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Diabetes be gone!

  • Published at 06:00 pm August 9th, 2018

Yoga to control diabetes

Diabetes is a serious, complex condition which can affect the entire body. It is a group of metabolic disorders in which there are high blood sugar levels over a prolonged period. This could be because insulin production in the body is inadequate. The body’s cells do not respond properly to insulin or both. The three types of diabetes are:

Type 1 diabetes - the body does not produce insulin, approximately 10% of all diabetes cases are type 1.

Type 2 diabetes - the body does not produce enough insulin for proper function, approximately 90% of all cases of diabetes worldwide are type 2.

Gestational diabetes - this type affects females during pregnancy.

Yoga Poses

Diabetes is caused when your blood cells do not respond to insulin produced in the body. When you follow a regular yoga regime, your body starts responding to insulin which helps to reduce your blood glucose. Yoga also helps improve blood circulation, particularly in the arms and legs, where diabetic patients most commonly encounter problems. It is an excellent way to fight stress, both at body and mind levels, which in turn helps to keep one’s glucose levels down. Regular yoga practice can help reduce the level of sugar in the blood, along with lowering blood pressure, maintaining a healthy body weight, reducing the severity of symptoms and slowing the rate of progression of the disease.

Bridge pose

This pose helps keep blood sugar level in control and helps to relax the mind. It provides relief from stress and fatigue which helps to relieve diabetes.    

Lie on your back and bend the knees such that the feet are flat, the thigh and feet should be parallel and keep your hands on the sides at this stage. Inhale, lift up your hips and support your back with hands. Retain the head and shoulders on the floor and lift the hips up as much as possible. Breathe normally and hold this posture for 30 seconds to 1 minute. Gently release the hands, back and relax.

Bow pose

By massaging your internal organs, this pose can help to balance blood sugar level and insulin.    

Lie on your stomach with your feet hip width apart and your arms by the side of your body. Fold your knees, take your hands backwards and hold your ankles. Inhale, lift your chest off the ground and pull your legs up and back, look straight. Your body is now curved, take normal breath and hold here for 30 seconds to 1 minute. Now exhale and gently release your legs, chest and relax.

Child’s Pose

This pose helps to reduce stress and fatigue which can help to provide relief for diabetes.    

Begin by sitting on your heels and then slowly fold forward, bringing your chest to your thighs 

and your forehead to the mat, stay in this position for 1 to 2 minutes.

Shoulder stand pose

It is essentially known for its ability to regulate the working of the thyroid glands. These glands are responsible for proper functioning of the entire body including the digestive, nervous and reproductive systems, regulating metabolism and providing a good circulation of blood and oxygen which are helpful for diabetes.

Lie on a mat and slowly raise your legs toward the ceiling. Press the ground with your palms and lift your legs so that they are perpendicular to the ground, keep your elbow on the floor and support your waist with your palms. The weight of your body should rest on your shoulder blades, keep normal breath and hold the position for 30 seconds to 1 minute. Now slowly bring back your legs to the ground and take a rest for 30 seconds.

Half spinal twist

It’s an excellent pose for stimulating all internal organs.    

Sit erect with your legs stretched out, make sure that your feet are placed together and your spine is absolutely erect. Now bend your left leg such that the heel of the left foot lies next to the right hip. Then place the right leg next to the left knee by taking it over the knee. Twist your waist, neck and shoulders towards the right and make sure your spine is erect. Hold the pose for 30 seconds to 1 minute and keep normal breath. Now release the right hand, waist, chest and neck. Repeat the steps on the other side.   


  • Choose a healthy life style.   

  • Make healthier food choices.       

  • Control your stress.    

  • Keep moving.    

The writer is a Registered Yoga Teacher with Yoga Alliance USA. Check out his website at www.saldinyoga.com