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    Take a shot at yoga to rid yourself of your modern problems & ancient panacea

    Synopsis

    Physical, breathing exercises , meditation & changes to food habits can help us in getting over our health imbalances.

    ET Bureau
    Yo, yoga

    It isn't a deadend when the weighing scale moves only in a direction that you dread or you are declared a diabetic or hypertensive. You can clear your mind of the false notions surrounding Yoga and take a shot at it to rid yourself of the baggages.
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    Lifestyle diseases have surely taken over our existence, but the answer to the bane may lie in an ancient practice, that is, Yoga. A holistic approach according to the problems termsngly. Here's how much of physical exercises (Asanas) and breathing exercises (Pranayama), meditation and changes to food habits can help us in getting over most of our health imbalances. We list out some common ailments and targeted remedies to them that Yoga holds:

    Diabetes

    Diabetes expresses itself as increased sugar levels first in the blood and then in the urine too as a result of improper utilisation of glucose by the body . Though there are genetic factors involved, lifestyle factors drive a person more towards turning a diabetic. Slouching for long hours and being sedentary lead to increased body girth. Added to this is food intake which is way beyond requirement.

    Asanas

    Specific yogic exercises for diabetes are those that activate the pancreas. These include Vakrasana, Dhanurasana , Mandukasana, Ardhamatsyendrasana, Trikonasana, Padahastasana , Ardhachakrasana , Paschimottanasana, Janushirshasana, Pavanamuktasana, Navasana, Suryanamaskara and Chandranamaskara.

    Pranayama

    Bastrika, Kapalabhati (with Apana Mudra, which is good for the abdominal area), Agnisara Kriya, Suryanuloma (right nostril breathing) and Omkara chanting with the same Apana Mudra (for 15-20 minutes). Practice of Uddiyana Bandha (exhale, pull the tummy inside and hold the breath for 10-15 seconds) is also very helpful in diabetes control.

    Food

    Diabetics should eat small meals about 4-5 times a day with a gap of 4 hours each.The diet should be rich in fibre. Bitter gourd can be included in the food as a vegetable or as juice. Cut down on products with gluten. Include millets generously in the diet. Avoid non-vegetarian foods.Be done with dinner 2 hours before bedtime -have foods which are easily digestible.

    You can try a powder of methi, ajwain and black jeera (not shahjeera) in the proportion of 10:7:3. Shallow roast the ingredients and make a powder. Mix 1 spoon of this in half a glass of warm water and drink it before exercising. Having two leaves each of neem and guduchi everyday preferably on an empty stomach can also be of help.

    Hypertension

    This is not a disease strictly. Mental disturbances, stress and unwanted thoughts lead to pressure. Developing a positive attitude towards life and relaxation techniques go a long way in helping those with high BP .

    Asanas

    Dolasana, Trikonasana, Shirshajanunamanasana (starting with Vajrasana, try to touch the crown of the head to the ground, palms and forearms next to the head, hamstrings should be straight. Stay in this position for 20-25 counts and return to Vajrasana). Poorna Shirshasana should not be practised by those suffering from hypertension. So also dynamic exercises which include forward bending. Chandranamaskara is beneficial. You can try any other soothening exercise too. Lie on the back and keep both feet on a wall for 5-10 minutes, with deep relaxation. Yoganidra also helps to a great extent. Shavasana is totally relaxing for hypertensives. Count numbers being mindful of what you are counting. Count with deep inhalation and exhalation.

    Image article boday

    Image: BCCL

    Pranayama

    Bastrika, Kapalabhati (with Prana Mudra), Nadishodhana Pranayama, Bhramari, Nada Anusandhana (creating sound vibrations within the body through chanting Om -A, U, M separately , with equal stress on each of these syllables), Omkara chanting.

    Food

    Prefer satvik foods which are low on masalas.Cut down salt intake. You can substitute common salt with Saindhava Lavana.

    Obesity

    The cause of obesity could be genetic, thyroid imbalance or lifestyle factors.Whatever it is, the consequences on the body are negative. Obesity , in turn, impacts the thyroid glands, reproductive system and the menstrual cycle in women, not to forget the consequences on vital organs in general.

    Asanas

    Navasana, Bhujangasana, Ardhachakra sana, Padahastasana, Ardhashalabhasana, Poornashalabhasana, Paschimottanasana, Dhanurasana, Chakrasana, Pavanamuktasana, Poorna Pavanamuktasana, Ardhamatsyendrasana, Yogamudrasana, Halasana, Paryankasana, Janunamanasana, Rajaka-pottanasana, Parshvadhanurasana, Ushtrasana, Suryanamaskara (21 rounds).

    Image article boday

    Image: BCCL

    Pranayama

    Kapalabhati, Suryanuloma (with Lingamudra), Pachamukhi Bastrika, Ujjayi Pranayama, Agnisara Kriya.

    Food

    Foods rich in fibre should top the list.Vegetable salads can be had in abundance. Keep oil intake to the minimum.Opt for skimmed milk. Drink 6-7 glasses of warm water in a day.

    Thyroid imbalance

    Thyroid problems and obesity are somewhat interconnected. What applies to obesity largely applies to thyroid issues also. Yogasanas activate all endocrine glands and thyroid glands will surely benefit from practising specific postures.

    Asanas

    Exercises of the neck, particularly those which bend it backwards; peacock stretches, Matsyasana, Vyaghrasana, Bhujangasana, Suptaveerasana, Paryankasana, Suptavajra-sana and Vajrasana (with Ujjayi Pranayama, which activates Vishuddhi Chakra, related to thyroid glands), Shaktinamaskara (a key practice for thyroid health).

    Pranayama:

    Bhramari, Kapalabhati.

    Food

    Avoid brinjal, cabbage, cauliflower and radish. Avoid foods with gluten such as wheat and wheat-based products. Wheat grass powder or juice can be helpful.

    Backache

    While bad posture and sedentary lifestyle are known culprits for causing backache, gastric issues can also lead to back problems. It is important that people with backache keep their back straight, avoid jerky front bending and use firm surfaces to sit and sleep on. They need both back-strengthening and back-relaxing exercises.

    Asanas

    Tadasana , Ardhachakrasana , Samatolasana , Bhujangasana , Shalabhasana, Kati Uttanasana, Setubandhasana, Dvipada Uttanasana, Ardhashalabhasana, Poor nashalabhasana, Ekapada Uttanasana, Ardhamatsyendrasana, relaxing in Makarasana. You can use props such as bolsters and chairs for support while exercising.

    Pranayama

    Bastrika (remember to keep back straight), kapalabhati, Marjali breathing, deep inhalation and exhalation with Merudanda Mudra. If sitting is a problem, you can lie down on your back on a firm surface and do the deep breathing.

    Food

    Do not skip meals and eat on time everyday. Do not eat stale or refrigerated food.Eat gas-generating foods such as root vegetables and dal in moderation.

    (Saraswati S Patil, a Yoga practioner based in Bengaluru and Dr S Latha, founder of Jnananidhi Yoga Kendra, Bengaluru contributed to this article separately.)

    -Compiled by Sridevi KR
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