YOGA

1) INTRODUCTION:

Yoga is essentially a spiritual discipline based on an extremely

subtle science, which focuses on bringing harmony between mind
and body. It is an art and science of healthy living. The word ‘Yoga’
is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’
or ‘to unite’. As per Yogic scriptures the practice of Yoga leads to
the union of individual consciousness with that of the Universal
Consciousness, indicating a perfect harmony between the mind and
body, Man & Nature.

2) IMPORTANCE OF YOGA:

Researchers have discovered that the regular practice of yoga may

produce many health benefits, including increased cardiovascular
fitness, improved muscular strength and normalisation of blood
pressure. Yoga is a renowned antidote to stress and promotes
improved sleeping patterns.

3) BENEFITS OF YOGA:

● increased flexibility.
● increased muscle strength and tone.
 ● improved respiration, energy and vitality.
● maintaining a balanced metabolism.
● weight reduction.
● cardio and circulatory health.
● improved athletic performance.
● protection from injury.

4) COMMON LIFESTYLE DISEASES:

● OBESITY
● ASTHMA
● BACK PAIN
● HYPERTENSION
● DIABETES

OBESITY:

Overweight and obesity are defined as abnormal or excessive fat

accumulation that presents a risk to health. A body mass index
(BMI) over 25 is considered overweight, and over 30 is obese.
 ASANAS FOR OBESITY:

1) Gomukhasana (Cow Face Pose):

Procedure on Gomukhasana:
● Bend the right knee. Bring your left foot to the outside of your right hip,
weaving it underneath your right knee. Bring your right foot to the
outside of your left hip, so that your right knee is stacked on top of your
 left knee.
● Ground through your sitting bones.
● As you inhale, lengthen your spine and stretch your arms out to the
sides, palms facing forward.
● Internally rotate your right shoulder so that your palm faces to the wall
behind you and your thumb points down. Sweep the arm behind your
back, walking your hand up between your shoulder blades, palm facing
outwards.
● Stretch the left arm up, fingertips pointing towards the ceiling, the palm
of your hand still facing forward. Bend the elbow and reach down for the
right fingertips, hooking the fingers together if they reach.
● So you now have your right knee on top and your left elbow pointing
upwards
● Firm your shoulder blades against your back ribs and open your chest.
● Stay for a few breaths.
● To come out of the pose, release the arms, uncross the legs and repeat
on the other side. Remember to switch legs as well as the arms.
Whichever knee is stacked on top, the opposite side elbow is pointing
upwards.

Benefits of Gomukhasana:
1. Enhances flexibility.
2. Relieves back pain.
3. Improves respiratory function.
4. Calms the mind.
5. Corrects Postural Imbalances.

Contra Indications of Gomukhasana:

1. Shoulder injury.
2. Severe pain in thighs, hip, knee, shoulder, hands and legs.
3. Injury to muscle, ligaments and tendons of legs.
4. Sprain the legs.
5. Piles.
6. Serious neck injury.

2) Paschimottanasana(Seated Forward Bend Pose):

Procedure for Paschimottanasana:

● Sit erect. Stretch your legs out in front of you.
● Inhale. Stretch your arms up over your head.
● Exhale. Bend your torso forward from the waist.
● Lower your outstretched arms simultaneously, and grasp your
 toes.
● Bend further to close the gap between your chest and your thighs.
● Try to let your forehead rest on your legs.
● Maintain the posture for about 30 seconds to one minute while
breathing evenly.
● Inhale. Lift your torso and raise your arms over your head. Relax
your arms and bring them down.

Benefits of Paschimottanasana:
1. Stretches the Back and Shoulders.
2. Provides Relief from Hamstring Pain.
3. Improves Mental Health.
4. Calms the Nervous System.
5. Tones Internal Organs.
6. Improves Blood Flow in the Pelvic Region.
7. Helps with Weight Management.
8. Increases Appetite.

Contraindications of Paschimottanasana:
1. People with recent abdominal surgery.
2. Slipped discs.
3. Stomach ulcers.
4. Diarrhoea
5. Back and abdomen pain.

2) ASTHMA :
Asthma is a condition in which your airways narrow and swell and
may produce extra mucus. This can make breathing difficult and
trigger coughing, a whistling sound (wheezing) when you breathe
out and shortness of breath.

ASANAS FOR ASTHMA:

1) SUKHASANA (EASY POSE) :

Procedure on sukhasana:

● Step 1: Simply begin by sitting straight and stretching your

legs in front of your body.
● Step 2: Now, bend your left leg and keep the left foot under
your right thigh. Follow the same step with your right leg.
Place the right foot under your left thigh. Make sure you don’t
do this process in a rush. It can take some time for beginners
to get the foot placement right.
● Step 3: Slowly adjust the legs and body comfortably in this
yoga position.
● Step 4: Make sure you continue sitting straight along with an
aligned neck, head, and spine.
● Step 5: Now, keep your palms on your thighs and bend the
elbows. Relax your shoulders and close your eyes.
 ● Step 6: Start taking focused deep breaths. This step will relax
the body and mind.

Benefits of sukhasana:

● Increased Focus
● Spine Alignment
● Blood Circulation
● Stretches the Body

Contraindications of sukhasana:

1. Students who are injured at the shoulders, arms, elbows,

wrists, neck, upper back, chest, rib cage, or any part of the
abdominal area should avoid the practice of this Easy Pose
Hugs and Twist, due to excess stretch in all the above
mentioned areas.
2. Students who suffer from breathing issues, heart related
issues, or any other issue where breathing should not be
restricted should avoid this practice, since compressing the
chest, rib cage, and the front part of the body may bring
more discomfort, making breathing inefficient.
3. Students with arthritis of the shoulders, neck, elbow joints,
hips, etc., should consider this as a contraindication and
avoid this practice.
 4. Those with very tight shoulder muscles should take it easy
with the hugging and not over pull the shoulders.
5. Students with issues related to the spine, especially the
cervical spine should avoid this practice as the neck is
under some tension during the twist.

3) BACK PAIN:

Back pain is one of the most common reasons people seek medical
help or miss work. Back pain is a leading cause of disability
worldwide.

Fortunately, measures can help prevent or relieve most back pain

episodes, especially for people younger than age 60. If prevention
fails, simple home treatment and using the body correctly often will
heal the back within a few weeks. Surgery is rarely needed to treat
back pain.

ASANAS ON BACK PAIN:

1) BALASANA (CHILD POSE):

Procedure on balasana:

● Sit on your heels, knees spread mat distance apart and bring
your head towards the floor
● Your arms can be either stretched out to the front, by your side
or hands underneath your forehead
● Breathe into your lower back
● Stay for anywhere between 30 seconds and several minutes
in this resting pose
● To come out, exhale and roll up vertebra by vertebra, or come
back to sitting with a straight spine.

Benefits of balasana :

● Relaxes Your Mind

● Boosts Digestion
● Stretches Lower Back
 ● Open up Your Hips
● Stimulates Blood Circulation

Contraindications Of Balasana:

1. Injury and Surgery: Students with any injury or a recent surgery

done at the ankles, shoulder, knee joints, or hip joints need to
avoid this practice. Postnatal women who have undergone a
caesarean section for childbirth need to avoid this abdominal
pressure.
2. Lack of Body-Breath Connections: Students who lack the
understanding of breath awareness need to avoid this pose as
they may hold their breath in the forward fold which can prove
to be dangerous.
3. Physical Strength and Weak Body: Students with high blood
pressure, a migraine or having epilepsy should be guided and
the practice should be at shorter intervals. Students with
acute knee joint pain and rheumatoid arthritis to avoid
pressure on the joints and further damage. Students with
asthma also can practise at shorter intervals due to chest
constriction. They can practise seated forward child pose .
4. Others:Pregnant women and senior citizens with knee joint
pains and heart ailments need to avoid this pose.
2) SALABHASANA (LOCUST POSE):

Procedure on salabhasana:

● Lie on your stomach and place your chin on the floor.

● Place the arms under the belly.
● The hands are under the thigh, palm facing downward.
● Breathe in and press the palms against the mat.
● Keep the legs straight and raise the legs as high as
comfortable.
● Hold this pose and keep breathing.
● Breathe out, return to the starting position, and relax.
Benefits of salabhasana:

● Conditions of the neck and back

● Aids blood circulation
● Helps in weight loss
● Ideal for the neck and shoulder
● Helps tone lower back muscles

Contraindications of salabhasana:

● Individuals having Injury and Surgery

● Lack of Body-Breath Connections

● Physical Strength and Weak Body
● pregnant women should be discouraged from the practice of
this flow as it demands a prone position, and it is not
advisable for the womb and the foetus

4) HYPERTENSION:

Hypertension, also known as high or raised blood pressure, is a

condition in which the blood vessels have persistently raised pressure.
Blood is carried from the heart to all parts of the body in the vessels.
Each time the heart beats, it pumps blood into the vessels.
ASANAS ON HYPERTENSION:

1) Janu Sirsasana (Head-to-Knee Pose):

Procedure on janu sirsasana:

● Sit with the legs outstretched in front of you.

● Bend your right knee and place the right foot against the left
inner thigh, relaxing the knee down.
 ● As you inhale, flex the left foot, press the top of the thigh
down, lengthen the spine and raise your arms either side of
your head.
● Rotate your upper body slightly so you are facing the left leg
and then fold forward from the hips as you exhale.
● Keep your spine long, chest open and shoulders relaxed.
● Place your hands down, framing your left leg, or take hold of
your ankle or foot.
● Stay for 5 to 10 breaths.
● Inhale, as you come out of the pose.

Benefits of janu sirsasana:

1. Stretches the Hamstrings

2. Opens the Groin and Hips
3. Lengthens the Spine
4. Calms the Mind
5. Enhances Digestion

Contraindications of janu sirsasana:

● Avoid Overstretching
● Knee and Hip Injuries
● Lower Back Issues
● Pregnancy
2) Tadasana(Mountain Pose):

Procedure on janu sirsasana: