Diabetes or diabetes mellitus generally happens due to weak metabolism which leads to high blood sugar levels over time. Diabetes is differentiated into 3 types, Type 1 diabetes which is because of pancreatic loss of insulin production, Type 2 which is due to insulin resistance, while gestational diabetes occurs due to the high blood sugar level during the pregnancy period. Diabetes can be controlled by boosting the metabolic rate, stress-free nature, and low blood pressure level which can be achieved through yoga practice in daily life. Yoga can essentially improve your overall body health by enhancing the functions of prime body organs and systems.
1- Mandukasana
- Sit in the kneeling pose or vajrasana.
- Clench your fists tightly while keeping the thumbs inside.
- Place both the fists at the naval region.
- Inhale.
- Exhale while bending forward and put maximum pressure on the naval and the abdomen region.
- Touch your thigh with your chest and face ahead.
- Maintain the pose for a while.
- Come to Vajrasana with a deep inhale.
- Perform 3-5 reps.
Don’ts
- People with back, spinal or knee problems should perform under the expert’s guidance.
- People with peptic ulcers should avoid this asana.
- Don’t put a lot of pressure on your stomach for a long period of time.
- Don’t perform during ankle injuries.
- High blood pressure, Insomnia, and migraine patients should avoid this posture.
2 - Paschimottanasana
- Keep your legs stretched out in front.
- Inhale while slowly bending forward and try to hold your thumbs on both legs with your fingers.
- Exhale completely and again bend in the forward direction while placing your elbow on your knees.
- Keep your legs straight.
- Maintain the pose for as long as you can.
Don’ts
- People with back injury, diarrhea, asthma, or patients who recently underwent surgery should avoid this asana.
- Don’t perform this asana soon after eating.
- Do not bend the knees
- Stretch gently without giving extreme pressure to your knees or legs or back.
3- Purvottanasana
- Sit down with your legs stretched in the forward direction.
- Touch the ground with your hands.
- Place your hands about 30 cm behind the buttocks by keeping the elbows straight.
- Point the fingers towards the buttocks with the trunk slightly reclined.
- Inhale and lift your body in the upward direction.
- Raise as high as you as possible
- Try Balancing the bodyweight on legs and arms.
- Let the head hang down in the backward direction.
- Take the body parallel to the floor.
- Exhale lower the body slowly.
- Relax.
- Repeat as many times as you can.
Don’ts
- Avoid stretching the body and the muscles too much.
- People with weak heart, wrists or ankles, high blood pressure, abdominal ulcers, hernia, cervical spondylitis, neck pain, knee pain, back or shoulder injury should avoid this asana.
4- Pawanmuktasana
- Lie down by placing your back on the floor and holding your legs bent inwards the body with your arms.
- Inhale
- Exhale while bringing your right knee towards your chest and press the thigh on your abdomen with your hands (fingers intermingled).
- Lift your head and chest upward and touch your chin with your right knee.
- Hold for a moment. Breathe in and out meanwhile.
- Exhale completely and come back to the ground.
- Relax.
- Repeat this pose with the left leg and then with both legs together.
- 3-5 reps
Don’ts
- Don’t provide too much pressure on your neck.
- Don’t overstretch your body.
- Don’t overpull your thighs.
5- sarvangasana
- Lie down while letting your back touch the floor.
- In a moment, lift up your legs, buttocks, and back with the support of your shoulders.
- Support your back with the help of your hands.
- Keep the legs and the spine straight by
- Focus your weight on your shoulders and upper arms
- Keep your head and neck pressure-free
- Take your heels higher.
- Press your sternum toward the chin only if possible.
- Breathe in and out.
- Slowly come back to the normal posture.
- Relax.
- Repeat as many times as you can.
Don’ts
- People with pregnancy, slip disc, spondylosis, neck pain, menstruation, high blood pressure, heart problem, glaucoma, and thyroid should not perform this asana.
6 - Halasana
- Lie down by placing your back on the floor.
- Inhale, lift your legs vertically at a 90-degree angle.
- Support your hips and back with your hands.
- Allow your legs to come inwards over your head till your toes touch the floor.
- The back should be perpendicular to the floor.
- Maintain
- Relax after a minute and come back to the initial pose.
- 3-5 reps.
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