By these simple pranayams and poses you can control blood glucose levels.
Yoga stimulates the organs which in turn improve metabolic activities and because of this these are very beneficial exercises for those people who are suffering from diabetes .
There are few poses which help in balance the functioning of the endocrine system.
According to Studies practicing some poses such as half-twist pose, bow pose, twisted pose, half- spinal twist, plough pose squeezes and compresses the abdomen and helps stimulate the pancreatic secretions or hormonal secretions.
In the study it was found that these poses are the most effective because they help in rejuvenate its capacity to produce insulin. They also strengthened the back muscles which enhance toning of muscles and internal organs. Not only poses even breathing exercises specially alternate nostril breathing and one-time inhale, exhale is extremely beneficial. Alternate nostril breathing is found useful in diabetes as alternate nostril breathing has calming effects on the nervous system. This manages the stress levels and do help in diabetes treatment.
One-time inhale – exhale 30 to 50 times quickly, on the other hand, stimulates the pancreas to release insulin, thus helping control diabetes. Pranayam makes the mind calm. Skull shining breathes combined with isolation of the belly help control blood sugar. These practices balance the Basic Metabolic Rate (BMR) which in turn helps stabilize sugar levels.
Once you are done with the practice then relax in corpse pose (lying flat on the ground). After losing excess weight you can stabilize blood sugar levels.
Follow these four key yoga postures:
You have to Stand straight and keep your feet close to each other. Your knees, legs and hand must be straight. Now bring your right foot and put it on your left thigh. Try to make a right angle. If you are unable to keep your foot on the thigh then 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. Now Join your palms and bring them to the middle of your chest and keep the figure pointing up wards. Slowly move your hands over head. Raise your arms over your head. Your arms should be slightly bent. Stand straight, look in front and try to be relaxed. Try to 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 and Repeat this procedure with the other leg. Try to repeat the whole procedure two to three times. It helps to stimulate the hormonal secretion of the pancreas.
First you have to lie on your stomach and your arms by the side of your body. Fold your knees and hold your ankles. Breath 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. Continue to take long deep breaths. Do not over do the stretch. After 15 – 20 seconds as you exhale gently bring your legs and chest back to the ground. Release the ankles and relax.
Yoga helps in controlling blood sugar levels. Organs like liver, pancreas and enzyme producing organs will function actively by practicing this asana.
Lie on your back with your arms beside you and keep your palms downwards. Now as you inhale, use your abdominal muscles to lift your feet off the floor, raise your legs vertically at a 90-degree angle and Continue to breathe normally and support your hips and back with your hands now lift them off the ground.
Now sweep your legs in a 180-degree angle over your head till your toes touch the floor. In this process your back should be perpendicular to the floor. This will be difficult initially, but in the starting try to do for a few seconds. After about a few seconds for beginners in this pose, you may gently bring your legs down on exhalation.
It stimulates the pancreas, spleen and activates immune system. It improves kidney and liver functioning and strengthens the abdominal muscles. It also rejuvenates the mind.
Half Twist Pose:
First you have to sit on the carpet, stretch the legs straight then fold the right leg and now keeps the right leg’s heel touching by 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 carpet. Now bring your left hand close to right knee and hold the right leg’s ankle or big toe with the left hand. Turn your head and shoulder to right side and look straight to the right shoulder’s side and repeat this process to the back side.
Apart from these four poses the sun salutation is also very effective exercise for those who are suffering from diabetes because it is considered to be a complete body exercise. You can do this for 15 minutes every morning and you will observe that it makes a huge difference in increasing metabolism rate of the body.
Half Twist Pose asana is good for the kidneys, pancreas, small intestines, gall bladder and liver, helping to stimulate digestion and squeeze out toxins. This asana also helps in Increase the elasticity of the spine, tones the spinal nerves.