Topic -2

Diabetes: Procedure, Benefits & Contraindications for

Katichakrasana, Pavanmuktasana, Bhujangasana, Shalabhasana,
Dhanurasana, Supta-vajarasana, Paschimottanasana, Ardha -
Mastendrasana, Mandukasana, Gomukasana, Yogmudra,
Ushtrasana, Kapalabhati.

Diabetes

Diabetes is a condition when your blood sugar (glucose) is too high. It

develops when your pancreas doesn’t make enough insulin or any at all,
or when your body isn’t responding to the effects of insulin properly.

There are two main types of diabetes:

 Type 1 diabetes: The body doesn't produce enough insulin.

 Type 2 diabetes: The body either doesn't produce enough insulin or
doesn't use it properly (insulin resistance).

When you have diabetes, your blood sugar levels can become too high.
Over time, high blood sugar can damage your organs.

Symptoms of diabetes

 Increased thirst
  Frequent urination
 Extreme hunger
 Blurred vision
 Slow-healing sores
 Frequent infections

Reason for diabetes

 Family history of diabetes

 Being overweight or obese
  Inactivity
 Age (Risk for type 2 diabetes increases as you get older)
 History of gestational diabetes (diabetes that develops during
pregnancy)

Treatment for diabetes

 Diet changes
 Exercise
 Medication, such as insulin or oral medications
 Blood sugar monitoring

Complications of diabetes

If diabetes is not controlled, it can lead to serious complications,

including:

 Heart disease
 Stroke
 Kidney disease
 Nerve damage
 Eye problems, including glaucoma and retinopathy (which can
lead to blindness)
 Foot problems, which can lead to amputation
Preventing diabetes

There are a number of things you can do to reduce your risk of

developing type 2 diabetes, including:

 Maintaining a healthy weight

 Eating a healthy diet
 Getting regular exercise
 Getting enough sleep

Katichakrasana for Diabetics

Benefits:

Improves blood sugar management in type 2 diabetes due to its effects

on core muscles and circulation.

Helps to manage stress and anxiety which helps to control the blood
sugar control.

Contraindications:

 Spinal Issues: People with recent abdominal surgery, or other

spinal problems should avoid Katichakrasana
 Low Blood Sugar: If you experience low blood sugar it's best to
avoid this pose until your blood sugar levels return to normal.

Pawanmuktasana for diabetics

 It can stimulate the digestive system, which is beneficial for some

diabetics who experience digestive issues.

 It promote relaxation and potentially help manage stress levels,

which can control blood sugar level.
  The leg movements of Pawanmuktasana asana improve
circulation throughout the body, which controls the blood sugar
level.

Contraindications:

 People with uncontrolled high blood pressure should avoid this

pose due to the potential strain on the heart

 Those with existing neck or back injuries should exercise caution

or avoid this pose altogether

 People with glaucoma or other serious eye conditions should

consult a doctor before practicing Pawanmuktasana .

Bhujangasana (Cobra Pose)

It is called Bhujangasana because the shape of the body looks like that of
a snake. In English it is also called ‘Cobra’ pose.
Procedure

 Find a comfortable yoga mat on a flat surface.

 Lie down on your stomach with your toes together and resting
flat on the floor.
 Relax your body and take a few deep breaths.
 Bring your palms down next to your chest, fingers pointing
forward.
 As you inhale, slowly lift your upper body off the mat, pressing
into your palms and forearms for support.
  Arch your back gently, lifting your chest and shoulders upwards.
 Keep your neck in a neutral position, avoid looking up too much.
You can gaze slightly forward or upwards if comfortable.
 Hold the pose for 15-30 seconds, or as long as comfortable, while
maintaining steady and deep breathe
 To release, exhale slowly and gently lower your torso back down
to the mat, starting with your lower back and then your upper
body.
 Relax your arms and rest your forehead on the mat for a moment.
 3-5 repetitions of Bhujangasana, gradually increasing as you gain
strength and flexibility .

Benefits:

 Bhujangasana helps to manage blood sugar levels in type 2

diabetes due to
Increased muscle activity: The pose engages various muscle
groups, potentially aiding blood sugar uptake by muscles.
Improved circulation: Bhujangasana may enhance blood
circulation throughout the body, which can benefit overall
health and potentially influence blood sugar regulation.
 Stress reduction: The pose can promote relaxation, and
managing stress levels can be helpful for blood sugar control.

Contraindications:

 People with existing back injuries should avoid this pose due to the
risk of further aggravation.
 Individuals with uncontrolled high blood pressure should exercise
caution with Bhujangasana as it can put strain on the heart.
 Those with glaucoma or other serious eye conditions should
consult a doctor before practicing Bhujangasana .
 Pregnant women should avoid Bhujangasana due to potential strain
on the abdomen.

Shalabhasana(locust pose)

While doing Shalabhasana the body posture is like the insect locust. That
is why it is called Shalabhasana.
Procedure
 Lie on your stomach and place both your hands on the bottom of the
thighs.
 Keep the chin on the ground.
 Now raise both the legs slowly without bending them.
 Remain in this position for a few moments according to your
capacity.
 Slowly bring the legs down and come back to the original position.
 Inhale while lying on the ground and inhale while raising the legs.
 While bringing the legs down, exhales. Repeat this asana for five
times.

Benefits:
  Improved Core Strength: Shalabasana strengthens the core
muscles, which can improve overall stability and potentially
contribute to better blood sugar management.

 Stress Reduction: This pose can promote relaxation and

potentially help manage stress levels, which is a factor in blood
sugar control.

 Increased Blood Circulation: The leg movements in Shalabasana

improve circulation throughout the body, which controls the blood
sugar level.

Contraindications:

There are some situations where Shalabasana might not be suitable for
diabetics:

 People with existing back injuries should avoid this pose due
to the risk of further aggravation.

 Pregnant women should avoid Shalabasana due to potential

strain on the abdomen.

 Those with neck injuries or pain should exercise caution with

Shalabasana as it can put stress on the neck.
Dhanurasana (Bow Pose) for Diabetics

Benefits

 Improved blood sugar control: Dhanurasana help to improve

blood sugar control by increasing insulin sensitivity and reducing
insulin resistance.
 Weight management: Dhanurasana helps weight management,
which is important for diabetes control. The pose strengthens the
core and abdominal muscles, which help to burn calories.
 Improved digestion: Dhanurasana is thought to stimulate the
digestive organs, which is beneficial for people with diabetes who
may experience digestive problems.

Contraindications

While Dhanurasana may be beneficial for some diabetics, it's important

to be aware of some contraindications:

 People with back injuries should avoid Dhanurasana.

 People with neck injuries should also avoid this pose.
 Dhanurasana can increase blood pressure, so it is not
recommended for people with high blood pressure.
 Pregnant women should avoid Dhanurasana.

Supta-Vajrasana (Thunderbolt pose)

It belongs to the group Thunderbolt Pose. It also, resembles Fish Pose
except for the position of the legs.

Procedure

 Sit in Vajrasana. Bend your back with the support of an elbow first
and following the other elbow next.
 Bring back the head to the floor releasing the support of elbows.
Then lie on your back. Subsequently,place the palms on the thighs or
floor.
 Bring the top of the head towards the floor by making an arch on
your back. Check the knees are touching the floor.
 Place the hands on the thighs. Breathe normally. Keep the position as
long as it is comfortable.

Benefits
  This pose can enhance blood flow to the abdominal organs,
including the pancreas, which plays a key role in insulin
production. Improved circulation might indirectly benefit blood
sugar control.
 Stress Reduction: Supta Vajrasana promotes relaxation, which
can be helpful for managing stress. Chronic stress can contribute to
blood sugar fluctuations in diabetics.

Contraindications

 If you have knee pain, discomfort, or injuries, avoid this pose

 Those with gastroesophageal disease (GERD) will experience
heartburn or discomfort in this pose due to the pressure on the
abdomen.

Paschimottanasana, Ardha Matsyendrasana, Mandukasana

Benefits (common to all three asanas for diabetic patients):

 Improved Flexibility: These poses can help improve overall

flexibility, which can benefit diabetic patients by aiding in blood
sugar control and reducing stiffness.
 Stress Reduction: Yoga, in general, promotes relaxation and
stress reduction. This can be particularly helpful for diabetics, as
stress can contribute to blood sugar fluctuations.
  Potential Blood Sugar Regulation: While more research is
needed, some studies suggest these poses may influence blood
sugar levels positively.

Contraindications (general for all three asanas for diabetic

patients):

 Uncontrolled High Blood Pressure: These poses may not be

suitable for those with uncontrolled high blood pressure.
 Recent Injuries: Avoid practicing these asanas if you have any
recent injuries, particularly to the back, knees, or ankles.
 Diabetic Complications: If you have any diabetic complications
like neuropathy or retinopathy, consult your doctor before
practicing these poses.

Mandukasana

Procedure
  Sit in Vajrasana or the thunderbolt pose.
 Make a fist with both hands with the thumb tucked inside the
four fingers.
 Place the two fists on the abdomen on both sides of the navel.
 Exhale and pull the abdomen slightly inside. Slowly bend
forward and press the navel with both the fists.
 Keep the back as straight as possible and look forward in the
bend position.
 Keep the breath outside in this position and maintain it for
as long as you are comfortable.
 To release the pose, inhale and slowly raise the trunk up to
kneeling position.
 Bring the hands back to the sides and relax.
 Repeat this for 3 - 5 times.

Gomukasana (Cow Face Pose)

Procedure
 Sit in the position of Sukhasana and keep the heel of the left foot
close to the right buttocks.
 Bend the right leg while doing it above the left thigh, in such a way
that the knee of the right leg is on the knee of the left leg.
 They should be on each other and the heel and toe part should
touch the buttock.
 Fold the left hand behind the back and move the palms upwards.
 Raise the right hand on the right arm and while turning it
backwards, bind the hands together by bending the elbows.
  Slowly pull both the hands in your direction. Keep your bent right
hand upwards as per your capacity.
 Keep your body straight and your eyes facing forward.
 Keep breathing under control and stay in this state for about 30
seconds or remain in same pose as far as possible.
 At the end, while exhaling slowly, gradually again sit in the
position of Sukhasana.
 Do it by changing legs also.

Benefits:

 Improves hip and shoulder flexibility

 Stretches inner thighs and ankles
 Strengthens core muscles
 Promotes good posture

Contraindications:

 Recent knee or hip injuries

 Sciatica
 Severe shoulder pain
 Tight hamstrings (may make it difficult to sit comfortably)
2. Yogmudra (Mystic Gesture)

Procedure

Steps:

 Sit comfortably on the floor with your legs extended in front

of you.
 Bend your right knee and bring your right foot to rest on your
left thigh, close to your groin.
 Bend your left knee and bring your left foot to rest on your
right thigh, close to your groin.
 Place your hands on your knees, palms facing up.
 Close your eyes and focus on your breath.
 Hold the pose for 5-10 breaths, then repeat on the other side.
Benefits:

 Improves balance and coordination

 Strengthens ankles and feet
 Stimulates digestive organs
 May help relieve headaches

Contraindications:

 High blood pressure (uncontrolled)

 Vertigo
 Injuries to the ankles, wrists, or fingers


3. Ushtrasana (Camel Pose)

Benefits:

 Opens up the chest and shoulders

 Improves spine flexibility
 Strengthens core and back muscles
 Stimulates the digestive system

Contraindications:
  Back injuries, especially herniated discs
 Neck injuries
 High blood pressure (uncontrolled)
 Glaucoma
 Pregnancy


4. Kapalabhati (Skull-Shining Breath)

Procedure

 Sit comfortably on the floor with your spine straight.

 Place your hands on your knees, palms facing up.
 Close your eyes and focus on your breath.
 Inhale slowly and deeply through your nose.
  Exhale forcefully through your nose, contracting your abdominal
muscles.
 Continue inhaling and exhaling in this way for 5-10 rounds.
 Rest for a few minutes before repeating.

Benefits:

 Cleanses the respiratory system

 Stimulates the digestive system
 Energizes the body
 May help improve concentration

Contraindications:

 High blood pressure (uncontrolled)

 Heart problems
 Epilepsy
 Detached retina
 Hiatal hernia
 Pregnancy

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