36 pation, arthri + Cold, cough, insomnia, asthma, const ia ‘vith the acidity, diarrhoea etc. can be prevente regular practice of yogic asanas/exerc + Yoga helps in boosting concentrative pows! redces mental stress, «+ Postural deformities can be prevented by the regular practice of yoga. Obesity Obesity is referred to a m excess body fat is accumul a negative effect on health. Generally, people are considered obese when their Body ‘Mass Index (BMI) is more than 30. Body Mass Index is “obtained by dividing a person's weight by the square of the person's height. Obesity is not a disease in itself but the condition of obesity leads to various diseases like diabetes, hypextension, cardi i teo-arthritis and depression. This is because due to the excess body fat, the organs inside the body are not able to function properly. cand. .edical condition in which ated to the extent that it has Causes + Excess consumption of fats, sugar and calorie-rich foods. + Improper functioning of certain glands such as endocrine gland system. « Lack of exercise, less physical activities and sedentry lifestyle. Symptoms + Increase in weight constantly. —~ ‘+ Increase in laziness and rise in intake of food. ——~ + Retardness in mental and emotional activities. | 7 «+ Frustration and depression. Preventions Tae food which contain less fat, fibre-rich vegetables and frui _ Reduce the consumption of fas, sweets and junk foods addictions of smoking, drinking and other di onan physical activities, doing ian oe pe Asanas for Obesity Obesity can be prevented i various disanas tke "Tadasa, Ped eve PavanamuktasanaMatsyasana, Halasanays PaschimouinasapsArdhs Majed, Dhanurasana-Ushtrasana and Surya Bhedana Pranayama ‘These asanas are discussed in detail below “ ™ Allgnone PHYSICAL EDUCATION Chass ‘adasana (Mountain Pose) Procedure | 7 «This is done in standing position. 5 Scand straight and join ee fect together. 1 Toes must rouch each other and heels may be gy apart. is ‘+ With deep inhalation, then interlock the fingers. Suretch your shoulders and chest upward, « Hold for 4 t0 8 breaths. «Exhale and drop the shoulders down. raise up both the arms ang Benefits + Itimproves body posture and reduces flat feet proble. + Knees, thighs and ankles become stronger. + Buttocks and abdomen get toned. + Ichelps to alleviate sciatica. . : ae makes spine more agile, + Ichelps in increasing height and i J Its dis nid pay oe Contraindications + Avoid during headaches or insomnia. + Avoid during low blood pressure. Katichakrasana Procedure 1 Rind up straight with your fer cogether. “P your spine erect keep the shoulders straight + Kee treet les spare fom each other equiva" ® © scanned with OKEN Scannerog a Preventive Measures for Lifestyle Disease sretch your hands tothe Front, palms faci : Mar hands should be in line with the should a Fast nbale and then while exhaling eis from th * ist co the right and look back over the right. " | eep your breath out and stay in cis position as lon as possible. e | hale and slowly come back to the center. * gyhale and ewist from the waist to the lee and look fad over the lef, «Keep your breath out. * say in this final posture as long as possible. * Come back to the center and relax. * jp cwisted position if you wane to stay for longer seen you need slowly keep on breathing.” oe «Thisis the complete cycle of this posture. + practice can be repeated 10 to 20 times or even'more than that as per the convenience, Benefits « Tehelps to remove lethargy. « Teimproves the flexibility of the spine and waist. « Iestrengthens the spine and waist. « is good for relieving constipation. « Iropens up the neck and shoulders. « Teprovides a stretch in different muscles of arm, ahdomen and legs. « Tthelps to relieve back pain. Contraindications « Katichakrasana should not be practised by those who” have recently undergone any abdomen or spinal surgery. + Itshould be avoided by persons suffering from hernia, slip disc or any abdominal inflammation. + Itshould be avoided during pregnancy. Katichakrasana 37 Pavanamuktasana Procedure + This is done in lying position. + Lie flgc on the back, keep the legs straight and relax your body. + Inhale slowly and life che legs and bend on the knees. Bring upwards to the chest till che thigh touches the stomach, ‘+ Hug the knees and lock the fingers. + Place the nose tip beeween the knees + Exhale slowly and come back to the original position. Ay a Pavanamuktasana Benefits + Ie cures acidity, indigestion and constipation. « Icis helpful for those suffering from gastrointestinal problems, arthritis, heart problems and waist and back pain. + This is very bene! are very impressive. «+ Testrengthens back muscle and cures back pain. «+ Ieis very beneficial for reproductive organs and for menstruation disorder. ial for stomach abs. The results Contraindications «+ Those who are suffering from high blood pressure, hernia, heart problems and ulcer should avoid. « During pregnancy and menstruation, women should avoid it. Matsyasana (Fish Pose) Procedure + This asana is done in lying pose. ife your hips and tuck your hands slightly beneath your buttocks, palms facing down, Draw yout -y.:i9 forearms and elbows in towards your body. + With inhale, bend your.elbows and press firmly.on. your forearms and elbows to lift your head and upper body away from the floor. © scanned with OKEN Scanner38 Firm your shoulder blades into your back and lift your chest higher towards the ceiling, elongate your spine. Bring the crown of your head down on the floor, placing a minimal amount of weight on yout head. + Remain here with your knees bent, or, ifit feels uncomfortable, extend both legs straight down on the mat in front of you with your muscles strongly engaged. Stay in the pose anywhere from 5 to 10 deep breaths. a See eee ‘Matsyasana Benefits + Testretches the neck muscles and shoulders. «+ This pose provides relief from respiratory disorders by encouraging deep breathing, as this pose increases lung capacity to a great extent. + There is an increased supply of blood to the cervical and thoracic regions of the back that helps tone the parathyroid, pituitary and pineal glands. + This pose helps to regulate emotions and stress. + The practice of Matsyasana brings down the tension and the stiffness at the neck and the shoulders. Contraindications « Individuals suffering from high or low blood pressure should avoid this posture. « Women who are pregnant should not attempt this yoga pose. «+ Injury in neck or any part of the lower back or middle back can make it difficult to practice this ish’pose and hence should be avoided. Halasana (Plow Pose) Procedure + Lie on the yoga mat or carpet and join the legs together. + Raise your legs to make an angle of 90 degrees. + Thrust the palms, raise the waist and legs, bending forwards curving the back and resting the legs on the floor above head. a Allione PHYSICAL EDUCATION Class 121} Try to place che big toe on the floor and keep the lps straight. " +s Balance the whole weight on the shoulder blade, shif both the hands over the head, join the fingers and hold the head with it and relax the elbows on the floor. Try to remain in the position tll he count of 109, Then release the fingers above the head, pressing the palms on the floor taking back thumb toe gently bring the body and legs o the floor «Relax in corpse pose and practice for 2 more rounds, Benefits «Practicing this asana regularly can avoid disease like diabetes, obesity, constipation, stomach disorder, blood pressure and menstrual disorders. «+ Iemakes your backbone elastic and flexible. « Iehelps to reduce both belly and body fat. + Itimproves memory power Contraindications « itshould be avoided by those having neck pain, spondylosis, and high blood pressure should not practice this yoga pose. «+ Itshould be avoided by pregnant women. Paschimottanasana Procedure + This is done in sitting posture. + Sit on the floor with the legs stretched out. + Sit straight, raise both arms above your head and stretch up, + Bend forwards and hold the big toes with the middle and index fingers. + Then, exhale out slowly and try to touch the knees with your forehead. * Stay in this position for five deep breaths and relax the muscles while exhale, © scanned with OKEN Scanner¢ Measures for Lifestyle Disease Paschimottanssnne fits ee caches hamstrings, spine, shoulders and hip joints. + Fhenhances secretion of inslin from pancreas and Feprowes digestion. [oes menstrial discomfort and enhances fer "I fedaces headache, anxiety, insomnia and sinusitis "Me pjuces abdominal fats and increases metabolism. * Feels in conerolling constipation, Contraindications w peagranc women should avoid this asana. * igdhold be avoided by person suffering from repiatory and spinal problem, « Uler patient should also avoid this asana. Ardha Matsyendrasana (Half Spinal Twist Pose) Procedure « Thisis done in sitting posture. «Sit with legs straight and stretched in front of you, «Bend the left leg and bring it close to the body. Place it under the right buttocks, « Thea, place the right leg next to the left knee by taking itover the knee. + Twist your waist, neck and shoulders over your right shoulder. While doing it, keep your spine straight. + Place the right hand behind and the left hand on the right knee, + Breathe normally and slowly in this position. * Repeat with the other leg. - 39 Benefits «+ Icis one of the best poses to improve the flexibility of the spine, It energises the spine. It improves functioning, of liver and kidneys. It stretches the shoulders, hips and neck. It stimulates the digestive enzymes in the belly. It relieves menstrual discomfort, fatigue, sciatica and backache, It is therapeutic for asthma and infertiliry. Contraindications + Avoid during pregnancy and menstruation due to the strong twist jn the abdomen. + People with heart, abdominal or brain surgeries should avoid this asana. + Those who arc having peptic ulcer or hernia should avoid it. «+ Those with severe spinal problems should avoid it. + People with severe slip disc problem should avoid ic. Dhanurasana (Bow Pose) Procedure «Lie on your stomach. « Hold your both feet with your hands making a back bend and positioning like a bow. «+ Pull your both feet slowly ~ slowly, as much as you can. «+ Look straight ahead with a smile in your face . « Keep the pose stable while paying attention to your breath. «After 1-20 seconds as you exhale,gently bring your Jegs and chest to the ground and relax. Benefits + Dhanurasana strengthens the back and the abdomen at the same time. + Ithelps improve upon stomach disorders. « Iealso helps in reducing fat around belly area. « Icis beneficial specifically to women as it improves reproductive system and helps improve menstrual disorders. «Tehelps to regulate the pancreas and is recommended for people with diaberes. + Irexpands the thoracic region of the chest. «+ Ichelps to alleviate hunchback. «+ Ie increases the appetite. © scanned with OKEN Scanner40 Contraindications + Irshould not be practiced by those suffering from high blood pressure, backpain, headache, migraine or abdomen surgery. * + Itshould not be practiced y women during pregnancy. Ushtrasana (Camel Pose) «Sit on the floor stretching your leg and keeping your spine erect keeping palms on the ground side by the buttocks. + Bend your leg by the keens and sit on your heel placing the buttocks between the heels, the right big toe overlapping the left. + Kneel on floor keeping your knees in line with the shoulders and sole of the feet facing the ceiling. + Keep your hand on thighs. «+ Inhale and arch your back and place your palms on the heels of the feet. + Keep your arms straight. + Do not strain your neck keep it neutral. Let your. neck be free. + Stay in this final position for couple of breaths or as: much longer as you can. + Breathe out and slowly come to the normal position withdrawing your hands from the feet. ind « Ushtrosana (Camel Pose) ll. Allnone PHYSICAL EDUCATION Class 1, Benefits « Ushtrasana stretct body. ; «Teimproves flexibility of spine and strengthens i, «+ Icimproves digesti «Te gives relaxation to the lower back. «© Ieis useful as an initial practice for back bending, «Ie reduces abdomen fat. thes the anterior muscles of the Contraindications It should nor be practiced by people suffering from severe back and neck injury, high or low blood pressure, migraine or other severe headache. Surya Bhedana Pranayama «+ Sit comfortably in Padmasana or Siddhasana. + Keep your head and spine erect with eye closed. «Shut your left nostril with your ring finger and lite finger. + Now breathe in (inhale) slowly and deeply through your right nadi. + After that, shut your right nadi with the thumb of your right hand + Then exhale through your left nostril, along with keeping your right nostril closed. + This is one cycle is completed. + Repeat this process around 5 — 10 times. Benefits + Itactivates the body functions. + Itis very helpful for increasing the digestive fire. + Te cures all diseases that are caused by the insufficiency of oxygen in the blood. + Ie destroys intestinal worms. + Ieis the best breathing exercise for cold and cough or other respiratory problems " + Teisabest and simple method in low blood pressure Contraindications Sua Bedana Pranayama should not to be practiced hypenigesgcked nostril, hypertension, heart problen vee sth ances anges, epilepsy, pepic ulcer o cones from external heat boil, fever or © scanned with OKEN Scanneryoga as Preventive Measures for Lifestyle Disease A Diabetes aye? erica dl avhich the pancreas fail n Dish ce insulin ors unable rouse the ins produced pr fecive manne. Inara harmone produced by the pancreas that Ing locose, present inthe Blood, to enter the callin red and provide energy. pu en secretion of insulin by pareress results in eaicone (sug level in the blood stream. re es diabetes and damages the organs. sof wo types v=. Type I and Type Il. In Type 1 Hi the body is unable to produce insulin and in Tidiaberes, body produces insulin, but unable to Li efectvely. tery ead to renal fulure, loss of vision, amputation of Iie and cardiovascular diseases. Causes «Overweight, obesity and lack of physical activities. * Genes and family history or hereditary factors. "Gestational diabetes occur when the pancreas can’t make enough insulin. . Type diabetes occurs when your immune system arudks and destroys the insulin. . Type Il diabetes is caused by several factors, induding lifestyle factors and genes. Symptoms + Increase in thirst and hunger-— + Frequent urination./ » Fatigue, / + Blurred vision. ~ + Numbness or tingling in feet and hands. Preventions + Ext whole grains like brown rice, oatmeal, millets, lightly cooked fresh vegetables, and fresh fruits. + Avoid white bread, white rice, processed food, Sugary drinks, jam, jelly, canned vegetables fruits. * Do regular exercises and other physical activities. aby ioral - Asanas for Diabetes Asanas like Katichakrasana, Pavanamuktasandy BhujangasanaShalabhasana, Dhanurasana, Supta Vajrasana, Paschimoteasana, Ardha Matsyendrasana, Mandukasana, Gomukhasanar Yoga Mudrasana, Ushtrasana and Kapalabhati can help in preventing and curing diabetes. These are follows Note Katichakrasana, Pavanamuktasana, Dhanurasana, Paschimottasana, Ardha Matsyendrasana and Ushirasane i ah already described previously n the chapter. shujangasana (The Cobra Pose) Procedure + This is done in lying posture. + Lie on the stomach and rest forehead on the floor. + Keep the feet and toes together and touch the ground. + Place the hands at shoulder level and palms on floor. + Inhale and life the head, chest, abdomen up towards roof and keep the navel on the floor. + Pull-your torso back and off the floor with support of your hands. Benefits + Ieimproves the blood circulation in body. + It decreases menstrual irregularities in females. « Iestrengthens muscles of chest, shoulders, arms and abdomen. « Iris effective in urine disorder“ «+ Irimproves the functioning of reproductive organ. Ieimproves the function of liver, kidney, pancreas and gall bladder. « Ichelps to lose wei f Bhujangasana © scanned with OKEN Scanner42 Contraindications + Avoid during pregnancy. + People having a hernia problem and backache should not do this asana, + Ie should be avoided by persons who are suffering from ulcer, heart problem or any surgeries of spine. Shalabhasana Procedure + This is done in lying position. Lie down on the stomach; place both hands underneath the thighs. + Breathe in (inhale) and lift both the legs upward without bending the knees. + The chin should rest on the ground. + Maintain this position for 2-3 minutes for better results. + Do not put much strain in leg - + Bring down both legs back to starting position. Benefits + Icis beneficial for spinal problems. Itis helpful for backache and sciatica pain. «+ Ieremoves unwanted fats around abdomen, waist, hips and thighs. + Itcures cervical spondylitis and spinal cord ailments. ++ Ichelps in strengthening the wrists, hips, thighs, legs, buttocks, lower abdomen and diaphragm. + It gives flexibility co the back muscles and spine. + Ir strengthens the shoulders and neck muscles. Contraindications sye78t0D + Ie should be avoided during headache and serious back injury. + Person suffering from hernia should avoid it. Shalabhesane Comal ans (Cow Face Pose) Procedure * This is done in sitting position, * Sitstsighe and stretch both legs together in front. Allnone PHYSICAL EDUCATION Class 124, yoga a Fold right leg at the knee and place ic on the * Ground by ite a « Bringing the left leg from above the right leg, pla ene ground by the side ofthe righ buttock. Fold your lefe acm and place it behind your back, “Then, take your right hand over your right shoulde, and stretch it as much as you can until it reaches your left hand. «After sometime, + Change the p right knee above and the left knee down and repex this as much as you can. ‘Gomukhasana Benefits ott + Ichelps in stretching and strengthen the muscles of» I the ankles, hips and thighs, shoulders, triceps, inner armpits and chest. a + Itis helpful in curing of sciatica. n + Itimproves the functioning of lungs Co + Regular practice can reduce stress and anxiety. py Contraindications any ave + Those who are suffering from shoulder, knee or back pain should avoid i + Pregnant women should avoid it. Supta Vajrasana (Reclined Thunderbolt Pose) + Sit comfortably in Vajrasana. + Keeping your palms on the floor beside the buttocks, your fingers pointing to the front. Slowly bend back, putting the proper forearm and N also the elbow on the bottom so the lef. . Slowly bring down your head to the ground while « arching the back. Place your hands on the thighs. ‘Try to stay the lower legs connected with the ground. If necessary, separate the knees, © scanned with OKEN Scanneross *® Preventive Measures for Lifestyle Disease spake cerin tat you simply don't seem to be + ie ng the sles a Tigamen of he lg ertige eyes and relax the bod. . * the deeply and slowly within the final postion, are within the reverse order, inhaling and ak + Ra ota he elbows and also the arn ase Re te Fger than the bottom, n sift the weight on the left arm and elbow by . ie «the body, then slowly returning to the peering postion, | Never leave the ultimate position by straightening the fap fit it’s going to dislocate the knee joins. «Repeat this process for 3r0 5 times and once you Perit increase the time for 8 to 10 times, Benefits ‘ Tetones the spinal nerves, makes the rear versatile and redigns rounded shoulders. 1 « renhances courageousness and confidence level within the temperament. « Iris useful for those stricken by respiratory disorder and different respiratory organ ailments. « Teregulates the functioning of the adrenal glands. « Teheps to alleviate disorders of male and feminine procreative organs. « Ithelps to eliminate anger, aggression and relax the mind. Contraindications People having heart issues, such as blocked arteries, angina or recovering from the bypass surgery should Supea Val (Reclined Thun Pose) Mandukasana (Frog Pose) ; Comfortably sit in Vajrasana (thunderbolt pose). Clse the fists of both hands. * Mile clenching the fists press your thumb inside With the fingers, — 43 + While pressing the navel with your both fists exhale and bend forward. + Hold the breath when you are in the position of bend forward and keep looking straight. + Stay in this position for some time (hold the position as much as you can), inhale, and come back to the starting position (Vajrasana). + Repeat this three times. ‘Mandukasana (Frog Pose) Benefits + Mandukasana increases the quantity of insulin so itis beneficial for curing diabetes. + Iccures the problems related to stomach. + Itis beneficial in cardiovascular diseases. + Ieis useful for flexibility of thighs and legs «Te reduces extra fat from thighs and hips. + Itimproves the functioning of the digestive system and excretory system. «+ Iecures the pain of ankles, knees and back. Contraindications « Te should be avoided by pregnant women due to pressure at the lower abdomen. « Teshould be avoided by those having any kind of ulcer in the body. Yoga Mudrasana Procedure «Sit in Padmasana that is, with your legs crossed and. soles facing upward close to the navel, inhale deeply. + Asyou exhale, stretch your left arm backward and around your right hip. Grasp the big toe of your left foot with this hand, «+ Now, repeat by swinging your right arm backward and stretching to grasp the big toe of your right foot with it, © scanned with OKEN Scanner44 + Tohale deeply and exhale, + Bend your trunk forward till your forehead rests against the floor. Benefits + Iestretches the posterior muscles of the trunk and the neck, + Trimproves muscle rone and venous circulation of the spinal column. + Ithas favourable effects on the viscera due to deep intra-abdominal compression. + Its lateral stretch stimulates vital areas of the colon. Contraindications 1g2 Mudrasana should be avoided by persons with jury of the neck, shoulders, hips, knee; pelvic girdle and ankles. + Icshould be avoided by the persons with back issues related to injury, surgery or pain Kapalabhati Kapala means skull (head) and Bhati means to shine, Because this practice makes the skull (head) shine, therefore itis called Kapalabhati. In other words, it rejuvenates the skull (head) and the mental functions. Procedure + Sicin a meditative posture, eyes closed and the whole body relaxed. + Inhale deeply through both nostrils expanding the abdomen and exhale with a forceful contraction of the abdominal muscles. + The breathing must be of the ‘bellows’ type and perform 30-40 strokes in one round. Stare from 10 strokes. + Atthe end of practice, deep exhale and relax. Be isms © All'none PHYSICAL EDUCATION Class 12, Benefits . «Te purities the froneal ar sinuses and stimulates the br : ; clominal organs and improves digestig ty of lungs. + Teis useful inflam the mucus membrane of the nose), sinusitis and bronchial infections. Contraindications ; stroke should be in rhythmic manner. «+ Active exhalation and passive inhalation. + Don’t strain the facial muscles during the practice, «+ Avoid performing the practice in the case of high blood pressure, heart diseases and gastric ulcers. Asthma ‘Asthma is a condition in which a person's airways in the lungs become narrow. Due to narrowness, air flov is obstructed. It creates breathing problem in a person Ie is a long-term inflammatory disease. In this disease, the airways also swell up and produce extra mucus, which enhances breathing problem. The'coughing usually occurs at night or early in the morning, It is more complex from other diseases, asit cannot be cured or treated but its symptons can be controlled. Causes * Allergy from airborne substances like pollen grains, dust mites, molds, spores etc. + Air pollutants and irritants like smoke suspendedia the air. «+ Respiratory infections like common cold. + Tecan also occur due to genetic factors, Symptoms + Shortness of breath + Coughing/sneezing too much + Frequent respiratory infections + Chest tightness + Wheezing © scanned with OKEN Scannerer ae preventive Measures for Lifestyle Disease yentions he room, bed, pillows dust fre. shma-triggers like pollens, i doch eee mole, cold ait to Pw prescribed medication. asanas for Asthma \ghich can cure or help in managing asth ss ‘Tadasana, Urdhva, Hastasana, Uae idettsina Brigangesta, Dhanurasana, psa, Varese, Kapalabhati, Gormukbasana, dana and Anuloma Vlora ‘ edasana, Shujangasane, Dhanurasane, Ushiasana, we ti Gomuxnasana and Matsyendrasana are repasracussed ithe chacter previous. Urdhva Hastasana procedure pend ina Tadasana (Mountain pose). Then, gently mie yur hand upward. « Bring the arms lel to one another and then Bing nding the shoulder, bring your arms Seer over your head. | Boand the ebows completely and reach upwards. ‘Hovlighdlyslane your head backwards and look at ‘the thumbs. « Shoulder blades must be pressed firmly on your back. + Bring your buttock inward by compressing them. + Keep your feet together and press your heel firmly aginst the ground. Benefits + Itszetches the complete body and provides a goed massage to the arms, spine, upper and lower eee, hands, shoulders, calf muscles and + Itethances the functioning of digestive system and inceases the capacity of the lungs. ] facie in improving the blood circulation : ae in enhancing the body postures. ibs alviating nervousness and sadness along ay hing a sense of achievement, cages ihtening the abdomen and helps in + Avoid in case of shoulder oF neck injuries + Avoid if experiencing dizziness while staring upwards and in case of any other medical concerns. Urdhva Has Uttana Mandukasana Procedure + Sitin Vajrasana. «Spread both the knees wide apart while toes remaining, together. «Raise your right arm, fold ic and take it backward from above the right shoulder and place the palm below the lefe shoulder. «Now fold the left arm similarly and place the palm. from above below the right shoulder. + Maintain the position. While coming back, slowly remove the left arm and then right arm; bring the knees together as in the initial position. Benefits + Tegves stretch to the throat muscles and nerves and relieves throat pain. « Tegives good stretch to the upper and lower back muscles, makes back muscles flexible and relieves back pain and strain. « Testretches the elbow joints and hence good for elbow health. «Ie steengthens the spine, strengthens all cervical, thoracic and lumbar regions. « Italso stretches the diaphragm effectively and also the chest region. This facilitates easy breathing. « Icimproves functional efficiency of pancreas. © scanned with OKEN Scanner46 Contraindications + Ir should be avoided by persons suffering from arthritis, hernia, chronic and severe back problems, knee problems, elbow pain and severe shoulder pain, spinal cord deformities and disabilities of hip joints. + Women should not practice this asana during pregnancy or during menstruation, Vakrasana (Half Spinal Twist Pose) Procedure ‘+ This is done in sitting position. It is simplified form of Ardha Matsyendrasana. + Sic and stretch the legs straight. + Fold the right leg. Heel of right leg should touch the left leg's knee. + Take the right hand to back of the waist by twisting the trunk. + Bring the left hand close to right knee and place it near the right feet. + Twist the head and shoulder to right side and look straight to the right shoulder’s side. + Turn the head ro the front and return to original position, P Allinone PHYSICAL EDUCATION Class 134 yos Benefits ' +8 + Tr reduces belly fat. * ieimproves the function ofboth spinal cordand + B vous system. ; « Tecamtrols diabetes and strengthens kidneys s + Ithelps adrenal gland to function properly. «+ Irhelps to control waist, back pain and chronic back pain, ce + Teshould be avoided by persons suffering from ulcer 7 | and enlargement of liver. + Irshould be avoided by persons suffering from severe back pain and hernia. Anuloma Viloma/Nadishodhana Pranayama Nadishodhana means to purify the nadis. Nadishodhan, pranayama is also known as anuloma viloma. Viloma means produced in the reverse order. This variety gets ix name from the fact that the nostrils are alternatively used during each inhalation and exhalation in this pranayama. Procedure + Sicin any comfortable meditative posture. + Keep the head and spine erect. I + Close the eyes. + Pay attention to the breath. I + Place the hands on their respective knees, vt + Adopt nasagran muda of the right hand and jnana mura of the left hand. : + Close the right nostril with the thumb, : » lah ‘hough the let nostril and exhale through th Taht most keeping che respiration rate slow, deep * Inhale through the right nostril again, + Exhale through the left nostril, atic rite slo, does an ac nosts keeping the respira Benefits * Calms and steadies the concentration, * Improves blood supply to the brain, mind, improves focus and © scanned with OKEN Scanneryoga as Preventive Measures for Lifestyle Disease « Balances the left and right hemispheres a Balinese ight hemispheres and promotes «Benefits in following conditions-asthma, allergies, high of low blood pressure, stress-related heate conditions, hyperactivity, insomnia, chronic pain, endocrine imbalances and psychological conditions as anxiety, stress, etc. Contraindications «Keep the ratio of 1:1 between inhalation and exhalation, « Avoid producing any sound from the nose: + Avoid pressing hard on the nostrils. ‘Anuloma Vilomar Hypertension Hypertension is also known as high blood pressur¢. In hypertension, the blood pressure of body goés beyond 140/90 mm/He. The normal body pressure of an adult person is considered as 120/80 mm/Hg. The situation of hypertension arises when heart pumps more blood than normal situation and arteries become narrower, Earlier, it was considered as a middle-age problem but now-a-days, youngsters also suffer from this problem due to their faulty lifestyle. Hypertension is a primary tisk factor for cardiovascular disease, including stroke, art attack, heart failure and aneurysm. Causes * Sedentry lifestyle (little or no physical activity) is one ‘of most important reasons behind hypertension. * Consumprion of fatty foods, salt rich diets, alcohol and tobacco. * Kidney diseases may also increase hypertension. 47 Symptoms Severe headaches./ Nose bleeds frequently. , Shortness of breath and severe anxiety Spells of frequent anger and ieritation. Preventions ‘Avoid canned foods, fatty foods, processed foods and reduce the salt intake to just 2,300 milligrams per day. Eat more fruits, vegetables, nuts, legumes, lean meat and poulery. Increase physical activities and reduce weight. Asanas of Hypertension To prevent and cure hypertension, perform various asanas that reduce stress and rejuvenate mind and body such as Tidasana, Katichakrasana, Uttana Padasana, Ardha Halasapa, Sardla Matyasana, Gornukbasana, Urana Mandikasana, Vabrasana, Bhujangasana, Makrasana, Shevasana, Nadi- Shodbana, Pranayama and Sieali Pranayama, Note Tadasana, Kaichakrasana, Gomukhasane, Uttana Mandukasana, Vekrasana, Shujangasana and Sitali Pranayama are already discussed previously in the chapter, Uttana Padasana Lie on the floor, facing the ceiling. Keep legs stretched, feet close to each other, tightly at the arches, toes facing upwards towards the ceiling. Keep upper limbs by the side of your body, close to it, palms down. Inhale Lift both legs in air as you inhale, While doing this keep the torso on the floor. Allow the lower back to arch slightly. ‘Tuck your chin towards neck. Squeeze the thighs together and tuck your stomach in, Reach out with your toes such that the toes point the ceiling. ‘The legs are approximately at an angle of 30 degrees from the floor. This is good at beginner level. If you get comfortable in the pose gradually and when you feel your body is flexible enough you can extend the angle to 45 or even 60 degrees. Be there for 4-5 breaths or for 30 seconds to 2 iminutes or as you feel comfortable doing it. Repeat it for 8-10 times, a © scanned with OKEN Scanner48 Benefits + Iopens up the chest, contracts the abdomen and stretches the arms and legs simultaneously. + Wineveases Henibilty of internal and external muscles, + I retioves stiffness in the lower back, back ache, pain in hips and joints, + Te strengthens abdominal muscles, nerves, spinal cord and reproductive system, + Irenhances blood circulation to heart and neck. + Ioures digestive and intestinal disorders, Contraindications + Itshould be avoided by persons suffering from high blood pressure, back, hip, knee ot leg injury and abdominal su + Irshould be a ‘aided by women during pregnancy and Ueeana Ardha Halasana Procedure + Lie down in Shavasana (supine position), + Join che both legs and keep your hand with the thighs. + Slowly breathe in and raise the leg perpendicular to the ground keeping the knee straight. + Hold in the breathe and stay in this position as long as possible. + Breathe out and bring back your legs. + Come back ro the normal position and relax for a while, + Repeat the same for 3 to 5 times, Alli‘none PHYSICAL EDUCATION Class 13, © The above mentioned technique can also be performed only with a single one after the other, Benefits : + Ieimproves digestion and appetite. + Irimproye blood circulation. «+ Iestrengthens the thigh muscles and calf muscles, « Ivis helpful to reduce abdomen fat and lose weight, + Testimulates the abdominal organs. It should be avoided by people suffering from any cardiac problem, back pain, high blood pressure. Sarala Matsyasana Procedure + Lay flat on the back, + With the support of your hands keep the top of your head on the mat. + Neck, upper back and shoulders will be lifted from the ground. + Relax your hands at the side of your body. *+ Breathe normally and keep your toes stretched out. + Hold the position for 30 seconds and relax. Benefits + Icimproves the digestion system. + Ichelps to cure irtitable bowel syndrome. + Ithelps to get rid of abdominal-related issues. © scanned with OKEN Scanneranh |g preventive Measures for Lifestyle Diséase e araindications CoN spe avoided by persons with ceryi Kk et shoulder. cervical spondylitis le - — >) vakrasana procedure redown straight on your stomach, join your elbows, making a stand a “Noxjsin our elbows making sand and ple you « Tifyour chest up. | Keep your elbows and legs together. ‘During inhaling, first, fold your one leg ata time and then both the legs together. « During folding, your ankles should touch the hips. + While exhaling, your feet should be straight and keep yourhead steady. + Repeat this for 20 to 25 times. Benefits *Ttisbeneficial in cervical, slip disc, spondylitis, sciatica, # Ttis beneficial in all spine related problems. + Testetches the muscles of legs and hips. + Iisbes for relaxing after doing other asanas. Contraindications “Tshould be avoided by persons suffering from back ‘injury, neck injury and psychological issues. * should be avoided by women during pregnancy: + oe ‘Makrasana 49. Shavasana (Corpse Pose) Procedure * This is done in lying position. Lic flat on the back, like in sleeping pose and separate the legs. Keep the arms at side and palms facing up and relax. Close the eyes and breathe deeply and slowly through the nostril Start concentrating from the head to feet. Feel relaxation in each part of the body. + On each inhaling and exhaling (breathing), body should be relaxed. + Stay in this pose for 10 to 15 minutes. Benefits + Trrelaxes the whole body. «+ Ie releases stress, fatigue, depression and tension. + Itimproves concentration and cures insomnia. «+ Ithelps to calm che mind and improves mental health. «Te regulates blood circulation. + Te gives new vigour to both mind and body simultaneously. Contraindication Usually, there is no contraindication of this asana, except where the doctor has advised not to lie on back. Sitali Pranayama Procedure « Sic in front of yoga mat at any meditative posture like Padmasana, Sukhasana or in Vajrasana with head, neck, and spine erect in one line. Also, to make practice more effective, you can make Gyan Mudra with your hands. © scanned with OKEN Scanner50 + Breathe in deeply 2-3 times with your mouth open, and exhale from the nose to prepare for the sitali breathing. + Bring out your tongue while curling it on sides towards the center to form a tube-like shape, + Now inhale through the tube-form tongue and towards the end of inhalation, lower your chin to the chest in ‘Jalandhara Bandha’. Ar this point, hold your breath for 6-8 secs. + Before exhaling, life up your chin, withdraw your tongue & close your mouth. Now exhale completely through your nostrils. This completes one round sitali breathing. Benefits + Ierelieves stress and anxiety through its soothing and relaxing effect. + Tealso helps reduce fever by bringing down body temperature. + Ithelps calm down hunger and thirst in an emergency situation. Allinone PHYSICAL EDUCATION Class 129 + Tealso helps in lowering blood pressure. «tis very useful for people suffering from insomnia, «Ics very helpful for people suffering from a sleep disorder. Contraindications Sitali Pranayama should be avoided by persons with loy blood pressure, respiratory disorders and chronic constipation. © scanned with OKEN Scanner