Phase 3 · The Version That Repeats

Part of the 12 Week Yoga Program for Type 2 Diabetes

25 Minute Yoga Sequence to Keep Your Blood Sugar Steady

The last three weeks and the one to keep. Everything the program built, in a version that survives a normal week.

The effect of exercise on how your body handles glucose does not bank. It fades within a day or two, which means the version of this you can repeat is worth more than the version you can just about manage. Twenty-five minutes, four times a week, with the standing work, the back bends and the twists all still in it. This is the session designed to still be happening next year.

25 min · Level 1

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When it helps

For weeks ten to twelve, and afterwards four times a week for as long as you like. Twenty-five minutes, a mat and a wall. This runs alongside your diabetes treatment, not instead of it. If you take insulin or a sulfonylurea, check your blood glucose before you practise and keep fast acting carbohydrate within reach.

Metabolic effect

The same standing work and back bends as the long session, in the shortest form that still does the job.

Physical effect

Legs, the front of the body and a twist through the middle.

Durability

Four short sessions a week beats two long ones, because the effect fades between them rather than accumulating.

Short and complete

One of everything the twelve weeks built.

Sukhasana

2 min

Easy Pose

Sitting up, ujjayi breathing.

Two minutes to set the pace.

Learn more about Sukhasana

Marjaryasana

1 min

Cat Pose

Hands and knees, rounding on the out breath.

The middle of the body wakes up.

Learn more about Marjaryasana

Bitilasana

1 min

Cow Pose

Chest forward on the in breath, eight rounds.

The gentlest movement in the session and the one that says how the back is today.

Learn more about Bitilasana

Utkatasana

45 sec, twice

Chair Pose

Chair Pose, two sets, thighs working.

If you only kept one pose out of this whole program, it would be this one.

Learn more about Utkatasana

Utthita Parsvakonasana

45 sec each side

Extended Side Angle Pose

Side Angle, forearm on the thigh.

A long loaded hold on both legs.

Learn more about Utthita Parsvakonasana

Bhujangasana

30 sec, twice

High Cobra Pose

Face down, chest lifting, breath moving.

The back bend that appears in nearly every protocol in this research.

Learn more about Bhujangasana

Setu Bandha Sarvangasana

45 sec, twice

Bridge Pose

Hips lifted, feet pressing.

The glutes and the backs of the legs, in two sets.

Learn more about Setu Bandha Sarvangasana

Jathara Parivartanasana

1 min each side

Reclining Belly Twist

Knees to one side, shoulders staying down.

The twist, in the version that costs nothing.

Learn more about Jathara Parivartanasana

Supta Kaptasana

45 sec each side

Reclining Pigeon Pose

Ankle across the opposite thigh.

The hips, briefly.

Learn more about Supta Kaptasana

Viparita Karani

2 min

Legs Up the Wall

Legs up the wall, or flat if that is the version for you.

Two minutes that make the whole thing feel finished.

Learn more about Viparita Karani

Savasana

3 min

Corpse Pose

Flat, quiet, then up slowly.

Three minutes, every time.

Learn more about Savasana

Phase 3 · Weeks 10 to 12

This practice is part of a program

It belongs to The Version That Repeats, the third phase of the 12 Week Yoga Program for Type 2 Diabetes. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

Four times a week indefinitely, with the ten minute after meal session on top whenever you like. If it slips, the ten minute one is the easier thing to come back to.

The teacher behind this sequence

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

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Go deeper into the poses

Every asana in this practice has a page of its own. You will find alignment cues, what the shape actually works on, and the energetics behind it.

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