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22 views19 pagesPractical No. 2. Yoga
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1. OBESITY: PROCEDU CATIONS Fo)
RE, BENEFITS AND CONTRAINDI R
FADASANA, KATICHAKRASANA, PAWANMUKTASANA, MATSAYASANA,
Baa PASCHIMOTTANASANA, ARDHA-MATSEYENDRASANA,
/ANURASANA, USHTRASANA, SURYABHEDHAN PRANAYAMA
aaa obesity has become an enormous as well as a fatal health problem,
1s poblem is not only seen in India but is prevalent in the other countries
also. Even in the United States of America, one out of three adults and one out
of five children and teenagers are facing the problem of obesity. In India, we
witness a similar situation. Majority of the people, since childhood, fall prey to
obesity in most of the countries of the world. In fact, “Obesity is that condition of
the body in which the amount of fat increases to extreme levels.” In other words,
obesity can be defined as “the condition when an individual weighs 20 per cent
more than the ideal weight.” An adult with a BMI more than or equal to 30
than the ideal BMI is usually considered to be obese. In case of obesity, the body
weight of the individual is always more in comparison to height. Considering
the number of health risks associated with obesity, it has been declared a
disease. It has been observed that obese persons usually fall prey to diabetes,
hypertension, cardiovascular diseases, cancer, arthritis, osteoarthritis, flatfoot,
respiratory problems, varicose veins, liver malfunction, etc.
~~ Scanned with GamScanner Vy WEIMY A yg Se cee sete ae seen wae ©
Weight in kg
Body Mass Index = ——=——=-__- = —___*
Height x H
Weight in
The WHO Criteria for Overweight and Obesity by BMI
Category BMI Category | BMI
‘Underweight <18.5 Obesity Class I 30 - 34.9
Normal weight 18.5 — 24.9 Obesity Class II 35 - 39.9
“Overweight 25 -29.9 Obesity Class III >40
‘Scanned with CamScanner procedure: Stand up in attention position. Lift your arms
upwards. Stretch your hands upwards. Raise your heels, and come
on your toes. Also pull up your body upwards. After some time
sreathe out slowly and come to the previous position. Repeat the
came exercise 10 or 15 times.
Benefits
1, It is helpful in developing physical and mental balance.
9, It reduces obesity.
3, It cures constipation.
4, It cures digestive problems.
5, It improves body posture.
6, It alleviates sciatica.
7, It is an excellent asana for those who wants to enhance their
height.
8, It is beneficial in treating hypertension.
Contraindications Tadasana
1. Ifyou have low blood pressure, you should not do this asana.
2. In case of headaches or insomnia, you should avoid doing this asana.
3, Individuals, who suffer from blood circulation problems such as faulty
valves, should not perform this asana.
‘Scanned with CamScanner 2. Katichakrasana
Kati chakrasana consists of two words:
Kati and Chakra. Here ‘Kati’ means ‘waist’ and
‘chakra’ means ‘wheel’. Thus, Kati Chakrasana
is a waist rotating standing yoga posture. In
this pose, a practitioner has to twist the waist
right and left, respectively.
Procedure: Stand straight on the ground with
both the foot slightly apart. Both the arms should be outstretched in front of the
chest. Palms should be facing each other while inhaling. Take the arms slowly
towards the right side of your body. Simultaneously, twist your body from the
waist to the right side and take your arms back as far as possible. At the time
of swinging towards the right side, keep the right arm straight and left arm
bent. During exhalation, bring the arms to the front. Repeat the same procedure
towards the left side. Perform the complete cycle 5 to 10 times.
Katichakrasana
Benefits
1. It tones up the waist, hips, neck and shoulders and makes these organs
more flexible.
2, It strengthens the waist muscle.
8. It helps in-reducing stress.
4, It helps in relieving constipation.
5, It burns extra calories and fats and finally helps in reducing body weight.
6. It is helpful for back stiffness and corrects various postural deformities.
Contraindications
1, In case of spinal disorders, it should be avoided.
2. In case of abdominal inflammation, it should be avoided.
3. It should be avoided by women during pregnancy.
4, Ifyou are suffering from hernia, slipped disc, avoid this asana,
‘Scanned with CamScanner 2. DIABETES: PROCEDURE, BENEFITS AND CONTRAINDICATIONS
FOR KATICHAKRASANA, PAWANMUKTASANA, BHUJANGASANA,
SHALABHASANA, DHANURASANA, SUPTA VAJRASANA,
PASCHIMOTTANASANA, ARDHMATSEYDERSANA, MANDUKASANA,
GOMUKASANA, YOGMUDRA, USTRASANA, KAPALABHATI
Diabetes is really a very dangerous condition. If diabetes is not controlled, it
can lead to renal failure, loss of vision, amputation of limbs and cardiovascular
diseases. Diabetes is such a disorder that it causes sugar to build up in our blood
stream instead of being used by the cells in our bodies. In fact, our body uses
a hormone (insulin) to control the level of sugar in our blood. When our body
does not produce sufficient amounts of insulin or when insulin does not work
properly, diabetes occurs. There are two types of diabetes—Type I and Type
II. In Type I diabetes, the pancreatic gland does not produce insulin, Hence,
injection of insulin is required daily for its treatment. In Type IL diabetes, the
body does not produce sufficient amount of insulin hormone or the hormone is
produced sufficiently but it is not used properly by the body. There are frequent
Scanned with CamScanner 2, Pawanmuktasana
Procedure: Lie down on your back on a plain
surface. Keep your feet together and place your
arms beside your body. Take a deep breath. When
you exhale bring your knees towards your chest. At
the same time press your thighs on your abdomen.
Clasp your hands around your legs. Hold the
asana when you breathe normally. Every time you
inhale, ensure that you loosen the grip. Exhale and
release the pose after you rock and roll from side to side about 3 times.
Pawanmuktasana
Benefits
1. It eases the tension in lower back.
2. It enhances the blood circulation in pelvic area.
3. It helps in reducing the fats of thighs, buttocks and abdominal area.
4. It strengthens the abdominal muscles. It also massages the intestines and
organs of the digestive system which helps in releasing the gas and thus
improves digestion.
Relieves constipation.
2
Contraindications
1. If you are suffering from heart problems, hyper acidity, high blood
pressure, slipped dise and hernia, you should avoid this asana,
2. Pregnant women should avoid doing this asana.
. If you have had an abdominal surgery recently, you should avoid doing
this asana.
4, Individuals suffering from piles should avoid this asana,
‘Scanned with CamScanner 4, Bhujangasana
Procedure: In this asana, the shape of the
body remains like a snake that is why it is
celled bhujangasana. In order to perform
this asana, lie down on the belly on the
ground. Keep your hands near the shoulders.