I recently learned that Body Fat (Adipose Tissue) is an endocrine organ and actually has more impact on the body than the thyroid gland. Therefore, too much adipose tissue (obesity) can lead to diabetes. Obesity increases the risk of developing Type 2 diabetes, high blood pressure, and high cholesterol as well as contributes to the risk for heart attacks and strokes.
So what yoga therapy tools work great for the management of diabetes?
I recommend these 3 yoga therapy tools:
1. After a few rounds of natural breathing, begin Ujjayi breathing. While your breathing, some food for thought-How Tapas (effort) is balanced with Santosha (contentment). Tapas can bring about change like improved health and lower blood sugar levels. While Santosha brings peace in the current circumstances. Always remember the importance listening to the doctor regarding nutrition and monitoring insulin levels. (5-10 minutes)
2. A short series of asanas to develop an exercise habit that can help with obesity, heart issues, high blood pressure, and metabolic syndrome. Also , these practices can help lead to improved mood potentially leading to lifestyle changes and improved quality of life. Always watch for any dizziness with the increased movement. (30 minutes)
• 10 ½ Sun Salutations: The Sun Salutations can be completed as slow as necessary or even use a chair.
• Warrior I: Warrior I (lower body) with goal post arms. Transition to straight legs and Warrior I (straight) arms. Repeat 5 times per side with an extended hold at the end (3 counts/breaths). You can also do this posture in a chair if needed.
• Seated Spinal Twist: Depending on our flexibility, the opposite leg can be bent or straight as well as accomplished with deer legs or from easy pose.
• Seated Forward Fold: Finally, transition to a seated forward fold to begin the activation of the parasympathetic nervous system.
3. Savasana: Practice a relaxation pose of choice and begin breathing with an extended exhale. You can also use a guided visualization of your peaceful place to continue the activation of the parasympathetic nervous system. (10 minutes)
Yoga can be incorporated into your daily life and have positive impacts on glycemic control. Studies suggest that yoga has a direct impact on psychoneuro-endocrine and immune mechanisms as well as contributes to parasympathetic activation and anti-stress mechanisms. This all leads to improvement in overall metabolic and psychological profiles, increases in insulin sensitivity, and improvements in glucose tolerance and lipid metabolism.
In addition to the practices listed above, yoga practices utilized in the management of diabetes often include cleansing exercises, and the use of bandhas, meditation, relaxation, chanting, Yoga Nidra, or mudras. These practices can reduce blood glucose levels as well as contribute to the management of co-morbidities.
What yoga practices will you incorporate in your fight against diabetes?
Raveendran, A. V., Deshpandae, A., & Joshi, S. R. (2018). Therapeutic Role of Yoga in Type 2 Diabetes. Endocrinology and metabolism (Seoul, Korea), 33(3), 307–317. https://doi.org/10.3803/EnM.2018.33.3.307
Deal Me In!
Over the years, I have noticed there are certain wardrobe faux pas that yoga students (including myself) commit on a regular basis. So as the self-ordained yoga Blackwell (a long dead super famous fashion critic for those born in the 2000s), I will list them and their remedies.
Booty shorts: Don't not wear booty shorts to class. When half the poses I put you in require some variation of spread eagle, I do not want to see your lady bits and know the frequency of your wax appointments.
Remedy: Wear shorts/pants at least to the middle thigh. This ain’t amateur porn hour; it’s a yoga class.
Baggy Shorts: Likewise, do not wear baggy shorts and no underwear. I do not need to see your manly bits nor do I need to know that you have never manscaped in your entire life.
Remedy: Wear some flipping underpants, please!!! Preferably the boxer-brief stye so nothing down there can break free.
The Demi Pushup Bra: Whaaaaa!!!???? Keep control of the girls! Demi bras and, I don’t know, INVERSIONS do not mix well. Another possible test to use--If they pop out when you raise your arms in Warrior I, you are NOT wearing the appropriate bra for said activity.
Remedy: There’s this new fangled invention called a sports bra. Try it; you’ll like it.
Fabio Hair (another pre-2000 reference-Damn, I'm getting old!): It looks really pretty but I have a hard time teaching Cousin It. I will break out into “Dah-dah-dah-DUM" and start snapping my fingers.
Remedy: Pull it back, cut it off or let it dread. Trust me-I'm guilty of this one on a regular basis so I started carrying a supply of hair ties in my mat bag along with extra deodorant (another faux pas we wouldn't cover here but please for the LOVE OF GOD wear some!)
Makeup: Did you really think Harry Stiles (WOOHOO! A 2021 reference for ya!-we think he is cute, right?) was going to be in class today or something?
Or is the full makeup (complete with lipstick and false eye lashes) just for me! The average yoga student’s face touches their mat a few times during class--so does a yoga student's feet...and sweaty hands...and plumber’s butt. Now combine all that bacteria with all that makeup...YUM!
Remedy: Buy some makeup wipes. Your fresh clean zit free face will thank you.
The Mala: These are beautiful strings of beads to help a practitioner keep count when chanting and meditating. You may have noticed, I said...Meditating. Not practicing asana. By the time I have untangled you from your long strand of Mala beads, you will be unconscious. That’s not samadhi; that’s brain death.
Remedy: Leave the Mala at home. A self induced hallucinogenic bliss can be achieved on your own time--assuming your health insurance covers it.
And last but not least--I couldn’t make this stuff up if I tried!--the Poker Dealer Visor. You know the kind--the one your grandma wears to BINGO. How will get your forehead to the mat? AND....What harsh firehouse bingo hall light are you shielding your eyes from?
Remedy: Yeeeaahhhh-just don’t wear those to yoga class. Unless you enjoy the completely perplexed look on my face when I see you wearing one, then by all means go forth and deal me in....after all, I do love a good round of Blackjack.
Comment below with your own yoga class snafus!
I AM Boundless Bliss Yoga. Just me. I'm a one-lady band. I'm a yoga therapist. I didn't start out to be a yoga therapist, I just wanted to learn more and SHAAAZZAMM...here I am.