Diabetes can afflict anyone, irrespective of age, place or genetic history. However, it can be controlled with awareness and care. Healthy eating and regular exercise, including daily practice of yoga, are key factors to control diabetes.
How Does Yoga Help Combat Diabetes?
Like most lifestyle diseases, stress is one of the major causes of diabetes. It increases the amount of the hormone called glucagon, which is responsible for increasing the level of blood glucose in the body. Consistent practice of yoga asanas helps to reduce stress on the mind and body, which in turn reduces the amount of glucagon. In addition to this, the twisting and stretching in many yoga asanas massages the pancreas, stimulating insulin production and thereby reducing blood sugar levels in the body. Here are some techniques that can help control diabetes and benefit people who are at high risk from developing the condition.
Asanas Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
- Sit in Dandasana.
- Inhale and bend your right leg from the knee. On exhalation place your right foot on your left inner thigh. Make sure your right knee is touching the floor.
- Inhale and raise your arms straight above your head.
- Exhale and bend your torso towards the front.
- While holding the toe of the left foot with your left hand, inhale and twist your torso upwards, raising your right hand into the air and opening the chest. Exhale and reach over the head and towards your left foot with your right hand.
- Look straight in front and hold the position for 6-8 breaths.
- To release this pose, perform the aforementioned steps in the reverse order, i.e. – inhale and bring your right hand into the air, exhale, twist your torso and drop both hands towards the feet, inhale and raise your arms and trunk upwards, exhale, release your arms and legs and come back to Dandasana.
- Repeat this pose on the other side.
Makarasana (Crocodile Pose)
- Lie down on your stomach with your forehead on the ground and hands by your sides.
- Separate your feet to shoulder-width apart with your toes pointing outwards.
- Inhale, raise the head and chest, and place your elbows on the ground in front of you.
- Exhale, resting your chin on your hands and with your palms against your cheeks.
- Hold this position for 6-8 breaths.
- On the last exhalation, release the pose by gently lowering the chest and forehead back to the ground.
Shalabhasana (Locust Pose)
- Lie on your stomach with your forehead on the ground.
- Extend your hands straight out in front of you.
- Inhale and lift your arms, head, chest and legs off the floor so that only the stomach is touching the ground (like making the shape of a boat with your body).
- Hold this position for 6-8 breaths.
- Exhale and release the pose, so that the body is again stretched out on the ground.
- Repeat this for 3 rounds.
Varuna Mudra
In addition to the above-mentioned yoga asanas, Varuna Mudra also helps to control blood sugar levels. To form this mudra, first extend all the fingers and place the tip of your little finger against the tip of the thumb. Gently press the thumb and fingertip together; the other three fingers can touch one another. This mudra can be performed with both hands for 10-15 minutes.
The following lifestyle tips will also help to control diabetes:
- Regular meditation practice acts as an excellent stress- buster for the mind and body.
- Move towards a healthier weight to control blood sugar levels. Lose the extra weight through daily exercise and by managing the amount of carbohydrates consumed every day.
- Monitor and keep your blood pressure and cholesterol levels in check. If you have diabetes or your sugar levels are on the border-line, check your blood sugar daily and make sure to consult your doctor on a regular basis.
- Take prescribed medication regularly and do not skip any dosage unless otherwise instructed by your doctor.
-Dr Suprina Sheth, Registered Yoga Teacher with Yoga Alliance
