Yogic asanas burn calories, reduces bulging around abdomenand also activate pancreas which produces insulin. Standing asanas of sun-salutation activate energy and helps in recharging body. Forward bending asanas reduces your mental stress & anxiety.

Diabetes is disorder in the metabolism of sugar. It can be hereditary or it can enter silently in your body due to many contributory factors. Drugs and medications only curb from making it worsen state, but it is not the permanent solution. Moreover, regular dose of chemical drug can damage other organs. Asanas (what is asana) are safest, reliable and most economical way to manage diabetes.

The diabetic patients are rising at an alarming rate from the past few decades. Mental stress, anxiety and intake of unhealthy food are contributory factors. Medicines and Pills are costly and have some side-effects. Selective asanas are excellent in controlling diabetes. These asanas not only reduce blood sugar but are also useful in curing other diseases too. It gives strength to your body, and improves suppleness and flexibility of the body. Asnas are useful as:

  • It stimulate the pancreas
  • Relax the nervous system
  • Reduce dependency on pills
  • More secretion of insulin
  • Proper blood circulation

Asanas for Diabetes

Asana is not merely expansion or contraction in certain directions. It is the symbolic expression of all possibilities of life. It is the yogic way to strengthen your bond of love and compassion with elements of nature. The simple asanas reduce your mental and physical stress level, as it involves your awareness and attention. It recharges cells and tissues including digestive organ and improves ability of pancreas to produce more insulin.

Here are some selective asanas to manage diabetes in smart way:

Surya Namaskara

Surya namaskara or sun salutation is a set of dynamic 12 asanas. There is specific seed mantra for each asana. It is always practiced with empty stomach. It works on cardiovascular system of your body. It helps in de-stressing the body in a balancing way, which otherwise can aggravate the problem. The rhythmic gentle movements are practiced early in the morning when mind is fresh and environment is pure. Start your practice for 20-25 minutes for few weeks.

Benefits of surya namaskar to control diabetes

  • Management of insulin level
  • Improve blood circulation
  • Ensure more supply of oxygen
  • Boost digestive system
  • Activate the pancreas

Bhujangasana (cobra pose)

Lie flat on the abdomen with chin resting on the floor. Put your hands in line with armpits. Straight both elbows making arch of the back. Extend your feet. Push your chest forward like a cobra. Move your head back and turn your sight upward. Thighs should be in-touch with floor while arms supports the body’s weight. Hold breath in final position. Inhale while lifting upper portion of body. Practice for 20-25 minutes initially, and then gradually increase the duration.

Benefits of cobra pose to control diabetes

  • Beneficial to digestion
  • Tones your tummy
  • Massage your kidney
  • Remove fatigue owing to diabetes
  • Stimulate the pancreas
  • Induce stability in body

Mandukasana (frog pose)

This pose resembles relaxing frog in pensive mood. This relaxing pose is excellent to control blood sugar of diabetic patient. Sit in thunderbolt pose on your kneel. Make a fist with thumb tucked well. Place your fist against abdomen covering each side of navel. Feel the pressure of fist near abdomen. Bend forward gently and press your navel with fists. Hold this position at least for 10 seconds with holding your breath. Inhale and return to original position. Keep your back straight.  Repeat this yogic pose for 3-6 times as per your strength.

Benefits of frog pose to control diabetes

  • Stir digestive system
  • Massage your abdomen
  • Control fatigue & stress
  • Stimulate the pancreas
  • Control blood sugar

Vajrasana (thunderbolt pose)

Sit on the floor with folded legs from kneel. Your back, shoulder and neck should be upright. Make comfortable space in-between heels and bring both toes together. Place gently your buttocks on the inner side of folded legs. With complete relaxation, place your hands on each side of the knees. Your palms should be placed towards the floor. Close your eyes and relax the whole body and mind. Practice after meal for better digestion.

Benefits of thunderbolt pose to control diabetes

  • Eliminate your laziness
  • Stir digestive organs
  • Activate pancreas function
  • Make cells receptive to glucose
  • Remove stomach ailments
  • Control your blood sugar

Paschimottanasana (back stretching pose)

Sit on the floor with lengthening legs with feet together. Put your hands on the knees. This is the basic position of back stretching pose. Gently move forward the upper part of the body. Bend from the hips with outstretched hands touching the top of knees. Hold the big toes with fingers and thumbs. If not possible, then you can hold heels or ankles with no jerk in the body. Put your forehead on the knees. Hold this position as long as possible. Inhale in initial position and exhale as bend forward. Go for 4-5 rounds if learning in a reputed yoga school.

Benefits of back-stretching pose

  • Tones your abdomen
  • Stimulate liver & pancreas
  • Stir digestive fire
  • Remove toxins from body
  • Control undue blood sugar

Vyaghrasana (Tiger Pose)

Sit in thunderbolt pose with kneel on the floor. Place your hands on the knees with palms down. Lift only one leg and place your hands below the shoulders. Relax the whole body. Hold this static tiger pose for few seconds. Repeat this exercise with by lifting another leg. Inhale while stretching leg and exhale while swinging leg. Practice this yogic pose for few rounds.

Benefits of tiger pose for diabetes

  • Reduce excess fat in body
  • Control blood glucose levels
  • Activate digestive organs
  • Improve metabolic activity
  • Helps in diabetic control

Dhanur Asana (Bow pose)

Lie flat on your tummy with legs and feet together. Bend the knees and hold ankles with hands. Stretch your body like a bow with knees and thighs firmly on the ground. Position your chins with resting on the floor. Look straight ahead. Hold the final position for 10-12 seconds with head tilted back. Inhale in resting position, and exhale while releasing this pose. Retain the breath while raising your body. Practice 3-5 rounds initially, if you are yoga beginner.

Benefits of bow pose

  • Helps to counter diabetes
  • Stir secretion of insulin
  • Improve digestive system
  • Improve body’s metabolism
  • Control damages from diabetes

Janu Sirshana (head to knee pose)

Sit on the floor with outstretched legs. Slowly bend left leg touching the floor. The sole of foot must touch right thigh. With straight back, place both hands on top of right knee. Move forward with hands sliding and hold the right foot. You can hold big toe with index finger, middle finger and thumb. Touch the knee with the forehead. Hold final position as long as possible. You can practice 3-5 times with controlled yogic breathing.

Benefits of head-to-knee pose

  • Control anxiety & stress
  • Stir secretion of insulin
  • Improve digestive system
  • Stimulate liver & pancreas
  • Recharge weak cells in body
Written by : Yogi Simant

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