Namaste friends! Today we will talk about a very important topic – how diabetes can be managed with yoga. Dr. Hansaji Yogendra ji has given some very useful tips in this regard. So let's start!
What is Diabetes?
First of all, let us understand what diabetes is. Diabetes is such a disease which affects our entire body. This means that the sugar level in the blood becomes very high.
Two types of diabetes:
1.juvenile diabetes :
You are born with diabetes. This is called "juvenile diabetes". In this you have to take insulin regularly.
2.Doosra type:
This occurs after the age of 30-40 years. This is also called "stress diabetes". This happens due to our lifestyle - like taking too much tension, doing less exercise, eating wrong food, drinking alcohol, or smoking.
How to control diabetes through yoga?
Now let us come to the real thing – how diabetes can be managed through yoga. Dr. Hansa ji has given some very simple and effective tips. By following these you can keep your diabetes under control.
1: Walking
The first and most important thing is walking! Yes, you heard it absolutely right. It is very important to walk for 45 minutes in the morning and 30 minutes in the evening. If you work in an office, stand for 5 minutes every hour and walk a little. This will improve your blood circulation.
2: Utkatasana (Chair Pose)
This is a simple yoga pose that you can do at home as well.
How to do Utkatasana?
- Stand straight, keep feet slightly apart
- While breathing, raise your hands upwards and stand on your toes
- Now breathe While doing this, slowly sit down as if you were sitting on an invisible chair.
- Wait for 4 seconds, then come back to your feet.
This will exercise your legs and stomach.
3: Chakrasana (Wheel Pose)
This can be a little difficult, but with practice you will be able to do it:
How to do Chakrasana?
- Stand straight
- While breathing in, raise your hands upwards and bend backwards
- While breathing out, bend forwards and try to touch the ground with your hands
- Then slowly come back straight
4: Ardha Matsyendrasana (Half Spinal Twist)
This pose is very good for your spine.
How to do Ardha Matsyendrasana?
- Sit on the ground, keep your legs straight
- Bend one leg and keep the other leg outside
- Now twist your body and look behind
- Wait for a while, then repeat from the other side
This will make your spine flexible and relax your nerves.
5: Paschimottanasana (Seated Forward Bend)
This pose is very beneficial for diabetic patients.
How to do Paschimottanasana?
- Sit on the ground, keep your legs straight
- While breathing, raise your hands upwards
- While breathing, bend forward and try to hold your thumbs
- If you can, then place your head on your knees
- If this seems difficult, then first practice the "rowing pose" - just bend forward and backward, just like rowing.
6: Pavanmuktasana (Wind-Reliving Pose)
This pose is great for your stomach.
How to do Pavanmuktasana?
- Lie on your stomach
- While breathing, lift one leg up and bring it towards your stomach
- Hold your knees with your hands and apply some pressure on your stomach
- Wait for a while, then slowly come back
- Now repeat with the other leg
- Then do both legs together
Remember, it is better to do this exercise on an empty stomach, or 3 hours before eating.
7: Abdominal Breathing Exercise
This is a simple pranayama that will help you relax your stomach.
How to do Abdominal Breathing Exercise?
- Lie down on your stomach, bend your knees
- Place one hand on your stomach
- Now breathe carefully. When you breathe, the stomach rises a little upwards
- When you breathe, the stomach goes inwards
- Keep doing this slowly
This will relax your stomach and the whole body will feel calm.
8: Bhastrika Pranayama
This is a powerful pranayama which helps in controlling diabetes.
How to do Bhastrika Pranayama?
- Sit in any easy pose (like Sukhasana or Padmasana)
- Now inhale forcefully and exhale forcefully
- When you inhale , the stomach comes out, when we choke, the stomach goes inside
- Do this 30 times
- Then take a long breath, hold it for some time, then choke
- Take some rest and then repeat it again
Remember, 30 times in one go Do not overdo it.
Some important things you have to keep in mind:
1. Start all these exercises slowly. Don't do it in a hurry, your body will slowly get used to it.
2. If you have trouble doing any exercise, then consult a doctor.
3. Regular practice is necessary. It is more beneficial to do it a little every day than to do it a lot one day and then quit.
4. Pay attention to your diet also. Along with yoga, a healthy diet is also important.
5. Try to reduce stress. Dr. Hansaji says that diabetic people are often perfectionists. Do your work well, but do not expect perfection from others. Learn to accept people as they are.
6. Stay positive! Being happy also helps in controlling diabetes.
So friends, these were some simple tips which you can follow sitting at home. Remember, diabetes is a lifestyle disease, and we can control it by changing lifestyle. Yoga is not just an exercise, it is a way of living. Incorporate this into your daily life, and see how your life changes.
I hope you found these tips helpful. If you have any questions, please ask. And yes, before starting yoga, do consult your doctor once. Stay healthy, stay happy! Namaste!
Comments
Post a Comment