Yoga: Energising the body inside out

A man is considered healthy when he can forget his body. In other words, when the body is in such a state that it is not a source of aches, pains or illnesses.

Physical well-being is absolutely necessary. According to yoga, the body is one of the five sheaths/koshas of our being - physical body, mental body, subtle energy body, psychic body and blissful body. One can be healthy only if these areas are taken care of.

Hence, our health is also determined by what we think and how we feel about our self and our life.

Yoga's therapy for diabetes begins on a positive note - that the disease can be managed successfully and, perhaps, even eliminated. Yoga works to keep diabetes under control, as it taps the body's innate regenerative ability.

Rather than approaching the disease from the outside, yoga approaches it from within. The method relies on re-balancing the nervous system, restimulating the endocrine glands and pancreas and improving the energy flow.

Diabetes occurs due to deficiency of insulin. This causes glucose levels to rise in the blood, leading to serious complications. There are two types of diabetes - Type 1 (juvenile onset diabetes) and Type 2 (adult onset diabetes).

Making it work

Exercise and relaxation are key to managing diabetes. Yoga offers both and more. Yoga asanas help with the exercise aspect and pranayama and meditation help with the relaxation part.

Stress causes the activities of the sympathetic nervous system and the adrenal gland to increase. This releases more glucose into the blood.

Next, the hormonal secretions of the pancreas are controlled by the autonomic nervous system. Mental or emotional tensions disturb the normal functioning of the autonomic secretion of insulin in the body.

Asanas/postures

Yogic asanas not only tone and exercise the body, but also stretch the internal organs so that there is increased blood supply to them. The selected asanas work on the endocrine system.

Meru vakrasana
Benefits: Stretches and tones the spinal nerves. Exerts mild pressure on the pancreas. Relieves sciatica, lumbago and neck pain.

Method
Sit with legs outstretched and back straight.
Bend the right knee.
Twist the trunk and bring left hand to outer side of right leg.
Place left hand on the floor near the right ankle.
Place the right hand behind the back on the floor for support.
Turn the back and look over right shoulder.
Warning: People with severe back problems, ulcer and hernia should avoid this.

Ustrasana
Benefits: Stretching the abdominal areas helps remove excess weight.Strengthens the lower back and neck muscles.

Method
Kneel with the knees held a little apart and feet stretched out.
Lean back, hold right heel with the right hand and left heel with left hand.
Push abdomen forward, drop head back and arch backwards as far as you can.
Breathing normally, hold as long as comfortable.
Slowly release one hand, then the other, and return to the start position.
Warning: People with severe backache should avoid this asana. Those suffering from cervical spondylitis should be careful while stretching the neck backwards.

Paschimottanasana
Benefits: Stretches hamstring muscles.
Helps remove excess weight from the thigh area.
Increases flexibility of the back and joints.

Method
Sit on the floor with your legs stretched out.
Slowly exhale and bend forward from the hips, trying to hold your toes with your hand.
Hold position for a few seconds.
Continue exhaling and further lower the back, trying to touch your forehead to the knees by resting your elbows on the ground.
Breathe normally and hold posture for ten to 30 seconds.

Shavasana
Benefits: Relaxes your body and mind by removing tiredness.

Method
Lie flat on the back with your legs slightly apart.
Let hands lie loosely by the sides, with palms facing up.
Close your eyes and relax.
Practise deep abdominal breathing. As you breathe in, the stomach rises and as you breathe out, it falls.
Begin a countdown of your breaths, from 11 to zero.

Bandha
Bandha is a neuromuscular lock that regulates and increases endocrine secretions in the body, including insulin, which is secreted by the pancreas.

Uddiyaan bandha
Benefits: Regulates the secretions of the adrenal and pancreatic glands, including insulin. This has a beneficial effect on the blood glucose levels.

Method
Stand with your feet apart and parallel to shoulders.

Lower your body and place palms on knees, thumbs facing out. Exhale deeply through your mouth and hold the breath.

Pull in your stomach for as long as you can.
Come back to a standing position and inhale.
Repeat the cycle three times.
Warning: People suffering from lower backaches should perform this bandha in a sitting or standing position.
People suffering from asthma should not hold their breath for too long.

kriya
Yogic kriyas increase the amount of oxygen consumed by the body. This affects the functioning of the heart and lungs.

Kriyas speed up the pumping of blood and slow down breathing, thus, enriching the body with oxygen. This, in turn, increases the BMR (basal metabolic rate) and helps in weight reduction.

Agnisar kriya
Benefits: Improves the peristaltic movement of the stomach and aids digestion.

Helps control constipation, too. Strengthens the abdominal muscles and removes fat from the abdominal area.

Method
Stand straight with your feet apart and parallel to the shoulders.
Lower your body and place palms on your knees, thumbs facing out.
Exhale deeply through mouth and hold the breath.
Hold your breath and move your abdominal muscles in and out as many times as you can.
Repeat ten times and, over a period of time, increase this to 50 to 70 pulls and pushes done at a stretch.
Stand straight and inhale.
Bring your breathing back to normal and relax.
Warning: People who have undergone hernia or any stomach surgery should consult their doctor before performing this kriya.

Pranayam and meditation
Pranayam means breath control and is the art of being aware of the entire breathing system. It is a form of meditation.

Sahaja pranayam
Benefits: Holding the breath and focusing on the naval region increases the temperature of the body and burns calories. This helps reduce weight.

Method
Sit in a comfortable posture with your back straight.
Close your eyes and focus all attention on the naval region.
Inhale deeply, lock your chin to your throat and hold as long as possible.
Raise your chin and exhale through the mouth.

Warning: People with cervical spondylosis should not press their chin downwards. They can keep their chin up while practising this pranayama.

The above pranayama can be also combined with a chanting of the mantra of breath 'so-hum', to make it more meditative. This mantra is consciously repeated in the mind to be in a state of permanent awareness.

- Bharat Thakur is the founder of Bharat Thakur's Artistic Yoga.

For questions on yoga, write to dubai.
artisticyoga@gmail.com. For more information, log on to www.bharatthakur.com