Yogasana (therapeutic postures) and Pranayama (breathing techniques) are evidence-based interventions for metabolic health. At 24byMe, these practices are prescribed as medicine — integrated into your personalised program to reduce stress, improve insulin sensitivity, and support your body’s natural healing mechanisms.
Yogasana refers to therapeutic physical postures that improve strength, flexibility, and body awareness. Pranayama encompasses controlled breathing techniques — including Anulom Vilom (alternate nostril breathing), Kapalbhati (forceful exhalation), and Bhastrika (bellows breath) — that directly influence the autonomic nervous system, shifting the body from sympathetic (stress) to parasympathetic (rest and digest) dominance.
Research demonstrates that regular practice reduces cortisol, improves heart rate variability, lowers blood pressure, enhances glucose uptake, and reduces inflammatory markers. For metabolic health, these practices are not complementary — they are therapeutic.
Pranayama activates the parasympathetic system — directly opposing stress
Regular practice lowers HbA1c, cortisol, and inflammatory markers
Enhances glucose uptake via GLUT4 translocation — independent of exercise
Every practice is prescribed based on your biomarkers and integrated into your care plan.
| Component | How It’s Integrated | Program Connection |
|---|---|---|
| Pranayama Protocols | Specific breathing techniques prescribed based on stress profile (cortisol levels, HRV data) | Stress & Sleep Optimization in ALL programs |
| Therapeutic Asanas | Posture sequences designed for metabolic health — not general fitness | Sugar, Weight, Senior Lifer |
| Stress-Recovery Sessions | Guided practices integrated into coaching sessions | Lifestyle: Stack, Lifestyle: Identity, Pro Lifer |
| Group Practice | Optional group sessions available at Nests and online | Community component across programs |
| Condition | Relevance | Program Link |
|---|---|---|
| Type 2 Diabetes | Stress reduction lowers cortisol-driven glucose spikes | View program → |
| Hypertension | Pranayama improves HRV and lowers BP | View program → |
| Obesity | Stress management reduces cortisol-driven abdominal fat | View program → |
| PCOS / Hormonal | Stress reduction supports hormone regulation | View program → |
| Senior Wellness | Safe movement for strength, balance, and mobility | View program → |
Chair-based options, beginner sequences, and progressive difficulty. No flexibility required to start.
Effective protocols require 10–20 minutes daily. Designed to fit into even the busiest schedule.
Recorded sessions, live group practice, and 1:1 coaching options. You're never practising alone.
Your stress profile (cortisol, HRV) determines which breathing protocols and intensity are right for you.
Yoga and pranayama are prescribed as therapeutic interventions within your overall metabolic program — not standalone wellness.
Protocols evolve as your health improves. What starts as 5 minutes of breathwork becomes a complete practice.
Dr. Viral Bhatt, MD | Corporate HQ — Vile Parle, Mumbai · Sindhu Bhavan Road, Ahmedabad | Online across India