Yoga and Lifestyle Chapter 3 PDF

**CHAPTER-3** **YOGA AND LIFESTYLE** **3.1. Obesity: Procedure, Benefits and Contradictions for Tadasana, Katichakrasana, Pawanmuktasana, Matsyasana, Halasana, Paschimottansana, Ardh-matsyendrasana, Dhanurasana, Ushtrasana, Suryabedhan Pranayama** **3.2. Diabetes: Procedure, Benefits and Contradi...

**CHAPTER-3** **YOGA AND LIFESTYLE** **3.1. Obesity: Procedure, Benefits and Contradictions for Tadasana, Katichakrasana, Pawanmuktasana, Matsyasana, Halasana, Paschimottansana, Ardh-matsyendrasana, Dhanurasana, Ushtrasana, Suryabedhan Pranayama** **3.2. Diabetes: Procedure, Benefits and Contradictions for Katichakrasana, Pawanmuktasana, Bhujangasana, Shalabhasana, Dhanurasana, Supta-vajarasana, Paschimottanasana, Ardha-matsyendrasana, Mandukasana, Gomukhasana, Yogmudra, Ushtrasana, Kapalabhati** **3.3. Asthma: Procedure, Benefits and Contradictions for Tadasana, Urdhwahastottansana, Uttan Mandukasana, Bhujangasana, Dhanurasana, Ushtrasana, Vakrasana, Kapalbhati, Gomukhasana, Matsyasana, Anuloma-viloma** **3.4. Hypertension: Procedure, Benefits and Contradictions for Tadasana, Katichakrasana, Uttanpadasana, Ard ha Halasana, Sarala Matsyasana, Gomukhasana, Uttan Mandukasana, Vakrasana, Bhujangasana, Makarasana, Shavasana, Nadi-shodhana Pranayam, Sitli Pranayam** **3.5. Back Pain and Arthritis: Procedure, Benefits & Contradictions of Tadasan, Urdhawahastootansana, Ardh-Chakrasana, Ushtrasana, Vakrasana, Sarala Maysyendrsana, Bhujandgasana, Gomukhasana, Bhadrasana, Makarasana, Nadi-Shodhana Pranayama** **Meaning of Yoga**: The word yoga has been derived from the Sanskrit word "YUJ" which means to join individual soul with the soul of divine. **Definition of Yoga**: Yoga is a type of exercise in which you move your body into various positions in order to become more [fit](https://www.collinsdictionary.com/dictionary/english/fit) or [flexible](https://www.collinsdictionary.com/dictionary/english/flexible), to [improve](https://www.collinsdictionary.com/dictionary/english/improve) your [breathing](https://www.collinsdictionary.com/dictionary/english/breathing), and to [relax](https://www.collinsdictionary.com/dictionary/english/relax) your [mind](https://www.collinsdictionary.com/dictionary/english/mind). **Asana:** Asana can be defined as a physical yoga posture or position that is designed to improve the physiological function of the body. **Obesity:** Obesity is that condition of the body in which the amount of the fats increases to extreme levels. The condition when an individual weigh 20% more than the ideal weight. An adult with BMI more than or equal to 30 then the ideal BMI is usually considered to be obese. **Asthma:** Asthma is such a disease of lungs in which the airways become blocked or narrowed causing difficulty in breathing in this condition extra mucus is also produced. **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 our bodies. 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 insulin does not work properly, diabetes occurs. **Hypertension:** Hypertension is also known as high blood pressure. **Obesity** +-----------------------------------+-----------------------------------+ | **TADASANA (PALM TREE)** | The word is derived from the | | | Sanskrit word TADA meaning palm | | | tree. It is the beginning and | | | ending of Surya Namaskar | | | according of Ashtanga Yoga. | | | | | | A | | | collage of a person doing yoga | | | Description automatically | | | generated | +===================================+===================================+ | **KATICHAKRASANA** | The Sanskrit word 'Kati' means | | | waist and 'Chakra' means wheel. | | **(WAIST ROTATING POSE, STANDING | It is called waist rotating pose. | | SPINAL TWIST)** | It is also known as Standing | | | Spinal Twist. | |  | Standing Spinal Twist \| | | | Katichakrasana \| The Art of | | | Living India | +-----------------------------------+-----------------------------------+ | **PAWANMUKTASANA** | It is derived from two Sanskrit | | | words PAVANA which means wind and | | **(GAS RELEASE POSE)** | MUKTA which means to release. | | | | |  | | +-----------------------------------+-----------------------------------+ | **MATYASANA** | The name is derived from Sanskrit | | | word MATSYA which means fish. It | | **(FISH POSE)** | is also known as fish pose. | | | | |  | | +-----------------------------------+-----------------------------------+ | **HALASANA** | It is the best asana which helps | | | to improve the body posture. | | **(PLOUGH POSE)** | | | | Halasana: Know How To Do It And | |  | | +-----------------------------------+-----------------------------------+ | **PASCHIMMOTTANASANA (SEATED | The name is derived from the | | FORWARD BEND YOGA POSE)** | Sanskrit words PASCHIMA which | | | means west or back or back of | |  | | | | Yoga Pose Paschimottanasana | | | Seated Forward Bend Pose Exercise | | | Step By Step Stock Illustration - | | | Download Image Now - iStock | +-----------------------------------+-----------------------------------+ | **ARDHMATSAYNDRASANA (HALF LORD | This asana is named after the | | OF THE FISHES POSE)** | great yogi Matsyendrasana. The | | | name is derived from the Sanskrit | |  | meaning king. | | | | | | Ardha Matsyendrasana : Steps, | | | Benifits - Vaidyaनमः | +-----------------------------------+-----------------------------------+ | **DHANURASANA** | Dhanurasana gets its name from | | | the Sanskrit word 'dhanura', a | | **(BOW POSE)** | bow, and 'asana', which means | | | pose. | |  | | +-----------------------------------+-----------------------------------+ | **USHTRASANA** | Ushtrasana comes from the | | | Sanskrit word Ushtra which means | | **(CAMEL POSE)** | camel. | | | | |  | Pose \| Ustrasana - How to do, | | | Steps and 10 | | | Benefits](media/image60.png) | +-----------------------------------+-----------------------------------+ | **SURYABHEDAN PRANAYAMA** | Suryabhedana Pranayama is very | | | effective and most important | | **(SUN PEIRCING POSE)** | pranayama mentioned in Hatha Yoga | | | Pradipika. The meaning of 'Surya' | | सूर्यभेदन प्राणायाम करने का तरीका | is Sun, and the word \'Bhedana\' | | और फायदे - Surya bhedana | is piercing, entering or breaking | | pranayama (Right nostril | through something. In yoga, the | | breathing) steps and benefits in | right Nadi (right nostril) is | | Hindi | called Suryanadi or Pingala, and | | | Left Nadi (left nostril) is named | | | Chandra Nadi or Ida Nadi. | +-----------------------------------+-----------------------------------+ **DIABETES** +-----------------------------------+-----------------------------------+ | **Already Done** | Katichakrasana, Pawanmuktasana, | | | Dhanurasana ,Paschimmottanasana, | | | Ardh Matysendrasana, USHTRASANA | +===================================+===================================+ | **BHUJANGASANA** | In English it is also called | | | 'Cobra' pose. This asana is a | | **(COBRA POSE)** | part of Surya Namaskar posture. | | | | |  | | +-----------------------------------+-----------------------------------+ | **SHALBHASANA** | The body posture is like the | | | insect locust. That is why, it is | | **(LOCUST POSE OR GRASSHOPPER | called Shalabhasana. | | POSE)** | | | | Steps-of-Shalabhasana - | |  | | +-----------------------------------+-----------------------------------+ | **SUPTA VAJRASANA** | It belongs to the group | | | Thunderbolt Pose. It also, | | **(RECLINED THUNDERBOLT POSE)** | resembles Fish Pose except for | | | the position of the legs. | |  | Benefits, Precautions, How to | | | do | +-----------------------------------+-----------------------------------+ | **MANDUKSANA** | In Sanskrit, 'Manduka' means frog | | | and 'Asana' means a pose. | | **(FROG POSE)** | | | |  | +-----------------------------------+-----------------------------------+ | **GOMUKHASANA** | The name is derived from the | | | Sanskrit words GO meaning Cow and | | **(COW POSE)** | MUKHA meaning head. | | | | | Gomukhasana: Benefits, Steps, and |  | +-----------------------------------+-----------------------------------+ | **YOGMUDRA (Yoga Symbol Pose or | It is also known as the Skull | | Yoga Seal Pose\ | Shining Breathing Technique that | | Psychic Union Pose)** | exerts profound physiological | | | effects on cardiovascular and | | Yoga Mudra At Your Fingertips! - | mind. | | Greater Jammu \|\| The Daily News | | | Paper |  | +-----------------------------------+-----------------------------------+ | **KAPALBHATI (SKULL SHINING | Our body is made up of five | | BREATH)** | elements (tatva) earth, water, | | | fire, air and sky. To keep the | | How To Do Kapalbhati Pranayama | body healthy it is necessary to | | And What Are Its Benefits? | have control on them. Scientific | | | study of postures in yoga we can | | | have control over them with the | | | help of fingers and thumbs. | | | | | |  | +-----------------------------------+-----------------------------------+ **ASTHMA** +-----------------------------------+-----------------------------------+ | **Already done** | **Tadasana,** BHUJANGASANA, | | | DHANURASANA, USHTRASANA, | | | KAPALBHATI, MATYASANA, | +===================================+===================================+ | **URDHWAHASTOTTANSANA** | Meaning of 'Hast' is hand and | | | 'Uttan' means upward 'Asana' | | **(PALM TREE POSE)** | means pose. This asana is | | | performed in a standing position. | | Urdhva Hastottanasana (E) | | +-----------------------------------+-----------------------------------+ | **UTTANMANDUKASANA** | Uttana' refers to 'stretched up' | | | or 'upright', 'Manduka' means | | **(STRETCHED UP FROG POSE)** | 'Frog', and 'asana' refers to | | | 'pose'. | |  | | +-----------------------------------+-----------------------------------+ | **VAKRASANA** | The word vakra means crooked. | | | Therefore, in this posture, one | | **(TWISTED POSE)** | is seated crooked or bent. In | | | this posture, the spinal cord is | | Vakrasana Benefits, Vakrasana | twisted, hence it is called | | Yoga Steps (Easy Spinal Twist | Vakrasana. | | Pose) | | | |  | +-----------------------------------+-----------------------------------+ | **ANULOM VILOMA (ALTERNATE | | | NOSTRIL BREATHING)** | | | | | | Pin on Pranayama Breathing | | | Techniques | | +-----------------------------------+-----------------------------------+ **HYPERTENSION** +-----------------------------------+-----------------------------------+ | **ALREADY DONE** | **TADASANA, KATICHAKRASANA, | | | GOMUKHASANA, BHUJANGASANA, | | | VAKRASANA** | +===================================+===================================+ | **UTTANPADASANA** | Uttanpadasana consists of two | | | words: 'uttana' means | | **(RAISED LEG POSE)** | 'raised-upward' and pada means | | | 'leg'. | |  | | +-----------------------------------+-----------------------------------+ | **ARDHALASANA** | 'Ardha' means half and 'Hala' | | | means plough. It is an | | **(Half Plough Pose)** | intermediate posture to perform | | | Halasana hence it is named as | | Uttanpadasana (Raised leg pose) - | ArdhaHalasana. | | WellCare Centre | | | |  | +-----------------------------------+-----------------------------------+ | **SARALA MATSYASANA (EASY FISH | Sarala Matsyasana is a reclining | | POSE)** | back-bending asana in hatha yoga. | | | | | Fish Pose (Matsyasana) | | +-----------------------------------+-----------------------------------+ | **MAKRASANA (CROCODILE POSE)** | The Sanskrit name Makarasana is | | | derived from two words, the first | |  | | +-----------------------------------+-----------------------------------+ | **SHAVASANA** | This asana is derived from | | | Sanskrit word SHAVA which means | | **(CORPSE POSE)** | corpse. The pose looks like | | | sleeping pose. It is very simple | | How to do Savasana? -- Benefits | and everyone can do this asana. | | and Steps! -- YogaHolism | | +-----------------------------------+-----------------------------------+ | **NADI-SHODAN PRANAYAMA** | Nadi Shodhana Pranayama | | | (alternate nostril breathing) is | | **(ALTERNATE NOSTRIL BREATHING)** | an easy style of alternate Nadi | | | respiration, and appropriate for | |  | flows. Sit relaxed in any sitting | | | position. | +-----------------------------------+-----------------------------------+ | **SITLI PRANAYAMA** | The word Shitali is originally | | | taken from the word 'Sheetal' | | **(THE COOLING BREATH)** | which means cold or soothing. | | | | | Sitali Cooling Breath Pranayam \| | | | Yoga Training Program in Almora | | | India \| Yoga The Essence Of Life | | | Fondation | | +-----------------------------------+-----------------------------------+ **Back Pain and Arthritis** +-----------------------------------+-----------------------------------+ | **BHADRASANA** | Bhadra means firm or auspicious; | | | thus, Bhadrasana is also called | |  | pose. | +===================================+===================================+ | **ARDHA CHAKRASANA** | It is also known as half-wheel | | | pose yoga.  | | Benefits of Ardha Chakrasana | | | (Half Wheel Pose) and How to Do | | | it by Dr Himani Bisht - PharmEasy | | | Blog | | +-----------------------------------+-----------------------------------+ **Obesity** +-----------------+-----------------+-----------------+-----------------+ | **Asana** | **Procedure** | **Benefits** | **Contradiction | | | | | ** | +=================+=================+=================+=================+ | **TADASANA | Stand straight | Strengthens the | People | | (Palm Tree):** | on the floor. | legs. | suffering from | | The word is | | | headaches, low | | derived from | Take a small | Activates the | blood pressure | | the Sanskrit | gap between | nerves of the | and insomnia. | | word TADA | feet. | entire body. | | | meaning palm | | | During | | tree. It is the | After deep | Improves | pregnancy. | | beginning and | inhalation, | strength of | | | ending of Surya | raise both the | vertebral | | | Namaskar | arms. | column. | | | according of | | | | | Ashtangayog.![] | Keep arms | Improves | | | (media/image23. | upward by | digestion. | | | png) | interlocking | | | | | fingers. | Develops the | | | | | strengths of | | | | Come on the | arms and less. | | | | toes by raising | | | | | heels | Reduces the | | | | concurrently. | problems of | | | | | flat foot. | | | | Feel the | | | | | pressure of | | | | | stretching from | | | | | toes. | | | | | | | | | | Try to maintain | | | | | this pose along | | | | | with slow and | | | | | deep breathing. | | | +-----------------+-----------------+-----------------+-----------------+ | **KATICHAKRASAN | Stand with your | This yoga pose | People | | A** | legs straight | tones up the | suffering from | | | apart, keeping | waist, hips, | hernia should | | **(Standing | your arms in | back, neck, and | avoid this | | Spinal Twist)** | front. | shoulders. | practice. | | | | | | | **(Waist | Inhale and | It helps to | Also, Pregnant | | rotating | raise your arms | burn extra | ladies should | | pose)** | to the shoulder | calories and | not perform | | | level | fat. | this yoga pose. | | The Sanskrit | | | | | word 'Kati' | Inhale and turn | It helps in | It is a simple | | means waist and | your body to | managing body | basic level | | 'Chakra' means | the left. | weight. | yoga pose | | wheel. | | | suitable for | | | Place your | It helps in | beginners. | | how to carry | right palm on | yogic cleansing | | | out kati | the left | of the | | | chakrasana | shoulder, and | intestines. | | | | wrap the | | | | | left-hand | It helps to | | | | around your | remove | | | | waist. | constipation | | | | | and indigestion | | | | Move your head | is suitable for | | | | to the left and | back stiffness | | | | turn your head | and corrects | | | | over the left | postural | | | | shoulder. | problems. | | | | | | | | | For, keep this | | | | | position for 30 | | | | | seconds | | | | | | | | | | Inhale, and | | | | | return to your | | | | | original | | | | | position. | | | | | | | | | | Continue on the | | | | | right side. | | | +-----------------+-----------------+-----------------+-----------------+ | **PAWANMUKTASAN | Lie down on | It eases | People | | A:** | your back. | tension in | suffering from | | It is derived | | lower back. | heart problems. | | from two | Keep your feet | | | | Sanskrit words | together and | It enhances | People | | PAVANA which | place your arms | blood | suffering from | | means wind and | beside your | circulation. | high blood | | MUKTA which | body. Take a | | pressure. | | means to | deep breath. | It helps to | | | release. | | cure menstrual | People | | | While exhaling, | disorder. | suffering from | |  | thighs on your | | | | | abdomen. | It relieves | | | | | constipation. | | | | Clasp your | | | | | hands around | | | | | your legs. | | | | | | | | | | Hold the asana | | | | | when you | | | | | breathe | | | | | normally. | | | +-----------------+-----------------+-----------------+-----------------+ +-----------------+-----------------+-----------------+-----------------+ | **Asana** | **Procedure** | **Benefits** | **Contradiction | | | | | s** | +=================+=================+=================+=================+ | **MATSYASANA | Sit in | Helpful in | Back problem. | | (Fish Pose):** | Padmasana. Lie | curing back | | | The name is | down in | pain and knee | High or low | | derived from | sleeping | pain. | blood pressure. | | Sanskrit word | position and | | | | MATSYA which | make an arch | Cures defect of | People | | means fish. | behind. | eyes. | suffering from | | | | | migraine. | | Matsyasana \| | Hold your feet | Cures skin | | | Fish Pose \| | with the | diseases. | Neck injury. | | Steps \| | fingers of your | | | | Benefits \| | hands. | Cures diabetes. | | | Yogic Fitness - | | | | | YouTube | | Improves | | | | | posture. | | +-----------------+-----------------+-----------------+-----------------+ | **HALASANA | Lie on your | It improves | Do not perform | | (Plough | back with your | circulation, | if you have any | | Pose):** It is | arms next to | lowers blood | neck, blood | | the best asana | your body and | pressure and | pressure or | | which helps to | palms pressing | blood sugar. | digestive | | improve the | onto the floor. | | issues. | | body posture. | | It strengthens | | | | As you inhale, | and stretches | It is not | |  | exhale, moving | supple, which | | | | your legs back | may help ease | | | | towards your | muscle tension | | | | head. | and improve | | | | | posture. | | | | Place your | | | | | hands on your | | | | | lower back for | | | | | support. | | | +-----------------+-----------------+-----------------+-----------------+ | **PASCHIMOTTANA | Sit on the | It takes care | | | SANA** | ground with | of gas problem. | | | | legs forward. | | | | **(SEATED | | It prevents the | | | FORWARD BEND | Hold the toe of | early | | | YOGA POSE):** | your feet with | ossification of | | | The name is | the fingers of | bones. | | | derived from | both hands. | | | | the Sanskrit | | It reduces | | | words PASCHIMA | Breathe out | obesity. | | | which means | slowly and try | | | | west or back or | to touch the | It gives relief | | | back of body | knees with your | in sciatica, | | | and UTTANA | forehead. | back ache. | | | meaning intense | | | | | stretch or | After that | Helps to | | | straight or | breathe in | overcome | | | extended. | slowly, raise | several | | | | your head | menstrual | | | paschimottanasa | upwards and | disorders. | | | na | come to the | | | | (seated forward | prior position. | | | | bend) - | | | | | Procedure and | | | | | Benefits | | | | +-----------------+-----------------+-----------------+-----------------+ | **ARDH-MATSYEND | Sit with legs | Unnecessary fat | Pregnant women | | RASANA | extended in | gets removed | should not do | | (HALF LORD OF | front of you. | from the body | this asana. | | THE FISHES | | and the body | | | POSE)** | Keep both the | becomes | Avoid during | | | feet together & | beautiful and | menstruation. | |  | the left heel | the spinal cord | should not do | | | close to the | becomes | this asana. | | | right foot & | flexible. | | | | bend the right | | | | | knee and place | It is helpful | | | | right foot on | in removing the | | | | the ground. | waste materials | | | | | of the | | | | Keep the right | digestive | | | | foot in front | system from the | | | | of you above | body. | | | | the left knee & | | | | | keep the left | It removes | | | | hand on the | back-ache, | | | | right knee and | tension, | | | | keep the right | headache and | | | | hand behind. | pain during | | | | | menstruation. | | | | Look from the | | | | | top of the | | | | | right arm while | | | | | turning the | | | | | neck, arm and | | | | | waist from the | | | | | right side. | | | | | | | | | | Perform this | | | | | asana for 30 | | | | | seconds and do | | | | | it from the | | | | | other leg. | | | +-----------------+-----------------+-----------------+-----------------+ +-----------------+-----------------+-----------------+-----------------+ | **Asana** | **Procedure** | **Benefits** | **Contradiction | | | | | ** | +=================+=================+=================+=================+ | **DHANURASANA** | Lie flat on | It stimulates | Do not practice | | | your stomach, | your digestive | this asana if | | **(Bow Pose):** | with your arms | system. | you have neck | | its name from | placed beside | | or lower back | | the Sanskrit | your body and | It helps to | injuries. | | word 'dhanura', | feet hip-width | strengthen your | | | a bow, and | apart. | back and | Do not practice | | 'asana', which | | abdominal | this asana if | | means pose. | Now, gently | muscles and | you have | | | fold your knees | increases the | undergone any | | A person doing | and try to | flexibility of | abdominal | | yoga on a mat | place your | your spine. | surgery | | Description | ankles on your | | recently. | | automatically | buttocks. | This asana | | | generated | | helps to | Avoid this | | | Hold your | stimulate | asana if you | | | ankles with | reproductive | have problems | | | your hands. | organs. | like blood | | | | | pressure, | | | Try to lift | It strengthens | ulcers, | | | your thighs and | and tones your | migraine, | | | chest off the | arms. | headache or | | | ground as high | | hernia. | | | as possible. | It helps in the | | | | | proper | Do not practice | | | Now try to | development of | this asana | | | maintain this | breasts. | during | | | position for | | pregnancy or | | | about 30-60 | It calms the | menstruation. | | | seconds. | mind. | | | | | | | | | Leave your | It helps to | | | | ankles and lay | reduce stress | | | | straight again | and anxiety. | | | | to get out of | | | | | the posture. | | | +-----------------+-----------------+-----------------+-----------------+ | **USHTRASANA | Sit on the mat | It improves the | This pose | | (Camel Pose):** | bending your | flexibility of | should not be | | Ushtrasana | knees on the | the spine and | performed by | | comes from the | ground. | strengthens it. | people who have | | Sanskrit word | | | suffered from | | Ushtra which | Keep your knees | It stretches | severe back or | | means camel. | and shoulders | the anterior mu | neck injuries, | | | straight. | | high or low | |  | heels of your | flexible and | | | | feet. | provides | | | | | strength to it. | | | | Keep your arms | | | | | straight. | It improves | | | | | indigestion. | | | | Stay in this | | | | | final position | It reduces | | | | for a couple of | backaches. | | | | breaths or as | | | | | much longer as | It helps with | | | | possible. | menstrual | | | | | problems. | | | | Breathe out and | | | | | slowly come to | It is helpful | | | | the normal | as an initial | | | | position | practice for | | | | withdrawing | back bending. | | | | your hands from | | | | | the feet. | | | +-----------------+-----------------+-----------------+-----------------+ | **SURYABHEDAN | Sit comfortably | It activates | Do not perform | | PRANAYAMA** | in Padmasana or | body\'s | this asana | | | Siddhasana. | functions. | after meals. | | The meaning of | | | | | 'Surya' is Sun, | Keep your head | It is | People | | and the word | and spine erect | beneficial for | suffering from | | \'Bhedana\' is | with your eyes | increasing the | high blood | | piercing, | closed. | digestive fire. | pressure | | entering or | | | problem should | | breaking | Shut your left | It is best for | avoid this | | through | nostril with | awakening the | pranayama. | | something. In | your ring | Kundalini | | | yoga, the right | finger and | Shakti. | Those who have | | Nadi (right | little finger. | | had brain | | nostril) is | | It cures all | surgery or | | called | Now breathe in | diseases that | heart surgery | | Suryanadi or | (inhale) slowly | are caused by | must avoid this | | Pingala, and | and deeply | the lack of | pranayama. | | Left Nadi (left | through your | oxygen in the | | | nostril) is | right Nadi. | blood. | | | named Chandra | | | | | Nadi or Ida | | It is | | | Nadi. | | beneficial in | | | | | vata related | | | A person making | | problems. | | | a gesture with | | | | | her finger | | It helps lower | | | Description | | blood pressure. | | | automatically | | | | | generated | | | | +-----------------+-----------------+-----------------+-----------------+ **Prevention and management of Obesity** - - - - - **Obesity:** Obesity is that condition of the body in which the amount of the fats increases to extreme levels. The condition when an individual weigh 20% more than the ideal weight. An adult with BMI more than or equal to 30 then the ideal BMI is usually considered to be obese. - - +-----------------------------------+-----------------------------------+ | ### Category | ### Weight Status | +===================================+===================================+ | Under Weight |  | +-----------------------------------+-----------------------------------+ | Normal Weight | 18.5-24.9 | +-----------------------------------+-----------------------------------+ | Over Weight | 25-29.9 | +-----------------------------------+-----------------------------------+ | Obesity Class I | 30-34.9 | +-----------------------------------+-----------------------------------+ | Obesity Class II | 35-39.9 | +-----------------------------------+-----------------------------------+ | Obesity class III | http://media.mycbseguide.com/imag | | | es/static/revise/12/phedu/ch03/im | | | age007.png | +-----------------------------------+-----------------------------------+ **3.2. Diabetes: Procedure, Benefits and Contradications for Katichakrasana, Pawanmuktasana, Bhujangasana, Shalabhasana, Dhanurasana, Supta-vajarasana, Paschimottanasana, Ardha-matsyendrasana, Mandukasana, Gomukhasana, Yogmudra, Ushtrasana, Kapalabhati** +-----------------+-----------------+-----------------+-----------------+ | **Asana** | **Procedure** | **Benefits** | **Contradiction | | | | | ** | +=================+=================+=================+=================+ | **Bhujangasana* | Lie down on | Lie down on | Lie down on | | * | your stomach. | your stomach. | your stomach. | | | | | | | In English it | Give maximum | Give maximum | Give maximum | | is also called | stretch to the | stretch to the | stretch to the | | 'Cobra' pose. | back by joining | back by joining | back by joining | | This asana is a | both the legs | both the legs | both the legs | | part of Surya | together. | together. | together. | | Namaskar | | | | | posture. | Bring both the | Bring both the | Bring both the | | | hands to the | hands to the | hands to the | |  | and together. | and together. | and together. | | | | | | | | Bend both the | Bend both the | Bend both the | | | hands at the | hands at the | hands at the | | | elbows and keep | elbows and keep | elbows and keep | | | them down on | them down on | them down on | | | the armpits. | the armpits. | the armpits. | | | | | | | | While inhaling, | While inhaling, | While inhaling, | | | lift the part | lift the part | lift the part | | | up to the | up to the | up to the | | | chest, torso | chest, torso | chest, torso | | | and abdomen. | and abdomen. | and abdomen. | | | | | | | | Stretch the | Stretch the | Stretch the | | | head and neck | head and neck | head and neck | | | also upwards. | also upwards. | also upwards. | | | | | | | | Exhale and come | Exhale and come | Exhale and come | | | back to the | back to the | back to the | | | previous | previous | previous | | | position. | position. | position. | | | | | | | | First put the | First put the | First put the | | | torso then the | torso then the | torso then the | | | forehead on the | forehead on the | forehead on the | | | ground. | ground. | ground. | | | | | | | | Breathing can | Breathing can | Breathing can | | | become normal | become normal | become normal | | | after staying | after staying | after staying | | | for a long | for a long | for a long | | | time. | time. | time. | | | | | | | | This asana can | This asana can | This asana can | | | be done from 30 | be done from 30 | be done from 30 | | | seconds to 3 | seconds to 3 | seconds to 3 | | | minutes. | minutes. | minutes. | +-----------------+-----------------+-----------------+-----------------+ | **Shalabhasana* | Lie on your | This asana | Do not practice | | * | stomach and | gives relief in | this asana if | | | place | back | the | | The body | | | | | posture is like | both your hands | pain and the | spine is weak. | | the insect | on the | problem of | | | locust. That is | | | Do not do this | | why, it is | bottom of the | cervical-spondy | asana even if | | called | thighs. | litis, | you | | Shalabhasana. | | sciatica | | | | Keep the chin | | have a stomach | | Shalabhasana \| | on the ground. | and slip disc. | operation. | | Locust Yoga | | | | | Pose \| Steps | Now raise both | It produces | If someone has | | \| Benefits \| | the legs slowly | tension in | a weak heart or | | Yogic Fitness - | | | | | YouTube | without bending | the spine, | high blood | | | them. | waist, thighs | pressure, then | | | | and | this | | | Remain in this | | | | | position for a | legs. | asana should | | | | | not be | | | few moments | It improves | practiced. | | | according to | posture. | | | | | | Those who are | | | your capacity. | It reduces | suffering from | | | | anxiety and | | | | Slowly bring | stress. | hernia should | | | the legs down | | never do this | | | | It improves | | | | and come back | digestion. | asana. | | | to the original | | | | | | The nerves of | | | | position. | the neck and | | | | | | | | | Inhale while | arms get | | | | lying on the | strength. | | | | | | | | | ground and | | | | | inhale while | | | | | | | | | | raising the | | | | | legs. | | | | | | | | | | While bringing | | | | | the legs down, | | | | | | | | | | exhales. Repeat | | | | | this asana | | | | | | | | | | for five times. | | | +-----------------+-----------------+-----------------+-----------------+ | **Mandukasana** | Sit in | It tones all | Those who have | | | Vajrasana. | organs in the | back pain | | In Sanskrit, | | abdomen | should avoid | | 'Manduka' means | Make a fist | including the | this asana. | | frog and | with both hands | stomach. | | | 'Asana' means a | with the thumb | | Those who have | | pose. | tucked inside | It is good for | any injury of | | | the four | the pancreas | the knees or | |  | abdomen on both | It relieves | It should not | | | sides of the | constipation. | be performed by | | | navel. | | pregnant women. | | | | It can reduce | | | | Exhale and pull | extra fat in | If you had any | | | the abdomen | the belly, | recent surgery | | | slightly | waist and | of the abdomen, | | | inside. | thighs and | chest, knees or | | | | helps in weight | legs, then | | | Slowly bend | reduction. | avoid doing | | | forward and | | this pose. | | | press the navel | It improves | | | | with both the | digestive and | | | | fists. | excretory | | | | | functions. | | | | Keep the back | | | | | as straight as | It gives | | | | possible and | stretch to the | | | | look forward in | back muscles. | | | | the bend | | | | | position. | It can relive | | | | | pain in the | | | | Keep the breath | knees, legs and | | | | outside in this | ankles. | | | | position and | | | | | maintain it for | | | | | as long as you | | | | | are | | | | | comfortable. | | | | | | | | | | To release the | | | | | pose, inhale | | | | | and slowly | | | | | raise the trunk | | | | | up to kneeling | | | | | position. | | | | | | | | | | Bring the hands | | | | | back to the | | | | | sides and | | | | | relax. | | | | | | | | | | Repeat this for | | | | | 3 - 5 times. | | | +-----------------+-----------------+-----------------+-----------------+ | **GOMUKHASANA** | - Sit down on | - Leg muscle | | | | the ground | becomes | | | The name is | with legs | strong. | | | derived from | stretched | | | | the Sanskrit | forward. | - Improves | | | words GO | | functions | | | meaning Cow and | - Fold the | of lungs. | | | MUKHA meaning | left leg at | | | | head. | the knee | - Treatment | | | | and sit on | of | | | Gomukhasana: | the left | Sciatica. | | | Benefits, | foot. | | | | Steps, and | | - Improves | | | Precautions -- | - Fold the | functions | | | YogaHolism | right leg | of kidneys. | | | | and keep | | | | | the right | - Reduces | | | | thigh with | stress and | | | | the help of | anxiety. | | | | your hands. | | | | | | | | | | - Lift your | | | | | buttocks | | | | | and bring | | | | | the heels | | | | | of both | | | | | feet | | | | | together so | | | | | that they | | | | | should | | | | | touch each | | | | | other. | | | | | | | | | | Bend your | | | | | fingers of both | | | | | the hands and | | | | | clasp each | | | | | other. | | | +-----------------+-----------------+-----------------+-----------------+ | **KAPALBHATI | Sit in | It generates | Person | | PRANAYAMA** | Padmasana and | heat in the | suffering from | | | close your eyes | system to help | ulcers should | | It is also | and keep the | dissolve toxins | avoid this | | known as the | spine straight. | and waste | Pranayama. | | Skull Shining | | matter. | | | Breathing | Take a deep | | Avoid | | Technique that | breath (inhale | It adds beauty | Kapalbhati in | | exerts profound | deeply) through | to your face | case of high | | physiological | your both | and glowing | blood pressure. | | effects on | nostrils until | skin | | | cardiovascular | your lungs are | | Person | | and mind. | full of air. | It improves | suffering from | | | | digestion, | heart disease | |  | inside. | It cures all | stroke or | | | | general | epilepsy should | | | As you exhale | intestinal | avoid this | | | you feel some | problems. | Pranayama. | | | pressure in | | | | | your stomach. | It cures dark | | | | | circles around | | | | While the | the eyes. | | | | process of | | | | | exhaling there | It improves the | | | | is a hissing | blood | | | | sound, at this | circulation | | | | point try to | problem in | | | | think that your | whole body | | | | disorders are | parts. | | | | coming out of | | | | | your nose. | It also helps | | | | | in regaining | | | | Repeat this | poise in | | | | process for 5 | emotions. | | | | minutes. | | | | | | It is | | | | | beneficial for | | | | | diabetic | | | | | patients. | | | | | | | | | | It calms your | | | | | mind and | | | | | rejuvenates | | | | | your digestion | | | | | system. | | | | | | | | | | It is helpful | | | | | in | | | | | respiratory-rel | | | | | ated | | | | | problems. | | +-----------------+-----------------+-----------------+-----------------+ | **Supta-vajaras | Sit in | It improves the | This asana | | ana** | Vajrasana. Bend | digestive | should not be | | | your | system and | practiced by | | It belongs to | | removes | anyone who is | | the group | back with the | constipation. | suffering from | | Thunderbolt | support of an | | high blood | | Pose. It also, | | It is good for | pressure. | | resembles Fish | elbow first and | Asthma and | | | Pose except for | following the | respiratory | Avoid this | | the position of | | disorders. | asana if you | | the legs. | another elbow | | have a slipped | | | next. In this | It stretches | disc. | | Supta | | the lower spine | | | Vajrasana: The | position, the | that tones the | Avoid this | | Supine | elbows should | spinal nerves | asana if you | | Thunderbolt | | and muscles in | have ankle, | | Pose \| Healthy | support the | the region. | knee, or back | | Living | body. | | problem. | | | | It tones the | | | | Bring back the | thigh muscles. | Pregnant women | | | head to the | | should avoid | | | floor releasing | It also | doing this | | | the support of | improves the | asana. | | | elbows. Then | flexibility of | | | | lie on your | the upper legs. | | | | back. | | | | | Subsequently, | | | | | place the palms | | | | | on the thighs. | | | | | | | | | | Bring the top | | | | | of the head | | | | | towards the | | | | | floor by making | | | | | an arch on your | | | | | back. Check the | | | | | knees are | | | | | touching the | | | | | floor. | | | | | | | | | | Place the hands | | | | | on the thighs. | | | | | Breathe | | | | | normally. Keep | | | | | the position as | | | | | long as it is | | | | | comfortable. | | | +-----------------+-----------------+-----------------+-----------------+ +-----------------------------------+-----------------------------------+ | **Yogmudra** | Our body is made up of five | | | elements (tatva) earth, water, | | | fire, air and sky. To keep the | | | body healthy, it is necessary to | | | have control on them. Scientific | | | study of postures in yoga we can | | | have control over them with the | | | help of fingers and thumbs. | +===================================+===================================+ | **Basic Five Elements of Body and | Thumb : Agani Tatva | | Relation of Hand** | | | | Index Finger :Vayu Tatva | | | | | | Middle Finger :Akash Tatva | | | | | | Ring Finger :Jal Tatva | | | | | | Little Finger :Prathvi Tatva | +-----------------------------------+-----------------------------------+ | **Prathvi Mudra** | The earth mudra (Prathvi Mudra) | | | is formed when the little finger | | | is folded and the tip of it is | | | made circular with the tip of the | | | thumb. | | | | | | It is much beneficial if one sits | | | sit in Padmasana or Sukhasana | | | with both hands. | | | | | | Earth element gains strength and | | | weakness of body is removed. | | | | | | Skin shines and face glows. | | | | | | Self-control and endurance | | | increases. | +-----------------------------------+-----------------------------------+ | **Pran Vaayu Mudra** | After this, tip of tow fingers | | | Ring and Middle folded circular | | | should touch the tip of thumb. | | | | | | First of all folded tip of Index | | | should thouch the base of thumb. | | | | | | Air is controled by this mudra. | | | | | | It isncreases the immunity power | | | of body. | | | | | | It is useful for heart deases, | | | piles and constipation. | +-----------------------------------+-----------------------------------+ | **Appaan Vaayu Mudra** | Fold Middle finger and touch its | | | tip to base of thumb. | | | | | | Keep the other fingers straight. | | | | | | After it press middle finger with | | | thumb. | | | | | | Through this sky element remains | | | in control. | | | | | | It is zero (soonay) mudra. | | | | | | This mudra is useful in ear pain. | +-----------------------------------+-----------------------------------+ | **Soonya Mudra** | Since ancient times, yogis have | | | been practicing yoga postures | | | along with yoga and pranayama to | | | attain a state of meditation and | | | samadhi and to awaken the | | | horoscope (Kundalini). | | | | | | Face glows and skin shines. | | | | | | Normal man can also practice this | | | mudra to keep his body healthy | | | and calm mind. | +-----------------------------------+-----------------------------------+ | **Agani/Surya Mudra** | First of all fold Ring finger | | | with its tip thouch the base of | | | thumb. | | | | | | Practice this mudra from 5 to 15 | | | minutes daily. | | | | | | It improves digestive system. | | | | | | It is useful in reducing | | | cholesterol. | | | | | | Now, press Ring with Thumb. | | | | | | In this way Agani Mudra is made. | | | | | | Fear, grief and stress go away. | | | | | | It is useful mudra for obese | | | people and those who have problem | | | of acidity. | +-----------------------------------+-----------------------------------+ | **Jal Mudra** | Jal mudra is formed when tip of | | | folded Ring finger is thouched | | | with the tip of thumb. | | | | | | It increases thirst. | | | | | | Water caused diseases go away. | | | | | | It is helpful in unirary | | | problems. | +-----------------------------------+-----------------------------------+ | **Vaayu Mudra** | First of all folded Index finger | | | should touch the base of thumb. | | | | | | After this press folded Index | | | finger to thumb. It is vaayu | | | mudra. | | | | | | By practicing this mudra gas | | | remains under control. | | | | | | Gastic diseases like **gathiya | | | gas, dakkar aana, ulati,** go | | | away by practicing this mudra | | | formation. | | | | | | It is also useful for eye | | | problems. | +-----------------------------------+-----------------------------------+ **Prevention and management of Diabetes** - **Eating a healthy diet:** Healthy eating is a major factor of good lifestyle. The management of diabetes largely depends on type of food a person is eating. Eating well balanced meal can prevent diabetes. - **Avoid eating fast food:** Now a day's people take fast food regularly. This has increased the number of diabetic people. Due to busy lifestyle cooking own food is avoided and fast food and this leads to diabetes. Instead of cooking, ordering a fast food from restaurants is much more convenient. - **Limit the alcohol: **Alcohol contains a lot of calories and heavy drinkers are often led to be diabetes**.** In lifestyle avoid drinking which can reduce diabetes. - **Get more physical activity:** There are many benefits to regular physical activity. Exercise can help you: i)Lose weight ii) Lower your blood sugar iii) Boost your sensitivity to insulin --- which helps keep your blood sugar within a normal range. - **Control on Diabetes:** Research shows that aerobic exercise and resistance training can help control diabetes. The greatest benefit comes from a fitness program that includes both. - **Get plenty of fibre:** Fibre may help you i)Reduce your risk of diabetes by improving your blood sugar control ii)Lower your risk of heart disease iii)Promote weight loss by helping you feel full Foods high in fibre include fruits, vegetables, beans, whole grains and nuts. **3.3. Asthma: Procedure, Benefits and Contraindications for Tadasana, Urdhwahastottansana, Uttan Mandukasana, Bhujangasana, Dhanurasana, Ushtrasana, Vakrasana, Kapalbhati, Gomukhasana, Matsyasana, Anuloma-viloma** +-----------------+-----------------+-----------------+-----------------+ | **ALREADY | **TADASANA, | | | | DONE** | BHUJANGASANA, | | | | | DHANURASANA, | | | | | USHTRASANA, | | | | | KAPALBHATI, | | | | | MATYASANA** | | | +=================+=================+=================+=================+ | **Asana** | **Procedure** | **Benefits** | **Contradiction | | | | | ** | +-----------------+-----------------+-----------------+-----------------+ | **URDHWAHASTOTT | Stand straight | Helps in back | Consult yoga | | ANSANA** | on land joining | ache. | expert before | | | both foot. | | doing this | | **(PALM TREE | | It is useful in | asana. | | POSE)** | You may stand | reducing | | | | like Tadasana. | obesity. | Person | | Meaning of | | | suffering with | | 'Hast' is hand | Take your hands | It is useful in | back pain | | and 'Uttan' | over the head | neck pain also. | should not do | | means upward | with breathing | | this asana. | | 'Asana' means | and | It improves | | | pose. This | interlocking | spine and spine | | | asana is | the fingers of | related | | | performed in a | both hands. | problems. | | | standing | | | | | position. | Mind, your | If you are | | | | hands should | under 20, this | | |  | stress by side, | | | | | that is good | It is also | | | | for your body. | useful in | | | | | constipation. | | | | Releasing | | | | | breath bend | | | | | your waist to | | | | | left. | | | | | | | | | | Stay in the | | | | | same state for | | | | | some time. | | | | | | | | | | Now, get in the | | | | | prior position | | | | | slowly. | | | | | | | | | | Repeat the same | | | | | with right | | | | | side. | | | | | | | | | | Here complete | | | | | one round. | | | | | | | | | | You can | | | | | practice more | | | | | rounds as per | | | | | your desire. | | | +-----------------+-----------------+-----------------+-----------------+ | **UTTANMANDUKAS | Sit in | It elongates | It is best to | | ANA** | Vajrasana. | the spine. | avoid this pose | | | | | during | | **(STRETCHED UP | Spread both the | It enhances the | pregnancy. | | FROG POSE)** | knees as wide | abdominal | | | | as possible | strength. | Do not try this | | Video on how to | placing hands | | asana if you | | practise Uttana | between the | It Tones the | have a | | Mandukasana - | knees for | arm muscles, | disability in | | YouTube | support. | shoulder blades | your hip joint. | | | | and elbows. | | | | Place the chin | | Avoid this | | | to the chest | It strengthens | asana if there | | | attaining the | the leg | is a pain in | | | Jalandhara | muscles. | the shoulders, | | | Bandha. | | elbows, and | | | | It improves the | knees. | | | Raise your | coordination of | | | | right arm and | knees and | | | | bend it at the | ankles and | | | | elbow to place | strengthens the | | | | the right hand | hip joint, | | | | below the left | knees, thighs, | | | | shoulder. | calves, and | | | | | ankles. | | | | Similarly, | | | | | raise the left | | | | | arm and bend it | | | | | to place the | | | | | left palm below | | | | | the right | | | | | shoulder. | | | | | | | | | | The left wrists | | | | | are placed | | | | | crossing over | | | | | the right one | | | | | behind the | | | | | head. | | | | | | | | | | Hold the pose | | | | | for 3-10 | | | | | breaths | | | | | expanding the | | | | | chest fully and | | | | | lengthening | | | | | arching the | | | | | spine. | | | | | | | | | | Release by | | | | | lifting the | | | | | left arm | | | | | followed by the | | | | | right arm and | | | | | lower them to | | | | | the knees. | | | | | | | | | | Bring your | | | | | knees closer to | | | | | sit in the | | | | | initial pose. | | | +-----------------+-----------------+-----------------+-----------------+ | **VAKRASANA** | Extend both the | This asana | Do not perform | | | legs straight | improves the | this asana if | | **(TWISTED | and sit on the | functions of | you have high | | POSE)** | ground. The | the spinal cord | blood pressure. | | | distance | and nervous | | |  | floor | in back pain | asana even if | | | | and groin pain. | you have a back | | | Bend the right | | surgery. | | | leg at the knee | It reduces | | | | and lift it and | belly fat. | Vakrasana | | | place it next | | should not be | | | to the left | It reduces | done in case of | | | knee. And take | obesity. | stomach pain. | | | a long breath. | | | | | | It is | It should not | | | Now by rotating | beneficial for | be done in case | | | the left hand, | people having | of knee pain. | | | hold the right | constipation. | | | | leg and keep | | Avoid if there | | | the right hand | It increases | is pain in the | | | on the ground | the efficiency | elbow. | | | by turning it | of the lungs. | | | | back. | | A person | | | | It massages the | suffering from | | | Keep the spine | internal organs | hernia or ulcer | | | straight and | such as kidney, | should not do | | | while exhaling, | pancreas, liver | this asana. | | | bend the waist | and adrenal | | | | to the right. | gland. | | | | Look from above | | | | | on the | | | | | right-hand | | | | | side. | | | | | | | | | | Now with the | | | | | elbow of the | | | | | hand, pull the | | | | | right leg | | | | | towards you by | | | | | giving pressure | | | | | to the knee. | | | | | | | | | | Then after | | | | | staying in this | | | | | position for a | | | | | while, exhale | | | | | and come back | | | | | to the starting | | | | | position. | | | | | | | | | | Repeat the same | | | | | process on the | | | | | other side as | | | | | well. | | | +-----------------+-----------------+-----------------+-----------------+ | **ANULOM VILOMA | Close your eyes | It increases | **Proper | | (ALTERNATE | and sit in | lung capacity. | Vaccination:** | | NOSTRIL | Padmasana and | | Vaccinations | | BREATHING)** | rest your hands | It is | should be done | | | on your knees. | beneficial for | on regular time | | Pin on | | people | to prevent | | Pranayama | Close the right | suffering from | diseases like | | Breathing | nostril with | Bronchitis. | influenza and | | Techniques | the right | | pneumonia so | | | thumb. Inhale | It is helpful | that the | | | slowly through | for boosting | symptoms of | | | the left | the memory | asthma can be | | | nostril, inhale | capacity. | controlled. | | | the oxygen as | | | | | much as you | It increases | **Check-up | | | can, this will | the immune | Breathing:** As | | | fill your lungs | system. | soon as the | | | with air. | | initial | | | | | symptoms of | | | Remove your | | a