Diabetes -- This name seems to be cropping up very regularly in my life and in my classes. I used to associate Diabetes with the older generation, but, unfortunately, it feels like it has caught upto my generation pretty fast!
I have been seeing an alarming increase in the number of students who are being diagnosed with this problem. This disease is now showing up in people who are in their 30's or 40's, which is really disturbing.
I do hope that after reading this post. you will be prompted to take better care of yourself, your family members, your co-workers, your neighbours - the list goes on...Do spread this awareness among everyone whom you touch in your Life, let them know their options for better health..
The 'Ripple' that you create with your effort may save a precious Life and enable them to live a healthier, happier life!!
So, on that issue, I have been teaching a lot of Diabetes Therapy classes - basically, its a Yoga class, which has Asanas, Pranayama and Meditation specifically designed to control sugar levels, reduce the buildup of stress and help lessen medication.
This post is about understanding Diabetes, understanding what are the factors which can be controlled and changed and how Yoga Therapy can be really useful, if adopted as a consistent practice.
There are two main types of Diabetes ---
Type1, also called juvenile-onset diabetes; due to autoimmune destruction of islet cells in the pancreas that makes insulin. People with Type 1 have to depend on external sources of insulin to control blood sugar.
Type 2, also called adult-onset diabetes; people with this condition have normal amounts of insulin, but their body becomes resistant to its effects, and so blood sugar rises.
Both Type 1 and Type 2 Diabetes patients can develop serious health risks if the blood sugar levels are not controlled. These include blindness, kidney failure, amputations, and in most serious cases, heart attacks. That's the bad news.
Now, the good news is that with Type 2 Diabetes, what you can do can have a tremendous impact on whether you get it, or if you do have it and how you can stop its progress on the body !!
The best ways to control blood sugars is by Diet, Medication, Exercise and of course, Yoga practice!
Advantages of Yoga Practice:
Regular Yoga practice does help in increasing will-power, strength and flexibility. This can be of great help in weight-loss, which might be a key factor for managing blood sugar.
Another way that Yoga can help is through reduction of Stress. Since high levels of stress hormones like adrenaline and cortisol raise blood sugar levels, it becomes crucial to release stress accumulated within the mind & body regularly.
Both these goals can be acheived by Asanas (gentle movements),Pranayama (breathing) exercises and Meditation.
I would like to discuss here the Asanas and other Mindfulness techniques I regularly use in my Therapy classes.
These are the simplest postures which do not need my presence during practice.
In the Therapy classes, I do teach other specialized asanas which might help the patient further.
All of these postures can be done by someone in reasonable good health, focusing on 20 - 25 minutes of practice at the beginning, going very slowly, keeping one's limitations in mind.
If there are doubts, do stop the practice, return your body and mind back to balance and send me an email.
I will definitely try to answer your query and help you get back on the 'Yoga Train'.....
Diabetes Therapy Yoga Series:
- Begin in simple seated posture, focus on bringing the body, mind and breath into alignment.
- Lengthen your spinal cord, relax the shoulders down, relax any tension in thighs and release knees towards floor.
- Gently close your eyes, deepen your breathing to longer breaths.
- Chant 'OM' 8 times, paying attention to the resonance of it within the body and mind.
- Chant 'OM' 8 times, paying attention to the resonance of it within the body and mind.
- Neck Rolls
- Elbow Rotations
- Standing Postures:
- Simple Standing Posture - Stand tall, pull your spine upwards, release shoulders down, relax hands by the side of your body, inhale slowly and exhale for 6 breaths.
- Standing Side Stretch : From simple standing pose,lift right hand to the sky, inhale deeply, bend to the left side, hold pose for 8 breaths, come back to center, repeat on other side.
- Forward / Backward Bending : Keep legs 1 ft apart, hands on hips, inhale deeply, bend slightly back, exhale, bend forward from the hips, continue movements for 5 breaths.
- Standing Spinal Twist : In standing pose, keep hands touching in front of the chest, elbows bent at the sides, Inhale, twist the upper part of the body to the right side, Exhale, come back to center, repeat on the other side, continue for 6 breaths.
- Seated Postures:
- Ardha Matsyendrasana Twist :
In this twist, first stretch both legs in front, then bend right foot, place right foot over left knee,bend left leg below right hip, Inhale deeply, twist from the base of the spine, place right hand behind right hip, hold right knee with left hand, Exhale and hold the twist for 6 breaths. Repeat the asana on other side.
- Modified Maarichasasana Twist:
In this asana, start with both legs in front, bend right leg, place right hand behind right hip,
Inhale deeply, twist from the base of the spine, place left elbow on the right knee or hold right knee with left hand, hold pose for 6 breaths. Repeat on the other side.
- Pranayama Exercises:
Practice simple deep breathing for 10 - 12 br.
I teach Bhramari and Naadishuddhi Pranayama with this therapy, but I would like the student to be present in the class with me, otherwise I would'nt recommend doing these particular exercises without the guidance of a therapist.
- Shavasana (Dead Body) Posture:
Lie down on the mat, release full body weight onto the ground, relax your breathing, gently close your eyes, consciously let the body let go of tension in different parts like your jaw, lower back, knees, base of your feet and base of your neck.
Do practice this posture for 10 minutes for optimum benefits to the mind and body.
I do hope you can benefit from this reading or help someone in your life with this information.
Remember, Diabetes is definitely controlled with your active participation in healing yourself or someone you love.
Do feel free to contact me for any doubts / help.
In Peace,
Asha
No comments:
Post a Comment