Diabetes is a disease where the body cannot properly control blood sugar levels. There are two main types: type 1 where the body does not produce insulin, and type 2 where the body does not properly use insulin. Gestational diabetes occurs during pregnancy. The document then describes several yoga poses that can help manage diabetes, including poses that stretch and strengthen the back, hips, legs and core muscles. Each pose is explained with its benefits and any health conditions that should avoid the pose.

1. DIABETES
A L L A B O U T

2. Meaning of Diabetes…
A serious disease in which a person’s body cannot control the level of sugar in the blood.

3. How it Occurs ?
Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too
high. Blood glucose is your main source of energy and comes from the food you eat.
Insulin, a hormone made by the pancreas, helps glucose from food get into your cells to
be used for energy. Sometimes your body doesn’t make enough—or any—insulin or
doesn’t use insulin well. Glucose then stays in your blood and doesn’t reach your cells.

4. Types of Diabetes…
 Type-1 Diabetes
In most people with type 1 diabetes,
the body’s immune system, which
normally fights infection, attacks and
destroys the cells in the pancreas that
make insulin. As a result, your
pancreas stops making insulin. Without
insulin, glucose can’t get into your
cells and your blood glucose rises
above normal. People with type 1
diabetes need to take insulin every
day to stay alive.

5.  Type-2 Diabetes
Type 2 diabetes, the most common type of
diabetes, is a disease that occurs when your
blood glucose, also called blood sugar, is too
high. Blood glucose is your main source of
energy and comes mainly from the food you eat.
Insulin, a hormone made by the pancreas, helps
glucose get into your cells to be used for energy.
In type 2 diabetes, your body doesn’t make
enough insulin or doesn’t use insulin well. Too
much glucose then stays in your blood, and not
enough reaches your cells.
The good news is that you can take steps to
prevent or delay the development of type 2
diabetes.

6.  Gestational Diabetes
A condition characterized by an elevated level of glucose in the blood during pregnancy,
typically resolving after the birth.

8. o Yoga asanas for Diabetes cure are:
 Katichakrasana
 Pavanmuktasana
 Bhujangasana
 Shalabhasana
 Dhanurasana
 Paschimottanasana
 Mandukasana
 Gomukkhasana
 Ushtrasana
 Kapalbhati

9.  Katichakrasana
 Meaning
The Sanskrit word Kati means waist and Chakra
means wheel. Hence, we call it in English
Waist Rotating Pose.
 Procedure
 Stand with both legs two feet apart.
First, keep the arms by the sides.
 Then, raise both arms to the shoulder
level. While raising the arms inhale.
Now, exhale and twist the body to the
left. Bring the right palm to the left
shoulder and extend the left-hand
wrapping around the waist. Now, turn
the head towards the left side and look
over the left shoulder.
 Stop exhaling and retain the breath for
while.
 After a while, inhale and come back to
the original position. Then, repeat on
the right side. This constitutes one
round. Perform five to ten rounds.
 Benefits
 This yoga pose tones up the waist,
hips, back, neck, and shoulders.
Moreover, it makes the region more
flexible.
 Since this yoga pose is a dynamic one,
it helps to burn extra calories and fat.
Additionally, it helps in managing body
weight.
 As a part of yogic cleansing of
intestines, it addresses many stomach-
related health conditions. For
instance, it helps to remove
constipation and indigestion.
 Moreover, it is good for back stiffness
and corrects postural problems.
 Contraindication
 People having health conditions like spinal issues and hernias should
avoid this practice.
 Also, pregnant ladies should not perform this yoga pose. Otherwise,
it is a simple basic level yoga pose suitable for beginners.

10.  Pavanmuktasana
 Meaning
The name is derived from the Sanskrit,
pavana, meaning "wind"; mukta, meaning "to
release"; and asana, meaning "pose.“ We call
it in English as wind relieving pose.
 Procedure
 Lie on your back or in a supine position,
with your arms beside your body.
 Inhale.
 Exhale, bringing your knees toward your
chest and pressing your thighs on your
abdomen with clasped hands.
 Inhale again.
 As you exhale, raise your head off the
floor, letting your chin touch your knees.
 Hold this pose as you take deep, long
breaths in and out.
 Release the pose to return to the starting
position, bringing your head down first
and then your legs - this is one round.
 Do 2-3 rounds and then relax.
 Benefits
 It strengthens abdominal muscles
and reduces belly fat.
 It massages the intestines and other
abdominal organs.
 It tones the arm, leg, and buttocks.
 It aids weight loss.
 It promotes digestion and relieves
constipation.
 It strengthens the back.
 It enhances blood circulation in the
hip joints.
 Contraindication
Keep in mind: one should avoid doing
this yoga pose if they have any of the
following health issues – high blood
pressure, hyperacidity, hernia, slip
disc, heart problem, testicular
disorder, neck and back issues.
Women are advised to refrain from
practicing Pawanmuktasana during
pregnancy and menstruation.

11.  Bhujangasana
 Meaning
In Sanskrit, the word Bhujangasana comes
from the combination of two words-
'bhujanga' which means 'cobra‘ and 'asana'
meaning 'posture'. Even visually it reflects
the posture of a cobra that has its hood
raised, and hence it is also known as 'Cobra
Pose'.
 Procedure
 Place your palms flat on the ground directly
under your shoulders. Bend your elbows straight
back and hug them into your sides.
 Pause for a moment looking straight down at your
mat with your neck in a neutral position. Anchor
your pubic bone to the floor.
 Inhale to lift your chest off the floor. Roll your
shoulders back and keep your low ribs on the
floor. Make sure your elbows continue hugging
your sides. Don't let them wing out to either side.
 Keep your neck neutral. Don’t crank it up. Your
gaze should stay on the floor.
 Benefits
 Strengthens the spine.
 Stretches chest and lungs,
shoulders, and abdomen.
 Tones the buttocks.
 Stimulates abdominal
organs.
 Helps relieve stress and
fatigue.
 Opens the heart and lungs.
 Soothes sciatica.
 Therapeutic for asthma
 Contraindications
 People suffering from a
hernia, back injuries,
headaches, and recent
abdominal surgeries should
not perform this asana.
 Pregnant women should not
perform this asana.

12.  Shalabhasana
 Meaning
Shalabhasana is the
combination two Sanskrit
Words. Shalabh and Asana.
Shalabh means a grasshopper
or a locust and Asana means
yoga pose.
 Procedure
 Lie down on your stomach.
 Take your both hands behind
and hold the wrists of one
hand with the other.
 Now inhale; at first lift your
chest as much as you can and
look upwards.
 Slowly lift your body from
the both sides.
 Now exhale and come back
to your initial position.
 Benefits
 Strengthens the lower back, pelvic organs, legs, hip
joints and arms.
 Tones the sciatic nerves.
 Provide relief in backache, mild sciatica and slipped
disc.
 Alleviates unfavourable conditions of diseases of the
stomach and bowels.
 Enhances circulation to the spine and the whole upper
body.
 Favourably activates the kidneys, liver and all the
organs of the lower part of the body.
 Increases abdominal pressure, regulating intestinal
function and strengthening the abdominal walls.
 Stimulates the appetite.
 Backache during menses can be alleviated.
 Contraindiction
 This pose must be avoided by
women during pregnancy and
menstruation.
 Cardiac patients or people with
high blood pressure must also
skip ardha shalabhasana.
 Do not try this asana if you are
suffering from a hernia.
 People with troubled back or
slipped disc must not practice
this pose.
 It is not recommended for
people having lower abdomen
issues, appendix, etc.
 Avoid this pose if you’ve had a
recent injury in the back or
legs.

13.  Dhanurasana
 Meaning
The Dhanurasana is one of the 12 basic poses mentioned
in Hatha Yoga. It is a Sanskrit word that means 'bow pose'
in English. 'Dhanur' is the Sanskrit word for 'bow. ' The
pose is named so because it resembles an archer's bow.
 Procedure
 Lie on your stomach with your feet apart, in line
with your hips, and your arms by the side of your
body.
 Fold your knees, take your hands backward, and hold
your ankles.
 Breathe in, lift your chest off the ground, and pull
your legs up and towards the back.
 Look straight ahead with a smile on your face.
 Keep the pose stable while paying attention to your
breath. Your body is now curved and as taut as a
bow.
 Continue to take long, deep breaths as you relax in
this pose, but bend only as far as your body permits
you to. Do not overdo the stretch.
 After 15 to 20 seconds, as you exhale, gently bring
your legs and chest to the ground. Release the ankles
and relax.
 Benefits
 Back bending will strengthen your back and abdominal muscles and
enhance your spine, helping relieve pain. Moreover, it will help
increase the flexibility of the back.
 The bow pose stimulates the reproductive organs and helps in
improving menstrual disorders.
 It opens up the chest, neck, and shoulder muscles and tones them.
 It stretches the foot and hand muscles, and tones the leg and arm
muscles and strengthens them.
 This yoga posture can alleviate stress, anxiety, and fatigue. It can
also help in reducing the symptoms of depression by controlling
the level of the cortisol hormone.
 It relieves menstrual discomfort and constipation.
 Practicing Dhanurasana daily can help people with kidney disorders.
 Contraindiction
 Dhanurasna should not be
performed by people suffering
from high blood pressure, hernia,
colitis, peptic ulcer or heart
ailment.
 It should also be avoided if
pregnant.

14. Paschimottanasana
 Meaning
Pascimottanasana is a combination of
three Sanskrit words: paścima, uttāna,
and āsana. paścima means “west” or
“the back part” or “dorsal.” uttāna
means “straight” or “extended.” āsana
is “posture”. It literally means the
Extended Dorsal Bend or Seated
Forward Bend.
 Procedure
 Spread the legs forward and sit
on the ground.
 Touch the thumbs of the feet
with the hands, slowly breathe
out and try to place the head
on the knees.
 Then slowly raise the head and
come back to initial position.
 Repeat this Asana for 10-15
times daily.
 Benefits
 Helpful in reducing obesity.
 Helpful in controlling diabetes
and back pain.
 Strengthens the back muscles.
 Strengthens the thighs.
 Cures the gas trouble or
acidity.
 Contraindictions
 This asana should be avoided
if you are suffering from
asthma, diarrhea or dysentery
problems.
 Pregnant women or those who
are looking to get pregnant
need to avoid practicing this
particular asana.

15.  Mandukasana
 Meaning
In Sanskrit the word “Manduk” means frog
and Asana means Pose. In this pose, your
body posture resembles a frog, so that's
why this Asana is called Mandukasana.
 Procedure
 Sit in Vajrasana and make fists with
both hands, the thumbs inside.
 Place your fists on your belly next to
the belly button.
 Bend forward with exhalation.
 Keep looking straight.
 Hold your breath in the yoga posture
for a few seconds and come up with
inhalation.
 Repeat this pose for 3-4 times.
 Benefits
 This pose is beneficial to all organs of the
body.
 Gives you relief from diabetes, digestive
disorders.
 This pose improves the flexibility and
mobility of the knee and ankle joints.
 It helps tone muscles of the shoulder and
abdomen.
 The frog pose helps reduce fat from
thighs, belly and hips.
 Contraindictions
 Knee pain patients should avoid it.
 Avoid if having ankle injuries, High
blood pressure, Insomnia, Migraine.
 A pregnant women should not
practice.

16.  Gomukkhasana
 Meaning
The term Gomukhasana is the combination of
three Sanskrit words: Go, Mukha, and Asana.
Go means cow. Mukha means mouth. But in
Tamil, Mukha means Face. Asana means Pose.
Hence it means Cow Face Pose.
 Procedure
 Exhaling bend the right knee and place it on
the left knee so that the right sole touches
the left hip, Inhale.
 Exhaling bend the left knee so that, left sole
touches the right hip.
 Inhaling raises the right arm and interlock
the fingers with the left hand from a
backside.
 Looking straight maintain the pose for 5
breaths.
 Exhaling brings down the arms.
 Inhaling keep the right leg straight, Exhale.
 Inhaling keep the left leg straight.
 Repeat the procedure on the other side.
 Benefits
 Treats sciatica[Leg pain]
 Treats high blood pressure
 Enhances sexual performance
 Cures stiff and frozen
shoulders
 Elongates spine and improves
bad posture
 Reduces anxiety and stress
 Stimulates kidneys
 Strengthens the muscles of
the back, hips, ankles,
shoulders, thighs, inner
armpits, triceps, and chest
 Contraindictions
 If you have the following conditions,
refrain from doing Gomukhasana:
 Shoulder injury
 Severe pain in thighs, hip, knee,
shoulder, hands and legs
 Injury to muscle, ligaments and
tendons of legs
 Sprain the legs
 Piles
 Serious neck injury
 Spondylitis
 Knee injury
 Varicose veins
 Hip replacement surgery

17.  Ushtrasana
 Meaning
Ushtrasana = Ushtra + Asana. The
Sanskrit work Ushtra means a camel and
Asana means a yoga pose. The
completed posture looks similar to a
standing camel. Hence it gets the name
Camel Pose
 Procedure
 Stand on the knees. Keep the thighs fully straight. Keep
the knees and feet together.
 Lean in the backward direction. Slowly move more
backward. Reach the right heel with the right hand, and
the left heel with the left hand. Avoid straining the body.
 Push the hips in the forward direction. The thighs should
be kept vertical.
 Then bend the head and the spine as backward and as far
as possible without straining.
 Relax the body and the muscles of the back.
 Support the body weight equally on the legs and arms.
 Keep the arms in such a way that they anchor the
shoulders to maintain the back arch. Stay in the same
position for as long as you find it comfortable.
 Then release the hands from the heels one by one and
return to the starting position.
 Benefits
 Helpful in getting rid of all kinds of back pain.
 Stimulates the functioning of the thyroid gland.
 Makes the neck, back, chest and abdominal regions
flexible.
 Stretches pelvic region thus helpful in getting rid of
menstrual discomforts.
 Improves digestion and reduces excess fat deposited
on the stomach, neck and back.
 Activates the brain cells and makes it function
better by improving the blood circulation.
 Contraindications
 Those with high blood pressure and
severe fatigue should avoid this pose.
 If you have any spine-related
conditions make sure to maintain the
extension throughout the spine
rather than bending the spine. Those
with neck injuries and pain should
look up at the ceiling and should not
drop their heads back.
 Keep a bolster horizontally on the
heels if you can’t reach them.

18. Name = Yasmeen
Class = +2 [Arts]
Roll no. = 24
Submitted to…
Mr. Surjeet Sir
Presentation on Diabetes