When I started this blog 16 month’s ago my aim was to share tips and tricks on how yoga can help you manage your diabetes. I was going to upload practices each week and create a body of work that would eventually lead to an online resource. Well … in my excitement I kind of got off track. I came across so many inspiring people who live with diabetes and do yoga that I wanted to share their insights too and then I wrote a book, which by the way is on the cusp of being ready.
But besides the diabetes related stuff I do I actually have a day job. I travel nationally and internationally teaching yoga workshops, retreats and teacher trainings with my partner and fellow yoga teacher, John Weddepohl.
Last month our work took us to Japan. It was my 10th visit and Johns 1st and besides teaching a ton of yoga we visited temples, Mt. Fuji, saw plum blossoms and went bowling! It was cold but refreshing and my blood sugar levels staying in range for the entire trip. You can imagine how exciting that was.
After spending 30 days writing, talking and sharing all about my life as a type 1 LADA diabetic in order to raise funds to publish the book, I had almost forgotten that most of the time my focus is on sharing yoga with people who don’t have diabetes. My trip to Japan was a great reminder. No matter what’s going on, yoga works. It worked for me before my diagnosis and it definitely works for me now. My emphasis on why might be different, but the results are the same.
As part of my day job I also teach private sessions and am currently working with someone who wants to increase their breath capacity. It’s been amazing to see instant results when I share how to feel and find the breath. Like how certain poses open up the chest to increase the lungs ability to take in more air, or how some postures release the muscles that can tighten up and restrict our breathing.
In my book on Yoga for Diabetes I devote a whole chapter to breath and breathing. But for todays blog I just wanted to share 3 simple postures that can improve your breath capacity and calm and restore your nervous system.
With great respect…Rachel
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1. Lie on your back with your knees bent and feet placed firmly on the floor inner hip width distance apart. Raise your arms up over your head, backs of the palms touching the floor. Keep the arms wide so there is no tension in your shoulders. Notice how easy it is to breathe into your chest in this position. Hold and breathe for 10 breaths. Then lower your arms and breathe normally and notice if your breath feels lighter.
2. Keeping your knees bent and your feet flat and have your arms relaxed alongside your torso, palms facing down. Raise your pelvis towards the sky. Make sure there is no pressure on the back of your neck. If there is, place a blanket under your shoulders. Begin to breathe into your belly. Watch it rise and fall. In this position your diaphragm (the muscle that sits underneath your rib cage and releases and contracts in order for your lungs to take in air) naturally releases. Hold here and take 10 deep belly breaths. Slowly lower your pelvis back down to the ground and relax.
3. Come on to your hands and knees. Step your left foot in between your hands lining up the heel of your front foot with the base of your thumbs. keep your belly connected to your front thigh and breathe. Deepen the bend in the front knee making sure your front knee and ankle stay in a straight line. ( If you bend your knee too far and extend over your front ankle you could strain the knee joint!) Feel the stretch on the opposite front thigh and groin. This stretches the psoas which is the only muscle in the body which connects the upper half of the body to the lower half. When the psoas is tight it also restricts your breathing. Hold here for 5 breaths and repeat on the other side.
will your book also address seniors who have not done yoga before but need something to strength and balance themselves without doing things first up that will damage
The book is pretty general with three sequences to choose from based on your constitution and a thorough questionnaire. For something more specific for seniors I would highly recommend private tuition or seeking out classes specific to seniors. There is an excellent book outin the US called Yoga and Diabetes which has some great sequences too.