BEAT DIABETES WITH YOGA
With an alarming rise in the
number of diabetes cases in the country , more and more people
are looking at alternative remedies. While yoga isn't a cure, it is
definitely beneficial in keeping blood sugar levels in check.
Fitness and weight management consultant Dr Amrapali Patil says that
diabetes is categorised into two types -Insulin Dependent Diabetes
Mellitus (IDDM) and Non Insulin Dependent Diabetes Mellitus
(NIDDM). “The former has insulin as its mainstay of therapy whilst the
second does not always require insulin for its treatment and is managed
with the help of antidiabetic oral medications. In diabetes, the
pancreas fail to produce an adequate quantity of insulin which is
responsible for maintaining and modulating blood sugar levels.
Inadequate insulin secretion leads to increased blood sugar levels and
eventually diabetes. According to various studies, yoga tends to
positively stimulate pancreas, which is associated with the cells
related to insulin. Along with the pancreas, yoga also has an impact on
the functioning of liver and kidneys. It does that by causing a
mind-body coordination which adds to enhancing one's emotional and
mental stability . There are certain asanas, breathing techniques,
kriyas and mudras that have an impact on the pancreas leading to some
regulation of blood glucose levels. Asanas like the Vakrasan, Halasan,
Chakrasan, Matsyendrasan, Paschimottasan and mudras like
Pran Mudra, Apan Mudra and Surya Mudra are all beneficial to
diabetics.Yogic kriyas like the Danda Kriya and the Nauli Kriya are also
very beneficial. It is, however, best to keep your doctor in the loop
before you embark on any routine,“ she says.
HOW MEDITATION HELPS
Adds yoga expert Sunaina Rekhi, “Yogic exercises with all their muscular movements absorb the excess glucose in the blood, thereby reducing blood sugar levels. Certain asanas help the pancreas and liver function effectively. This regulates blood sugar levels and assists in insulin secretion.A complete yoga practise, with its controlled breathing, backbends and forward bends, invigorating and calming poses, is a balanced exercise regime to counter diabetes. Yoga is a means of balancing and harmonising the mind and body . This is achieved through performing various asanas and meditation. Stress is one of the major reasons for diabetes.Regular practise of yoga and meditation helps reduce stress. This, in turn, reduces the amount of glucagon and improves the action of insulin.According to studies, yoga is successful because of the balance it creates in the nervous and endocrine systems, which directly influences all the other systems and organs of the body . Sitting in the Siddhasana (accomplished pose) for meditation directs the energy from the lower psychic centres upward through the spine, stimulating the brain and the entire nervous system. The posture that you need to sit in for meditation itself, redirects blood circulation to the lower spine and abdomen, toning the lumbar region of the spine, the pelvis and the abdominal organs, thereby stimulating the pancreas, helping diabetic patients.“
DIFFERENT YOGA ASANAS THAT HELP DIABETICS
PASCHIMOTTASANA
Has an impact on the spine and internal abdominal organs.
TECHNIQUE: On the yoga mat sit up straight with your legs out stretched together in the front. The toes of the feet should be pointing towards the ceiling.
Whilst inhaling, stretch the arms up towards the ceiling.
Exhale and now bend down at the waist with the arms still outstretched. Try to catch hold of the toes with the outstretched hands and to touch the chest to the thighs or knees.
Release the asana while inhaling. Be careful while stretching. Don't overdo it or you might hurt yourself.
DHANURASANA (The Bow)
This pose raises both halves of the body at once. Like an archer strings a bow, you use your hands and arms to pull your trunk and legs up together to form a curve. This tones your back muscles and maintains the elasticity of the spine, improving posture and vitality. Balancing the weight of the body on your abdomen keeps the digestive system healthy and reduces abdominal fat as obesity is a major reason for diabetes.
TECHNIQUE:
Lie down on your front, head down.
Inhale and bend your knees up, then reach back with your hands and clasp hold of your ankles.
Exhale.
As you inhale, raise your head and chest and simultaneously pull your ankles up, lifting your knees and thighs off the floor. Arch backward and look up.
Take three deep breaths in this pose, then exhale and release it.
ARDHA MATSYENDRASANA
(The Half Spinal Twist) This asana helps rotate the spine. Most asanas bend the spinal column either back ward or forward, but to become truly flexible, it must be twisted laterally as well. The move ment tones the spinal nerves and liga ments, and improves digestion. This is a particularly healing asana, as it gently massages the liver and kid neys whilst also ensuring against backache and pain in the hips.
Function of the pancreas is stimulated and one can also concentrate better.
TECHNIQUE:
Kneel down with your legs together, resting on your heels.
Then sit to the right of your feet.
Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in, close to your buttocks. Keep the spine erect.
Stretch your arms out to the sides at shoulder level and twist around to your left.
Now, bring the right arm down on the outside of the left knee and hold the left foot in the right hand, placing your left hand on the floor behind you.
Exhaling, twist as far as possible to the left. Look over the left shoulder and hold for thirty seconds.
Repeat the sequence twisting to the right.
BREATHING TECHNIQUES PRANAYAM THAT HELP
Kapalabhati (those with high blood pressure and cardiac ailments should avoid Kapalabhati).
Anulom Vilom (this is a alternate nostril breathing technique and is a pre-preparatory method before commencing the actual pranayam).
HALASANA (The Plough)
This pose gives flexibility to the spine and neck, nourishes the spinal nerves, and strengthens the back, shoulder, and arm muscles while releasing tension from these spots. By compressing the abdomen, it also massages the pancreas. It promotes healthy thyroid and prostate gland function. It also improves circulation in your body, particularly in the arms and legs, where diabetic patients most commonly encounter problems.
TECHNIQUE:
Lying down on your back, with your legs together and your palms down by your sides, inhale and raise your legs up. Exhale, then inhale and bring your hips up off the floor.
Support your back with your hands, keeping your elbows as close to one another as possible. Then, without bending your knees, exhale and bring your legs down behind your head. If you cannot yet touch the floor with your feet, remain breath ing deeply in this position.
If your feet comfortably reach the floor, keep your toes curled under and push your torso up. Stretch your arms out behind your back with the hands flat on the floor. Breathe slowly and deeply and stay in the pose for a minute.
MAKARASANA (The Sphinx)
In this asana, the head and upper back arch gracefully up, pressing the abdomen to the floor. The upper spine receives a powerful backward stretch and works the lower back.The surrounding musculature is strengthened and the abdominal organs are toned up and massaged. This movement stimulates kidney function, activates the bladder and digestive system and counters diabetes.
HOW MEDITATION HELPS
Adds yoga expert Sunaina Rekhi, “Yogic exercises with all their muscular movements absorb the excess glucose in the blood, thereby reducing blood sugar levels. Certain asanas help the pancreas and liver function effectively. This regulates blood sugar levels and assists in insulin secretion.A complete yoga practise, with its controlled breathing, backbends and forward bends, invigorating and calming poses, is a balanced exercise regime to counter diabetes. Yoga is a means of balancing and harmonising the mind and body . This is achieved through performing various asanas and meditation. Stress is one of the major reasons for diabetes.Regular practise of yoga and meditation helps reduce stress. This, in turn, reduces the amount of glucagon and improves the action of insulin.According to studies, yoga is successful because of the balance it creates in the nervous and endocrine systems, which directly influences all the other systems and organs of the body . Sitting in the Siddhasana (accomplished pose) for meditation directs the energy from the lower psychic centres upward through the spine, stimulating the brain and the entire nervous system. The posture that you need to sit in for meditation itself, redirects blood circulation to the lower spine and abdomen, toning the lumbar region of the spine, the pelvis and the abdominal organs, thereby stimulating the pancreas, helping diabetic patients.“
DIFFERENT YOGA ASANAS THAT HELP DIABETICS
PASCHIMOTTASANA
Has an impact on the spine and internal abdominal organs.
TECHNIQUE: On the yoga mat sit up straight with your legs out stretched together in the front. The toes of the feet should be pointing towards the ceiling.
Whilst inhaling, stretch the arms up towards the ceiling.
Exhale and now bend down at the waist with the arms still outstretched. Try to catch hold of the toes with the outstretched hands and to touch the chest to the thighs or knees.
Release the asana while inhaling. Be careful while stretching. Don't overdo it or you might hurt yourself.
DHANURASANA (The Bow)
This pose raises both halves of the body at once. Like an archer strings a bow, you use your hands and arms to pull your trunk and legs up together to form a curve. This tones your back muscles and maintains the elasticity of the spine, improving posture and vitality. Balancing the weight of the body on your abdomen keeps the digestive system healthy and reduces abdominal fat as obesity is a major reason for diabetes.
TECHNIQUE:
Lie down on your front, head down.
Inhale and bend your knees up, then reach back with your hands and clasp hold of your ankles.
Exhale.
As you inhale, raise your head and chest and simultaneously pull your ankles up, lifting your knees and thighs off the floor. Arch backward and look up.
Take three deep breaths in this pose, then exhale and release it.
ARDHA MATSYENDRASANA
(The Half Spinal Twist) This asana helps rotate the spine. Most asanas bend the spinal column either back ward or forward, but to become truly flexible, it must be twisted laterally as well. The move ment tones the spinal nerves and liga ments, and improves digestion. This is a particularly healing asana, as it gently massages the liver and kid neys whilst also ensuring against backache and pain in the hips.
Function of the pancreas is stimulated and one can also concentrate better.
TECHNIQUE:
Kneel down with your legs together, resting on your heels.
Then sit to the right of your feet.
Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in, close to your buttocks. Keep the spine erect.
Stretch your arms out to the sides at shoulder level and twist around to your left.
Now, bring the right arm down on the outside of the left knee and hold the left foot in the right hand, placing your left hand on the floor behind you.
Exhaling, twist as far as possible to the left. Look over the left shoulder and hold for thirty seconds.
Repeat the sequence twisting to the right.
BREATHING TECHNIQUES PRANAYAM THAT HELP
Kapalabhati (those with high blood pressure and cardiac ailments should avoid Kapalabhati).
Anulom Vilom (this is a alternate nostril breathing technique and is a pre-preparatory method before commencing the actual pranayam).
HALASANA (The Plough)
This pose gives flexibility to the spine and neck, nourishes the spinal nerves, and strengthens the back, shoulder, and arm muscles while releasing tension from these spots. By compressing the abdomen, it also massages the pancreas. It promotes healthy thyroid and prostate gland function. It also improves circulation in your body, particularly in the arms and legs, where diabetic patients most commonly encounter problems.
TECHNIQUE:
Lying down on your back, with your legs together and your palms down by your sides, inhale and raise your legs up. Exhale, then inhale and bring your hips up off the floor.
Support your back with your hands, keeping your elbows as close to one another as possible. Then, without bending your knees, exhale and bring your legs down behind your head. If you cannot yet touch the floor with your feet, remain breath ing deeply in this position.
If your feet comfortably reach the floor, keep your toes curled under and push your torso up. Stretch your arms out behind your back with the hands flat on the floor. Breathe slowly and deeply and stay in the pose for a minute.
MAKARASANA (The Sphinx)
In this asana, the head and upper back arch gracefully up, pressing the abdomen to the floor. The upper spine receives a powerful backward stretch and works the lower back.The surrounding musculature is strengthened and the abdominal organs are toned up and massaged. This movement stimulates kidney function, activates the bladder and digestive system and counters diabetes.
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