PHYSICAL EDUCATION [CLASS : 12]

Assignment / Self-Study Notes-4

UNIT: 3 (YOGA AND LIFESTYLE)
Points to be discuss:
 Asanas as preventive measures
 Obesity: Procedure , Benefits & contraindications for Vajrasana, Hastasana,
Trikonasana, Ardha Matsyendrasana
 Diabetes : Procedure , Benefits & contraindications for Bhujangasana,
Paschimottasana, Pawan Muktasana, Ardh Matsyendrasana
 Asthma : Procedure , Benefits & contraindications for Sukhasana, Chakrasana,
Gomukhasana, Parvatasana, Bhujangasana, Paschimottasana, Matsyasana
 Hypertension: Tadasana, Vajrasana, Pawan Muktasana, Ardha Chakraasana,
Bhuhujangasana, Shavasana
 Back Pain: Tadasana, Ardha Matsyendrasana, Vakrasana, Shalabhasana,
Bhujangasana
___________________________________________________________________
Meaning of asana
To sit in a comfortable position for everlasting period of time is called asana
Asanas as preventive measures
Asana can be preventive measures as they provide following physiological
benefits which ultimately helps in avoiding various lifestyle disease. 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) 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.
Obesity
Obesity is that condition of the body in which the amount of fat increases to
extreme levels.
Some of the best yoga exercises are given below, which helps in Obesity.
VAJRASANA:- ( DIAMOND POSE )
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. [1]
Benefit: a) It is helpful for concentration.
b) It is helpful in curing dysentery, back pain and chest diseases.
c) It enhances memory.
d) It is beneficial in weight loss.
e) It cures mental stress.
Contraindications: Persons suffering from joint pain, spinal column ailments,
hernia, intestinal ulcers should avoid this asana.

HASTASANA: - Procedure: Stand on a flat surface with feet together. Inhale and
raise arms over the head by interlocking the fingers. While exhaling bend to left
side of the waist and hold the position as long as one can do. Come to original
Position by inhaling. The same procedure is followed with the right side.
Benefits: 1. It is beneficial in weight loss.
2. It is beneficial to make the waist slim and chest expansion.
3. It is also recommended to increase height for children.
Contraindications: One must avoid practicing the asana if he has had an injury
in the neck or shoulder, headache, low blood pressure etc..

TRIKONASANA (TRIANGLE POSE)

Procedure: 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: 1. Reducing thigh and abdominal excess fat.
2. Trikonasana increases the blood supply to the spinal cord.
3. It helps in increasing height.
4. It reduces stress, anxiety, back pain.
Contraindications: If you are suffering from diarrhea, low or high blood pressure,
back injury or migraine, avoid the practice of trikonasana .
.

ARDH MATSYENDRASANA (Half Lord of the Fishes Pose )

Procedure: To perform this asana, kneel down with the legs together, resting on
the heels. Then sit on the right foot. Lift the left leg over the right, placing the
foot against the outside of the right knee. Bring the right heel in close to the
buttocks . Stretch the arms out to the sides at shoulder level, and twist around to
the left. [2]
Now bring the right arm down on the outside of the left knee and hold the left
foot in the right hand, placing the left hand on the floor. Exhaling and twist as far
as possible.
Benefits: 1. This asana is specifically designed to increase the capacity of lungs.
2. It enhances the stretch ability of back muscles.
3. It is also helpful in treating sinusitis, bronchitis, constipation, menstrual
disorder, urinary tract disorder .
Contraindications: 1. It should be avoided during pregnancy.
2. People with heart, abdominal or brain surgeries, should not practice this
asana.

DIABETES
Diabetes is a disease in which the level of glucose in the blood or the blood
sugar level increases.
Some of the best yoga exercises are given below, which helps in diabetes-
BHUJANGASANA (Cobra Pose)
Procedure: Lie down on your stomach. Forehead should be resting on the
ground. Place your hands (palms downward) at shoulder level, keeping elbows
parallel. Inhale and raise your head, chest and abdomen. Arch your back as
much as possible, tilt your head back and look up. The elbows should be
straight. Hold this position while breathing normally. Exhale, bend your elbows
and bring your body down to the floor.

Benefits: 1. Reduces fatigue and stress.

2. Improves the respiratory system and helps treat asthma.
3. Strengthens back, shoulders and arms.
4. It improves circulation of blood and oxygen in the body that helps to control
Diabetes.
Contraindication: 1. Pregnant women should avoid practicing this asana.
2. This exercises should be avoided if you suffer from Back injuries, headache,
Abdominal surgeries.

PASCHIMOTTASANA (Forward bend pose)

Procedure: Sit with the legs stretched out on the floor. Next, hold the toes of feet
with index fingers and thumbs. Now, exhale and slowly bend forward and try to
touch forehead with knees so that elbows should touch the floor. Do not breathe
in. Stay in this position for five counts and inhale as rise back to the sitting
position.
Benefits: 1. Regulate the flow of blood in the body which is very effective against
diabetes.
2. Improves flexibility.
3. Cure constipation and digestive disorders.
4. It relaxes the back and arms.
[3]
Contraindication: If someone is suffering from spine problem, asthma, diarrhea
should avoid this kind of asanas.
PAWAN MUKTASANA
Procedure: Lie down on the floor with your back on the floor. Inhale slowly. Lift
your legs and bend your knees towards your chest till the thighs touch your
stomach. Hold your knees with your hands and lock your fingers. Lift your head
and touch your knee with the chin or nose and hold this position for some time.
Exhale slowly and come back to the initial position.
Benefits: 1. Effective for people having diabetes or high blood pressure.
2. Keeps the abdominal muscles healthy.
3. Helps burn fat in the thighs, buttocks and abdominal region.
4 .Regular practice of this asana cures gastric problems.
Contraindication: 1. People who have undergone surgery in their belly or
abdominal region should avoid this asana.
2. Pregnant women should not practice this asana.

ARDH MATSYENDRASANA (Half Lord of the Fishes Pose )

Procedure: To perform this asana, kneel down with the legs together, resting on
the heels. Then sit on the right foot. Lift the left leg over the right, placing the
foot against the outside of the right knee. Bring the right heel in close to the
buttocks . Stretch the arms out to the sides at shoulder level, and twist around to
the left. Now bring the right arm down on the outside of the left knee and hold the
left foot in the right hand, placing the left hand on the floor. Exhaling and twist as
far as possible.
Benefits: 1. This asana is specifically designed to increase the capacity of lungs.
2. It enhances the stretch ability of back muscles.
3. It is also helpful in treating sinusitis, bronchitis, constipation, menstrual
Disorder, urinary tract disorder .
Contraindications: 1. It should be avoided during pregnancy.
2. People with heart, abdominal or brain surgeries, should not practice this
asana.

ASTHMA
Asthma is a disease of lungs in which the airways become blocked or
narrowed causing difficulty in breathing.
Some of the best yoga exercises are given below, which helps in asthma.
Sukhasana: (Easy pose or relaxing pose)
Procedure : Sit on the floor folding the left leg until it touches the right[4]
thigh. Then the right leg is folded so that it touches the left thigh. The
hands are kept on the knees and are held with palm upwards and the
thumb and forefinger looped together. The spine remains erect and the
breathing is normal.
Benefits: Calms your mind, reduces fatigue, improves concentration,
improves posture, etc..
Contraindications: The individual who have knee injuries, hip injuries,
spinal disc problems should not perform this asana.

CHAKARASANA
Procedure: Lie flat on back on the floor. Bend the knees so that the soles of
feet are on the floor and closer to buttocks. Your hands must be placed
behind the shoulders, ensuring fingers are opened up and pointed towards
shoulders. Then balance weight on limbs. Press feet and palms, and lift entire
body off the mat. Let the head hand gently.
Benefits:
1. This posture is excellent for people suffering from asthma as it stretches
the chest and the lungs.
2. Excellent for people suffering from osteoporosis.
3. It improves the digestion.
4. Strengthens arms, wrists, legs, buttocks, abdomen and spine.
Contraindications:
1. People suffering from hernia, back injury, cardiac or spinal problems
should avoid this asana.
2. People with high or low blood pressure, headache or diarrhea, avoid
performing chakrassana.

BHUJANGASANA (Cobra Pose)

Procedure: Lie down on your stomach. Forehead should be resting on the
ground. Place your hands (palms downward) at shoulder level, keeping elbows
parallel. Inhale and raise your head, chest and abdomen. Arch your back as
much as possible, tilt your head back and look up. The elbows should be
straight. Hold this position while breathing normally. Exhale, bend your elbows
and bring your body down to the floor.
Benefits: 1. Reduces fatigue and stress.
2. Improves the respiratory system and helps treat asthma.
3. Strengthens back , shoulders and arms.
4. It improves circulation of blood and oxygen in the body that helps to control
Diabetes.
Contraindication: 1. Pregnant women should avoid practicing this asana. [5]
2. This exercises should be avoided if you suffer from Back injuries, headache,
Abdominal surgeries.

( BHUJANGASANA) ( PASCHIMOTTSSANA )

PASCHIMOTTASANA (Forward bend pose)

Procedure: Sit with the legs stretched out on the floor. Next, hold the toes of feet
with index fingers and thumbs. Now, exhale and slowly bend forward and try to
touch forehead with knees so that elbows should touch the floor. Do not breathe
in. Stay in this position for five counts and inhale as rise back to the sitting
position.
Benefits: 1. Regulate the flow of blood in the body which is very effective against
diabetes.
2. Improves flexibility.
3. Cure constipation and digestive disorders.
4. It relaxes the back and arms.
Contraindication: If someone is suffering from spine problem, asthma, diarrhea
should avoid this kind of asanas.
MATSYASANA (FISH POSE)
Procedure: For performing this asana, sit in padmasana. Then lie down in
supine position. Place palms near the eat and raise the head and the
trunk. Slowly place the hands on the thighs and rest the elbows on the
floor. Hold your toes with the fingers of your hands. Stay for some time
in this position. To come out of the position, release the toes. Taking
support of your hands, raise the head and shoulders and rest them on
the floor. Stretch out the legs and lie in shavasana.
Benefits:
1. Because of deep breathing, lungs get strengthened and hence, this pose is
excellent for asthma patients.
2. Tones the spine and the abdominal muscles.
3. This asana helps in improving posture.
4. It improves posture.
5. This asana is helpful for the treatment of diabetes.
Contraindication:
1. People with high or low blood pressure should avoid this asana.
2. Those with neck and back injuries should avoid this asana.
3. People suffering from migraine should avoid this asana.
[6]
HYPERTENSION
Hypertension is a condition in which the blood pressure against the walls of
arteries is too high.
The ideal blood pressure level in an adult should be 120/80
mm Hg. Yogic asanas are very useful in controlling high blood pressure. The
asanas recommended for this purpose are:

TADASANA (MOUNTAIN POSE AND PALM TREE POSE)

Procedure: Stand up in attention position. Lift your arms upwards. Stretch
your hands upwards. Raise your heels, and come on your toes. Also pull up
your body upwards. After some time breathe out slowly and come to the
previous position.

Benefits:
1. It reduces obesity.
2. It cures constipation.
3. It improves body posture.
4. Helps to reduce hypertension.
5. It is helpful in developing physical and mental balance.
Contraindication:
1. People suffering from shoulder injury and headache should avoid this
asana.
2. Do not perform this asana during low blood pressure .
3. Individuals, who suffer from blood circulation problems such as faulty
valves, should not perform this asana.

( TADASANA) (VAJRASANA) [7]

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.
Benefit: a) It is helpful for concentration.
b) It is helpful in curing dysentery, back pain and chest diseases.
c) It enhances memory.
d) It is beneficial in weight loss.
e) It cures mental stress.
Contraindications: Persons suffering from joint pain, spinal column ailments,
hernia, and intestinal ulcers should avoid this asana.

PAWAN MUKTASANA
Procedure: Lie down on the floor with your back on the floor. Inhale slowly. Lift
your legs and bend your knees towards your chest till the thighs touch your
stomach. Hold your knees with your hands and lock your fingers. Lift your head
and touch your knee with the chin or nose and hold this position for some time.
Exhale slowly and come back to the initial position.
Benefits: 1. Effective for people having diabetes or high blood pressure.
2. Keeps the abdominal muscles healthy.
3. Helps burn fat in the thighs, buttocks and abdominal region.
4 .Regular practice of this asana cures gastric problems.
Contraindication:
1. People who have undergone surgery in their belly or abdominal region
should
avoid this asana.
2. Pregnant women should not practice this asana.

(ARDH CHAKRASANA)
(ARDH CHAKRASANA)
Procedure: Stand straight with both feet together. Hold your hips with your
hands. Bend backwards without bending your knees with slow inhalation.
Remain in this pose for some time.
Benefits :
1. Controls high blood pressure.
2. Improve lung capacity.
3. It improves digestion.
4. It reduces fat in the waist and thigh.
5. It relieves stress in the neck and shoulders. [8]
Contraindications:
Avoid performing this asana if you have migraine, headache, low blood pressure
and diarrhoea.
1. Avoid doing this asana if you have ulcet and hernia.
2. Pregnant women should avoid doing this asasna.

BHUJANGASANA (Cobra Pose)

Procedure: Lie down on your stomach. Forehead should be resting on the
ground. Place your hands (palms downward) at shoulder level, keeping elbows
parallel. Inhale and raise your head, chest and abdomen. Arch your back as
much as possible, tilt your head back and look up. The elbows should be
straight. Hold this position while breathing normally. Exhale, bend your elbows
and bring your body down to the floor.
Benefits: 1. Reduces fatigue and stress.
2. Improves the respiratory system and helps treat asthma.
3. Strengthens back , shoulders and arms.
4. It improves circulation of blood and oxygen in the body that helps to control
Diabetes.
Contraindication: 1. Pregnant women should avoid practicing this asana.
2. This exercises should be avoided if you suffer from Back injuries, headache,
Abdominal surgeries.

SHAVASANA
Procedure: Lie flat with your back on the floor. Place your arms alongside the
body, slightly apart. Palms should be facing upwards. Your legs should be
straight and separated. Close your eyes. Breathe slowly and relax.
Benefits:
1. It controls high blood pressure.
2. It relieves mental tension.
3. This asana relaxes the mind and body.
4. It improves memory and concentration.
5. It also improves energy level.

[9]
BACK PAIN
Back pain is mainly caused due to leading a sedentary life style, sitting for long
hours in front of T.Vs, computers, i-paids, and driving cars or scooters for a long
time.
Yogic asanas recommended for the prevention and management of back pain
are:

TADASANA (MOUNTAIN POSE AND PALM TREE POSE)

Procedure: Stand up in attention position. Lift your arms upwards. Stretch
your hands upwards. Raise your heels, and come on your toes . Also pull up
your body upwards. After some time breathe out slowly and come to the
previous position.
Benefits:
1. It reduces obesity.
2. It cures constipation.
3. It improves body posture.
4. Helps to reduce hypertension.
5. It is helpful in developing physical and mental balance.
Contraindication:
1. People suffering from shoulder injury and headache should avoid this
asana.
2. Do not perform this asana during low blood pressure .
3. Individuals , who suffer from blood circulation problems such as faulty
valves, should not perform this asana.

( TADASANA) (ARDH MATSYENDRASANA)

ARDH MATSYENDRASANA (Half Lord of the Fishes Pose)

Procedure: To perform this asana, kneel down with the legs together, resting on
the heels. Then sit on the right foot. Lift the left leg over the right, placing the
foot against the outside of the right knee. Bring the right heel in close to the
buttocks . Stretch the arms out to the sides at shoulder level, and twist around to
the left. Now bring the right arm down on the outside of the left knee and hold the
left foot in the right hand, placing the left hand on the floor. Exhaling and twist as
far as possible.
[10]
Benefits:
1. This asana is specifically designed to increase the capacity of lungs.
2. It enhances the stretch ability of back muscles.
3. It is also helpful in treating sinusitis, bronchitis, constipation, menstrual
disorder, urinary tract disorder .
Contraindications:
1. It should be avoided during pregnancy.
2. People with heart, abdominal or brain surgeries, should not practice this
asana.

VAKRASANA (TWISTED POSE)

Procedure: Sit down and stretch your legs straight. Fold the right leg and keep
the right leg’s heel touching the left leg’s knee. Place your right hand behind your
back and left arm over the right knee; hold your right ankle. Push your right knee
as far as possible and while exhaling, twist your trunk to the right side. Take
sufficient support of left arm. Now repeat the same procedure with the left side.
Benefits:
1. It provides relief from pain in neck, back and hip.
2. It reduces belly fat.
3. It prevents and controls diabetes.
4. It strengthens kidney.
Contraindications:
1. Avoid this asana in case of high blood pressure.
2. This asana should not be performed who suffer from serious back injury.
3. Hernia and ulcer patients should not practice this asana.

(VAKRASANA) (SHALABHASANA)

SHALABHASANA (GRASSHOPPER)
Procedure: Lie down on your stomach and place both hands under the thighs
with palms facing downward. Inhale, lifting your legs up. Ensure that your legs is
not bent at the knee and the chin is resting on the ground. Hold this position for
some time.
Benefits:
1. It helps in relieving lower back pain.
2. It helps in relieving stress.
3. It improves posture.
4. It strengthens the muscles of the spine, buttocks and back of the arms
and legs.
5. It helps in removing constipation. [11]
Contraindications:
1. People with a weak spine should avoid this asana.
2. The individuals with a weak heart and high blood pressure should avoid
this asana.

BHUJANGASANA (Cobra Pose)

Procedure: Lie down on your stomach. Forehead should be resting on the
ground. Place your hands (palms downward) at shoulder level, keeping elbows
parallel. Inhale and raise your head, chest and abdomen. Arch your back as
much as possible, tilt your head back and look up. The elbows should be
straight. Hold this position while breathing normally. Exhale, bend your elbows
and bring your body down to the floor.
Benefits:
1. Reduces fatigue and stress.
2. Improves the respiratory system and helps treat asthma.
3. Strengthens back, shoulders and arms.
4. It improves circulation of blood and oxygen in the body that helps to control
Diabetes.
Contraindication:
1. Pregnant women should avoid practicing this asana.
2. This exercises should be avoided if you suffer from Back injuries, headache,
Abdominal surgeries.

……………..xxxxxx………………xxxxx…………………xxxx…………….

Exercise Question:

1. Discuss asanas as preventive measures in detail.

2. What do you mean by obesity? Discuss the procedure and benefits of
Hastasana and Vajrasana.
3. Discuss the procedure, benefits and contraindications of Trikonsana and
Ardh Matsyendrasana.
4. What do you mean by asthma? Explain the procedure, benefits and
contraindications of Chakrasana and Gomukhasana.
5. What do you mean by diabetes? Discuss the procedure, benefits and
contraindications of Bhujangasana.
6. What do you mean by Hypertension? Discuss the procedure, benefits
and contraindications of Tadasana and pawan Muktasana.
7. What do you mean by back pain? Discuss the procedure, benefits and
contraindications of Shalabhasana and Vakrasana. [12]
[Note: All assignment to be done in separate assignment copy.]