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A gentle yoga ebook for living well with diabetes

15 minutes a day. Start on a chair.

A simple daily routine that wakes up your muscles, uses the hour after meals and calms the stress of the day. Every practice is photographed, every one has an easy version, and safety comes first. Written to work beside your medical care, never instead of it.

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15 minutes a day 14 photographed practices 14 day plan and tracker No floor needed
Namatma · Yogacracy

Diabetes and Yoga

A simple 15 minute daily routine to wake up your muscles, calm your stress and live well with diabetes

Gurudath SadanandanEbook
15min a day
A woman sitting tall on a wooden chair, ready to begin
Why this book exists

“Do some exercise,” the doctor says. Nobody shows you how.

You nod. You mean it. But the day is busy, the knees are stiff, and the word exercise sounds like a gym you will never join.

Here is the good news: you do not need to become a fit person. Your muscles are the biggest users of sugar in your body, and they work best with small, gentle movement, done often, at the right times of day.

This book does not ask for hard. It asks for often. About 15 minutes, spread through your day, on a chair, beside a kitchen counter or on a mat.

The idea in one minute

Three simple levers, used every day

Food and medicines matter, so keep every one of them. This book adds the part that is easy to forget: what your body does around them.

Move

Wake up the “sugar sponge” in your muscles with five chair moves in the morning and three gentle strength builders a few times a week.

Timing

Use the hour after your biggest meal: a few quiet minutes sitting upright in Vajrasana or on a chair, then an easy ten minute walk.

Calm

Turn down the stress alarm with slow breathing and gentle evening movements that help you wind down for sleep.

Your day with the book

Your 15 minutes, at a glance

Three short windows, plus strength on two or three days a week. Every line has a version that needs no floor and no kneeling.

Seated arm raise on a chair
Morning5 minutes

The Morning Wake Up

Five moves on a chair to switch the body on after the stillness of the night.

  • Belly breathing
  • Seated arm raise
  • Seated side bend and gentle twist
  • Seated cat and cow

All on a chair. No mat, no getting down, no special clothes.

Vajrasana, the kneeling thunderbolt pose
After your main meal10 minutes

The After Meal Window

Sit well, then walk. The simplest habit in the book, and the one many readers keep.

  • Vajrasana (thunderbolt pose) for two to five minutes
  • An easy walk of five to ten minutes

Kneeling not right for you? The chair version works just as well.

A gentle lying twist on a mat
Evening5 minutes

The Evening Calm

Tell your body the day is over, so sleep comes more easily.

  • One knee to the chest
  • Lying twist
  • Alternate nostril breathing, with no breath holding
  • Two minutes of rest in Shavasana

Floor not safe for you? Do the breathing on the edge of your bed.

Utkatasana, the chair pose
2 or 3 days a week5 minutes

The Sugar Sponge Builders

Your thighs, hips and back hold most of your muscle. Three gentle moves help them grow a little stronger.

  • Mandukasana (frog pose), taught safely on a chair
  • Chair pose, starting at the kitchen counter
  • A small bridge

Easier version: stand up from a chair slowly, five times.

See before you buy

Every practice is photographed

Clear pictures and short, numbered steps, so you can follow along on your phone without guessing.

Alternate nostril breathing on a chair
Calm breathingEvening
Seated side bend
Seated side bendMorning
Seated twist
Seated twistMorning
Seated cat and cow
Seated cat and cowMorning
Mandukasana on a chair
Mandukasana on a chairStrength
Small bridge
Small bridgeStrength
One knee to the chest
One knee to the chestEvening
Shavasana, resting on the back
ShavasanaEvening
What is inside

Short enough to finish. Clear enough to use.

Eight short chapters you can read in an evening, and use every day after.

  1. 1
    The three levers your blood sugar responds toMove, timing and calm, in plain words
  2. 2
    Before you start: five minutes of safetyMedicines, lows, feet, eyes and heart, and when to skip a day
  3. 3
    The Morning Wake UpFive moves on a chair
  4. 4
    The After Meal WindowSit well, then walk
  5. 5
    The Sugar Sponge BuildersThree moves for stronger muscles
  6. 6
    The Evening CalmWind down before sleep
  7. 7
    A 14 day steady plan you can actually doWith your 15 minutes at a glance and a tracker
  8. 8
    Your questions answeredFood, timing, age, knees, blood pressure and more

A 14 day tracker

Tick each window as you go. Look for trends, not single numbers, and take your notes to your next appointment.

A one page daily plan

Your whole 15 minutes on a single page to keep where you practise.

“As needed” plans

What to do on a long sitting day, a stressful day, or if you feel shaky during practice.

Real sources

The general advice follows the American Diabetes Association and ICMR guidance, listed at the back.

Safety comes first

Read five minutes of safety before a single pose

Yoga is gentle, but diabetes asks you to be prepared. That is why the safety chapter comes before the practice.

Spot a low and treat it

The signs to watch for and the simple “15 rule”, with Indian emergency numbers 112 and 108.

Protect your feet

Daily checks, what to practise on, and when not to stand or kneel at all.

Head stays up

No breath holding and no head below the heart anywhere in the book, which suits eye and blood pressure concerns.

What this book will never tell you

Yoga works beside your treatment, not instead of it.

  • Stop your medicines
  • Reverse diabetes
  • Miracle pose
  • Push through pain
  • Hold your breath
Is it right for you?

Who this book is for

A good fit if you are

  • An adult living with type 2 diabetes or prediabetes
  • Told to “move more”, but not sure where to start
  • A beginner, older, out of practice, or have stiff knees
  • Busy, and need something that fits into 15 minutes
  • Living with type 1 diabetes and ready to agree a plan with your diabetes team

Not the right book if you want

  • A cure, or a way to stop or cut your medicines
  • A hard workout or a weight loss programme
  • A pregnancy programme (please ask your obstetrician)
  • Something for children (this book is for adults)
Buying it for Amma, Appa or someone you love?
It is a PDF, so you can send it straight to them on WhatsApp. Many readers start with just the chair routine on day one.
About the author

Gurudath Sadanandan

Gurudath Sadanandan is the founder of Yogacracy and an educator dedicated to bridging the gap between ancient wisdom and modern understanding. He specializes in simplifying the concepts of yoga into accessible frameworks for students worldwide, and brings a background in educational technology and creative media to yoga education. Published by Namatma, Kerala, India.

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Get Diabetes and Yoga

One small price. A routine you can start in the next five minutes.

The complete ebook

  • Diabetes and Yoga ebook (PDF), 8 chapters
  • 14 practices, each photographed with simple steps
  • Your 15 minutes at a glance, on one page
  • 14 day steady plan and printable tracker
  • Easy versions with no floor and no kneeling
  • Read on any phone, tablet or computer, or print it
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Questions

Before you buy

Is this a video course or a book?

It is an illustrated ebook in PDF format, with a photograph for every practice. You can read it on your phone, tablet or computer, or print it.

Will this lower my sugar or let me stop my medicines?

No honest yoga book can promise that, and this one does not. It teaches a gentle, regular practice that sits beside your treatment. Never change your medicines on your own; your doctor will guide your readings and treatment.

I am over 70, or my knees are stiff. Can I still do this?

Yes. Every practice has a chair version. You move slowly, do fewer repetitions and stop well before any pain. The chair routine and the after meal walk alone make a complete daily practice. Please check with your doctor before starting.

I have high blood pressure, or eye or heart concerns.

The book never asks you to hold your breath or put your head below your heart, and it tells you which moves to adapt. Please speak to your doctor first, especially if your blood pressure is not under control or you have heart, eye or kidney disease.

I take insulin or tablets that can cause lows.

The safety chapter explains how to prepare: practise at a similar time each day, keep a fast sugar within reach, check your sugar when you start, and tell your doctor about any lows.

How do I get the book after paying?

Your download link appears right after payment and is also sent to your email. If anything goes wrong, write to us and we will send it again.

Can I buy it as a gift?

Yes. Buy it, then forward the PDF to your parent or loved one on WhatsApp or email.

Is it available in Malayalam or Hindi?

English for now.

Your body does not need hard. It needs often.

Fifteen gentle minutes a day, alongside the care your doctor provides. Start with the chair routine tonight.

Get the ebook ₹199
Diabetes and Yoga15 minutes a day · Instant PDF
₹199 Buy now