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• UNIT-III discusses Yoga and Lifestyle

Contents

• Asanas are preventative measures
• Discussion of obesity, its procedures, benefits & contraindications for Vajrasana, Hastasana, Trikonasana, Ardh Matsyendrasana
• The procedures, benefits & contraindications for diabetes for Bhujangasana, Paschimottasana, Pavan Muktasana, Ardh Matsyendrasana
• Details of asthema, its procedure, benefits & contraindications for Sukhasana, Chakrasana, Gomukhasana, Parvatasana, Bhujangasana, Paschimottasana, Matsyasana.
• Information about hypertension: Tadasana, Vajrasana, Pavan Muktasana, Ardha Chakrasana, Bhujangasana, Sharasana
• Back Pain: Procedure, Benefits & Contraindications: Tadasana, Ardh Matsyendrasana, Vakrasana, Shalabhasana, Bhujangasana

Learning Outcomes

• Identify asanas beneficial for different ailments and health problems.
• Recognize importance of asanas for preventive measures of obesity, diabetes, asthma, hypertension, and back pain.
• Describe the procedure for performing variety of asanas for maximal benefits.
• Distinguish the contraindications associated with performing different asanas.
• Outline the role of yogic management for various health benefits and preventive measures.

Discussion Points

• Factors leading to increased sedentary behavior in modern lifestyle.
• Prompts for individuals developing a particular lifestyle or adopting an occupational culture.
• The impact of different lifestyles and occupations on day-to-day life and health.
• Definition of lifestyle diseases.
• Examples of lifestyle diseases.

Yoga Asanas as a Preventive Measure

• New technologies like the internet contribute to poor eating habits and sleep patterns, threatening physical and mental health
• Yoga helps improve physical and mental health, leading to better productivity
• Yoga can assist with modern lifestyle diseases like stress, diabetes, hypertension, and backache
• Yoga's power lies in its flexibility, simplicity, and diversity.
• Yoga has become popular globally and a research focus in recent decades.
• Yoga originated in India and involves physical, mental, and spiritual practices.
• Patanjali defines asana as a comfortable and steady position.
• Bhavanopanishad defines Asana as sitting comfortably for a long time.
• Types of asanas include Meditative, Relaxative, and Corrective.
• Lifestyle disorders are a modern pandemic requiring conscious changes from individuals.
• Yogasanas can prevent lifestyle diseases through physiological advantages.

Strengthening of Bones and Joints

• Yoga asanas involve postural stability, focus, elasticity, and joint movement.
• Yoga is a weight-bearing exercise that puts mild stress on bones, keeping them strong.
• Yoga does not damage cartilage or stress joints but can prevent falls by strengthening and maintaining bone health, relieving stress, and improving balance.
• A 2011 study by Dr. Loren Fishman showed increased bone density in the spine and hips through Yoga.
• Practicing yoga for 8-10 minutes daily may improve bone quality.
• A 10-year study in 2015 with elderly volunteers proved yoga is safe even for those with significant bone loss.
• Tadasana, Tiryak Tadasana, and Kati Chakrasana involve upward, lateral stretching and spinal twisting.
• Trikonasana helps develop body structure strength.
• Backward-bending asanas like Bhujangasana, Sarpasana, and Dhanurasana help relieve back pain and strengthen the spine.
• Surya Namaskar, with 12 positions, is a complete bone-strengthening practice.

Difference Between Yoga and Exercise

• In yoga, respiration and metabolism slow, reducing oxygen consumption and body temperature.
• Exercise speeds up breathing and metabolism, increasing oxygen consumption and body temperature.
• Yoga postures arrest catabolism, while exercise promotes it.
• Asanas affect glands, internal organs, and electrochemical activity in the nervous system.
• Asanas are classified into beginner, intermediate, and advanced levels.
• Regular practice, tailored to individual needs, is recommended for maximum benefits.

Improving Blood Circulation

• Regular yoga improves cardiac muscle function and increases cardiac output.
• Regulated breathing oxygenates the blood and helps nutrients reach all vessels and capillaries.
• Improved circulation allows the brain to receive more oxygen, improving alertness, memory, and mood.
• Organs also receive a steady nutrient supply for proper functioning
• Asanas that improve blood circulation: Adho Mukha Svanasana, Virabhadrasana, Utthita Trikonasana, Urdhva Dhanurasana, Ustrasana

Bolstering Immunity

• Lack of sleep, poor nutrition, and life stress weaken the immune system and increase vulnerability to disease.
• Stress causes the hormone cortisol to stay elevated leading to breakdowns in the body's ability to defend itself against bacteria and viruses.
• A study suggests yoga can boost the immune system and decrease inflammation by lowering stress hormones and strengthening the nervous system.
• Yoga stimulates the lymphatic system, which removes toxins from the body.
• Yoga calms the mind and promotes regulated sleep to improve wellness.
• Helpful poses in improving immunity Balasana, Bhujangasana, Dhanurasana, and Matsyasana.

Improving efficiency of Respiratory Organs

• Respiration involves supplying oxygen to cells and removing carbon dioxide.
• Lungs draw in oxygen, move it to the blood, extract carbon dioxide from the blood, and remove it from the body.
• People tend to breathe shallowly, not using their lungs fully.
• Poses Improving lung function Bitilasana, Marjaryasana, and Padangusthasana.
• Yogic asanas and pranayama lower resting respiratory rate.
• Complete breathing increases energy by increasing the amount of oxygen that reaches the cells.
• Complete breathing improves cognitive function by increasing oxygen supply to the brain.
• Complete breathing can help with with immune function and lower your heart rate.
• Complete breathing relaxes the body, promoting sleep, and coping with stress

Supplementing Performance of Excretory System

• Food is digested, nutrients are absorbed into the blood, and waste is eliminated.
• If the excretory system fails, waste accumulates, causing health issues.
• Helpful poses are Pawanmuktasan and loosening movements help releasing toxins from the joints
• Forward bends, backward bends enhance abdominal blood supply to intestine, stomach, liver to improve waste excretion.
• Recommended asanas include: Pawanmuktasan, Dronasana, Bhujangasana, Shalabhasana, Dhanurasana, Uttana Vakrasana ,Trikonasana.
• Mudras that are positive for the excretory system include: Ashwamudra, Ashwinimudra,Yogamudra, Viparitakarni mudra, and Sulabhatadagi mudra

Strengthening Muscular Tissues

• The Musculo-Skeletal system comprises bones, skeletal muscles, joints, tendons, ligaments, nerves, and cartilage
• It supports the body and enables movement.
• Muscles, tendons, and ligaments act on bones to give the body its shape and posture.
• Yoga asanas redress structural decay and posture problems by strengthening weak muscles and stretching tight ones.
• Yoga practice strengthens and increases muscle tissue. Fat does not accumulate in the body.
• Yoga asanas and pranayama combat and reverse gradual decay by taking corrective action.

Obesity

• Obesity is defined as a Body Mass Index (BMI) of 30kg/m2 or higher.
• Obesity is an increase of body adipose tissue (fat tissue) mass.
• Obesity, once seen as a lifestyle choice, is now viewed as a chronic disease requiring effective management.

Body Mass Index

• BMI relates the mass (weight) and height of a person.
• BMI Interpretation:
  • BMI < 18.5: Below normal weight
  • BMI >= 18.5 and < 25: Normal weight
  • BMI >= 25 and < 30: Overweight
  • BMI >= 30 and < 35: Class I Obesity
  • BMI >= 35 and < 40: Class II Obesity
  • BMI >= 40: Class III Obesity

VAJARASANA

• Vajra means thunderbolt in Sanskrit, the pose resembles a thunderbolt.
• Vajra connects to the Genito-Urinary system.
• Parts of the body involved are feet, ankles, and knees.
• Preparatory asanas: Garudasana and Baddha Konasana.
• Procedure to perform Vajarasana:
  • Sit with together legs, hands by the side, palm resting on the ground, fingers pointing forward.
  • Fold the right leg at the knee and place the foot under the right hip.
  • Fold the left foot and place it under the left hip, feet should touch hips.
  • Place your hands on your knees, with your palms resting on them.
  • Your back and head should be straight but not tense, gaze in front or close your eyes and relax.
  • Avoid excessive backward arching of the spine.
  • Breathe normally and focus to get a feeling of the air coming in and out of the nostrils.
  • While returning to the original position, bend a little towards right side, take out your left leg and extend it
  • stretch out your right leg
• Suggested Asanas to relax muscles after Vajarasana: Dandasana and Savasana
• Advance pose: Paryakasana (Couch Pose), Bhekhasana (Frog pose II), Laghuvajarasana (Little thunderbolt pose)
• Vajrasana increases flexibility in the ankles
• Vajrasana improves blood circulation.
• Raises floor-elevating spine, changing pelvic blood flow, pelvic flexing muscles being strengthend
• Can be performed with efficiency after digestive and efficiency meal, and to aid digestion.
• Increases abdominal blood circulation
• Helps those suffering from sacral and sciatica infections
• Offers benefits for for hyper acidity or stomach ailments such as peptic ulcer.
• Strengthens the pelvic muscles which helps prevent hernia and aids women in childbirth.

Contraindications of Vajarasana

• Piles sufferers should not practice it
• Injured ligaments at the ankles or at the knees are another reason to forgo
• People with intestinal ulcers or hernia need doctor guidance when performing yoga correctly
• Runners must avoid if calves or hamstring has injury
• Cannot to be exercised by severe arthritis sufferers and pain in the knees

Hastāsana

• Hasta = "arms"
• Uttana = "stretched up"
• āsana = "posture"

Follow:

1. Stand correctly on the feet, placed together.
2. Breathe in to lift the arms overhead and put the palms together.
3. While exhaling move waist to the left side
4. Maintain that said posture while breathing.
5. Repeat on right side. Aids include improving curvature of the spine. Exercises joints in the back, and to improve the spinal cord/neck. Assists in constipation. Great for chest expansion, to trim the waist and remove excess fatty deposits from the hips Conditions to consider
6. Back, neck and shoulders issues.
7. Pain from Sciatic nerve

ARDHA MATSYENDRASANA

• Ardha means half, Matsya means fish, Eendra means king, and asana means posture, with an alternate name of "Half Spinal Twist Posture"
• Primary body parts involved:
  • arms, shoulders, lower back, middle back, hamstrings, hips, psoas muscles, stomach, pancreas, small intestine, large intestine, liver, kidney and gall bladder.
• Preparatory asanas:
  • Dhanurasana, Bhardvajasana and the hand down variation of the Ardhamatsyendrasana
• Procedure:
  1. Extend feet together, feet placed and spine erect
  2. Place your hands on the side, palm rest on the ground, and fingers stretched
  3. Bend right leg as heel of the right foot faces next to the left hip
  4. Bend left leg over the right knee, and placing leg to side of the right knee, with the knee pointing upwards.
  5. Place the right had on the left side with left knee pointing upwards
  6. Straighten right hand and ankle/toe on the left leg
  7. Twist gaze to the left side while back is placed on the right side.
• Advance asanas:
  • Full Matsyendrasana Benefits:

1. Improved lung capacity, oxygen increasing
2. Internal organs, and blood getting increased purification
3. Concentration of the pancreas of people with diabetes getting enhanced
4. Secretion of adrenaline and bile regulating
5. Function of the functioning increasing
6. Increases the elasticity of the spine, tones the spinal nerves
7. Helpful with dyspepsia and constipation, benefiting back/shoulder muscles
8. Debility being improved when improving liver damage Contraindications
9. No preganancy or mesntruarting
10. No brain, surgery or heart conditions
11. Peptic/hernial ulcer conditions being noted
12. Severe back pain

TRIKONASANA

• Trikona meaning "triangle" and Asana meaning "posture*
• Using legs to ground body and to created triangle with firm legs. Muscles primary for trunk/leg stretching
• Posture for the arms and legs

1. Stand straight with legs together, hands by the side.
2. Lift feet for to keep two or two and raise your arms parallel to the shoulders.
3. Laterally bend to toe of right leg while raising left hand towards the sky
4. If good hold for 5 breaths Benefits include those that improve arthritis and back aches. Recommendations include benefits recommended to lose weight and or obesity

• Contraindications*

1. Sufferers of migraines
2. Low or high blood pressure
3. Back or neck injuries
4. If you have diarrhoea, refrain
5. If you feel dizzy, don't look down while maintaining

URDHVA HASTOTTANASĀNA

• Hasta (arms) and Uttana (stretched up), and asana (posture), otherwise know as Tree Pose or palm/hand stretch or upward salute.
• Prep is the stretching of the body before greater intense posture and exercises the body, should and the neck, psoa.

How to:

1. After rotation of the neck muscles, relax as the shoulders and neck completelly.
2. inhale to raise arms and interlock fingers.
3. As you exhale, toes should touch the ground as your stretch.
4. Inhale firmly, stretch your legs and arms.
5. Focus, try to stay as balance and stretched for about 8 breaths (slowly). Benefits
6. Spinal bone stretch promotes good nerve function
7. Improves digestions and abdominal muscles
8. Increases and improves depth of the diaphragm which relives heavy breathing/asthma
9. Prevents chest compression
10. Removes excess fat from certain parts of body, waist sliming and chest increase.

• Contraindications*

1. If you have severe conditions of the back or shoulder.
2. Issues with the sciatic

Diabetes Mellitus

• Metabolic disorder resulting in the deficient use of sugar by the body. Carbohydrates and glucose are great for all function of the body's needs.
• Insulin and its production relating to pancreatic control of glucose levels. Maybe related to lower amounts produced.
• Abusing blood sugar
• Another cause: cells are resistant to Insulin
• Symptoms*

1. polyuria
2. polydipsia
3. dehydration
4. polyphagia
5. weightloss

• Treatment* A. management through diitary needs and severity B. yogic management techniques (asanas: Bhujangasana, Paschimottanasana, Pavanamuktasana, /Ardhmateyendrasana) C. and or pranayama (Nadishuddi, Surabhedana, BhastrikaandBhramari)

BREATHING techniques to maintain focus on improving digestions/respiratory systems (to improve upper body functionality)

Bhujangasana (Cobra)

1. Sanskrit for Cobra that resemble it called because of that.
2. Upper/mid area of the body like arm, like triceps.
3. Lying posture: prone
4. Stretches:
   • Twists
   • Bend posing
   • Back bending
   • Forward

• To get cobra posture, perform:*

1. Arms down, legs down
2. Finger out, palms up, and forehead place on the ground.
3. Elbows should be palm rested ground
4. Inhale breath while putting hands beside your abdomen.
5. Chin should be up, upper body thorax up (raise), only raise to navel. If you start to feel the stress from being on abdoment, breath out to spread around shoulder, and elbows. Then slowly start lowering to the head after that and relax

• The benefits*

1. Improves spinal column
2. Tones nerve in the back and neck improved
3. Abdomen compression benefits the aide on constipation/flatulence.
4. Improves function for the lower abdomen.
5. Helps ovaries

Contraindications:

Avoid the cobra posture if severe pains exist, and also work by pranayama. Can hurt the pregnancy.

Paschimottasana

• Back of the Body, stretching and meaning
• Procedure
• Front leg out
• Lift knees
• Palm on side

1. Stretched with both legs, and and palms resting
2. Breathing with spinal raising
3. bend with breathing
4. back loosens
5. thighs putting
6. exhaling
7. toes and knees touch Relax after doing with MukhaVirasana, Uttana Shishosana

Improves alignments Therapeutics for bad liver and diabetes

DO NOT DO WHEN LOWER BACK PAINS EXIST

HERNIA

Pawanmuktasana

Procedure:

• Arms
• Toes out
• Knees to chest

1. lay to relax on the back
2. knees out
3. bring to chest
4. out the abdomen and hold
5. chin move closer
6. repeat the focusing on the chest.

DOING BENEFITS

• tones legs, and muscles improving blood.

Bronchial Asthma

What causes is a response? Tightnesses that causes shortness, often response to trigers such as cough, shortness of breath

Stimuli for the increased responsiveness leading to stimuli factors is the mucus and inflammation