Practical – 01

Objective – Procedure for Asanas, Benefits and Contradiction for any two Asanas for each
lifestyle disease.

Introduction –
Asanas : Asana is third step of yoga after Yama and Niyam. Asanas are slow stretching exercises
in which holding a body posture brings stability of body and poise to mind. Asanas are
categorized under three types such as :
I. Cultural Asanas : For body fitness.
II. Meditative and Relaxative Asanas : For improving mental health.
III. Therapeutic Asanas : For curing various health problems.
Lifestyle Disease : lifestyle diseases are defined as diseases linked with the way people live their
life. These are commonly caused by lack of physical activity, unhealthy eating and sedentary
lifestyle. Some common lifestyle diseases are – Obesity, Diabetes, Asthma, Hypertension and
Back Pain.

Procedure, benefits and contradictions for each lifestyle diseases –

Obesity : obesity is excess accumulation of fats resulting in increased body weight. In this
problem, the excess fats of body get deposited under skin, especially in areas like abdomen,
chest, shoulder, buttocks and legs.
Causes of obesity : The causes of obesity are wrong dietary habits, less physical activity, over
eating, drinking alcohol, sedentary lifestyle, hormonal variation etc.
Asanas for Curing Obesity :
Vajrasana : Procedure –
I. Sit down on cushion mat with straight legs and both hands kept on the floor.
II. Bend your knees one by one and keep your feet under your buttocks.
III. Relax the shoulder and upper body but spine should be erect.
IV. Keep your hands on the top of your thighs, close to knees and palms facing down.
V. Close your eyes and remain in this pose from 30 seconds to 1 minute.
VI. Stretch your legs to relieve knees, ankle and feet.

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Benefits –
I. Controls obesity.
II. Cures gastric problems, flat foot and arthritis.
III. It is a meditative pose to perform various pranayamas.
IV. It improves blood circulation.
V. Tones the muscles of the hips, thighs and calf muscles.
Contradiction –
I. Avoid practicing this asana if you are suffering from any kind of knee injury.
II. People suffering from an abnormal curves, especially lordosis, should not attempt
this pose.
III. People suffering from hernia and intestinal diseases should practice this pose under
expert’s supervision.

Trikonasana : Procedure –
I. Stand and keep a minimum distance of 3 feet between your legs.
II. Extend both your arms sideways and keep them level with the shoulders.
III. While inhaling slowly, raise the left arm and bend the body towards the right, with
the right arm pointing downwards, with fingers pointed at your toes.
IV. Your eyes should face the ceiling.
V. Relax the body on exhalation during the final position.
VI. Stay in the position for 30 seconds to 1 minute, and repeat the asana for the other
side as well.
Benefits –
I. Reduces obesity.
II. Improves trunk and legs flexibility.
III. Cure acidity, lordosis and scoliosis.
IV. Strengthen back, neck and abdominals.

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Contradiction –
I. People suffering from diarrhea, headache and high blood pressure should not
practice this pose.
II. People suffering from any neck problems should avoid practicing this pose.
III. People having any heart related problem should practice this pose under expert’s
supervision.

Diabetes : diabetic condition arises due to insufficient production and secretion of insulin by
pancreas which results in excess of glucose level in the blood stream.
Causes of Diabetes : The main causes of diabetes are overweight or obesity; drinking lot of clod
drink or soda and alcohol; less physical activity; taking lot of sweets etc.
Asanas for Curing Diabetes :
Paschimottanasan : Procedure –
I. Sit down on cushion mat and legs should be together and straight in front of you,
keep head, neck and spine erect.
II. Breath in, slowly raise your both the arms straight above your head and stretch up.
III. Slowly breathe out and bend forward from the hip joint, chin moving toward the
toes keeping the spine erect.
IV. Place your hand on your leg, wherever they reach or if possible hold your toes and
pull them to help you go forward, without putting much effort.
V. Stay in the position for 20-30 seconds, and then bring the body in initial position,
step by step.
Benefits –
I. Prevent and cures diabetes.
II. Controls weight and prevents obesity.
III. Improves the lower back flexibility.
IV. Cures constipations and other digestion problems.

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Contradictions –
I. People who suffering from slipped disc problem should avoid this yoga pose.
II. Pregnant women should avoid this pose.
III. People having any lower back problem should practice this pose under expert’s
supervision.

Ardh Matasyendra Asana : Procedure –

I. Sit erected on cushion mat with your legs stretched out and make sure your feet are
placed together.
II. Now, bend your left leg such that the heel of the left foot lies next to the right hip.
III. Then, place the right leg next to the left knee by taking it over the knee.
IV. Twist your waist, neck and shoulders towards the right and set your gaze over your
right shoulder. Make sure your spine is erect.
V. Place the right hand behind you, and the left hand on the right knee.
VI. Hold the pose for a few seconds, breathe slowly, yet deeply.
VII. Exhale and release the pose step by step, and then repeat it for other side.
Benefits –
I. Controls weight and obesity.
II. Cures diabetes.
III. Improves spinal flexibility.
IV. Cures abnormal curves of spine (Kyphosis, Lordosis, and Scoliosis).
V. Cures Bow legs.
Contradiction –
I. People who’re suffering from severe back or neck pain should practice this pose with
caution.
II. Those with slipped disc problems should avoid this pose completely.
III. This pose should be avoided by menstruating and pregnant women.

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Asthma : Asthma is a chronic lung disease inflames and narrows the airways in the lungs.
Symptoms include coughing, shortness of breath and chest tightness.
Causes of Asthma : The prime cause of asthma is air pollution. Respiratory infections, such as
the common cold and strong emotion or stress can also be cause of asthma.
Asanas for Curing Asthma :
Sukhasana : Procedure –
I. Sit on cushion mat with legs stretched out.
II. Fold the left leg and tug it inside the right thigh, then fold the right leg and tug inside
the left thigh.
III. Keep the hands on the knees while using any Dhyan Mudra.
IV. Spine should be erected, relax your whole body and breathe normally.
V. Maintain this position for as long as comfortable.
Benefits –
I. Cures asthma.
II. Calms the brain.
III. Strengthens the back.
IV. Stretches the knees and ankles.
Contradictions –
I. People who’re suffering from backache should not stay in this pose for longer
duration.
II. This pose should be avoided by people who have undergone knee surgery.
III. People who’re suffering from any spinal problems should practice this pose with
caution.

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Shashankasana : Procedure –
I. Sit in Vajrasana on cushion mat, palms resting on the thighs right above the knee.
Keep the eyes closed and relax the whole body.
II. Inhale and raise the arms above the head, elbows must be straight, maintain
shoulder width apart distance between the arms.
III. Exhale and slowly move the torso in the forward direction. Bend from the pelvic
region not from the spinal.
IV. Keep the arms slightly bend and rest the hands, forehead and elbows on the mat.
Arms must be in front of knees.
V. Hold the pose for a few seconds and then go back to initial position step by step
while taking deep breathe.
Benefits –
I. Cures asthma and constipation.
II. Stretches the back muscles making them flexible and stronger.
III. Tones and massages the muscles of the pelvic region.
IV. Leads to the well-functioning of adrenal glands.
V. Reduces depression and other mental issues and aid in concentration and focus.
Contradiction –
I. People with a knee injury, spinal, shoulder injuries or neck pain should avoid this
pose.
II. Pregnant woman must avoid this pose.
III. People who’re suffering from high blood pressure and sipped disc problems should
avoid practicing this pose.

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Hypertension (High Blood Pressure) : Hypertension is a condition in which the force of the
blood against the artery walls is too high.
Causes of Hypertension : The causes of hypertension are physiological, psychological and
environmental like overweight, high level of sodium, drinking alcohol, lack of physical activities,
smoking, stress etc.
Asanas for Curing Hypertension :
Pavanmukhtan Asana : Procedure –
I. Lie down on cushion mat in straight position on your back (Supine position).
II. Inhale and raise your legs at 90 degree.
III. Exhale and bend your legs and try to bring your knees towards your chest.
IV. Grab your knees by interlocking your fingers.
V. Raise your head and try to touch your forehead with your knees.
VI. Maintain normal breathing while staying in this pose for few seconds, then release
your pose step by step to come to the starting position.
Benefits –
I. Relaxes mind and cures hypertension.
II. Helpful in removing harmful gases from the body.
III. Makes digestion smooth and good to overcome constipation.
IV. Ensures effective blood circulation to the entire body.
V. Gives massage to internal organs.
Contradictions –
I. People who’re suffering from piles should not perform this pose.
II. This pose should be avoided during menstruation.
III. People who’re suffering from severe neck pain should avoid this pose.
IV. People who’re suffering from slipped disc and testicular disorders should not
practice this pose.

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Tada Asana : Procedure –
I. Stand straight and keep shoulder width distance between feet.
II. Hand should be hanging alongside your body.
III. Now while deep inhaling raise your both the arms upwards and interlock your
fingers.
IV. Raise your heels and stand on your toes, feel the stretch in your body from feet to
fingers of arms.
V. Hold this pose for few seconds.
VI. Now, while exhaling release your pose step by step to come to the starting position.
Benefits –
I. Improves the function of the respiratory and digestive system and cures
hypertension.
II. Strengthens your ankles, knees, thighs, arms and legs.
III. Improve body posture and balance.
IV. One of the best yoga pose to increase height.
V. Stimulates nervous system.
Contradiction –
I. People who’re suffering from headaches, low blood pressure and insomnia should
avoid practicing this pose.
II. Menstruating and pregnant women are advised to practice tadasana with their back
against a wall.
III. People who’re suffering from severe migraine should avoid practicing this pose.

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Back Pain : Physical discomfort occurring anywhere on the spine or back, ranging from mild to
intense.
Causes of Back Pain : Few main causes of back pain are wrong posture during Sitting-Standing
and Sleeping, week muscles, pregnancy, sedentary lifestyle, fracture, lifting too much weight
during workout etc.

Asanas for Curing Back Pain :

Bhujangasana : Procedure –
I. Lie flat on cushion mat on your stomach keeping your legs straight, feet together,
heel slightly touching each other and toes pointing.
II. Rest the palm of your hand by the side of your chest, your arms must be close to
your body with elbows pointing outward.
III. Rest your forehead on the floor and relax your body.
IV. Inhale and raise your forehead, neck and then shoulders. Using your back muscles
raise your chest, now use the strength of your arms to raise your trunk. Look upward
while maintaining breathing.
V. Hold the pose for a few seconds and then release this final pose step by step while
exhaling to come to the starting position.
Benefits –
I. Prevents and cures Kyphosis, obesity and back pain.
II. Enhances the functioning of abdominal organs such as kidney and liver.
III. Strengthens the spine, keeps it strong and flexible.
IV. Gives a good stretch to your neck, shoulder, chest, lungs and abdomen.
V. Beneficial in menstrual and other disorders of female reproductive system.
Contradiction –
I. Arch your spine as much as you can but don’t apply too much pressure.
II. People who’re suffering from hyperthyroidism, hernia and intestinal tuberculosis
should practice this pose under expert’s supervision.
III. People who’re suffering from asthma should avoid this pose, they should perform
pranayamas before attempting this pose.

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Halasana : Procedure –
I. Lie down on cushion mat on your back with your arms placed beside your body and
your palms facing downwards.
II. Inhale, and lift your feet off the ground using your abdominal muscles. Your leg
should be at a 90 degree angle.
III. Use your hands to support your hips and lift them off the floor.
IV. Bring your legs in a 180 degree angle, such that your toes are placed over your head.
V. Make sure your back is perpendicular to the ground.
VI. Hold this pose for few seconds while focusing on your breathing. Now, exhale and
release the pose step by step.
Benefits –
I. Cures backache, headache, infertility and insomnia.
II. Stretches the shoulders and spine.
III. Reduces stress and fatigue.
IV. Stimulates the abdominal organs.
V. Calms the brain.
Contradiction –
I. People who’re suffering from asthma and high blood pressure should practice this
pose under expert’s supervision.
II. Avoid practicing this pose if you’re suffering from diarrhea or neck injury.
III. Pregnant women should avoid practicing this pose.

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