oga as Preventive Measure or Lifestyle Disease x ©) LEARNING OBJECTIVES ‘After completion of the chapter, students will learn and will be able to know about the: _ Obesity: Procedure, Benefits and contraindications for Tadasana, Katichakrasana, Pawanmuktasana, Matsayasana, Halasana, Paschimottanasana, Ardhmatseydersana, Dhanurasana, Ustrasana, Suryabhedhan Pranayama 2, Diabetes: Procedure, Benefits and contraindications for _ Katichakrasana, Pawanmuktasona, Bhujangasana, Shalabhasana, Dhanurasana, Supta Vajrasana, Paschimottanasana, Ardhmatseydersana, Mandukasana, Gomukhasana, Yogmudra, Ustrasana, Kapalabhati Asthma: Procedure, Benefits and contraindications for Tadasana, Urdhwa Hastottanasana, Uttana Mandukasana, Bhujangasana, Dhanurasana, Ustrasana, Vakrasana, Kapalbhati, Gomukhasana, Matsyasana, Anulam-Vilom 4. Hypertension: Procedure, Benefits and Contraindications for Tadasana, Katichakrasana, Uttanapadasana, Ardha Halasana, Sarala Matyasana, Gomukhasana, Uttan Mandukasana, Vakrasana, Bhujangasana, Makarasana, Shavasana, Nadi shodhana Pranayama, Sheetli Pranayama w deed, it is an astonishing fact that a yogic adition, which is more than five thousand years Id, has recently become a popular way of life. resently, people consider that yoga is a significant eans to achieve a healthy as well as a positive ifestyle. In fact, the power of yoga lies in its simplicity, flexibility and diversity. As a matter of fact, yoga helps in improving our flexibility, lowers yur stress level and increases our confidence and finally contributes to a healthier lifestyle on the hole. There are various lifestyle diseases like besity, diabetes, asthma, hypertension, back pain, migraine and depression hich can be prevented and t d up to some extent with the help of certain YoganC olleen sUReo IM SANA 5 stl gas well asa fatal ne mou : aly me a8 oe put is pose a thee Mt en in Y ca, one out of three adults a mer the problem of obesity, al " Q 2 Unie A a Be people, since childhog 120 Majority ° ld. In fact, “Obesity is thay Ml n wo es to extreme levels,” if mou «jon When a0 individual wei, ihe coe it with a BMI more than oy tay » An a red to be obese. In case of obs ah nside re in comparison to height, @ ciated with obesity, it has bea sks hat obese persons usually fall Prey to, ved t s, cancer, arthritis, osteog: rthrty, jsease: 5 sei liver malfunction, ete. ee EXTENSION ACT IVITY 4 Veen - students are obese owing to their that most of the s ; i tisusalvovre helpful in reducing obesity and organise a five dona select the asia i rors for creating awareness aN the students regard e tes with the help of ise: What should be the ideal body wej eh i 9 Different methods are used jn giz individual? ar eta ae According to the first noe sn ie stan be inferred whether he/she is obese or not. But this m cannot be considered a right method to determine if an individual j because the opinion about the shape of the body changes with the pass time, For example, chubbiness used to be liked by people in yesteryears, wh being slim and trim is appreciated nowadays everywhere. According to the: method, if an individual's body weight is more in proportion to i (according to height and weight chart), the individual will be overweight But this method cannot be accepted as the best method. The third meth eiaer a a a is more than the required levels is not easy to apply this nto et pda er methods, the height chart is still preferred to determin obesity because it is easily way’ Generally, the questions ar! a eeeyour body mass index, then divi re square viz, Body Mass Index = Weight in kg = _Weight in kg (Height in m)” ‘Height x Height The WHO Criteria for Overweight dy weight in kg by your height in met 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 : ‘| Overweight 25-29.9 | Obesity Class III 35 -39.9 | st | >40 ith the help of the above table, an individ sight he belongs to. Obesity can be anas are performed regularly. ual may know which cater prevented as well as cured if the foll ‘Tadasana 2 s aie rocedure: Stand up in attention position. Lift your arms wards. Stretch your hands upwards. Raise your heels, and come your toes. Also pull up your body upwards. After some time eathe out slowly and come to the Previous position. Repeat the me exercise 10 or 15 times. nefits 1. It is helpful in developing physical and mental balance. . It reduces obesity. . It cures constipation. . It cures digestive problems. . It improves body posture. . It alleviates sciatica. YNaamapwnw . It is an excellent asana for those who wants to enhance their height. 8. It is beneficial in treating hypertension. »ntraindications 1. If you 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 fa valves, should not perform this asana. Tadasannt. towards U Benefits 1. It tones aist, hips. neck and shoulders and makes these Orgs more flexible. . Ir strengthens the wali . It helps jn-reducing stress. _ It helps in relieving constipation. ponent? _ Ir burns extra calories and fats and finally helps jn reducing 6. Itis helpful for back stiffness and corrects various st muscle. w Ol Contraindications 1 Incase of spinal 2, Incase of abdominal 3, It should be avoided by womep di 4, Ifyou are suffering from hernia, 3. Pawanmuktasana your back on @ plain Lie down on ¥ gether and place your surface. Keep your feet to; 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 Pawanmuktasana you loosen the grip. Exhale and release the pose after you rock and to side about 3 times. disorders, it should be avoided. inflammation, it should be avoided. uring pregnancy. slipped disc, avoid this asana. Procedure: roll from Tint aainen a a eeeeee eee Benefits 1. It eases the tension in lower back. It enhances the blood circulation in pelvic area. IS It helps in reducing the fats of thighs, buttocks and abdominal area. _ It strengthens the abdominal muscles. It also massages the intestines organs of the digestive system which helps in releasing the gas and thus improves digestion. . Relieves constipation. and to 5. contraindications If you are suffering from heart problems, hyper acidity, pressure, slipped disc and hernia, you should avoid this asana. Pregnant women should avoid doing this asana. 3. If you have had an abdominal surgery recently, 1 high blood you should avoid doing this asana. 4, Individuals suffering from piles should avoid this asana. 1, Matsyasana srocedure: For performing this asana, sit in admasana: Then, lie down in supine position »nd make an arch behind. Hold your toes with he fingers of your hands. Stay for some time n this position. senefits 1, It is helpful in curing back pain, knee F pain and tonsillitis. naeyaeane It also cures the defects of eyes. . Skin diseases can be cured if we practise this asana regularly. . This asana is helpful for the treatment of diabetes. It helps in relieving tension in the neck and shoulders. . It provides relief from respiratory disorders by encouraging deep breathing. . It improves posture. . It is the best asana to get relief from asthma. . It helps in reducing body weight. NRA. wD s© 90 ‘ontraindications 1. Avoid doing this asana if you have high or low blood pressure. 2. People suffering from migraine and insomnia should also refrain from performing this asana. 3. The individuals who have neck injury or lower back problems should not perform this asana. OGA AS PREVENTIVE MEASURE FOR LIFESTYLE DISEASEid < insom) ju helps jn case of ined) 5. Halasan® jor 2 min the groun' y the beginning position. ee capacity. After that, lower your back and legs slowly in the starting position. Benefits ‘ nervous system, reduces stress and tension. 1, It clams down the 9, It tones the legs and improves flexibility. 3, It stimulates the thyroid gland and strength 4, It helps in increasing height of children. 5. It helps to manage diabetes 6. It improves blood circulation. 7. It helps in reducing/preventing obesity. Contraindications 1. Avoid this asana if you have any blood pressure. 2, Women should avoi 3. Avoid it in case of sciatica pro 4, Avoid it in case of slipped discs. 6. Paschimottanasana Procedure: Sit on the ground with Then, hold the toes of your feet with the fingers of both hands. Then, breathe out slowly and try to touch the knees with your forehead. After that breathe in slowly, raise your head upwards and come to the prior position. Perform this asana at least 10 to 12 times. Benefits 1. It alleviates gas trouble. 2, It prevents the early ossification of bones. ens the immune system. your neck or suffering from h injury in id this asana during pregnancy. blems. legs forward. Paschimottanasana_ HEALTH AND PHYSICAL EDUCATIO—————— 3, It is a good remedy for constipation. : 4, It helps to overcome several menstrual disorders. 5, It gives relief in sciatica, backache and asthma. g. It reduces obesity. : 7, It is helpful in treating abdominal diseases. g. It is helpful in curing skin diseases. g. Vertebra becomes flexible and healthy. Contraindications 1, If you are suffering from enlarged liver or sple you should never do this asana. : Y 2, Avoid doing this asana if you suffer from any respiratory see ee 3. Tf you have any back or spinal problem, make sure that you perfo! asana only under expert guidance. bs b Ardhmatseyendrasana Procedure: The left heel is kept under the right thigh and vight leg is crossed over the left thigh. After that hold the right toe with left hand and turn your head and back to the right side. In this position, move the trunk sideways. Then, perform the same asana in the reverse position. « Benefits Ardhmatseyendrasana 1. It keeps gall bladder and the prostate gland healthy. en or acute appendicitis, . It enhances the stretchability of back muscles. . It alleviates digestive ailments. . It regulates the secretion of adrenaline and bile and thus is recommended in yogic management of diabetes. 5. It is also helpful in treating sinusitis, bronchitis, constipation, menstrual disorders, urinary tract disorders and cervical spondylitis. 6. It helps in reducing obesity. wp Contraindications 1, Women, who are two or three months pregnant should avoid this asana. | 2. The individuals, who suffer from peptic ulcer, hernia or hypothyroidism should perform this asana only under expert guidance. 3. The individuals who have the problem of sciatica or slipped disc may benefit from this asana but they need to take great care while doing this asana. 8, Dhanurasana Dhanurasana is a sanskrit word that means ‘bow pose’ in English. Dhanurasana is named so because it looks like an archer’s bow. This pose requires a bit of balancing ability. YOGA AS PREVENTIVE MEASURE FOR LIFESTYLE DISEASEard. 2 ae anding your off the ground, ee s off the ground ¢ [es ae aise your this = Raise 9 Dhanurasana ankles gently. 4! nkles & ise erate ok upward shale and release the po, Lo thee at ds. Then & and hold this pose jor at rds the ground. Relax Lower your head, chest, few seconds and then repea Benefits 1, It strength process. It impro It alleviates ' ens the back and abdominal muscles and improves the digeg ighs, chest, neck and shoulders. yr thi ain. he strength of you! Ips to cure neck p% eck strain and hel It alleviates stress and fatigue. omfort and constipation. It relieves menstrual disc It helps to reduce excess fats around the belly, waist an' , It reduces the stiffness of muscles, Jigaments and nerves i legs. shoulders and neck. 8. It helps in curing diabete: pancreas. 9. It helps in reducing back su d hips. in the back, a new Eeey .g because it gives massage to the liver pain. Contraindications 1, Avoid the practice of this asana in case of hernia and high or low D] pressure. pain in lo 2, You should not practice this pose if you have neck injury, back and migraine. , 3. Avoid it in case of abdominal surgery in recent period. 4, Women should avoid practising this pose during pregnancy. 9, Ustrasana “Ustrasana’ is a sanskrit word which i 4 sand ich is compost ‘asana’ which mean camel and ‘pose’ i i pose’, respectively. i ie open the heart chakra (Anahata Chakra). This 2508 ror 2 ; eee Set see knees on the ground, with your legs hip g ur hands on your hip. Y 4 aaa p. Your knees should in li a En: a should be facing the ceiling. will a , e right palm on the ri i j ight heel and left palm 0 HEALTH AND PHYSICAL EDUCAISS ——™—-——t—‘“_—__ left heel and exhale. Do not strain your neck but keep it in a neutral position. In the final position, your thighs will be in vertical position to the ground and head tilted backwards. Body weight should be evenly distributed on your arms and legs. Remain in this posture for 30 to 60 seconds. Breathe out and slowly come back to the starting position. Ustrasana Benefits : 1. It helps to strengthen your back muscles, buttocks and back of thighs. . It is beneficial in relieving back and neck pain. ae . It is also helpful in reducing fats over the abdomen and hips. 3 " It is also helpful in various digestive problems and cardio-respiratory disorders. : . It improves spinal mobility and improves the posture. . It opens the heart chakra (Aahata Chakra). It stimulates the thyroid gland. 3 A i ae Regular practice of this asana is helpful in getting rid of menstru: discomforts. “ . slerero! . Activates the brain cells and makes its function better by improving blo circulation. wp SrAAgG © | : Contraindications 1. Those who are suffering from high or low blood pressure should avoid practising this asana. . Those who are suffering from insomnia should avoid this asana. . It should be avoided by those who have any back injury or pain in the neck. ) . In case of migraine, it should be avoided. | . Usually, weak back or injured back may not allow you to do this pose. oR wb 10. Surya Bhedana Pranayama Surya Bhedana Pranayama is very effective and the most important pranayama. The meaning of ‘Surya’ is Sun which refers to right nostril of the nose. It is connected to the Pingala | nadi of the body. Bhedana means to pierce or pass through. By closing one nostril and forcing the prana to pass through just one side, a warming effect is achieved on the body which in proper for correctin; imbalanced coolness in our body. Procedure: Sit comfortable in Padmasana or Siddhasana. Keep your head and spine erect with eyes closed. Then focus your attention at the point between your eye brows. Close your left nostril with your ring finger and little ‘8 Surya Bhedana Pranayama YOGA AS PREVENTIVE MEASURE FOR LIFESTYLE DISEASE» of ansomenl helps? ease ‘a : saplyitanous ee . > slowly nd deeP!y b of your right hand. nl finger N st ae After that © jose Aw » throug! your heft 20% 5 1 i Ss xiety, del yession and other mental illness, ing the kundalini shakti. akem ni . a ae a cures all dis at are created}, eases th 3, Regular pra the insufficl Itcleans # It increases prana or vi Removes the impurities of It creates 4 Jot of enersy in Tt boosts the It cures g28 P) 10. It is the best problems. ency of ox¥! dy. especially when you feel low, ses. y in the bo! ures skin diseases- italit! plood and © the body- appetite: roblems. breathin PEI Soe g exercise for cold, Contraindications g from higher blot 1, It should be avoid heart disease. 9. It should be avoided i 3. Its practice should be avoided in case of epilepsy- 4, It should not be practised in late night as it may b led if you are sufferin: in summer. is really a very dangerous condition. If diabetes is not controlled, loss of vision, amputation of limbs and cardiovasc 1 a disorder that it causes sugar to build up in our bloo sed by the cells in our bodies. In fact, our body us 1 the level of sugar in our blood. When our bod ts of insulin or when insulin does not wor etes—Type I and Typ Diabetes can lead to renal failure, diseases. Diabetes is such stream instead of being u: a hormone (insulin) to contro! does not produce sufficient amount mpi ree ae There are two types of diab: TL. In’ I diabetes, the pancreatic gland does i i injection of i i seine ane eas eae daily for its treatment. ia figs i an a oe ee icient amount of insulin hormone or th -— it is not used properly by the body. oon tae ‘i are frequélre, The ‘ype | diabetes are rare. ses of Type II diabetes, whereas, the cases of Type I diabe' ases i ds and feet, i inate fre ‘umbness in han’ eling of tiredness, urge to urinate frequently, a peer eniine coundanelcy ty usually fall prey to if the following asanas d vision, excessive weight gain or weight los: noe common symptoms of diabetes, People with oa tg as iabetes. Diabetes can be prevented as well as cured ia p performed regularly. Jurre' re following questions in the class: es? Be istype 2 diabetes? What is another term generally used for type Zgabet : What is the name of the hormone that helps the body use sugar for energy a do both types of diabetes differ? ‘ as * ee type 2 diabetes be prevented up to some extent? If yes how can it be preventes » Does eating too much sugar in your diet cause diabetes? . Katichakrasana y ‘ati chakrasana consists of two words: ‘ati and Chakra. Here ‘Kati’ means ‘waist’ and ee chakra’ means ‘wheel’. Thus, Kati Chakrasna ‘ a waist rotating standing yoga posture. qn his pose, a practitioner has to twist the waist ight and left, respectively. Katichakrasana -rocedure: Stand straight on the ground with oth the foot one post apart. Both the arms should be outstretched in front of the hest. Palms should be facing each other while inhaling. Take the arms slowly owards the right side of your body. Simultaneously, twist your body from the yaist to the right side and take your arms back as far as possible. At the time f swinging towards the right side, keep the right arm straight and left arm ent. During exhalation, bring the arms to the front. Repeat the same procedure owards the left side. Perform the complete cycle 5 to 10 times. Senefits 1 1. It tones up the waist, hips, neck and shoulders and makes these organs more flexible. 2. It strengthens the waist muscle. 3. 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... ontraindications 1. In case of spinal disorders, it should be avoided. itbuttocks and abdominal Tt also massages the int sxstem which helps in releas' ‘ring from heart problems, hyper acidity, high pressure ed and hernia. you should avoid this asana. 2 Pregnant women should avoid doing this asana. Zi = have had an abdominal surgery recently, you should avoid 4 Individuals suffering from piles should avoid this asana. 3. Bhujangasana Procedure: In this asana, the shape of the body remains like a snake that is why it is called bhujangasana. In order to perform this asana. lie down on the belly on the ground. Keep your hands near the shoulders. Keep ur legs close together. Now, straighten up arms slowly, raise the chest. Your head Bhujangasana HEALTH AND PHYSICAL EDUCAI———————e”— ssh back to the ieee me. Then. 6% 4 turn backwards. Keep this position for some Fn 3 times. ae) position. For good results, perform this 2sana Benefits 1. It alleviates obesity. 2 It provides strength and agility. * J cures the disorders of urinary bladder. It cures the diseases of liver. improves blood circulation. J Hs a the vertebral column flexible and thin jt cures gas disorders, constipation and indigestion. engthens the muscles of hands. Naweep 8. I traindications é be er This asana should be avoided by individuals who suffer from hernia. bac “ injuries, headaches and recent abdominal surgeries. 2. Pregnant women should not perform this asana- 4, Shalabhasana ; ; an . In order to perform shalabhasana, lie down in prostrate position. i ¢ and extend arms. Keep your fists thigh backwards. Hold your fists and exte! ead sae = a high der the thigh and then raise your legs slowly as J i sane hold this position for 2 or 3 minutes and then lower your legs slowly. Repeat the same action for 3 to 5 times. Procedure Spread the Benefits 1. It provides relief to persons who have problem. _ It strengthens the muscles of the spine, buttocks and back of the arms and legs. . It improves posture. . It stimulates abdominal organs. . It helps in relieving stress. It alleviates lower back pain. . It helps in removing constipation. mild sciatica and slipped disc AQMP w Contraindications Shalabhasana 1. People with a weak spine should avoid this asana. 2. The individuals with a weak heart, high blood pressure and coronary problems should avoid this asana. 5. Dhanurasana : Dhanurasana is a sanskrit word that means ‘bow pose’ in English. Dhanurasana is named so because it looks like an archer’s bow. This pose requires a bit of balancing ability. YOGA AS PREVENTIVE MEASURE FOR LIFESTYLE DISEASEaE tomach ss . Lje down flat on your | Procedure: Lic do rad: your 10! and place your hands toy an ing upwar Inhale deeply with palms fac : and lift your feet off the ground, be ae your legs at the knees Simultaneously. H round and hold your nds off the jse your thighs. head and Stretch and bring your hu ankles gently. Rai chest as high as you can the toes or ankles towards ward and bold this pos jeonde ia exhale am release the pose- Lower your head, chest, thig w seconds and then repeat the feet back towards the ground. Relax for fe Dhanurasona Benefits : 1. It strengthens the back and abdominal muscles and improves the diy chest, neck and shoulders, process. 2. It improves the strength of your thighs, 3. It alleviates neck strain and helps to cure neck pain. | It alleviates stress and fatigue. . It relieves menstrual discomfort and constipation. . It helps to reduce excess fats around the belly. waist and hips. It reduces the stiffness of muscles, ligaments and nerves in the back, legs, shoulders and neck. 8. It helps in curing diabetes because it gives massage to the live pancreas. 9. It helps in reducing back pain. Nao e Contraindications 1. Avoid the practice of this asana in case of hernia pressure. You should not practice t back and migraine. 3. Avoid it in case of abdominal surgery in recent period. 4, Women should avoid practising this pose during pregnancy. and high or low his pose if you have neck injury. pain in nN 6. Supta Vajrasana Supta vajrasana consists of three words: Supta, Vajra and asana. Supta isa Sanskrit word, where it means sleeping or ‘lying on the back’ Vajra means’ thunderbolt and ‘asana’ is a yoga pose. So, it is also called i Peet sleeping Supta Vajrasana HEALTH AND PHYSICAL EDUCATIClt” your palms on the floor procedure: Sit comfortably in vajrasana. Keep ¥oU" PACT a ag your side the buttocks and fingers should be pointe Pavers ea backwards from the waist. Using the support of your one ee can. Place your head on the floor, Your hands should rest i DR ruOesOOr / your legs connected to the floor. To release this poses take t mn Repeat arms and elbows to raise your body back to the beginning position. this process 3 to 5 times, it can be enhanced for 8 to 10 time. Benefits 1, It is helpful in making the spine flexible and tones g, It is helpful in correcting round shoulders which posture. It helps in the regulation of functioning of the adrenal glands. _ It helps to eliminate anger, aggression and relaxes the mind. tee It provides maximum amount of the oxygen into the lungs preventing lung isorders. 2 4 : relieves constipation and digestive ailments by massaging the abdominal region. _ It reduces the risk of cardio-vascular diseases. . It improves kidney and liver functions. 9. It boosts confidence and self-awareness. the spinal nerves. finally improves body we aS 2 = @ Contraindications 1. Pregnant women should avoid the practice of this asana. 2. Those who are suffering from sciatica, neck and knee problems, slipped disc, etc., should not practise this asana. 3. You should not do this asana if you are suffering from ulcer or hernia. 7. Paschimottanasana Procedure: Sit on the ground with legs forward. Then, hold the toes of your feet with the fingers of both hands. Then, breathe out slowly and try to touch the knees with your forehead. After that breathe in slowly, raise your head upwards and come to the prior position. Perform this asana at least 10 to 12 times. Benefits 1. It alleviates gas trouble. 2. It prevents the early ossification of bones. 3. It is a good remedy for constipation. 4. 5. Paschimottanasana . _It helps to overcome several menstrual disorders. . It gives relief in sciatica, backache and asthma. YOGA AS PREVENTIVE MEASURE FOR LIFESTYLE DISEASEye of nso" end Lpelps in al diseases: reduces obesilY- domin 6. It 7. Itis helpful in treating ¢ gisease® 8. Itis helpful in curing 8 in st pealthY- 9, Vertebra becomes flex! I pane 10, Itis helpful is preventing dial indications e |. epleen or acute appen bi are suffering yom enlarged liver or SP! digi you 0 1 HY should never do this asana. han respiratory disease you shou" ana if you suffer ly naeoouleees 2. Avoid aoe ky ae a ble, rake sure partie 3, If you have an. Me asana only under expert guidance 8. Ardhmatseyendrasan® on sat aia Procedure: The Jeft heel is kept under t . age and right leg js crossed over ee ae z a ae z : im hold the right toe with left hand ane © a i i ition move and back to the right side. In this pos! ee trunk sideways. Then, perfor! reverse position. Benefits 1. It keeps gall bladder and the prostate glan healthy. . It enhances the stretchal It alleviates digestive ailments. It regulates the secretion of adrenaline, insulin and bile and thus; recommended in yogic management of diabetes. . It is also helpful in treating sinusitis, bronchitis, constipation, menst) disorders, urinary tract disorders and cervical spondylitis. d Ardhmatseyendrasa, bility of back muscles. ww gt Contraindications 1. Women, who are two or three months pregnant should avoid this asan 2. The individuals, who suffer from peptic ulcer, hernia or k , W , hypoth, should perform this asana only under expert guidance. 3. pe puneas who have the problem ofsciatica or slipped disc may bene m this asana but they need to take great care while doing this asana. 9. Mandukasana pee consists of two words, ie., oe a ' oe ‘asana’. Here, manduk means es ae means pose’. This pose is ate Soe as your body resembles you practise this asana. 2 Mandukasana HEALTH AND PHYSICAL EDUCATION