Yoga for Diabetes

PREPARATORY PRACTICE


* Basic Movements

* Preparatory Movements

* Sun Salutatons with Slow Speed

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USEFUL PRACTICES


* Preparatory Movements type 1 to 10 with Fast Speed.

* Sun Salutations 32 rounds in 8 minutes.

 Asana


* Uttanpad Chakrasana (3 rounds) 


* Akarna Dhanurasana (1 minute on wach side)

* Dhanurasana 3 rounds (1 minute each) 


* Udarsanchalan (3 rounds)

* Ashwini Mudra in Sarwangasana (3 minutes) 


* Hansasana or Mayurasana (3 rounds each)

* Halasana (1 minute) 


* Privart Trikonasana (1 minute on each side)


* Matsyasana (30 seconds) 


* Veerasana (1 minute on each side)

* Ardhamatsyendrasana (2 minutes on each side) 


* Shavasana (when needed)

* Paschimottasana (1 minute)


Cleasing Practices


Agnisar 100 strokes total in 3 to 4 rounds

Uddiyan Bandh 5 rounds ( each round 30 seconds)

Kapalbhati 5 rounds (120 strokes per round)

Nouli (all types)

Vaman Dhouti (once a week)

Full shankhaprakshalana (once a year) followed by Laghoo Shankhaprakashlana for 40 days

Pranayama


Suryabhedan Pranayama with Kumbhak for 10 minutes

Bhastrika Pranayama with Kumbhak for 10 minutes .
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OPTIONAL PRACTICES


Asana


* Bhujangasana 


* Uttanpadasana

* Noukasana 


* Pawanmuktasana

* Vipritakarani 


* Ardhapaschimottanasana

* Vakrasana 


* Ushtrasana


Pranayama


Anulom Viloma with or without Kumbhak, Right Nostrill Breathing .

Cleasing Practices


Neti - Dand Dhouti - Vastra Dhouti Walking for 60 minutes .
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CONTRAINDICATIONS


No Contraindication
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FOOD HABITS


Suitable



Normal Food with Less Fats & Carbohydrates but with High Fibres. Best food is Fruits (except banana, mango & grapes) & Vegetables.

Avoid


Sugar, Sugar cane, Nonveg food, Milk & Milk Products, Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food.
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                                            (SPECIAL FOOD PROGRAMME FANEER)

* This is a specially designed food programme for reduction of weight. This includes the diet for three days as follows;

* First Day - Only Fruits and Raw Vegitables (no other food to be taken)

* Second day - Only Water with Lemon Juice & Salt (no other food to be taken)

* Third day - Only Juices & Soupes (liquid diet only)




                                      DAILY PRACTICE PROGRAMS :

No.Asana 

1 Omkar Chanting 

2 Sun Salutation 32 rounds 

3 Shavasana (corpse pose) 

4 Uttan Chakrasana 3 rounds 

5 Dhanurasana (bow pose) 3 rounds 

6 Makarasana 

7 Ashwini Mudra in Sarwangasana (horse gesture) 

8 Halasana 

9 Matsyasana 

10 Shavasana 

11 Ardha Matsyendrasana (spinal twist) both sides 

12 Paschimottanasana (Half), Paschimottanasana (Full) 

13 Akarna Dhanurasana (Type 1), Akarna Dhanurasana (Type 2) 

14 Udar Sanchalana 3 rounds 

15 Shavasana 

16 Hansasana (swanp pose) / Mayurasana (picock) 

17 Parivarta Trikonasana (twisted triangle) from both sides 

18 Veerasana from both sides 

19 Shavasana 

20 Agnisar (stimulating fire technique) 100 strokes 

21 Uddiyan Bandha (abdominal lock) 5 rounds 

22 Shavasana (corpse pose) 

23 Kapalbhati (forceful exhalations) 5 rounds 

24 Bhasrika (bellow’s breath) 

25Prayer 



                                                                                   Total Time  

* Meditation on Pancreas during the practice of all Asanas.

* Yoga Nidra (once a day)

* Laghu Shankha Prakshalana (once a week)

* Shankha prakshalana (complete) + 40 Days of Laghu shankha prakshalana (once a year)




Duration in Minutes


5


8


2


3


3


2


3


2


1


2


5


2


3


2


2


3


3


3


2


5


5


2


5


10


7




90









If you have any questions related to Registration, Payment, Visa or any other inquiry about our Yoga teacher training course, please contact us at:

Shiva Yoga Valley

E-mail : info@shivayogavalley.com

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