Last week we discussed the yoga postures that would help diabetics manage the disease. Again, we would like to emphasise that yoga and management of diabetes are not opposed to allopathic treatment and must work in conjunction to bring about a transformation.
Today we will learn about the role of pranayama (yogic breathing techniques), Bandhas (yogic neuromuscular locks), Kriyas (yogic cleansing techniques) and meditation in managing diabetes.
Diabetes is a disorder of the digestive system. It occurs due to several factors — particularly an unhealthy lifestyle. Insulin, the hormone secreted by the pancreas gland is produced insufficiently in diabetics.
Yoga therapy restores the homeostasis (internal hormonal environment) of the whole body.
Also, stress and blood sugar levels are linked. Calming oneself and reducing stress helps manage diabetes. This is where pranayama and meditation step in.
Meditation helps reduce tensions at the conscious and subconscious levels.
Yogic kriyas are a set of techniques that cleanse the internal organs of the body and increase the energy levels of the individual. They help in stimulating the functioning of the endocrinal glands, including the pancreas.
The following are a set of carefully chosen practices that will be of immense help to diabetics. Maintaining a healthy yogic lifestyle is paramount in managing diabetes.
Bandhas
Jalandhar bandha
- Sit comfortably with back straight. If you find it difficult to sit on a mat on the floor, you can even sit on a chair.
- Place hands on knees.
- Inhale deeply. Hold your breath and press chin against neck.
- Hold this position as long as you can.
- Raise chin and straighten the neck. Exhale through nose.
- Repeat only thrice.
Mool bandha
- Sit as above. Rest palms on thighs.
- Exhale. Pull genital and anal muscles inwards. Keep abdominal muscles tight.
- Hold this position as long as possible.
- Relax muscles and slowly inhale.
- Repeat only thrice.
Uddiyaan bandha
- Sit comfortably as above. Rest palms on thighs and inhale.
- Lean forward slightly and exhale forcefully.
- Pull your stomach inwards, creating a hollow.
- Hold breath as long as you can.
- Release the contraction and inhale.
- Repeat only thrice.
Kriyas
Agnisaar kriya
- Stand straight with legs slightly apart and bend knees.
- Place palms on thighs with fingers pointing inwards. (This will create a concave posture of the back).
- Inhale deeply and exhale. Pull stomach inwards.
- Begin to move stomach inwards and outwards. Breathing will happen automatically, so focus on the movements of your stomach.
- When you are tired and unable to proceed, stop and stand straight. Inhale deeply and exhale slowly.
- Repeat once.
Kapalbhati kriya
- Sit comfortably. Place palms on knees and keep back straight. Close eyes.
- Exhale forcefully and rapidly through the nose, pulling the stomach inwards as you exhale. Inhalation will be automatic and passive.
- Practise 50 exhalations at a stretch.
- Repeat 1-3 times.
Pranayama
Bhramari pranayama
- Bhramari is a relaxing pranayama. The vibration caused by the humming sound has a massaging effect on the brain. This pranayama facilitates the release of anti-stress hormones.
People with severe throat problems should avoid this pranayama. - Sit comfortably.
- Close ears with thumbs and rest the other fingers on head.
- Inhale deeply. While exhaling through mouth, make a humming sound, (like that of a bee).
- Increase the period of exhalation so that you can ‘hum' longer.
- Practise for about 10 breaths and gradually increase the duration.
Along with the practise of the above-mentioned exercises, it is also important to have a balanced diet and maintain a healthy lifestyle. Always share with your doctor about the practices you plan to follow.
Bharat Thakur is the founder of Bharat Thakur's Artistic Yoga. To learn more about yoga, visit www.artisticyoga.com. You can mail us on info@artisticyoga.com
