Try these 5 yoga poses to help manage blood sugar

New Delhi: Diabetes is a condition where the body does not produce enough insulin and it can be classified into two main types: type 1 diabetes and type 2 diabetes. India is among the top 5 countries that occupy the second place for the most diabetes in the world. There are around 77 million Indians who suffer from diabetes and it is estimated that one in six people with diabetes in the world is from India.

In 2019, 463 million people worldwide were diagnosed with diabetes. A common lifestyle disease, diabetes occurs when your immune system attacks and destroys the insulin-producing beta cells in the pancreas. Scientists believe that type 1 diabetes is caused by genes and environmental factors, such as viruses.

If left untreated, diabetes can take a turn for the worse over time. Too much glucose in your blood can damage your eyes, kidneys, and nerves. Diabetes is also known to cause heart disease, stroke, and even limb amputation. Pregnant women are also at risk of being affected, and in their case, it is called gestational diabetes.

Yoga asanas can be very therapeutic in treating, managing and even preventing the onset of diabetes. Yoga practices control your body weight and blood sugar levels by positively affecting the functions of the pancreas and insulin. It is the pancreas located near the stomach in the abdomen that controls the body’s sugar levels. Follow these yoga postures and include them in your regular fitness routine, which can be very helpful for people with diabetes.

You can start by holding each pose for 10 seconds and gradually increase the length and number of sets you can repeat.

Beneficial yoga poses for managing and treating diabetes

Half-fish pose (Ardha Matsyendrasana)

Start at Dandasana. Bend and place the left foot on the floor above the right knee. Bend the right leg so that it rests on the floor with the right heel near the left pelvis. Take the right hand on the left leg and hold onto the big toe of the left foot. Exhale and twist as much as possible, turning the neck so that the gaze is over the left shoulder and circle the waist with the left hand with the palm facing out. Press the right arm against the left knee for increased torsion on the body. Keep your chest open and your spine straight. The right leg and knee are on the floor while the left knee should be close to the right armpit.

Baddha Konasana

Sit with your legs straight forward and bring the soles of your feet together, bending your knees. Bring your heels closer to your pelvis. Gently push your knees down. Exhale and lean forward to place your forehead on the floor.

Chakrasana

Stand on your back. Bend your legs at your knees and make sure your feet are firmly on the floor. Fold and place your palms on the floor on either side next to your head. Inhale, put pressure on your palms and legs, and lift your whole body to form an arch. Keep your neck relaxed and let your head gently drop back.

Dhanurasana

Dhanurasana can be translated as “Dhanur” meaning bow and “asana” as posture.
Start by lying on your stomach. Bend your knees and hold your ankles with your palms. Lift your legs and arms as high as possible.

Halasana

Stand on your back. Place your palms on the floor next to your body. Using your abdominal muscles, lift your legs 90 degrees. Press your palms firmly on the floor and let your legs drop behind your head. Let your middle and lower back lift off the floor to allow your toes to touch the floor behind. Bend the arms and support the back according to their comfort level. Hold the asana for a while

Yoga asanas stretch, twist and rotate the lumbar and thoracic regions of our body, where the pancreas is located. These postures improve insulin production and lower blood sugar. Yoga techniques are known to have a major positive impact on the parasympathetic nervous system. It reduces stress hormones which are a major trigger for diabetes.

Grand Master Akshar is a guest contributor. The opinions expressed are personal.