CHAPTER 3(12)

YOGA AS PREVENTIVE MEASURES FOR LIFE STYLE DISEASES

Q:1) Define asana

Ans: To sit or remain still in comfortable position for certain period of time is known as asana. “Sthiram
Sukham Asanam” that means asana is a position that is comfortable and steady. In nutshell, asanas are
body postures.

Q:2) Classify asana

Ans: Go through the notes of class 11.

Q:3) What are the benefits of asanas?

a. Strengthens internal organs.

b. Develops body and mind.
c. Improves flexibility of the joints.
d. Purifies blood.
e. Controls blood pressure.
f. Strengthens our lungs.
g. Corrects postural deformities.
h. Relaxes body and mind.
i. Reduces stress and tension.
j. Boosts immunity.
k. Lessens the risk of cardio vascular diseases. (Write one sentence against each point from your
own)

Q:4) What are the precautionary measures while performing asanas?

1. Should be performed early in the morning.

2. Should be performed in empty stomach.
3. Should be performed on plain surface.
4. Should be performed on mattress.
5. Should be performed slowly. Jerky movements should be avoided.
6. Duration of the asanas should be increased slowly.
7. Normal breathing should be maintained.
8. Exhale while bending forward and inhale while bending backward. Etc.

Q:5) Define obesity. Enlist the asanas which are beneficial to cure obesity along with their procedures,
benefits and contraindications.
Obesity is the accumulation of excessive fat in our body. It may be genetic and it may be environmental
also. It is not a disease but it paves the way of many diseases. The following asanas are beneficial to cure
obesity.

a. Tadasana.
b. Pavanmuktasana.
c. Halasana.
d. Matsyasana.
e. Ushtrasana.
f. Katichakrasana.
g. Ardha Matsyendrasana.
h. Paschimottanasana.
i. Dhanurasana.
j. Suryavedi Pranayama.

A. TADASANA:

Tadasana is popularly known as ‘mountain pose’ or ‘palm tree pose’

Procedure:
- Stand erect on the ground with feet closed together.
- Inhale slowly and raise your arms upward by interlocking your fingers.
- Raise your heels and stand on your toes.
- Stretch the body upwards.
- Hold the position for 10 seconds.
- Exhale slowly and come into normal position.
Affix photo

Benefits:

- Improves nervous system, digestive system and respiratory system.

- Improves body posture.
- Makes knee, thigh and ankle strong.
- Tones buttock and abdomen and burns extra fat.
- Reduces anxiety and hypertension.
- Enhances flexibility of the spine.

Contraindications:

This asana should be avoided by

- People suffering from shoulder injury.

- People suffering from headache.
 - People suffering from insomnia (sleeplessness at night) and low blood pressure.

B. KATICHAKRASANA

The word ‘Katichakrasana’ is the combination of three Sanskrit words – ‘Kati’ means ‘waist’,
‘Chakra’ means ‘Wheel’ and ‘Asana’ means ‘Pose’. Katichakrasana is a waist rotating yoga
posture in which waist is twisted clockwise and anticlockwise.

Procedure

- Stand straight and there should be shoulder distance between your legs.
- Keep both the arms stretched in front of your chest.
- Take your right hand at the extreme right side by twisting your trunk.
- Feet should be fixed at their place.
- Do it in the opposite direction.
- Come in normal position.
Affix photo

Benefits

- Tones up hip, waist and neck muscles.

- Reduces stress.
- Improves digestive system.
- Burns extra fats accumulated around the waist.
- Corrects various postural defects.

Contraindications

This asana should be avoided by

- Person having back pain and slip disc.

- Pregnant women.

C. PAWANMUKTASANA

The word pawanmuktasana is the combination of three words – ‘Pawan’ means ‘wind’, ‘mukta’
means ‘release’ and asana means ‘pose’. Altogether it is known as gas relieving pose.

Procedure:
- Lie down on the mattress on your back.
- Lift your leg and bend your knee.
- Bring your knee towards your chest and hold the firmly and press against the chest.
- Interlock your fingers while holding.
- Lift your head touch your knee with chin.
 - Exhale slowly and come back to your normal position.

Benefits

- Cures problems of acidity and gas.

- Relieves the pain of arthritis.
- Helps to control blood sugar and blood pressure.
- Keeps abdominal muscles healthy.
- Helps to burn abdominal fat.
- Strengthens back muscles. Affix photo

Contraindication

This asana should be avoided by

- Persons suffering from peptic ulcer.

- Pregnant women.
- Persons have undergone surgery in the abdominal region.

D. MATSYASANA

Matsyasana is known as fish pose. It is a reclining back bending asana.

Procedure
- Sit on the floor in Padmasana.
- Slowly lie down taking the support from your hand.
- Place your palms near your year.
- Raise the head and look towards the sky.
- Hold your toe.
- Hold the position for 30seconds.
- Come in the normal position.

Benefits affix photo

- Cures asthma.
- Tones spine and burns abdominal fat.
- Treats insomnia.
- Relieves from back pain.

Contraindication

- People suffering from high or low blood pressure should not do this asana.
- People suffering from neck or back injury should avoid this asana.
- People suffering from migraine should avoid this asana.
 - Pregnant woman should avoid this asana.

E. HALASANA

Halasana is the combination of the words – ‘Hala’ means ‘plough’ and ‘asana’ means ‘pose’.
Halasana is known as plough pose.

Procedure
- Lie down on mattress on supine position ( facing upwards)
- Keep your arms beside you.
- Raise your leg up to 90 degree keeping the knees straight.
- Raise your trunk with the help of hands and lower the legs on the ground after crossing the
heads.
- Hold the position for 1 to 2 minutes.
- Come in initial position.

Benefits

- Reduces stress and tension. Affix photo

- Improves flexibility.
- Boosts immune system.
- Helps to increase height.
- Improves diabetes and increases blood flow.
- Reduces obesity.

Contraindication

- People suffering from neck pain, slip disc and sciatica should avoid this asana.
- Pregnant women should avoid this asana.

F. PASCHIMOTTANSANA
Paschimottanasana consists of three words – ‘Paschim’ means ‘back’, ‘Uttan’ means ‘intense
stretch’ and ‘asana’ means ‘pose’.

Procedure:
- Sit with your leg stretched out in front.
- Inhale and raise your arms.
- Exhale and bend forward.
- Hold your toes without breaking your knees.
- Place the forehead on your knees.
- Hold the position for 30 seconds.
 Benefits:

- Regulates flow of blood.

- Cures diabetes.
- Stretches lower back and hamstring.
- Tones shoulder and abdomen.
- Relieves from stress and tension.
- Calms down mind. Affix photo

Contraindication:

This asana should be avoided by

- Pregnant woman.
- People suffering from asthma.
- People suffering from diarrhoea.
- People suffering from back injury.

G. ARDHA MATSYENDRASANA

Ardha Matsyendrasana is known as ‘Half Lord of Fish Pose’. This asana is named after yogi
Matsyendranath, the founder of Hatth Yog’.

Procedure:
- Sit down in Vajrasana.
- Shift your body weight on right foot.
- Lift your left leg over your right leg.
- Your right heel should be close to you buttocks.
- Stretch your arms at shoulder level.
- Bring the left hand and hold the right foot.
- Exhale and twist the upper trunk after taking the support from your right hand.
- Hold the position for 30 seconds.

Benefits:

- Makes spine strong and flexible.

- Stretches shoulder muscles.
- Improves digestive system.
- Helps to control blood sugar. Affix photo
- Strengthens heart and lungs.
- Relieves from fatigue, sciatica and backache.

Contraindications:
 This asana should be avoided by

- Pregnant women.
- People who have undergone abdominal surgery.
- People suffering from hernia and spinal problems.

H. DHANURASANA

Dhanurasana is popularly known as ‘Bow Pose’.

Procedure:

- Lie down on prone position. (i.e. on abdomen)

- Lift your feet up after bending knees.
- Lift your hands up and hold your ankles.
- Lift your head, chest and thigh as high as you can.
- Hold the position for 15 to 20 seconds.
- Repeat it. Affix
photo

Benefits:

- Improves abdominal strength.

- Improves digestive system.
- Reduces stress and fatigue.
- Reduces excessive fat around the waist and hip.
- Cures diabetes.
- Reduces back pain.

Contraindications:

This asana should be avoided by

- People suffering from hernia and blood pressure.

- Pregnant women.
- People suffering from backache

I. USHTRASANA

The word Ustrasana is the combination of two words – ‘ustra’ means ‘camel’ and ‘asana’ means
‘pose’. This asana is popularly known as ‘camel pose’.

Procedure
- Kneel down on mattress and make sure that knees are aligned with shoulder.
 - Soles of your feet should be upwards.
- Bend backward and hold right heel with your right hand and left heel with left hand.
- Head should be tilted backward.
- Maintain the pose at least for 1 minute.
- Exhale and come in normal position. Affix photo

Benefits

- Strengthens back, buttocks and hamstring.

- Relieves from back pain and neck pain.
- Improves blood circulation.
- Improves flexibility.
- Stimulates thyroid gland.

Contraindication

This asana should be avoided by

- Blood pressure and insomnia patients.

- Person suffering from migraine.
- Persons suffering from back pain and neck pain.

J. SURYAVEDI PRANAYAMA

Suryavedi pranayama means piercing the sun. In our body, right nostril refers to the sun.

Procedure
- Sit in Padmasana.
- Keep your backbone straight.
- Close your left nostril with the help of ring finger and little finger of your right hand.
- Inhale slowly as much as you can through your right nostril.
- Now close your right nostril with the thumb of right hand.
- Exhale slowly through your left nostril.
- Repeat it for 5 to 10 times.

Benefits:

- Improves digestion.
- Prevents cough and cold.
- Purifies blood.
- Improves vitality.
- Improves oxygen level in the blood.
- Relieves from stress and anxiety.

Contraindication

This asana should be avoided by

 - BP patients.
- During extreme heat.
- By the individual suffering from epilepsy.

Q: 06. Define diabetes. Enlist the asanas which are beneficial to cure diabetes along with the
procedures, benefits and contraindications.

Diabetes is a diseases which is marked by the excessive level of sugar in blood. Nowadays many person
suffer from this. In type 1 diabetes the immune system destroys beta cells of pancreas that generate
insulin. Insulin absorbs glucose. Due to lack of insulin the absorption of glucose can’t take place. The
level of sugar increases. But in case of type 2 diabetes, modern life style is responsible which is
characterized by physical inactiveness.

Symptoms of diabetes:

1. Increased hunger.
2. Increased thirst.
3. Frequent urination.
4. Tiredness.
5. Blurred vision.
6. Numbness of limbs.
7. Prolonged injury.
8. Weight loss.
9. Cardiovascular diseases. Etc.

The following asanas are beneficial to cure diabetes.

1. Bhujangasana.
2. Paschimottanasana. (already done)
3. Pavanmuktasana. (already done)
4. Yogmudra.
5. Kapalbhati.
6. Katichakrasana. (already done)
7. Dhanurasana. (already done)
8. Mandukasana.
9. Ardha Matsyendrasana. (already done)
10. Shalvasana.
11. Supta Vajrasana.
12. Gomukhasana.
13. Ustrasana. (already done)

1. BHUJANGASANA
 The word ‘Bhujangasana’ is the combination of two words – ‘Bhujang’ means ‘snake’ and
‘asana’ means ‘pose’.
Bhujangasana is known as ‘snake pose’ or ‘cobra pose’.

Procedure:
- Lie down on stomach.
- Toes should be flat on the ground.
- Place your palms at shoulder level.
- Inhale and raise your head.
- Arch your back as much as you can and look up.
- Hold the position for few seconds.

Benefits:
- Improves the circulation of blood.
- Strengthens back, shoulders and arms.
- Makes the spine strong.
- Reduces fatigue and stress.
- Tones the abdomen.
- Improves respiratory system. Affix photo

Contraindication:
This asana should be avoided by
- Pregnant woman.
- People with fractured ribs or wrists.
- People who have undergone abdominal surgeries.
- People suffering from spine injuries.

2. SHALBHASANA
The word ‘Shalabhasana’ is the combination of two words – ‘Shalabh’ means ‘grasshopper’
and ‘asana’ means ‘pose’. This is known as ‘grass hopper pose’.

Procedure:
- Lie down in prone position (facing downwards).
- Spread leg backwards.
- Extend arms by the side and keep hands under thigh.
- While inhaling slowly raise your legs upwards.
- Breathe normally and hold the position as long as you feel comfortable.
- Repeat it 4 to 5 times.

Benefits:
- Relieves from sciatica.
- Strengthens back and leg muscles.
- Improves digestive system.
- Relieves from lower back pain.
- Relieves from constipation. Affix
photo

Contraindication:
This asana should be avoided by
- Person suffering from high BP problem.
- People suffering from heart problem.
- People suffering from spinal problem.

3. SUPTA VAJRASANA
The word ‘Supta Vajrasana’ is the combination of three words – ‘Supta’ means ‘sleeping’,
‘Vajra’ means ‘Thunderbolt’ and ‘asana’ means ‘pose’. Altogether it is known as ‘Reclined
Thunderbolt Pose’.

Procedure:
- Sit comfortably in vajrasana.
- Keep your elbow and forearms on the floor fully extended.
- Bend your back towards the ground.
- Lower legs should touch the mattress.
- Close your eyes and hold the position as long as you feel comfortable. Affix
photo

Benefits:
- Improves flexibility.
- Relaxes mind.
- Improves blood flow.
- Improves digestive system.
- Reduces the risk of cardiovascular diseases.

Contraindication:
This asana should be avoided by:
- Pregnant woman.
- Ulcer and hernia patients.
- Person suffering from knee pain, slipped disc, neck pain and sciatica.

4. MANDUKASANA

The word ‘Mandukasana’ is the combination of two words – ‘manduk’ means ‘frog’ and
‘asana’ means ‘pose’. Altogether it means ‘Frog Pose’.

Procedure:
- Sit in Vajrasana.
- Close your hands and make fists.
- Place the fists on the naval.
- Exhale and bend forward.
- Hold the position as long as you feel comfortable.
- Repeat the asana for 4 to 5 times.

Benefits:
This asana should be avoided by:
- Person suffering from knee and back pain.
- People suffering from insomnia.
- People who have undergone surgery in back or abdomen.