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Interview: Yoga For Type 2 Diabetes
Why do you think yoga would help with type 2 diabetes?
Yoga is a “mind/body” experience. Yoga teaches not only physical postures, but proper breathing, and training the mind to use as a tool (as in meditation). We know that every thought, or feeling produces a chemical reaction in the body and brain, and every movement of the body produces a corresponding chemical reaction in the brain. So both our thoughts via our mind and our bodies affect brain chemistry, which in turn affects our body chemistry, like insulin production, and cortisol production.
What exercises are done in yoga?
The exercise component, or physical postures of yoga should not be separated from the breathing and mind training or meditation of yoga. This is what makes yoga different than an exercise class. In a yoga class designed for individuals who are coping with type 2 diabetes the physical postures should address issues such as improving circulation in the extremities, improving posture to help with proper breathing, providing stimulation to the glandular areas of the body, and helping to stabilize joints that may be painful due to the individual being over weight.
What do people learn in doing yoga?
This is the key question! Yoga teaches us to use our minds to find the underlying cause of our own suffering, whether that is diabetes, a sore back, or depression. Yoga is not about having the yoga teacher or therapist heal you, but about giving the individual the tools to use in healing themselves. Yoga teaches us to look at our own habits and patterns without the self judgment or condemnation, but with an open clarity. Then we can choose more wisely. Should I have a bowl of ice cream? This time I will stop and think instead of just eating without thinking first, and condemning myself afterwards. The cultivation of this awareness takes time. That’s where the work comes in.
Does yoga help with stress levels?
Yoga helps to bring our body chemistry into balance, and the stress response is part of that chemistry. Our response to stress is a chemical cycle. On one extreme is the “Fight or flight” response which is our sympathetic nervous system, and on the other side is the “rest and digest” response which is our parasympathetic nervous system. These two systems can be thought of like an old fashion balancing scale. When you lower one side the other one moves up. In yoga we “lower” the sympathetic, or fight and flight side of the scale to allow our mind and body to rest and digest more efficiently, bringing the two sides into balance. With practice, we begin to respond to stressors in our lives without overloading the sympathetic nervous system. In particular, using our breath appropriately sends a message to our brain to calm the sympathetic side and allow the parasympathetic side to come back into balance. We may not be able to control our external circumstances, like aging parents, or loss of a job, but we can learn to control our response to the situation.
How does this help with those who have type 2 diabetes?
One way is when our mind/body is reacting to a stressful situation by activating the sympathetic nervous system, it may trigger a higher blood sugar level to allow the muscles to fuel up to respond to the stress. This is not necessary if the stress is completing a report for your boss, or finding out a loved one is ill. So that higher blood sugar level in the blood stream causes the problems associated with type 2 diabetes: such as, poor circulation, visual problems, kidney and liver problems, and heart problems.
Should someone who has type 2 diabetes also embark upon more vigorous exercises besides just yoga?
Yes. Exercise helps to “use up” the extra sugar in the blood stream associated with diabetes.
What types of yoga do you offer?
The type or lineage of yoga that I teach is called Viniyoga. In Viniyoga we adapt the yoga tools to the individual, instead of making the individual fit the yoga. Viniyoga means appropriate application for the individual. The Center for Living offers general yoga classes on Tuesdays, Wednesdays, and Thursdays, and an adapted yoga therapy class on Tuesdays for those individuals who are fragile and need the support of the chair. I teach the Viniyoga classes on Tuesdays, I also offer Viniyoga therapy classes at Simmons Cancer Institute, Wednesday mornings and Thursday evenings. These classes are for those who are coping with cancer and their caregivers, and are free of charge.
Where to go for more information?
My website, www.cnrgy.org, has several links on it. Other websites are: Center For Living website, www.st-johns.org; the Viniyoga website, www.viniyoga.com; the International Association of Yoga Therapists website; www.IAYT.org; the author of “Yoga as Medicine”, Dr. Timothy McCall has an excellent website, www.DrMcCall.com; also websites for Yoga Journal Magazine, www.yogajournal.com, and Yoga International, www.himalayaninstitute.org.
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November 4, 2011
My trip to India is 3 weeks away. Watch this space to experience the trip vicariously!
November 8, 2011
Note to others traveling to India: you must have a visa as well as a passport. This entails FedEx ing your passport to the Indian Consulate in Chicago (for those of us in Illinois). When mine was returned to me via FedEx, it was left on my driveway!! Not sure how long it was there, and luckily I found it before anyone or anything else did! Another note: I did opt to buy travel insurance.
November 22, 2011
I am going to Chennai India. It is on the south eastern side, only 13• from the equator. I will be studying yoga philosophy at the school started by my teacher Gary Kraftsow’s teacher, TKV Desicachar, and his father Sri Krishnamacharya. I will be there for a month.
November 26, 2011
I made it to London. Uneventful flight; user friendly airport. However, the only restaurant in my terminal is Starbucks!
November 26, 2011
I have landed in Chennai, India. The travel time from my home until I got to my hotel was 28 hours, and that was with all things going well.
November 27, 2011
My new wardrobe for the month is silks and cotton, locally made, very inexpensive.
November 28, 2011
I had my first day of class at the “KYM” The teachers are all very educated in both the tradition and in the world. We started with a brief overview of the “Yoga Sutra”, then we had a different teacher for asana and pranayama, then a break and after that more lecture. We ended the day with a meditation class taught by yet another teacher.
There are only 11 of us in the class, so we are getting to know each other easily. They are from Australia, London, Spain, Canada, and several from the US, California, Colorado, and even a woman who lives in Chicago, but is from Brazil.
Jet lag is catching up with me tonight, my tolerance for the noise, piles of garbage, and poor internet is wearing thin. To bed early for me.
I leave you with a quote from my teacher: “Our present action is based in the past”.
November 29, 2011
This is what I see each day as I walk to class.
I find this photo particularly interesting because of the dichotomy.
above: Delivery Bus
above: This is also the India I see every day.
above: Next door to the school.
above: Side street about a block from the school.
“The average gives the world its substance. The exceptional, its value.” by Oscar Wilde
December 5, 2011
Though I want to represent the whole picture of India fairly and sensitively, I want you to know what I have witnessed. The poverty here is excruciating, as is the pollution. There are cows, dogs, cats, goats, and chickens everywhere, and therefore there is poop everywhere!! Even on the beach! YUCK! Many of the animals are very sick; it is horrible to see dogs with tumors or open wounds. I had to dodge one with rabies a few days ago.
The conditions for the humans are only slightly better. Where I was last weekend is a slightly more touristy place, so there is a lot more begging. Mothers with babies on their hips and a toddler clinging to their skirt, hold their hands out. Children that are seemingly alone, dirty, dusty, and barely dressed follow behind.
People selling trinkets will literally put their hands in the door of the taxi trying to sell you things. Our driver had to push them out.
People live in thatched shacks in the rural areas and that’s the good life. In the city there are slum apartments, and corrugated iron structures, with garbage piled around. The smells can be overwhelming, along with the sights!! Oh and did I mention in the city I see men peeing out in the open, they just select an empty lot, or even just on the sidewalk!
above: Hotel Sea Breeze at Mamalapurim
above: Carving details of temple, Mamalapurim
above: View from ancient water tower, Mamalapurim
above: Shore Temple, Mamalapurim
above: Temple to the Sun God, Surya; one of the 5 Rathas; all carved from a single piece of stone; 700ad
above: Temple found after the Tsunami in 2004, Mamalapurim
above: Tiger Temple, Mamalpurim; built before 500 ad
above: Beach and town of Mamalapurim
above: Fishing boats, Mamalapurim
Now that I am half way through my second week of the training and being in India, I am beginning to see yet another level, both in the philosophy of the Yoga Sutra-s and life in India.
The Yoga Sutra-s really have so many levels, and they are designed that way so that when a student reads them for the first time, that student gains some knowledge on a superficial level that is helpful. The next time the sutra is read another meaning unfolds. This learning process continues each time the Sutra-s are read, and that learning is enhanced when the Sutra-s are studied with a teacher. Truly, our minds are the source of our suffering, and the solution, at the same time. This is not pop psychology that says make yourself happy, or just pull yourself up by the “boot straps”, but the awareness that our mind is our greatest tool. The more we refine it, the more clear our thoughts, the clearer our perception is into our problems. This is not to say if we are sick we should “think” ourselves well. This is to say, “Am I creating this sickness somehow? Am I eating too much and raising my blood sugar? Why? What would be the best steps to take right now? Whom should I consult to help me with this problem?”
So my dear friends, ”Atha yoga-anusanam”. Translation: Now is the time for yoga. When? Now.
above: garden behind the Mandiram; this is where we had our discussion class 12-7-2011
above: pool in the garden behind the Mandiram
above: Pool in front of the Mandiram
above: one block from the Mandiram, India has a huge problem with garbage and sanitation
above: Shiva Temple at Mylapore; built around 1000AD; repainted about every 10 years
above: Water tank in front of Shiva Temple at Mylapore; man made; built about 1000 years ago; lined with hand-cut stones
above: Close up of water tank; Yikes, these are at least two feet long
above: New temple at Mylapore; inside are pictures of many Swamis
above: Carving details on temple at Mylapore
above: Chalk drawings; found on sidewalks outside of temples and sometimes homes
above: National Park sign
above: the drive up to the zoo
above: the street sweeper on the drive up to the zoo
above: zoo building
above: water fountain at the zoo
I found a National park inside the city of Chennai, but when I got there I found only a small part of it was open to the public, and that was a children’s zoo, housing native animals. I decided to visit it anyway. It was a nice place to walk away from the incredible traffic and noise of the city.
In the zoo people were very friendly, and the children, as usual, all like to practice their English by talking to me. In fact one of the biggest attractions at the zoo was not in a cage, it was me! I guess not many foreigners visit the zoo in Chennai.
Being at the zoo reminded me of the 8 limbs of yoga mentioned in the Yoga Sutra, in particular the concept of “ahimsa.” Ahimsa is usually translated as non-violence, but it also encompasses consideration for others, and respect for all other beings, plants, animals, air, water…you get the idea. Another aspect of ahimsa is the way we treat ourselves. Have you ever thought that you might actually be causing yourself harm? Have you ever pushed yourself too hard in an asana and injured a muscle, or hurt your back? How about over eating, or eating food that is not good for you? That, too, is harming yourself, and by harming yourself, you are the cause of future suffering. We could go even subtler and look at the thoughts in our minds: negative self-talk, striving for a goal that is not attainable right now, thinking negative thoughts about another person. The Yoga Sutras says that all of these things should be avoided, because they have the potential to cause us harm and therefore suffering.
How do we practice ahimsa? It is one thing to say, “Okay, I will not push myself so hard in yoga class”, or “I will not over eat or think negative thoughts”, but we all know good intentions are hard to keep. The first step is awareness. Just notice the thoughts in your head, focus on your body more deeply in asana, and most importantly, watch your breath. The breath will give us clues to our deepest thoughts and emotions, as well as clues that we are stretching too deeply in that forward bend. AND, most importantly, forgive yourself if you fail, use that failure to learn, and try again.
Jan. 1, 2012.
How appropriate to make my final blog entry on New Years Day!
I have been back in the USA for 6 days now. The jet lag has mostly abated, although I still wake up around 2am feeling like I should get up for the day.
Many of my clients and friends are calling and emailing and waiting for me to give them the highlights of my studies of the Yoga Sutras (hence forth, YS. ) I feel unable to answer their questions as fully as I would like. The fact is the philosophy and science of yoga that is contained in the YS is, to quote a teacher of mine, “dense enough to last several life times.” I will, as time and my studies go on be able to distill, and instill this information more and more into my life and my teachings. So for now dear ones, be patient with me. Know that bits and pieces of knowledge will come your way as you also prepare to hear and understand it. Its kind of like a yoga pose, first you can only go so far, then with practice, a little more, and a little more. Along with this practice you have to avoid/resist the urge to want to go farther, faster, you have to keep practicing. This concept is described in Chapter 1, verse 12. “Abhyasa vairagyabhyam tannirodhad”, translation, “Control over the mind’s fluctuations comes from persevering practice and non attachment.” Do the practice, let go of the outcome, just know you are doing the right thing for the right reasons.
HAPPY NEW YEAR!
