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Diabetes, a metabolic disorder, must be managed effectively in order to prevent the risk of several diseases like heart problems, strokes, kidney problems, leg amputation, blindness, etc. In addition to medication, patients are advised to lose weight, change their eating habits by incorporating low GI (glycemic index) foods into their diet, do yoga, and other exercises to control blood sugar.
While type 1 diabetes occurs when the body stops producing insulin due to an autoimmune response, in type 2 diabetes, which is more common in people, insulin resistance develops. develops due to which the sugar remains in the blood, instead of being used by the body and leads to many health problems.
Several studies have established the effectiveness of yoga in lowering blood sugar in patients with type 2 diabetes.
ALSO READ: Try These Simple Breathing Exercises To Burn Belly Fat
Some yogasanas can help activate the pancreas, the organ that produces insulin. Yoga Guru Grand Master Akshar suggests five asanas for managing diabetes.
1. Marjariasana
To do Urdhva Mukhi Marjari Asana, kneel down, place palms under shoulders and knees under hips, then inhale, curl your spine to look up. For Adho Mukhi Marjari Asana, exhale, round the back and lower the chin towards the chest. Focus your gaze on your navel area.
2. Paschimottanasana
Also known as the seated forward bend, begin the asana by stretching your legs forward while making sure your knees are slightly bent. Raise your arms straight up and keep your spine straight. Exhale and lean forward at hip level, placing your upper body on your lower body. Try to hold your big toes with your fingers.
Pregnant women should refrain from practicing this asana. People with slippery discs, sciatica or asthma should also avoid doing this, apart from ulcer patients.
3. Adomukhi Svanasana
Also known as the Downward Dog, start this asana on all fours and make sure your palms are below the shoulders and knees below the hips. Lift hips, straighten knees and elbows, and shape your body into an inverted “V” shape. Now keep your hands shoulder width apart. Keep your eye focused on your big toes.
This asana should not be performed if you are suffering from carpal tunnel syndrome and / or diarrhea. Also avoid this asana at late stage of pregnancy. If you have high blood pressure or a headache, take it easy and if you have a chronic or recent injury to your arms, hips, shoulders, and back, this asana should be avoided.
4. Reply
It is also known as the Child’s Pose. To perform this asana, kneel on a mat and sit on your heels. Inhale and raise your arms above your head, exhale and bend your upper body forward. Rest your forehead on the floor, resting your pelvis on the heels. Make sure your back is not hunched.
5. Manduka Asana
Another name for this asana is Frog Pose. Begin this asana by sitting in Vajrasana and extending your arms in front of you. Fold your thumbs into your palms, wrap the remaining four fingers over them, and clench your fist. Bend your arms at your elbows, place your fists in a ball on your navel. Bend your upper body and place it on your lower body. Stretch your neck and focus your gaze forward.
Pregnant women should refrain from practicing this asana. Those who experience ankle pain or have recently had an ankle / ligament injury or surgery should avoid this asana. In case of ulcer problems, this asana should be avoided. In case of pain or injury to the knees or back, please refrain from performing this asana.
“Practice regularly holding each pose for 30 seconds and repeat for 3 sets. Poses such as the half fish pose (Ardha Matsyendrasana), Paschimottanasana, Adomukhisvanasana, Vajrasana etc. can be very helpful in preventing and treating diabetes. . Practice these asanas very slowly with awareness of your breathing, ”explains Grand Master Akshar.
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