Yoga explainedYoga, an ancient philosophy, science and art, propounded by sage Patanjali about 5,000 years ago deals with human life, sufferings and the means to eradicate them to attain emancipation. The word Yoga has been derived from the Sanskrit word Yuj i.e yoke, bind or union and here it indicates the union of individual and cosmic consciousness respectively. It is a universal subject and can be practised by all. . Yoga explainedYoga, an ancient philosophy, science and art, propounded by sage Patanjali about 5,000 years ago deals with human life, sufferings and the means to eradicate them to attain emancipation. The word Yoga has been derived from the Sanskrit word Yuj i.e yoke, bind or union and here it indicates the union of individual and cosmic consciousness respectively. It is a universal subject and can be practised by all.The yogic concept of embodiment According to the yogic science, humans are made up of 'Purusha' (soul) and 'Prakriti (matter). The latter is made up of several principles as given below.1) Chitta, manas, buddhi and ahamkara2) Panchamahabhutas, the earth, water, air, fire and ether (space)1) Panchatanmatras, sabda (sound), sparsha (touch), rasa (taste), roopa (form) and gandha (smell) 2) Five sense organs: eyes, ears, nose, tongue, and skin 3) Five motor organs Karmendrujas two arms and legs respectively, the organ of speech, genitals and excretory organs. It also has five layers or Kosas: 1) Annumaya Kosa (musculoskeletal body) 2) Pranamaya Kosa (organic body - consists of various vital organs, heart, liver, spleen, pancreas, kidney, etc.) 3) Manomaya Kosa (mental body) 4) Vijnanamaya Kosa (body of intelligence) 5) Anandamaya Kosa (body of bliss) Hence as per yogic science, Diabetes Mellitus is a disorder of Pranamaya Kosa (organic body). The function of yoga and especially asanas (postures) is to penetrate all these sheaths and enhance the function of all these organs to ultimately conquer them. The Annumaya Kosa (anatomical body) is used to exercise the Pranamaya Kosa (organic body) so that the vital energy reaches these organs; consequently, they exercise well and are in good shape.This action (organic exercise) is unique only to asanas and no other form of exercises. They churn, squeeze, massage, compress and rotate the organs thereby improving the blood circulation and thus keeping them healthy.Briefly, such is the mechanism behind the role and use of asanas in Diabetes. The organs mostly benefitted are liver, pancreas, intestines because they are stirred between the spine, thigh muscles, bones or compressed between the spine and abdominal wall.Yoga and DiabetesDiabetes is a disease affecting the pancreas. Other organs important in glucose metabolism are liver, intestines, muscles and fat (especially central fat). Regular yoga practice not only builds strength and flexibility; it aids circulation, fortifies the lungs and heart, calms the mind, reduces stress, helps you lose weight and keeps the body in balance. It is considered more beneficial for people with Type 2 Diabetes although there have been positive results for people with Type 1 Diabetes too.Central obesity, stress and sedentary lifestyle increase the propensity for Type 2 Diabetes. Diagnosis for these may seem to carry the weight of a life sentence, but for many people, adopting key lifestyle changes, such as a healthier diet and exercise, can help manage, reduce, and even eliminate diabetic symptoms. Even those who are at a more advanced stage of the disease can find a greater degree of comfort and physical function by incorporating healthy practices into their routine.Yoga relaxes you and, by relaxing, it heals. That's not just theory. Because the deep breathing, the stretching, the movements that release muscle tension, the relaxed focus on being present in your body all these initiate a process that turns the fight- or-flight system off and the relaxation response on, which has a dramatic effect on the body. People with Diabetes would understand how much they need it, once they realise its benefits like the heartbeat slows, respiratory problems decreases, blood pressure normalizes and that the body seizes this chance to turn on the healing mechanisms. Although it takes time to fall in place, but when it does, it's an eye-opener. So better indulge in it to understand it, because understanding is the first step.Diabetes can be controlled by boosting the metabolic rate, stress relief, maintaining blood pressure level, maintaining an optimal body weight, all of which can be achieved through regular yoga practice in daily life. Yoga can essentially improve the overall body health by enhancing the functions of the body organs and systems. Yoga has shown to play a vital role in Diabetes management, and in the case of Type 2 Diabetes, it prevents the disease from developing by:• Rejuvenating the pancreatic cells - certain yoga postures aid relaxation and stretch the pancreas, that can stimulate the production of insulin producing beta cells.• Yoga increases the glucose uptake by the muscles, improving the circulation, helping to lower the blood sugar levels, also reducing the cardiovascular risk,• Maintaining a healthy weight can be achieved by regular practice of yoga which is essential for protecting against Type 2 Diabetes, various heart disease, thyroid, etc.• Regular yoga practice can help to keep the mind positive and create the right mental approach while dealing with DiabetesAsanas that lower blood sugar levels Pawanmuktasana:1) Lying down on the back, bend both knees and bring the thighs to the chest.2) Inhale deeply and Interlocking the fingers, clasp the hands on the shin bones just below the knees.3) Exhaling slowly, press the thighs on the stomach as much as possible and try to raise the head and shoulders to touch the nose in the space between the two knees. (in case of neck pain/cervical spondylosis do not lift the head and neck)4) Hold the raised position for a few seconds (counting 20 mentally).5) Slowly lower the head, shoulders and legs while inhaling.6) Practise this 3 times for proper benefit.Shashankasana1) Sit in vajrasana.2) Close the eyes and relax, keeping the spine and head straight.3) Inhale and raise the arms above the head, keeping them straight and shoulder width apart.4) Exhale slowly and bend the trunk forward from the hips, keeping the arms and head straight and in line with the trunk.5) At the end of the asana, the hands and forehead should rest on the floor in front of the knees.6) Hold the position for about 15 seconds and gradually come back to the starting pose in reverse manner.7) Repeat the asana for about 3 times for maximum benefit.Ushtrasana 1) Sit in vajrasana.2) Stand on the knees with the arms by the side of body.3) The knees and feet should be shoulder width apart.4) Inhale and lean backward, slowly reaching for the right heel with the right hand and then the left heel with the left hand. Do not strain.5) Keeping the thighs vertical, push the hips forward, and bend the head and spine backward as far as comfortable.6) Feel the stretch and maintain the position for about 15 seconds. Return to the starting position by slowly releasing the hands from the heels one at a time.7) Repeat the asana for about 3 timesPadahastasana1) Stand upright in relaxed manner.2) Raise hands overhead and inhale deeply.3) Slowly exhaling, bend forward from the hips until the fingers or palms of the hands touch the floor on either side of the feet. (Keep the knees straight while bending forward)4) Bring the forehead as close to the knees as is comfortable.5) Hold the asana for about 20 seconds andreturn to the starting position.6) Repeat the asana for about 3 times for maximum benefit.Bhujangasana (Cobra Pose)1) Lie on the stomach and place palms flat on the ground directly under the shoulders.2) Bend the elbows and tuck them into the sides.3) Inhale slowly and lift the chest off the floor. Rolling the shoulders back, keep lower ribs on the floor. Don't let the elbows wing out and spread to either side. Keep the neck in neutral position.4) Maintain the pose for about 15 seconds and slowly exhale to release the pose.5) Repeat 3 times.Setubandhasana (Bridge Pose)1) Lie on the back with knee bent and feet flat on the floor at hip-distance apart. Arms should be placed on the floor by the side of body.2) Slowly breathe in and pressing hands firmly on the floor.3) Tighten and pull the stomach muscles in and raise the hips upwards to attain the bridge pose.4) Hold the asana for 15 seconds, and then slowly lower the spine starting from the shoulders until the back is flat on the floor.5) Repeat the asana 3-5 timesIn case you feel that your exerting the body load on your shoulders, you can put a folded blanket or towel under your shoulders for support.Surya namaskarThe practice of surya namaskar as a whole gives a number of benefits. It helps to balance the metabolism. It stimulates and balances all the systems of the body, including the reproductive, circulatory, respiratory and digestive systems. It has influence on the endocrine glands,maintaining balanced hormonal secretions.When started at young age, it helps to balance the transition period between childhood andadolescence in growing children giving maximum benefit both physically and mentally.Synchronizing the breath with each pose, ensures that the person, at least for a few minutes daily, breathes as deeply and rhythmically as possible, increasing mental clarity by bringing fresh, oxygenated blood to the brain.To concludeA large contribution to the rising incidence of Diabetes is from obesity, sedentary lifestyle, and over-eating, especially too much junk food. These form the basis of lifestyle disorders. Under such a dismal scenario, to tackle this disease.collaborative efforts are required between various allied and alternative branches of modern sciences. Recent research studies prove that Yogic science can contribute well not only to control this disease but also get rid of it at the initial stages only and also keep it at bay.Please Note:Some yoga asanas may not be suitable for you based on your health parameters. It is of paramount importance to consult your doctor and physiotherapist before starting a new exercise routine or modifying your current exercise regimen. Incorrectly practising yoga may cause harm. Initially, yoga should be practised under the guidance of an expert trainer or your physiotherapist.Dr Nikita Morwal is a Consultant Physiotherapist
Yoga explainedYoga, an ancient philosophy, science and art, propounded by sage Patanjali about 5,000 years ago deals with human life, sufferings and the means to eradicate them to attain emancipation. The word Yoga has been derived from the Sanskrit word Yuj i.e yoke, bind or union and here it indicates the union of individual and cosmic consciousness respectively. It is a universal subject and can be practised by all. . Yoga explainedYoga, an ancient philosophy, science and art, propounded by sage Patanjali about 5,000 years ago deals with human life, sufferings and the means to eradicate them to attain emancipation. The word Yoga has been derived from the Sanskrit word Yuj i.e yoke, bind or union and here it indicates the union of individual and cosmic consciousness respectively. It is a universal subject and can be practised by all.The yogic concept of embodiment According to the yogic science, humans are made up of 'Purusha' (soul) and 'Prakriti (matter). The latter is made up of several principles as given below.1) Chitta, manas, buddhi and ahamkara2) Panchamahabhutas, the earth, water, air, fire and ether (space)1) Panchatanmatras, sabda (sound), sparsha (touch), rasa (taste), roopa (form) and gandha (smell) 2) Five sense organs: eyes, ears, nose, tongue, and skin 3) Five motor organs Karmendrujas two arms and legs respectively, the organ of speech, genitals and excretory organs. It also has five layers or Kosas: 1) Annumaya Kosa (musculoskeletal body) 2) Pranamaya Kosa (organic body - consists of various vital organs, heart, liver, spleen, pancreas, kidney, etc.) 3) Manomaya Kosa (mental body) 4) Vijnanamaya Kosa (body of intelligence) 5) Anandamaya Kosa (body of bliss) Hence as per yogic science, Diabetes Mellitus is a disorder of Pranamaya Kosa (organic body). The function of yoga and especially asanas (postures) is to penetrate all these sheaths and enhance the function of all these organs to ultimately conquer them. The Annumaya Kosa (anatomical body) is used to exercise the Pranamaya Kosa (organic body) so that the vital energy reaches these organs; consequently, they exercise well and are in good shape.This action (organic exercise) is unique only to asanas and no other form of exercises. They churn, squeeze, massage, compress and rotate the organs thereby improving the blood circulation and thus keeping them healthy.Briefly, such is the mechanism behind the role and use of asanas in Diabetes. The organs mostly benefitted are liver, pancreas, intestines because they are stirred between the spine, thigh muscles, bones or compressed between the spine and abdominal wall.Yoga and DiabetesDiabetes is a disease affecting the pancreas. Other organs important in glucose metabolism are liver, intestines, muscles and fat (especially central fat). Regular yoga practice not only builds strength and flexibility; it aids circulation, fortifies the lungs and heart, calms the mind, reduces stress, helps you lose weight and keeps the body in balance. It is considered more beneficial for people with Type 2 Diabetes although there have been positive results for people with Type 1 Diabetes too.Central obesity, stress and sedentary lifestyle increase the propensity for Type 2 Diabetes. Diagnosis for these may seem to carry the weight of a life sentence, but for many people, adopting key lifestyle changes, such as a healthier diet and exercise, can help manage, reduce, and even eliminate diabetic symptoms. Even those who are at a more advanced stage of the disease can find a greater degree of comfort and physical function by incorporating healthy practices into their routine.Yoga relaxes you and, by relaxing, it heals. That's not just theory. Because the deep breathing, the stretching, the movements that release muscle tension, the relaxed focus on being present in your body all these initiate a process that turns the fight- or-flight system off and the relaxation response on, which has a dramatic effect on the body. People with Diabetes would understand how much they need it, once they realise its benefits like the heartbeat slows, respiratory problems decreases, blood pressure normalizes and that the body seizes this chance to turn on the healing mechanisms. Although it takes time to fall in place, but when it does, it's an eye-opener. So better indulge in it to understand it, because understanding is the first step.Diabetes can be controlled by boosting the metabolic rate, stress relief, maintaining blood pressure level, maintaining an optimal body weight, all of which can be achieved through regular yoga practice in daily life. Yoga can essentially improve the overall body health by enhancing the functions of the body organs and systems. Yoga has shown to play a vital role in Diabetes management, and in the case of Type 2 Diabetes, it prevents the disease from developing by:• Rejuvenating the pancreatic cells - certain yoga postures aid relaxation and stretch the pancreas, that can stimulate the production of insulin producing beta cells.• Yoga increases the glucose uptake by the muscles, improving the circulation, helping to lower the blood sugar levels, also reducing the cardiovascular risk,• Maintaining a healthy weight can be achieved by regular practice of yoga which is essential for protecting against Type 2 Diabetes, various heart disease, thyroid, etc.• Regular yoga practice can help to keep the mind positive and create the right mental approach while dealing with DiabetesAsanas that lower blood sugar levels Pawanmuktasana:1) Lying down on the back, bend both knees and bring the thighs to the chest.2) Inhale deeply and Interlocking the fingers, clasp the hands on the shin bones just below the knees.3) Exhaling slowly, press the thighs on the stomach as much as possible and try to raise the head and shoulders to touch the nose in the space between the two knees. (in case of neck pain/cervical spondylosis do not lift the head and neck)4) Hold the raised position for a few seconds (counting 20 mentally).5) Slowly lower the head, shoulders and legs while inhaling.6) Practise this 3 times for proper benefit.Shashankasana1) Sit in vajrasana.2) Close the eyes and relax, keeping the spine and head straight.3) Inhale and raise the arms above the head, keeping them straight and shoulder width apart.4) Exhale slowly and bend the trunk forward from the hips, keeping the arms and head straight and in line with the trunk.5) At the end of the asana, the hands and forehead should rest on the floor in front of the knees.6) Hold the position for about 15 seconds and gradually come back to the starting pose in reverse manner.7) Repeat the asana for about 3 times for maximum benefit.Ushtrasana 1) Sit in vajrasana.2) Stand on the knees with the arms by the side of body.3) The knees and feet should be shoulder width apart.4) Inhale and lean backward, slowly reaching for the right heel with the right hand and then the left heel with the left hand. Do not strain.5) Keeping the thighs vertical, push the hips forward, and bend the head and spine backward as far as comfortable.6) Feel the stretch and maintain the position for about 15 seconds. Return to the starting position by slowly releasing the hands from the heels one at a time.7) Repeat the asana for about 3 timesPadahastasana1) Stand upright in relaxed manner.2) Raise hands overhead and inhale deeply.3) Slowly exhaling, bend forward from the hips until the fingers or palms of the hands touch the floor on either side of the feet. (Keep the knees straight while bending forward)4) Bring the forehead as close to the knees as is comfortable.5) Hold the asana for about 20 seconds andreturn to the starting position.6) Repeat the asana for about 3 times for maximum benefit.Bhujangasana (Cobra Pose)1) Lie on the stomach and place palms flat on the ground directly under the shoulders.2) Bend the elbows and tuck them into the sides.3) Inhale slowly and lift the chest off the floor. Rolling the shoulders back, keep lower ribs on the floor. Don't let the elbows wing out and spread to either side. Keep the neck in neutral position.4) Maintain the pose for about 15 seconds and slowly exhale to release the pose.5) Repeat 3 times.Setubandhasana (Bridge Pose)1) Lie on the back with knee bent and feet flat on the floor at hip-distance apart. Arms should be placed on the floor by the side of body.2) Slowly breathe in and pressing hands firmly on the floor.3) Tighten and pull the stomach muscles in and raise the hips upwards to attain the bridge pose.4) Hold the asana for 15 seconds, and then slowly lower the spine starting from the shoulders until the back is flat on the floor.5) Repeat the asana 3-5 timesIn case you feel that your exerting the body load on your shoulders, you can put a folded blanket or towel under your shoulders for support.Surya namaskarThe practice of surya namaskar as a whole gives a number of benefits. It helps to balance the metabolism. It stimulates and balances all the systems of the body, including the reproductive, circulatory, respiratory and digestive systems. It has influence on the endocrine glands,maintaining balanced hormonal secretions.When started at young age, it helps to balance the transition period between childhood andadolescence in growing children giving maximum benefit both physically and mentally.Synchronizing the breath with each pose, ensures that the person, at least for a few minutes daily, breathes as deeply and rhythmically as possible, increasing mental clarity by bringing fresh, oxygenated blood to the brain.To concludeA large contribution to the rising incidence of Diabetes is from obesity, sedentary lifestyle, and over-eating, especially too much junk food. These form the basis of lifestyle disorders. Under such a dismal scenario, to tackle this disease.collaborative efforts are required between various allied and alternative branches of modern sciences. Recent research studies prove that Yogic science can contribute well not only to control this disease but also get rid of it at the initial stages only and also keep it at bay.Please Note:Some yoga asanas may not be suitable for you based on your health parameters. It is of paramount importance to consult your doctor and physiotherapist before starting a new exercise routine or modifying your current exercise regimen. Incorrectly practising yoga may cause harm. Initially, yoga should be practised under the guidance of an expert trainer or your physiotherapist.Dr Nikita Morwal is a Consultant Physiotherapist
