Health Blog


Yoga for Diabetes

Published on 2017-04-21 11:04:20

Yoga for Diabetes, Health Tips, Health Blog, Diabetes Management

Certainly, yoga helps you providing physical fitness and mental serenity. The practice of some yoga consistently and correctly helps combating physical ailments and extensively impacts on our emotional intelligence. Certain yoga practice helps us toning body and improvising metabolism. Yoga experts have been suggesting some particular yoga practice that helps us minimising or controlling chronic disease like diabetic and its complexities.

 

Diabetes is no longer unfamiliar and foreign to many of us. It has been creating catastrophic concerns in India and abroad. The fatal chronic disorder affects 63 million people every year in our country and by 2030 it will be 1000 million. Based on the statistics, one can easily assume that if not minimised or controlled, this can be proved an epaidemic in coming years. Irrespective age, sex, genetic history, place and living condition, it can affect anybody.

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Many diabetogolists, social workers supporting diabetics and physical fitness experts opine that though this chronic disease is fatal, this can be controlled and minimised by healthy and organised lifestyles. A consistent attempt towards leading physically healthy and spiritual peaceful life will lead towards managing and controlling the ill effects of diabetes.

 

Many cases, doctors suggest alternative methods of minimising and controlling diabetes when there is very less awareness about self-care and less of responding to the medication. Based on various study reports, if a person is physically fit, it can help minimising blood sugar level which is the root cause of diabetes. Hence physical fitness or minimising obesity helps a lot in controlling diabetes. Many advanced study and research has been proving that the age old process and methods of the physical fitness regime--yoga, asana, and pranayama – has the divine power of the maintaining physical fitness and bodily metabolism. This has been considered as an alternative method of controlling diabetes. The various methods, types and categories of Yoga, Pranayama, Asana help a lot to minimise the diabetes. Apart from the classical ways of the minimising and curing diabetes, the people use various other treatment methods to control the ill effect of diabetes.

 

Diabetes and Yoga

Yoga is an age-old proven method of getting physical fitness and spiritual bliss. Everybody gets benefited from yoga. Divinity of yoga empowers you to get physical and mental health. It helps create harmony between body and mind and make you to fight against many physical ailments doesn’t matter whether or not innate, chronic or fatal.

 

Yoga makes you not just physically fit but also mentally and emotionally stable and composed. According to spiritual guru Sri Sri Ravi Shankarji; "health is not absence of disease rather is it is expression of your happiness in life, joyfulness and enthusiasm in you". Yoga helps you through bodily postures in the many ways holistic ways and provides you:

 

  • Flexibility
  • Physical and mental strength
  • Muscle strength and tone
  • Vitality, improved respiration, and energy
  • Balanced metabolism
  • Weight control
  • Cardio and circulatory health
  • Athletic performance
  • Protection from injury
  • Stress management
  • Immunity

 

Benefits of Yoga

Obesity is directly and indirectly linked to a numerous health complexities including but limited to type 2 diabetes, which is common in India. Yoga helps you in many ways in controlling the obesity and making you fit. Certain physical exercise involved in yoga helps checking diabetes. Regular practice of those yogas helps you controlling blood sugar level, blood pressure, and body weight. For example, anxiety and stress helps increase the glucagon hormone which is responsible for increased blood glucose level. And by doing consistent and continuous practice of yoga asana, breathing exercises you can minimize the stress drastically which in turn reduces the glucagon and ultimately it reduces the blood glucose that causes the diabetes.

 

Yoga helps you stimulating various bodily organs which in turn improve the metabolic activities in your body and reduces the sugar level and increase insulin in body. This helps fighting diabetes better.

 

Based on the facts published in the journal, Evidence-Based Complementary and Alternative Medicine, on the influence of yoga on diabetes and complications of diabetes such as high blood pressure, and kidney problems, a regular yoga practise led to short term improvements like controlling glucose and cholesterol levels.

 

Diabetologist Dr Pradeep Gadge concurs. “Besides medication", he says, "Yogic asanas help in harmonising the body, breath and mind, thereby contributing to the overall health of the individual. Asanas help in optimal secretions of the endocrinal glands which helps insulin in the body to be used more effectively."

 

Based on some studies, some asanas such as Ardha Matsyendrasana (half-twist pose) combined with Dhanurasana (bow pose), Vakrasana (twisted pose), Matsyendrasana (half-spinal twist), Halasana (plough pose) stimulates the pancreatic secretions or hormonal by squeezing and compressing the abdomen. As a result, more insulin is pushed into the system. This rejuvenates the insulin producing beta cells in the pancreas of diabetics suffering from both type 1 and 2. Practising the postures in a relaxed manner, without exertion, meditation and breathing techniques help most patients control the triggers or causes of diabetes.

 

Yoga must be strictly and meticulously practised under supervision of an expert yoga guru. While advanced yoga must not be practiced by beginners, there are many physical ailments which do not permit your body to practice certain yoga asana. Before practicing yoga make yourself aware about your physical condition, physical ailment history, and side effects of the asana on your body. Consult your physician, diabetologist and orthopaedic doctor.

 

Types of yoga benefiting Diabetes

Various yoga asana postures help you extremely to control our blood sugar level. According to famous yoga guru Ramadev Baba, yoga is the ultimate ways to cure diabetes. These are the following yoga asanas that have popularly practised for controlling diabetes.

 

Vrikshasana

The name of the yoga comes for the Sanskrit word “Vriksha” which means trees. The yoga aasana is so called because it creates an impression of a tree while you are in this yoga position. It also called Tree Pose Yoga.

Yoga for diabetes, pink medico health blog

Benefits

  • Improves bodily balance
  • Increases stability in the legs
  • Strengthens the ligaments
  • Assists the body in establishing pelvic stability
  • Strengthens the knee and loosens the hip joints
  • Strengthens the shoulders, inner ears and eyes

 

Balasana

Balasana is an easy and effective yoga pose that stretches and relaxes the spine. This is also called Child Pose or Child Resting Pose. In Sanskrit, the term ‘Bala’ means child and asana means one’s posture. It helps soothing the muscles, thereby gives relief from in back, neck, and shoulders pain, especially. This yoga practice helps providing physical, mental, and emotional solace.

This pose truly helps instilling positive spirits which helps combating the pessimistic emotions of diabetics.

Yoga for diabetes, pink medico health blog

Benefits

  • Releases strain in the back, chest and shoulders
  • Reduces stress and anxiety
  • Enhances blood circulation throughout the body
  • Keeps internal organs active and flexible
  • Helps to stretch and lengthen the spine
  • Helps to stretch the ankles, hips, and thighs

 

Dhanurasana

The name of the yoga asana is named after the Sanskrit word ‘Dhanu’ means bow and Asana means “posture” or “seat”. This yoga is named after the body posture it takes while practicing this yogasana. In this yoga you pull your trunk and legs up together to form a curve using your hands and arms. It helps improving posture and increasing vitality, toning back muscles and maintaining elasticity of spine.

If you are suffering from high or low blood pressure, do not practice the yoga posture.

Yoga for diabetes, pink medico health blog

Benefits:

 

  • Strengthens the back and abdominal muscles
  • Helps alleviate hunchback
  • Helps regulate the pancreas
  • Helps people with renal (kidney) disorders
  • Stimulates the reproductive organs
  • Opens up the chest, neck and shoulders
  • Tones the leg and arm muscles
  • Adds greater flexibility to the back
  • Improves upon stomach disorders
  • Reduces fat around belly area
  • Helps busting stress and fatigue

 

Halasana

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Etymologically, this yoga is based on the Sanskrit word ‘hala’ meaning ‘plough’ and asana meaning “posture” or “seat”. Hence, it called Halasan based on the yoga position which looks like a plough used in Tibet and India. It is called plough pose yoga. Halasana helps rejuvenating the internal body parts helping it to be more active. This is an ideal asana for diabetes patients. It also helps men correcting the sexual dysfunctions such a premature ejaculation, spermatorrhoea, and night emission effectively.

 

Ideally this yoga should be practised in the early morning or evening with empty stomach. The yoga must be strictly avoided by pregnant woman and women with menstruation problem.

 

Benefits

  • Improves digestion and regulates appetite
  • Regulates metabolism
  • Helps in weight loss
  • Normalizes the blood sugar levels.
  • Releases strain from the back and spinal cord
  • Enhances postures
  • Reduce stress and fatigue
  • Enhances mental peace and calmness
  • Helps cure sinusitis, insomnia, backaches, infertility, and headaches

 

Setubandhasana

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The name comes from Sanskrit words, “setu” meaning bridge, “bandhan” meaning binding/locking, and ‘asana’ meaning posture. This pose looks like the structure of a bridge. This pose helps relaxing your body and stretching your back, neck, and chest. This yoga asana completely opens up the heart, chest, and shoulders. The back of the neck, the hip flexors, the spine, and the thighs also get a good stretch. It calms the mind and reduces blood pressure, in fact, normalizing it. The opening of the chest entails an increase in the lung capacity, and therefore, this asana greatly benefits those suffering from asthma.

 

Benefits:

  • Strengthens back muscles and relieve stress in back
  • Stretches and tones the spine, neck, and chest.
  • Reduces stress, anxiety, and depression, and provides mental peace
  • Opens up lungs and reduces thyroid problems
  • Improves digestive system
  • Improves blood circulation
  • Helps combating asthma, high blood pressure, osteoporosis, and sinusitis

 

Ardha Matsyendrasana

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The name of the yoga asana is inspired from position of the yoga while practicing. While the meaning of “ardha” in Sanskrit is half, “matsya” means fish, the words “indra” and “asana” refer to ‘ruler, and ‘pose’, respectively. Hence this also called Half Lord of the Fishes Pose.

This is one of the most important yoga asanas that provides lateral stretch to your body such as the spine, vertebrae, muscles and hips. Among other physical benefits the most important benefits of the pose is the lateral twist in the spine as a healthy spine important for the body. If practised properly, it helps rejuvenating the entire abdominal area and strengthens the digestive system.

Baddha Konasana (Cobbler’s Pose), Padmasana (Lotus Pose), or Ustrasana (Camel Pose) are the asanas ideally suggested before practicing this posture. In case you are suffering spine or back injury, do not perform this pose.

 

Benefits:

  • improves the functioning of the spinal
  • Increases the elasticity of the spine, tones the spinal nerves and cord.
  • Stretches the muscles on one side of the body whilst compressing the muscles on the other side.
  • Massages the abdominal organs and increases the digestive
  • Improves concentration on the pancreas
  • Regulates the secretion of bile and adrenaline.
  • Helps opening the chest and increases the oxygen supply to the lungs
  • Releases tension in the arms, shoulders, upper back and neck.
  • Helps increasing blood purification as well as the internal organs.
  • Releases excess heat and toxins from organs and tissues

 

Sarvangasana

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The name of the asana is derived from the Sanskrit word ‘Sarv’ means ‘entire’; Anga means ‘body parts’ and Asana means ‘pose’ and it is based on the pose of the yoga asana. This pose is essentially stimulates and regulates the entire body i.e. from toes to fingers and it best known for regulation the function thyroid glands. These glands are mainly helps proper functioning of the entire body which includes digestive, regulating metabolism, nervous, reproductive system, and respiratory system. Moreover it helps nourishing the spine with a good supply of blood and oxygen. This ultimately, helps you combating n issues related to nervous system disorders, and improving health of the entire body.

 

Benefits

  • This yoga pose delays aging and prevents appearance of wrinkles
  • Help boosting the functioning of the vocal cords and the throat vessels
  • Makes spinal column suppler and flexible
  • Rectifies the issues in the abnormal curvature of the spine
  • Helps combating palpitation, bronchitis, tonsillitis, headache, insomnia and epilepsy.
  • Regulates body weight
  • Stabilizes the metabolic processes.
  • Reduces flab from around abdomen, waist and hips.
  • Relives the neck and back pain
  • Improves function of liver and kidneys
  • Helps to remove toxins body and purifies the blood taking care of the skin
  • Reduces blood pressure to the blood vessels of the legs and provides relief for varicose vein

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A comparative study between yoga asana and general workouts suggest that yoga has greater benefits for better physical and mental fitness. The yoga sasna such as Upavishta Bakasana (sitting crane), Bakasana (standing crane) and Dhanurasana has greater benefit than physical exercise. The physical exercises such as walking, jogging on a treadmill, static cycling and running are not that beneficial compare to the yoga. From study in America it observed that these asanas have more on your body as they help stimulating the secretion of the hormone from pancreas and revitalise the capacity to produce insulin. Practice of these asana also strengthens the back muscles which ultimately improves toning of abdominal viscera. The practice of the Bakasana improves interaction between the pancreas and pituitary gland.

 

Yoga has vital contribution in controlling diabetes and associated complexities. It immensely help maintaining body and mind coherence by managing obesity, providing proper blood circulation and minimising blood sugar level and maintaining stress and anxiety. If practiced properly, yoga can play a vital role in controlling and minimising diabetic complexity. For every yoga asana, methods, procedures, instructions, directions must be strictly followed. Movement of body part, posture and positions are essential in yoga. All the steps should followed strictly, consistent and accurately with the supervision of yoga gurus and yoga experts. Doing wrongly, doing beyond the body potential, doing excess or less can be proved negative. Hence it is ideal to follow yoga steps perfectly and correctly so that maximum benefits can be extracted.