Fitness with Yoga Exercises - Energy Meditation Zeal Rigour Excercise

Exercises that help you reduce blood sugar

This week we will focus on diabetes - yet another disease that is on the increase in our modern world. Genetic factors do contribute but a carb-rich diet, obesity, lack of exercise and stress, too, lead to the disease. Yoga not only helps reduce blood sugar but also realigns, revitalises and improves the functioning of the endocrine system, the organs and the glands that get affected by diabetes.

Today we begin with breathing exercises that strengthen the lungs, calm the nerves, restore, equalise and gradually balance the flow of vital energy to the brain, pancreas and other organs.

Caution:  • Those with complications that are a result of diabetes should consult their doctor before starting this program
• Those with high blood pressure and respiratory illnesses should not practice Exercise 2 and 3 or hold their breath in Exercise 1.  Those with cervical spondylosis should not do Exercise 2.

Exercise 1

• Sit in padmasana

• Bend your forefinger and middle finger of your right hand. Close your eyes and breathe deeply

• Close your right nostril with your thumb, place the ring finger between your eyebrows and inhale to the count of five

• Close the left nostril with your ring finger. Hold your breath to the count of 10

• Raise your thumb to place it between the eyebrows, exhale slowly through the right nostril to the count of 10

• Now breathe in again through the right nostril to the count of five. Close the right nostril with the thumb and hold your breath to the count of 10. Place your ring finger between your eyebrows and exhale through the left nostril to the count of 10

• Repeat the cycle for two to five minutes.

Exercise 2A

• Sit in padmasana.

• Roll your tongue, as shown

• Slowly inhale to the count of five through the passage made by the tongue

• Press your chin down to the chest and hold it to the count of 10

• Raise your chin and exhale to the count of ten

• Repeat 10-15 times.

Exercise 2B (For those who find Exercise 1A hard)

• Bare your teeth, as shown

• Slowly inhale to the count of five through your mouth, as shown

• Exhale slowly through your nose

• Repeat 10-15 times.

Exercise 3

• Lie flat on your back, head and body in a straight line, legs apart, arms by your side but a little away from the body, palms facing up and fingers relaxed

• Close your eyes, focus on your breathing and relax

• Let your breathing become slower, deeper and more rhythmic

• Just watch and observe your natural breathing process

• Inhale slowly and deeply as you let the stomach expand fully

• Exhale gradually, gently contracting and pulling in your abdominal muscles

• Try not to move your shoulders and chest, but keep them relaxed

• Inhalations and exhalations should be smooth, flowing movements

• Do this for two to five minutes

• If you find this difficult, place your right hand on your stomach and the left one on the centre of your chest. With each inhalation, feel your right hand move up while with each exhalation, feel it move down. Your left hand should not move.