Yoga as Preventive Measure

3 for Lifestyle Disease

LEARNING OBJECTIVES

Obesity-Procedure,Benefits & Contraindications for Tadasana, Katichakrasana, Pawanmuktasana,

3.1
Dhanurasana, Ushtrasana,
Matsyasana, Halasana, Paschimottanasana, Ardha-Matsyendrasana,
Suryabedhan Pranayama
Benefits and Contraindications for Katichakrasana, Pawanmuktasana, Bhujangasana,
3.2 Diabetes-Procedure,
Ardha-Matsyendrasana, Mandukasana,
Shalabhasana, Dhanurasana, Supta-vajarasana, Paschimottanasana,
Gomukhasana, Yogmudra, Ushtrasan, Kapalbhati
Benefits & Contraindications for Tadasana, Urdhwahastottanasana, Uttan Mandukasana,
3.3 Asthma-Procedure,
Gomukhasana, Matsyasana, Anulomma-
Bhujangasana, Dhanurasana, Ushtrasana, Vakrasana, Kapalbhati,
Viloma
Hypertension-Procedure, Benefits & Contraindications for Tadasana, Katichakrasana, Uttanpadasana,
3.4
Uttan Mandukasana, Vakrasana, Bhujangasana,
Ardha Halasana, Sarala Matyasana, Gomukhasana,
Makarasana, Shavasana, Nadi-shodhanapranayam, Sitlipranayam

evolved a system of sickness. Yogasanas can play an important role in

The ancient sages and saints ailments and
exercise wherein they developed a balance
between the relieving oneself from stress, preventing
the importance
individual to get remaining healthy and active. Realizing
body and the mind that helped the consciousness. of yoga, World Yoga Day is celebrated on June 21st.
acquainted with one's inner/spiritual GHovkoOYV 2615
In today's
Yogasanas influence our lives noticeably.
world, humans lead a stressful life. Though
man uses
3.1 Obesity-Procedure, Benefits &
the technique
strength for all activities, he is u n a w a r e of Contraindications
This results in
to replenish that energy and strength.
Pawanmuktasana, Matsyasana,
Tadasana, Katichakrasana,
Halasana, Paschimottanasana, Ardha-matsyendrasana,

Dhanurasana, Ushtrasana, Suryabedhan Pranayama

to the
Disproportionate growth in weight compared
as

it is a common
structure is called obesity. India, as a common
In

problem, which people have accepted

the various
thing. Obesitycauses work pressure on
blood circulation,
systems of the body like-heart,
excretory system, etc.
digestive system, breathing, hormone secretion
It affects the nervous system,
As a result, heart
and metabolic processes adversely. arthritis, asthma, ete.
disease, diabetes, blood-pressure,
are caused. These
and many psychosomatic problems
diseases further affect professional and social life.
intake
obesity are excessive
of
-

The main causes

of food and inappropriate food selection, luxurious

lack of physical activity
lifestyle, chemical imbalance,
3.1 A Yoga Posture
Figure
37
 and tension. All these mentioned factors lead to obesity Suggestion: As it covers spine so it should be in you
and changes in physical nature. In the present context, daily exercise routine practice.
we are giving the description of some Yogasanas here:
3. Pawanmuktasana
1. Tadasana Procedure:
Procedure: Stand up in Arms

attention position. Lift your

raised Lie on
your back.
arms upwards. Stretch your Gaze
fixed at
Exhale and, while inhaling, slowly raise the legs t
a 90 degree angle from the ground.
hands upwards. Raise your a point Stret
heels, and come on your toes. thebody Knees close to
Also pull up your body upwards. upwards the chest and
Chin close
After some time breathe out pressing abs Hand holding
to knees
knees
slowly and come to the previous
position. Repeat the same
exercise for 10 to 15 times.
Stand on
Benefits: toes
The asana stretches the
whole body and reduces
tiredness occurred due to
Figure 3.4 Pawanmuktasana
obesity or overweight.
Figure 3.2 Tadasana Bend both the legs at the knees and rest the abdomen
It helps correct muscle keeping the knees and ankles together.
imbalances and improves posture.
Hold the knees with both arms, clasping opposite
This asana improves agility and strengthens the
back, hips, and legs.
elbows.

Contraindications: Doing Tadasana should be

avoided ifa person has headache, low blood pressure,
dizziness or lightheadedness, joint, back or shoulder
concerns.
2. Katichakrasana
Bend the neck and place the chin on
continue to maintain the asana, breathing normally.
the knees,
Straighten the neck and lowerthe head back on the
ground.
Release the arms and place them beside the body.
While inhaling, straighten both the legs.
While exhaling, lower the legs back to the relax
position.
Benefits:

ARR
This asana helps in reducing belly fat.
I t helps in toning the arms, legs, and buttocks.
I t aids wight loss

Contraindications: Doing Pavanmuktasana should be

avoided if a person has shoulder, ankle, or knee injuries.

Figure 3.3 Katichakrasana 4. Matsyasana

Procedure: Stand erect, keep about 2 ft distance
between the feet, hands in front, in line with shoulders Chest up
Hold toes with
and parallel to each other. Now slowly twist maximum fingers of your hand
to either side with deep inhalation, exhale while Look up
you Cross legs
come back. Pause for 2-3 seconds at normal position
then twist other side. Repeat 10 times.
Benefits: Provides exercise to the waist lines. Crown on floor
Strengthens lower back region. It is one the best
exercises of yoga for intestines, improves digestion. Figure 3. Matsyasana
Due to deep breathing it improves the efficiency of Procedure: For performing Matsyasana, sit in
heart & lungs. Padamasana. Then lie down in supine position and

38 Physical Education-XII
 make an arch behind. Hold your toes with the fingers
Hold your toes with your Head touching the knees
of your hands. Stay for some time in this position.
index and middte finger Bend
Benefits: forward

I t helps in stretching the muscles between the ribs. Touch the

I t stretches and tones the front of the neck and
abdominals.
I t stretches and stimulates the organs of the belly.
This asana improves posture.
Contraindications:
Avoid doing Matsyasana if you have high or low
blood-pressure.
People suffering from migraine and insomnia should
also refrain from performing this asana.
The individuals, who have neck injury or lower back
problems, should not perform this asana.
5. Halasana
Figure 3.6 Halasana
Procedure: Lie supine on the ground, keeping feet
together raise the legs first 90° then by pressing floor
with palms take them backwards and try to touch feet
with the floor behind head. Hold it for about one minute
keeping breathing normal.
Benefits: Due to change in blood circulation, it
mproves overall health of the body. Reduces fat and
increases height. It makes the spine flexible and
muscles of the body strong. It is a good asana to improve
De digestion and get rid of constipation. Regular practice
S. makes the face radiant and sharpens the memory.
Suggestion: Initially it is not necessary to touch
the feet with the floor. Your feet may stay in the air.
Improve the position slowly. Do not jerk at any moment.
Contraindications: It shows strain on the back, so
after Hlalasana perform any backward bending p0sture
like Ustrasana.
6. Paschimottanasana
Procedure:
S i t with your legs stretched and raise both the arms
up.
in
and Place the palms on your respective knees.
elbow to
the floor
Don't bend
your knees
Figure 3.7 Paschimottanasana
Now bend your head and trunk slowly forward to
catch the toes with the thumb, index and middle
finger without bending knees.
Take a deep breath and exhale slowly. Try to touch
your head to your both knees.
Bend the arm and try to touch the elbow on the floor.
Exhale completely and, holding out your breath, stay
in this posture for a few seconds.
After few seconds, slowly returnto your initial position.
Repeat this exercise 3-4 times.
Benefits:
This posture contributes greatly towards losing the
belly fat.
It helps in correcting a bad posture.
It helps in keeping insomnia at bay.
This asana also helps in reducing anxiety.
Suggestions:
Pregnant women should not practise Paschimotta-
nasana.
A person suffering from slip disk, sciatica problem
or asthma should avoid Paschimottanasana.
The person sufferingfrom ulcer should not practise it.
Contraindications: Consult a doctor in case of
suffering from diseases of back, slip disk, sciatica pain,
cervical, spondylitis, backache, high blood-pressure,
heart diseases, ulcer, etc.
7. Ardha-Matsyendrasana
Procedure:
S i t with your legs extended.
Bend the left leg from the knee and sit with the heel
properly at the perineum or under the buttocks.
Bend the right leg and make it stand by the side of
the left knee.
Now slowly twist the trunk to the right side
the left arm around the right knee
and pass
catching the big
toe of right foot.

Yoga as Preventive Measure for Lifestyle Disease 39

 Reach up through the crown and chest polnt
I t increases purification of the blood as well as th
internal organs.
Turn your gaze over Exrend hand and
your shoulder in the fingers down Suggestions:
direction of the twist
Sole of foot flat Concentrate on solar
plexus chakra while doin
Roll shoulders back
on floor
Ardha-Matsyendrasana.
and down Leverage the Keep a proper margin between the legs so that tha
twist with a slight
Entire torso revolves elbow pressure
stomach remains light.
around spine against the knee Do not practise in complicated joints and painful
condition.
Anchor down through
bones in the hips Contraindications: One should practise only under
guidance in case of pregnancy, peptie ulcer, hernia,
Figure 3.8 Ardha-Matsyendrasana hyperthyroid, slip disc, sciatica pain, stone, appendi,
Twist the trunk and move to the right. weak joints, high blood-pressure and heart attack.
Turn the head towards right and look back bringing 8. Dhanurasana
the chin over the right shoulder.
Pass the left arm behind the back and try to hold the
right thigh with the left hand.
Repeat the asana on the other side by changing the
position of the legs and the hands.
Maintain the final position for some time on each
side.

Benefits
Ardha-Matsyendrasana helps in the contraction and
extension of the abdomen, waist and muscles of the Figure 3.9 Dhanurasana
back.
The entire Procedure: Lie supine on the stomach, bend
spine gets rotated around its axis. knees and hold the ankles
your
Spine gets two side twists throughout its length. keeping knees apart. Now
apply force upward, stretch the body up, and balance
This asana increases the it at naval. Look up and
elasticity of the spine, tones keep the breathing normal
the spinal nerves, and
the spinal cord.
improves the functioning of through nose. Try to keep your hands straight.
Benefits: It is the best physical
I t stretches the muscles on one side posture for whole
of spine; makes it healthy, flexible and strong, and cures
compressing the muscles on the otherthe
side.
body while
spine related disorders by providing ideal curve to the
I t relieves back pain and stiffness
in between the spine. It is the best exercise of yoga for the naval-
vertebrae. strengthens abdominal muscles, improves digestion and
It is useful for slipped disc. cures
constipation. It is one of the best exercises of yoga
I t massages the abdominal to strengthen
organs and increases the body muscles. It is also a good exercise for
the throat region. Its
digestive juices, making it useful for loss of regular practice removes pimples
and constipation. appetite and wrinkles, and
provides glow on face.
I t is useful for diabetics, with concentration on the Suggestions: Dhanurasana should be a of your
pancreas8. daily practice as it is efficient for the innerpart
systems ot
I t regulates the secretion the body.
of bile and adrenaline.
I t relieves tension that may have built 9. Ushtrasana
up in the back
by forward and back-bending asanas. Procedure: Stand on your knees
between the knees and also betweenkeeping
2 ft distance
I t opens the chest and increases the
oxygen supply the big toes. Ideally
to the lungs. toes should touch with the
from one side hold
ground. Now, by bending
I t loosens the hip the heel then bend the other side and
joints, relieving stiffness. hold the other heel. In the final
I t releases tension in the arms, shoulders, upper back curve to the
position, give maximum
and neck. spine by pushing the lower back and by
rotating the neck, keeping the breathing normal.
40 Physical Education-XII
 Suggestions: Persons suffering from pitta related
disorders should do this asana in winter season only.
Contraindications: People suffering from mild fever,
acidity, skin diseases and nose bleed should avoid doing
this asana.

3.2 Diabetes-Procedure, Benefits and

Contraindications

Figure 3.10 Ushtrasana Katichakrasana, Pawanmuktasana, Bhujangasana, Shalab-

hasana, Dhanurasana, Supta-vajarasana, Paschimottanasana,
Benefits: Ushtrasana makes the spine healthy,
Ardha-Matsyendrasana, Mandukasana, Gomukhasana, Yog-
flexible and strong. Its regular practice helps to cure mudra, Ushtrasan, Kapalbhati
lumber spondylitis and cervical spondilitis. It also helps
to reduce weight and to gain height. Its regular practice People suffer from diabetes due to faulty and tense
strengthens the throat region and provides glow to the lifestyle. This disease affects the other organs of the
face by getting rid of pimples and wrinkles. It helps to body, for example,eyes,kidneys,heart, etc. Few years
improve digestion too. ago, only aged people used to suffer from diabetes but
these days even children suffer from this disease.
Suggestions: Start with keeping toes straight. After
a week or two, try to keep the toes touching with the DO YOU KNOW
ground.
There is a myth that eating bitter substances like neem, karela,
10. Suryabedhan Pranayama methi, etc., will reduce the blood sugar level. However, they
have minimum effect on blood sugar level.
Diabetes is caused by the imbalance in metabolism
of various glands such as pancreas, liver, pituitary,
adrenal and thyroid. Normally, the sugar-level in food
r
W
per 100 c be 70-110 mg before meals and 110-140 mng
after meals. Ifthe blood sugar is more than the required
ce
result, it is a
condition calleddiabetes. Themain cause
al of diabetes is lack of insulin, a secretion of the pancreas.
It means generation ofînsulin is not as perthe need of
le bodycausing diabetes.
es Insulinis a hormone. Its function is to control the
he quantity of sugar in body. In the absence of insulin,
inability of controlling the sugar-level in the body affects
Figure 3.11 Suryabedhan Pranayama
nd
ga Procedure: Sit in Padmasana or Sukhasana keeping
for back and neck erect. Keep left hand in Gyan Mudra and
les Use right hand fingers as Pranayama Mudra to close
and open right nostril with the thumb and left nostril
with middle two fingers. Now by closing left nostril
LU Caused by an autoimmune process that
destroys the insulin producing beta cells in
the pancreas
our
s of deep inhale through right nostril (Surya Nadi) and
Type 1 There is no cure for Type 1 Diabetes.
then slow exhale through left nostril (Chandra Nadi).
eep repeating the process, every time you inhale
eeply through right nostril and slow exhale through Initially begins with insulin resistance when
the body cannot appropriately respond to
nce Lett nostril. Ratio of inhalation and exhalation should the insulin that a person is
making,
ally be 1:2. Type 2 Type 2 Diabetes can be prevented or
ding ES As this pranayama directly iníluences Surya delayed with increased phjsieal activity
and dietary changes
and i t melts the excess fat deposited in the body thus
num nelps to get rid of obesity. It is mostly used to get rid of
d by Unose diseases which are common in winter season like
O n cold, cough, sinusitis, bronchitis and asthma.

Yoga as Preventive Measure for Lifestyle Disease 41

the other organs of the body. Diabetes is a non-curable Benefits:
Pawanmuktasana stretches the neck and back.
disease. Till now there is no medicine for curing this
disease totally. Its treatment is only through controlling T h e abdomen muscles are tensed and the internal
are compressed
which increase the blood
the level of insulin in blood. organs
circulation and stimulate the nerves, increasing the
The symptoms of diabetes are feeling thirsty,
internal organs.
of efficiency of the
frequent urination, weak eyesight, delayed healing I T h e pressure on the abdomen releases any trapped
injuries, irritation, etc. Diabetes is of two types-type
II large intestine.
and type II. HbAlc test is required for testing type gases in the
is
diabetes. Through this, the real level sugar known.
of I t is helpful in curing constipation, gas, acidity,
Under the condition of diabetes for a long time,
nervous
indigestion and dysentery.
creates a condition
system becomes weak, placid and I t generates gastric juices
and reduces obesity.
it is essential to protect
of semi-consciousness. Hence, Pawanmuktasana balances the secretion of
laziness and
oneself from tension, food with sugar, hormones through thyroid gland and helps in the
obesity.Diabetes may be controlled through yoga. treatment of diabetes by managing the metabolism
given to control diabetes:
The follovwing asanas and other essential activities.
are

Abdominal muscles are compressed and nerves are

1. Katichakrasana
stimulated, which increase blood circulation and
of
helpful in increasing the efficiency abdominal
muscles.
in
Regular practice of this asana is helpful burning

ATA
of abdominal fat.
Contraindication: Consult a doctor in case of high
blood-pressure, weak heart, cervical spondylitis, etc.

Note: The practice of Pawanmuktasana is helpful in curing

obesity, weak
the diseases like arthricis, gout, stomach ache,
heart, gas, cold, reproductory problems, impotency, urinary
Figure 3.12 Katichakrasana
diseases, menstrual cycle related problems, hernia, hydrocele,
Procedure: See Katichakrasana's method in obesity
low blood-pressure, etc.
case.
Benefits: In order to keep diabetes under control, 3. Bhujangasana
katichakrasana is effective in stretching the spine and
Chest expanding
relaxing the back tissue. Performing this asana affects
Shoulder
forward and up
roling down
the pancreas, which keeps diabetes under control.
Contraindications: Doing katichakrasana should be
avoided during pregnancy, or if a person has hernia, Top of feet pressing Shoulder width apart
down on the ground Fingers spread wide
slip disc, or had been through an abdominal surgery
recently.
2. Pawanmuktasana
Knees close to Figure 3.14 Bhujangasana
the chest and
Chin close Procedure: Lie with the forehead resting on the
pressing abs Hand holding
the arms extended along the body and the le
o knees
knees ground,
fully stretched. Place both the hands by the side of the
raised.
chest, bending them at the elbows which are

Slowly raise the head by bending the neck backward

Looking up, raise the chest slowly from the grounu
giving a good bend to the spine.
+Further raise the upper part of the abdomen al
Figure 3.13 Pawanmuktasana maintain the posture.
method in obesity Bring down the upper part of the abdomen to t
Procedure: See Pawanmuktasana's
ground.
case
42 Physical Education-XIl
Lower the chest the ground.
to
Bring the forehead to the ground.
Come to the starting position by extending the arms.
Benefits:
As the chest is lifted in Bhujangasana, it opens
the heart for stress reduction and anxiety relief by
aiding in the release of the negative feelings and
frustrations. Also, the lungs expand resulting in
more oxygenation within the body that nourishes
the brain.
By opening thechest cavity and making space for the
lungs to expand, the practitioner can reap the health
benefits of Bhujangasana such as relieffrom asthma,
dissipating allergy symptoms and other respiratory
problems.
Bhujangasana is done in a position that gives a
gentle massage to the digestive tract and stretching
of the frontal plane, encourages optimal working of
abdominal organs and compressing of the lower back
invigorates the kidneys, resulting in an enhanced
gastrointestinal functioning.
While doing Bhujangasana, as you arch your back,
the spine gets a good stretch helping in strengthening
the spinal column. It also tones the legs, shoulders,
gluteal muscles providing one with a strong body.
This asana relieves backache and pain in the
neck. The stretching effect loosens and opens the
shoulders, chest and neck that alleviates tightness
in the upper body.
The impingement of sciatic nerve causes a shooting
pain down the leg. The solution is a safe spinal
stretching and an increased flexibility of the tissues
which can
be achieved through Bhujangasana.
*Bhujangasana awakens the Kundalini-the divine
cOSmic energy that fosters self-realization, increases
creativity, charisma, internal peace and spiritual
enlightenment. Physically, the Kundalini awakening
leads to greater body
strength and relief from kidney
stones, stomach and liver problems.
As the Kundalini is ignited, the seven chakras of
the body get balanced and co-ordinated,
bringing
noticeable transformations in the body, psyche and
attitude of the individual.
Suggestions:
I n case of
stiff backbone, practise Bhujangasana with
speed.
Do not curl the toes to avoid crunching of
the spine.
Strongly engage and firmly press the legs.
Ou must make sure to keep your stomach and
DOWels empty before you practise the asana.
Try to make the back circularso that the waist does
not get the weight of the body.
Breathe with an ease and maintain a distance of
about 3-4 inches in the legs.
After touching the ground with lower abdomen, keep
the chest and shoulder above the ground.
Contraindication: Consult a doctor in case your are
suffering from hernia, peptic ulcer, colitis, varicose
veins, pregnancy, tonsils and hyperthyroid.
4. Shalabhasana
Legs raised
from the waist
Chin stretched in
forward direction Lie flat on
the stomach
Arms at the sides
Figure 3.15 Shalabhasana
Procedure:
+Lie flat on the stomach with the legs and feet
together, keep the soles of the feet uppermost.
Place the arms under the body or keep them at
the sides.
Slightly stretch the chin in the forward direction.
Rest the chin on the floor throughout the whole
practice of this asana.
Slowly start raising the legs as high as possible
without straining. Don't bend the knees, keep the
legs straight and together.
Without straining the body, hold the final position
for as long as you find it comfortable.
Exhale and slowly lower the legs on the ground.
Come back to the starting position.
+Letthe breathing and heartbeat return to nornmal.
Benefits: This asana helps to control the level of blood
sugar in the body. It is useful in diabetie treatment as it
pushes abdominal organs due to the weight of the body.
Contraindications: This asana is not suitable for
people having high blood pressure or a weak heart.
People having abdominal tuberculosis, hernia, stomach
ulcers or any other similar condition should avoid this
asana.
Suggestion: Successive methods of Shalabhasana
should be used according to the condition and
severity
of the disease.
Yoga as Preventive Measure for Lifestyle Disease 43
5. Dhanurasana 7. Paschimottanasana
Hold your toes with your Head touching the knees
index and middle finger
Bend
forward
Touch the
elbow to
the floor

Don't bend
your knees

Figure 3.18 Paschimottanasana

Figure 3.16 Dhanurasana
Procedure: See Dhanurasana's method in besity
case.
Benefits: It enhances the operation of pancreas and
intestines which helps in regulating the blood sugar
levels in our body. As a result of which, the liver,
pancreas, and other enzyme producing organs will
function actively.
Suggestions: Dhanurasana should be a part of your
daily practice as it is efficient for the inner systems of
the body.
6. Supta-Vajrasana
Procedure: See Paschimottanasana's method in
obesity case.
Benefits:
Paschimottanasana acts as a stress reliever.
It reduces fatty deposits in the abdomen.
I t removes anxiety, anger and irritability, and calms
the mind.
I t stretches the spine and brings flexibility.
I t is good for constipation and digestive disorder.
I t tones the abdominal pelvic organs.
I t balances the menstrual cycles
This asana is recommended especially for women
after delivery.
Suggestions:
&Pregnant women should not practise Paschimotta-
nasana.

A person suffering from slip disk, sciatica problem

Figure 3.17 Supta-Vajrasana
Procedure: Sit in Vajrasana, bend backwards and
slowly put one elbow on the ground, then slowly put
the other elbow. Then by moving the elbows towards
knees, touch your shoulders on the ground. Put the
hands behind the head placing palms on the elbows.
or asthma should avoid Paschimottanasana.
T h e person sufferingfrom ulcer should not practise it.
Contraindications: Consult a doctor in case of
suffering from diseases of back, slip disk, sciatica pain.
cervical, spondylitis, backache, high blood-pressure.
heart diseases, ulcer, etc.
8. Ardha-Matsyendrasana
Reach up through the crown and chest point
Extend hand and Turn your gaze over

Relax the body and breathe normally through nose. fingers down your shoulder in the
direction of the twist
Hold the position for about 45 seconds. Sole of foot flat
on floor Roll shoulders
Benefits: Regular practice of this posture makes the
back and down
lower back strong hence helps to cure lumber region Leverage the twist
disorders. It makes abdominal muscles strong, improves with a slight elbow Enire torso revolves

digestion and makes the rib cage flexible. Regular pressure against around spine
the knee
practice gives strength of the thighs. Anchor down
chrough bones
Contraindications: Patients suffering from hernia,
in the hips
colitis or having swelling in any part around naval
should avoid doing this asana. Figure 3.19 Ardha-Matsyendrasana

Physical Education-XII
44
Procedure: 9. Mandukasana
Sit erect with your legs stretched out. Make sure
that your feet are placed together and your spine is
absolutely erect.

Now bend your right leg such that the heel of the
right foot lies next to the right hip.
Place the left leg next to the right knee by taking it
over the knee.

neck and shoulders towards the

Twist your waist,
left and set your gaze over your left shoulder. Make
sure your spine is erect.
These are many ways you can place your arms to
increase and decrease the stretch.
Hold the pose for a few seconds as you breathe slowly
but deeply.
Exhale and release the left hand, and then the waist,
chest and finally the neck. Relax as you sit straight.
Repeat the steps on the other side and then exhale
and come back to the front.
Benefits:
By regular practice of Ardhamatsyendrasana,
gastric juices are increased and the percentage of
the burning of blood sugar is enhanced by oxidation.
Various chemical activities are activated as a result
of solution of the problems related to stomach, liver,
kidney and pancreas. Basically, the kidneys are
protected and strengthened.
+Digestive and bio-activities are well organised.
Mainly, there is regularity in the storage of
glycogen by liver and changing it to sugar.
Figure 3.20 Mandukasana
Procedure: Sit in Vajrasana, clench the fingers
keeping thumbs inside. Now put the base of thumbs
on either side of naval. Pull the stomach in and bend
forward as much as you can easily, then raise the
head and look in front. Keeping breathing normal and
abdominal muscles relaxed, hold the position for about
one minute.
Benefits: Mandukasana helps to get rid of swelling
in any part/organ around naval. It is one of the best
exercises of yoga to improve digestion and to cure
constipation. During the practice of this asana, all the
parts of the body above naval get sufficient amount of
oxygenated blood hence it is good for brain, eyes, face,
throat, lungs and heart.
Suggestion: It should be a part of routine physical
postures.
10. Gomukhasana
Hands
Neck
and waist
clasped
behind the
straight back

There is quality improvement in the secretion of Knees one

Feet
equidistane
insulin hormone as a result of improvement in above the from hip on
Beta cells. other
either sidee
Ardhmatsyendrasana burns sugar stored in
blood by improving the process of oxidation and the
secretion of carbonic acid increases. It benefits the cell Figure 3.21 Gomukhasana
functions. Procedure:
Ardhmatsyendrasana is an appropriate option for
Sit with feet stretched.
solving the problems related to after-effects of
Fold the right leg at the knee. Bring the right foot
diabetes, blood-pressure, improving eye sight, ete.
to the left side and place it close to the left buttock.
Suggestions: Fold the left leg at the knee. Bring the left foot to the
From medical point of view, the frequency of the right side and place it close to the right buttock.
exercise should be increased and deep breath should Clasp the fingers of both hands behind the back.
be taken during the asana.
Keep the raised elbow behind the head in a pose
Relax while repeating the asana. in which the head presses against the inside of the
Practise the asanas only after getting free from raised arm.
morning ablution and take a balanced diet After maintaining the position for a few seconds,
Contraindication: Consult a doctor in case of high unclasp the hands, straighten the legs and relax the
blood-pressure, weak heart, cervical spondylitis, etc. body.
Yoga as Preventive Measure for Lifestyle Disease 45
 Release the left foot and extend it. 12. Ushtrasana
Release the right foot and,
starting position. extending it, come to the
Keep the neck
and waist straight.
D o the asana in the order after
2-3 minutes.
reverse pausing for

Benefits
Helps in controlling blood glucose levels.
Helps in maintaining cholesterol levels.
Helps in optimal secretions of the endocranial glands.
Figure 3.23 Ushtrasana
Suggestion: Practise for the movement of the joints
so that the stiffness of shoulders and Procedure: See Ushtrasana's method in obesity case,
buttocks may not
cause hindrance. Perform this asana first
thing in the Benefits: This asana helps in improving conditions
morning of the digestive, respiratory, endocrine,
Contraindications: People suffering from any kind of skeletal, and circulatory systems lymphatic,
knee injuury or shoulder/back pain must avoid this asana. Suggestions: See Ushtrasana's suggestions in obesity
case.
11. Yogmudra Asana
13. Kapalbhati

Figure 3.22 Yogmudra Asana

Procedure: Sit in Padmasana, hold the right Figure 3.24 Kapalbhati
big
toe with right hand and left big toe with left hand
by Procedure: Sit in Padmasana or Sukhasana keeping
crossing hands at the back. Now bend forward and touch back & neck erect. Keep both hands in
Gyan mudra.
your forehead with the floor. Relax the body and close the mouth slowly and
body relaxed. Kapalbhali
there keeping breathing normal. You can also
stay can also be
perform practised in standing position.
deep breathing exercise during the practice by making. Now with both the nostrils keep making quick ana
deep inhalation and slow exhalation. Perform for one complete exhales rhythmically ideally 60 strokes per
minute. minute. During Kapalbhati
forget about inhalation,
Benefits: Ifit is practised with deep breathing it makes inhale will be automatic and be at ease. There
shoula
be slight movement of stomach, stomach will go in whie
the body radiant and mind calm. It is a
very beneficial
posture for those suffering from chronic fever. It helps you exhale. Repeat 60 strokes at a stretch.
to cure hernia, diabetes, liver and digestive
disorders. Benefits; It is one of the best exercises of yoga for the
Its regular practice also helps to get rid of entire digestive system,
obesity. respiratory system and exere
Suggestion: It is not initially possible to touch the system. Its regular practice helps to cure diabete
forehead with the floor, bend maximum and stay in the naturally. It is a natural cure of respiratory ailmen
like breathlessness, bronchitis and asthma.
air and progress slowly.
tones up cardiac muscles and nerves of the
Kapalbhau
Contraindication: Do not ever strain and bend body.
forward with jerk. Suggestions: Always do Kalapbhati through counting
and not through time.
46 Physical Education-XIl
 aindications: Patients
suffering from severe DO YOU KNOW
ases like swellin around naval should avoid this
World Asthma Day is organised every year on first Tuesday
ana.
of May to increase awareness about asthma.
3Asthma-Procedure, Benefits & 1. Tadasana
Contraindications
Arms
adasana, Urdhwo
wahastottanasana, Jttan Mandukasana, raised

Bhujangasar
Dhanurasana, Ushtrasana, Vakrasana, Gaze

apalbhati,. Gonmukhasana, Matsyasana, Anuloma-Viloma fixed at

a point Stretch
sthma is a painful disease. In this disease, painful the body

reathing. feeling of choking and persistent cough,

upwards

te are generated. In Asthma, the tubes and lungs

ro cOvered with unwanted items or are not able to
mction smoothly due to extremesensitivity. In case of
Asthma, the breathing route and
contracted tubes are
nable to suckinair, andthe breathing process becomes Stand on
mpossible. The thyroid and adrenal glands do not work toes

oroperly in asthma patients and the body is full of toxic

tems. The lungs are under pressure tothrow out those
substances from the body. Among all human physical
systems, lungs are very sensitive. They are easily
Figure 3.25 Tadasana
affected by the polluted air, inhaling dust-particles,
Procedure: See Tadasana's method in obesity case.
fog, allergy or internal lack of control and psychological
In asthma, the process of inhaling and Benefits: Doing Tadasana improves breathing. It opens
genetic reason.
exhaling becomes very complictated. The cortisol, up the lungs and lets one breathe deeply.
ACTH and Adrenal hormone used for its solution further Contraindications: See Tadasana's contraindications
complicate the problem. Hence, regular Yoga exercise is in obesity case.
the effective and permanent treatment of Asthma.
2. Urdhwahastottanasana
1
10 House
Heart Dust
02
bum
Outdoor
Allergens
09
Smoking
03
Molds
Common
Asthma
Inlections Triggers
04
Strong
mells
07 Figure 3.26 Urdhwahastottanasana
Cock.
roaches 05 Procedure:
06 Animal After releasing the entire neck muscles with rotation
Danger clockwise and anti-clockwise, relax the arms and
Weather
neck completely.
Taking a deep inhalation, raise the arms above your
A trigger is anything that causes shoulders and head and bring the fingers to interlock,
fhe airway to tighten or twitch and as you exhale go on to your toes high up.

Yoga as Preventive Measure for Lifestyle Disease 47

 While coming back, slowly remove the left arm an.
Inhale again and stretch the arms up andlegs moving and
then the right arm.
up with firm rooting of the toes on the ground, and
feel the stretch at the shoulders and neck. Bring the knees to the starting position.
The deeper the stretch upwards, the deeper the pose, Benefits:
and try and balance the body on the toes bringing With regular practice, you can get rid of back pain.
the focus to any one point with the eyes.
Beneficial in sore throat.
Remain stretched upwards for about 8 breaths.
Helps in improving the movement of diaphragm
Release the pose by stretching the arms backwards,
By its practice, slowly your knees start getting
and as you exhale bring the arms down and feet on
stronger.
the floor.
Contraindications:
Benefits:
Uttan Mandukasana should not be done by those
Considered to be very effective in improving mental
health and with its help problems like anxiety, stress who have more back pain.

and depression can be overcome. I f you have knee problem then do not practice this
I t also helps in keeping the spine straight. Urdhwa- asana.

hastottanasana can be beneficial for those who have This asana should not be practised even ifthere is
pain in the hump or spine. pain in the elbow.
I t helps a lot in balancing the body. This asana should not be done by those who havea
Contraindications: lot of pain in their shoulders.

Severe pain or injury to any part of the body 4. Bhujangasana

Dizziness or severe headache Procedure: The procedure of Bhujangasana has
Disability or old age already been discussed in Diabetes case.

3. Uttan Mandukasana

Chest expanding Shoulder

forward and up rolling down
Shoulder
Top of feet pressing
width apart
down on the ground
Fingers
spread wide

Figure 3.28 Bhujangasana

Figure 3.27 Uttan Mandukasana Benefits:

Procedure: Extension and compression of chest during
First of all you sit in Bhujangasana organises deep breath.
Vajrasana. It
Spread both knees. damages the barriers in the path of lungs by
making tissues related to respiratory system flexible
Now lift your right arm, bend it and
place the palm I t removes obesity.
under the left shoulder by taking it back from above
I t strengthens internal
the right shoulder. organs which are helplu
in respiratory system.
I n the same way, now bend the left arm and
take *It gives relief from disorders of the urinary bladael
it from above and place the palm under the
right It improves blood circulation.
shoulder
Pull yourself up. I t makes the vertebral column flexible and thin.
Stay in this posture and gradually increase its Contraindication: Consult a doctor in case your a
uffering from hernia, peptic ulcer, colitis,
duration.
veins, pregnancy, tonsils and varnc
hyperthyroid.
48 Physical Education-XI
 D h a n u r a s a n a

Face towards Left hand

wall behind near chest

Body twisted
Left hand
towards raised knee
at the back

Left foot
across
Right hand on left foot
right knee

Figure 3.31 Vakrasana

Taking the right arm from outside the left knee,

Figure 3.29 Dhanurasana rest the palm near the claws or place it on the

Deacedure: See Dhanurasana's method in obesity ground.

case.
Renefits: People suffering from asthma must practice
his asana as it helps open up the chest region and
facilitate better breathing.
Contraindications: Dhanurasana should not be
perforned by people suffering from high blood pressure,
hernia, ulcer or heart ailment.
Move behind the back of the left hand and roam
as far as possible, setting it on the ground.
Remain in practice, and then leave the practice in
the opposite order and apply posture on the other
side as well.
Benefits: It increases the liver capacity and strengthens
the lungs. This asana helps in asthma treatment

6.Ushtrasana effectively.
Contraindications: Avoid this asana if you are
Procedure: See Ushtrasana's method in diabetes case.
suffering from severe back pain. This asana is also
Benefits: not recommended for people suffering from ulcer and
It
opens the front of the body, pectoral muscles and hernia.
hip flexors.
8. Kapalbhati

Figure 3.30 Ushtrasana

This asana engages the entire frontal region and the
sides of the body. Figure 3.32 Kapalbhati

t helps in toning and relaxing the airways.
Ontraindications: Avoid doing this asana if you
ave
high blood pressure or severe fatigue.
1.Vakrasana
Sit upright in Dandasana.
Install the left foot on the ground on the left side of
ek ofthe right foot by bending it from the knee.
Procedure: See Kapalbhati's procedure in diabetes
case.
Benefits: It is one of the best exercises of yoga for the
entire digestive system, respiratory system and excretory
system. It is a natural cure of respiratory ailments like
breathlessness, bronchitis and asthma.
Contraindications: Patients suffering from severe
diseases like swelling around naval should avoid it.

Yoga as Preventive Measure for Lifestyle Disease 49

 9. Gomukhasana Chest up
Hold toes with
fingers of your hand
Hands
Neck Look up
clasped
and waist behind the Cross legs
straight back

Feet
Knees one equidistant Crown on floor
above the from hip on
other either side Figure 3.34 Matsyasana

Benefits:
Matsyasana is helpful in curingback pain, kneepa
Figure 3.33 Gomukhasana and tonsillitis.
pain
Procedure: See Gomukhasana's procedure in Diabetes I t also cures the defects of eyes.
case.
Skin diseases can be cured if we practise this asan
asand
Benefits: regularly.
Gomukhasana provides rhythmic breath and This asana is helpful for the treatment of diabetes
strengthens lungs and chest. I t helps in relieving tension in the neck ani
This yogic pose has shown positive effects on kidney shoulders.
simulation which lead to better functioning of
I t provides relief from respiratory disorders b
kidneys and is helpful for diabetic patients.
encouraging deep breathing.
Gomukhasana helps in stretching the full body
I t improves posture.
parts like shoulders, arms, chest, trapezius, glutis, I t is the best asana to get relief from asthma.
hamstrings and quadriceps.
in Contraindications: See Matsyasana's contraindica
Practising Gomukhasana regularly can help tions in Obesity case.
curing sciatica pain.
I t helps in releasing the stiffness from shoulders and 11. Anuloma-Viloma
making them more flexible.
I t increases blood purification.
I t strengthens heart and arteries by controlling
temperature and breathing.
I n case of asthma and weakness of mind and body,
this asana is essential, as it helps in removing
fatigue, tension, worries, etc.
I n this asana, the straight position ofspine relaxes
the lungs, which are then able to function smoothly.
Figure 3.35 Anuloma-Viloma
Suggestion: Practise for the movement of the joints
Procedure: Sit in Padmasana or Sukhasana keeping
so that the stiffness of shoulders and buttocks may not back & neck erect, body relaxed. Put left hand in ya"
cause hindrance. Perform this asana first thing in the Mudra and use right hand for Pranayam Mudra to elu*
u
morning. and open right nostril with thumb and left nostril wi
Contraindications: People suffering from any kind of
middle two fingers V
knee injury or shoulder/back pain must avoid this asana.
Now by closing right nostril inhale deeply wtnl t
Note: Gomukhasana is a beneficial exercise in diseases like left nostril then make slow exhale through right nostl a
impotency, urinary tract infections, gynae diseases, gout, Now inhale through right nostril and make exhal te
dysentery, piles, high blood-pressure, sciatica pain, frozen through left nostril. Keep repeating the process.
inhale and slow exhale should be in such a way
shoulder, diabetes, hernia, obesity, back pain, gastric diseases
and breathing system. inhale and exhale ratio maintain as 1:2.One inhale
one exhale make one round, repeat 14 rounds at a tin
s
10. Matsyasana Benefits: It tones up neurons and thus improve ththe
Procedure: See Matsyasana's procedure in Obesity efficiency of brain and nervous system. It make
gular
mind calm and helps in concentrating. Its Teg
case.

50 Physical Education-XI
practice cures insomnia. As Asthma is
involving lungs and brain, so
a
complex High Blood-Pressure: High blood-pressure is a serious
disease by improving
lung capacity and calming the mind, it leads the way problem in modern lifestyle. Due to this, problemslike
cure of Asthma.
cohesive heart disease, heart failure, stroke, kidney
for natural failure and many other problems are flourishing.
Suggestion: As iit is a first
pranayama,
40 days to get all benefits of other Pranayamperform
so it Hypertension Refers to Excess Pressure: When
also.
the blood flows forcefully into the arteries,the extra
Note: Start m-Vilom Pranayam by inhaling and exhaling pressure exerted on the arterial walls (surfaces) 1s
through left nostril.
called high blood-pressure. This is called systolie
blood-pressure. That is, the heart has to workmore
than normal to maintain blood flow in the arteriès.
When the heart is in a state of rest, i.e., from one
3.4 Hypertension-Procedure, Benefits beat to another, it is calleddiastolic blood-pressure.
&Contraindications
A person's normal blood-pressure is 120/80, but it is
natural to increase with age. But scholars differ about
Tadasana, Katichakrasana, Uttanpadasana, Ardha Halasana,
how normal blood-pressure should be considered with
Sarala Matyasana, Gomukhasana, Uttan Mandukasana,
Vakrasana, Bhujangasana, Makarasana, Shavasana, Nadi- increasing age.
shodhanapranayam, Sitlipranayam Generally, high blood-pressure is considered to
beabove 140/90 of blood-pressure. Yogasana has an
The abnormal pressure produced in the blood stream is important role in its prevention or rescue. Blood-
called hypertension. The blood-pressure of a healthy pressure can be kept in a normal
and normal person ranges between 120-130 systolic state by regular practice of the Gaze Arms
and80-90 diastolic, but in normal condition,higher following yogasanas: fixed at raised
and lower blood-pressure is considered to behigherthan point
1. Tadasana
130and lower than 100, respectively. In fact, blood-
pressure is the force applied by the heart to blood flow Procedure: See Tadasana's
inthe arteries. But when there is an irregularityin the method in obesity case.
arteries and abnormalities in the haemorrhagic system, Benefits: Stretch
the body
the systolic and diastolic blood-pressure increases. This asana helps lower the upwards
In the state of blood-pressure, there is stiffness and blood pressure naturally and
narrowing of the arteries, due to which the heart has reduce hypertension induced
to apply excessive labour and force to transmit blood by stress. Stand on
tothe arteries, as a result, the heart is always in a I t also stimulates the heart toes
dangerous state. Generally, stress, substance-abuse, and nervous system.
blood-pressure in an emotional and excited state
Contraindications: See
increases during exercise. However, it soon falls into the Tadasana's contraindications
normal range. But, due to arterial sclerosis obesity, in obesity case. Figure 3.36 Tadasana
highcholesterol, mental tension, heredity etc., the 2. Katichakrasana
nereased blood-pressure can be brought to normal state
by therapy. Yoga practice is the perfect way to recover
ARA
high blood-pressure.
Before understanding hypertension, we have to
understand blood-pressure.
Blood-Pressure: The pressure exerted on the
vessel walls (surfaces) by the blood flowing in
theblood vessels is called blood-pressure. The
areries are the tubes that carry blood from the heart
diferent parts of the body. The heart organises the
OW of blood by pumping blood into the arteries. This Figure 3.37 Katichakrasana
pressure applied on it is called blood-pressure. Procedure: See Katichakrasana's method in obesity
DO YOU KNOW case.
Most
Benefits
people with hypertension don't have symptoms. I t helps in treating high blood pressure.
Yoga as Preventive Measure for Lifestyle Disease 51
 This asana helps in relieving stress. 4. Ardha Halasana
I t helps in reducing the risk of cardio-vascular
diseases.
Contraindications: See Katichakrasana's contrain-
dications in obesity case.
3. Uttanpadasana
Figure 3.39 Ardha Halasana
Procedure:
L i e down on the yoga mat comfortably on your bac;
and come to Shavasana - the corpse pose.
Figure 3.38 Uttanpadasana
Stretch your legs to full length. Keep both the fee
Procedure: together. Keep your heels and big toes together. Pla:
L i e flat on your back on your yoga mat, breathe your hands alongside your body with palms facing
normally. Both your hands should be placed down.
body and your palm should be
alongside of your Slowly breathe in.
facing down word.
Gradually raise both legs up such that they ar
the
Now inhale slowly and try to lift your leg from perpendicular i.e. at 90 degree angle with the ground
degree angle from
floor and keep your leg at 45-60
While rising your legs make sure your knees are
the floor. straight and in line with your legs.
Your upper body should be parallel to the floor and
Now hold on to this position.
try to keep your leg straight.
Hold in this position for some time at least for 15 to Slowly breathe in and breathe out normally keeping
yourself in this position.
20 seconds to feel pressure in lower abs.
To release from this position, breathe out and slowly B e here aslong as you are comfortable doing in.
lower your legs to the floor. Now keep your both you are a beginner, be in this position for 3-4 breaths
hands alongside your body, keep your leg straight Exhale.
and take a deep breath and relax. to the mat.
Slowly bring down your legs
Benefits: Keep your legs straight.
Strengthens the abdominal organs.
Keep your hands alongside your body.
Improves the function of reproductive organs. Take deep breath and relax.
Improves the function of digestive system. Benefits:
Increases blood circulation around the body.
Helps in improving blood
circulation to the entin
movement and helps to remove
Improves bowel body.
waste from body, such acidity, indigestion and
as
with varicos
Relieves swelling and pains associated
constipation.
Contraindications: Regular practice of Uttanpa- veins
dasana can be very helpful for those who
are suffering Improves kidneys and liver functions.
from any perennial back pain, because
while practico- Relieves insomnia and sinusitis.
lots of pressure on the spine
ing this asana it creates the Relieves anxiety.
and also stretches the spine, that helps improve
to
to a great extent.
back pain. I t encourages body awareness
flexibility of our spine that helps prevent
to
52 Physical Education-Xll
Contraindications:
Contraindications: Avoid this posture if you have
Injuryand urgery: Students who have undergone high or low blood pressure. Migraine and insomnia
anyTecent stomach surgery, this posture should be patients should also refrain from doing this pose. Those
completely avoided. who have had serious lower-back or neck injuries are
strongly recommended not to practice this pose.
Lack of Body-Breath Conneetions: Lack of
of breath can make it a mechanical
6. Gomukhasana
a w a r e n e s s
1ovement
mo
and impact the holding time of the
posture. Hands
Neck
clasped
and waist
5. Sarala Matyasana behind the
straight back
Feet
Knees one equidistant
above the from hip on
other either side
Figure 3.41 Gomukhasana
Procedure: See Gomukhasana's procedure in Diabetes
case.
Benefits:
Helps in reducing high blood pressure.
Figure 3.40 Sarala Matyasana
Increases blood flow.
Procedure Ensures the body gets more blood and nutrition.
Lie on your back. Your feet are together and hands
Procedure: See Gomukhasana's contraindications in
relaxed alongside the body.
Diabetes case.
Place the hands underneath the hips, palms facing
down.Bring the elbows closer towards each other. 7. Uttan Mandukasana
Breathing in, lift the head and chest up.
Keeping the chest elevated, lower the head backward
and touch the top of the head to the floor.
With the head lightly touching the floor, press the
elbows firmly into the ground, placing the weight
on the elbow and not on the head. Lift your
chest
up from in-between the shoulder
blades. Press the
thighs and legs to the floor.
Hold the pose for as long as you comfortably can,
the 3.42 Uttan Mandukasana
taking gentle long breaths in and out. Relax in Figure
posture with every exhalation. Procedure: See Uttan Mandukasana's method in
Now lift the head up, lowering the chest and head Asthma Case.
to the floor. Bring the hands back along the sides of Benefits:
the body. Relax. T h e asana also makes your elbows strong.
Benefits: With consistent practice, you can prevent shoulder
Lclps in improving blood circulation to the entire pain.
a long time, then the
body. I f the posture is maintained for reduced.
Stretches the chest and neck. fat around the stomach can be
With regular practice, you can also improve your
Helps relieve tension in the neck and shoulders.
respiratory problems.
*Provides relief from respiratory disorders by
Contraindications: See Uttan Mandukasana's
encouraging deep breathing. method in Asthma Case.
*Tones the parathyroid, pituitary and pineal glands.
Preventive Measure for Lifestyle Disease 53
Yoga as
 8. Vakrasana The internal contraction and flexion of the sni
cord relaxes the sensitivities and sensations
of
Face towards
Left hand
peripheral nervous system, which in turn resuts
wall behind relaxation of blood circulation by calming the aro
near chest
Body twisted of the voluntary and involuntary systems.
towards raised knee Left hand
at the back Bhujangasana helps maintain blood fluid h
controlling the balance of function of kidneys, adren
Right hand on left foot
Left foot gland and thyroid gland. Impure and thick bloi
across makes the condition of hypertension
right knee permanent,
Suggestions:
In extreme stages of high blood-pressure, Bhuian.
Figure 3.43 Vakrasana gasana should be done under the direction of extreme
rem
caution.
Procedure: See Vakrasana's procedure in Asthma case.
Benefits: In this asana, internal organs are twisted Breathing should be very soft and thoracic
spine
should be without high pressure.
which helps in draining the blood and secretions
accumulated in the abdominal organs and ducts of the I t is more appropriate that only the initial
experimenta
abdominal organs respectively. It controls the high of Bhujangasana be practised.
blood-pressure effectively. Although constricted blood vessels expand and protect
Contraindications: See Vakrasana's contraindica- against blood pressure at the time of Bhujangasana
tions in Asthma case. and blood gets normal speed, necrosis is the more
useful practice in the acute stage of blood-pressure.
9. Bhujangasana
10. Makarasana
Chest expanding
forward and up
Shoulder
Shoulder rolling down
width apart
Fingers Top of feet pressing
spread wide down on the ground
Figure 3.44 Bhujangasana
Procedure: See description of method of Bhujangasana Figure 3.45 Makarasana
in Diabetes case. Procedure:
Lie down on the floor on your stomach.
Benefits:
I n Bhujangasana,
turning from the central part Fold your and keep the tip
hands of the
elbows on
the ground with your fingers facing upwards. Keep
of the body causes impulse in blood-pressure
your elbows shoulder distance apart.
and complete obstruction. They swell with the flow
of pressure in the arteries. On the other hand, due Now, raise your shoulders and head. Keep your neck
Lo obstruction in the blood flow of the veins of the straight and look ahead.
lower extremities, its reefs are also enlarged. As Bend your head a little forward and place your chin
a result of the above-mentioned state during the in your palms.
resting period, blood circulation takes place at a Stretch out your legs with the toes facing outwards
rapid pace. In this way, Bhujangasana reduces the Feel your body touching the ground.
working pressure of the heart by accelerating the Breathe normally and slowly and relax yourmuscles
expansion of blood vessels. Stay in the asana for a few minutes until you feel
Bhujangasana produces diffused air pressure in the completely relaxed.
lungs. This pressure provides a natural work force To release from the position, gently remove
to the heart, the heart is filled with blood and the yout
palms from the chin, bring your shoulders and hea0
muscles and blood vessels become strong. down, and roll over.
54 Physical Education-Xl
Benefits:
I n the posture, the ligaments and related deep
and
Makarasana offers.deep relaxation for your shoulders muscles of the bones remain in the laxity
their chemical requirements are reduced.
Also, all
and spine.
external
internal systems operate naturally due to
I t relaxes your body completely and eeps you chemical
pressure loss. Due to this palliative state,
rejuvenated.
and biological supplies and stimuli calm down
and
the body and the mind of tension.
I t relieves reduce heart and blood-pressure.
eats hypertension, heart diseases, and mental
M a k a r a s a n a
Physical stability, breathing speed
and mental disorders concentration create emotional peace. The calm
Makarasana helps you to breathe slowly, efficiently, and floated brain listens to the peaceful hormones
and deeply. for involuntary action. Peace in blood-level and
increased levels of preventive hormones removes
The asana
turns
your mind inward, calming it and
preventing anxiety. blood-pressure related side-effects.
Make sure that your body is The respiration calms the brain and spinal cord
Contraindications: stimulation by inhibiting reflex action. This condition
mfortable while practicing the asana. If you have a
serious back injury, it is best to avoid Makarasana. For provides relaxation to the heart, respiratory and
those with neck injuries, avoid any pressure or support
haemorrhage by stopping the charged and moving
for the neck and let it stand neutral. Otherwise, place functions of the sympathetic nerve.
folded blanket around the neck as support during
Suggestions:
the asana. A t the physical level, try to stop voluntary action-
11. Shavasana reaction and mental agility completely.
The tendency to sleep should be avoided and external
Feet apart, toes
Hands straight, palms away
from thighs and faces upward pointing upward examination of the body should be done with caution.
Eyes closed
Exclusive: Shavasana is the most adapted condition
for relaxation, energy conservation and vitality from the
point of view of anatomy. Free from gravity pressure,
Lie straight on the back all the internal systems of the body and the organised
nervous system release mental and somatic stress.
Figure 3.46 Shavasana This practice aids in the regeneration of body cells. It
is beneficial in case of pulse weakness, nervousness,
Procedure:
neurosis, insomnia, high blood-pressure, asthma,
Lie straight on your back. stress, depression, etc.
Keep a distance of one foot between both the legs.
Contraindications: In the state of deep depression
Keeping both hands straight, keep the palms at a or dementia, active rugs of yoga must be done betore
distance of 6 inches from the thighs. Shavasana.
Close the eyes and internally make the body
completely lax and relaxed. 12. Nadi-shodhanapranayam
Falling from action is the breath.
Benefits:
Inof the event of respiration, the voluntary nerves
the brain-driven sensory are reduced to a
minimum as the voluntary actions stop. The lower
centres of the brain control the physiological
state compared to the primordial brain, and the
activation of the parasympathetic nervous system
esults in the calming of the sensory pulse. In
ns state of restlessness, their connection to the
Drain is not established, due to which the state of
restful
Pychosomatic peace, percussion and deep Figure 3.47 Nadi-shodhanapranayam
sleep is created.
Yoga as Preventive Measure for Lifestyle Disease 55
Procedure: This asana should not be done in full stomach
*Sit in a relaxed position. Keep the shoulder loose and this could lead to problems related to digestion
spine straight. 13. Sitlipranayam
Place the left hand on the left knee. Keep the palm
open towards the sky.
*Now. put the middle and index finger between the
eyebrows. Also, keep the thumb on the right side of
the nostril and the little finger and ring finger on
the left nostril.
*The ring finger and the little finger will be used
for opening and closing of the left nostril. Also,
the process will be done by the thumb for the right
nostril.
Exhale through the left nostril by pressing the right
nostril by the thumb.
*After breathingthrough the left side, press the left Figure 3.48 Sitlipranayam
portion of the nostril gently with the little finger and
index finger Procedure: Sit in Padmasana or Sukhasana, keeping
* Now, exhale from the right side by releasing the back and neck erect, body relaxed. Put the hands in
thumb from the right side. Gyan Mudra. Now open the mouth and make tongue
Breathe in from the right side and exhale from the round like a pipe. Inhale deeply through tongue and
left nostril. The first round of this pranayam is now make slow exhalation through both the nostrils. Keep
complete. repeating the process through deep inhaling through
* In same manner, breathe
pipe like tongue and exhale slowly through both
the
nostrils.
through alternative nostrils. Repeat 14 rounds.
Benefits: As it is a cold pranayam hence cures diseases
Benefits: caused by Pitta Vradhi, like skin diseases, acidity, nose
This asana helps to keep the mind calm, happy and bleeding, mild fever, etc. It is extremely useful for those
peaceful persons suffering from Hypertension and High B.P.
I t also helps in releasing accumulated tension and Mouth related disorders get cured. It makes the body
fatigue. cool hence more beneficial during summer.
I t enhances the ability to concentrate. Suggestion: Perform Sitlipranayam more during heat
Contraindications: wave
* This asana should be avoided by a person suffering Contraindications: Patients suffering from sinositis,
from any infection. The person must wait to heal bronchitis and asthma should avoid it specially in
completely before resuming practice. winter.
SUMMARY
Yogasana is a favourable state of body and mind.
Many diseases arise due to chemical imbalance, lack of physical work, inappropriate diet, stress, etc.
Yogasanas can be helpful to control or cure these diseases easily.
Obesity: An excessive increase in body weight by the ratio of structure is called obesity. Life style, chemical imbalance,
labour inferiority, inappropriate diet and stress etc. can lead to obesity. Various yogasanas halasana, ardha-
matsyendrasana repair the digestive system by making metabolism effective.
Diabetes: Caused by unbalanced secretion of various glands located in the body. Asmall amount of insulin hormone is
secreted by the pancreas in particular. Yogasanas,such as bhujangasana, paschimottanasana, pawanmuktasana,ardha
matsyendrasana etc. can control the amount of sugar by stimulating gastritis.
Asthma: The organs of the respiratory system are covered with foreign fluids and as a result the respiratory gales.
Various yogasanas, ike gomukhasana, bhujangasana, paschimottanasana and matsyasana are helpful to cure this disease.
Hypertension: Theexcesspressure on the arterial surfaces is called hypertension. Normally it is 80/120 mm/kg, exceeding
this is considered a condition of hypertension. Various yogasanas like tadasana, bhujangasana and shavasana increase
the amount of blood circulation in the heart and help in the flow of blood to the heart.
6 Physical Education-Xll