Yoga and Health: Yoga for Diabetics

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Yoga and Health: Yoga for Diabetics

Here we focus on a yoga program for Diabetics. Although genetic factors are also involved, a diet over- rich in carbohydrates, obesity, not enough exercise and stress also contribute to a large extent to this disease.

Yoga, with its amazing range of practices, can not only give you an exercise program to help reduce blood sugar but also realign, revitalize and improve the functioning of the Endocrine System and the organs and glands that are involved in diabetes.

Do these practices regularly as part of your daily routine to see the results.

Cautions: People with cervical spondylosis, heart problems, high blood pressure and pregnant women should avoid these exercises.

Exercise 1: Bhastrika Pranayama

-       Sit in Vajrasana, or if you cannot, then sit comfortably with your back straight, yet relaxed.

-       Bend arms at waist, elbows close to body, make fists.

-       Raise both fists up, a bit higher than head, keep elbows close to body.

-       Exhale forcefully through mouth (cheeks puffed out) as you pull the arms down, taking elbows behind waist as shown.

-       Repeat 20 times, exhalation should be rapid, movements smooth not jerky.

-       Inhale deeply and slowly

-       After finishing 20 rounds, sit quietly till your breathing rate returns to normal.

Exercise 2: Uddiyan Bandha

-       Sit in padmasana, or if you cannot, then sit comfortably with your back straight, yet relaxed.

-       Place your palms on your knees.

-       Lean forward slightly and exhale forcefully.

-       Suck in your stomach to create a hollow space.

-       Hold as long as you can hold your breath comfortable.

-       Release contraction and breathe in.

-       Repeat only 3 times.

Exercise 3: Agnisar Kriya

-       Stand straight with your feet spread apart.

-       Bend the knees, place palms on thighs, fingers facing in as shown.

-       Exhale deeply through the mouth, hold your breath and move your abdominal muscles in and out rapidly as many times (10-50) as possible.

-       Repeat three times.

More exercises

A major contributing factor in diabetes is not enough physical activity. Yogic asanas not only tone and exercise the body but the different postures stretch internal organs so that there is increased blood supply to these areas and their functioning improves.

Cautions: Those with severe back conditions, hernia or have undergone abdominal surgery, should take care or avoid exercises 4 & 6. Those with enlarged thyroid should also seek expert guidance.

Those with slipped discs, sciatica, should avoid or take care when doing exercise 2.

Exercise 4 Ushtrasana

-       Stand on knees, knees a little apart, feet stretched out.

-       Lean back, catch hold of right heel with right hand and then the left heel with left hand.

-       Push the abdomen forward, drop the head back and arch backward as far as you can.

-       Hold as long as comfortable, breathe normally.

-       Slowly release one hand, then the other and come back to start position.

Exercise 5 Paschimottanasana

-       Sit with your back straight and legs stretched out.

-       Inhale and raise your arms upward.

-       Exhale and stretch forward. Hold your ankles or the big toe, pull your body down and rest the forehead on the knees as shown.

-       Hold for 10-30 seconds breathing normally.

Exercise 6 Bhujangasana

-       Lie on stomach, legs straight, feet together, arms by side.

-       Place your palms by your chest, elbows tucked in.

-       Inhale and raise your upper body till your navel.

-       Straighten your arms, raise your torso as shown, tuck your toes in and look up.

-       Hold for 10-30 seconds, breathing normal.

-       Slowly resume start position.

More exercises

The asanas here, specially stretch the internal organs and so, blood supply to these areas is increased and the whole Endocrine System and the organs and glands affected in diabetes begin to function more efficiently. They particularly squeeze the pancreas, forcing it to secrete more insulin. But the asanas need to be done regularly to be effective.

Caution: Those with hernia, hyper-thyroidism, should avoid these postures. Those with severe back problems, should take care or avoid.

Exercise 7: Ardhamatsyendrasana

-       Sit with one knee bent on ground, place other leg across it.

-       With the opposite arm, lock knee from outside and grasp foot.

-       Fold other arm behind the back, twist the spine and look back.

-       Hold for 10-30 seconds, breathing normal.

-       Repeat the other side.

Exercise 8: Vakrasana

-       Sit with your back straight, legs stretched out. Bend right knee.

-       Place the right palm slightly behind the level of the hips.

-       Bring left hand to the outer side of the right leg and place beside right ankle. Look over shoulder.

-       Hold for 10-30 seconds, breathing normal.

-       Repeat on the other side

Exercise 9: Merudandasana

-       Sit with back straight, place both arms behind you as shown, fingers pointing away from body.

-       Bend one leg, place foot below kneecap.

-       Gently twist spine, take the knee towards the floor on opposite side.

-       Hold for 10-30 seconds, breathing normal.

-       Repeat the other side.

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See also: Yoga and Health, Yoga, Yoga and Health, Yoga Systems, Yoga Positions)