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When we walk into the studio on yoga day, we gather our
large sticky mats and note immediately that no matter the weather, it is
warm. The heat supposedly makes the muscles more flexible and therefore less
prone to be damaged. If you have heart disease, make sure that the
temperature is warm, but not hot. All of us with diabetes know we are more
prone to cardiovascular disease and so we protect ourselves from known
problems at all times. Next we pick up our block so that we can feel more
secure during certain postures. These allow us to stretch but not overdo to
reach the floor.
The best known type of yoga in the United States is hatha yoga. It
mainly consists of postures, breathing, relaxation and sometimes meditation.
There are other forms of yoga practiced such as Bhakti, karma, Raja, Jnana
and Tantra. There are many schools of each of these disciplines, but as we
stated before, the most common in the US are the hatha and the varieties of
this yoga that tend to be taught: Iyengar and Astanga, which are both rather
vigorous. We have found that many classes are eclectic in nature. One reader
asked if this is a religion. It is a philosophy which originates in India
and, while it may have theistic aspects, such as believing in a Supreme
Intelligence or Being, the practice techniques can be done whether you
believe or not. This is not a religion, but rather as the word yoga means,
to "yoke," it is a practice of wholeness and unity. For my friends and me,
after a yoga class, we feel emotionally calm and ready for the day. We have
done things we never thought we could do; we have tried to reach into
ourselves and have, to some extent, been at peace. There is a sense that we
can make it through the day with less tension and more creativity. I'd like
to say, I feel the same after a rigorous aerobic class, but that's not true.
Perhaps, after a long hike in the woods with the silence surrounding my
breathing and me the only other sound except for the birds and my shoes
crunching the underbrush, I get the same feeling.
Yoga is so popular today that it is sometimes suggested to patients
who have back pain, asthma and high blood pressure. Would you believe
that people with diabetes have been sent to yoga classes? Some people with
Parkinson's and other neuromuscular diseases use yoga to relax, stretch and
strengthen. Many hospitals have yoga classes for people recovering from
surgeries and cancer. The stretches that I have learned have helped me
personally each morning to drive away the aches and pains of being middle
aged. Just those few minutes out of my day allow me to start off on a
positive footing. Are you interested to learning the basics? Keep reading.
One reason that yoga is easy to practice is that you need very little
in terms of props. As I said before, you will need a sticky mat. You may
need a block and a long strap. This is so that you can do the postures. That
block and strap will help with postures and keep you from injuring yourself.
When I began, the block was up-ended. By the second month, it was flat, and
in another few months, I didn't need it for some of the poses. Imagine that.
The strap is great for leg stretches. Many of us have to work on releasing
the muscles in the back of our legs and these help. Try bringing a light
blanket or large towel to cover yourself for the relaxation at the end of
your class. Yoga may look easy. After all, all you do is postures like
downward dog, so how hot can you get? The truth is that holding a posture
takes energy, and you will perspire. The covering will feel good even in a
warm room when you are lying on that mat during the relaxation period at the
end of your session.
Some people suggest that you not eat right before you exercise. As
a type 1 diabetic, I had to learn how to balance my insulin and breakfast
before my early morning class. Now with a pump, my life is easier as is
fitting in my yoga classes. One more hint from someone who lets her hair
grow for the summer to ward off "bad hair days". Although I pull my hair
back during the day, I don't do that for for yoga as it's uncomfortable
during the postures that are done lying down or when you do a shoulder
stand. Also, wear comfortable clothes. It's hard to get into
some of these postures when you clothes are fighting you. If you go to
class and you are not
sure about the instructor, try another. My instructor here is an ex-ballet
dancer whose quiet voice guides us through the poses and relaxation. At the
end of the class we are amazed at what we can do. He does not show off
although he is obviously in much better shape than any of us, but he allows
us to grow into the class. I once went to a class at a spa that was
certainly not as good an experience. The teacher had us doing things that no
one could do except him and as the hour ticked by people walked out. Why
fail? This teacher did not help us with new postures, did not help us with
our breathing, and did not push us to injury only because we stopped trying.
Find the person who can and will be helpful, and by the time you get to your
relaxation time, you will know why so many people have yoga as a part of
their lives.
The postures that we hold in yoga are called Asana, a term that
means steady pose. As you learn new poses, you will not be holding them for
a very long time. As you become more flexible and strong you will be able to
hold them longer. The thought behind yoga is that your body can react as
young and flexibly as you make it. Therefore the exercises focus on the
spinal column and its flexibility. It is reasoned that the spine houses the
nervous system and that by maintaining its health through exercise,
circulation is increased and the nerves are ensured their fair share of
nutriments and oxygen. Those who believe in yoga also believe that it
affects the internal organs and endocrine glands.
There are five points of Yoga that followers adhere to. These
include exercise, breathing, relaxation, diet (usually vegetarian), and
positive thinking and meditation. For some people it becomes a way of life,
but for me and my friends it is a way of regaining or maintaining our
flexibility, and a way to practice our breathing, which in turn helps with
deep relaxation. If your life is as hectic and sometimes scary as ours, this
is a good thing. Just following the stock market these days makes the case
for Yoga. There is nothing better or more exhilarating than mastering a pose
that you knew you could not do. I can still remember the first time I stood
on my head, albeit using a wall for an aid. It made my day, week, and month,
all at that second that I "got it."
Before starting Yoga, I had heard about "grounding" yourself, but
learning how to position my feet on the sticky mat gave me a new
understanding of the term.
I love the names of the postures. That downward facing dog is a beginning
pose that still brings a smile to my lips. Others are: Headstand, Shoulder
Stand, Plough, Fish, Forward Bend, Cobra, Locust, Bow and Spinal Twist,
Peacock Pose or Crow Pose, Standing Forward Bend, and Triangle.
So who can do Yoga? I've heard some people say that they could
never try it because they have had back surgery. I did when our daughter was
a baby and I know my limits, but boy that day when I stood on my head: now
that undid all of those misconceptions that I had lived with for years. I
did learn to control that type A personality. After my first few classes, I
thought I had had it because I had to do each posture perfectly and hold it
longer than anyone else. Wrong! Our excellent leader showed me how to relax
into the postures and not to injure my back. Eureka! Each class became an
exercise in learning how to succeed at my level, breathe, concentrate and
relax. Better than that, I left standing straight with no back pain. For me,
a person who really believed that "no sweat, no gain" was the mantra of
exercise, I have reaped significant rewards from Yoga classes. And as an
extra bonus, I can practice my favorite part, the relaxation, at home.
As with any exercise program, talk over the pros and cons with your
health care team before starting. The same provisos are in effect as
concerns blood glucose monitoring and blood glucose levels before you begin.
Talk over when you can eat before beginning because as we mentioned before,
having a big meal before Yoga nay not be what you want to do. Some long-term
complications of diabetes will have to be explained to your instructor
before you begin. Do explain what you look like if you should become
hypoglycemic. When you think about the fact that people have been doing Yoga
for 5 millennia, maybe there is a reason for this staying power. You can
find out more about Yoga by surfing the web, talking to friends, visiting
classes and reading about it. Make sure that you begin with an introductory
class. You don't want to start any new exercise program in the middle not
understanding the language and what you need to be able to do. Frustration
is an assured reason to leave the class. Interview the instructor.
You know what to ask, but more importantly, look at his or her face when you
talk about your special needs. You'll know if you can trust this person.
When I list all of my back surgeries, diabetes, complications etc., I get to
know a person very quickly, and know if I can trust them to intervene in a
quiet, appropriate way. No one wants to be the center of attention because
of hypoglycemia. Make sure you bring supplies you need, just in case. Bring
your glucose meter, and make sure you bring water if there is no water
fountain near by.
We began with the statistic that 20 millions Americans are involved with
Yoga. Why not make it 20 million and one? |
House
of YOGA