Everyone feels "blue" from time to time, but when depression deepens or persists for a long time, it can suppress your energy for living and make you more vulnerable to disease by dampening the immune system. Depression is sometimes a warning that may help you to protect your mental and physical health. It can be viewed as a signpost, signaling "It’s time for a change."
The first thing a depressed person stops doing is moving. Regular exercise becomes intolerable. But Yoga exercise, starting with as few as three poses a day in just a few minutes’ time, coupled with correct breath patterns, can become so pleasant to you that soon you will want to do more and more. The heavy, unmoving feeling of depression will be on the run! Yoga exercises put pressure on glands and organs, helping them to produce the soothing, healing chemical balance that is needed to feel well and be well. Yoga exercises improve circulation, sending invigorating oxygen to your brain and all your muscles. The stretching and strengthening movements flush toxins from the body as well.
Often depression sneaks in slowly, as breathing patterns change from too much sitting at a desk, stress, age, or illness. The deep, invigorating breath techniques of Yoga bring large amounts of fresh oxygen to the brain and other parts of the body. Like a spring wind, it blows through the system bringing new light and strength to the unused parts of the body and mind where depression hides.
Complete relaxation and meditation practice show you how to access the strength and power of your inner self for a support system that keeps you going through all the ups and downs of your life.
Regular practice of Yoga will protect you from depression and help you stay bright-minded, while recognizing the signals that depression is giving you. To begin with, choose three exercises that appeal to you, and do them every day. Then, as you get more comfortable, expand your routine to give yourself more of a challenge and increase the beneficial effects.
Yoga can effectively support diabetes treatment, by massaging internal organs, activating glandular-systems responsible for its cause.
Yoga information
If you are new to yoga and want to practice yoga with maximum benefit and without yoga injury, then we suggest you to read.
Yoga tips for beginners
Yoga safety tips to avoid yoga injury
Benefits of yoga pose
Below said diabetes yoga, is suitable for experienced practitioners. If you are new to yoga, my suggestion is to practice simplified diabetes yoga for at least 2 to 3 months. Once you are familiar, comfortable and gain perfection with simplified diabetes yoga, after that you can start practicing the below said diabetes yoga.
How yoga helps diabetics to normalize blood-glucose level?
Yoga can normalizes (not lowering, that may lead to hypoglycemia) blood-glucose level by gently massaging as well as stimulates the internal organs responsible for the carbohydrate metabolism.
Some diabetes yoga is difficult to perform and need an expert to guide. Diabetes yoga stimulates, normalizes endocrine (glandular-system) that releases hormones into general circulation. Endocrine glands include the pituitary, thyroid, parathyroid, thymus, adrenals, pancreas, and sex glands (ovaries and testes).
Most of the diabetes yoga is bending-pose that gently compresses the organs beneath the abdomen - stomach, intestine, liver, and pancreas. This makes the organ to start functioning as expected, thus blood glucose keeps at its normal level.
Start Yoga session with Warm-up
Most of the Yoga Masters insisted not to practice yoga poses straight away, instead they stressed to do some warm-up exercises before yoga session.
Sarvangasana diabetes yoga gently massages the thyroid and parathyroid glands (found in the neck region) by its firm chin-lock. This gentler massage increases the fresh blood circulation to these glands, and thus this gland starts working to its full efficacy. These glands are responsible for protein, fat, and carbohydrate metabolism as well as vitamin metabolism. This in-turn is affecting, how the human cells can use energetic compounds. The thyroid also regulates other glands that produce other hormones.
How do you do Sarvangasana?
this is a mysterious yoga, which gives wonderful benefits. Spread a thick blanket on the floor lie on the back quite flat. slowly raise your legs. Lift your trunk, hips, and legs vertically. support your back with your two hands, one on either side. Rest on your elbows on the ground, and press your chin against the chest. Allow the back-shoulder portion and neck to touch the ground closely. Do not allow your body to shake or move back and forth. Keep your legs straight.
When the yoga pose is over, bring your legs down slowly with elegance and without any jerks. In this yoga, the whole body weight is on your shoulders. You really stand on your shoulders with the support of your elbows. Concentrate on your Thyroid gland, which lies on the front lower part of the neck. Hold your breath as long as you can do with comfort, and slowly breathe out through the nose.
Caution: Women should not do any inverted poses during menstruation as it reverses the blood flow. People suffering from blood pressure, glaucoma, hernias, cardiovascular disease, cervical spondylitis, thrombosis, arteriosclerosis, and kidney problems should not practice headstand. Those suffering from neck injuries should perform this exercise after consulting and under supervision of a yoga teacher.
Halasana (Plough pose) diabetes yoga
Halasana, diabetes yoga is best to practice after sarvangasana. Halasana can massage all internal organs, it activates digestion,
revitalizes spleen, and
pancreas (responsible for insulin production),
improves liver (responsible for carbohydrate metabolism),
and kidney roles.
strengthens the abdominal muscles
stimulate thyroid and thymus glands.
it also rejuvenates the mind.
How do you do Halasana?
- lie on your back with feet together, palm close to the body.
- slowly bend your knees and rest thighs on the lower abdomen.
- breathe out; lift hips and thighs to 60 degrees. If needed, support them with palms.
- breathe out; lift trunk and thighs to a vertical position. If you need, support your -
back with your palms.
- if possible, slides palms down on the back towards the head until chest touches’ the chin.
- keep legs straight. Uphold the pose by supporting the back with your palms and breathe normally.
- now release your legs and lower trunk, gently back to the floor. Furthermore,
bring your arms under the legs at the same time.
Child-pose diabetes yoga
This diabetes yoga exercise called child pose is a relaxation pose, which can normalize the circulation after the Headstand. It also helps relieve stress and fatigue, and calm the brain.
How do you do Child-pose?
- Kneel and sit on your feet with your heels pointing outward.
Your knees should be away, about the width of your hips.
- place your forehead on the floor, and then swing your arms forward.
- rest on your forehead on the floor, and then bring your arms around
to your sides, palms facing upward.
Paschimotasana(forward seated bend) diabetes yoga
This diabetes yoga pose is good for those suffering from diabetes, hyperacidity, and migraine. This yoga can stimulate the internal organs like liver, pancreas, and kidney.
How do you do Paschimotasana?
- Keep your legs straight, close without bending the knee, your hands up,
and inhale.
- bend forward and touch your toes slowly releasing the breath.
- try to keep the final posture as long as you can, increasing the duration
Twisting diabetes yoga poses can cleanse and rejuvenate the body. The abdominal organs receive a deep internal message, helping to squeeze out toxins, stimulate digestion, and supply organs with fresh circulation on release. This asana can regulate to secrete adrenaline and bile. This yoga is useful for the yogic management of diabetes, sinusitis, hay fever, bronchitis, constipation, menstrual disorders, and urinary tract disorders. Ardha Matsyendrasana can massage the pancreas, kidneys, stomach, small intestines, liver, and gallbladder. The region matches to Manipura chakra, therefore, stimulating and unblocking this region can improve the vitality and health of the whole body.
How do you do Ardha Matsyendrasana?
- Kneel and sit on your feet with your heels pointing outward.
- then sit to the right of your feet.
- lift your left leg over your right, placing the foot against the outside
of the right knee. Bring your right heel close to your buttocks. Keep
the spine erect.
- stretch your arms out to the sides at shoulder level, and twist around to the left.
- now bring the right arm down on the outside of the left knee and hold your
left foot with your right hand, placing your left hand on the floor behind you.
As you breathe out, twist as far as possible to the left, look over the left shoulder.
- repeat the same with right leg over left bring left arm to hold the right foot.
Finish Yoga session with Savasana
Well-experienced Yoga Guru’s always end a yoga session with a total relaxing yoga pose called as “Savasana,” it helps to gain the most from the yoga poses you have just done. Furthermore, make you more relaxed, a simple asana but difficult to reach perfection.
Everyone must be able to bend their bodies, according to the circumstances, in the interest of maintenance of their health in good condition. For this yogasanas are very helpful for the external body. By this we can extend our life, and strength, to lead healthy life, to be without sickness.
By practicing every day yogasana for 10 minutes, pranayama 5 minutes and deep dhyana for 30 minutes, we can achieve the development of the root of body, mind, external progress, and atmoddhara is achieved. Even by practicing the yoga for a few minutes, the health is improved, surprising improvement about mental development, improvement in bodily strength, there is no doubt.
