Diabetes and Exercise, Yoga treatments

 

Although, “Yoga” cannot cure diabetes, but it can complement the lifestyle changes which are necessary to keep the symptoms in diabetics under control. It also helps in keeping the person in good health and well-being. Yoga can create a life that is full, happy, healthy and balanced. If a person wants to lose weight, then in them yoga helps to build up concentration and will power, due to which it is easier for them to stay on weight-loss program. Yoga excersises gently tone and also improves circulation particularly to the extremities. Yoga exercises in combination with relaxation training, reduces the blood pressure. Yoga exercises reduce the harmful effects of physical and mental stress.

SUN SALUTATION

Sun salutation is a very good exercise for people suffering from diabetes because it increases the blood supply to various parts of body and thus improves insulin administration in the body. All the benefits of exercise are achieved if four rounds are practiced per minutes.

ASANAS

Asanas are beneficial in treatment of diabetes. Due to various twists, stretches and strains in the body, the internal organs are stretched and subjected to strain. The increases the blood supply, oxygen supply to the organs and thus increasing the efficiency and functioning of the organ. Stretching various glands results in increased efficiency of the endocrine system. Because during asanas, there is direct influence and pancreatic of the pancreatic secretion by rejuvenation of the pancreatic cell. There is reduction in blood sugar due to muscular exercise performed in the asanas. During yogic asanas various postures are maintained. The best time for yogic asanas is early mornings and evenings. Generally, Yogic exercise are performed on an empty stomach or if in the evening, there should be a gap of at least half on hour after light snacks and of three hours after a meal. It has been recommended that people who suffer from diabetic can eat something immediately after performing exercises. The asanas should be done in an area that is clean, airy and far away from noise pollution. The person should be wearing light, loose and airy clothes. During performing yogic exercise, person should sit on the floor. Generally, the ward Parmatma means the universal soul. Before starting exercises, patient should measure ones exercise, patients should measure ones exercise toleration. He/she should start with simple movements and positions before progressing into complicated postures. Person should focus on the breath during the maintenance period of the posture, with the eyes closed o0r focused on the point. It is done so as to learn how to focus mind and the proper way to manage stress and tensions in the body. The postures found to be effective in the control and cure of various diseases are as follow.

(1) Paschimottanasana (Posterior –stretching pose)

It is a very good stretching exercise in which the posterior muscles are stretched and relaxed. The main advantages of this exercise is that @ It calms the brain and helps relieves stress and milk depression (b) It stretches the spine, shoulders (c) It improves digestion (d) It stimulates the liver, kidneys, ovaries and uterus (e) It helps in relieving the symptoms of menopause and menstrual discomfort (f) It soothes headache and anxiety and reduces fatigue (g) This exercise also increases appetite, reduces obesity and cure diabetes.

Paschimottanasana is contraindicated in patients with Asthma, Back Injury and Diarrhoea.

Step by step procedure of performing this exercise.

  • Person should sit on the floor with buttocks supported on a folded blanket.
  • Stretch the legs out in frant, keeping them close to each other.
  • Bend the trunk and head forward from the waist without bending the knees and clasp the big toes with the fingers of the hand.
  • While holding the toes and without bending the knees, the person should rest his forehead on his knees.
  • This final pose is holded for a four seconds.
  • Then the person should return to the starting position slowly and slowly.

Care must be taken that, the pregnant women and the people who suffer from low back pain and slipped disc should not perform this exercise.

(2) JALANETI

Jalaneti is a very effective method to provide relief from allergies, common cold and even asthma. It really works wonder in relieving headaches and facilitates in maintaining youthfulness. Jalanetis is in a form of saline nasal irrigation, which helps thousands of people to relieve from sinus infection. It clears away the impurities in nasal passage and throat. So, the diseases caused by impurities in the nasal passage can be easily get rid off. It also shows remarkable effect in case of hay fever. It provides relief instantly and naturally.

Procedure

  • Person should take a clean jalaneti pot.
  • Pot is filled with warm slightly salted water.
  • The person should stand erect and the head is tilted slightly to the right.
  • Then the spout of the pot is inserted into the left nostril and the water is flowed into it.
  • Person should inhale and exhale through the mouth, hence allowing the water to flow out through the right mostril.
  • This procedure is reversed by tilting the head to the left and allowing the water to flow from the right to the left nostril.

Jalaneti is not as hard or uncomfortable as one may think at first. It is a very simple and effective method of health maintanance. Once, and individual learns the way to perform it, he can incorporate this exercise into his daily routine of body cleaning of the teeth. Mostly, patients should perform, Jalaneti only in the morning.

(3) KAPALBHATI

It is a power-breathing techniques that helps to over come blues, negatively, stress, depression, everything in few minutes. It is the only technique used particularly for mind purificication among all the yoga cleansing exercises. It is derived from a Sanskrit words “Kapal” means the skill and “Bhatti” means polishing or shining. Hence, kapalbhatti is a technique which helps to make the head “sparkling clean” and devoid of toxins. It has been observed that almost all mind body schools and cults make use of this single mind detoxifications technique technique in some form or the other. Although Kapalbhatti has a remarkable tool and cleansing the mind of negative values. But this exercise is contraindication in people suffering from cardiac problems, nasal obstructions, cold or any severe respiratory infections.

Though, cleansing breath is a simple procedure, but it is important that it should be done properly in accurate way.

Technique

  • Person should sit in a comfortable position with spine erect. Person can sit either cross-legged or in vajrasana or in any position that he/she feel comfortable.
  • Breathe normally for above minute. Once composed, person can begin with the exercise.
  • First of all, exercise the diaphragm by exhaling the air out from the lungs, suddenly and quickly through both nostrils, producing a “puffing” sound. Person should not focus on inhalation. It will be automatic and passive.
  • The air is exhaled completely from the lungs with a sudden, vigorous stroke while simultaneously drawing in wards the abdominal muscles.
  • The breath should be expelled fully. Inhaling is automatic the abdominal muscles will relax automatically.
  • This exercise should be done in three rounds, each consisting of 11 strokes (for the beginner).
  • Each round should take about a minute. A little rest can be taken in between the rounds according to persons convenience.
  • Throughout the exercise the chest should be kept still without expansion or contraction. Only be diaphragm is used for breathing and not the upper chest.

It has been observed that the heat generated during this exercise has powerful effects on the respiratory system because it purifies the nasal passage and the lungs. In case of asthmatic patients, it removes spasm in bronchial tubes. Over a month the number of strokes per minutes can be gradually increased from 11 to about 30.

Regular practice of this exercise (once or twice a day) will truly show amazing results. It is really one of the only methods to clear the mind of toxins and negative emotions. This techniqu also increases in the lungs manifold. There is large-scale elimination of carbon dioxide and a huge absorption of oxygen. Hence, we can say, “Kapalbhatti’ brings sparks, into one’s life.

(4) ANULOMA-VILOMA

Anuloma Viloma is in fact and alternate Nostrol. Breathing Technique. It is also known as Nadishudhan pranayama and it is a process of purification. It strengthens the lungs and calms the nerves. It helps the human body to get rid off the toxins that have built up through stress and pollution. It also helps to cure cough and colds, insomnia, chronic headaches and asthma. Normally, the person performing this exercise, actually inhales through one nostrial and then he or she has to retain the breath for a few moments and then exhale the air through the other nostrial. As a general rule our left nostril is considered to be the path of the Nadi, called Ida and the right one the path of the Nadi called pingala. A healthy person is very likely to predominantly breathe through the Ida nostril for approximately 1 hour and 50 minutes, followed by the other nostril. Unfortunately, due to a series of factors related to the precarious health condition, many people have their breathing rhythm disturbed. In such cases, Anuloma Viloma restores, equalizes and gradually balances the flow of Prana in their body.

Steps to be followed while practicing this technique

  • Person should sit in a comfortable meditative pose keeping the head, neck and spine erect.
  • Then he should tuck his index and middle finger into the nostrils, in order to close the nostrils. Person should place his thumb on his right nostril, while ring finger and little finger, should be placed on the left nostril. Then he should start inhaling through, the left nostril, by closing the right one to four.
  • Person should hold his breath and should count up to sixteen.
  • Then person should exhale through his right nostril, to the count of eight, while he closes his left nostril with the little fingers.
  • To the count of four person should inhale through the right nostril, by keeping the left one closed.
  • To the count of sixteen, patient should hold his breath by closing both nostrils.
  • Then the person should exhale through the left nostril, to the count of eight while keeping the right nostril closed.

Care must be taken that the inhaling and exhaling should be done very slowly without making any sound. This exercise should be repeated 10 times.

(5) VAJRASANA

The vajra or thunderbolt is regarded as the weapon of lord Indra, the lord the goods. Similarly this asana may be regarded as the king of all asana related with the mind, the king of all the senses. Vajra is major pulse (nadi) directly related with the genito urinary system which regulated the sensual energy of body. Vajrasana series asanas are mostly recommended in therapeutic yoga. There is hardly any person who has never been afflicted with sensual or digestive problems. After certain age even moist pain is normal problem. The vajrasana series plays on important role in alleviating waist pain, spinal chord or shoulder pain. These are also quite effective during menstrual disorders and abortions like problems or even normal delivery. That is why nowadays various doctors recommended yoga delivery. There is no time boundation for these asanas with only provision that the person performing it should be an empty stomach and healthy. One can perform vajrasana even during menstruation. This relieves one from pelvic strain, waist pain or burning sensation. During vajrasana the vital energy flow is towards sahsradhara from muladhara, which helps in meditation. Even the person suffering from slip disc, which, find unable to sit in meditational poses, can perform vajrasana easily.

Technique

  • Bend the knees and holding them together sit down.
  • Place the buttocks over both the soles.
  • Keep the fingers closed.
  • Hold the spinal chord and the neck staright.
  • Place the palms over the knees.
  • Relax and close the eyes.
  • Remain conscious towards the physical balance and breathing.
  • Do not allow the body to move forward or backward.
  • Hold the big toes over each other provided the body is flexible enough.
  • Practice this according to one’s time and comfort particularly just after the meal.
  • During this period breath from abdoman.

Vajrasana can be performed even after meals.

(6) SHAVASANA(Dead Body Pose)

It is also known as Corpse Pose. The Corpse Pose is an excellent posture that can be used between poses that allows total relaxation. Simply let the muscles relax, feel the circulation of prana throughout the system and be attuned to cosmic energies. This pose can also be practiced any time when one requires a few minutes of total rest and relaxation. If desired, one can watch the breathing shythm and inwantly chant the mantra of one’s choice. This exercise helps to lower high blood pressure, relieves physical fatigue and mental tension. It teaches mental concentration. It brings about relaxation, peace and tranquility. It if particularly beneficial for people suffering from diabetes anxiety, worry and mental tension are some of the main causes of the disease. This exercise should be done bath at the beginning and at the end of daily round of yogic asanas. It stimulates blood circulation and exercises inner organs.

Techniques

Lie down on your back in a quiet place. Place the asana beside the body, palms up turned. Heals should be kept slightly apart. Breath slowly and deeply, feeling a sense of calm relaxation come over your whole body. Concentrate on loosening all tensions.

The following variation will increase the person’s ability to relax.

  • Slowly inhale through the mostrils and tense the ankles feet and toes. Hold the breath while you tighten the muscles. Exhale and relax.
  • Slowly inhale and contract the kneecaps, calves, ankles, feet and toes. Hold and tighten. Exhale and relax.
  • Slowly inhale, contracting all the muscles of the abdomen, pelvic area, hips, thighs, kneecaps, calves, ankles, feet and toes. Hold the breath and tighten the muscles. Exhale and relax.
  • Inhale. Tense the neck, shoulders, arms and elbows, wrists, hands and fingers, chest muscles, down to the toes. Hold and tense. Exhale and relax.
  • Inhale and contract the scalp, the tiny muscles of the face, the forehead, squint the eyes, wrinkle the nose and mouth, tighten the tongue, constrict the throat and tighten the whole body. Hold and feel the terrible tension. Exhale and relax. Now, let the strain melt into the floor. Feel heavy. Enjoy the support of the floor. Sense the tingling of fresh circulation, the new muscles tone and emotional calm. Discontinue the exercise when the person ‘s legs grow mumb.

(7) ARDHAMAT SYENDRASASANA

This is the half position of Matsyendrasana, and it is named after the great sage Matryendra. It is basically the exercises of vertebrae and helps in keeping them in good shape. It also helps the liver, spleen, bladder, pancreas, intestines and other abdominal organs. It also stretches and strengthens the spinal nerves. It is beneficial in the treatment of obesity, dyspepsia, asthma and diabetes.

Technique

  • Person should sit erect on the ground.
  • He should stretch his legs in front of him.
  • Person should place the left heal under the right thigh and thus keeping the left thigh left thigh straight.
  • Then he should cross the right leg over the left thigh and place the right foot flat on the ground.
  • Then he should pars the left arm over the right and clash the big toe of the right foot.
  • Grasp the left thigh from the rear with the right hand.
  • Turn the head, neck, shoulders and trunk to the right, bringing the chin in line with the right shoulder.
  • Maintain this position for a few seconds, gradually increasing the duration to 2 minutues.
  • Repeat the same process on the other side for the same duration.

PRANAYAMA

A vital scientific and therapeutic aspect of yoga is Pranayama. Pranayama is the breathing process or the control of the motion of inhalation, exhalation and the retention of vital energy. By controlling Prana (life force), one can control all the forces of the universe, namely, gravity, magnetism, electricity and nerve currents. There are several types of Pranayama mentioned in Hatha Yoga. One of the basic preparations for Pranayama is Nadi shoudhan Pranayama or alternate nostril breathing, this type is found useful in diabetes as alternate nostril breathing has calming effect on nervous system, reduces stress levels and thus helps in diabetes treatment. Researchers have shown that Bhramari and Bhasrika Pranayama help in diabetes. Bhasrika Pranayama is revitalizing Pranayama, which increases oxygen levels and reduces carbon dioxide levels in the blood. In bhassika pranayama, the abdominal muscles and diaphragm are used which puts pressure on the internal organs.

UJJAYI PRANAYAMA

It is also known as Ocean Breath, Hissing Breath, Victorious Breath. This pranayama is most often used in association with the practice of yoga poses, especially in the vinyasa style. Vinyasa yoga is breath-synchronized movement and the breath used in Ujjayi breath. This pranayama also clears the nasal passage and helps the thyroid gland to function smoothly and benefits respiratory disorders.

Technique

  • Person should sit comfortably in a cross-legged position.
  • Inhale and exhale deeply through the mouth.
  • One the person is comfortable with the exhales, he should begin to apply the same toning of the throat to the inhales. This is where the name of the breath comes from, it sounds like ocean. It also sounds like Darth Vadar.
  • When a person is able to control the throat on both the inhale and the exhale, he/she should close the mouth and begin breathing through the nose. Continue applying the same toning the throat that a person did when the mouth was open. The breath will still make a loud noise coming in and out of the nose. This is Ujjayi breath.
  • Person should start using this breath during the practice. Another way to think about Ujjayi Breath is to visualize the throat as a garden hose, with the breath passing through like a trickle of water. If a person put thumb particularly over the opening of the hose, then the power of water that is coming through is increased. This is the same thing that we are during with our throat during Ujjayi breathing.

Case should be taken that the people suffering from high blood pressure should not practise Ujjayi.

Other Pranayams are like Meditation, Yoga Nidra, Cleansing Process.

Meditation

Practice of meditation is especially useful in management of stress. Initially meditation may be difficult, and one can practice Omkar chanting, concentration on breathing. Especially for diabetes, concentration on pancreas during the meditation practice has shown positive effects on sugar levels. One can even usually visualize the proper functioning of pancreas, proper, insulin administration, proper insulin administration in the body can help in treatment of diabetes.

Yoga Nidra

Yoga Nidra is very important process of deep relaxation; it helps in eliminating the stress and has very good positive effects on the entire body-mind complex.

Cleansing Processes

Master cleansing or Shankha Prakshalana is recommended for diabetes, complete Shankha Prakshalana takes one day and is recommended once in 6 months, but smaller version of it can be done 3 months a week. This process cleanses the Gastro Intestinal tract completely. This process is done by drinking 2 glasses of warm, salty water and lemon juice is added to it. Then performing 6 different exercises speed up the peristaltic movements one needs to evacuate bowels. In 2 hours about 7 to 8 bowels are completed till the clear water is evacuated.