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 24^th to 28^th 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.

8 Jivan Tatva ke Sadhan/yoga for life

http://yogantastic.blogspot.com/2018/01/griva-chalan-asana-secret-of-true-yogis.html

9 Youvan Tatva ke Sadhan

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.