Hello Everyone, today I am going to
talk about Benefits of Yoga for diabetes and introduce you to 4 simple and effective steps.
Before I deep dive into the topic, I will share my travel experience to Mysore – the land of yoga in India. I had this burning desire to visit Mysore and Gokulam the area where yoga is in everyone breath ! . When I did visit, I must tell you all the people I meet knew Yoga, some very experienced than me and some beginners, some kids. The thought that people around us understood so much of their body and put in conscious efforts to keep them up is amazing ! Okay, starting off on the topic Benefits of Yoga for diabetes below are few exercises or asanas.
1. KapalBhati – most effective breathing exercise
2. Anulom Vilom – breathing exercise
3. Ardha Matsyendra – physical posture
4. Urdhva-mukh Svanasan – physical posture
Yoga means different for different people, for some personal connection with God and their calling, for some it is a physical experience be it gentle and relaxing or intense and extreme. For me it is about finding the rhythm of my body with nature. I am deeply saddened when I see people with diabetes .
Diabetes is acknowledged as a lifestyle disease. It’s the disorder of the metabolic system. Yoga offers prevention, helps in the management of diabetes and in some cases even cures it. This is because yoga offers a holistic regime. It creates a balance in the body. It works on the system as a whole, and brings equilibrium in the body. Yoga works on balancing the nervous system, endocrine system, and helps the coordination between different systems in the body. While yoga in totality is helpful for diabetics, there are some asanas and pranayam that are specifically beneficial.
First: Yogic breathing practice ( called Kapalbhati in yogic terms)
Do you know a simple breathing technique in yoga can help cure diabetes. In case, you just have 10 mins in a day to practice yoga then this is a must do pranayam.
Kapalbhati pranayama position
- Sit with legs crossed or in any meditative posture, this helps in allowing the muscles of the stomach to move free
Close the eyes and relax the whole body.
Take a few slow normal breath
Inhale deeply through both nostrils, expand the chest.
- Exhale the breath with forceful contractions of the abdominal muscles and relax.
- Do not strain, do it with ease.
- Continue active/forceful exhalation while contracting the stomach muscles and passive inhalation ( you do not need to inhale explicitly but this happens anyhow before next exhalation)
- Complete 30 rapid breaths, then take a deep breath and exhale slowly.
- This is one round of Kapalabhati.
- Each round shall be followed by deep breathing.
- Repeat 2 more rounds.
Breathing :Forceful exhalation by contracting the abdominal muscles, without any undue movements in the chest and shoulder region. Inhalation should be passive throughout the practice. The diaphragm and the muscles of the abdomen are to be moved forcefully and the air should be exhaled with the help of that movement. Compared to normal exhalation a little more air is exhaled during this process, when the muscles of the abdomen and the diaphragm are loosened, then automatically the air is inhaled.
Number of rounds: Beginners can practice up to 3 rounds of 20 breaths each. The count and rounds can be increased gradually over a period.
- Improves metabolism and helps in reduction of weight around belly
- It balances and strengthens the nervous system and tones up the digestive system.
Second : Anulom Vilom
Vilom Pranayama is one of several Pranayama or breathing exercise used
in the practice of Hatha yoga. At first, you have to understand the
meaning of Anuloma and Viloma. In this, the first word Anu roughly
translates as with and word Loma means hair implying “with the grain”
or “natural”. And the meaning of Viloma is “against the grain.” Anuloma
is opposite to Viloma. It is
the simplest and best way for this.
Steps of Anulom Vilom Pranayama
- Anulom Vilom Pranayama is very easy
to do, first of all, close your eyes and sit in Padmasana and rest your hands on your knees.
- Close the right nostril with the right thumb. Inhale
slowly through the left nostril, inhale the oxygen as much as you can,
this will fill your lungs with air.
- Remove your thumb from your right nostril, as you remove
your thumb from right nostril just exhale.
- When you exhale use your middle finger to close your
left nostril then inhale with our right nostril and remove thumb from the
right nostril then exhale. Repeat this process for 5 minutes.
- Be focused and concentrate on your breathing.
Benefits of Anulom Vilom Pranayama
Stimulates pancreas to release insulin thus helps in controlling diabetes. Kapalbhati combined with nauli kriya helps in balancing the basal metabolic rate which in turn helps to stabilize blood sugar level.
- Helps to cure mental problems like Depression, Anxiety,
stress, Tension etc.
- Most beneficial for breathing related problems like
(Bronchitis, Asthma) etc.
- Improve the working of lungs.
- Best breathing technique for boosting your memory (Makes
your brain sharper).
- Improves immune system, so it cures general issues
like a cough & cold.
- Without any doubt, Anulom Vilom is the most suitable
Pranayama for all.
- Alternate nostril breathing is an ideal breathing
technique for maintaining your heart healthy.
Third : Ardha Matsyendra
Position the legs first:
- Bend the right leg over the left leg, placing the right foot on the outside of the left knee, keep the toes of right foot face forward.
- Bend the left leg, bringing the left foot near the right buttock. Keep left foot’s outside edge in contact with the floor.
Now position arms and hands
- There is a space between your chest and right knee. Pass the left arm through that space bringing the left-hand close to the right foot.
- Grab a firm hold of the right foot with the left-hand bringing the right knee closer to left armpit. Try to keep the spine erect.
Make the twist
One side of your back and abdomen contracts whereas the other side stretch. Some organs such as liver, kidneys, adrenal gland and pancreas get a good massage due to the twist. The functioning and secretion of the pancreas are regulated which is very beneficial for diabetics.
Fourth : Urdhva-mukh Svanasan
Urdhva-mukh Svanasan is another powerful pose that awakens upper-body strength and offers a wonderful stretch for the chest and abdomen. Because you’re holding the stretch in the abdomen region, you are increasing the blood circulation in the area and the effect it has on digestive system is great. This, if practiced along with SHASHANKASANA -performed by lowering your body and placing your head on floor -in rhythm, is extremely beneficial. It improves the function of the pancreas, kidney and intestine.
1. Lie flat on the ground with your belly towards the floor. Your feet must face downwards, and your arms must be placed beside your body.
2. Gently fold your elbows. Place your palms next to your lowest rib.
3. Inhale. Press your hands on the mat as you gently lift your knees, hips, and torso off the mat. Your body weight must be spread across the top of your feet and your palms.
4. Look ahead, slightly tilting your head backward.
Lowers blood sugar by stimulating your abdominal and also lowers blood pressure. Requires a lot of muscle strength, which can increase muscle sensitivity to insulin.
Yoga is an amazing experience by itself, it allows you to work with yourself and restores the natural workings of the internal body parts. This is amazing that it not only ucres diabetes but plethora of other body complications.
To sum it up dear readers Yoga cures the body and when you understand yourself better you does wonders to your life. Do stay tuned for my posts