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3. For general health

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Contact : Dr Anshu Gupta

Mobile : 9811685420
Address : Patparganj
Website : Ulcerative Colitis & J Pouch Surgery Guide
Health and Medical Information

Yoga and Diabetes- An Alternate Therapy

It is rightly said that, understanding is the first step towards change. In order to follow the ways to attain good health, understanding them is the first step. Good health is acquired when one follows a healthy diet, regular exercise, positive thinking, unhurried pace of living, and a sublime faith in the divine. Disease manifests in the body when nature's health laws are transgressed.

Yogic discipline with its asanas, pranayama, and meditation is a way to good health. This ancient therapy helps in treating diseases, which eventually improves personal efficiency and assists in achieving mental peace. When yoga becomes a lifestyle, it effects a radical transformation in an individual. Any health conscious person would turn to yoga and reap the benefits it offers.

What is diabetes?

Diabetes is a condition when the pancreas in the human body fails to produce insulin. Incidentally, insulin is the hormone that converts the sugar in the food into energy. Insufficient secretion of insulin by pancreas results in excess glucose level in the bloodstream, resulting in diabetes. The blood glucose is required to be used up to provide energy and fuel to the body, in order to do its work. If the level of glucose is high, it eventually affects the body parts.

A person suffering from diabetes portrays symptoms, which could be fatigue, hazy vision, excessive thirst, weight loss and an increase in appetite.

Causes of Diabetes

• Overweight
  
• Stress
  
• Genetic factors
  
• Lack of exercise
  

Food or diet plays a significant role in the life of a diabetic. Selective, healthy food with adequate intake of fruits and vegetables along with regular exercise helps to keep diabetes in control.

Yoga to the Rescue

Yoga provides an alternate source of healing for diabetes. Yoga helps to strengthen the immune system, improves blood circulation and the flow of vital energy or prana to the internal organs of the body. The secretion of stress hormones, due to faulty diet, hectic lifestyle or wrong thinking is controlled by the practice of yoga.

Effect of asanas on blood sugar level

Yogic exercises cause the muscles to absorb the excess glucose in the blood, thereby reducing the blood sugar level. They help the pancreas and liver to function effectively, which regulates the blood sugar levels. Asanas help in rejuvenating the pancreatic cells, thereby assisting insulin secretion. The muscular movements also help in bringing down the blood sugar levels. Asanas induce relaxation, which also plays a key role in the healthy functioning of the internal organs of the body.

Yogic exercises are perhaps the only exercises that bring us close to the inner being or the soul, which is essentially spiritual in nature. Practitioners of yoga, pranayama and meditation, usually find a shift in their attitude towards life. They radiate good health and positive energy.

A profound understanding of yoga enables introspection. When attention is turned inwards, it effects a radical change in our beings, manifest as inward balance and poise.As peace fills our being, the body begins to function in harmony, which is a sign of good health.

The results of yogasanas are best when they are executed without exertion, in a non-striving manner. Ideally, the movements should be fluid and harmonious. The ease, with which yoga must be practiced, is perhaps best expressed by Deepak Chopra, a renowned leader in the field of mind-body , who has said,

• Grass doesn't try to grow, it just grows.
  
  
• Fishes don't try to swim, they just swim.
  
  
• Flowers don't try to bloom, they simply bloom.
  
  
• Birds don't try to fly, they simply fly.
  

The natural poses assumed in yoga practice bring peace to the mind of the practitioner. Asanas can be practiced with any classical music played at the background. They make the practice enjoyable. It is important to be conscious of the movements and understand the limits of ones own flexibility. Straining beyond ones own means is certainly not recommended.

Asanas for diabetes

Paschimotasana

Paschimotasana is a sitting asana also referred to as the 'forward seated bend'. This asana is good for those suffering from diabetes. It is known to stimulate the functioning of the internal organs like liver, pancreas and kidney.

Steps

1. Sit on a yoga mat in a comfortable position with legs outstretched in front.
   
   
2. Bend your head to touch your knees and exhale completely.
   
   
3. Grasp the toes with your fingers. Maintain this position for a few breaths and inhale when you return to the original position.
   
   
4. Repeat this asana 2-3 times.

Mayurasana-The peacock pose

This asana tones up the internal organs like the liver, pancreas and kidney. It also helps to cure stomach disorders, which improves digestion.

Steps

1. Lie on your abdomen.
   
   
2. With the support of the palms on the floor, lift the whole body above the ground. The body remains parallel to the ground
   

Note:

This asana may appear daunting to a beginner, but with guidance from a yoga expert and regular practice, the asana becomes child's play.

Shalabhasana- The Locust

This asana helps to cure acidity. It is also known to relieve nervous tension and indigestion.

Steps

1. Lie on the floor with the abdomen touching the mat.
   
   
2. Rest your chin on the floor with arms at the sides. The heels and toes must be held together.
   
   
3. Inhale and lift both the legs above the floor. While lifting the legs, pressure must be applied on the fists.
   
   
4. Maintain this position for a few seconds and come back to the original position.
   
   
5. Relax and feel the stretch on the muscles of the back.
   

Note:

Always use a yoga mat for sitting postures.

Yogic Breathing for Diabetes

All life is energy or prana, which descends into the human body in a rhythm. It is this life force that makes our heart beat and energizes the various systems and organs of our body.

Through pranayama, this prana can be controlled. The vital force and life currents within the body are controlled through pranayama. This flow of energy helps to do away with the diseases and toxins in the body.

Bahya Pranayama or External Kumbakha

Kumbakha is the retention of breath. In this pranayama, the breath is retained outside for a longer duration than inhalation and exhalation. The ratio of inhalation, exhalation and retention is 3: 6:12

Steps

1. Sit in a cross-legged position.
   
   
2. Inhale through the left nostril, by closing the right to the count of 3.
   
   
3. Immediately exhale through the right nostril to the count of 6.
   
   
4. Retain the breath outside or in other words remain breathless to the count of 12.
   
   
5. Repeat the pranayama with the same count from the right nostril.

Period of Meditation

Steps

1. Sit in a comfortable position and close your eyes.
   
   
2. Mentally chant 'Om' and concentrate on the sound. Thoughts would rush in endlessly, but attention should be focused on the chant.
   
   
3. Do this till a feeling of peace envelopes you.

Nauli

Asana Name:
Nauli

Pacifies And Calms:
VATA

Good For:

• CONSTIPATION
• INDIGESTION
• LIVER AFFECTIONS (BILIOUS OBSTRUCTION)
  

Instruction:

The word Nauli is not found in standard dictionaries. Ullola meaning a large wave or surge, conveys some idea of the process of Nauli where the abdominal muscles and organs are made to move laterally and vertically in a surging motion. Nau means a boat and li to cling to, lie on, hide or cover. The pitching of a boat on a stormy sea conveys some idea of the process of Nauli.

Nauli is a kriya or process and not an asana. Care should be observed in its performance, otherwise the process leads to numerous diseases. It is not, therefore, recommended for the average practitioner. First master Uddiyana Bandha before attempting Nauli, which is described in the Gherunda Samhita under the name Lauliki.

TECHNIQUE:

Spread the legs a foot apart, bend slightly at the knees and stoop forward. Place the hands with the fingers spread wide on the thighs just above the knees. Lower the head until the chin rests in the notch between the collar-bones on the top of the breast bone. Inhale deeply, then exhale quickly so that all the air is forced from the lungs in a rush. Hold the breath (without any inhalation). Pull the whole abdominal region back towards the spine. The area between the pelvic rim and the floating ribs on both sides of the abdomen should be made passive to create hollowness there. At the same time push the abdominal recti forward. Maintain this position form 5- 10 seconds, according your capacity. Relax the grip on the recti and go back to the position described in line 6 above. Relax the abdomen and inhale slowly. Take a few deep breaths. Repeat the cycle in line 1 - 10 above, six to eight times at a stretch only once every 24 hours. Practice Nauli on an empty stomach after evacuating the bladder and bowels.

EFFECTS:

The abdominal recti are strengthened.

PASHCHIMOTTANASANA

This asana is also known as ‘Ugrasana’. ‘Ugra’ means ‘Shiva’. Lord Shiva is believed to be the god of annihilation. So he is called ‘Ugra’ or ‘the terrible’. As this asana is very difficult to practice, it is known as ‘Ugrasana’.

Technique:

Sit on the floor with the legs stretched straight front. Bend the trunk forward and hold the feet with the thumbs and the first and the middle fingers. Exhale, and bend the trunk lower so that the head rests on the knees. Draw the abdomen in while bending lower. This will make the bending of the trunk easy. While bending bring the head between the arms. The aspirants having flexible spine can touch the knees with the head at the first attempt. Fat persons will find some difficulty in practicing this asana. Persons having a weak spine will take a fortnight or a month to accomplish perfection in this asana. Remain in this asana for five seconds. Begin with thirty seconds and gradually increase it to ten minutes.

Advantages:

(1) Pashchimottanasana is the foremost of all asanas. Its effect is that the life force flows through the Sushumna nadi and it kindles gastric fire.

(2) The excessive fat around the abdomen is reduced by practicing this asana.

(3) It tones up the kidneys, the stomach, the liver and other abdominal organs.

(4) It tones up the intestines and improves digestion.

(5) This asana cures constipation, indigestion, liver diseases and loss of appetite.

(6) The practice of this asana helps the joints to regain elasticity. It rejuvenates the entire spine.

(7) It makes the body handsome and shapely.

(8) It strengthens the calf muscles.

(9) It cures hiccough

Relaxation Exercise

Regular practice of yoga slows down the action of the sympathetic nervous system. This means the release of stress hormones is controlled. It improves the functioning of the parasympathetic nervous system, which controls your ability to relax.

One must learn the art of relxation. Relaxing all the muscles of the body from head to feet will bring rest to body and mind. Holding tension in any part of the body means dissipation of energy. So, one must practise relaxation.

Take a few deep breaths and lie flat on your back. Relax the muscles of the body. Roll from one side to another. One can relax each part of the body separately. In addition, one must have a mental picture of calmness and strength.

Relaxation Exercise

Regular practice of yoga slows down the action of the sympathetic nervous system. This means the release of stress hormones is controlled. It improves the functioning of the parasympathetic nervous system, which controls your ability to relax.

One must learn the art of relxation. Relaxing all the muscles of the body from head to feet will bring rest to body and mind. Holding tension in any part of the body means dissipation of energy. So, one must practise relaxation.

Take a few deep breaths and lie flat on your back. Relax the muscles of the body. Roll from one side to another. One can relax each part of the body separately. In addition, one must have a mental picture of calmness and strength.

Diabetes

This disorder of the body is corrected by asanas like paschimotasana and Ardhamatsyasana, besides following a sugar free diet and regular exercise.

Yoga Asanas For Diseases

PADMASANA

While doing any asana, it is very important to be alert and be conscious of what we are doing. Concentration and relaxation play a vital role in the practice of yoga. Padmasana is also called kamalasana, which means lotus. The form of the legs while performing this asana gives the appearance of a lotus. It is the best asana for contemplation.

As we start the asana, one must become conscious of the body. We must try to visualize the posture one is going to practice. This is actually a form of mental tuning. So we have to visualize before doing the asana. As one takes the right posture, one must close the eyes and be aware of the body. The Muscles must be relaxed. One should feel the touch of the legs on the floor. The focus should then be shifted to the breath. A feeling of peace touches the mind. Sit in this posture for a few Minutes before proceeding to the next asana.

Steps to follow (Padmasana) :

1. Sit on the ground by spreading the legs forward.
2. Place the right foot on the left thigh and the left foot on the right thigh.
3. Place the hands on the knee joints.
4. Keep the body, back and head erect.
5. Eyes should be closed.
6. One can do Pranayama in this asana.

Benefits :

• It helps in improving concentration.
• It helps to preserve vital fluids in the body.
• It prevents abdominal diseases and female disorders connected with the reproductive organs.
• It brings peace, solitude and longevity to the practitioner.

Disclaimer For Yoga Exercise:
Please do not attempt to practise these without proper guidance from a trained Yoga instructor as these exercises can cause physical disability when done incorrectly.

Yoga Asanas For Diseases

NAUKASAN

This asana is a simple one, which can be done easily. Stretching and lifting of arms and legs above the floor exerts a pull in the muscles. The movements should be slow, harmonious and controlled. One must avoid chatter, as it will not facilitate concentration. Achieving a perfect pose should not be the aim. One should have a non-striving attitude and perform the Yoga postures in a relaxed manner. Asanas should not be done mechanically. Attention should be on the sensations of the body and it’s movements.

Steps to follow (Naukasan) :

1. Lie on your abdomen.
2. Stretch both the arms forward, keep them on the floor with palms closed together. At the same time place the forehead on the floor.
3.Exhale and inhale, left the arms and head in the front and legs in
the back upwards as much as possible without bending them.
4.Continue to breathe normally and maintain this postme till you feel a pull on the legs.
5.In this asana, both the arms should be raised keeping the palms joined together. Legs should be kept together head should be at the level of arms.

Benefits :

• It strengthens the spine and makes the lungs strong.
• It makes the spine flexible.
• It helps in the functioning of the liver, pancreas and intestines

Disclaimer For Yoga Exercise:
Please do not attempt to practise these without proper guidance from a trained Yoga instructor as these exercises can cause physical disability when done incorrectly.

Yoga Asanas For Diseases

YOGMUDRA

In yoga mudra, one has to sit as in the padmasana, sukhasana or vajrasana. Here again one must concentrate on the body movements and the breath flow. This asana involves stretching, too. In yoga postures one must concentrate first on the correctness of posture, then attention should be focused on breathing and relaxation. When you bend forward as far as it is comfortable, attention must also be paid to the hands. Breathe slowly and regularly. Know your flexibility and do not strain beyond a point. Relax into the posture.

Steps to follow (YOGMUDRA) :

1. Sit in a posture like padmasana.
2. The hands must be taken back and hold the palm of one hand with the other.
3. With the spine erect, exhale as you lower your head towards the ground as far as you can.
4. By holding the breath out, the arms must be raised upward as far as possible.
5. Remain in this position for 6 to 8 seconds and then inhale to come back to the starting position.

Benefits :

• It does away with the extra fat in the stomach.
• It makes the body strong and the will power is increased.
• It gives strength to the liver, bile and heart.
  

Disclaimer For Yoga Exercise:
Please do not attempt to practise these without proper guidance from a trained Yoga instructor as these exercises can cause physical disability when done incorrectly.

Yoga Asanas For Diseases

SHALBHASANA

This asana is also called, The Locust. Here the focal points of concentration are the legs. Lift the legs only as much as you can. Feel the pull exerted along the muscles in the back and in the legs. Be aware of the body movements and stretching. The muscles will release and relax after stretching for a specific time period in a tense position. Mentally, yogic exercises help to gather attention and help to develop a peaceful state of mind.

Steps to follow (Shalbhasana) :

1. Lie down on your abdomen with the chin resting on the floor.
2. With arms on both sides of the body and with fists even with the pelvic girdle inhale, lifting both legs 5 to15 inches above the floor.
3. Hold this position till you feel a pull on the bottom of the spinal cord and retain this position while taking several deep breaths.

Benefits :

• It cures acidity, constipation, wind troubles, indigestion and gastro intestinal disorders.
• It relieves one of nervous tension.
• It activates the whole abdominal region.
  

Disclaimer For Yoga Exercise:

Please do not attempt to practise these without proper guidance from a trained Yoga instructor as these exercises can cause physical disability when done incorrectly.

Yoga Asanas For Diseases

HALASANA

This asana is called the plough pose. In this posture, the abdominal muscles are strengthened and it ensures a healthy condition of the spine. It enhances the flexibility of the spine and all the 31 pairs of spinal nerves are well nourished. Lifting the legs to
touch the ground above the head, is not easy in the beginning. Try to do only as much as you can. The muscles of the back and rear thighs are affected here. Try to concentrate on what you are doing for better results. Relax into the posture. Feel the changes in your position and in your spine as you come to the starting position. Relax and proceed to the next asana.
to follow (Halasana) :

1. Lie flat on your back.
2. Raise the legs slowly and touch the ground with the toes above the ground.
3. Keep the palms flat on the ground.
4. Do this asana for 1to 2 minutes.

Benefits :

* It cures obesity, constipation, dyspepsia, liver and spleen disorders.

* It strengthens the abdominal muscles and nourishes the spinal nerves.

* It also cures myalgia, lumbago, sprain in the neck and neuralgia

Disclaimer For Yoga Exercise:

Please do not attempt to practise these without proper guidance from a trained Yoga instructor as these exercises can cause physical disability when done incorrectly.