How Yoga is useful for Diabetes?
Yoga is beneficial for diabetic patients, yoga lowers blood pressure, and yoga increases insulin levels. And also normalize the insulin-glucose ratio if you are in the early stages of diabetes. Yoga helps improve your health, and doctors recommend patients control their weight, by doing physical activities, yoga helps you in both.
How Can Yoga Help in Preventing Diabetes?When anyone suffers from any disease they go through a lot of stress, and yoga helps them in reducing mental as well as physical stress. You need to add yoga to your daily schedule for the best result. Yoga is best for diabetic 2 patients. If not genetic so diabetes' main causes are-
- Unhealthy diet
- No or less physical exercise
- A lot of mental stress.
Asanas are useful in DiabetesThere are around ten asanas those are very useful in diabetes and they are as follows:
- Dhanurasana (bow pose)
- Balasana (Child pose)
- Bhujangasana (UpwardFacing Dog Pose)
- Shavasana (Corpse Pose)
- Viparita Karani (Legs Up the Wall)
- Tadasana (Mountain Pose)
- Mandukasana (Frog Pose)
- Chakrasana (Wheel Pose)
- Ardha Matsyendrasana (Half Lord of the fish pose)
- Sarvangasana (Supported Shoulder Stand)
(1) Dhanurasana (bow pose)-
Bow pose strengthens your pancreas muscles, stretches your abdomen, and thighs, and improves digestion. You should do this yoga after the interval of 2 to 3 hours of the main course.
Lie on your stomach with your legs straight and your arms straight by the side of your body. And then hold your ankle, by tilting your knees towards your back and try to uplift your upper body and look straight in front and hold your posture and keep the focus on your breath. And slowly relax your body and lie straight. repeat the steps till your body allows you don't overpush any new thing if it doesn't allow it.
(2) Balasana (Child pose)-
Child pose needs to relax your body, do this when you need to relax, this posture is performed to slow down the nervous system.
Sit on your knees and bend your body so your forehead touches the floor now you can keep your hand up straight in front or by side of your body or under your forehead. Rest your posture for 30 seconds to 1 minute, this position is mainly to relax and calm your body.
(3) Bhujangasana (Upward-Facing Dog Pose)-
Some benefit of an upward-facing dog pose is it boosts your energy, improve posture and boost confidence.
Lie on a surface with a face downwards, on your belly with your hands near your lower ribs. Stretches your legs straight so the pressure goes on your quadriceps. then lift your upper body with help of your arms pushing your upper body upwards and your inner thighs towards the ceiling and help the posture for some minutes then relax and bring your body to rest then bend your knees and sit and relax.
(4) Shavasana (Corpse Pose)-
This pose is to relax your body and nervous system and eliminate stress from your body and also helps lower blood pressure and improves insulin to glucose ratio.
Lie on the floor with your arms on the floor beside your body and your legs apart and relax for a few minutes then fold your knees and lie on one side and push your body upward with help of the other side of your arm and side straight and relax.
(5) Viparita Karani (Legs Up the Wall)-
Other than diabetes viparita karani is also good for coping with migraine, menopause, hypertension, digestion-related problem, sleep cycle, and many more. As it give pressure on your pelvic muscles and lower abdomen area.
Lie on your back with your legs stretch then slowly lift your legs up toward the ceiling and they should be straight. then make a little distance between both legs, you can also support with help of a wall and then slowly bring your legs down and relax.
(6) Tadasana (Mountain Pose)-
It strengthen thighs, ankles and knees. It improves flexibility, bring balance in body, improves postures, boost your self-esteem.
Stand straight with legs straight and close to each other and arms relax on side of your body and with shoulders straight,broad chest, pushing upper thighs and lower ribs forward, stand confidently and focus on breath. Then relax with legs apart and body relax.
(7) Mandukasana (Frog Pose)-
It strengthen back, stretches thighs, ankles, abdomen muscles, pelvic muscles, thighs, hips, shoulder, chest. It improves digestion and solve the problem of constipation.
Lie down on the floor or mat on belly then hold your upper body with forearm and bend your knees and hold your body for a while in this posture than slowly slide your knees apart as much as you can like frog keep their legs, try to make an angle of ninety degree with your legs so that your inner thighs are touching the ground and hold te posture, make sur eyour elbows are under your shoulder. When you will relax keep your palm on the ground and slowly push to bring your knees on previous posture that is touching the ground. and with help of arms push your body up, stand and relax.
(8) Chakrasana (Wheel Pose)-
It strengthen your wole body- arm, legs, abdomen, soulder, it improves digestion, it also improves respiratory system, improves flexibility and tones your muscles. It helps in curing the backpain, reduce stress, blood circulation improves.
Lie on your back with knees bended and foot parallel to the floor and your palm above your shoulder with fingers pointing to your shoulder, keep gap of some inches between your foot. Then try to uplift your body against foot and palm and keep your head crown on the ground.
(9) Ardha Matsyendrasana (Half Lord of the fish pose)-
Strengthen your spine,back and stretches your hip, shoulder, chest and thighs. It improves digestion and posture of the body.
Sit on a mat with straight back and legs. Then fold your right knee and cross it over left knee, and left elbow above right knee and cross opposite side and stretch your body and turn your head towards right to give more stretch and than hold your position for a while and repeat it with another side.
(10) Sarvangasana (Supported Shoulder Stand)-
It stretches your shoulder, neck, improves your digestion and nervous system.
Lie on the ground on your back with arms aside. Then lift your legs up straight and support your back with your arms and lift your hip, if find any difficulty than take support of wall, your upper arms should touch the ground and palm should support your back to uplift it. then slowly move your feet on the ground so you can feel your chestand feet should be above your head crown and notes your legs should not bend, Hold your position and then slowly bring your back down and then legs straight on the floor and relax for few seconds.
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