Health

15 Best Yoga Asanas To Control and Prevent Diabetes

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Yoga has been curing various kinds of diseases since several decades. It is an ancient cure for all kinds of health related problems. The practice of yoga asanas has been used in India for over 5000 years. It includes exercises, breathing techniques, asanas, Pranayamas and most important of all attaining peace and happiness.

Several yoga teachers such as Baba Ramdev and Bikram Chowdhury have come with the several forms that can get rid of some of the most dangerous diseases one has seen. To cure a deadly disease like diabetes, there are so many poses that have emerged these days. Check out this article to know how to perform Yoga Asanas For Diabetes.

What is Diabetes?

Diabetes is a metabolic disorder of the body where the body fails to produce required amount of insulin. Insulin is important to convert the sugars in food to glucose, which in turn is used to supply energy to the body. By not producing sufficient insulin or making the body unresponsive to insulin can lead to elevated blood sugar levels. This condition is called Diabetes.

How Yoga Helps To Cure Diabetes?

Yoga Asanas help in stretching particular regions of body and stimulate them. The following are some of the major benefits of Yoga For Diabetes.

  • Certain Yoga asanas make the organs in lumbar and thoracic parts to get stretched inorder to activate them. This results in better production of Insulin and also lowered blood sugar levels in the body.
  • Another major benefit of performing Yoga is that it helps in reducing stress levels of the body. Stress is the major reason for diabetes and by controlling stress, diabetes can be brought well under control.
  • Yoga also helps in better blood supply to the body that is required for proper functioning of body organs.

Best Yoga Asanas For Diabetes Patients:

Below we have enlisted different best yoga for diabetes. Regular practice can help in both prevention and cure from the deadly disease.

1. Kapalabhati Yoga Asana:

Kapalabhati is best for patients who suffer with diabetes. If you are someone who suffers with this disease, you may practice this simple yoga pose every day for a couple of minutes in order to get healed from diabetes. It is a very effective kind of pranayama.

Steps:

  • Sit on the floor and make sure you are sitting in a cross legged position.
  • Take a deep breath. As you exhale, make a quick sound.
  • This should be done for ten times and then released.
  • This shall work as a blessing for all those who suffer with diabetes.
  • It helps in controlling the disease.

2. Anulom-Vilom Pranayama For Diabetes:

Anulom-Vilom is another great and effective way to deal with diabetes. It is also known as alternate nasal breathing.

Steps:

  • All you have to do is sit straight and breathe through your left nostril as your close your right nostril using your finger tips.
  • In this way, you will have to alternate the sides and continue for the next five minutes.
  • This move will help in distressing your body and treating diabetes.
  • You will definitely notice a change in your health after a month or so.

3. Mandukasana Or Bhekasana Or Frog Pose:

Mandukasana or Frog pose is one of the best yoga exercise for diabetes. This asana helps in stretching the Pancreas and aid in better production of Insulin. It also promotes better digestion and improves flexibility of thigh regions.

Steps:

  • To do the Mandukasana, you must first sit down on the ground in Vajrasana pose.
  • Now fist your hands and place them on your stomach in such a way that your joint comes with the navel.
  • Now press your fists and place them on the abdomen.
  • Touch the ground with your forehead after this.
  • Bend downwards as much as you can.
  • You need to hold this position for the next 20 seconds and then let it relax.
  • Repeat it for five minutes and then you can move to the next exercise.
  • This is one of the best yoga asanas for diabetes problem.

4. Vakrasana (Twisted Pose):

Vakrasanainvolves twisting of the spinal cord bone. This spinal twist helps in stimulating the internal organs responsible for producing insulin. It can also strengthen the abdomen muscles and help in losing the bulky waist line.

Steps:

  • For this pose, you must be seated in a very comfortable position.
  • Keep your right hand on your left hand on your left knee.
  • Twist your body towards the left direction.
  • You should keep your body straight.
  • Now try doing the same thing in the other direction.
  • This one has been especially designed by Baba Ramdev and will definitely help you find a solution to the deadly disease of diabetes.
  • However, make sure you do these moves the right way.
  • One wrong move can lead to side effects.

5. Ardha Matsyendrasana:

ArdhaMatsyendrasana is one the most effective treatments for Diabates. It helps in better functioning of the liver, spleen and pancreas. By stimulating these organs, better insulin is produced to control the elevated blood sugar levels. This asana energises your body and helps it function well.

Steps:

  • Sit on the ground and keep your legs straight out in front of you.
  • Bend your knees now and keep your feet on the floor and then slide the left leg under the right leg.
  • Step the right foot over the left leg now and make it stand on the floor now.
  • Press your right hand against the floor and place it right behind your buttock.
  • Set your arm on the left side of your right knee.
  • The right knee should be pointing towards the ceiling.
  • Remain in this position for 30 seconds and let it relax.
  • Repeat this for five minutes.

See More: Yoga For Increasing Fertility

6. The Surya Mudra:

The word Surya means sun. This one is known to increase the fire within the human body and increase metabolism immensely. Those who have diabetes tend to have very low metabolic rates which results into weight gain and increasing sugar levels. Regular practice of this mudra shall definitely help you in losing weight and finding solution to the grave problem of diabetes. You will also improve your digestive tract and get rid of other health related problems.

Steps:

  • Sit or stand in comfortable position first
  • Keep your hands in front you.
  • Take ring finger of each hand then bend it and then touch with mound of thumb and then press down the ring finger with thumb.
  • Keep straight out side the remaining fingers.
  • For best out come you have to do it for 15 minute each three times.

7. Pran Mudra Treats Diabetes:

Pran Mudra

Pran Mudra is also called the ‘Mudra Of Life’. It helps in empowering the body by stimulating the main chakra of the body. This mudra is an excellent way to detox your body and can offer better diabetic control when combined with the Apan Mudra

Steps:

  • To do the pran mudra, sit down in the lotus position first and then relax yourself.
  • Your eyes should be closed throughout.
  • Concentrate on how you are breathing.
  • Keep your hands on your sides and bend your little and right finger in such a way that it touches each other.
  • Keep your index finger and middle finger straight throughout.
  • Make sure this mudra is performed with both the hands.
  • Practice three times for fifteen minutes.

8. Apan Mudra Cures Diabetes:

Apan Mudra

Apan Mudra is one of the easiest mudras, but effective in treating Diabetes. It helps in purifying the body and offering a better balance to the system. It helps in detoxification of the body and works as a diuretic. Performing this asana can make you urinate you frequently. This technique helps in flushing out the blood glucose levels

Steps:

  • To do the Apan mudra, you have to  first sit in the Lotus pose.
  • If you have knee problems you can stand in Tadasana.
  • Keep your hands stretched out right to the front.
  • Bend your thumb, middle and ring finger in such a way that the tips touch each other.
  • Your little finger and index finger should be straight.
  • This mudra should be performed with both the hands.
  • Practice over three times and make sure they are 15 minutes each.

9. Gyan Mudra Yoga Controls Diabetes:

The Gyan Mudra is also known as the mudra of knowledge. It is one of the best yoga mudras that can aid in controlling diabetes. Gyan mudra reduces stress and anxiety. It helps in maintaining calm and poise, a factor that is very much needed to fight diabetes.

Steps:

  • Sit in the lotus pose first. Keep your eyes closed and relax yourself.
  • You should be comfortable.
  • Keep your back straight and your head and chest should be held high.
  • Your palms should be facing upwards.
  • Bend the index finger to touch the thumbs hip.
  • The rest of your fingers should be straight.
  • This mudra should be practiced for about twenty to thirty minutes for best results.

10. Linga Mudra For Diabetes:

Linga means male reproductive organ. This is very much helpful to all those who are suffering with diabetes. It activates the fire element that is responsible for producing heat in the body. Increased heat can increase metabolic levels that can not only control diabetes, but also help you lose weight.

Steps:

  • You need to sit down first.
  • Now clasp your hands together and keep your fingers intertwined.
  • The thumb of your left hand should be pointed upwards.
  • Circle with the right thumb and the index finger.
  • Inhale and exhale and stay in that position for 15 minutes.

See More: Yoga Poses For Scoliosis

11. Paschimottanasana Yoga:

Paschimottanasana

When we are talking about yoga for diabetes Paschimottanasana is one of the most common yoga poses. This is a forward bending pose and it especially helps in balancing the blood circulation process. It helps the blood reach till your face and thus makes you glow as well. Besides, it is also very helpful to cure stomach problems by helping in the digestion process. The steps for this asana are every simple.

Steps:

  • Just stretch your legs to the front and then try to touch your forehead to your knees while exhaling.
  • The one thing which is very important is that your elbows should touch the floor.
  • Make sure you are not stretching too much beyond your normal flexibility.

12. Chakrasana Cures Diabetes:

Chakrasana

Chakrasana is also a very effective and popular one among the yoga asanas for diabetes. This asana or yoga posture especially helps in stretching the spine and also relaxing it. On the other hand the regular practise of this asana also relaxes and calms the mind down which is essential for diabetic patients. The basic step for this asana says that,

Steps:

  • First you will have to lie on your back with your hands stretched on both sides and that should be horizontally done.
  • Now you will have to take your left leg closer to the thigh and then twist it over the right leg and the head should be turned towards the left side.
  • Now do the same on both the sides and stay till you count five times.

13. Dhanurasana Yoga:

Dhanurasana

In this list of yoga for diabetics and the solutions of yoga for diabetes patients this is another very effective yoga posture. This exercise is one of the most effective yoga asanas for diabetes problem.

Steps:

  • In this one you will have to lie down on your chest and then spread your legs like that only.
  • Now lift up the legs in that way and also stretch up your torso and then take both your hands to the back to hold your feet.
  • You should have a smile on your face while doing this.
  • Now relax in this pose and then again come back to the original pose.
  • This posture is said to strengthen spine and also takes good care of reproductive organs.
  • It is very effective for menstrual pains.

14. Halasana Yoga For Diabetes:

Halasana

This is one more of the yoga asana for diabetes control. It works by activating the internal glands in the body that is responsible for producing insulin. It helps them get back on track by gently massaging them to release required hormones.

Steps:

  • In this one you will have to lie on your back and then stretch your legs straight normally.
  • Now take in the legs in a way that your feet fall flat on the ground.
  • Now try to lift them right from the hips by the support of your hands.
  • Lift up till the back and then try to touch the back art of the head position with your toe.
  • This posture is especially very helpful for people who have to work for very long hours and have a bad posture problem.
  • This is however harmful for the ones with liver problems.

15. Sarvangasana:

Sarvangasana

This asana works by massaging the internal organs and glands responsible for the cause of Diabetes. It can normalize the blood glucose levels and offer relief from diabetes with regular practise. By gently compressing the organs, this pose helps in activating them and bringing them back to functioning

Steps:

  • In this posture you will first have to lie down on your back normally and then stretch your legs straight to the front.
  • Now like the previous posture you can follow the rest of the steps except the fact that you need to keep your legs in a 90- degree position.
  • This posture is great to keep the thyroid and parathyroid glands functioning very well and diabetes probem and the rest of the hormonal problems also get cured.

Precautions To Follow For Diabetic Yoga:

When you wish to perform Yoga during Diabetes, it is important to follow the below precautions, to prevent side effects:

  • All yoga exercises must be practised under the expert guidance of an instructor
  • Certain poses may be extremely difficult to perform. It is important to respect your body before stretching beyond your limits.
  • Avoid exercises that you cannot perform
  • Ensure you limit your intake of food before performing Yoga
  • Drink plenty of water and stay hydrated always

Diabetes is a very serious disorder and it paves the way for a lot of other diseases. Yoga asanas for diabetes is a very effective way to keep away from the problems and lead a healthy life. Yoga should not be just a mechanism to treat diabetes. It should become a way of your life. Yoga exercises are time tested to prove their effectiveness in curbing a number of deadly diseases, including diabetes. It’s time to take your life seriously and get the Yoga mat rolling!

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