ujjayi pranayama or ocean breath for diabetics

7/28/2019 Ujjayi Pranayama or Ocean Breath for Diabetics

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Ujjayi Pranayama or Ocean Breath For Diabetics

While pranayama may not be the only cure for diabetes, it does help in controlling the

disease and keeping it in check.

Diabetes: Insulin is a very important hormone in our bodies a hormone that breaks

down the starchy and sweet foods into energy that the body uses. In diabetes, thecapability of the body to produce insulin reduces and in some cases, the body even

stops producing insulin. It is believed that people who do not exercise much, or areobese or have diabetes in their family history, are more prone to getting diabetes. If

you suffer from diabetes, its a good idea to consult a doctor and undergo medicaltreatment. You may also want to do pranayama along with your medical treatment tocontrol and even cure diabetes.

Pranayama To Control Diabetes: Pranayama is the breath work that is so essential to

yoga. It is about inhaling and exhaling in the proper way, so that the body getsenergized with the oxygen that you breathe in and the carbon dioxide that you breathe

out. While we may be inhaling and exhaling while breathing everyday, the techniquesin pranayama helps you to do so in a more effective way. It is believed that pranayama

can cure and control several diseases, including diabetes. The first thing that thebreathing techniques in pranayama do is control hypertension, which in turn helps to

cure diabetes. Lets understand the various breathing techniques and how they canhelp control diabetes.

Nadi Shodhana Pranayama (Alternate Nostril Breathing): An effective breathingtechnique, the alternate nostril breathing can help soothe the mind, and release stress

from the body.

Bhastrika Pranayama (Bellows Breathing): Here is a breathing method that will fill yourbody with oxygen and decrease the carbon dioxide pent up inside. While breathingusing this method, you need to use your diaphragm and abdominal muscles.

Bharamari Pranayama (Humming Bee Breathing): A breathing technique that is said tosoothe the nerves and the brain, this breathing technique requires fair amount ofpractice. What you need to do is practice breathing in a deep and fast way, alternatingyour nostrils. Once you can master that, you can move on to complicated pranayama

techniques.

Kapalabhati Pranayama (Skull Shining Breathing): An intense breathing technique,

Kapalabhati infuses you with energy and de-stresses you completely.

Anuloma-Viloma Pranayama (Alternate Nostril Breathing): Here is a technique that will

strengthen your lungs, purges the toxins from the body and cures several diseases,including diabetes.

You can even practice Ujjayi Pranayama or Ocean Breath, Shankh Prakshalana orMaster cleansing and meditation to cure and control diabetes.

Techniques and Benefits of Slow Breathing

Breathing seems to be simplest activity in the world. When we inhale oxygen into thebody, the oxygen carries important nutrients that fuel the entire system. While


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Most, of not all, illnesses are in some way linked to wrong food habits. A slight

modification in dietary habits can rehabilitate the entire system.

5. Right Relaxation Shavasana

A relaxing asana done several times as part of the Yoga program. A processdesigned to soothe both mind and body. Yoga holds that tension is dis-ease (i.e

a state if unease) and relaxation is health. To this end the whole eightfold pathof Yoga is to purify the body mind complex.

6. Right Mindset Meditation

Meditation is a technique used to stabilize the mind, increase concentration and

will power, balance cellular and chakra energy and develop one-pointedness.

All these, if performed together and consistently, help rid oneself of a variety ofpsychosomatic disorders. Which is why, every yoga therapy session should include allthese practices. They help eliminate the aggravated toxins from the system, balance

the tri-doshas and stimulate the essential biochemical substances in the affectedorgans.

In Conclusion

The golden rule in achieving optimum results through yoga is regularity andpunctuality, for only abhyasa, regular practice can produce desired results. Over aperiod of time, it helps reduce illnesses, increase vitality and vigor, restore balance,and enhance attitude to life. Which is also why yoga therapists prescribe specific

regimens to suit individual needs. Research has conclusively proven the effectivenessof yoga therapy in healing psychosomatic and stress-related conditions. This is done by

bridging the gap between body and mind, ranging across the entire spectrum fromphysical to emotional to mental.

For optimum benefits, yoga therapy should be coupled with a balanced diet,Naturopathy, Ayurveda and Aromatherapy.

What is the five sheaths yoga?

The mind-body complex is made of a combination of 19 elements. The 19 elementscan be grouped functionally into five divisions known as the five sheaths or pancha

kosha. The five sheaths are annamaya kosa (Physical Body), pranamaya kosa (EnergyBody), manomaya kosa (Astral Body), vignanamaya kosa (Mental Body) and

anandamaya kosa (Casual Body). You should note that the anandamaya andannamaya is common to humans and animals. However, the thing that makes humansunique is the power of knowledge, power to act, and power of desire. Therefore,vijnanamaya, manomaya and vijnanamaya kosa are unique to human beings.

Pranayama is a method of controlling life force or prana by regulating the breathing.

How to treat vertigo with yoga?

Vertigo is a sensation of dizziness and spinning felt by a person. It can sometimes be

mild and cause slight dizziness, but it can sometimes hinder a person in carrying outdaily activities. One of the persistent and specific vertigo causes is the failure of the

inner ear to get sufficient blood. Although medication can provide a cure, it will be
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Managing bursitis with yoga routines is in fact a viable option. Several health experts

recommend bursitis yoga exercises and poses in order to treat this condition. The yogaasanas (poses) that could help improve bursitis are Ardha Matsyendrasana (TheSeated Twist Pose), The Vriksasana (The Tree Pose) and Virabhadrasa II (The WarriorPose II).

Treating knee pain with bikram yoga poses

Bikram Yoga, or Hot Yoga refers to a style of yoga, which needs to be practiced in anenvironment or a room that has been heated to a temperature of 105 degrees F. Itincludes a series of 26 various poses that need to be practiced one after the other,during one session. Several people claim to get relief from knee pain and inflammation,

after practicing Bikram Yoga. However, there are several knee-locking poses that are apart of Bikram Yoga, which could cause further injury and pain in the knees, if

practiced incorrectly. Therefore, it is best to consult a doctor or a Yoga guru, beforepracticing Bikram Yoga. Treating bursitis with yoga does need a great deal of cautionand it is essential that you seek medical advice and get guidance from a qualifiedinstructor.

Treating Chondromalacia with yoga poses

Chondromalacia patella refers to a condition that is caused by damage or irritation inthe cartilage under a persons knee cap. It is commonly known as a runners knee andit can be quite a serious ailment. The knee pain usually gets worse after kneeling downfor a while, or climbing stairs. Treatment of chondromalacia includes medication, rest

and knee exercises. Some health experts may also recommend practicing certainrunners knee yoga exercises to alleviate the pain. Some of the most common

chondromalacia yoga poses include Janu-Sirsasana (The Head-Knee Bend Pose),Gomukhasana (The Cow Pose), Trikonasana (The Triangle pose) and Tadansa (TheMountain Pose) to name a few.

However, pain in the knees, shoulder, hips or other joints could occur because of

several health conditions. Therefore, it is advisable to consult a doctor, beforepracticing the various bursitis yoga poses, chondromalacia yoga poses & knee pain

bikram yoga poses. If yoga is practiced incorrectly, the risk of injuries increases, whichcould aggravate the pain in the joints.

If you are suffering from knee pain, yoga can be very helpful to bring about relief. Tohelp with knee pain, yoga postures like the Tadasana (Shoulder stand), Veerasana

(Hero pose), Makrasana (Fish pose), Trikonasana (Triangle pose), and Vrikshasana(Tree pose) can be practiced. To perform Tadasana you should begin by standing in an

upright position. Keep your feet firmly on the ground and your back straight. Youshould then inhale and exhale slowly and allow your body to relax. Remain in this

position for a while. The effectiveness and wisdom of treating knee pain with yoga ofcourse depends largely on the nature of the injury or the cause of the pain.

A bursa is a sac filled with fluid that is present between a muscle tendon and a bone,cushioning and enabling smooth movement between the parts. The bursa can getinjured or irritated when it is used repeatedly or with activity that is strenuous. For thetreatment of bursitis, yoga can be helpful but with some modifications. For some time

you should avoid exercises that involve the arms to be parallel to the floor. Forbursitis, yoga postures like Virabhadrasana II (Warrior Pose II). Virabhadrasana I

(Warrior Pose I), Urdhva Hastasana (Upward Salute), and Parsvakonasana (Extended

Side Angle Pose) can also be performed with some modifications.

Chondromalacia also called runners knee occurs when the tissue under the knee


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other stretching exercises that will strengthen the ligaments and the muscles that

surround it. For chondromalacia, yoga postures like the Hero pose and Tree pose canbe helpful.

To bring relief to your knee pain, bikram yoga can be helpful. If you have any knee

pain or injury, movement of the joints is necessary to increase circulation. With thehelp of easy movements, flexibility and circulation can be increased which will facilitate

healing. Pay close attention to the instructions regarding the alignment of eachposture. If you are instructed to stand with your feet parallel you must do soaccordingly. If your feet arent properly parallel by even an inch, the knees can beaffected. Some postures may be difficult to perform and if you experience any pain you

should stop immediately.

For knee pain, pilates can be effective whether the pain is exercise induced or chronic.Performing pilates helps to lengthen, strengthen, and bring balance to the musclesaround the knee to improve the function of the joint. The ITB stretch is an easyexercise that you can practice as it can give immediate relief and provide comfort in

the area of the pain.

It is important that you practice the yoga exercises under the guidance of an instructorwho has experience working with people with knee injuries. If you experience any pain

while doing any of the postures you should stop immediately.

Yoga for knee pain

The ancient science of Yoga has been used for centuries, to improve a persons overall

health and disposition. Millions of people across the world have successfully treatedand cured several health problems, aches and pains, using Yoga. Practicing Yoga forknee pain not just helps in reducing the discomfort, but also promotes overall fitness.

Yoga for knee pain includes positions like Gomukhasana (The Cow Face Pose),Padmasana (The Lotus Pose), Malasana (The Garland Pose), Virasana (The Hero Pose),Supta Vairasana (The Supine Thunderbolt Pose), Kurmasana (The Tortoise Pose),

Siddhasana (The Adepts Pose).

Yoga bursitis exercises

Bursitis is a condition that occurs when there is an inflammation in the Bursae (thesacs between the muscles, tendons and bones that are filled with fluid). Bursitis mostcommonly affects the knee, along with joints such as the hips, the elbows and the

shoulders. However yoga bursitis exercises have been recommended by several health

experts, to treat common forms of the condition. In case you are suffering frombursitis, the yoga asanas you could try are Virabhadrasa II (The Warrior Pose II), TheVriksasana (The Tree Pose) and Ardha Matsyendrasana (The Seated Twist Pose).

Yoga chondromalacia exercises

Chondromalacia patella, commonly known as a runners knee can be a seriouscondition that is the result of damage in the cartilage that is under the kneecap. Thesymptoms of chondromalacia are achy knees, especially after walking upstairs orkneeling. There are many factors that can lead to this condition. Certain yoga poses

may be recommended in wthe treatment of chondromalacia, which include

Gomukhasana (The Cow Pose), Janu-Sirsasana (The Head-Knee Bend Pose), Tadansa(The Mountain Pose) and Trikonasana (The Triangle pose), to name a few.


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Tendonitis is a condition that refers to an inflammation in the tendons, which can cause

pain and tenderness outside the joint. It can affect locations such as the knees, elbowsand shoulders. Fortunately, this is a treatable condition, if the right medication andtreatment options are used. Moreover, certain Yoga knee tendonitis exercises likeSukhasana (The Easy Pose), Tadasana (The Mountain Pose), Trikonasana (The Triangle

Pose) and Parsvakonasana (the Side Angle Pose) can help alleviate the symptoms.

However, knee pain could occur due to various conditions and it is best to consult adoctor, before you practice yoga for knee pain. In case you practice Yoga, when youare not supposed to, you could increase your risk of a yoga knee injury, which couldfurther worsen the pain in your knees.

Knee pain Yoga exercise

Yoga exercise for knee pain can help to reduce the pain and promote a good qualitylife. Besides the yoga asana which you are doing currently you can also try some of

these asana for your knee pain. These include all the standing positions, ParivrttaJanu-Sirsasana, Marichyasana I, II, III & IV, Padmasana & cycle, Supta Virasana,

Gomukhasana, Baddha Konasana, Ardha Matsyendrasana I, Pasasana, Yogadandasana,Supta Bhekhasana, Vamevasana I & II, Hanumanasana, Kandasana, Gherandasana I &

II, Mulabandhasana, Bhekasana, Kurmasana & Supta Kurmasana, Malasana I & II,Bharadwajasana I & II, Siddhasana, Paryankasana, Virasana, Akarna Dhanurasana,Ardha Baddha Padma Paschimottanasana, and Janu-Sirsasana.

For any treatment is important to know the cause for the problem, it becomes very

important to know the cause for your knee pain as this will help in suggesting theperfect asana for your condition. Yoga is an excellent option to strengthen and improve

flexibility of the knees. But it is very essential to do all the asana with care andgradually because some difficult ones can when not done with care can actually injure

your knee further. So if possible if you have any medical condition, consult a specialistbefore starting any yoga exercise for knee pain.

hat are some poses that can help cells function more efficently?

Thanks for a truly insightful query. Yoga is precisely all about going into the deepestrecesses of ones being and making alterations wherever required. Subsequently, thebenefits permeate every pore and cell of ones being. To help your cells function better,I suggest you do the whole set of asanas and pranayamas on these pages. Pranayam

yoga breathing exercises help you breathe easier.

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I also suggest you do the Yogic kriyas (cleansing techniques), from time to time, and

follow a Yoga diet. Youl get more details here:

http://www.yogawiz.com/cleansing-techniques.htmlhttp://www.yogawiz.com/yoga-diet.html

Diabetes yoga poses

Hi this is Nisha. My question is what to do for sugar. My mother is 40ears old she has high blood s gar What kind of food she sho ld
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1. Sukhasana (Easy Pose)

2. Ardha Matsyendrasana (Half Spinal Twist)3. Stand Spread Leg Forward Fold4. Tadasana (Tree Pose)5. Matsyasana (Fish Pose)

6. Relaxation Shavasana (Corpse Pose)

Pranayama (breathing exercises)

1. Kapalabhatti (Skull Cleansing)

2. Anuloma-Viloma (Alternate Nostril Breathing

Simple Meditation

This largely consists of breath awareness. Breath meditation is said to be the bestmeditation. If you find yourself easily distracted, try playing some soft, soothingclassical or trance music in the background. This is known to and has proved to work

wonders because Diabetes is predominantly a psychosomatic disorder stemming from

a disturbed, tense and stressed out mind. So to calm the body (here, specifically, thepancreas) we start by calming the mind.

Yoga diet

Remember, a natural diet is the best way for a healthy life. Always avoid artificiallyprepared foodstuffs and those containing preservatives. Likewise, steer clear of all junk/ fast foods and confectionery products. The best foods are those that are prepared

fresh and eaten while still warm and fresh.

Also, stay away from artificial sugars sometimes aptly called white poison and

highly refined foods as far as possible. This applies not just to diabetics, but to normalso called healthy individuals too. A regular Yoga practitioner will, of necessity andhabit, abstain naturally from all stale foods and those containing artificial additives,

including sugar.

Above all, avoid overeating. Diabetics often tend to be emotional eaters, so it isimportant for you to exercise restraint when it comes to food. This will go a long way in

maintaining well regulated eating habits. It is extremely important that you know yourhunger signs well.

Diabetes asanasI am a diabetic patient. I would like to know , which type of yoga I should do to

enable me to reduce my blood sugar

Diabetes refers to a condition that is caused by the impaired tolerance of glucose in thebody, where the functioning of insulin is affected. The most common symptoms of

diabetes are excessive thirst, unexplained weight loss and frequent urination, to namea few. Diabetes can be of two types: Type 1 Diabetes and Type 2 diabetes. Several

people have tried various Yoga asanas (poses) to improve the levels of sugar in theirblood, with varying degrees of success. However, to know about the appropriate

diabetes asanas (diabetes poses), it is important to know consider type of diabetes youare suffering from as you could otherwise end up frustrated, dedicating time to

diabetes asanas but finding no results Type 1 diabetes is caused when insulin is not


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Type 2 diabetes is generally caused by stress or lifestyle related problems. There are

various diabetes postures that you can practice, for this problem:

Pranayama: In order to alleviate the problem of diabetes pranayama, which is a

breathing technique, can be very effective. There are eight different types of

Pranayama, which can help different conditions, diabetes being one of them. For thebreathing technique to be more effective, it should be practiced twice a day. Thistechnique should only be practiced under the guidance of an expert Yoga Guru.

Sun Salutation: This is one of the best exercises for people who are suffering fromdiabetes. It increases the supply of blood to different parts of the body, whichimproves the administration of insulin. This yogapose or rather series of diabetesasanas is most beneficial, when practiced at 4 rounds, in a minute.

Vinyasa:For improving diabetes Vinyasa Yoga, which is an extension of Hatha Yoga is

often recommended by experts. Postures like Dhanurasana (The Bow Sequence Pose)are great for increasing strength and flexibility and for regulating the pancreas,

because of which it is often recommended for people with diabetes.

Meditation:This is one of the best ways of reducing stress and calming the nervous

system. People with diabetes are asked to focus on the pancreas, during the

meditation practice, to balance the levels of sugar in the blood.

Cleansing process:Master cleansing is often recommended for people who are sufferingfrom diabetes. Shankha Prakshalana is a process that takes an entire day to practiceand it should be practiced at least once in six months. With the help of this process,you can cleanse your gastrointestinal tract completely. You are required to drink 2glasses of warm water with lemon juice and salty water after which 6 various exercisesneed to be performed.

However, before performing any Diabetes asanas, it is important to consult a doctor.

Yoga Poses for Diabetes

Diabetes can be greatly controlled with the help of yoga. One important yoga exerciseor an asana is the sun salutation. The sun salutation helps to increase the supply ofblood to the various parts in the body effectively, thus helping to stimulate animproved the administration of insulin in the body. Moreover all the movements of thisparticular exercise help to tone the body. Pranayama is known to control the effects of

diabetes. One basic breathing technique known as the alternative nostril breathing orNadi Shodhan Pranayama has a major sedating effect on the nervous system which inturn helps to bring down the levels of stress in the individual. All forms of Pranayamamust be taught in detail by your yoga instructor.

More importantly the daily performance of meditation techniques is also useful in

managing stressful situations and relaxing the mind. According to medical research aharmonious balance between the sympathetic and parasympathetic global systems canpositively affect the hormones in the body. Particularly among diabetic patients thepractice of meditation has helped to lower sugar levels and has brought about greaterfunctionality in the pancreas and in the overall treatment of the condition. Yoga Nidra

must be practiced daily for optimum results. This process must be practiced threetimes today in addition to medication, as a complimentary therapy. Of all the forms ofyoga, Bikram yoga and Hatha yoga are known to impart the greatest benefits intreating diabetes.

In addition to yoga and meditation, diet also plays a very important role in the proper

administration of insulin and for the maintenance of normal blood sugar levels. Dietand exercise alone can control diabetes in the long run and for life. The various bendsand bodily movements play a therapeutic role in the stimulation of the glands and the
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But towards the end of an out breath if there is a slight pull on the abdominal

muscles, then it assists the upward movement of the diaphragm leading to amore complex out breath. The abdominal organs are massaged and the left overair (carbon dioxide) is thrown from the lungs. For the abdominal this is the mosteffective way of exercising them.

Very few of us breathe well. And so we need to improve it. Babies and young children

breathe well. But with age, most of the people lose this ability. Shallow breathingtechniques is the result of stress, tension, emotional problems, atmospheric pollution,lack of exercise, smoking, poor postural habits and poor eating habits. Rapid andirregular breathing techniques takes place mainly in the upper chest, with little use ofribcage and lung capacity.

When we get habituated to restricted breathing, the intercostals muscles are forced towork less and they forget their actual functions and finally lose their natural elasticityand the ability to get back to their original shape. Everything suffers because theaction of the diaphragm is quick and restricted, the ribcage becomes rigid and fixed

and we start breathing in shallow manner.

It will take time to change your faulty breathing techniques. To start functioningproperly in the earlier manner, tone and elasticity should be restored to theintercostals muscles. Dont start breathing more deeply suddenly to set right your

breath. That will be unnatural and will make you feel uncomfortable.

Exercising is the proper way to start developing healthy breathing habits. Any form ofexercise like walking, running, cycling and swimming will help. This will make yourbreathing apparatus to work more efficiently because your need for oxygen increases.There are even exercises designed specially, for the intercostals muscles to work whilesitting or standing. When you exercise the chest opens, the ribcage extends and the

lungs expand. All this will lead to slow and deep breath, which is perfect.

When the tone of intercostals muscle improves, there will be a natural healthy breathpattern, which will increase the flow of energy throughout your entire body system.This will improve your health physically and your concentration mentally. But your

lifetime habit of breathing cannot be changed within a day. You will observe thechanges only if you practice daily for a few minutes.

Many of the exercises that we discussed in earlier chapter especially arm rotations, theupper back exercises and various spinal stretches all aid proper breathing. In the next

chapter exercises for movement and breathing in a standing position are discussed.

These cultivate better breathing habits in us.

If you sit badly things will be very bad and you will be unable to breathe properlybecause if your spine stoops your chest will collapse and your abdomen will be

squashed. Office environment hardly facilitates better breathing because you aresitting inside almost all the time without fresh air and poor ventilation. Due to this

there is very little breathing exercise and there is not much requirement of oxygen andthe lungs and breathing muscles are not working efficiently.

Like I have been mentioning always learn to sit well on top priority. Breathing issomething without which we cease to exist therefore we need to create good

conditions for this important activity. This I have already explained in Chapter 1. Youwill be giving yourself a chance to breathe well at all times if you learn to sit well.


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1. Kapalabhati2. Anuloma Viloma

3. Ujjayi4. Bhastrika

5. Shitali6. Sitkari

7. Suryabhedana8. Bhramari

Take into consideration your own time and convenience but see that all 8 Pranayamas arecovered in a week. The same goes for asanas.

But remember, even though Kapalabhati is not a Pranayama, yet it is a vital part of theprogram. As the name suggests, it is a cleansing technique in preparation for Pranayamaand should be done everyday, without fail. For complete, step by step details of how itshould be done, kindly refer our section - Cleansing Techniques

For optimum benefits, yoga practices should be coupled with a balanced diet,Naturopathy, Ayurveda and Aromatherapy.

What are the benefits of Alternate Nostril Breathing?

Alternate nostril breathing or Nadi Shodhana is a technique of breathing in which theindividual breathes in and out through one nostril and then goes on to the next. Alternate

nostril breathing helps in directing the flow of prana or the life force of the body throughthe entire body. Alternate nostril breathing benefits by bringing about a state of deeprelaxation, clearing the mind, and calming the body. This breathing technique also helpsin balancing the right and left hemispheres of the brain. You can enhance the benefits of

yoga by practicing alternate nostril breathing after the Surya Namaskar (Sun Salutation)sequence.

What is One Nostril Breathing aka Alternate Nostril Pranayama ?

The one nostril breathing pranayama is a breathing exercise that helps in stimulating

memory. The simple technique of left nostril breathing helps in improving spatial memory.This type of memory enables you to remember effectively where you have placed yourthings. To practice this breathing exercise you should close your right nostril and breatheslowly and deeply through your left. Continuing this exercise regularly will slow down theactivity of the sympathetic nervous system and increased heart rate. Another breathing

exercise you could try is alternate nostril breathing, which is considered to be a veryeffective stress reliever. It is also essential that you maintain a proper diet to maximize

the benefits.

What is teeth hissing? - Sitkari | Teeth Hissing Exercise

Teeth hissing or Sitkari refers to the sound that is made when air is drawn in through thefront teeth either slightly opened or tightly closed, with the tip of the tongue regulatingthe pressure of air and sound. This technique refers only to breathing in, while exhalations

take place normally through both the nostrils. Properly practicing the teeth hissingexercise one can help reduce the effects of thirst, hunger as well as laziness and

sleepiness. The teeth hissing exercise is also considered to be effective in preventing theincrease of bile in the body, and it also helps improve physical and mental performance.
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Deep breathing, on the other hand, raises our levels of blood oxygen, promoting health inmany ways - from stimulating our digestive processes to improving our fitness and mental

performance.

If you are a shallow breather:

Don't worry, most people are 'shallow breathers.' They merely use the narrow top portion

of their lung surfaces for oxygen exchange. Their breath literally stops at the diaphragm -a band of tissue called our 'spiritual muscle.'

To find out if you are a shallow breather, try this simple test: Place the palms of yourhand against your lower abdomen and exhale all the air. Then, take a big, deep breath. Ifyour abdomen expands when you inhale and air appears to be flowing in deeply to the pit

of your belly, then you are on the right track.

More typically, though, shallow breathers are more likely to take a breath and suck in

their stomachs. This pushes their diaphragm up so the air has nowhere else to go. Whathappens next is that the shoulders rise up to make room. All this effort for what should be

a natural gift.

ujjayi pranayama or ocean breath for diabetics

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