Yoga for diabetes : 4 yoga poses (ASANs
:আসন)
:আসন)
Follow these simple
pranayams and asanas to control blood glucose levels
Study after study at top Western universities confirm and reiterate what our
ancient science has been preaching all along -that positive health effects of
yoga are bountiful.
For one, yoga stimulates the organs which in turn improves metabolic
activities. This means that the chemical transformations within a cell are
carried out more efficiently. This makes it a highly beneficial exercise for
those suffering from diabetes -a complex condition which occurs due to lack of
insulin production by the pancreas or lack of cell response to insulin,
resulting in a multitude of metabolic imbalances involving the regulation and
utilisation of insulin and glucose (sugar) in the body.
In fact, a study published in the journal, Evidence-Based Complementary and
Alternative Medicine, last year analysed available research looking at yoga's
influence on diabetes and complications of diabetes (for instance, kidney
problems and high blood pressure) and found that regular yoga practise led to
shortterm improvements in fasting glucose and cholesterol levels. The research,
conducted by Marshall Govindan and Dr Emilia RipollBunn, also found that the
direct stim ulation of the pancreas by certain postures rejuvenated its
capacity to produce insulin.
Yoga practitioner Sabir Shaikh adds, "A few asanas help balance the
functioning of the endocrine system.It massages and tones the abdominal organs
like pancreas and liver, stimulate the nervous and circulatory system which in
turn helps in controlling diabetes."
Diabetologist Dr Pradeep Gadge concurs. "Besides medication", he
says, "Yogic asanas help in harmonising the body, breath and mind, thereby
contributing to the overall health of the individual. Asanas help in optimal
secretions of the endocranial glands which helps insulin in the body to be used
more effectively."
Studies have also confirmed that practising certain asanas such as Ardha
Matsyendrasana (half-twist pose) combined with Dhanurasana (bow pose),
Vakrasana (twisted pose), Matsyendrasana (half-spinal twist), Halasana (plough
pose) squeezes and compresses the abdomen and helps stimulate the pancreatic
secretions or hormonal secretions. As a result, more insulin is pushed into the
system. This rejuvenates the insulin producing beta cells in the pancreas of
diabetics suffering from both type 1 and 2. Practising the postures in a
relaxed manner, without exertion, meditation and breathing techniques help most
patients control the triggers or causes of diabetes.
Asanas over high-intensity workout
A study, by S A Ramaiah in Washington, compared the effects of exercise such as
walking, jogging on a treadmill, static cycling with asanas such as Upavishta
Bakasana (sitting crane), Bakasana (standing crane) and Dhanurasana. It was
found that these asanas were the most effective as they helped stimulate the
hormonal secretion of the pancreas and rejuvenate its capacity to produce
insulin. They also strengthened the back muscles which enhance toning of
abdominal viscera (muscles and internal organs).The balancing in Bakasana
improves interaction between the pituitary gland and pancreas.
Breath of life
Aside from asanas, breathing exercises especially anulom vilom (alternate
nostril breathing) and kapalbatti (one-time inhale; exhale 30 to 50 times
quickly) is extremely beneficial.Anulom vilom is found useful in diabetes as
alternate nostril breathing has calming effects on the nervous system,
facilitating homeostasis (internal equilibrium in the function of all the
systems). This manages the stress levels, helping in diabetes treatment.
Kapalbhatti, on the other hand, stimulates the pancreas to release insulin,
thus helping control diabetes. Pranayam makes the mind calm, thus balancing the
interaction between the pituitary gland and the pancreas. Kapalabhati combined
with Nauli Kriya (pressure manipulations and isolation of abdominal-recti
muscles) help control blood sugar. These practices balance the Basic Metabolic
Rate (BMR) which in turn helps stabilise sugar levels.
"Once you are through with the practice, relax in shavasana (lying flat on
the ground) to cool off," advises Shaikh. "A yogic diet that is high
in fibre, whole grains, legumes and vegetables complements the regimen. It is
recommended to lose excess weight and stabilise blood sugar levels."
Bear in mind
Throughout the programme, monitor glucose levels under the supervision of a
physician, and take appropriate medication as prescribed.
-Practise yoga in the morning and evening for 40 to 60 minutes with the
recommended series of postures according to one's capacity.
-The maintenance period of postures should be increased gradually from five
seconds to a minute, or even longer, depending on the posture and capacity of
the person.
-Always focus on breathing during the maintenance period of the posture.
Tried and tested
When 38-year-old Manish Chaturvedi was diagnosed with case of borderline
diabetes (medically termed as pre-diabetes), a condition characterised by the
presence of blood glucose levels that are higher than normal but not high enough
to be classified as diabetes, he was advised by his doctor to take up yoga.
If undiagnosed or untreated, pre-diabetes can develop into type 2 diabetes.
Chaturvedi, a healthcare professional was also asked to change his sedentary
lifestyle. "My mother is diabetic. When she introduced yoga in her
routine, it helped control her sugar levels," he says.
Chaturvedi began with yoga and pranayam Chaturvedi began with yoga and pranaya
after his sugar hit a high. "I practised pranayam, which included anulom
vilom, kapalbatti, mandukasan and ardha chakrasana (in pic) for 30 minutes
every day."
After three months of regular practise, Chaturvedi found that his practise,
Chaturvedi found that his sugar levels were returned to the normal margin.
Follow these four key yoga postures
Vrikshasana
Benefit:
Helps stimulate the hormonal secretion of the pancreas.
Method
-Stand straight and keep your feet close to each other. Your knees, legs and
hand should be held straight.
-Now bring your right foot and keep it on your left thigh. Try to make a right
angle. If you are unable to keep your foot on the thigh, try to keep your foot
on the left leg wherever you feel comfortable and maintain balance. But
remember your right toe should point down wards. Your body balance should
depend on the left leg.
-Join your palms and bring them to the middle of your chest and keep the figure
pointing upwards. Slowly move your hands overhead. Raise your arms over your
head. Your arms should be slightly bent.
-Stand straight, look in front and try to be relaxed.
-Stay in this position for about 10 seconds. Breathe normally.
-Slowly bring your hands in the middle portion of the chest same as before,
bring your right leg to the ground and come back in the starting position.
-Repeat the same procedure with the other leg.
-Try to repeat the whole procedure two to three times.
Dhanurasana (Bow pose)
Benefit:
Improves the functioning of pancreas and intestines. Thus helps in controlling
blood sugar levels. Organs like liver, pancreas, and enzyme producing organs
will function actively by practicing this asana.
Method:
-Lie on your stomach with your feet hip width apart and your arms by the side
of your body.
-Fold your knees and hold your ankles.
-Breathing in, lift your chest off the ground and pull your legs up and back.
-Look straight ahead with a smile on your face. Curve your lips to match the
curve of your body.
-Keep the pose stable while paying attention to your breath. Your body is now
taut as a bow.
-Continue to take long deep breaths as you relax in this pose. But don't get
carried away. Do not overdo the stretch.
-After 15 -20 seconds, as you exhale, gently bring your legs and chest back to
the ground.
-Release the ankles and relax.
Halasana (Plough Pose)
Benefit:
It stimulates the pancreas, spleen and activates immune system by massaging all
the internal organs including pancreas. It improves kidney and liver
functioning and strengthens the abdominal muscles. It also rejuvenates the
mind.
Method:
-Lie on your back with your arms beside you, palms downwards.
-As you inhale, use your abdominal muscles to lift your feet off the floor,
raising your legs vertically at a 90-degree angle. Continue to breathe normally
and supporting your hips and back with your hands, lift them off the ground.
-Allow your legs to sweep in a 180-degree angle over your head till your toes
touch the floor.
-Your back should be perpendicular to the floor. This may be difficult
initially, but make an attempt for a few seconds.
-Hold this pose and let your body relax more and more with each steady breath.5
After about a minute (a few seconds for beginners) of resting in this pose, you
may gently bring your legs down on exhalation. -Avoid jerking your body, while
bringing the legs down.
Ardha Matsyendrasana (Half Twist Pose)
Benefits:
pranayams and asanas to control blood glucose levels
Study after study at top Western universities confirm and reiterate what our
ancient science has been preaching all along -that positive health effects of
yoga are bountiful.
For one, yoga stimulates the organs which in turn improves metabolic
activities. This means that the chemical transformations within a cell are
carried out more efficiently. This makes it a highly beneficial exercise for
those suffering from diabetes -a complex condition which occurs due to lack of
insulin production by the pancreas or lack of cell response to insulin,
resulting in a multitude of metabolic imbalances involving the regulation and
utilisation of insulin and glucose (sugar) in the body.
In fact, a study published in the journal, Evidence-Based Complementary and
Alternative Medicine, last year analysed available research looking at yoga's
influence on diabetes and complications of diabetes (for instance, kidney
problems and high blood pressure) and found that regular yoga practise led to
shortterm improvements in fasting glucose and cholesterol levels. The research,
conducted by Marshall Govindan and Dr Emilia RipollBunn, also found that the
direct stim ulation of the pancreas by certain postures rejuvenated its
capacity to produce insulin.
Yoga practitioner Sabir Shaikh adds, "A few asanas help balance the
functioning of the endocrine system.It massages and tones the abdominal organs
like pancreas and liver, stimulate the nervous and circulatory system which in
turn helps in controlling diabetes."
Diabetologist Dr Pradeep Gadge concurs. "Besides medication", he
says, "Yogic asanas help in harmonising the body, breath and mind, thereby
contributing to the overall health of the individual. Asanas help in optimal
secretions of the endocranial glands which helps insulin in the body to be used
more effectively."
Studies have also confirmed that practising certain asanas such as Ardha
Matsyendrasana (half-twist pose) combined with Dhanurasana (bow pose),
Vakrasana (twisted pose), Matsyendrasana (half-spinal twist), Halasana (plough
pose) squeezes and compresses the abdomen and helps stimulate the pancreatic
secretions or hormonal secretions. As a result, more insulin is pushed into the
system. This rejuvenates the insulin producing beta cells in the pancreas of
diabetics suffering from both type 1 and 2. Practising the postures in a
relaxed manner, without exertion, meditation and breathing techniques help most
patients control the triggers or causes of diabetes.
Asanas over high-intensity workout
A study, by S A Ramaiah in Washington, compared the effects of exercise such as
walking, jogging on a treadmill, static cycling with asanas such as Upavishta
Bakasana (sitting crane), Bakasana (standing crane) and Dhanurasana. It was
found that these asanas were the most effective as they helped stimulate the
hormonal secretion of the pancreas and rejuvenate its capacity to produce
insulin. They also strengthened the back muscles which enhance toning of
abdominal viscera (muscles and internal organs).The balancing in Bakasana
improves interaction between the pituitary gland and pancreas.
Breath of life
Aside from asanas, breathing exercises especially anulom vilom (alternate
nostril breathing) and kapalbatti (one-time inhale; exhale 30 to 50 times
quickly) is extremely beneficial.Anulom vilom is found useful in diabetes as
alternate nostril breathing has calming effects on the nervous system,
facilitating homeostasis (internal equilibrium in the function of all the
systems). This manages the stress levels, helping in diabetes treatment.
Kapalbhatti, on the other hand, stimulates the pancreas to release insulin,
thus helping control diabetes. Pranayam makes the mind calm, thus balancing the
interaction between the pituitary gland and the pancreas. Kapalabhati combined
with Nauli Kriya (pressure manipulations and isolation of abdominal-recti
muscles) help control blood sugar. These practices balance the Basic Metabolic
Rate (BMR) which in turn helps stabilise sugar levels.
"Once you are through with the practice, relax in shavasana (lying flat on
the ground) to cool off," advises Shaikh. "A yogic diet that is high
in fibre, whole grains, legumes and vegetables complements the regimen. It is
recommended to lose excess weight and stabilise blood sugar levels."
Bear in mind
Throughout the programme, monitor glucose levels under the supervision of a
physician, and take appropriate medication as prescribed.
-Practise yoga in the morning and evening for 40 to 60 minutes with the
recommended series of postures according to one's capacity.
-The maintenance period of postures should be increased gradually from five
seconds to a minute, or even longer, depending on the posture and capacity of
the person.
-Always focus on breathing during the maintenance period of the posture.
Tried and tested
When 38-year-old Manish Chaturvedi was diagnosed with case of borderline
diabetes (medically termed as pre-diabetes), a condition characterised by the
presence of blood glucose levels that are higher than normal but not high enough
to be classified as diabetes, he was advised by his doctor to take up yoga.
If undiagnosed or untreated, pre-diabetes can develop into type 2 diabetes.
Chaturvedi, a healthcare professional was also asked to change his sedentary
lifestyle. "My mother is diabetic. When she introduced yoga in her
routine, it helped control her sugar levels," he says.
Chaturvedi began with yoga and pranayam Chaturvedi began with yoga and pranaya
after his sugar hit a high. "I practised pranayam, which included anulom
vilom, kapalbatti, mandukasan and ardha chakrasana (in pic) for 30 minutes
every day."
After three months of regular practise, Chaturvedi found that his practise,
Chaturvedi found that his sugar levels were returned to the normal margin.
Follow these four key yoga postures
Vrikshasana
Benefit:
Helps stimulate the hormonal secretion of the pancreas.
Method
-Stand straight and keep your feet close to each other. Your knees, legs and
hand should be held straight.
-Now bring your right foot and keep it on your left thigh. Try to make a right
angle. If you are unable to keep your foot on the thigh, try to keep your foot
on the left leg wherever you feel comfortable and maintain balance. But
remember your right toe should point down wards. Your body balance should
depend on the left leg.
-Join your palms and bring them to the middle of your chest and keep the figure
pointing upwards. Slowly move your hands overhead. Raise your arms over your
head. Your arms should be slightly bent.
-Stand straight, look in front and try to be relaxed.
-Stay in this position for about 10 seconds. Breathe normally.
-Slowly bring your hands in the middle portion of the chest same as before,
bring your right leg to the ground and come back in the starting position.
-Repeat the same procedure with the other leg.
-Try to repeat the whole procedure two to three times.
Dhanurasana (Bow pose)
Benefit:
Improves the functioning of pancreas and intestines. Thus helps in controlling
blood sugar levels. Organs like liver, pancreas, and enzyme producing organs
will function actively by practicing this asana.
Method:
-Lie on your stomach with your feet hip width apart and your arms by the side
of your body.
-Fold your knees and hold your ankles.
-Breathing in, lift your chest off the ground and pull your legs up and back.
-Look straight ahead with a smile on your face. Curve your lips to match the
curve of your body.
-Keep the pose stable while paying attention to your breath. Your body is now
taut as a bow.
-Continue to take long deep breaths as you relax in this pose. But don't get
carried away. Do not overdo the stretch.
-After 15 -20 seconds, as you exhale, gently bring your legs and chest back to
the ground.
-Release the ankles and relax.
Halasana (Plough Pose)
Benefit:
It stimulates the pancreas, spleen and activates immune system by massaging all
the internal organs including pancreas. It improves kidney and liver
functioning and strengthens the abdominal muscles. It also rejuvenates the
mind.
Method:
-Lie on your back with your arms beside you, palms downwards.
-As you inhale, use your abdominal muscles to lift your feet off the floor,
raising your legs vertically at a 90-degree angle. Continue to breathe normally
and supporting your hips and back with your hands, lift them off the ground.
-Allow your legs to sweep in a 180-degree angle over your head till your toes
touch the floor.
-Your back should be perpendicular to the floor. This may be difficult
initially, but make an attempt for a few seconds.
-Hold this pose and let your body relax more and more with each steady breath.5
After about a minute (a few seconds for beginners) of resting in this pose, you
may gently bring your legs down on exhalation. -Avoid jerking your body, while
bringing the legs down.
Ardha Matsyendrasana (Half Twist Pose)
Benefits:
This asana massages the kidneys, pancreas, small intestines, gall bladder and
liver, helping to stimulate digestion and squeeze out toxins. Useful for
diabetics, with concentration on the pancreas.Increases the elasticity of the
spine, tones the spinal nerves.
Method
-Sit on the carpet, stretch the legs straight.
-Fold the right leg. Keep the right leg's heel touching the left leg's knee.
-Take the right hand to back of the waist twisting your trunk, spread palms
inside and place it on the carpet.
-Bring the left hand close to right knee and hold the right leg's ankle or big
toe with the left hand.
-Twist the head and shoulder to right side and look straight to the right
shoulder's side (i.e back side).
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