Bend backwards to fight diabetes
Bend backwards in a stimulating yogic posture to fight diabetes
Diabetes mellitus is caused by the presence of an abnormally high level of glucose in the body. This occurs when glucose, which is used to produce energy, is not absorbed by body cells.
Those who have a diabetic blood relative are at a greater risk of developing Type 2 diabetes. But the biggest contributor to the rise in the number of diabetes cases is lifestyle.
Those who are overweight and get no or little exercise are the most vulnerable to the disease, also known as the “silent killer''. Medicine says diabetes can only be tempered, not cured.
But the disease can be cured with yoga, which taps into the body's regenerative abilities. Yoga rebalances the nervous system, restimulates the endocrine glands and pancreas, and improves the flow of energy. Yoga works well in conjunction with allopathy and other kinds of treatment.
Stress and tension increase the activities of the sympathetic nervous system and the adrenal gland. This results in the release of more glucose into blood and the disruption of normal insulin secretion.
Hence, relaxation and the release of tension is very important. Exercising for at least 30 minutes a day, five times a week is essential.
However, the exercise regimen must comprise cardiovascular endurance, flexibility stretching and strength training. Yoga is the only regimen that fulfils all the three requisites.
Trikonasana
- Stand with legs apart and left hand up above head.
- Bend sideways, exhaling till right hand reaches below right knee. Hold for 10-30 seconds, breathing normally. Repeat on other side.
Benefits: It stretches the waist area and exerts a mild pressure on the pancreas.
Contra-indications: Those with high blood pressure and vertigo should be careful. Those with back problems should avoid this asana.
Ustrasana (Camel pose)
- Kneel with feet stretched out.
- Lean back, hold right heel with right hand and left heel with left hand.
- Push abdomen forward, drop head back and arch backward as far as possible.
- Hold as long as is comfortable, breathing normally.
- Slowly release one hand, then the other and return to start position.
Contra-indications: Those suffering from backache should avoid this and those with cervical spondylitis should be careful while stretching neck backwards.
Janusirsasana
- Sit with back straight and legs stretched out.
- Bend one leg so heel touches groin area.
- Inhale and raise arms up, straight.
- Exhale, bend forward to grasp foot, ankle or shin of outstretched leg and touch forehead to knee.
- Hold for 10-30 seconds.
- Repeat with other leg.
Contra-indications: Those with lower-back problems should avoid practising this asana.
Ardha matsyendrasana (Half spinal twist)
- Sit straight with legs stretched out.
- Bend left knee and place under right leg, with foot beside right buttock.
- Bend right knee and place right leg across left knee.
- With left hand, lock right knee in place by holding on to right foot. If you cannot reach foot, place left hand on left knee or hold right knee with left palm or elbow.
- Place free hand behind back.
- Twist back as much as possible and look backward.
- Hold position for 10-30 seconds, breathing normally.
Benefits: This is one of the most important exercises in diabetes management.
Contra-indications: Those with hernia, hyperthyroidism and peptic ulcer should avoid this posture. Pregnant women should avoid this after the second month.
Sharnaghat mudra
- Sit in vajrasana.
- Inhale and raise hands above head.
- Exhale, bend body forward till forehead touches floor.
- Keep buttocks touching heels and relax.
- Hold for 30-60 seconds, breathing normally.
- Rise slowly, inhaling while doing so.
Contra-indications: People suffering from lower-back pain or high blood pressure should avoid practising this asana.
Vipreetkarniasana
- Lie on back with hands by side. Slowly raise both legs to 90-degree position.
- Lift hips, supporting with hands. Breathe normally and hold for 10-30 seconds.
Contra-indications: People suffering from hernia, high blood pressure or spinal injury should avoid practising this asana.
Shavasana (Corpse pose)
Practise this after you're through with all other asanas. It helps relax and rejuvenate body and mind.
- Lie flat on back with legs slightly apart.
- Place hands by side, with palms facing upwards.
- Close eyes and relax.
- Practise deep abdominal breathing. Begin a countdown, starting with 11 and counting down to zero (11 deep breaths). After a few weeks, count down from 27 to zero.
Bharat Thakur's Artistic Yoga will be teaching Yoga for Diabetes Management at the Ibn Battuta Mall (China Court), as part of the Unite for Diabetes campaign. Today at 8.30-10pm.
The workshop is free and open to all.
Bharat Thakur is the founder of Bharat Thakur's Artistic Yoga. For more information, log on to www.artisticyoga.com.
You can mail us on info@artisticyoga.com
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