Structured Yoga Module for Diabetes - Part I Instructions for users This module has specifically designed for Diabetes patients. It has been seen that if it is practicsed daily, it will help control blood sugar level. Besides that, practicing yoga can offer numerous benefits for physical, mental and emotional well-being, but it is important to approach it with caution to prevent injury and ensure a safe practice. Here are some precautions to consider: Consult a Healthcare Professional: If you have any pre-existing medical conditions, injuries or health concerns, consult a healthcare professional before starting a new yoga practice to ensure your safety. Choose the Right Style: Different styles of yoga have varying levels of intensity. If you are a beginner or have certain limitations, start with a gentle or beginner-friendly class. Though this 50-minute module is prepared with a specified set but the users can customize according to the body comfort level, please do not overstretch yourself if it's painful or causes discomfort, consult yoga therapist. If you have a medical or physical condition, which restricts certain movement or yoga postures, please do not do those yoga postures. Qualified Instructor: Practice under the guidance of a qualified and experienced yoga instructor. They can provide proper alignment cues and modifications based on your needs in the initial days. Listen to Your Body: Pay attention to your body's signals. If something doesn't feel right or causes pain, back off or ask for guidance. Warm-Up: Always begin with a gentle warm-up to prepare your body for more intense stretches and poses. Breathing: Coordinate your breath with movement and avoid holding your breath during poses. Avoid Overexertion: Don't push yourself too hard or try advanced poses before you are ready. Progress gradually. Hydration: Stay hydrated before, during and after your practice. Eating: Avoid heavy meals before practicing yoga. Practice on an empty stomach or eat a light snack an hour or two before. Injuries and Pain: If you have injuries, inform your instructor before the class so they can provide appropriate modifications. Pregnancy: If you are pregnant, certain poses may need to be modified or avoided. Consult your healthcare provider and practice prenatal yoga. Consistency: Regular practice is more beneficial than sporadic intense sessions. Build a consistent routine. Cool Down: End your practice with a cool-down and relaxation period gradually. By taking these precautions and practicing mindfully, you can enjoy the full benefits of yoga while minimizing the risk of injury. If you are unsure about anything, always consult your instructor or a healthcare professional. Breathing Exercises Breathing with arms stretched outward Steps: Stand straight with feet together. Slowly bring your hands in front of your chest. Place palms on chest with your fingers interlocked. Loosen and relax the shoulders. Close your eyes. While inhaling, extend your hands at 90 degrees to your body, in line with your shoulders, palms facing out and bring them back while exhaling. Repeat this process by pulling the hands up in front of the forehead, making an angle of 135 degrees. Now pull your hands above your head, making an angle of 180 degrees and bring them back. Repeat each step 10 times. Benefits: Helps expand the chest. Balances the breathing process. Breathing process by moving hands in and out Steps: Pull your hands forward, in line with your shoulders. Inhale and stretch your hands backwards. With exhalation, bring both hands forward. Make the movement of your hands continuous by breathing in and out rhythmically. Repeat this process ten times. Benefits: I ncreases lung capacity. Provides regular oxygen to the body Breathing while stretching the ankle Steps: Open your eyes and fix your gaze on a point on the wall. Place your palms in front of your thighs. While inhaling, raise your arms and heels. As you exhale, lower your hands and heels. Maintain the movement of hands and ankles, breathe continuously. As you reach up, feel the stretch from your heels to your fingertips. Come back to normal position, place your hands on the sides of your thighs and rest in this position. Observe your breathing and enjoy the stillness for few seconds. Repeat this process 10 times. Benefits: It maintains proper blood circulation in our body Marjari Asana (Breathing in a Cat Pose) Steps: In this exercise, place your palms and knees on the ground. Your neck should remain straight and facing forward. While gently inhaling, raise your head upwards toward the sky. Your waist should curve downwards. Try to hold this position for a short while. While exhaling, bring your face downwards and try to look at your abdomen and try to lift your back upwards like a bow shape. Your back should be curved upwards. Repeat this process for at least 5 to 10 times. Benefits: It maintains proper blood circulation in our body. Brings flexibility to the spine. Strengthens the wrists and shoulders. Strengthens the digestive system. Breathing process by straight leg raises Steps: Keep both the legs together and keep the hands near the thighs. While inhaling, slowly lift the right leg up or as far as is comfortable without bending the knee. While exhaling, bring the leg back down to the ground. Repeat this process with the left leg. Complete 5 rounds. Benefits: Increases lung capacity. Instant Relaxation Technique (I.R.T) Steps: Lie on your back comfortably. Place your palms near your thighs. Tighten your lower body. Apply pressure on your buttocks and keep them tightened. Exhale and press your abdomen inward. Make fists with your hands and keep hands tight. While inhaling, expand your chest. Keep the entire body tight, from feet to head. And tighten the body and tighten the body and tighten the body Slowly reduce the tightening and relax. Stretch your arms outward and relax your palms facing upward towards the ceiling. Loosen your entire body. Enjoy the state of relaxation. Benefits: Provides complete relaxation to the body in a short time. Enhances energy levels. Reduces stress. Warm-Up Exercise Steps: Slow jogging Begin jogging lightly on your toes. Increase your speed, repeat this process 20 times at your maximum speed. Gradually jog slowly for 10 rounds. Slowly reduce your pace at the end of the practice. Jogging Backward Start jogging backwards and slowly increase the speed, such that the heels touch the buttocks. Repeat this process 20 times at your maximum speed. Slow down gradually. Continue slow jogging for at least 10 times. Slowly reduce your pace at the end of the practice. Jogging Forward After a short while, switch to jogging forward. Now when you increase your speed, try to bring your knees to the level of your chest. Repeat this process 20 times at your maximum speed. Gradually slow down the practice of slow jogging. Continue slow jogging for at least 10 times. Jogging Sideways Begin jogging sideways. Gradually increase the speed of the jogging practice. Repeat 20 times at your maximum speed. Slowly reduce the pace to return to the slow jogging phase. Perform 10 jogs slowly and then stop this practice at the end. Benefits: This practice is good for leg muscles, heels and thighs. Precautions While Performing the Exercise Gradually increase the pace of jogging, avoid speeding up too quickly. Ensure that, you complete all four stages of jogging without stopping at any phase of the practice. Katichakrasana (Kati-Sakti-Vikasaka-5) Steps: To do this, first come to neutral position. Stand upright and spread your legs one feet apart. Extend both your hands parallel to your shoulders and place your palms facing each other. Inhale and then while exhaling, slowly move your hands to the right side of the body. Turn your body to the right. Twist your body from the waist and take your hands back, as far as possible. When you turn around, maintain this position and come back again inhaling. By doing this, half of your cycle is completed. Then repeat this process from the left side. By doing this, one cycle is completed. You can perform this exercise up to 10 times, you can also increase it later on. Benefits: Reduces waistline and abdominal fat. Enhances spinal flexibility. Precautions to follow during practice: All the twists should be above the level of the waist. Do not bend the knees. Quick Relaxation Technique (Q.R.T.) Steps: Lie down on your back in Shavasana (Corpse Pose). Close your eyes. Observe the movements of your abdomen. When you breathe normally, feel the movement of the abdominal muscles while inhaling. Focus on the movements of your abdomen while taking deep breaths. While inhaling, the abdomen moves outwards and while exhaling, it moves inwards. Activate your body and feel light, as you breathe slowly and deeply. During exhalation, relax all the muscles completely, release tension and enjoy relaxation. While exhaling, chant the "Aum" mantra, letting the breath flow out through your nose. Feel vibrations in the lower parts of your body. Come back slowly from either right or left side of the body. Source: Structured Yoga Module for Diabetes An initiative of Centre for Community Medicine (CCM), AIIMS, New Delhi