If you thought you are stuck with diabetes lifelong and the condition will only aggravate with time, there is good news! With regular practice of yogic techniques, like correct diet, yoga postures, correct breathing and relaxing techniques, you can work at the root cause of diabetes and be able to control and manage the condition.
What is diabetes?
It is a disease in which the pancreas starts malfunctioning and is no longer capable of digesting the amount of sugar generated in the body. It is a common ailment in those suffering from obesity. In reality, diabetes is an insidious disease that goes undetected. There have been more cases of diabetes reported in women than men.
How can you control it?
People suffering from diabetes need to follow a scheduled diet plan without skipping or delaying any meals. Experts suggest eating small portions of nutritional food at every four hours interval. Alcohol is akin to poison for a person suffering from diabetes. Exercising regularly can help in managing the problem.
What is the right way of practicing yoga?
Yoga must be practiced in a clean, hygienic and well-ventilated environment. Maintain a schedule for your practice. Yoga must be performed on a mat or blanket while wearing loose or comfortable clothing. Early morning yoga is very beneficial and should be done on an empty stomach, after cleaning out the nose and throat. Drinking a glass of water 15 minutes prior to starting helps. Unless a technique says to the contrary, breathing must be through the nose only.
What yoga techniques will prove helpful?
- Kapalbhati – breathing technique
Inhale slowly and deeply and exhale forcefully to perform this technique. The focus must be on the nose and not stomach movements. Those suffering from nasal disorders and bronchitis might benefit from this as it cleanses the frontal sinuses. People with hernia or cardiac issues must not do this technique.
- Shalabhasana – the locust pose
While lying on the abdomen, raise alternate legs high up as much as possible and hold for 4 seconds. Then practice with both legs together. Do 2-3 repetitions of each pose. You can strengthen your lower back muscles, thighs and abdominal muscles with this technique. Myopics, people with cardiac issues, abdominal problems, hernia and hypertension must not do this.
- Bhadrasana – the butterfly pose
Sit with your feet drawn towards you and soles touching. With the back straight, hold your toes or place hands on the knees. Stay in this pose as long as comfortable. This technique strengthens the muscles of the inner thighs and pelvis. If you are an arthritic patient you must not do this.
- Dhanurvakrasana – the bow pose
Start by lying down on your stomach with your legs stretched and arms at your side. Try to catch your ankles as you lift your bent legs. Raise your legs further by pulling at the ankles. Inhale and create a “bow” shape by raising your head and neck upwards. Hold this position for a few seconds before exhaling and returning to original position. Repeat this thrice.This exercise works on the abdominal and pelvic muscles and strengthens them. It also works on the spinal cord through contraction and relaxation of the spinal muscles. Pregnant women, highly myopic people, those with cardiac issues or abdominal injuries must avoid doing this exercise.
- Hastapadanasana – the hand-to-leg pose
With a 2 feet gap between your legs, stand erect and raise your hands high while inhaling. Exhale and bend forward as much as possible. This is a great way of strengthening those core abdominal and posterior muscles while also making the spine flexible. People with hypertension, spinal injury, cardiac issues and vertigo must refrain from doing this.
- Yoni Mudra – detachment from chaos
Sit in an ease pose on the floor with your fingers placed on the ears, eyes, nostrils, and above and below the lips. Concentrate on your breathing for five minutes in this pose. This is a safe way of increasing your concentration and de-stressing. It can be practiced by anyone.
- Yogendra pranayama 9
Sitting in the Vajrasana or Sukhasana, breathe in from the right nostril for 2 seconds while keeping the left one closed. Hold the breath for 4 seconds with both nostrils closed and exhale from the left nostril with the right nostril closed. Repeat this 5-10 times. This technique is safe for everyone as it relaxes the mind and improves the heart’s rhythm.