A sedentary lifestyle coupled with poor food choices is the worst combination one can have for developing diabetes. With each passing day, the number of patients suffering from this metabolic disorder continues to grow reminding us to take preventive measures well in advance. Appropriate lifestyle changes to prevent or manage diabetes can include a workout plan that actually works for you, dietary changes (low GI foods), and stress management. (Also read: Are you diabetic? Follow these do’s and don’ts in Ayurveda)
Yoga can be very beneficial for diabetics given that it works on so many fronts – burning calories, controlling blood sugar, managing stress and helping you control cravings for unhealthy foods.
Yoga is also useful during the pandemic when one cannot venture out. “The hectic life, time pressures, disruptions and inertia to venture out on a run are often the factors that cause people to skip exercise. The pandemic has also limited access to the outdoors. However , yoga is one of the best ways to achieve fitness and wellness of mind and body, and it can be practiced from the safety of your home,” says Ruchi Khosla – BeatO Yoga Therapist and breathing coach.
The yoga expert also suggests certain yoga positions that can be beneficial for diabetic patients.
Surya namaskar which means greeting the sun is one of the best yoga asanas for diabetic patients. In surya namaskar itself, there are the 12 basic asanas that can do wonders for improving digestion, blood circulation, metabolism, and insulin management in the body.
The 12 asanas include pranamasana (the prayer pose), hasta uttanasana (raised arms), hasta padasana (bend the arms forward), ashwa sanchalanasana (lung pose), chaturanga dandasana (the plank pose), ashtanga namaskar (the pose limb pose), bhujangasana (the snake pose), adho mukha svanasana (inverted V pose), ashwa sanchalanasana (high lunge pose), dandasana (staff pose), tadasana (the palm tree pose) and parvatasan ( seated mountain pose).
This includes inhaling and exhaling air with various techniques, such as Kapalbhati and Anulom Vilom, while meditating on it. The asana oxygenates the blood, relaxes the stomach muscles, has a positive impact on the pancreas, increases metabolism and reduces stress levels.
In this asana you will need to bend forward as far as you can put your hands under the foot without bending your knees. Beginners should tread carefully so as not to over exert themselves. This asana exerts pressure on the contracting abdomen, strengthening the surrounding muscles, stimulating the glands and organs, including the pancreas, around the area and enhancing their functioning.
The name of this asana means taking the pose of the fish. It causes stretching of the muscles of the stomach and abdomen and is accompanied by heavy breathing. It helps manage the symptoms of diabetes and strengthen the functioning of the abdominal organs.
This is akin to forming a bow pose. This involves lying on your stomach and lifting your arms and legs up until you are holding your feet with your hands. It helps balance glucose levels while improving pancreatic functioning and intensities.