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Role of yogic pranayama and asanas in fighting diabetes.
The word 'yoga' evolved from the word 'yuj' which means 'to unite'. This is the union between individual self and beneficial cosmic spirits. This union is achieved through certain pranayama and asanas that keep the five elements constituting the human body (pancha tattva) in balance. Yoga is an ancient form of exercise that contains the elements of spirituality, peace, and tranquility. Practicing yoga keeps the mind and body in perfect health by simply energizing the body from within making it less susceptible to attacks of tension, stress and other innumerable diseases.
Yogic asanas is very helpful for diabetic patients. Practicing yogic asanas, poses, meditation and breathing exercises on a regular basis improves metabolism by stimulating the pancreas and liver function. Yoga for diabetics helps to regulate the glucose levels in the blood.
Yogic exercises for diabetics and their benefits
1. Mandukasana (frog pose)
This pose requires the patient to start by sitting in vajrasana thus exerting pressure on the pancreas. The frog pose is a lesser intense one and care should be taken when learning this to ensure you are doing it correctly to avoid injury. It is a great stretch for the inner thighs and hips, excellent for diabetics mainly because it stimulates proper functioning of the beta cells.
2. Yoga mudrasana (the symbol of yoga)
This exercise is done while sitting in padmasana thus exerting pressure on the pancreas and stomach. The patient sits up with the legs crossed and the fists clenched and placed on the sides just below the navel. While exhaling, the patient should bend forward as low as possible while pushing the tightly clenched fists against the abdomen. The pose can be held for at least three minutes, however if you find this difficult, start with just 30 seconds to 1 minute and increase with time. This pose assists with the nervous system.
3. Paschimottasana (forward segregated bending posture)
The patient sits on a mat with the legs stretched in front. The person takes a deep breath while banned and then bends forward from the hips, exhaling while reaching for the toes. Hold the position for two or three breaths before returning to the original sitting position. This improves the functioning of the pancreas, liver and kidneys. Repeat this 3 times.
4. Shalabhasana (locust posture)
This asana is usually combined with other yogic postures. It tones up the pancreas and liver, improves digestion and also combats acidity.
5. Ardha matsyendrasana (spline twist pose)
Although this exercise is a bit difficult, it is excellent for the recovery of the pancreas. It provides lateral rotations of the spinal in order to improve the functioning of the digestive system. Additionally, it provides the strength and flexibility to the spinal nerves.
6. Kapalabhati (Pranayama)
This exercise mainly involves strong breathing (abdominal type) exercises that help get rid of blockages in arms and release the mucus. Pranayama should be practiced for at least thirty minutes per day. By controlling your breathing, the lungs act like a pump which exerts pressure and helps rid the body of toxins.
7. Savasana (the corpse pose)
This is a state of total relaxation which is usually practiced at the end of the yoga session. In order to achieve this state of complete relaxation, the patient should lie on his / her back with the eyes closed, legs slightly spread and the feet dropping to the sides. The arms should rest on the sides as the patient focuses on breathing for two to three minutes. This pose helps relax all the muscles that have worked during the yoga session.
Benefits of yoga for diabetics
Weight control
In order to treat and even reverse diabetes, losing weight should be your first priority. It is essential to keep your weight in check as excess weight only complicates this disease. Practicing yoga regularly can help diabetes patients shed those extra pounds.
Decrease stress
Mental stress increases blood pressure and increases stress hormones in the body. This makes type 2 diabetes very hard to manage. Studies have proven that yoga is a great stress reducer. Yoga gives patients time to themselves allowing them to focus on nothing but breathing and movement. Yoga helps reduce stress by reducing the levels of adrenaline, glucagons and cortisol in the body. This helps stabilize insulin production by melting away tension and stress and enhancing relaxation.
Improves circulation and muscle relaxation
Poor circulation is a major problem for many diabetics. Yoga relaxes the muscles thus increasing their uptake of insulin and reducing the blood sugar levels. Yoga helps oxygenate the body and cleanse the lymph system by pumping fresh blood into the blood stream. Additionally, yoga postures massage and stretch the pancreas helping it function more effectively.
Yoga postures lower cholesterol and blood pressure
These two factors make the treatment of diabetes very difficult. Therefore, managing them advances the effectiveness of other diabetes management efforts.
Works fast and is easily accessible
Yoga can be done by anyone regardless of the state of the body. Modified yoga practices especially for diabetics have become quite common nowdays. Studies have shown that just 10 days of yoga significantly impacts the blood sugar levels. As long as you stay within your level of fitness, the chance of injury is reduced.
Many diabetes sufferers have associated ailments that limit their physical and social activities. Others are simply looking for ways to less the effects of the disease and maintain good health. Yoga for diabetics incorporates practices such as stretching exercises, breathing techniques and posturing which are very effective in managing this chronic illness and living a healthy yogic lifestyle.
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