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
As many of you know, I’m a big Yama-s and Niyama-s fan. They totally ROCK!! I personally think that if more people practiced them, the world would be a better place for it.
So here is my brief take on them.
Once upon a time, in land far away Patanjali wrote the Yoga Sutras. They are 196 aphorisms or “threads” that form the foundation of Raja Yoga. According to the Yoga Sutras, the end goal of yoga is the liberation from all worldly suffering, habitual conditionings and the cycle of birth and death. Liberation occurs by removing the clouds of spiritual ignorance by cultivating practices that bring contentment and non-attachment. Through this process, the individual comes to know the pure consciousness of his/her/their being.
It’s in the second book of the Yoga Sutras (Sadhana Pada) that Patanjali lays out all the details on how to actually do this whole attaining Liberation thing. It’s called YOGA and there are two forms.
It’s Ashtanga Yoga that most of us mere mortals practice. Since most of us can’t jump right into Kriya Yoga, Ashtanga Yoga is the step-by-step method. Think of Kriya Yoga as a marathon and Ashtanga Yoga as one of the those “Learn to Run” apps. Baby steps!!
The first two limbs of Ashtanga are the Yama-s and Niyama-s.
So, what is a Yama?
These are the codes of conduct or moral restraint. They are the attitudes towards your environment. They are oriented toward public behavior and allow us to exist harmoniously with others. They are the principles outlining how you treat others and the world around you…and there are 5 of these principles.
A. Ahimsa (non-harming). To apply Ahimsa to daily life is to practice non-harming of any creature in feelings, thoughts, words or deeds/actions. According to T.K.V. Desikachar, Ahimsa is “consideration for all living things, especially those who are innocent, in difficulty, or worse off than we are”.
B. Satya (Truthfulness). You can demonstrate Satya through right communication-telling no lies and be truthful in your feelings, thoughts, words and deeds.
C. Asteya (Non-stealing). You should not covet what others possess. Most of us perceive the universe as lacking abundance, which causes desire for things that are not ours.
D. Brahmacharya (Continence). We can apply Brahmacharya by having moderation in all actions. Through moderation, you can live your life’s purpose instead of endlessly pursuing fleeting pleasures.
E. Aparigraha (Non-accumulation). Aparigraha is the ability to accept only what is appropriate. It is freedom from “collecting” rooted in jealousy of others.
And that leads us to the Niyama-s…and there are 5 of them as well.
These are the internal commitments, responsibilities and disciplines we make to ourselves. The Niyama-s outline how we treat ourselves.
A. Saucha (Cleaniness). To apply Saucha, you must practice the five yama-s which clear away negative physical and mental states of being and protect the purity and sanctity of the energy around you.
B. Santosha (Contentment). You can cultivate Santosha by finding happiness with what you have and who you are, seeking happiness in the moment, taking responsibility for where you are and choose to grow from there.
C. Tapas (Self-Discipline). Tapas is the removal of impurities that allows your body to function more efficiently.
D. Svadhyaya (Study). Education changes your outlook on life and facilities healthy thoughts that enable you to understand your weaknesses and strengths.
E. Ishvarapranidhana (Surrender to cosmic intelligence). Ishvarapranidhana is manifesting a desire to be less self-centered by aiming at higher goals.
So how do I apply these to my life?
Professionally as a yoga therapist, the Yama-s and Niyama-s play a central role in my scope of practice. I frame all my yoga therapy sessions with compassion for my client because everything else flows from the first one on the list-Ahimsa. I also often have discussions with clients on how to incorporate the Yama-s and Niyama-s into their daily lives in order to help achieve their goals. For example, I may ask a client to journal on how to find and maintain the balance of effort (Tapas) and contentment (Santosha). We’ve all been here-you try to force things (not content with the progress) and end up doing harm (causing an injury or pain).
How do you cultivate the Yama-s and Niyama-s is your personal and professional life?
Desikachar, T.K.V. (1995). The Heart of Yoga: Developing a Personal Practice. Inner Traditions International: Vermont.
Sri Swami Satchidananda. (2012). The Yoga Sutras of Patanjali. Integral Yoga Publications: Buckingham, VA.
Swami Karunananada. (2016). Swami Satchidananda-Yogaville Ashram Raja Teacher Training Manual [Lecture Notes and manual].
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.