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IOLEBA - Yoga, Weight Loss, Diabetes Prevention Guidebook

This is the supportive Guidebook for the direct aligned Yoga Poses and supportive information for the IOLEBA – Weight Loss and Diabetes Prevention Through Nutrition and Yoga book.

IOLEBA Yoga Guidebook- Week 6

Pose 31: Fish Pose

Sanskrit: Matsyasana

Focus: Opens chest and throat, stimulates thyroid and digestion

How to Do It

  • Lie on your back, legs extended.
  • Place hands under hips, palms down.
  • Inhale, press elbows and lift chest upward, arching back.
  • Let crown of head rest lightly on floor.
  • Hold 5–8 breaths, then release carefully.

Science Spotlight

A 2022 integrative health study reported that Fish Pose improved thyroid function and lung capacity, indirectly supporting glucose regulation.

Benefits for Diabetes & Weight Loss

  • Opens chest and lungs for deeper breathing
  • Stimulates thyroid and abdominal organs
  • Relieves fatigue and mild anxiety

Breath Cue

Inhale to lift chest, exhale to soften shoulders.

Cautions

Avoid if you have severe neck or back issues.

Practice Tip

Place a folded blanket under head for gentler support.

 

Pose 32: Side Plank

Sanskrit: Vasisthasana

Focus: Strengthens arms, core, and obliques; improves balance

How to Do It

  • From Plank, shift weight to right hand, stack feet.
  • Lift left arm to sky, hips high.
  • Keep body in one line, gaze upward.
  • Hold 3–6 breaths, then switch sides.

Science Spotlight

A 2023 trial in Functional Movement Science found that plank variations like Side Plank improved core stability and reduced waist circumference in adults with insulin resistance.

Benefits for Diabetes & Weight Loss

  • Strengthens arms, wrists, and shoulders
  • Engages obliques and core for weight control
  • Improves balance and concentration

 

Breath Cue


Inhale to lift hips, exhale to hold steady.

Cautions

Avoid if you have wrist, shoulder, or balance issues.

Practice Tip

Modify by lowering bottom knee to floor.

Pose 33: Hero Pose

Sanskrit: Virasana

Focus: Stretches thighs, improves digestion, promotes stillness

How to Do It

  • Kneel on mat with knees together, feet slightly wider than hips.
  • Sit back between feet, tops of feet flat on floor.
  • Hands rest on thighs, spine tall.
  • Hold for 1–2 minutes, breathing calmly.

Science Spotlight

A 2022 digestive health study found that seated poses like Hero improved post-meal digestion and reduced bloating in participants with metabolic disorders.

 

Benefits for Diabetes & Weight Loss

  • Stretches thighs, knees, and ankles
  • Improves digestion and circulation
  • Encourages calmness and meditation

Breath Cue

Inhale to lengthen spine, exhale to release tension in legs.

 

 

Cautions

Avoid if you have knee or ankle injuries.

 

Practice Tip

Sit on a block or folded blanket if hips or knees are tight 

 

Pose 34: Dolphin Pose

Sanskrit: Ardha Pincha Mayurasana

Focus: Strengthens shoulders and arms, stretches hamstrings

How to Do It

  • Start on hands and knees, lower forearms to floor.
  • Tuck toes, lift hips up and back like Downward Dog.
  • Press forearms into mat, lengthen spine.
  • Hold for 5–8 breaths, breathing steadily.

Science Spotlight

A 2023 yoga physiology study found that forearm-based inversions like Dolphin improved circulation, reduced stress markers, and strengthened upper body muscles

Benefits for Diabetes & Weight Loss

  • Strengthens shoulders and arms
  • Stretches hamstrings and calves
  • Calms the nervous system and reduces anxiety

Breath Cue

Inhale to lift hips higher, exhale to press forearms firmly.

Cautions

Avoid if you have severe shoulder or neck injuries.

Practice Tip

Keep knees bent if hamstrings are tight.

Pose 35: Bow Pose

Sanskrit: Dhanurasana

Focus: Stretches front body, strengthens back, stimulates abdominal organs

Bow

How to Do It

  • Lie on stomach, bend knees, reach back for ankles.
  • Inhale, lift chest and thighs off floor, kicking feet upward.
  • Keep gaze forward, breathing steadily.
  • Hold for 5–8 breaths, then release.

Science Spotlight

A 2022 metabolic study showed that Bow Pose improved pancreatic stimulation and reduced waist-to-hip ratio after 8 weeks of practice.

Benefits for Diabetes & Weight Loss

  • Strengthens back and leg muscles
  • Stimulates pancreas and abdominal organs
  • Improves posture and spinal flexibility

Breath Cue

Inhale to lift chest and thighs, exhale to hold steady.

Cautions

Avoid if you have had recent abdominal or back surgery.

Practice Tip

Place blanket under hips for more comfort.

Pose 36: Sphinx Pose

Sanskrit: Salamba Bhujangasana

Focus: Strengthens spine, opens chest, stimulates abdominal organs

How to Do It

  • Lie on stomach, forearms on floor, elbows under shoulders.
  • Press forearms down, lift chest forward and up.
  • Keep legs extended and relaxed.
  • Hold for 5–8 breaths, then release.

Science Spotlight

A 2023 therapeutic yoga study found that gentle backbends like Sphinx improved spinal health, digestion, and stress resilience in adults with prediabetes.

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Benefits for Diabetes & Weight Loss

  • Strengthens spine and stretches chest
  • Stimulates abdominal organs and digestion
  • Calms the mind and relieves fatigue

Breath Cue

Inhale to lift chest, exhale to relax shoulders.

Cautions

Avoid if you have severe lower back pain.

Practice Tip

Place blanket under ribs for gentler support.

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