If you have diabetes, practicing yoga for diabetes can help you manage your condition in many ways beyond just mental and physical relaxation. Experts recommend yoga for diabetes treatment because some poses have the potential to reduce blood pressure and blood sugar levels while also increasing circulation.
It has even been suggested that regular practice can mitigate the dangers of diabetes-related consequences including cardiovascular disease.
Read on to see how adopting even a few of these practices can have a profound impact on your life.
Here are the main causes that triple your chances of developing Type 2 Diabetes:
- Poor dietary habits
- The failure to regularly engage in physical activity
- Caused by Emotional Distress
Furthermore, these factors increase the likelihood of developing diabetes or the severity of the condition already present. This means that effective management of health in diabetic conditions requires a synergy of medication, exercise, and a diabetic food plan. Yoga is a collection of practises for maintaining mental and physical equilibrium and reducing stress.
Diabetes Patients Can Benefit From Yoga Practices
Maintaining a low stress level is important because stress is a known trigger of hypoglycemia (low blood sugar). Hypertension, an increased risk of cardiovascular disease, and insulin resistance are all direct effects of stress. Yoga has a healing impact and is an excellent method for relieving stress. As a result, it aids in the management of diabetes.
Yoga’s beneficial effects on cholesterol, BMI, and blood pressure are just a few ways it safeguards cardiovascular health. Consistent yoga practise has been shown to reduce the alterations in blood vessels that might lead to cardiac issues. Thus, yoga reduces the danger of developing a heart condition that is linked to diabetes.
Damage to one or more nerves, caused by diabetes, is called neuropathy, and it can be avoided by taking precautions. In fact, it is one of the most frequent diabetic consequences. This condition manifests first as a tingling sensation in the hands and feet and may progress to affect how the body’s internal organs work. Twenty to thirty minutes of daily yoga practise has been shown to improve nerve conduction and may be an effective treatment for diabetes. Enhancing metabolic rate, hormone levels, and blood glucose levels, all of which contribute to better nerve health.
Many yoga poses have benefits for your strength, balance, and flexibility. Having more muscle and better balance helps you burn less fat in the liver. It lowers blood sugar levels, which is especially helpful for those who are overweight and have type 2 diabetes.
Yoga For Diabetes
Dhanurasana (Bow Pose)
As a result of holding this position, the pancreas is stimulated and strengthened. For this reason, those who are diabetic can safely strike this stance. It also helps with digestion and cramping in the tummy, and works to strengthen the abdominal muscles.
- Keep your feet slightly apart as you lie on your stomach. Don’t cross your arms in front of your chest.
- Tuck your shins under and grab your ankle.If you want to take a deep breath, you should do so with your chest lifted off the floor. Raise and straighten both legs at the same time. Experience the elongation in your limbs.
- Smile brightly and stare forward. Remain in that position for at least 15 seconds.
- Gently lower your chest to the floor as you let out your breath. You can lower your body to the floor by letting your ankle move freely.
Balasana (Child pose)
The hamstrings, shoulders, and back extensors are all engaged in this posture. Stress, exhaustion, and aches in the back and neck might all benefit from doing this. It promotes calmness, which in turn boosts the body’s supply of insulin-making beta cells.
- Go down on your knees with your legs spread as wide apart as your hips.
- Try bending backward so that your thighs meet your heels.
- Bring your forehead down to the floor.
- Extend your arms out in front of you and feel the weight pressing down on your back.
- For the next five minutes, hold this position. Calm down and gently return to a seated position.
Bhujang asana (Upward-Facing Dog Pose)
In this position, you’ll be using your quadriceps, triceps brachii, and spinal extensors in unison. Because of this, your muscle mass and strength will rise. Over time, it brings down your blood sugar levels.
Lie face up with your legs straight.
- It’s important to maintain a perpendicular angle between your forearms and the ground. Put your arms down on the floor next to your lowest ribs.
- Raise your body by pressing your arms down.
- Avoid keeping your weight on your toes. Put your weight into the balls of your feet and tighten your hip flexors.
- Do your best to keep your gaze level or slightly upward. For at least 15 seconds while maintaining normal breathing, this position should be held before you sit back and unwind.
The Corpse (Shavasana)
You can’t get much more relaxed than this. The process of cooling down and entering a meditative state is facilitated by this. In addition to calming the body, the corpse stance has a calming effect on the mind. It helps your brain absorb the workout’s beneficial effects and put them to use in your body. This is a great last yoga pose to practise.
- Initially, one should lie flat on their back with their eyes closed.
- Put your thoughts and body at ease. Relax and enjoy the sensation of being weightless for a while.
- Don’t even try to come up with an explanation. Put all your worries aside and unwind.
- Relax and don’t forget to take regular, deep breaths.
- Tend this posture for a half hour to an hour.
Legs Up The Wall (Viparita Karani)
The yoga position known as legs up the wall stimulates the pancreas and other internal organs. The benefits of this position for diabetes management are clear. Regular practise of this posture has been shown to reduce blood sugar and blood pressure. The legs-up-the-wall stance also boosts energy and circulation, adding to the overall sense of calm it induces.
- Step one: fold up a towel or blanket to use as a seat.
- Position yourself so that your right side is up against a wall as you relax.
- To get into a flat back sleeping position, swing your legs up the wall. Make sure your body is perpendicular to the wall.
- Sit with your tailbone as close to the wall as you comfortably can.
- The tension in your jaw, neck, and throat must be released.
- Make a “T” with your hands by your sides, palms facing up.
- Hold this position for 5-15 minutes.
- Relax and lower your legs to the side to free yourself.
In conclusion
Maintaining a regular yoga practise has been shown to provide health benefits, including the potential for assisting with diabetes management. Before incorporating yoga for diabetes into your practise, it’s a good idea to discuss it with your doctor, especially if you’re a beginner. They can explain the dangers you may face and give you advice on how to start and keep up a healthy routine.
If you’d rather hone your skills without leaving the house, there are a number of resources available to you. Start with just 10 minutes of practise each day and gradually increase that time. It is also possible to enrol in classes at a studio. Talk to your instructor about your current health status and your goals for the practise so that together you can create a routine that works best for you.
