UNIT 3

YOGA AS PREVENTIVE
MEASRUE
FOR LIFESTYLE DISEASE

By: SWATI SINGHAL

(M.P.Ed)
 OVERVIEW
▪ Asanas as Preventive measure for lifestyle diseases:
➢ Obesity : Tadasana, Kati Chakrasana, Pavanmuktasana, Matsyasana, Halasana,
Pachimottansana, Ardha Matsyendrasana, Dhanurasana, Ustrasana, Suryabedhan pranayama.
➢ Diabetes : Kati Chakrasana, Pavanmuktasana, Bhujangasana, Shalabhasana, Dhanurasana,
Supta-Vajarasana, Paschimottanasana, Ardha Matsyendrasana, Mandukasana, Gomukasana,
Yogmudra, Ustrasana, Kapalabhati.
➢ Asthma : Tadasana, Urdhwa Hastottansana, Uttan Mandukasana, Bhujangasana,
Dhanurasana, Ustrasana, Vakrasana, Kapalbhati, Gomukhasana, Matsyasana, Anuloma-
Viloma.
➢ Hypertension : Tadasana, Kati Chakrasana, Uttanpadasana, Ardha Halasana, Sarala
Matsyasana, Gomukhasana, Uttan Mandukasana, Vakrasana, Bhujangasana, Makarasana,
Shavasana, Nadi Shodhana Pranayam, Sitlipranayam.
➢ Back Pain : Tadasana, Urdhwa Hastottansana, Ardh-Chakrasana, Ustrasana, Vakrasana,
Ardha Matsyendrasana, Bhujangasana, Gomukhasana, Bhadrasana, Makarasana, Nadi-
Shodhana pranayama.
▪ Procedure, Benefits and Contradictions of Asanas associated with the diseases.
ASANAS AS
PREVENTIVE MEASURES
▪ Yoga plays an important role in helping individuals adopt a healthier lifestyle for
improved physical and mental health, which, in turn, results in better productivity.
Yoga is therapeutic in modern lifestyle disease like stress, diabetes, hypertension,
backache etc. The power of yoga lies in its simplicity, flexibility, and diversity. As a
result, Yoga has been the subject of global popularity and research in the past few
decades. The following are the blessings of asanas for prevention of diseases:
1. Strengthening of Bones and Joints: Yoga asanas are performed with postural
stability and complete focus on the movement of joints and elasticity of muscles.
Yoga is a weight-bearing exercise, which simply means you hold the weight of
your body up against gravity. This puts mild stress on the bones and keeps them
strong.
2. Improving Blood Circulation: By performing Yoga regularly, cardiac muscle
tissue begins working better, increasing cardiac output. Blood circulation
improves and blood stress normalizes and stabilizes. Regulated breathing
oxygenates the blood and assists fresh nutrients to reach all peripheral vessels and
capillaries. Improved circulation means that the brain receives more oxygen,
resulting in improved alertness, memory, and mood.
3. Bolstering Immunity: Lack of sleep, poor nutrition, and life stress all lead to a
weakened immune system and vulnerability to disease. Stress, more than anything, leads
to a breakdown in the body’s ability to defend itself against bacteria and viruses. When
stressed, the hormone cortisol stays in the blood for extended periods of time, leading to
increased inflammation.
4. Improving efficiency of Respiratory Organs: Respiration is a two-way process,
supplying oxygen to every cell in the body and then transporting carbon dioxide, the
waste product of respiration, out of the body. Lungs have the important function of
drawing in the oxygen, moving it into the blood stream, extracting the carbon dioxide
from the blood stream and removing it from the body.
5. Complementing Performance of Excretory System: As you know, food is digested in
the digestive tract and nutrients are absorbed in the blood and waste is thrown out of the
body. If the excretory system is not functioning properly the waste from the body is not
thrown out completely and gets accumulated, leading to problems in the digestive
system, urinary system and excretory system. Pawanmuktasan and other loosening
movements help in releasing toxins from the joints.
LIFESTYLE DISEASES
▪ Obesity is a condition in which excess body fat accumulates to such an extent that
health may be affected. Obesity is not a single disorder but a heterogeneous group of
conditions with multiple causes each of which is ultimately expressed as obese
phenotype.
▪ Diabetes Mellitus is a metabolic disorder where there is a defect in utilization of
sugar by the body. Carbohydrates from the food that we consume are turned to
glucose is the main source of energy for all bodily functions. Blood level of glucose
is controlled by a hormone called Insulin, which is produced by the pancreas. In
some people the quantity or quality of insulin secreted by the pancreas maybe
insufficient or ineffective. Hence there is an altered absorption and utilization of
glucose from the blood. This results in an increased level of blood sugar.
▪ Asthma is a disease of the respiratory system where the airways get narrowed, often
in response to a “trigger” such as exposure to an allergen, cold air, exercise, or
emotional stress. This narrowing causes symptoms such as wheezing, shortness of
breath, chest tightness, and coughing. Asthma is a chronic (recurring) inflammatory
condition.
▪ Hypertension is the elevation of the blood pressure above normal. The levels of Systolic
and Diastolic pressure are both risk factors. BP > 140 mmHg. and Diastolic Bp> 90 mmHg
are generally accepted as hypertension.
▪ Back pain is the most common cause of job-related disability and a leading contributor to
missed work. Fortunately, most occurrences of low back pain go away within a few days.
Others take much longer to resolve, or, may even lead to more serious conditions. Chronic
back pain is a major cause of social and financial problems as it is associated with impaired
quality of life, loss of productivity and huge health care expenses.

IMPORTANT ASANAS
1. Tadasna 5. Dhanurasana 9. Vakraasna

2. Matsyasana 6. Ushtrasana 10. Mandukasana

3. Kati Chakrasana 7. Ardh Matsyendrasana 11. Kapalbhati

4. Bhujangasana 8. Gomukhasana 12. Nadi-Shodhanpranayama

ASANAS: PROCEDURE, BENEFITS
& CONTRADICTIONS
 TADASANA
(OBESITY, ASTHMA, HYPERTENSION, BACK PAIN)
▪ This is a traditional posture. The final position of this asana resembles the palm tree. Palm trees
are usually erect and straight. Therefore, one should be straight and erect in this asana.
Technique
▪ Stand with feet together or about 10 cm apart, hands by the side of the thighs distributing
weight equally on both the feet to keeping the body steady.
▪ Raise arms over the head. Interlock the fingers and turn the palms upward. Place hands on top
of the head.
▪ Fix eyes at a point on the wall slig htly above the level of the head. The eyes should remain
fixed on this point throughout the asana.
▪ Inhale and stretch the arms, shoulders and chest upward. Raise heels, coming up onto the toes.
Stretch whole body without losing balance or moving the feet.
▪ Hold the breath and the position for a few seconds. Lower the heels while breathing out and
bring hands to the top of the head. This is one round.
 TADASANA
Benefits
▪ Strengthens the legs, knees, ankles, arms, and chest.
▪ Stretches and opens the hips, groins, hamstrings, and calves.
▪ Increases mental and physical equilibrium.
▪ Helps improve digestion.
▪ Reduce anxiety, stress, back pain and sciatica.

Contraindications
▪ Avoid doing this asana if you are suffering from
▪ Migraine
▪ Diarrhoea
▪ low or high blood pressure
▪ neck and back injuries
 MATSYASANA
(OBESITY, ASTHMA, HYPERTENSION)
▪ The Sanskrit word Matsya means fish. Hence, Matsyasana refers to the fish pose. According to the ancient
Yogic texts, Matsyasana can restore spinal strength and overall body balance, consequently leading to a better
physical and emotional outlook.
Technique
▪ Begin Matsyasana by lying down in Savasana (Corpse Pose). Stretch arms and legs out, relax the body and
take a few deep breaths.
▪ Place your palms under your hips in a way that the palms are facing the ground. Now, bring the elbows closer
to each other, placing them close to your waist.
▪ Cross your legs so that your feet cross each other at your middle, and your thighs and knees are placed flat on
the floor. Breathe in and lift your chest up in a way that your head is also lifted, and your crown touches the
floor.
▪ Make sure the weight of your body is on your elbows and not on your head. As your chest is lifted, lightly
pressurize your shoulder blades. Hold the position only until you are comfortable. Breathe normally.
▪ To release from Matsyasana gently raise the head up, lowering the chest and head to the floor and bring the
hands back along the sides of the body. Ensure the head is at complete rest and the lower spine is close to the
floor. Relax in Savasana and take few breaths. When ready, go back into the asana again and hold it for longer
time and take the asana deeper with every exhalation.
 MATSYASNA
Benefits
▪ Matsyasana opens and stretches the neck muscles and shoulders.
▪ Helps in opening the chest and corrects round shoulders too.
▪ Gives relief from respiratory disorders by encouraging deep breathing.
▪ Strengthens the back muscles with the formation of the arch.
▪ Helps tone the parathyroid, pituitary and pineal glands.
▪ This posture helps to regulate emotions and stress.

Contraindications
▪ high or low blood pressure
▪ neck injuries or injury to any part of the lower or middle back.
▪ migraine.
▪ spondylitis
▪ heart ailments
▪ Women who are pregnant should not attempt this yoga asana.
 KATI CHAKRASANA
(OBESITY, DIABETES, HYPERTENSION)
▪ The name of this yoga asana comes from Kati meaning waist and chakra
meaning circle. Katichakrasana, literally means rotation of the waist. It gives a
nice stretch to the waist and helps in making it more flexible and supple.
Technique
▪ Keep the legs 2-3 feet apart. Raise both the arms up to shoulder level with palm
facing each other and keep them parallel.
▪ While exhaling, twist the body towards the left side so that the right palm
touches the left shoulder, come back with inhalation.
▪ While exhaling, twist the body towards the right side so that the left palm
touches the right shoulder, come back with inhalation.
▪ This is one round: repeat it two more times.
 KATI CHAKRASANA
Benefits
▪ Good for relieving constipation
▪ Strengthens and improves the flexibility of the spine and waist
▪ Good for arm and leg muscles
▪ Opens up the neck and shoulders and strengthens the abdominal muscles and lower back
▪ Beneficial for those with sedentary or deskbound jobs

Contraindications
▪ Avoid practicing Katichakrasana during pregnancy, or if you have hernia, slip disc,
or have had an abdominal surgery recently.
▪ Consult your doctor before practicing this yoga posture if you have chronic spinal
disorders.
 BHUJANGASANA
(DIABETES, HYPERTENSION, ASTHMA, BACK PAIN)
▪ In Sanskrit the word Bhujanga means Cobra. Since the final position of this
asana resembles the ‘Hooded Snake’ therefore it is called Bhujangasana.
Technique
▪ Take prone lying position, legs together, toes together, pointing outwards, hands by the side
of the body, fingers together, palm facing upward and forehead resting on the ground.
▪ Fold hands at the elbows, place palms on the ground near each side of the shoulders, thumb
should be under the armpit.
▪ Bring chin forward and place it on the ground. Gaze in front.
▪ Raise chin and turn head backward as much as possible. Raise the thorax turning the spine
backwards up to the navel. Do not raise navel.
▪ Maintain the posture for some time. Then slowly bring your body back on the ground,
starting from the upper part of the navel, thorax shoulder, the chin, and lastly place your
forehead on the ground.
 BHUJANGASANA
Benefits
▪ Strengthens and increases the flexibility of the spine and vertebral column.
▪ Opens the chest, shoulders, heart and ribcage.
▪ Tones and strengthens the entire spinal extensor group of back muscles.
▪ Stimulates the endocrine system and digestive organs.
▪ Good for kyphosis

Contraindications
▪ Women during pregnancy should avoid this asana.
▪ Avoid the asana if suffering from Spondylitis.
▪ People with spinal injuries and/or weak back muscles should avoid this asana.
 DHANURASANA
(OBESITY, DIABETES, ASTHMA)
▪ The name Dhanurasana comes from the Sanskrit words Dhanura meaning bow. The final
position of this asana is like a bow that is why this asana is called dhanurasana.
Technique
▪ Take prone position, legs together, and hands straight by the side of the thighs, chin resting
on the ground. Fold the legs at the knee and bring them to the thighs. Knees must remain
together.
▪ Bring your hands backward and hold the toes of respective legs with the thumb and
forefinger of the respective hands.
▪ Raise your legs up a bit and simultaneously raise your head and chest.
▪ Holding the toes, pull the legs towards your ears and bring the toes near the ear. Gaze in
front.
▪ While returning to the original position loosen your hands, take legs backward, let the
thighs touch the ground, leave the toes and ultimately bring the legs and hand to the first
position.
 DHANURASANA
Benefits
▪ It makes the spine and back muscles flexible, removes nervous weakness.
▪ It cures constipation and removes excess fat.
▪ It acts as a cure for dyspepsia, rheumatism and gastrointestinal disorders.
▪ It improves digestion and appetite.

Contraindications
▪ A person suffering from high blood pressure, back pain, hernia, headache, migraine or abdomen surgery
should not practice dhanurasana.
▪ Ladies should not practice this asana during pregnancy and during periods.
 USTRASANA
(OBESITY, DIABETES, ASTHMA, BACK PAIN)
▪ Ustra means Camel. So Ushtrasana refers to the camel pose. Ushtrasana is an intermediate level back-bending yoga
posture known to open Anahata (Heart chakra). This yoga posture adds flexibility and strength to the body and also
helps in improving digestion.
Technique
▪ Sit in Vajrasana, then stand on the knees, and raise the arms beside the body on the shoulder level.
▪ Keep the knees and feet together or can be separated if needed. While exhaling twist to the right side and place the
right palm on the right heel.
▪ Bending a little bit more to back place the left palm on the left heel.
▪ In the final position push the abdomen and hips forward, with the thighs vertical to the floor, and bend the head and
spine backward according to the flexibility. Try to relax the whole body, especially the back muscles, in the final
position.
▪ Weight of the body should be evenly supported by the legs and arms. The arms should anchor the shoulders to
maintain the arch of the back.
▪ Exhale and bring back the abdomen and the thighs from the vertical position.
▪ Return to the standing position by inhaling and slowly raising the left hand from the heels. Bring left arm to the
shoulder level and then the right arm in the same way. Exhale lowering the arms and come back to vajrasana.
 USTRASANA
Benefits
▪ It promotes stretching of anterior muscles and contraction of the posterior muscles.
▪ Generates favorable influence on ovaries, thyroid and other endocrine glands.
▪ Develops strength and confidence.
▪ Beneficial for digestive and reproductive organs.
▪ It loosens up the vertebra and stimulates the spinal nerves, relieving backache, rounded back and drooping
shoulders. Also helpful for asthmatic people.
Contraindications
Avoid this asana in case of
▪ hernia
▪ abdominal injuries
▪ back problems
▪ severe arthritis
▪ vertigo
▪ pregnancy.
 ARDHA MATSYENDRASANA
(OBESITY, DIABETES, BACK PAIN)
▪ The name comes from the Sanskrit words ardha meaning half, matsya meaning fish, and eendra meaning king. The final
position of this asana is just like Half Lord of the Fish that is why it is called “ardhamatsyendrasana”. This asana is also
known as “Half Spinal Twist Pose”.
Technique
▪ Sit extending both the legs together in front, hands by the side, palm resting on the ground. Fingers should remain
together pointing forward.
▪ Fold the right leg at knee. Slowly set the right heel at the perineum.
▪ Now folding the left leg, bringing it from above the right knee, place it by the side on the ground. The knee of the left leg
should remain towards sky.
▪ Bring the right hand on the left side of the left knee. The left knee should remain at the left side of the right armpit.
▪ Now straighten the right hand and hold the toe or ankle of the left leg.
▪ Twisting the body to the left side look backwards, place the left hand bringing it from the back on the right thigh. Gaze
should be towards back.
▪ While returning to the original position first release the hand from the thigh and turn head forward.
▪ Now bring the back to normal position after loosening the right hand.
▪ Bring the left and right leg in original position and repeat on the other side.
 ARDHA MATSYENDRASANA
Benefits
▪ It is very useful in constipation and dyspepsia.
▪ This asana improves liver efficiency and removes debility of kidney.
▪ It is very useful in diabetes.
▪ It is very beneficial for the muscles of shoulder and back.
Contraindications
▪ Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen.
▪ People who have undergone heart, abdominal or brain
surgeries should not practice this asana.
▪ Care should be taken by those suffering from peptic ulcers
or hernia.
▪ Those with severe spinal problems should avoid the asana.
▪ While those suffering from mild slipped disc can benefit from
this asana but in severe cases it should be avoided.
 GOMUKHASANA
(DIABETES, ASTHAMA, HYPERTENSION, BACK PAIN)
▪ The name Gomukhasana comes from the Sanskrit words Go, meaning cow and Mukha, meaning face or mouth. This yoga
asana gets its name because the thighs and calves of the person performing it resemble a cow’s face, wide at one end and
tapering towards the other.
Technique
▪ Sit on the floor, with legs extended and spine straight. Place the palms on the floor and bring the left leg bent at the knee
and place the left foot below the right hip, raising the body a bit. Sit on the left foot taking the ankle and the toes deep
inside.
▪ Raise the right leg bent at the knee and place the right thigh over the left thigh by bringing the right foot close to the left
hip on the floor.
▪ Bring your left arm and stretch it above your shoulder and head. Bending it, take the left palm and place it on your back,
close to the shoulder blade.
▪ Now raise the right arm and from below take it behind you bending at the elbow and with the right palm try to reach for
the left palm. Once comfortable, clasp the left palm and maintain the position feeling the stretch at the shoulders and the
elbows.
▪ Gradually, pull the palms closer and bring the chest out raising the upper body upwards. Ensure the neck does not bend
forward, but remains in line with the shoulders and chest.
▪ Feel the stretch at the thighs, knees, chest, abdomen, shoulders, arms, neck and the elbows.
▪ Maintain this position for a few breaths and slowly release. Relax by stretching the legs out in front of you and bring the
arms down beside you.
▪ After taking a few breaths in the relaxed position, repeat on the other side.
 GOMUKHASANA
Benefits
▪ Gomukhasana enables greater flexibility of the hip joint and also flexes the hamstring muscle.
▪ It stretches and tones the muscles of the chest. This asana increases blood supply to the legs and arms.
▪ The flexion of the knee joint can be useful to heal certain kinds of weakness in the knees (provided there is no
ligament tear).
▪ Improves the functioning of the abdominal organs and digestion. Stretching the abdominal area also burns the
unnecessary fat at the tummy area and tones the entire torso.
▪ Biceps and triceps muscles are strengthened and there’s increased flexibility of the shoulder and the upper
arms.

Contraindications
▪ Gomukhasana should not be practised by those suffering from shoulder pain,

back ache, hip or knee pain or stiffness in the shoulders.

▪ This asana must be avoided when pregnant.
 VAKRASANA
(ASTHAMA, HYPERTENSION, BACK PAIN)
▪ Vakra means twist in Sanskrit. Thus the Sanskrit name of Vakrasana means Twisted Pose because the spine is
twisted in practicing this asana. Vakrasana comes under the category of seated asanas. The lower back, middle back,
hips, neck are involved in practicing Vakrasana.
Technique
▪ Seated in Dandasana, take a few breaths and expand the spine upwards. Connect the breath with the movement of
the spine and relax the entire body.
▪ Bring the left knee close to your chest and take a few breaths, then pick up the left foot and place it outside of the
right knee.
▪ Twist your upper body towards the left while the right elbow is placed at the outside of the left knee and place the
hand on the floor close to your right knee. Remember the body is twisted to the same side as the knee is bent and, in
this case, because the left knee is bent, the body is twisted to the left.
▪ Take a deep breath and, with the support of the right elbow, twist the upper body to the left as far as possible and
face the wall behind you. Place the left hand behind you as close as possible to your lower back. This should help
you raise your spine up and also to balance your body.
▪ With every exhalation raise the spine and twist as much as possible trying to turn your neck and shoulders to bring
it parallel to the wall to your left. Release the asana and take a few breaths and relax in Dandasana.
▪ Continue the stretch with the same position of the left knee, but twist your body now to the right by placing both the
palms on to the floor on the right close to your lower back and try to look behind you as much as possible.
▪ Repeat the same now with the right knee and start with turning to the right and then release. Continue the asana
with the upper body twisted to the Left.
 VAKRASANA
Benefits
▪ This asana helps straighten the upper back.
▪ It strengthens the neck muscles.

▪ This asana tones the internal organs like the digestive system, intestines, uterus and kidneys.

▪ As this asana puts neck muscles to work, it activates thyroid gland. This ensures a balanced hormone level in
the body.

Contraindications
▪ It may not be a good idea to practice this yoga asana if there is a back injury.

▪ Pregnant women should avoid this yoga asana as it will bring discomfort to

the uterus and hence this asana is not good for them.
▪ Persons suffering from weak neck muscles or upper spine may get sore neck

muscles.
 MANDUKASANA
(DIABETES, ASTHAMA, HYPERTENSION)
▪ Mandukasana comes from the Sanskrit manduk which means frog. This yoga asana is aptly
named frog pose as your body resembles a frog when you practise it. This yoga asana is
fairly straightforward and can be practised by almost all age groups.
Technique
▪ Sit in Vajrasana and make fists with both hands, the thumbs inside.
▪ Place your fists on your belly next to the belly button.
▪ Bend forward with exhalation.
▪ Keep looking straight.
▪ Hold your breath in the yoga posture for a few seconds and come up with inhalation.
▪ Repeat this asana 3-4 times.
 MANDUKASANA
Benefits
▪ Inhale deeply.
▪ Exhale slowly and completely once you touch the floor with the forehead.
▪ Slowly inhale as you look up to release from the position and expand the neck forward and then backwards
along with the entire back.
▪ Come back completely exhaling and sit in Vajrasana again.

Contraindications
▪ This asana is beneficial to all organs of the body.
▪ Mandukasana gives you relief from diabetes, digestive disorders and
constipation.
▪ This asana improves the flexibility and mobility of the knee and
ankle joints.
▪ It helps tone muscles of the shoulder and abdomen.
 KAPALBHATI
(ASTHAMA, DIABETES)
▪ This involves forceful and fast diaphragmatic breathing. In a comfortable sitting position, one exhales
forcefully by contracting the abdomen and inhales. The exhalations and inhalations are accompanied with the
abdominal movements which take place in quick successions for a number of times depending on one’s
capacity.
Benefits
▪ This is a great cleanser for the respiratory passages including the sinuses.
▪ It improves respiratory function and promotes circulation.
▪ Improves balance.
▪ It removes acidity and gas related problems.
▪ It cures sinusitus, asthma, and hair loss.
Contraindications
▪ Pregnant women, slipped disc patients, and asthma patients
should avoid it.
▪ It should not be performed during menstruation
 NADI SHODHANPRANAYAMA
(HYPERTENSION, BACK PAIN)
▪ Nadi means “channel” and Shodhana means “purification”, therefore it is known as channel
for purification. Nadi Shodhana, also known as Anulom Vilom or Alternate Nostril
Breathing.
Technique
▪ Sit in any comfortable meditation asana. Keep the head and spine straight. The eyes should
be closed.
▪ Place right hand in jnana mudra. Close the right nostril with the right thumb. Inhale through
the left nostril for 5 counts.
▪ After 5 counts of breath, release the pressure of thumb from the right nostril and close the
left nostril with the ring finger.
▪ Exhale through the right nostril for 10 counts, keeping the respiration rate slow, deep and
silent. Then, inhale through the right nostril for 5 counts.
▪ Exhale 5 rounds of practice or for 3 to 5 minutes, making sure that no sound is produced as
the air passes through the nostrils.
 NADI SHODHANPRANAYAMA
Benefits
▪ Calms and steadies the mind, improves focus and concentration. Balances left and right hemispheres.
▪ Strengthens the immune system.
▪ Manages hypertension.
▪ Provides sufficient oxygen for the functioning of every cell in our body.
▪ Removes waste products such as carbon dioxide and other toxic gases from the body, so that they do not
remain in the blood stream.