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Diabetes Prevention, Treatment and Control through Yoga, Diet, Ayurveda and Homeopathy

Lack of physical labour, severe pressure of mental work and stress, faulty lifestyle and wrong dietary
pattern are some of the factors that lead to Diabetes. In diabetes, the amount of insulin produced by
pancreas is reduced quantitatively, which results in the increase of sugar in blood, and excess sugar
eliminate outside through urine. Diabetes is considered as a life long disorder by modern medical
science however, can be controlled and managed by changes in lifestyle and diet regulation, and
Alternative System of Medicine- Yoga, Naturopathy, Ayurveda, Homeopathy, Unani and Home Remedy
Signs and Symptoms of Diabetes
The main symptoms of Diabetes are:

Sticky and concentrated urine

Frequent urination due to excess glucose present in the body

frequent hunger: to cope with high sugar, body produce insulin that lead to hunger

Unquenchable Thirst

Dryness and infection in the skin

Weakness of eyesight: High Blood Pressure causes absorption of glucose that leads to change
in eye lenses.

Feeling of tiredness and weakness: Due to high Blood Pressure and irregular supply of sugar
to brain and other organs of the body.

Delay healing of wounds: High blood sugar hinder the proper functioning of White Blood
Corpuscles (WBC).

Itching in the body, especially in the genital organs.

Weight fluctuation: fat and protein metabolism may lead to weight fluctuation.

Burning of Palms and soles

Sweet taste to mouth

Drowsiness and Low sexual urge

Anemia,Constipation

Causes of Diabetes

Hereditary & Genetics: Due to some genes transfer from parents to young ones.

Age: > 80% cases happen after 50 years and risk considerable rise after 65 years.

Nutritional Deficiency: Improper nutrition, low protein and fiber intake, high intake of refined
products causes diabetes.

Obesity and Fat Distribution

Overeating

Sedentary Lifestyle: more prone to diabetes.

Stress, Tension and worries: blamed as the preliminary factor of the disease.

Drugs like steroids, Dilantin, alloxan, streptozocin, and thiazide diuretics are known to induce
diabetes.

Excessive Use of Alcohol

Insulin Deficiency and resistance

Syndromes like Downs and Turner's may cause permanent diabetes.

Infection cause by Virus: i.e. Strephylococci affects the pancreas.

Sex: commonly with older aged male, and female with multiple pregnancies.

Hypertension: close relationship with hypertension/High Blood Pressure and diabetes.

Increased cholesterol level

Diet rich in carbohydrate and fat

Excess intake of oil and sugar

High blood pressure

Removal of the pancreas by surgery

Tests and Diagnosis of Diabetes

Fasting Plasma Glucose (FPG) test: To test pre-Diabetes and Diabetes where the patient
asked not to eat anything for 8 hours. Most reliable when done in the morning.

Oral Glucose Tolerance Test (OGTT) test blood glucose level after 8 hours of fast + after 2
hours of drinking glucose to diagnose diabetes and pre-diabetes.

Random Plasma Glucose Test: When blood glucose level of 200 mg/dL or higher, means
diabetes.

Finger Stick Blood Glucose: Rapid screening test that may be performed anywhere.

Glycosylated Hemoglobin Test: To measure high blood sugar levels that last for 120 days.

Physical Examination

Urine Sugar Test

Urine Ketones Test

C-peptide Blood Test

Complications of Diabetes

Cardiovascular Disease: Increased blood sugar narrow down blood vessels and cause heart
attack or stroke.

Kidney Problems: High blood sugar put the kidney to work more and leads its disorders.

Bladder Control Problems for Women

Erectile Dysfunction

Hypoglycemia (Low Blood Glucose)

Sexual and Urologic Problems

Stomach Nerve Damage (Gastroparesis)

Eye diseases: diabetes narrow down retinal vein and causes Cataracts, Retinopathy and
Glaucoma.

Bone and Joint disorders

Skin problems, digestive problems, and problems with teeth and gums.

Infections: Increased sugar level frail the immune system and become the factors for various
infections.

Nerve Damage(Neuropathy)

Dental Problems

Skin and Foot Disease

Diabetic Coma

Yoga for Diabetes Management, Asanas, Pranayama, Meditation

Yoga acts like a Panacea for diabetes. Yoga provides an ideal cure for diabetes management. Yoga
therapy is perceivably quick in the earlier stages and extremely beneficial after continuous practices for
hyperglycemia. Yogic practices aim at restoring the health of the affected pancreas and help it to make
up the deficiency of insulin secretion. Blood sugar is reduced significantly after Yogic treatment. And
glucose tolerance is increased. Yoga improves the psychological make up and general feeling of wellbeing. Yogic treatment may control diabetes within 6 weeks. The following practices of Yoga are quite
effective for type 1 diabetes, type 2 diabetes mellitus.

Yoga for Diabetes

Sirsasana( Headstand Pose) revitalizes the nervous centre and pituitary gland that is directly
related with sugar control. Thus, significant and positive influence in relieving diabetes.

Paschimotasana (Powerful Pose) tones up the pancreas, spleen and kidney. This Yoga pose
helps to cure diabetes mellitus.

Veerasana( Heros Pose) is conducive to physical and mental equilibrium thus relieves from
feeling of tiredness and weakness.

Dhanurasana (Bow Pose) stimulates the pancreas and secrete correct amount of glucagon
and insulin at the right time thus good remedy for diabetes.

Shalabhasana (Locust Pose) aids in curing diabetes.

Katichakrasana (waist rotating pose) helps to lower down the sugar level in the body and
induces a wonderful feeling of lightness.

Ardha matsyendrasana (Half Spinal Twist Pose) cure diabetes by lowering down sugar level
in blood.

Mayurasana( Peacock Asana): person suffering from diabetes find this asana very beneficial
as it vigorously stimulates the metabolic process.

Bhujangasana( Cobra Pose) stimulates the pancreas and helps in proper secretion of insulin.

Uddiyan Bandha is good for overall functions of hormonal glands.

Nauli (Navel String)

Bhastrika Pranayama( Bellows Pranayama) improves digestion and helps to enhance overall
function of the body.

Naddishuddhi pranayama

Meditation aids overall in lessening the signs and symptoms of Diabetes.

Surya Nmaskar(Sun Salutation) is also recommended to cure diabetes.


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Relaxation techniques like shavasana, Makrasana and Balasana are too useful for type 1
diabetes.

Ayurvedic Cure for Diabetes


The ayurvedic treatment has greater application and importance in curing of diabetes. Ayurvedic
diabetic medicine and ayurvedic herbs have the power to cure type 2 diabetes, type 1 diabetes, IDDM
and NIDDM. Diabetic depression is not only common in the adult population, yet juvenile diabetes are
also increasing day by day. The various components and mixtures of ayurveda are helpful in fighting
diabetes.
Ayurveda and Diabetes

Juice of bitter gourd or Rose apple, Bel and Neem may be taken on empty stomach daily. It is
the best remedy for diabetes.

Turmeric is a useful remedy for diabetes.

Take twice a day before lunch and dinner, the mixture of 1/2 teaspoon of ground bay leaf + 1/2
teaspoon turmeric + 1 teaspoon aloe vera gel; control sugar in blood thereby effective for
diabetes.

100 gm grind seeds of Methi + turmeric 50gm + white pepper with a glass of milk twice a day, a
natural remedy for diabetes mellitus patients.

Amalaki Churna (500mg) + Turmeric Powder (500mg) + Naag Bhasma (125mg) may be taken
with honey to reduce blood sugar and helps pancreatic function.

Take a glass of water with 10 tulsi leaves + 10 neem leaves + 10 belpatras in the empty
stomach reduces the content of sugar in blood.

Copper vessel water in the morning is also useful.

Bel leaves has anti-diabetic characteristic, take it with black pepper

Garlic contains allicin that reduce sugar level and help in breaking of cholesterol.

The leaves of Jamun have power to control conversion of starch into sugar and a good
example of ayurvedic cure of diabetes.

Onion has low sugar characteristics

The other useful herbs that is beneficial for diabetes are: Jambhul, Gurmar, Sagar gota,
Shiljit, Triphala, Gurmar Leaves, Nayantatra, and Sagar gota

Juice of leaf of bael up to 14-28 ml. may be taken with 5 to 10 gm. of honey three times a day.
It is a beneficial remedy for diabetes mellitus.

12 gm. powder of bastard flower may be taken with 5 to 10gm. raw sugar thrice a day. It helps
to lower blood sugar.

14 to 28 ml. fruit juice of embelic myrobalan and same quantity of turmeric juice to be taken
thrice a day to get positive result.

Powder of stem of Indian Sarsaparilla-1 part + Tamala leaf -1 part + and root of glycyrrhiza -1
part to be taken in 1 gm. dose with 50 to 100 ml. water twice a day.

Decoction of equal parts of barks of white acacia + khair + nut of areca-14 to 28 ml., to be
taken thrice a day.

Diabetic Lifestyle (Ayurveda Diabetes Treatment)

Skip sleeping at day time

Avoid alcohol

Avoid smoking

Take care of your ENT parts

Follow exercise regularly

Do Yoga

Take extra care of your food

Make your dietary chart

Homeopathic Treatment for Diabetes


Homeopathy has complete say in curing of diabetes. Homeopathy as such has a vital role to play in the
cure and management of diabetic patients. Diabetic patients who go for homeopathy get rid of the lifelong disease. Homoeopathy can be used effectively in the treatment of Hyperglycemia.
Homeopathy and Diabetes

Phosphorus: to stabilize blood sugar levels.

Syzygium Jambolanum: reduces level of sugar immediately, use 5 drops of it after every 6
hours

Aurum Metallicum: reduces craving for sugar with the diabetic patients

Uranium Nitricum: improves nephritis problems.

Arsenicum Bromatum: normalize excessive thrust and hunger, common with diabetes.

Insulinum: helps to improve the functioning of pancreas

Phosphoric acid has remarkable power to cure diabetes in the early stage.

Lactic acid good remedy for diabetic patients

Unani Treatment and Diabetes


Unani strongly believes the total cure of Diabetes is possible through energizing the pancreatic cells.

The oil of black pepper, fennel, and juniper has a restoring and rejuvenating affect on the
pancreas.

Insulin stimulant oils are carrots, eucalyptus, fennel, geranium and lemon oils

Naturopathy and Diabetes Mellitus


Diabetes, being a nutritional disorder, characterize by an abnormally elevated level of blood sugar and
excretion of excess glucose through urine. It results from lack of insulin which leads to abnormalities in
carbohydrate metabolism as well as metabolism of protein and Fat that leads to type1 diabetes and
type2 diabetes. Nature cure has the power to control diabetes at the earliest.
Nature Cure treatment to lower down blood sugar

Mud Therapy is beneficial for hyperglycemic patients.

Hydrotherapy: Hot and Cold Fomentation over abdomen, Cold hip bath, Hot and cold hip bath,
Wet abdomen pack, spinal bath. All these form an important part of treatment. Enema
thoroughly cleansed the colon and helps the bowel to assume normal characteristics.

Bathing in cold water greatly increases the circulation and enhances the capacity of the
muscles to utilize sugar.

Massage Therapy helps to energizes and revitalizes the whole body.

Sun Bath: Water kept in brown bottle and exposed to sun rays for at least 8 hours in half cup,
dose twice a day after meal is also found beneficial.

Exercise, especially morning walk a good remedies diabetic patients

Home Remedies for Diabetes

Bitter gourd is the most important home remedy in controlling diabetes. Bitter gourd contains
hypoglycaemic which cure type 2 diabetes and type 1diabetes. cup of bitter gourd juice in
the morning is one of the best remedy for diabetes.

Bengal gram(Chana) is good for chronic diabetes. Bengal gram show good result in glucose
tolerance and urinary excretion.

Use bitter melon in your diet to control blood sugar level.

Drink 1 cup of fenugreek ( methi) juice every morning to bring down glucose level. It has been
found very effective in the treatment of diabetes. It reduces reactive hyperglycemia, glucose,
serum cholesterol and tryglycerides in the diabetic patients.

Indian gooseberry and orange contain vitamin C, quite beneficial for diabetic patients.

Indian gooseberry and bitter gourd juice stimulate the pancreatic cells and reduce blood sugar
in diabetes.

5 mango leaves + 1 glass of water left for overnight, drink after filter to reduce sugar level.

Grapefruit is a splendid food for diabetic patient.

Take curry leaves twice a day for good result.

Take before lunch and dinner about tsp each of ground bay leaf + turmeric + aloe vera gel;
good to fight diabetes.

Honey + turmeric powder + dried gooseberry powder to show blood sugar level down.

Diabetic Patients should chew 4-5 Jambul fruit (Jamun) leaves in the morning and evening. It is
an effective home remedy for diabetes.

Chew 2 leaves each of Neem and Bilva to minimize the impact of diabetes.

Overnight drenched almond is also useful.

Leaves of Basil + Neem + Belpatras + 1 glass of water help to cure diabetes.

Diabetic patients should take apple juice.

Use of Garlic, Karela, Onion, Soybean, should be abundant in diet to overcome sugar level.

Drink more water in the morning before exercise.

Juice of Margosa leaves is helpful in controlling diabetes.

String bean pod tea is an excellent natural substitute for insulin and valuable in diabetes.

Diabetes Diet - Diet Plan for Diabetes


The diet of a diabetic patient is utmost importance. The goal of a diabetic diet is to avoid any surges in
the blood glucose by maintaining ideal body weight through proper nutrition. The diabetic patients
should follow three meals and three snack pattern in their diet plan. The main aim of diabetic diet is to
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maintain blood sugar level (70-140 mg/dl), cholesterol level (200 mg/dl ) and blood pressure (120/80
mm Hg).
Diet Schedule for Diabetic patient
Morning:
Bitter gourd juice 1-2 ounce (40 ml)
Breakfast: Skimmed M ilk (250-400ml) or Butter milk or Sprouted gram, moong, methi approx. 50 gm
or Fresh Amla juice 50 ml
Lunch:
Roti( wheat + gram flour) 25-50 gm, green vegetablkes 250gm, Salad 50gm, Moong 25
gm Curd 150gm + 1 glass butter milk
Evening:
Roasted gram 30 gm, Vegetable soup or 1 glass butter milk
Dinner:
As in lunch but use of curd is not advisable at night.
Best Fruits and Vegetables in Diabetes
Some of the most beneficial food for diabetic patients is given below. Some foods are also to avoid as
these may cause heart disease and increase high blood pressure

Fresh fibrous fruits and vegetables are useful in diabetes

Soyabean, Bean, Turnip, Cucumber, garlic, Lauki, Bitter gourd, Spinach, Fenugreek, Bathua,
Chaukie, Amla, Jamun, Bel, , cabbage, tomato and carrot.

Foods to Avoid for Diabetes

Cakes

Fast and junk foods

Jaggery

Ghee

Butter

Cold drinks

Biscuits

Dried fruits like badam

Oil for cooking.

Preventions and Precautions for Diabetes


With the help of regulated diet, alternative system of medicine and proper module of exercise; diabetes
can be controlled and managed to a larger extent.
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Avoid sugary substances /products completely.

Use of junk, oily, fried and fat enriched foods should be avoided.

High fibrous food should be preferred.

Avoid non-veg.

Avoid ghee, vanaspati, fine flour, smoking, chewing of jarda and gutka.

Keep yourself away from stress as it is the root of many diseases.

Frequent and excessive eating put you in danger

Apathy for exercise may put you in danger.

Do healthy physical exercise along with Yoga and meditation

Yoga-Panacea for Diabetes


Modern lifestyle and Diabetes
The contemporary world is beset with pleasures and pain of modernity and competitive enterprise.
On one hand, it has brought within the reach of a large growing middle class the coveted luxuries of
life on the other; it has to the rise of many life-style related disorders. Besides, the tension ensuing
from neck to neck competition has engulfed everyone further enhancing the probability and
magnitude of disorders. Diabetes is one of lifestyle and stress related disorders, which is emerging
as a grave challenge before both the developed and developing society. Stressful living in the
present days has caused tremendous rise in the number of its sufferers, who are now relatively of
younger age group.
Diabetes Introduction
Diabetes Mellitus (DM) is a life-style and stress related disorder with two variations- type 1
diabetes, type 2 diabetes mellitus. Basically, it is characterized by an abnormally high level of
glucose in the blood and the excretion of the excess sugar in the urine. The primary defect is the
lack of insulin, which leads to defective metabolism, not only of carbohydrate but also of protein
and fats. Over-indulgence, abnormal homeostasis, faulty living habits and hyper-stimulating lifestyle, further exaggerate the gravity of the disease. The problem is compounded if the patient is in
the state of tension. The tension manifests itself as physiological and psychological stress leading
to mental and emotional drain.
Risk of Diabetes
The disease, if untreated becomes a life long disorder, carries with it the risk of auto-immune
system of human body and leads to the onset of many other complications. Diabetes mellitus
causes hyperglycemia due to diminished effectiveness or deficiency of insulin. It also causes
microangiopathy, retinopathy, cataract, intercapillary, glomerulosclerosis, nephropathy, necreotising,
papillitus etc. Diabetic are more prone to atherosclerosis and vascular disorders. The symptom that
indicate diabetes are frequent urination, especially at night; unusual fatigue, unexpected weight
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loss, blurry vision, slow healing of cuts and bruises, frequent infections, unusual hunger or thirst,
tingling or numbness in the hands and feet, unexplained itchiness, etc. Health problems like heart
disease, kidney failure, eye disease, nerve damage and tooth and gum problem are also common.
Symptoms of Diabetes
The most obvious symptoms are polyuria and polydipsia. The patient may pass lots of urine in 24
hours. The urine is clear and of low specific gravity and osmolality. The osmotic effect of increased
levels of blood glucose causes more thirst and hunger. Lethargy, weight loss and easy susceptibility
to infections, particularly of the skin excessive hunger, craving for sweets are some of the other
symptoms.
Diabetes and Drugs
At present, the disease can be controlled by daily injections of insulin or by long term management
with oral anti-diabetic drugs. But these drugs are taken in perpetuity and that too without assurance
of cure. These drugs at best could control diabetes but does not offer substantive cure. Moreover,
the threat of adverse reactions remains. Therefore, the detection of diabetes sets up an alarm and
is constant source of anxiety and unhappiness. This is where the role of Yoga, in the treatment of
psychosomatic disorders, especially diabetes assumes importance.
Diabetes and Yoga
Yoga provides an ideal cure by lowering blood sugar. The results are perceivably quick in the
earlier stages and extremely beneficial after continuous practices. The system aims at restoring the
health of the affected pancreas and helps it to make up the deficiency of insulin secretion. Blood
sugar is reduced significantly after Yogic treatment. And glucose tolerance is increased. Yoga
improves the psychological make up and general feeling of well- being. This stress management
through Yoga prevents further aggravation of diabetes related health complications. The required
medicinal dose is eventually reduced.
Yoga for Diabetes
Yoga poses like Viparita Karni, Sarvangasana, Janusirshasana are highly beneficial for pancreas.
Regular practice of Kapalbhati significantly brings down blood sugar level. Other exercise like
Naukasana, Halasana, Bhujangasana, Shalbhasana, Paschimotasana, Shavasana bring significant
improvement in the disease.
Yoga is microcellular in its action. Twisting poses squeeze the intestines and massages them.
Hence, stagnation of colonic contents due to autonomic dysfunction cannot occur. Asanas also
pressurize the pancreas in an effort to improve the secretary status. The massage of the pancreas
by forward bends and twisting helps to release more insulin in response to food.
Backward bends, being very strenuous, help to reduce blood sugar. They also improve blood
supply to all abdominal and pelvic organs and ensures healthy cellular integrity. Forward bends
increase the gastric fire and help healthy digestion of food. This prevents fluctuations of sugar
levels in a diabetic patient. Burning up of excess sugar is promoted by the stimulation of gastric
digestive juices. Pranayama is highly valuable for improving oxygen perfusion to the tissues. Also
as it removes stress on the system, the progression of blockage is arrested.
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The triad of diabetes, hypertension and cardiovascular diseases referred as Syndrome X or


Raevens syndrome poses one of the most perplexing problems confronting health professionals.
The approach for the management of diabetes through Yogic Therapy is curative as well as
preventive lifestyle adaptation, acculturisation, asanas regular exercise, nutritional changes
relaxation and above all stress management. The broad spectrum of Yoga can overcome the
situation before it becomes critical. Yoga treatment helps the diabetic to shun the physical, mental,
and emotional strains. Meditation and different relaxation technique bring equipoise, internal
awareness and forbearance. Thus, the yogic practices can help to lead a vibrant and healthy life
despite having Diabetes
Health has now become one of the major concerns, and perplexing a big apprehension before
everyone. Health decides the quality of life we lead and of utmost importance to all of us. Enjoying
healthy life is possible only if one craves for happiness.
Viparita Karani
We all need survival strategies to help us maneuver through life's difficult days with some measure of
sanity and grace. When the world threatens to overwhelm us, we need a way to hold ourselves
together until the stormy weather passesor perhaps simply a way to let everything fall apart without
losing our faith completely.
Here's my favorite survival strategy: I close the door, tune in to my favorite track on Savasana by Wah,
hit the repeat button, and slide into Viparita Karani (Legs-up-the-Wall Pose). I drape a lavender-scented
eye bag across my brow, exhale as soulfully as possible, and then invite the posture's quiet softness to
sink into every cell of my body.
I breathe. I surrender. I melt. As my legs drain, my mind empties and my belly warms and softens. I
linger here for 10 minutes, 20 minutes, sometimes a half an hour or more, until the pose has drawn
every last drop of angst and agitation from my soul. And when I can bear to pull myself back to reality, I
roll over and slowly sit up, refreshed and renewed. Invariably, I feel better able to manage life's
challenges with clarity and balance.
I'd wager that Viparita Karani can do the same for you. This soothing, restorative posture calms the
nervous system, eases muscle fatigue, and helps restore healthy, restful breathing. Many yoga
instructors offer it as an antidote to exhaustion, illness, and weakened immunity. In addition, it invites us
to drop beneath the surface of life into quieter and more introspective realms.
Settling In
To begin, fold two thick blankets lengthwise and stack one neatly atop the other to create a support that
is at least six inches thick, about 10 inches wide, and long enough to prop up your hips in their entirety.
(A yoga bolster works well too.) Place your support near a wall with the long edge running parallel to the
baseboard, leaving a gap of just a few inches between the support and the wall.
The name of the game in Viparita Karani is to end up with the legs resting comfortably against the wall,
the pelvis and lower back fully supported by the blankets or bolster, and the upper body nestling quietly
into the floor. Getting there, however, is not necessarily a graceful affair. Some advanced yogis do a
forward roll into the pose, but I wouldn't recommend this strategy to beginners, especially if you
treasure your tailbone (or your wall).
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Instead, you might want to try a slightly less acrobatic approach. Sit on the support with the left side of
your body next to the wall and your feet on the floor. Using your hands for support, shift your weight
onto the outer right hip, then lower your right shoulder to the ground so that you can pivot your pelvis
and sweep your legs up the wall. Settle your back onto the floor, aligning your spine so that an
imaginary line drawn from your nose to your navel would be perpendicular to the baseboard. There
should be ample room for your shoulder blades to rest comfortably on the ground, and just enough
space between your hips and the wall to allow your tailbone to dip gently toward the floor.
Get a Leg Up
As always in yoga, it's worth spending a few moments attending to the details of the pose before diving
into its depths. You'll be rewarded for your care and precision with a more profound and restful state
once you've settled in. Let's start with the legs. Ideally in Viparita Karani, the legs should be straight, the
anklebones should touch each other, and the backs of the thighs should rest against the wall, offering a
gentle support that increases the restorative benefits of the pose. If the backs of your thighs are not
touching the wall and you feel like they could without strain, bend your legs and shimmy your hips a few
inches closer to the wall, settling more of your lower back onto the support.
If moving close to the wall causes your hamstrings to protest, however, that's OK; come out of the pose,
slide the support a few inches away from the baseboard, and try again. Experiment with the distance
between the support and the wall until you find a position that gently stretches the backs of your legs
but doesn't cause any pain. It's difficult to find inner peace, after all, if your thighs are shrieking in
protest.
Next, consider your hips. Your pelvis should rest comfortably on the support, with your two sitting bones
squared with the wall and equidistant from it. The blankets should support you from the top of your
tailbone all the way to your kidneys (at the midback), allowing the belly to settle evenly into the back
body. To lend a sense of spaciousness to your midsection, release the base of the tailbone gently
downward into the little gully between the support and the wall. At the same time, extend the sitting
bones away from the belly, as if they were being magnetically drawn toward the wall.
Check to see that your upper body is balanced and spacious too. Pick up your left shoulder, slide the
shoulder blade down toward the waist, and then release the shoulder back onto the ground. Notice how
much space you've created between the shoulder and the ear. Repeat this action on the second side.
Rest your hands in a comfortable position, either out to the sides, on top of your floating ribs, or
perhaps on the floor beyond your head, arms soft and hands unclenched.
The Inside Line
Once you've nestled comfortably into Viparita Karani, your only remaining task is to gently close your
eyes, exhale completely, and surrender to the softness of the pose. Scan your body limb by limb,
inviting any residual knots of tension to dissolve completely. Let your brain grow easy and tranquil,
relinquishing its grip on any lingering worries or fears. See if you can enjoy the chance to spend time
grasping for absolutely nothing.
Then drop inward layer by layer to observe the subtle sensations within. First, shift your focus to the
breath and observe how much freedom this pose offers the diaphragm (at the base of the lungs),
inviting the midbody to participate wholeheartedly in each of your inhalations and exhalations. Let your
belly peacefully ride the waves of the breath.
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Invite the breath to deepen, and let every exhalation feel soul-satisfying and complete. As your body
softens, you may even discover a delightful pause developing at the very end of each exhalation, a
moment or two of total stillness and spaciousness. Feel the tranquility and deep rest of this settled
silence.
Now draw your awareness even beneath the breath, toward the shifting sensations of life pulsing
through you. Trace the flow of energy that travels from your heels through the waterfalls of your legs,
into the warm lake of the belly, over the gentle waves of the rib cage, through the grotto of the heart,
and all the way out through the channels of the neck and head before dissolving into the ocean of life
beyond you. Embrace the feeling of being drained and emptied, and notice how calming this gentle
inversion can be for both the heart and the head.
Pause, breathe, and when you're ready, drop inward again. Notice that beneath the body's surface
beneath the rise and fall of the breath, even beneath the flow of inner energythere lies a tranquil sea
of quiet and ease.
Observe how this stillness supports you, how even when you let everything you know about yourself
dissolve, you are still buoyed by the world. With each quiet exhalation, see if you can drift a little closer
to the stillness that lies at the very heart of the universe. Let yourself float in this soothing silence for as
long as you desire.
When your body signals that it is ready to move back into the world of action, slowly slide your legs
down the wall, bending your knees close to your chest. Rest here for a few moments before pressing
your feet into the wall and sliding your hips past the blankets and onto the floor. Don't hurryyou've just
emerged from the depths and may need a few moments to reacclimate to the world around you.
When you do sit up, observe how you feel in your body, your breath, your mind, and your heart. Ask
yourself whether you feel a little softer and more centered than you did before you took the pose.
Perhaps you also feel smoother, quieter, and more at ease. Your journey through Viparita Karani may
have even left you feeling a bit more like the calm, balanced, and tenderhearted creature you were
always meant to be.

Head-to-Knee Forward Bend


Janu Sirsasana
(JAH-new
janu
sirsa = head

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shear-SHAHS-anna)
knee

Step by Step
Sit on the floor with your buttocks lifted on a folded blanket and your legs straight in front of you.
Inhale, bend your right knee, and draw the heel back toward your perineum. Rest your right foot sole
lightly
against
your inner left thigh, and lay the outer right leg on the floor, with the shin at a
right angle to the left leg (if your right knee doesn't rest comfortably on
the floor, support it with a folded blanket).
Press your right hand against the inner right groin,
the pelvis, and your left hand on the floor beside the hip. Exhale and
to the left, lifting the torso as you push down on and ground the
up your navel with the middle of the left thigh. You can just
strap to help you lengthen the spine evenly, grounding

where the thigh joins


turn the torso slightly
inner right thigh. Line
stay here, using a
through the sitting bones.

Or, when you are ready, you can drop the strap and reach out with your right hand to take the inner
left foot, thumb on the sole. Inhale and lift the front torso, pressing the top of the left thigh into the floor
and extending actively through the left heel. Use the pressure of the left hand on the floor to increase
the twist to the left. Then reach your left hand to the outside of the foot. With the arms fully extended,
lengthen the front torso from the pubis to the top of the sternum.
Exhale and extend forward from the groins, not the hips. Be sure not to pull yourself forcefully into
the forward bend, hunching the back and shortening the front torso. As you descend, bend your elbows
out to the sides and lift them away from the floor.
Lengthen forward into a comfortable stretch. The lower belly should touch the thighs first, the head
last. Stay in the pose anywhere from 1 to 3 minutes. Come up with an inhalation and repeat the
instructions with the legs reversed for the same length of time.
Channel Cleaning Breath
Nadi Shodhana Pranayama

(nah-dee
nadi = channel
shodhana
Step
Sit
raised

by

show-DAH-nah)
= cleaning, purifying
Step
in a comfortable asana and make Mrigi Mudra. Beginning
pranayama students may have some difficulty holding their
arm in position for the length of the practice. You can put a
bolster across your legs and use it to support your elbow.

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Gently close your right nostril with your thumb. Inhale through your left nostril, then close it with your
ring-little fingers. Open and exhale slowly through the right nostril.
Keep the right nostril open, inhale, then close it, and open and exhale slowly through the left. This is
one cycle. Repeat 3 to 5 times, then release the hand mudra and go back to normal breathing. (NOTE:
some yoga schools begin this sequence by first closing the left nostril and inhaling through the right;
this order is prescribed in the Hatha Yoga Pradipika, 2.7-10).
Traditionally Nadi Shodhana includes breath retention, fixed ratio breathing, and the repetition of
certain "seed" mantras (cf. Gheranda Samhita 5.38-54). For beginning pranayama students, it's best to
focus only on the inhales and exhales.

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