Diabetes is a common endocrine and metabolic disorder, in which the body cannot metabolise carbohydrates, fats, and proteins because of the lack of, or ineffective use of, the hormone insulin. Lately, the number of diabetics have been steadily increasing, and can now be found in people of all age groups.
While medication and dietary changes can help keep it under control, regular yoga too can help keep sugar levels in check. Besides relaxing the body and mind, certain asanas can help lower blood pressure and sugar levels while improving circulation. Regular practice can also help reduce the risk of other complications related to diabetes, such as heart disease.
While one can do these easy poses at home, it is important for beginners to do it under expert supervision.
Sarvangasana
It helps control blood sugar, metabolise sugar and improves the function of the pancreas
1Lie on your back, stretch your legs out and keep your arms alongside your body with palms facing down.
2Bend your knees and bring your heels close to your hips.
3Upon exhalation, compress your arms into the floor. Lift your legs in the air pushing them over your head, placing your thighs over your upper body.
4Place your hand under your lower back as support and lift your back away from the ground.
5Raise your pelvic bone over your shoulders and keep your torso perpendicular to the floor.
6Inhale; straighten your legs towards the ceiling bringing your body into a straight line from the crown of the head to the toes of the feet.
7Soften the gaze and look towards the chest.
Pawanmuktasana
This is effective for muscular ailments, removes indigestion and builds a powerful abdomen
1Lie flat on your back, ensuring that your feet are together, and your arms placed beside your body
2Take a deep breath. As you exhale, bring your knees towards your chest, and press your thighs on your abdomen. Clasp your hands around your legs as if you are hugging your knees.
3Hold the asana for a few minutes, while you breathe normally. Every time you exhale, make sure you tighten the grip of the hands-on the knee and increase the pressure on your chest. Every time you inhale, ensure that you loosen the grip.
4Exhale and release the pose after you rock and roll from side to side about three to five times, and then relax.
Mandukasana
Improves blood circulation, insulin production and helps control diabetes in those who are already suffering from it
1Assume Vajrasana. Keeping your thumbs inside, make a fist, and while exhaling, place the fist on your naval and gently press while bending forward.
2Inhale and hold the pose while looking forward, and ensure that your chest touches your thighs.
3Stay in the pose for 30-60 seconds while breathing slowly.
4Release and repeat the same for three-five times.
Dhanurasana
It stimulates the pancreas and the organ’s functioning, helping in the correct production of glucagon and insulin that controls the blood sugar levels
1Lie on your stomach with your feet and hip apart and your arms on either side of the body.
2Now folding your knees, try to hold your ankles with your hands.
3Breathing in, lift your chest off the ground and pull your legs up.
4Look straight ahead with a smile on your face.
5Keep the pose stable while paying attention to your breath. Your body is now curved and taut as a bow.
6Continue to take deep breaths as you relax in this pose. But bend only as far as your body permits you to. Do not overdo the stretch.
7After 15 -20 seconds, as you exhale gently, release your ankles and chest to the ground, and then relax.
— The writer is a certified yoga instructor based out of Delhi
