Yoga is the best way to have healthy pancreas. Regular practice of Yoga stimulates the Parasympathetic nervous system, which is responsible for rest and repair in the body. (1) Increased Parasympathetic activity of the nervous system makes it more balanced and has many benefits for other systems of the body.(1) The body’s healing response is increased if yoga is practiced regularly.
Cautions To Be Taken For People With Problems In Pancreas
Physician’s advice should be taken if you have cardiovascular disease before starting yoga.
Physician’s advice should also be taken in case if you have risk factors for a cardiovascular disease like high blood pressure, high cholesterol, C reactive protein etc.
Similarly, having healthy pancreas is also essential for the body to remain healthy and maintain a fit disease-free body. Unhealthy pancreas invites lifestyle diseases like diabetes(2), which might lead to several complications related to feet, health of eyes and severe diabetes can even lead to death.
It is very essential to move and exercise and practice yoga to maintain healthy stomach and pancreas. This will keep the fat from the belly at bay, which is a major precursor for the occurrence of diabetes. As per the researches, practicing Yoga for 20 minutes a day boosts the production of insulin and helps prevent diabetes.(3,4)
10 Yoga Poses To Get Rid of Pancreas Problems(5)
Tadasana or Mountain Pose To Have Healthy Pancreas(5)
The Mountain Yoga Pose is one of the easiest yoga poses and is very helpful for people who are suffering from pancreas related health issues like diabetes or who are at a greater risk of having diabetes like people who are obese.
Steps to Practice Tadasana
- To practice Tadasana in standing position, stand straight and keep your legs slightly apart from each other.
- Raise your hands above your head and look straight while focusing on one point in front of you.
- Interlock the fingers of both the hands and turn them upwards in such a way that the palms are towards the ceiling/sky.
- Take a deep breath or while inhaling, stretch your arms, chest and shoulders upwards.
- While practicing Tadasana, the gaze can be adjusted to look a little above while stretching.
- Raise you heels in such a way that all the weight of your body is on the toes.
- Remain in this position for 20-30 seconds.
- Retain your breath while stretching.
- While exhaling, come down to your original position.
- This completes one round of Standing Tadasana yoga pose.
- You can practice Tadasana for 8-10 rounds.
Vrikshasana or The Tree Pose For Pancreas Problems.(5)
Vrikshasana strengthens your spine and improves brain functioning and regulates the production of insulin. The yoga pose helps in increasing concentration and gives clarity of thoughts.
Steps to Practice Vrikshasana or the Tree Yoga Pose
- To practice Vrikshasana yoga pose, get on the floor or on the yoga mat.
- Stand straight in Tadasana yoga pose.
- Raise your arms above the head and join both the palms above the head in a Namaste position.
- Now, bring your left leg from the knee and bring it up to rest on the inside of the top of the right thigh.
- Close your eyes and concentrate on the eye center.
- Stay in this position for a few breaths or for as long as you are comfortable.
- Release the pose and relax in Tadasana.
Balasana or Child’s Pose to Get Rid of Pancreas Problems.(5)
Balasana yoga pose is one of the relaxing asanas, which soothes the mind, relieves anxiety and it is extremely relaxing and helps in getting rid of pancreas problems thereby regulating the sugar level.
Steps to Practice Balasana Yoga Pose:
- Sit in Vajrasana Yoga Pose.
- Bring your arms to rest backward in such a way that both the arms are lying on either side of the thighs.
- Bend forward and bring your forehead to touch the floor.
- Stay in this Vajrasana Yoga Pose for a few seconds.
Setu Bandhasana or The Bridge Pose to Have Healthy Pancreas.(5)
Steps to Practice Setu Bandhasana or The Bridge Pose
- To practice Setu Bandhasana, lie on your back on floor or on yoga mat.
- Bend your knees in such a way that the sole of the feet should lie flat on the ground.
- There should be a distance of around 6 inches between your feet and your knees.
- The arms should rest on the floor alongside your body in such a way that the palms are lying flat and touching the ground.
- Press your back into the mat or the floor while practicing Setu Bandhasana.
- While inhaling, lift your lower back, and then middle back and the upper back gradually.
- Now press into the mat with the heels of your feet to balance the body.
- Gently roll in your shoulders and touch your chin to your chest. Make sure that you do not lower your chin while touching the chin to the chest. The chest should be raised in such a way that it touches the chin on its own.
- The weight of your body will be supported with your shoulders, arms and your feet.
- The thighs will be parallel to each other and to the floor while being in this yoga pose.
- Make sure the entire weight of the body is on the shoulders and arms and not on the back.
- The whole weight of the body should be distributed and not concentrated on one part of the body.
- If you want to go further up and take the yoga pose to next level, you can interlace your fingers with each other and push the floor with your hands to raise your torso even further.
- This is the final Setu Bandhasana yoga pose.
- Keep breathing/ maintain breathing in this yoga pose.
Kumbhakasana or Plank Pose To Get Rid of Diabetes Due to Pancreas Problems.
Steps to Practice Kumbhakasana or The Plank Pose
- To practice Kumbhakasana or the Plank Pose, come in the Downward Facing Dog yoga pose.
- Keep breathing deeply through your nose while staying in this position.
- Concentrate on a point in the front while being in this position.
- Now, spread your fingers and press down through your forearms and hands.
- Do not let your chest drop on the ground while practicing this asana.
- Gaze down at a point between your hands while lengthening the back of your neck and drawing your abdominal muscles in towards your spine.
- Firm your toes on the ground and step back with your feet.
- Bring your body and head into one straight line while practicing this asana.
- Keep your thighs lifted from the ground while practicing this asana.
- And make sure that you do not let your hips go down low on the ground.
- In this position, you must realign your body so that your shoulders are directly above your wrists.
- Draw your pelvic floor muscles toward your spine as you contract your abdominal muscles.
- Make sure that you keep your head in line with your spine and broaden your shoulder blades and across your collarbones.
- Press the front of your thighs up toward the ceiling while lengthening your tailbone toward your heels while practicing Kumbhakasana yoga pose or the Plank Pose.
Adho Mukha Svanasana or Downward Facing Dog to Have Healthy Pancreas.
The stretching in this yoga posture massages the pancreas and stimulates the production of insulin. Adho Mukha Svanasana or The Downward Facing Dog also helps in reducing the fatigue and strengthening the brain.
Steps to Practice Adho Mukha Svanasana or the Downward Facing Dog:
- To practice Adho Mukha Svanasana stand on the floor or on the yoga mat.
- Kneel on the yoga mat or floor in such a way that the whole body is supported with hands and knees on the floor. Make sure your knees are in straight line with the hips in this yoga position.
- Make your palms spread on the yoga mat make sure that the maximum force is exerted with the index finger on the floor. Your forefingers should turn a little parallel.
- While exhaling, lift your knees far from the floor in such a way that the knees come in line with the thighs and they are not bent.
- In the beginning, if you face any difficulty in keeping the knees straight, you can keep them a little bent and heels lifted from the floor.
- Try to raise your hip bones inside and try to draw your legs into the crotch.
- In this position, make the highest point of the thighs push back and let your heels touch the floor.
- Try to lift your body far from the ground while keeping your arms and legs straight.
- Keep your shoulders very firm and open your chest in this position.
- Keep your head between your arms and make sure you are looking downwards, and your head does not drop in this position.
- Adho Mukha Svanasana is also a part of Surya Namaskar and it is a very helpful asana to stretch all the muscles of your body.
- Stay in this position for a few breaths or for a few seconds.
- Ardha Matsyendrasana or Half Lord of the Fishes Pose to Have Healthy Pancreas
- To practice Matsyendrasana yoga pose, sit in Dandasana yoga pose on the floor or on the yoga mat.
- To practice Matsyendrasana, lift your right leg and place it on the outside of left leg at the height of knee/ besides the left knee.
- Then, bend the left knee and place the heel of left leg to touch the right hip on the side.
- If you find it difficult to stay in this position, keep the left leg straight instead of folding it.
- While inhaling, place your right arm behind your back and the take the left up and straight in such a way that it faces the ceiling. Then, bring your left arm and tuck it in you right knee and try to touch the left knee or the right foot with the palm of the lower arm.
- Now sitting in this position, bend your spine towards right in such a way that you feel stretch in the side and the spine.
- Make sure the sitting bones are touching the floor, the bones should not be raised but rested on the floor.
- While exhaling, twist more towards the right starting from the lower torso to chest and then neck and head.
- Your head will turn and come to the right side after the maximum stretch.
Shavasana or The Corpse Pose to have Healthy Pancreas.(5)
Shavasana yoga pose gives a sense of ultimate relaxation and calmness. Shavasana yoga pose lets your body loose and dissolves all the negative energy thereby instilling positivity in the body.
Steps to Practice Shavasana or the Corpse Pose:
- To practice Shavasana or The Corpse Pose, lie on the floor on your back.
- Keep your feet a few inches apart and let them fall loose sideways.
- Let your arms lie alongside your body with your palms facing upwards.
- Now, gently close your eyes and let your whole body relax, slowly starting from your head to toe. Feel every part of your body getting relaxed.
- Take deep breaths and relax yourself in this pose for a considerable amount of time.
Halasana or Plow Yoga Pose To Get Rid of Pancreas Problem
- Lie on your back on the floor or on the yoga mat.
- While lying, make sure that your arms are resting beside the body and the palms facing towards the ground.
- Raise your legs and bring them over the head to rest behind the head in such a way that your feet are at an angle of 180 degrees and your back is perpendicular to the ground.
- Make sure that your back is straight and not rolled in this position.
- Hold this yoga pose for a minute while maintaining a constant breath and bring your body back in original position while exhaling without putting a strain on the legs.
Dhanurasana or Bow Pose for Pancreas Problems(6)
- To start practicing Dhanurasana, lie on your stomach/abdomen with arms along the sides and keep your palms up.
- Relax in this position for a few breaths before starting to practice Dhanurasana yoga pose.
- Inhale deeply and bend your legs backwards, reach back and get hold of both the ankles with the respective hands.
- Raise your torso and thighs while holding the ankles with hands.
- Your body is curved in the shape of a bow in this position.
- Look forward while being in this position and focus on a point.
- In this position, the whole body is resting on the abdomen.
- Maintain your breath while being in Dhanurasana. Continue to take long and deep breaths while being in this position and try to relax in this final position of Dhanurasana.
- Do not overdo or stretch your body excessively. Bend and stretch only till your body permits.
- Be in this position for 15-20 breaths.
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