Yoga for Diabetics

Diabetes is increasingly becoming the urban Indian’s bane. While most
doctors suggest a balanced sugar-free and starch-free diet apart from
medication, diabetics can get added benefit from yoga. Not only does
regular yoga help with weight loss — the most effective recommendation
for Type 2 diabetes control — certain asanas can stimulate the pancreas
to produce sufficient insulin for controlling the sugar level in the
body. Says yoga trainer Yogesh Charan, “Certain postures restore the
pancreatic cell and also stimulate them to secrete insulin.” Incorporate
the following techniques into your daily exercise to keep diabetes in
check.

 Kapalbhati: The vigorous and powerful breathing
exercise and the stomach movements in Kapalbhati (a pranayama technique)
stimulate the pancreas.
Method: Sit in the gyan
position, i.e. cross-legged with a straight spine, stomach pulled in and
arms on the lap with the thumb and fingertips meeting. This position
aligns the spine with the back of your head. Relax your stomach muscles.
Now expel the air as forcefully as you are comfortable with through the
nose. This should cause the abdominal muscles to contract sharply and
should draw the abdomen inwards towards the spine (like when you suck in
your stomach). Then allow the inhalation to occur completely passively
without any additional effort. To repeat, the exhalation is done using
conscious sharp force, while the inhalation is just a recoil action
bringing the air back into the lungs. All the breathing takes place
through the nose. Right after the passive inhalation, exhale again
forcefully and continue at a steady rhythm. Do 10 rounds of 20-25
repetitions each.

Vajrasana: This position promotes stomach movement and thus helps stimulate the pancreas.
Method:
Sit in the namaz position with folded legs and clutched fists. Place
your hands on your thigh pressing into your stomach and bend forward
while exhaling. Pull your body back into the upright position and
inhale. Remain in each position for at least two minutes and repeat this
routine 10-15 times if you are a beginner.

Sarvangasana: It is very important to break down the
sugar in the blood through calorie-burning exercises. Charan suggests,
“Instead of just taking a walk every morning, alternate it with other
calorie-burning yogasanas like sarvangasana.”

Method: Lie
flat on your back. Inhale deeply while slowly raising your legs. Lift
your hips and legs vertically upwards till your toes point to the
ceiling. Hold the pose as long as you are comfortable while breathing
slowly and deeply through your abdomen. To come out of the posture, bend
your knees and place your palms on the floor. Slowly curve the spine,
gradually unfolding your body the way a carpet unrolls. When your entire
back touches the floor, straighten the knees, take a deep breath and
slowly lower your legs to the ground while breathing out.