India has one of the highest rates of diabetes in the world. Indians who have shifted abroad are susceptible to getting it, indicating that diabetes are either genetic or behaviorally inherited.
However, regular yogic practice and lifestyle modifications can help control diabetes. It is important to be proactive about this disease which can accompany or cause other problems like eyesight failure, vulnerability to infection, circulatory problems including heart ailments and high blood pressure.
Yogic therapy works by rejuvenating the main glands involved with diabetes, like pancreas that is involved with insulin production. The stress glands are also involved, since a high stress level can cause the blood to overload with sugar.
So here are 5 yoga poses for diabetic patients:
Sit on the floor, keep your back properly erect. Extend your legs, with right leg bent at knee and right sole placed against left thigh. Inhale and raise both hands.
Exhaling, lower your hand to your right foot. Simultaneously, lower the head to place it on the right thigh. It may not be possible initially, so just lower the head as smooth as you can.
Continue normal breathing throughout. Inhale, raising head and hands to return to starting position. Repeat thrice. Then repeat the entire sequence for the left leg.
AVOID- In case of lower back pain and high BP
BENEFITS- The stiffness in the body, resulting from diabetes, is ironed out gently. The pressure on the abdomen helps rejuvenate the pancreas, islets of Langerhans and adrenal glands- all of which are overworked in a diabetic.
Lie on your back. Keep your hands along your body. Palms must be flat on the ground. Inhale.
Hoist yourself up by pressing down palms, lifting hips off the ground. Hold raised hips with palms. Now the body weight is transferred to palms, elbows and neck.
Continue normal breathing throughout. Hold for a few seconds. Please palms, pressing them back on the ground, gently lower hips, so the spine folds back to the ground. Lower legs. Rest till breath returns to normal.
POINTS TO NOTE- Though this is a simple practice, it must be learnt with the help of an instructor.
AVOID- If having high blood pressure or heart problems, neck pain.
BENEFITS- It is a cure-all pose with powerful healing impact due to the anti-gravity, anti-aging effect on the body.
This is a pose done in the seated position. Sit up straight with your legs together, inhale. Lift legs off the ground about a foot high. Place hands alongside knees. Continue normal breathing. Hold pose for a short while only initially. Exhaling, lower legs back to ground. Relax by lying back.
AVOID- If having lower back problems.
BENEFITS- This works out the entire body. The pressure on the abdomen has tremendous value in diabetes management
Lie on your stomach with your chin on the floor and palms on either side of your shoulders. Inhale. Raise chin and shoulder off the food arching back. Your eyes should look up at the ceiling, your stomach should remain pressed on the floor so the arch is emphasized at the lower back. Hold for a few seconds initially. Breathe normally throughout.
To return to the starting position, exhale and lower back gently to the floor. Attempt thrice. With a few weeks or even months of practice, you can do this pose only once but extend time to half a minute or more in the final position.
AVOID- In case of abdominal inflammation and flare-ups and severe lower backache and hyper-thyroidism.
BENEFITS- Same as previous. It also helps with weight loss.
Sit on your knees. Lower your hips to the ground on the left. Pass right foot over bent left knee. Inhale, raising left hand over head, bend it, pressing left elbow over right knee.
Simultaneously place your right palm on the ground behind you. Exhaling, twist as much as you can to the right. Continue breathing, holding the pose for as long as you comfortably can. Release. Repeat the sequence for the other side.
AVOID- In severe back problems, inflammatory conditions.
BENEFITS- The powerful twist impacts the glands associated with diabetes. It helps fight fat. Aids breathing.