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News » Lifestyle » Health & Fitness Tips » Fitness Tips » 4 Yoga Poses to Cure Diabetes at Home

4 Yoga Poses to Cure Diabetes at I earn 500/day, my baby’s per

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Follow these simple pranayams

and asanas to control blood
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glucose levels Please Help 1 Yea
Study after study at top Western 105 106/3 Devansh Fight live
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universities confirm and NEW ZEALAND BEAT PAKISTAN BY 7 WICKETS

reiterate what our ancient

science has been preaching all LATEST VIDEOS
along -that positive health
LIFE & STYLE
effects of yoga are bountiful.

My 8-yr-old child's
For one, yoga stimulates the
surgery failed, I n
Yoga for diabetes organs which in turn improves another 6 lakh to
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metabolic activities. This means her
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that the chemical transformations within a cell are carried out more efficiently. This
makes it a highly beneficial exercise for those suffering from diabetes -a complex
condition which occurs due to lack of insulin production by the pancreas or lack of
cell response to insulin, resulting in a multitude of metabolic imbalances involving
the regulation and utilisation of insulin and glucose (sugar) in the body. Delhi Times Fashion Dream Diamonds
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In fact, a study published in the journal, Evidence-Based Complementary and
Alternative Medicine, last year analysed available research looking at yoga's
influence on diabetes and complications of diabetes (for instance, kidney problems
and high blood pressure) and found that regular yoga practise led to shortterm
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improvements in fasting glucose and cholesterol levels. The research, conducted by
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the pancreas by certain postures rejuvenated its capacity to produce insulin.

Yoga practitioner Sabir Shaikh adds, "A few asanas help balance the functioning of
the endocrine system.It massages and tones the abdominal organs like pancreas
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and liver, stimulate the nervous and circulatory system which in turn helps in Pande’s collection Ahmad/Neetu
showcased at DTFW Singh’s collection
controlling diabetes."
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Diabetologist Dr Pradeep Gadge concurs. "Besides medication", he says, "Yogic

asanas help in harmonising the body, breath and mind, thereby contributing to the
overall health of the individual. Asanas help in optimal secretions of the endocranial GD Goenka Meat, high-calorie
glands which helps insulin in the body to be used more effectively." University present beverages up cancer
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Studies have also confirmed that practising certain asanas such as Ardha
Matsyendrasana (half-twist pose) combined with Dhanurasana (bow pose),
Vakrasana (twisted pose), Matsyendrasana (half-spinal twist), Halasana (plough pose)
squeezes and compresses the abdomen and helps stimulate the pancreatic Smoking - Beginning Delhi Times Fashion
of the end? Week: Day 1
secretions or hormonal secretions. As a result, more insulin is pushed into the
system. This rejuvenates the insulin producing beta cells in the pancreas of
diabetics suffering from both type 1 and 2. Practising the postures in a relaxed
manner, without exertion, meditation and breathing techniques help most patients
control the triggers or causes of diabetes.

Asanas over high-intensity workout

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A study, by S A Ramaiah in Washington, compared the effects of exercise such as Times Fashion Week collection at Delhi
walking, jogging on a treadmill, static cycling with asanas such as Upavishta Times Fashion Week

Bakasana (sitting crane), Bakasana (standing crane) and Dhanurasana. It was found
that these asanas were the most effective as they helped stimulate the hormonal
secretion of the pancreas and rejuvenate its capacity to produce insulin. They also
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strengthened the back muscles which enhance toning of abdominal viscera Anand showcases his
(muscles and internal organs).The balancing in Bakasana improves interaction Bhushan/Nikhita collection at Delhi
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between the pituitary gland and pancreas. Times Fashion Week

Breath of life

Aside from asanas, breathing exercises especially anulom vilom (alternate nostril
breathing) and kapalbatti (one-time inhale; exhale 30 to 50 times quickly) is
extremely beneficial.Anulom vilom is found useful in diabetes as alternate nostril
breathing has calming effects on the nervous system, facilitating homeostasis
(internal equilibrium in the function of all the systems). This manages the stress
levels, helping in diabetes treatment .

Kapalbhatti, on the other hand, stimulates the pancreas to release insulin, thus
helping control diabetes. Pranayam makes the mind calm, thus balancing the
interaction between the pituitary gland and the pancreas. Kapalabhati combined LIKE WHAT YOU
SEE?
with Nauli Kriya (pressure manipulations and isolation of abdominal-recti muscles)
help control blood sugar. These practices balance the Basic Metabolic Rate (BMR) Keep up with the latest by
which in turn helps stabilise sugar levels. FOLLOWING US ON

"Once you are through with the practice, relax in shavasana (lying flat on the ground)
to cool off," advises Shaikh. "A yogic diet that is high in fibre, whole grains, legumes
and vegetables complements the regimen. It is recommended to lose excess weight and subscribe to our
and stabilise blood sugar levels." DAILY NEWSLETTER

Bear in mind SUBSCRIBE NOW!

Throughout the programme, monitor glucose levels under the supervision of a

physician, and take appropriate medication as prescribed. MORE FROM TOI

UP 2017
-Practise yoga in the morning and evening for 40 to 60 minutes with the
recommended series of postures according to one's capacity. , 11
-The maintenance period of postures should be increased gradually from five
seconds to a minute, or even longer, depending on the posture and capacity of the Paneer Butter Masala
person. Recipe
-Always focus on breathing during the maintenance period of the posture.

Tried and tested Kaju Katli Recipe

When 38-year-old Manish Chaturvedi was diagnosed with case of borderline

diabetes (medically termed as pre-diabetes), a condition characterised by the
presence of blood glucose levels that are higher than normal but not high enough to NAVBHARAT TIMES
be classified as diabetes, he was advised by his doctor to take up yoga.

If undiagnosed or untreated, pre-diabetes can develop into type 2 diabetes.

Chaturvedi, a healthcare professional was also asked to change his sedentary
lifestyle. "My mother is diabetic. When she introduced yoga in her routine, it helped
FEATURED TODAY IN TRAVEL
control her sugar levels," he says.

Chaturvedi began with yoga and pranayam Chaturvedi began with yoga and
pranaya after his sugar hit a high. "I practised pranayam, which included anulom
vilom, kapalbatti, mandukasan and ardha chakrasana (in pic) for 30 minutes every
day." OUR GLOBAL PARTNERS

After three months of regular practise, Chaturvedi found that his practise, Chaturvedi
found that his sugar levels were returned to the normal margin.

Follow these four key yoga postures

Vrikshasana

Benefit:
My baby won't survive without
help
Helps stimulate the hormonal secretion of the pancreas.

Method My 8-yr-old child's 1st surgery

failed, I need another 6 lakh to
save her
-Stand straight and keep your feet close to each other. Your knees, legs and hand
should be held straight. Please Help 1 Year Old Devansh
-Now bring your right foot and keep it on your left thigh. Try to make a right angle. If Fight liver disease

you are unable to keep your foot on the thigh, try to keep your foot on the left leg
wherever you feel comfortable and maintain balance. But remember your right toe
should point down wards. Your body balance should depend on the left leg.
-Join your palms and bring them to the middle of your chest and keep the figure
pointing upwards. Slowly move your hands overhead. Raise your arms over your
head. Your arms should be slightly bent.
-Stand straight, look in front and try to be relaxed.
-Stay in this position for about 10 seconds. Breathe normally.
-Slowly bring your hands in the middle portion of the chest same as before, bring
your right leg to the ground and come back in the starting position. -Repeat the
same procedure with the other leg.
-Try to repeat the whole procedure two to three times.

Dhanurasana (Bow pose)

Benefit:

Improves the functioning of pancreas and intestines. Thus helps in controlling blood
sugar levels. Organs like liver, pancreas, and enzyme producing organs will function
actively by practicing this asana.

Method:

-Lie on your stomach with your feet hip width apart and your arms by the side of
your body.
-Fold your knees and hold your ankles.
-Breathing in, lift your chest off the ground and pull your legs up and back.
-Look straight ahead with a smile on your face. Curve your lips to match the curve of
your body.
-Keep the pose stable while paying attention to your breath. Your body is now taut
as a bow.
-Continue to take long deep breaths as you relax in this pose. But don't get carried
away. Do not overdo the stretch.
-After 15 -20 seconds, as you exhale, gently bring your legs and chest back to the
ground.
-Release the ankles and relax.

Halasana (Plough Pose)

Benefit:

It stimulates the pancreas, spleen and activates immune system by massaging all the
internal organs including pancreas. It improves kidney and liver functioning and
strengthens the abdominal muscles. It also rejuvenates the mind.

Method:

-Lie on your back with your arms beside you, palms downwards.
-As you inhale, use your abdominal muscles to lift your feet off the floor, raising your
legs vertically at a 90-degree angle. Continue to breathe normally and supporting
your hips and back with your hands, lift them off the ground.
-Allow your legs to sweep in a 180-degree angle over your head till your toes touch
the floor.
-Your back should be perpendicular to the floor. This may be difficult initially, but
make an attempt for a few seconds.
-Hold this pose and let your body relax more and more with each steady breath.5
After about a minute (a few seconds for beginners) of resting in this pose, you may
gently bring your legs down on exhalation. -Avoid jerking your body, while bringing
the legs down.

Ardha Matsyendrasana (Half Twist Pose)

Benefits:

This asana massages the kidneys, pancreas, small intestines, gall bladder and liver,
helping to stimulate digestion and squeeze out toxins. Useful for diabetics, with
concentration on the pancreas.Increases the elasticity of the spine , tones the
spinal nerves .

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Method

-Sit on the carpet, stretch the legs straight.

-Fold the right leg. Keep the right leg's heel touching the left leg's knee.
-Take the right hand to back of the waist twisting
your trunk, spread palms inside and place it on the
TOP COMMENT carpet.
Pictorial presentation would have -Bring the left hand close to right knee and hold the
been better to understand. right leg's ankle or big toe with the left hand.
Moash -Twist the head and shoulder to right side and look
SEE ALL COMMENTS ADD COMMENT straight to the right shoulder's side (i.e back side).

Other than these four poses, Suryanamaskar or the

sun salutation is proven to be a highly effective
exercise for those with diabetes as it is considered to be a complete body
exercise.Doing this for 15 minutes every morning can make a huge difference in
increasing metabolism rate of the body.

Get latest news & live updates on the go on your pc with News App. Download
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