YOGASANAS FOR DIABETES

OVERVIEW:-

Yoga is an additional treatment for those living with diabetes type-2. It is beneficial in improving all the health issue and promote physical and mental health. 

• It helps in maintain suger level   if you practice yoga for long enough. It will also decrease the risk of complications related to diabetes. Yoga  gives the best results in health issue.
• Do best yoga for diabetes to keep your blood sugar levels in control.
• Many people with diabetes are now turning to practice yoga to keep their blood sugar levels in control. Yoga is an ancient  practice that helps in improving digestion reduces stress, lowers blood pressure. 

 The best yoga asanas for diabetes cure are:-

1.) Dhanurasana (Bow Pose):-

This pose helps in strengthening and regulates the pancreas.It targets strengthening the abdomen muscles, improve digestion, prevents stomach cramps. Process:-

• Lie down on stomach and keep  feet slightly apart. Place  arms on the sides of  body.
• Bend your knees and hold your ankle.
• Lift  chest from the ground while taking a deep breath. Simultaneously, pull  legs up and back. Feel the stretch on your arms and thighs.
• Look straight ahead with a smile on  face. Hold the pose for at least 15 seconds.

2. Balasana (Child pose):-

It  relax the back and spine and it is very helpful for good sleep. It helps in relieving stress, fatigue, and back and neck pain. It  helps in increasing the production of insulin-producing beta cells.

Process:-

• Lie in the kneeling position and ensure that  knees are wide apart in the same width as  hips.
• Move a bit backward and try to touch  heels with  hips.
• Stretch  arms forward and feel the pressure on  back.
• Stay in this pose for about 5 minutes. Now, relax and lift  back .

3. Bhujangasana (Upward facing dog pose):-

 In this pose Spinal extensors, triceps brachii, and quadriceps muscles work together .As a result, it increases the strength of muscles. It help toreduces blood sugar levels

Process:-

• Lie on  stomach and keep legs straight.
• Keep  forearms perpendicular to the floor. Take  arms on the floor adjacent to the last ribcage.
• Press  arms to lift  body.
• Do not hold body on your feet. Instead, create pressure on your feet and firm  hip muscles.
• Look straight or slightly upward. Breathe normally and hold this position for at least 15 seconds . 

4. Corpse pose (Shavasana):-

It is the ultimate resting pose.  The corpse pose not only relax body but also calms down  mind.  

Process:-

• Lie down straight on back and close  eyes
• Relax  mind and body. 
• Do not think anything. Release the stress and relax completely.
• Breathe as normal without holding  breaths.
• Hold this position for 15-20 minutes.

5. ) Legs up the wall (Viparita Karani):-

Legs up the wall yoga pose activate internal organs like the pancreas. Therefore, this pose makes a significant effect in controlling diabetes. This pose helps in controlling blood pressure and lowering  blood sugar levels. 

Process:-

• Lie down along the side of the wall. Use a wrapped towel under  head for support.
• lie legs up the wall while making an angle of 90 degrees with the wall.
• Relax  head, neck, chin, and throat.
• Stretch arms 
• Remain in this pose for 5-10 minutes or more. After that slide legs slowly towards the ground.

OTHER EFFECTIVE YOGAS FOR DIABETES:-

1. SURYA NAMSKAR:- It is a sequence of powerful yoga poses that makes a positive impact on  mind and body. 

• Practicing Surya Namaskar early in the morning when you are an empty stomach. It contains two parts and, each of the parts has twelve poses.
• It is a holistic way to devlop better health. It promotes better cardiovascular health, activate the nervous system,  helps in weight management, and improves physical and mental health.

2. KAPALBHATI FOR DIABETES:- Pranayama series of breathing exercises. Kapalbhati Pranayama is a breathing exercise that helps in improving the activity of the pancreas. 

• It promotes the secretion of insulin in body to maintain blood glucose levels. Sit in a comfertable position to do kapalbhati pranayama for diabetes.
• Place  hands on  knee cap. Take a deep breath through nostrils and fill  belly with air.  Exhale by pushing the abdominal wall towards the spine

BENEFITS OF YOGA IN DIABETES:-

It is a god way to improve health and building strength. It also helps in improving physical and mental well-being through:-

Keeping stress levels low:- Stress is one of the contributing factors that cause an imbalance in blood sugar levels. Stress results in hypertension, increased risk of cardiovascular diseases  and controll inuslin resistance. Therefore it helps in controlling diabetes.

Protecting cardiac health: –Yoga helps to reduce the risk factor of heart problems such as cholesterol level, body mass index, and blood pressure.On regular practicing yoga, there is a decrease in change in blood vessels responcible for heart rate.  

Preventing the risk of diabetic neuropathy: –Neuropathy is the damage of one or more nerves. It is one of the most common complications of diabetes. Yoga helps in improving nerve conduction. It stimulate metabolism, hormone levels, and glucose levels and nourish the nerve health.

Boosting strength and balance:- Many  poses improve the strength, balance, and flexibility of body. Body strength and balance reduce liver fat. It also improves blood sugar levels in people with obesity and diabetes type-2.