Q.Explain the procedure, benefits and contraindications of any two asanas used to control diabetes.

Diabetes management through yoga works mainly by compressing and stimulating the abdominal organs, including the pancreas, and by reducing stress. Two syllabus asanas prescribed for it are Paschimottanasana and Ardha Matsyendrasana.

Paschimottanasana (Seated Forward Bend): Sit with the legs extended straight, inhale and raise both arms overhead, then exhale and bend forward from the hips keeping the back as straight as possible, holding the big toes with the forefingers and bringing the forehead toward the knees. It stretches the spine, lower back and calves, improves circulation, and presses on the abdominal and pelvic organs — which is why it is described as therapeutic for diabetics and for weak liver/kidney function; it also benefits menstrual disorders. Avoid it if you have a slipped disc, hernia, spondylitis, an enlarged liver or spleen, or are pregnant. …

Why These Asanas Help with Diabetes

Diabetes Mellitus arises when the pancreas produces too little insulin, or the insulin it produces is not used effectively, so blood glucose rises. Asanas that gently compress or stretch the abdominal region massage and stimulate the pancreas and other digestive organs, and the accompanying calming effect on the nervous system also helps, since stress hormones can raise blood sugar.

Paschimottanasana (Seated Forward Bend)

Procedure: As preparation, some practise seated ankle rotation, Balasana or Janusirsasana. Sit on the floor with the legs extended straight in front. Inhale and raise both arms overhead, lengthening the spine. Exhale and bend forward, keeping the back as straight as possible for as long as you can, holding the big toes with the forefingers, and bringing the forehead toward the knees.

Benefits: This asana stretches the spine, lower back and calf muscles, improving circulation. The forward compression presses on the abdominal and pelvic organs, improving digestion and respiration, and improving alignment of the vertebral column. It is described as therapeutic for diabetics and for people with weak liver or kidney function, and it also benefits menstrual disorders.

Contraindications: Avoid this asana if you have a slipped disc, hernia, spondylitis, an enlarged liver and/or spleen, or are pregnant.

Ardha Matsyendrasana (Half Spinal Twist)

Procedure: Preparatory poses include Dhanurasana, Bhardvajasana, or a hand-down variation. Sit and bend the right knee so the heel is beside the left hip, then fold the left leg over the right knee. Twist the torso to the left, holding the left foot or ankle with the right hand, placing the left hand behind the back, and gazing back over the shoulder. Hold, then repeat mirrored on the other side. …