SPECIAL FEATURE

Mind Mapping
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By :
Dr. Manu Sood
Head, Dept. of Physical Education
D.A.V. College, Jalandhar.
INTRODUCTION
Yoga, the oldest-known science of self
development, has been found to be the answer to
modern machine age, is man’s deepest need. It
solves the problems of health, physical fitness and
peace of mind. Yoga teaches us how to improve
and control the condition of every part of our body.
It also teaches us how to quiet our mind in order
to attain real lasting peace. It is simple to perform
and enjoyable. These days yoga has become
universal. It can be used by every one regardless of
age, sex, physical condition, back ground etc. People
use yoga to overcome their individual problems.
Yoga can be used to correct the physical deformities
of children and even elderly people. Western
countries are turning to yoga because it has been
proved that yoga successfully counteracts the
occupational pains that every person has these
days. Yoga is a means of balancing and harmonizing
the body, mind and emotions.
MEANING OF YOGA
Yoga is an oldest Indian way of dealing with the fitness (physical, mental) of human body, mind
and spirit. Yoga has come from Sanskrit word ‘yuj’ which means to unite or to join. Even though,
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• 3.1 Asanas as Preventive Measures
• 3.2 Obesity: Procedure, Benefits and
Contraindications for Vajrasana,
Hastottanasana, Trikonasana,
ArdhaMatsyendrasana
• 3.3 Diabetes: Procedure, Benefits and
Contraindications for Bhujang-
asana, Paschimottanasana, Pavan
Muktasana, ArdhaMatsyendrasana
• 3.4 Asthma: Procedure, Benefits and
Contraindications for Sukhasana,
Chakrasana, Gomukhasana, Parvat-
asana, Bhujangasana, Paschi-
mottanasana, Matsyasana
• 3.5 Hypertension: Procedure, Benefits
and Contraindications for Tadasana,
Vajrasana, Pavan muktasana, Ardha
Chakrasana, Bhujangasana, Shav-
asana
• 3.6 Back Pain: Procedure, Benefits and
Contraindications for Tadasana,
Ardha Matsyendrasana, Vakrasana,
Shalabhasana, Bhujangasana
people tend to think that yoga is a series of exercises with twisted body poses, but it is not so.
Basically, it helps the individual to connect with one’s inner spirit, which is essentially divine and is
connected to the ‘universal spirit’ or ‘God’. Yoga’s roots are in India and sadhus (saints) used to
practise yoga thousands of years ago.
Actually Yoga is a science which deals with the health of body and harmony of mind. The ultimate
aim of Yoga is self identification and self perfection which comes through self purification and self
realization.
According to Bhagwat Gita, yoga is defined as, “Samatvam yoga uchhayate” – means yoga is
balance and harmony of the mind and body.
“Yoga Karmasu Kaushalam” – means, yoga is skill in work.
According to Shankracharya, “Yoga is withdrawal of sense organs from the worldly objects and
their control through yoga”.
According to Swami Digamber ji, “Yoga is a union of Atma and Parmatma”.
Dictionary meaning of ‘yoga’, it is a set of physical and mental exercises.
IMPORTANCE OF YOGA
The modern age is the age of stress, tension and anxiety. Everybody is in a hurry. Everything is
time-bound and man is running after them. This makes him tired physically and tense mentally.
Most of the people are leading such life. At this juncture, yoga can be very significant for us. The
following points show the importance of yoga :
(i) Reduces tension : Regular practice of yoga is helpful to reduce the tension. Dharana and
Dhyan are beneficial for getting peace of mind. Yoga helps to relax the body.
(ii) Improves concentration : Various techniques of yoga develop the concentration to great
extent and thus improves memory and mental sharpness.
(iii) Cleans respiratory organs : The respiratory organs of our body can be cleaned by various
yogic exercises. Neti, Dhoti, Kapala bhati etc. are such yogic exercises to keep our respiratory
organs clean.
(iv) Controls sense organs : Various techniques of yoga develop the ability to control the sense
organs. It develops them to function properly according to the individual needs.
(v) Relaxes the body : Rest and relaxation are essential for removing fatigue. Yoga relaxes the
body. Shavasana and Makarasana are very beneficial for relaxation.
(vi) Cures various diseases : Yoga not only prevents us from many diseases but also cures them.
A large number of diseases like asthma, high blood pressure, heart problems etc. are cured
by yoga.
(vii) Reduces obesity : Obese people fall prey to various diseases. Yogic exercises can help in
reducing obesity. By reducing mental tension through meditative asanas obesity can also be
reduced.
(viii) Keeps the correct posture : Nowadays postural deformities are common in individuals. If
we perform yogic exercises regularly, we can keep the correct posture of body.
(ix) Increases flexibility : Flexibility is very significant for every person. It makes the body
movement efficient and graceful. It is also helpful in preventing sports injury. Muscles
become flexible by performing Chakrasana, Dhanurasana, Halasana etc.

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 3.11 AS
3. ANAS AS PREVENTIVE MEASURES
ASANAS

ASANAS
According to Brahamanopanishad, “Asana is to sit in a comfortable position or posture for
everlasting period.”
According to Patanjali, “Asana means sthiram sukham aasanam” i.e., “the position which is steady
and comfortable.“
Asanas are various postures of yoga. Asanas are body positions, typically associated with the
practice of Yoga. These poses help to the person to remain healthy and balanced. These help to
develop concentration. By practising asana one can develop agility, balance, endurance and great
vitality. They keep the body free from disease. Their real importance lies in the way they train and
discipline the mind. There are various types of asanas such as corrective asanas, relaxative asanas
and meditative asanas.
The Asanas can be classified into following :
1. Dhayanatmak Asana (Meditative Asana) : Padmasana, Siddhasana, Swastikasana, Vajrasana,
Gomukhasana etc. These asanas should be practised in peaceful atmosphere. They increase
the concentration power.
2. Relaxative Asana : Shashankasana, Shavasana, Makarasana etc. These asanas help in relaxation
of physical and mental fatigue. They provide relaxation to our body and mind.
3. Cultural or Corrective asana : Shirsasana, Sarvangasana, Shalabhasana, Bhujangasana,
Mayurasana, Paschimotanasana etc. These are very helpful in physical development. They
provide efficiency to Pranayama, Pratiyahara and dharna.
Yoga lays great emphasis on asanas and pranayama to prevent illness and, more important, to
preserve health. A regular routine of physical exercises, from a young age, has been shown to be
of preventive value in many medical disorders like coronary, respiratory and orthopaedic problems.
Asanas work on all systems of the body.
Given below are the benefits of asanas for prevention of diseases :
(a) Digestive System works efficiently : Many asanas like various forward bends, backward bends,
various spinal twists, inverted poses strengthen the digestive organs and muscles which support
the organs. By doing asanas regularly, health of digestive system is maintained as these
movements give a gentle massage to important digestive organs like liver, pancreas, spleen,
ensuring proper blood flow and removing waste products effectively. The digestive system
works more efficiently and constipation, indigestion also reduces.
(b) Circulatory System improves : Many asanas or postures have positive effects on circulatory
system. For example, Inverted postures – head stand, shoulder stand, drain the impure blood
from various parts of the body and fresh blood is supplied which improves the health of these
organs. Forward bends, backward bends, twists also help to improve the health of the
circulatory system. Increased efficiency of blood circulatory system due to asanas helps in
prevention of many diseases related to heart.
(c) Respiratory System become efficient : Many asanas like Peacock Pose and Shalabhasana
(Locust pose) expand the chest to the full extent which helps in strengthening the lungs. The

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 vital capacity of lungs increases. Also, the chest increases in size and strength. By doing asanas
regularly diseases like cough, cold, asthma etc can be prevented.
(d) Nervous and Endocrine systems strengthen: When you perform asanas, you try to focus on
breath or various body parts taking mind away from the stressful thoughts and emotions. This
balances the mind resulting in calm and peaceful state. The reduced mental activity reduces
cortex activity and increases dopamine secretions in the blood. This sends positive signals to
the hypothalamus which then leads to more effective function of glands and hormone
secretions. When the endocrine system functions properly, the whole body benefits.
(e) Musculoskeletal system becomes strong : By performing asanas regularly bones, ligaments
and muscles become strong. Asanas also increase the flexibility of joints and spine. Arthritis,
back pain, sciatica postural deformities can be prevented by doing asanas.
(f) Facilitate Lymph drainage : Lymphatic system is responsible for fighting infections and improves
immunity. With the continuous contraction and relaxation of muscles and movements of organs
lymph drainage is facilitated thus helps in maintain healthy lymphatic system.
(g) Preventing mental illness : The different asanas have a unique way of alleviating symptoms
of mental illness and boosting well-being. Yoga practice is known to improve a person’s physical
and mental functioning. Regular practice of yoga causes a reduction in the ‘stress hormone’
cortisol. It helps prevent degeneration of brain cells.
VARIOUS YOGA ASANAS
1. Vajrasana
This asana is a meditative posture. It is the only asana which can be
practiced immediately after eating meals.
Procedure :
To perform the Vajrasana, following steps should be followed :
1. Sit with legs extended together, hands by the side of the body,
resting on the ground.
2. Fold the left leg at the knee and place the foot under the left
buttock.
3. Similarly, fold the right leg and place the foot under the right
buttock.
4. Place both the heels so that the big toes overlap each other.
5. Position the buttocks in the space between the heels.
6. Keep the hands on respective knees.
7. Keep the spine erect, gaze in front or close the eyes. In the beginning you can stay for 10–15
seconds.
8. While returning to the original position, bend a little towards right side, take out your left leg
and extend it.
9. Similarly, extend your right leg and keep arms on the sides of the body.
10. Return to the original position.

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Benefits :
1. It is a meditative posture and helps in concentration.
2. It improves our digestive system.
3. It strengthens muscles of thighs and calf.
4. It decreases postural defects.
5. It improves memory power.
6. It reduces mental stress.
7. It provides relief from piles.
8. It prevents hernia.
9. It increases the strength of pelvic muscles.
10. It helps in reducing hip fat.
Precautions :
1. In the final posture spine must be straight.
2. Heels should be outside and buttocks should be resting on the heels.
3. Do not bend forward or backward while sitting in this asana.
Contraindications :
1. Those suffering from chronic knee pain should not practise Vajrasana.
2. Those suffering from spinal column problems should not perform vajrasana.
3. Those having difficulty in movement should perform the asana with care.
2. Hastottanasana
Hastottanasana is made up of three words – hast, uttana
and asana. Hasta means ‘arms’; uttana means ‘stretched
up’ and asana means ‘posture’. In this posture, the arms
are stretched upwards, so that is why it is called
Hastottanasana.
Procedure :
To perform Hastottanssana, following steps should be followed:
1. Stand erect on the ground with both feet together.
2. Inhale slowly and raise both arms over the head.
3. With palms facing up, interlock your fingers.
4. Exhale and bend from the waist towards the right side. Maintain this position comfortably
for 5-10 seconds.
5. Inhale and come to the centre.
6. Repeat it from left side as well.
Benefits :
1. It relaxes the whole body.
2. It relieves the muscle pain in neck, shoulders and arms.

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 3. It helps in increasing the height of growing children.
4. It increases the flexibility of spine.
Precautions :
1. One should bend from the waist only.
2. Stretch the arms up as much as possible.
3. One should not bend forward.
Contraindications :
1. During hernia, abdominal inflammation, this asana should be avoided.
3. Trikonasana
In Sanskrit, Trikon word means ‘triangle’. In this asana, the
body makes the shape of a triangle, so, it is called
Trikonasana.
Procedure :
To perform Trikonasana the following steps should be
performed:
1. Stand erect, keep your legs together and hands by the
side of the thighs.
2. Now, open your legs 1-2 feet apart.
3. Stretch the arms sideways and raise them to shoulder
level. Your arms should be parallel to the floor in one
straight line.
4. Bend to the left side from the waist towards the floor.
5. Place the left hand on the left foot.
6. Stretch the right arm up. Here, the two arms will be at the angle of 180°. Maintain this
position with normal breathing comfortably for 5-10 seconds. Optimally, the right arm can be
further bent toward left side, keeping arms at the angle of 90°.
7. To come back, lift the left palm. Straighten your trunk and bring the arms in line with
shoulders parallel to the floor.
8. Bring down your arms and keep hands by the sides of thighs.
9. Bring your feet together and relax.
10. Repeat the same procedure on the other side.
Benefits :
1. Helps in stretching up the muscles of trunk, legs and hips.
2. Helps improving the flexibility of spine.
3. It helps to increase the height of growing children.
4. It helps in relieving the pain in the neck and back.
5. Helps in reducing excess fat around waist.
6. Helps in improving digestion by stimulating the abdominal organs.
7. Increases blood circulation.
8. Strengthens muscles of legs, knees, chest & arms.

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Precautions :
1. Bend from the waist only and as much as possible.
2. Maintain the final posture with normal breathing.
3. Do not bend the knees while turning sideward.
4. Avoid leaning forward or backward while performing this asana.
5. Do not bend beyond capacity.
Contraindications :
1. Avoid performing this asana in case of severe backache, diarrhoea, migraine.
2. Avoid trikonasana if you have cervical spondylosis.
4. Ardhamatsyendrasana
Ardhamatsyendrasana is a milder version of the
Matsyendrasana. This asana was named after Yogi
Matsyendranath. Ardha means ‘half’. The original
Matsyendrasana being difficult to perform, its easier
version called Ardhamatsyendrasana is generally
practised. In Ardhamatsyendrasana, the spine is
given the maximum lateral twist.
Procedure :
To perform ardhamatsyendrasana the following
steps should be performed :
1. Sit on the ground and extend the legs in front.
2. Bend the knee of the left leg, place left foot close to the right buttock, heel should touch the
side of hip and the left knee should touch the ground.
3. Bend the right knee; and place right foot on the ground near outside of the left knee. Toes of
the right foot should face forward.
4. Place left arm over right knee in such a way that it covers outside of the right knee. Hold the
right foot or ankle with left hand. The right knee should be close to the left armpit.
5. Bend the right arm from the elbow and take it behind and encircle the waist as much as
possible as if trying to touch the naval.
6. Turn the head towards the right side and try to look behind over the shoulder.
7. Stay in this position for 5-10 seconds.
8. To come back, bring your head to the centre. Bring the right arm in the front. In the same way,
bring the left arm, right leg and left leg in the starting position. Repeat it on the other side.
Benefits :
1. It stimulates liver, spleen and pancreas and helps regulate their functioning.
2. It is beneficial digestive ailments.
3. It is beneficial for free movements of the shoulders.
4. It rejuvenates the nerves around the navel.
5. It is helpful for persons suffering from diabetes mellitus and lower back pain.
6. It strengthens the spinal column and muscles of the back.

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 7. It is helpful in treating cervical spondylitis, bronchitis, constipation, sinusitis, menstrual
disorders and urinary tract disorders.
8. Stimulates functioning of heart.
Precautions :
1. Twist the spine with support of the arm.
2. Toes of the foot kept near the outside of knee should be facing forward.
3. The outside edge of the foot which is kept near the buttock should touch the floor.
4. Sitting straight in this asana is important.
5. While twisting the spine, simultaneously move the arm, trunk and head.
6. Do not give jerk to the spine.
Contraindications :
1. Person suffering from peptic ulcer, hernia and severe arthritis should not perform this asana.
2. Person with sciatica or slipped disk should be cautious and seek expert advice.
3. Pregnant women should not perform this asana.
5. Bhujangasana
Bhujangasana comprises of two words - bhujang and
asana. In Sanskrit, bhujanga means cobra (snake) and
asana means posture. In the final stage of this asana,
the body resembles the shape of a hooded snake,
therefore the posture is called Bhujangasana.
Procedure :
To perform Bhujangasana, following steps should be
followed :
1. Lie on the ground on your stomach with forehead
touching the floor; legs together, hands by the
side of thighs.
2. Fold the arms at elbows and place the palms by the side of the shoulders, with tips of the
fingers not crossing the shoulder line.
3. Inhaling, slowly raise the head first, then neck and after that shoulders. Shoulders should be
shrugged backwards.
4. Raise the trunk up to the navel region. Raise the chin as high as possible.
5. Eyes should gaze upward.
6. Maintain this position for 5 -10 seconds or as long as comfortable.
7. To come back, bring down the upper part of naval region, then chest, then shoulders, then
chin and head in the last.
8. Place the forehead on the ground & arms along the body, hands by sides of the thighs. Relax.
9. Repeat this asana 3 to 5 times.
Benefits :
1. It helps to make spinal column flexible.
2. It cures digestive problems.

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 3. It increases intra-abdominal pressure benefitting the internal organs especially the liver and kidneys.
4. It relaxes both body and mind.
5. It helps to decrease obesity.
6. It is useful in treatment of constipation and indigestion.
7. It strengthens abdominal muscles.
8. It strengthens arms and shoulders.
9. It increases circulation of blood.
Precautions :
1. Put minimum weight on hands.
2. Distribute weight on the back.
3. The trunk should be raised up to the navel only.
4. While rising, shoulders should be shrugged backwards.
5. Lift your body slowly without any jerk.
6. Do not allow the elbows to spread out.
Contraindications :
1. Those suffering from hernia, peptic ulcer, intestinal tuberculosis and acute abdominal pain
should avoid practising this asana.
2. Pregnant women should not perform this asana.
6. Paschimottanasana
Paschimottanasana means stretching the posterior
region of the body. In Sanskrit, Paschchima means
‘posterior’ and uttana means ‘stretch-up’. In this
posture, posterior muscles of the body get stretched
hence, it is called Pashimottanasana.
Procedure :
To perform paschimottanasana the following steps should be performed :
1. Sit and extend the legs together.
2. Bend the elbows. Make hooks with the index fingers.
3. Bend the body forward and catch hold of the toes with the hooks of the fingers.
4. Try placing the head between the arms.
5. Keeping a little bend in the elbows and without bending the knees, try and touch the
forehead with the knees. Maintain the position for 5-10 seconds.
6. Raise the head slowly.
7. Release the hold of the toes. Now keeping the body erect, bring the hooks of the fingers near
the chest.
8. Place the hands on the respective sides of the body.
9. Sit with the legs extended together.
Benefits :
1. It gives a good posterior stretch to the spinal column.

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 2. It helps in increasing the flexibility of the spinal and abdominal muscles.
3. It helps to improve the blood circulation in organs of the abdominal region.
4. It helps to correct postural deformities.
5. It is helpful in treating constipation.
6. It provides relief from sciatica & backache.
7. Improves digestion.
8. Helps to relieve symptoms of menopause and menstrual discomfort.
9. Soothes headache and reduces anxiety.
Precautions :
1. Exhale while bending forward to facilitate the bending.
2. Relax the muscles while bending forward.
3. Maintain the final position at your comfort level. This will gradually help in further progress.
4. Avoid jerks and strain while assuming and releasing the posture.
5. Do not bend the knees while touching the forehead with the knees.
Contraindications :
1. Those suffering from heart diseases, ulcer in abdomen, slipped disc, sciatica avoid practising it.
2. Pregnant women should avoid this asana.
7. Pavan Muktasana
In Sanskrit, the word pawan means ‘air’ or ‘wind’
and mukta means ‘freedom’ or ‘release’. This is
called as the ‘wind releasing posture’ as it assists
in releasing trapped digestive gas from the
stomach and intestines.
Procedure :
To perform Pavan Muktasana, the following steps
should be performed:
1. Lie on the back with legs together and hands kept by the sides of the body, palms resting on
the floor.
2. Inhale and fold both the legs at the knee over the belly.
3. Hold the knees with the interlocked arms and press them on the belly.
4. Exhaling, raise the head and let the chin touch the knees.
5. Inhaling, bring the head down slowly.
6. Release the interlocked arms and bring them on the floor.
7. Exhaling, unfold the legs back on the floor.
8. Bring legs together, hands by the side of the body, palms placed on floor and relax.
Benefits :
1. This asana helps in increasing digestive power.
2. It helps to deal constipation by stimulating the abdominal region.
3. It helps in releasing trapped gas from the stomach.

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 4. It dissolves extra fat deposited in the abdominal region.
5. It strengthens abdominal and back muscles.
6. It increases the tone of muscles of arms and legs.
7. It helps to stretch the lower back.
Precautions :
1. It causes pressure and contraction at the lower abdomen, hence should be practised carefully.
2. Knees should be together while pressing against the chest.
3. Don’t shake the body and avoid jerky movement.
4. Avoid bending the head if suffering from spondylitis.
Contraindications :
1. Avoid performing this asana if suffering from severe back pain, migraine or abdominal injuries.
2. Avoid this asana if you have had abdominal surgery recently.
3. Pregnant women should avoid this asana.
8. Sukhasana
In Sanskrit the word ”Sukham” means “delight” or “bliss” and
“asana” means ‘posture’. This asana is basically a relaxing pose.
One can perform this asana in the most comfortable and easy
manner. This is basically concentration pose. This requires
patience. This asana is one of the easiest asanas.
Procedure :
To perform Sukhasana the following steps should be performed :
1. Sit on the mat with legs stretched out in front.
2. Bend the right leg at the knee and place the foot under the left thigh. Use the hands to do this.
3. Now bend the left leg and place the left foot under the right leg.
4. Keep the body balanced and easily erect.
5. Extend the arms so that the wrists rest on the knees, palms turned upward.
6. The tips of the thumbs should touch the tips of the index fingers, with other fingers lying straight.
Benefits :
1. It stretches and lengthens your spine.
2. Broadens your collarbones and chest.
3. It calms your mind.
4. Enhance your condition of peacefulness and serenity.
5. Kick out anxiety, stress and mental tiredness.
6. It helps in improving body posture.
7. It helps in reducing fatigue.
8. It strengthens your back.
9. It stretches your ankles and knees.
10. It gives gentle massage to your knees, calf muscles and your thighs also.
11. It provides relaxation to body and mind.

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Precautions :
1. Do not perform on the uneven place.
2. Do the asana on a mat.
3. It should be done slowly and smoothly.
4. Do not force the knee down.
5. Keep the spine neck, and head in a balanced, erect condition.
Contraindications :
1. People who have experienced the knee injury are advised not to sit in this position for long
time.
2. Avoid this in case of joint or knee related problems.
3. Persons with slip disc should be careful while doing this asana.
9. Chakrasana
The word chakra means ‘wheel’. In this asana, the
body assumes the shape of a wheel, so, it is called
Chakrasana. This asana improves flexibility of whole
body, especially the back.
Procedure :
To perform Chakrasana the following steps should be
performed:
1. Lie on your back.
2. Bend the knees, heels touching the buttocks. Keep both the feet 12 inches apart.
3. Raise the arms up. Bending them at the elbows, take them behind over the head. Place the
palms on the floor beside the head, fingers pointing towards the shoulders.
4. Gradually, raise the body and arch the back.
5. Straighten the arms and legs. Move the hands further towards the feet as far as you feel
comfortable. Maintain the position for 5-10 seconds.
6. Slowly lower your body in the manner so that the head rests on the floor. Lower down rest of
the body and lie at on your back and relax.
Benefits :
1. It makes spine flexible.
2. It helps to remove rigidity of the bones and joints in the middle back.
3. It helps to improve digestion.
4. It improves the functioning of heart.
5. It is helpful in backpain.
6. It provides relief from stress and reduces depression.
7. It prevents hernia.
Precautions :
1. Lift your body carefully.
2. Keep the arms and legs straight as much as possible in final position.

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 3. Do not stretch too much while bringing the hands towards feet.
4. Do not give jerk to the spine.
Contraindications :
1. Person suffering from weak wrist, high blood pressure, hernia, vertigo, abdominal problems,
etc., should avoid practising this asana.
2. Persons suffering from cervical or lumbar spondylitis should avoid this asana.
3. Persons having pain in shoulder should not perform this asana.
4. Persons having pain in wrist should not perform this asana.
10. Gomukhasana
The word Go means ‘cow’ and mukha means
‘mouth’ or ‘face’. In this asana, the position of
legs look like the face of cow, so that is why it
is called Gomukhasana.
Procedure :
To perform Gomukhasana, the following steps
should be performed :
1. Sit and extend your legs forward.
2. Bend the right leg at the knee, bring the
right foot to the left side and place it close to the left buttock.
3. Fold the left leg at the knee. Bring the left foot to the right side and place it close to the right
buttock.
4. Take the left arm over the left shoulder and right arm behind the back. Hook the fingers of
both hands at the back.
5. Sit in this position comfortably for 10-15 seconds.
6. Release the fingers. Bring the arms on the side of the body.
7. Release the left leg and extend it forward.
8. Release the right leg, extend it and come to the starting position.
9. Repeat it by changing the position of arms and legs
Benefits :
1. It increases concentration and induces inner peace.
2. It helps in correcting postural deformities like drooping shoulders.
3. It helps in improving lung capacities.
4. It is helpful in arthritis.
5. It relieves backache, sciatica and general stiffness in shoulders and neck.
6. It reduces stress and anxiety.
7. It strengthens the muscles of leg.
Precautions :
1. Always keep the heels in touch with buttocks.
2. Keep the knees one over the other.
3. Keep the head and neck erect without bending the joints.
4. Look in front.

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 5. Never sit on the heels.
6. Do not raise the knees.
Contraindications :
1. Those who are suffering from bleeding piles should avoid this asana.
2. Those who suffer from any hip or knee injury should avoid this asana.
3. Those who suffer from shoulder, back or knee pain should avoid this asana.
11. Parvatasana
The word Parvat means ‘mountain’ and asana means ‘pose’. This
asana is especially known for its height increasing feature. This asana
is very easy to perform and the effects can be seen within minutes.
Procedure :
To perform Parvatasana the following steps should be performed :
1. Sit down on the floor in sukhasana. You can also sit in
Padmasana.
2. Bring your hands in front of you and interlock the fingers so
that your palms are facing towards you.
3. Exhale and move your hands over your head. Keep your fingers
interlocked and hands stretched upwards.
4. Pull your trunk in upward direction and stretch as much as you
can.
5. Hold this position for a little longer and breathe normally.
6. Bring down your hands as in original position. Unlock your hands and keep them aside and
stretch your legs in front of you and relax.
7. Repeat the steps for 8 – 10 rounds.
Benefits :
1. It gives a full body stretch which improves the blood circulation around the body.
2. It reduces mental fatigue while improving the memory and concentration by improving the
blood circulation in the brain.
3. It makes you alert and attentive if you are feeling bored, sleepy or losing interest in doing
work.
4. It improves your mental efficiency and makes you more optimistic.
5. It is good for athletes and other sportsmen because it stretches every muscle of the body
from head to toe.
6. It strengthens the weak muscles of the body and thus prevents any injury.
7. It reduces muscle pain, especially in back and neck regions.
8. It helps in reducing the respiratory problems like asthma.
9. It is helpful in weight loss by reducing the extra fat deposited at the back and waist.
10. It tones the abdominal muscles.
Precautions :
1. Don’t lift the buttocks off the floor.

83
 2. Don’t bend the elbow or overstrain the knees.
3. Keep a straight neck and avoid any forward movement.
4. Avoid hunching of the back during sitting position.
Contraindications :
1. Persons who are suffering from knee problems and reeling sensation should not perform this
exercise.
2. Persons having shoulder, hip or back injury should avoid this asana.
12. Matsyasana
In Sanskrit, the word Matsy means ‘ fish’. In
final position of this asana, the body takes
shape of a floating fish. The folded legs
resemble the tail of a fish; hence, it is called
Matsyasana. This asana should be performed
under the supervision of an expert.
Procedure :
To perform matsyasana the following steps
should be performed :
1. Sit in Padmasana.
2. Lie on the back with support of the elbows.
3. Lift your neck and chest slightly up; your back should be arched and raised from the ground.
4. Bend your head backward and place the crown of the head on the floor.
5. Make hooks with the index fingers of both hands; and clasp the big toes with hooks of
opposite hands.
6. Maintain this position for 10-15 seconds or as long as comfortable.
7. To come back, leave the toes; place hands on the ground; lift the head up with the support of
hands. Sit with the help of the elbows.
Benefits :
1. It improves blood supply to the brain.
2. It regulates the functioning of thyroid gland and helps in improving the immune system.
3. It helps in reducing backache and cervical spondylitis.
4. It diverts the blood from the legs to the pelvic region and helps to tone the abdominal
muscles.
5. It is helpful in lungs and respiratory disorders.
6. It helps in improving posture.
7. It is helpful in diabetic individuals.
Precautions :
1. Try to make the maximum arch of the spine.
2. Keep the arms bent at the elbows.
3. The crown of head should touch the floor.

84
 4. The knees should touch the ground.
5. Do not raise the knees from the ground while arching the back.
6. While leaning backward, do not strain.
Contraindications :
1. Do not practise this asana in case of vertigo, cardiovascular diseases, hernia, arthritis, knee
and ankle and spinal problems.
2. Do not practice this asana if you have neck injury or lower back problems.
13. Tadasana
The word Tad in Sanskrit means ‘palm tree’. This asana is called Tadasana
because in this asana the person stands straight like a palm tree stretching
his whole body upwards.
Procedure :
To perform Tadasana the following steps should be performed :
1. Stand erect, feet together, hands by the side of the thighs. Keep the
back straight and look in front.
2. Stretch the arms upward; keep them straight and parallel to each
other in vertical position, with the palms facing each other.
3. Slowly, raise the heels as much as you can and stand on toes. Stretch
body up as much as possible. Maintain the position for 5-10 seconds
comfortably.
4. To come back, bring the heels on the floor first. Slowly bring down
the hands by the side of the thighs and relax.
Benefits :
1. It gives stretch to whole body muscles.
2. It helps in strengthening thighs, knees and ankles.
3. By doing this asana regularly, children can increase their height.
4. It helps to remove laziness and lethargy.
5. It helps to treat digestion problems.
6. It is helpful to reduce sciatica.
7. It is helpful to treat hypertension.
8. If improves the posture of our body.
Precautions :
1. The inner upper arms should touch the respective ears.
2. Stretch the arms and fingers in full capacity.
3. Keep the head, neck and the body in one straight line.
4. Avoid bending forward or backward.
Contraindications :
1. Those having complaints of vertigo should avoid practising this asana.
2. Those having low blood pressure should not perform this asana.
3. Those having insomnia or headache should not perform this asana.

85
14. Ardha Chakrasana
The word Ardh means ‘Half’ and Chakra means ‘Wheel’
and asana means ‘Pose’. This asana helps to prepare the
body for more intense asanas like ‘chakrasana’.
Procedure :
To perform Ardhachakrasana the following steps should
be performed:
1. Stand straight with feet together and arms alongside
the body.
2. Balance your weight equally on both feet.
3. Inhaling, extend your arms overhead, palms facing each other.
4. Exhaling, gently bend backwards pushing the pelvis forward, keeping the arms in line with
the ears, elbows and knees straight, head up, and lifting your chest towards the ceiling.
5. Hold. Inhaling, come back up.
6. Exhaling, bring the arms down and relax.
Benefits :
1. Stretches the front upper torso.
2. Tones the arms and shoulder muscles.
3. It helps in regulating the high blood pressure.
4. It has cleansing effect on nervous system.
5. It helps in improving digestion.
6. It helps to relieve stress and tension.
7. It is helpful in menstrual disorders.
8. It is helpful in treating leg and upper back pain.
Precautions :
1. This asana should be performed gently bending deeply only when mind is ready.
2. Avoid bending sideways.
3. Keep the breathing slow and rhythmic.
Contraindications :
1. Those with serious hip or spinal problems should avoid this asana as well as those with brain
ailments.
2. Peptic ulcers and hernia patients should avoid this pose.
3. Pregnant woman should avoid this pose.
15. Shavasana
It is a traditional relaxing posture. The posture is called
shavasana as it resembles a dead body. In Sanskrit,
shav means a ‘dead body’.
Procedure :
To perform Shavasana the following steps should be
performed :

86
 1. Lie on your back on the floor, keep legs apart at a comfortable distance and hands kept at a
distance of about six inches from the body.
2. Palms should face upwards, fingers naturally flexed and eyes closed.
3. Breathe slowly. Your head should remain straight.
Benefits :
1. It helps in reducing anxiety, fatigue and stress.
2. It relaxes the body muscles.
3. It induces feeling of freshness.
4. Shavasana relaxes tensed nerves, boosts up energy level and develops harmony, as well as
calmness in the body.
5. It increases energy levels.
6. It relieves mental tension.
7. It increases blood circulation.
8. It helps to improve memory and concentration.
Precautions :
1. Take a comfortable position which offers least resistance to the gravity.
2. Keep focus on the natural breathing.
3. Keep your eyes closed throughout the practice.
4. Do not tense any part of the body, loosen entire frame of the body.
5. Do not move the body parts during the practice.
6. Avoid paying attention to the thoughts and feeling.
7. Do not move the head to the left or right.
8. Keep patience during the practice.
Contraindications
1. Do not practise if having low blood pressure or depression.
16. Vakrasana
The word Vakra means ‘twisted’ in Sanskrit and
asana means ‘pose’. This asana is called as
Vakrasana or twisted pose because the spine is
twisted in practising this asana. In the Vakrasana,
the upper part of the body is completely turned
and twisted. The spine, the muscles of hands,
the legs and the back are stretched.
Procedure :
To perform Vakrasana the following steps should be performed :
1. Sit on the carpet, stretch the legs straight.
2. Fold the right leg at knee and touch right leg’s heel to the left leg’s knee, keeping right foot
at the floor itself.
3. Take the right hand to back of the waist twisting your trunk, spread in palms and place it on
the carpet.

87
 4. Bring the left hand close to right knee and hold the right leg’s ankle or big toe with the left
hand.
5. Twist the head and shoulder to right side and look straight to the right shoulder’s side (i.e
back side).
6. Stay in the pose for 5-10 seconds breathing normally.
7. Turn the head to the front, release hands holding the right leg’s ankle or big toe, stretch the
legs, keep the palm on the carpet in a relaxed manner and take rest for 10 seconds.
8. Now follow the same procedure to the left side.
Benefits :
1. It helps to reduce belly fat.
2. It improves the function of both spinal cord and nervous system.
3. Enlargement of liver and spleen are arrested.
4. It helps to prevent and control diabetes.
5. It helps adrenal gland to function properly.
6. Shoulder and back pain are reduced.
7. It strengthens kidney.
Precautions :
1. After folding right leg only the right hand has to be taken back, not the left hand.
2. Do not practise more than 2 rounds.
3. Breathing properly is very important.
Contraindications :
1. Those people with big belly may feel it difficult to place the hand to the other side of the
knee. They are suggested to place the hand on the knee or keep it wherever it is, if it is not
possible to place it on the ground.
2. Those who suffer from ulcer and enlargement of liver should not practise it.
3. Those who suffer from back injury should not practice this asana.
17. Shalabhasana
In Sanskrit Shalabh refers to ‘locust’ (grasshopper) and
asana means ‘posture’. The final posture of this asana
imitates a locust (grasshopper). Shalabhasana is one the
best yoga asanas for strengthening the back muscles.
Procedure :
To perform Shalabhasana the following steps should be
performed :
1. Lie flat on the stomach, legs together, hands by the side of the thighs, palms facing downward
and heels together. Chest and forehead should be placed on the ground.
2. Place both palms under the thighs.
3. Stretch the chin slightly forward and keep it on the floor.
4. Inhaling and pressing the palms on the ground, raise both the legs upward as high as possible.
5. Maintain the position with normal breathing for few seconds.

88
 6. To come back, slowly bring down the legs to the floor. Take out the hands from the thighs.
Lie flat on the stomach, legs together, hands by the side of the thighs and palms facing
downward.
Benefits :
1. Shalabhasana stimulates the autonomic nervous system.
2. It strengthens the lower back and pelvic organs.
3. It gives relief in the conditions of mild sciatica, backache and non serious slip disk.
4. It is a good exercise for the legs, thighs, hips, buttocks, the lower abdomen, diaphragm and
wrists.
5. It improves blood circulation in the pelvic region.
6. It helps to reduce excessive fat formed around the knees, the thighs, the waist and the
abdomen and thereby improve physical appearance and positive body image.
7. It helps to regulate the functioning of liver.
8. It is beneficial to increase elasticity and flexibility of spine.
9. It is helpful in relieving stress.
10. It is helpful to decrease back pain.
Precautions :
1. Use the hand to balance and also to control the body weight.
2. While lifting the leg, contract the lower dorsal muscles and press the abdomen on the floor.
3. Legs should be outstretched and straight.
4. Jerks and unbearable strains should be avoided.
5. Do not rush through the exercise and do not push yourself too much.
6. Do not put too much pressure on the hands.
Contraindications :
1. People suffering from high blood pressure should not perform this asana.
2. People suffering from asthma should not perform this asana.
3. People suffering from cardiac diseases should not perform this asana.
4. People suffering from weak lungs should avoid this asana.
5. People suffering from hernia should avoid this asana.
6. People suffering from peptic ulcers & intestinal tuberculosis should avoid practising this asana.
7. Persons with weak spine should not perform this asana.

OBESITY PROCEDURE, BENEFITS AND CONTRAINDICA

PROCEDURE, TIONS F
CONTRAINDICATIONS FOR
OR
3.2 VAJRAS ANA, HAST
VAJRASANA, HASTOOTTANAS
TTANAS ANA, TRIK
ANASANA, ONAS
TRIKONAS ANA, ARDHAMA
ONASANA, ARDHAMAT T-
SYENDRAS ANA
YENDRASANA
Obesity is defined as abnormal or excessive fat accumulation that may impair health. Obesity is a
medical condition when the body of a person contains 20% or more fat as compared to ideal
weight.
Weight(in kg)
According to WHO, BMI = 2
[Height(in metres)]

89
 Classification BMI
Underweight < 18.5
Normal Weight 18.5 - 24.9
Over Weight 25.0 - 29.9
Class I Obesity 30.0 - 34.9
Class II Obesity 35.0 - 39.9
Class III Obesity 40.0

Obesity is defined as abnormal or excessive fat accumulation that presents a risk to health.
BMI is less than 18.5, the person is in the underweight category.
BMI is between 18.5 and 24.9, the person is in the normal weight category.
BMI is 25 to 29.9, the person is in the overweight category.
BMI is 30 or higher; the person is in the obese category.
Causes of Obesity :
Various causes of obesity are given below:
1. Imbalance between calories intake and calories expended : The fundamental cause of obesity
and overweight is an imbalance between calories consumed and calories expended. Calorie
intake means the calories you get from the food and beverages you consume. Calorie expenditure
means the calories you burn for basic body functions and during physical activity. When your
calorie intake is more than the expenditure you end up gaining weight.
2. Lack of physical activity : Lack of physical activity is another important factor related to obesity.
Many people have jobs that involve sitting at a desk for most of the day. They also rely on their
cars, rather than walking or cycling. For relaxation, many people tend to watch TV, browse the
internet or play computer games, and rarely take regular exercise.
3. Genetics : There are some rare genetic conditions that can cause obesity. Certain genetic traits
inherited from parents can affect hormones which cause obesity. A person is more likely to be
obese if one or both parents are obese.
4. Poor diet : Obesity doesn’t happen overnight. It develops gradually over time, as a result of
poor diet and lifestyle choices, such as eating large amounts of processed or fast food – that’s
high in fat and sugar, eating out a lot, eating larger portions than you need, drinking too many
sugary drinks etc lead to obesity.
5. Psychological Factors : Obesity and mental health are two medical conditions often said to be
closely related. A person’s mental well being can have a direct impact on their weight. Under
stress circumstances, individuals may be prompted to eat by their emotions rather than actual
feelings of hunger. This type of behaviour is often referred to ‘emotional eating’ which can lead
to obesity.
Risk Factors of Obesity :
Raised BMI is a major risk factor for non-communicable diseases such as cardiovascular diseases
(mainly heart disease and stroke), diabetes ; musculoskeletal disorders (especially osteoarthritis –
a highly disabling degenerative disease of the joints);some cancers.
The risk for these non-communicable diseases increases, with increases in BMI.

90
Childhood obesity is associated with a higher chance of obesity, premature death and disability in
adulthood. But in addition to increased future risks, obese children experience breathing difficulties,
increased risk of fractures, hypertension, early markers of cardiovascular disease, insulin resistance
and psychological effects.
Note :
The Asanas asked under this topic have been discussed in this chapter. Please refer to the
various Yoga Asanas Topic.

DIABETES PR OCEDURE, BENEFITS AND C

PROCEDURE, ONTRAINDICATIONS F
ONTRAINDICATIONS
CONTRAINDICA OR
FOR
3.3 BHU
BHUJJANGAS ANA, PASCHIMO
ANGASANA, TT
PASCHIMOTT ANAS
TTANAS ANA, PA
ANASANA, VAN MUKT
PAV MUKTASAS ANA,
ASANA,
ARDHAMA TS
ARDHAMATS YENDRAS
TSYENDRAS ANA
YENDRASANA
Diabetes mellitus or diabetes is a condition that
prevents your body from properly using the energy
from the food you eat. It is a condition in which
blood glucose, or blood sugar, levels are too high.
Diabetes occurs in one of the following situations:
(a) The pancreas (an organ behind your stomach)
produces little insulin or no insulin at all.
Insulin is a naturally occurring hormone,
produced by the beta cells of the
pancreas, which helps the body use sugar
for energy.
(b) The pancreas makes insulin, but the
insulin made does not work as it
should. This condition is called insulin
resistance.
Our body is made up of millions of cells. To make energy,
the cells need food in a very simple form. When we eat
or drink, much of our food is broken down into a simple
sugar called glucose. Glucose provides the energy our body needs for daily activities. The blood
vessels and blood transport sugar from where it is either taken in (the stomach) or manufactured (in
the liver) to the cells where it is used (muscles) or where it is stored (fat). Sugar cannot go into the
cells by itself. The pancreas releases insulin into the blood, which serves as the helper, or the “key,”
that lets sugar into the cells for use as energy. When sugar leaves the bloodstream and enters the
cells, the blood sugar level is lowered. Without insulin, sugar cannot get into the body’s cells for use
as energy. This causes sugar to rise. Too much sugar in the blood is called ”hyperglycemia” (high
blood sugar).
Diabetes can be classified into following types :
Type 1, where there is no production of insulin and
Type 2, where the pancreas does not produce enough insulin.
Type 3, Gestational diabetes, which occurs during pregnancy but may resolve after the baby is
delivered. Common symptoms include frequent urination, tiredness, blurred vision, excessive weight
loss or gain, numbness in hands and feet, delayed healing of wounds etc.

91
Causes
Causes of type 1 diabetes
In this type, our immune system, which normally fights harmful bacteria or viruses, attacks and
destroys our insulin-producing cells in the pancreas. This leaves us with little or no insulin. Instead
of being transported into our cells, sugar builds up in our bloodstream.
Causes of pre-diabetes and type 2 diabetes
In pre-diabetes and in type 2 diabetes, our cells become resistant to the action of insulin, and our
pancreas is unable to make enough insulin to overcome this resistance. Instead of moving into our
cells where it’s needed for energy, sugar builds up in our bloodstream.
Causes of gestational diabetes
During pregnancy, the placenta produces hormones to sustain pregnancy. These hormones make
cells more resistant to insulin. Pancreas responds by producing enough extra insulin to overcome
this resistance. But sometimes pancreas can’t keep up. When this happens, too little glucose gets
into cells and too much stays in blood, resulting in gestational diabetes.
Risk Factors
Risk factors for diabetes depend on the type of diabetes.
Risk factors for type 1 diabetes
Factors that may signal an increased risk of type 1 diabetes include:
1. Family history : Risk increases if a parent or sibling has type 1 diabetes.
2. Environmental factors : Circumstances such as exposure to a viral illness likely play some
role in type 1 diabetes.
3. The presence of damaging immune system cells (autoantibodies) : Sometimes family
members of people with type 1 diabetes are tested for the presence of diabetes
autoantibodies. If you have these autoantibodies, you have an increased risk of developing
type 1 diabetes.
4. Geography : Certain countries, such as Finland and Sweden, have higher rates of type 1
diabetes.
Risk factors for prediabetes and type 2 diabetes
Certain factors that increase the risks are:
1. Weight : The more fatty tissues you have, the more resistant your cells become to insulin.
2. Inactivity: The less active you are, the greater your risk. Physical activity helps you control
your weight, uses up glucose as energy and makes your cells more sensitive to insulin.
3. Family history: Your risk increases if a parent or sibling has type 2 diabetes.
4. Age: Risk increases as you get older.
Risk factors for gestational diabetes
Any pregnant woman can develop gestational diabetes, but some women are at greater risk than
are others. Risk factors for gestational diabetes include:
1. Age: Women older than age 25 are at increased risk.
2. Family or personal history: Your risk increases if you have prediabetes — a precursor to type
2 diabetes — or if a close family member, such as a parent or sibling, has type 2 diabetes.

92
 You’re also at greater risk if you had gestational diabetes during a previous pregnancy, if you
delivered a very large baby or if you had an unexplained stillbirth.
3. Weight : Being overweight before pregnancy increases your risk.
Note :
The Asanas asked under this topic have been discussed in this chapter. Please refer to the
various Yoga Asanas Topic.

ASTHMA PR OCEDURE, BENEFITS & CONTRAINDICA

PROCEDURE, TIONS F
CONTRAINDICATIONS FOR
OR
3.4 SUKHAS ANA, CHAKRAS
SUKHASANA, ANA, GOMUKHAS
CHAKRASANA, ANA, PAR
GOMUKHASANA, PARVVATAS ANA,
ASANA,
BHU
BHUJJANGASANA, PASCHIMO
ANGASANA, TT
PASCHIMOTT ANAS
TTANAS ANA, MA
ANASANA, TS
MATSYAS
TSY ANA
ASANA
Asthma is a common lung condition that causes occasional breathing difficulties. Asthma is caused
by swelling (inflammation) of the breathing tubes that carry air in and out of the lungs. This makes
the tubes highly sensitive, so they temporarily narrow.
It may occur randomly or after exposure to a trigger.
Common asthma triggers include:
● allergies – to house dust mites, animal fur or pollen,
for example
● smoke, pollution and cold air
● exercise
● infections like colds or flu
The symptoms can sometimes get temporarily worse. This
is known as an asthma attack.
The main symptoms of asthma are:
● wheezing (a whistling sound when breathing)
● breathlessness
● a tight chest, which may feel like a band is tightening around it
● coughing

Causes
Asthma is caused due to a combination of environmental and genetic (inherited) factors.
Exposure to various irritants and substances that trigger allergies (allergens) can trigger signs and
symptoms of asthma. Asthma triggers are different from person to person and can include:
1. Airborne substances, such as pollen, dust mites, mold spores, pet dander or particles of
cockroach waste.
2. Respiratory infections, such as the common cold.
3. Physical activity (exercise-induced asthma).
4. Cold air.
5. Air pollutants and irritants, such as smoke.
6. Certain medications, including beta blockers, aspirin, ibuprofen (Advil, Motrin IB, others) and
naproxen (Aleve).
7. Strong emotions and stress.
8. Sulfites and preservatives added to some types of foods and beverages, including shrimp,
dried fruit, processed potatoes, beer and wine.
9. Gastroesophageal reflux disease (GERD), a condition in which stomach acids back up into
your throat.

93
Risk factors
A number of factors are thought to increase your chances of developing asthma. These include:
1. Having a blood relative (such as a parent or sibling) with asthma.
2. Having another allergic condition, such as atopic dermatitis or allergic rhinitis (hay fever).
3. Being overweight.
4. Being a smoker.
5. Exposure to second-hand smoke.
6. Exposure to exhaust fumes or other types of pollution.
7. Exposure to occupational triggers, such as chemicals used in farming, hairdressing and
manufacturing.
Prevention of Asthma
Prevention of asthma is mainly initiated by avoiding the triggers of asthma. Methods of its prevention
are described below :
1. By using air conditioners : The windows of the air conditioned houses are mainly closed and
this reduces the entry of airborne pollens that can cause asthma.
2. Keep Your Surroundings Clean : Minimize dust in the house and at working places. For example;
Removing carpeting and installing hardwood can reduce the dust. Use of mask while cleaning
can also prevent asthma.
3. Know your asthma triggers and minimize contact with them : Avoiding your triggers is the best
way to reduce your need for medicines and to prevent asthma episodes. Observe and note down
the factors which trigger asthma and try to avoid them.
4. Take your asthma medicines as prescribed : Take your asthma medicines regularly as prescribed
by the physician. This will also help in preventing recurrent asthma attacks.
Note :
The Asanas asked under this topic have been discussed in this chapter. Please refer to the
various Yoga Asanas Topic.

HYPER TENSION PR
HYPERTENSION OCEDURE, BENEFITS AND CONTRAINDICA
PROCEDURE, TIONS
CONTRAINDICATIONS
3.5 F OR TAD AS
TADAS ANA, VAJRAS
ASANA, ANA, PA
VAJRASANA, PAVVANMUKT
ANMUKTASAS ANA, ARDHA
ASANA,
CHAKRAS ANA, BHU
CHAKRASANA, BHUJJANGASANA, SHA
ANGASANA, SHAVVAS ANA
ASANA
Blood pressure is the force of our blood pushing against
the walls of our arteries. Each time our heart beats, it pumps
blood into the arteries. Our blood pressure is highest when
our heart beats, pumping the blood. This is called systolic
pressure. When our heart is at rest, between beats, our
blood pressure falls. This is called diastolic pressure. Blood
pressure is measured in mm/Hg.
A reading of 120/80 is normal blood pressure. 140/90 or
higher is high blood pressure. When the blood pressure
becomes abnormally high it is called hypertension.
High blood pressure usually has no symptoms, but it can cause serious problems such
as stroke, heart failure, heart attack and kidney failure.
Types of High Blood Pressure
There are two types of high blood pressure :

94
Primary (essential) hypertension : For most adults, there’s no identifiable cause of high blood
pressure. This type of high blood pressure, called primary (essential) hypertension, tends to develop
gradually over many years.
Secondary hypertension : Some people have high blood pressure caused by an underlying condition.
This type of high blood pressure, called secondary hypertension, tends to appear suddenly and
cause higher blood pressure than does primary hypertension.
Risk Factors
High blood pressure has many risk factors, including :
1. Age : The risk of high blood pressure increases with age. Through early middle age, or about
age 45, high blood pressure is more common in men. Women are more likely to develop high
blood pressure after age 65.
2. Family history: High blood pressure tends to run in families.
3. Being overweight or obese: The more you weigh the more blood you need to supply oxygen
and nutrients to your tissues. As the volume of blood circulated through your blood vessels
increases, so does the pressure on your artery walls.
4. Not being physically active: People who are inactive tend to have higher heart rates. The
higher your heart rate, the harder your heart must work with each contraction and the
stronger the force on your arteries. Lack of physical activity also increases the risk of being
overweight.
5. Using tobacco: Not only does smoking or chewing tobacco immediately raise your blood
pressure temporarily, but the chemicals in tobacco can damage the lining of your artery
walls. This can cause your arteries to narrow, increasing your blood pressure. Second-hand
smoke also can increase your blood pressure.
6. Too much salt (sodium) in your diet: Too much sodium in your diet can cause your body to
retain fluid, which increases blood pressure.
7. Too little potassium in your diet: Potassium helps balance the amount of sodium in your
cells. If you don’t get enough potassium in your diet or retain enough potassium, you may
accumulate too much sodium in your blood.
8. Too little vitamin D in your diet: It’s uncertain if having too little vitamin D in your diet can
lead to high blood pressure. Vitamin D may affect an enzyme produced by your kidneys that
affects your blood pressure.
9. Drinking too much alcohol: Over time, heavy drinking can affect your blood pressure.
10. Stress: High levels of stress can lead to a temporary increase in blood pressure.
11. Certain chronic conditions: Certain chronic conditions also may increase your risk of high
blood pressure, such as kidney disease, diabetes and sleep apnea.
Note :
The Asanas asked under this topic have been discussed in this chapter. Please refer to the
various Yoga Asanas Topic.

BACK PAIN PR
BACK OCEDURE, BENEFITS AND CONTRAINDICA
PROCEDURE, TIONS F
CONTRAINDICATIONS OR
FOR
3.
3.66 TAD AS
TADAS ANA, ARDHA MA
ASANA, TS
MATS YENDRAS
TSYENDRAS ANA, VAKRAS
YENDRASANA, ANA, SHALA
VAKRASANA, SHALA--
BHAS
BHASANA, BHUJJANGAS
ANA, BHU ANA
ANGASANA
Back pain is a pain felt in the back that usually originates from the muscles, nerves, bones, joints or
other structures in the spine. Back pain includes lower back pain, middle back pain, upper back pain
or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis

95
can result in back pain. Main causes of back pain are lack of physical
activities, lack of flexibility, excessive pressure on back etc. General reasons
for back pain are sitting or standing for long hours, sitting or standing in
an incorrect posture, lack of exercise, obesity and weak back muscles.
Signs and symptoms of back pain may include
1. Muscle ache.
2. Shooting or stabbing pain.
3. Pain that radiates down your leg.
4. Limited flexibility or range of motion of the back.
Causes
Back pain can come on suddenly and last less than six weeks (acute), which may be caused by a
fall or heavy lifting. Back pain that lasts more than three months (chronic) is less common than
acute pain. Main causes of back pain are:
1. Muscle or ligament strain : Repeated heavy lifting or a sudden awkward movement may
strain back muscles and spinal ligaments. If you’re in poor physical condition, constant strain
on your back may cause painful muscle spasms.
2. Bulging or ruptured Discs : Discs act as cushions between the bones (vertebrae) in your
spine. The soft material inside a disc can bulge or rupture and press on a nerve. However,
you can have a bulging or ruptured disk without back pain. Disc disease is often found
incidentally when you undergo spine X-rays for some other reason.
3. Arthritis : Osteoarthritis can affect the lower back. In some cases arthritis in the spine can
lead to a narrowing of the space around the spinal cord, a condition called spinal stenosis.
4. Skeletal irregularities : Back pain can occur if your spine curves abnormally. Scoliosis, a
condition in which your spine curves to the side, also may lead to back pain, but generally
only if the scoliosis is severe.
5. Osteoporosis : Your spine’s vertebrae can develop compression fractures if your bones become
porous and brittle.
Risk factors
Anyone can develop back pain, even children and teens. Research has yet to prove what contributes
to back pain. However, these factors might put you at greater risk of developing back pain:
1. Age : Back pain is more common as you get older, starting around age 30 or 40.
2. Lack of exercise : Weak, unused muscles in your back might lead to back pain.
3. Excess weight : Carrying too much weight puts extra stress on your back.
4. Diseases : Some types of arthritis and cancer can contribute to back pain.
5. Improper lifting : Using your back instead of your legs while lifting weight can lead to back pain.
6. Psychological conditions : People prone to depression and anxiety appear to have a greater
risk of back pain.
7. Smoking : This can keep your body from delivering enough nutrients to the discs in your back.
Note :
The Asanas asked under this topic have been discussed in this chapter. Please refer to the
various Yoga Asanas Topic.

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Multiple Choice Questions
1. Who gave this definition ‘Checking the impulses of mind is Yoga’?
(a) Patanjali (b) Shankracharya
(c) Shri Krishna (d) Swami Sivananda
2. Which asana can be practiced immediately after eating food?
(a) Hastottanasana (b) Trikonasana
(c) Ardhamatsyendrasana (d) Vajrasana
3. In Hastottanasana, ‘Hast’ means
(a) Abdomen (b) Chest
(c) Arms (d) Head
4. In Sanskrit, Trikon word means:
(a) Square (b) Rectangle
(c) Circle (d) Triangle
5. Bhujangasana is also called as:
(a) Cobra pose (b) Tiger pose
(c) Peacock pose (d) Cow pose
6. This asana assists in releasing trapped digestive gas from the stomach and intestines:
(a) Paschimottanasana (b) Pavan Muktasana
(c) Shavasana (d) Sarvangasana
7. In this asana, the body takes shape of a floating fish:
(a) Paschimottanasana (b) Matsyasana
(c) Shavasana (d) Sarvangasana
8. It resembles a dead body:
(a) Pavanmuktasana (b) Matsyasana
(c) Shavasana (d) Sarvangasana
9. If BMI is 30 or higher; the person is in the:
(a) overweight category (b) underweight category
(c) normal weight category (d) obese category
10. The fundamental cause of obesity and over-weight is:
(a) Malnutrition (b) Balanced diet
(c) imbalance between calories consumed and calories expended
(d) All the above

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11. In which disease, blood glucose, or blood sugar levels are too high?
(a) Obesity (b) Diabetes
(c) Hypertension (d) Sinusitis
12. Most of what we eat is broken down into:
(a) Amino acids (b) Glucose
(c) Carbon (d) Nitrogen
13. Which type of diabetes occurs during pregnancy?
(a) Type 1 (b) Type 2
(c) Gestational (d) Type 4
14. Which disease occurs when pancreas is unable to make enough insulin?
(a) Obesity (b) Diabetes
(c) Hypertension (d) Sinusitis
15. Symptoms such as coughing, wheezing, shortness of breath and/or chest tightness are caused
in patients suffering from:
(a) Diabetes (b) Obesity
(c) Asthma (d) Back pain
16. Triggers such as pollen, dust can cause attack of:
(a) Heart (b) Migraines
(c) Back pain (d) Asthma
17. The force of our blood pushing against the walls of our arteries is called as:
(a) Cardiac output (b) Blood pressure
(c) Heart rate (d) VO2 Max
18. What is considered as normal blood pressure?
(a) 100/80 (b) 180/120
(c) 140/90 (d) 120/80
19. The asanas which help to increase the concentration power are called as:
(a) Relaxative asanas (b) Cultural asanas
(c) Dhyanatmak asanas (d) Corrective asanas
20. Which of the following asanas gives a posterior stretch to the spinal column?
(a) Sukhasana (b) Paschimottanasana
(c) Shavasana (d) Gomukhasana
21. Which asana is known as Mountain Pose?
(a) Matsyasana (b) Tadasana
(c) Parvatasana (d) Shalabhasana
22. Which of the following can be a risk factor for diabetes?
(a) Obesity (b) Asthma
(c) Regular Exercise (d) All of the above
23. Which system of the body is affected in Asthma?
(a) Circulatory System (b) Respiratory System
(c) Endocrine System (d) Musculoskeletal System

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24. Which type of hypertension appears suddenly, due to an underlying condition?
(a) Secondary Hypertension (b) Primary Hypertension
(c) Tertiary Hypertension (d) None of the above
25. Which of the following is not a cause of Obesity?
(a) Lack of Physical activity (b) Genetics
(c) Balanced diet (d) Psychological factors
26. Which of the following asana should be performed for curing Obesity? (CBSE SQP 2020)
(a) Trikonasana (b) Bhujangasana
(c) Pawanmuktasana (d) Tadasana
27. Which amongst these is a sitting asana? (CBSE SQP 2020)
(a) Ardh-Matsyendrasana (b) Padahastasana
(c) Ardh Chakrasana (d) Trikonasana

Very Short Answer Type Questions

1. Define Yoga.
2. What is Asana ? Or
Define Asana. (C.B.S.E. Sample Paper, 2019)
3. Which Asanas are helpful to cure Asthma ?
4. What is Diabetes ? Or
What do you understand by Diabetes ? (C.B.S.E. Sample Paper, 2019)
5. What is Obesity ?
6. Name any one asana to cure obesity. (March, 2018)
7. What is Hypertension ? (Delhi, 2018)
8. What is Back pain ?
9. What is Asthma ?
10. What is the main physiological cause of Asthma ? (All India, 2018)
11. What are the sign and symptoms of Back pain ?
12. Explain the benefits of Pavanmuktasana. (C.B.S.E. Sample Paper, 2019)
13. Explain two benefits of “ARDH MATSYENDRA” asana. (Delhi, 2019)

Short Answer Type Questions

1. Classify Asanas.
2. What are the physiological benefits of asanas ?
3. Explain the procedure and benefits of Vajrasana.
4. What is the procedure of Bhujangasana ?
5. Write the benefits of Vajrasana and Bhujangasana.
6. What is Obesity ? What are its causes and risk factors ?
7. What are the causes of Diabetes ?

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 8. What are the causes of Asthma ?
9. What are the causes of Back pain ?
10. What are the risk factors of Back pain ?
11. “Practicing Yoga-asanas regularly can prevent many diseases.” Justify. Or (March, 2018)
What is the role of Yoga in preventing lifestyle diseases ? (All India, 2019)
12. Explain about the procedure and advantages of “Bhujangasana”. (All India, 2019)
13. Which asanas are helpful in reducing obesity ? Explain the procedure and contraindication of
any one asana. (Delhi, 2019)

Long Answer Type Questions

1. What do you mean by Yoga ? Outline the importance of Yoga.

2. How is yoga beneficial for sports persons ? Explain.
3. What is Hypertension ? What are its types of risk factors ?
4. What are the causes of Hypertension? Explain any three Yogic Asanas to prevent Hyperten-
sion ?
5. Explain the methods to prevent asthma. Or (C.B.S.E. Sample Paper, 2019)
Briefly explain the symptoms and causes of Asthma. Explain the procedure, benefits and
contraindications of any two asanas to prevent Asthma. (Delhi, 2018)
6. Explain the Procedure, Benefits, Precautions and Contraindications of :
(i) Hasttottanasana (ii) Trikonasana, (iii) ArdhaMatsyendrasana, (iv) Paschimottasana (v) Pavan
Muktasana (vi) Sukhasana (vii) Chakrasana (viii) Gomukhasana (ix) Parvatasana (x) Matsyasana
(xi) Tadasana (xii) Ardhachakrasana (xiii) Shavasana (xiv) Vakrasana (xv) Shalabhasana.
7. What are the causes of back pain ? Explain the procedure, benefits and contra-indications of
any two asanas recommended to cure back pain. (All India, 2018)
8. Describe the procedure for performing Gomukhasana along with its benefits and contradictors.
(SQP 2020)
9. Describe the procedure for performing Shalabhasana along with its benefits and contradictors.
(SQP 2020)

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