Role of pranayama and yogic asanas in the fight against diabetes.
The word ‘yoga’ evolved from the word ‘yuj’ which means ‘to unite’. This is the union between the individual self and the beneficent cosmic spirits. This union is achieved through certain pranayama and asanas that balance the five elements that make up the human body (pancha tattva). Yoga is an ancient form of exercise that contains the elements of spirituality, peace, and tranquility. Practicing yoga keeps the mind and body in perfect health simply by energizing the body from within, making it less susceptible to bouts of tension, stress and countless other illnesses.
Yogic asanas are very useful for diabetic patients. Regular practice of yogic asanas, postures, meditation, and breathing exercises improves metabolism by stimulating the function of the pancreas and liver. Yoga for diabetics helps regulate blood glucose levels.
Yogic exercises for diabetics and their benefits
1. Mandukasana (frog pose)
This pose requires the patient to begin by sitting in vajrasana putting pressure on the pancreas. Frog Pose is quite intense and care must be taken when learning this to ensure that you are doing it correctly to avoid injury. It is a great stretch for the inner thighs and hips, excellent for diabetics mainly because it stimulates the proper functioning of the beta cells.
2. Yoga mudrasana (the symbol of yoga)
This exercise is performed while sitting in padmasana, putting pressure on the pancreas and stomach. The patient sits cross-legged with clenched fists placed at the sides just below the navel. As you exhale, the patient should lean forward as low as possible while pushing the tightly clenched fists into the abdomen. The pose can be held for at least three minutes, however if you find it difficult, start with just 30 seconds to 1 minute and increase over time. This pose helps with the nervous system.
3. Paschimottasana (Seated Forward Bend Pose)
The patient sits on a mat with the legs stretched out in front. The person takes a deep breath while sitting up and then leans forward from the hips, exhaling as they reach to their toes. Hold the position for two to three breaths before returning to the original sitting position. This improves the functioning of the pancreas, liver and kidneys. Repeat this 3 times.
4. Shalabhasana (locust pose)
This asana is often combined with other yogic postures. It tones the pancreas and liver, improves digestion, and also fights acidity.
5. Ardha matsyendrasana (spine twisting pose)
Although this exercise is a bit difficult, it is excellent for the recovery of the pancreas. Provides lateral rotations of the spine to improve the functioning of the digestive system. Additionally, it provides strength and flexibility to the spinal nerves.
6. Kapalabhati (Pranayama)
This exercise consists mainly of strong breathing exercises (abdominal type) that help clear blockages in the arteries and release mucus. Pranayama must be practiced for at least thirty minutes per day. By controlling your breathing, the lungs act like a pump that exerts pressure and helps remove toxins from the body.
7. Savasana (corpse pose)
This is a state of total relaxation that is usually practiced at the end of the yoga session. To achieve this state of complete relaxation, the patient should lie on his back with his eyes closed, his legs slightly apart, and his feet droop to the sides. The arms should rest at the sides while the patient concentrates on breathing for two to three minutes. This pose helps to relax all the muscles that have been worked during the yoga session.
benefits of yoga for diabetes
weight control
To treat and even reverse diabetes, losing weight should be your first priority. It is essential to keep weight under control, since excess weight only complicates this disease. Practicing yoga regularly can help diabetic patients lose those extra pounds.
reduce stress
Mental stress increases blood pressure and raises stress hormones in the body. This makes type 2 diabetes very difficult to control. Studies have shown that yoga is a great stress reducer. Yoga gives patients time to themselves, allowing them to focus on nothing but breathing and movement. Yoga helps reduce stress by lowering adrenaline, glucagon, and cortisol levels in the body. This helps stabilize insulin production, eliminating tension and stress and improving relaxation.
Improves circulation and muscle relaxation.
Poor circulation is a major problem for many diabetics. Yoga relaxes the muscles thus increasing insulin uptake and lowering blood sugar levels. Yoga helps oxygenate the body and cleanse the lymphatic system by pumping fresh blood into the bloodstream. Additionally, yoga poses massage and stretch the pancreas helping it to function more effectively.
Yoga poses to lower cholesterol and blood pressure
These two factors make the treatment of diabetes very difficult. Therefore, controlling them improves the effectiveness of other diabetes control efforts.
It works fast and is easy to access.
Anyone can do yoga regardless of the state of the body. Modified yoga practices, especially for diabetics, have become quite common today. Studies have shown that just 10 days of yoga significantly affects blood sugar levels. As long as you stay within your fitness level, the chance of injury is reduced.
Many diabetics have associated ailments that limit their physical and social activities. Others simply look for ways to lessen the effects of the disease and maintain good health. Yoga for diabetics incorporates practices such as stretching exercises, breathing techniques, and postures that are very effective in managing this chronic disease and leading a healthy yogic lifestyle.