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10. Reflect on your meditation practice.
Once you have checked in to your body, mind and spirit, note how you feel now. Be pleased you’ve taken this step to improve your health. Come slowly back up to sitting feeling refreshed, and journal for a couple of minutes about your thoughts during the meditation.

Here is a handy guided Yoga Nidra meditation you can follow along with easily so you do not get confused or zone out. Try it and see how it can help your practice and chronic pain. http://d3v7xustcq7358.cloudfront.net/audio/savasana.mp3

Here is a handy free pain management guided meditation you can use. It takes 20 minutes. Just follow the instructions and see what a difference it can make to your experience of pain.
https://www.meditainment.com/pain-management

Depression
Depression is now the #2 cause of disability in the world, after vision and hearing loss. It affects all aspects of one’s life, work, relationships and more. Most forms of exercise can help improve mood. Specific yoga postures can also work well. These include:

Bound Angle Pose

Bound Angle Pose

Bound Angle

Bridge Pose

Bridge Pose

Bridge
Lie down on your back. Bend your knees so your feet are flat on the floor reasonably close to your hips. Arms should be at your sides, palms flat on the floor. Push upwards so your back forms a straight diagonal line with your shoulders. Don’t let your back sag and do not let your stomach stick upwards.

Dolphin Plank

Dolphin Plank

Dolphin Plank
From plank, move down to lean on your forearms rather than your hands. Keep your back straight and do not allow your middle to sag.

Easy Pose

Easy Pose

Easy Pose

Legs Up the Wall Pose

Legs Up the Wall Pose

Legs up the wall-sit close to the wall and place the soles of your feet flat onto it. Using your arms and legs, inch your bottom closer to the wall and your legs further up it.

Seated Forward Bend
Standing Forward Bend
Standing Wide-Legged Forward Bend
Upward dog

Try any of these 12 helpful poses, or all of them, and journal about your experiences. Then choose your favorites and do them every day.

Diabetes

The statistics are shocking. According to the American Diabetes Association’s latest Fact Sheet:

  • Almost 30 million children and adults in the United States have diabetes
  • 86 million Americans have pre-diabetes
  • 1.7 million Americans are diagnosed with diabetes every year-that’s one case every 19 seconds!

Estimates state that up to 25% of those with diabetes do not even know it, so are not getting the care they need.

Diabetes is a primary or secondary cause of death for more than 300,000 people each year.

The older you get, the more likely you are to develop Type II diabetes:

  • 86 million Americans aged 20 years or older have pre-diabetes. Only 11.1% of Americans with pre-diabetes have been told they have it
  • Age 20 years or older: 12.3% of all people in this age group have diabetes
  • Age 65 years or older: 11.2 million, or 25.9% of all people in this age group, have diabetes

Diabetes is affecting all age groups and races, but it is disproportionate: Hispanics and African-Americans are almost twice as likely to develop diabetes as whites.

The best ways to prevent diabetes are to eat right, exercise and maintain a sensible weight.

If a person develops diabetes, their exercise might be limited due to concerns about blisters and other circulatory issues which could lead to diabetic amputation of a toe or even a limb. Fortunately, yoga is low impact and not likely to cause blisters and can be an excellent way to lose weight. Studies have shown that some people who lose as few as 20 pounds can actually reverse and cure their diabetes.

If the prestigious Joslin Diabetes Center at Harvard is now offering yoga as part of its program for those with Type I and Type II diabetes to help them lose weight, you know there is hard science backing the effectiveness of yoga for diabetes and weight loss.

Here are some yoga poses to try.

Bridge
Child
Easy pose with deep breathing