The ever increasing number of people suffering from diabetes pinpoints to a sedentary lifestyle as the root cause. Diabetes is a complex condition caused by decrease in insulin production by the pancreas or as a result of zero response to insulin by blood cells. This leads to abnormal glucose (sugar) levels in your blood. The best way to combat diabetes is by performing yoga which frees your mind from stress and keeps your body active and healthy. Stress causes your body to release excessive quantities of a hormone called glucagon which in turn increases blood sugar levels. Yoga reduces stress and regulates blood sugar levels besides improving the functioning of insulin. It has the power to control your weight and lower high blood pressure, thereby slowing the progression of diabetes. Check out these five effective yogasanas to combat diabetes.
Effective Yoga Poses For Diabetes
Vrikshasana Or Tree Pose
This pose stimulates the pancreas to secrete insulin in the required quantity.For this, stand straight with your feet quite close to each other. Slowly life your right foot and place it on your left thigh. Make sure your right toe points to the ground. Balance your body on the left leg. Now join your palms and bring them to the centre of your chest. Raise your arms till your joined palms are exactly overhead. Stand erect and relax. Hold this position for 10 seconds before returning to starting position. Breathe in and out normally all the while. Repeat this exercise with your left foot.
Dhanurasana Or Bow Pose
This yogasana improves the functioning of your pancreas and liver. Insulin secretion is enhanced, keeping blood sugar level under control.For this, lie on your stomach on a yoga mat, feet as wide as your hips. Keep your arms by the sides of your body. Fold your knees upwards. Now hold your ankles with your hands. You body will now resemble a curved bow. Remain in this position for 10 seconds, breathing in and out normally. Slowly release your legs and return back to the starting position. Perform 4 to 5 repetitions.
Balasana Or Child Pose
This pose is a highly effective stress buster. It helps you to relax your mind and body.For this, sit down on a yoga mat in Vajrasana i.e. with knees bent such that your heels touch your bottoms. Now slowly raise your arms above you and bend your upper body forward. Touch your forehead on the ground. Let your arms touch the ground, palms facing downward. Slowly breathe in and breathe out. Remain in this position for 20 seconds. Repeat this pose four to five times for good results.
Ardha Matsyendrasana Or Half Spinal Twist
This yogasana gives a good workout to your pancreas, kidneys, liver and small intestines. It increases production of insulin besides clearing toxin out from your body.For this, sit on a yoga mat with your legs stretched out before you. Bend your left leg till your left foot touches your right hip. Fold your right leg such that its heel touches your left knee. Take your right behind your waist and place your right palm facing downwards on the yoga mat. With your left hand, hold your right ankle. Now turn your head and shoulders to the right side and look straight over your right shoulder. Stay in this position for 20 seconds before repeating the same set of movements with your left leg.
Chakrasana Or Lying Down Body Twist
This pose relieves tension in the back muscles besides stretching your spine. This dual effect helps your body and mind to relax which helps control diabetes in the long run.
For this, lie on a yoga mat on your back. Stretch your arms in line with your shoulders. Now bend your knees till your feet touch the ground. Turn both knees towards your left till the left knee touches the ground and right knee rests on your left knee. At the same time, turn your head to the right and look in the direction of your right palm. Relax completely and breathe slowly. Repeat the exercise on your other side as well.All the above poses need expert advice in case of pregnancy or spinal injuries.