asan to prevent diabetes

Diabetes
Diabetes is a better known lifestyle disease. It has become an epidemic worldwide. Yoga helps a lot to control and prevent this disease. Different asanas help to stimulate the production of insuline that helps in controlling diabetes. The asanas to control diabetes are

Bhujangasana
Procedure

• This is done in lying posture.
• Lie on the stomach and rest forehead on the floor.
• Keep the feet and toes together and touch the ground. Place the hands at shoulder level and palms on floor.
• Inhale and lift the head, chest, abdomen and keep the navel on the floor take five breaths at least.
• Exhale slowly come down to rest with hands below the head slowly.

Benefits

• It improves the blood circulation and energises the heart.
• It decreases menstrual irregularities in females.
• It strengthens muscles of chest, shoulders, arms and abdomen.
• It is effective in uterine disorder.
• It improves the function of reproductive organ.
• It improves the function of liver, kidney, pancreas and gall bladder.
• It helps to lose weight.
• It relieves menstrual discomfort and improves fertility.
• It reduces headache, anxiety, insomnia and sinusitis.
• It reduces abdominal fats and helps metabolism.

Contraindications

• Pregnant women should avoid this asana.
• Avoid those who are suffering from slip disc or sciatica problem and asthma.
• Ulcer patients also avoid this asana.

Contraindications

• Avoid during pregnancy.
• People having a hernia problem and backache should not do this asana.
• Avoid those who are suffering from ulcer, heart problem or any surgeries like spine and brain.

Paschimottanasana
Procedure

• This is done in sitting posture.
• Sit on the floor with the outstretched legs.
• Inhale and lengthen the abdomen then lift the chest.
• Exhale bend forwards from the hips. Keep the shoulders open and the head up.
• Reach forwards and hold the big toes in a lock with the middle and index fingers.
• Inhale, lengthen the torso, bring the sternum forward.
• Exhale, bring the chest and abdomen down to the thighs and the elbows out to the sides.
• Stay in this position for 5 deep breaths and relax the muscles while exhale.
• Focus on stretching the hamstrings rather than getting the head to the knees.

Benefits

• It stretches hamstrings, spine, shoulders and hip joints.
• It massages the pancreas and improves
• It relieves menstrual discomfort and improves fertility.
• It reduces headache, anxiety, insomnia and sinusitis.
• It reduces abdominal fats and helps metabolism.

Contraindications

• Pregnant women should avoid this asana.
• Avoid those who are suffering from slip disc or sciatica problem and asthma.
• Ulcer patients also avoid this asana.

Pawanmuktasana
Procedure

• This is done in lying position.
• Lie flat on the back and keep the legs, straight, relax breathe .deeply and regularly.
• Inhale slowly and lift the legs and bend in the knees. Bring upwards to the chest till the thigh touches to stomach.
• Hug the knees in place and lock the fingers.
• Place the nose tip between the knees.
• Exhale slowly and come back to the original position i,e. Shavasana.
• This is very beneficial for stomach as The results are very impressive.

Benefits

• It cures acidity, indigestion and constipation.
• It is helpful for those suffering from. gastrointestinal problems, arthritis, pain, heart problems and waist pain.
• It strengthens back muscle and cures back pain.
• It is very beneficial for reproductive organs and for menstruation disorder.