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Diabetes Management Through Breathing and Yoga

The document outlines an exercise routine for diabetes mellitus that includes breathing exercises, loosening exercises, yoga poses, kriyas, pranayamas and meditation. It provides the name and duration for each exercise.

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Rabishangkar Khumballambam
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© © All Rights Reserved
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296 views2 pages

Diabetes Management Through Breathing and Yoga

The document outlines an exercise routine for diabetes mellitus that includes breathing exercises, loosening exercises, yoga poses, kriyas, pranayamas and meditation. It provides the name and duration for each exercise.

Uploaded by

Rabishangkar Khumballambam
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

DIABETES MELLITUS

BREATHING EXERCISES

 Sasankasana breathing 11 secs


 Rabbit breathing 15 secs
 Tiger breathing 11 secs
 Straight legs raising

Alternate legs 11 rounds

Both legs 5 rounds

 Navasana breathing 5 secs

SITHILIKARANA VYAYAMA (LOOSENING EXERCISES)

 Jogging 40 increase 100 rounds


 Forward & Backward bending 11 rounds
 Side bending 11 rounds
 Twisting (each side) 11 rounds
 Dhanurasana Swing 11 rounds
 Pavana-Muktasana Kriya (two stages each) 5 secs
 Uddiyana Bandha 11 rounds
 Agnisara Kriya 5 rounds
 Quick Relaxation Technique (QRT) 3 mins

YOGASANAS

 Parivrtta Trikonasana (each side) 1 min


 Pada Hastasana 3 mins
 Ardha Cakrasana 30 mins
 Salabhasana 1 min
 Dhanurasana 30 mins
 Sarvangasana 3 mins
 Matsyasana 1 min
 Vakrasana or Ardha Matsyendrasana (each side) 1 min
 Ustrasana 1 min
 Hamsasana or Mayurasana 30 secs
 Savasana 10 mins

KRIYA

 Jala Neti
 Sutra Neti
 Vamana Dhouti
 Laghu Shankha Praksalana
 Purna Shankha Praksalana
 Trataka
 Kapalabhati 40 to 120 strokes/min

PRANAYAMA

 Vibhagya Pranayama (Sectional Breathing) 4 stages each 11 rounds


 Nadi Suddhi 9 rounds
 Sitali or Sitkari or Sadanta 9 rounds
 Bhramari 9 rounds

MEDITATION (Dharana, Dhyana)

 Nadanu-Sandhana (AAA-9,UUU-9, MMM-9, OM-9)


 OM Meditation 15 mins
 Cyclic Meditation 30 mins

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