From: A yoga intervention for type 2 diabetes risk reduction: a pilot randomized controlled trial
1. | Didactics—10 minutes |
Diabetes causes, complications and lifestyle factors | |
Principles, philosophy, and practices related to a yoga based lifestyle program | |
Stress response | |
Maladaptive behavior and behavior change | |
Emotion and coping | |
2. | Pranayama (Breathing exercises)—6 minutes |
Hands stretch breathing | |
Ankle stretch breathing | |
Tiger breathing | |
Rabbit breathing | |
3. | Loosening exercises (any 3)—10 minutes |
Jogging | |
Forward, backward, side bending | |
Twisting | |
Pavanamuktasana kriya (Supine knees to chest) | |
Surya namaskara (3 sun salutations) | |
4. | Standing asana (any 3)—8 minutes |
Padahasthasana (Foot hand) | |
Ardhachakrasana (Half moon) | |
Trikonasana (Triangle) | |
Parshvakonasana (Side angle) | |
Ardhakati chakrasana (Half wheel) | |
Vrikshasana (Tree) | |
6. | Supine asana—8 minutes |
Sarvangasana (Shoulder stand) | |
Halasana (Plough) | |
Matsyasana (Fish) | |
Pavanamuktasana (Supine knee chest position) | |
Naukasana (Boat) | |
7. | Prone asana—8 minutes |
Bhujangasana I, II , III (Cobra) | |
Shalabhasana – alternate legs, both (Locust) | |
Dhanurasana (Bow) | |
Navasana (Boat) | |
8. | Sitting asana—8 minutes |
Paschimottanasana (Seated forward bend) | |
Vakrasana/ardhamatsyendrasana (Half twist) | |
Ustrasana (Camel) | |
Sashankasana (Rabbit) | |
9. | Relaxation Shavasana (Corpse) with guided scan—6 minutes |
10 | Chanting ‘OM’ monosyllables, primordial sounds in Indian philosophy |