Yogasanas provide exercise to the glands, muscles, ligaments and nerves, and help them to keep in good health. Hence regular practice of yogasanas can greatly benefits those suffering from Diabetes by activating thyroid gland, by flexing the spine, stimulate nerve impulses to pancreas, some massage the pancreas and other affect the whole metabolism in such a way that they see the healing energies of fresh circulation going to the pancreas.
The following asanas are useful in controlling Diabetes:
Paschimottanasana (Back of the body pose) :
Sit with legs stretched in front. Extend the arms and catch both the big toes between the thumb and the first two fingers of the two hands. Pull the neck backward. Bend the elbows, bring the trunk forward and touch the knees with your forehead. Stretch the neck and the trunk so that you touch the knees with your nose and then with your mouth. After sometime, try to hold the sole of your feet with your hands and bring your chin to touch the knees. In the initial stage you could even rest the elbows on the floor while holding the big toes. While taking every new step, first exhale.
Sarvangasana (whole body pose): Lie on the back hands by the side of the legs. Tighten the knees, palms facing downwards. Bend the knees and move the legs towards the stomach. Exhale slowly and raise the hips being supported by the hands, with the arms bent at the elbows. Trunk should be perpendicular to the ground and chin should be touching the chest. Hands should support the middle of the spine and the legs should be stretched straight with toes pointing upwards. Hold for four to five minutes. Gradually increase this time to ten minutes. Breathe normally. Gradually slide down while exhaling.
Halasana (Plough pose): Practice sarvangasana. Move the legs over the head and rest the toes on the floor. Keep the legs straight. Remain in this pose for two to three minutes, breathing normally. In this pose, you could lower the arms and stretch them in the direction opposite to that of the legs. Besides the benefits of the Sarvangasana, the abdominal organs are rejuvenated and the back receives extra supply of blood.
Bhujangasana (serpent pose): Lie with the face downwards. Keeping the feet together, extend the legs. Knees should be tight and the toes pointed. Keep the palms on the ground near the pelvic region. After inhaling, press the palms and pull the trunk upwards. Keep the body lifted with the pubis in touch with the floor. The entire weight should be on the legs and palms. Contract the anus and buttocks and tighten the thighs. Breathe normally. Revert after thirty seconds while exhaling.
Dhanurasana (Bow pose): Lie with the face downwards. Bend the knees upwards. Take the arms back and hold the left leg at the ankle with the left hand and the right leg with the right hand. Exhale completely, raise the knees above the floor, pull the legs and lift the chest off the floor. Do not join the legs at the knees. The body takes the shape of a bent bow, the arms and hands acting like a bow string. Lift up the head. Pull it as far back as possible. The abdomen should bear the entire weight of the body on the floor.
Ardh Matsyendrasana (half spine twist pose) : Sit with the legs stretched straight in front. Bend the right knee so that the calf is touching the thigh. Raise yourself and put the right foot under the buttocks, keeping the foot horizontally on the floor. Then lift the left leg,bending the knee and place it on the floor by the outerside of the right thigh. The trunk of the body may be turned to the left as much as possible. The right armpit would come over the left knee. Twist the right arm around the left knee and move the right wrist to the back of the waist. Bend the left elbow backwards behind the waist and try to clasp the right hand. Turn the neck to the left and look over the left shoulder. Due to the spinal twist there will be some difference in the breathing style. It will become normal after some practice. Hold on for about 30 seconds. Then release the hands, lift the left foot from the floor. straighten the left leg and then the right leg.
Savasana (Corpse pose):This pose appears to be very easy but in reality it is difficult to practice correctly. Lie on your back like a corpse, with your hands a little away from the body, with palms facing upwards. Keep the heels together with toes apart. Close the eyes. Start deep breathing but it should be fine and slow. During exhalations, there should be no feeling of warmth of the breath at the nostrils. Relax completely. The jaw should be loose. There should be no movement of the pupils of the eyes. Pacify the mind. Give auto-suggestions for inducing perfect relaxation. Stay in this pose for about 5 to 10 minutes.
Suryanamaskar is another Yogasana which is beneficial to Diabetics. Daily practice of Pranayama is also very helpful.
CAUTION: These asanas must be done under supervision of experts only-an asana done wrongly will do more harm than good.