FOR DIABETES

ARDHA

VAKRASANA PASCHIMOTTASANA

PAVANMUKTASANA

LYING AND SEATED POSTURES

NAVASANA

SHASANKASANA

LYING AND SEATED POSTURES UTTANPADASANA ARDHA

HALASANA SUPTA VAJRASANA

LYING-SUPINE POSTURES PADAHASTASANA

ARDHA KATI ARDHA CHAKRASANA

PARSVA VIRABHATRASANA STANDING POSTURES YOGA FOR LOW BACK PAIN

SETU BANDASANA MERU-

BHUJANGASANA ARDHA SALABHASANA

JANU SIRSASANA PAVANMUKTASANA YOGA DURING PREGNANCY

DURING FIRST TRIMESTER OF PREGNANCY ( 4—7 MONTHS)

UTKATASANA

MARJARYASANA

SHASANKASANA

STEPS:- 1. STAND STRAIGHT IN SAMASTHITHI 2. RAISE RIGHT HAND ABOVE HEAD ACROSS EAR 3. SLAIGHTLY BEND LEFT SIDE WITHOUT BENDING KNEES 4. STAY FOR “N” BREATHS AND REPEAT SAME ON OTHER SIDE STEPS:- 1. SIT STRAIGHT IN DANDASANA WITH ARM BY SIDES 2. FOLD LEFT LEG WITH RIGHT LEG CROSSED LEFT LEG PERPENDICULARLY 3. PLACE RIGHT PALMS ON BEHIND HIP, LEFT HAND SHOULD ON FLOOR BY CROSSING RIGHT LEG 4. TWIST BACK AND LOOK BACK WITH RIGHT PALM TOUCHES LEFT THIGH BY BACK 5. STAY FOR “N” BREATHS AND REPEAT SAME ON OTHER LEG STEPS:- 1. STAND IN SAMASTHITHI 2. SUPPORT HIP WITH BOTH PALMS 3. SLOWLY BEND BACKWARDS WHILE INHALING & STAY FOR “N” BREATH BENEFITS:- 1.RELIEVES LOW BACK PAIN 2.STRENGTHENS SPINE 3. STIMULATE ABDOMINAL ORGANS FUNCTIONS STEPS:- 1.LIE DOWN ON PRONE POSITION IN MAT 2.BEND BOTH LEGS TOWARDS BODY AND CATCH WITH BOTH HANDS 3.STRETCH WITH PULLING BOTH LEGS WITH HANDS MAKING BODY AS LIKE A “BOW” 4.STAY FOR “N” BREATHS

MUSCLES WORK ON PADA HASTASANA MUSCLES WORK ON GOMUKASANA

STEPS:- 1.STAND IN ERECT POSTURE (SAMASTHITHI) 2. SPREAD LEGS BY SIDE 3.BEND BY RIGHT SIDE BY RIGHT PALM TOUCHING FLOOR NEAR RIGHT LEG WITH KNEE BEND 4.STRAIGHTEN OTHER HAND UPSIDE WITH HEAD LOOKING TOWARDS STRECTHED HAND 5. STAY FOR “N” BREATH AND REPEAT ON OTHER SIDE MUSCLES WORK ON DHANURASANA MUSCLES WORK ON VIRABHATRASANA MUSCLES WORK ON BHUJANGASANA

STEPS:- 1.EXHALE WITH FORCE BY SUCKING IN THE ABDOMEN INSIDE 2.INHALE WITHOUT ANY EFFORT 3.AGAIN EXHALE WITH FORCE USING ABDOMINAL MUSCLES 4.CONTINUES FOR 40-60 STROKES /MINUTES