YOGA FOR DIABETES

ARDHA MATSYENDRASANA BHUJANGASANA

VAKRASANA

VIPARITA KARANI PAVANMUKTASANA

PASCHIMOTTASANA

LYING AND SEATED POSTURES

DHANURASANA SALABHASANA

NAVASANA USTRASANA

SHASANKASANA VAJRASANA

LYING AND SEATED POSTURES

UTTANPADASANA ARDHA HALASANA

HALASANA

LYING-SUPINE POSTURES

SUPTA VAJRASANA

TRIKONASANA PADAHASTASANA

ARDHA KATI CHAKRASANA ARDHA CHAKRASANA

PARSVA UTTANASANA

STANDING POSTURES

VIRABHATRASANA

YOGA FOR LOW BACK PAIN

SETU BANDASANA MERU-DANDASANA

BHUJANGASANA ARDHA SALABHASANA

JANU SIRSASANA PAVANMUKTASANA

YOGA DURING PREGNANCY

DURING FIRST TRIMESTER OF PREGNANCY ( 4—7 MONTHS)

UTKATASANA

SHASANKASANA

MARJARYASANA

STEPS:-

1. STAND STRAIGHT IN SAMASTHITHI

2. RAISE RIGHT HAND ABOVE HEAD ACROSS EAR

3. SLAIGHTLY BEND LEFT SIDE WITHOUT BENDING KNEES

4. STAY FOR “N” BREATHS AND REPEAT SAME ON OTHER SIDE

STEPS:-

1. SIT STRAIGHT IN DANDASANA WITH ARM BY SIDES

2. FOLD LEFT LEG WITH RIGHT LEG CROSSED LEFT LEG PERPENDICULARLY

3. PLACE RIGHT PALMS ON BEHIND HIP, LEFT HAND SHOULD ON FLOOR BY

CROSSING RIGHT LEG

4. TWIST BACK AND LOOK BACK WITH RIGHT PALM TOUCHES LEFT THIGH BY BACK

5. STAY FOR “N” BREATHS AND REPEAT SAME ON OTHER LEG

STEPS:-

1. STAND IN SAMASTHITHI

2. SUPPORT HIP WITH BOTH PALMS

3. SLOWLY BEND BACKWARDS WHILE INHALING & STAY FOR

“N” BREATH

BENEFITS:-

1.RELIEVES LOW BACK PAIN

2.STRENGTHENS SPINE

3. STIMULATE ABDOMINAL ORGANS FUNCTIONS

STEPS:-

1.LIE DOWN ON PRONE POSITION IN MAT

2.BEND BOTH LEGS TOWARDS BODY AND CATCH WITH BOTH

HANDS

3.STRETCH WITH PULLING BOTH LEGS WITH HANDS MAKING

BODY AS LIKE A “BOW”

4.STAY FOR “N” BREATHS

MUSCLES WORK ON

PADA HASTASANA

MUSCLES WORK ON

GOMUKASANA

STEPS:-

1.STAND IN ERECT POSTURE (SAMASTHITHI)

2. SPREAD LEGS BY SIDE

3.BEND BY RIGHT SIDE BY RIGHT PALM TOUCHING FLOOR NEAR

RIGHT LEG WITH KNEE BEND

4.STRAIGHTEN OTHER HAND UPSIDE WITH HEAD LOOKING

TOWARDS STRECTHED HAND

5. STAY FOR “N” BREATH AND REPEAT ON OTHER SIDE

MUSCLES WORK ON

DHANURASANA

MUSCLES WORK ON

VIRABHATRASANA

MUSCLES WORK ON

BHUJANGASANA

STEPS:-

1.EXHALE WITH FORCE BY SUCKING IN THE

ABDOMEN INSIDE

2.INHALE WITHOUT ANY EFFORT

3.AGAIN EXHALE WITH FORCE USING

ABDOMINAL MUSCLES

4.CONTINUES FOR 40-60 STROKES /MINUTES