Practical-2

Yogic Practice
Yoga:-Yoga is science which deals with the health and harmony of mind.

Types of Lifestyle Diseases:-

1. Obesity
2. Diabetes
3. Asthma
4. Hypertension
5. Back Pain

I. Obesity:-It is defined as abnormal or excessive fat accumulation that may impair health.
1. Pawanmuktasana:-Asana is called wind releasing posture as it assists in releasing trapped
digestive gas from the stomach.
Procedure forPawanmuktasana:-
i. Lie down in straight position on your back or in supine position.
ii. Exhale, bend your legs and try to bring your knees towards your chest.
iii. Clasp your knees by interlocking your fingers.
iv. Raise your head and made touch your forehead with your knees.
Benefits of Pawanmuktasana:-
i. Helps in increasing digestive power.
ii. It helps in releasing trapped gas from the stomach.
iii. It helps to stretch the lower back.
iv. It strengthens the abdomjnal and back muscles.
v. It reduces belly fat.
Contraindications of Pawanmuktasana:-
i. Pregnant women should avoid this asana.
ii. Avoid this asana if suffering from back pain, migraine, or abdominal i juries.
iii. Avoid this asana if you had abdominal surgery recently.

2. Tadasana:-This asana is called Tadasana because in this asana the person stands straight like
palm tree stretching whole body upwards.
Procedure for Tadasana:-
i. Stand straight on the ground, and take a small gap between your feet.
ii. With deeply breathing (inhale), raise your both arms.Keep your arms upward by interlocking
your fingers.
iii. Now come on the toes by raising your heels simultaneously.
iv. Maintain the position for 5-10 seconds comfortably.
Benefits of Tadasana:-
i. It helps to increase in height.
ii. It give stretches to whole body muscles.
iii. It provides relaxation to the body.
iv. It helps in improving postural deformities.
v. It helps to treat digestion problems.
Contraindications of Tadasana:-
i. Those having low blood pressure should avoid this asana.
ii. Those having insomnia or headache should avoid this asana.

II. Diabetes:-There are two types of diabetes.

Type 1:- In this the pancreatic glands does not able to produce insulin, that is why injection of
insulin require for treatment.
Type 2:- In this the hormone produce sufficient amount of insulin but our body is not able to
used it.

1. Bhujangasana:-In this the body resembles the shape of a cobra pose, therefore the posture is
called Bhujangasana.
Procedure of Bhujangasana:-
i. You can have your feet together, or hip width apart.
ii. Keep the tops of your feet pressing against the floor.
iii. Place your hands underneath your shoulders, keeping your elbows close to your body.
iv. Draw your shoulder blades back and down, and try to maintain this throughout the pose.
Benefits of Bhujangasana:-
i. It helps to make spinal column flexible.
ii. It cures digestive problems.
iii. It relaxes both body and mind.
iv. In increases circulation of blood.
v. It strengthen arms and shoulders.
Contraindications of Bhujangasana:-
i. Those suffering from hernia, peptic, ulcer, abdominal pain should avoid practising this asana.
ii. Pregnant women should not perform this asana.

2. Mandukasana:-In this the shape of body look like a Frog.

Procedure of Mandukasana:-
i. Sit in vajrasana position & make fist with each of your hand.
ii. Pressing the naval with your both fist & bend your body forward.
iii. Hold your breath as long as you can maintain this pose.
iv. Repeat the same process 3-4 times.
Benefits of Mandukasana:-
i. It helps in relieving constipation.
ii. It helps in improving the production of insulin in the body.
iii. It helps in removing excess of body fat.
Contraindications of Mandukasana:-
i. Avoid this asana if suffering from insomnia or migraine.
ii. Avoid this asana if you have back ache, knee pain and ankle injury.
iii. Avoid this asana if you abdominal surgery in recent times.

III. Asthma:-It is a disease in which the airways become locked or narrowed causing difficulty
in breathing.
1. UrdhwaHastottanasana:- This asana is also known as Raised Armed Pose.
Procedure of UrdhwaHastottanasana:-
i. Stand straight on the ground.
ii. Raise both the arms over the head, with palms facing up & interlock your fingers.
iii. Bend from the waist towards the right side& maintain that position for 5-10 seconds.
iv. Repeat the same procedure towards the left side.
Benefits of UrdhwaHastottanasana:-
i. Improves digestion.
ii. Helps in relieving constipation.
iii. Improves in spinal curvature.
iv. Helps in relieving back pain.
Contraindications of UrdhwaHastottanasana:-
i. Pregnant women should avoid this asana.
ii. Person suffering from Neck injury should avoid this asana.
iii. In case of leg pain avoid this asana.

2. UttanaMandukasana:-This resemble the position of Upright Frog.

Procedure of UttanaMandukasana:-

i. Sit in Vajrasana position & spread your knees width apart.

ii. Raise your right arm, fold it & take it backward from above the right shoulder.
iii. Raise your left arm, fold it & take it backward from above the left shoulder.
iv. Place both the palms below the shoulder & maintain this position for sometime.
Benefits of UttanaMandukasana:-
i. It relieves throat pain.
ii. It helps in relieving stress & anxiety.
iii. Helps in reducing extra fat in belly region.
iv. Strengthen the spine.
Contraindications of UttanaMandukasana:-
i. Pregnant women should avoid this asana.
ii. Avoid this asana if suffering from Hernia, Elbow pain & back problem.

IV. Hypertension:-Increase in blood pressure. The normal blood pressure of an adult is 120/80
mmHg.
1. Uttanpadasana:- The Raised Leg Pose.
Procedure of Uttanpadasana:-
i. Lie down flat on your back.
ii. Place your hands on either sides & palm facing downwards.
iii. Raise your legs to approx 30 degree from the gound.
iv. Maintain this position for 15-30 seconds.
Benefits of Uttanpadasana:-
i. Helps in reducing weight.
ii. Helps in relieving anxiety & depression.
iii. Cures back pain.
iv. Strengthen back muscles.
Contraindication of Uttanpadasana:-
i. Pregnant women should avoid this asana.
ii. Person suffering from high blood pressure, slipped disc should avoid this asana.
2. ArdhHalasana:-It is called half plough pose.
Procedure of ArdhHalasana:-
i. Lie down flat on your back.
ii. Palm facing downwards.
iii. Raise your legs to approx 90 degree from the ground.
iv. Maintain this position for 15-30 seconds.
Benefits of ArdhHalasana:-
i. Helps in reducing weight.
ii. Cures back pain.
iii. Strengthen abdominal muscles.
iv. Helps in relieving anxiety & depression.
Contraindication of ArdhHalasana:-
i. Pregnant women should avoid this asana.
ii. Person suffering from high blood pressure, slipped disc should avoid this asana.

V. Back Pain:-It is a physical discomfort occurring anywhere on spine or back.

1. Makrasana:-It is also called Crocodile pose.
Procedure of Makrasana:-
i. Lie down on your stomach.
ii. Toes should pointed outward.
iii. Bend both the arms & keep the right palm on the left arm.
iv. Keep your head on your right arm & eyes closed.
v. Relax in this pose for upto 10 minutes.
Benefits of Makrasana:-
i. Release stress & anxiety.
ii. It is beneficial for digestive system.
iii. It is beneficial for respiratory system.
Contraindications for Makrasana:-
i. Those person suffering from Cardiac disease should avoid this asana.
ii. Those have recently abdominal surgery should avoid this asana.

2. SaralaMatsyasana:-It is also called easy Fish pose.

Procedure of SaralaMatsyasana:-
i. Lie down flat on your back.
ii. With support of your hands keep the top of your head on mat.
iii. Relax your hands at side of the body.
iv. Keep your toes stretched out.
v. Hold this position for 30 seconds.
Benefits of SaralaMatsyasana:-
i. Improves digestive system.
ii. Help to get rid of abdominal related issues.
iii. Provide relaxation to the body.
Contraindication of SaralaMatsyasana:-
i. Those suffering from neck pain should avoid this asana.
ii. Suffering from shoulder pain should avoid this asana.
iii. People suffering from high blood pressure should avoid this asana.
 Asana’s Pics

1. Pawanmuktasana:-

2. Tadasana:-

3. Bhujangasana:-

4. Mandukasana:-
5. UrdhwaHastottanasana:-

6. Uttanmandukasana:-

7. Uttanpadasana:-
8. ArdhHalasana:-

9. Makrasana:-

10. Sarla Matsyasana:-