We all understand that the key to control one’s blood sugar?is by making lifestyle changes, diet modifications and doing regular exercise. Yoga is one such ancient measure of exercise that can effectively control your blood sugar levels by keeping your weight in check, overcoming stress (which is a major reason for diabetes), reducing the severity of the symptoms?and slowing the progression of the disease. It also helps in reducing the possibility of further complications caused due to diabetes.
Honoring the ?International Yoga day on 21st June 2017?, we feel the urge to share the benefits of yoga for our readers in controlling their blood sugar levels. Our yoga expert Ms Anusha Singh (Yoga expert)?details the various yoga practices that includes the following “asanas” that can help in attaining control over the blood sugar levels.
Yoga asanas for diabetes stimulate the organs to improves the metabolic activities says Ms Anusha Singh.
She adds that ?a few asanas help in massaging and toning the abdominal organs like pancreas and liver and stimulate the nervous and circulatory system. ?By improving blood flow to the pancreas, yoga postures for diabetes rejuvenate the organs to improve its ability to produce insulin for the body. Hence, it proves to be very beneficial for those suffering from diabetes.
Though, there are many yoga asanas that are beneficial directly or indirectly in diabetes control either through stabilization of digestion, absorption?or proper elimination in the body, but, few of them that I always found more beneficial are described below. These are
1. ?Halasana (Plough pose)
- This asana activates digestion, improves liver functioning
- Revitalizes spleen and pancreas (that is responsible for insulin production)
- Relieves stress (which is one of the main cause of high blood sugar). Since, we understand that stress increases the secretion of glucagon (a hormone responsible for increasing blood glucose levels) in the body, the consistent practice of this yogaaasana can help reduce stress in the mind and protect the body from its adverse effects.
2.?Ardardha- Matyendrasana (Sitting Half spinal twist pose)
- This yoga pose stimulates the pancreas. Moreover, it instructs the beta cells of pancreas to secrete more insulin which in turn ensures sugar control in blood.
- Since, obesity is a major contributing factor for diabetes, doing yoga to keep your weight in check is the key.?This pose is also extremely beneficial for burning of fat from the abdomen. Thus, helping in weight loss and obesity management which is very crucial for diabetics.
- This asana specifically works by flushing out the toxins from the body and stimulating the digestive organs like liver and pancreas and combats diabetes to a huge extent. It helps to control blood glucose level.
4. Goumukasana (The cow face pose)
- Since, diabetes can worsen with the occurrence of high blood pressure, this pose is helpful in relieving hypertensive symptoms.
- Also, it enhances the working of the kidneys, thereby helping those suffering from diabetes.
- During increased insulin production, many people experience a lot of post meal gastric disturbances. This pose turns very beneficial in Vatadiseases (flatulence after meal)
- It Improves digestion and is again highly beneficial in controlling blood sugar.
- This asana exercises pancreas and hence, helps in curing diabetes.
- It is a major stress reliever that again helps in controlling the blood sugar rising due to stress.
1. Practice yoga before meals.
2. Practice can be done in the morning and evening for up to 40 or even 60 minutes, depending on comfort level.
3. Keep a constant monitoring on your glucose levels and donot alter your medicines without your doctor?s advice. When your progress allows, your doctor may reset your dose.
4. Yoga for diabetes works even better once you follow other healthy habits, including proper diet and rest.
5. Avoid heavy exertion and start slow. When beginning yoga, start with holding each posture for about five seconds or as long as you are comfortable. The time duration may be increased up to one minute each, depending upon your comfort level.
?Yoga has been the cure for various diseases since ages. Let?s grab its benefits to manage our diabetes as well?