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    Diabetes Mellitus

    Uploaded by

    Rabishangkar Khumballambam
    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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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Diabetes Mellitus

    Uploaded by

    Rabishangkar Khumballambam
    35 views2 pages
    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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    © © All Rights Reserved

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    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.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    35 views2 pages

    Diabetes Mellitus

    Uploaded by

    Rabishangkar Khumballambam
    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.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    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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