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HEADLINES: +Text
OtherdiseasescuredbyYoga SelectDisease

YOGAFORDIABETICS
Introduction

Diabetesisachronicconditionthataffectsover150
millionpeopleintheworldtoday.Thepercentageof
peoplesufferingfromdiabetesisincreasingrapidly,to
thepointwheremanymedicalauthoritiesarereferring
toitasanepidemic.Diabetespreventsyourbodyfrom
turningyourfoodintoenergy.Insteadglucosestaysin
yourbloodstream,andleftuntreatedcanresultina
rangeofcomplications.Diabetesmellitusisagroupof
metabolicdiseasescharacterizedbyhighbloodsugar
(glucose)levelsthatresultfromdefectsininsulinsecretion,oraction,orboth.Diabetes
mellitus,commonlyreferredtoasdiabetes(asitwillbeinthisarticle)wasfirst
identifiedasadiseaseassociatedwith"sweeturine,"andexcessivemusclelossinthe
ancientworld.Elevatedlevelsofbloodglucose(hyperglycemia)leadtospillageof
glucoseintotheurine,hencethetermsweeturine.Normally,bloodglucoselevelsare
tightlycontrolledbyinsulin,ahormoneproducedbythepancreas.Insulinlowersthebloodglucoselevel.Whenthebloodglucoseelevates
(forexample,aftereatingfood),insulinisreleasedfromthepancreastonormalizetheglucoselevel.Inpatientswithdiabetes,theabsence
orinsufficientproductionofinsulincauseshyperglycemia.Diabetesisachronicmedicalcondition,meaningthatalthoughitcanbe
controlled,itlastsalifetime.

Though,Diabetesmellitusisnotcompletelycurablebut,itiscontrollabletoagreatextent.So,youneedtohavethoroughdiabetes
informationtomanagethisitsuccessfully.Thecontrolofdiabetesmostlydependsonthepatientanditishis/herresponsibilitytotakecare
oftheirdiet,exerciseandmedication.Advancesindiabetesresearchhaveledtobetterwaysofcontrollingdiabetesandtreatingits
complications.

YogaandDiabetics

Regularpracticeofyogadoesreducebloodsugarlevels,thebloodpressure,weight,therateofprogressiontothecomplications,andthe
severityofthecomplicationsaswell.Yogaactivatesthethyroidglands,massagesthepancreas,stimulatesnerveimpulsestothepancreas
andevenaffectsthewholemetabolismandprovideshealingenergiesofcirculation.Hence,beneficialinthetreatmentofdiabetes.
Although,Yogacannotcurediabetes,butitcancomplementthelifestylechangeswhicharenecessarytokeepthesymptomsindiabetics
undercontrol.Italsohelpsinkeepingthepersoningoodhealthandwellbeing.Yogacancreatealifethatisfull,happy,healthyand
balanced.Ifapersonwantstoloseweight,theninthemyogahelpstobuildupconcentrationandwillpower,duetowhichitiseasierfor
themtostayonweightlossprogram.Yogaexcersisesgentlytoneandalsoimprovescirculationparticularlytotheextremities.Yoga
exercisesincombinationwithrelaxationtraining,reducesthebloodpressureandkeepsdiabetesincontrol.

YOGAPOSESFORDIABETICS

Easypose

ThisisoneoftheclassicMeditativePosesandisusuallyperformedafterdoingtheCorpsePose.TheEasyPosehelpsinstraighteningthe
spine,slowingdownmetabolism,promotinginnertranquility,andkeepingyourmindstill.

ShoulderStretches

ShoulderStretchesaregreatinrelievingstressandtensiononyourshoulders,aswellasyourentireupperback.Practicethemdailyfor
severalweeksandnoticethechanges.Learnsomebasicstretchesfortheshouldersinthissection.

SunSalutation

TheSunSalutationorSuryaNamaskarisaYogaPosewhichlimbersupthewholebodyinpreparationfortheYogaAsanas.Itisagraceful
sequenceoftwelveYogapositionsperformedasonecontinuousexercise.LearnhowtopracticeSunSalutationinthissection.

HalfSpinalTwist

Ifdoneproperly,theHalfSpinalTwistlengthensandstrengthensthespine.Itisalsobeneficialforyourliver,kidneys,aswellasadrenal
glands.PracticethisYogaPoseunderthesupervisionofaYogainstructor.Inthissection,learnhowtoperformtheHalfSpinalTwist.

StandSpreadLegForwardFold

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PracticingtheStandingSpreadLegForwardFoldcanstrengthenandstretchyourinnerandbacklegsandyourspine.Peoplewithlower
backproblemsshouldavoiddoingthefullforwardbend.Forbeginners,youmayusepropslikeafoldingchairtosupportyourforearms.

TreePose

TheTreePosehelpsstrengthenyourthighs,calves,anklesandback.Itcanalsoincreasetheflexibilityofyourhipsandgroin.Yourbalance
andconcentrationcanalsobeimprovedwithconstantpractice.ThisYogaPoseisrecommendedforpeoplewhohavesciaticaandflatfeet.

DoubleLegRaises

ADoubleLegRaiseissimilartoaSingleLegRaise,onlythistime,youwillraisebothlegs.IndoingthisYogaPose,makesurethatthe
fulllengthofyourbackisrestingonthefloorandyourshouldersandneckarerelaxed.Thissectioncoversthestepsandguidelinesonhow
todothisposeproperly.

FishPose

DoingtheFishPoserelievesstiffnessoftheneckandshouldermusclesandimprovesflexibilityofyourspine.Itisthecounterposeofthe
Shoulderstand.HoldtheFishPoseforatleasthalftheamountoftimeyouspentintheShoulderstandsinordertobalancethestretch.

CorpsePose

TheCorpseYogaPoseisconsideredasaclassicrelaxationYogaPoseandispracticedbeforeorinbetweenAsanasaswellasaFinal
Relaxation.Whileitlooksdeceptivelysimple,itisactuallydifficulttoperform.Learnmoreonhowtodoitwiththehelpofthisarticle.

Kapalabhati

KapalabhatiisaBreathingTechniqueusedspecificallyforcleansing.Ifyouhavealotofmucusintheairpassagesorfeeltensionand
blockagesinthechestitisoftenhelpfultobreathequickly.Thisarticlewillintroduceyoutothesebreathingtechniquesandshowyouits
benefits.

AnulomaViloma

AnulomaVilomaisalsocalledtheAlternateNostrilBreathingTechnique.InthisBreathingTechnique,youinhalethroughonenostril,
retainthebreath,andexhalethroughtheothernostril.Learnhowtodothistechniqueforbeginnersbyfollowingthestepsfoundinthis
article.

RelaxationPose

Therearethreepartstoproperrelaxationphysical,mentalandspiritualrelaxation.RelaxationYogaPoserelaxesyourbodyandmind,and
makesyoufeelrefreshedafterdoingtheAsanasandthepranayama.ThisiswhyitisanessentialpartofYogapractice.

YOGAASANASFORDIABETICS

UTTHITAPADMASANA

UtthitaPadmasanatonesupthebodybystrengtheninghands,legsandspine.Italsohelpsintreatinggenitaldiseasesandimprovesvitality.

Steps

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Placebothpalmsonthefloorbesidethethighs.Whileinhaling,liftupyourbodyandbalanceits
weightonthepalms.Lookstraight.
Trytokeepyourspineandelbowsstraight.Holdthisforsometime.
Then,whileexhaling,slowlyreturntothenormalposition.Repeatbychangingthepositionofthe
legs.

HALASANA

Halasanamakesthespineflexible.Halasanaimprovesthestrengthofthemusclesandnervesofthespine.
Bloodcirculationtotheneckisincreased.Thewaistbecomesfreefromexcessfat.Thestomachispressed
wellandtheabdominalvisceraimprovetheirfunction.Digestionisimproved.Constipationisremoved.
Practiceofhalasanaslimsthebody.

Steps

Lieflatonyourbackwithlegsandfeettogether,armsatthesides,closedandplacedbesidethethighs.
Keepingyourlegsstraight,inhaleslowly,andraiseyourlegsto30,60and90,pausingateachstage.Whileexhalingpushyourlegs
furtheroverandabovetheheadandthenbeyond,sothattheytouchthefloor(withoutbendingtheknees).
Stretchyourlegsasfaraspossiblesothatyourchinpressestightlyagainstthechest.Thenraiseyourhandsandtrytoholdthetoes.
Retaintheposefrom10secondstothreeminutes.Breathenormally.
Whileexhaling,returntothestandingposition.Slowlygothroughtheprocessinthereverseorder.

DHANURASANA

Thisasanahelpstorelievearthritisandrheumatism.Itstrengthensthewholebody,particularlythelungs,
abdominalorgans,sciaticnerves,prostateglandsandthekidneys.Italsoprovidesreliefincasesofdiabetes,
constipation,dyspepsia,bronchitis,etc.

Steps

Liedownwithfaceandtheforeheadtouchingtheground,armsextendedalongsidethebodyandlegs
straight.
Bendyourlegsatthekneestowardsthehips,bringingthemforwardsothattheycanbeheldfirmlybythehandsattheanklesonthe
respectivesides.
Whileinhaling,stretchyourlegsbackwardsandraiseyourthighs,chestandheadsimultaneously.Handsshouldbekeptstraight.The
weightofthebodyshouldbeonthenavel.Kneesshouldbekeptclose,ifpossible,witheyeslookingupwards.Thispostureshouldbe
retainedforatleastafewseconds,holdingthebreath.

ARDHAMATSYENDRASANA

Itishighlyrecommendedfortreatmentofobesity,dyspepsia,diabetesandurinarydisorders.Oneshouldnotdothis
asanaforcibly.

Steps

Sitontheground,stretchingboththelegsforward.Bendyourrightlegandplacetheheelunderthelefthip.
Nowbendyourleftleg,crossitoverandplaceyourfootbythesideoftherightknee.Trytoholdtheleftankleby
passingtherightarmovertheleftsideoftheleftknee.Atthesametime,exhaleandtaketheleftarmbehindtheback
andpresstherightsideundertheribs.
Thishastobedonebytwistingthetrunktothebackasmuchaspossible.Maintainthispostureforafewsecondsand
increasethedurationtotwominutesgradually.
Repeatthesameprocessontheothersideforthesameduration.

MANDUKASANA

Mandukasanaimprovesfunctionsofallorgans.Itisadvisedinthetreatmentofconstipation,diabetesanddigestive
disorders.

Steps

TakethepostureofVajrasana,foldyourpalmsintofistsandplacethemnexttoyournavel.
While exhaling, gradually bend forward without raising your hips and rest the abdomen and fists over the
thighs.
Retainthepostureforsometimeandwhileinhaling,returntonormalpositionandrelax.

SALABHAASANA

SalabhaAsanaisareverseposturetotheBhujangaAsana(CobraPosture),whichgivesabackwardbendtothespine.Itisrecommendedto
practicetheSalabhaAsanaafterreleasingtheBhujangaAsana.

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Steps

Inhaleslowlybutdeeplythroughboththenostrilsandretainingthebreathmakeyourheadstraightandput
thechinonthefloor(useafoldedtowelunderneaththechin).Tightenboththelegsandliftthemupashigh
asyoueasilycan.Donotbendtheknees.
Stayinthesameposturefor5to6seconds.
Exhaleandsimultaneouslylowerthelegsslowlytothefloor.Donotdropthelegs.Bythetimethelegs
touchtheflooryoushouldfinishexhaling.

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