Yoga For Beginners -SUN SALUTATION ( सूर्य नमस्कार)  –  Module 2 

Hope you have enjoyed the warm up postures in Module 1 . Now time to move further and this time we are doing something which has an impact on your body from head to toe . 

Yes we are talking about SUN SALUTATION. Surya Namaskara means – bowing down in reverence to the Sun . Surya Namaskara is a series of 12 yogic asanas.It is a daily practice that helps to balance three bio energies in your body i.e, Vata (air) , Pitta ( Fire ) and Kapha ( water) . First let’s talk about the benefits you get from Sun Salutation  (Surya Namaskara)  : 

  • Improve metabolism 
  • Helps to maintain healthy digestion 
  • Helps to lose weight  and burn fat 
  • Improves concentration 
  • Make body more flexible 
  • Strengthen the spine 

How to perform Surya Namaskara 

  1. Pranamasana (Prayer pose)- Stand straight, bring your feet together and your palms together on your chest , breathe normally 
  2.  Hastauttanasana (Raised arms pose)-  Inhale and raise your both arms up above the head, bend the head, arms and upper trunk slightly backward, look up  
  3. Hastapadasana (Standing forward bend)-  Exhale and bend forward from the hips ,  touch the floor with your fingers or palms and   bring the forehead as close to the knees as is comfortable . Do not strain, keep the knees straight  
  4. Ashwa Sanchalanasana (Equestrian pose)-  Place your palms on the floor beside the feet, keep the arms straight,  inhale and bring your left leg back, drop your left knee on the floor and bend your right knee . In the final posture, the left foot, both hands, left knee and toes support the body and the back is slightly arched and the head faces forward, look upwards  
  5. Dandasana (Stick pose)-   Hold your  breath and bring your right leg back then  straighten your hands and knees . Align your body in such a way that it  forms a straight line from the top of your head to your heels. Look at a fixed point in front . 
  6. Ashtanga Namaskara (Salute with eight parts)- Exhale and from Plank Pose lower your knees, chest and chin on the floor; the feet will come up on to the toes. In the final position only the toes, knees, chest, hands and chin should touch the floor .The buttocks, chips and abdomen should be raised.
  7. Bhujangasana (Cobra pose) – Inhale, keep your hands beside your chest . Slide the chest forward and raise fthe head, the shoulders, then, straightening the elbows . Arch the back into the Cobra Pose and lower the hips and buttocks to the floor . Bend the head back and look upward .  
  8. Adho Mukha Svanasana (Downward facing dog pose)-   Hold the breath, raise your hips up and lower the head between the arms so that the back and legs form two sides of a triangle . Keep the knees and hands straight ,  push the heels and head towards the floor .
  9. Ashwa Sanchalanasana (Equestrian pose) – Hold the breath and  bring your left leg forward . Place your palms on the floor beside the left foot and  keep the arms straight . Drop your right knee on the floor and bend your left knee . The back is slightly arched and the head faces forward, look upwards .
  10. Hastapadasana (Standing forward bend)- Exhale and from Half Cobra Pose bring your right leg forward , bend forward from the hips . Touch the floor with your fingers or palms and bring the forehead as close to the knees as is comfortable .Do not strain, keep the knees straight .
  11. Hastauttanasana (Raised arms pose)-  Inhale and raise your both arms up above the head, bend the head, arms and upper trunk slightly backward, look up .
  12. Tadasana (Mountain Pose)- Exhale and return to Tadasana , remain in the same posture for a few seconds , feel the energy movement and start the next round .

Precautions – Do not perform yoga asanas under following conditions 

  • High fever
  • Cough and cold 
  • Coronary artery disease 
  • Hernia 
  • Slip disc 
  • Sciatica 
  • During Menstrual cycle

Start with 5  rounds of Surya Namaskara in the beginning and increase one round every week , this way you can go upto 50 rounds of surya namaskara over a period of time . People who are not able to perform difficult asanas can do Surya Namaskara everyday and get the benefit out of it . 

So what are you waiting for …Start Today ! 

Natural Ways To Manage Type 2 Diabetes

Quick Tips for you

25.2 million adults are estimated to have IGT (Impaired glucose tolerance) , which is estimated to increase to 35.7 million in the year 2045. India ranks second after China in the global diabetes epidemic with 77 million people with diabetes.Diabetes in Ayurveda is called “Madhumeha “. In Ayurveda, diabetes mellitus is described under the Prameha category. Prameha means “water that dilutes everything in the body.” It is a disease in which the Doshas are out of balance. Prameha is a collective term of 20 disorders in which the entire urinary system is involved, characterized by excessive urination with abnormal valuesDiabetes Mellitus is a metabolic disease in which the body’s ability to respond to the hormone Insulin is reduced, this causes elevation in blood glucose levels. The insulin resistance caused in the body impairs the metabolism of carbohydrates also.

Right nutrition and lifestyle helps to manage and control the blood sugar levels,

Diabetes – 2 types 

1. Type 1 DM (this type is insulin dependent diabetes mellitus)- body is deficient of insulin (Beta Cell Dysfunction)

2. Type 2 DM (this one is non insulin dependent diabetes mellitus) – the body does not use the insulin properly( Insulin resistance)

Diabetes mellitus is referred to as Vata Prameha. It occurs due to an imbalance in the Vata Dosha (one of the three bio-energies in the body). Diabetes insipidus is referred to as Kapha Prameha. This occurs because of Kapha Dosha imbalance.

According to Ayurveda overconsumption of following food items leads to aggravation of kapha dosha in the body and leads to Diabetes – Sugar , Sugarcane juice ,Jaggery, alcohol, curd, butter, roots and rhizome, bakery Products and freshly harvested grains.

Follow a diet which helps in balancing Kapha dosha :

  • Ear light , dry and warm food and avoid oily, cold and heavy food .
  • Avoid milk and milk products as it aggravates Kapha dosha , Organic Cow’s ghee can be used in moderation as it improves the digestive fire .
  • Include more of proteins like beans and legumes and light grains like millet ( Ragi)
  • Include more apples , papaya, berries, and pomegranates in your diet .
  • Use spices in cooking such as black pepper, cinnamon , Fenugreek seeds , Mustard seeds , garlic and ginger .
  • Avoid food causing inflammation such as red meat .
  • Consume warm water throughout the day .
  • Foods bitter in taste are good for diabetic patients such as bitter gourd(karela) , spinach and other leafy greens .
  • Avoid sweet fruits such as mango, dates and banana.

Lifestyle Modification Tips :

1. Do certain Asanas which are beneficial for diabetic patients . Try to hold the posture for 1-2 min. Do these Asanas 4-5 times in a week .

Here are few Asanas:

Paschimottanasana- Seated forward bend 

It controls diabetes, reduces blood pressure, and balances insulin levels in your blood. It also helps in weight loss. 


  1. Sit down and extend your legs straight. 
  2. While Inhaling pull your hands up. 
  3. Now slowly bring your hands down and try to touch your toes with your hands without bending your knees. 
  4. Remain in the pose for 60 seconds with normal breathing.    

Caution : People suffering from cervical or any other spince issue must avoid this posture .

Bhujangasana (Upward Facing Dog Pose)

This asana helps to lower blood pressure and blood sugar. It also helps to improve posture .


  1. Lie on your abdomen and keep your legs straight. 
  2. Place your arm on the floor beside your chest as shown in the picture .
  3. Now press your arms slowly  to lift your body. 
  4. Put pressure on your feet and hips 
  5. With normal breathing hold this position for 30-40 sec . You have to look straight while holding the posture .

Ardha Matsyendrasana

This asana helps to massage the kidneys, pancreas, small intestines, etc. It also stimulates digestion . 


Sit on the carpet and stretch your legs straight. 

Then, start folding the right leg and keep the right leg’s heel touching the knee of the left leg. 

Now, take your right hand to the back of the waist twisting your trunk and spread palms inside. 

Then, you may bring the left hand close to the right knee and hold the right leg’s ankle or big toe with the left hand.

 After doing so, twist the head and shoulder to the right side and look straight to the right shoulder’s side.

Kitchen herbs For Diabetes

PANEER DODA FLOWERS – Paneer doda flowers help to heal the beta cells of the pancreas for better utilisation of insulin. Soak 7-10 flowers overnight and in the morning drink this water on an empty stomach.


It is the best herb for Diabetes Mellitus as written in Ayurvedic texts. It is also anti viral ,antiseptic and anti inflammatory. It is one of the most powerful anti diabetic herb. It aids in insulin resistance and thus helps in metabolism of glucose and facilitates its entry into the cell . It is most effective when combined with black pepper and aloe vera.


These seeds are one of the medicinal plants which are important in Management of diabetes mellitus.They aids in lowering fasting blood glucose levels and improve glucose tolerance.These are rich source of soluble fibers that delays the carbohydrates digestion and absorption,thus enhancing insulin action.They decreases the absorption of glucose from small intestine and delays gastric emptying.Fenugreek seeds reverse the activities of gluconeogenic,glycolytic and lipogenic enzymes in the liver and kidney,which leads to a decrease in fasting blood glucose.


It has an antihyperglycemic effect. It lowers the blood glucose levels and improves the functioning of beta cells of pancreas. It also improves the glucose tolerance. It also supports gut health. Cinnamon also regulates metabolism of fats and sugars helping with type 2 diabetes and insulin resistance. It pacifies vata dosha and kapha dosha and aggravates pitta dosha.