Yoga
Day-2017-Spl Feature 2
Enhancing Management of Type 2 Diabetes Mellitus Through Yoga
*Yogacharya Dr.
Ananda Balayogi Bhavanani
The holistic
science of Yoga is the best lifestyle ever designed and is very effective in
managing stress disorders and lifestyle disorders like diabetes. Modern
research has focused on psycho-physiological beneficial effects of yoga which
is more than a mere physical exercise (Innes and Vincent, 2007).
It has been
reported that even a short lifestyle modification and stress management
education program based on yoga reduces risk factors for cardiovascular disease
and diabetes mellitus (DM) within a period of 9 days (Bijlani, 2005) while a
systematic review of 32 articles published between 1980 and 2007 found that
yoga interventions are effective in reducing body weight, blood pressure,
glucose level and high cholesterol (Yang 2007).
Studies have
shown that central nervous system processing also gets affected in diabetes
mellitus and that a comprehensive six-week yoga therapy program produces a
significant shortening in auditory reaction time in diabetic patients
(Madanmohan, 1984; Madanmohan, 2012). It has also been reported that yoga
improves nerve conduction and biochemical profile in patients of diabetes
mellitus.
Yogic practices
may have a role in prevention and management of diabetes and in co-morbid
conditions like hypertension and dyslipidemia. Long-term yoga practice is
associated with increased insulin sensitivity and attenuation of negative
relationship between body weight or waist circumference and insulin sensitivity
(Chaya, 2008).
With no
appreciable side effects and multiple collateral benefits, yoga is safe, simple
to learn and can be practiced by even ill, elderly or disabled individuals .
Being safe, simple and economical therapy, it should be considered as a
beneficial adjuvant for Diabetes patients .
A comprehensive
review by Innes and Vincent (2007) found beneficial changes in several risk
indices, including glucose tolerance, insulin sensitivity, lipid profile,
anthropometric characteristics, blood pressure, oxidative stress, coagulation
profiles, sympathetic activation and pulmonary function, as well as improvement
in specific clinical outcomes. They suggested that yoga may improve risk
profiles in adults with type 2 DM and may have promise for the prevention and
management of cardiovascular complications in this population.
POSTULATED
MECHANISMS BY WHICH YOGA CAN HELP REDUCE RISK FOR TYPE 2 DIABETES MELLITUS AND
ITS COMPLICATIONS*
*Innes KE, Vincent HK. The Influence of
yoga-based programs on risk profiles in adults with type 2 diabetes mellitus: A
systematic review. eCAM 2007; 4: 469-86.
Yoga has a great
potential in preventing and managing chronic diseases and Yogic lifestyle can
make an appreciable contribution to improvement of health of our masses. Yoga
has the potential to prevent progression of the disease and if started early,
maybe even effect a cure (Bhavanani, 2013).
Basic Yogic principles that are used in management of DM
include:
1. Psychological
reconditioning and development of appropriate attitudes such as yama-niyama,
chaturbhavana, pratipaksha bhavanam etc
2. Stress
management through counseling, jathis (loosening techniques), asanas
(postures), Kriyas (systematic rational breath-body coordination movements) and
pranayama (breath-energy harmonizing techniques).
3. Helping
utilizing the glucose better through physical activity such as surya namaskar,
asanas, kriyas, pranayama etc
4. Relaxation,
visualization and contemplative practices to induce a sense of inner calmness
and wellbeing.
YOGA THERAPY FOR DIABETES:
Yoga can play a major role in the
prevention and control of diabetes mellitus that is turning out to be one of
the major killers of the modern world. Yoga is of special value in those
suffering from Type-II or Non Insulin Dependent Diabetes as it helps to sensitize
the body cells to the insulin and helps the body fight the hyperglycemic state
in a more effective manner. The healthy exercise and weight loss produced by
Yoga as well as the dietary aspects when followed religiously and regularly can
help prevent and control this disorder to a great extent.
- Regular Exercise: It is important to use up
the excess blood sugar by regular exercise. Walk whenever possible and
skipping or swimming are good adjuvant to Yoga therapy.
- Moderate Diet:
- Regular small meals with complex
carbohydrates.
- Avoid refined foodstuffs and junk foods.
- Take lots of green vegetable salads, bitter
gourd and Neem.
- Maintain good hydration.
- Suryanamaskar: Performance of three or
six rounds of the Suryanamaskar helps to utilize the excess glucose and
also to help speed up metabolism and weight loss.
- Yoga Asanas:
·
Twisting
poses:
¨
Standing:
Trikona
Asana, Ardha Kati Chakrasana
¨
Sitting:
Vakrasana,
Ardha Matsyendra Asana, Bharatwaja Asana, Shashanga Asana
¨
Reclining:
Jatara
Parivartan Asana
·
Abdominal
pressure poses:
¨
Sitting:
Utkat
Asana, Janu Sirasa Asana, Paschimottana Asana, Nava Asana, Yoga Mudra Asana,
Stambam Asana and Mayura Asana.
¨
Reclining:
Pavana
Mukta Asana, Dhanura Asana, Bhujanga Asana, Shalaba Asana, Nouka Asana
·
Topsy
turvy:
Sarvanga Asana, Janu Sirasa In Sarvanga Asana, Karna Pida Asana and Hala Asana
- Pranayamas:
- Vibhaga and Pranava Pranayamas with special
emphasis on Adam Pranayama and AAA sound.
- Bhastrika Pranayama to help utilize the blood
glucose better
- Savitri Pranayama, Chandra Anuloma Pranayama,
Nadi Shuddhi Pranayama for stress reduction
- Shoddana Kriyas: Kunjal, Nauli,
Kapalabhati, Agnisara, Shanka Prakshalana
- Mudras and Bandhas:
- Viparita Karani and Maha
Mudra.
- Uddiyana, Moola and Jalandhara Bandhas.
- Relaxation: Shava Asana, Makara Asana,
Kaya Kriya and Yoga Nidra.
- Dharana: Mandala Dharana on all
Chakras with emphasis on Manipura Chakra and the sound of RAM (RUNG)
- Dhyana: Om Japa, Ajapa Japa, Prana
Darshana and Pranava Dhyana.
******
Author is Chairman of the
International Centre for Yoga Education and Research at Ananda Ashram,
Pondicherry, India (www.icyer.com)
He is also Deputy Director of the
Centre for Yoga Therapy Education and Research (CYTER), MGMCRI, Sri Balaji
Vidyapeeth University, Pondicherry (www.sbvu.ac.in).
The views expressed are personal. Readers are advised to
practice Asanas suggested in the above article under supervision of a
Yogacharya.