Meditation, Pranayama and Yoga constitute a wonderful science invented by ascetics several thousand years ago. This is an invaluable inheritance received by us without any effort.

Every diabetes patient must practice Yoga learnt from an expert teacher and practise fearlessly in a regular manner.

Benefits of Practising Yoga

  • Helps in maintaining sugar and lipids levels in blood. This helps in reducing dosage of medicines and insulin
  • Reduces mental stress
  • Regulates blood pressure
  • Enhances immunity against diseases
  • Enhances strength of body
  • Improves functioning of lungs
  • Improves qualities of discipline, restraint, tolerance. Improves memory. Keeps one happy

New learners must initially begin the practice of Yoga under the guidance of a trainer who has some knowledge of medical science as well. Diabetes patients are benefitted to some extent by every posture (aasan) of Yoga. However, initially, the patients should habituate themselves to Tadasan, Trikonasan and Surya Namaskar. After rising early in the morning and after drinking four to five glasses of clean potable water on an empty stomach, performing four to six cycles of Surya Namaskar proves beneficial. After that, gradually one may practise main postures like Sarvangasan, Matsyasan, Halasan, Paschimottan Aasan. Shitali, Shitkaari, Kapalbhati and Bhastrika Pranayama also have favourable effects on internal exuding glands.

Diabetics are immensely benefitted by Mahamudra, Viparit Paschimottasan, Ardh Matsyasan, Arkan-Dhanurasan, Mayurasan, Kakasan, Janushirasan, Sir-angushthasan, and Hastpadasan.

Performing Kunjal Kriya weekly thrice, and Shankh Prakshalan once every two to three months give excellent results to diabetics. All these activities must be carried out in the presence of an experienced Yoga teacher.

Permanent benefits are achieved by regular and gradual practise of Yoga. If patients cannot do any of these, and only perform 20 to 80 cycles of chanting Aum in the morning, afternoon and evening; and habituate themselves to deep meditation and Shavasan, they will have their physical, mental and spiritual energies stimulated.

Surya Namaskar and its twelve postures

Surya Namaskar is the best exercise. Everybody, young or old, should perform at least twelve Surya Namaskars standing against the rising sun.

While performing the Surya Namaskar, mentally recite Surya Bhagwan’s twelve names.

Aum Mitray Namah Aum Ravaye Namah Aum Suryaay Namah Aum Bhaanave Namah
Aum Khagaay Namah Aum Pushne Namah Aum Hiranyagarbhaay Namah Aum Marichaye Namah
Aum Aadityaay Namah Aum Savitre Namah Aum Arkaay Namah Aum Bhaaskraay Namah

Spread a carpet and stand on it, facing the sun.

This exercise always keeps the body proportionate, strong and healthy.

Muscles become elastic and the spine becomes tender.

Perform Surya Namaskar by slowly and freely stretching the body. Doing this along with deep breathing enables one to get never-ending strength.

Exhalation (Rechak): 1, 3, 6, 8, 10, 12 Inhalation (Poorak): 2, 4, 7, 9, 11 Stopping the breath during pranayama (Kumbhak): 5

Trikonasan

To perform Trikonasan, stand (Tadasan posture) with two feet placed together. Widen the feet. Maintain a distance of 2’ to 2½’ between two feet. Raise your right hand towards your head and with the other hand form a rectangle. Now, twist your left foot toward left. Tilt your body on your left and form a triangular shape as shown in the figure. Keep the left hand behind left foot. Keep your right hand parallel to the floor, do not bend your knee, shut your eyes and breathe normally. Repeat this movement on the other side.

This exercise improves flexibility of the waist and the vertebral column. Muscles of legs are strengthened. This posture improves the stability of body and mental balance.

Time limit: 1½ minute to 5 minutes.

Note: People of all ages can perform without apprehension.

Sarvangasan

This posture keeps the thyroid gland healthy. If the thyroid gland is healthy, all the organs remain healthy.

Flexibility of muscles, tenderness of spinal cord, and smoothness of skin are improved by this posture. It is also very useful in practising celibacy and maintenance of youthfulness.

This is especially beneficial for women.

It cures stomach ailments and inflammation of nerves.

Time limit: 1½ minute to 5 minutes.

Pashchimottasan

Pashchimottasan is a highly vigorous exercise for abdomen and an exercise to stretch and pull muscles.

This aasan activates and strengthens abdominal organs and the frontal part of the body by stimulating them, and softens the spinal cord.

This posture is like a blessing for the diabetics. It protects an individual from the problems of indigestion, constipation and sciatica.

Time limit: 1½ minute to 5 minutes.

Bhujangasan

This aasan is highly useful for women. The muscles of the back become flexible, abundant volume of blood becomes available. Ache of the spinal cord, waist and back is reduced and hunger is restrained.

Bhujangasan helps tackle constipation. This posture is especially useful for those who have complaints of gas formation immediately after consuming meals.

Time limit: 1½ minute to 5 minutes.

Dhanurasan

This posture helps in the reduction of obesity and improves digestion. Also, it strengthens spinal cord and muscles of the lower part of abdomen, thighs and knees.

Arthritis of hands and legs is cured with this posture, which also provides relief to those suffering from gas problems and intestinal diseases.

Time limit: 1½ minute to 5 minutes.

Chakrasan

Individuals performing this aasan become agile and energetic, and body becomes lighter. This posture provides exercise to all the organs of the body. Spinal cord becomes flexible.

Note: The elderly should perform this aasan with caution.

Time limit: 1½ minute to 5 minutes.

Ardha-matsyendrasan

The spine gets a workout with this aasan. Also, the aasan massages the back muscles and stimulates hunger.

Individuals suffering from constipation and indigestion benefit by performing this aasan. The problems related to liver, spleen and kidney are also cured.

Time limit: 1½ minute to 5 minutes.

Yogamudra

This aasan keeps abdominal muscles in their proper place and strengthens them. It also provides spiritual benefit.

This posture helps in curing constipation and seminal weakness.

Time limit: 1½ minute to 5 minutes.

Vajrasan

Sitting in this posture improves the stability of the body.

Blood circulation improves and body feels revitalised.

Vajrasan is also useful in meditation.

Sitting immediately after meals for 15 to 20 minutes helps in proper digestion. Also, it strengthens nervous system and muscles of thighs.

Shavasan

After performing every aasan, do the Shavasan for a short while. Shavasan provides relaxation to tired muscles and complete peace of mind.

With relaxation, muscles become increasingly efficient. Due to improved blood circulation fatigue is relieved and freshness is achieved.

Shavasan also helps in reducing blood pressure. An individual becomes stress-free, besides, Sahvasan is like a blessing for people having insomnia. Stretch all the muscles of the body and then release them. Even by auto-suggestion sleep can be induced in Shavasan.

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