UNIT 3.

Yoga as Poeventive Measwme fo

Lihestyle Oisease

Obesity: Procedure, Bene fits amd

ConTsaindications fo Vaj sasama, Has tasana,
Tiko rasana, Asdha -Matsyend sasama
Diabetes: Procedure, Benefits amd
Conttat'ndications fos Bhujamgasama
Paschimo ttasama, Pauwam Muk tasama,
A sdh Matsyendsasama, Kabala bhati.
As thma: Vrocedure. eme fitsamd
Lombaindicatioms fuY Sukhasama,
Chakxas ama, nomukhasama, towatasama
bhujamgaasama, Fas Chimottamasama,
Mafs yaasama, Anulo m - Uilom

HybeYhension: PDedure. ene fits amd

entsaindications tDY
ladaBama, Vaj xasana.
Pawam muk ta&ama Asha Chak saama,
Bhujamgasama, ShoWasama
 OBE SITY
Obesi ty is cdefined as excess
accumulation of fat res ulting un
Smcveased body weight
BMI (Body Mass Index)
IE you want to Know your body mass
Ind x, them devide yodx body weight in kea
by you height Um me re Squae.
Viz

Weight in kg
Body Mass Index =

(Heigkt in m)
weight in ka
Hoght K Height
Jhe LHD Cuitexiafor Oed neight amd
Obesity byBHI

CategoY BMT
Undex weigkt L18.5
NOmal wéght 18.5 -24.9
OuveY weight S29.9
Qbe obe sity Class I 30- 34.9

Obesity dass II 3S 399

Obesity Class I11 40
 Obesity is defined as excess

acCumulat iem of Fat res ulting in

inceased body weight.
L e s s P h y s i c a la t i v i t y

h amount
N o t envugh

OfStre

slee

CA USES OF OBEsI TY
more Calenes

g h amoumt of
Stre ss
phetics
Cneme defoymithes
Heaxtpoblem
s Diabetes Cmstipatran
fague

iseases due +o
ObesityHigh bled b r s s u r e

Thferhb
i n in bones amd
Joints
Symptoms of SKin
Obesity sease
Lshert breathig
Lncrease in boy iseighl
 *Prevention amd Ma naqement for
tor
Obesity
Regulas exexcise /noug sleep
Avoid Onhealthy food, fast fod
Take Fxwts/ uren Vegetables

A vaid Alcohol

*Prewen tative Asanas For 0besity

Vajxasama
Has to tamas ama
Tukomagama
rdh ma tsy end rasamo
: In this Asama We Sit with
i)VajKasana
Fleked legs while hamds ave OVes kmees
amd back stxaight. B ody 1S esfinq OVe
the amkles.
Vajxasama S a ned tative asamado ne
by kmeeling dousn on The gaoumd.

Your foes shDuld be stre tch ed backwaxds

wth heels fouching youY hþs.

The uppes body Should be stxaught.

Bheathing Should be deep. exem amd slow

Chest exb wnding rorward and abdony a l p6Ybom
nwaYd
 Benefits Of Vajsasama
()ImpAoves bos tue amd emoves
bostwal defects.

Nhamces memoxypDIWe Y amd Cemcemtyalim

)uve uelef From Censtipat iom amd imbbve

Cuges tien
(iV)Keduces fat/ Cues the memÜal Strss

Lontraindications of Vajza»ama
Any thing (inckuding a Symp tom ox medu cal

Cemd tien) thaf is a easem for abersemn

tonot eceive a baiticula freatmemt obx
hocedure because ut may be haamtul.

beY beYson Suffering tom oint pain

Should not bexhoxm
Vajasma
Lndividua oith
Shinal boblems
Pevsons hawing cleiculties un movements.
 H a m d s a u S l g

hamds pos c
pos
Kaiscd
e//
ky yeachu "19 þos
P o s e

1as to ffan asamaE dl AlR

lhyee ialOxdS

Hasta Uttamal asana2

a YmS Stretch up Pos tue

Inthis bos ture, the axnms are Stretched

UpaYds, hemce itis Called Hastottanasuna

Contyadi catians of ha sto ttanasana

This asana should be avoided duing

bregnamcy
The patient Suffexing from leg pain Shald
Skp pex Foxming he yoga pose

Benefits of Hastottanasa na
It stretches the muscles of the ibs
I t educes baun n neck, shoulders amd
Ohms
I t inceases the height of growing Childen.

It increase the flexibiLty of Colon s

Lanqe 1n tes tine
 HALF SPINAL TwIST POSE

dhmats eyend xasama

3TET RI-T
Sit with leg CYossed. Hold the ight
toe oith left hamd amd turn your
head amd back towasds ight
Move the trmk Sideways Repeaf with
Sides Chamged

Benefits oF Ardhma tseycndsasana

I to ses extra fat amd makes
the bods beatitul amd Shong

It heals back þain, Shess amd

headache
Impmves ige tiem
Conttaindications Of Axdhmatseye ndra Sma

Preg nam Loady/ somem w0id thu's dsana

2DIA BE TES : JE is Sesious dsease in
hach a þerson's body Cam nof Contxol
The level of Sugar in the blood.

Ow: body uses a hamone (tm Sulin)

to Conts ol the leuel of Suga m Ou
blood.

whem ou body does not boduce Sufficient

amoumts of um aulin o h e n Jm sulm
does not wosk bobexy, iabetes 0ccuxs.

Diabetes two tybes

Type I T p eII

Jhe bamcveatic Ln type II CUabetes.

q Lamd does not the body loes not þroduce
paoduce insulin. Suticient amoumt of
Hemce, injection in sulin hotmo n e oithe
Ot insulin is hoxmome is broduced
eyured larly tor Sutticientls buU iE is
its treatment not used phoperly by
the body.
Tbe I diabetes
are sare. There are treguent Cases
Ot gbe II iabe tes.
 FrequenP
(Fatigue) Uinatiem
redness
Fisedne
ss

Hazy Visiomn
F i
Visien
FeelingOF
O f

Nere ddamage
amage
feeling H ay

Kidney taulurr
Non -healing
failure

Symbtoms ot
dua be tes woune

h e a r ta t a c k

exce sive weigkgan

oY Weight Qoss

aenecaly
obesiy
Inachve
Lfestyle
Cawses OF Diabe tes

Unheald alCohol Comsumphiem

diet

Sugar þro cluct Juuce, So da, Sweet

tea Shorts dnk. Chips, mangoes

4lligYa m
Notmak blood SugaY by age
beY

d e c i b t e y
0 to S year o0 to )80 ma / dl
6 to yeay 80 to 140mg (dl
lo year O mwre =
70 +o/20
mg/ dl
 Diabehes Can be brevented as well a
Cured IF the hollousinq asamas a e
beylox med equlaxLy

L Bhujam asama
2 Pas chi mo tta nasana
3 Pavam muk tas ama
4 Axdha- Mats yen drasaa
SKapalabhati
(1) Bhujamqasama: (Cobsa Pose)
In Sansk Yit, fhe word Bhujamqasana
ComesFXom a Combi nation OF twoo
LwOXds- i) Bhujamga' hich means

Cobxa amd i)asana meaninq bostuse

Procedure:
Lieon you Stomach with feet togethex
Cumdto es F la
Ciy Place you hamds downwa rd gainst the
Floo
Ciin) Inhale amd the head amd ubpex
lift
body wi th. Subboxt of palms..
TAt youx head back
v)
V) Cxhale h i l e Coming back to the ground.
 Benefits of Bhujamqgasama
u) 1t
helbs in imbroVing blooc Cixculakiom
umd keeps the
spinehaalt hy
i)It helps delieve stress amd Fatique
ii) It st semgthens the muscles of hamds
iv) Cuves gas cisovcders,
Constiþatien
It Cures the isease of ives

Contxaindications of Bhujamqasana
The beoble suffeving from Sevexe back
p o blems, neCk þoblems should awoid
This yoga þostue

(i) Preq namf women should woid this yoga

i) Bhujanaasana should be avoidedd in

Case oF Sevese asthma.

 Pas chi mottam Sama (9-HAAAA)
The namc of this asama 1S deri ve d
FYom the Sams krit wodds

Paschima' which means west or back

Os back of the body.

Uttama' which means 1nte nse

Stre tch or Stdaight or extended..

Pyocedlure Of Paschimo tfamasama

steb 1 Sit on g soumd and Stze tch both the

eqs 0ut wasd.
Steb 2 Inhale, Taise your hamd amd bend
the body
boduy forwatd exholing as far as
bossible.
step3 Hold the toes on your feef coith the
hinger of the hand

Step4 ith exhaling try to touch the kmee by

the fore hea&.
stebs AF tey that breathe Slouwly Daise your
hand upbward and Cometo initial
posi h en
 Benefits oF Pas chimo t tanasana
It educees fatty cleposi ts um
the abdo mem.
(ii) 9Fmi nimizes amxiet amd amger .

(ui)It imp Yoves Flexibility of spine.

(V)It ekeves from headache amd
mi9au ne
Cont san dications of
Pos chimottamas ama

Dwing regmamcy his a3ama

Shouldbe awoidedl
u yLces bati emts shoulA rot þrachce
hus gama
un)
(1ui) PeYson Suffexng fom SLb dsc o
Osth ma should avoid his asama
 3 aNam muk ta sama:IE desived
Fxom two SamskYit words avama
Which means Wind amd muk t a which
meams to elease.

Procedure of Pavan muk tasama

Stcp Lie down in Straight þosition On youx

back
Step2 Tnhale and Saise yous legs at 10

Sfep3 Cxhale, bend your legs amd tay to bring

y oux Kmees..towaxds- youx Chest

step4Clasp yous knees by interlocking your

tingeY.
Stebs Raise you head amd made touch youx
fore héad with youx mees.

step h
Do nosmal
thui's bose
breathing hile main tauninq

Benefi s : If helhs Contraindi cafions

un $re ngtheming the
2 Avoid dwu ng the period
badk amd abdo mina of pgnamiy
muscle this
Jeelps ligetiem Avoid þsQch cing
Relieves from Conshpatom asama iF þeopl are
Facing hgk blood
6nhamces blood Cisculation þregure heaxt þroblems
of Pewic ar0a. meck eumd bak pDblemu