net AS PREVENTIVE MEASURES of human beings is deteriorating day by lifestyle diseases are spiking due to factors lifestyle, bad diet and increasing of bacteria, parasites and viruses in the Globally, the challenge is to develop anger antibiotics and drugs to control new viruses and bacteria. In such es, asanas play an important role ‘the onset of many adverse health simple and economical preventive “help in treating most of the cable lifestyle diseases “health of people. The aim GOLLY 9 Yoga and Lifestyle *Yoga is a light, which once lit, will never dim. The better your practice, the brighter the flame.” | BKS iyengar a our body. At the same time, it helps in reduci stress and anxiety, weight, hypertension, sep disturbances, symptoms of lower back pain any fatigue. The flexibility of the spine increas, joints become more mobile, the lymphatic sytem and metabolism are stimulated, circulation of blood is boosted, blood pressure is normalised and stabilised, the nervous system is soothed and sharpened, and the skin becomes clear and fresh. ‘There were 84 classic asanas in several classical texts on yoga, which are said to have been taught by Lord Shiva. In contrast to gymnastic exercises or aerobic exercises, which lay stress on the conversion of energy or tension into movement, these yogic poses are about fortifying mental focus and establishing a conscious understanding of movement. The emphasis is on the quality of performance. Instead of getting the body fixed, one feels rested and recharged. Asanas as a preventive measure are useful in many ways and the uses are broadly discussed below: 1. Mental Health: Mental health can be improved by performing suitable asanas. Asanas like ji . Balasana, Uttanasana, Uttana Shishosana, et€, help in relieving stress and depression. They are also helpful in treating anxiety and mental disorders. 2. Healthy Joints and Bones: Bone diseases can be prevented by performing suitable asanas Asanas like the warrior poses, triangle pose, bridge pose, etc. are helpful in strengthening _ our joints and bones, Asanas are also helpful those suffering from osteoporosis. They alsoorrect the posture and relieve tension in the spine \ Dealing with Obesity and Diabetes; ‘The arious types of asanas involve twisting the backward and forward bends and other xctivities that promote digestion and help in There are asanas that help the the pancreas to remain active which \ps in regulating and managing high | and blood sugar levels. Asanas like na, Vajrasana, Chakrasana, Ardha rasana, Paschimottanasana, etc, ate the prevention of diabetes. Figure 3.2 Body asanas useful in keeping a body fit Standing Asanas: Standing asanas like Ardha na and Tadasana help in promoting nd muscle flexibility and increasing the na of the body which is a back bending position, is very usef for stretching our back and strengthening the spine. ‘Twisting Asanas: Ardha \drasana makes the spine flexible and increases its elasticity: Trikoneone Lying Asanas: Shavasana has a calming effect and fights symptoms of stress and anxiety. OBESITY - PROCEDURE, BENEFITS AND CONTRAINDICATIONS FOR VAJRASANA, HASTASANA, TRIKONASANA, ARDHA MATSYENDRASANA What is Obesity? a negative effect on become a universal more than doubledand thighs, make joints of the knees an more flexible, and correct posture. Contraindications 1. Patients of knee and back i extra careful while practising’ should take it up only under a trained expert. 2. The same caution applies to intestinal ulcers and other and large intestines. This asana might cause severe feet, ankles and knees. . selves to avoid straining the joit Procedure astasana Hastasana 1s a standing yoga name is Urdhva hasta ‘upward ‘alled the a flat surface. You may use er legs should stre es crossing ting on the heels and ht and your head Tea knees, Procedure ulsory, you may close your ou focus on your inhalation and hs you take should be 6. Beginners may hold this position for 5-10 minutes daily and increase the duration gradually 0 minutes. Benefits The most significant benefit of vajrasana for obese individuals - or for those who want to avoid becoming obese - is the improvement of digestion. This position lowers the circulation of blood in the lower legs, diverting it to the abdominal area, where the digestive organs are located. + Vajrasana helps in case of gas formation inthe stomach and stops the formation of ulcers. It also brings relief from constipation. + Apart from aiding proper digestion of f this asana is also known to alleviate lo problems, calm the nerves, strengthen th =«4. Calmly direct your gaze upwards «ign your thighs in such a way that they pull the kneecap up. Straighten your legs without locking your knees. There should be a minor bend at the knee in onier to avoid stressing the 9, Hold the position for a minute at the least, ‘To ando, exhale and bend the arms back to lower them Benefits ‘¢ Hastasana is especially beneficial for those with weight problems since it fully stretches the stomach organs and improves digestion. Additionally, it also stretches the armpits and shoulders and boosts circulation throughout the body. © Hastasana is also known to correct body posture, reduce stress, bring relief from sciatica and tighten the buttocks and abdomen. Contraindications 1. Individuals who have shoulders or neck injuries should avoid this posture. 2. Beginners should first practise strengthening their armsand properly practise tadasana before taking up hastasana. Arms can be strengthened by securing them with shoulder-width loop around the upper arms, just above the elbows. Trikonasana, or the ingle Pose (‘trikona’ for “triangle), is another standing yoga pose which those wanting to control their weight will find useful. It has three advanced forms: utthita trikonasana (extended triangle pose), baddha trikonasana (bound triangle pose) and parivrtta trikonasana (revolved triangle ich should be done only after the basic Procedure Figure 3.5 Trikonasana 3. Align the centre of the left heel with the centre of the arch of the right foot. Your feet should press the ground firmly and the weight of the body should be equally balanced on both the feet 4, Spread your arms to the sides. They should be parallel to the ground with the palms facing down. Extend your trunk to the right. 5. Drop the left arm so that the left hand reaches the front of the left foot 6. Now, extend the right arm vertically. Twist the spine and trunk gently in a counter-clockwise direction. This time, the spine should remain parallel to the ground. 7, Stretch the arms away from one another, You may turn your head and look up to intensify the spinal twist. 8. Hold this position for 5 to 10 breaths. Inhale deeply. Relax your body with each exhalation. 9, Repeat the posture by switching the position of the legs. Benefits It relieves gastritis, indigestion, flatulence, and acidity. Since it helps burn fat, it is highly 0 losejon and strengthens the hips, back, arms, thighs legs. Contraindications 1. This asana should be avoided by those who have migraine, diarrhoea, blood pressure problems or injuries of the neck and back, 2. Those with high blood pressure should not raise . their hand overhead if they want to try this P pose, as the stance may raise the blood pressure. 3. Beginners should practise this under the guidance of an expert. 4. Those with cervical spondylosis should not ook up for too long. 5. Those with a heart condition should practise against a wall and avoid raising the arm. Rather the arm should rest along the hip. Ardha Matsyendrasana Ardha Matsyendrasana (‘Ardha’ meaning—half’ “matsya’_meaning—fish,—‘indra—meaning_‘king’), also known as Half Lord Pose and Half Spinal Twi is a seated yoga pose. One OF the twelve basic yogas performed in Hatha _ Yoga, it is named after Yogi Matsyendranath, who is considered to be the father of Hatha Yoga. It is more complicated version of Vakrasana, which we will read about later, Procedure 1. First, sit up with the legs stretched out straight in front of you. Keep the feet together and the spine erect. 2. Bend your left leg, Place the heel of the left foot beside the right hip, and bring the right leg over the left knee. 3, Place the left hand on the right leg and the right hand behind you. 4. Gently twist your waist, shoulders and neck in this sequence to the right, looking over the ri shoulder. Your spine should be erect. 5. Hold the positior Figure 3.6 Ardha Matsyendrasana 6, Exhale and release the right hand fist, followed by the waist, chest, and then finally the neck. 7. Sit up relaxed yet straight. Repeat with the other side, Benefit + The twisting position massages the abdominal organs, increasing the release of digestive juices and improving the functioning of the digestive system. + Itbrings relief from stiffness, stress and tension in the back. + By opening up the chest, it greatly increases the supply of oxygen to the lungs. + It also loosens up the hip and makes the spine more flexible. + It improves the circulation of blood. + Itimproves the flexibility of the back muscles, leg muscles, etc, and tones the muscles, Contraindications 1. Pregnant and menstruating women should avoid this position as the twisting of the abdomen might be too strong for them. 2. People who have had heart, abdominal or brain Surgeries, and those with spinal problems and cs should not practise this asana., pIABETES - PROCEDURE, BENEFITS AND CONTRAINDICATIONS FOR BHUJANGASANA, pASCHIMOTTANASANA, PAVANMUKTASANA, [ARDHA MATSYENDRASANA What is Diabetes? Diabetes Mellitus, or diabetes, is a disease that ‘causes sugar to build-up in our blood, Our body uysesahormone called insulin to control the level of sugar in our blood. When the body fails to produce sufficient amount of insulin or when insulin does not work properly, diabetes occurs, This disease, also known as ‘blood sugar, is characterised by hyperglycaemia (high blood sugarlevel), glucosuria (glucose in the urine), polydipsia (excessive thirst) and polyphagia (excessive appetite). Tiredness, blurred vision, poor immunity, slow recovery from wounds, excessive weight gain or loss are other common symptoms Figure 3.7. Diabetes is increasing at alarming rate throughout the world. ‘There are three main types of diabetes: 4 lent); The pancreas id does not produce insulin. 2. Type 2 (insulin independent): An inherited “variety that normally appears after the age of 40 years in which cells fal to respond to insulin properly. The primary cause is excessive weight and lack of physical activity. Phen 41, According to WHO, the number of people with diabetes has risen from 108 million in 1980 to 422 million in 2014 — 3, Type 3 (gestational diabetes): It occurs when pregnant women without a history of diabetes suddenly develop a high blood sugar level. Diabetes can be managed by following healthy - eating plan (dietary management) and also through different kriyas, asanas and pranayama. pike Bhujangasana : Bhujangasana (Ohujang’ meaning ‘cobra), also known as cobra pose is a back bending pose which forms the eighth pose of the twelve poses ‘of Surya Namaskar. It should be practised on an empty stomach; you should have taken your meals at least four to six hours before practising this pose. The best timing for performing this asana is early morning. Pe Figure 3.8 Bhujangasana Procedure 1. First, you must lie flat on your stomach with forehead touching the floor. Place your hands on the side of your thighs. 2. Move your hands to the front, keeping them at the shoulder level, and place your palms on the floor. 3. Balancing your body's weight on the palms, breathe in and slowly raise your head and trunk. Your arms should be bent at your elbows at this stage. 4, Work towards arching your neck backward.7, To undo the pose, slowly bring your hands back to the sides. Rest your head on the ground by bringing your forehead in contact with the floor. Place your hands under your head. Then, slowly rest your head on one side and breathe, Benefits It puts the abdominal muscles and shoulders to work, increasing the circulation of the blood and oxygen in those regions, which in turn raises the body temperature and boosts the body's metabolism to levels that are beneficial at controlling diabetes. $ It fights acidity, indigestion and constipation, and helps the practitioner lose weight. It enhances the function of the liver, kidney, Pancreas and gall bladder. # It strengthens the arms and shoulders. Contraindications 1. Those with severe back problems, neck problems, hernia and carpal tunnel syndrame and pregnant women should avoid this Yoga pose. 2. Those suffering from stomach disorders like ulcers and intestinal tuberculosis should Perform this under the guidance of a trained expert Gerfondndaay —__* Paschimottanasana —or-backside-of-the-body-anduttana’ mea ‘stretch)), also known as seated forward is a sitting pose used for stretching the particularly beneficial for diabetic people spine. It is \ a 1. The first step is to lie down on your b, mat. Your legs should be straight. 2. Stretch your hands upward, kee fingers straight. Inhale deeply. Procedure ack on g PING You 3. With your arms still stretched, slowly rise yup body and sit. Your spine should be erect ang toes flexed towards you. Breathe normally 4, Slowly raise both the arms straight above y head and stretch yourback. This should gy done while inhaling, 5. With slow exhalation, bend forward from the hip joint. Move your chin towards the tox keeping the spine erect. 6.Place your hands on your legs withoat over-exerting them. -If you can hold your toes, pull on them tp help you go forward. If not, do not put undwe pressure trying to achieve this step. The trick s to start with what you are comfortable with, 8. Stay in this position as long as possible. Then breathe in and rise, stretching your arms above your head. 9. Exhale and bring your arms down, placing the palms on the ground. Benefits * While practising paschimottanasana, the intestine, gall bladder are smoothly pressed and stimulated, enhancing their functions, * Itmassages and tones the abdominal and pelvic ‘organs and improves blood circulation, * It also reduces belly fat and brings relief from constipation, Contraindications 1-Pregnant women and those who have had Stomach operation should avoid this asana. 2-In case of a damaged and enlarged liver and/ot spleen, or if you have a herniated dise or acute appendicitis, it is advisable not to practise this asana,10 Pavanmuktasana removing pose or wind liberating pose, isa bending pose in which the practitioner lies on her/his to release tension in the abdomen and back area Procedure 1. Ideally, this asana should be performed in the morning in order to get rid of gas inside your body. It is particularly effective to do it as the first step of your morning routine since it will make other poses easier. If not, then allow at least four to six hours to pass after your meal. 2 Lie on your back on a smooth and flat surface and keep the legs straight and relax 3. Inhaling slowly, raise your legs and bend the knees. Bring them gradually towards the chest till your thighs touch the stomach. 4. Clasp your hands around your legs to hug your knees. Lock your fingers to secure the position. 5, Next, try to touch the knee with the nose tip. 6. Hold this position for 20 to 30 seconds. 7, Exhale slowly and undo the pose after you roll from side to side about three to five times. Relax. Contraindications 1, Those who have had abdominal surgery recently or are suffering from hernia or piles must avoid this asana 2, Pregnant women must avoid this asana in order to avoid causing stress to the body or causing complications. It should also be avoided by patients of heart problems, hyper-acidity, high blood pressure, slipped disc, asthma, hernia, back and neck problems, or a testicle disorder. 4, An individual with aneck injury should practise this asana with her/his head resting on the floor, and only with the approval of a doctor. Ardha Matsyendrasana = We have already read about the procedure and contraindications of practising Ardha Matsyendrasana, As for how it affects diabetes patients, it should be mentioned that this asana massages and stimulates the pancreas, thereby instructing the beta cells of this organ to release more insulin. Release of insulin helps control the blood sugar level. Additionally, this asana also regulates the release of adrenaline and bile. ASTHMA - PROCEDURE, BENEFITS AND CONTRAINDICATIONS FOR SUKHASANA,, CHAKRASANA, GOMUKHASANA, PARVATASANA, BHUJANGASANA, PASCHIMOTTANASANA, MATSYASANA & Practise 3 to 5 cycles daily. a DE a Benefits It strengthens the abdominal muscles and massages the intestines and internal organs of the digestive system. Consequently, trapped gases are released and digestion is enhanced. + It helps burn fat in the thighs, buttocks, and abdominal area, thereby contributing to loss of Asthma ———— Asthma is a respiratory disease in which the airways become blocked or narrowed, resulting in breathing difficulty. Symptoms include extra production of mucus, excessive coughing, wheezing and shortness of breath, Asthma tends to occur in the mornings and nights - especially during the colder hours. For some people, asthma a serious and weakening condition. They a nebuliser (breathing machine) p them recover from the attacks. It is1. Itcan be allergic or non-allergic, In the former se, attacks are often triggered by allergens in the air, including smoke and fumes, perfumes, scented soaps, ete Genetic factots are also known to cause asthma. 3. Respiratory infections such as cold, flu, sore throat and sinus infections, exercising in cold temperature, and certain medications like aspirin and non-steroid anti-inflammatory drugs are also found to be the causes of asthma Sukhasana (‘sukha’ meaning ‘pleasure), also ; Known as decent pose, easy pose or pleasant pose, is a simple sitting pose in which the practitioner takes on a cross-legged position. It is one of the easiest asanas to perform and itis preferred for its meditative and calming effects. Procedure 1. Sit down on the floor as you normally do. You can use a mat or a thick folded blanket as per your wish to make yourself comfortable. 2. Stretch out your legs in front of you, then cross them. 3. Broaden your knees and slip each foot under the opposite knee 4. Relax your feet so that the toes rest on the floor and the inner arches are resting below the opposite shin. Your thighs and shins should form a triangular shape. Make sure that there is a gap between your pelvis and feet. Sukhasana 5, Press your hands on the ground and lift sitting bones so as to allow the buttocks tg tt neutrally. 6, Hold this position for a few seconds and they slowly lower your sit bones back to the suppom 7. Align your tail bone and pubic bone so thy they are equidistant from the floor. 8, Rest your hands on your knees with the palm facing down and extend your tailbone toward, the floor, Benefits * Asthma patients will benefitalot from practising sukhasana as it opens up the air passage by broadening the collar bones and chest. 4 It also brings a sense of calmness, reducing stress, fatigue and anxiety. + Additionally, it lengthens and strengthens the spine and stretches the knees and ankles. Contraindications 1. Sukhasana should be avoided by individuals with recent or chronic knee injuries, hip Injuries, inflammation in the knee or hip and spinal disc problems. 2. Though it may appear simple, it is always advisable to first learn the technique from a trained expert. 3.If you experience extreme discomfort while practising this pose, before consult health expert inuing further, Chakrasana (chakra’ meaning ‘wheel also known as Urdhiva Dhanurasana ot upward facing bow pose, is a back-bending pose commonly referred to-as ‘back bridge’ in acrobatics and gymnastics, It 4s one of the final sequences in Ashtanga Vinyasa Yoga, the modernised version of classical yoga popularised by K Pattabhi Jois, Procedure 1. Lie on the back with the feet Parted; bend the knees and bring your feet closer to the buttocks, 2. Fold your arms and bring the palms under the shoulders. The two elbows should have a shoulder width distance between them.6 Figure 3.1 anhale and press your palms firmly aginst foot { tityout shoulders using your elbows as levers ath your palms and fect should be firmly pressed against the floor as you do this _ s Now raise your hips that your spines arched ina semicircular fashion 4 Stretch your arms and legs as much as possible so that the hips and chest are pushed up, Hold thisposition for at least 15-30 seconds + To release yourself from this pose, lower your head and shoulders to the floor by bending the elbows. Then bend your knees and lower your spine and hips. Breathe normally Benefits Chakrasana opens up our lungs and stretches cour chest and shoulders. As this refines the act of breathing, this asana is highly advantageous for asthma patients. + Additionally, it makes the shoulder blades, wrists, arms, legs, spine, buttocks, the heart and the muscles of the hips stronger. It also stimulates the thyroid and pituitary glands. Contraindications 4. This asana is not recommended for those with ‘carpal tunnel syndrome, back injuries, blood pressure problems, headache, diarrhoea, hernia orheart problems. 2, Pregnant women too are advised against taking up this asana, Gomukhasana Gomukiasana_('go’ means. ‘cow’ _and_‘mukha’ Means ‘mouth’ or ‘face’ is also known as cow face pose, It is so named because the overall position of the thighs, calves and feet of the person has the appearance of the face of a cow when viewed from above, ‘This position must be practised on an eanpty stomach and after bowel movements, It is best to do it in the morning Procedure 1, Sit on the floor with your legs stretched out in front of you. Your spine should be erect. Gently bend your right leg and bring it under your left leg so that the calf rests beneath the left hip. Pold your left leg and position the calf above the right thigh Figure 3.13 Gomukhasana 3, Stack your left knee on top of the right one. 4. Now fold your left arm and place it behind your back. The elbow should point downwards. Fold your right arm and bring it behind the shoulder with the elbow pointing upwards. 5, Stretch yourarms tll the two hands are touching each other. Do not worry if you cannot achieve this the first time. 6, Still keeping the spine straight, open up your chest, then lean back slightly. 7, Hold this pose for as long as you can, taking deep and slow breaths. Benefits This asana strengthens the chest and eases breathing, It also helps in getting rid of stiffness in the shoulders and the back. It also trains an individual to breathe correctly by making her/him focus on her/his own breathing.* Additional benefits include relaxation, stretching of muscles, and bringing relief from frequent urination. Contraindications 1. This asana should be avoided by those who have ailments of the knee, back and neck. 2. Overweight individuals should start slowly and not exert themselves beyond comfortable limits, EZ. \ ba? A Parvatasana ———__ Parvatasana (‘parvata’ also known as mountain pose is part of Su Namaskar series of asanas. While doing Surya Namaskar, it appears as the 4th and 9th pose. The name comes from the posture’ resemblance to a Mountain, This asana can be performed anytime, butit is more beneficial to do it in the morning as it keeps you refreshed the entire day. Procedure 1.Sit down in padmasana (lotus pose) on your ‘yoga mat. 2, Place your hands in front of you, enabling your Palms to touch each other. 3. Exhale and stretch your hands over your head all the while your palms touching each other. 4, Stretch and hold the position, 5. Bring your hands down, repeat the steps for 8-10 rounds, 6, Stand straight on your yoga mat. Keep both legs together and hands to the sides, 7. Lift your hands up and bend forward. Place your palms on the ground, 8. Lean forward and raise the buttocks, Lower the head between the arms. of exactly 45 degrees relative to It stretches the spine, and encourages the Ittelaxes posterior muscles, eases mild depression Figure 3.14 Parvatasana blood congestion. Italso increases lung capacity as well as the flexibility of the intercostals muscles. Asthma patients will therefore find this pose beneficial for health reasons. * Additionally, it tones the core muscles, helps in improving the health of internal organs, and prevents potential onset of muscles and joint related problems such as carpal tunnel syndrome, rheumatic stiffness and arthritis, * Italso stimulates growth hormones and reduces extra fat deposited at the back and the waist Contraindications Parvatasana should not be performed by individuals experiencing complaints of 4 reeling sensation or knee problems, Bhujangasana ——__ The symptoms of asthma can be eased with regular Practice of bhujangasana. It involves Stretching of the abdominal organs and opens the ches and lungs, improving their functions, It helps to push out the excessive carbon dioxide and other toxic gases in our body blood circulation, breathing and | Moreover, it reduces stress, and increases lungs capacity. Paschimottanasana —____ hamstrings and shoulders free flow of the breath. stress. It also helps in removing anxiety, angerFigure 3.15 Matsyasana snd irritability. By improving the physical well- heing and also respiration, this asana helps an individual cope with the symptoms of asthma, Matsyasana Matsyasana_(‘matsya’ meaning fish’) or the fish_pose_is_a_part_of the—primary series of {sitanga Yoga. It is believed that this posture can onnect_the individual to_the balance_of the the earth. and the lifting of the chest ike the crest. of a wave. An empty stomach and after bowel movements are essential if you want to practise this pose. Procedure 1. First, sit in padmasana, then lie down on the back with the support of elbows. Make an arch. behind. i the neck and chest up but crown should touch the floor. ; : 3. Hold your toes with the hands. 4. Breathe normally as you hold you are uncomfortable. 5. Exhale and release yor by gently lowering your to the ground.Figure 3.16 Tadasana * It enhances the strengthening on Tadasana The prefix ‘tada’ means ‘palm; so this asana is also referred’ to as palm tree pose, Alternatively, it is also called the mountain pose. It is a simple Preparatory asana which can be used to m-up before taking on complicated poses, Though it can be performed at any time of the day, it is recommended that you do it 4-6 hours after taking your meals, Contraindi¢ ib Tadasana should b caution by headaches, in Procedure 1, Stand straight with your feet together and your arms at the sides Breathe steadily. 2, Distribute your body weight evenly on the feet. Then lift and spread your toes and the balls of your feet. Lay them gently on the ground, 3. Make your thigh muscles firm and lift your knee caps. This should be done with the relaxation of the abdominal muscles, 4. Lift your inner ankles to strengthen the inner arches. 5. Turn your upper thighs slightly inward. 6. Extend your tailbone toward the floor and lift your pubis toward your navel, 7. Now breathe in and stretch your shoulders, arms and chest upwards. Raise your heels, Your weight should be balanced on the toes. 8. Feel the stretch in your body right from your. feet to your head. 9, Hold the pose for a few seconds and exhale, 10. You should make sure that while pose, you don't tuck your tailbone and your lumbar spinal curve. Doing this your hips forward and pi forming a long line from your the head. Benefits ® It strengthensArdha Chakrasana t is a warm-up asana which prepares nore difficult asanas. procedure Now, support the back at the the fingers together pointing jorward ow inhalation, bend backwards from on stretching the neck muscles. his pose for few seconds with ng. come up. Do it for three to Benefits onstipation when practised in the helps in maintaining a proper sana for people with excessive ally around the waist. proving the heart rate, Thus, mon problems of the modern world asthma and high blood pressure can be controlled through this asana. makes the spine flexible and strengthens the spinal nerves and the neck muscles: It also roves breathing capacity. Contraindications Do not perform this posture in case of vertigo ora tendency to giddiness, Persons with high blood pressure should bend with care. Bhujangasana —— It helps in stimulating the digestive system to function well. It is regarded as one of the best asanas for getting a flat belly. It is very useful in relieving depression and the symptoms of stress such as fatigue, headache and weakness. Moreover, it helps in improving blood circulation and thus maintains hormonal balance. Therefore, it is useful in getting rid of the problems of hypertension Shavasana Shavasana (‘shava’ meaning ‘corpsé) resembles the posture of a dead body, It requires complete relaxation of the body and mind. This pose is usually practised after an active yoga session to promote deep healing and rejuvenation. Procedure 1. Lie flat on the floor and make sure you are comfortable. Close your eyes. 2, Place your legs in such a way that your toes are facing sideways. The legs should be placed comfortably apart. 3. Place your arms along your body with open. palms facing upwards. While doing so, leave space between your body and arms. 4, After reaching a position, direct your attention to every area of your body, starting fom your toes. 5, Take slow but deep breaths, allowing your body to go into a state of intense relaxation. Avoid falling asleep. 6.Once your body feels relaxed and refreshed, roll to one side, keeping your eyes closed. Hold the position for a minute and rise to sit in sukhasana. 7. Breathe deep surroundings , become aware of your you open your eyes again. ° /—~Benefits Shavasana replenishes and rejuvenates the body It helps in reducing high blood pressure and also relaxes the heart which keeps anxiety in check. It improves concentration, memory retention and also repairs the cells and tissues It boosts energy levels and enhances productivity. Contraindications Shavasana can be done by anyone, unless they have been instructed by their do their back. not to lie on BACK PAIN - TADASANA, ARDHA MATSYENDRASANA, VAKRASANA, SHALABHASANA, BHUJANGASANA What is Back Pain? ——____C// Back pain is pain felt in the back and may be neck pain (cervical), middle back pain (thoracic), lower back pain (lumbar), or pain may be in the coccydynia (tailbone) region, It may differ in intensity or duration. Sometimes, it may extend to the hands and feet. ‘The common causes of back pain are incorrect body posture resulting from poor build of the body or slouching due to use of electronic gadgets, accidents, excessive weight, muscle strains and/or spasms, sports injuries, lack of Tadasana This asana allows the whole body to stretch refining its flexibility, correcting its’ pas i getting rid of the tension and stress in lower back Ardha Matsyendrasana, It helps in making the spine flexible and the elasticity of the spine. It permits the be twisted all the way from its base to the It improves the spinal nerves and ligament in digestion, keeps liver and pancreas he Moreover, it helps in opening the chest and, helps in raising the supply of oxygen to the hu Thus, it helps in curing back pain, Vakrasana Vakrasana (‘vakra’ meaning ‘twisted’) is known as half spinal twist pose and is a sim form of Ardha Matsyendrasana, For those cannot perform or practise the fuller vakrasana can be the answer to toning their spi nerves and abdominal muscles and organs.hold on to the left ankle, Then place the left hand behind the back by resting the palm on the floor urn your head backward from the left side the final position of each stage should be held while breathing naturally, Hold the position as. ong as it is comfortable, Next inhale and straighten the elbow of your eht arm by raising your shoulder, As you exhale, release your body that is twisted towards 4 by placing your right hand by the side of buttock and left hand by the side of left as you take a deep breath, Repeat the ne steps on the other side, Benefits ‘© it helps to reduce abdominal fat, which can cause back pain. It also improves the function of the spine. «© Ikmassages the abdominal organs and enhances Sai by regulating the release of digestive «Aron te things tstengtiens he neys and prevents enlargement of the livera‘Asanas improve the health of an individual and ward off many diseases. They strengthen and do not tire out the body. Matsyendrasana are beneficial for individuals who have obesity. } The asanas that are applicable for obese and overweight people boost digestion and aid) They also bring relief from constipation and gas formation. } Diabetes Mellitus or diabetes, is a disease that causes sugar to build-up in our blood, fails to produce sufficient amount of insulin or when insulin does not work properly, d » Asanas such as Bhujangasana, Paschimottanasana, Pavanmuktasana and Ardha Mats) beneficial for diabetic people, They fight indigestion, aid in weight loss and also e7 of the liver and pancreas, >. Asthma is a respiratory disease in which the airways become blocked or narrowed, resul difficulty. Symptoms include extra production of mucus, excessive coughing, wheezing Asanas that bring relief from asthma are Sukhasana, Chakrasana, Gomukhi Bhujangasana, Paschimottanasana and Matsyasana, ‘They enhance respiration by o and chest. . An increase in blood pressure beyond normal level is called hyper 9. Asanas such as Tadasana, Vajrasana, Pavanmuktasana, Ardha help people with hypertension cope with their high b like indigestion, muscular tension, stress and anxiety, 10. Back pain is pain felt in the back and may be neck pain (c back pain (lumbar) or pain in the coccydynia (tailbone), 11. Asanas such as Tadasana, Ardha Matsyendrasana, Vake |. Multiple-Choice Questions: 1. Which of the following fact (a) Genetics (e) Psychological factors 2. What is/are the cause/s of ot {a) Genetics (b) Ove 3, Which of the following asanas a (a) Hastasana, Vajrasana, Vriks (b) Bhujangasana,.. What is type 3 diabetes also known as? {0} Insulin dependent diabetes 4 s, What should be the normal blood pressure range at rest? {a) 80-120 mm/He systolic and 60:90 mm/Hg dlastolle {b) 100-120 mm/He systolic and 60-100 mm/Hg diastolic {«) 100-140 mm/He systolic and 60-90 mm/Hg diastolic (a) 80-140 mm/Hg systolic and 50-90 mm/Hg diastolic makes the spine flexible and increases its elasticity, (a) Ardha chandrasana (b) Paschimo' {q_ Ardha matsyendrasana (d) Shavasana Which one of the following is not a cause of hypertension? a) Genetic causes (b) Obesity {c) Lack ¢ (a) Sukhasana Which of the followi {a) Relieves gastr (o) Improves flexibility of spine (a) Shavasana Gomukhasana, Chakrasan@ {a) Diabetes li, Match the followin, Match list - | with list ist I~ Problem (a) Diabetes (0) Back pain () Asthma (8) ObesityIll. Assertion-Reason Type Questions: Given below are the two statements labelled Assertion (A) and Reason (R). A: Obesity is a physical condition in which a person accumulates fat in excess so much negative effect on his/her health R: Obesity has become a universal problem. In the context of the two statements given above, which one of the following is {a} Both (A) and (R) are true and (R) is the correct explanation of (A). {(b) Both (A) and (R) are true but (R) is not the correct explanation of (A). {e) (A)is true, but (R) is false. (4) (A)is false, but (R) is true. IV. Data-Based Questions: Given below is the graph which depicts the percentage of people suffering from 0 35 20 25 207 157 10 OBESITY ASTHMA HYPERTENSION I Percentage of People Suffering fro On the basis of the graph given above, answer the follo 1. Which of the following reasons can cause asthma? a) Genetics ( {c) Respiratory infections 2. Slouching due to electric gadgets cau {a) Cervical (@) Both (a) and (b)\, picture-Based Questions: identify the following asanas and write their names: = z VI. Case-Based Questions: A 30-year-old hotel manager, weighing 105 kg is suffering fr strokes and chronic kidney diseases: On the basis of the case given, answer the following 1. Which of the following could possibly be 2 cane oh {a) Obesity {b) Age 2. Which of the following asanas should he P (a) Vakrasana ) 3, What is hypertension? {b) Increase in blood p (¢) Increase in blood {d) Increase in blood . Short Answer Ty) 1. “Asanas can be usasana, 5. How do the following affect obese or overweight people? {a) Vajrasana (b) Hastasana (¢) Trkonasana & How do the following affect people with diabetes? (9) Bhujangasana __(b) Paschimottanasana _(c) Pavanmuktasana_—_{d) 7. Explain about the procedure and advantages of Bhujangasana. 8. How do the following affect people with asthma? {a} Sukhasana (b) Chakrasana (¢) Gomukhasana (d) Pi {e) Bhujangasana_—_(f) Paschimottanasana__(g) Matsyasana 8. How do the following affect people with hypertension? (a) Tadasana (b) Vajrasana (¢) Pavanmuktasana (e) Bhujangasana_—_(f) Shavasana 410. How do the following affect people with back pain? {a) Tadasana (b) Bhujangasana () Vakrasana (e) Ardha Matsyendrasana C. Short Answer Type-II Questions 1. Discuss the impact of asanas on health. 2. Briefly explain the symptoms and causes of asthma, E> of any two asanas to prevent asthma, iscuss the procedure, benefits and contraindicatic fa) Vajrasana (b) Hastasana (e) Bhujangasana _(f) Paschimottanasana () Chakrasana (j) Gomukhasana {m) Shavasana {n) Vakrasana D. Value-Based Question Neeti along with her father was regular at dis children are obese, She along with her few cl her physical education teacher and the pr rally for the neighbourhood. ~ Answer the following questions