Diabetes, a metabolic disease, needs to be treated effectively to avoid the risk of various diseases such as heart problems, stroke, kidney problems, lower leg amputations, blindness, etc. In addition to medication, patients are advised to lose weight, change their eating habits by including low GI (glycemic index) foods in their diet, do yoga and other exercises to keep blood sugar levels under control.
While type 1 diabetes occurs when the body stops making insulin due to an autoimmune reaction, type 2 diabetes, which is more common in people, develops insulin resistance, which causes sugar to stay in the blood instead of being used by the body and leads to many health problems.
Several studies have shown the effectiveness of yoga in lowering blood sugar levels in people with type 2 diabetes.
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There are certain yogasanas that can help activate the pancreas, the organ that produces insulin. Yoga guru grandmaster Akshar suggests five asanas for treating diabetes.
To do Urdhva Mukhi Marjari Asana, get on your knees, place your palms under your shoulders and your knees under your hips, and then inhale, flexing your spine to look up. For Adho Mukhi Marjari Asana, exhale, round your back and lower your chin towards your chest. Focus your gaze on your navel region.
Also known as a seated forward bend, begin the asana by stretching your legs forward while making sure your knees are slightly bent. Raise your arms up and keep your spine upright. Exhale and bend forward at your hips, resting your upper body on top of your lower body. Try to hold your big toes with your fingers.
Paschimottanasana (Grand Master Akshar)
3. Adomukhi Svanasana
Also known as the Downward Dog, start this asana on all fours, making sure that your palms are below your shoulders and your knees are below your hips. Raise your hips, straighten your knees and elbows, and shape your body in an inverted “V” shape. Now hold your hands shoulder width apart. Keep your eye on your big toes.
Adhomukhi Svanasana (Grand Master Akshar)
This exercise should not be done if you have carpal tunnel syndrome and / or diarrhea. Avoid this asana even in the advanced stages of pregnancy. If you have high blood pressure or a headache, proceed slowly and avoid this asana if you have chronic or recent injuries to your arms, hips, shoulders, and back.
It is also known as the child pose. To perform this asana, kneel on the mat and sit on your heels. Inhale and raise your arms above your head, exhale and bend your upper body forward. Put your forehead on the floor and rest your pelvis on your heels. Make sure your back is not bent.
5. Manduka Asana
Another name for this asana is Frog Pose. Begin this asana by sitting in Vajrasana with your arms stretched out in front of you. Fold your thumbs in your palms, wrap the remaining four fingers over them, and clench your fist. Bend your arms at your elbows, place your clenched fists over your navel. Bend your upper body and lay it over your lower body. Straighten your neck and look forward.
Pregnant women should not practice this asana. Those who have ankle pain or who have recently had an injury or surgery on their ankles / ligaments should avoid this asana. If you have ulcer problems, this asana must be avoided. If you experience pain or injuries to your knees or back, please refrain from performing this asana.
“Regularly practice holding each pose for 30 seconds and repeat this for 3 sets. Poses like Half-Fish Pose (Ardha Matsyendrasana), Paschimottanasana, Adomukhisvanasana, Vajrasana, etc. can be very helpful in preventing and treating diabetes . Practice these asanas very slowly with awareness of your breathing, “says Grand Master Akshar.
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