Diabetes is no longer a foreign disorder to us; it is that one health anomaly that has been increasing in an exponential manner over the years and has been even challenging medical experts and health officials throughout the world.
Medically diabetes or diabetes mellitus is a metabolic disorder that chiefly affects how the body employs the dissolved sugar or glucose in the blood. Insulin, a hormone secreted by the pancreas enables the sugar or glucose to enter the cells to be stacked away or used for energy. It chiefly functions to lower the blood sugar within the body. But, in a diabetic person, the body either doesn’t produce enough insulin or fails to effectively use the secreted insulin, all the while increasing the blood sugar levels. It can readily happen to anyone regardless their age, generic factors or ethnicity.
Well, the causes of diabetes are many, but a diet lacking nutrients and a sedentary lifestyle can literally fast-track this condition into a chronic one. If left untreated, high sugar levels can cause severe damage to the vital organs like the pancreas, heart, kidneys and eventually become a serious threat to your life.
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While many people turn to allopathy medications for controlling high sugar levels, one can also evade diabetes by incorporating a few lifestyle changes. One such incredible practice to keep this chronic condition away is Yoga. This time-less practice involving body movements synchronized with breathing techniques not only soothe the nerves and stimulate the organs but also improves metabolic activities which eventually facilitate proper chemical transformations within a cell, thereby benefitting those suffering from diabetes.
Well, we bring you a list of effective yoga poses that help preventing high blood sugar, resists sudden sugar spikes and keeps this chronic condition in check.
Incredible Yoga Poses For Diabetes
1. Dhanurasana (Bow Pose):
Lie flat on your stomach and raise both the legs and torso backward. Extend your arms backward and grasp both the feet with your hands. Hold this position for as long as possible and keep inhaling normally. Return to the starting position and repeat the asana for 5-6 times.
The Bow pose is pivotal in strengthening and regulating the pancreas which eventually benefits people suffering from high blood sugar. Additionally, it also stretches the abdominal muscles, boosts digestion, treats constipation, prevents stomach cramps, remedies back problem and attenuates sinus, and cough and cold symptoms.
2. Viparita Karani (Legs Up The Wall Pose):
Initially, sit about 3 inches from an empty wall. Lie onto the back and swing your legs upwards in such a way that the back of the thigh rests against the wall. Rest your entire back, i.e. the spinal column on the floor below and relax the arms on either side of the body or the tummy. Hold the position for 10 minutes or as long as you can and then slowly pull your leg back to the starting position.
Viparita Karani is one of the most relaxing poses that allows one to lie flat on the ground with the legs straightened up without much twisting. This inverted posture allows proper lymphatic drainage, evens out blood circulation, and lowers stress levels which eventually helps toning down the high blood sugar and blood pressure levels within the body. It also releases pressure from the back and hip and combats any pain or inflammation.
3. Ardha Matsyendrasana (Sitting Half Spinal Twist):
Sit straight with your legs stretched out and feet together. Bend your right leg and place the heel of your right foot beside your left hip. Slowly, take the left leg over the right knee. Put your right hand on your left foot and your left hand behind you. Twist the waist, shoulders, and neck to the left and look over the left side shoulder. Hold this posture and continue breathing in and out gently. Slowly return to the initial position and repeat in the same manner on the other side.
This spinal twisting pose is highly significant in stimulating the abdominal organs and muscles which eventually lowers blood sugar and also plays a pivotal role in providing relief from breathing difficulties, stress, and tension. Practicing this asana regularly also bolsters the immune system and helps in abolishing AMA doshas from the body.
4. Halasana (Plow Pose):
Lying on your back, raise both legs above the stomach. Bend your body and try to extend your legs above the head to touch the ground with the toes. Hold this posture for 10-15 seconds, relax for a minute and repeat again.
This inverted posture is extremely beneficial for not only preventing sudden sugar spikes but also helps in stimulating the thyroid gland, reducing stress and increasing blood circulation. It also confers immense therapeutic effects like relieving backache, headache, insomnia and preventing gastrointestinal disorders.
5. Shavasana (Corpse Pose):
Lie down on your back and close your eyes. Relax your body and mind. and think happy peaceful thoughts. Take your time while you do this. Breathe normally and do not hold your breath. After some time, stand up.
The corpse pose is the ultimate resting posture which not only allows the body to cool down, but also calms the mind and marks the end of the yoga session. This asana is beneficial for most health anomalies including diabetes, high blood pressure, cardiac anomalies, and respiratory woes. Doing it at the end of the yoga session helps the brain to process the workout and allows the body to employ the benefits.