Dr. D. Suresh Babu DR. D.Suresh Babu is a practisicing Radiographer, and Lab technician,born on 6-6-1967 at Kolar Gold Fields also called “LITTLE ENGLAND”, located in the hilly tracts of Kolar District in Karnataka State of India. The 2nd child of Late Mr. M.D.Pragasam and Mrs. Chandra with three brothers Ramesh, Sathya , Thangarasu and one sister Mythili.marreage with mrs Jayanthi in 2005. Grown in a family active in Trade unionism and social service activities.married with G.jayanthi in 2005 my father mr MDpragasam was employee of BGML as pipe fitter masthry 40 years service jt secretry of CITU TRADE UNION HE IS WRITER AND DIRECTOR Studied Primary and Middle schooling at Mariya Vidyalaya, Champion Reef’s, K.G.F, High school at St. Mary’s Boys High School, K.G.F. Did my Diploma in Radiography at PES College Bangalore in the year 1984-86. Undergone Radiography training at BGML Hospital K.G.F. Did my Graduation B.A.at First grade College, K.G.F in 1990. Established K.G.F X’RAY LAB AND DIOGNOSTIC CENTRE in 1992 at Robersonpet, K.G.F. Completed my Doctorate in Social Welfare From Golden State University, Nevada, United States of America. Member of Rural Medical Practioner at Hyderabad.completed completed BIAM at kolkata in 2011 DMLT Diplomo in lab technician at anjel community college Bangalore in 2000to2002 Established MD pragasam Chandra group of institution in 2011. The influence of my Father and the Suffering of people I saw made me Selfless and Struggle for the Down Trodden and poor by conducting free Medical Camps and many other Development Programmers , and construction of Bus Shelter and free reading room at Gilberts Corner in the name of my father Com. M.D.Pragasam . This made me a Philanthropist. I Started my service as members of the following Organization. • President of “All India Human Rights Organization “ of Kolar District. • President of Dr. B.R.Ambedkar Kannada seva sangha Kolar District. • Organizing Secretary of “ Sri Patanjali Yoga Shikshana Samithi”. • President Com. M.D.Pragasam Charitable Trust. These untiring service to Mankind have made me Recognizable to the society which in turn have recognized my service and awarded me with different awards. • “ GOLD IS GOLD NARPANI NAYAGAN “ Awarded by Tamil Nadu Cinema Kalai Mandram . • “ SEVAI THILAGAM “ Awarded by South India Cultural Academy. • “ DIAMOND IS DIAMOND MANIDA NEYA SEMMAL” Awarded by Ajantha Fine Arts Tamilnadu. • “ MANIDA NEYA MAMANI “ Awarded by Tamil Thai Ara Kattalai , Trichy, Tamilnadu. • “ TAMIL SUDAR” Awarded by Thiruvallur Tamil Illakiya Kalagam. • “ MANIDA NEYA MAMANI” Awarded by Palam Chennai. • Distinction Award by Holy “ THE HOME OF LETTERS” Bhubaneshwar. • “ THE MAN OF THE YEAR” Awarded by THE HOME OF LETTERS Bhubaneshwar. • “ ADMIRABLE PERSONALITY OF INDIA” Awarded by Friendship Forum Of India New Delhi. The Author of “ANCIENT WISDOM” to be Published by “THE HOME OF LETTERS (HOLY) Bhubaneshwar.KOLAR GOLD FIELD HISTORICAL EVENTS THE MUMMIES ,THE HUMAN BODY, PATHOLOGY JOURNALISM published by power publisher kolkatta PERSONAL ADDRESS - DR.D.SURESH BABU # 53, SOUTH GILBERTS BLOCK, MARIKUPPAM POST, K.G.F KARNATAKA -563117. OFFICIAL ADDRESS - DR.D.SURESH BABU KGF X’RAY AND ECG, LAB DIAGNOSTIC CENTRE, M.D.PRAGASAM CHANDRA BUILDING, 1 ST CROSS ROAD, ROBERSONPET, K.G.F KARNATAKA-563122. PH: 08153-260271, +91-9880090481. 7 Introduction I would like to introduce my self as D. Suresh Babu , and would like to share some of the information’s about Diabetes and Nature medicine yoga, related to our daily life, in which we have to know more about our physical and mental health and taking care of our body. I would like to dedicate this book for my Parents namely M.D.Pragasam ,A. Chandra and also to the common people. In this book I would to quote that today’s way of life are to be modified according to our daily exercise namely Yoga, in which Yoga is science and also can be said as Natural Medicine. Working with Yoga we can overcome many diseases, In ancient times Yoga was a Natural Medicine, with this we can avoid many diseases and it also helps in this purpose. Diabetes now days a world wide disease spreading throughout, and also in India, It is one of the deadliest disease, If it should be prevented, daily practice of exercise and particularly Yoga is a must for our good health. A diabetic patient can follow this Yoga, where it controls diabetes and also some other diseases also. A person who is healthy also can be in control of all other diseases including diabetes with practice of Yoga, this world of computer has no regular exercise for man who is busy with day to life where he is busy on his own work, never concentrating on his health aspects. Lack of exercise causes many diseases and one of the disease is Diabetes and blood pressure. To control blood pressure, this regular exercise of Yoga is required. It keeps us fit. There is a specific reason, for which I want to express the reality of this experience which I had undergone with my own Mother who was suffering from diabetes and blood pressure for about 7 years. Which I had experienced with all my heart and the sufferings she had undergone, and at last she had to leave us on 16./10/2012 which I cannot easily forget this pain and suffering, Like this there are so many mothers who have this kind of disease and also are suffering from the same problems. So to control or avoid this type of disease, I would like to give a note to have a knowledge for normal man who can be aware of this kind of disease, so please try to follow the exercise and yoga regularly. To have control over food, to avoid unwanted stress 8 and thinking. Particularly avoid eating sweets and fatty dishes, etc … To have control over weight and obesity, and have food on regular times. Foods like Vegetables, greens and fruits. .. So, I would advice you to be very prompt in keeping your health in condition, because I myself having a weight of 105kgs, and hip of about 49 inches. So, I practice regular Yoga, and also reduced all oily food and fatty foods which would reduce my Obesity, so through this exercise I have reduced nearly 10kgs, so I and my wife have demonstrated some of the exercise of Yoga in this book .And I have also explained in this book of how to get a thorough knowledge of Yoga, and to avoid diseases like Diabetes and blood pressure and have a healthy life. Sometimes when I perform yoga, I lose some positions (sthiti) and may not be in proper position of Yoga. So, I request the Yoga masters or teachers to please bear with me where I would have been not in proper Yoga position. As I am in eager to expose or exhibit this Yoga to all. I had undergone some of the books and came into conclusion to introduce my own opinion about Yoga and also Diabetes…The books I referred are TAKE CHARGE OF YOUR DIABETES., YOUR FIRST YEAR WITH DIABETES, 7 SPIRITUAL LAWS OF YOGA, YOGA AGAINST SPINAL PAIN, JEEVAN TATVA YOGA, not only that but also with sufferings of my Patients and also sharing their experiences, I come across about 50 to 60 patients daily. And also share with them about the disease, and Yoga and also advice them in some cases. If you like to have details of my Diagnostic Centre… Please be kind enough to contact our Below give address, in which you can have a complete information of our Techniques… K. G. F. X ray , ECG, Lab Diagnostic Centre..M.D. Pragasam Chandra Building, 1st cross road, Robertson pet KGF.563 122. Practicing senior Radiographer and Lab Technician for Past 20 years in the same premises. I have trained more than some thousands of students from different Para Medical Institutions.. Who are working throughout our Country and also abroad..I am also trying to give free checkup for our local people monthly once in future for Diabetes.. So, I conclude with this small information and would like to continue with a new Information. 9 1 Diabetes and History As the history tells us that diabetes was one of the disease in which frequent urination was observed in olden days as far as 1500 BC, that was in Egypt, but after a period of time a Greek physician by name ARETAEUS of Cappadocia named the condition ‘Diabetes’ since people with diabetes urinated so often. Aretaeus found this in 100AD, In 1889 two medical researchers of Europe, J>Von miring and O. Minnowski, removed the pancreas of a dog and found that the dog was urinating a lot and after some time there were flies swarming around the urine and found it contained sugar in it. They realized the dog had diabetes. But there was no proper treatment for the disease diabetes so the only remedy was dieting such as milk, cereals and wine. Meat and fat was to be controlled. In 1921 AD Dr Fredrick G Banting and a medical student Charles H Best, took a fluid from the pancreas of animals, purified it and found if injected there was change in blood sugar levels.. During the course of time in 1993 an important scientific study called DIABETES CONTROL and COMPLICATION TRIAL. “DCCT” proved beyond a shadow of doubt how important it is to control our blood sugar level. This way would help people to control the chances of decrease in developing eye, kidney and nerve problem. In 1971 scientists tried to create artificial pancreas. A person with diabetes can have control with his blood sugar level without insulin. The artificial pancreas is still years away. But scientist are confident that it will happen. Insulin is the chemical product in the body which helps to convert sugar into energy in the blood, insulin is produced in the pancreas a long skinny gland that sits behind our stomach. Usually during Childhood a type of diabetes called as type 1 diabetes. In people with this type of diabetes, the body no longer makes enough insulin, to break down sugar in the blood and that’s why people with this type 1 diabetes have to take at least one shot of insulin every day just to stay alive. But scientists are yet to be sure that how it occurs, but they know it has something to do with the immune system. The mechanism in the body that fights off colds 10 and infection. The immune system begins to destroy all the body’s own living cells., those of the pancreas that produces insulin., when these are destroyed, the pancreas can no longer produce sufficient or the required amount of insulin to break the sugars in the blood. The symptoms are frequent urination, because the body has to replace all the fluid lost through the urine. Strong hunger and weight loss, since without insulin to help use the food we eat, the body begins to starve. Preparation of insulin The date marked the end of the death sentence for suffering from diabetes during the year January 23 1922. And after nine months of effort at the University of Toronto in Canada, Dr. F.G. bunting and student C.H.best gave birth to a new era in the treatment of diabetes mellitus. They successfully treated a human diabetic patient with insulin. While the discovery of insulin was one of the greatest medical achievements of this century, the flame of hope literally still burn at Sir Frederick G. Bunting square at the bunting museum in London, Ontario, when a cure, rather than a treatment for diabetes mellitus was found, the flame will be extinguished. The Objectives Of Insuilin Therapy 1. 1 Maintaining the blood glucose concentration as close to normal as far as possible. 2. Prevention of insulin “under dose” or carbohydrate overdose may lead to life threatening diabetic (hyperglycemic) coma; 3. Warning signs of hyperglycemia include drowsiness, flushed face, thirst, loss of appetite, fruity(ketone) breath odor. glucose and acetone(ketones) in urine, nausea, vomiting, dehydration. 4. Prevention of shore-term episodes of hyperglycemia. 5. Prevention of long-team complication of diabetes, such as blindness, heart attack and kidney failure 6. Prevention of insulin overdose may lead to lifethreatening hypoglycemic coma. Warning signs of hypoglycemia include very rapid heart rate, tremor, pale 11 skin and profuse sweating administration of glucose or rapidly absorbed carbohydrate reverses these signs and prevents hypoglycemic coma. 7. Insulin preparation are obtained either from pancreas of animals (Pig-Porcine, Cow bovine) killed for meat or, more commonly Insulin is made in Laboratories by bacteria that have the genes to make the Human from of Insulin. 8. Human Insulin does not come from humans, but it is Identifiable to the naturally occurring insulin in humans. Animal insulin is almost, but not quite, identical to human insulin ,but there is a higher incidence of allergic reactions to animal insulin. 9. Insulin is usually injected under the skin(subcutaneously), and occasionally in to a muscles (intramuscularly).In an emergency, regular insulin may be injected intravenously, 10. Besides differing in their source, insulin preparations also differ Very importantly, in the time required to have an effect onset of action, the time to peak effect , and the length of time the insulin remain working (duration of the effect) . combinations of different insulin are also available and some patients prefer to mix their own. 11. The properties of different insulin preparations are summarized in the table below. The source ( bovine, porcine, or human) is omitted for brevity no one can tell who will have diabetes complications but experts think that keeping blood –sugar levels to normal helps to prevent or delay trouble. 12. High levels of sugar in the blood over time (poorly controlled diabetes) may speed the onset of complications Good control of blood sugar may help delay some complications. Some people try hard to control their blood sugars. But the still may have complications .Experts are sure why happens, But even if you do have complications , there is hope, so be sure to see your health care practitioner regularly. 12 Estimate Diabetics in India Diabetics In India about Eight to ten crore people main reason behind this diabetic is like 1.obesity and diabetes are food habits. 2. As a generation people believe this disease to be genetic, it true If yes to what extend we can not deny this fact,3. A person with diabetic parents is more vulnerable to the disease .4. 25% of people having 1 diabetic parent may get the disease while as much 72% of people with the both the parents diabetic are vulnerable to it 5. Type 1 diabetes are by birth and have no medical treatment. 6.Type 2 diabetes ignorant towards these disease and a rising graphs in areas of Bihar and Utter Pradesh, what can be the major cause? 7 In areas like Bihar and Utter Pradesh intake lot of Milk products. But still people are ignorant about this disease.8 This ignorance has left them vulnerable to such problems. So there are simple precautions to be taken, A routine 30 minutes work out and healthy food can delay the diseases for a year. Dr. Rajiv Gupta estimates Diabetes in India; current status of Diabetes has emerged as a major healthcare problem in India. According to International diabetes Federation (IDF) had estimated 40 million people with diabetes in India 2007. And this number has already would reach 70 million in 2025. The country with largest number of diabetic patient is India. . According to WHO estimates diabetes, heart disease and stroke costs about $210 billion in India in the year 2005. Much of the heart disease and stroke in these were linked to diabetes. These will cost about $ 333.6 billion over the next ten years in India alone. These are the several studies from various parts of India which reveal a rising trend in the disease of diabetes. A national Urban survey in 2000 observed that the prevalence of diabetes in Urban India in adults was 12.1%. Recent transition in rural India has risen from 2.4% to 6.4%. The Rising Factors For Diabetes In India According to study in India Diabetes in India develop at a very young age at least 10 to 15 years. Some of them have a symbolic identification of Parental Characters, in which diabetes has a familiar signs such as Family history. The risk of child developing diabetes with parental history increases above 50%. A high risk of diabetes is seen among the first degree relatives. Indians have high genetic risk for diabetes as also observed in 13 Asian Indians who have migrated to other countries. They have a high rate compared to other local population. Also it has been observed by various researchers that Obesity plays an important role in the disease of Diabetes. An excess of body fat specially concentrated within the abdomen has increased risk of diabetes. The limit of waist circumference for Indian has been recommended to be 90cm for males and 80 cm for females. Abdominal obesity is defined by waist circumference above these limits. Physical inactivity has disabled the regular exercise of mankind that motorized transport and shift in occupations is combined with plethora of television programs reduced the physical activities in all groups. Asian Indians have been found to be more Insulin resistant compared to the white population. They require higher level of insulin to achieve the same. A cluster of factors consisting of abnormal fats (dyslipidemia). High blood pressure, obesity and abnormal glucose levels known as metabolic syndrome is highly prevalent is Asian Indian. Urbanization is associated with increasing obesity, decreasing physical activity due to change in lifestyle, diet and change in physical occupation. Stress is both physical and mental along with changes in lifestyle would have effect of increasing in type 2 diabetes among people according background. The recent study says that 25% of the population were in diabetes. Only 40% of the people felt prevalence of diabetes and only 22% of the population felt that diabetes could be prevented. Only 42.6% of postgraduates and professionals including doctors knew that diabetes was preventable. The knowledge of risk are lower only 11.9% of study subjects reports Obesity and physical inactivity as risk factors. Only 40.6% were aware that diabetes could lead to some organ damage and complication. But it was a temporary phenomenon. It was observed that of all patients with diabetes was treated with specialized centers that were started during 1998 Diabcare Asia. But 50% of patients had poor control of diabetes. The study showed that 53.9% were receiving oral antidiabetic agents. 22% were taking insulin, and another 19% were both insulin and oral drugs. This study confirmed that diabetes care in India leaves much to be desired. In another studies carried out in Bangalore and south India has observed that majority of patients (70%) were diagnosed by their General Practitioners (GP) and 70% of them had approached the GP for some other problem. A specialized test such Glycosylated 14 hemoglobin(HbA1C), lipid profile kidney function test were under taken by only 4-6% of patients. Majority of patients were not taken weight or feet examination were not done. The poor care was due to lack of awareness among patients and GP’s. There were no nurse educators or diabetes counselors. No special care was taken for these patients. Most of the patients initially visit doctor and then discontinue their therapy once their symptoms and were controlled. A majority of the patients are with allopathic treatment in favor of Indigenous treatment. More patients avoided due to fear a of addiction of insulin. Hence changing from one doctor to another. There should be a public awareness of diabetes to prevent, cure, and adopt a healthy lifestyle. Global estimates of the prevalence of diabetes for 2010and 2030 j.e. Shaw, r.a. Sicree,p.z.zimmet. Baker IDI heart institute Australia estimated the number of people worldwide with diabetes for the years 2010 and 2030. METHODS. Studies from 91 countries were used to calculate age and sex specific diabetes prevalence’s which were applied to national population estimated to determine diabetes for all 216 countries for 2010 and 2030. Studies were identified using medicine and had contact with all diabetes federation. WHO world health organization of American diabetes Association diagnostic criteria for at least three separate age groups within 20-79 year range. Results;- the world prevalence of diabetes among adults (aged 20-79yrs) will be 6.4% affecting 285 million adult, in 2012 and would increase to 7.75 and 439 million adults by 2030. Between 2010 and 2030, there will be a 69% Increase in numbers of adults with diabetes in developing countries and a 20% increase in developed countries. CONCLUSION.These predictions are based on the larger number of studies than previous estimates which indicate the growing burden of diabetes particularly in developing countries. What can you do, now to avoid diabetes complications? 1. First get regular checkups. You may not know that you have a complication. But your health care practitioner can spot trouble long before symptoms appear. Finding 15 problem early is the best way to keep complications from getting serious. 2. Keep your appointments with your health care practitioner even if you are feeling fine. This includes your eye doctor and any other specialists you may need to see. 3. Also be aware of the warning signs of trouble. Vision problems(Blurriness spots) Tiredness or pale kin color, Obesity ( more than 20 pounds overweight) Numbness or tingling feeling in hand or feet. Repeated infection or slow healing of wounds. Chest pain, Vaginal itching. Constant headaches ( this may be a symptoms of high blood pressure.) If confirmed please inform your health care practitioner and have your self under control and have normal blood sugar level. Control your weight, eat healthy, well-balanced diet. Get regular checkups. Check your feet every day for minor cuts or blisters. Do not smoke. If you have high blood pressure or high blood cholesterol. Please be in advice of the medical Practitioner. Diabetes causes your blood sugar level to be in higher than normal. High blood pressure can damage your nerves and the blood vessels. The main areas of nerves of the legs, eyes and kidneys. This sheet will tell you about the some of the complications and how to help them cure. Estimation Methods The estimates in this facts sheet were derived from various data system of the centers for disease control (CDC), the Indian health service’s(HIS) National patient information reporting system(NPIRS), the U.S. renal data system of the national institutes of health(NIH) , the U.S. census bureau, and published studies. The estimated percentages and the total number of people with diabetes and pre diabetes were derived from 2005- 2008 national health and nutrition Examination survey(NHANES), 2007-209 national health interview survey, 209 HIS data, and 2010 U.S. residents population estimates has the study of number of adults with diabetes and pre-diabetes. In contrast national diabetes statistics, 2007 which used fasting glucose data to estimate undiagnosed diabetes and pre-diabetes, 16 national diabetes statistics, 2011 uses both fasting glucose and A1C level to derive estimates for undiagnosed diabetes and prediabetes. This was regular tests in clinics. In United States in 2012 people younger than 20 yrs were also in diagnosed diabetes. About 215,000 people younger than 20yrs have diabetes 1 or 2 specifically. This represents 0.26% of all people in this age group. Estimates of undiagnosed diabetes are unavailable for this age group. Racial and ethnic differences in diagnosed diabetes. National estimates of diagnosed diabetes for some but not all minority groups are available from National survey data and the HIS,NPIRS, which includes data for about 1.9 million American Indians and Alaska natives in the United States who receive health care from the HIS. Difference in diabetes prevalence by race/ethnicity are partially attributable to age differences. Adjustment for age makes results from racial/ethnic ground more comparable. Data from the 2009 HIS NPIRS indicate that 14.2% of American Indians and Alaska native’s ages 20 years or older who received care from the HIS had diagnosed diabetes. After adjusting for population age differences, 16.1% of the total adult population served by HIS had diagnosed diabetes, with rates varying by region from 5.5% among American Indian adults in southern Arizona. After adjusting for population age differences, 2007-2009 national survey data for people ages 20 years or older indicate that 7.1% of non-Hispanic whites,8.4% of Asian Americans,11.8% of Hispanics/Latinos, and 12.6% of NonHispanic blacks had diagnosed diabetes. Among Hispanic/Latinos, rates were 7.6% for both Cuban Americans and for central and South Americans, 13.3% for Mexican Americans, and 13.8% for Puerto Ricans. Compared with NonHispanic white adults, the risk of diagnosed diabetes was 18% higher among Asian Americans, 66% higher among Hispanic/Latinos, and 77% higher among Non-Hispanic blanks. Among Hispanic/Latinos compared with Non-Hispanic white adults, the risk of diagnosed diabetes was about the same for Cuban Americans. And for Central and South Americans, 87% higher for Mexican Americans, and 94% higher for Puerto Ricans. 17 To Prevent Diabetes You have to Check your glucose level after received test results showing you have pre-diabetes, or you’ve concerned that you’re risk for diabetes, making lifestyle change now can prevent or greatly delay the onset of diabetes, Studies have shown that such change reduced the development of type 2 diabetes by as much as 71% in adults 60 years and older, the key is preventing your blood glucose level from rising higher. Fasting blood glucose below 100 mg/dl is considered normal; if your fasting blood glucose is between 100 and 125 mg/dl, you have diabetes.( If your blood sugar rises above 125 mg/dl ,Pre diabetes doesn’t have to turn into diabetes, with early intervention, some people with pre diabetes can actually turn back the clock and return elevated blood glucose levels to the normal range. Others can delay the onset of diabetes by 10yrs or more. But once it sets in, diabetes is a lifelong disease. So, now’s the time to take steps to prevent diabetes from progressing, here’s what to do. Yoga (Or) General Exercise Practice Get more Yoga (or) exercise, and you’ll strengthen your body’s machinery for handling blood glucose, then key to preventing diabetes insulin sensitivity for as long as 16hrs afterward. Happily, all kinds of Physical activity lower blood sugar levels by taking glucose from the blood and muscle to use a fuel. Choose an activity you like enough to continue until you raise your heart rate and break a sweat. In the nurses’ health study, researchers found that women who worked up a sweat just once a week reduced their risk of developing diabetes by a whopping 30%. The national diabetes education program recommends getting 30 minutes-even in three ten-minute sessions-of moderate physical activity five days a week. That might include walking, biking, swimming, jogging, even dancing. In addition to aerobic exercise, include some type of strength training. Glucose is stored in the muscles, so by lifting weights, you use that glucose as fuel and also build and tone muscle, which then provides additional glucose storage capacity. Exercise is beneficial to the health of people with both types of diabetes is two ways. First, exercise can take some glucose out of the blood to use for energy during and after exercise, which lowers blood glucose levels. Secondly, it helps delay or stop large blood vessel 18 and heart (cardiovascular) disease. Cardiovascular disease is the leading killer of people with diabetes all people with diabetes should exercise to counteract their increased risk of cardiovascular disease, to reach and maintain a healthy weight, and to enjoy themselves. An additional benefit for many people with diabetes is that exercise, plus other healthy lifestyle habits, can help them achieve good blood glucose control. Weight maintaining. Maintaining a healthy weight is the number one way to prevent the onset of diabetes, since extra weight makes it harder for the body to use insulin to control blood sugar. Losing 5 to 10% of your body weight through moderate exercise and health eating is the best way to treat pre-diabetes. Instead of going on a severe diet, make minor changes that you can stick with over time. Make the calories you eat count ion terms of packing a nutrition punch. For someone who weighs between 10 and 120kg, losing just 5 or 10kg can have a dramatic effect., so choose a realistic goal, give yourself plenty of time, and celebrate your success when you get there. Take Fiber Fiber is essential to preventing diabetes, because it takes your body longer to digest high fiber foods. Read labels and count up grams of fiber, with a goal of eating 45 to 50 grams of fiber a day. For most people, eating a healthy breakfast that features oatmeal or some type of bran cereal is one way to achieve that high fiber goal, since a bowl of the right king cereal can net you as a third of your daily fiber. Keeping track of fiber content is also a handy way to distinguish between “bad” and “good” carbohydrates. With high-fiber (good) carbohydrates., glucose is released slowly, preventing a typical blood sugar spike. Less Coffee And Tea In the past few years, researchers have uncovered a fascinating link between consumption of coffee and tea and lower rates of diabetes. The results of 18 different studies found that drinking three to four cups of coffee per day was associated with a 25% lower risk of diabetes than drinking no coffee or just one cup. 19 Tea was found to be beneficial as well. Drinking three to four cups of tea daily lowered risk of diabetes by 18%. Have Three Square Meals Eating regularly throughout the day is important for regulating your blood sugar and avoiding blood sugar spikes that tax your pancreas by stimulating it to produce insulin. Space your meals at regular intervals throughout the day, and If you have to go more than four hours between meals, eat a healthy snack to tide you over. Diabetes experts strongly favor a “Mediterranean” diet, which means a lot of different fruits and vegetables, whole grains, beans and legumes, healthy fats such as olive oil and lean protein such as fish and poultry. Snacks should include protein, complex carbohydrates, and healthy fats; think whole wheat toast and peanut butter rather than a bagel and cream cheese. As much as possible, avoid simple carbohydrates such as sugary treat and white flour baked goods and don’t overeat at any meal. Some people with pre diabetes or diabetes find it helpful to eat a small high-fat/high-protein snack, such as a handful of almonds, before bed to help blood sugar levels remain stable overnight. Obesity And Fat Cause Diabetes In healthy people, pancreatic beta cells monitor the bloodstream for glucose transporters anchored. In their cellular membranes. When blood glucose is high, such as after a meal, beta cells take in this additional glucose and respond by secreting insulin in timed and measured response. In turn, insulin stimulates other cells in the body to take up glucose, nutrient they need to produce energy.In this newly discovered pathway, high levels of fat were found to interfere with two key transcription factors proteins that switch genes on and off. These transcription factors, FOXA2 and HNFIA are normally required for the production of and enzyme called GnT-4 glycosyltransferase that modifies proteins with a particular glycan (polysaccharide or sugar) structure, proper retention of glucose transporters in the cell membranes depends on this modification, but when FOXA2 and HNF1A aren’t working properly GnT-4 a’s function is greatly diminished. So when the researchers fed otherwise normal mice a high-fat diet, they found that that animals’ beta cells could not sense and respond to blood glucose. Preservation of GnT-4a 20 function is greatly diminished. So when the researchers fed otherwise normal mice a high-fat diet, that found that animals’ beta cells could not sense and respond to blood glucose. Preservation of GnT-4a function was able to block the onset of diabetes, even in obese animal. Diminished glucose sensing by beta cells was shown to be an important determinant of disease onset and severity. Heart Should Be In Healthy Condition If you have pre diabetes, make sure other aspects of your cardiovascular health are under control. High blood pressure, or hypertension, is associated with a higher risk of diabetes, so it’s good idea to work with your doctor to make sure your blood pressure is within the preferred range-ideally under 120/80 for those under age 65. Cholesterol is equally important. Ask your doctor to check your cholesterol and make sure your total cholesterol is under 20mg/dl, you’re LDL is under 130mg/dl, and you’re HDL (or “good” Cholesterol) is at least 40mg/dl for men and 50mg/dl for women. If any of your tests are out range, talk to your doctor about whether you should be on blood pressure or cholesterol lowering medication make sure your doctor knows you have pre diabetes, as this may influence treatment choices. Death Due To Diabetes Diabetes reduces life expectancy depending on how well the person control their blood glucose over their lifetime. The main cause of death in diabetes is a heart attack. Though other complications of diabetes such as kidney damage. Going on to kidney failure and peripheral vascular damage leading to strokes can lead to untimely death in a diabetic. This is because the high levels of sugar destroy the small blood vessels everywhere in the body hands and feet, kidneys heart and brain making their blood supply much diminished, leading to progressive death of the organ supplied. To reduce the risk of getting any of the complication associated with diabetes it is important the patient regulate their blood glucose correctly (type 1) and lose weight (type 2) 21 Diabetes- Foot Problems Diabetic foot pain symptoms diabetes can result in excruciating foot pain caused due to the damage of the nerves and problems in circulation. Read on to know more about the causes and diabetic foot pain symptoms. The occurrence of diabetes can result in very high blood sugar levels also known as hyperglycemia, which not only hinders that body’s ability to fight infection but can also result in damaged nerves, kidneys and blood vessel. One of the most common complications associated with diabetes is excruciating foot pain. This diabetic symptom can be attributed to nerve damage that occurs due to the disease and the resulting poor circulation of blood. Although this may start out as a mild tingling sensation in the hands and feet, it can gradually grow to become quite painful as the disease progresses. In fact it is observed that among the 16 million people affected by diabetes 25% may develop diabetic foot pain symptoms. Here are some of the common food problems, along with measures to control this disorder diabetic food pain causes. Peripheral neuropathy; peripheral neuropathy is a type of diabetic neuropathy that affects the nerves there are three types of peripheral neuropathy which include percentage of pain that diabetic patients complain of is due to sensory neuropathy. This can show up as “sensitive pain” where just toughing the skin or covering your feet with a sheet in bed could be painful or result in nerves in the muscles being affected by the disease s making the muscles feel weak and achy. Autonomic neuropathy results in dry, stiff, cracked skin and painful causes. Bacterial and fungal infection could be more likely an additional source of pain and concern. Circulation problem; Circulation problems in the feet may cause intense pain. This is due to the effect of high blood sugar in the arteries, capillaries and veins. When the arteries are blocked by the same fatty deposits in diabetes, thus thickening the artery walls, calcium deposits are formed. This results in partial or totally blocking of the blood flow to the feet. Hence, due to tissues starving for oxygen, there is extreme pain in the blood. INFECTION; Diabetics are more susceptible to fungal and bacterial infections of the food due to the change in function and other medical changes brought about by the onset of the disease. As rising blood sugar levels pose a threat to a person’s immune system, so does this condition increase the risk 22 of contracting infection. Muscle and joint pain: Another common source of foot pain in diabetics involves the muscle and the joints. Due to the muscles being affected, the tendons become stiff and being to contract. This process can not only result in pain in the muscle and joint. But also create problems in balancing oneself while walking. Signs and symptoms foot pain caused by type 1 diabetes, also known as diabetes mellitus, can manifest itself in many ways. These include; A burning or having a constant sensation of heat felt in one’s feet. This includes a stabbing, tingling or burning pain in the feet. Swelling and redness of the feet or legs due to infection. Achy and weak muscles in the thighs, feet and skin. Motor neuropathy ,ay trigger walking imbalances or a limp. This causes the foot to repeatedly rub against the inside of the shoes resulting in the formation of calluses, inflamed skin and diabetic foot ulcers. A diabetic’s sweating mechanism, is altered when autonomic toenails and cuticles are commonly observed. Fungal and bacterial infection causing fever and chills. Numbness in the feet can be a sign to nerve damage from diabetes. Treating foot pain though there is no permanent cure for diabetes. As of now, this condition can be controlled with the help of medication. There are several over the counter drugs available that can help soothe the pain. The doctor may also advice the patient to take rest and reduce foot movement during painful spells. Although foot pain and diabetes do go hand in hand, these painful symptoms can be combated by careful monitoring of blood sugar levels and consistent examination of the feet. This can prevent problems from starting, and help correct problem that have begun. For people who complain of diabetic foot pain it is important to have it evaluated by physician and introduce the appropriate diabetic foot care. Although oral medication is known to be helpful, the best course of action is to maintain a healthy lifestyle and eat a well balanced diabetic diet to maintain healthy blood sugar levels. 23 Problems and symptoms for Low blood glucose If your blood glucose reading lower than 70 mg/dl is too low. If you take insulin or diabetes tablet, you can have low blood glucose (also called hypoglycemia) Low blood glucose is usually caused by eating less or later than usual, being more active than usual, or taking too much diabetes medicines. Drinking beer, wine, or liquor may also cause low blood glucose or make it worse. Low blood glucose happens more often when you’re trying to keep your glucose level near normal. This is no reason to stop trying to control your diabetes. It just means you have to watch more carefully for low level SYMPTOMS of low blood glucose are feeling nervous. Shaky or sweaty. Sometimes people just feel tired. The signs may be mild at first. But a low glucose level can quickly drop much lower if you don’t treat it, when your glucose level is very low, you may get confused pass out, or have seizures. If you have any signs that right always. If its less than 60-70 mg/dl, you need to treat it right away. Low blood glucose treating and prevent If you feel like your blood glucose is getting too low but you can’t test it right then. Play it safe go ahead and treat it. Eat 10- 15 grams of carbohydrate right away. Check your blood glucose again in 15 minutes. Eat another 10-15 grams of carbohydrates every 15 minutes until your blood glucose is above 70 mg/dl. So if your next planned meal or snack is more than 30 minutes away., you should go ahead and eat a small snack, something like crackers. In your glucose logbook or record sheet, write down the number and the times when low levels happen. Think about what may be causing them. If you think you recorded. You may need to call your health care provider to talk about changing your diet, activity, or diabetes medicine. Tell family members close friends, teachers and people at work that you have diabetes. Tell them how to know when your blood glucose is low. Show them what to do if you can’t treat yourself. Someone will need to give you fruit juice, soda pop (Not diet) or sugar. If you can’t swallow someone will need to give you a shot of glucagon and call for help. Glucagon is a prescription medicine that raises the blood glucose and is injected like insulin. If you take insulin, you should have a glucagon kit handy. Teach family members, roommates, and friends when and how to use it. Write in your 24 logbook why you had a low blood glucose in not safe. You may be danger of passing out. If you get confused, pass out, or have a seizure, you need emergency help. Don’t try to drive yourself to get help. Be prepared for an emergency, try to stay close to your usual schedule of eating. Activity and medicine, if you’re late getting a meal or if you’re more active than usual, you may need extra snack. Check your blood glucose before doing any of these things; Driving a vehicle. Using heavy equipment,. Being very physically active. Being active for a long time. Be prepared always to carry some type of carbohydrate sugar food or drink with you so you’ll be ready at any time to treat a low glucose level. Daily check your blood glucose (sugar) You can do a test to find out what your blood glucose is at any moment. Your health care team can show you how to do the test yourself. Using a finger prick, you place a drop of blood on a special coated strip, which “reads” your blood glucose many people use an electronic meter to get this reading checking your own blood glucose levels is a key to taking charge of your diabetes. Blood glucose testing can help you understand how food, physical activity and diabetes medicine affect your glucose levels. Testing can help you make day to day choices about how to balance these things. It can also tell you when your glucose is too low or too high so that can treat this problem. Lab test glycosylated hemoglobin (HBA1C) By performing an HbA1C test, health provides can sum up your diabetes control for the past few months. An HbA1C test measures how much glucose has been sticking to your red blood cells. Since each red blood cell is replaced by a new one every 3 to 4 months, this test tells you how high the glucose levels have been during the life of the cells., if most of your recent blood glucose readings have been near normal (70 to 140 milligrams per deciliter or mg/dl with the higher reading mainly after meals) the HbA1C test will be near normal (usually about 6%-7%). If you’ve had many readings above normal, the extra glucose sticking to your red blood cells will make your HbA1C test read higher. You should get an HbA1C test every 3 month if your test results are not yet at goal. You should get an HbA1C test at least 25 2 times a year if your HbA1C result are at goal, ask your health care provider for the results ask your team to tell you the normal range of values and help you set a goal for yourself. If you’re HbA1C tests results are high, work with your team to adjust your balance of food, physical activity, and diabetes medicine. When your HbA1C test result is near your goal, you’ll know you’ve balances things well. Maintain healthy life style and normal glucose level. Diabetes patient continue to maintain healthy lifestyle and stick to daily routines that involve regular exercise, good nutrition, glucose monitoring and regular visits to health care providers. To keep your glucose at healthy level, you need to keep a balance between three important things, what you eat and drink, how much physical activity you do; what diabetes medicine you take (if your doctor has prescribed diabetes pills or insulin) Very important to your health to control your blood glucose(sugar). Keeping your glucose level close to normal helps prevent or delay some diabetes problems, such as eye disease, kidney disease and nerve damage. One thing that can help you control your glucose level is to keep track of it. You can do this by; checking in clinical laboratory or your own glucose level a number of times each day (self monitoring of blood glucose) Many people with diabetes check their glucose at least 2 times a day getting an HbA1C test from your health care provider about every 3 months. These tests can help you and the rest of your diabetes health care team doctor, diabetes educator, and other work together to help you control blood glucose. People who have type 1 diabetes as well as people who have type 2 diabetes can benefit by keeping their blood glucose levels closer to normal. 26 Problems and signs for high blood glucose For most people, blood glucose levels that stay higher that 140mg/dl (before meals) are too high. In talk with your health care team about the glucose range that is best for you. Eating too much food, being less active than usual, or taking too little diabetes medicine are some common reasons for high blood glucose can damage body organs. For this reason, many people with diabetes try to keep their blood glucose in balance as much as they can. Some people with type 2 diabetes may not feel the signs of high blood glucose until their blood glucose is higher then 300 people with blood glucose higher than 300 are more likely to have dehydration. Dehydration can become a serious problem if not in treated right way. Your blood glucose is more likely to go up when you’re sick for example, when you have the flu or an infection. You’ll need to take special care of yourself during these times. Some common signs of high blood glucose are having a dry mouth, being thirsty, and urinating often. Other signs include feeling tired, having blurred vision, losing weight without trying. If your glucose is very high, you may have stomach pain, feel sick to your stomach, or even throw up. This is an emergency and you need to go to the hospital right away. If you have any signs that your blood glucose is high. Check your blood, in your logbook or on your record sheet, write down your glucose reading and in frequent urination can be a signs of high blood sugar. The time you did the test. If your glucose is high, think about what could have caused it to go up. If you think you know of something, write this down beside your glucose reading. Preventing high blood glucose (sugar) Keep a balance with your food and activity plan as much as you can, drink water in plenty. Take your diabetes medicine about the same time each day. Work with your health care team to set goals for weight, blood glucose level, and activity. Test your blood glucose Keep track of your blood and go over your records often. You’ll learn how certain food or activities effect your glucose. Show your records to your health care team. Ask how you can change 27 your food activity and medicine to avoid or treat high blood glucose. Ask when you should call for help. Take medicine and care yourself Be sure to keep your diabetes pills or insulin. Don’t stop taking them even if you can’t eat. Your health care provider may even advise you to take insulin during sickness. Eating & Drinking Diet Nutrition Try to eat the same amount of fruits and breads as usual. If you can, eat your regular diet. If you’re having trouble doing this, use carbohydrate choices or serving, eat enough soft foods or drink enough liquids to take the place of the fruits and breads you usually eat. What to eat or drink when you’re sick food that have 15 gram carbohydrate or one carbohydrate serving . Diet For The People With Diabetes Do’s and Don’ts 1. Avoid direct sugars 2. Reduce intake of fried and fat rich food items. 3. Increase intake of fiber rich foods, vegetables and fruits 4. Quantity of food, wheat matters a lot more than what we eat in general 5. Divide your 3 meals pattern into 6 small frequent meals (healthy diet keeps your blood sugar under good control 6. Coffee tea and diabetes, carbohydrates in fruits, carbs, Fat and protein, children and their diabetes diet. Food and blood glucose, healthy supermarket shopping guide for people with diabetes, how to be mindful eater, how to decode food labels, Importance of whole grain foods for people with diabetes, make your recipes diabetesfriendly managing diabetes though behavior modification, snack ideas for people with diabetes, the facts about sugar & sugar substitution, type 2 diabetes and food portion distortion when you or a family member is newly diagnosed with diabetes, life suddenly gats very complicated. There is a whole new challenge to grocery shopping and cooking to keep them happy 28 and healthy. Along with the medications that the person suddenly needs, your doctor will often give a meal plan involving diabetic exchanges or a set amount of calories and fat gram that they want the patient to stick to each day to maintain their health and keep their blood sugar in normal range. While most doctors’ or hospital recommend that the patient and family member attend diabetic training classes, Check for difference Weight yourself everyday, losing weight without trying is sign of high blood glucose. Check your temperature every morning and evening a fever may be a sign of infection. Every 4 to 6 Hrs, Check how you’re breathing and decide How alert you feel . Having trouble breathing, feeling more sleepy than usual, or not thinking clearly can be danger signs in keep records Use the “ records for sick days”. 29 Managing your diabetes at work, school and during travel Staying in charge of your diabetes no matter what your day holds work, school, travel, or special events takes planning ahead. Many days will go smoothly, but some days will hold surprises, such as extra activity or delays that throw your schedule. Off plan ahead for these times by always keeping a treatment for low blood glucose may be low Go ahead and treat it right away. Stay as close to your eating, activity and medicine schedule as you can, keep track of your blood glucose so you can pick up changes early. Were or carry identification that says you have diabetes, Talk with your health care team about your planned schedule and activity. Ask for help in planning ahead for work, school, travel and special events. When you read of this section, you may think of more question to ask. Talk with your health care team about the type activity you do at work or at a school. From time to time, you and your health care team may need to make changes in your activity, medicine, or eating many people take supplies for checking their glucose to school or work so they can check if at regular break times. Some people choose to show their fellow workers, their teachers, or their classmates how to help if they should ever have a problem. Some people like a have written steps on file at their place of work or with their teacher in talk with your health care in provider about balancing your daily activities and your glucose levels during travel. When you plan a trip, think about your day to day schedule and try to stay as close to it as you can. For example, in you usually check your blood glucose at noon and then eat lunch, plan to do this on your trip. As well. Trip can hold surprises in delay and change. Even the types of food and supplies you can buy on your trip may not be the same as those you get at home. Before you travel, work with your health care in provider to plan your timing for medicine, food, and activity. Talk about what to do if you find changes in your glucose readings. Test your blood often and keep track of it. Wear identification that says you have diabetes. Let other know how they can help you. Check new airline travel tips by contracting the travel agencies If you’re travelling in a different time zone, you may need to change your timing of food, 30 medicine and activity. Ask your health care provider to help you with this. Talk about the food and drink choices that would be healthy for you. If you’ll be in another country, ask your doctor to write a letter explaining that you have diabetes. It’s also a good idea to get your doctor to write a prescription for you to get insulin or supplies if needed, no matter where you travel, you can take charge of your diabetes. Plan ahead for trips Keep snack with you that could be used to prevent or treat low blood glucose. Carry extra food and drink supplies with you, such as cracker packs and small can of juices or bottled water. Carry blood glucose testing supplies with you Take along all the diabetes medicine you’ll need keep medicines in the original pharmacy container with the printed label that clearly identifies the medicine. Feeling about having diabetes Living with diabetes is not easy. It’s normal to feel troubled about it. Tell your health care team how you feel. Point out any problem you have with your diabetes care plan. Your diabetes educator or other health care provider may be able to help you think of ways to deal with this problem. Talk about the stresses you at home, school, and work. How do you cope with these pressures? If your feeling is getting in the way of taking care of yourself, you need to ask to help. To take help from your familyand friends It helps talk with other people who have problem like your own. You may want to think about joining a diabetes support group. In support groups, people who have just found out they have diabetes can learn from people who have lived with it for a long time. People can talk about and share how they take care of their health. How they prepare food, and how they get physical activity. Family members who do not have diabetes may have to join a support group, to ask your health care team about support group for people with diabetes and their families and friends. 31 Counselling One to one and family counseling sessions may also help. Be sure to see a counselor who knows about diabetes and its care. Ask your health care provider to help you find a counselor. It can help to talk with other people who have problems like your own. Diabetic problems with Eye Diabetic eye disease (also called diabetic retinopathy) is a serious problem that can lead to loss of sight. There’s a lot you can do to take change and prevent such problems. Research shows that keeping your blood glucose level closer to normal can prevent or delay the onset of diabetic eye disuse. Keeping your blood pressure under control is also important finding and treating eye problems. Diabetic eye disease signs Since diabetic eye disease may be developing even when your sight is good, regular dilated eye exams are important for finding problems early. Some people may notice signs of visions changes. If you’re having trouble in reading, if you’re vision is blurred or if you’re seeing rings around lights, dark spots, or flashing lights, you may have eye problems. Be sure to tell your health care team or eye doctor about any eye problems you have. If you’re having trouble with your vision, talk with your health care team or eye doctor. Protecting your sight keep your blood glucose under control , high blood glucose level can damage your eyes as times goes. Work with your health care team to keep your blood glucose levels in the target range. Blood pressure under control High blood pressure can damage your eyes. Have your health care provider check your blood pressure atleast 4 times a year. If your blood pressure is higher than 130/80, ask your health care provider how to keep your blood pressure at a healthy level. You may need medicine to keep your blood pressure at a healthy level. Regular eye chek up Even if you’re seeing fine, you need regular, complete dilated eye checkup s to protect your sight. Ask your health care 32 provider to help you find an eye doctor who cares for people with diabetes. Before the checkup, a doctor or nurse will put drops in your eyes to dilate the pupils. You should have your eyes dilated and examined at atleast once a year. Even if you’ve lost your sight from diabetic eye disease you still need to have regular eye care. If you haven’t already had a complete ye exam. You should have one now if any of these conditions apply. 1. You’ve had type 1 diabetes for 5 or more years. 2. You have type 2 diabetes. 3. You’re going through puberty and you have diabetes. 4. You’re pregnant and you have diabetes. 5. You’re planning to become pregnant and you have diabetes. Physical activity plan If you have diabetic eye disease, talk with your doctor and care provider about the kind of physical activity that is best for you. Treating for diabetic eye disease Treating eye problem early can help save sight. Laser surgery may help people who advanced diabetic eye disease, an operation called vitrectomy may help those who have lost their sight from bleeding in the back of the eye. If your sight is poor, an eye doctor who is an expert in low vision may be able to give you glasses or other devices that can help you use your limited vision more carefully. You may want to ask your health care provider about support group and job training for people with poor vision. Think of a way to remind yourself to get an eye exam each year. Diabetic kidney disease Diabetes can cause diabetic kidney disease (also called diabetic nephropathy), which can lead to kidney failure. There’s a lot can do to take charge and prevent kidney problems. A recent study shows that controlling your blood glucose can prevent or delay the onset of kidney disease. Keeping your blood pressure under control is also important. The kidneys keep the right amount of water in the body and help filter our harmful wastes. These 33 wastes are called urea, then pass from the body in the urine. Diabetes can cause kidney disease by damaging the parts of the kidneys that , to have his/her blood filtered through a machine(a treatment called dialysis) several times a week or have to get a kidney transplant. Take care of your kidneys by keeping blood glucose and blood pressure in balance. Testing your kidneys Your health care provider can learn how well your kidneys are working by testing for micro albumin (a Protein) in the urine. Micro-albumin in the urine is an early sign of diabetic kidney disease. You should have your urine checked for in microalbumin every year. Your health care provider can also do a yearly blood checkup to measure your kidney function. If the tests show micro-albumin in the urine or if your function is not normal write down the dates and the results of these tests. Ask your care provider to explain what the results mean. To protect your kidney control blood glucose High blood glucose can damage your kidney as time goes by. Work with your health care team to keep your glucose levels as close to normal as you can. Work with your health care provider to prevent and to treat high blood pressure(or hypertension) can damage your kidneys. You may want to check your blood pressure at home to be sure. It shows lower than 130/80. Have your health care provider check your blood pressure at least 4 times a year. Your doctor may advice you to take a blood pressure pill, to help protect your kidneys. To lower your blood glucose Practice these steps;- 1. Maintain a healthy weight. Be a active every day ,Eat fewer foods high in salt and sodium. Eat more fruits and vegetables, whole grain breads and cereals, and low far dairy products. 2. Take your medicine the way your doctor tells you. 3. Have your blood pressure checked often 34 Control blood glucose levels and blood pressure may help to prevent or delay kidney failure. Call your health care provider right away if you have any of these signs of kidney infections. Back pain. Chills Fever Ketones in the urine. Tell you’re health care provider if you have any signs of kidney bladder infection. Your health care provider will test your urine. If you have a bladder or kidney infection, you’ll be given medicine to stop the infection. After you take all the medicine, have your urine checked again to be sure that the infection is gone. 35 Heart and blood vessel problems Heart and blood vessel problem are the main causes of sickness and death among people with diabetes. These problems can lead to high blood pressure. Hear attacks and strokes, heart and blood vessel problems can also cause poor circulation (blood Flow) in the legs and feet. You’re more likely to have heart blood vessel problems, if you smoke cigarettes, have high blood pressure, or health care cholesterol or other facts in your blood. Talk with your health care team about what you can do to lower your risk of heart and blood vessel problem. Ask about taking a daily aspirin to help prevent Heart blood vessel problem. Keep your heart and blood vessels healthy signs of heart and blood vessel problem. If you feel dizzy, have sudden loss of sight, slur your speech, or feel numb or weak in arm or leg, you may be having serious heart and blood vessel problem. Your blood may not be getting to your brain as well as it should. Danger signs of circulation problem to the heart include chest pain or pressure, short beats. If you have any of these signs, go to an emergency room or call your health care provider right away. Signs of circulation problem for your legs or pain or cramping in your buttocks, thighs, or calves during physical activity. Even if this pain goes away with rest, report it to your health care provider. Preventing and controlling heart and blood vessel problems eat right and get physical activity. Choose a health diet, low in salt, work with a dietian to plan health meals. If you’re over weight, talk about how to safely burn weight. Ask about a physical activity or exercise program for you. Don’t use tobbaco avoid it Smoking cigarettes causes hundreds, thousands of deaths each year. When you have diabetes and also use tobacco, the risk of heart and blood vessel problem is even higher, one of the best choices you can make for your health is to never start smoking or if you smoke to quit. At least once a year, you’re in health care provider about ways to help you stop. 36 Check your blood pressure. Get your pressure checked at each visit. If your blood pressure is higher that 130/80, ask what step to take to reach your goal. If your blood pressure is still high after 3 months you may need medicine to help control it. Many medicines are available to treat high blood pressure. If you have side effect from medicine, ask your health care provider to change it. Talk to your health care team about whether you need medicine to take charge of your blood pressure. Check your cholesterol Get your cholesterol checked once a year, record the results, calculate your total cholesterol should be lower than 200mg/dl (milligrams per deciliter) Ask your health care team to explain what your HDL and LDL levels are. If your cholesterol is higher than 200mg/dl on two or more checkups, you can do several things to lower it. You can work with your health care team to improve your blood glucose control, you can lose weight (if you’re over weight) and you can cut down on foods that are high in fat cholesterol. Ask your health care team about foods that are low in fats. Also your health care provider what steps to take to reach your LDL cholesterol goal. You may need a medicine to help control it. If you need aspirin to prevent heart attack or stroke. Ask if you need an electrocardiagram (ECG) If you’re having heart and blood circulation problems an ECG may help you and your health care provider know if you need to change your treatment. Nerve Damage Diabetic nerve damage ( also called diabetic neuropathy) is a problem for many people with diabetes. Over time, high blood glucose levels damage the delicate coating of nerves. This damage can cause many problems, such as pain in your feet there”s lot you can do to take charge and prevent nerve damage. A recent study shows that controlling your blood glucose can help prevent or delay these problems . Controlling your blood glucose may also help reduce the pain from some types of nerve damage. 37 Signs of diabetic nerve damage Some signs of diabetic are pain, burning, tingling or loss of feeling in the feet and hands. It can cause you to sweat abnormally, make it hard for you to tell when your blood glucose is low and make you feel light headed when you stand up nerve damage can lead to other problems. Some people develop problems. Swallowing and keeping food down, Nerve damage can also cause bowel problems, make it hard to urinate, cause dribbling have trouble telling your glucose is low may be a sign of nerve damage. With urination and lead to bladder and kidney infections. Many people with nerve damage have trouble in having sex. For example men can have trouble keeping the penis erect, a problem called impotence (erectile dysfunction). If you have any of these problems, tell your health care provider. There are ways to help in many cases. Protecting your nerve from damage blood glucose in control High blood glucose can damage your nerves as time goes by. Work with your health care team to keep your glucose levels as close to normal as you can. Have a physical activity plan Physical activity or exercise may help keep some nerves healthy., such as those in your feet. Ask your health care team about an activity that can keep a good health for you. Tell your health care provider if you have trouble with sexual function. Check your feet for changes If you’ve lost feeling in your feet, you’ll need to take special care of them. Check your feet each day. Wear shoes that fit well. Pregnant women’s have diabetes. Women with diabetes can have health babies, but it takes planning a head and effort. Pregnancy can make both high and low blood glucose levels happen more often. It can make diabetic eye disease and diabetic kidney disease worse. High glucose levels during pregnancy are dangerous for the baby, if you don’t want to become pregnant, talk with your health care provider about birth control. 38 Protect your baby yourself Keeping your glucose levels near normal before and during pregnancy can help protect you and your baby. That’s why it so important to plan your pregnancies ahead of time. If you want to have a baby, discuss it with your health care provider, Work with your diabetes care team to get and keep your blood glucose in the normal or near-normal range before you become pregnant. Your glucose records and your HbA1C test result will show when you have maintained a safe range for a period of time. You may need to change your meal plan and your usual physical activity, and you may need to take more frequent insulin shorts. Get a complete check of your eyes and kidneys before you try to become pregnant. Diabetes during pregnancy Some women have diabetes only when they’re pregnant. This condition, which is called gestational diabetes, can be controlled just like other kinds of diabetes. Glucose control is the key. Your health care team can help you take charge of gestational diabetes. You are more likely to develop type 2 diabetes. Check again for diabetes at least 6 weeks after baby is born and at regular times for the rest of your life. If you learn you have diabetes when you’re pregnant, work closely with your health care team to stay healthy. Diabetes for women’s health control Some women with diabetes may have special problem, such as bladder infections. If you have an infection, it needs to be treated right away. See your doctor. Some women get yeast infections in their vagina, especially when their blood glucose is high. A sign of a yeast infection may be itching in the vagina. If you notice vaginal itching, tell your health care provider, who can tell you about medicines you can buy at the drugstore and about how to prevent yeast infections. Some women with diabetes may have trouble with sexual function. Discomfort caused by vaginal itching or dryness can be treated. Ask your doctor how often you should get a pap smears and mammograms(breast X-ray) Regular pap smears and mammograms help detect cervical and breast cancer early. All women whether or not they have diabetes need to have these tests regularly. 39 Dental disease when diabetes People with diabetes are more likely to have problem with their teeth and gums Because of high blood glucose. There’s a lot you can do to take charge and prevent these problem. Caring for your teeth and gums every day can help them healthy. Keeping your blood glucose under control is dental care helps prevent dental disease. Symptoms of dental disease Sore , swollen and red gums that bleed when you brush your teeth is a sign of dental problem called gingivitis. Another problem called period entities., Happens when your gums shrink or pull away from your teeth. Like all infections, dental infections can make your blood glucose go up healthy teeth and gums depend on regular care and controlling your blood glucose levels. Preventing dental problems keep your blood glucose under control high blood glucose can cause problem with your teeth and gums. Work with your health care team to keep your glucose levels as close to normal as you can. Brush your teeth often Brush your teeth at least twice a day to prevent gum disease and tooth loss. Be sure to brush before you go to sleep. Use a soft toothbrush and toothpaste with fluoride. To help keep bacteria from growing on your toothbrush, rinse it after each brushing and store it up right with the bristles at the top. Get a new toothbrush at least every 3 months. Daily floss of teeth Beside brushing you need to floss between your teeth each day to help remove plague, a film that forms on teeth and can cause tooth problem. Flossing also helps keep your gums health. Your dentist or dental hygienist will help you choose a good method to remove plague, such as dental floss, bridge cleaners, or water spray . If you’re not sure of the right way to brush or floss ask your dentist or dental hygienist for help. Protect your teeth by brushing twice or more a day and flossing each day. See your dentist at least once every 6 months. If you don’t have a dentist, fine one or ask your health care provider for the name of a dentist in your community. See your dentist right always if you 40 have trouble chewing or any signs of dental disease, including bad breath a bad taste in your mouth, bleeding or sore gums, red or swollen gums, or sore or loose teeth. Give your dentist the name and telephone number of your diabetes health care provider. Each time you visit, remains your dentist that you have diabetes. Plan dental visit so they don’t change the times you take your insulin and meals. Don’t skip a meal or diabetes medicine before your visit. Right after breakfast may be a good time for your visit. 41 2 Nature Medicine Yoga Yoga As Medicine And A Fact Known World Wide As A Nature Cure As known to world about Yoga as a nature cure it is recommended around the Global ly and internationally as a medicine which can cure many diseases and also an ancient way of practicing exercise on a routine bases. In olden days many people followed this exercise particularly the people of the Vedas. This therapy which was under a particular areas of people who had followed this way of practicing Yoga which had given them a peace of mind and also this peace of mind gives man a life which had kept him away from many disease. So it is Globally recommended to practice this exercise with no cost or labor. A few moments which utilizes some of our time which has no limitations for our wellbeing. To start with, This had a impact on the human body which as a medicine ; preventive, curative and also an alternative ayurveda, nature cure and Yoga as a nature. Yoga as a medicine all over the world. Adopted as a safe method for a simple and a also a long term cure. It is also had a very good adaptation by many people, so as to develop their mindly status, and also a diet controlled way of life which in course of time had reached millions of people, a positive way of life with no side effect or complaints. Each every individual in this Universe has to enjoy this life of richness in human peace. Mentally not disturbed by worrying world. This person who has committed himself to Yoga is a person free from stress and healthy way of living in the world of many diseases attacking a person in all ways of life. That is mentally. Physically and also internally which effects human organs . So Yoga as a whole has many positive aspects in human life that in other words can be said as Physiologically and psychologically. As Maharishi Patanjali was the person who had brought this type of Yoga said as ASHTANGA Yoga, which as practice considered as YOGA SADHANA (practice) which on day to day 42 involved in one man’s life , has the following eight way practice also said as constricted or many methods and types put in eight terms. 1. Yama 2. Niyama 3. Asana 4. Pranayama 5. Pratyahara 6. Dharana 7. Dhyana and 8. Samadhi. It is the ways defined as Hatha Yoga, Raja yoga, Kriya Yoga, Bhakti Yoga, Karma Yoga, Japa Yoga, Kundalini Yoga, Janana yoga Etc…. So, the fore told history of Yoga is nothing a Gift given to mankind, for his well being as pretold Upanishads, which gave birth to Yoga as termed as “yuj”. Which involves human mind and body. As a two way saying as (Jeevatma) and (Paramatma) , Which was said in the times of Vedas, as said earlier it a subject which describes about human mind, which involves a basic term as ‘stress’ ( sareera Madhya khalu dharma sadhanam). As come to past around 125 years the information as travelled in Indian soil and had successfully developed as impression and had been motivated in the fields of treatment of chronic diseases viz., asthama, asthritis, eosnophilia, sinusitis, blood pressure (high or low) diabetes, gastric trouble, epilepsy, insomnia (requirement of sufficient sleep), obesity, indigestion and common ailments like back-ache, bronchitis, tonsillitis, cervical spondilytis, diarrohea, fatigue, headache, migraine, hydrocele, hernia, adenoids, piles, peptic ulcer, disc prolapsed, common cold besides eye sight, height, toning up memory power, As far the respiration is considered it consists of Prayanyamic which is had been termed and involves and said as one inhalation and one exhalation. And consists four units; 43 1. Puraka, (literally, that which fills i.e inhalation) 2. Kumbhaka ( literally, a steady state of full distension of the lungs), 3. Rechaka ( literally, that which expels I.e ., exhalation), and 4. Shuyaka (literally, a state of viod) Dieting in Yoga Keeping physically and mentally fit with proper diet enables us to be in stress free state. Which is motivated by Yoga with proper diet.For example your bowel I s unclean or full of dirt with poisons due to faculities, this in turn leads to brain fuzzy. So a clean and a healthy bowel is great, normalizing the entire body in perfect state, with proper elimination of digestive wastes. And so taking care of your diet also attain a natural therapy of avoiding diseases, The food intake is under a particular limitations, excess intake may cause many deformalities, so over weight is also a cause for disease. We can achieve the same result by have a energetic food with nutrition and a proper exercise in Yoga. Our energy is been utilized when we work, rest and think, some of our organs are at work even at rest such as heart, lungs and kidney. The energy utilized are As follows. 1. Promoting and maintaining the normal activities of the internal organs, 2. Maintaining the body temperature, 3. Supporting the external physical activities of the body, you also need energy for 4. Conversion of food into new chemical substances in the body. This energy comes from the food that you eat. The lacto vegetarian diet as been involved as rich in protein ( milk, cheese, curd, nuts, soya beans, pulses and many cereals and vegetables) in carbohydrates ( cereal flours, rice, potatoes) 44 and fats ( butter, ghee, coconut oil, and other vegetables oils). Those who Are unable to discontinue eating meat can continue to eat meat at a longer intervals and can have once in a while. This will be a benefit for the practice of Yoga. And still losing or regular diet may be leading to more fat intake etc… with vitamins it can be utilized but with addition of milk, the vegetable diet becomes ideal nourishment. Not only vigour and efficiency but longevity with endurance and tranquility of the mind. 45 3 The Asanas Applications to be applied for proper maintainence of bodyfitness A regular evacuation of the bowel can avoid many disease including the dieting, so you are free from constipation. Yoga is one of the best practice to a clean bowel. The stomach is also in empty state. As required you can take a hot or cold bath immediately before performing your exercises, but after exercise a cold bath should be taken within 15 minutes. You can have a regular routine in the mornings at least 45 minutes every day. And the breakfast should be taken only after 30 minutes of the regular exercise. As doing so in the due course, you feel a little flexed to do both morning and evening also. Taking exercise in evening may be taken only a gap of 3hrs break before doing exercise. Prayers or meditation can be performed as desired and sitting in sukhasana (plate 10 or padmasana (plate 2) before or after Pranayamic breathing exercise. If it is ritual or a regular prayer or worship for better concentration please be in check or re-check your posture standing of sitting and also have a check on wrong postures. Theraptic Treatment In Yoga As said earlier there are many diseases which can be cured by Yoga, the very important and very essential is for Diabetes which is a common and effective disease which has a very harmful effective on human body in which it orginates in the pancreas (kloma) which is one of the organ which helps digestion, The pancreas reduces the sugar level in the blood. Insulin is hormone which is produce in the pancreas , it is constituted by a cell called beta cells, so diabetes is insulin dependent and insulin independent. Beside diet, or selective food, Yoga is an important aspect which is a selective type or mode for the cure of diabetes. When pancreas reduces the 46 production of insulin, it is in turn identified as excessive urination, said as ‘ mellitus’ it is ‘udaka meh’. ( insipidus). Diet;- Dieting is defined as the food taken should be nutrition’s, limited and at regular intervals. There are many foods such as Protein, carbohydrates, and fats which has or produces sugars and pass it to the blood. So on dieting this food should be reduced or avoided. Pancreas reduces the sugar level and hormones such as pituitary, thyroid and adrenal glands. So, the intake of food should be in a measured calories that is 30 calories per kg or less for the body weight of an individual for his/her height age and constitution, i.e, for a person weighing 60 kg (132lb) it should be about 1800 calories. If the diabetic is overweight, only 25 calories per kg should be supplied. The Supplement To Be Taken As A Precaution Tea and coffee without sugar; soda water, soups, wheat, jowar ( in a moderate quantity) raw vegetables like bitter gourd, leafy vegetables of all types and preferably “ methi “ and of the fruit jamun and sour pomegranate, lemon, saccharine ( sodium cyclamate). Foods Which Should Be Avoided Many fatty foods should be avoided, all types of sweets ( solid) drinks such as sherbats, cola, pepsi and preparations in cream, cholcolates, kheer, milk sweets, alcoholic beverages, milled rice, meat, nuts and potatoes chips, bananas, chikoo, root vegetables, daida fats, yellow yolk of egg. By all means water level should be strictly maintained between 60-70%. Some Of The Sugar Levels In Foods Cereals like rice, wheat, bajara, jowar etc has 70-80% of Carbohydrates; Pulses 56-60% Nuts; 10-20%, Milk 5%; Leafy Vegetables 3-5%, non-leafy vegetables 6-15% roots and tubers 15-25%, Fresh fruits contain sugar varying from 5-35% of which water melon and bananas would carry. Carbohydrates-4 calories, 1gm fat -9 calories for each gram. 47 Yoga As A Medicament Yoga can should be done mentally and physically . The stretch of the physical limbs and stress on the muscles and nerves release the bio energy which is connected breathing. India’s one of the major asana or popular is SURYA NAMASKAR, were it is practiced throughout the Indian soil, and as such there are other Asanas also namely 1. MURASANA, 2. PASCHIMOTTANASANA, 3. BHUJANGASANA, 4. TIRYAK TADASANA, 5. DHANURARASANA, 6. CHAKRASANA, 7. SARVANGASANA 8. PRANAYAMA NADI SHODANA, 9. BHARAMARI, 10. BHASTRIKA, 11. UJJAYI 12. KAPALBHATI, Are a very required exercises of Yoga for mental and physical stability Effect Of Yoga On Kidney So, it is considered or effective part of the body, that is undergoing changes when Yoga is performed. So defining Kidney is bean shaped organ in a pair, situated on eitherside of the vertebral column and also in the abdominal cavity. So the kidney one of the excretory system in which it acts as a filter and also a part which purifies and also throws out the waste. So, one is unable to perform its regularities the other is on function. Blood enters the kidney through artery and returns through the renal vein. The term “renal “ pertains to kidney. Blood gets filtered through the kidney. So the effect of Yoga is the way it 48 helps to protect or preserves the kidney one of the vital parts of the body. These are as follows: 1. Surya Namaskaram, 2. Sputa Vajrasana 3. Shashankasana 4. Marjariasana 5. Paschimottanasana 6. Ardhamatsyendrasana 7. Halasana 8. Gomukhasana 9. Ushtrasana 10. Hamasana 11. Mayurasana 12. Koormasana has more effect It is also advised to go for Laghushankaprakshalana and garbha nouli and practive uddiyana bandha with this asanas one can reduce salt and increase intake of water and also check regular urination. At least one has to take 5 to 7 litres of water per day and a minimum of 2.5 litres of urine to be excreted each day . So more fluids are advisable in the diet especially water. Obesity Due to heavy weight of the body Many disease can occur diabetes, arthritis, bronchitis, hypertensions and cardiac problems. If the body weight is more than 20 pounds above the limitations according to (bio mass index) BMI or height and weight ratio, so Yoga is one of the solutions. So exercise of Yoga reduces the body weight and also there is reduction of the risk of obesity. So combined with Yoga a dietry supplement is a must Yoga insists on Plants and vegetables. During this process one should completely avoid sugars, fats, rice, potatoes etc. 49 Bandhas (Locks) Yoga bandha methods are of great significance. They have a bearing on the pranic body. Bandha practice in the pranayama is of greater impact. There are three bandhas or locks viz., jaladhara, moola, uddiyana. They act directly on the three psychic knots. Moola. Moola bandha (anal lock) is associated with brahma granthi, uddiyana bandha (abdominal lock) with Vishnu ganthi and jalandhar bandha (clavicular lock) with the rudra granthi. In the breathing process, these locks pave way for holding the ‘prana’ and thereby facilitate the awakening of the plexuses (chakras) and the rising of the kundalini.” Hatha yoga pradipika” elabrorately deals with these bandhas and their spiritual significance. Moola bandha (perineum contraction): one has sat in a relaxed manner and breathes normally for a while. Then contract the perineal/ vaginal region pulling up on the muscles of the pelvic. This should be done twice or thrice initially. In the next stage, contraction of this region should be further tightened and retained and relaxed. Moola bandha is then practiced with internal breath retention. Inhale deeply; retain the breath inside and perfrom jalandhara bandha. One may push the heel pressing the genitals for a greater pressure on the anal and urinary sphincters in this position. Benefits: stimulates pelvic nerves and tones the uro genital and excreatory systems. Intestinal peristalsis is also stimulated, relieving one from the problem of consripation and piles. This is also useful for anal fissures, ulcers, prostatitis. As the practice of this releases energy, it is effective in the treatment of psychosomatic diseases. Its effects spread throughout the body through the brain and endocrine system and it is beneficial in cases of asthma, bronchitis and arthritis. It greatly helps release depression. Moola bandha is a means to attain sexual control and alleviate sexual disorders. Mudras (Gestures) Mudras in yogic parlance could be described as physical gestures symbolizing deepened awareness and concentration. A mudra may illustrate a technique of different aspects of asan, pranayama, bandha or a simple hand position. Mudrea have 50 greater significance than can be explained in words. But in their practice, one is sure of experiencing awakening of pranas, chakras, kundalini bestowed with psychic powers nd wish fulfillment. Mudras in scientific terms provide a means to access and influence the unconscious reflexes and habit patterns that –o-r-ig-inate in the –primitive areas of the brain around the brain stem. They establish a subtle, non intelligible connection with these areas. Each mudra sets up a different link and has a correspondingly different effect on the body, mind and pr-ana. There are different yoga mudras mediated with hands, head and body pstures. The mudras done with hands are meditative and they redirect the prana being released by the hands back into the body. Mudras which join the thumb and index finger engage the motaor cortex at a very subtle level, generating a link uo of energy which noves from the brain down the hand and then back again. Conscious awareness of this process leads to internalization of pranic energy. The main hand mudras are jnana mudra, chin mudra, chinmaya mudra, aadi mudra, yoni mudra, bhairava muddra, hridaya mudra. The mudras mediated with head and its parts such as eyes, ears, nose, tongue and lips form an integral part of kundalini yoga and are meditation techniques. They are shambhavi mudra, nasikagra drishti, tratak, khechari mudra, kaki mudra, bhujangini mudra, bhuchari mudra, akash mudra, shnmukhi mudra, sahasrara mudra, and unmani mudra. The mudras that form part of physical postures combined with mudra, yoga mudra, pashinee mudra, manduki mudra, and tadagi mudra, and aswini mudra. Benefits: this mudra strengthens the eye muscles and releases the tension in the optic region. It calms the mind removing emotional stress and anger. It enables greater concentration, mental stability. Regular practice of shambhavi mudra retards degeneration of the pineal gland and is the best for children from the age of eight onwards to balance their emotional development. This is an integral part of kriya yoga. 51 Yogasana Asana is a posture of sitting, standing or lying. Yogasana is that which brings about fulfillment in that posture enhancing the ability to maintain that for prolonged duration. As per maharshi patanjali’s lefinition ‘sthira sukhamasanam’ meaning that asana should be steadied comfortable. ‘hatha yoga pradipika’ deals in deals in detail about the spects of yogasanas. There are 84, 00,000 asanas even as there are as many species in the creation. The condensed packages of asanas are limited to a few hundreds and are called after the names of birds, animals, rishis (saints) ect. For our purpose, yogasana is that which enables one to evelve physically and mentally to be a complete healthy person with higher awareness. The bodily movement free strain is made possible through the free and abundant flow of prana sans toxins. Yogasana ideally establishes a body mind link. Its practice integrates and harmonizes the two. Yogasana start form shanthi mandhiram that is in Sanskrit words same translate in English. Take deep breath and say om..om..om; three times, start SHANTHI mandhiram. SAHANA VAVATHU SAHANOVE BHUNAKTHU SAHAVEERYAM KARAVAVAHAI THEJASVINA VATHITHA MASTHU MAA VIDHVI HAVA HAI OMSHANTHI…OM SHANTHI…OM SHANTHI. GURU BRAHMA GURU VISHNU GURU DEVO MAHESH VARAHA GURU SHAKSHAT PARABRAHMATAASMAI SHREE GURUVE NAMAHA. 52 1. Vajrasana (Diamond Posture) Sitting on your both heels hands rest on your both knees your body upright. Benefits reduce fat from the hip region, makes the ankle flexibility, to prevent , knee related problems, helpful to digesion over come from Gastrities helpful to over come from sciatica and varicose veins good posture for practice pranayama and meditation muslims praying genrally in vajrasana you can do every day after food atleast five minutes its very good to normally digesion caution;people who under gone knee surgery should not do it ,general yoga posture should be learn under yoga teacher. 53 2. Bhadrakonasana (Pelvic Flexibility) 1. Place the soles of your feet together and swing your knees up and down on to the floor. At first your knees might not reach the floor,but keep practicing until thay do 2. Your elbows on the ground,take your head on to your toes. this second stage is not practice after three months pregnancy 3. Tv Asana Lie on your stomach support your face in the palms of your hand this posture increase the blood supply to the pubic area and reproductive system usually we are in this posture see the tv at home so it as called has tv asana we can feel free and rest in this posture 54 4. Marichandrasana Lifting your left leg bring it forword and place your left foot flat on the floor in line with your right knee sit between your heels. Return step by step to position 1 and repeat with the oter leg tis exercise dose wonders to your hips it also helps prevent arthritis of your hip ans firms your buttocks and thighs 55 5. Anantasana Side leg Raise lie on your Right side,your head resting on your right hand palm down on the floor in front of you to give you balance, breath out slowly raise your leg as high as you can, without tilting backword place your left hand on your left calf,slide your hand along your leg till you can grasp your left toes. This posture to make pelvic region strong, To prevent and cure back pain , help to cure hydrocele. 56 6. Chakrasana (Wheel Posture) Lie on your back with your knees bend,hands on your waist, with your thumbs in the front and fingers at the back,breathing in slowly push your buttocks up as high you can,breathing out slowly return to position 1 and relax.chakrasana helpful to over come from lethargy and sluggishness of the liver, diabetes and excess fat. The people suffering from high blood pressure, heart problems,stomach ulcers,Alliviateconstipation dyspepsia . the people who have weak arms had undergone surgery recently hernia shoud not practice chakrasana. 57 7. Naukasana (Boat Posture) Lift your both legs forward bend your back and head raise your hands, final position of this posture resembles a boat ,relax the muscles of the body makes the joints flexible ,improve digesion, reduce stomach,reduce weight do not do who suffering from back pain will lerning if feel difficult to balance catch your knees, this posture practice makes the intestine, liver , pancreas,stomach strong. 8. Gomukhasana (Cow Face) 58 Sit in resting across left thigh,right foot on left thigh,take your right elbow over your right shoulder, and left arm round behind your back clasp the fingers of both hands between your shoulder blades and look up repeat on the right side This posture removes the stipness of the spine,neck and soulder,very good to induce relaxation,helps to ease away tension,so found use ful in treating stress originated diseases like hypertension,diabetes and sexualdisorders helps develop chest and increase deapth of breathing 9. Makraasana (Crocodile) Relaxing on the floor facing downwords on your both hands stedily makra means crocodile maskrasana rest during the middle of asana practice, good for relaxation,Heart dosent function against the magnetic force so heart gets rest very good to over come blood pressure mental tension insomnia 10. Sarvangasana (Shoulder stand) Stand on floor with your hands along with your body, slowly raise your legs, perpendicular to the floor,gently roll your weight on to your upper back supporting them with both of your hands keep your arms and elbows on the floor back of your head and neck remain flat on the floor,find compartable balance in to 59 which you can relax,inhale and exhale slowly and deeply in this position. Sarvangasana directly influences the thyroid gland normalaises the production of thyroid gland so helpful to prevent all thyroid disorders,the efficiency of thyroid gland to increase the height in childrens to maintain good health this posture improves blood circulation to the brain improve concentration memory to remove depression, to treat piles varicose veins it drains impure accumulated blood from lower part of the body ,it has been found that this posture is good to over come from menstrual problems and sexual disorders, use ful for tonning the legs and removing fatigue, increase resistance of the body to diseases by influiencing the tonsils and thymus, This posture effectively improves the flexibility of the vertebrae, also helpful to maintain vertebral nerves in good condition,useful to asthametic and to reduce slight high blood pressure. 60 11. Halasana (Plough Posture) Lie on your back with your hands by your sides and your toe together,breathing,raise your legs until they from right angle with your body hold for a count of three breath in,breathing out raise your hips off the ground and take your legs over towords your head until you touchthe ground with your toes,breathing in,slowly return to position,when your back touches the ground,breath out. Breathing in,slowly lower your legs down to the floor.relax. A flat stomach not only looks trim but means that your internal organs are being held in place too but remember, just as it has taken some yers to gain your excess weight , you are not going to become slim ovemight. This posture activates the entire spine , stretches the spinal muscles and tones the nerves of both inside out side of spine .this posture makes thyroid and parathyroid glands more efficient. The abdominal muscles become strong by the regular practice, helpful to alleviate dyspepsia constipation diabetes and some digestive disorders. Revitalizes the liver,kidney,spleen and pancreas for maintaining good health. Helpful to remove headache,neckache and backache. Ths regular practice good to control senses . 61 12. Bhujangasana (Cobra Posture) Lie on your stomach fingers inter locked beneath your chin, breathing in slowly push your head and shoulders off the floor and as far back as possible, tri to keep your thighs on the floor. Whether your chest is shapely or shapeless, flat or full,it is more attractive when carried well with your shoulders back, this posture to increase the flexibility of the spine, helpful to increase the efficiency of kidneys m, who suffering from slipped disc sciatica well get benefit from this posture. Good for overcome from asthma and respiratory disorders people who suffering from hernia peptic ulcer should avoid. 13. Salabhasana (Locust) 62 Lie on your stomach hands beneath your thighs, breathing in and with right knee straight raise the left leg as high you can breath out slowly lower your left leg relax repeat using your opposite side. This posture has been found useful for reliving sciatica and mild from of slipped disc, it effects the sympathetic and parasympathetic nerves system of the body, all abdominal organs are massaged and improve the functions ,help to cure diseases below the spine. Who suffering from hernia, peptic ulcer and intestinal tuberculosis, slipped disc should not do this posture very careful. 14. Dhanurasana (Bow Posture) Lie on your stomach bend your knees and grasp your ankles, breathing slowly raise your head and shoulders off the floor,at the same time,pull your ankles up so that your body forms a bow, breath out slowly lower yourself to the floor and relax. Very useful posture to over come from lethargy and sluggishness in mind and body, massage the abdominal organs like liver pancreas, so helpful to maintain normal function of abdominal organs good posture to diabetes and liver disorders.Remove the stiffness of the spine,helpful to avoid back pain and keep the spine healthy. beneficial to over come from mestural. 63 15. Janu Sirsasana (Bent Knee Forward Bend) Sit with your left leg bent left foot against your left thigh, right leg stretched out straight, and hands on your knees. Take three slow deep breaths, bend to the right side and grasp your right ankle toes or foot exhale and take your head down to your knee,Sit with your right leg bent left foot against your left thigh, left leg stretched out straight, and hands on your knees. Take three slow deep breaths, bend to the left side and grasp your left ankle toes or foot exhale and take your head down to your knee, 64 16. Padmasana (Lotus Mudra) Both legs cross in front of you with your right ankle resting on your left thigh if you can bring your left ankle on to your right thigh assuming a full lotus position legs to achieve a full lotus remain in half lotus with your left ankle beneath your right thigh now flex forward at the waist until you are resting your lower abdomen on your thighs relax in to this pose for several slow deep breaths grasp your hands together behind you and slowly lift your arms up word keeping them straight hold this posture for 10 seconds breathing deeply than lower your arms and slowly return to a rest posture. This lotus posture open the pelvic and hips flexing forward in lotus increase the stretch in your hips and grain try switching the legs that is on top. 65 17. Vaksasana (Tree Posture) Stand on your left leg place your right foot on your left thigh arms resting comfortably by your side close your eyes and become aware of your body s self balancing movements this posture help you develop the stability of a tree stand.this posture subtle shifts in the action of different muscles groups to keep you from falling are being orchestrated by an elaborate neuromuscular system balance centers in your inner ear or brain are continuously communicating with your postural muscles, helping the gravitational force that is trying to bring you down to the ground and same opposite side. It removes wavering of mind it develops the nervous system. and makes it stable. This posture to improve concentration. 66 18. Marjarasana (Cat) Elbow straight, kneel on your hands and knees its loosens up the spine, so the people who having rigid spine, chronic backache are advised to do this posture, helpful to eliminate reproductive disorders, menstrual problems in women’s, this posture tightens abdominal muscles and encourages the abdomen to resume normal shape after delivery. 19. Ekpadasana (T Shape) One Foot Pose Standing with your right foot ,lift your thigh, bend your left knee, bringing your left leg in front of you, extend both arms in front of you so your palms are facing downward with your index 67 fingers together, balancing on your right leg, once you feel stable slowly bring your left leg behind you while flexing at the waist until your left leg is extended out parallel to the floor while you balance on your right leg your arms remain in front of you with your palms facing the floor bring the attention to your breath as you find your center point stillness hold this pose 10 seconds then slowly return your leg to the floor and resume standing with your arms at your sides, close your eyes for a few moments checking in with your body repeat the posture with your left leg. in this posture body and mind come together this is the essence of yoga you are in present moment awareness and there is effortless communication between your body and your mind. 20. Trikonasana (Triangle Pose) Legs wide apart arms out stretched at shoulder level, breathing out bend your right leg and place your right hand beside your right foot, while you look up at the back of your left hand breathing in return to position1 and repeat on the other side Turn your right foot outward 90 degrees and then slide your right arm down your leg, grasping your ankle while your left arm is pointing straight up. Take several slow, deep breaths before returning to an upright position. The classical triangle pose 68 enlivens both balance and flexibility. Use this pose to open your chest. Stretching while maintaining your balance is a great skill to develop in your yoga practice and in your life. 21. Dandayamana (Standing Angle Pose) Legs wide apart arms out stretched shoulder level parallel to floor slowly bend forward grasping your ankles with your hands if you cannot reach as far as your ankles grasp your legs as close your ankles as you can than gently pull your head down toward the floor while you press your hips upward hold this posture for 10 seconds while slowly inhaling and exhaling, using your breath to surrender further into the pose. Slowly return to an upright position, take a few deep breaths, then repeat the standing angle pose two more times. Notice how each time you go into this posture it becomes easier to perform. Flexion into this pose is initiated from your hips. You will feel stretching in your groin and lower spine. 69 22. Dandayanamadhanurasana (Standing Bow Pose Dancing Pose) Stand on your right side leg and grasp your left foot with your left hand, right hand stretched out in front ,breath in slowly, keeping your balance raise your left leg as high you can breath out return and repeat with your left side. The technology for success in life is first to pull back to a still, quiet inner place from which you can become clear about your goal, and then act with the full power of your intention. In yoga, the bow poses remind you to dive deep within yourself to find your quiet, unbounded state of awareness. When you act from this expanded domain of consciousness, your intentions will be powerful and success will be more likely. 70 23. Garudasana (Eagle Posture) Standing with your feet together, bend both knees, then shift your weight to your left foot, cross your right leg around the front of your left until you can hook your toes inside your left calf muscle, you will need to keep your left knee bent to achieve this, while your legs are wrapped and maintaining your balance, bend your right elbow and cross your left arm between your right arm and your chest, place the fingers of your right hand onto the palm of your left hand and point your fingers to the celling, hold this posture for 10 seconds and repeat this posture opposite side 71 24. Shirasasana (Head Stand Poe) Head both palms on floor slowly raise your body and foot to the celling hold this posture for 5 to 10 seconds This posture directs an enriched oxygenated blood supply to the brain cells practicing this posture rejuvenates the entire brain, increase memory concentration, activities thyroid glands which helpful to over come from thyroid related disorders like obesity and weakness, it control graying falling of hairs, use full in treating sexual disorders like prostate problems, hydrosol, menstrual problems, helpful to over come from migraine and headache, gives relaxation to the brain blood vessels makes them strong so to over come from stress, mental tension it is very effective Shirsasana helps to improve the functions of sensory organs. Shirsasana drains the accumulated blood from the lower part of the body like, legs and foot. By this it helps to relief from varicose vein ,the organs of pelvic and abdomen were rejuvenate from shirasasana practice,to improve digestion elimination , to get controlled mind for meditation ,whole body mind getting benefit by this asana , maintaining good health so ths posture called as king of posture. 72 25. Kakasana (Crow Posture) This posture looks like a crow so this posture called as kakasana both palm on floor, chin down both knees on your both elbow hold this posture 3to5 minutes . this posture makes abdomen chest shoulder muscles stronger ,good exercise to thighs, neck, lubo sacral regions ,to increase the concentration. People who have any past hand or shoulder injury should not do this posture. 26. Hanumanasana (Side Stretch) Your left thigh stretch on floor right leg behind you breathing in straighten your back and drop your head back both hands to ceiling with prayer position. this ultimate posture to get the leg flexibility at the hips, helpful for trouble free delivery, helpful for most of the sexual alignments good for thighs and whole leg muscles. 73 27. Suptavajrasana Paryankasana (Bed pose) Sit between your feet with your hands on the soles of your feet breathing in and slowly bending your elbows lower your self to the ground try to keep your knees on the ground and don’t move your hands. Slowly lift your shoulders off the ground by arching your back and hands on your thigh hold this position 3 to 5. minutes 74 This posture blood circulation for the pelvic organs including sexual glands, the rib cage and the lungs get good stretching help to improve the breathing process very use full to asthmas bronchitis, it gives,the excellent massage to the abdominal organs, so alleviate various types of digestion disorders ,nerves of the neck and the thyroid gland were influenced , excellent counter pose for bending postures. People suffering from peptic ulcers, hernia or any serious spinal ailment should not do this posture without expert’s advice. 28. Ekapada Rajakapothanasana (King Pigeon Pose) Right leg bend and stretching on floor, left leg behind you, slowly raise your hands with prayer position expand tour chest like king pigion. 75 This posture help to over come from urinary system disorders, to control unwanted sexual thoughts, to gives good massage to thyroid and parathyroid’s glands and thyroid related problems, to get strong shoulder and thighs, to maintain flexibility of the spine. People with slipped disc, low back pain, any heart related problems should not practice this posture. 29. Matsyenrasana Spinal Twist (Lord of the Fish Pose) 76 Sit on the floor with your legs out in front of you. Bend your left leg and place your foot on the floor next to your right thigh. Place your right arm around your left knee and hold your right knee while twisting your spine to the left. Hold this position, breathing easily. With every exhalation, allow yourself to surrender into the pose. Return to the midline and repeat the posture on the other side by bending your right leg and placing your right foot on the floor next to your left thigh. Place your left arm around your right knee while twisting your spine to the right. Again, breathe easily into the pose, using your breath to increase your flexibility. As you become more flexible, reach around and grasp the ankle of the foot that is placed on the floor. Hold for ten seconds, then return to center. Close your eyes for a few moments and put your attention on your spine. Envision the life force flowing up from the base of your spine through your pelvis. 30. Matsyasana (Fish Posture) 77 Sit cross legged in padmasana lotus position hands on your knees, breathing in lean back slowly until the top of your head is resting on the floor your back should be arched place your hands on both feet. This posture tones up the nerves which have their roots in the solar plexus region it greatly assists breathing too. 31. Balasana (Child Posture) Sit in diamond posture hands loosely by your sides, exhaling forward and place your head on the ground lift your backs off your heels, breath in and out as you please, but slowly. We must apply yoga relaxation to our daily lives to over come ,chronic insomnia, chronic fatigue, headaches, eye strain neck pain, backache. 78 32. Naukasana (Boat Posture) Neil on floor, lift your both legs, bend your back and head slowly raise your hands resembles boat so it is called naukasana. This posture good to relax the muscles of the body makes the joints flexibility helpful to overcome from nervousness and tension, to reduce stomach and reduce weight, helps to improve digestion, this posture makes the intestine, stomach, liver and pancreas strong . 33. Ardha Halasana (Half Plug Posture) 79 Head back on floor, slowly Lift your hands and legs, final position of this pose resembles a half plug. This posture is very use ful to reduce weight, it makes abdominal muscles strong and gives good shape, strengthens the intestine and abdominal organs. 34. Vipreetha Karani Mudra (Inverted Psychic Attitude) Head arms and shoulder on floor raise your both legs to ceiling keep your hands exactly below the hips., hold this posture 3to5 minutes. The best posture to overcome from varicose veins. Regular practice of viparetha karani mudra drains the impure blood from 80 the legs and foot. Very good practice for long standing professionals like, police, teachers etc to over come from strain. Helpful to overcome from hernia, and abdominal disorders. The blood circulation to the brain increases during the practice, so directly influences the brain; helpful to increase memory and concentration. Increases the efficiency of endocrine system. The practice should be done daily, increasing the duration. After six months of practice, grey hairs and wrinkles become inconspicuous . 35. Pavana Muktasana 81 This posture to removing wind from the intestine and the stomach Neil on floor flex your both legs bend your back and head hold your knees with your hands. This posture is particularly useful in removing constipation and flatulence. This posture tones up the back muscles and spinal nerves.It’s very useful to overcome from low back pain.This posture very helpful to overcome from of inefficient organs abdominal ailments, associated with malfunctioning 36. Purvauttanasana Raising front part of the body, Both heel and both palm on floor, Raise your hole body to front up words resembling purvauttanasana. This posture increases the strength and stamina of wrist and shoulders. Giving good exercise to the shoulder joints. Very good counter pose for all forward bending postures. Makes the thigh muscles strong. 82 37. Padhastasana (Foot Hand Pose) Forward bending posture stand straight very closed your foot bend forward touch the foots with your both hands. Padahastasana removes fatigue, brings vitality, helpful to improve concentration. Useful asana to prevent sciatica and slipped disc Often during a busy work day, the blood supply to the brain can become little sluggish, Padahastasana helps to stimulate this blood circulation improves the metabolic process of the body. 38. Ustrasana (Camel pose) 83 Kneel with your hands in front of your thighs, knees straight apart, place your hands on sole gently push forward your thighs chest stomach ,inhaling drop your head back and balance resemble like camel. Ustrasana is a reasonably simple asana which gives a wonderful stretch to the thighs, abdomen, ribcage and throat People suffering from backache, neck ache, general stiffness of the spine will gain relief through regular practise of this posture. Very useful to normalise the production of Thyroids, some researches shown, by regular practise of this posture one can prevent aging process some extendT his asana is helpful for people suffering from respiratory disorders like asthma. 39. Parshwa Konasana (Side Angle Posture) Legs wide apart out stretched at shoulder level, breathing out, Bend your right leg and place your right hand beside your right foot while you look front raise your left hand to front breathing in return to position repeat on the other side. This posture has been found useful for reducing fat from the hip and thighs region Parshwa konasana helpful to overcome from Sciatica, it makes thighs and knees stronger, this posture loosens up the muscles and joints of the whole body. People with over 84 weight should do this posture carefully , suffering from arthritis should avoid this posture. 40. Ardha Matsyendrasana (Half Spinal Twist Pose) Sit with knees bent, arms out stretched at either side, place your right leg under your left thigh now step over your left knee with your right foot, grasp your left ankle with your left hand and taking your right hand behind your back, inhale and twist to the right side, so that you are looking back over your right shoulder, place your right hand on your left thigh and left hand around your waist inhale twist to the left side breathing out return to position , Very beneficial posture to overcome from backache, neck ache, and general body stiffness, the organs of the abdomen are also altimetevely compressed and stretched , so this posture gives good massage to the abdominal organs found very useful to overcome from diabetes , very good to overcome from constipation and indigestion , improve blood circulation to the whole spinal muscles and nerves maintain good health of spine ,it help to overcome from kidney stone and give good exercise to the kidneys. People suffering from peptic ulcers, hernia, 85 hyperthyroidism should not do ardha matsyendrasana unless under experts guidance, Do not try to twist the spine more than its flexibility will allow In the final position, shoulders should remain at the same level. Don’t sit on the heels; Keep the back straight in the final position. 41. Paschimottanasana Sit with your back straight and arms out stretched before you inhale, grasp your ankles or legs, if you can grasp your feet, exhaling take your knees and try to place your elbows on the ground. Its helpful to remove excess fat from the abdominal region. This posture helpful to overcome from diabetes, flatulence, constipation. This asana is good to harmonise the nervous and panic energies within the body. So it’s very useful for helping to bring about states of meditation. This is a good posture to increase the height, so good for children to get good height.People who suffering from slipped disc is not supposed to practice this posture . 86 42. Shavasana (Relaxing Posture) Lie on your back, heels together, feet apart, hands by your sides and your chin towards your body your mouth should be closed, with your tongue touching your upper teeth, half close your eyes and concentrate on the area between your eye brows or on your deep, slow rhythmic breathing. It is very useful in yogic management of high blood pressure, peptic Ulcer, anxiety cancer and all psychosomatic diseases. In normal sleep only body getting relaxation, were as in shavasana mind and body both get very good relaxation to remove negative thoughts so good posture to overcome from depression ,insomnia good to increase concentration, remove tiredness. At the end of Yoga practice it’s very important to practice shavasana at least five to ten minutes. You have to be full fresh and should not feel tired after yoga practice, so practice of relaxation is a must. Beginning few days you may fell in to sleep, but try to avoid sleeping; if you not slept during shavasana you will get more relaxation. 87 43. Jalandhara Bandha (Chin Lock) Sitting comfortably with your legs crossed in front of you, take a deep breath. While exhaling, bring your chin to your chest. Pressing your chin into your chest, inhale against your closed throat so that no air moves but your chest rises up. Hold this position for ten seconds, then raise your chin and inhale normally. The word jalandhara comes from two roots jala, meaning “network,” and dhara, meaning “upward flow.” Jalandhara is designed to stimulate the network of nerves and energy channels in the throat. Energy stagnation in this region is associated with chronic neck pain, hoarseness, and thyroid imbalances. Jalandhara traditionally has been used to strengthen the thyroid, relieve neck stiffness, and enhance mental clarity. 88 44. Ujjayi (Success Breath) Ujjayi Ujjayi means victorious i.e. ‘to conquer’. It ensures liberation from bondage It is also known as the psychic breath as it leads to subtle states of mind when practiced with ‘khechari mudra’. In the first instance, one has to do calm and rhythmic breathing for a while . Then the throat be involved with feel that the breath is being drawn in and out through the throat and not through the nostrils. Contraction of glottis with slower and deeper breath results in s soft snoring sound like that of sleeping baby. This goes with a simultaneous contraction of abdomen. The sound of the breath should not be loud. It should be just audible to the practitioner. Ujjayi in advanced stage be practiced with ‘Khechari’ mudra i.e. inverting the tongue and locking its tip to the palate. One may practice Ujjayi for 5-10 minutes at a stretch. Benefits of ujjayi This has a great effect to soothe the nervous system and calm the mind, relaxing it at psychic level. It also helps to relieve insomnia and may be practiced in shavasana just before sleep. It is highly beneficial for people with high blood pressure for it is without retention of breath. It alleviates fluid retention, removes the disorders of ‘dhatu’ which comprises blood, bone, marrow, fat, semen, skin and flesh. Ujjayi can be practiced standing, sitting or lying. People suffering from slipped disc or vertebral spondylitis are advised to practice this is vajrasana or makarasan. 89 After a certain stage of practice, Ujjyi may be practiced in moola and jalandhar, bandhas (anal and clavicular locks) 45. Uddiyana Bandha (Stomach Lift) Sit comfortably with your legs crossed and your spine upright. Bend slightly forward. Placing your hands byyour sides or on your thighs, bend slightly forward. Take in a deep breath and completely exhale, emptying your lungs as fully as possible. Make a motion as if you were about to take another inhalation, but instead lift your abdomen so that you are forming a hollow below your diaphragm. Hold this position for about ten seconds, then release and take a normal in-breath. Repeat this motion seven times. This bandha activates the solar plexus energy center,which governs digestion and the ability to translate your desires into manifestations. Blockages in this region are associated with digestive disturbances and metabolic imbalances. Developing the ability to regulate energy in this area of your body ensures that you have access to your core digestive fire. When your fire is burning brightly, you are able to extract the nourishment you need from your environment and discharge toxins that inhibit the flow or energy in your body/mind. 90 46. Thalasana (Standing Waist Away) Toe slightly apart to give you balance, inhale stand breath in stretch you hands over your head. 47. Uthistakonasana Widely both legs stretch on floor bent forward, head touches on ground both hands on your both feets. 91 48. Mandhugasana Sit in wide kneeling, veerasana and bent forward stretch your hands wide your chest and chin on floor hold this posture 2 to3 minutes 49. Twist And Bend Stand with legs wide apart and hands high aboue your head, inhale and without moving your feet, twist to the left, exhaling lean forward and place your palms on foot ,you can palm on either side of your left foot. If possible try to touch your head inhaling return and repeat on the right side. 92 This posture strengthens and shapens your legs it also reduces fat around the hips and waist and restore that slim trim look it also relieves sciatic pain. 50. Sedhugattichalani Bent backward keep your legs with your hands, both foot, shoulder, neck and head on floor keep your ankles your both hands slowly raise your thigh and stomach in this posture thigh strengthening slight massage internal organs, proper blood circulation to brain. 51. Bharatvajasana 93 Sit in diamond posture fingers interlocked on your fingers, inhaling raise yourself up off your heels taking your hands high above your head at the same time exhaling sit on your right side inhaling return to the opposite side this posture reduce your waist, hips and thighs. 52. Wide Both Legs And Hand Stand wide with your legs on floor and bent forward stretch your palm on ground hold this posture 3to5 minutes this posture very good for heart blood circulation 94 53. Arda Chandrasana Stand with right foot and right palm slowly raise your left leg you can and raise your left hand towards ceiling and see your left palm inhaling slowly return to opposite side. in this posture strong thigh muscles flexibility of hips and strengthening. 54. Veerasana Withparvathasana 95 Sit between your feet with your hands slowly raise towards your head and both hands inter locked on your fingers in this posture strongs thgh muscles and spinals. 55. Soorya Namaskaram (Sun Salutation) Before start sooryanamaskaram we have to say soorya manthiram OM HIRANMAYENA PATHRENA SATHYASYABHI HITHAM MUHAM THATHVAM BOOSHANNA PAVARNU SATHYA DHARMAYA DHRUSHBAYE DHVEYAHA SADAA SAVITHRU MANDALA MADHYAVARTHI NARAYANA SARSIHASANA KANNIVISHTAVA KEYURAVAN MAGARA GUNDALA VAAN KIRIDI HAARI HIRANMAYA VABHUHA DHRUSTASHNGA CHKKRAVA The twelve poses of the sun salutations offer an opportunity to enhance flexibility and strength while improving circulatory health. The set of postures has been described as the most complete exercise available, so if you have only limited time for yoga, the sun salutations are your best choice. Through the twelve poses of the sun salutations, all major muscle groups and all major joints are exercised. These poses also massage and stimulate your major internal organs. These postures are designed to awaken the connection between your agni, or inner fire, and that of the sun. When your agni is burning brightly, you are capable of digesting the energy and information you ingest on a daily basis, be it food, ideas, or emotional experiences. When your inner fire is weak and sputtering, you do not fully metabolize your daily life experiences. The residues of incomplete metabolism are stored in your body/mind, leading to fatigue and weakened immunity. When practiced along with following a healthy diet, a good daily routine, and the conscious avoidance of physical and emotional toxicity, the sun salutations are designed to kindle your inner fire so you can radiate the best of who you are. The poses of Surya Namaskaram represent the full experience of human life with all its highs and lows and ins and outs. Traditionally performed at sunrise and sunset, the postures represent the metabolism of the sun’s energy into life 96 energy. The sun is the source of all life on this planet. Ultimately we are beings of light, and the sun salutations acknowledge this primordial connection. Performed slowly, the twelve poses encourage flexibility and strength. Performed rapidly, the sun salutes can provide a vigorous cardiovascular workout. Along with each posture of Surya Namaskaram is a mantra that awakens an aspect of the energy of the sun. Say these sounds as you perform each pose and your mind will quiet and expand while you focus on the posture. 1. Pranamasana (Salutation Posture) The mandhiram for salutation pose is OM MITRAYANAMA Stand straight, feet slightly apart hands on your chest in prayer position This pose resonates with the heart chakra and the Law of Giving and Receiving. 97 2. Hasta Uttanasana (Sky Reaching Pose) The mandhiram for thIs posture OM RAVAYENAMAHA Inhaling raise your hands your head, as you become more supple you will be able to stretch your hands chest arms neck and body back wards at the same time. This pose awakens the throat chakra of expression and the Law of Detachment. 98 3. Pada Hastasana (Hand to Feet Pose) The mandhiram for this pose OMSURYAYANA NAMAH Exhaling bend forward until hands touch the feet you can ground keep your knees straight. you balance the extension of the previous pose. The mantra for this pose acknowledges the continuous movement of the sun, which induces daily and seasonal rhythms. It is associated with the creativity chakra and the Law of Least Effort 99 4. Ashwa Sanchalanasana (Equesstrainpose) The mandhiram for thi pose OM BHANAVE NAMAHA Hold your breath out, and with hands still flat on the floor ,squat on your right leg and take your left leg straight back behind you breathing easily in the equestrian pose. The mantra acknowledges the wisdom that dawns when light is brought onto a subject. It is associated with the chakra of intuition and the Law of Dharma. 100 5. Parvatasana (Mountain Pose) The mandhiram for this posture is OM KHAGAYA NAMAHA Now inhaling take your right leg back so your body forms a straight line The mantra for this pose celebrates the unlimited power of the sun. It is associated with the throat chakra of expression and the Law of Detachment. 101 6. Asthanga Namaskaram (Eight Limbs Pose) The mandiram for the eight limbs pose is OM POOSHNE NAMAHA Exhaling place your fore head, chest and knees on the ground, but be sure to keep your stomach up. This is the eight limbs pose. The mantra acknowledges the nourishment the sun provides to all living beings on earth. It is associated with the solar plexus (energy) chakra and the Law of Intention and Desire. 7. Bhujangasana (Cobra Pose) The mandhiram for the cobra pose is OM HIRANYA GARGARBIYA NAMAHA 102 Inhaling place your thighs on the ground keep your head and shoulders back. The mantra for this pose acknowledges the inner light that is reflected in the outer light of the sun. This pose resonates with the creativity chakra and the Law of Least Effort. 8. Parvatasana (Mountain Pose) The mandhiram for the Mountain pose is OM MARICHAYA NAMAHA Exhaling and without moving your arms or feet make an arch of your body. which acknowledges the transformational power of the sun. The Sanskrit name for black pepper is marich; it is believed to contain large amounts of solar energy. 103 9. Ashwa Sanchalanasana (Equestrian Pose) The mandhiram for the equestrian pose is OM ADITYANAMAHA Hold your breath out and with hands still flat on the floor squat on your right leg and take your right leg straight back behind you. 10. Pada Hastasana (Hand To Feet Pose) The mandhiram for the hand to feet pose is OM SAVITRE NAMAHA 104 Exhaling bend forward until hands touch the feet you can ground keep your knees straight. which acknowledges the stimulating power of the sun. 11. Hasta Uttanasana (Sky Reaching Pose) The mandhiram for the sky reaching pose is ARKAYA NAMAHA Inhaling deeply stretch hands above your head, which acknowledges the energizing aspect of the sun. 105 12. Pranamasana (Salutation Pose) The mandhiram for the salutation pose is OM BHASKARAYANAMAHA Stand straight, feet slightly apart hands on your chest in prayer position which acknowledges the aspect of the sun that kindles the memory of wholeness. The speed and vigor of the poses should be adjusted to suit your body type. It’s best to start with a total of ten sets. As you become more comfortable, you can gradually increase the number. Breathe in harmony with the movements, so that you’re inhaling each time the body is extended and exhaling each time you move into flexion. The postures are most beneficial when performed in a smooth, flowing, sequential manner. According to yoga, if you do the sun salutations every day of your life, your mind will remain alert and vibrant and your body will be light and flexible. 106 56. Soorya Namaskaram Sun Salutation in Chair The sun salutation developed a modified version that can be performed in chair this sun salutation provide such benefit while riding as a passenger in a car on an extended road trip, sitting at your desk at work, or flying in an airplane. These poses relieve tension in your spine, enhance circulation, and ease soreness in your muscles. 1. Sun Salutation Pose In Chair Sit comfortably in your chair with your spine upright and your hands at your chest, breathing easily. 107 2. Sky Reaching Posture Take deep breath Reach upward with both hands into the sky reaching pose, extending your spine. 3. Hand to Feet Pose Bending forward into the hand to feet pose, lay your chest on your knees and allow your hands to rest alongside your feet. Exhale. Arching. 108 4. Equestrienne Pose Arching your back into the extension pose (similar to the equestrian pose), pull your left knee up while looking toward the ceiling. Inhale. 5. Mountain Pose Exhale while bringing your chin down toward your left knee into the flexion pose (similar to the mountain pose), gently rolling your back forward. 109 6. Again Forward Hand to Feet Again, flex forward into the hand to feet pose with your chest on your knees and your hands on the floor next to your feet. Exhale fully. 7. Extension Pose With your hands and arms remaining down by your legs, arch your back and neck into the cobra pose while inhaling partially. 110 8. Equestrienne Pose Fully inhale as you bring your right knee up into the extension pose (similar to the equestrian pose) while extending your back in a gentle arch. 9. Again Flexation Pose Exhale as you bend forward into the flexion pose (similar to the mountain pose), bringing your chin to your right knee. 111 10. Hand To Feet Pose Exhaling, bend forward into the hand to feet pose with your chest on your knees, your neck flexed, and your arms alongside your legs. 11. Sky Reach Pose Stretch upward into the sky reaching pose, extending your spine while fully inhaling. 112 12. Again Salutation Pose Return to the resting salutation pose with your handset your chest, breathing easily. 113 114 Breathing Or Respiration ( Pranayama) Prana; is the vital life force that acts as a catalyst in all our activities and Ayama; the expansion or control of this force thus pranayama can be defined as The science of controlled conscious expansion of prana in our energy body sheath, the pranayama kosha one of our five bodies(panchokosha) according to yoga philosophy, gurus of vedic times placed great importance of pranayama and advocated its practice in order to unleash the hidden potential energy known as the kundalini shakti. IN INDIAN CULTURE has always laid great emphasis on prana and pranayama and ancient text says God is breath as well as Breath is life and Life is breath more than 130pranayama classified in to three pranayamas follows 1.Yuga pranayama(or) ADHAMAS 2.Samyama Pranayama(or)MADHYAMAS and3. Shakti pranayamas (or) UTTAMAS Yoga Pranayama; Correctio of breathing difficulties clean sing of the Respiratory system tonning up the nerves system and strengthening to mind eg vibhaga,bhastrika and shetali pranayamas Samyama; Sensory control, sensory withdrawal concentration and meditation eg Bhramani,pranava and savitri pranayamas Shakti Pranayama; The higher pranayamas that are useful in arousal of the dormant, potential force known as kundalini shakti eg Ujjayi and surya Bhedana pranayamas Pranayama is of vital importance with yoga sadana or yogic discipline of any sincere sadhak who is trying to achive the state ofyoga,unless the mind is controlled the higher aspects of yoga are not possible and the best and only way to really control the mind is by regular dedicated and determined practice of pranayama with awareness cosiousness and purity of thought, word and deed pranayama practice can only be possible if the field has been prepared by the sincere practice of the yama, 115 niyama and asana that are necessary preludes to pranayama sadanas. During respiration the intake of air and expulsion of air said as Pranayama. By this process the air enters the lungs. The control of breath in a regular pattern. The practice of pranayama – the flow of prana in the nadis or energy passages 1. Pooraka-inhalation 2. Rechaka-exhalation 3. Antar kumbhak-internal breath 4. Bahir kumbhak-external breath This in turn called as ‘keval kumbhak’ or spontaneous breath Pranayama mandhiram Before start pranayama you say mandhiram Pranayama start with padmasana , vajrasana the good is vajrasana. PRANASYETHAM VASHETH SERVAM THRITHIVEYATH PRATHISHTITHAM MADEVA BHUTHRAN RAKSHASVA SHEESHSA PRAGNAMSHA VIDEHINAITHI OM SHANTHI OM SHANTHI OM SHANTHI 116 Nadi Sodhana (Nostril Breathing) Nadi Shdhana; In this exercise Right thumb be placed on the right nostril and the index on the eyebrow centre and the ring finger on the left nostril. The thumb and ring fingers should be alternatively be pressed blocking the flow of the breath one at a time in a regular pattern. Inhale and exhale 5 times through left and right nostrils. And should be in the breath also that is Inhalation and Exhalation. It can be continued for at least 10-15 minutes at a stretch. And in the same visversa as for the right it is to the left nostril also. So this is also to be continued for 10-15 minutes. The third stage includes Antar Kumbhak or internal breath rention . In this process when we start with left nostrils breathing, the right nostril be pressed with the thumb and inhalation started at the end of inhalation, close both nostrils and retain the air in the lungs for 5-6 counts. The glottis may be slightly contracted to hold the air within the lungs. Then open the right nostril, breathe in slightly through the right nostril and then slowly breathe out through the same nostril for an equal number of counts. This plays an important role of glottis. ( inhalation, retention, exhalation). Antar and Bahir Kumbhak or internal and external retention. After exhalation, close both nostrils and hold the breath out . At 117 this stage, exhale slightly through the right nostril immediately before inhaling. This will release the lock on the lings and the glottis and bring the respiratory system smoothly into action. Then similar practice be done through the right nostril. Nadi Shodhan may be done with the ‘ bandhas’ (locks)- moola, jalandhara and uddiyana in the advanced stages Benefits Of Nadi Sodhana There are significant benefits of this type of Pranayama called channelization of energy in purified form. Among them are Nourishment of the whole body by an extra supply of oxygen and the expulsion of carbondioxide resulting in purification of toxins. Brain centres are stimulated ensuring optimum capacity to work. It also induces tranquility, clarity of thought and concentration and is highly recommended for those who work with mental exertion. It increases vitality and reduces stress and anxiety levels by harmonizing the ‘Pranas’ Bhastrica (Bellows Breath) . Bhastrika (Bellowing): sit in a convenient position with legs folded keeping the head and spine straight. Breathe in deeply and breathe out forcefully and continue the process without any strain. During exhalation diaphragm moves upward and abdomen moves inward. A practice of 5 rounds with 10 breaths going in and out is good enough. Breath should be rhythmical 118 but continued at a faster pace after each round. One may do this with one nostril at a time starting with the left first and then with the right and switch over to both the nostrils. Bhastrika may be practiced at three different breath rates slow, medium and fast. Slow bhastrika is practiced to approximately one breath every two seconds; medium bhastrika takes one second for each breath and fast bhastrika facilitates 2 breaths every second. So Hum Meditation After clearing the subtle channels of circulation with your pranayama breathing exercises, you are ready to take your attention to a more expanded state of awareness through meditation. Close your eyes completely and simply become aware of your thoughts for a few moments, then sequentially bring your attention to each of the seven chakras, audibly intoning the mantra for each energy center. After awakening these junction points between the mind and the body, it is time to calm your mind. Begin your silent meditation by practicing breathing awareness using the So Hum mantra or any other mind quieting procedure you have learned. We encourage you to learn Primordial Sound Meditation from a qualified instructor. Meditation ideally is practiced for twenty to thirty minutes. If you cannot accommodate this full-time, allow for at least ten minutes of meditation during your yoga practice. Always take a few minutes at the end of your meditation to gently stretch and move before opening your eyes. 119 Bhramari Pranayama (Bee Sound) Bee breathing during this pranayama practice sound producing imitate the sound of a humming bee. In this pranayama is very soothing and thus pactice relieves mental tension and anxiety.help to reduce anger, help ful to overcomefrom hypertension and insomania very effective to preparing the mind for the meditation practices helpful to avod stress. The best time for practice of this pranayama is early morning. 120 Sheetali Pranayama (Cooling Pranayama) This pranayama cools the body and relax the mind so it is called as sheetai pranayama The yoga practices tend to over heat the body in this time the sheetali pranayama cool down the body ,useful to heat balance in the body During the normal breathing nose heats up the inhaling air, were as in sheetali the inhaling air is cooling due to forceful inhalation through mouth, here the mouth works same like air conditioner, so the air entering inside the lungs is cool, so immediately cool down the whole body. So this pranayama is very useful to cool down the body and to relax the mind. Helpful to alleviate psychosomatic diseases like high blood pressure and diabetes Also helpful to purify the blood, and to improve digestion. This kumbhaka called sheetali cures an enlarged stomach or spleen and other related diseases- fever, excess bile, hunger and thirst and counteracts position 121 Dhyana Meditation Meditation is the seventh aspect of ashtanga yoga of patanjali maharishi. Meditation and concentration go together. It is a regular flow of thought with regard to the object of concentration. It is the gateway to access the occult powers. The most ideal time for the practice of meditation is undoubtedly the brahmimuhurta i.e., from 4 to 6 a.m. sitting comfortably with head, neck and spine erect, close your eyes and gently concentrate on the space between the eyebrows (Ajna charka). After beginning with concentration on a particular spot, one must stick to it till the end. Meditation is of two type’s viz., saguna (with qualities) and nirguna (without qualities). If you meditate upon a god, it is saguna as it is with form and attributes. Meditation on a sound or a symbol is nirguna. A proper place, time and atmosphere are the prerequisites for meditation. Beginning with say a quarter of a minute. One should take it on for an hour both in the morning and at night. The best time at night is before 9-00. Meditation alone suffices for curing all the diseases of body and mind. It serves as a tonic nay elixir. It is nectarine. The vibrations that are released in meditation penetrate all the cells of 122 the body and have the power to cure any disease that is kin to humans. The powerful soothing waves that arise during meditation exercise a benign influence on the mind. Nerves, organs and cells of the body. Meditation ensures self liberation and self realization. People have a doubt whether meditation comes under yoga. It does very much. It is called ‘dhyana yoga and according to patanjali raja yoga. Benefits of meditation: meditation promotes ‘sattvic’ qualities, brings about a total change in the personality, mind, intellect and outlook wise. A practitioner of regular meditation gets new lease of nerve current, vibrations, and cell and pranic channels. The reasoning faculties that obstruct our meditative state simply evaporate and reinforce our inner strenghth and entrench us in bliss supreme. If your mind is getting purer, stronger and you are getting detached more and more from worldly enticements, it is the sign of ‘ananda’ that emanates from ‘dhyana’ one must then be resolute to travel on to ‘turiya’ meditation grants us extra ordinary intelligence when it goes on with a pure heart and constant contemplation of the infinite. One gets into a deeper insight into truth which is nothing but the grace of the divine. Meditation helps in checking undesirable desires, impulses and emotions. Before sitting for meditation, one is advised to sit and practice ‘tratak’ (gazing the middle flicker of the lighted candle placed on a footstool at the chest level in front). This prepares one for concentration. The second stage is placing a picture of a god of your choice and gazing at his/her face with adoration. One can meditate on the magnanimity of the ocean and its infinite nature or the effulgence in the sun or the splendor in the moon or the glory in the stars. One can meditate on the picture of OM with eyes open first till tears flow. Associate the sight with the sound of a bee. The asan ideal for meditation is padmasan or siddhasan or vajrasan. One begins to hear the sound “SOHAM’ “SO” in inhalation and “HAM” in exhalation which is an indication that it is a reminder of your identity with the supreme soul. This is a ‘mantra’ which is repeatedly uttered within and it gets absorded in breath and continues to be hummed unconsciously, Meditation is the panacea for relief from stress or strain in any walk of life. The stress and strain leave a trail of anxiety, 123 nervousness, fear, depression. And upset the physiological and psychological balance. Meditation is a holistic approach for a wholesome healthy effect on body and mind. Just as ‘tratak’ is useful for concentration, ‘neti’ kriyas (sutra and jal) are equally effective for the relaxed state of mind which is a pre-condition for meditation. A human evolution from the bestial state (subhuman) to the supra human or divine is ensured with the fulfillment of meditation. 124 Author Family Profile Life History Of My Beloved Father Late Mr.M.D.Pragasam Md Pragasam (A) Dharmalingam My father late Mr.M.D.Pragasam was born on 1-1-1940, as the eldest son of Mr.Moses and Mrs. Samadhanam. He shouldered the responsibilities of the family in early days itself because of poverty and thus he studied only upto Xth standard. He started doing coolie work in early ages because of poverty. He was one among a children for my grand parents. My grand father was a mining underground employee and died in the age of 52 years as he was affected by silicosis disease. Hence my father was forced to shoulder the family responsibility as he was the eldest son. He was much interested in arts and social activities. He married my mother Mrs Chandra in the age of 22 years. He functioned as Panchayat Secretary in the year 1962 when he was young. He was in social activities for 40 years. He solved any type of problem in the area smoothly. He conducted so many marriages. He was the President of South Gilberts for 25 years. He commanded good respect in public. He was the founder for Agila Jyothi Mariamman temple in South Gilberts. He was working at Golconda Shaft in Nundydurg mines as a pipe fitter mestry. As he had interest to serve for the workers, he was elected as ‘union member’ in CITU for golconda shaft. He served as Assistant Secretary in CITU union. He was appreciated by everyone, because of his service standard. He staged several dramas with the concept of social reforms. He scripted and 125 staged so many dramas regarding mines safety and also staged some revolutionary concept drama which enlightened the society. He staged Christian dramas. He formed ‘silumboh drama’ organization and also ‘People Revolutionary Drama’ organization among his staged dramas.Kaya Palama, Jeeva Thaneer, Udindamalar, Ena Drohi, Yesuvin Pithana, Udharhalin Roja are so popular. He prepared more than 100 Christian songs on Mother of Mines, Mary Madha in a week time and staged it with his own musical direction. For which he was awarded the title of Sindhanai Sirpi, and Sirumalar Kavinar, by Rev. Father Baliah.I feel proud to be his son. I was taught from my childhood by my father, how I have to be in life. I was told to use 50% of my income for family and 50% of my income for social service. I am doing accordingly which reflects my fathers dream. He had his last breath on 22-07-2007. we were shocked on his death but still we are inspired with his ideas and advices.To honour him, I constructed a bus shelter and a reading room attached to it at Gilberts Circle with the name M.D.Pragasam Bus Shelter. I formed a trust with the name Com.M.D.Pragasam charitable trust, which renders social service by way of giving service of medical camp freely, giving clothes and food to poor and orphans. I don’t spare a single rupee for me. I do all activities from my own earning. I never get any donation from anyone for my social service.I will do my service to the society, till my last breath, I will fulfill my fathers ambition. I am proud to be his son in the soil. I submit all the awards I got at his feet for blessing 126 Life History Of My Beloved Mother Late Mrs.Chandra Mrs Chandra Mrs. Chandra my mother was born in 1943 as the eldest daughter of Mr. Anthony and Mrs. Philomena. She lost her parents when she was 3 years old, and was cared by her Uncle. She studied only upto 5th Standard. She worked at the home of a elder. She lived in a poor state while she was young. She has one younger brother by name Magimaidoss, a Christian. Who later converted as a Muslim with the name Abdul Rahman. My father married my mother in a simple manner. My parents started a simple life and got 5 children by name Mythili, Suresh Babu, Sathia, Ramesh and Thangaraj. Ramesh my brother died when he was 2 years old and other 4 are alive now. My mother cares for us so well even when we were in poor state we were never left without food by our mother. My mother also has social welfare concepts, helps poor people. She took keen interest on my food, clothes, education. I am proud to be her son. My father and mother both had same concept of helping the society. They have similarity concepts in their name also Pragasam means ‘ LIGHT’Chandra means ‘ MOON LIGHT’ I render my service and medals which I received at the foot of my mother for blessings. 127 My Yoga Master Mr Srinivase My Yoga Master Mr Srinivase With Me Mr srinivase master English lecturer in kgfgc and also yoga teacher he is encouraging me to learn yoga he Is stared yoga in kolar gold field past 6 years also started sree patanjali yoga shikshna samithi I am the organising secretary mr shivappa is inrodusin me to practice yoga our samithi members are mr karunagaran ,mr Anandan,mr Eswarachari,Mr boominathan,mr sundara, mr balakrishna,mrs vijayalakshmi. mrs saraswathi we are giving free yoga practice to local peoples, yoga awareness’ programs 128 My Sister D Mithilie And Family My sister D Mithilie, Mr Prabhakar, P Ashwini, P Aishwarya My Wife G Jayanthi 129 My Brother Dr Rev D Sathiya And Family Dr Rev D Sathiya, Wife Uma, Son Sam Danie, Nickelson Gamaliel, Doughter Hepsibha My Brother Thangarasu And Family D Thangarasu, Wife Raichal Reena, Doughter Akshayaand, Son Sanjay Prakash 130 Conclusion Yoga is a form of exercise in ancient time by which, by Sri Padanjali who took a great interest in this subject of Yoga, who was the main cause to introduce this type of exercise for Mankind in which he asked a boon from the God, so as do good for the Human nature, in this exercise, it can reduce all type of diseases, so he got this type of boon in which man can live with no disease . It cannot be a related to a particular religion ,caste, or Dharma > it does not belongs to a particular Denomination ,God or Goddess. So, it is not to hurt a particular soul. So this Yoga can be done by all people without referring to any caste or creed. In and around the world. As an Author of this domain, my hip 49” inches and the weight about 105 kgs, As I can do this type of Yogasannas, people of various weights or different Obesities, can also practice all types of Yogasannas, so as to minimize the overflowing diseases, it is a healthier way of keeping up of our body with reduction of disease. I request who are in need of cure or away from diseases, as nowadays people are really need of exercise, this is one of the best methods with low expenses and a small requirement of time. As I am in Practice for the past three years , and also an Organizing Secretary of Sri Padanjali Yoga Shikshana Samithi,kolar gold fields. As to refer about Yoga, it is common to all as in olden days there was exercise, by walking, running ,Playing, working, people 131 were doing many household workings like grinding, cooking, etc. But now a days it is not so the major exercises have been reduced has our Modern World as a part to do many inconvenience , example mixie, fast foods, Computer World fridge,etc has reduced the manual work. Now a days the world is going on a very high speed in which there is no time for common man to prepare what ever they want in a timely manner so the Modern Man does not have time to do proper exercise in the fast world as he is using Electronical equipments , so he has all varieties of diseases like Diseases commonly of Diabetes at the range of Above 5to10 crore Indian Population. And various other diseases such has Obesities etc….> So it is Heartly and strictly advisable for all category of people to follow the regulated exercises of the told YOGA… so has to reduce the upcoming diseases and proper fitness, and to regulate our body functions regularly.