Certain yoga poses may have benefit for diabetes sufferers

Elizabeth Edelman, CEO and co-founder of Diabetes Daily, is uniquely qualified to speak on the subject of how yoga can benefit those with either type 1 or type 2 diabetes. For one thing, she was diagnosed with type 1 diabetes in 2005. For another, she is a certified yoga teacher. In addition, Edelman and her husband co-founded the online support network Diabetes Daily, after her diagnosis led her to discover a real need for this kind of support.

“Yoga is more than just physical,” said Edelman. “By concentrating on your breath, you can reduce stress levels and calm your mind. Yoga can be an amazing and life-changing way to get your exercise, especially if you have diabetes,” she said.

A simple yoga practice incorporating specific poses provides positive diabetes management benefits for both types of diabetes. Abdominal squeezes, for example, help the pancreas to function properly, which is important for insulin production. Other physical benefits of yoga, according to Edelman, include increasing sensitivity to insulin, increasing the effectiveness of liver functions, strengthening core muscles, stimulating blood flow, which leads to better circulation, and the potential for weight loss.

“Yoga is a tool for helping people with diabetes live in the present moment and maintain a positive outlook,” said Edelman. “Too often with diabetes, emphasis is placed on the minutia. So much evaluation is focused on past behavior – what someone did ‘wrong’ or ‘bad’ – or future consequences – fear over potential health complications if the patient is not responsible,” she explained. “Yoga shifts that focus back to doing the best we can today, living now and in the present.”

Emotional benefits of yoga for diabetes patients, says Edelman, include:
• Meditation organizes thoughts and calms the mind
• Improves concentration
• Sharpens memory
• Relaxes the body
• Reduces stress

Edelman shared with us the best poses for people with diabetes. One of them is the paschimottasana (seated forward bend.) In this position, which is an excellent pose for yoga beginners, you sit on the floor with legs straight out in front of you and ankles touching. Inhale and lean forward from your hips. Then reach your arms out and try to loop your hands around your feet, or just reach as far as you can. Finally, keep your elbows in and keep trying to reach further. Hold the position for 10 deep breaths. This position is said to restore the body to a neutral position and also to stimulate the pancreas, liver and kidneys.

The uttanpadasana (raised foot pose) exercises the abdominal muscles and aids in digestion, constipation and gas problems. It also helps to stimulate the pancreas, says Edelman. Lie on your back with legs and arms straight, feet together and palms facing the ground and touching the sides of your body. While inhaling, gradually raise your lets to 30, 60 and then to 90 degrees, pausing slightly at each angle, without bending your knees. At 90 degrees, raise your toes upwards while your body lies on the ground. Maintain this posture for about 5 to 10 breaths. Then, while exhaling, slowly go back to the lying position through the same stages, without bending the knees.

In the cobra pose (bhujangasana) , you lie face down with your feet together and toes pointing behind you. Place your hands on the floor by your rib cage and close to your body. Breathe in, pushing off of your hands gently, lift your head and chest off the floor. You will be using your back muscles here, as this pose is a back bend. This pose begins to activate the core, which helps to stimulate the pancreas, liver and digestive system.