Yoga asanas for diabetes

If you’re anything like me, you surely have a sweet tooth. An addiction that is tougher to quit than even nicotine, there’s something about a nice sugary treat that is difficult to let go of. However, let go, you have to. According to leading dieticians, sugar is a food constituent with a recommended dosage of 0 gm per day. What this means is that, while it is good to reduce sugar intake, the best approach is to eliminate sugar completely. But why would you do that?

Well, that’s the concerning part. While sugar may not have a lot of benefit to it, there are many downsides to it. From gaining fat to getting diabetes, the negative effects of sugar are serious and require care and monitoring. For the purpose of this article, we will focus on diabetes, one of the most dreaded chronic conditions.

Read further to know what diabetes does to your body, if there is an asana for curing diabetes, how you can incorporate yoga into your day, and more.

Understanding diabetes

Diabetes is a lifelong condition that alters your body processes that turn food into energy. Most of the food you consume is broken down and converted into glucose by your body. It is then released in the bloodstream.

In case this dose of glucose goes up by too much, your body deploys insulin to regulate the sugar content that is allowed to enter blood cells. Diabetes messes with this bodily process, in turn affecting the insulin production.

Benefits of yoga for diabetes

Yoga is long known to have multi-faceted health benefits. From flexibility to strength-building, it covers all aspects of betterment. But what you may not have known is, performing yoga poses for diabetes is also a great way to keep it in control. Here’s how you can benefit from asanas for diabetes:

Stress reduction:

Yoga is known for its stress-relieving benefits. Chronic stress can negatively impact blood sugar levels, and practising yoga may help reduce stress through relaxation techniques and controlled breathing.

Improved insulin sensitivity:

Some studies suggest that regular yoga practice may improve insulin sensitivity, which is crucial for individuals with diabetes. Improved insulin sensitivity can help the body utilise insulin more effectively.

Enhanced physical activity:

Many yoga poses involve physical activity and can contribute to overall fitness. Regular physical activity is important for managing diabetes, as it helps control weight, improve cardiovascular health, and regulate blood sugar levels.

Better blood sugar control:

Yoga, when combined with a healthy lifestyle, may contribute to better blood sugar control. It can help regulate glucose metabolism and reduce the risk of blood sugar spikes.

Improved circulation:

Yoga poses and movements can enhance blood circulation, which is beneficial for individuals with diabetes. Improved circulation can help prevent complications related to poor blood flow.

Weight management:

Maintaining a healthy weight is essential for diabetes management. Some styles of yoga can be effective for weight management, as they incorporate both strength-building and aerobic components.

Enhanced sleep quality:

Adequate and quality sleep is important for overall health and diabetes management. Certain yoga practices, such as relaxation poses and meditation, may help improve sleep quality.

Types of yoga asanas for diabetes

Follow this list of asanas for diabetes that will help you stay ahead of diabetes, while promoting good health habits:

• Surya namaskar (sun salutation):
  • This is a series of 12 poses that can help improve blood circulation and flexibility.
• Paschimottanasana (seated forward bend):
  • Stretches the spine, hamstrings, and stimulates the liver and kidneys.
• Dhanurasana (bow pose):
  • Strengthens the back muscles, stimulates the pancreas, and improves digestion.
• Halasana (plough pose):
  • Stretches the spine and shoulders, stimulates the thyroid gland, and improves metabolism.
• Setu bandhasana (bridge pose):
  • Strengthens the legs, stimulates the abdominal organs, and improves digestion.
• Bhujangasana (cobra pose):
  • Opens the chest, strengthens the spine, and stimulates the digestive organs.
• Ardha matsyendrasana (half lord of the fishes pose):
  • Massages the abdominal organs, including the pancreas, and improves digestion.
• Vrikshasana (tree pose):
  • Enhances balance, focus, and concentration.
• Balasana (child's pose):
  • A restful pose that helps reduce stress and fatigue.

Comparison chart of different yoga asanas for diabetes

Therapeutic role of yoga in diabetes

The therapeutic role of yoga asanas for diabetes lies in its manifold benefits that address both physical and mental aspects of the condition. Through a combination of gentle physical postures, controlled breathing exercises, and meditation, yoga contributes to stress reduction, promoting relaxation and balancing the autonomic nervous system. 

This holistic approach may enhance insulin sensitivity, regulate blood sugar levels, and improve overall metabolic function. Additionally, yoga fosters increased awareness of the body, encouraging mindful living and healthier lifestyle choices. 

Improved flexibility and joint health from regular practice can positively impact physical well-being, while the sense of community in group classes provides emotional support. By integrating these elements, yoga emerges as a valuable therapeutic tool in diabetes management, offering a complimentary avenue for individuals to cultivate a healthier and more resilient relationship with their condition.

How to incorporating yoga into daily routine

Including an asana for preventing diabetes into your daily routine can be a rewarding and manageable process with a few thoughtful steps: 

• Begin by setting aside a specific time each day, whether it's in the morning to invigorate your day or in the evening to unwind. 
• Start with a realistic commitment, perhaps dedicating 15 to 30 minutes initially, and gradually increasing as your comfort and schedule allow. 
• Create a designated space in your home for practice, ensuring it is quiet and free from distractions. 
• Utilise online resources or attend local classes to learn basic poses and techniques. 
• Integrating short yoga sessions into breaks at work or between tasks can be an effective way to make it a regular habit. 
• Consistency is key, so establish a routine that suits your lifestyle and preferences. 
• As you progress, consider exploring different styles of yoga to find what resonates best with you, making the practice enjoyable and sustainable in the long run. 
• Whether through guided videos, a local class, or self-led sessions, adapting yoga into your daily routine can contribute to improved physical and mental well-being.

Conclusion

Yoga emerges as a powerful and holistic approach to diabetes management. The benefits of the same extend beyond physical well-being, encompassing stress reduction, improved insulin sensitivity, enhanced physical activity, better blood sugar control, and improved circulation. 

The diverse range of yoga asanas for diabetes further reinforces its therapeutic role by addressing both physical and mental aspects of the condition. By embracing yoga into one's daily routine, individuals can cultivate a healthier relationship with diabetes, fostering awareness, flexibility, and a sense of community.

Frequently Asked Questions

Can yoga help manage diabetes?

Yes, yoga can help manage diabetes by offering a holistic approach that includes stress reduction, improved insulin sensitivity, enhanced physical activity, better blood sugar control, improved circulation, and weight management.

Which yoga asanas are recommended for diabetes control?

Recommended yoga asanas for diabetes control include surya namaskar, paschimottanasana, dhanurasana, halasana, setu bandhasana, bhujangasana, ardha matsyendrasana, vrikshasana, and balasana.

How does yoga help in stress management, and why is it relevant for diabetes control?

Yoga helps in stress management through relaxation techniques and controlled breathing, which is relevant for diabetes control as chronic stress can negatively impact blood sugar levels.

Can beginners with diabetes practise yoga?

Yes, beginners with diabetes can practise yoga, starting gradually and under the guidance of a qualified instructor, consulting healthcare professionals before beginning.