All You Want to Know About Hatha Yoga: Poses, Benefits, More
Needless to say, there are numerous benefits of practicing yoga on a regular basis. It increases body flexibility, maintains a healthy and balanced metabolism, helps in weight reduction and improves mental health. Another advantage of yoga is that it helps to manage and reduce diabetes. Sounds too good to be true, right? Continue reading this blog to know all the facts of why and how yoga exercises for diabetes can help a diabetic patient.
Diabetes Mellitus is a metabolic disease that causes high blood sugar. Type 1 diabetes is an autoimmune disease, whereas Type 2 diabetes occurs when the body becomes resistant to insulin, and sugar builds up in the blood. In both cases, the blood gets affected as there is less insulin in the body. Practicing yoga regularly in addition to eating nutritious food and maintaining a healthy lifestyle has proved to yield better results in managing this medical condition.
A study in 2016 revealed that yoga practice may benefit a type 2 diabetic condition. Practicing yoga asanas stimulates all body organs and the endocrine system. Yoga postures for relaxation stretch the pancreas. It helps to control blood glucose and reduce high blood sugar levels.
Yoga for Diabetes is not a direct cure or medicine. Diabetes occurs due to many factors like an unhealthy lifestyle or stress. Yoga helps to lower these factors which eventually leads to diabetes. Let’s find out some benefits of yoga and how these can help to manage the condition of diabetes mellitus.
1. Yoga lowers the stress level: Stress instigates some hormones which affect how insulin works. Stress reduction has positive effects on blood glucose control. Managing stress through yoga helps in managing diabetes.
2. Yoga boosts strength and balance: There are numerous yoga poses to help improve body strength, balance, and flexibility. Better body strength helps reduce liver fat and improve blood glucose levels.
3. Yoga improves emotional well-being: Deep breathing skills in yoga develop a mind-body connection. This mindfulness improves emotional well-being, reduces anxiety, and lowers blood sugar levels.
Yoga poses which help in stress reduction, strength building, and improving flexibility are the best yoga for diabetes control. Here are a few yoga asana for diabetes which can help you fight the condition better -
1. Mountain Pose (Tadasana) - This is the foundation of all standing poses. This pose is practiced often to prepare for other poses, but this is also practiced individually to improve body posture. Though this asana does not look like much, but keeping the body aligned and active is very tough as well as crucial
2. Child's Pose (Balasana) - Balasana is a restful pose which gently stretches the hips, thighs, and ankles and calms the brain and helps relieve stress and fatigue.
3. Bridge Pose (Setu Bandha Sarvangasana) - It is an amazingly versatile backbend that you can practice in a variety of ways, depending on what you want to achieve and how you use it in a sequence. Practising this pose strengthens the legs, opens the shoulders and chest, tones the upper-back muscles, and calms the brain and eases anxiety.
4. Cobra Pose (Bhujangasana) - Bhujangasana strengthens the spine and Stretches the chest and lungs, shoulders, and abdomen. It also stimulates abdominal organs like the liver, pancreas and kidneys which helps in proper hormone secretion and controlling blood glucose level.
5. Wind Release Pose Yoga (Pawanmuktasana) - This asana is popularly known as yogasana for gastric problems. It strengthens the pancreas, liver, spleen, abdomen and abdomen muscles, energizes the digestive system, cures fatty liver, and does not allow the growth of fatty tissues in the abdominal wall.
6. Thunderbolt Pose (Vajrasana) - Vajrasana is an excellent yoga asana for diabetes as it aids in digestion and relieves all tummy-related problems. It also improves blood circulation in the lower abdominal region.
7. Bow pose (Dhanurasana) - Dhanurasana is one of the 12 basic hatha yoga poses and is one of the three main back stretching exercises and encourages a powerful stretch along the front of the body and a deep opening at the heart centre, helping you cultivate an attitude of fearlessness and grace. This pose stretches the abdomen and the abdominal organs, and thus stimulates the reproductive organs. It also helps people with renal (kidney) disorders like Kidney stones, Glomerulonephritis, Polycystic kidney, Urinary Tract Infections (UTIs) and diabetes.
8. Kapal Bhati Pranayama - Kapal Bhati is a pranayama exercise that has many benefits. When practiced regularly, it helps to cure and control diabetes. It improves the strength and function of the pancreas and regenerates its beta cells. Pranayama helps to lower sugar levels almost immediately.
9. Lying-down body twist (Supta Matsyendrasana) - This yoga for diabetes massages and exerts pressures on the internal organs, and improves the functioning of the pancreas and endocrine system. This yoga pose is a little tough and is not recommended for beginners.
10. Half Lord of the Fishes Pose (Ardha Matsyendrasana) - It is said to be one of the most effective yoga for diabetes control. Ardha Matsyendrasana is a twisting posture, which helps in digestion, improves the functioning of lower abdominal organs and thus lowers glucose levels in the body..
11. Corpse Pose (Savasana) - Savasana is a pose of total relaxation. This pose is also called Mrtasana. These yoga poses helps to calm the brain, relieve stress and mild depression, relax the body, reduce headache, fatigue, and insomnia, and help to lower blood pressure and blood sugar.
Even though yoga has been practiced for many years, yoga therapy and its prevention techniques against illnesses like diabetes are quite new and an emerging trend in the healthcare industry. However, with extensive research, experts have noticed prominent changes in the genetic, biochemical, and neuromuscular bounds that are related to yoga practices.
Yoga can help prevent or manage diabetes symptoms because it is a practice of complex components and interventions which include cleansing rituals, controlled breathing, meditation, postures, and chanting mantras. Yoga therapy can be quite beneficial for patients who have type II diabetes, but it’s recommended that the therapy is done under the guidance of a yoga expert. This is because they will examine a patient’s overall health and associate the risk factors, which will help them determine the intensity of the therapy.
Yoga can be quite beneficial for patients suffering from Type I or II diabetes. Yoga therapy is so much more than relaxing your mind and body, it includes certain poses and controlled breathing exercises that help stabilize blood sugar and blood pressure levels, enhance blood circulation, and reduces stress levels. Practicing yoga consistently and regularly will help reduce the risk of other complications that come with diabetes, like heart diseases.
Diabetes symptoms can be quite intense, especially if they are not managed safely and effectively. When it comes to taking care of your body, a diabetic patient must ensure that they have a wholesome diet and an active lifestyle. Yoga is so much more than controlled breathing or a type of workout, it’s a part of your lifestyle that helps with better living.
You can control diabetes by following the asanas listed below, regularly:
Firstly, there is no absolute cure for diabetes. However, there are many lifestyle changes that you can execute to either prevent or manage diabetes symptoms and yoga is one of them. Yoga can be of great help because it can help mitigate stress, which plays a key role in triggering diabetes symptoms. Asanas like the Kapalbhati and Pranayama can be great at controlling diabetes when practiced regularly. It’s suggested that people practice the asanas on an empty stomach, for fifteen and thirty minutes.
If you want to know how yoga helps diabetes, then you must follow the poses listed below:
Different yoga poses have different effects on the body. Before starting a yoga program, it is very important to talk to your medical expert as well as a professional yoga instructor. A well-informed yoga instructor can guide you correctly on what type of yoga you need to practice in order to reduce your diabetes.
At Govardhan Ecovillage, we have Customised Yoga Retreats which are scientifically designed as per an individual needs. If you are interested in teaching yoga or becoming a certified yoga instructor, then enquire at Govardhan Ecovillage for more information.