By doing yoga in diabetes, blood sugar remains under control to a great extent. Studies conducted in many medical institutions have confirm...
By doing yoga in diabetes, blood sugar remains under control to a great extent.
Studies conducted in many medical institutions have confirmed the fact that Uttanpadasana, Bhujangasana, Shalabhasana, Dhanurasana, Makarasana, Sarvangasana, Halasana, Matsyasana, Naukasana, Padmasana, Yogamudra, Paschimottanasana, Shashankasana, Ardhamatsyendrasana and Mayurasana treat diabetes in their own way.
particularly benefit the patients. By doing them regularly, the effect of insulin becomes more than before, the amount of harmful components of cholesterol decreases, healthy HDL.
Cholesterol increases, blood pressure is controlled, and as a bonus, mental stress is also relieved.
The method of doing yoga that has been found useful for sugar patients is as follows-
Yoga in Diabetes: Method of doing Uttanpadasana
Yoga in Diabetes: 11 Yoga for Diabetes (Sugar Patients) uttanpadasana
keeping your back straight, lie flat on the ground.
Keep both the feet close together. Leave the body loose. Keep the palms close to the ground. While inhaling deeply, raise both the legs together. Keep in mind that both rise straight. Move them up to 30 degrees and hold your breath.
Stay in this posture for as long as you can comfortably. Make a rule of stopping for 10 seconds by practicing gradually. Now exhale slowly bring the feet back on the ground.
In the next phase of the asana, repeating all the actions, in the same way, raise the legs up to an angle of 60 degrees.
Repeat this asana three times.
By doing this asana, there is pressure on the abdominal muscles, so be careful that you move the legs slowly and bring them down slowly, not with jerks.
This asana is prohibited for people with high blood pressure and heart disease. if you are suffering from back pain then do not do this asana
Yoga in Diabetes: Method of doing Bhujangasana
Yoga in Diabetes: 11 Yoga for Diabetes (Sugar Patients) Bhujangasana
Lie on the ground on your chest and stomach.
Now keep the toes of both the feet close to the ground and keep both the palms at a distance of one foot from the side ribs.
Now while inhaling deeply, slowly raise the chest and neck to a height of half afoot.
Exhale while hissing through the mouth.
While inhaling again, raise the chest and neck again. This time move the entire part up to the navel. Move the neck as far back as you can. Try looking up at the sky. Now hold your breath comfortably for as long as you can.
Then exhale while hissing and bring the neck and chest towards the ground. Now leave the body loose and rest for some time.
Yoga in Diabetes: Method of doing Shalabhasana
Yoga in Diabetes: 11 Yoga for Diabetes (Sugar Patients) Shalabhasana
Lie on the ground on your chest and stomach. Keep both legs straight.
Slowly raise the right leg while inhaling, then lower it while exhaling.
Then raise the left leg in the same way and bring it down.
Breathe in once again and this time raise both the legs together. If needed, take the help of the palms.
Do this asana three to five times. Initially, do it for half a minute and then increasing it for three minutes.
Yoga in Diabetes: Method of doing Dhanurasana
Yoga in Diabetes: 11 Yoga for Diabetes (Sugar Patients) Dhanurasana
Lie on the ground on your chest and stomach. Extend the arms parallel to the body. Bend both knees. Rest the feet on the buttocks.
Grab the ankles of the feet firmly with both hands.
Try to move both the legs backward. Due to this, the chest and the upper part of the stomach will automatically rise and only the part near the navel will remain adjacent to the ground.
After practicing for a week, push the body back and forth in this posture. This will massage the muscles of the whole body.
Do this asana for half a minute to three minutes. Breathe in while stretching the legs and exhale while swinging forward.
Yoga in Diabetes: Method of doing Makarasana
Yoga in Diabetes: 11 Yoga for Diabetes (Sugar Patients) makarasana
Lie on the ground on your chest and stomach. Now lift the chest up and bend both the arms above the elbows and support the chin and both the jaws with both the palms. The body gets rest by lying down in this posture.
Do this asana for half a minute to three minutes. Take long breaths in and out with ease.
Yoga in Diabetes: Padmasana
Yoga in Diabetes: 11 Yoga for Diabetes (Sugar Patients) padmasana
Sit with legs extended on the ground. after bending your right leg, place it on your left leg.
Bring your hands in Brahma-mudra.
Rest the heel on the thigh of the part near the navel in such a way that the heel touches the navel.
Keep the palms open towards the sky in such a way that the forefingers of the thumb and forefinger meet. Keep the rest of the fingers together and fixed.
Neck straight.
Chin four fingers above the clavicle and absolutely fixed. Eyesight at the front end of the nose.
Breathe long and calm. Stay in this easy for a minute to half an hour. Increase by three minutes every week.
If you are not able to do Padmasana, then practice Ardhapadmasana i.e. keeping the toes of only one foot on the other thigh, and practice Ardhapadmasana.
Yoga in Diabetes: Yoga Mudra
Sitting in Padmasana posture. Establish the power center at the core of the spine by making a fist of the left hand. Hold the paucha (manibandha) of the left hand with the right hand.
While exhaling, bend the body forward and touch the ground with the forehead.
Holding the wrists, raise both hands up as straight as you can. Straighten it.
Keep your breathing easy.
Now while breathing in, bring the body and neck down too so that they come in line with the hands. Repeat the same actions by changing the wrists.
Do this asana for one minute to five minutes.
Yoga in Diabetes: Paschimottanasana
Yoga in Diabetes: 11 Yoga for Diabetes (Sugar Patients) Paschimottanasana
Sit down on the ground. Extend your legs in front.
Keep the spine straight. While inhaling, move both hands up towards the sky.
While exhaling, bring the hands down. Hold the toes with the fingers. Take a long breath. While exhaling, touch your nose with the right knee. While inhaling again, straighten the spine.
While exhaling, touch the nose with the left knee. Straighten the spine. While exhaling, put the nose between both knees.
Do this asana for one minute to three minutes. This asana is forbidden for patients with sciatica and joint pain.
Yoga in Diabetes: Shashankasana
Yoga in Diabetes: 11 Yoga for Diabetes (Sugar Patients) Shashankasana
Bend both knees on the ground and sit on the toes of the feet. Keep the spine straight. Place the toes of both the feet on top of each other.
Keep the buttocks on the ankles. Keep your hands on your knees.
While inhaling, raise your hands towards the sky. While exhaling, touch the ground with your hands and forehead.
He got up with a deep breath. Exhale again and touch the ground. If you can stay in Shashankasan for a long time, then keep taking deep breaths.
Do this asana for one minute to three minutes.
Yoga in Diabetes: Ardha Matsyendrasana
Yoga in Diabetes: 11 Yoga for Diabetes (Sugar Patients) Ardha Matsyendrasana
Sit down on the ground. Extend both legs. Bend the left leg at the knee and place the heel in the space near the anus.
In such a way that the touch of the heel with the buttocks remains.
Take the right foot over the left foot and rest the foot on the toes.
Now in a straight sitting position, place the foot above the right knee and hold the claw with the hand. Now Take your other hand behind your back.
Rotate the shoulders and neck towards the notochord. Keep your eyes on your elbows. Wait for some time. Then change the other leg and repeat this action on the other side.
Pay special attention to breathing while doing the asana.
Breathe in while sitting upright. Exhale while putting on the heels. Breathe in while keeping the hands above the knees.
Exhale as you move the neck, shoulders, and arms back. Do this asana initially for one minute and then increasing it for three minutes.
Ardha Matsyendrasana is one of the most beneficial yoga for diabetics because while doing this yoga the secretion of insulin is very high.
Yoga in Diabetes: Mayurasana
Yoga in Diabetes: 11 Yoga for Diabetes (Sugar Patients) mayurasana
It is a bit difficult to do Mayurasana, but if the weight is not too much and the muscles are strong, then it can be learned by practice.
Kneel down on the ground and sit.
Keep the palms on the ground.
Keep the fingers towards the feet.
Bend the elbows and rest it on the abdominal area above the navel.
After keeping the hands well, while exhaling, slowly move the mouth and shoulders forward, making balance.
Legs will automatically lift off the ground (don't push shoulders, legs and any limbs. Try to push only shoulders. Legs will start to rise on their own, body will be stable on hands).
Wait five seconds initially.
Slowly bring the feet to the ground. Leave the body relaxed. Now practice Mayurasana again.
Apart from all these yogasanas, diabetic patients also get benefit from Suryanamaskar
Remember these tips while doing yoga asanas in diabetes
- Yoga should be practiced daily for 30 to 40 minutes. However, if you want, you can meditate for a long time.
- The best time to do yoga is early morning because everyone has to go to his work.
- While doing yoga, the stomach should be empty, apart from this, while doing yoga, care should be taken of comfortable clothes, a secluded environment, and an airy room.
- Exercise should be done regularly.
- Set aside time for practicing yoga. Morning time is good for such practice as the stomach is empty at this time. Evening time is also good for some people.
- There should be a gap of at least two hours between meals and exercises.
- The room should be open and ventilated for asana and practice. where there is no noise.
- It is necessary for an adult person to get 6 to 8 hours of sleep. If you go to sleep at the right time at night, then sleep will be complete and you will be able to get up early in the morning, only then you can take out time regularly for yoga practice.
- If you feel tired while doing asanas, then definitely take rest.
- Do not exercise beyond your capacity. Your capacity will increase gradually.
- Yoga has become a good way to defeat diabetes, but it should also be remembered that before making any program of yoga in diabetes, it is necessary to consult a doctor and yoga teacher.
- Some asanas cannot be done in certain circumstances. For example, doing such postures can also harm when the blood pressure is increased, in which there is pressure on the arteries of the head.
- If retinopathy has started due to diabetes in the eye screen, then doing these asanas can lead to bleeding inside the eye and loss of vision.
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