India is home to a staggering 77 million adults living with type 2 diabetes, while an additional 25 million individuals find themselves in the pre-diabetic stage, placing them at a heightened risk of developing diabetes in the not-so-distant future, a World Health Organization (WHO) report said.
More than half of the population is unaware of their diabetic condition, which can lead to serious health problems if not detected and treated promptly.
Dr Hansaji Yogendra, an Indian yoga guru, and the director of one of the oldest yoga institutes, the Yoga Institute, lists down the top five yoga asanas tailored for senior citizens to help them navigate the challenges of diabetes.
Topic: 5 Yoga Asana for Senior Citizens to Manage Diabetes
Talasana (Palm Tree Pose)
Talasana focuses on improving posture and balance, providing a solid foundation for a strong practice.
"For seniors with diabetes, this asana aids in enhancing blood circulation throughout the body. Stand tall, grounding your feet and reaching towards the sky, promoting a sense of stability and mindfulness," Dr Yogendra said.
Screenshot of Vrikshasana (Tree Pose) helps in managing diabetes
© Photo : Twitter
Vrikshasana (Tree Pose):
This balancing pose not only strengthens the legs and core but also encourages concentration and focus.
"For seniors managing diabetes, Vrikshasana helps stimulate the pancreas and improve digestion, contributing to better blood sugar regulation," Dr Yogendra said.
Screenshot of Talasana (Palm Tree Pose) helps in managing diabetes
© Photo : Twitter
Paschimottanasana (Seated Forward Bend Pose)
This asana is excellent for stretching the spine and bringing a sense of calm to the mind.
"For seniors with diabetes, this seated forward bend helps massage the abdominal organs, including the pancreas, supporting insulin secretion. It also promotes relaxation, reducing stress levels, which is crucial in diabetes management," Dr Yogendra said.
Screenshot of Paschimottanasana (Seated Forward Bend Pose) helps in managing diabetes
© Photo : Twitter
Bhujangasana (Cobra Pose)
This gentle backbend helps in opening up the chest and improving lung capacity.
"Bhujangasana stimulates the abdominal organs, particularly the pancreas, aiding in better insulin production. It also strengthens the back muscles, offering relief to seniors dealing with lower back issues often associated with diabetes," Dr Yogendra said.
Screenshot of Bhujangasana (Cobra Pose) helps in managing diabetes
© Photo : Twitter
Shavasana (Corpse Pose)
Shavasana, the final relaxation pose, is essential for seniors managing diabetes, offering relaxation, stress reduction, and mental well-being.
"Stress is a significant factor affecting blood sugar levels, and Shavasana offers a peaceful conclusion to a yoga session, helping seniors maintain emotional balance," Dr Yogendra said.
Screenshot of Shavasana (Corpse Pose) helps in managing diabetes
© Photo : Twitter
Dr Yogendra emphasizes that it is absolutely crucial for seniors with diabetes to seek guidance from a healthcare professional prior to embarking on a new exercise regimen.
Moreover, practicing yoga under the guidance of a qualified and experienced Yoga teacher ensures that seniors perform these asanas safely and receive the maximum benefits in their diabetes management journey.
Incorporating these gentle yoga asanas into a daily routine can contribute not only to physical health but also to a sense of calm and serenity, vital for overall well-being in the golden years.