Diabetes or sugar problem is a serious and deadly disease, which is only next to cancer and AIDS, when it comes to the fatality. Today, even with the advancement of medical sciences, there has not been a proper and accurate treatment or medicine available to cure the condition. However, with some precautions and proper care, this condition can be controlled easily and comfortably. It is a disease normally caused due to impaired glucose tolerance of the body, wherein the functioning of insulin is affected. However, there are certain asanas or yoga exercises, which would increase the effective functioning of kidneys by activating and maintaining energy channels in the body. Here is a description of the most effective yoga asanas, which would help in controlling and preventing diabetes.
Surya namaskar
With folded palms in front of your chest, stand with your feet together and exhale, then raise your arms together above your head and inhale. Bend forward, touch your feet with your palms, and exhale. Place one leg backward and raise your head upwards and inhale, join both feet together and move your hips upward while your palms still on ground and exhale. Then lower your chest and knees and hold breath. Move your waist downwards and your upper body upwards and inhale, then again move your hips upwards and exhale. Reverse the posture backwards and finish with your folded palms placed in front of your chest.
Surya namaskar is an amazing exercise which not only helps diabetes patients cope with the sugar level in the blood but also helps in preventing and curing other diseases such as asthma, backache, low blood pressure, bronchitis, constipation, obesity to name a few. As a precautionary measure, people with hernia and pain around lower spinal column should not practice this asana. One should perform the asana at least three times in a day.
Padahastasana
Stand erect with your feet together and bend forward without bending the knees. Put the hands on either side of the legs with palms touching the ground. Now move your head closer to leg so that the forehead touches the leg.
Padahastasana removes shoulder and back pains, reduces fat and trims waist, and makes the spine flexible. Apart from curing and preventing diabetes, it also helps in coping with obesity, gastric problems, and constipation.
You should start with 1-2 repeats initially and increase the number gradually. People suffering from acute backache problem should restrain themselves from this asana; however, they can perform this after these diseases are cured by medication or other yoga exercises.
Bhujangasana
Lie down on your stomach keeping your legs together. Place both the hands on the ground and shoulder-width apart on either sides of the chest. Slowly lift the portion of your body above navel, balancing on both the hands and turn your head upwards.
Bhujangasana helps in reducing fat and trimming waist, strengthens abdomen muscles and improves digestive system. It not only helps in improving diabetic conditions but also helps in coping with other diseases as such as backache, bronchitis, arthritis, constipation, insomnia, and menstrual disorder.
Repeat this asana two times to reap the maximum benefits. People suffering from acute lower back pain should avoid this exercise.
Matsyasana
Slowing move your trunk backwards until your head rests on the ground. Keeping your hands on either sides of your body, lift your trunk arching the spine so that the entire body is balanced on head and hips. Hold your right toe with right hand and left toe with left hand. Stay in this position for a comfortable duration.
Matsyasana nourishes eyes, reduces eyestrains, and improves eyesight and back pain. It also expands chests and lungs, which eventually helps in curing respiratory problems. It improves skin glow and enhances beauty. Besides curing diabetes, it also helps in curing diseases like asthma, bronchitis, digestive problems, skin diseases, and depression.
People suffering from pain around the lower part of spinal cord should avoid practicing this asana. For starters, perform this exercise only one time a day but as one gets more familiar with it, one can increase the repeat as per the comfort level.
Mayurasana
Keeping the knees shoulder-width apart, sit on your toes, join your elbows, and adjust the elbows beneath the navel. Place palms on the ground and fingers pointing away from body towards left and right sides. Lift your knees and legs and balance the body weight on elbows. Now stretch your legs with pointed toes and stay in this position for a comfortable duration.
Mayurasana eliminates all the digestive system related problems and tones abdominal organs, especially liver and pancreas, and cures diabetes. It improves eyesight and strengthens arms.
Since this a very complex exercise, one should only do it 1-2 times in the beginning and later increase the frequency. As a precautionary measure, people suffering from high blood pressure and hernia should avoid performing this exercise. However, you can practice Mayurasana only after these diseases are cured though medication or by practicing other yoga asanas.
Pranayamasana
Sit down cross-legged on the floor. Close your eyes and raise your right hand. Place the elbow of your right hand on the palm of your left hand. Hold the breath, then close your right nostril with your right thumb, and slowly inhale deeply through your left nostril. Close both the nostrils and hold your breath as long as you can. Open your right nostril and exhale. Close both your nostrils again. Open your right nostril and inhale long and deep. Close both the nostril, and hold and open your left nostril and exhale.
Pranayamasana is the most vital and integral of any yoga regime. Apart from curing and preventing diabetes, it also calms your mind. The deep breathing cleanses your system and brings you health and vitality by regularizing vital life forces in your body.
This asana should be performed for a minimum of 5 minutes to gain the benefits. Since it is simple and very effective, literally anyone can perform this asana.
Shalabhasana
Lie down on your stomach, placing both your hands under the corresponding thighs. Keeping the feet together, lift your legs and trunk together to the extended position and stay in this position for a comfortable duration.
Shalabhasana broadens chests, makes waist flexible, strengthens abdomen muscles, and improves digestive system. It also helps in reducing fat around waist, hips, and thighs. It cures diabetes and menstrual disorder.
People who are prone to severe back pain should avoid this exercise. For a beginner, it should be performed 2-3 times a day. However, you can pace up the repeats once you get used to the asana.
Matsyendrasana
Lie down on your stomach, placing both your hands under the corresponding thighs. Keep the feet together, and lift your legs and trunk together to the extended position. Stay in this position for a comfortable duration.
Shalabhasana broadens chests, makes waist flexible, strengthens abdomen muscles, and improves digestive system. It also helps in reducing fat around waist, hips, and thighs. It cures diabetes and menstrual disorder.
People who are prone to severe back pain should avoid this exercise. For a beginner, it should be performed 2-3 times a day. However, you can pace up the repeats once you get used to the asana.
Supt pavan muktasana
Lie down on your back keeping your legs straight. Bend the right leg at the knee and move it on top of the chest. Tightly coil hands around the bent right leg and raise your head above the floor bringing it closer to the right knee. Repeat the same for the left side.
Improve blood circulation in legs and helps in curing joint pains, strengthens legs, and hips. It cures diabetes, digestive problems, acidity, gastric problems, and high blood pressure. It also improves digestive system and helps in reducing back pain.
One should repeat it at least two times to get the maximum of this yoga asana. Those suffering from acute lower spinal pain should avoid this asana.
Sarvangasana
Lie down on your back and place your hands on either sides aligned with the legs with palms touching the ground. Without bending the legs, move the body beyond the head until the toes touch the floor. Stay in the position for a comfortable duration while breathing normally.
Sarvangasana helps in reducing excess weight, strengthens knees, legs, waist, neck, and shoulders. It improves blood circulation, cures skin diseases, and removes bad odors from body. Diabetes and diseases like digestive problems, acidity, eyesight problems, and insomnia and piles problems are some of the areas where the asana is quite effective.
People who are prone to severe back pain should avoid this exercise. For a beginner, one should try to practice this exercise 4-5 times and then gradually increase keeping the comfort level in mind.
Paschimottanasana
Sit down on the floor stretching the legs forward. Keep the feet together and hold the toes with your hands without bending the knees. Move the torso forward so that the head is touching the legs and stay in this position for a comfortable duration. With regular practice, one can interlock fingers around soles too.
Paschimottanasana improves concentration, strengthens abdomen muscles, and improves digestive system. It strengthens the entire spine and removes back pain. It cures diabetes, acidity, and menstrual disorder.
People suffering from sciatica pain and pain around lower spinal column should not practice this asana. Like other asanas, one should start performing this exercise 1-2 times in the beginning.