🧘 Yoga & Pranayama Practices
Comprehensive guide to therapeutic yoga practices for diabetes, hypertension, and overall wellness
🌟 Evidence-Based Yoga Therapy
All practices are backed by scientific research demonstrating significant improvements in:
🩺 Diabetes Management
HbA1c reduction, improved insulin sensitivity
💓 Blood Pressure
8.17 mmHg systolic, 6.14 mmHg diastolic reduction
🧠 Stress Reduction
Cortisol reduction, enhanced parasympathetic activity
Showing 19 of 19 practices
16Asanas (Yoga Poses)
Sun Salutation
Surya Namaskar
beginner
asana⏱️ 5-20 minutes
Flow SequenceFull BodyCardiovascular+1 more
Key Benefits:
- ✓Complete body workout in a single sequence
- ✓Improves cardiovascular health and circulation
- ✓Stimulates all major organs including pancreas
Therapeutic For:
Type 2 DiabetesHypertensionObesity
🕐 Best Time:Early Morning, Empty Stomach, Sunrise
📊 Scientific Evidence Available
#diabetes#hypertension#weight-loss#circulation#flexibility
Frog Pose
Mandukasana
intermediate
asana⏱️ 1-5 minutes
Forward BendsHip OpenersTherapeutic
Key Benefits:
- ✓Most important asana for diabetes management
- ✓Directly stimulates the pancreas
- ✓Increases insulin production from beta cells
Therapeutic For:
Type 2 DiabetesDigestive IssuesWeight Management
🕐 Best Time:Early Morning, Empty Stomach
📊 Scientific Evidence Available
#diabetes#pancreas#digestion#weight-loss#insulin
Half Spinal Twist
Vakrasana
beginner
asana⏱️ 30 seconds - 2 minutes each side
TwistsSeatedTherapeutic
Key Benefits:
- ✓Stimulates pancreas and increases insulin secretion
- ✓Improves blood circulation and reduces stress
- ✓Massages abdominal organs (pancreas, liver, kidneys, intestines)
Therapeutic For:
Type 2 DiabetesHigh Blood PressureDigestive Issues
🕐 Best Time:Morning, Evening
#diabetes#hypertension#pancreas#digestion#spine
Bow Pose
Dhanurasana
intermediate
asana⏱️ 15-30 seconds initially
BackbendsProneTherapeutic
Key Benefits:
- ✓Stimulates the pancreas effectively
- ✓Opens the anterior (front) body
- ✓Massages abdominal organs
Therapeutic For:
Type 2 DiabetesDigestive IssuesBack Pain
🕐 Best Time:Morning, Empty Stomach
#diabetes#pancreas#digestion#back-strength#stress-relief
Seated Forward Bend
Paschimottanasana
beginner
asana⏱️ 3-5 minutes
Forward BendsSeatedCalming
Key Benefits:
- ✓Reduces stress, anxiety, and lowers heart rate
- ✓Calms nervous system and reduces stress-related blood sugar spikes
- ✓Stretches entire spine and hamstrings
Therapeutic For:
High Blood PressureStress & AnxietyInsomnia
🕐 Best Time:Evening, After Work
#hypertension#stress-relief#hamstrings#spine#calming
Cobra Pose
Bhujangasana
beginner
asana⏱️ 15-30 seconds initially
BackbendsProneEnergizing
Key Benefits:
- ✓Stimulates pancreas and liver
- ✓Regulates blood sugar levels
- ✓Strengthens abdominal muscles
Therapeutic For:
Type 2 DiabetesDigestive IssuesRespiratory Health
🕐 Best Time:Morning
#diabetes#pancreas#liver#digestion#back-strength
Psychic Union Pose
Yoga Mudrasana
intermediate
asana⏱️ 30 seconds - 2 minutes
Forward BendsSeatedTherapeutic
Key Benefits:
- ✓Specifically recommended by Baba Ramdev for diabetes
- ✓Massages pancreas intensely
- ✓Improves insulin production
Therapeutic For:
Type 2 DiabetesDigestive IssuesAnxiety
🕐 Best Time:Morning, Empty Stomach
#diabetes#pancreas#digestion#spine#calming
Half Lord of the Fishes
Ardha Matsyendrasana
intermediate
asana⏱️ 30 seconds - 1 minute each side
TwistsSeatedTherapeutic
Key Benefits:
- ✓Stimulates pancreas for insulin production
- ✓Massages abdominal organs
- ✓Improves digestion and liver function
Therapeutic For:
Type 2 DiabetesDigestive IssuesLiver Health
🕐 Best Time:Morning, Evening
#diabetes#pancreas#digestion#liver#detox
Cow Face Pose
Gomukhasana
intermediate
asana⏱️ 30 seconds - 1 minute each side
Hip OpenersShoulder StretchSeated
Key Benefits:
- ✓Good for diabetes management
- ✓Opens chest and improves respiration
- ✓Stretches shoulders and arms intensely
Therapeutic For:
Type 2 DiabetesRespiratory HealthShoulder Tension
🕐 Best Time:Morning, Evening
#diabetes#shoulders#hips#chest#breathing
Bound Angle Pose
Baddhakonasana
beginner
asana⏱️ 1-3 minutes
Hip OpenersSeatedCalming
Key Benefits:
- ✓Improves blood pressure management
- ✓Calms nervous system
- ✓Opens lower body and hips
Therapeutic For:
High Blood PressureHip FlexibilityDigestive Issues
🕐 Best Time:Evening, After Work
#hypertension#hips#digestion#kidneys#stress-relief
Corpse Pose
Shavasana
beginner
asana⏱️ 10-20+ minutes
RelaxationRestorativeSupine
Key Benefits:
- ✓Most important final pose for blood pressure management
- ✓Reduces heart rate and blood pressure for up to 35 minutes
- ✓Activates parasympathetic nervous system
Therapeutic For:
High Blood PressureStress & AnxietyInsomnia
🕐 Best Time:End of Practice, Before Sleep
📊 Scientific Evidence Available
#hypertension#stress-relief#relaxation#blood-pressure#nervous-system
Mountain Pose
Tadasana
beginner
asana⏱️ 1-5 minutes
StandingBalancingFoundational
Key Benefits:
- ✓Improves posture and body awareness
- ✓Strengthens thighs, knees, and ankles
- ✓Firms abdomen and buttocks
Therapeutic For:
Posture CorrectionBalance IssuesCirculation
🕐 Best Time:Morning, Anytime
#posture#balance#circulation#flexibility#grounding
Triangle Pose
Trikonasana
beginner
asana⏱️ 30 seconds - 1 minute each side
StandingLateral BendsTherapeutic
Key Benefits:
- ✓Stimulates abdominal organs
- ✓Aids digestion and elimination
- ✓Relieves stress and anxiety
Therapeutic For:
Digestive IssuesStress ManagementBack Pain
🕐 Best Time:Morning, Evening
#digestion#stress-relief#flexibility#circulation#balance
Legs Up the Wall
Viparita Karani
beginner
asana⏱️ 5-15 minutes
RestorativeInversionRelaxation
Key Benefits:
- ✓Reduces blood pressure naturally
- ✓Improves circulation and lymphatic drainage
- ✓Relieves tired legs and feet
Therapeutic For:
HypertensionInsomniaVaricose Veins
🕐 Best Time:Evening, Before Sleep, After Exercise
#hypertension#stress-relief#circulation#sleep#calming
Bridge Pose
Setu Bandhasana
beginner
asana⏱️ 30 seconds - 1 minute
BackbendsSupineTherapeutic
Key Benefits:
- ✓Stimulates thyroid and improves metabolism
- ✓Strengthens back, glutes, and hamstrings
- ✓Opens chest and improves lung capacity
Therapeutic For:
HypertensionThyroid IssuesBack Pain
🕐 Best Time:Morning, Evening
📊 Scientific Evidence Available
#hypertension#stress-relief#digestion#spine#energy
Child's Pose
Balasana
beginner
asana⏱️ 1-5 minutes or longer
RestorativeForward BendsRelaxation
Key Benefits:
- ✓Deeply relaxing and calming
- ✓Relieves stress and anxiety
- ✓Gently stretches hips, thighs, and ankles
Therapeutic For:
Stress ReliefBack PainAnxiety
🕐 Best Time:Anytime, Between Practices, When Tired
#stress-relief#calming#digestion#back-pain#recovery
3Pranayama (Breathing Techniques)
Skull Shining Breath
Kapalbhati Pranayama
intermediate
pranayama⏱️ 15-20 minutes daily for diabetes
BreathingEnergizingCleansing
Key Benefits:
- ✓Most powerful pranayama for diabetes
- ✓Stimulates pancreas and activates beta cells
- ✓Increases insulin production
Therapeutic For:
Type 2 DiabetesDigestive IssuesDetoxification
🕐 Best Time:Early Morning, Empty Stomach
📊 Scientific Evidence Available
#diabetes#pancreas#digestion#detox#energy
Alternate Nostril Breathing
Anulom Vilom Pranayama
beginner
pranayama⏱️ 10 minutes daily
BreathingCalmingBalancing
Key Benefits:
- ✓Immediate and sustained blood pressure reduction
- ✓Reduces systolic, diastolic BP and heart rate within 4 weeks
- ✓Balances left and right brain hemispheres
Therapeutic For:
High Blood PressureStress & AnxietyRespiratory Issues
🕐 Best Time:Morning, Evening, Before Sleep
📊 Scientific Evidence Available
#hypertension#stress-relief#blood-pressure#nervous-system#balance
Bee Breath
Bhramari Pranayama
beginner
pranayama⏱️ 5-10 minutes
BreathingCalmingMeditative
Key Benefits:
- ✓Instantly calms mind and reduces blood pressure
- ✓Relieves stress, anxiety, and tension
- ✓Improves sleep quality
Therapeutic For:
High Blood PressureStress & AnxietyInsomnia
🕐 Best Time:Evening, Before Sleep, When Stressed
#hypertension#stress-relief#anxiety#blood-pressure#calming
⚠️ Important Practice Guidelines
- •Always consult your healthcare provider before starting any new yoga practice, especially if you have existing health conditions
- •Practice asanas and pranayama on an empty stomach, preferably in the morning
- •Never force any pose - progress gradually and listen to your body
- •For diabetes management, Mandukasana and Kapalbhati are most effective when practiced together
- •For hypertension, always end with Shavasana for at least 10 minutes
- •Consistency is key - daily practice yields the best results