Type 2 diabetes is the most common type of diabetes that accounts for approximately 90 percent of all cases of this chronic disease. It could lead to an increase in thirst and hunger, fatigue, frequent urge for urination, greater risk of infections, and several other problems that can severely impact the quality of life. For those who have Type 2 diabetes or are prone to the disease should make exercise a part of their life. And this is where I would like to introduce yoga into the picture. This ancient practice could be great to lower blood pressure, improve blood glucose levels, and live a healthy life. In this post, we discuss more on this chronic disease and 5 yoga asanas for type 2 diabetes.
What is Type 2 Diabetes?
Improper use of hormone insulin in the body leads to Type 2 diabetes. When the hormone doesn’t work properly, it causes a rise in blood sugar levels, which is eventually an invitation to health problems.
Complications in Type 2 Diabetes
Poor Type 2 diabetes management could have severe health consequences such as:
- Cognitive decline and Alzheimer’s disease
- Risk of clinical depression
- Gum disease
- Bone loss and osteoporosis
- Skin infections
- Healing loss
- Fungal infections
Also read: Diabetes Diet – Here’s All that You Should Know About What to Eat.
How yoga can help keep Type 2 Diabetes at bay?
In Type 2 diabetes, the secretion of insulin is inadequate, which makes it difficult for the pancreas, kidneys, and liver to process the sugar in the body. As a result, the level of sugar in the bloodstream increases. Yoga improves the functioning of these organs, which eventually improves the digestion of food and leads to the secretion of an adequate amount of insulin to process the extra sugar in body. So, yoga helps in maintaining blood sugar levels and controlling Type 2 diabetes.
5 Yoga Asanas for Type 2 Diabetes
1. Paschimottan Asana
Also known as the forward seated bend, the asana stimulates the functioning of the pancreas, kidneys, and liver. The asana assists in the removal of toxins and excessive sugar content from the body, thus lowering the blood sugar level.
How to do it?
- Sit on a flat surface and stretch legs in front
- Raise both the arms and stretch your back
- Bend the body forward, as much as you comfortably can
- Hold toes and try to touch knees with forehead
- Stay in the posture for 30-40 minutes while breathing deeply
- Come up slowly and relax
- Repeat the asana
2. Ardha Matsyendra Asana
Also known as the half-fish pose, the asana helps in the stimulation of the pancreas.Â
How to do it?
- Sit on a flat surface and make sure both the legs are stretched out and straight
- Slide left foot under right leg, outside the right hip
- The outside of the left foot should be touching the floor
- Put right foot over left leg and make it stand on the floor outside the left hip
- Make sure that right knee is pointing at the ceiling
- Lock the right knee on the outside with left elbow
- Turn upper body to the right side and put the right arm behind the back
- Look over to the right shoulder and do deep breathing for 20-30 seconds
- Exhale, come to normal position and relax
- Repeat the pose
3. Gomukh Asana
Also called the cow head pose, Gomukh asana improves the functioning of kidney and pancreas. It also increases the digestion ability of the body.
How to do it?
- Sit on a flat surface and stretch out both the legs to the front
- Fold the left leg and place it on the right thigh. Make sure that the left heel is touching the right hip on the outside
- Bend right knee and place the heel of the right knee to left hip
- Lift the right arm and bend it behind the head
- Make sure the elbow is pointing at the ceiling
- Bring left arm behind the back at the level of the waist and try to grip fingers of the right hand
- Make sure that your head is straight and try to breathe normally in the same position for 20-30 seconds.
- Relax and return to the original position
- Repeat the asana with the other side
4. Dhanur Asana
Also called the bow pose, this asana stimulates the organs in the abdominal area and helps in keeping blood sugar level in control.Â
How to do it?
- Lie down on your stomach on the floor
- Keep arms on either sides and legs two feet apart
- Fold knees and hold the ankles with hands
- Breathe in while pulling your chest off the floor
- Pull the legs up, stretching the body like a bow
- Look straight and make sure that your stomach is touching the ground
- Stay in the same posture for 15-20 seconds
- Exhale and slowly come back to the resting position
5. Shalabh Asana
Also known as the locust pose, Shalabh asana improves digestion and helps in controlling blood sugar levels.
How to do it?
- Lie down on your stomach
- Keep legs together and place palms facing down under shoulders
- Pull upper body up till the naval area while breathing in
- Make sure the elbows are close to the body
- Pull back shoulders and stretch the body
- Take 8-10 deep breaths while staying in the pose
- Exhale while coming back to the resting position
- Repeat the asana
Also read:Â Yoga for Diabetes – Asanas to Control the Health Problem
Make yoga a part of your life to stay away from Type 2 Diabetes
Practicing these asanas regularly will help maintain blood sugar levels, and give a boost to health. It is suggested that one should learn and practice yoga for diabetes asanas under the guidance of an expert to derive the most benefits and avoid injury.