Yoga to reduce Diabetes.

Adhomukha Virasana (Down facing hero's pose)

Quietens the mind and reduces tension.
It reduces fat around the thighs & calves.


Method--
1) Sit in Virasan.
2) Bend forward and rest on the floor.
3) Touch your forehead to ground.
4) Straighten both hands in front of your head by touching both palms toghether.

Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the pose for 2 times.

Supta Virasan (hero's pose in lying position)

Reduces congestion in pelvic organs.
Straightens and tones the spine.

Method-
1) Sit in Virasan.
2) Recline back and rest elbows on the floor.
3) Slowly allow the head and back to rest on the floor.
4) Now straighten the arm over the head, palm facing upward.
5) Maintain the pose and breathe normally.
6) Exhale and slowly return to original pose.

NOTE: DO ALL THE MOVEMENTS SLOWLY WHILE DOING THIS
ASANA. TAKE PROPER PRECAUTION OF YOUR NECK AND HEAD.

Durations and Repetitions-
1) Maintain the pose for 30 to 60 secs or as much as

possible.
2) Repeat the pose 1-2 times




Pavanmuktasana (Gas releasing pose)
This asana is good for digestive disorders - dyspepsia,flatulence, constipation and colitis.
Reduces obesity of abdomen, thighs and arms.

Method-
1) Lie on back.
2) Exhale and bend both knees.
3) Hold both knees with locked hands.
4) Press thighs gently towards lower abdomen.
5) Raise head up and touch forehead to knees.
6) Maintain the pose and breathe normally.
7) Inhale and return to original pose.

Durations and Repetitions-
1) Try to maintain the pose upto 30 to 60 secs.
2) Repeat the pose for 3 to 4 times.


Bhujangasan (cobra pose) Strenghthen complete spine.
Strengthens joints of upper extremities.


Method-
1) Lie on the abdomen on the floor.
2) Bend elbows and bring hands close to the shoulder with palms placed on the floor.
3) Inhale and raise hand ,neck,chest & upper abdomen off the floor.
4) Keep remaining part of the body on the floor.
5) While doing this keep,hips,thighs,keens firm.
6) Extend the neck fully & pull the shoulders
backward.
7) Maintain the pose & breathe normally
8) Exhale & return to original pose.

(IT IS ALSO GOOD FOR HYPOTHYROID PEOPLE TO MAINTAIN THE THYROID LEVEL)

Halasana

Massages abdominal organ (incase of Diabetes massages pancrease which will produce more insulin)
Quietens and rejuvenates the mind.

method-
1)Lie on the back with feet together palm close to the body.
2) slowly bend your knees & rest thighs on the lower abdomen.
3) Exhale & lift hips & thighs to 60 degree & support them with palms.
4) Exhale & lift trunk & thighs to a vertical position while support your back with palms.
5) If possible slides palms down on the back towards head till chest touches chin.
6) keep legs straight.
7) maintain the pose & breath normally.
8) Now release the legs and lower trunk and gently to the floor on the head side,bringing arms upwards under the legs at the same time.

IF LEGS CAN NOT TOUCH THE FLOOR DO ARDHA HALASANA THAT
IS- REST LEGS ON THE BENCH OR ON FOLDED BLANKET.

9) Raise the trunk further up to vertical level by contracting muscles of the thighs.
10) By placing hands in middle of the back and lifting it.
11) Release hands and strech them back in a direction opposite to that of legs.
12) Maimtain the pose and breathe normaly.
13)Exhale and return to the sarvanganasana and then to the original position.

Duration and repetation-
1) maintain the pose for 15-20 sec.
2) Repeate the pose for 2 times.
3) For dibetic people-- follow this asna reguraly if possible.

Bharadvajasana (Bharadvaj's pose)
Narrows the waist.
Works on the endocrine glands and reduces excess fats.

Method-
1) Sit in Dandasana.
2) Bend both knees pointing to the right and feet to the left.
3) Exhale and twist trunk towards the right.
4) Put left hand under the right thigh with palm facing floor.
5) Take right hand behind back and hold the left arm.
6) Look towards left side at the shoulder level.
7) Maintain the pose and breathe normally.
8) Inhale and return to original position.
9) Repeat pose on the opposite side.

Duration and Repetitions-
1) Maitain the pose for 30 secs.
2) Repeat the asana 2 to 3 times each side

Janu Shirsasana (Head to knee pose)

Tones complete spine and abdomen.
Reduces strain and stress.

Method-
1) Sit in Dandasana.
2) Bend right knee horizontally, place right foot against the left foot as high as possible.
3) Twist towards left with back straight and bring trunk in line with left leg.
4) Exhale and then bend trunk and arm forward to hold sides of foor of extended leg.
5) Allow the head to touch left knee if possible.
6) Do not force to touch your head to knee.
7) Maintain the pose and breathe normally.
8) Repeat to other side also.

Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat the pose for 1 or 2 times.

Pachimottanasana (Back spine stretching pose)

Tones complete spine.
Improves digestion.

Method-
1) Sit in Dandasana.
2) Exhale and lean forward, hold the toes with the help of hands (hold the feet in the middle of the sole.
3) Move more further/forward and downwards from hip to legs.
4) Try to touch your head or nose in between the knees.
5) Do not force yourself to touch your head to knee.
6) You can take folded blanket on knee and touch your head to the blanket.

Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat it for 1 to 2 times.


Anulom vilom pranayam

Method-
1) Inhale through the left nostril, closing the right nostril with the right thumb, to the count of four.
2) Hold the breath, closing both nostrils, to the count of sixteen.
3) Exhale through the right nostril, closing the left nostril with the ring and little fingers, to the count of eight.
4) Inhale through the right nostril, keeping the leftnostril closed with the ring and little fingers, to the count of four.
5) Hold the breath, closing both nostrils, to the count of sixteen.
6) Exhale through the left nostril, keeping the rightnostril closed with the right thumb, to the count of eight.
In short
Breathe in --- through left nostril
Breathe out --- through right nostril
Breathe in --- through right nostril
Breathe out --- through left nostril.
This completes one cycle

Benefits-
1) It produces optimum function to both sides of the brain. The left side of brain is responsible for logical thinking and the right side is responsible for creative thinking to function properly. This will lead to a balance between a person's creative and logical thinking.
2)It calms the mind and the Nervous System.

Duration-
Do 2 sets of 15 cycle each.
You can increase it by 2 sets of 30 cycle each.