You Are That

The other day I was scrolling through Facebook and I was captivated by a song. Within minutes my toes were tapping, my body was swaying and I was humming along. Listening was pure bliss and total happiness. At that moment I forgot myself, my life with diabetes or anything else for that matter.

The benefits of yoga are many, however, the benefits are not just the product of targeted exercise or the marrying of mind, breath, and body.

They are the direct result of choosing to immerse yourself in a focussed activity that momentarily suspends the idea you have of yourself. That idea is a conglomeration of a lifetime of experiences, conditioning, and beliefs. In psychological terms, it is referred to as your identity.  When our identity is suspended and we are no longer identified we feel blissful, Ananda, because we are the bliss.

Bliss is not a state-it’s the nature of awareness and who you are.

26171951_10159739824140142_4280766692128163230_o

So what is your bliss? Is it music, dancing, cooking, laughing, being outdoors, playing with friends? Whatever is blissful is only blissful because of you.

Let that sink in for a moment.

It’s easy with this condition to focus on what isn’t bliss.

Like daily finger pricks, site fails, too many lows and highs, carb guesses, medical costs the never-ending 24/7 vigilance of a condition we didn’t ask for and can’t get away from that leads to burnout, depression, and anxiety

IMG_5515

But that kind of focus, the one where we naturally go isn’t doing anyone any favors

I’ll say it again.

Whatever you see as blissful is only blissful because of YOU. Without you, there is no bliss.

The next time you do something you love, and you find yourself forgetting everything and you are swept up in the magic of just being.

Stop and remember yourself.  YOU ARE THAT.

with great respect…

rachel

Want to bliss out? Check out my yoga playlist on Spotify curated especially for you. Click the image below or head here

Bold Freedom Through Time Mastery

Today I’d like to introduce you to Lesley O’Brien. Like me Lesley is passionate about Ayurveda. She has just written a book which is about integrating Ayurveda into your daily life. Check out her guest post on the blog and her special offer at the end of the post. Take it away Lesley… 

Composition with different spices and herbs

When we first discover Ayurveda it’s a thrilling experience of revelation. We get to know how our body works in a whole new light.  Understanding what’s going on in our physiology according to Ayurveda’s knowledge of circadian rhythms brings relief because it makes sense.  We realize we can impact our health, reverse engineer and return to some semblance of I feel better in myself.

Yet after a while, Ayurveda can become confusing – when you hit the limitations of the popular Dosha categorizing system. Dosha opens the door to Ayurveda but if you remain at that level trying to fit everything impacting on you into the categories of Vata, Pitta, and Kapha you’ll get stuck going in circles.

Often a Doshic body type questionnaire will reveal your Vikruti and what needs balancing rather than your constitution as such, called Prakruti. Constitution or body type shouldn’t be measured by things that change like moods or how many times you pass a stool a day. Your body type is stable and best measured by factors about your physicality that don’t change. The more you attune your body type to natural rhythms and how and when it was designed to function, to digest, to sleep to move, then the further you are from disease formation.

Vata-Pitta-and-Kapha-Three-Ayurvedic-Doshas-That-Constitutes-Your-Body-800x423

Ayurveda considers poor digestion as the primary cause of conditions like diabetes and calls the pre-diabetic metabolic phase Prameha. Weak digestion leads to toxic residue called Ama and it can accumulate in the pancreas impairing the production of insulin.

The aim of Ayurveda is to align body and mind in the environment. You’ll know this has happened for you when you have one of those ‘good days’! You’ll feel lighter, clearer and have more energy when you’ve supported the 20% impact you can have on the health of your constitution, and adjusted with your surroundings simultaneously. You do it through every substance you choose to take in through your five senses: through what you eat, drink, listen to and watch. It’s called epigenetics and you have enough control over the effects to either trigger dis-ease or recover from it to varying degrees depending on circumstances.

While in clinic practice I realised that there was something missing about how to help patients with the positive health potential of adopting Ayurveda’s lifestyle habits called Dinacharya. My patients wanted to be pain free and sustain a level of health they could self-manage at home every day. I wanted this for them too and I knew I needed more routine to lean into in my own life for sustained energy, yet we don’t DO things that are imposed on us consistently enough to get results. And we hit the shadow issues like the rebel or the control freak when we take on more than is reasonably doable given our circumstances. After studying behavioural science and researching efficiency for business, I developed the Bold Freedom method, aligning health science with the techniques needed to show up and take self-care every day.

There need to be elements of time management, relationship alignment and a conducive environment in any nutrition or movement method for real success in wellbeing. It’s the way to get deep, lasting results we can repeat and don’t have to rely on a weekly dose from a health pro to keep going. When all aspects of our being are supported through a complete method like Bold Freedom, integrity is graced.  Our home and work space, our calendars our diet all become conducive to a healthier lifestyle.

One of the secrets to finding more free time in your day is to create space – physical space and head space!

boldfreedom 1

Start with when you eat dinner. Eating dinner before the sun goes down fits in with how your body was designed to function best. You’re a primate and your bile is best at lunchtime for a main meal then. Having dinner before dark leads gracefully into earlier to bed and allows for waking without stiffness or a groggy head. When you eat dinner earlier, you naturally detox overnight while you sleep. You wake ready to eliminate the toxic residue (Ama) and start the day spacious and ready.

You may not need MORE food or sleep as much as you need to change when you eat and rest! The aim is to wisely use the time and energy you already have first. When you see your average week on paper, it’s glaringly obvious where you’ve misaligned with when you eat, and that maybe you’re overscheduled and stressed about things. This exercise can lead you to better decisions which create more abundance in so many areas of your life.

You have so much more control over finding more time and getting more energy than you might realise. It can take months to automate your daily routine and a year to get the household aligned! Remember you’re continually growing and refining. It gets better day after day after day.

bold freedom 2

In essence, the Bold Freedom method guides you to write out how you use your time now. It encourages you to state your big lofty vision for the year – something that connects you with your body type and so what you’re created for. Then doable action steps get scheduled.

Looking at how you currently use your time is fascinating and sometimes embarrassing! Bold Freedom will help you create a space that’s conducive to how you want to live.

For example, if you want to exercise there needs to be a solid decision about whether you’ll exercise in the living room or garden or gym and what time of day you’ll show up.

When we don’t plan the action the words and ideas go around in heads as stressful pressure and we don’t think we can trust ourselves because we haven’t done what we said we’d do!

It’s vital we shed all that brings a sense of stress if we want to be healthy. It’s only when we’re easeful can we shed the Ama that keeps us clogged and unwell.

We can’t truly heal one area of life without affecting other areas of our life, because they’re interrelated, just like all the aspects of our physiology. If you truly get healthy circulation then your skin glow will improve.  Yet I’ve seen people get amazing developments at work but who are tired and can’t perform at the next level and be present for that growth. There’s a disconnect!

It’s vital to an easeful successful life that body and mind in the environment be strengthened and cleared simultaneously. Dinacharya is the best way to do that –it’s time well used in developing a foundational wellness to thrive from. When we wake early, hydrate, move, breathe, poop and scrape our tongues we rid the Ama from yesterday, we build our immunity and a whole new day of Bold Freedom begins.

“Who do you know who’s ‘too busy’? Give them the gift of healthy slower days. Order them a copy of BOLD Freedom when you order yours. FREE shipping.” 

lesley Obrien

Lesley O’Brien – Ayurvedic Medicine Practitioner: Herbal medicine, Nutrition, Massage therapy.
Lover of stand up paddle-boarding, bike riding, re-bounding, Yoga & wholefood cooking. Past volunteer firefighter.

I’ve helped people from as young 2 years of age to 93 years with a broad range of health conditions, such as chronic fatigue, acne, arthritis, and Parkinson’s disease. I’m constantly impressed by the human body’s ability to heal, to find a place where it’s pain-free and able to thrive. www.ayurbotanicals.com.au

 

I’ve come a long way baby

Today is my Diaversary. Ten years of living with diabetes and baby, I’ve come a long way. When I was diagnosed, neither I nor my health care providers knew a lot about the type of diabetes I had. Type 1 LADA has such a slow onset that it can appear as prediabetes or even type 2.

Ten years ago I had no idea the DOC (Diabetes Online Community) existed either so I never reached out for support. Besides my motto was, “Yoga teachers don’t get diabetes or if they do, yoga fixes it.” Thinking this way was wrong on every count. Looking back I’m glad I hit rock bottom because it took a crisis to wake me up.

Even though it was tough and took a while, the path I’ve gone on has made me more compassionate and inspired my mission to support others living with this condition to thrive.

This morning I jumped on Instagram to tell my story. Check it out below.

With great respect…

rachel

 

How Do You Plan to Mark World Diabetes Day?

Today is November 14, World Diabetes Day. A day to shed light on what it means to live with this condition. And this year the build-up to “the day” has been more intense than ever. Friends in the blogosphere have been writing daily blogs, sharing memes, hashtags and so much more. I’ve been contributing too through daily Instagram and Facebook posts with the hashtag #makediabetesvisible and #diabetesawarenessmonth.

As I explore the different aspects of my life with diabetes I can’t help thinking…

Screen Shot 2018-11-13 at 4.49.05 PM

How lucky I am to be alive.

How before 1921 and the discovery of Insulin my condition would have been a death sentence.

How living with diabetes has widened my community and connected me with people who are making a difference in the lives of others.

How it’s humbled me, made me more compassionate, sensitive and taught me to put myself first.

How it has made me healthier, more resilient and courageous.

How it has inspired me to be honest with myself.

How its deepened my connection with my husband, son, parents, and friends.

How I’ve experienced vulnerability as strength.

How yoga has helped me cope, been my anchor and helped preserve my immune system.

How western medicine and medications which manage diabetes are life-saving and non-negotiables that everyone should have access to.

How charities and organizations that raise money for diabetes and do so tirelessly should be given the recognition and financial support they deserve.

And how even though there are no days off with diabetes, one can go beyond diagnosis to live a happy, adventurous and fulfilled life.

How do you plan to mark #WorldDiabetesDay?

with great respect…

rachel

Idaho Graffiti 2008
Photo by Matthias Boettrich

 

Hypo Hot Mess

You’d think I’d be used to being on the razor’s edge but I’m not.  Like a mother who forgets the pain of childbirth, I keep forgetting what a fine line it is to live with diabetes. Maybe it’s because my memory is selective, or that I still find myself going into denial. More likely it’s because I’m burnt out from all the nitty gritty stuff I have to do to stay alive.

Hypos are the worst. Every time a low comes on I think, “Sh…t  I’m going low. What time is it? Can I wait 15 minutes and then eat lunch. Nope? Ok, just take ½ a tab. That’s probably not enough. Wait 15 min. Sh…t still going low take another ½… No, strike that, take 1 tab. Wait 15 more minutes (by now I actually feel low… sensation of ants crawling all over my body, mind like a wobbly wet piece of jelly). Ok, just take another tab and be done with it. (check my blood sugar 10 times in 15 minutes). Crap my fingers hurt.

After it comes back up I cry a lot. Later I think about adjusting my basal but worry that if I do I’ll go high. Eventually, I adjust my basal, wait to see what happens and tell myself, “Next time I’m going to take ¼ tab. Next time I’ll trust my body and my intuition. Next time I’ll take less insulin.”

Photo 1-9-18, 4 24 18 pm

My last big hypo happened right before I was supposed to teach a yoga workshop on mudras ( yogic hand gestures). I was sitting in front of 15 experienced yoga teachers while furiously checking my blood sugar. The trend arrow on my mySugr app wasn’t looking good.

I freaked out! I’d driven all that way, spent weeks preparing had gathered an awesome group of yogis, only to have the whole thing crumble because of my broken pancreas and stupid carb to insulin miscalculation. I kept telling myself, “Push through you’re stronger than this maybe it won’t keep plummeting. Start teaching you’ll be fine.” But no matter how strong I thought I was, I couldn’t fight reality. My body wasn’t going to kick in and save the day. I had to share through my vulnerability. It was either that or bale.

Stepping up meant sharing with the group that I was in the middle of a hypo, that I’d taken some glucose tabs and had to wait 15 minutes before I could teach. I felt awkward, my brain wasn’t clear enough to communicate, but the smiling and compassionate faces of the group gave me heart.

“Living yoga is about being with what is,” I continued, “and sometimes ‘what is’ sucks.”

IMG_4493

Luckily within a few minutes, I could feel the glucose bringing my brain back online. The class flew by and was loads of fun, but later I felt drained, weak and really emotional.

Before my diagnosis, I would get tired after teaching, but it was a good tired. The kind where you knew you had worked hard enough to deserve a rest. Hypo fatigue is something else. 24 hours later I still find it hard to focus, my nervous system is overly sensitive and I’m prone to panic attacks. In a way, it’s akin to burning oneself accidentally. At contact, it burns sharp and hot, but that’s not the problem. It’s the lingering throbbing pain that’s tough to withstand. Plus Hypos aren’t always just a one-off thing. When a Hypo, builds on another Hypo it takes days to recover. It’s a challenge not to lose heart or worry that I’ll never get on top of things.

As I mention continuously in my blog posts I really have to take my hat off to yoga. The physical practices of posture and breathing definitely help. Lately, I have been using the deeper practices like mudra (gesture) and mantra (sound) too. Holding my hands in certain positions really calms my emotions and repeating a mantra like OM is soothing for all the systems in the body. In fact, so soothing that chanting lowers my blood sugar.

In honor of being a Hypo Hot Mess, this weeks offering is a simple 5 element mudra sequence. As you go through each mudra feel harmony coming into the body, relax and breathe. You can do this anywhere anytime, focusing on one element for your practice or including all five.

With great respect…

Rachel

 

Yoga; Beware All Ye who Enter.

My personal journey with diabetes was one of misdiagnosis and denial. It took me years to accept my diagnosis. When I did, my first step was to reach out and  find people like me who also practiced yoga. In the beginning, there weren’t many, but as my reach increased I found a community of practitioners and teachers thriving because of yoga. Anastasia Yatras is one of those lights. Her story is absolute gold and so inspiring! I can’t wait for you to read it. Take it away Anastasia

Screen Shot 2018-08-29 at 6.59.23 AM

In the grunge era of the 90’s, pre Instagram and Facebook, Yoga wasn’t as widespread as it is today. Back then, there was a clear division between alternative culture and the mainstream. In 1992, Yoga, along with shaved under cuts, sat absolutely in the first category.

In 1992, a university friend had invited me to yoga, in Newtown, Sydney, with the hook line that “Yoga made you sleep better”. As my life was a demanding schedule of missed lectures, all -nighters and endless rounds of stove- top coffee, I was intrigued.

With no idea what I was in for, (remember there was no You Tube Yoga back then), the exposed brick yoga room, felt austere.  The mysterious props including belts and wooden blocks, inexplicable. There may as well have been a sign above our Birkenstock sandals at the entrance, “Beware all ye who enter.”

To my novice ears, we were guided by elusive phrases such as “…outer skirt of the heel” and “something..something…asana”. I rushed to perform handstand with the grunt of an NRL player, breathing hard and fast, so as not to topple sideways with my jellied elbows. Lying with a wooden block underneath my shrieking sacrum (no foam bricks as yet), it felt akin to a medieval torture.

Yet, within the insufferably long silences, there it was, the gold; the gradual realisation that awareness could move to different parts of the body. It could be held there, diffuse or sharp pointed, and more so, it could be directed from the outside, in.

Those poses were a tangible reflection, not just of my body, but of something more profound, deeper still.

My friend didn’t return to Yoga. I never left.

Krounchasana

Diagnosis.

My relationship with Diabetes began 12 months before my official diagnosis. Tragically, in 1997, my then boyfriend’s dad, collapsed into a three day diabetic coma, until finally discovered by his second son.  A talented illustrator for Hanna and Barbara cartoons, I loved this man’s hallway- a veritable fortress of VHS cassettes.  For then reasons unknown, I studied the literature on diabetes, left abandoned by his dining room side table.

Precisely 12 months later, recalling those very symptoms I had read about, (excess thirst-tick, excess urination-tick, affected eyesight- tick), I took myself to the medical centre. “I think I have diabetes!” I pronounced, somewhat proud of my self-diagnostic abilities.  A blood test there and then showed a reading of 26 mmol/L and so off to the Illawarra Diabetes Service, I went, where I was shown how to inject with oranges.

It was November of 1998, the very year I had enrolled as an Iyengar Teacher trainee in the Blue Mountains, west of Sydney. Upon my teacher’s advice, I took time off to “lay low”.  Upon returning to teacher training, I was unable to focus. “You look haunted” my teacher said. “Go home”. Yet, he also said, diabetes gave my yoga purpose. Through the nebulousness of my grief, I recognised the truth of those words. That Yoga was the big circle and diabetes was a smaller one within it and not the other way around.

Gradually, I began to see Yoga as a tool which could reframe how I saw diabetes; that I could bear a positive impact upon it rather than it all being a negative impact on me. Of course, it was a slow journey, full of trials, errors, failures and loneliness. No one else in class was worrying about their sugars testing frequently, afraid equally of an embarrassing hypo or of having to inject in full view.

Half Moon Pose

Turning Point.

In 2002, I was chosen as the diabetic student for a Sydney medical Yoga workshop given by the wonderful Iyengar teachers, Swati and Rajiv Chanchanni. This experience gave me a clear, systematic and confidence boosting framework which I continue to use to this day in my practice.

From the Iyengar perspective, it was taught that the pancreas needed to be taken through its full range of motion.

So, from a diseased organ, I realised my pancreas, was in fact, profoundly intelligent cellular tissue, fully capable of responding to precise adaptations within the regular poses, turbo charging blood flow and, equally, maximising relaxation and quietness of mind.

The Yoga Sutras of Patanjali speak of Yoga as a means to cease the fluctuations of mind. This is my standard operating procedure when checking my blood sugar levels, when heading off a high reading or a hypo.  To respond neutrally as possible which doesn’t equally translate as complacency.

Yoga is also defined as skill in action, something which as diabetics, we are constantly asked to practice, every waking and sleeping moment of our lives, it seems!

However, as my teacher Pixie Lillas says, we are not merely given the end destination in Yoga (good health, a quiet mind.). Yoga gives us the tools to get there.

anastasia

BIO
For the past 20 years, Anastasia’s Yoga practice has revolutionized her approach to living with Type 1 Diabetes. She began Yoga in 1992 where it fully resolved her dancer’s knee injury. At 26 years of age, in 1998, Anastasia embarked on two major life journeys. Iyengar Yoga Teacher training AND a diabetes diagnosis. Following the medical principles developed by world renown teacher of Yoga, B.K.S Iyengar, Anastasia has maintained HBA1C (averaged blood sugar levels)  of normal range (5-6mmol/L).

you can connect with Anastasia here 

The Politics of Rest

Rest, we all need it. It’s one of the three essential ingredients in life. Along with food and water, we’d die without it. So why do we try and cheat the one thing we need the most?

In my younger years, I enjoyed staying up till 3 am while trawling the Sydney nightclub scene. Those were the days of pointy black boots and off the shoulder T-shirts and way too many Bloody Mary’s. I was a professional dancer and had to be in the class by 9 am. Sleep was something you fell into because not sleeping meant falling out of a pirouette the next day.

Being 19, I thought it was cool to dance, drink and sleep as little as possible. Luckily that attitude and approach didn’t last. Being sensitive my body suffered. My back began to hurt and a chiropractor recommended yoga and meditation.

WPOI3103

A few months later I took my first class. It was weird and awkward. The strangest part came at the end. The teacher told us to lie down and covered us in blankets. She didn’t say anything and the room went really quiet. After a few moments, I sat up, looked around and saw the teacher glaring at me. She motioned for me to lie back down. I felt like one of those kids in nursery school at nap time. You know the kid who is just too fidgety to stay still for more than two minutes? That was me!

Eventually, I got the hang of it. I went through stages of letting go. In the beginning, my mind would race from one thought to another, I’d feel a rush of energy through my nerves. Then slowly that sensation would fade. I’d begin to breathe deeply and visualize things that couldn’t be real. Like seeing people floating on clouds, or strange luminous lakes. After the visuals passed I’d hear myself snoring. Soft buzzing snores that kept me present but relaxed at the same time. Eventually, I’d disappear. The teacher’s voice would too and then the sound of singing, or gongs would bring me back. The rest of the day I’d feel more relaxed, more tuned in and rested. The relaxation at the end of a yoga class, called Savasana (corpse pose) was a reset for my body and mind.

Big Stock Photo Sale | The Photo Forest | Gallery 5-39

In 2018 the politics of rest has become an obsession. According to studies, we are exhausted. We are literally killing ourselves with lack of rest. In my personal opinion, it’s the lack of fresh air, organic food, and people interaction as well as the constant pressure to have and do more. I also think technology and our dependence on it plays a significant role.

We play, interact, eat and even sleep through our smart phones. Even if we want to rest we are encouraged to do it with an app. Just yesterday I saw an article with the headline “A sleep app on your phone? Maybe not such a good idea.”

This is where Savasana solves the problem, but not just any Savasana. Yoga nidra. Yoga nidra (yogic sleep) is a phrase to describe a deep and conscious state of rest. Unlike the corpse pose, you stay alert while relaxing different parts of the body, counting breaths and sensing and visualizing various physical and emotional states.

Benefits of yoga nidra are akin to going into a deep sleep. Our brain has the capacity to work in different states of awareness: waking state, relaxed state, dream state and deep sleep state. There is also a fifth state called the gamma state, which happens at the point of orgasm or during any ecstatic activity.

DSC06138

Even though science has categorized these states as separate from each other, in reality, they’re all happening at once. We choose where to place our attention. For instance, when you’re hard at work nutting out a problem or completing a task you’re in the beta brainwave state. If you decide to take a break, watch TV or read a book, you can become so relaxed you’re nearly asleep. That’s the alpha wave. The alpha wave quite naturally takes you into the dream state which is the theta wave. Before you know it, you’re out for the count. This is the delta wave. Everything disappears. No thoughts, no ideas, no individuality, no problems. Bliss.

The theory behind yoga nidra is that as you are led through a series of steps, starting with relaxing different parts of the body, observing the breath and finally working with visualization, quite naturally you flow into the alpha wave, which relaxes the nervous system and reduces your stress.

What I love about this yoga practice is that anybody can do it. You don’t need to be fit or flexible. You just need a comfortable spot to lie down. You can do it in bed, or if you are at work seated in a chair with your eyes closed.

Join me in taking deep rest with this yoga nidra we recorded recently with my husband and fellow yogi John Weddepohl at Inhale Life in Sydney. The nidra is accompanied by the sound of singing bowls played by yoga teacher Romina DiFederico.

Start the practice by lying on your back.

Have your arms and legs slightly away from the body, palms facing upwards, feet relaxed and open.

Turn the head gently from side to side until it rests in the center.

If your chin juts up towards the sky, place a blanket underneath your head.

Relax completely.

Don’t worry about the breath or what the body is doing.

Feel how effortless it is to lie here.

10 awesome ways to get back your yoga mojo

If you’re like me you’ve probably spat the dummy on more than one occasion when it comes to living with diabetes. From feeling like you just can’t take another finger prick to wanting to consume the fridge, it can feel insurmountable.

When I was in total denial it was easy for me to ‘forget’ about my diabetes. But that only lasted for so long. Neuropathy was my cold hard slap in the face. As a yoga teacher I didn’t  want to lose the feeling in my hands and feet. I rely on that sensitivity.

Losing your diabetes management mojo is totally understandable. But what about your yoga mojo? Like when you tried yoga, loved it, signed up for that 6 week course and then somehow didn’t keep going.

Or maybe you attend weekly group classes but can’t seem to motivate yourself to practice at home. Once you’re stuck in a rut whether its blood sugar related or not it’s hard to see your way out.

Big Stock Photo Sale | The Photo Forest | Gallery 3-42

But here’s the thing. If you feel like you should make a change because you fear the consequences, you’ll never stick it out.  There has to be a strong motivator to step up.

So what are the 10 things I do when I feel like hiding under the covers?

  1. Keep my mat rolled out in quiet, clean spot. Preferably with a view and near a window
  2. Choose one posture that’s motivating, like down dog and hold it for at least 10 breaths. Then get on with my day
  3. Start with shoulder and arm stretches. Simply clasping my hands and lifting them up overhead immediately creates a feeling of expansion in the chest. It gets the prana (life force) circulating through the system.
  4. Head over to youtube and search for online yoga classes. There’s loads of free content on there. Not specific to diabetes, but supportive nevertheless. If you aren’t sure what kind of yoga is right for you check out this blogpost I wrote for Diabetes Sisters to get the gist. There are quite a few specific sequences on my youtube channel or you can head to our FB group and follow my live videos.
  5. Have a set practice, do the same sequence every day. You might want to practice at home but aren’t sure where to start. A set sequence takes care of that. This is the one I do every day.
  6. Invite friends over for a weekly at home yoga practice party. Share your favorite postures with each other. You don’t need to be teachers to do this. Roll out your mats, bring the kids, have fun and follow it with a bring a plate lunch. Yoga is all about community and what better way to get motivated than having fun with friends.
  7. Try a new style of yoga. Check out a new teacher or a new studio. Trying something new is a great way to get re-inspired to practice. Plus you can try out your new moves at home
  8. Go on a yoga holiday, retreat, weekend mini break. It’s amazing what a few days away from the hustle and bustle of life will do for you and your diabetes. We take diabetes with us everywhere we go but a change of scenery, down time and a focus on the yummy stress-reducing benefits can reinvigorate so many aspects of your day to day life. After a retreat, I am much more inclined to get on my mat. All of a sudden my reasons for practicing make sense again. If you live in Australia and would love to study with us check out our latest retreats and weekend getaways here 
  9. Read an inspirational yoga book. Reading about yoga, the why, what and how is an awesome motivator. My first yoga book was Light on Yoga by B.K.S Iyengar. For an awesome yoga reading list go here. And if you want a great book specific to yoga for diabetes check mine out.
  10. Take the practice out into nature. Fresh air, sunshine, ocean waves, a cool forest,  and birdsong create the perfect setting to feel inspired to breathe and move with intention. Better yet practice outside at sunrise or sunset. This is the most potent time to practice because the prana sits low to the earth and is more easily absorbed into the system.

So that’s it 10 ways I inspire myself to get on the mat every day. And it’s not just about getting back my yoga mojo, it spills over into my diabetes management too. When I feel alive, refreshed and strong I can handle those diabetes curveballs any which way they come.

P.S I’d love to know how do you get back your Yoga Mojo?

Comment below

with great respect…

rachel_YNG6316

5 poses to power up your practice

Something I struggled with when I first started yoga was having the strength to hold postures for longer than a few seconds. My wrists ached, I fell out of postures and my thighs buckled. I even found it hard to lift up when we did backbends on our bellies. I don’t think I would have persisted if I didn’t have my teacher encouraging me to do yoga more than just one day a week. At first, I just didn’t see the point in wasting time and money on things I didn’t think I could change.

It was my competitive streak that turned the tides. When my teacher moved effortlessly from handstand into a backbend or balanced lightly in headstand, then folded into lotus I couldn’t help thinking, “I want to do that!”

I set a goal for myself. I would do yoga every day for six months. if I hadn’t built up my strength by the end of that time. I’d quit. Six months of relentless practice paid off. I was stronger, focused, my physique had transformed and I felt like a new person.

rachel falling

Not only had my body completely rearranged itself in shape and capability but my mindset had shifted too. I no longer felt like things were cut in stone. I now understood that it was my commitment and persistence that made the difference. If I could do this in six months what could I achieve in a year? I was 23 when I decided to make yoga my life. From my own personal practice to teaching others I haven’t looked back.

Every day on the mat is a new day. A day to come back to myself, to reawaken my muscles, to stay grounded and strong. And as part of my daily practice, I always include five postures to maintain my strength.

These five poses are also perfect for increasing insulin sensitivity, developing willpower, burning up toxicity and strengthening immunity.

Down Dog
Classically labeled as a posture to open your hamstrings this pose is also a wrist strengthener.  If you have wrist issues you can practice on your fists or even use a prop like a wedge or folded blanket under your wrists to take the pressure off your wrists.

IMG_E3690

  • Start in child’s pose stretching your arms out in front of you.
  • Spread your fingers and line up the crease line of your wrists with the end of the mat ( the straight edge).
  • Tuck your toes under and lift your sitting bones high to the ceiling.
  • Bend your knees as you draw your chest close to your thighs taking all the pressure off your hands and arms.
  • You don’t have to straighten your legs if it strains your hamstrings.
  • Try and hold the pose for at least five breaths.
  • Eventually, build up to longer and longer holds in the pose.

Warrior 2
This pose is my absolute favorite. It’s a hip opener and thigh buster all in one. It’s really powerful in building strength in your thigh muscles and it supports your knee. It’s also a great pose for developing focus. The longer you hold it the stronger you feel. If you have inner thigh or hip issues or hip restrictions please take care. The wider your stance along the midline the less pressure on the hips.

IMG_E3692

  • Begin by taking a wide stance so you face sideways on the mat.
  • Turn your right foot out and your left foot in.
  • Line up the heels with each other.
  • Bend your right knee to a 90-degree angle making sure the front knee is stacked over the front ankle.
  • If it feels tight turn you back hip in towards your front foot and adjust the foot in even more.
  • Raise your arms to shoulder height and look over your middle finger.
  • Hold here for five breaths and build up to more.
  • Start with what feels comfortable.
  • Come out of the pose and repeat on the other side.

Chair 
I love the chair pose! It a total thigh strengthener, a forward bend and backbend all in one and develops core strength. It’s also awesome for getting the thigh muscles to uptake glucose for fuel helping to reduce blood sugars. Whenever I teach this in class my students grimace. They know we are going to hold this pose for a long time. Even better than being in the pose is coming out of it. You feel an incredible rush of energy through your whole body. After chair I feel stimulated, my mind is clear and my body feels warm and tingly all over.

IMG_E3689

  • Start the pose with your toes touching and heels slightly apart.
  • Hinge at the hips, shift your sitting bones slightly back and imagine you’re about to sit in a  chair.
  • Make sure your knees are slightly apart and your chest stays open.
  • You can have your hands in prayer position at the heart, lengthened out in front our reaching overhead.
  • Keep your abdomen back to your chest and lengthen your lower back.
  • Breathe deeply and hold for five breaths.
  • Work up to a longer hold as you get more confident.

Plank
It’s time to get your plank on! This pose is perfect for building wrist, abdominal and shoulder strength. It’s also heating, intense and involves every muscle in the body. I love it because when I do it I feel like I’m doing something powerful. Even on the most challenging of days when my blood sugar feels out of control or I’m overwhelmed with the minutiae of daily diabetes management, plank gets me in the zone.

IMG_E3691

  • Start on your hands and knees.
  • extend your right leg and then your left until you are balanced between the hands and the balls of the feet.
  • Press firmly into your thumb and forefinger and feel the weight spreading evenly throughout the palm of the hand.
  • Lift up out of the wrists in this pose
  • Round the upper back slightly to stabilize the shoulder blades on the back.
  • If it’s hard to hold, drop your knees to the floor.
  • Hold for five breaths working up to a longer hold.

Boat Pose
Boat pose is another great abdominal strengthener. It also works the inner thighs and opens the chest. Finding just the right place to put your balance for the pose is key. You’ll also want to make sure you keep your chest open to facilitate ease of breath. You can keep your legs bent or straight. Either way, you’re abdominals will get a workout. I often use my ability to hold this pose as a measure of how my strength is progressing. At first it can feel a little wobbly but eventually, you’ll get the hang of it and balance like a pro.

IMG_E3688

  • Start in a seated position, knees bent and feet flat on the floor.
  • Shift your weight slightly back behind your sitting bones and gently lift your feet off the ground.
  • You can start by holding behind your thighs with your hands to find your point of balance.
  • Gradually lift your feet to line up with your knees so they are at a right angle.
  • Keep your chest open and extend your arms alongside your thighs
  • Eventually, work towards straightening the legs so you are in a V shape.
  • Hold for 5 breaths, gradually testing to see if you can hold it that little bit longer

If you’ve just completed the practice, Brilliant! Including these five poses into your workout routine is a guaranteed way to power up your practice and feel energized and ready for anything diabetes and life throws your way.

With great respect…

rachel

P.S Want to know more about Yoga and Diabetes and how to find the right practice for you? Check out my new book or sign up for my newsletter here and get the first chapter for free.

_YNG6116 copy

Diabetes All Stars

Bump! I’ve landed in Australia after an action-packed book tour in the USA. Whilst there I was fortunate to spend time with and learn from some of the most inspiring diabetes advocates out there. These people are not just living with diabetes, they are thriving and giving back in whatever way they can to the DOC and beyond. Whether heading out together for a walk, meeting at a conference, sharing and teaching together, or supporting each other online each person touched me in a unique way. To me these guys are legends and DIABETES ALL STARS!

This week’s blog is all about the work they share out in the world and some of the sweet things they have shared with me about, Yoga for Diabetes, How to Manage your Health with Yoga and Ayurveda. To really give these guys a proper introduction I highly recommend listening to this track as you read.

IMG_2746.jpg

Cynthia Zuber was my first online diabuddy. I reached out to her when I found her on YouTube speaking about Yoga and Diabetes at a yoga conference. Cynthia runs a facebook page and blog. She has had Type 1 for 31 years and also lives with other chronic autoimmune conditions. Her strength of spirit and willingness to share her ups and downs through her facebook page and blog are an inspiration to her followers. It was truly special to finally meet Cynthia in person. We went for a mammoth walk around one of the oldest malls in the country and talked non-stop.

IMG_3886“Rachel’s book is filled with artistry and beauty. My body was instantly filled with goosebumps as I perused the pages, full of so much wonder and practical information that is easy to assimilate into my life. Her writing is engaging, like chatting with a close friend that shares just enough information to help you feel intimate and connected. Here I am reading about the power of thoughts! Ready to upgrade my health and life through Rachel’s teachings. I’m so grateful for her passion and wisdom.

IMG-7138

I met Karen Rose Tank during the crowdfunding campaign for the book. We instantly hit it off and I insisted on interviewing her.  She is one of the most supportive people I have ever met and can help anyone living with any type of diabetes to thrive. Karen is the best! You can find her at RoseHealthCoaching.com or her FB page 

karen and book

“Here I am in my home office where I coach people near and far on finding the foods and lifestyle practices to help them achieve their weight, diabetes, and blood sugar goals…. lovingly and compassionately from my 22 years of my own life with type 1 diabetes… plus certifications and trainings in Integrative Nutrition, health coaching, chronic disease and diabetes peer group coaching, low-carb, hands-on cooking groups, and yes… several yoga teacher trainings. I’m reading the chapter on “setting up a home practice”… as I struggle with a home practice and use classes to keep me in the flow. Luckily I belong to a Fitness and Wellness Center where I can take unlimited classes with fabulous instructors. Over the years I’ve had a home practice, but then something shifts, and I have a hard time settling in a personal spot. Thanks, Rachel for writing about this important step!”

me and asha

What can I say about Asha Brown the founder of We Are Diabetes. She is an action-packed powerful bundle of energy with a mission to support people in the diabetes space who live with eating disorders. Before I met Asha in person I followed her work closely. Having spent years as a dancer and having all sorts of issues with body image I feel her work is not only important it’s life-changing. As I’ve listened to her talks and met her in person she’s inspired me to reflect on my own disordered eating while trying to manage my diabetes. We are Diabetes is a nonprofit charity. I urge you to support her truly healing mission

1“There are so many things I love about Rachel Zinman’s Yoga For Diabetes. Her suggestions on how to compliment and balance the Vata, Pitta and Kapha energies through specific sequences is definitely one of the highlights for me!”

IMG_1361Marina Tsaplina, one of my all-time heroines, touched me deeply during an interview with Daniele Hargenrader where she spoke about the fragility of living with diabetes. Usually, we are told that we can do anything with diabetes. Marina talked about restrictions. and how we have a sensitivity that makes us unique. As an artist, puppeteer and scholar who brings the issue of mental health to the diabetes space Marina has been reaching out through her organization thebetes to physicians, caregivers, families, and people living with diabetes with a puppet show that addresses the “elephant in the room” Marina and I had the chance to meet and hang out in person in New York City. Her work is profound and moving and made me realize how important it is to feel all my emotions when it comes to living with diabetes.

IMG_1716” Chronic illness pierces our bodies: it pierces us on the level of body, breath, and bone. We must give extra attention to the shape and effects of our embodiments. And here is the great truth that is kept hidden from too many of us: The practice of breath and body contemplation is what it means to heal while living with chronic illness. This is my cure.  I am alive today. I breathe today. I am in this body today. My life is today, and it is made of what I practice. Thank you, Rachel, for the wisdom you have gifted to the diabetes community through your book. ”

Yoga - straddle stretchI was lucky enough to Skype with Dr. Jody Stanislaw after reaching out to her to her about how to manage insulin with exercise. Having lived with diabetes since a young age and being passionate about alternative approaches to management we had an immediate sympatico. Not only does she have a wealth of knowledge from her own experience of living with T1D she is a trained naturopathic doctor, type 1 diabetes specialist, CDE and yogi. I can’t think of a better guide if you’re newly diagnosed or wanting to improve your A1c. Sign up for a free consult here.

jody and book“The photos are so bright and beautiful! I equally love the great info but especially the simple and practical poses with the benefits and variations included as well. Such a stunning and unique book…yoga for diabetes! Thank you, Rachel!

IMG_1222My next diabetes all-star is the truly motivational Christel Oerum from Diabetes Strong. I met Christel and her partner Tobias when they asked me to create a yoga sequence for their online challenge. We connected in person at the Diabetes Sisters Conference. Christel knows a ton about diabetes and exercise. In fact, I just reviewed her new fit with diabetes ebook in my previous blog. Christel has motivated me to do all sorts of things like hang out in karaoke bars, inject in new places and walk straight up a hill on a hike in Malibu.  If you’d like to work with Christel as a personal trainer go here.

Photo to Rachel“I was actually looking at the dosha questionnaire again. I wanted to see if it has changed from when I did it the first time after your presentation. I think it’s hard to objectively do it for myself but I think it’s shifted a bit.”

Screen Shot 2018-03-31 at 5.42.45 AMI read Lauren Bongiorno’s post on Beyond Type 1 and I knew I wanted her to be part of the all-star team because this woman is the real deal. She is a Diabetic Health Coach, Author, Yoga Instructor, and Wellness Speaker. Lauren’s motto? “through challenge we find our strength. It is up to us to Decide + Conquer.” Her latest and most exciting venture is ” The Diabetic Health Journal”  an easy to use, action-oriented, mindful approach to improving diabetes management mind, body, and soul. If you’d like to connect and work with Lauren go here.

Processed with VSCO with a2 preset

“What I love most about Rachel’s book is that it ties in the Ayurvedic constitutions. All yoga poses have the potential to benefit people with diabetes but Rachel takes it a step further by making it even more specific to each individual. My favorite part of Yoga for Diabetes specifically is the chapter including the Pitta sequence. As someone with a higher pitta dosha, I can be very intense and goal oriented, which can sometimes stress me out and lead me to burn out, making me more prone to erratic blood sugar numbers. I naturally gravitate towards more heated yoga flows + circuit training and have the hardest time slowing down. For the past few years, I’ve Ayurvedically manipulated my diet to help cool off my pitta nature, but can fine tune it through yoga. In her book, Rachel provides a soothing, calming, and surrender focused sequence that I will for sure be adding to my home practice weekly!!”

So that’s it! Now you know how many all-stars are out there to support you on your journey with diabetes. And there are a ton more. People all over the world, writing, sharing, loving and living well with this condition and helping others.

As I was sharing with my CDE and Endo just a few days ago without Peer Support I would not be doing as well as I am.. That and YOGA!

With great respect…

Rachel

P.S if you’d like to attend an in-person event with me in Australia go here  and if you’d like to work with me one on one I am offering online yoga sessions here 

Rachel Portraits 2015-17