Based on the guidelines of American Diabetes Association, to stabilize Blood Sugar in diabetes patients, patients need to engage in at least 150 minutes of aerobic exercises per week, incorporating strength training. An ideal form of exercise which diabetic patients can adopt is Yoga Asana.. Many studies have highlighted yoga as a way to reduce contributing factors and help patients cope with diabetic symptoms.
There is a list of yoga asanas that diabetic patients can practice daily:
- The Downward Facing Dog pose (Adho Mukha Śvānāsana ) is a basic yoga pose that calm the mind, improves digestion and ease high blood pressure.
- Big Toe Pose (Padangusthasana) aids in digestion and encourages blood flow to the liver and kidneys, which protects them against damage. Keeping blood flowing to your liver protects it against damaging conditions such as nonalcoholic fatty liver disease, a complication among some diabetics, and diabetes is the most common cause of kidney failure.
- Triangle Pose (Uttihita Trikonasana) stimulates abdominal organs and aids in digestion. It is particularly helpful in keeping kidneys healthy.
- Seated forward intense bend (paschimattanasana) focuses on the pelvis. The abdomen should be sucked in so your lower back doesn’t curve. Doing so, the pelvic floor is strengthened. In an article published in the journal Diabetes Care found that women with diabetes are at an increased risk of developing pelvic floor disorders, such as urinary incontinence and overactive bladder.
- Hero Posture improves digestion and strengthens the pelvis, and it helps alleviate high blood pressure.
- Half Lord of the Fishes (Ardha Matsyendrāsana) involves twisting your body massage and improve circulation to your internal organs. Some of the studies included in the Evidence-Based Complementary and Alternative Medicine suggest that improved circulation, particularly to the pancreas, could help improve glucose sensitivity. A precaution: Twisting poses are generally not advised for people with high blood pressure.
- Marichyasana A and C helps release tension in the spine. With this pose, massage and stimulate your abdominal organs, liver, and kidney.
- Fish Pose(Matsyāsana) is a restorative pose meant to help calm the mind and lower your heart rate after your yoga session.
- Corpse Pose(Shavasana) promotes elimination of body impurities through sweat and urine.
Benefits of yoga do not stop at the physical level. The practice of asanas helps to develop awareness of the body and mind. Yoga can relieve the daily stresses that are usually the precursor of diabetic conditions. The accumulated stress experience in the day to day lives can cause high blood pressure and high cholesterol, leading to “emotional eating,” which results in obesity. If these diabetic conditions are properly managed, the development of diabetic symptoms may be prevented.
Siew Wei (200hr July weekend TTC)