PHYSICAL EDUCATION

Unit – 3
Yoga & Lifestyle
Unit Contents

3.1 Asanas as preventive measures

3.2 Obesity : Procedure, Benefits &

contraindications for
Vajrasana, Hastasana, Trikonasana,
Ardh
Matsyendrasana

3.3 Diabetes : Procedure, Benefits &

contraindications for Bhujangasana,
Paschimottasana, Pavan Muktasana,
Ardh Matsyendrasana

3.4 Asthema : Procedure, Benefits &

contraindications for
Sukhasana, Chakrasana,
Gomukhasana, Parvatasana,
Bhujangasana, Paschimottasana,
Matsyasana

3.5 Hypertension : Tadasana,

Vajrasana, Pavan Muktasana,
Ardha Chakrasana, Bhujangasana,
Sharasana

3.6 Back Pain : Tadasana, Ardh

Matsyendrasana, Vakrasana,
Shalabhasana, Bhujangasana

3.1 Asanas as preventive measure :

Meaning of Asana :
To sit in a comfortable position for everlasting period of
time is called asana.

Asana can be preventive measures as they provide

various physiological benefits which ultimately helps in
avoiding various lifestyle disease.

The Yog sutras of Patanjali define Asana as a

position that in steady and comfortable.
One remarkable aspect of asana is anyone can
practice in it. One can adjust the level, the
intensity depending on age and capacity.
The following are the benefits of asana for prevention
of diseases:

a) Bones and joints become strong :

By performing regular asana, the bones, cartilages, and
ligaments become strong. Along with this, height of
children is enhanced.

b) Circulation of blood becomes

normal :
By performing asana regularly, the stroke volume
as well as cardiac output increases because cardiac
muscles start working more strongly and efficiently.
Blood circulation becomes proper and blood pressure
normalizes and stabilizes.

c) Immune system is strengthened:

By regular practice of asana, our immune system is
strengthened. As a result, our body becomes less prone
to diseases.

d) Respiratory organs become efficient

By performing asana regularly, the respiratory organs
become efficient. The vital air capacity increases up to
6000cc. The size of lungs and chest also enhances.
e)Efficiency
of excretory system enhances :
By regularly performing asana the efficiency of excretory
system enhances. As a result, the waste products such
as lactic acid, acid phosphate, urea, uric acid etc. are
excreted quickly and properly which in turn help in
delaying fatigue.

f) Muscles become strong :

By performing asana regularly, muscles of the body

become strong. The efficiency of the muscles increases.
Fat does not accumulate in the body. In fact, the
appearance the body enhances. The size of the muscles
also increases.

Q.1. Choose the odd one. Asaana helps

to improve :
(a) Blood circulation
(b) Depth of respiration
(c) Speed.
(d) Digestive system

Q.2. According to Yog sutra, Asana

means—
(a) Sthira Sukham Asanam.
(b) Asanan sukh Shira
(c) Sukhan asanam sthira
(d) Sitting pose
Q.3. The word ‘YOG’ is derived from
sanskrit word
(a) Yug
(b) Yud
(c) Yuj.
(d) Yum

Q.1. Elaborate the role of Yoga in

preventing life style disease? [3 Marks]
Ans. The basic Yogic principles useful in the management
of lifestyle disorders are discussed including
psychological reconditioning and development of
appropriates attitudes, stress management normalization
of metabolism, and relaxation, visualization and
contemplative practices. The holistic art and science of
Yoga in best life style eve designed and is effective in
managing prevalent lifestyle disorders such
as diabetes and hypertension.

3.2 Obesity
Obesity is that condition of the body in which the
amount of fat increases to extreme levels.

If a person is having BMI > 30 he/she would be

considered as obese.

There are two main reasons for obesity :

The bad habits of eating and deterioration of
the digestive system.
In such a persons life, there is no physical
activity at all.
Due to many health risks of obesity it has been given
the status of a disease.

Due to obesity, diseases like diabetes,

high blood pressure, cancer, arthritis etc. are caused.
There are many causes of obesity such as overeating,
Lack of physical exercise, thyroid. Geneties, diet high in
carbohydrate frequency of eating, medications,
psychological factors, social issues. Hormones changes
(pregnency, Menopaus)

Procedure, benefits and contraindications for

Vajrasana

Procedure :
It is a meditative asana. Kneel down on the ground with
your knees, ankle and toes touching
the ground. Your toes should be stretched backwards.
Now place your palms of both hands on the knees. The
upper body should be straight. At this time, the breathing
should be deep, even and slow.

Benefits:
a) It is helpful for concentration.
b) It is helpful in curing dysentery, back pain and chest
diseases.
c) It enhances memory.
d) It cures problems related to menstruation.
e) It cures mental stress.
f) It strengthens the pelvic muscles.
g) It removes postural defects.
h) It prevents hernia and gives relief from piles.

Contraindications :
a) A person suffering from joint pain should not perform
vajrasana.
b) The individuals who have any spinal column problem
should not perform vajrasana.
c) The individuals who have some difficulty in movement
should practice vajrasana with a lot of acre.
Procedure, benefits and
contraindications for
Padahastasana

Procedure:
Bend forward until the fingers or palms of the hands
touch the floor on either side of the
feet. Try to touch the knees with the forehead. Do not
strain. Keep the knees straight.

Exhale while bending forward. Try to contract the

abdomen in the final position to expel the maximum
amount of air from the lungs.

Benefits of Pada Hastasana:

a) It makes the body very flexible.
b) It stretches the leg and back muscles.
c) It helps to eliminate excess belly fat.
d) It makes the spine flexible and tones the nerves.
e) It improves blood circulation.
f) It improves digestion and removes constipation.
Contraindications:
The individuals who have back pain should avoid this
asana. At least, they should not bend forward fully. They
can bend themselves only as far as comfortable.

Procedure, benefits and

contraindications for
Ardh Matseyendrasana

Procedure:

1. Sit and keep both legs straight

2. Bending the knee of the right feet and put right
heel below the left hip. Bend left leg and
place the left foot to the right side of the right knee.
3. Keep left knee closed to the chest.
4. Exhale from the right nostril and turns towards
left and touch the toe of the left leg from the right hand.
5. Body and head moves towards the left.
6. Repeat while changing the position of legs.
Benefits of Ardh Matseyendrasana :
a. It keeps gall bladder and prostate gland healthy.
b. It enhances the stretch ability of back muscles.
c. It alleviates digestive ailments.
d. It regulates the secretion of adrenaline and bile and
thus is recommended in yogic management of diabetes.
e. It is also helpful in treating sinusitis, bronchitis,
constipation, menstrual disorder, urinary tract disorder
and cervical spondylitis.
Contraindications :
a. Women, who are two or three months pregnant,
should avoid practicing this
b. The individuals who suffer from peptic ulcers, hernia,
and hypothyroidism should practice this asana under expert
guidance.
c. The individuals who have the problem of sciatica or
sleep disc may benefit from asana but they need to
take great care while doing this asana.
Procedure, benefits and
contraindications for
Trikonasana
First of all stand with your legs apart. Then raise the
arm sideways up to the shoulder level.
Bend the trunk sideways and raise the right hand
upward. Touch the ground with left hand
behind left foot. After sometime, do the same asana with
opposite arm in the same way.

Benefits :
a) It strengthens the legs, knees, arms and chest.
b) It helps in improving digestion and stimulates all body
organs.
c) It increases mental and physical equilibrium.
d) It reduces stress, anxiety, back pain and sciatica.
e) It helps in increasing height.
f). It helps in reducing obesity.
g) It enhances blood circulation.
h). It is also helpful in reducing extra fat around the waistline.
Contraindications of Trikonasana :
a) If you are suffering from diarrhea, low or high blood
pressure, back injury or migraine, avoid the practice of
trikonasana.

b) The individuals having cervical spondylosis should not

perform this asana.

3.3 Diabetes
Diabetes is such a disorder that it causes sugar to build
up in our blood stream instead of being used by the
cells in the body.

Diabetes is commonly known as metabolic disorder

characterized by high blood sugar level over a prolonged
period. Diabetes is due to either the pancreas not
producing enough insulin or the cells of the body not
responding properly to the insulin produced.

Due to diabetes the individual has fatigue, frequent

urination, increased thirst and increased Hunger. It may
cause blurred vision. Kidney failure, cardio vascular
disease, loss of weight etc.

The main reason for diabetes in sedentary lifestyle.

By doing bhujangasan, paschimottanasana,
pavanmuktasana and ardh matsyandrasana, one can get
rid of this disease.
Symptoms of Diabetes
Fatigue
Increased Thirst
Increased Hungers
Blurred Vision
Kidney Failure
Cardio vascular Discase
Loss of Weight
Frequent Urination

Causes of Diabetes
Sedentary life stages
Disease
Over weight
Obesity
Stress & Tension

Types of Diabetes :

(a) Type I Diabetes :

In that type of diabetes blood sugar
level rises very high due to non secretion of insulin
hormone by pancreas. In that of diabetes effected person
has to take artificial insulin through injection.

(b) Type II Diabetes :

In that type of diabetes blood
sugar level rises but not as such as high in type I
diabetes. In that type of diabetes our pancreas secreting
the insulin hormone but it may be insufficient to control
the blood sugar level normal or body cell are not able
to respond insulin properly.
Procedure, benefits and
contraindications for
Pawanmuktasana

Procedure :

1. Lie down on you back on a plain surface.

2. Keep your feet together and place your arms beside your
body.
3. Take a deep breath. When you exhale bring your
knees towards your chest.
4. At the same time press your thighs on your abdomen.
Clasp your hands around your legs.
5. Hold the asana when you breathe normally. Every time
you inhale, ensure that you loosen the grip.
6. Exhale and release the pose after you rock and roll
from side to side three times.
Benefits of Pawanmuktasana:
a) It eases the tension in lower back.
b) It enhances the blood circulation in pelvic area.
c) It stimulates the reproductive organs.
d) It helps to cure menstrual disorders.
e) It helps in reducing the fats of the thighs, buttocks
and abdominal area.
f) It strengthens the abdominal muscles.
g) It also massages the intestines and organs of
digestive system which helps in releasing the gas and
thus improves digestion.

Contraindications :
a) A person suffering from joint pain should not perform
this asana.
b) The individuals who have any spinal column problem
should not perform this asana.
c) The individuals who have some difficulty in movement
should practice this asana with a lot of care.
Procedure, benefits and
contraindications for
Bhujangasana

Procedure:

In this asana the shape of the body remains like a

snake that is why it is called Bhujangasana.
In order to perform this asana, lie down on the belly on
the ground. Keep your hands near the shoulders. Keep
your legs close together.
Now straiten up your arms slowly, raise the chest.

Your head should turn backwards. Keep the

position for sometime. Then get back to the
former position. For good results, perform this
asana for 4 to 5 times.
Benefits of Bhujangasana:
a) It alleviates obesity.
b) It provides strength and agility.
c) It cures the disorders of urinary bladder.
d) It cures the disease of liver.
e) It improves blood circulation.
f) It makes the vertebral column flexible and thin.
g) It cures gas disorders, constipation and indigestion.
h) It strengthens the muscles of hands.

Contraindications of Bhujangasana:
a) People suffering from hernia, back injuries, headaches,
and recent abdominal surgeries should not perform
this asana.
b) Pregnant women should not perform this asana
.
Shalabhasana
Lie down in prostate position. Spread the thigh
backwards.
Hold your fists and extend arms. Keep your fists under
the thigh and then raise your legs slowly as high as you
can. For best results hold this position for 2 to 3
minutes and then lower your legs slowly. Repeat the
same action for 3 to 5 times.
Benefits of Shalabhasana:
a. It improves posture.
b. It stimulates the body organs.
c. It helps in relieving stress.
d. It alleviates lower back pain.
e. It helps in removing constipation.
f. It provides relief to persons who have mild sciatica and
slip disc problem.
g. It strengthens the muscles of the spine, buttocks and
back of the arms and legs.

Contraindications of Shalabhasana :
a) If you are suffering from diarrhea, low or high blood
pressure, back injury or migraine, avoid the practice of

Shalabhasana.
b) The individuals having cervical should not perform this
asana.

3.4 Asthma
Asthma is a disease of lungs in which the
airways become blocked or narrowed causing
difficulty in breathing.
The airways also swells up. It usually triggers
coughing, wheezing or whistling or shortness
of breath. The coughing usually occurs at
night or early in the morning.
Asthma, a disease associated with the
respiratory tract swelling occurs, which makes
the tracts very sensitive and makes this
process pungent with the touch of any
effective thing.

These reactions cause contraction in the

tubes this reduces the amount of air in the
lungs. Due to which it become difficult
to breath. Common symptoms of asthma are coughing,
heavy breathing, chest tightness, fatigue, pain
in hands, feet, shoulders and back.

Reasons are dust, smoke, air pollution, pollen

grains, animals skin, hair or feather etc. are
the main reasons.

Asthma may be controlled by sukhasana,

chakrasana, Gomukhasana, Bhujangasana,
paschimo-ttasana, matsyasana.
Procedure, benefits and
contraindications for
Gomukhasana
This asana gets its name because while
doing this asana body resembles a cow face pose. In
English it is called the cow face pose.
Procedure :
1. Sit in sukhasana or dandasana pose.
2. Place the ankle of left leg near right but under
the anus.
3. Place the right leg over the left leg so that
knees should place over left knee.
4. Sweep your left hand behind your back, facing
palms upwards.
5. Sweep your right hand over the right shoulder,
bend your elbow and place it behind your back.
6. Now inter lock fingers of both hands behind
your back.
7. Now stretch both hands in their respective
directions. Look straight.
Benefits of Gomukhasana :
a) Helps in curing Asthma, reduce weight makes body
flexible and attractive.
b) It helps to make spine strong and erect.
c) Helps to make abdominal organ function well.
d) Helps to reduce obesity.
e) Diaphragm improves and keep away from all kinds of
intoxication.
f) Upper body becomes flexible and strong.
g) It helps to circulate blood to the entire body.

Contraindications :
Person having stiff shoulder should avoid this.
Any kind of hip problem or knee, hamstring should be
avoided.
If one has to sciatica problem, one should avoid this
pose.
Avoid if any neck or shoulder injury.
Avoid to perform or practice during pregnancy.
Procedure, benefits and
contraindications for

Parvatasana
While performing this asana body resembles like a
mountain that’s why its named as parvatasana. It is a
very easy asana.
Procedure:

Sit in Padmasana pose on ground.

Raise both hands by side ward while inhaling and joint
together upward above the head.
Exhale and come at initial position.

Benefits of Parvatasana :
It help to spinal problem.
Strengthness the muscles of arms.
If increase the blood flow to the brain.
Contraindications of Parvatasana :
It should not be practiced if one has wrist, hip or
ankle injury.
It should not be practice while spinal injury.

Procedure, benefits and

contraindications for
Matseyasana
If this asana is performed in water body can float easily
that's why it is called matsyasan.

Procedure :

1. Sit in padmasana pose.

2. Take support of your elbow and lie on your back
bend your neck with support of your hands, and try
to touch your fore head to the ground.
3. Hold toes of the feet firmly with both hands
and touch the ground with the elbows.
4. Stretch the stomach as up as possible.
Benefits of Matseyasana :
This asana is very useful for asthma patients provide
relief from indigestion and other digestive problems, keep
the blood clean. Helps is curing diabetes. Helps in cough
and respiratory problems, makes body and face
attractive.

Contraindication of Matsyasana :
1. Avoid this posture if any kind of neck injury.
2. Any kind of blood pressure.
3. If having migrane.
4. If having spondylists, neck or back pain.
5. If pregnancy is there.

Procedure, benefits and

contraindications for
Sukhasana
Pre Stage : Keep both feet in front and sit straight.
Method : Sukhasana is simply sitting in the normal form.
Keep the left foot folded under the right leg’s thigh.
Fold right and placed it under the Left thigh.

Keep head, neck and waist straight. Keep both hands in

the meditation (palms stacked up in lap) posture.
You can use it for longer periods of meditation.
One Can change feet for sitting.
Benefits:
1. This posture can be used for a long time during
mediation and study, etc.

2. Straightening the waist gives strength in the legs. Pain

is removed and person can perform other postures like
Ardh Padmasan and Padmasana.
Contraindications :
1. Avoid if arthritis
2. Avoid if backache.
3. Avoid if spinal disc problem.
4. Do not practice if migraine or Anxiety occurs.
5. Do not practice if week digestive system.
Procedure, benefits and
contraindications for
Chakrasana
Procedure :

Lie down on the back an make both leg straight.

1. Bend your knees so that the soles of your feet are on
the floor.
2. Your hands must be placed behind your shoulders and
fingers pointed towards your shoulders.
3. Then, press your feet and palms, and lift your entire
body off the mat.
4. Hands and feets are half feet apart. Head hang gently
between hands.
5. Make the body stretch towards the top so that it
becomes circle shape.

Benefits:
It affects the whole body, which gives flexibility in
muscles and bones & increases blood circulation, Relieve
waist pain. Increases the supply of oxygen in the lungs.
The overall functioning of the body increases.

Contraindication :
1. Avoid to practice if any back injury.
2. Someone having heart problem should not do this
pose.
3. If having high/ low blood pressure, do not try this
4. Someone undergone with cataract surgery, avoid this
Asana.
5. Do not practice if any cervical injury.
3.5 Hypertension :
Hypertension is another name for high blood
pressure. It can lead to severe complications
and increases the risk of heart disease,
stroke, and death.

High blood pressure.

A condition in which the
strength of blood against the walls of the
artery is very high. Reasons for high blood
pressure increased with age, Genetic, obesity,
lack of physical activity, smoking, alcohol,
more intake of salt in food, tension or mental
stress, diabetes, pregnant women are more
prone to high B.P. All these factors can lead
to high blood pressure.

The main function of the heart is to supply pure blood

to the various parts of the body through different
arteries when the heart contract it pushes the blood
through blood vessels and consequently the blood
pressure increase in arteries this pressure is known as
Systolic blood pressure.
It is represented by the first number the pressure
between two heartbeats is called Diastolic blood pressure.
It is represented by bottom or second number these two
number of blood pressure are measured in mm/Hg.
Unit is millimeter of mercury.
The normal blood pressure of an adult is considered
120/80mm/Hg. The person whose blood pressure
readings are beyond 140/90 mm/Hg are said to be
having hypertension.

High blood pressure can be controlled by doing the

following yoga asanas Tadasana, vajrasana,
pavanmuktasana, ardha chakrasana, bhujangasana,
shavasana.
Procedure, benefits and
contraindications for Ardh
Chakarasana

Procedure :
Stand straight and keep your hand close to
your body.
Place your hands on your buttocks.
Breathing gently, bend backwards while keeping the knees
straight.
Stay for sometime in this position.
Come back to starting position.

Benefits :
1. Waist become flexible.
2. Strengthen back bone.
3. High BP comes to normal.
4. Tones the arms and shoulder muscles

.
Contraindications of Ardh
Chakarasana :

Precautions Keep knees straight while bend backwards.

Procedure, benefits and

contraindications for
Shavasana :
Lie flat on your back.
Keep your arms at your side and your palms facing up.
Legs should be separated and just relax.
Start concentrating from your head to your feet and
relax each part of your body and feels that you are just
like a dead body.

Benefits :
Releax whole body.
Release stress, fatigue, depression & tension.
Calms the mind and improves mental health.
Precautions :

Place where Shavasana is performed should be peaceful

with no noise at all.
Q.1. Choose the asana for diabetes :
(a) Trikonasana
(b) Vajrasana
(c) Ardhmastsyendrasana.
(d) Shalabhasana
Q.2. If pancreas not producing enough
insulin. It
may lead to : _________
(a) Migrane
(b) Obesity
(c) Diabetes.
(d) Hypertension

Q.3. What is the excess percentage of

the normal
weight is called obese : ___________
(a) 15%
(b) 20%.
(c) 25%
(d) 30%
Q.4. Which of the following Asana
(posture) is not
used for obesity.
(a) Ardhmatssyendrasaana
(b) Vajrasana
(c) Parvatasana.
(d) Trikonasana

Q.5. Choose the Asana which is used

for obesity
:
(a) Sukhasana
(b) Savasana
(c) Vajrasana.
(d) Shalabhasana

Q.6. A disease associated with

respiratory tracts
is known as
(a) Diabetes
(b) Obesity
(c) Asthma.
(d) Back pain
Q.7. Choose the asana which helps to
control
Asthama :
(a) Pavanmuktasana
(b) Trikonasana
(c) Hastasana
(d) Chakrasana.

Q.8. Coughing, heavy breathing, chest

tightness
are the symptoms of:
(a) Asthma.
(b) Diabetes
(c) Obesity
(d) Back pain

Q.9. The pressure of blood increase on

the wall
of aorta is known as ____________
(a) Back pain
(b) Obesity
(c) Hypertension.
(d) Asthma
Q.10. Select the asana which helps to
reduce Hypertension
(a) Tikonasana
(b) Chakrasana
(c) Shavasana.
(d) Sukhasana

Q.1. Define Asthama. Explain the

procedure and
Benefits/contraindications
of any two asana which helps to
reduce Asthama.

Q.2. Define Hypertension. Explain the

procedure and
Benefits/contraindications
of any two asana which helps to
reduce
Hypertension.

Thank You