1. Pranayama: –
Nadhi Sodhana (Anuloma Viloma)
Nidhi sadhana, also known as alternative nostril breathing, is a calming breath technique that helps balance the nervous system and promotes better sleep.
By enhancing oxygen intake, it’s believed to purify the blood, calm the mind, reduce stress, and boost concentration.
Here’s how to do it:
Take a comfortable seat
Using your thumb to close your right nostril, take a breath through your left.
Seal your left nostril with your ring finger, hold briefly, then exhale through the right nostril.
Repeat the cycle, inhaling through the right and exhaling through the left.
Aim for four-count inhales and exhales.
2. Bhastrika pranayama :-
Bhastrika Pranayama, also known as the “yogic breath of fire.”
Bhastrika Pranayama involves rapid inhalation and exhalation, giving your body an extra boost of oxygen and energy. It’s like a turbo charge for your respiratory system!
Here’s how to do it:
- Find a comfortable spot and sit in either “vajrasana” or “sukhasana” (cross-legged position).
- Keeping your arms folded and close to your shoulders, lock your hands together.
- Inhale deeply as you raise your hands straight up and open your fists.
- Close your fists and bring your arms down to your shoulders while you breathe out a strong exhale.
- Repeat this process for about 20 breaths.
- Relax with your palms resting on your thighs and take a few normal breaths.
3.walking- yoga for diabetes pdf
Incorporating walking into your daily routine can make a significant difference in managing diabetes and improving overall health. Most days of the week, try to get in at least 30 minutes of brisk walking.
Benefits of walking for diabetic patients :-
Blood Sugar Control: Walking helps muscles use glucose for energy, which can lower blood sugar levels
Insulin Sensitivity: Walking increases insulin sensitivity, allowing cells to use insulin more effectively. This helps control blood sugar levels and reduces the need for insulin medication.
Stress Reduction: Stress can affect blood sugar levels. Walking is a natural stress reliever that promotes relaxation, reduces anxiety, and improves mental well-being.
4.Utkatasana
Utkatasana, also known as Chair Pose, is a standing yoga posture that engages multiple muscle groups and offers various benefits for both the body and mind.
Here’s how to do it
1. Take a tall posture, place your feet hip-width apart, and keep your arms by your sides.
2. Take a deep breath and raise your arms up, pressing your palms against each other or facing each other.
3. Release your breath and flex your knees, simulating a chair. Maintain your thighs parallel to the floor, making sure your knees don’t cross your toes.
4. To maintain proper posture, stretch your spine and contract your core muscles to stabilize your body.
5. Hold the pose for a little period of time, breathing deeply and bringing your body down a little.
6. Breathe out, straighten your legs, raise your arms overhead, and return your torso to an upright posture to release. As you return your arms to your sides, release the breath.
5.Pavana mukhtasan
Pavana Muktasana, also known as Wind-Relieving Pose, is a yoga posture that helps to release gas and bloating from the digestive system while stretching the lower back and hip muscles.
Here’s how to do it
1. Lie flat on your back on a yoga mat with your legs extended and arms by your sides.
2. Inhale deeply and as you exhale, bend your knees towards your chest.
3. Wrap your arms around your knees and clasp your hands together. You can also hold onto your shins if that’s more comfortable.
4. Keep your chin tucked towards your chest and relax your shoulders down towards the ground.
5. Hold the pose for several breaths, gently pressing your thighs towards your abdomen to increase the stretch.
6. To release, exhale and slowly lower your feet back to the mat, extending your legs flat on the ground.
Incorporate Pavana Mukhtasan into your yoga practice to aid digestion, relieve discomfort, and promote overall well-being.
6.Ardha chakrasan
Ardha Chakrasana, also known as Half Wheel Pose or Standing Backbend, is a yoga posture that stretches and strengthens the spine, shoulders, and chest while improving flexibility and posture.
Here’s how to do it
1 With your feet hip-width apart and your arms by your sides, start out tall.
2. Inhale deeply and lift your arms overhead, palms facing each other or pressing together.
3. As you exhale, gently arch your upper back and lean back, keeping your gaze towards the ceiling or sky.
4. Press your hips forward slightly and engage your core muscles to support your lower back.
5. Hold the pose for a few breaths, feeling the stretch across the front of your body.
6. To release, inhale and slowly return to an upright position, bringing your arms back down by your sides.
As with any yoga posture, listen to your body and avoid overexertion or strain.
7. Pachimottanasana
Pachimottanasana, also known as Seated Forward Bend or Intense Dorsal Stretch, is a yoga pose that stretches the entire back of the body, including the spine, hamstrings, and calves.
Here’s how to do it:
1. Begin by sitting on the floor with your legs extended in front of you and your spine tall.
2. Flex your feet towards you, engaging your quadriceps.
3. Inhale deeply and lengthen your spine, lifting your arms overhead.
4. Exhale and hinge forward from the hips, leading with your chest.
5. Reach your hands towards your feet or shins, keeping your spine long.
6. Relax your neck and shoulders, allowing your head to hang heavy.
7. Hold the pose for several breaths, maintaining a gentle stretch in the back of your legs and spine.
8. To release, inhale and slowly lift your torso back up to a seated position.
