India is often referred to as the ‘Diabetes Capital of the World’ as it accounts for 17% of the total number of diabetes patients in the world. Day by day, the diabetes crisis is burdening India. To live healthy with diabetes requires good commitment towards the body. Lifestyle modifications like diet and exercise are the 2 balancing wheels. Exercises may include aerobic workouts like jogging, walking, simple stretches, breathing techniques and Yoga. Since stress can act as a villain in diabetic patients, exercises with effect on mental dimension need to be considered. Yogasanas, breathing techniques and pranayama helps in achieving this aim.
Regular and consistent practice of yoga can bring profound change in lifestyle diseases like Diabetes. Yogic approach can help in prevention as well as in symptomatic relief. Following are the 5 best yoga poses for rejuvenating the pancreatic cells.
Ardha Matsyendrasana
It is a twisting sitting asana. This asana helps in improving blood circulation to internal organs like pancreas.
How to Perform?
Sit in dandasana. Then slowly bend Right leg and place the right foot under the left thigh. Then slowly bend the left leg and place the left foot near the right knee. Then using your right hand, try to hold your left feet. Place your left hand behind your back. Then twist your neck and body and look towards the left side. This is the final posture. Try to maintain it for a few seconds. The same should be repeated on the left side.
Paschimottansana
This is an excellent pose for improving metabolism. This asana helps in stabilizing blood sugar level.
How to Perform?
Sit in dandasan pose. Then slowly raise both arms to horizontal level. Further raise it high with palms facing forward. Then slowly bend forward to horizontal level. Then keep on bending your body so that you are able to hold toes and your forehead should touch the knees.
Trikonasana
This triangle posture plays an important role in stimulation of pancreas. This asana has a major role in type 1 as well as type 2 Diabetes.
Dhanurasana
This pose is also called bow pose. This is performed in a prone posture.
How to Perform?
Lie down on your abdomen, with hands extended above head. Then slowly bend your legs and hold your ankle region with both hands. Try to lift your head, chest, and legs off the ground. Only the abdomen should be in touch with the ground. Maintain this pose for a few seconds.
Bujangasana
This pose is also called a cobra pose. This is an excellent pose that provides increased glucose uptake by muscular cells resulting in a reduced blood sugar level.
How to Perform?
Lie down on abdomen, with both arms extended above head. Then slowly, slide both hands through the ground and place it near the chest region. With the support of your hand, Inhale and raise the upper part of the body and look upwards.
Prana Yoga Mudra
It is high time that we bring meditation into our daily routine. For diabetic patients or persons who are at risk of diabetes can effectively meditate by holding prana mudra. First, select a good space or corner in your home, where you can feel silence and peace. Then Sit in any suitable meditative posture. Close your eyes. Hold the prana mudra in both hands. (Bend your little finger and ring finger and join its tip with the thumb). Try to remain in this meditative posture for a minimum time period of 5-10 minutes.
This mudra helps in controlling the blood sugar level. Meditation is highly useful in diabetes patients as stress is one of the culprits in diabetes. So, Meditating on this mudra helps to balance your stress level. Regular practice of this method helps in calming your mind and body.
Nadi Suddhi Pranayama
As the name suggests, this pranayama helps in cleansing the channels or pathways. Regular practice of Nadisuddhi pranayama plays a pivotal role in reversal of diabetic symptoms. This breathing technique can be considered as a blood purifier and has a major role in stabilizing the sugar level.
How to Perform?
Sit in a comfortable meditative posture. Select early morning hours for breathing practices to get a better result. Keep the spine straight and chest expanded. Closing the right nostril, Inhale through the left nostril. Hold your breath for a few seconds. Then closing the left nostril, slowly exhale through the right nostril. This completes one round. Repeat the same for another 6 rounds.
Note: While performing the nadi suddhi pranayama,it is important to hold nasika mudra in hand.
Day by day, Diabetic cases are conquering the world. The first step in prediabetes care is to ensure a good routine, a good lifestyle. Now how do we do that? As we all are having a busy schedule, and many are finding it difficult to engage in a healthy lifestyle. Many believe that for a better life, we need a good job, good pay and there goes the list. But the golden rule for a better life is good health. So, take the first step by simply including yoga into your routine. This change helps in prediabetes as well as post diabetes care. So smile and choose your priorities wisely.
