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 me and my breathing 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 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 your clothes are fighting you. If you go to a 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 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 glucometer, 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? Let us know what you think. You know the e-mail address. Thanks and enjoy.
BSP
