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Yoga and Diabetes

Yoga can annihilate diabetic symptoms. For people at the advanced stage, the practice can give greater comfort. Improves their physical function.

I was amazed to know that yoga for diabetes actually works!! Yes, Early I used to think diabetes is a hereditary disorder. Seen in age-old group only. One day I met Laikangila, a small two years old girl. She came with her mom, to take admission in my play school. Suddenly, she got fainted. We all became tensed over the situation. But her mom was standing still, expressionless. I asked the lady about her reaction. Then I heard, something strange. Entirely new for me. The girl is suffering from diabetes. What a worst fate. She is just 2 years…. Laikangila has to carry this, all through her life. Even, my colleagues told me to cancel her admission. We can’t look after such a diseased child with other students. But my mind was not allowing me to do this. I totally ignored the complaints of my merciless staffs and gave her admission. Thereafter, I took the in-charge of Laikangila.


Last weak, we organized a yoga camp for our toddlers. Through this, I got some useful exercises for diabetes. The next day onwards we began practicing those poses. Now I think our little angel Laikangila, is more active than before. All thanks to our preserved knowledge “yoga”.

yoga for diabetes

Contents

  • Diabetes.
  • Symptoms.
  • Statistics of diabetes.
  • Benefits of yoga for diabetes.
  • Relation of stress with diabetes.
  • Things to notice before workouts.

Different Yoga Poses Namely

  • Forward bend pose
  • Bow pose
  • Grasshopper pose
  • Triangle pose
  • Frog pose
  • Big Toe pose
  • Cobra pose
  • Peacock pose
  • Shoulder Stand
  • Reclining adamant pose
  • Yogic symbol pose
  • Plough pose
  • Conclusion

Know More On Diabetes

Diabetes is pronounced as Diabetes mellitus (In scientific terms). This is a long term condition. Which develops due to insufficient insulin production by the body.

The Disease Is Classified Into Three Types

  • Type 1: Affects around 10% of population. Makes the body unable to produce insulin.
  • Type 2: Affects around 90% of population. Suffered by most of them, throughout the world. Resulting in lack of insulin production.

Gestational diabetes: Mostly seen in women during pregnancy.

What Are The Symptoms Of Diabetes

  • Nausea
  • Fatigue
  • Blurred vision
  • Skin infections
  • Frequent urination
  • Extreme hunger and thirst.

Statistics Of Diabetes

Diabetes is equally seen in both men and women. But the prevalence is more in men compared to women. According to a survey published by American Diabetes Association journal. More than 29.1 million people suffer from diabetes. The level may rise by 4.4% in the coming years.

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How Yoga Is Valuable For Diabetes?

Yoga can annihilate diabetic symptoms. For people at the advanced stage, the practice can give greater comfort. Improves their physical function. These exercises results in abdominal contractions. Which stimulates the pancreatic cells to produce more insulin. Reduces blood sugar levels. The meditation exercises included in this segment allows the proper functioning of endocrine glands. Besides this, one can get relief from the daily stresses accumulated in our body.

Can Stress Lead To Diabetes?

All our work stress and everything. Which we experience in our day-to-day life causes high blood pressure and high cholesterol. This may lead to overeating, making one obese. All these signs of stress play key roles in the development of diabetes.

Certain Guidelines To Ponder Before Practicing These Steps

  • Patients suffering from high blood pressure must consult their physician before starting this yoga.
  • Practice these asanas before meals. But after taking glucose liquids.
  • You can have these workouts either in morning or evening around 45-60 minutes.
  • Beginners may start with simple asanas.

So, What Are You Waiting For… Lets Begin Guys!!

Here is a list of exercises. I recommend you to practice only those poses which you feel comfortable.

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Yoga For Diabetes

Paschimotasana

The asana is also called as sitting forward bend. The pose should be done in sitting mode.

Benefits

  • Relieves stress
  • Removes anger and anxiety.
  • Lowers fat deposition in the abdomen.
  • Increases flexibility.
  • Reduces menstrual cramps.
  • Perfect for constipation and digestive disorders.
  • Increases height.

Steps

  • Sit on the ground. Keep your legs stretched out in front of you.
  • Now, slowly bend forward.
  • Bring your forehead to your knees while doing this.
  • Then, touch the toes with your hands.
  • Remain in this pose for a few breaths.
  • Inhale and return back to the normal position.
  • Continue the above steps for 2-3 times.

Caution

  • Avoid during pregnancy.
  • Patients with asthma, backaches and ulcer diseases must not practice.

Bow pose (Dhanurasana)

Benefits of Dhanurasana yoga for diabetes

  • Enhances the functioning of pancreas.
  • Increases blood circulation.
  • Good for back muscles.
  • Stress reliever.
  • Reduces menstrual cramps.
  • Cures respiratory disorders.
  • Stimulates reproductive structures.
  • Cure obesity and digestive problems.

Steps

  • Lay flat with your belly. Keeping your chin on the ground.
  • Maintain 6-inches distance between your feet.
  • In this step, lift your legs to bring your heels towards the buttocks.
  • Bring both your hands backwards and hold your ankles.
  • Breathe deeply, raise your head, chest and thighs at the same time.
  • Ensure, your arms and elbows are in straight line.
  • Exhale and return to the normal position.
  • Repeat the above steps.

Caution

  • Pregnant ladies must avoid doing this pose.
  • Not for patients suffering from back pain, headache, migraine and high blood pressure.

Grasshopper pose (Shalabhasana)

Benefits of Shalabahsana yoga for diabetes

  • Opens the groin.
  • Develops concentration.
  • Good for digestive system.
  • Strengthens the wrists and quads.

Steps

  • Lay on the floor with your belly. Keep both the feet together.
  • Place your hands by your side with palms pointing downwards.
  • Raise your chin and chest off the floor. Look forward.
  • Slowly lift both your legs up from the floor.
  • Remember while doing this, your knees should not bend. Toes should point outwards.
  • Maintain your breathe normal.
  • Stay in this pose for few seconds.
  • Then release and repeat again.

Caution

  • Avoid in case of pregnancy
  • Not recommended for people with headache, migraine.

Triangle pose (Trikonasana)

Benefits of Trikonasana yoga for diabetes

  • Relives anxiety.
  • Cures backache, infertility, neck pain.
  • Increases digestion.
  • Stretches the areas like hips, hamstrings, groins, chest and shoulders.
  • Burns fat. Thus lowers obesity.

Steps

  • Stand straight keeping your feet apart.
  • Raise your arms to the height of the shoulder.
  • Now, exhale and bend to your right side.
  • Touch the toes of the right leg with your right hand.
  • Repeat the same on your left side.

Caution

  • Don’t perform if you are suffering from severe back pain.
  • Not for persons with migraine, high blood pressure, back injuries.

Frog pose (Mandukasana)

Benefits of Mandukasana yoga for diabetes

  • Lowers strain on the knees.
  • Aids digestion.
  • Strengthens the lower back.
  • Opens hip joints.

Steps

  • Sit in diamond pose.
  • In this step, close both your palms in a fist.
  • Exhale and press the abdomen with both your fists.
  • Then bend forward.
  • Stay in this pose for 30 seconds.
  • Inhale and return to the normal form.
  • Repeat the same steps.

Caution

  • Not for persons with inguinal hernia.
  • Persons with knee and hip pain must perform this under expert supervision.

Big Toe pose (Padangusthasana)

Benefits of Padangusthasana yoga for diabetes

  • Strengthens your knees.
  • Treatment for high blood pressure.
  • Makes the spine stronger.
  • Relief for insomnia and headaches.
  • Rejuvenates tired muscles.
  • Eliminates gas troubles.

Steps

  • Stand upright, your feet should be 6 inches apart.
  • Make sure, knees should not be bend.
  • Making your spine erect, bend forward to hold your toes with the fingers.
  • At this time, your forehead should be close to your knees.
  • Mount up with a deep inhale. Keep both your hands over the head maintaining elbows straight.
  • Stretch yourself in this posture.
  • Then exhale and bend forward to touch the toes.
  • Again rise up while inhaling.
  • Continue this process (inhalation and exhalation) for 5-10 times.

Caution

  • Stop the practice immediately in case of discomfort.
  • Not recommended in case of weak ankles and neck injuries.

Cobra pose (Bhujangasana)

Benefits of Bhujangasana yoga for diabetes

  • Increases blood flow.
  • Lowers fatigue.
  • Helpful for respiratory disorders.
  • Expands the chest.
  • Enhances flexibility.

Steps

  • Lay flat on your belly making feet together. Toes should point out.
  • Keep your hands by the side with palms facing downwards.
  • By pressing your palms raise up your torso off the ground.
  • Lengthen the arms at the maximum level and stretch your torso.
  • Look in the upward direction.
  • Stay in this pose for a few breaths.
  • Exhale and come back to the normal position.

Caution

  • Avoid during pregnancy.
  • Don’t practice if you have undergone any surgeries.

Peacock pose (Mayurasana)

This pose can be a bit difficult for beginners. But practicing regularly will make you perfect.

Benefits of Mayurasana yoga for diabetes

  • Tones abdomen.
  • Reduces acidity.
  • Fights the problem of emotional overeating.
  • Strengthens wrists and elbows.
  • Boosts sexual activity.
  • Improves leg muscles.
  • Calms your mind and body.

Steps

  • Lay flat on your stomach.
  • Next, bend your elbows. Keep both your hands on either side of the chest.
  • Press your palms. Raise your entire body keeping it parallel to the floor.
  • Hold this pose for a few seconds.
  • Return to the normal form.

Caution

  • Avoid in case of wrist injury.
  • Don’t practice in pregnancy.
  • Not good for people with brain tumor, intestinal problems, ear-nose infections.

Shoulder Stand (Sarvangasana)

This is one of the best asana for diabetes.

Benefits of Sarvangasana yoga for diabetes

  • Promotes stronger immune system.
  • Improves digestion.
  • Relief from cold.
  • Strengthens upper body.
  • Good for nervous system.

Steps

  • In step 1, Lay flat with your back on the ground.
  • Breathe and relax normally.
  • Next, bring your legs up at a right angle. Then gently lift raise your torso off the ground supporting on the shoulder blade and elbows.
  • Remember you have to exhale before lifting the legs.
  • On attaining this posture, look towards the chest.
  • Breathe in a normal way.

Caution

  • Avoid during menstruation.
  • Avoid in case of blood pressure.

Reclining adamant pose (Supta Vajrasana)

Benefits of Supta Vajrasana yoga for diabetes

  • Improves the function of pancreas, kidneys and liver.
  • Blood circulation to the knees, back and thighs is improved.
  • Enhances lung capacity.
  • Keeps the pelvic organs in better health.

Steps

  • Begin by sitting in Vajrasana.
  • Place your hands on the ground, palms facing outwards.
  • Gently bend backwards till the waist, back and head touches the floor.
  • Don’t allow your knees to bend.
  • Relax in this posture.
  • Come to the normal position.
  • When releasing hold your ankles and sit up.

Caution

Not for people with hip, knee and shoulder injuries.

Yogic symbol pose (Yoga Mudrasana)

Benefits of Mudrasana yoga for diabetes

  • Effective for diabetes.
  • Enhances blood circulation.
  • Improves digestion.

Steps

  • Begin in padmasana.
  • Let your body relax through breathing normally.
  • Slowly bring both the hands at the backside and join them (holding the wrist of one hand with the other).
  • Inhale deeply.
  • Maintain your hands interlocked behind you. Exhale and bend forward.
  • Make your forehead touch the ground as much as possible.
  • Breathe normally and relax.
  • Stay for a long period in this pose, as much as possible.
  • Inhale and return to the original form.
  • Repeat the above procedures.

Caution

  • Avoid in case of pregnancy and menstruation.
  • Not for patients with high blood pressure.

Plough pose (Halasana)

Benefits

  • Normalizes your blood glucose level.
  • Lowers stress.
  • Treats the symptoms of menopause.
  • Beneficial for reproductive organs.
  • Increases flexibility.
  • Great for weight loss.
  • Improves digestion.

Steps

  • Lay flat on your back keeping arms by the sides, palms facing the floor.
  • Now lift your legs up over your head.
  • Try to stretch as much as possible.
  • Compress your chin into the pit of your throat.
  • Keep your hands on the backside.
  • Touch the floor with your toes.
  • Maintain the pose as much long as possible.
  • Breathe normally.
  • Return to the normal state.

Caution

  • Patients with hernia, sciatica, high blood pressure must avoid this.
  • Not for pregnant women.

Conclusion

Inability of our pancreatic cells to produce insulin results in diabetes. Managing this life threatening disease is a art. Which one has to learn all by himself. Workout this amazing exercises from today itself!!!

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Annie B. Kay R.D. (Author), Lisa B. Nelson M.D. (Author), Sat Bir S. Khalsa
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Yoga and Diabetes
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