Yoga asanas to manage and reverse diabetes

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 Diabetes is the most common of all metabolic disorders. Its symptoms include frequent thirst and urination, excessive hunger, weight loss, and nausea. The condition is caused by insufficient insulin production in the pancreas. Yoga asanas can help in regulating metabolic processes and the secretion of juices to manage and even reverse diabetes if coupled with proper diet and lifestyle. Today we will know about asanas that will be part of our journey to reversing diabetes.

  1. Ustrasana:
    woman doing ustrasana

    Kneel on the floor, keeping the thighs and feet together, toes pointing back, and resting on the floor. Rest the palms on the hips. Stretch the thighs, curve the spine back and extend the ribs. Exhale, place the right palm over the right heel and the left over the left. If possible, place the palms on the soles of the feet. Press the feet with the palms, throw the head back and push the spine towards the thighs, which should be kept perpendicular to the floor. Contract the buttocks and stretch the dorsal and the coccyx regions of the spine still further, keeping the neck stretched back. Hold for half a minute and then come back and relax.
  2. Baddhakonasana:
    woman doing baddha konasana

    Sit on the floor with legs stretched straight in front. Bend the knees and bring the feet closer to the trunk. Bring the heels of the feet together and catching the feet near the toes, bring the heels near the perineum. The outer sides of both feet should rest on the floor and the back of the heels should touch the perineum. Widen the thighs and lower the knees until they touch the floor. Interlock the fingers of the hand, grip the feet firmly, stretch the spine erect, and gaze straight ahead. Hold the pose as long as you can.
  3. Sarvangasana:
    woman doing sarvangasana

    Lie flat on the back with the feet together, the arms by the sides, and palms flat on the ground. Using the arms as levers raise the legs and back to a vertical position. Bend the elbows and use the arms as props to steady the back by pressing it with the palms. The trunk and legs should extend straight up, forming a right angle with the neck, and chest pressing against the chin. Retain the breath inside while assuming and returning from this pose. Breathe normally while in the pose. Hold for three to five minutes. It should not be attempted by people with high blood pressure, heart ailments, enlarged thyroid, liver, and spleen.
  4. Halasana:
    woman doing halasana

    Lie flat on the back with the arms straight, and slowly raise your legs to the vertical position above the body. Now bend the trunk upwards, hips first. Slowly lower the legs over the head and touch the floor with the toes of the feet. Relax the body. If you are not able to touch your toes due to a tight hamstring at the start you can put your legs on a chair. With time they will elongate. Not for old people, sufferers of sciatica, and back ailments.
  5. Paschimmotanasana:
    woman doing paschimottanasana

    Sit on the floor with the legs straight in front of the body, and the lower arms on the thighs. Relax the whole body, especially the back muscles. Slowly bend the body forward. Try to grasp the big toes with the fingers and the thumbs. If this is impossible then hold the heels, the ankles, or the legs near to the feet as possible. Again consciously relax the back and leg muscles. Keeping legs straight, pull the trunk forward slowly without strain. If possible touch the knee with the forehead. Exhale slowly while bending forward, breathe normally while in the pose, and inhale while coming back. It massages the abdominal organs keeping them soft and rejuvenated. People with slipped disc sciatica, chronic arthritis, and sacral infection should not do this. After practicing this asana for a few minutes with deep breathing, a special feeling of calmness and clarity can be observed.
  6. Uttanasana:
    woman doing uttanasana

    Stand straight keeping the knees tight. Exhale, bend forward, and place the fingers on the floor. Then place the palms on the floor by the side of the feet, behind the heels. Do not bend the legs at the knee. Try to hold the head up and stretch the spine. Move the hips a little forward towards the head to bring the legs perpendicular to the floor. Remain in this position and take two deep breaths. Exhale, move the trunk closer to the legs, and rest the head on the knees. Do not slacken the grip at the knees, but pull the kneecaps well up. Hold this position for a minute with deep and even breathing. Inhale, raise the head from the knees, but without lifting the palms from the floor. After two breaths. lift the hands from the floor and come back to the original position.
  7. Sirsasana:
    woman doing sirsasana

    Sit near a four-folded blanket in thunderbolt pose or vajrasana. Bend forward and place the forearms on the ground with fingers intertwined and the elbows in front of the knees. Place the crown of the head between the intertwined hands. Be sure it is tightly wedged in so that it can not roll backward when pressure is applied. Lift the knees off the ground and raise the buttocks until the legs are straight. Slowly walk the legs toward the trunk and allow the knees to bend so that the back is upright and the thighs press against the abdomen and lower chest. Slowly transfer the bodyweight from the toes to the head and the arms, and raise one foot a few inches off the ground. Raise the other foot and balance on the head and the arms. When balanced, raise and straighten the hips so that the thighs move up and away from the torso. Straighten the legs. The body should be perfectly straight from head to toe. Hold this asana for some time and then fold your legs and come down. For general health benefits, 3 to 5 minutes is sufficient. Do not rush into the pose, do it step by step and perfect every step before moving on to the next one. People with high blood pressure, vertigo, heart palpitations, thrombosis, impure blood, severe nearsightedness, and chronic constipation should not do it without a teacher near.
  8. Ardh matsyendrasana:
    woman doing ardhmatsyendrasana

    Sit with the legs straight in front of the body. Place the right foot on the floor outside the left knee. Bend the left leg to the right and place the left heel against the right buttock. Place the left arm outside the right leg, and with the left hand hold the right foot or ankle. The right knee should be as near as possible to the left armpit. Turn the body to the right, placing the right arm behind the back. Twist the back and then the neck as far as possible without strain. Hold for 15 seconds and return back. Repeat for the other side. People with very stiff bodies can keep their folded legs straight.
  9. Shalabhasana:
    boy doing shalabhasana
    Lie on the stomach with hands under the thighs, palms facing downwards. Stretch the legs and tense the arms. Raise the legs and abdomen as high as possible without bending the legs. Hold as long as possible. This pose should not be done by people suffering from peptic ulcers, hernia, intestinal tuberculosis, or people with weak hearts.
  10. Savasana:
    woman doing savasana

    Lie flat on the back full length like a corpse. Keep the hands a little away from the thighs, with the palms up. Close your eyes. Keep the heels together and the toes apart. To start with, breathe deeply. Later the breathing should be fine and slow, with no jerky movements to disturb the spine or body. Concentrate on deep and fine exhalations, in which the nostrils do not feel the warmth of the breath. The lower jaw should hang loose and should not be clenched. The tongue and pupil of the eyes should be passive. Relax and breathe out slowly. Stay in the asana for 15 to 20 minutes.
The above-mentioned asanas if practiced with patience will improve the activation of the pancreas and will be a great help to diabetic people.


Thank you for reading. Stay healthy!


Attribution:
  • <a href="https://www.freepik.com/free-photo/young-woman-doing-ustrasana-exercise_3955050.htm#query=ustrasana&position=5&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-baddha-konasana-pose-white-studio-bac_1281359.htm#query=baddha%20konasana&position=4&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-salamba-sarvangasana-pose_3939098.htm#query=salamba%20sarvangasana&position=0&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-halasana-pose-white-studio-background_1281851.htm#query=halasana&position=0&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-yogi-woman-paschimottanasana-pose-with-block-loft-back_1282106.htm#query=paschimottanasana&position=5&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-yogi-attractive-woman-uttanasana-pose-white-loft-backg_1282076.htm#query=uttanasana&position=5&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/sporty-woman-practicing-yoga-doing-headstand-exercise-salamba-sirsasana-pose-working-out-wearing-sportswear-black-watching-fitness-video-tutorial-online-laptop-doing-workout-home-sitting_14779507.htm#query=sirsasana&position=0&from_view=search&track=sph">Image by jcomp</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-ardha-matsyendrasana-pose_3939727.htm#query=ardha%20matsyendrasana&position=5&from_view=keyword">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-woman-savasana-pose-grey-studio-background_1281541.htm#query=savasana&position=2&from_view=search&track=sph">Image by yanalya</a> on Freepik

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