Yoga for Cardiovascular Diseases, Respiratory Diseases, and Diabetes

In 2020, 2021, and 2022 Covid-19 was one of the leading causes of death around the world. More than one million people succumbed to death due to Corona Virus according to the World Health Organization (WHO). Based on WHO figures the top 8 leading causes of death around the world are:

  1. Ischaemic heart disease
  2. Stroke
  3. Chronic obstructive pulmonary disease
  4. Lower respiratory infections
  5. Trachea, bronchus, lung cancers
  6. Diabetes
  7. Road accidents
  8. Diarrhoeal disease

Among these diseases, Ischaemic heart disease, Stroke, and Chronic Obstructive Pulmonary disease are cardiovascular diseases. Lower respiratory infections and trachea, bronchus, and lung cancers are respiratory diseases. Based on the data provided by WHO, Cardiovascular disease, respiratory diseases, and diabetes are the three main causes of death around the world. World Health Organization reports that people diagnosed with respiratory diseases, cardiovascular diseases, and diabetes are more at risk of Covid-19 compared to people with no history of any diseases.

Are You At the Risk of Cardiovascular Diseases, Respiratory Diseases, and Diabetes?

If you smoke and drink, you are at high risk of cardiovascular disease, respiratory disease, and diabetes. Eating too many sugary foods, salty foods, and saturated fats also causes many diseases including heart disease, stroke, and diabetes. High blood pressure, high cholesterol levels, obesity, and a sedentary lifestyle also put you at risk of cardiovascular disease and diabetes. Therefore, you should always eat a balanced diet that includes fruits, vegetables, whole grains, and dietary fiber to stay healthy and avoid diseases. Furthermore, you should also have an active lifestyle. An active lifestyle means you exercise regularly or you do a lot of physical work.

There is no denying that there is no better alternative to exercise for health and fitness. You can do high-intensity interval training, cardio exercises, or low-impact exercise like yoga. In this article, we are going to share some yoga exercises to minimize the risk of managing cardiovascular disease, respiratory diseases, and diabetes.

Yoga for Cardiovascular Diseases

Pranayama is the best yoga practice to minimize the risk or control of cardiovascular diseases like hypertension, coronary artery disease, stroke, etc. Pranayama consists of various breathing exercises. Since we have already mentioned most of these Pranayama Methods elsewhere we are not repeating them here. In this section, we will explain a couple of yoga postures that can not only minimize the risk of cardiovascular diseases but also control and cure various heart diseases.

Cow-Face Position (Gomukh Asana)

Sit on your yoga mat, your legs stretched forward. Fold your right leg and pull over to your hip. Rest your bottom on your feet. Now, pull your left leg, and cross over your right leg. Your left foot should touch your hip and your left knee should be just above the right knee. Inhale a deep breath and gradually lift your right hand, fold it, and place the palm on your mid-back. Fold your left hand behind your back and cross your fingers. Keep your head straight. Sit in this position for 25-30 seconds, and then release your breath and bring your hands to your normal position. Now, perform a reverse pose by folding your left leg and positioning your right knee above the left knee and folding your left hand from behind, and crossing your fingers with the right hand. This position opens your chest area, thus improving your blood pressure.

Snake position: Bhujanga Asana

Lie on the floor with your body facing downward. Stretch your hands forward, slightly apart. Your forehead and the back of your feet should touch the ground. Now pull your hands backward and keep just at chest level, your palms facing downwards. Now, breathe in and lift the upper part of your body by gradually raising your head towards the sky, your chest should be lifted up and your pelvic area should be rooted on the floor. Remain in this position for 25-30 seconds, and breathe normally. Release air and gradually lie on the floor. This yoga helps you to clear clogged arteries and veins.

Sun salutation (Surya namaskara)

Sun salutation or Surya Namaskar is one of the best yoga positions that not only exercises your entire body but is also helpful in various conditions. Surya namaskar is a set of 12 different yoga positions. You begin Sun Salutation by standing upright and joining two palms to make a namaskar.

Raise your hands above your head, slightly bend backward, wait for 5 seconds and bend forward until your hands touch the ground at the sides of your feet. Remain in this position for 5 seconds. Move your left leg backward, tilt your right knee forward, and raise your head. Remain in this position for 5 seconds. Now move your right leg backward and lift your bottom high. After 5 seconds, move your left leg forward and arch your knee, raising your head high. Now again, move your left leg backward and raise your bottom high. Bring your hands towards your feet and remain in this position for 5 seconds. Now, stand straight, raise your hands above your head, and arch back. Finally, bring your hands forward, and join the palms to do Namaskar.

Yoga for Respiratory Diseases

Just like cardiovascular diseases, Pranayama is also beneficial for respiratory and lung diseases. Since we have already elaborated on various pranayama methods elsewhere, we will explain some yoga positions that can be highly beneficial in minimizing the risk of respiratory diseases and strengthening the lungs.

Bend your knees and sit on your heels. Place your palms on your thighs, your eyes should be open. Now, lift your bottom slowly and raise your body. Now you are on your knees, your palm pointing downwards. Tilt backward gradually and hold your heels with your hands. Push your pelvic area forward, and keep your chest high. Now, start taking long breaths, take a long breath from your nose and then release the long breath through your mouth. After a while, move forward all the while releasing breath and then sitting on your knees. Perform this position only once in the first week, twice, in the second week, and so forth.

Yoga for Diabetes

If you have diabetes or are at risk of diabetes, you can try the following yoga exercise

Bend your legs inward and sit on your feet. This sitting position is referred to as vajra asana. Place your thumb inside your palm and close with four fingers. Place your fists on the sides of your navel, straighten your back, and release air. Now bend forward. Your chest should rest on your thighs. Remain in this position for 20-30 seconds. Lift your body and gradually inhale air. Perform this yoga posture 5 times.

Sit on the vajra asana. Place your left palm on the navel and right plant just above the left palm. Release air and bend forward. Rest your chest on your legs. Remember, your backside should not lift while you are in this position. After 20-30 seconds, lift your body slowly and gradually take a deep breath. Perform this exercise 5 times every day.

Sit in the vajra asana. Place your hands on the knees. Inhale deeply and gradually raise your hands until you are slightly tilted backward. Now, exhale and bend forward gradually until your chin rest on the ground and your hands are flat on the ground. Remain in this position for 20-30 seconds and gradually lift your body. Perform this exercise 5-10 times every day.

Place your right leg on your left thigh and your left leg just above the right leg. Your heels should touch the navel area. This sitting position is called Padma asana. If you are unable to sit in this position, you can simply sit in a cross-leg position. Place your left palm on your navel and your right palm just above your left palm. Press your navel area. Release air and start bending forward until your chin rest on the ground. Remain in this position for 20-30 seconds. Gradually breathe in and raise your body slowly.

Bend your left leg and sit on your left foot. Move your right leg towards the left knee and keep it in a perpendicular position. Cross the right leg with your left hand and touch your right foot. Slightly turn right and place your right hand on your back. Sit in this position for 20-30 seconds. Now reverse this position by sitting on the right foot and moving your left leg in front of the right knee.

Bend your right leg in a perpendicular position. Cross the right leg with your left hand and place your left palm next to the right foot. Slightly turn right and place your hand on the floor with your palm on the ground. Look through your shoulder. Reverse this position.

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