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 Cold, cough, insomnia, asthma, constipation, arthritis, Tadasana (Mountain Pose)
acidity, diarrhoea etc. can be prevented with the
regular practice of yogic asanas/exercises. Procedure
Yoga helps in boosting concentrative power and . This is done in standing position.
reduces mental stress. " Stand straight and join the feet together.
" Postural deformities can be prevented by the regular " Toes must touch each other and heels may be slight
practice of yoga. apart.
With deep inhalation, raise up both the arms and
then interlock the fingers.
Obesiy Stretch your shoulders and chest upward.
Obesity is referred to a medical condition in which " Hold for 4 to 8 breaths.
excess body fat is accumulated to the extent that it has
a negativeeffect on health. " Exhale and drop the shoulders down.
Generally, people are considered obese when their Body
Mass Index (BMI) is more than 30. Body Mass Index is
obrained 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, hypertension,
cardiovascular diseases, osteo-arthritisand depression.
This is because due to the excess body fat, the organs
inside the body are not able to function properly.
Causes
" Excess consumption of fats, sugar and calorie-rich foods.
" Improper functioning of certain glands such as
endocrine gland system.
Lack of exercises, less physical actívities and sedentry
lifestyle. Tadasana
Benefits
Symptoms
" Increase in weight constantly. " It improves body posture and reduces flat feet probler
" Increase in laziness and rise in intake of food. Knees, thighs and ankles become stronger.
Retardness in mental and emotional activities. " Buttocks and abdomen get toned.
" Frustration and depression. " It helps to alleviate sciatica.
" It also makes spine more agile.
Preventions
" Take food which contain less fat, fibre-rich vegetables " Ithelps in increasing height and improves balance.
and fruis. " It regulates digestive, nervous and respiratory systems.
Reduce the consumption of fats, sweets and junk foods. Contraindications
Stop addictions of smoking, drinking and other drugs. Avoid during headaches or insomnia.
" Increase physical activities, doing regular exercises.
Avoid during low blood pressure.
Asanas for Obesity Katichakrasana
Obesity can be prevented as well as cured by performing
various asanas like Tadasana, Katichakrasana, Procedure
Pavanamuktasana, Matsyasana, Halasana, " Stand up straight with your feet together.
Paschimottanasana, Ardha Matsyendrasana, Keep your spine erect keep the shoulders straight.
Dhanurasana, Ushtrasana and Surya Bhedana Pranayama Keep your legs apart from cach other equivalent to
These asanas are discussed in detail below the shoulders.
Yoga as Preventive Measures for Lifestyle Disease 37

. Stretch your hands to the front, palms facing cach other. Pavanamuktasana
. Your hands should be in line with the shoulders.
Procedure
First inhale and then while exhaling twist from the
waist tothe right and look back over the right. " This is done in lying position.
. Keep your breath outand stay in this position as long " Lie flat on the back, keep the legs straight and relax
as possible. your body.
. Inhale and slowBy come back to the center. Inhale slowly and lift the legs and bend on the knees.
. Exhale and twist from the waist to the left and look Bring upwards to the chest till the thigh touches the
back over the left. stomach.
" Keep your breath out. " Hug the knees and lock the fingers.
. Stay in this final posture as long as possible. " Place the nose tip between the knees.
. Come back to the center and relax, " Exhale slowly and come back to the original position.
. In the twisted position if you want to stay for longer
then you need slowBy keep on breathing.
. This is the complete cycle of this posture.
Practice can be repeated 10 to 20 times or even more
than that as per the convenience.
Benefits
" It helps to remove lethargy.
"It improves che flexibility of the spine and waist. Pavanamuktasana

" It strengthens the spine and waist. Benefits

" It is good for relieving constipation. " It cures acidity, indigestion and constipation.
" Itopens up the neck and shoulders. " Itis helpful for those suffering from gastrointestinal
Itprovides a stretch in different muscles of arm, problems, arthritis, heart problems and waist and
abdomen and legs. back pain.
" It helps to relieve back pain. " This is very beneficial for stomach abs. The results
Contraindications are very impressive.
Katichakrasana should not be practised by those who It strengthens back muscle and cures back pain.
have recenty undergone any abdomen or spinal surgery. " menstruation
Itis very beneficial for reproductive organs and for
disorder.
It should be avoided by persons suffering from hernia,
slip disc or any abdominal inflammation. Contraindications
It should be avoided during pregnancy. 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.
Lift your hips and tuck your hands slightly beneath
your buttocks, palms facing down. Draw your
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.
Katichakrasana
" Firm your shoulder blades into your back and lift your Try toplace the big toe on the floor and keep the
chest higher towards the ceiling, elongate your spine. straight.
Balance the whole weight on the shoulder blade, s
Bring the crown of your head down on the floor, both the hands over the head, join the fingers and
placing a minimal amount of weight on your head. hold the head with it and relax the elbows on the
Remain here with your knees bent, or, if it feels
uncomfortable, extend both legs straight down on the floor.
mat in front of you with your muscles strongly engaged. Try to remain in the position till the count of 100.
Then release the fingers above the head, pressing t
Stay in the pose anywhere from 5 to 10 deep breaths. palms on the floor taking back thumb toe gently
bring the body and legs to the floor.
" Relax in corpse pose and practice for 2 more rounc
Benefits
Practicing this asana regularly can avoid disease lik
diabetes, obesity, constipation, stomach disorder,
Matsyasana blood pressure and menstrual disorders.
" It makes your backbone elastic and flexible.
Benefits " It helps to reduce both belly and body fat.
" It stretches the neck muscles and shoulders.
" It improves memory power.
This pose provides relief from respiratory disorders by
encouraging deep breathing, as thispose increases lung Contraindications
capacity to a great extent. " It should be avoided by those having neck pain,
There is an increased supply of blood to the cervical spondylosis, and high blood pressure should not
and thoracic regions of the back that helps tone the practice this yoga pose.
parathyroid, pituitary and pineal glands. It should be avoided by pregnant women.
" 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 Halasana (Plow Pose)
back can make it difficult to practice this fish pose and
hence should be avoided. Paschimottanasana
Procedure
Halasana (Plow Pose) . This is done in sitting posture.
Sit on the floor with the legs stretched out.
Procedure
" Sit straight, raise both arms above your head and
" Lie on the yoga mat or carpet and join the legs stretch up.
together. Bend forwards and hold the big toes with the mid
Raise your legs to make an angle of 90 degrees. and index fingers.
Thrust the palms, raise the waist and legs, bending Then, exhale out slowly and try totouch the kn
forwards curving the back and resting the legs on the with your forehead.
floor above head. Stay in this position for five deep breaths and rela
the muscles while exhale.
Yoga as Preventive Measures for Lifestyle Disease 39

Benefits
" It is one of the best poses to improve the flexibility of
the spine. It energises the spine.
It improves functioning of liver and kidneys.
" Itstretches the shoulders, hips and neck.
" Itstimulates the digestive enzymes in the belly.
Paschimottanasana " It relieves menstrual discomfort, fatigue, sciatica
Benefits and backache. It is therapeutic for asthma and
. Itstretches hamstrings, spine, shoulders and hip joints. infertility.
.Itenhances secretion of insulin from pancreas and Contraindications
improves digestion. to the
. Itrelieves menstrual discomfort and enhances fertility. " Avoid during pregnancy and menstruation due
strong twist in the abdomen.
. It reduces headache, anxiety, insomnia and sinusitis. People with heart, abdominal or brain surgeries
. Itreduces abdominal fats and increases metabolism. should avoid this asana.
" It helps in controlling constipation. Those who are having peptic ulcer or hernia should
Contraindications avoid it.
Thosewith severe spinal problems should avoid it.
Pregnant women should avoid this asana.
. It should be avoided by person suffering from " People with severe slip disc problem should avoid it.
respiratory and spinal problem. Dhanurasana (Bow Pose)
" Ulcer patient should also avoid this asana.
Procedure
Ardha Matsyendrasana " Lieon your stomach.
(Half Spinal Twist Pose) " Hold your both feet with your hands making a back
Procedure bend and positioning like a bow.
. This is done in sitting posture. " Pull your both feet slowiy - slowly, as much as you
can.
" Sit with legs straight and stretched in front of you.
" Look straight ahead with a smile in your face.
" Bend the left leg and bring it close to the body. Place it
Keep the pose stable while paying attention to your
under the right buttocks. breath.
" Then, place the right leg nextto the left knee by taking " After 1-20 seconds as you exhale,gently bring your
itover the knee. legs and chest to the ground and relax.
" Twist your waist, neck and shouldersover your right
Benefits
shoulder. While doing it, keep your spine straight.
" Place the right hand behind and the left hand on the " Dhanurasana strengthens the back and the abdomen
at the same time.
right knee.
Breathe normally and slowly in this position. " It helps improve upon stomach disorders.
" Repeat with the other leg. " It also helps in reducing fat around belly area.
. It is beneficial specifically to women as it improves
reproductive system and helps improve menstrual
disorders.
It helps toregulate the pancreas and is recommended
for people with diabetes.
It expands the thoracic region of the chest.
" It helps to alleviate hunchback.
" It increases the appetite.

Ardha Matsyendrasana
 Contraindications Benefits
" It should not be practiced by those suffering from high " Ushtrasana stretches the anterior muscles of the
blood pressure, backpain, headaché, migraine or body.
abdomen surgery. " It improves flexibility of spine and strengthens i
" It should not be practiced by women during pregnancy. " It improves digestion.
" Itgives relaxation to the lower back.
" Itis useful as an initial practice for back bending
" It reduces abdomen fat.
Contraindications
It should not be practiced by people suffering from
severe back and neck injury, high or low blood
pressure, migraine or other severe headache.
Dhanurasana (Bow Pose)
Surya Bhedana Pranayama
Ushtrasana (Camel Pose) Sitcomfortably in Padmasana or Siddhasana.
" Sit on the floor stretching your leg and keeping your Keep your head and spine erect with eye closed.
spine erect keping palms on the ground side by the " Shut your left nostril with your ring finger and lit:
buttocks. finger.
" Bend your leg by the keens and sit on your heels Now breathe in (inhale) slowly and deeply through
placing the buttocks between the heels,the right big toe your right nadi.
overlapping the left. " After that, shut your right nadi with the thumb of
" Kneel on floor keeping your knees in line with the your right hand.
shoulders and sole of the feet facing the ceiling. " Then exhale through your left nostril, along with
. Keep your hand on thighs. keeping your right nostril closed.
. Inhale and arch your back and place your palms on the This is one cycle is completed.
heels of the feet.
Repeat this process around 5- 10times.
" Keep your arms straight.
" Do not strain your neck keep it neutral. Let your Benefits
be free. neck " It activates the body functions.
" Stay in this final position for couple of breaths or as " It is very helpful for increasing the digestive fire.
much longer as you can. Itcures all diseases that are caused by the
. Breathe out and slowly come to the insufficiency of oxygen in the blood.
withdrawing your hands from the feet.normal position " It destroys intestinal worms.
" It is the best breathing exercise for cold and cougn
orother respiratory problems.
" It isa best and simple method in low blood pressu
Contraindications
Surya Bhedana Pranayama should not to be practic
in case of blocked nostril, hypertension, heart probler
hyperthyroid, from anger, epilepsy, peptic ulcer
when sufferinganxiety,
Ushtrasana (Camel Pose) external heat boils, fever or
constipation.
Diabetes Asanas for Diabetes
(Diabetes is a disease in which the pancreas fail to Asanas like Katichakrasana, Pavanamuktasana,
produce insulin or is unable to use the insulin produced. Bhujangasana, Shalabhasana, Dhanurasana, Supta
in an effective manner.) Vajrasana, Paschimottasana, Ardba Matsyendrasana,
Insulin is a harmone produced by the pancreas that Mandukasana, Gomukhasana, Yoga Mudrasana,
helps glucose, present in the blood, to enter the cells in Ushtrasana and Kapalabhati can help in preventing and
our body and provide energy. curing diabetes. These are follows
Insufficient secretion of insulin by pancreas results in Dhanurasana,
Note Katichakrasana, Pavanamuktasana, Ushtrasan
excess glucose (sugar level) in the blood stream. Paschimottasana, Ardha Matsyendrasanaand
This causes diabetes and damages the organs. are already described previously in the chapter.

It is of two types viz. Type Iand Type II. In TypeI Bhujangasana (The Cobra Pose)
diabetes, the body is unable to produce insulin and in
Type II diabetes, body produces insulin, but unable to Procedure
use if effectively. " This is done in lying posture.
It can lead to renal failure, loss of vision, amnputation of Lie on the stomach and rest forehead on the floor.
limbs and cardiovascular diseases. Keep the feet and toes together and touch the ground
" Place the hands at shoulder level and palms on floor.
Causes Inhale and lift the head, chest, abdomen up towards
. Overweight, obesity and lack of physical activities. roof and keep the navel on the floor.
Genes andfamily history or hereditary factors. " Pull your torso back and off the floor with support of
your hands.
Gestational diabetes occur when the pancreas
can't make enough insulin. Benefits
Type Idiabetes occurswhen your immune system oIt improves the blood circulation in body.
attacks and destroys the insulin.
rltdecreases menstrual irregularities in females.
Type IIdiabetes is caused by several factors, " It strengthens muscles of chest, shoulders, arms and
including lifestyle factors and genes. abdomen.
It is effective in urine disorder.
Symptoms
" Increase in thirst and hunger. " It improves the functioning of reproductive organ.
Frequent urination.
" It improves the function of liver, kidney, pancreas an
gall bladder.
Fatigue. slthelps tolose weight.
. Blurred vision.
Numbness or tingling in feet and hands.
Preventions
millets,
Eat whole grains like brown rice, oatmeal, fruits.
lightlycooked fresh vegetables, and fresh
processed food,
" Avoid white bread, white rice, vegetables
sugary drinks, jam, jelly,canned
and fruits.
physical activities. Bhujangasana
Doregular exercises and other
Contraindications " Fold right leg at the knee and place it on the
" Avoid during pregnancy. ground by the side of the left buttock.
People having a hernia problem and backache should " Bringing the left leg from above the right leg, place
not do this asana. it on theground by the side of the right buttock.
" Fold your left arm and place it behind your back.
" Itshould be avoided by persons who are suffering from Then, take your right hand over your right shouldet
ulcer, heart problem or any surgeries of spine. and stretch it as much as you can until it reaches
your left hand.
Shalabhasana After sometime, return to the original position.
Procedure . Change the position of the legs i.e. by placing the
This is done in lying position. Lie down on the stomach; right knee above and the left knee down and repeat
this as much as you can.
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
" It is beneficial for spinal problems. Gomukhasana
" It is helpful for backache and sciatica pain.
" It removes unwanted fats around abdomen, waist, hips Benefits
and thighs. " It helps in stretching and strengthen the muscles of
" It cures cervical spondylitis and spinal cord ailmeats. the ankles, hips and thighs, shoulders, triceps, inne
armpits and chest.
" It helps in strengthening the wrists, hips, thËghs, legs.
buttocks, lower abdomen and diaphragm. " It is helpful in curing of sciatica.
" Itgives flexibility to the back muscles and spine. " It improves the functioning of lungs.
" It strengthens the shoulders and neck muscles. Regular practice can reduce stress and anxiety.
Contraindications Contraindications
" It should be avoided during headache and serious back Those whoare suffering from shoulder, knee or
injury. back pain should avoid it.
" Person suffering from hernia should avoid it. Pregnant women should avoid it.

Supta Vajrasana (Reclined

Thunderbolt Pose)
" Sit comfortably in Vajrasana.
Keeping yourpalms on the Hoor beside the
buttocks, your fingers pointing to the front.
Shalabhasana Slowly bend back, putting the proper forearm and
also the elbow on the bottom so the left.

Gomukhasana (CowFace Pose) Slowly bring down your head to the ground while
arching the back. Place your hands on the thighs.
Procedure " Try to stay the lower legs connected with the
This is done in sitting position. ground. If necessary, separate the knees.
" Sit straight and stretch both legs together in front.
 Make certain that you simply don't seem to be
overstraining the muscles and ligaments of the legs. While pressing the navel with your both fists exhale
and bend forward.
Close the eyes and relax the body. Hold the breath when you are in the position of bend
Breathe deeply and slowly within the final position. forward and keep looking straight.
. Release within the reverse
order,
the support of the elbows and alsoinhaling and taking " Stay in this position for some time (hold the position
the arms raise the as much as you can), inhale, and come back to the
top higher than the bottom. starting position (Vajrasana).
Then shift the weight on the left arm and elbow by " Repeat this three to four times.
slippery the body, then slowly returning to the
beginning position.
. Never leave the ultimate position by
straightening the
legs first; it'sgoing to dislocate the knee joints.
Repeat this process for 3to5 times and once you
master it increase the time for 8 to 10 tmes.
Benefits
. It tones the spinal nerves, makes the rear versatile and
realigns rounded shoulders. Mandukasana (Frog Pose)
" It enhances courageousness and confidence level
within thetemperament. Benefits
. It is useful for those stricken by respiratory disorder Mandukasana increases the quantity of insulin so it is
and different respiratory organ ailments. beneficial for curing diabetes.
It regulates the functioning of the adrenal glands. " It cures the problens related to stomach.
It helps to alleviate disorders of male and feminine " It is beneficial in cardiovascular diseases.
procreative organs. " It is useful for flexibility of thighs and legs.
" It helps to eliminate anger, aggression and relax the " It reduces extra fat from thighs and hips.
mind.
" It improves the functioning of the digestive system
Contraindications and excretory system.
People having heart issues, such as blocked arteries, " Itcures the pain of ankles, knees and back.
angina or recovering from the bypass surgery should Contraindications
avoid this asana. . It should be avoided by pregnant women due to
pressure at the lower abdomen.
It should be avoided by those having any kind of ulcer
in the body.

Yoga Mudrasana
Procedure
Supta Vajrasana . Sit in Padmasana that is, with your legs crossed and
(Reclined Thunderbolt Pose)
soles facing upward close to the navel, inhale deeply.
" As you exhale, stretch your left arm backward and
Mandukasana (Frog Pose) around your right hip. Grasp the big toe of your left
" Comfortably sit in Vajrasana (thunderbolt pose). foot with this hand.
" Close the fists of both hands. " Now, repeat by swinging your right arm backward
inside
While clenching the fists press your thumb and stretching to grasp the big toe of your right foot
with it.
with the fingers.
 " Inhale deeply and exhale. Benefits
" Bend your trunk forward till your forehead rests against . It purifies the frontal air sinuses and stimulates i
the floor. brain.
Massages abdominal organs and improves diges
" It increases the capacity of lungs.
" It is useful in treating cold, rhinitis (inflammatio
the mucus membrane of the nose), sinusitis and
bronchial infections.
Contraindications
" Stroke should be in rhythmic manner.
Active exhalation and passive inhalation.
Yoga Mudrasana
. Don't strain the facial muscles during the practic
Benefits Avoid performing the practice in the case of high
" It stretches the posterior muscles of the trunk and the blood pressure, heart diseases and gastric ulcers.
neck.
" It improves muscle tone and venous circulation of the Asthma
spinal column.
Asthma isa condition in which a person's airways i
" It has favourable effects on the viscera due to deep the lungs become narrow. Due to narrowness, air fl
intra-abdominal compression. is obstructed. It creates breathing problem in a pers
" Its lateral stretch stimulates vital areas of the colon.
Contraindications It is a long-term inflammatory disease. In this disea
Yoga Mudrasana should be avoided by persons with theairways also swell up and produceextra mucus,
injury of the neck, shoulders, hips, knee, pelvic girdle which enhances breathing problem.
and ankles. The coughing usually occurs at night or early in the
" It should be avoided by the persons with back issues morning. Itis more complex from other diseases, as
related to injury, surgery or pain. cannot be cured or treated but its symptons can be
controlled.
Kapalabhati
Kapala means skull (head) and Bhati means to shine. Causes
Because this practice makes the skull (head) shine, Allergy from airborne substances like pollen grair
therefore it is called Kapalabhati. In other words, it dust mites, molds, spores etc.
rejuvenates the skull (head) and the mental functions. " Air pollutants and irritants like smoke suspended
the air.
Procedure Respiratory infections like common cold.
" Sit in a meditative posture, eyes closed and the whole " It can also occur due to genetic factors.
body relaxed.
" Inhale deeply through both nostrils expanding the Symptoms
abdomen and exhale with a forceful contraction of the " Shortness of breath
abdominal muscles.
"The breathing must be of the 'bellows' type and perform Coughing/sneezing too much
30-40 strokes in one round. Start from 10 strokes. Frequent respiratory infections
" At the end of practice, deep exhale and relax.
Chest tightness
Wheezing
Preventions Contraindications
. Keep the room, bed, pillows dust free. " Avoid in case of shoulder or neck injuries.
Avoid asthma-triggers like pollens, mole, cold air to Avoid if experiencing dizziness while staring upwards
asthma attacks. concerns.
prevent and in case of any other medical
Follow prescribed medication.
Asanas for Asthma
Asanas which can cure or help in managing asthma
includes Tadasana, Urdhva, Hastasana, Utana
Mandukasana, Bhujangasana, Dhanurasana,
Ushtrasana, Vakrasana, Kapalabhati, Gomukhasana,
Matsyendrasana and Anuloma Viloma.
Note Tadasana, Bhujangasana, Dhanurasana,
Kapalabhati, Gomukhasanaand Ushtrasana,
Matsyendrasana are
already discussed in the chapter previously.

Urdhva Hastasana
Urdhva Hastasana
Procedure
. Stand in a Tadasana (Mountain pose). Then, gently Uttana Mandukasana
raise your hand upward.
" Bring the arms parallel to one another and then Procedure
without bending the shoulders, bring your arms " Sit in Vajrasana.
together over your hcad. Spread both the knees wide apart while toes remaining
Expand the elbows completely and reach upwards. together.
Then slightly slant your head backwards and look at " Raise your right arm, fold it and take it backward from
the thumbs. above the right shoulder and place the palm below the
. Shoulder blades must be pressed firmly on your left shoulder.
back.
Now fold the left arm similarly and place the palmn
Bring your buttock inward by compressing them. from above below the right shoulder.
Keep your feet together and press your heel firmly Maintain the position. While coming back, slowly
against the ground. remove the left arm and then right arm; bring the knees
Benefits together as in the initial position.
" It stretches the complefe body and provides a Benefits
good massage to the arms, spine, upper and lower " It gives stretch to the throat muscles and nerves and
back, ankles, hands, shoulders, calf muscles and relieves throat pain.
thighs. It gives good stretch to the upper and lower back
" It enhances the functioning of digestive system and muscles, makes back muscles flexible and relieves back
increases the capacity of the lungs. pain and strain.
This asana helps in improving the blood circulation . It stretches the elbow joints and hence good for
of the body. health. elbow
" It helps in enhancing the body postures. " It strengthens the spine, strengthens all cervical,
" lt helps in alleviating nervousness and sadness along thoracic and lumbar regions.
with providing a sense of achievement. . It also stretches the diaphragm effectively and also the
" It helps in tightening the abdomen and helps in chest region. This failitates easy breathing.
easing sciatica. " It improves functional efficiency of pancreas.
 Contraindications
Benefits
" It should be avoided by persons suffering from
. Itreduces belly fat.
. It improves thefunction of both spinal cord and
arthritis, hernia, chronic and severe back problems,
knee problems, elbow pain and severe shoulder pain, nervous system.
spinal cord deformities and disabilities of hip joints. . It controls diabetes and strengthens kidneys.
Women should not practice this asana during Ithelps adrenal gland to function properly.
pregnancy or during menstruation. . Ithelps to control waist, back pain and chronich
pain.
Contraindications
. It should be avoided by persons suffering from u
and enlargement of liver.
. Itshould be avoided by persons suffering from se
back pain and hernia.

Anuloma Viloma/Nadishodhana
Pranayama
Uttana Mandukasana
Nadishodhana means to purify the nadis. Nadishoc
pranayama is also known as anuloma viloma. Vilom:
means produced in the reverse order. This variery
Vakrasana (Half Spinal Twist Pose) name from the fact that the nostrils are alternativelr
Procedure used during each inhalation and exhalation in this
" This is done in sitting position. It is simplified form pranayama.
of Ardha Matsyendrasana. Procedure
" Sit and stretch the legs straight. " Sit in any comfortable meditative posture.
" Fold the right leg. Heel of right leg should touch the Keep the head and spine erect.
left leg's knee.
Take the right hand to back of the waist by twisting Close the eyes.
the trunk. Pay attention to the breath.
" Bring the left hand close to right knee and place it Place the hands on their respective knees.
near the right feet. Adopt nasagran mudra of the right hand and jna
" Twist the head and shoulder to ríght mudra of the left hand.
side and look " Close the right nostrilwith the thumb.
straight to the right shoulder's side.
Turn the head to the front and return to " Inhale through the left nostril and exhale througt
position. original right nostril, keeping the respiration rate slow, de
and silent.
" Inhale through the right
nostril again.
" Exhale through the left nostril, keeping
rate slow, deep and silent. the resp
Benefits
" Calms and steadies the mind, improves focusand
Concentration.
Vakrasana (Half Spinal Twist Posel Improves blood supply to the brain.
 Balances the left and right hemispheres and promotes Symptoms
dear thinking. . Severe headaches.
Benefits in following conditions:-asthma, allergies, " Nose bleeds frequently.
high or low blood pressure, stress-related heart
conditions, hyperactivity, insomnia, chronic pain, " Shortness of breath and severe anxiety.
endocrine imbalances and psychological conditions as Spells of frequent anger and irritation.
anxiety, stress, etc.
Preventions
Contraindications
" Avoid canned foods, fatty foods, processed foods
. Keep the ratio of 1:1 berween inhalation and exhalation. and reduce the salt intake to just 2,300 milligrams
Avoid producing any sound from the nose. per day.
" Avoid pressing hard on the nostrils. " Eat more fruits, vegetables, nuts, legumes, lean meat
and poultry.
" 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 Tadasana, Katichakrasana, Uttana Padasana, Ardba
Halasana, Sarala Masyasana, Gomukhasana, Uttana
Mandukasana, Vahrasana, Bhujangasana, Makrasana,
Shevasana, Nadi- Shodhana, Pranayama and Sitali
Pranayama.
Note Tadasana, Katichakrasana, Gomukhasana, Uttana
Mandukasana, Vakrasana, Bhujangasana and Sitali
Anuloma Viloma/Nadishodhana Pranayama are already discussed previously in the chapter.

UttanaPadasana
Hypertension " Lie on he floor, facing the ceiling.
Hypertension is also known as high blood pressure. In Keep legs stretched, feet close to each other, tightly at
hypertension, the blood pressure of body goes beyond the arches, toes facing upwards towards the ceiling.
140/90mm/Hg. The normal body pressure of an adult Keep upper limbs by the side of your body, close to it,
person is considered as 120/80 mm/Hg.) palms down.
The situation of hypertension arises when heart pumps " Inhale
more blood than normal situation and arteries becomne " Lift both legs in air as you inhale. While doing this
narrower. keep the torso on the floor. Allow the lower back to
Earlier, it was considered as a middle-age problem but arch slightly.
now-a-days, youngsters also suffer from this problem . Tuck your chin towards neck. Squeeze the thighs
due to their faulty lifestyle. Hypertension is a primary together and tuck your stomach in. Reach out with
risk factor for cardiovascular disease, including stroke, your toes such that the toes point the ceiling.
heart attack, heart failure and aneurysm. The legs are approximately at an angle of 30 degrees
from the floor. This is good at beginner level. If you
Causes getcomforable in the pose gradually and when you
" Sedentry lifestyle (little or no physical activity) is one feel your body is flexible enough you can extend the
hypertension. angle to 45or even 60 degrees.
of most important reasons behind
Consumption of fatty foods, salt rich diets, alcohol . Be chere for 4-5 breaths or for 30 seconds to2
and tobacco. minutes or as you feel comfortable doing it. Repeat it
for 8-10 times.
Kidney diseases may also increase hypertension.
 The above mentioned technique can also be
Benefits performed only with a single one after the other
abdomen and
" Itopens up the chest, contracts the
stretches the arms and legs sinmultaneously. Benefits
" t increases flexibility of internal and external muscles. " It improves digestion and appetite.
" It relieves stiffness in the lower back, back ache, pain " It improve blood circulation.
in hips and joints. " It strengthens the thigh muscles and calf muscles
" Itstrengthens abdominal muscles, nerves, spinal cord " It is helpful to reduce abdomen fat and lose wejoh
and reproductive system. . It stimulates the abdominal organs.
" Itenhances blood circulation to heart and neck.
" It cures digestive and intestinaldisorders. Contraindications

Contraindications It should be avoided by people suffering from any

" It should be avoided by persons suffering from high cardiac problem, back pain, high blood pressure.
blood pressure, back, hip, knee or leg injury and
abdominal surgery.
" It should be avoided by women during pregnancy and
menstruation.

Ardha Halasana
Uttana Padasana
Sarala Matsyasana
Ardha Halasana Procedure
Procedure . Lay flat on the back.
. Liedown in Shavasana (supine position). " With the support of your hands keep the top of you
Join the both legs and keep your hand with the head on the mat.
chighs. " Neck, upper back and shoulders willbe lifted from
Slowly breathe in and raise the leg perpendicular to the ground.
the ground keeping the knee straight. Relax your hands at the side of your body.
Hold in the breathe and stay in this position as long " Breathe normally ànd keep your toes stretched out
as possible. " Hold the position for 30 seconds and rlax.
. Breathe out and bring back your legs.
. Come back to the normal position and relax for a Benefits
while. " It improves the digestion
system.
" It helps to cure irritable bowel syndrome.
Repeat the same for 3 to 5 times.
" It helps to get rid of abdominal-related issues.
 49
yoga as Preventive Measures for Lifestyle Disease

Contraindications Shavasana (Corpse Pose)

ltand
should be avoided by persons with cervical spondylitis
frozen shoulde, Procedure
This is done in lying position.
pose and separate
. Lieflat on the back, like in sleeping
the legs. palms facing up and relax.
" Keep the arms at side and
slowly through
Closethe cyes and breathe deeply and
the nostrils.
the head to feet. Feel
" Start concentrating from the body.
Sarala Matsyasana
relaxation in each part of
body
On each inhaling and exhaling (breathing),
Makrasana should be relaxed.

Procedure Stay in this pose for 10 to 15 minutes.

" Liedown straight on your stomach. Benefits
. Now join your elbows, making a stand and place your " It relaxes the whole body.
palms under the chin. " Itreleases stress, fatigue, depression and tension.
insomnia.
. Lift your chest up. Itimproves concentration and cures
Keep your elbows and legs together. " It helps to calm the mind and improves mental health.
During inhaling, first, fold your one leg at a time and " It regulates blood circulation.
then both the legs together. " Itgives new vigour to both mind and
body
During folding, your ankles should touch the hips. simultaneously.
While exhaling, your feet should be straight and keep
your head steady.
" Repeat this for 20to 25 times.
Benefits
. It is beneficial in cervical, slip disc, spondylitis,
sciatica.
" It is beneficial in all spine related problems. Shavasana

" It stretches the muscles of legs and hips.

asanas.
" Itis best for relaxing after doing other Contraindication
Contraindications Usually, there is no contraindication of chis asana,
persons suffering from back except where the doctor has advised not to lie on back.
" Itshould be avoided bypsychological issues.
injury, neck injury and during pregnancy. Sitali Pranayama
" It should be avoided by women
Procedure
" Sit 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.
Makrasana
 Breathe in deeply 2-3 times with your mouth open, " Italso helps in lowering blood pressure.
and exhale from the nose to prepare for the sitali " It is very useful for people suffering from insomnia
breathing " It isvery helpful for people suffering from asleep
Bring outyour tonguewhile curling it on sides disorder.
towards the center to form a tube-like shape.
Contraindications
Now inhale through the tube-form tongue and
towards the end of inhalation, lower your chin to the Sitali Pranayama should be avoided by persons with
chest in 'JalandharaBandha'. At this point, hold your blood pressure, respiratory disorders and chronic
breath for 6-8 secs. constipation.
Before exhaling, lift up your chin, withdraw your
tongue & close your mouth. Now exhale completely
through your nostrils. This completes one round sitali
brcathing.
Benefits
" Itrelieves stressand anxiety through its soothing and
relaxing effect.
" It also helps reduce fever by bringing down body
temperature.
It helps calm down hunger and thirst in an emergency
situation.
Sitali Pranayama
8.6 BACKPAIN : PROCEDURE, BENEFITS AND CONTRAINDICATIONSFOR
TADASANA, ARDHMATSEYENDRASANA, VAKRASANA, SHALABASANA,
BHUJANGASANA

(The pain which is felt in the back usually originates

from the bones, joints, muscles, nerves, etc. It may
bein the cervical, thoracic or lumbar region. It may
be spontaneous or can be chronic. It can be constant,
affecting one region or radiate to other parts such as
arms, hipsor legs. It may give a feeling of burning
sensation) Sometimes numbness may be felt in
the legs or arms. In fact, back pain is not only the
problem of our country but it is also prevalent all
Over the world. As a matter of fact, nine out of
ten persons experience back pain at least once in
their life. That is why it is said that back pain is
common complaint or problem throughout the Back Pain
world.(Due to this problem the affected persons are
not able todo their work smoothly and efficiently) Even there are a number of cases when
people start absenting themselves from their work. Though it is not a serious problem, it
may be painful, especially when it radiates to armsor legs.
(Back pain mayresult owing to bad personalhealth habits and personal risk factors such
as overweight, lack of physical activity or exercise, excessive smoking, lack of flexibility or
undue stress on back. Back pain can be prevented as well as cured if thefollowing asanas
are performed regularly.
 asana. this doing while care great take to
need they but asana
benefit
c
may disslipped sciatica
or problem
of the have individuals
who The 3.
guidance. expert under only asana this
othyroidism
hould hernia
or ulcer, peptic who
from suffer individuals, The 2.
asana. this avoid
a should pregnant months three ortwo are who Women 1.
Contraindications
spondylitis. cervical disorders
and
tract urinary disorders, menstrual constipation,
bronchitis, sinusitis, treating helpful
in also is It 5.
diabetes. management of recommended
yogic in is
thus
and bile adrenaline
and secretion
of regulates
the It 4.
ailments. digestive alleviates It 3.
muscles. stretchability
back of enhances
the It 2.
healthy. gland prostate the andbladder gall keeps It 1.
Benefits
position. reverse
asana the
e in same perform Then,sideways. trunk the moveposition this side.
In right
he backto and head your turn and hand left with toe right the hold that After thigh. left
he overcrossed isleg right and thigh right the under kept The
isheel leftProcedure:
Ardhmatseyendrasana 2.
asana. this
perform not
valves. faulty problems circulation
such
as blood who
from suffer Individuals, 3.
this avoid should insomnia
you headache
or case
of In 2.
ara asana.
this not
doshould pressure
you blood low have you If 1.
asana.
Contraindications
hypertension. treating beneficial
in is It 8.
wants
to who those forasanaexcellent an is It 7.
height. theirenhance sciatica. alleviates It 6.
posture. improves
body It 5.
problems. digestive cures It 4.
constipation. cures It 3.
obesity. reduces It 2.
physical developing helpful
in is It 1.
balance. mental and
Benefits
previous
l5 to exercise
10 same theRepeat position.
times. body your
and slowly breathe
out time some Afterupwards. your
the to come your Raiseupwards. hands
toes. your come
on and heels, P'rocedure:
pull Also
up position. attention up
inStand
Stretch upwards. arms your Lift Tadasana 1.
 3.Vakrasana
Procedure: Sit down and stretch your legs
straight. Fold the right leg and keep the right
leg's heel touching the left leg's knee. Place
your right hand behind your back and left arm
over the right knee: hold your right ankle. Push
your right knee as far as possible and while
exhaling, twist your trunk to the right side. Take
sufficient support of left arm. Now, repeat the
same procedure with the left side.
Vakrasana
Benefits
1. It improves the function of both spinal cord and
nervous system.
2. It prevents and controls diabetes.
3. It strengthens kidneys.
4. It helps in reducing chronic back pain and shoulder pain.
5. It gives relief in stiffness of vertebrae,
6. It reduces belly fat.
Contraindications
1. Avoid this asana in case of high blood
pressure.
2. Individuals who suffer from peptic ulcer should not do this asana.
3. This asana should not be performed who suffer from serious back injury.
4. Shalabhasana
Procedure: In order toperform shalabhasana, lie down in prostrate position. Spread the
thigh backwards. Hold your fists and extend arms. Keep your fists under the thigh and
then raise your legs slowly as high as you can. For best results hold this position for 2 or 3
minutes and then lower your legsslowly. Repeat the same action for 3to 5 times.
Benefits
1. It provides relief to persons who have mild
sciatica and slipped disc problem.
2. It strengthens the muscles of the spine,
buttocks and back of the arms and legs.
3. lt improves posture.
4. It stimulates abdominal organs.
5. It helps in relieving stress. Shalabhasana
6. It alleviates lower back pain.
7. It helps in removing constipation.
Contraindications
I. 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. Bhujangasana
like a snake that
Procedure: In this asana, the body posture remains it is
bhujangasana. In order to perform this asana, lie down
on the belly on the ground. cal ka
your hands near the shoulders. Keep your legs close together. Now, straighten up your
arms
slowly, raise the chest.Your head should be backwards. Keep this position for
some
this asana 3to 5 tumg
perform this
Then, get back to the former position. For good results,
Benefits
times,.
1. It alleviates obesity.
2. It provides strength and agility.
3. It gives relief from disorders of urinary
bladder.
4. It cures the diseases of liver.
5. It improves blood circulation.
6. It makes the vertebral column flexible and Bhujangasana
thin.
7. It cures gas disorders, constipation and indigestion.
8. It strengthens the muscles of hands.
Contraindications
1. This asana should be avoided who suffer from hernia, back injuries, headaches and
recent abdominal surgeries.
2. Pregnant women should not perform this asana.