Practical-2: Procedure for Asanas, Benefits & Contraindication for any two

Asanas for each lifestyle disease.

(I) Obesity
Obesity is that condition of the body in which the amount of fat increases to extreme levels. In other words,
obesity can be defined as „the condition when an individual weight 20 percent more than the ideal weight‟.
1. Vajrasana
Procedure: it is a meditative asana. Kneel down on the ground with your knees, ankles and toes touching the
ground. Your toes should be stretched backwards. Now place your palms of both your hands on the knees. The
upper body should be straight. At this time, the breathing should be deep, even and slow. Then expend your chest
and pull your abdominal portion inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic muscles.
6. It removes postural defects.
7. It prevents hernia and gives relief from piles.
8. It is the best meditation asana for people suffering from sciatica and sacral
infections.
9. It is helpful in curing dysentery, back pain and chest diseases and also helpful for concentration.
10. It gives relief from constipation, acidity and increases digestive process.
Contraindications:
1. A person suffering from joint pain should not perform Vajrasana.
2. The individuals who have and spinal column problem should not perform Vajrasana.
3. The individuals who have some difficulty in movement should practise Vajrasana with a lot of care.

2. Trikonasana
Procedure: first of all stand with your legs apart. Then raise the arms 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 some
time, do the same asana with opposite arm in the same way.
Benefits:
1. It strengthens the legs, knees, arms and chest.
2. It helps in improving digestion and stimulates all the abdominal organs.
3. It increases mental and physical equilibrium.
4. It reduces stress, anxiety, back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood circulation.
8. It is also helpful in reducing excess fat around the waistline.
Contraindications:
1. If you are suffering from diarrhoea, low or high blood pressure, back injury
or migraine, avoid the practice of it.
2. The individual having cervical spondylities should not perform this asana.
3.

(II) Diabetes

It is really a very dangerous condition. If diabetes is not controlled, it can lead to renal failure, loss of vision,
amputation of limbs and cardiovascular diseases. Diabetes is such a disorder that is caused sugar to build up in our
stream instead of being used by the cells in our bodies. In fact, our body uses a hormone (insulin) to control the
level of sugar in our blood. When our body does not produce sufficient amount of insulin or when insulin does not
work properly, diabetes occurs. It is of two types.
Type I: in this type, the pancreatic gland does not produce insulin. Hence injection of insulin is required daily for
its treatment.
Type II: in this type, the body does not produce sufficient amount of insulin or the insulin is produced sufficiently
but it is not used properly by the body.

1. 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, straighten up your arms slowly, raise the chest. Your head should turn backwards. Keep this
position for some time. Then get back to the former position. For good result, perform this asana 3 to 5 times.
Benefits:
1. It alleviates obesity.
2. It provides strength and agility.
3. It cures the disorders of urinary bladder.
4. It cures the diseases of liver.
5. It improves blood circulation.
6. It makes the vertebral column flexible and thin.
7. It cures gas disorders, constipation and indigestion.
8. It strengthens the muscles of hands.
Contraindications
1. This asana should be avoided by individuals who suffer from hernia, back injuries, headaches and recent
abdominal surgeries.
2. Pregnant women should not perform this asana.

2. Paschimottanasana
Procedure: Sit on the ground with legs forward. Then hold the toes of your feet with the fingers of both hands.
Then breathe out slowly and try to touch the knees with your forehead. After that breathe in slowly, raise your
head upwards and come to the prior position. Perform this asana at least 10 to 12 times.
Benefits:
1. It takes care of gas trouble.
2. It prevents the early ossification of bones.
3. It is a good remedy for constipation.
4. It helps to overcome several menstrual disorders.
5. It gives relief in sciatica, backache and asthma.
6. It reduces obesity.
7. It is helpful in treating abdominal diseases.
8. It is helpful in curing skin diseases.
9. Vertebra becomes flexible and healthy.
Contraindications
1. If you are suffering from enlarged liver of spleen or acute appendicitis, you should never do this asana.
2. Avoid practising this asana if you suffer from asthma ot any respiratory diseases.
If you have any back or spinal problem, make sure that you perform this asana only under expert guidance.

(III) Asthma
Asthma is a disease of lungs in which the airways become blocked or narrowed causing difficulty in breathing. In
asthma, the airways also swell up and produce extra mucus. It usually triggers coughing, wheezing or whistling
and shortness of breath.
1. Sukhasana
Procedure: Sit down with the legs straight in front of the body. After that, bend the
right leg and place the foot under the left thigh. Then bend the left leg and keep the
foot under the right. Place the hands on the knees. Chin should be in. Keep the head,
neck and back straight, close the eyes. Relax your body.
Benefits:
1. It facilitates mental and physical balance without causing strain or pain.
2. It stretches and lengthens spine.
 3. It calms your mind.
4. It enhances your condition of peace.
5. It reduces anxiety, stress and mental fatigue.
6. It helps in improving body posture.
7. It provides gentle massage to knees, calf muscles and thighs.
8. It spreads a sense of calmness throughout your body and mind.
Contraindications
1. If your knees and hips are injured or inflamed, you should avoid practising this asana.
2. If you have a slip disc problem, you should take proper care while performing this asana.

2. Chakrasana
Procedure: In this asana, the figure of the body becomes like a chakra, therefore, this asana is called chakarasana.
First of all, lie down on your back. Fix your hands firmly on the ground. Then raise the middle portion of your
body upwards. Raise it as high as possible, so that your body is in semi-circle position. Then keep your head
downwards between your hands. In the beginning, keep this position for one minute and then after some days of
practice, do it for 3 to 5 minutes.
Benefits:
1. It cures back pain.
2. It cures any pain in kidneys
3. It is helpful in removing obesity.
4. It prevents the problem of hernia.
5. It stimulates pituitary and thyroid gland.
6. It cures infertility, asthma and osteoporosis.
7. It gives relief from stress and reduce depression.
8. The semi-circular position makes the dorsal side of the body to stretch
making the chest to expand. Thus more fresh oxygen is made available.
Contraindications
1. If you suffer from headache or high blood pressure you should not perform this asana.
2. Don‟t perform this asana in case of shoulder impingement.
3. Do not perform this asana if you have tendonitis in the wrists.
4. Individuals who suffer serious spinal column ailments such as cervical and lumber spondylitis should
avoid the practise of this asana.

(IV) Hypertension
It means increased blood pressure. It has become a worldwide health problem because a great number of people
are facing the problem of hypertension throughout the world. Though, it is a fact that blood pressure increases
with the advancement of age. In yesteryears, hypertension used to be considered a middle-age problem but
nowadays, youngsters also suffer from this problem due to their faulty lifestyles.

1. Tadasana
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. Repeat the same exercise 10/15 times.
Benefits
1. It is helpful in developing physical and mental balance.
2. It reduces obesity.
3. It cures constipation.
4. It cures digestive problems.
5. It improves body posture.
6. It alleviates sciatica.
7. It is an excellent asana for those who want to enhance their height.
8. It is beneficial in treating hypertension.
Contraindications
1. If you have low blood pressure you should not practise this asana.
2. In case of headache or insomnia you should avoid the practise of this asana.
3. Individuals, who suffer from blood circulation problems such as faulty valves, should not perform this
asana.
2. Ardha Chakrasana
Procedure: Stand straight with both feet together. Hold your hips with your hands. Bend backward without
bending your knees with slow inhalation. Remain in this pose for some time. Do it two to three times.
Benefits
1. It helps to make ankles, thigh, shoulders, chest, spine and abdomen strong.
2. It relieves stress and tension.
3. It improves digestion.
4. It cures menstrual disorders.
5. It cures pain in legs.
6. It reduces fat in the waist and thigh.
7. It helps to alleviate upper back pain.
8. It relieves stress in the neck and shoulders.
Contraindications
1. Avoid this asana in case of hip or spinal problems.
2. Avoid practising this asana if you have peptic ulcer and hernia.
3. Avoid performing this asana if you have migraine, headache, low blood
pressure, diarrhoea and insomnia.
4. Pregnant women should avoid doing this asana.

(V) Back Pain

The pain which is felt in the back, usually originates from the bones, joint, muscles, nerves, etc. It may be in the
cervical, thoracic or lumber region. It may be spontaneous on can be chronic. It can be constant, affecting one
region or radiate to other parts such as arms, hips or legs. It may give a feeling of burning sensation. Sometimes
numbness may be felt in the legs or arms. The affected persons are not able to do their work smoothly and
efficiently.
Back pain may result owing to bad personal health habits and personal risk factors such as overweight, lack of
physical activity or exercise, excessive smoking, lack of flexibility or undue stress on back.

1. Ardhmatsyandrasana
Procedure: The left heel is kept under the right thigh and right leg is crossed over the left thigh. After that hold
the right toe with left hand and turn your head and back to the right side. In this position move the trunk sideways.
Then perform the same asana in the reverse position.

Benefits:
1. It keeps gall bladder and the prostate gland healthy.
2. It enhances the stretchability of back muscles.
3. It alleviates digestive ailments.
4. It regulates the secretion of adrenaline and bile and thus is recommended
in yogic management of diabetes.
5. It is also helpful in treating sinusitis, bronchitis, constipation, menstrual
disorders, urinary tract disorders and cervical spondylities.

Contraindications:
1. Women, who are two or three months pregnant should avoid practising this asana.
2. The individuals, who suffer from peptic ulcer, hernia or hypothyroidism, should practise this asana only
under expert guidance.
3. The individuals who have the problem of sciatica or slipped disc may benefit from this asana but they need
to take great care while doing this asana.

2. Shalabhasana
Procedure: In order to perform shalbhasana, lie down in prostrate 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
Practical-4: Any one game of your choice out of the list above. Labelled diagram of field & equipment (Rules,
Terminologies & Skills).

(Write Any One Game of Your Choice )

* Basketball, Football,
Kabaddi, Kho-Kho,
Volleyball, Handball,
Hockey, Cricket, Bocce &
Unified Basketball [CWSN
(Children with Special
Needs - Divyang)]

ANY ONE GAME OF YOUR CHOICE HAS TO BE WRITTEN IN PRACTICAL FILE.