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Yoga Based lifestyle Module for diabetes mellitus

Opening Prayer

We will start the session with prayer both the hands in Namaskara Mudra

ऊँ असतो मा सद्गमय।
तमसो मा ज्योतिर्गमय ।
मृत्योर्मा अमृतं गमय ।
उकें शान्तिः शान्तिः शान्तिः ||

От Asato Maа Sad-gатаyа
Taтaso Maа jyotir - gатаyа
Mrtyor-Maa Amrtam gamaya
Om Shaantih Shaantih Shaantih

  • From ignorance lead me to truth; From darkness, lead me to Light; From death, lead me to immortality; Om peace, peace, peace.
  • Feel the resonance created by the prayer. Slowly bring the hands down. Make the mind and body ready for the next practice. Slowly open the eyes. Adopt standing position at respective places.

Loosening exercises (Šithilikarana Vyayama)

Alternate Hasta-Uttānāsa and Pādahastāsana Vyӑyämа

  • Keep the legs together. Start with practicing hasta uttanásana and padahastasana, while inhaling bend backwards from the waist of the body- hasta Uttanásana. While exhaling bend forward from the waist of the body - pädahastäsana.
  • Repeat the exercise.
  • Now try to increase the speed, complete 10 rounds slowly come to standing position, take up the position of shitila Tadasana. Feel the changes in the whole body.

Twisting

Spread the legs to the shoulder breadth, spread both hands horizontally, take a deep breath in, and as you exhale twist on the left from the trunk without lifting the feet. Inhale and come back to center. Again take a deep breath in, exhale and twist to the right. Repeat same for 3 rounds both sides.

Katišakti Vikāsaka

  • With feet together, back straight, clench the right hand to form a fist with the thumb tucked in. Holding it behind the back place the left hand on the right wrist, both in contact with the back.
  • Breathe deeply through the nose while bending backward as far as possible. Maintain this posture for a few moments.
  • Then, while exhaling, bend forward and try to touch the knees with head.
  • Repeat this operation several times. Five times to begin with.

Sarvanga Pushti (Sarvanga gati):

As clear by its name Sarvanga gati, it tones up and strengthen all parts of the body and adds glow to the face. The back pain even caused by arthritis can be managed with dedicated and guided practice of it. It is a great relief even to the patients of tuberculosis and is a good warm up before beginning asanas.

  • Stand with feet wide open just double of shoulder width.
  • Close the fists with thumb inside and raise the arms over the head touching the ears and Crossing each other at wrists.
  • Pull the upper part of the body upward while inhaling and bend forward while exhaling allowing over all back to be stretched and toned up.
  • Move to left side, rise up then bend back moving to right side while inhaling and coming to starting point between the feet giving waistline a circular movement while exhaling.
  • Now move to the right side to take the same circular movement but perform this Sarvanga gati very slow.
  • Continue the same process and repeat about 10 rounds each side.

sarvanga_pusti

Surya Namaskara

  • Surya namaskära Combines Yogāsanas and Pränäyäma.
  • It comes in between Sithilikara a Vyayama and Yogasanas.
  • It brings about the general flexibility of the body preparing it for Asana and Pranayama. This is usually done at sunrise, facing the Sun. Each stage of Suryanamaskara is accompanied by regulation of breath.
    • First we perform dynamic 10 step Suryanamaskara and then we do slow 12 step Suryanamaskära.
    • Legs together stand erect-keep back and neck straight. Close the eyes gently. Bring the palms together to Namaskara Mudra
surya_namaskar

Position 1
Come to Hasta Uttānāsana. Keep the hands apart. Keep the legs straight.While inhaling bend backwards from waist.

Position 2
While exhaling come to Padahastasana, bend forward from the waist, keep knees straight, keep the palms on the ground and try to catch the legs. Do as per one's capacity.

Position 3
While inhaling come to Asvasancalanasana. Take the right leg back, Right knee on the ground, bend the left leg & keep it straight.

Position 4
While exhaling come to Dandasana or Tulasana, Keep the whole body in straight line, keep the neck straight.

Position 5
Inhale and Exhale
Sästänga Namaskära, Abdomen should not touch the ground, Lift the butocks up, touch the forehead to the ground. Eight points touching the ground.

Position 6
While inhaling Bhujangasana, Keep both the legs straight, both the knees touching the ground, legs together, toes in full extension.

Position 7
While exhaling, Parvatasana, Do not disturb the palms, try to keep the heels on the ground, breath in and breath out.

Position 8
While inhaling Asvasancalanasana, Keep the right leg between the palms, left leg backwards, right knee touches the ground, look up straight.

Position 9
While exhaling come to padahastasana, bend forward from the waist, keep the knees straight, keep the palms on the ground and  try to catch the legs as per your capacity.

Position 10
While inhaling hasta uttänäsana, bend back from the waist, hands apart-keep the legs straight, while exhaling praeamasana

Perform 6 rounds of Suryanamaskara.
SLOW SURYANAMASKARA (12 STEP)
Start practicing Surya Namaskara with a prayer.
हिरन्मयेन पात्रेण सत्यस्यपिहितम्मुखम्।
तत्त्वंपूशन अपावृणु सत्यधर्माय दृष्टये ।
Hiranmayena pätrena satyasyäpihitam mukham
tattvam pusan apavrinu satya dharmaya drstaye II

Meaning: Like a lid to a vessel, O Sun, your golden orb Covers the entrance to Truth. Kindly open thy entrance, to lead me to truth.

slow_surya_namaskar

Each stage of Surya namaskara is accompanied by regulation of breath. Each round of Suryanamaskara is done after the utterance of 'Omkara' with the appropriate 'Bija mantra’, along with the corresponding name of Sun God in the following sequence:

  1. Om Mitrāya Namah
  2. Salutations to the friend of all
  3. Om Ravaye Namah
  4. Salutations to one who shines
  5. Om Suryāya Namah
  6. Salutations to one who induces activity
  7. Om Bhānave Namah
  8. Salutations to one who illuminates
  9. Om Khagāya Namah
  10. Salutations to one who moves quickly
  11. Om Pooshne Namah
  12. Salutations to one who gives strength
  13. Om Hiranya garbhāya Namah
  14. Salutations to golden cosmic self
  15. Om Marichaye Namah
  16. Salutations to Lord of dawn
  17. Om ādityāya Namah
  18. Salutations to son of Aditi
  19. Om Savitre Namah
  20. Salutations to stimulating power
  21. Om Arkāya Namah
  22. Salutations to one who is fit to be praised
  23. Om Bhāskarāya Namah
  24. Salutations to one who leads to enlightenment

Position 1
Come to Hasta Uttänäsana. Keep the hands apart. Keep the legs straight.While inhaling bend backwards from waist

slow_pos1

Position 2
While exhaling come to Padahastasana, bend forward from the waist, keep knees straight, keep the palms on the ground and try to catch the legs. Do as per your capacity.

pos2

Position 3
While inhaling come to Ashvasanchalanasana. Take the right leg back, Right knee on the ground, bend the left leg & keep it straight.

pos3

Position 4

While exhaling come to Tulasana, Keep the whole body  in a straight Line, keep the neck straight

pos4

Position 5
While inhaling move to sasankasana, keep the palms as they  are. Rest the butocks on the   heels, Exhale and rest the head to the  ground as per your capacity.

pos6

Position 6
Inhale and Exhale
Sastanga Namaskara, Abdomen should not touch the ground, Lift the butocks up, touch the forehead to the ground.  Eight points touching the ground

pos5

Position 7
While inhaling Bhujangasana, keep both the legs straight, both the knees touching the ground, legs together, toes in full extension

pos7

Position 8
While exhaling, Parvatāsana, Do not disturb  the palms, try to keep the heels on the ground, breath in and breath out

pos8

 

Position 9
While inhaling move to sasankasana, keep the palms as they are. Rest the butocks  on the heels, Exhale and rest the head to the ground as per your capacity.

pos9

Position 10
While inhaling Asvasanchalanasana, keep the right leg between the palms, left leg backwards, right knee touches the ground, look up straight

pos10

Position 11
While exhaling come to padahastasana, bend forward from the waist, keep the knees straight, keep the palms on the ground and try to catch the legs as per your capacity.

pos11

Position 12
While inhaling hasta uttánasana, bend back from the waist, hands apart - keep the legs straight. While exhaling come to pranamasana.

slow_pos1

Perform 6 rounds of Suryanamaskara.

CHAIR  SURYANAMASKARA

12 Steps (sitting in chair) -

1. Ardha Chandrasana - While inhaling bend the trunk back-Lift both the hands up.

chair_1

2. Sasankasana - While exhaling bend the trunk forward - bend forward as far as possible - keep both the palms on the floor-Try to hold the feet  as far possible.

chair_2

3. Asvasanchalanasana - While  inhaling lift the head up — keep the right leg on the chair.

chair_4

4. Pavana Muktasana - While exhaling try to touch the forehead to right knee

chair_5

5. Ardha Chandrasana -While inhaling keep the right leg down-take both the hands up

chair_1

6. Sasankasana. -While exhaling bend the trunk forward — try to keep both the palms on the floor

chair_2

7. Asvasanchalanasana - While inhaling lift the head up – keep the left leg on the chair – neck backwards.

chair_4

8. Pavana Mukthasana - While exhaling try to touch the forehead to the left leg.

chair_5

9. Ardha Chandrasana - While inhaling keep the left leg down - lift both the hands up

chair_1

10. Shashankasana - While exhaling bend the trunk forward – try to keep both the palms on the floor

chair_2

11. Ardha Chandrasana - While inhaling bend the  trunk backwards and both the hands upwards - neck backwards.

chair_1

12. Pranamasana - slowly bring both the hands downwards - Namaskāra Mudra.

chair_8

In this way, perform 12 rounds of Surya namaskaras

ASANA

Utthita Trikonasana

asana

  • Stand erect in Tadasana..
  • Inhale, jump and spread the feet 3.5 to 4 feet apart. Extend the arms to the sides keeping them in line with the shoulders
  • Exhale, turn the entire right leg out from the head of the thigh and turn the left foot inwards without disturbing the trunk. Take a normal breath.
  • Exhale extend the trunk and right arm down and place it on the right shim or right ankle.
  • Extend the left arm straight up and look at the outstretched palm.
  • Stay in this position for 20 to 30 seconds with normal breathing.
  • Inhale, lift the right arm and trunk up. Turn the right leg to the front.
  • Then, do the asana turning the left leg outwards.

Parivritta Trikonsana

asana_2

  • Stand erect in Tädäsana.
  • Inhale, jump and spread the feet 3.5 to 4 feet apart. Extend the arms to the sides keeping them in line with the shoulders
  • Exhale, Turn the entire right leg out from the head of the thigh and turn the left foot inwards without disturbing the trunk. Take a normal breath.
  • With a sharp exhalation, suing the left arm, revolve the trunk and place the left palm on the outer side of the right foot or place it on the right ankle or right shin. Take one or two normal breaths.
  • Extend the right arm straight up and look at the outstretched palm.
  • Stay in this position for 20 to 30 seconds with deeper breathing.
  • Inhale; lift the left arm and trunk up. Turn the right leg to the front.
  • Then, do the asana turning the left leg outwards and taking the right palm on the left ankle or outer side of the left foot.

Prasaritta Padottanasana

asana_3

  • Stand erect in Tädäsana.
  • With an inhalation, jump and spread the legs such that the feet are about 4 and half feet apart with the toes pointing to the front.
  • Exhale, extend the trunk forward and place the palms down on the floor. Keep the legs straight with the knees straight. Take a normal breath.
  • Bring the palms in line with the feet. Take a normal breath.
  • Exhale, bend the arms at the elbows and rest the head on the floor. In case, the head does not rest them place it on folded blankets or a block.
  • Stay in this position with normal breathing for 45 to 60 Seconds.

Jathara Parivartamāsama

asana_4

  • Lie on the back on the floor or on  mat.
  • Extend the arms to the sides keeping them in line with the shoulders.
  • Exhale, lift both the legs up. Stay in this position for a few seconds with normal breathing. Keep the legs firm with the knees straight.
  • Exhale sharply, press the left palm firmly on the floor and move both the legs towards the right side bringing them in line with the shoulders. Stay in this position for a few seconds.
  • Inhale, raise the legs up.
  • Stay in this position for a few seconds with normal breathing. Keep the legs firm with the knees straight.
  • Exhale sharply, press the right palm firmly on the floor and move both the legs towards the left side bringing them in line with the shoulders. Stay in this position for a few seconds.
  • Inhale, raise the legs up.
  • Repeat this asana at least 2 to 3 times on both the sides.
  • if you  are unable to keep the legs straight, suffering from high blood pressure or back pain then bend the legs at the knees. Turn to the sides by keeping the knees bent.

Pavanamuktāsana

asana_5

  • Lie on the floor with the legs straight.
  • Exhale, bend the legs at the knees and bring the thighs close to the abdomen.
  • Entwine your arms our the thighs and shin bones.
  • Stay in this position with normal breathing for a minute.
  • Inhale, release the arms, bring the feet down to the floor and straighten the legs.
  • This āsana cam be repeated twice.

Viparitakārani

asana7

  • Lie on the back on the floor or a mat.
  • Extend the arms by placing the palms adjacent to the trunk.
  • Exhale, press the palms down on the floor and lift the legs off the floor. Keep them at right angles to the floor with the legs firm and the knees straight. Take a normal breath.
  • Exhale, lift the hips off the floor and simultaneously bend the arms at the elbows and support the buttocks on the palms.
  • Stay in this position with normal breathing for at least a minute.
  • Exhale, release the palms. Allow the buttocks to descent to the floor bend the legs at the knees and rest the feet on the floor.
  • Straighten out your legs and come back to the starting position.

Bhujangasana

asana8

  • Lie prone on the floor with chest and abdomen resting on the floor.
  • Place the palms by the side of shoulders.
  • Inhale, lift the head up and raise the chest off the floor.
  • Take a normal breath. Press the palms and lift the chest up forward.
  • Keep the thighs resting on the floor with the toes pointing back.
  • ln case you are prone to back pain them do not straighten your arms completely.
  • Stay in this position with normal breathing for about 20 to 30
  • Exhale, bend the arms and bring the chest down to the floor.
  • Repeat the āsana twice.

Dhanurāsana

asana6

  • Lie down prone on the floor with chest and abdomen resting on the floor.
  • Extend the arms by the side of trunk.
  • Exhale, bend the legs at the knees.
  • Inhale, lift the head up and raise the chest off the floor, lift the palms off the floor and hold the ankles.
  • Take a normal breath.
  • Stay in this position with normal breathing for about 20 to 30 Seconds.
  • Exhale, release the grip of the palms on the ankles, descend the legs to the floor and bring the chest down to the floor too.
  • Repeat the āsana twice.

Mandukāsana.

asana9

  • Kneel on the floor or a blanket keeping the knees a few inches apart.
  • Sit on the heels with legs folded backwards with knees about a foot apart
  • Form the fist of both hands and place them near the naval
  • Bend backwards with a deep breath and as you breath out bend forwards upto 45 degrees
  • Breath normally, look up and relax with a nice smile

Ardha Matsyendrāsana

asana10

  • Sit on a folded blanket comfortably.
  • Extend the legs to the front and keep the spine erect.
  • Exhale, bend the right leg at the knee, take the knee down to the floor and bring the foot underneath the buttocks. Take a normal breath.
  • Exhale, bend the left leg, lift the foot and place it on the outer side of the right thigh.
  • Sit erect with the head and trunk in the same line. Take a few deep breaths.
  • Exhale, extend the right arm up, bend the arm at the elbow and with a suing place the outer side of the right upper arm and elbow around the outer side of the bent left leg.
  • Place the left palm on the floor behind the left buttock keeping the trunk erect.
  • Stay in this position with a few deep breaths.
  • Exhale, release the arms, and turn the trunk to the front.
  • Release both the legs.
  • Then change the position of the legs and then turn the trunk towards the right.

Paschimottanāsana

asana11

  • Sit down, stretching both the legs together in front, hands by the  side, palms resting on the ground. Fingers should remain together pointing forward.
  • Loosen the back muscles and bend the body forward as far as it is possible. Maintaining this pose loosen the hands and place them where they are comfortable.
  • It would be better if they are put on the thighs. Practice it daily and keep bending forward little more.
  • Finally hold the big toes of the legs with forefingers of respective hands and place forehead on the knees.
  • After a few seconds rise the head, release the big toes and come to the original position.

Ardha Ustrāsama

asana12

  • Kneel on the floor or a blanket keeping the knees a few inches apart.
  • Place the palms on the hips.
  • inhale and curve back by moving the dorsal region up.
  • Stay in this position for a few seconds with normal breathing.
  • Exhale, raise the head and trunk up. Rest the hips on the feet.
  • Stay in this position for a few seconds and repeat the asana for two times.

RELAXATION WITH ABDOMINAL BREATHING

Phase  I - Observing the abdominal movements

Bring your attention to the abdomen, without changing anything. Observe the movements of the abdomen

Phase II - Associate with breathing

Now, observe the synchronization of breathing with the movements of the abdominal wall. Now, inhale deeply and bulge the abdomen up. While exhaling drop down the abdomen. Practice this five rounds. While you continue the rounds increase the range of movement  of abdomen. Suck the abdomen when you exhale. Enjoy the practice.phase_II

Breathing with feeling

While inhaling feel the positive energy entering into the body. While exhaling throw away all negative energy, stress and ill-health. Maintain this feeling during the five rounds of repetition u kara.

Phase Ill-Breathing with chanting

For further deep relaxation we will chant u kara. Take deep breath in . Feel the vibrations created by a kara in the entire abdominal cavity. Return to sitting position, Shithila dandasana. Sthiti. Slowly bring the legs together. Both hands by the side of the body. Taking support of both the elbows sit in your respective places. Both the hands backwards and fingers facing backwards. Neck relaxed. Eyes closed.

Pranayama

Nadi suddhi prãnayãma

Sit in vajrasana or sukhasana

pranayama

Bring the fingers of the Right hand to Nasika Mudra and use it to close the right or the left nostril by minimal movements at the wrist. Rest the left hand in Chin Mudra. Keep the Back and neck straight. Breath out completely. Bring the right hand to the nose. Using the nasika mudra of the right hand close the right nostril. Now exhale completely through the left nostril. Now, breath in from left nostril. Now close the left nostril and open the right. Breath out through the right nostril. Now inhale through the right. This is one cycle of nadishddhi. Practice this for nine rounds. No sound while taking the breath in and leaving the breath out. Keep the face relaxed. Keep the eyes closed. Complete concentration inwards. Slowly bring down both the hands. Feel the changes in the whole body and the mind. Enjoy the feeling of inner peace after the practice of Nadi Shuddhi.

Bhrāmari Prānayāma

Keep both the hands in Chin Mudra resting on the thighs. Keeping the mouth closed. Gently move the tongue upwards to touch the upper part of the mouth. Inhale through the nostrils. While exhaling make a low pitched humming sound like that of a female bee. Practice this for nine rounds. Feel the resonance created by the humming sound throughout your body and mind. Keep the body and mind fully relaxed. Feel the peaceful state of the mind.

Kriyas

Agnisara Kriya (1 minute)

kriyas

  • Stand in Tadasana
  • Bend forward keeping hands on the knees
  • Take a deep breath in from the nose and exhale forcefully from the mouth and hold the breath
  • Now perform flapping movements of the abdomen without breathing as long as possible within comfortable limit (20-40 movements; 30 seconds)
  • When you can not hold the breath any longer, release the breath comfortably, come back to normal position and relax with normal breathing for 30 Seconds

Kapalabhati Kriya (1 minute practice @ 60 breaths per minute followed by rest of 1 minute)

kriyas2

  • Sit in Sukhāsana.
  • Adapt Chin Mudra by touching index finger with the thumb, plans facing upwards and hands resting on the thighs
  • Perform flapping movement of the abdomen by pulling the abdominal wall inside with forceful exhalation and relax the abdomen with inhalation continue practicing for 1 minute (60 breaths in 1 minute)
  • Gently stop the practice and relax with normal breath for 1 minute after the practice
  • Observe that the breath becomes shallow initially and gradually becomes normal

Cyclic meditation - AVARTANA DHIYANA

Lie down on the back in śaväsana, Keep the eyes closed. Keep a little distance between the legs. Palms facing upwards. Gentle smile on the face

Step-1 prayer

Start the Cyclic Meditation with a prayer. Both hands in Namaskara Mudra.

Laye sambodhayet chittam vikishiptam śamayet punah

Sakashayam vijanieyat samapraptam na chalayet

(Mänduukyopanisat kärika 3.44)

Awaken the dull mind. Calm down the restless mind. Recognize the deep seated stresses. Do not disturb once the balance is reached. Feel the resonance created by the prayer throughout the body.

Step-2 Instant Relaxation Technique (IRT)

  • Legs together. Hands by the side of the body. Keep a gentle smile on the face till the end. Bring your attention to the toes.
  • Tighten the toes. Stretch both the feet outwards. Tighten the ankle joint.
  • Tighten the Calf Muscles. Tighten the knees. Tighten the Thigh Muscles.
  • Tighten the hip muscles. While exhaling suck the abdomen in.
  • Tighten both the fists. Tighten the  lower arms. Tighten the upper arms.
  • Tighten the shoulders.
  • While inhaling expand the chest.
  • Tighten the neck muscles.
  • Tighten all the face muscles.
  • Tighten they whole body from the foot to head. Tighten ... Tighten... Tighten.
  • Release the tension. Relax, relax, relax. Loosen the whole body. All the muscles are relaxed.
  • Enjoy the relaxation. Bring both the legs together and come to standing position by following these instructions.
  • Move the right hand along the floor up  above the head. Keep the left hand on the abdomen.
  • Fold the left leg from knee and turn to your right. Straighten the left leg and rest both the legs straight one on the other.
  • The whole body is in a straight-line touching the floor. Feel the linear awareness along the right side.
  • Slowly taking support of both the hands get up and stand up. Eyes remain closed. Feel the flow of blood in the whole body.
  • Come to Tadāsana Sthiti. Gentle smile on the face. Now Take a deep breath in. Chant M kara.
  • Feel the resonance created by M kara in the whole body. Feel the 3D awareness inside the entire trunk and the limb.

Step-3 Centering in Tädäsana

  • Stand with legs together. Both the hands straight. Keeping the body straight gently tilt body forward.
  • Feel the whole weight of the body on the toes. Experience the pointed awareness. Slowly comeback to the centre.
  • Keeping the body straight gently tilt the body backwards. Feel the whole weight on the heels. Surface awareness.
  • Come back to the centre. Slowly while exhaling tilt the body to the right side.
  • Feel the whole body weight on a lime along the right edge of the right foot. Experience the Linear awareness.
  • Come back to the centre. Now  slowly tilt to the left side. Feel the whole body weight on a line along the rigth edge of the right foot.
  • Experience the Linear awareness. Comeback to the centre.
  • Feel the whole weight of the body weel cantered on both the feet.
  • Retain gentle relaxed smile on the face.

Step-4 Ardhakati Cakrasana

ardhakarti

  • Keeping the right hand straight, slowly start lifting the right hand on the right side. Be  aware of the changes taking place. Come to 45°.
  • After reaching the shoulder level turn the palm upwards. Feel the Pointed awareness at the wrist. Slowly continue to move the hand upwards.
  • Feel the heaviness and blood flow in the hand. At 135°, pointed awareness in the shoulder. Slowly lifting further bring the hand to 180°.Feel the strong stimulation in the muscles of the shoulder. Feel the biceps touching the ear. Beautiful surface awareness.
  • Feel the blood flow changes While inhaling stretch the hand upwards. Stretch further. Gentle smile on the face.
  • While exhaling slowly bend towards left from the waist. Feel the relaxed left hand touching the thigh. Surface awareness.
  • Feel the stimulation in the body on the right side. Feel the relaxed left side of the body. Feel this Sthiti for some time.
  • Continue to have gentle smile on the face. Slowly comeback to the centre. Feel the stimulation. While inhaling stretch the right hand again.
  • Complete right side stretched. While exhaling slowly bring the hand drunkards. Feel the heaviness in the arm.
  • At 1350 feel the pointed awareness. When the hand comes to shoulder level turn the palm downwards.
  • Pointed awareness at the wrist. Be aware of every change taking place. Slowly bring the hand downwards.
  • As the hand is coming down feel the rush of the blood down the arms. Feel the Vibrations taking place in the fingers.
  • Concentrate on the whole body from foot to head. Complete right side is stimulated. Left side relaxed.
  • Now we will repeat the same practice on the left side. Keeping the left hand straight slowly start lifting the hand on the left side.
  • Gentle smile on the face. Be aware of the changes taking place. Come to 45°. After reaching the shoulder level turn the palm upwards.
  • Beautiful pointed awareness in the wrist.  Slowly lift the hand upwards. Feel the heaviness and blood  flow in the hand.
  • At 135° feel the pointed awareness in the shoulder.  Slowly lift further, bring the hand to 180°. Stimulation in the muscles of the shoulder.
  • Feel the biceps touching the ear. Beautiful surface awareness. While inhaling stretch the hand upwards. Stretch further.
  • Gentle smile on the face. While exhaling slowly bend from the waist to the right. Feel the relaxed right hand touching the thigh.
  • Surface awareness. The whole body on the left side stretched. Right side relaxed. Feel this Sthiti for some time.
  • Be aware of every change taking place. Slowly come to the centre. Feel the stimulation. While returning with inhalation stretch the left arm again.
  • Feel the complete left side stretched. While exhaling slowly, bring the hand downwards. Feel the heaviness in the arm.
  • At 135° feel the pointed awareness in the shoulder. When the hand comes to shoulder level turn the palm downwards.
  • Feel the pointed awareness in the wrist. Slowly bring the hand downwards. As the hand is coming down feel the flow of blood and the Vibrations taking place in the fingers.
  • Slowly bring the hand downwards. Concentrate on the whole body from foot to head. Complete left side is stimulated.
  • Feel the flow of energy. Whole body is stimulated. While keeping the eyes closed slowly sit down in your respective places.
  • Taking support of both hands, sit in Šithila Dandasana. Both hands backward. Neck relaxed. Every practice has to be done very slowly.
  • Now  slowly taking support of the hands lie down on your right. Right hand below the head. Legs together in a straight line.
  • Whole weight of the body on the right side. Beautiful linear awareness. Slowly lying on your back take position of Shavāsana.
  • Legs apart. Both the hands by the side of the body. Palms facing upwards. Legs together. Eyes closed. Concentrate completely on the whole body.

Step-5 QUICK RELAXATION TECHNIQUE (QRT)

  • Phase I - Observing the abdominal movements Bring your attention to the abdomen, without changing anything. Observe the movements of the abdomen
  • Phase II - Associate with breathing Now , observe the Synchronization of breathing with the movements of the abdominal wall. Now, inhale deeply and bulge the abdomen up. While exhaling drop down the abdomen. Practice this five rounds. While you continue the rounds increase the range of  movement of abdomen. Suck the abdomen when you exhale. Enjoy the practice.

phase_II 2

  • Breathing with feeling While inhaling feel the positive energy entering into the body. While exhaling throw away all negative energy, stress and ill-health. Maintain this feeling during the five rounds of repetition U kara
  • Phase III-Breathing with chanting For further deep relaxation we will chant U kara. Take deep breath in. Feel the Vibrations created by Akara in the entire abdominal cavity. Return to Sithila Dandasana. Sthiti, the sitting position. Slowly bring the legs together. Both hands by the side of the body. Taking support of both the elbows sit in your respective places. Both the hands backwards and fingers facing backwards. Neck relaxed. Eyes closed.

Step-6 Vajrasana

vajrasana

Bring the legs together. Both hands side of the body. Bend both the legs from knee and keep below the buttocks. Those who cannot sit in Vajräsana, can sit in Sukhasana. Abdomen and back straight. Both the hands on knees. Feel the balanced state in Vajräsana

  • Śaśankasana Slide both the hands along thighs and take them back. Catch the right wrist with the left palm. Make a fist of the right hand. Feel the pulse through Nadi Spandana. While taking deep breath in bend backwards. While exhaling slowly bend forward. Feel the abdomen and chest resting on the thighs. Beautiful surface awareness. Try to rest the head on the floor as per your capacity. Surface awareness. Relax both the shoulders. Feel the changes taking place in the body. Feel the  flow of blood. Now in this state chant M kara. Take deep breath in M kara. Feel the Vibrations created by chanting M kara in the head region. Feel the 3D awareness. Slowly come back to Vajrasana. Sthiti. Feel the changes taking place in the upper portion of the body. Feel the - lightness of the body and the heartbeat. Slowly bring the hands sliding through the thighs and keep them on the knees.

sasankasana

  • Ardha Ustrāsana slowly stand on both the knees, pointed awareness in both the knees, legs apart, sliding the hands through thigs place them on the waist, fingers facing forward, slowly as per your potentiality bend backwards, feel the stretch in the muscles of chest and abdomen, gentle smile on the face, now in this state we will chant, A kära, take deep breath in A kära, slowly come to the centre, feel the stimulation in the body,  slowly bring the hands sliding through the thighs and keep it on the knees and sit in vajrāsana, both the palms on the knees, feel the stimulation created in the body, feel the heartbeat, beautiful 3D awareness, slowly stretch the left and right legs in front, Shithia Dandasana. Sthiti - both the hands backwards - neck relaxed - eyes closed-whole body is stimulated - for deep relaxation taking support of the hands lie down in Savasana.-eyes remain closed.

ardha

Step-7 Deep Relaxation Technique (DRT)

deep_relasation

  • Bring your awareness on the toes, slowly expand the fingers of your legs and relax them, leave the whole toes relax-feel the air passing through the feet, toes relax, heels and ankle joints relax, relax the calf muscles, taking deep breath in open up the knee caps, relax them, relax the thigh muscles, relax the muscles of buttocks, relax the whole trunk portion, reeelaaaaax, for deep relaxation we will chant A kara, take deep breath in, A kära, feel the Vibrations created by A kara in the lower part of the body, slowly bring your attention on the abdomen, feel the things happening in abdomen, abdomen muscles relax, muscles of chest portion relax, slowly bring your awareness towards your back.
  • relax the spine, relax back portion of the abdomen, middle portion of the abdomen relax, upper portion of the abdomen relax, all the muscles of the abdomen relax, bring your awareness on the fingers of your hand,  slowly shake the fingers and relax them, palms relax, wrists relax, shoulder blades relax, elbows relax, upper portion of the shoulders relax, both the shoulders relax, shoulders relax, bring your aware towards your neck, while exhaling turn your head towards right, while inhaling come to the centre, while exhaling turn your head towards left, while inhaling come to the centre, muscles of the neck relax, the middle portion of the body from neck to waist is fully relax, take deep breath in & chant U kara, feel the Vibrations created by U kara in the middle part of the body, slowly bring your awareness on the upper part of the body, chin relax, lower jaw relax, relax the upper jaw, all the teeth, tongue, mouth relax, both the lips relax, your concentration on both the nostrils, while inhaling feel the cool air passing through the nostrils, while exhaling feel the hot air passing through the nostrils, nostrils relax, both the cheeks relax, gentle smile on the face, all the muscles of the face are relaxed, both the eyes relax, pupils, eyelids, forehead and both the ears relax, bring your awareness on the upper part of the head, back side of the head relax, both the left and right side of the head relax, upper part of the head relax, all the organs inside the head are relaxed, and chant m kara, take deep breath in and chant Om kara, feel the Vibrations created by m kara in the upper part of the body, whole body is loosened and relaxed,  now chant OM kāra, take deep breath in, OM kāra, feel the vibrations created by OM kara throughout the body, slowly take your awareness outside the body, see the body  laying in Šavásana.
  • From outside, body is laying on the floor in a relaxed state, imagine the beautiful vast blue sky in your mind, the whole awareness is getting merged in the blue sky, feeling of deep peace and deep relaxation, slowly bring back the awareness on your body.
  • Feeling of deep peace in mind, in this relaxed state of the mind think of any positive thing, repeating in the mind for nine times make resolution such as "I am healthy, I am happy... I am healthy, I am happy... slowly shake the fingers of both hands and legs, legs together, feeling of Lightness of the whole body, take back the right hand sliding through the right hand above the head, keep the left hand on the abdomen, slowly turn to the right, taking support of both the hands slowly sit in any meditative sthiti, do not open the eyes, keep them closed, feeling of the deep relaxation state of the mind, both the hands in Namaskära Mudra

CLOSING PRAYER

Please repeat the prayer after me

जैकें सर्वे भवन्तु सुखिनः

सर्वे सन्तु निरामयाः।

सर्वे भद्राणि पश्यन्तु।

मा उॐ शान्तिः

शान्तिः शान्तिः ||

Om Sarve Bhavantu Sukhinah

Sarve Santu Nirāmayaah |

Sarve Bhadrani Paśyantu

Maa KaScid-Duhkha-Bhag-Bhavet |

Om Šāntih Šāntih Šāntih ||

Meaning Let all be happy, free from diseases. Let all align with reality, let no-one suffer from miseries. Om peace, peace, peace.

Proposed schedule

S. No Name of the practice Duration
1          Starting Prayer : Asatoma Sat Gamaya 2 mins
2 Preparatory Sukshma Vyayamas and Shithililarana Practices
1. Urdhvahastashvasan (Hand Stretch Breathing 3 rounds at 90°, 135°, 180° each)
2. Kati-Shakti Vikasaka (3 rounds each) a. Forward and Backward Bending b. Twisting
3. Sarvangapushti (3 rounds clockwise, 3 rounds anti-clockwise)
6 mins
3 Surya Namaskara (SN)
a. 10 step fast Surya Namaskara 6 rounds
b. 12 step slow Surya Namaskara 1 round (To be avoided by those with knee pain, cardiac problems, renal problem, low back pain, retinopathy and the elderly who are weak and not flexible; instead they can do Chair SN)
Modified version Chair SN: 7 rounds
9 mins
4 Asanas (1 minute per asana) Standing (1 minute per asana)
Trikonasana, Pravritta Trikonasana, Prasarita Padhastasana
2. Supine Jatara Parivartanasana, Pavanamuktasana, Viparitakarani
3. Prone (3 minute) Bhujanagasana, Dhaurasana followed by Pavanmuktasana
4. Sitting Mandukasana, Vakrasana / Ardhamatisyendrasana, Paschimatanasana , Ardha Ushtrasana At the end, relaxation with abdominal breathing in supine position (vishranti), 10-15 rounds (2 minutes)
15 mins
5 Kriya
a. Agnisara: 1 minute

b. Kapalabhati(@60 breaths per minute for 1 minute followed by rest for 1 minute)

3 mins
6 Pranayama
a. Nadishuddhi (for 6 minutes, with antarkumbhaka and jalandhar bandha for 2 seconds)
b. Bhramari (3 minutes)
9 mins
7 Meditation (For stress management for deep relaxation and silencing the mind) 15 mins Cyclic Meditation (Those who are willing to practice techniques of relaxation evolved by their own institutes may do so) 15 mins
8 Resolve 1 min
9 Closing Prayer : Sarvebhavantu Sukthinaha… 1 min
Total 60 mins
Note : This is an exhaustive list that could be given to all prediabetics and fit diabetics who can perform the practices. But it is clear that AYUSH therapies are all individualized hence caution is to be exercised while selecting from this list for the individual case considering their age, gender, severity of the illness, capacity, presence or absence of complications and the status of dosha.

Source : Yoga based life style module for diabetic



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