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Research has demonstrated that Yoga-based lifestyle is better than exercise-based lifestyle for both preventing and controlling diabetes Yoga is not just effective in controlling blood sugar and reducing stress, but can also deal with comorbidities
(From left) Vakrasana, Hamsasana, and Mayurasana. (yogicwayoflife.com)
The global prevalence of diabetes is high and increasingly rapidly, making the disease a major health challenge. Within this high-prevalence scenario, India has it quite bad — it is the diabetes capital of the world. According to a study by ICMR-INDIAB published in Lancet, 11.4 per cent of the adult population in India has diabetes and 15.3 per cent has prediabetes.
Reportedly, more than half the people with these conditions are undiagnosed. Take this test of the American Diabetes Association (ADA) to calculate your risk for diabetes or prediabetes.
COUNTER THE RISK WITH YOGA THERAPY
If you are among those affected by diabetes or at risk of developing it, Yoga can help. Several research studies show that Yoga is not just effective in controlling blood sugar and reducing stress, but can also deal with comorbidities. Yoga addresses the exercise, lifestyle and mind-management aspects in the disease.
“We have demonstrated through research that Yoga-based lifestyle is better than exercise-based lifestyle change. It not only reduces the blood glucose level and glycated Haemoglobin (Hb1AC), it increases good cholesterol and reduces bad cholesterol more effectively than exercise, and also normalises the weight and BMI. Nerve conduction velocity (in patients with peripheral neuropathy) improves within two weeks of Yoga practice. Depression and anxiety get reduced. Very interestingly, it reduces the requirement of oral medication,” explains leading Yoga Therapy specialist Dr Nagarathna Raghuram, Medical Director of Arogyadhama, SVYASA, Bengaluru.
YOGA POSES FOR DIABETES
“In diabetes, we need to restore normal functioning of the pancreas and reduce the visceral fat in the abdomen. In the asanas, deep pressure and focusing on the pancreas and then defocusing removes pranic-flow blockages and harmonises the prána into the pancreas. The poses have to be done with ease to give deep internal awareness,” says Dr Nagarathna.
Meru Vakrasana (Simple Spinal Twist Pose)
It stimulates the pancreas and is thus useful for diabetes. It is a preparatory pose before ArdhaMatsyendrasana (Half Spinal Twist pose), which is the well-acknowledged diabetes-remedial pose. It also tackles constipation and dyspepsia.
The Steps:
1. Sit on the mat with legs stretched out. Bend the right leg and place the foot beside the left knee.
2. Twist right as you exhale, bringing the left arm around the right knee to hold the right big toe (or ankle).
3. Place the right palm on the ground behind you, keeping the spine tall and the twist deep.
4. Hold for a minute, breathing normally. Then, release and relax.
5. Repeat on the other side.
Dhanurasana (Bow Pose)
Useful for diabetes patients as it tones the pancreas. Removes gastro-intestinal disorders, stimulates the entire back.
The Steps:
1. Lie on your belly on a mat.
2. Bend your knees and hold your ankles (left hand to left ankle, right hand to right ankle).
3. Inhale and lift your head, chest, and legs, arching your back like a bow. (Knees may spread at first but will align with practice.)
4. Balance on your abdomen and look ahead, keeping your elbows straight.
5. Keep toes together and hold for 30 seconds, breathing normally.
6. Exhale and gently come back to the starting position.
7. Relax in Makarasana (lying on your belly with your head resting on folded arms).
Hamsasana (Swan Pose)
This is a preparatory pose for the advanced Mayurasana (Peacock pose). Both poses address abdominal obesity and activate the pancreas, helping clear constipation and improve digestion.
The Steps:
1. Sit with the back straight and legs extended.
2. Fold your legs into Vajrasana (Thunderbolt Pose), placing hands on your knees.
3. Spread your knees apart and place your hands on the floor between them, fingers pointing backward toward the groin.
4. Bend the elbows and lean forward supporting the trunk on the elbows at the navel, and lower your forehead onto the floor.
5. Extend your legs back, balancing on your toes, and lift your head to gaze forward. Hold and breathe normally. In this position, the body is at 30 degrees to the floor, and its weight is on the hands and tips of the toes.
6. Lower your forehead to the floor
7. Bring your knees beside your hands
8. Come back to the sitting position of Vajrasana
9. Release the posture and relax.
Mayurasana (Peacock Pose)
A very good pose for diabetes, it addresses abdominal obesity and reduces tummy fat. It helps in constipation, poor appetite, irritable bowel syndrome. However, those who cannot perform this can do Hamsasana.
The Steps:
1-5: Follow the same steps as in Hamsasana (Arm Balance Preparation).
6. Shift your weight forward and lift your torso and legs off the ground.
7. Balance on your hands, keeping your body parallel to the floor with elbows supporting you. Look ahead and breathe normally.
8. Gently lower down the legs and return to Vajrasana, then stretch your legs out and relax.
NOTE: These practices are indicatory and not a substitute for medical advice. Always learn Yoga from an experienced teacher and consult your physician before attempting any exercise regimen.
The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at [email protected].