Yoga; a rich heritage of our culture, which aids in physical, mental and spiritual well-being of the one who practices
it. An ancient form of exercise, yoga has widely been recognised as a discipline to manage and aid in treatment of
diseases and overall preservation of an individual's health. While its physical benefits may range from improving
flexibility, strengthening muscles, attaining perfect posture to reducing weight; yoga also helps in attaining
spiritual and mental relief enhancing peace of mind, inner strength and aid in boosting selfesteem.
But today, let's speak about its benefits for one important disorder that is capable of killing us sweetly; Diabetes!
Majority of us who suffer from this disorder are the targets of impaired lifestyle, however through few modifications
in our lifestyle and diets we can manage this condition well. Let alone, this diabetes can be managed by keeping a
tab on our weight, exercising and of course, by utilising the exercise inherent in our culture-Yoga.
Diabetes and Yoga - How do they relate? `
Vast research supports yoga to have a huge impact on management of blood sugar levels. Yoga helps in stimulating
the organs to improve their metabolic activity, in turn, influencing the effective chemical transformation within
the cells. This activity of yoga in making cells work efficiently also occurs in the cells of pancreas which are
responsible for production of insulin hormone to regulate the blood sugar levels, thus becoming a crucial factor
for a diabetic patient. Hence, in individual with diabetes yoga can Aid rejuvenation of pancreatic cells.
Various asanas can aid in stretching the pancreas to
stimulate insulin production
Get the muscles worked up:
Yoga like other exercises, can also aid in increasing the uptake of glucose by the muscular
cells hence lowering its levels in blood.
Decrease diabetic complications:
Practicing yoga is found to aid in decreasing the risk towards various complications
related to diabetes such as kidney problems, high blood pressures, etc.
Act as stress buster:
Yoga helps in decreasing stress and thereby aid in overall management of glucose levels in
the blood which are increased by a hormone related to stress.
Promote weight loss:
Frequent practicing of yoga can improve weight management which again aids in decreasing risk towards diabetes.
Improve mental attitude:
Though not a crucial factor, ones attitude towards dealing diabetes indeed plays a guiding role; yoga helps in dealing
with it in the best possible way.
Asanas for Diabetes
Right from breathing exercises to proper asanas, regular yoga practice can help in short-term to long-term benefits
for controlling diabetes and managing your health. Let's look into few of the asanas that can help one manage and
Vrikshasana (Tree Pose)
Stand straight with arms by your side, slowly bend your right leg and place sole of the right feet firmly near the root
of left thigh. Ensure your left leg is straight, and find your balance. Next take a deep breath, lift your arms over
your head and join your palms and fingers to form a prayer pose (Namaste). Focus on an object in
right from breathing exercises to proper asanas, regular yoga practice can help in controlling Diabetes
front of your eyes to maintain the balance while you stay in this position. Ensure your spine is straight
throughout with constant inhaling and exhaling making your body relax more and more. Bring down your hands
to the side with slow exhalation and gently releasing the right leg return to the starting position. Repeat
the pose with your left leg.
Benefits of Vrikshasana (Tree Pose)
Besides, increasing your focus and balancing strength, this pose helps
in stimulating the secretion of insulin by the pancreas.
Dhanurasana (Bow pose)
Lie on your stomach with your feet well apart and arms to the side. Fold your knees and hold your ankles
with your hands. Next, slowly raise your chest off
the ground by pulling your back and legs up. Focus straight in front with a long gaze and smile on your face.
Continue breathing while you stay in this position. Keep the position for 15 - 20 seconds. Bring your legs and
chest back in position while you exhale. Release your ankles and relax.
Benefits of Dhanurasana (Bow pose)
Along with strengthening your
back and abdominal muscles, this pose helps in improving the functioning of your intestines and pancreas thereby
controlling the blood sugar levels.
Halasana (Plough Pose)
Lie on the floor and raise both your feet to touch the floor above your head. Keep your hands close to the side
of the body while in this position. Continue inhaling and exhaling and gently bring back your legs in original
Benefits of Halasana (Plough Pose)
This pose helps in stimulating the pancreas and the spleen, and also activates your immune system by
aiding in massaging abdominal organs including pancreas.
Ardha Matsyendrasana (Half Twist Pose)
Sit with legs stretched in front; slowly bend your left leg and place the sole besides the right hip. Take the right
leg over to left knee and place your left hand on it. Place your right hand behind you for support and turn your torso
to the right and look over the right shoulder. Stay in this position and breathe. Later practice the same onto the other
Benefits of Ardha Matsyendrasana (Half Twist Pose)
This pose massages the kidneys, pancreas and small intestines thereby stimulating digestion; and with
focus on pancreas, it proves to be effective in diabetic condition.
Besides these few recommended ones, practicing
breathing exercises such as Pranayam can help in increasing the oxygen in your blood and its circulation throughout
Diabetes can kill you sweetly, but practicing yoga, along with proper diet will ensure you conquer this bane!!