Salabasana - Yoga Postures for Diabetes

Salabasana

 

Salaba means Gross hopper or locust

 

This activates Swathishtana Chakra

 

 

Asana Benefits

 

1. Strengthens the lower back and pelvic organs, and provides relief from backache, 
2. Mild sciatica and slipped disc as long as the condition is not serious . 
3. It tones and balances the functioning of the liver, stomach, bowels and other abdominal organs,
4. Stimulates the appetite.
5. It tightens the muscles of the buttocks. 

 

 

 

 

 

Avoid

 

• Should not be practised by people with a weak heart.
• coronary thrombosis or high blood pressure.
• Those suffering from peptic ulcer,
• Hernia,
• Intestinal tuberculosis and other such conditions are also advised not to do.....
• Pregnants stricly avoid.

 

 

 

How to do Salabasana

 

• Lie inverted on the stomach with the legs and feet together and the soles of the feet uppermost.
• The arms may be placed either under the body or by the sides, with the palms downward or upward or the hands clenched.
• Stretch the chin slightly forward and rest it on the floor throughout the practice.
• Close the eyes and body should be relaxed
• This is the starting position. without straining slowly raise the legs as high as possible 
• Keeping them straight and together.
• The upward raised legs is produced by applying pressure with the arms against the floor and contracting the lower back muscles.Hold the final position for as long as is comfortable without strain.
• At the end slowly lower your legs and relax.
• Inhale while raising legs and have 3 to 4 breaths in the posture and exhale while lowering the legs and relax.
• This gives effect on the lower back, abdomen and heart and on synchronizing the breath with the movement.

Padhahasthasana - Yoga Postures for Diabetes

Paadha Hasthasana 

 

Paadha means Foot. Hastha means Palm. Asana is position in Sanskrit.

 

It means keeping the Palms near the Foot

 

 

Benefits 

 

1. This Asana benefits the blood flow to the brain,
2. Stretch the sciatic nerve ,
3. Abdomen disorder regularisation,
4. Lower back straightening. 

 

Aviod 

 

Pregnant women must avoid.

people with high Blood pressure must avoid.

 

This activates Manipuraka chakra

 

How to do this Asana 

 

• Stand straight.
• Slowly take deep breath and exhale slowly while bending forward. 
• Till placing the palms next to the feet and touching the floor you must exhale.
• In the process, you will tend to bend the knees to touch the floor.
• That should not happen.
• The exhale must continue till end.
• Relax in position and have 2 to 3 breaths.
• Now inhale and lift body up wards towards standing position.

 

Chakrasana - Yoga Postures for Diabetes

Chakrasana

 

Chakra means Wheel. Asana means Posture.

 

By bending backwards this resembles a wheel shape and hence called as Chakrasana

 

Benefits

 

1. Relaxing the spine.
2. Chest and abdomen gets expanded.
3. Legs are Strengthened.
4. Energises nervous, digestive, respiratory, cardiovascular and glandular systems. 
5. Hormonal secretions balanced.
6. Gynaecological disorders gets corrected.

 

Avoid 

 

• People with weak ankle legs wrist should not do this.
• Pregnant women must avoid.

 

• Lie down flat on a Yoga Mat.
• Breath gently and relax. 
• Place your hands by the side of the head. 
• Fold the Knee.
• Lift your body upwards till the legs and hands are straight. 
• Breath 2 to 3 times 
• Slowly exhale and lay down.
• Relax.

 

Dhanurasana - Yoga Postures for Diabetes

Dhanurasana

 

'Dhanur' means Bow which is used for hunting.

 

This is a backward bending posture.

 

The great benefit of this Asana is this will rejuvenate and enable to maintain youth.

 

 

 

Benefits  

• The liver, 
• Abdominal organs and 
• Muscles are massaged.
• The pancreas and adrenal glands are toned by balancing their secretions. 
• The kidneys are massaged and excess weight is reduced around the abdominal area.
• This leads to improved functioning of the digestive,excretory and reproductive organs and helps to remove
• Gastrointestinal disorders, dyspepsia, chronic constipation and sluggishness of the liver. 
• Manages diabetes
• Menstrual disorders. 
• It improves blood circulation generally. 
• The spinal column is realigned and the 
• Ligaments, muscles and nerves are activated, removing stiffness. 
• It helps to correct Hunching of the upper back. 
• It strengthens leg muscles,especially the thighs.

 

Avoid

 

• Pregnant women should not practice this.
• People who suffer from a weak heart,
• High blood pressure, 
• Hernia, 
• Colitis, 
• Peptic or Duodenal ulcers should not attempt this practice. 
• This Asana should not be practised before sleep at night as it stimulates the adrenal glands and the sympathetic nervous system.

 

 

How to do Dhanurasana

1. Lie inverted and flat on the mat where in your entire body must be in inverted position.
2. Slowly fold your legs and Bend the knees and bring the heels close to the buttocks.
3. Catch and Grasp the ankle with the hands.
4. Keep the knees and thighs firmly on the floor and the
5. Arms straight throughout the practice.
6. Place the chin on the floor.
7. This is the starting position.
8. Tense the legs and push the feet backwards while raising
9. The head and chest as high as possible from the floor gently.
10. Use the backward movement of the legs to assist the raising of the body, allowing the back muscles to remain passive.
11. In the final position the head is tilted back.
12. Now have slow breath and you can see the body is tilting forward and backward.
13. Hold the final position for as long as is comfortable.
14. Relax slowly and lower the chest and head to the ground by releasing the legs.
15. Lie calm and relax.
16. Apart from abdomen and stomach this helps in vishuddhi chakra. 

 

 

 

 

 

 

Bujangasan - Yoga Postures for Diabetes

Bujangasan

 

Bujanga means Cobra. Asana means Position.

 

This Asana Looks like a Cobra lifting its head.

 

Benefits 

1. Back bone and stomach gets a smooth stretching.
2. This Deepens the breathing slowly.
3. Eradicates back pain. Good for Uterus.
4. Menstrual disorders.Improves digestion.
5. Shoulder gets strengthened.
6. Abdomen disorders gets regularised.

 

This works well with Swathisthana chakra.

 

Avoid 

Peptic ulcer 

Hernia

Intestinal

Tuberculosis ....patients must get guidance and practice.

 

Pregnant women must not do this.

 

 

How to do Bujangasana.

 

• Lie on the yoga mat inverted.
• Relax & Then slowly bring the hands adjacent to the shoulder and place it.
• let the tows be out.
• Then slowly take a deep inhale and lift your head and chest.
• Head must bend slightly backward.
• In position take 2 to 3 breaths. 
• Slowly lower down lie and relax.

Pavana Mukthasana - Yoga Postures for Diabetes

Pavana Mukthasana

 

Pavana  means  Air  and Mukti is to free in Sanskrit. 

 

This Asana clears gastric disorders primarily from the body, especially from the stomach.

 

 

Benefits

 

1. Compression of Abdomen benefits the release of excess gas,
2. Tightens the intestines.
3. Saggy stomach gets regularised.
4. Knee bending benefits the flexibility.
5. This strengthens the lower back muscles and loosens the spinal vertebrae.
6. Its good for sterility and menstrual problems.
7. Ligaments joints nerves gets activated.

 

Avoid 

 

• People with stiff nerve must do slowly and only to comfort level.
• Pregnant women should not do this.
• But they can twist ankle and legs gently for better blood flow.

 

How to do Asana 

 

• Lie flat, stretch your legs,
• Slowly fold the knee,
• Hug the knee with both the hands
• Slowly bring towards the chest.
• In final posture compress with chest gently.
• While doing so lift your head and the mouth sholld touch the knee.
• This benefits the compression of stomach and abdomen.
• While bringing the knee closer to the body inhale.
• In balanced position breath 2 to 3 times.
• Then while releasing the leg exhale.

Sarvanga Asana - Yoga Postures for Diabetes

Sarvanga Asana 

 

Sarva Means Entire. Anga means Body Parts. Asana means Posture

 

This Asana helps all the parts of the body.

 

Benefits 

 

1. The body and Mind co-ordination is tuned well and body movement get contorlled.
2. Thyroid, Neck and Lungs gets activated.
3. Digestive system regularised.
4. Abdomen benefited.
5. Back bone and upper bones get strengthened.
6. Brain gets good blood flow.
7. Shoulder strengthens.

 

This activates the Visudhi Chakra.

 

Avoid 

 

People with High Blood Pressure,heart ailment avoid.

Pregnant women don't do this

 

How to do Sarvanga Asana 

 

• Lie down flat on a Yoga Mat.
• Keep both the hands next to the thighs.
• Relax completely and exhale. 
• Now take a breath slowly but deeply and lift both the legs towards the body.
• Now support the lower hip by the hands and lift the buttocks and entire back to upright position till chest.
• While doing this keep the supporting hands in the back side of the 'Ribcage' where by your elbow will be firmly Be on the Yoga Mat and the entire body up to the shoulder will be standing upright.
• Till this position you must inhale.
• Now watch the leg thumb with your eyes and relax. breath 2 to three counts start exhale and slowly by lowering down the supporting hands bring down the body to the floor. 
• Beginners will face lifting of the upper body while your legs try to touch the floor. this is ok. but gradually focus and perfect the posture with out even an inch of the upper body is moved from it's laid down position.

 

Paschimotasana - Yoga Postures for Diabetes

Paschimottasana

 

Paschima means Back of the Body. Uttana Means stretch.

 

This Asana stretches the back bone 

Benefits

1. Good for Abdomen,
2. Relax the back and leg muscles, enable slow breathing.
3. Hamstring muscles gets stretched and hip joints gets more flexibility.
4. Good for abdominal and pelvic region that includes the liver, pancreas, spleen, Uro-genital system, kidneys and Adrenal glands. 
5. Excess weight in this area gets balanced and spinal nerves gets stimulated and gets more energy flow.

 

This works well on Swadhistana Chakra.

 

Avoid

 

• People having excess back pain must practice only to comfort level.
• Pregnant women must avoid.

 

 

How to Do the Asana 

 

• Sit straight on the Yoga Mat.
• Slowly stretch the legs.
• Lift your hands above the head and take a deep inhale.
• Slowly exhale and bend forward towards the foot and till you touch the foot exhale must continue.
• After touching the foot slowly bring the palm towards the side ways of the foot and the hand knee will touch the mat and your head will touch the leg knee.
• Breath 2 to 3 times and slowly inhale and lift your head and release the palm and come back to the normal position.
• As how you lifted the hands the Same way you must lift again and close the Asana.

 

Yogamudrasana - Yoga Postures for Diabetes

Yoga Mudrasana 

 

Mudrasana means Uniting Posture.

 

This totally units the body and hence called Yoga mudrasana.

 

Benefits

 

1. This benefits the back bone
2. Abdomen
3. Breathing.

 

Manipuraka Chakra is activated

 

Avoid

 

People having serious eye issues.

Back pains or heart issues.

High blood pressure avoid this Asana.

 

Pregnant women should not do this.

 

 

How to do this Asana 

 

• Sit in padmasana and close the eyes.
• Relax the body for some time, breath normally.
• Hold one wrist with another behind the back with the hand in closed fist position
• Inhale deeply.
• Slowly While exhaling, bend forward, keeping the spine straight.
• It is good if the fore head touches the floor make efforts but do not strain.
• Relax the whole body in the final position, breath 2 to 3 times slowly and deeply. 
• Be aware of the pressure of the heels on the abdomen.
• Stay in the final position for as long as is comfortable.
• Do not strain the back, ankles, knees or thighs by forcing the body into the posture or staying in it for too long.
• Slowly return to the starting position.
• Repeat the pose with the legs crossed the other way around.

General - Yoga Postures for Diabetes

General Tips

The following Asanas are good for Diabetes and in some way or other it works with Pancreas.

The Asana Order

Kindly follow this method to complete the procedure.
1. Pranayama
2. Padhmasana
3. Vajrasana
3. Ekapada Asana
4. Yoga Mudhrasana
5. Paschimottasana
6. Sarvanga Asana
7. Pavan Mukthasan
8. Bujangasan
9. Dhanur asan
10. Chakrasana
11. Padahasthasan
12. Salabasan

 

1. Cleanse your body Prior to these Asanas for better results.
2. Pranayama is a must to start with.
3. Relaxation after every Asana is a must and finally again total relaxation is important.
4. Ensure you learn this under the guidance of a Guru.

Avoid : Junk and prolonged food habits.

Cooked food must be eaten with in 4 to 5 hours from the cooking time.

Non Veg is not Good for Health

 

For best results, in fruits have 'BlueBerrys' or it's juice for several days.

 

Mind plays a vital role for Diabetes.
Suppressed feelings mainly lead to this disorder. At least 10 minutes loud expression twice a day might be a big relief.

Eka Pada Asana - Yoga Postures for Diabetes

Eka Pada Asana 

 

Eka means Single. Pada means leg. 

 

This Asana is doing with one leg.

 

Benefits

 

1. This gives lower abdomen a stretch and compression where by the disorders gets regularised.
2. Good for pancreas.
3. knee gets flexible.
4. Tows gets strengthened.
5. Back bone gets good flexibility.
6. Chest gets expansion. 
7. Thigh muscles get toned.
8. Nerves get toned

 

Works well with Manipura and Anakatha chakras

 

Caution :

People with back pain must get guidance.

Pregnant women must avoid.

 

How to do Eka pada Asana 

 

• Lie flat on the Yoga Mat.
• Slowly lift your body and take inhale.
• Slowly stand with the tows and hand. 
• Bring right leg forward inside the right hand and compress gently and place it adjacent to the right hand.
• This will enable stretching of your left leg.
• Then slowly push the right leg back and bring the left leg forward and place it adjacent to the left hand.
• Repeat this process few times. while bringing the leg forward inhale while pushing back exhale.
• In both the legs in backward position normal breathing.

 

Padmasanam- Yoga Postures for Diabetes

Padmasana

 

'Padhma' means Lotus in Sanskrit.

 

A posture like Lotus is called 'Padhmasana' ie., Padmasana

 

Benefits

 

This strengthens sciatic nerve and also lower abdomen.

Also this compresses both the thigh joints where lymph glans are compressed and its disorder is regularised. 

This is a best posture to become calm

This will ensure the Bio-magnetism to circulate with in the body

while other benefits are there the pancreas gets activated which leads to fight against diabetes.

 

Avoid

1. Padmasana is not advisable during pregnancy as the
2. circulation in the legs is reduced.

How to do Padmasana

 

• Sit on the Yoga Mat
• Sit up right
• Stretch your legs straight
• Fold your right leg and place it in the left thigh joint
• Then fold your left leg and place it in the right thigh joint.
• While doing this the body tend to bend 
• Try to adjust and sit straight 
• Sit in chin mudra
• Close your eyes
• After 3 breaths inter change the legs 
• Sit in chin mudra
• Close your eyes
• Have 3 breaths.

 

Pranayama - Yoga Postures for Diabetes.

Pranayama

 

'Prana' is the fundamental and base breath which is in other words called as life breath.

 

If our body is full and enriched with this we will be healthier and in general disease will not affect us or we can fight well against any disease. it is also narrated asPranamaya in kosamsheath.(Kosam)

 

Thus being established in asana and having control (of the body), taking a balanced diet; pranayamas should be practised according to the instructions of the Guru.

 

Pranayama is generally defined as breath control. 'Prana' plus 'Ayama'.

 

Prana explained as 'vital energy' or 'life force'. Pranayama utilizes breathing to influence the flow of prana in the nadis or energy avenues of the pranamayakosa or energy body. 'Ayama' means expansion in sanskrit.

 

Now it is clear to us that this not only controls the "Body also the Mind and Soul." 

The BMS in short form.

 

Do's & Dont's

 

• Cleanse your body 30 miniuts prior or after this practice.
• Practise before eating in the morning or wait at least 3 to 4 hours after meals before starting pranayama.
• Sit quietly on a Yoga Mat or chair which ever is available and comfortable.
• Empty stomach is best always. 
• Food in the stomach places pressure on the diaphragm and lungs, making full, deep respiration difficult.
• So avoid after food.

 

Caution

 

Pranayama should not be practised during illness, although simple techniques such as 

breath awareness and abdominal breathing in shavasana may be performed.

 

Side effects

 

• When commencing pranayama practice, constipation and a reduction in the quantity of urine may be experienced. 
• In the case of dry motions, stop taking salt and spices, and drink plenty of water. 
• In the case of loose motions, stop the practices The more advanced stages of pranayama require a change in diet and a guru should be consulted for guidance on this.
• Sit comfortably.
• The body should be as relaxed as possible throughout the practice with the spine, neck and head erect. 
• Please don't forcibly breath or strain during this practice.
• Various symptoms may manifest in normally healthy people. These are caused by the process of purification and the expulsion of toxins. 
• Sensations of itching, tingling,heat or cold, and feelings of lightness or heaviness may occur.
• Such experiences are generally temporary, but if they persist,check with a competent teacher. Energy levels may increase or Fluctuate; interests may change. 
• If such changes cause difficulty in lifestyle, decrease or stop the practice until a competent teacher or guru gives guidance.

 

How to do 'Pranayama'

 

• Slowly close your  eyes.
• Use thumb and ring finger for this practice.
• For every inhale 5 counts and exhale 5 counts and 3 times
• 1 count = 1 second
• Place it gently over the nostrils.

 

1. Close the left nostril with the ring finger and <b>inhale through the right nostril 5 counts and exhale through the right nostril 5 counts.  repeat 3 times

 

2. Close the right nostril with the thumb finger and inhale through the left nostril 5 counts and exhale through the left nostril 5 counts. repeat 3 times

 

3. Close the left nostril with the ring finger and inhale through the right nostril 5 counts and exhale through the left nostril 5 counts. repeat 3 times

 

4. Close the right nostril with the thumb finger and inhale through the left nostril 5 counts and exhale through the right nostril 5 counts. repeat 3 times

 

5. Without closing any nostril inhale through both the nostril 5 counts and exhale through both the nostril 5 counts  repeat 3 times

 

 

Pranayama with Kumbhaka

 

• Slowly close your  eyes.
• use thumb and ring finger for this practice.
• For every inhale 4 counts hold 2 counts and exhale 4 counts and 3 times
• 1 count = 1 second.
• place it gently over the nostrils.

 

1. Close the left nostril with the ring finger and inhale 4 counts through the right nostril close both nostrils and hold breath for 2 seconds and exhale 4 counts through the right nostril. repeat 3 times

 

2. Close the right nostril with the thumb finger and inhale 4 counts through the left nostril close both nostrils and hold breath for 2 seconds and exhale 4 counts through the left nostril. repeat 3 times

 

3. Close the left nostril with the ring finger and inhale 4 counts through the right nostril close both nostrils and hold breath for 2 seconds and exhale 4 counts through the left nostril. repeat 3 times

 

4. Close the right nostril with the thumb finger and inhale 4 counts and hold breath for 2 seconds and exhale 4 counts through the right nostril. repeat 3 times

 

5. Without closing any nostril inhale 4 counts and close both the nostrils hold breath for 2 seconds and exhale 4 counts through both the nostril. repeat 3 times

 

 

 

This simple practice will enrich your life breath & lung capacity and purify.

Do this morning and evening every day.

 

Vajrasana - Yoga Postures for Diabetes.

Vajrasana

 

Vajra  means Strong

 

Benefits

 

1. This is a major Nadi -  directly connected with the genito-urinary system, 
2. which regulates the sexual energy in the body. 
3. Control of vajra nadi leads to sublimation and control of sexual energy.
4. This is very beneficial for the reproductive as well as digestive organs.
5. It is the best meditation asana for people suffering from Backache.
6. It stimulates the vajraNadi 
7. Activates prana in sushumna and redirects sexual energy for spiritual purposes.
8. Legs will be loosened if done daily.
9. If any strain is experienced, stop the asana.
10. Performing post food foe few miniuts will lead to good digestion. 

 

It is a very important meditation posture because the body becomes upright

and straight with no effort. 

 

 

Vajra a thunderbolt a weapon of Indra, who is king of the Devas. 

 

This asana is widely respected across communities for their worshipping methods. 

 

Avoid

 

Its better to avoid if ankle and knee are not flexible.

Vajrasana is not advisable in osteoarthritis,

Pregnancy

When extra weight can overload the knee joints.

Carefully observe the contra-indications given for individual.

 

 

It works well with the Manipura Chakra which is the inner portion behind navel.

 

How to Do Vajrasana

 

• Kneel on the Yoga mat. 
• let the knees be close to each other. 
• Bring the big toes together and separate the heels. 
• Lower the buttocks on to the inside surface of the feet with the heels touching the sides of the hips. 
• Position the hands on the knees with palms facing down. 
• The back and head should be straight but relaxed. 
• Avoid backward arching of the spine. 
• Close the eyes. 
• Now, relax the arms and the whole body. 
• Breathe normally and fix the attention on the flow of air passing in and out of the nostrils.

 

Duration

 

For spiritual reasons extend the duration.

 

 

In cases of acute digestive disorder, sit in vajrasana and practise abdominal breathing for 20 miniuts before and after food. You must be in relaxed state of mind.

 

 

Precaution

 

If there is pain in the thighs, separate the knees slightly and maintain the posture.

Beginners may find ankles ache after a short time in vajrasana.

Remedy is, release the posture, sit with the legs stretched forward and

shake the feet vigorously one after the other until the stiffness disappears.

Then resume the posture.

 

 

General  :   This is an alternate for Padmasana during meditation