Diabetes and Yoga. You can control diabetes with yoga!

yoga-for-diabeticsDiabetesjpgWhat is diabetes?
Diabetes is a chronic condition (meaning that although it can be controlled, it lasts a lifetime) associated with disease of the pancreas, that produces the hormone insulin. Insulin produced by the pancreas lowers blood glucose and helps the body use food for energy. Absence or insufficient production of insulin causes diabetes.

Known three basic types of diabetes:

  • Type 1, where there is no production of insulin. Diabetes is hereditary. People with type 1 diabetes must use insulin injections to control their blood glucose.
  • Type 2, where the pancreas does not produce enough insulin. This is caused by lifestyle changes like regular consumption of unhealthy food plus sedentary life and increase in weight.
  • Gestational diabetes. Diabetes that’s triggered by pregnancy is called gestational diabetes.

Regular practice of yoga benefits the body and is effective measure to treat Type 2 diabetes, where the causes are attributed to life style and stress.

Symptoms of Diabetes in general:

  1. Lethargy
  2. Blurred vision
  3. Weight Loss
  4. Bad breath
  5. Hyper ventilation
  6. Nausea
  7. Vomiting
  8. Abdominal pain
  9. Sugar in urine


  1. Improves digestion, immunity and blood circulation in your body, particularly in the arms and legs, where diabetic patients most commonly encounter problems.
  2. Enhances function of neurological and endocrine organs
  3. Can prevents and provides relief from chronic illnesses
  4. Overall the body feels healthier, more energetic

Try these yoga poses that will help you control and  live with the diabetes. But they should be learned with proper guidance, before putting them into practice.

1.Vajrasana (Diamond Pose):Vajrasana

  • All you need to do is place a yoga mat on the floor.
  • Kneel on the mat, and let the top surface of your feet touch the mat, such that your heels are pointing upwards.
  • Sit on the heels and rest palms on your knees, with your big toes touching but your heels parted.
  • Straighten your spine and tuck in your chin; gaze forward with a peaceful mind. Hold the sitting pose for two minutes (to start with). You will feel a stinging pain in your feet if you are not habituated to sitting this way. You can stretch your legs and rest for a while and start again.
  • Inhale and exhale, slowly and deeply. Close your eye. Breath at a steady rate. Focus your attention on specified body parts, e.g. your abdominal region and the expanded chest. Feel unlimited power is flowing along your spine from the sacrum region directly up to your cervical vertebra then into your crown.

Note :

  1. To do Vajrasana just after having food.
  2. If you feel an intense pain in your feet, you can use a cushion.
  3. If you have had some leg injury, please do not do this without expert guidance.

Benefits of Vajrasana:

  • Sitting in this pose helps in reduction of the hips.
  • This pose is useful for people suffering from arthritis as it acts as a painkiller.
  • It helps in:
  1. to fight stomach disorder
  2. weight loss
  3. increasing the blood circulation in the body
  4. getting rid of constipation
  5. digestion
  6. curing urinary problem
  7. making the lower body flexible
  8. combating acidity
  9. strengthening the sexual organs
  10. toning of body muscles like the hips, thighs and the calf muscles
  11. curing vericose veins and joint pains.

Yoga Breathing or Pranayama2.Pranayama (Breathing):

  •     If doing the exercises inside, make sure the window is open to allow plenty of fresh air into the room. Sit on a yoga mat on the floor. Fold your legs in either padmasana or sit cross legged.
  •     Now straighten your back, keep your chin parallel to the floor, place your hands on your knees with your palms facing upwards and close your eyes.
  •     Breath in deep and hold your breath for five counts. Exhale slowly. Never strain your breathing in pranayama. Repeat this process at least ten times.
  •     Once you are done, rub your palms together till they are warm, and place them on your eyes. Now slowly open them and smile.

Benefits of Pranayama:

  1. Breathing in deeply and breathing out helps oxygenate your blood, and improves circulation.
  2. Calms the mind and gives your rattled nerves some much needed rest.
  3. Helps a lot in combating the sugar levels in the body.

3. Child Pose (Balasana):

  1. Sit on the floor with your weight on your knees. Now flatten your feet onto the floor and sit on your heels.
  2. Spread your thighs apart a little. Exhale and bend forward from your waist.
  3. Let your stomach rest on your thighs and extend your back. Now stretch out your arms in front of you to elongate the back.
  4. You can also rest your forehead on the floor. This may require flexibility, so don’t push your body beyond its limit. You will get better with time.
  5. This is a resting pose so you should ideally breath at a normal pace. You can stay in this pose for as long as three minutes or as little as five counts

Child Pose (Balasana)Benefits of Balasana:

  • Gently stretches the hips, thighs and ankles, calms the mind and helps relieve stress and fatigue.
  • Great remedy for that lower back pain you might have from long hours of sitting.
  • Massages the abdominal organs, especially the kidneys and adrenal glands.
  • This pose can also relive constipation.
  • Provides a sense of peace and tranquility.

Note: If you are pregnant, have a knee injury or have diarrhoea do not do this pose.

sarvangasana4.Sarvangasana (Shoulder Stand):

  1. Lie down flat on the floor, on your back, palms by your side facing.
  2. Now slowly raise your legs either by first folding them at the knees or by lifting them straight.
  3. Place your palms along your back and hips to support it, and raise your body while pointing your toes to the ceiling.
  4. All your weight should be on your shoulders. Make sure you breathe slowly and lock your chin into your chest.
  5. Your elbows should be touching the floor and your back should be supported. Hold this pose for as long as you are comfortable.
  6. To return to the lying position, slowly lower your body. Do not fall back to the lying position.


  • Do not do this pose if you suffer from any neck or spinal injuries.
  • If you do have high blood pressure perform this exercise only under supervision.
  • Should be avoided during menstruation and pregnancy.
  • Should be avoided if suffering from a very enlarged thyroid, enlarged spleen or liver as well as cervical spondylitis, slipped disc, headache and weak blood vessels in the eyes.Should not be performed by people suffering from heart conditions or brain diseases.

Benefits of Sarvangasana:

This pose is essentially known for its ability to regulate the working of the thyroid glands. These glands are responsible for the proper functioning of the entire body including the digestive, nervous, reproductive system, regulating metabolism and respiratory system. Apart from that, it nourishes the spine with a good supply of blood and oxygen, helping you beat nervous system disorders, and improving your all round health.

1. Regulation of the sex glands and the pituitary glands.
2. Stimulation of the nerves.
3. Eye sight gets improved.
4. Good for your abdomen.

Halasana 5,Halasana:

  1. Lie on your back. Join the legs together. Relax the whole body.
  2. Keep the palm flat on the ground. Keep breathing normally.
  3. While exhaling press the palm on ground and raise both the legs upwards straight then try to touch the ground just behind.
  4. Breathe slowly and hold the posture for several minutes (1-2 minutes).
  5. To return to the lying position gently roll your back onto the floor, breath in while you come down. Do not drop down suddenly.
  6. Repeat this for 3-5 times.

Benefits of Halasana:

This pose is great for those who sit for long hours and tend to have bad posture. It stimulates the thyroid glands, parathyroid glands, lungs and abdominal organs, therefore helping the blood rush to your head and face, improves digestion and keeps the hormonal levels in check.

  1. Calms the brain
  2. Stretches the shoulders and spine
  3. Helps relieve the symptoms of menopause
  4. Reduces stress and fatigue
  5. Therapeutic for backache, headache, infertility, insomnia, sinusitis

Note: If you suffer from liver or spleen disorders, hypertension, have diarrhoea are menstruating or have suffered a neck injury, avoid doing this pose.

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