Table 3.
Common yoga protocol for type 2 diabetes mellitus (to be practiced 7 days/week)
| Serial number | Name of the practice | Duration |
|---|---|---|
| 1 | Starting prayer: Asatoma Sat Gamaya | 2 min |
| 2 | Preparatory SukshmaVyayamas and Shithilikarana Practices | 6 min |
| 1. Urdhva-hasta Shvasana (hand stretch breathing 3 rounds at 90°, 135°, 180° each) | ||
| 2. Kati-Shakti Vikasaka (3 rounds each) | ||
| a. Forward and backward bending | ||
| b. Twisting | ||
| 3. Sarvanga Pushti (3 rounds clockwise, 3 rounds counterclockwise) | ||
| 3 | Surya Namaskara –sun salutation(SN) | 9 min |
| a. 10 step fast SN 6 rounds | ||
| b. 12 step slow SN 1 round (to be avoided by those with knee pain, cardiac problems, renal problem, low back pain, retinopathy and the elderly who are weak and not flexible; instead they can do Chair SN) modified version Chair SN: 7 rounds | ||
| 4 | Asanas (1 min per asana) | 15 min |
| Standing (1 min per asana) | ||
| Trikonasana, Pravritta Trikonasana, Prasarita pada-hastasana | ||
| 2. Supine | ||
| Jathara Parivartanasana, Pavanamuktasana, Viparitakarani | ||
| 3. Prone | ||
| Bhujangasana, Dhanurasana followed by Pavanmuktasana 4. Sitting | ||
| Mandukasana, Vakrasana/Ardhamatsyendrasana, Paschimatanasana, ArdhaUshtrasana | ||
| At the end, relaxation with abdominal breathing in supine position (vishranti), 10-15 rounds (2 min) | ||
| 5 | Kriyas | 3 min |
| a. Agnisara: 1 min | ||
| b. Kapalabhati (at 60 breaths per minute for 1 min followed by rest for 1 min) | ||
| 6 | Pranayama | 9 min |
| a. Nadishuddhi (for 6 min, with antarkumbhaka and jalandharbandha for 2 s) b. Bhramari (3 min) | ||
| 7 | Meditation (for stress management for deep relaxation and silencing the mind) cyclic meditation (those who are willing to practice techniques of relaxation evolved by their own institutes may do so) | 15 min |
| 8 | Resolve (I am completely healthy) | 1 min |
| 9 | Closing prayer: Sarvebhavantu Sukhinah | 1 min |
| Total | 60 min | |
SN=Surya Namaskara