Yoga as Preventive measures for Lifestyle Disease Notes in English Class 12 Physical Education Chapter-3 Book-1

 

 

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• India has given Yoga to the world .

• In ancient times, Sages and Saints followed a proper lifestyle by practising Yoga and meditation .

• The word 'Yoga' is derived from the Sanskrit word 'Yuj'  which means to join or combine .

• Yoga is a complete lifestyle  which helps a person to control his mind, brain and himself.

• We all should adopt yoga and pranayam in our lives . 

Importance and benefits of yoga

• Yoga makes the body strong .

• Yoga purifies the body .

• Yoga corrects our posture deformities . 

• Flexibility of the body increases through yoga . 

• Yoga helps in reducing obesity . 

• Yoga improves human health .  

• Yoga reduces mental stress .  

Lifestyle related diseases-

• obesity 

• diabetic 

• Asthma 

• high blood pressure

• back pain and arthritis  

obesity 

• Obesity is a condition  in which there is an increase in the amount of fat in our body 

• Due to obesity many diseases  surround our body. 

• Such as diabetes, high blood pressure, joint pain, etc. 

Beneficial asanas to prevent obesity -

• Tadasana 

• Kati Chakrasana 

• Wind-free seating   

• Matsyasana 

• Halasana 

• Western  

• Half Matsyendrasana 

• Dhanurasana 

• Ustrasana  

1. Tadasana: - 

This is such a posture that when practiced, the body  becomes as strong as a palm tree,  hence it is named Tadasana. 

This is considered the best asana for making the body strong and well-shaped along with  increasing the height of the body.

Method of Tadasana – 

• Stand straight on a flat surface with both your feet together and palms at your sides.

• Raise both your hands upwards from the sides while inhaling deeply.

• raise your hands up and join your palms 

• The palms should be facing upwards towards the sky. The fingers of the hands should be joined together.

• As the hands move upwards, the heels of the feet should also move upwards.

• The weight of the body should be on the toes.  The body should be completely stretched upwards.

• The waist should be straight, the eyes should be kept forward and the neck should be straight.

• In this position of Tadasana, one should take a deep breath and stay for 1 to 2 minutes.

• Now you should slowly exhale and come down to the previous position.

• Wait for 1 to 2 minutes and repeat the same process again.

ताड़ासन (Tadasana) के लाभ 

• The lungs become stronger and expanded.

• The muscles of hands and legs become stronger.

• Increase in physical and mental balance.

• Increase in self-confidence.

• The digestive system becomes stronger.

• Best Asanas to Increase Height

• The body becomes strong and well-shaped.

• Best for removing laziness

Precautions during Tadasana 

• If there is any problem in the feet then this should not be done.

• Should not be done in case of pregnancy.

• Should not be done immediately after illness or operation.

• Should not be done in case of headache or low blood pressure.

2. Katichakrasana (Katichakrasana) 

• Katichakrasana is made up of two words-  Kati which means 'waist'  and Chakra which means 'wheel'

• In this asana the waist has to be rotated to the right and left. 

• While doing this the waist rotates like a wheel, hence the name Katichakrasana.

Benefits of Katichkrasana –

•  Relief from constipation.

• The flexibility of the spine and waist increases.

• Beneficial for the muscles of hands and legs.

• Relaxes your neck and shoulders 

• Strengthens the abdominal muscles and back.

• Beneficial for those who work sitting for long hours.

Precautions 

• If a person has severe back or neck pain, he should not do this asana.

• If someone has spinal problems then this asana should not be done.

3. Pavan Muktasana : 

• Pavanmuktasana is a beneficial asana for the stomach 

• Pavanamuktasana is also called Gas Release Pose in English,

• The meaning of Pawanmuktasana is 

• To release the wind or air.

Benefits of Pavan Muktasana -

• Relief from constipation.

• Provides relief to the stomach and relieves gas problems 

• This makes the hair stronger 

• Keeps the body fit, strengthens knees and joints  

• Makes the abdominal muscles stronger.

• In this, blood circulation increases towards the heart and lungs 

Precautions -

• Anyone who has back pain should not do it.

• One who has pain in knees and joints should not do this

• should not be done immediately after eating food 

• A pregnant woman should not do it 

• Anyone who has neck pain should not do this

4.   Matsyasana

• While doing Matsyasana yoga 

• The body shape becomes like a fish 

• Due to which it is called Matsyasana and Fish Pose in English. 

• This is an excellent asana for people with waist and neck related problems  .

Benefits of Matsyasana

• The spine and knee joints become stronger.

• Breathing drives away disease.

• The lungs become stronger.

• Provides relief from back pain.

• Knee pain reduces.

• Beneficial for thyroid, diabetes, pancreas and digestive system.

• It is useful in stomach diseases.

• Reduces excess fat on the stomach.

• Hormones are secreted in appropriate amounts.

Precautions

• This asana should not be done if one has pain in the knees.

• If you have a slip disc or spinal problem then you should not do this asana. 

5. Halasana :

• Halasana is made up of two words 'plough' and 'asana'  in which plough means agricultural 'instrument' used to dig the land  and asana means 'sitting posture'. 

• While doing this yoga, the posture of the body appears like a plough.  Due to which this yogasana  is called Halasana in Hindi and 'Low Pose' in English.

Benefits of Halasana – 

•  Halasana helps in improving digestion.

•  Increases metabolism and helps in weight loss.

• This is a good asana for diabetic patients as it controls the amount of sugar in the blood.

• Increases flexibility in the spine and shoulders and provides relief from back pain.

• Also helps in dealing with stress and fatigue.

• This asana also provides relief in impotence, sinusitis, insomnia and headache.

Precautions -

• Do not practice Halasana if you have a neck injury.

• Do not do this asana in case of high blood pressure or asthma.

6. Paschimottanasana :-

• Paschimottanasana is the asana  in which we sit and bend forward. 

• Paschimottanasana has numerous benefits  as it stretches the back portion of the body completely.

Benefits of Paschimottanasana 

• It strengthens the legs. 

• Keeps the mind calm. 

• Improves concentration by improving the nervous system. 

• Massages the internal organs.

Precautions -

• After meals in case of stomach ulcer.

• In case of inflammation in the intestines.

• If you have back pain.

7. Ardh-Matsyendrasana 

• Ardha in Sanskrit means half. 

• In this posture, we bend our spine halfway  because it is very difficult to bend completely. 

• This asana is named after Matsyendragath, the founder of yoga.

Benefits of Ardha Matsyendrasana 

• This posture massages the entire spine and makes it flexible.

• In this posture, each joint of the spine rotates, making the spine more flexible and  providing the necessary stretch to the lumbar region, hamstrings, calves and hips.

• Unnecessary fat in the body is eliminated and the body becomes beautiful and well-shaped.

• Beneficial for asthma, high blood pressure, osteoporosis and sinusitis.

Precautions - 

• Do this asana only till you can do it easily. 

• stop if you feel pain 

8. Dhanurasana – 

Ardha in Sanskrit means half. 

In this posture, we bend our spine halfway  because it is very difficult to bend completely. 

This asana is named after Matsyendragath, the founder of yoga.

Benefits of Dhanurasana – 

• This asana strengthens the back/spine and abdominal muscles.

• It helps in keeping the genitals balanced.

• Relieves stiffness in chest, neck and shoulders.

• Provides strength to the muscles of arms and stomach.

• Makes the spine flexible.

• Reduces stress and fatigue.

• Reduces problems related to menstruation.

• Improves kidney functioning.

Precautions (Contraindications)

• This asana should not be done in case of high or low blood pressure, hernia, back pain, headache, migraine, neck injury, recent abdominal operation.

• Pregnant women should not do this asana.

9. Surya Bhedan Pranayama -

• Suryabhedana Pranayama is known as Right Nostril Breathing in English. 

• This pranayam is directly related to the Surya Nadi. 

• In this, the complementary action is done through the right nostril and the right nostril is considered to be connected to the Surya Nadi. 

• For this reason it is also called Suryabhedan Pranayama.

Benefits of Surya Bhedan Pranayama -

• Regular practice of Surya Bhedan Pranayama increases positive thoughts.

• Suryabhedan Pranayama is very beneficial in reducing stress and getting relief from mental tension.

• Suryabhedan Pranayama is also beneficial for cold, cough, asthma, sinus, lungs, heart and piles.

• Regular practice of this pranayama provides relief in cough diseases and generates heat inside the body.

• This pranayam cleans the intestines.

Precautions - 

• This pranayam should not be done when the stomach is full.

• Do not inflate your stomach and chest too much while exercising.

• Perform the supplementary exercise by keeping control over breathing.

• In diabetes, the amount of glucose in the blood increases

• The main reason for this is wrong lifestyle and eating habits 

• Due to which the amount of insulin becomes unbalanced 

• There are 2 types of diabetes- Type-1, Type-2 

1. Symptoms of Diabetes: Fatigue, increased thirst, hunger, blurred vision, kidney failure, cardiovascular disease, weight loss, frequent urination.

2. Causes of Diabetes: Sedentary life style, diseases, obesity, weight gain, stress and anxiety.

10. Bhujangasana 

• This asana is also called 'Cobra Pose' in English.  Because in this our body looks like a snake with its hood raised. 

• That is why it is called 'Bhujangasana'. 

• This is the most beneficial asana for people suffering from back pain.

Benefits of Bhujangasana - 

• Improves blood circulation 

• Benefits for neck and back pain

• Strengthens the lungs 

• Strengthens the muscles 

• Makes the body flexible  

Caution - 

• Hernia patients should not do this 

• Do not do it in case of back and waist pain 

• Don't do it after surgery 

• Pregnant women should not do this asana 

Shalabhasana - 

• While doing Shalabhasana Yoga 

• The shape of the body is like  a Locust insect  and hence it is called Shalabhasana 'Locust Pose'. This is the best asana for strengthening the muscles of the waist and back.

Benefits of Shalabhasana - 

• This asana strengthens the spine 

• It is beneficial in sciatica problem 

• Strengthens the waist, neck and legs 

• Reduces neck and waist fat 

• Improves digestion 

Precautions - 

• Do not do this if you have back pain 

• Do not do this if you have pain in your back, neck and legs 

• Pregnant women should not do 

11. Supta-Vajrasana:

• Supt means asleep. 

• While doing this asana 

• A person sitting in the vajraasan posture 

• Yoga has to be practiced by lying on the back, 

• Therefore this asana is called dormant Vajrasana.

Benefits of sleeping Vajrasana - 

• Provides relief in constipation and gas 

• This asana increases blood circulation 

• Strengthens the abdominal muscles

• Strengthens the knee and thigh muscles 

• Helpful in asthma 

Precautions - 

• Do not do during pregnancy 

• Do not do it immediately after eating food 

• Do not do this if you have spinal problems 

• Do not do this if you have stomach, hip or back pain 

12. Mandukasana 

• Mandukasana is a Sanskrit word  made up of two words ‘Manduka’ meaning frog  and Asana meaning “pose”. 

• Mandukasana  is also called (Frog Pose) in English. 

Benefits of Mandukasana 

• Abdominal muscles are strengthened

• Mandukasana helps in bringing back to their original place those nerves which have moved out of their place.

• Mandukasana controls diabetes 

• It is a good asana for heart health.

• Mandukasana improves the functioning of kidney and liver.

• This asana reduces the fat of stomach and buttocks 

• It also controls body weight.

• Provides relief from stress and anxiety.

Precautions -

• Don't do this if you have stomach problems 

• Do not do this if you have undergone any surgery 

• Do not do it in back pain 

• Pregnant women should not do 

13. Gomukhasana (Cow Face Pose)

• Gomukhasana is the asana in which our feet are

• The mudra resembles the face of a cow. Mo also means light. Therefore, Gomukh also means inner light or light of the head. 

• In Gomukhasana, many parts of the body get stretched simultaneously. Such as knees, thighs, hips, chest, neck, arms and legs.

Benefits of Gomukhasana - 

• The body becomes shapely, flexible and attractive.

• to lose weight

• Gomukhasana is very beneficial in diabetes.

• Arthritis, sciatica, indigestion, constipation, spermatorrhoea, poor digestion, backache, sexual disorders, leucorrhoea and piles.

Precautions -

• Do not do this asana if you have pain in shoulders, back, neck, buttocks and knees.

• If you feel any discomfort while doing asanas, consult a doctor immediately.

• If you are not able to hold both hands together behind your back in the beginning, do not force it.

• The time of Gomukhasana should be gradually increased with practice.

14. Yoga Mudra 

• Yoga Mudra is a set of physical movements  that helps in the flow of energy in specific parts of the brain. 

• Various diseases occur due to imbalance of any element present in our body. 

• In such a situation, yoga posture is helpful in balancing the five elements of the body.

Benefits of Yoga Mudra 

• Meditation increases concentration 

• Indigestion ends 

• A woman of strong body 

• Beneficial in diabetes and obesity 

• Makes skin glow 

• Hair benefits 

• Beneficial in stress and depression 

15. Camel Pose

• Ushtrasana is called CAMEL POSE in English  because while doing it, the body shape becomes like a camel. 

Benefits of Ushtrasana –

• Increases digestive power.

• Broadens the chest and strengthens it.

• Strengthens the back and shoulders and relieves lower back pain.

• It also improves spinal flexibility and posture.

• Provides relief from menstrual discomfort.

Precautions - 

• This asana should not be done in case of high blood pressure and heart disease.

• This asana should not be done in case of hernia and severe back pain.

• This asana should not be done in case of sciatica and slip disc.

16. Kapalabhati 

• Kapalabhati is one such yoga asana  that eliminates many types of diseases of the body  .

• This is a very easy pranayam  which any healthy person can do easily.

• Kapala is related to our head and bhati is related to luster.

• If this yoga is done regularly then it brings a glow on the forehead.

Benefits of Kapalabhati 

• Reduces weight, improves facial glow. 

• Reduces belly fat.

• Strengthens the digestive system and provides peace to the mind.

• It is very beneficial for diabetic patients.

• It helps in eradicating the disease of asthma completely.

• Kapalabhati purifies the nerves of the body.

Precautions -

•  Doing Kapalabhati in a closed room, in a hot environment, in a dusty place has negative effects. 

• What should not be done after abdominal surgery 

• Avoid this if you have spinal problems 

Asthma

Asthma  is a disease related to the respiratory tract. 

• It causes swelling in the respiratory tract,  making them very sensitive and reacts sharply to the touch of any affecting object,  making it difficult for the affected person to breathe.

• Symptoms of asthma include coughing attacks, increased heart rate, increased breathing speed, restlessness, chest tightness, tiredness, pain in hands, legs, shoulders, and back. 

• Dust, smoke, air pollution, heredity, pollen, animal skin hair or feathers etc. are its main causes. 

• Asthma cannot be eliminated, but it can be controlled. 

• Sukhasana, Chakrasana, Gomukhasana, Parvatasana, Bhujangasana, Paschimottanasana, Matsyasana can be done regularly to control asthma.

1. Urdhwahastottansana: 

• Urdhvahastotrasana is a combination of three words  , Urdhava means ‘above’,  hasta means ‘hands’ and  asana means ‘pose’. 

• This asana is also called Surya Salutation in English.

Advantages

• By practising this asana the waist becomes slim and the chest becomes broad. 

• By doing this asana, unnecessary flesh from the waist and buttocks gets reduced.

• Practicing this asana increases the length of the body.

• Eliminates the problem of constipation and pain in ribs very quickly.

Contraindications:

• Do not do this yogasana immediately after eating food.

• This asana should not be done in case of back or neck pain.

• This asana should not be done if there is stiffness or pain in the shoulders.

2. Uttanmandukasana:

•  Uttan Mandukasana is made up of two words  'Uttan' means stretched  and 'Manduka' means frog. 

• In the final posture of this asana the body looks like a straight stretched frog,  due to which it has been given this name.

Advantages

• Regular practice provides relief from back pain.

• This yoga exercise is beneficial for throat pain.

• By practicing this, knees become stronger.

• Shoulder pain can be cured.

• By doing this asana for a long time, the fat around the stomach gets reduced.

• This asana is beneficial in removing respiratory problems.

Precautions (Contraindications)

• This asana should not be done in case of severe back pain or knee problems.

• This asana should not be done if there is pain in the elbows or shoulders.

3. Vakrasana – 

• Vakrasana means twisting in Sanskrit.  In  this asana, the spine is twisted.  Its benefits are seen  in the waist, back and buttocks. 

Advantages of Vakrasana

• This asana is effective in preventing diabetes.

• Weight remains under control.

• Improves digestion.

• It provides relief from neck pain and back pain.

• Relief from depression

• Makes the spine stronger.

Contraindications:

• Vakrasana should not be done in case of stomach ache.

• If you have knee pain, you should avoid doing this asana.

• Do not do this if you have severe back pain.

• If you have pain in your elbow, you should avoid doing this.

• Avoid doing this even if you have neck pain.

3. Anulom Vilom

• Anulom Vilom is an asana done through the nose. This asana is a very beneficial exercise.

• In ancient times, Sages and Saints used to awaken their Kundalini powers by practising Anulom-Vilom Pranayama. 

• With the continuous practice of Anulom-Vilom Pranayama, the power of meditation develops amazingly.

• By doing Anulom-Vilom the mind becomes cheerful and good thoughts arise in the mind. 

• This exercise creates positive thoughts in a person, making him self-confident.

Benefit - 

• By doing this the nerves get purified, hence it is also called Nadi Shuddhi Pranayam.

• This pranayam strengthens the heart and also keeps cholesterol under control.

• Due to Pranayam, pure blood reaches all parts of the body and provides nutrition.

• By removing the disorders of Vata, Pitta and Kapha, one gets relief from arthritis, joint pain, swelling etc.

• Regular practice of it increases eyesight.

• It is beneficial in insomnia and increases peace and positive thinking by reducing stress.

• It is especially beneficial for people suffering from migraine, high and low blood pressure, stress, anger, low memory.

Contraindications:

• There should be no sound in the process of inhaling and exhaling.

• A person suffering from weakness and anemia may face difficulty in doing this asana, so do it carefully.

high blood pressure 

1. Uttanpadasana: - 

• Uttanapadasana is a combination of two words  : Uttan means ‘lifted up’,  Pada means ‘feet’ and Asana means posture. 

• In this asana, one lies on the back and raises the legs,  that is why it has been given this name.

Benefit - 

• By doing Uttanapadasana asana, stomach fat is reduced and stomach pain is relieved.

• Provides relief from digestive problems.

• This asana is most beneficial in keeping the navel balanced.

• Regular practice of this asana ends the problem of constipation and also gives relief from back pain.

Precautions - 

• This asana should not be done in case of back pain or stomach operation.

• This asana should not be done in case of sciatica or any spinal problem.

• Do not do this asana at all during pregnancy.

2. Ardha Halasana – 

• In this asana, one lies down on the ground and  raises both legs at right angles.

अर्ध हलासन के लाभ – 

• Strengthens the stomach intestines and provides relief from constipation.

• It is beneficial in digesting food, providing relief from gas problems and reducing obesity.

• Provides strength to the spine and waist region.

• This asana also strengthens the muscles of the legs and thighs.

Precautions- 

• Do not do this asana in case of migraine, back pain or knee pain.

• This asana should not be done even in case of any recent operation.

3. Simple Matsyasana

• In this asana, one lies down on the ground and  keeps both legs straight and glued to the ground  and keeps the skull on the ground and  keeps the back raised.  This is called simple Matsyasana. 

Benefits of simple Matsyasana – 

• Benefiting the spine,  eliminating neck and shoulder problems 

• Eliminates constipation, gas 

• Blood circulation, glow on the face  , respiratory tract diseases are cured 

  

Precautions- 

• Don't do it if you have back pain 

• Don't do this if you have pain in your neck and shoulder 

• Don't do this if you have elbow problems  

4. Makrasana

• Makara in Sanskrit means crocodile.  In this asana the body looks like a crocodile,  hence it is named Makarasana.  In English it is also called 'Crocodile Pose'.

Benefits of Makrasana: 

• It benefits the spine.

• Provides relief from back pain and slip disc problems 

• It is very beneficial in removing depression and fatigue.

• This asana is very beneficial in increasing the lung capacity and controlling asthma.

• It keeps the digestive system healthy.

• It is beneficial in high blood pressure.

• This asana improves blood circulation in the body.

Precautions 

• This asana should not be practised if there is severe back pain.

• Do not do this in case of hernia.

5. Corpse pose 

• Shavasana is considered the best posture  to remove body fatigue and keep the mind calm.  In this posture, one has to lie down like a dead body.  

Benefits of Shavasana -

• Mental and physical stress goes away.

• Beneficial in diseases like depression, mental disorder, insomnia etc.

• Improves concentration and memory.

• Increases self-confidence.

• Increases the efficiency of the brain.

Benefits of Shavasana -

• Mental and physical stress goes away.

• Beneficial in diseases like depression, mental disorder, insomnia etc.

• Improves concentration and memory.

• Increases self-confidence.

• Increases the efficiency of the brain.

Precautions -

• Anyone can do Shavasana.  There is no harm in doing Shavasana.  But if the doctor has forbidden  you from lying on your back  for any reason , then you should not do this asana.

1. Nadi Shodhan Pranayama

2. Anulom Vilom 

3. Sheetali Pranayama

• Shitali means cool. 

• It also means calm, detached and emotionless. 

• This pranayam cools the entire body. 

• Like Shitkari Pranayama, this pranayama  is also specially designed to reduce body temperature. 

• This pranayama  should be practised as much as possible in summer and as little as possible in winter.

Benefits of Shitali Pranayama   

• This pranayama reduces stress and depression.

• It reduces hunger, thirst and anger.

• This asana balances and reduces the imbalance of pitta dosha.

• It reduces the mental and emotional impact of lust.

• Physical and mental problems can be avoided.

• This pranayam purifies the blood.

Precautions 

• This pranayam should not be done in winter season.

• People suffering from cough or tonsils should not do this pranayama.

• Chronic constipation patients should also not do this pranayam.

• People whose blood pressure is low should not do this pranayam.

back pain and arthritis 

1. Bhradasan

• Bhradasan is made up of two words- 

• Bhadra means auspicious and seat.

• Its simple meaning is – auspicious seat.

Benefits of Bhradasana 

• Relieves back stress.

• Helps to improve posture.

• Protects against arthritis.

• Helps with mobility of tendons and joints of the knee, back and ankle.

• Those who have difficulty in doing Vajrasana and Padmasana, can do this easily.

Precautions -

• In case of knee and hip injuries.

• In spinal cord injury.

2. Ardha-Chakrasana 

• In Sanskrit, Ardha means half  and Chakra means wheel. 

• Therefore, Ardha-Chakrasana means half-wheeled seat. 

Advantages

• Strengthens the stomach and waist muscles.

• Increases the agility of the waist muscles.

• Helps to get relief from back problems.

• Strengthens the shoulder muscles.

• Prepares you for difficult asanas like Chakrasana.

Contraindications:

• Those who have spinal, hip or neck injuries should not do this asana.

• Pregnant women should not do this.  Do not do this in case of high blood pressure.