Contents
Acknowledgements 14
Introduction
Why diabetes? Why me? 19
The purpose of yoga 26
Chapter 1: A Lifestyle, and a Science
What type of diabetes do I have? 30
The science of Ayurveda 31
The doshas in detail 36
Putting it all together 48
A season for everything 51
The perfect time of day 56
The stages of life 59
The doshas and your diabetic type 63
Chapter 2: The Mind
Thoughts and the mysterious mind 70
So what is a thought? 71
Chapter 3: The Breath Taking it one breath at a time 78 What type
of breather are you? 80 Breathing and emotions 88 Three simple
breathing techniques for everyday use 93 Full Complete Breath 95
Alternate Nostril Breath 99 Ocean Breath 103
contents continued...
Chapter 4: Routine
Regular practice:
the need-to-know about medication and exercise 108
Diabetes medication and yoga 109
Getting and staying motivated 113
A daily routine 115
Chapter 5: Contemplation
The worst meditator 120
Changing meditation to concentration 122
Meditation in the context of the word yoga 124
Concentration: which practice suits you? 125
How to get comfortable 125
Vata Meditation 127
Pitta Meditation 131
Kapha Meditation 135
Chapter 6: The Practice
Setting up your practice space 140
Indoor versus outdoor practice 141
The best props and tools 141
What to wear for yoga 143
Creating beauty in your yoga space 145
Daily nurturing routine 147 On gratitude and the power of devotion
150
Chapter 7: The Sequences How to choose your sequence 154 Ayurvedic
questionnaire 156-157 Practice chart 158-159 Vata Sequence 160
Pitta Sequence 196
contents continued...
Kapha Sequence 240 Yoga Nidra 287
Appendix A - Modifications 291
Appendix B - Psoas Sequence 298
Appendix C - Resources 301 Information about books, products and
business to support you in your diabetes management
Image Credits 309
About the Author 310
Rachel Zinman was diagnosed with diabetes in 2008. It took six
years for her to accept her diagnosis of type 1
LADA diabetes. She started yoga in high school when she was 17 and
by the age of 19 she was hooked. Rachel is passionate about the
deeper aspects of yoga and its ability to heal and inspire. She has
spent the last 30 years practicing enthusiastically as well as
teaching nationally (in Australia) and internationally since 1992.
Rachel was a professional dancer from a young age and trained as a
Waldorf educator teaching in both Australia and New York City.
“I love the raw honesty that Rachel gives the reader on how
diabetes has impacted her life and how she survives it. 'This
disease sucks!' are the words that resonated with me, being a Type
1 diabetic, I get these words she is saying, but then she comes
back with 'And if it weren’t for my daily yoga and meditation
practice, I don’t think I’d cope.' And this is where I find myself
wanting to read more and why I can’t put this book down.
Yoga for Diabetes shows us that yoga does not cure diabetes but
tells us how it can relieve the daily grind and stresses that this
disease can have on one’s mind and body. An excellent read for
those wanting to explore ways to reconnect with theirs and find
mental balance.” —Jackie Stevens, Yoga Australia
“Your story is heart-wrenching. Thank you for giving everyone the
gift of your sharing, honesty, vulnerability. You are so amazing,
so brave, so courageous. What you are giving is a priceless gift,
and not just to diabetics, but to anyone grappling with a chronic
health condition. I love how Yoga for Diabetes gains momentum into
the deepest and most complex issues related to diabetes and then
simplifies this information and makes it accessible to everyone no
matter what stage they’re in.” —Lisa Fitzpatrick, bestselling
author & owner of Sacred Women's Business,
www.lisafitzpatrick.com.au
"Yoga for Diabetes is both a beautifully written and laid out book,
as well as a life and health-changing concept if brought to reality
through action. Rachel does a wonderful job using her own story of
turning adversity into advantage in order to illustrate that the
lessons we learn through practicing yoga regarding remaining calm,
breathing deeply, standing strong, and being proactive versus
reactive are all directly related to our willingness to choose to
make our diabetes management practices a top priority." —Daniele
Hargenrader, bestselling author of Unleash Your Inner Diabetes
Dominator, Certified Health Coach, Nutritionist, and Personal
Trainer, www.diabetesdominator.com
“For many people, yoga provides a way to stay fit, find balance in
their lives on and off the mat, and (hopefully) connect with
themselves on the deepest level. For others, it’s a mere fad that
they’ve sampled and abandoned when the next ‘new’ thing came along.
Rachel Zinman, on the other hand, has devoted her life to the study
and practice not only of yoga but of Ayurveda, the ancient Indian
‘science of life’, healing techniques that go way beyond any
Western definition of medicine. It was only natural that when,
despite a life of extraordinarily healthy practice and diet, Rachel
was diagnosed with type 1 diabetes, she would turn to yoga and
Ayurveda for tools to supplement insulin injections and other
modern ways of treating her disease. This book offers a unique lens
not only into how yoga and Ayurveda can help diabetics of all types
live more easily with this disease, but how even the sources and
manifestations of diabetes arise from the type of person we each
are and the lifestyle choices we have made. Throughout, Rachel’s
artful prose and compelling honesty make this a page-turner even
for those never touched by diabetes. Rachel writes with clarity,
candour and authenticity that will inspire anyone’s life with
diabetes, and may well prod others to seek out yoga and/or Ayurveda
in coping with other diseases. It’s clear from the first sentence
that she’s one of us!” —Lois Nesbitt Ph.D., E-RYT, author of Hip
Op: Beyond Recovery!, www.loisnesbittyoga.com
“With great compassion and clarity, Rachel Zinman introduces people
with diabetes to the benefits of yoga, meditation and Ayurveda,
specific to each individual’s nature. Rachel’s lifelong passion for
yoga, melded with her coming to terms with a diagnosis of type 1
diabetes as an adult, provides a profound service to those of us
with diabetes. Yes, we must take our meds (including exogenous
insulin for those of us with type 1 diabetes) and follow our
treatment protocols, but we can also find some peace and space
amidst the challenge of diabetes. Rachel shows us how.” —Melitta
Rorty, yoga practitioner and blogger on adult-onset type 1
diabetes, www.adultt1diabetes.blogspot.com
"As a fellow Diabetic and someone who practices Yoga regularly, I
found Yoga for Diabetes to be incredibly insightful and
informative. Rachel breaks down different practices and their
benefits and she not only offers facts and insights but also more
practical "how-to" information, so that even someone who has
perhaps never practiced before would feel comfortable diving into
yoga, using this book as a guideline. I understand first hand the
importance of maintaining a healthy routine and yoga has helped me
tremendously with managing this disease. Rachel's story is
touching; her voice calming and I hope her book helps others
discover and enhance their yoga practice." —Sam Talbot (co- founder
of BEYOND TYPE 1)
“This book provides a look at Diabetes treatment through the twin
lenses of Yoga and Ayurveda. It is stunningly beautiful in its
presentation and is equally matched by both the depth of the
material presented and the accessibility of the recommendations to
the readers’ lives.
Rachel is skilled at presenting this material in a way that is both
personal and professional. She shares her own story of the initial
diagnosis of her condition and then takes us along on the journey
she took to uncover more natural and traditional ways of addressing
her condition. Already a yogi, it was natural that her study led
her to Ayurveda where she plumbed the depths of this science to
address all phases of her life that may have supported the
formation of Diabetes. She then applied these principles to change
her life to embrace optimal health.
She has a solid foundation in the principles of Ayurveda and
introduces these in a way that is understandable to the reader. She
takes these, often esoteric, principles and breaks them down in
such a way that the reader not only understands them, but can
clearly see themselves in the descriptions.
Through the course of the book she clearly introduces different
approaches for bringing more Ayurveda and yoga into the reader’s
life. While intended for those who are dealing with a diagnosis of
diabetes mellitus, this book will be appreciated and enjoyed by
others as well. Students of Ayurveda will benefit from Rachel’s
clear explanations of Ayurvedic principles and how they apply in
this condition. Practitioners will benefit from Rachel’s thorough
research into the condition and the correlations she draws between
the Yoga, Ayurveda and approach to treatment of Diabetes. Friends
and family members will appreciate that it is easy to read, easy to
understand and fun to put the exercises into place so that everyone
will reach a more balanced state of health." —Mary Thompson,
lecturer of Ayurveda at California College of Ayurveda,
www.marythompsonayurveda.com
“Yoga for Diabetes is a comprehensive and thoroughly beautiful
book. Rachel's personal story is heart wrenching, deeply authentic
and joyfully uplifting, and you're sure to be as moved and inspired
by her journey as I was.
This landmark book guides you gracefully through the
sister-sciences of Ayurveda and Yoga in a very practical and
user-friendly way. From discovering your own dosha (constitution)
to practices for breathing, moving, meditating and cultivating
gratitude, this book is a full and wholehearted guide to living and
thriving with diabetes.
A must read for anyone living with, or supporting someone with
diabetes.” —Dr. Lauren Tober, Clinical Psychologist, Yoga Teacher
and founder of Capturing Gratitude, www.laurentober.com
"Your book is completely beautiful. When I was 20 and travelling a
LOT Richard Hittleman’s 28-day-yoga book was my bible, and although
of course yours is vastly superior in terms of how you’ve written
it and how beautiful it is – it has that kind of ‘yoga bible’ vibe
to it. I can imagine taking it everywhere with me!" —Candida Baker,
Author and editor Verandah Magazine
"Thank you, Rachel, for this wonderful offering! So often the
medical world treats diabetes, and all chronic disease, from a
purely mechanistic, reductive framework, ignoring the complex
reality of how disease affects body, mind and spirit. Rachel does a
beautiful job of integrating western physiology, yoga and Ayurveda
into a fluid practice that can be tailored to our individual needs.
Most importantly, she shows the importance of caring for ourselves
with a balance of mindful effort, self-compassion, and ease. I will
share this book with all of my patients living with diabetes."
—Lisa Nelson MD, Family Practice Associates, Director of Medical
Education, Kripalu Center for Yoga and Health Medical Director, The
Nutrition Center
“Rachel overcame her shocking diagnosis through her dedication to
the healing path of yoga, meditation and Ayurveda. Let her beauty,
inspiration and fortitude guide you on your path.” —Annie B. Kay MS
RDN RYT500, Award-winning author, Every Bite Is Divine and Yoga &
Diabetes www.anniebkay.com
“We who live with Diabetes know aside from taking our medication,
if required: we must change our eating habits, and we must exercise
daily. I can think of no better way to control your diabetes than
what Rachel Zinman has given us in her book Yoga for Diabetes. Easy
read, and an easy path to wellness. If you are living with diabetes
this is a must. What is so impressive about this book is that you
do not have to have diabetes to benefit from it... this is for all.
Enjoy the new you. Namaste,” —Ben Vereen, Tony award-winning actor,
singer, dancer, www.benvereen.info
“I loved reading this beautifully presented book. I am particularly
impressed by the sound theoretical background that informs the yoga
practices for those with various types of Diabetes. Further, the
information is comprehensible and warmly written. The instructions
and appropriate modifications are similarly clear as is the need
for any precautions or medical assistance. In spite of Rachel's own
profound benefits derived from yoga with her experience of
Diabetes, she does not preach rather inspires others to seek a
pathway with the varied practices of yoga. I admire her for making
such information available in such a beautiful format.” —Annette
Loudon, MMed Sc, Yoga therapist
“I have known Rachel since she came to teach for me at Be Yoga in
Manhattan in 2000. A passionate student, it wasn’t long before she
became an integral member of my team. Her dedication and devotion
to yoga showed up in every aspect of her life. But there were also
challenges. Rachel and I worked together over years to help her
manage her overall health and wellbeing. I am so pleased that she
has brought to life the many things I shared with her in how to
approach yoga for the individual. No matter what type of diabetes
you have, knowing how to meet your needs through the various
practices of posture, breath and meditation can make a world of
difference. I highly recommend this book for anyone wanting to
manage their health and experience the profound healing nature of
yoga. Rachel truly shares from her heart.” —Alan Finger, Ishta Yoga
founder, www.ishtayoga.com
“Rachel Zinman is a gifted writer. Becoming a diabetic created a
crisis in her life, a journey that she writes about with great
vulnerability. Instead of succumbing to despair, Rachel has
committed herself to sharing her experiences of healing through
this book, online and in workshops. In Yoga for Diabetes, Rachel
weaves together all she has learned in 30 years of yoga practice
with newfound knowledge and skills. She presents these in a
thoroughly interesting and available way that is suitable for an
audience ranging from beginners to yoga teachers, and other health
practitioners. This is a lifestyle book for people with diabetes.
Yoga for Diabetes offers information on how to support one’s health
in the most holistic way. In simple terms, Rachel explains the
Ayurvedic approach to managing diabetes with diet, breathing
exercises, physical yoga and meditation. These complement a
protocol of medication, diet and exercise, and offer the best
opportunity for a person living with diabetes to enjoy a healthy,
balanced life. No matter what stresses life throws up.” —Eve
Grzybowski, founder of Sydney Yoga Centre www.eveyoga.com
"I have not seen anything like this. Exquisite. The vibrancy of the
photos, the mood of the tonal shots, the intimacy of your story and
the wealth of information are all going to make this book a best
seller. I love it. " —Sharron Toop, Lover of yoga and online book
shop owner
“Rachel’s passion for both yoga and her wellbeing as a person with
diabetes is what makes this book come alive. It reminds me how much
yoga changed my own life as a person with diabetes. She is a real
person who faces the challenges we all face with diabetes, but yoga
lit a light in her that makes the burden of type 1 diabetes so much
lighter. And she’s sharing that light with her readers. If you’re
looking for the inspiration to feel more connected and appreciative
of your body, and what it’s capable of, rather than feeling
defeated and frustrated, Rachel and her yoga education will support
you in that journey!” —Ginger Vieira, author & editorial director,
www.diabetesdaily.com
"Beyond inspiring! Rachel's generous gift to the diabetes community
is her thoughtful and practical book Yoga for Diabetes. Rich in
information and practical advice, this easy to navigate guide for
living well springs to life with beautiful photography that
motivates. Rachel invites us all to join her in seeking a more
balanced existence, living beyond that which challenges us." —Sarah
Lucas CEO, Co-founder Beyond Type 1, and yogi
"Rachel Zinman has produced a book that is compassionate, factual
and inspiring: Yoga for Diabetes is a wonderful offering for the
millions who have diabetes. It is an essential roadmap full of
vital insights for diabetics and how they can benefit from the
treasures of yoga, meditation and breath work. Skillfully guiding
readers toward greater health and well being, Rachel dishes out
invaluable information about Ayurveda and how it can best support
you. Best of all, her kind and informative guidance will be easy to
apply and benefit from, regardless of your previous exposure to
yoga and Ayurveda." —Yogarupa Rod Stryker, founder of ParaYoga and
author of The Four Desires: Creating a Life, of Purpose, Happiness,
Prosperity, and Freedom
“Our teacher Krishnamacharya was a master physician as well as yoga
master. He perfected the skill of adapting yoga to individual needs
including healing illness. Rachel has studied yoga diligently,
practiced and overcome illness in her personal life. I urge you to
read this book and find out how easy it is to implement a powerful
healing yoga practice in your life.” —Mark Whitwell, author Yoga of
Heart and The Promise, www.heartofyoga.com
“This is far beyond a 'Yoga for Diabetes' book. This book is an
absolute treasure. From her openness about her own journey and
struggles, to her invaluable tools to help guide others, Rachel's
book will not only touch your heart, it will help you find healing
and balance in your own life. Whether you have diabetes or not,
seek to practice yoga and/or Ayerveda or not, this book offers
precious gifts everyone can grow from." —Zippora Karz, author of
The Sugarless Plum, Ballerina Dreams, and former NYCB soloist
“When faced with a health condition such as diabetes it is time to
have a soul to soul conversation to answer some of the bigger
questions that raise their heads with such a condition. When I was
first diagnosed with Type 1 Diabetes at age 23, I dove into my Yoga
Practice with a new conviction that has sustained me to this day.
This incredible book Yoga For Diabetes provides you, the reader,
with just the kind of Soul Talk necessary to cope, grow and
transform at times like these.
The expert guidance of longtime yogini Rachel Zinman-Jeanes soothed
me to the core as I read through her story of the highs and lows of
living with diabetes. Zinman-Jeanes walks you through yoga,
breathing, meditation and lifestyle practices to suit all kinds of
people living with diabetes, with a triad of solutions to suit your
personal make-up.
When you are living with less stress, better coping mechanisms and
are connected to your self in a profound way, your diabetes
management will be easier, your health will be stronger and your
relationships more joyful. I already love my yoga practice and the
nourishment it provides on so many levels, yet when I saw the
gorgeous pictures of the different types of people practicing yoga
in such beautiful nature settings, I fell in love with it again.
Yoga is a wonderful practice to heal you physically and connect you
with your soul. This brings the disease itself into perspective.
You are not your diabetes. You are a healthy, balanced, spiritual
person living with a disease that takes a good amount self-care. I
have a feeling that whether you are living with diabetes personally
or are reading this book to help support a loved one, you may also
be inspired by this book and take up the practice of Yoga too. “
—Sarah Tomlinson, Author of Nine Designs for Inner Peace(Destiny
Books)
“Rachel’s book is a self-care book in the best sense of the word,
and in the true spirit of yoga as ‘therapy.’
With respect to diabetes, the book does not pretend to offer a
miracle ‘cure’ through yoga, nor deny the necessity of medical care
or responsible adherence to treatment protocols. Instead, it is
written by someone who has grappled emotionally and physically with
this challenging and persistent condition, and has gone through
phases of denial, magical thinking and self-blame familiar to many
who have been diagnosed with a condition despite their best efforts
to be healthy. And she has arrived at a truly therapeutic place of
self-awareness, self-care and compassion, both for herself and for
others.
What she offers, through a very broad and comprehensive
understanding of yoga combined with Ayurveda, are the vital
components for that stance of self-awareness and self-care.
Ayurveda offers the tools, via an understanding of the ‘doshas,’
for grasping and appreciating the particulars — emotionally as well
as physically — of one's own individual condition, which Rachel
explains quite clearly and insightfully.
She then matches this Ayurvedic self-understanding to the yogic
practices of breath, meditation and movement, never failing to
address specifically the connection to one’s own condition as a
diabetic. At the same time, she manages to keep this approach
relevant and meaningful to those who are not diabetic. It is truly
a book that has something to offer to all, while staying true to
its central mission without oversimplification.
No pose or practice is offered as a magical or simplistic ‘cure,’
but rather a fully informed tool for self-care that addresses daily
and in-the-moment where you are emotionally, mentally and
physically — offering yourself the kind of care that is needed,
which only you can provide, to remain well and healthy and happy
even in the presence of a disease that remains as a obstinate guest
in the house of one’s body. It is that quality of self-awareness —
not self-diagnosis — that makes the practices she offers both
‘yogic’ and therapeutic, fitting self-awareness to practice.
This is yoga as therapy in the truest sense, which addresses a
condition such as diabetes as a vital compliment to necessary
medical care and treatment, while reaching the personal aspects of
one’s condition that medicine cannot. Such a yoga is also a vital
complement to one's life, even in the absence of any specific
health condition. In the big picture, the ‘condition’ is life
itself, which is to be met wisely, enthusiastically, and with the
tools of self-care.
That is yoga.
And, by the way, Rachel is a fully engaging and infectiously
readable author, making this an accessible, enjoyable and entirely
worthwhile book!" —Doug Keller, author of The Therapeutic Wisdom of
Yoga "International yoga teacher and writer Zinman was diagnosed
with type 1 diabetes at the age of 42. Her struggle to accept this
chronic disease led to a wellness journey that is the basis of this
book. Zinman shares her story briefly before delving into Ayurveda,
an ancient medical system from India. Readers will optimally
navigate the contents with knowledge of their Ayurvedic body type.
This is explained in layperson's terms with a quick quiz that
breaks the information down easily. Readers should not be deterred
by this component as it becomes a useful wellness tool, even for
those not living with diabetes. In writing that is insightful and
holistic, the author dedicates chapters to the mind, breath,
meditation, and the appropriate time, day, and approach of the yoga
practice. Yoga postures and sequences are included, complete with
soothing, outdoor photographs and helpful asana descriptions. With
a detailed appendix, a pose index, and resource pages for further
reading. VERDICT While tailored to persons with diabetes, this is a
useful resource for any beginning yoga practitioner, especially one
with an interest in Ayurveda." —Angela Forret, Library Journal "I
wish I had this book when I was diagnosed with type one diabetes 25
years ago! My journey with yoga and Ayurveda as a path to
self-healing is right in line with the teachings offered in Yoga
for Diabetes by learned yogini Rachel Zinman (check out her blog!).
Yoga has been a life-saver for me, emotionally, physically and as a
steady, consistent way to connect to spirit every single day.
"Reading this fun and real book will make it easy for you to live
better, healthier and longer and perhaps with a more gentle, loving
and compassionate attitude than before. Whether you are living with
diabetes or you are a caregiver for someone in your family, this is
a sweet book (no pun intended).The theme of this book is: What does
one do when faced with a lifelong illness that will need to be
managed rather than cured? Rachel tells it like it is. She
describes what it is like to live with diabetes and how to
integrate daily yoga and meditation. Rachel also discusses how to
incorporate the Ayurvedic lifestyle practices that are right for
you. This is ambitious. In reality, it’s a book about at least four
subjects. Yet Rachel gracefully guides us through and leads us
gently to the practices. The offerings conveyed in each chapter
will be up to you, the reader, to try.
"Since Ayurveda is an underlying theme here, Rachel reminds us of
the importance of understanding our uniqueness. This is true even
among people with a similar diagnosis. In the book, she encourages
each person to discover their own approach to managing moods, diet,
and connection to spirit through food, yoga postures, mantras,
breathing practices, lifestyle balancing habits, and meditations.
Her discussion of asana includes inviting color photos of three
different yoga students taken in three breathtaking nature settings
in Australia. The kapha-stimulating section is set on the beach
with the aqua blue ocean behind. The pitta-cooling, calming section
is set in a leafy jungle. For the third dosha, the vata-grounding
section is set in the sandy mountains. Rachel offers an A-Z guide
to yoga asana with instructions on how to move in and out of poses
safely while discovering their many benefits. She can make the
sound of taking some full breaths or doing a lunge very
appealing.
This book is a fun companion to the world of yoga. I recommend it
for everyone from beginners to experienced practitioners. The
stress of living with a chronic condition like diabetes requires
you to dig deep and keep some self-care tools handy. Your nervous
system will thank you if you follow these practices. In addition,
you may notice increased cooperation from your physical response to
insulin, food intake, and glandular balance. In closing, I suggest
this book to anyone who is on the fence about giving yoga a go."
—Sarah Tomlinson, LA Yoga
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