Table 4.
Yoga lifestyle compared to American Diabetes Association recommendation of lifestyle programs
| ADA recommendation | Yoga lifestyle | |
|---|---|---|
| Diet | Plant source diet | Satvic diet |
| Rich in whole grains, fruits, vegetables, legumes, and nuts | Wholesome lacto-vegetarian diet | |
| Low in refined grains, red or processed meats | Makes mind calm and serene | |
| Mastery over agitated and stressed (rajas) mind, or dull and violent (tamas) mind | ||
| Nil - sugar-sweetened beverages | ||
| Physical activity | At least 2.5 h of moderate-to-vigorous intensity physical activity per week (i.e., brisk walking, water aerobics, swimming, or jogging) | Daily 6 min - Loosening practices |
| Daily 9 min - SN | ||
| 15 min/day×7 days=1.75 h/week | ||
| Two to three sessions of resistance exercise per week (lifting five pound weights or doing pushups) 15×2 = 30 min/week | ||
| Incorporate flexibility exercises, such as stretching or yoga into your weekly routine 45 min/week | Asanas and | |
| Kriyas - 18 min×7 days=126 min=2.1 h/week | ||
| Total=3.75 h/week | 3.85 h/week | |
| Stress management | Diaphragmatic breathing | Pranayama - 9 min |
| Progressive muscular relaxation (40-50 min) | Cyclic meditation 15-25 min | |
| Mindfulness all day | Action in relaxation | |
| Karma yoga | ||
| Abstinence from tobacco | Cognitive behavior therapy | Happiness analysis |
| Jnana yoga | ||
| Abstinence from alcohol | Alcohol anonyms | Faith and surrender yoga |
| Bhakti yoga |
ADA=American Diabetes Association, SN=Surya Namaskara