Increase your vitality in winter

So I’ve been here in the US now for nearly three months and boy is it freeezingggg. I love romping around in the snow but I’m not loving how the colder weather affects my BG levels.

I’ve been trying to get my basal dose just right but it’s tricky. Some days I’m super insulin resistant and then yesterday I spent the whole day eating to just stay at 5 mmol (90 mg/dl).

The ups and downs of blood glucose management are not just taxing on mental/ emotional wellbeing. It directly affects the nervous system. In winter we contract more, do less and retreat into dry and hot environments. All of these things decrease our natural vitality and increase the elements of air and space in our system often causing restlessness, uncertainty, depression, and lethargy and even a physical sense of weakness.

That’s why winter is one of the best times to work on increasing the energy in your system. The best thing to feed your energy is something called Prana. Prana is defined as life force. You absorb prana through breathing, food, and your skin.

Usually, in a yoga practice, you’ll increase the prana through the physiological process of inhalation but you can also increase your ability to absorb prana by bringing awareness to the ribcage and the muscles in between the ribs, the intercostal muscles.  When you stretch these areas you’re working with the sympathetic/ fight or flight part of your nervous system.

Generally, we spend way too much time in this part because it’s constantly triggered when we are stressed. Many of the yoga practices focus on supporting us to spend more time in the relaxed part of our nervous system. ( I.e restorative yoga, yin yoga, passive postures, slow focused breathing) When it comes to the colder months, I like to make an exception and physically activate the energetic part to generate heat and increase my ability to absorb prana.

I jumped into the FB group this morning to share a short live practice that anyone can do to stretch the side muscles and increase energy and vitality. Why not join me and leave a comment to let me know how it made you feel.

 

Yoga for Diabetes is not one size fits all

When I first started yoga in my teens I knew very little about the postures and practices. I would throw myself into the practice and hope for the best. Some days the practice made me feel great and other days it seemed to make me feel worse. It took almost ten years for me to learn that the type of yoga I was practicing wasn’t actually right for my type. Luckily providence steered me towards a teacher who knew exactly what I needed. He introduced me to the sister science of yoga, Ayurveda and encouraged me to slow down, cool down and practice poses that were nourishing to my system. Since my diagnosis, I’ve realised that there is a practice that’s perfect for my constitution and the type of diabetes I have. I’ve also learned that what might support me in lowering blood sugar might have the opposite reaction in someone else.

After a big spike in blood sugar levels this morning I did this VLOG  to share a bit more about why yoga for diabetes is not one size fits all.

If you’d like to find out more about Ayurveda and your constitution you can get the first chapter of my book for free here

with great respect…Rachel

Stretching is good for you

A while back I was asked to write an article about the value of yoga for people living with diabetes for Diabetes Health Magazine.  It was actually a challenging exercise because the editor asked me to cite research from various studies on yoga and its health benefits. Getting overly technical is not my forte but I gave it my best shot.

At one point while diving down the rabbit hole I discovered that restorative yoga does not switch on the relaxed part of our nervous system as I had previously been led to believe.

This floored me!

Apparently, there is no concrete evidence to suggest that lying around on cushy bolsters while your yoga teacher massages your temples with do-terra oils is of any use. Instead, the study suggested that the only thing that relaxes the nervous system is concentrated stretching of targeted muscle groups.

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To be honest, I am not interested in evidence based yoga. I am not even interested in evidence based science.  What gets me is that nobody really knows how the body works. We keep exploring the human body hoping to find answers and no matter how much we discover we are still a mystery.

Why are we here? Who are we? What is our purpose and our role in this vast creation? Do you know?

I can remember playing a game once where one person had to make a statement like, why is the sky blue? And the other person had to come up with a reason like because I can see it! Then the person would ask… and why can you see it? And the questions would go into infinite regress driving both players nuts!

Living with Diabetes is like that for me. Just when I think I’ve tapped into a reason why…I realize I haven’t got a clue

My yoga practice is a daily life saver, my solace and the place I go to be with myself. No matter what goes on with my levels or my emotions it levels the playing field. I finish my practice and I can face whatever comes.

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This week I’ve especially been focusing on stretching my inner thighs and hamstrings just to see if it really does help to relax the nervous system. We spend a lot of time sitting in chairs squashing the back of our legs and decreasing the venous blood return to the heart. It also limits circulation and can cause edema (swelling in the legs). Keeping the legs in one position may also hamper our ability to uptake insulin.

Stretching and opening the legs and inverting the body (taking the head lower than the heart) helps to relax the nervous system, increase circulation and lower blood pressure.

Fan posture is the perfect pose to facilitate all these things so I’ve put together an 8-minute sequence for you to practice. We head straight into the posture so if you’d like a warm up first I suggest you to do a few Sun Salutations or try my practice to beat insulin resistance .

I’ve made sure to add variations for beginners and advanced alike and remember continuous practice gets results. Give it a try and make sure to comment below. 🙂

With great respect…Rachel

Would you like me to design a practice specifically for you? Why not work with me this month. I’d love to be of service.

Beat Insulin Resistance with Yoga

I’m sitting here on the hottest day ever in the wilds of South Africa. I mean 38 degrees and climbing. They say when it gets hot like this here it’s a Berg wind blowing in from the desert. I’m trying to get excited about it, but it’s hard. The heat really affects my BG levels. They go high and then they go low…What to do!

Because I was diagnosed with type 1 well into my adult life I do battle with Insulin Resistance. It’s there on hot days, when I get sunburned, exercise too vigorously, don’t get enough sleep or inject too many times in the same place.

Instead of getting frustrated or feeling helpless I use my morning yoga practice to get my legs working so the uptake of insulin is more efficient. I find the routine below really helps.

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Being someone who regularly does yoga there are definitely some postures in this routine that are a little challenging for beginners so I suggest you watch the routine first and then decide which aspects you can do and leave out what’s challenging. I’ve included postures at the wall, seated and on the back for anyone who isn’t ready for the standing section.

I recommend you do this sequence every morning before breakfast for at least 7 days. If you can do it for longer that would be awesome!

Let me know how you go and have a wonderful start to 2017

with great respect…Rachel

If you’d like a personalized yoga routine to kick start your year and get motivated to incorporate yoga into your daily diabetes management plan why not Work with Me I have just 5 spots available for this month.