10 Asanas, Pranayama, Mudra and Shat Karma and Meditation that can help in preventing Diabetes
Diabetes is a condition where
blood sugar levels are abnormal and too high. Around 415 million people
worldwide have been diagnosed with it and currently there is no cure available
for it except exercises that can help in preventing diabetes. Exercising daily
is the key to long-lasting health, in fact; and get at least forty five minutes
of exercise such like as walking-running, yoga, meditation and aerobic exercise
is enough for maintaining good health. Exercise and engaging in a physical
activity enhances happy hormones (dopamine, serotonin and endorphins) and
decreasing stress hormone.
Diabetes is a chronic health condition
in which the body exhibits a reduced ability to remove glucose from blood, into
its cells after eating and drinking which contains carbohydrates. Carbohydrates
are the complex sugars that are broken down into simple forms mentioned to as
glucose that being released into blood stream for energy or for storage to
facilitate later. But, diabetes impacts this process, the ability of the body
to naturally produce insulin in balanced amounts. When the amount of glucose
circulating in the blood is decreased that results in less insulin to being
produced.
The Spleen produces antibodies to
protect the body from certain diseases; it is located on the left side of the
body on the top of abdominal cavity and is a soft oval-shaped organ. The spleen
lies in direct contact with the pancreases, also has function to remove
worn-out red and white blood cells, and further breaks down haemoglobin, as
well as acting as a reservoir for iron in the body. The spleen produces all
sorts of blood cells in case of any injuries that happen in the body. The
negative emotion related to it is worry and self-pity, while the positive
aspects are openness to all. The element of the spleen is the Earth and the
exterior organ of the spleen is the mouth and lips.
The Pancreas produces a hormone
called insulin which regulates blood sugar level; blood sugar level will rise
to toxic levels if insulin is insufficient and creates problems, excessive
insulin leads to hypoglycaemia( an abnormally high level of glucose in the
blood and also, hyperglycemia), which can be fatal unless controlled. Diabetes
is a chronical health condition and as often referred to as the silent killer.
Insulin is a hormone that tells the cells in
the body to take up glucose from the blood, which is produced by the pancreas
that helps in regulating blood sugar levels; and if it is not secreted in
proper amounts, the sugar level in the blood rises trigger off many harmful
effects. Hormones should be secreted in precise quantity and need a mechanism
through which this is done. The timing and amount of hormones released are
entirely depends upon feedback mechanisms.
The food material taken in all
through the process of nutrition is used in cells to provide energy for various
life processes. The carbohydrates are used to supply energy to the body whereas
the fat is used to facilitate brain health; so food is broken down into micro
and macro nutrients which in turn are used in different parts of the body’s
organs for various assigned activity. Insulin turns sugar into energy; the
balance between energy and insulin is to provide good health.
Symptoms: frequent urination, blurry vision, excessive thirst,
fatigues, tingling sensation in the hand and foot and wounds which takes more
time to recover.
Types of diabetes: type 1, type 2 and gestational diabetes; type 1-
the body does not produce insulin and immune system attacks and destroys the
cells in pancreas which secrete insulin. Type 2-the body does not make or use
insulin well. Gestational diabetes- occurs during pregnancy (12%-14% of
pregnant woman develop gestational diabetes and usually occurs around 24th
to 28th week of pregnancy). Excess weight is the main cause of
diabetes that chances of developing type 2.
Research shows that exercise and
a healthy diet (high in fibre, saturated fats) can help in preventing diabetes.
A healthy life without of diabetes is possible if one is willing to put in the
effort and a person can recover. Yoga provides the following set of asanas,
pranayama, mudra, shat karma and meditation that can help you:
·
Vamna,
·
Agnisar,
·
Mula bandh,
·
Sarpa asana,
·
Dhanur asana,
·
Sarvang asana
and
·
Pranayama.
1 vamna:
This is done in the morning and ensure your stomach is empty. Drink
three to six glasses of lukewarm water with little salts to be added or as much
as you can and feel up create a feeling of nausea. Contract the stomach a
little
Bend forward and contract the stomach, place left hand on the stomach
as support.
Massage the root of the tongue with tree fingers of the right hand to
induce vomiting and after some time, it becomes possible to empty the stomach.
2 Agnisar
Kriya:
Steps to follow:
Agnisar directly benefits the stomach, small-large intestine, spleen,
liver, gall bladder, kidney, adrenal gland, uterus, ovary, prostate; it reduces
extra fats, cures all types of abdominal issues.
Stand erect and feet keeps a little apart and bend forward, keep hands
on the thighs and loosen the stomach muscles.
Inhale deeply and exhale slowly, push your stomach or navel areas
toward back or spine and hold it as much as you can. Release the muscles. Do it
for ten to twenty times.
3 mula bandha:
Steps to follow:
Sit in siddha asana or in Padam
asana for some time.
Pull up the apana Vayu by contracting anus muscles.
4. Bhujan asana/ sarp asana/snake
pose
Steps to follow:
Lie flat on your stomach and chin on the floor.
Inhale deeply and exhale slowly.
Place your hands on the ground besides navel area and raise head and
chest up to the navel and look overhead without raising the shoulders. The arms
should remain bent of balancing weight of the body.
The toes should be stretched
behind together. Your hip and the lower portion to be placed on the floor.
5 Dhanur asana
Procedure:
Lie down on the stomach, head down and the arms alongside
the body with palms facing upward.
Turn the head and place the chin on the floor.
Exhale and bend the knees up and reach back with the arms
slowly.
Grasp the right ankle with the right hand and the left ankle
with the left hand.
While inhaling, raise the legs by pulling the ankles up and
lifting the chest from the ground.
Hold the breath.
The body should look like the bow.
The weight of the body must be remained on the navel areas.
Bend your head backward and pull the legs toward the head
and make a bow.
Hold the asana as you can while comfortably hold the breath.
Exhale slowly and bringing the knees to the floor and leave
the legs and relax for a while in shav-asana and repeat it three times.
Benefits: Dhanur asana
restores flexibility to the spine. Regular practice will relieve lower back
pain. Helps to cure disorders of the spine, stomach, chest and respiration.
Caution: People suffering
from heart disease and peptic ulcer should AVOID this asana.
6 Sarvang asana
Steps to follow:
·
Begin with lie on ground with arms near the body
and keeps legs close.
·
Stretch legs outward the sole of the feet.
·
Stretch and lift the legs up towards head gently
and waist also from ground.
·
Support the waist with hands as elbow remain on
the ground.
·
Straighten legs up.
·
Bring
heals and shoulders to vertically position and just like a making 90◦ angle.
·
Avoid any load of the body on the head, load
must be upon the shoulders. Press your chin firmly into the base of your throat
and breathe slowly.
·
Stay in this asana for one-two minutes. And
watch your toes.
·
While coming down be sure that the legs should
been towards the head a little to maintain the balance of the body and avoid
any jerk.
·
Rest the arms straight on the floor for support,
while lower the legs slowly without raising the head from the floor/ground
·
Do shava-asana (read former article).
After shava-asana should be done
matsya-asana and paschimottan-asana for better results.
Benefits: Sarvang asana increases
flow of blood sufficiently towards spine, neck and head. It enhances strength
and flexibility of neck, moreover it strengthens the heart and brain, as well
as improving cardio respiratory endurance, muscular strength and muscular
endurance.it cures all stomach problems like: swollen feet, dysentery and
stomach-aches. Troubles of small-intestine; shifting throbbing of intestines
from navel is corrected.
Pranayama: This is a process by which the prana is controlled by
regulation of breath is known as pranayama: rhythmical breathing, Suryabheda,
ujjayi, Sitali, Sitkari, Bhastrika and Nadi shudhi. Pranayama is the chief
constituent of yoga, known as the technique of breath control; it enhances the
strength of pranas, nervous system and organs. Pranayama prolongs life and
provides more oxygen to brain and heart that enables and begets activeness,
lightness, flexibility, stamina and strengthens in the all majors and minors
organs of the body within a few days of practicing it.
7 Nadi
shudhi pranayama:
Close the right nostril with
thumb of the right hand and breathe in slowly and filling the stomach with air
as it comes from of your left nostril and be ensure stomach will be expand
outside as filling the air in it.
Close the right nostril with
right thumb and breathe in and out from left nostril for 10 breathes ensure the
stomach expands during inhalation and contracts during exhalation.
Now close the left nostril with
ring finger and small finger as well and hold the breath comfortably.
Exhale slowly from the right
nostril by keeping your left nostril closed with small and ring finger. Now
breathe in and out from the right nostril for 10 breathes. Then close the right
nostril and hold the breath comfortably and then exhale slowly from the left
nostril.
Repeat all the above steps three
times and ensure that the last breath you take is exhaling from your left
nostril.
Relax for some time.
Benefits:
Quite safe as compare to other
types of the pranayama as it cures all types of problems such like as
constipation, falling hairs, eyes problem, concentration, laziness, back pain,
stomach problems and nervous system. This pranayama remove all diseases as it
purifies the Nadis, improve digestion and blood-circulation and provides
enthusiasm.
Ujjayi
pranayama technique:
Sit in comfortable asana.
Close your mouth and breathe in
from both the nostrils in a uniform manner.
Expand your chest.
Retain the breath as long as you
can do it easily.
Exhale slowly through the left
nostril by closing the right nostril with your right thumb.
Note: kumbhaka may be increased
with the passage of time. You can even do ujjayi pranayama while standing or
waking; but breathe in and out should be done through both nostrils rather then
left nostril. This method of doing ujjayi pranayama is quite simple and if you
wanted to learn an advanced method then you have to perform it with uddiyan
bandha and jalandhar which will benefit further, for spiritual advancement.
Another method:
Sit in comfortable asana.
Breathe in from both nostrils,
fill in air by closing of glottis partially so that a mild and uniform pitch is
to be created.
Do kumbhaka (hold breath) along
with uddiyan bandha and jalandhar bandha as long as per your will permit you.
Breathe out from both nostrils
slowly.
Do the same for ten times.
(Uddiyan bandha: sit in siddha
asana, contract stomach towards spine.
Jalandhar bandha: bend the head forward in
such a way that chin to be touched the throat or the chest uppermost)
Benefits
This pranayama cures cough,
phlegm and respiratory related diseases and also strengthen heart, lungs and
removes fatigue. It makes one active and worry free. It tonnes up the entire
spinal cord.
http://yogantastic.blogspot.com/2018/01/griva-chalan-asana-secret-of-true-yogis.html
http://yogantastic.blogspot.com/2018/02/strike-balance-between-body-elements.html
Meditation
1. Firstly sit with legs crossed in a
quiet comfortable place. (Shawl or blanket is advisable as you may get cold
after some time).
2. Close your eyes.
3. Bring your attention to your breath,
breathing in and then out naturally, do not force the breath. Just observe how
your breath enters the body and leave the body through the nostrils
4. Do this for a few breaths.
5. Then bring your attention to the area
just between the Nose and the upper lip. Feel how the breath flows past this
area, how does the area itself feel. Are then any sensations or tingling. Again
do not force any feeling or sensations ONLY observe.
6. To begin with you may not feel anything,
do not worry keep focused and continue to just observe. Focus on the whole area
between the nose and the upper lip.
7. Continue this for 5 minutes, each
increasing the time to an hour if possible. If limited time is available please
ensure 15 minutes are done at least.
8. If at the beginning you feel nothing,
after doing this practice for some days you will start to feel and observe
things. The reason some people can feel and some can’t, all depends on how calm
their mind is or how much awareness they have to begin with. The calmer the
mind or more aware the person is the quicker they will be able to sense what is
going on. All goes back to sensitivity. However, with practice and time the
sensitivity can be increased.
9. Do this for 30 days and see how much
more calm and aware you become in your surroundings.
Very good article good for health
ReplyDeleteVery helpful Asanas, Pranayama to cure and prevent diabetes and strengthen respiratory system
ReplyDeleteVery nice & helpful asanas for health
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