Uncontrolled lifestyle, eating habits, not exercising can lead to type-two diabetes. We all know that today. Yet a key question remains. And that is - can diabetes be prevented? How? The answer to this question is that it is possible to prevent diabetes through regular breathing and yoga exercises. You see, our body has a special type of beta-cell in the pancreas. Insulin hormone is secreted from this part. When the secretion of this hormone decreases, the amount of sugar in the blood increases. So in order to get enough insulin out of the body, it must be seen. Back muscle efficiency is needed to secrete insulin from the beta cells of the pancreas. That is an exercise to increase the strength of the back muscles. The best yoga exercises to prevent diabetes are-
Utkatasana or Chair Pose
Stand up straight. Extend both hands forward. Now keep the spine straight and slowly lower the hip part including the waist while sitting in the chair. The hand will be spread out towards the front. Make sure the chest is straight. Now keep breathing normal and multiply up to ten. This has to be done three times.
Dhanurasana or Bow Pose
Lie on your back, bend your legs at the knees and bring the hips to the hips in pairs. Now hold both legs tightly with both hands and pull the chest and thighs upwards from the ground. Make sure the lower abdomen sticks to the ground. The vision will be tilted to the front and the neck to the back. Ten times as much as normal breathing. Gradually you can count up to thirty.
Ustrasana or Camel Pose
Sit on your knees first. When leaning backwards, grab the legs with both hands, hang the head backwards and gently move the abdomen forward. The thumb of the right hand will be on the inside of the right ankle and the other fingers will be on the outside. The left hand will remain the same on the left ankle. The feet will be stuck to the ground. Breathe normally in this way and multiply up to ten in your mind. This has to be done three times.
Bhujangasana or Cobra Pose
Lie on your back and place the palms of the hands on the ground on both sides of the chest in such a way that the tips of the fingers are close to the shoulders Make sure the elbows stick to the skin. The pair of feet and the soles of the feet will be on the ground. Now lift the surface of the body from the navel to the ground with emphasis on the waist. Keeping breathing normal in this condition. Ten times in my mind. Once the exercise is mastered over time, gradually increase the singing process to thirty. Take a deep breath at the end of the exercise. Do this three times. You can do any one or two of these exercises every morning on an empty stomach. Proper jogging is also necessary to strengthen the digestive system. This is called Digestive Visceral Efficiency Exercise. Because if the stomach is good, the body's immune system will be maintained and the activity can be done properly. To keep the stomach well.
Ardhakurmasana or Half Tortoise Pose
Sit on your feet with your knees bent. There will be two pairs of knees. Now straighten both hands and raise them in a salutation manner. The hands will be stuck with the ears. Then lean forward. The abdomen and chest will stick to the thighs and the forehead to the ground. Make sure that the buttocks are attached to the hips. Keep breathing normal and gradually increase from twenty to thirty times. Take a breather. Do this three times.
Uddiyan or Abdominal Lock
Stand with your legs slightly apart. Bend the knees slightly and lean forward slightly and place both hands on the thighs. Exhale, exhale, and immediately pull inward. Do it in such a way that the stomach sticks to the back. In your mind, in this state of suffocation, six times, release the tension of the abdomen and stand up straight.
Take two or three normal breaths. This is once. In this way, take a break in breathing by practicing six times in a row. The duration of one to six breaths is called six dimensions. Just exercise is not enough. The tongue should be controlled with exercise. Otherwise all efforts will be in vain. There will be no gain.
So you must include fatty foods in your diet. Practice eating neem brinjal, bitter gourd a term of exhalation every day. Stop eating sugar, sweets, grills in words. Avoid soft drinks, butter, cheese foods. Our discussion might have ended here. But I have said before that excessive stress increases the risk of diabetes. So the mind must be calmed. If you have a calm mind, you will have no problem making any kind of decision. You can be free from all worries. So do pranayama by following the rules.
Anulam bilaem or Alternate Breathing.
Sit in a comfortable seat and close your eyes. Sit like that for a while. You will see that the mind will feel calm. Then close the right nose with the thumb of the right hand and inhale with the left nose. Holding the khas, close the left nostril with the ring finger in the right hand and remove the old finger from the right nostril. Now exhale through the right nose and breathe through the right nose and pull it through the left nose. Do this for five minutes.
Bhramari or Bee Breathing
First, sit in Vajrasana and close the hole of both ears and eyes with the fingers of both hands. Then after inhaling through the nose, exhale through the nose while humming according to the bumblebee. A kind of vibration will be felt in the eardrum when leaving. Do this procedure six times in a row without breathing.
Ujjayi or "victorious breath".
Sit in a comfortable position first. Then do the coin of meditation. Now inhale through both nostrils. Make a slight hissing sound through the throat while breathing. Then hold it for a while and then gently release it. Practice like this for ten minutes. Pranayama brings peace of mind. One of these exercises should be done for five minutes.
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