I have diabetes; my hair is falling, and I can’t sleep at night. Please suggest exercises to improve my condition. — Shilpa Bhorade, 54 years
■ Practising yoga helps us balance prana energy in our body. Once our body’s energy is balanced, our mind and body become disease-free. Daily practice of asana, pranayama and dhyana are instrumental in balancing pranic energy. Yoga has many asanas. The following yogic practices can help stimulate the pancreas, leading to insulin-production in the body, which can help control diabetes. Collateral benefits include freedom from insomnia and hair fall. These practices should be done early in the morning on an empty stomach. But before you begin, consult an expert for your regimen.
Yoga protocol for diabetes includes: Mirco exercises for legs, arms and eyes, Kapalbhati Kriya, Agnisaar Kriya, Katichakrasan, Setubandhasana, Pawanmuktasana, Bhujangasana, Mandukasana, Ushtrasana, Ardhamatsyendrasana, Anulom-Vilom Pranayama, Bhramri Pranayama and chanting of Aum.
All the above-mentioned asanas and pranayamas are beneficial, but Kapalbhati in particular helps in addressing insomnia and hair fall. Here I will explain Kapalbhati in detail.
Kapalbhati: Sit cross-legged, close your eyes and position your hands in Jnana Mudra. Bring your attention to your breath. Become aware of your breathing, inhaling and exhaling; its speed. Pull in the lower abdomen and exhale forcefully through the nose. Repeat the process until you begin to feel tired. Then exhale completely; breathe normally and relax. After practising Kapalbhati, the mind becomes peaceful and the body, stable. Sit for a few minutes and enjoy the state of calm that ensues. This is one round of Kapalbhati; you can practise as many times as you feel comfortable doing. Don’t stretch yourself; practise three to four rounds.
Caution: Those with high blood pressure and heart problems should practise it only under an expert’s guidance. Those with hernia or stomach ulcer or those who have had a stomach operation recently should avoid Kapalbhati. Women should avoid it during pregnancy and while they are menstruating.
Benefits: Practise with bhava, intention, that the breath you are exhaling is taking away all the negativities with it. As the stomach is pulled in repeatedly, organs associated with digestive system, such as stomach, liver, intestines, pancreas and kidneys become healthier. Kapalbhati helps in dealing with obesity, diabetes, constipation, gas, indigestion and lack of appetite. It’s our defence against hair fall; it addresses the problems of insomnia, heart, thyroid and lungs, and strengthens the brain. By practising Kapalbhati regularly, oxygen levels in the blood increase, detoxifying it. Regular practise of Kapalbhati helps in balancing hormones and protects the body from lump formation. It assists in maintaining ideal body weight and keeps you looking and feeling young. ■
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