Yoga can very well prevent and manage diabetic conditions. It acts as a potent adjuvant in the management of diabetes. Regular yoga practice helps to increase glucose utilization and to attain ideal body weight. Diabetes, being one of the important lifestyle related disorders, is gradually expanding its roots among the population since the last 3-4 decades. This is directly proportional to the amount of stress among the population. In spite of the tremendous technological advancements in the modern medical system, it failed either to control the disease process or prevent the disease effectively. Here, yoga comes into play. The techniques of yoga can very well prevent and manage diabetic condition. As the role of yoga in reversing the stress reaction has also been proved beyond doubt, that's why the physicians of modern medicine are prescribing yoga for their patients.
Important Asanas recommended for diabetics with their benefits in Diabetes are following.
Technique: Lie down on your stomach and keep your hands with palms facing ground. Inhale slowly and raise the head and trunk as in the shape of hood of the Cobra. Hold in this position for few seconds and take normal breath. Exhale slowly and come back to normal position.
Technique: Stand erect with legs together and hands by the side of the thighs. Raise your hands upwards with palms facing each other and fingers pointing upward. Now slowly raise your heels and stand on toes. Stretch body up as much as possible. While returning to the original position, bring your heels on the ground first. Slowly bring down your hands also.
Technique: In sitting position, bend your knees and put your feet on the floor. Slide your left foot under right knee to the outside of right hip. Then cross your right leg over left leg so that right knee lies on the top of the left. Bring the right foot to the outside of left hip. Try to bring heels equidistant from hips. Inhale slowly and bend the left arm at elbow so as to bring left hand down at center of back. Bring right arm out to the right side and bend it at elbow to bring it at center of back. Hold hands behind the back by interlocking the fingers. Hold the posture as long as you can comfortably. Exhale slowly and then repeat the posture reversing the arms and legs.
Technique: Stand with feet some distance apart. Inhale while raising your arms up to the level to shoulders. Keeping the feet flat on the floor, exhale as you twist the upper body to the right side, keeping the right arm behind the waist and the left hand onto the right shoulder. Turn the head fully to the right to look behind. Inhale as you come back to the centre position and Exhale as you twist to the opposite side. Do 7 more twists to each side, fast from side to side. All 8 rounds should take no more than 30 seconds.
Technique: Lie down on your stomach with legs together, sole facing towards the sky, and hands by the side and palms upward. Fold both the hands at elbows bring them under the shoulder and fingers should point forward. Now raise both the legs upward slowly without bending them at knees, and maintain this position. Then bring the legs down slowly.
Technique: Lie flat on your back with your legs not touching together and your arms close to the body with the palms facing up. Keep your eyes gently closed with the facial muscles relaxed and breathe deeply and slowly through the nostrils. Starting from the top of the head up to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next part. Remain in the shava-asana for 3-5 minutes or longer.
Technique: Lie down flat on the back with arms by the side and palms facing downwards. Exhale and while inhaling raise both the legs to ninety-degree angle from the floor. Now raise the waist and hips from the floor with hands kept on upper back for support. Back and legs should be in vertical position and chin should rest against the chest. Fix eyesight on the toes and maintain the posture for 1 to 3 minutes. Reverse the procedure and slowly return to the starting position.
Technique: Lie flat on the back with palms facing downwards and feet kept together. Inhale, and then while exhaling, raise the legs straight up perpendicular to the floor with or without support of hands or leave the arms flat on the floor. Continue to raise the legs taking them towards the head by lifting the back and buttocks until the toes touch the floor directly at back of the head. Keep the feet together and the knees should be straight. Breathe slowly through the nostrils and hold the posture for several minutes. Reverse the steps to return to the starting position.
Technique: Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward. Turn the head and place the chin on the floor. Exhale, bend the knees, and turn the legs back. With the help of arms grasp the right ankle with the right hand and the left ankle with the left hand. While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. Hold the inhaled breath. The weight of the body should be resting on the abdomen. Raise the head backwards as far as possible. Hold the posture as long as you can comfortably hold the inhale breath. Slowly exhale bringing the knees to the floor, release the ankles, and slowly bring the legs and arms straight down on the floor.
Technique: Lie flat on your back. Inhale and bend the right knee. Interlock the fingers of both the hands just below the knee and pull the right leg towards trunk. Keep the left leg flat on the floor. Hold the inhaled breath for a few seconds then exhale slowly through the nostrils and lift your head, shoulders and back off the floor so as to touch the knee with the forehead. Hold the exhaled breath for a few seconds then slowly inhale and return the head, shoulders and back to the floor. Remain holding the knee. Hold the inhaled breath for a few seconds then exhale while bringing the right leg to the floor. Lie flat on the back in the shava-asana for a few seconds then repeat beginning with the left leg.
Technique: Lie on the back and spread the legs. Fold the left leg at knee and place it on the right thigh. Folded right leg is then placed on left thigh. Now with the help of the elbows, raise the head, curve the back in form of arch. Stay in this posture for about 30 to 50 seconds and breathe deeply. Slowly rest the back and the head on the floor and come back to starting position.
12. Yog Mudra Asana
Technique: Sit in Sukha Asana. Hold the hands back. While exhaling, slowly bend forward, bringing the forehead to touch the floor. Remain in this posture as long as you feel comfortable. Inhale and assume the original sitting posture, Repeat it.
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