Cure diabetes from yoga exercises? In fact, yoga only helps you improve the harmful symptoms of this disease. However, this seemingly small improvement creates huge effects in your journey to improving your health. The 6 yoga exercises below will be “eloquent” proof of the above theory!
In recent years, diabetes is a fairly common disease, appearing in many different ages. In addition to the use of drugs, diabetes needs to combine other exercise methods such as meditation, yoga, tai chi not only bring the same benefits as physical exercise, but also help reduce stress, oxidation in diabetes – cause insulin resistance and pancreatic beta cell dysfunction.
How does yoga positively affect people with diabetes?
Today, with the growing society, people have more and more habits of eating and drinking foods and drinks containing a lot of sugar, which are harmful to health. Although sweets and soft drinks are not the main causes of diabetes, the majority of patients with diabetes are the result of eating habits that consume a lot of sweets.
Diabetes occurs when blood cells do not respond to the adequate amount of insulin produced in the body. When you exercise, your body begins to respond to insulin, which helps lower blood sugar levels.
Practicing yoga helps people with diabetes control the disease and its complications
One of the sports introduced to patients is practicing yoga. This is a combination of movement and breath originating from India. Scientific studies have proven that practicing yoga helps people with diabetes control the disease and its complications. Besides, yoga also helps improve your mental and physical health.
Regular yoga practice helps to lower blood sugar levels, lower blood pressure, reduce the severity of symptoms, and slow the progression of the disease. It also reduces the possibility of complications of the disease. Let’s learn about yoga exercises to help cure diabetes with easyhealthylive.com!
6 yoga exercises to effectively treat diabetes at home
1. The breathing exercise kapalbhati
Kapalbhati is a forceful breathing exercise. The stomach movement in this diabetes yoga pose will stimulate the pancreas to work properly.
- Sit with your back straight on the mat, legs crossed. Both hands are relaxed and placed on the knees. This pose needs to stabilize your spine, back, and head.
- Start breathing evenly, relaxing your stomach muscles and pushing air through your nose as comfortably as possible. This will cause the abdominal muscles to contract strongly and should force the abdomen inward towards the spine.
- Inhale without any additional effort.
- Immediately after passively inhaling, exhale again forcefully and continue to repeat at regular intervals. Do 10 reps of 20-25 reps each time.
2. Cobra exercises
Even beginners can get good results from this simple diabetes yoga. Besides, this pose also helps to tone the buttocks and abdominal muscles.
- Lie on your stomach, naturally straightened, hands on the floor next to your chest, eyes looking straight and keeping your neck in line with your body.
- Bring heels and toes together, straighten.
- Close your elbows to touch your body, turn your shoulders and look up.
- Inhale deeply, place your weight on your palms, rest your hands on the floor, arch your back, lift your chest, and look up at the ceiling.
- Stretch the shoulders back, expanding the chest cavity.
- Breathe deeply and hold the pose for about 15-30 seconds.
- Then breathe slowly and gradually lower your chest, return to the original position, repeat the movement 4-5 times.
3. Vajrasana diamond exercise
This diabetes yoga pose helps to promote the activity of the stomach, thereby helping to stimulate the pancreas to work effectively.
- Sit on your knees on the mat, butt on heels, thighs on calves, big toes crossed over each other.
- Place your hands on your knees, straighten your back, and look forward.
- Inhale and then slowly exhale. Be aware and focus fully on your breathing.
- Repeat this for a minimum of 5 – 10 minutes if you are a beginner.
4. Bow exercises
To strengthen the spine, reduce stress, fatigue; Relieves abdominal pain during menstruation or constipation.
- Lie on your stomach, arms stretched along the body.
- Slowly bend both knees. Bring your hands behind you, pull your ankles and inhale, and lift your chest off the ground. Face forward, relax facial muscles.
- Squeeze the leg muscles, pull the leg up.. Two hands holding the ankle will pull the chest up, creating a balance, the whole body is bent and stretched like a bow. Continue to breathe deeply while relaxing with this pose.
- Hold the pose for a long time at a comfortable level for 15-20 seconds, then exhale, slowly returning to the starting position. Repeat the movement 4-5 times.
5. Shoulder Stand Exercise
This exercise helps stimulate the thyroid gland, causing more blood to flow into this area. Increase blood supply to the spine, stretching the spine.
- Lie on your back on an exercise mat, legs extended outwards. Palms face down.
- Inhale, slowly raise your legs and bend your knees or straighten as you feel comfortable
- Keep your spine straight, neck relaxed.
- Put your entire body weight on your shoulders. Always breathe slowly and tuck your chin into your chest.
- Elbows touch the floor to support the back. Hold this pose for as long as possible
- Exhale slowly, bend your knees forward, roll your head down, hands still supporting your back. Lower down, into a seated forward bend.
- When feeling tired or in pain, return to the prepared position, lying on the floor for a while.
6. Side Stretching Pose
This pose helps to stretch the whole body, knees, ankles, legs, supports the expansion of joints, chest, lungs, shoulders. Besides, the internal organs are stimulated, increasing stamina.
This pose also helps with constipation, infertility, low back pain, osteoporosis, sciatica and unpleasant menstrual symptoms.
- Stand up straight on the length of the mat. 2 feet away from each other about 1 – 1.2m.
- Slowly rotate your right foot out to a 45 degree angle
- Bend your right leg so that your right thigh is parallel to the floor, and your right knee is directly over your toes. Feet pressed down
- Inhale deeply, tighten abdominal muscles. Simultaneously raise your arms to shoulder height, palms facing down.
- Exhale, stretch your body over your right leg, then bring your right hand down.
- Extend your left arm above your head, keeping your left shoulder behind.
- Keep your spine and neck straight and stretched. Eyes on the left arm
- Turn your ribcage up to face the floor. Keep the whole body steady, relax
- Hold the pose for 10 to 20 seconds. Breathe evenly, after about 30 seconds, return to the original position and repeat the same with the other side.
Yoga for Diabetes: Everything You Wish to Know About https://www.siddhiyoga.com/yoga-diabetes Accessed: 19/2/2020
How can yoga help with diabetes? https://www.medicalnewstoday.com Accessed date: 19/2/2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.