Adopting a yoga routine along with a healthy lifestyle can help overcome diabetes. This includes postures and breathing exercises that stimulate the pancreas which in turn rejuvenates the organ and improve its ability to produce insulin. Yoga postures for diabetes should be practiced before meals, in the morning and evening for up to 30 minutes.
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Beginners must start with simple asanas. Start with holding each posture for about five seconds and gradually increase the duration of each pose.
Key Yoga poses that have been found to be effective for diabetes include:
1) Vrikshasana (Tree pose) helps stimulate the hormonal secretion of the pancreas.Stand straight and keep your right foot on your left thigh or on the left leg wherever you feel comfortable and maintain balance. Join your palms and move it overhead. Stand straight. Repeat the posture with the other leg after 10 seconds.
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2) Dhanurasana (Bow pose) improves the functioning of the pancreas, liver and intestines. Lie on your stomach with feet-hip width apart and arms by the side of your body. Fold your knees and hold your ankles. Lift your chest and pull your legs up and back. Focus on your breathing. After 15 -20 seconds, as you exhale, bring your legs and chest back to the ground.
3) Bhujangasana (Cobra pose) stimulates the pancreas, spleen and regulates metabolism. Lie on your stomach with your hands on the side. Move your hands to the front at the shoulder level, and place your palms on the floor. Put your body’s weight on your palms, inhale and raise your head and trunk. Arch your neck backward with the raised hood. Press your hips, thighs, stomach, and feet to the floor. After 15 to 30 seconds, release the pose. Move your hands to the sides. Rest your forehead on the ground by bringing it in contact with the floor.
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4) Ardha Matsyendrasana (Half Twist Pose) helps to stimulate digestion and flushes out toxins. Sit erect. Bend your right leg such that the heel of the right foot lies next to the left hip. Place the left leg next to the right knee by taking it over the knee. Twist your waist, neck, and shoulders towards the left, and set your gaze over your left shoulder. You can place the left hand behind you, and the right hand on the left knee. Exhale and Relax after 30 seconds as you sit straight. Repeat the steps on the other side.