Yoga for Diabetes

Me doing Twisted Hand to Big Toe Pose... This will definitely build some heat!

Me doing Twisted Hand to Big Toe Pose… This will definitely build some heat!

In class this morning we discussed and centered our practice around diabetes. Unfortunately, diabetes is a disease that runs rampant in our society. There is type 1, which is an autoimmune disease and then there is type 2. Type two is the most common, but type one is on the rise. Now I’m no doctor and I know this is controversial (especially to those who don’t want to hear it) but I like to think of type 2 as being a lifestyle disease. Time and time again I hear of people reversing or controlling type 2 through their lifestyle: exercise, healthy eating, yoga maybe…

If you struggle with diabetes, insulin resistance or sensitivity, with regular practice yoga can help!

Here is how:

Yoga helps to keep stress levels under control. When you’re under stress cortisol and adrenalin is raised. Both contribute to overeating, increased belly fat and insulin resistance.

Balancing poses, core strengthening poses and flow (Sun Salutations) help to build heat in the body. Heat is good for those whose Aruvedyic Dosha is Kapha (generally, a heavier and more sluggish individual). Building heat and focusing on the core also helps with burning more calories, hopefully targeting belly fat.

Standing poses help to evenly distribute fat on feet. Many people with diabetes suffer from problems with their feet, such as sores, open wounds etc. Standing poses, with a focus on using the whole foot, helps to keep the fat evenly distributed to help lessen issues with feet.

Promotes mindfulness. One thing that can’t be forgotten is that yoga helps to build a sense of body and mind awareness. Many students, including myself, claim that yoga has helped them to pay more attention to their body and how it feels. After practicing for a while you may start to cue in to how certain foods or substances make you feel. You can also become more tunes in to satiation levels.

Here is a short stress-reducing, fire building yoga sequence to get you started:

Start with 5 – 10 minutes of breathing in an easy seated or lying position.

Several rounds of cat/cow

1-3 rounds of Sun Salutations (Surya Namaskar A)

1-2 rounds of Surya Namaskar B

From a forward fold step to Warrior 1 –> Warrior 2 –> Reverse Triangle (repeat on other side)

From a forward fold step to Warrior 2 –> Triangle –>Warrior 2 –> Half Moon (repeat on other side)

From a forward fold step to High Lunge (R)–>Goddess Pose –> High Lunge (L) –> Goddess Pose –>Wide leg Fwd Bend

Downward Facing Dog

Locust Pose (Arms forward, then to out the side, then along your side body)

Downward Facing Dog

Pigeon Pose (R & L)

Boat Pose

Lying Twist

Baby

Savasana (no more than 15 minutes if you’re a kapha type)signiture copy copy

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