Here we focus on a yoga program for Diabetics.
Although genetic factors are also involved, a diet over- rich in carbohydrates, obesity, not enough exercise and stress also
contribute to a large extent to this disease.
Yoga, with its amazing range of practices,
can not only give you an exercise program to help reduce blood sugar but also realign, revitalize and improve the functioning
of the Endocrine System and the organs and glands that are involved in diabetes.
Do these practices regularly
as part of your daily routine to see the results.
Cautions: People
with cervical spondylosis, heart problems, high blood pressure and pregnant women should avoid these exercises.
Exercise 1: Bhastrika Pranayama
•
Sit in Vajrasana, or if you cannot, then sit comfortably with your back straight, yet relaxed.
• Bend arms at waist,
elbows close to body, make fists.
• Raise both fists up, a bit higher than head, keep elbows close to body.
•
Exhale forcefully through mouth (cheeks puffed out) as you pull the arms down, taking elbows behind waist as shown.
•
Repeat 20 times, exhalation should be rapid, movements smooth not jerky.
• Inhale deeply and slowly
•
After finishing 20 rounds, sit quietly till your breathing rate returns to normal.
Exercise 2 : Uddiyan Bandha
• Sit in padmasana,
or if you cannot, then sit comfortably with your back straight, yet relaxed.
• Place your palms on your knees.
•
Lean forward slightly and exhale forcefully.
• Suck in your stomach to create a hollow space.
• Hold as
long as you can hold your breath comfortable.
• Release contraction and breathe in.
• Repeat only 3 times.
Exercise 3: Agnisar Kriya
•
Stand straight with your feet spread apart.
• Bend the knees, place palms on thighs, fingers facing in as shown.
• Exhale deeply through the mouth, hold your breath and move your abdominal muscles in and out rapidly as many times
(10-50) as possible.
Repeat three times.
