Simple Yoga Posture
For those with diabetes or pre-diabetes, adopting a regular yoga routine in addition to other healthy lifestyle habits can provide relief from diabetic symptoms and even help overcome the condition.
The best beginning yoga for diabetes will include postures and breathing exercises that are designed specifically to target and stimulate the pancreas. By improving blood flow to the pancreas, yoga postures for diabetes rejuvenate the organ’s cells and improve its ability to produce insulin for the body.
Beginning a yoga for diabetes routine, in addition to relieving symptoms, can bring a new level of physical ease and overall well-being to your day. Generally speaking, yoga postures for diabetes should be practiced before meals, but after consuming glucid liquids. Practice can be done in the morning and evening for up to 40 or even 60 minutes, depending on comfort level.
When beginning yoga for diabetes, it is important to start with simple asanas. Avoid heavy exertion and instead focus on smooth, even stretching and abdominal compressions. When beginning yoga, start with holding each posture for about five seconds, or as long as is comfortable. As you progress, gradually increase the duration of each pose until you can comfortably hold asanas for up to one minute each.
Several poses that have been found to be especially effective for diabetes include:
- Dhanurasana (bow pose)
- Paschimottanasana (seated forward bend)
- Padangusthansana (head to toe pose)
- Bhujangasana (cobra pose)
- Sarvangasana (shoulder stand)
- Ardha-matsyendrasana (spinal twist)
- Halasana (plough pose)
- Yoga mudrasana (yogic symbol pose)
- Supta Vajrasana (sitting pose of firmness)
- Chakrasana (wheel pose)
- Shalabhasana (grasshopper pose)
Yogic abdominal squeezing (udiyana bandam) can also help stimulate proper pancreatic function.
While holding yoga postures for diabetes, make sure to maintain focus on the breath. This will help build mind-body awareness and relax the nervous system to allow the release of tension and stress.
Specific yogic breathing exercises can help with blood-oxygen levels and pancreas stimulation. Also, meditation has been shown to promote healthy endocrine function by relaxing the sympathetic nervous system.
If at any point you feel fatigued during your yoga for diabetes routine, lie down in Shavasana, or relaxation pose.
As you progress with yoga postures for diabetes, make sure to monitor your glucose levels under the supervision of your doctor. When your progress allows it, you may be able to decrease medications.