In recent years, diabetes is a quite common disease, appearing in many ages. According to experts, subjects such as meditation, Yoga and Tai Chi not only provide the same benefits as physical exercise, but also help reduce oxidative stress in diabetes – the cause of insulin resistance and disorders beta cells of the pancreas.
One of the greatest things yoga can do for the body is that it helps you to stretch and relax parts that are rarely used in everyday activities. Each exercise will give you access to different parts of your body, even parts where you don’t even realize you’re under stress. In addition, Yoga also helps improve blood sugar and helps you control diabetes effectively. And this is most evident in the following postures.
Cure diabetes from Yoga exercises?. In fact, Yoga only helps you to improve the symptoms that harm the body from this disease. However, this seemingly small improvement has enormous effects on your journey to improve your health. The following 8 Yoga exercises will be the “eloquent” proof of the above theory!.
1. Why does Yoga help diabetes treatment?
Yoga is a combination of movement and breathing originating from India, we can see, when practicing Yoga, it affects bones, joints, muscles and internal organs and very good breathing regulation. Each yoga posture has the ability to regulate body-mind to help cure diseases in many different cases.
Diabetes is caused by the lack of insulin in the body to regulate blood sugar, the pancreas loses its function to produce insulin or this function or has poor mobility. Therefore, the way of breathing that yoga exercises will help massage the internal organs of the abdomen, regulate blood sugar. Besides, Yoga can also help blood circulation by stretching postures, helping to stimulate the pancreas to secrete better insulin, reducing blood sugar.
Yoga helps patients lose weight, reduce blood fat. People with diabetes, if they practice yoga regularly, will help reduce cholesterol, prevent complications of high blood pressure, heart disease.
According to Dr. David Jones (Department of Internal Medicine – Singapore Medical Hospital): “Regular exercise will help diabetics manage their disease and prevent complications. For diabetics, Yoga is a very good choice, with gentle exercise while helping to improve the spirit, helping to treat illness very well “.
He encourages each week, patients should have 3 sessions of these subjects to be able to breathe deeply, balance blood and energy from within, increase endurance. The remaining 3 sessions can choose hobbies, antagonists to strengthen muscles, increase heart rate. Should practice in the early morning, outdoors because that time you are easy to master and less affected outside
2. 8 Yoga exercises to support effective diabetes treatment at home
2.1. Kapalbhati Yoga breathing exercises
Kapalbhati is a vigorous breathing exercise. The stomach movement in this diabetic yoga posture stimulates the pancreas to function well. With yoga breathing exercises that need deep breathing to help increase oxygen energy, blood circulation is improved. At the same time, it also helps to stabilize the mind, providing the necessary energy for the nerves.
How to do:
- Sit upright on the carpet, legs crossed. Hands relax and rest on knees. This position should keep your spine, back, and head steady. Then close your eyes.
- Start breathing evenly to relax your stomach muscles and push the air through your nose in the most comfortable way. This will cause the abdominal muscles to contract strongly and should push the abdomen inward toward the spine.
- Inhale without any additional effort.
- Immediately after a passive inhalation, exhale again vigorously and continue to repeat at regular intervals. Do 10 reps with 20-25 repetitions.
2.2. Vajrasana diamond exercises
This is a simple Yoga pose but very effective in helping you relax your mind, improve digestion and massage kanda. According to the Ayurvedic principle, the kanda is a point 30cm above the anus, this is the convergence point of more than 72,000 nerves. This diabetic Yoga posture helps to promote stomach activity, thereby stimulating the pancreas to function effectively.
How to do:
- Sit on the mat with your buttocks on your heels, thighs on your calves, and your big toes cross on each other.
- Put your hands on your knees, straighten your back, eyes looking ahead.
- Inhale and then slowly exhale. Focus completely on the part of your breath.
- Repeat this for at least 5 – 10 minutes if you are a beginner.
2.3. Child’s pose
The child’s pose, called ananda balasana. This is one of the basic poses that plays an important role in the Asanas series.
Child’s posture both has the effect of resting, switching between positions, helping to relax the body, relieve stress, and fatigue after busy working hours. Therefore, for the most part, this move is usually done at the end of a training session or whenever you need a break to recover.
Ideally, you should practice the baby’s posture about 4-5 hours after eating to make sure the food has been digested and the body has enough energy to exercise. Therefore, take 5 – 10 minutes a day to practice the baby’s posture to release negative energy as well as recharge for the coming working days.
How to do:
- Start with kneeling on the floor and sitting on your heels. When you feel comfortable, keep your knees and hips open. Breathe evenly.
- Bend forward between thighs. Exhale. Notice that your head and toes touch the floor. Slowly widen your hips and relax between thighs.
- Bring your arms outstretched forward, palms face down or you can also extend your arms straight back, along your back, palms open upwards.
- Hold this position for about 30 seconds to 1 minute or longer, depending on your ability. Relax, breathe evenly, and lift slowly to return to the prepared position.
2.4. Cobra exercises
As the 8th posture in the traditional sun salute, cobra or bhujangasana is considered the basis of hatha yoga. As the name suggests, this is a back-arching yoga move shaped like a cobra. Although it sounds intimidating, this pose has been shown to have great health benefits. This is a pose that helps relieve back, neck and abdominal pain, reduces stress and anxiety, and can even provide a great help in treating depression.
Even beginners can get good results from this simple diabetes yoga treatment. Besides, this posture also helps to tone the buttocks and abdominal muscles.
How to do:
- Lie on your stomach on the carpet. Stretch your legs back so that the toes of your feet touch the floor. The hands are relaxed, placed down on the body, the elbows close to the body.
- Put two hands on the carpet, 2 hand placed right below the chest. Use force to press your thighs and hips close to the floor. Then, use the force of the hand to slowly raise the upper body.
- Using force to push your body up until your body is stretched. Pull your shoulders back and hold your hips tight.
- Hold your position within 15-30 seconds, repeat if necessary and depending on your strength.
During the exercise, try to stretch your front body as much as possible, focusing on opening your upper back. If you feel discomfort or pain in the lower back, quit that. Also, limit the tilt of your head back, and instead, raise your vision by pulling your chin forward and keeping your neck steady.
2.5. Setu Bandhasana (Bridge Pose)
Bridge posture in Yoga is a very important posture and extremely useful in treating thyroid diseases, back pain, neck pain, nerve problems and diabetes. This pose not only helps you control the glycemic index but also helps you relax your mind, improve digestion, help relieve symptoms of menopause, relax the neck and spine.
“You can do the bridge pose to strengthen and stretch your back. This pose also lengthens and loosens your hamstrings, improves circulation and promotes overall relaxation.” – TS. Andrew Weil, a world-famous American health expert said.
How to do:
- Begin lying on your back on the floor. If necessary, place a folding blanket or yoga mat under your shoulders to protect your upper back and neck. Knees bent, feet flat on the floor placed and parallel, spaced no wider than hips. Keep your arms to either side of your body, palms on the floor for stability.
- Exhale and slowly lift your hips upward, keeping knees and thighs parallel. Work the muscles in your lower back, buttocks, thighs, and abdomen to keep your body tight and firm. Raise your hips until you are flat from chest to knee.
- Keep your neck relaxed by lifting your chin away from your body. This will help you avoid getting too much strain on your neck. When doing the bridge pose, you can also knit your fingers together, place them under your butt, and press down on the carpet for added stability.
- Repeat this pose again if your body feels comfortable.
People with knee, back or neck pain should avoid doing the bridge pose without consulting a doctor.
2.6. Yoga cures diabetes with a twist
The spinal twisting posture has a lot of impact on the muscles and abdomen, helping to increase blood circulation as well as regulate blood sugar levels very well.
Twisted posture helps the spine to be strong and flexible. These positions help the spine to twist and stretch muscle areas in the back, help maintain the natural range of motion of the vertebrae, create space between the vertebrae, strengthen the muscles in the front of the abdomen and back, helps increase support for bones, cartilage and ligaments.
It also improves the function of the digestive system and detoxifies the entire internal organs, prevents constipation and other gastrointestinal diseases. Relieve tension, enlarge chest.
How to do:
Sit on the floor with your legs crossed. For extra comfort, sit on a folding blanket to raise your hips.
Straighten your back, inhale, and put your right hand back and your left hand on your right knee.
Exhale, move deeply into the movement by looking over your right shoulder. Hold for five breaths, then switch sides.
After you have mastered the basic twisting pose, you can try the Half Lord of the Fishes Pose or Ardha Matsyendrasana:
- Sitting posture with back straight, legs stretched out in front, bend the left knee, put the soles of the feet touch the floor and left beside right hip.
- Bend your right knee and bring the right foot near the left buttock.
- Inhale, take the right arm straight up, set up on the left knee elbow.
- Exhale, turn your torso to the left, put your left palm behind your back or you can also clasp your palms together, place your chest right like a prayer posture.
- Look over your left shoulder, but don’t strain your neck. Each time you inhale, stretch your spine. Each time you exhale, deepen a little more.
While twisting positions can be beneficial, you should avoid them if:
- Are pregnant or during menstruation.
- Just had surgery on the brain, heart, and abdomen.
- Problems with the back and spine.
- For people with stomach ulcers and disc herniation, when exercising, consult a doctor and practice under the supervision and guidance of a professional Yoga teacher.
2.7. Yoga posture sitting head down to knees
This position is used to stretch the hamstrings and hips. When doing a single leg bend in a sitting head-down position, you can bend deeper than forward bend on both legs.
How to do:
- Bend your right knee and place the palm of your right foot to touch the inner thigh of your left leg
- Raise your hand up and breathe in.
- Exhale and bend forward. Try to have your chest touch your knees or rest your forehead on your lower legs.
- Hands embraced stretched legs.
- Hold for 5 – 10 breaths, then switch sides.
- Try to keep your back straight, focusing on stretching your spine while leaning forward. If you are too much, don’t force yourself and don’t let your spine curl.
2.8. Yoga bow exercises
This is an exercise to strengthen the spine, reduce stress, fatigue; Relieves colic during menstruation or constipation.
How to do:
- Lie on your stomach, arms stretched out on either side of your body. It is important to completely relax your back muscles for this success.
- Keep your chin up, while your hands are holding your ankles at the same time. Attention to the position of the thumb is not facing the other finger.
- Only use the force of the legs to perform the movement, two passive hands are used to connect the shoulders and ankles.
- Want to do the movement must tighten the thigh muscles and calf muscles to pull the feet back and up, making the shoulders lift and back to bend. During the whole movement, the whole body is relaxed, except for the legs and fingers. If the back muscles are stretched, the movement cannot be performed.
- At the end of the movement, the knee should be raised above the chin, level with the top of the head; pubic bone does not touch the floor, the weight of the body is on the middle of the fibrillation, otherwise the effect of the movement will be poor, the internal organs are not massaged.
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3. Pay attentions when practicing Yoga
The above Yoga exercises to treat diabetes significantly improve the health of people with diabetes, but there should be the following notes for safe exercise:
– You should consult your doctor to make sure it is safe and appropriate for the patient’s condition. Start exercising slowly so your body can adapt.
– Check blood sugar levels before and after exercise until you know the positive response of your body. Whether you have type 1 diabetes or type 2 diabetes make sure your blood sugar level is always lower than 250 mg / dl before training. Because if type 1 diabetics exercise when blood sugar levels are higher than 250 mg / dl, there is a high risk of ketoacidosis complications – insulin depletion and possibly life-threatening
– There are exercises boot before exercise, after exercise, take the time to relax the body.
– Drink enough water before, during and after exercise to avoid dehydration in the patient.
– Always carry things that can help raise blood sugar such as hard candies, sugar pills to prevent unexpected hypoglycemia.
– Should prepare a health monitor in case of emergencies, emergency services can take appropriate and timely treatment measures for you.
– Should bring the phone when going to practice, to be able to call emergency and relatives promptly.
– Do not exercise in very hot or cold temperatures, or when the weather is bad, do indoors.
– Always pay attention to your body condition, report any unusual symptoms you experience to your doctor for the best advice.
Currently, there is no cure for diabetes completely. The most important thing in the treatment of diabetes is that patients must be aware of the importance of health and nutritional balance, rest time, exercise and work to minimize the complications of the disease. Patients can choose the yoga exercises to cure diabetes or the 7 above mentioned diabetes exercises to improve their condition.
To increase effectiveness for diabetes treatment, doctors encourage patients to combine with a healthy keto diet, an active lifestyle, adequate sleep, not stay up late, and relax. The Custom Keto Diet is based on a lot of scientific research and is effective for many people. To learn more about this diet and its steps, visit here.
You can refer to the Yoga exercises instructions at official webstie yogaburnchallenge.com. Exercises that are useful for people with diabetes, chronic diseases (heart disease, cholesterol, high blood pressure), who want to learn more about Yoga to improve diabetes, who are looking for natural wellness approach, helping to get rid of dependence on insulin and other medications. To join the course, visit here.
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