A sendentary lifestyle coupled with wrong 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. The appropriate lifestyle changes to prevent or manage diabetes may include a workout plan that actually works for you, dietary changes (low GI food) and management of stress. (Also read: Do you have diabetes? Follow these Ayurveda dos and don’ts)
Yoga can be quite beneficial for diabetics considering it works on multiple fronts – burns calories, keeps blood sugar levels in control, manages stress and helps you control cravings for unhealthy food.
Yoga is also helpful during pandemic when one cannot venture out. “Hectic life, time constraints, disruptions, and the inertia towards venturing out for a run are often the factors which cause people to ignore exercise. The pandemic has also limited the access to outdoors. However, yoga is one of the best ways to achieve fitness and wellness of the mind and the body, and it can be practiced from the safety of your homes,” says Ruchi Khosla – BeatO yoga therapist and Breathwork coach.
The yoga expert also suggests some Yoga positions which can benefit diabetes patients.
Surya namaskar, which means saluting the sun, is one of the best Yoga asanas for patients with diabetes. Within surya namaskar itself, there are the 12 basic asanas which can work wonders in improving the digestion, blood flow, metabolism, and the management of insulin in the body.
The 12 asanas include pranamasana (the prayer position), hasta uttanasana (raised arms), hasta padasana (arms forward bend), ashwa sanchalanasana (lung pose), chaturanga dandasana (the plank), ashtanga namaskar (eight limbed 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 inhalation and exhalation of air with various technique, such as Kapalbhati and Anulom Vilom, while meditating on it. The asana oxygenates blood, relaxes stomach muscles, positively impacts the pancreas, increases metabolism, and reduces stress levels.
In this asana, you would have to bend forward to the extent you can put your hands below the foot without bending knees. Beginners need to tread cautiously as to not over exert. This asana puts pressure on the abdomen which contracts, making the surrounding muscles stronger, stimulating the glands and organs, including pancreas, around the region and strengthening their functioning.
The name of this asana means striking the fish pose. It causes the stomach and abdominal muscles to stretch and is accompanied by intense breathing. It helps in managing diabetes symptoms and strengthening the working of abdominal organs.
It is akin to forming a bow pose. It involves lying on your stomach and lifting your arms and legs upwards to a point of holding your feet with your hands. It helps balancing glucose levels while enhancing the functioning of the pancreas and intensities.