Yoga and Lifestyle PDF - Physical Education Class 12

Here is the converted markdown format of the document/image: # UNIT-III: YOGA AND LIFESTYLE **Contents** * Asanas as preventive measures. * Obesity: Procedure, Benefits & contraindications for Vajrasana, Hastasana, Trikonasana, Ardh Matsyendrasana. * Diabetes: Procedure, Benefits & contrain...

Here is the converted markdown format of the document/image: # UNIT-III: YOGA AND LIFESTYLE **Contents** * Asanas as preventive measures. * Obesity: Procedure, Benefits & contraindications for Vajrasana, Hastasana, Trikonasana, Ardh Matsyendrasana. * Diabetes: Procedure, Benefits & contraindications for Bhujangasana, Paschimottasana, Pavan Muktasana, Ardh Matsyendrasana. * Asthema: Procedure, Benefits & contraindications for Sukhasana, Chakrasana, Gomukhasana, Parvatasana, Bhujangasana, Paschimottasana, Matsyasana. * Hypertension: Tadasana, Vajrasana, Pavan Muktasana, Ardha Chakrasana, Bhujangasana, Sharasana. * Back Pain: Procedure, Benefits & Contraindications Tadasana, Ardh Matsyendrasana, Vakrasana, Shalabhasana, Bhujangasana. **Learning Outcomes** At the end of the Unit, you will be able to: * Identify the asanas beneficial for different types of ailments and health problems. * Recognize importance of various asanas for preventive measures of obesity, diabetes, asthma, hypertension, back pain. * Describe the procedure for performing variety of asanas for maximal benefits. * Distinguish the contraindications associated with performing of different asanas. * Outline the role of yogic management for various health benefits and preventive measures. **Discussion** **Discuss in a Group** * What are the factors that have led to an increase in sedentary behavior in our modern lifestyle? * What prompts individuals into developing a particular lifestyle or adopting a particular occupational culture? * In what way do their different lifestyles and occupations impact their day to day life or health? * What do you understand by the term lifestyle diseases? * List some lifestyle diseases. * What is the meaning of the term "premature mortality"? How do these diseases lead to? ## 3.1.1 Yoga Asanas as a Preventive Measure Emerging new technologies such as dependence on the internet and virtual communication networks, have led to faulty eating habits and a wrong sleeping pattern that threatens the physical and mental health of individuals. Yoga plays an important role in helping individuals adopt a healthier lifestyle for improved physical and mental health, which, in turn, results in better productivity. Yoga is therapeutic in modern lifestyle disease like stress, diabetes, hypertension, backache etc. The power of yoga lies in its simplicity, flexibility, and diversity. As a result, Yoga has been the subject of global popularity and research in the past few decades. The image shows a group of people practicing yoga outdoors. Yoga is a very ancient system of physical, mental, and spiritual practices or disciplines that originated in India. According to Patanjali, *asana* means, *Sthira sukham asanam,* or, that position which is comfortable and steady. In Bhavanopanishad, "To sit in a comfortable position or posture for everlasting period is called Asana". There are different types of asanas Meditative Asana, Relaxative Asana and Corrective Asana. The modern world is facing a pandemic of lifestyle disorders that require changes to be made consciously by individuals themselves, and yogasanas can be preventive measures in fending off lifestyle diseases as they provide physiological advantages. Busy schedule, long commutes, load of study, late night work leaves little, or no, time for physical activity. This,added to the lifestyle related challenges has led to diseases such as hyperactivity, obesity,hypertension, and diabetes. The following are the blessings of asanas for prevention ofdiseases: 1. **Strengthening of Bones and Joints:** Yoga asanas are performed with postural stability and complete focus on the movement of joints and elasticity of muscles. Yoga is a weight-bearing exercise, which simply means you hold the weight of your body up against gravity. This puts mild stress on the bones and keeps them strong. Unlike other weight-bearing activities, yoga does not damage cartilage or stress the joints. Instead, it helps to strengthen and maintain bone health, relieves stress, improves balance and thereby reduces the likelihood of falls. In 2011, Dr Loren Fishman, a famous Physiatrist, reported that his patients showed increased bone density in their spine and hips through Yoga. The study concluded that practicing yoga for just 8-10 minutes every day would raise bone quality. Dr Fishman conducted another study with 741 elderly volunteers over a period of 10 years that concluded in 2015 which proved that yoga is safe, even for people who have suffered significant bone loss. "There are a series of anti-arthritis asanas for loosening every joint of the body," says Agarwala². The Tadasana, Tiryak Tadasana and Kati Chakrasana involve three different movements, like upward stretching, lateral stretching and twisting of the spine. Also, the Trikonasana helps in developing body structure strength. Backward-bending asanas, such as Bhujangasana, Sarpasanaand Dhanurasana, are excellent for relieving back pain and strengthening the spine. Surya Namaskar, which has 12 positions, is a complete practice for bone strengthening. **Do you know?** **Difference between yoga and exercise?** * When Yogasanas are performed, respiration and metabolic rates slow down. As a result, consumption of oxygen and body temperature drop. However, during exercise, breathing and metabolism speed up, oxygen consumption rises, and body gets hot. * Yoga postures tend to arrest catabolism whereas exercise promotes it. * Asanas are designed to have specific effects on the glands and internal organs, and to alter electrochemical activity in the nervous system. * The asanas are classified in to three groups beginners, intermediate, and advanced. Regular practice of a balanced program, tailored to individual needs is recommended for maximum benefits. 1. **Improving Blood Circulation:** By performing Yoga regularly, cardiac muscle tissue begins working better, increasing cardiac output. Blood circulation improves and blood stress normalizes and stabilizes. Regulated breathing oxygenates the blood and assists fresh nutrients to reach all peripheral vessels and capillaries. Improved circulation means that the brain receives more oxygen, resulting in improved alertness, memory, and mood. Other vital organs also receive a steady supply of the nutrients they need for optimal functioning. Adho Mukha Svanasana (Down dog), Virabhadrasana (warrior pose), Utthita Trikonasana (triangle pose), Urdhva Dhanurasana (Full wheel), Ustrasana (camel pose) are asanas to improve blood circulation. 2. **Bolstering Immunity:** Lack of sleep, poor nutrition, and life stress all lead to a weakened immune system and vulnerability to disease. Stress, more than anything, leads to a breakdown in the body's ability to defend itself against bacteria and viruses. When stressed, the hormone cortisol stays in the blood for extended periods of time, leading to increased inflammation. According to Psychology Today³, a new research published in the Journal of Behavioral Medicine suggests that yoga can be helpful in boosting the immune system and decreasing inflammation in the body as it lowers stress hormones and strengthens the nervous system, while also stimulating the lymphatic system, which removes toxins from the body. Yoga calms the mind and contributes to deeper, regulated sleep, which is crucial for wellness. Balasana (Child pose), Bhujangasana (cobra pose), Dhanurasana (Bow pose) and Matsyasana (Fish pose) are helpful in improving immunity 3. **Improving efficiency of Respiratory Organs:** Respiration is a two-way process: supplying oxygen to every cell in the body and then transporting carbon dioxide, the waste product of respiration, out of the body. Lungs have the important function of drawing in the oxygen, moving it into the blood stream, extracting the carbon dioxide from the blood stream and removing it from the body. Most people are habitual shallow breathers and do not use lungs to their full potential. Bitilasana (Cow pose), Marjaryasana (cat pose), Padangusthasana (Big toe pose) help improve the respiratory system. The size of lungs and chest is also enhanced. Yogic asanas and pranayama have been shown to lower the resting respiratory rate. * Complete breathing gives us more energy. The deeper our breath the more oxygen reaches our cells. At the cellular level oxygen is used for energy release. * Complete breathing helps us to think more clearly by supplying more oxygen to the brain. * It assists our immune system and helps to lower our heart rate. * Complete breathing also relaxes us, giving us a good night's sleep and is a great way to cope with stress. 4. **Complementing Performance of Excretory System:** As you know, food is digested in the digestive tract and nutrients are absorbed in the blood and waste is thrown out of the body. If the excretory system is not functioning properly the waste from the body is not thrown out completely and gets accumulated, leading to problems in the digestive system, urinary system and excretory system. Pawanmuktasan and other loosening movements help in releasing toxins from the joints. All forward bend, backward bend, and twisting asanas create pressure and stretch in the abdominal cavity. This improves the blood supply to the organs in the abdominal cavity like stomach, intestine, liver, gall bladder, kidneys and pancreas. As a result, the waste products including lactic acid, acid phosphate, urea, uric acid etc. are excreted. This helps in reducing fatigue. Recommended asanas include Pawanmuktasan, Dronasana, Bhujangasana, Shalabhasana, Dhanurasana, Uttana Vakrasana and Trikonasana. Mudras like Ashwamudra, Ashwinimudra, Yogamudra, Viparitakarni mudra, Sulabhatadagi mudra have positive effect on this system. 5. **Strengthening Muscular Tissues:** The Musculo-Skeletal system consists of bones, skeletal muscles, joints, tendons, ligaments, nerves and cartilage. It provides a frame to support the body and to enable it to move. Muscles, tendons and ligaments act on the bones to give the body its shape and posture. Yoga asanas can help redress problems associated with poor body posture and the effects of structural decay, because they strengthen weak muscles and stretch tight ones. For example, an individual who spends long hours sitting or at a computer can develop shortness of the hip flexors and an imbalance of the hip musculature. Regular Yoga practice strengthens and increases muscle tissue. Fat does not accumulate in the body. Yoga asanas and pranayama can help by combating and helping to reverse this gradual decay of the body's structure. By taking corrective action, the person's pain, illness or disease can at least be addressed, or in other cases, even ameliorated. **I. Tick the correct option** 1. Yogasutra was compiled by * (a) Patanjali * (b) Gheranda * (c) Shivananda * (d) Svatmarma 2. According to Patanjali, the definition of *Asana* is * (a) control of sense organs * (b) sitting in a cross-legged position * (c) sitting in a comfortable position * (d) control of diet and water intake. 3. How many types of Asanas are there in Yoga? * (a) 3 * (b) 4 * (c) 5 * (d) 12 4. Which Asana is good for the performance of the Excretory System? * (a) Sukhasana * (b) Tadasana * (c) Pawanmuktasana * (d) Virabhadrasana **II. Answer the following questions briefly.** 1. How is yoga helpful in improving lifestyle? 2. How do Asanas help bones and joint to grow stronger? **III. Answer the following question in 150-200 words** 1. Discuss Asanas as a preventive measure for disease. **Extension Activity** Take a round balloon and stretch it out. Take a deep breath and then exhale into the balloon. Pinch the end of the balloon and measure its diameter in cm. The image is a combination of a hand holding a balloon, string, and ruler setup to measure balloon diameter and a graph that shows 'Lung volume (cubic centimeters)' vs 'Balloon diameter (centimeters)'. How did you feel after five attempts? Measuring breath inhaling and exhaling capacity to understand the functioning capacity of your lungs by using a Balloon ## 3.2.1 Obesity Obesity is not a single disorder but a heterogeneous group of conditions with multiple causes each of which is ultimately expressed as obese phenotype. Obesity involves complex etiological links between the genetic, metabolic and neural frameworks on the one hand, and behavior, food habits, physical activity and socio-cultural factors on the other. Obesity is a condition in which excess body fat accumulates to such an extent that health may be affected. It is commonly defined as a Body Mass Index (BMI) of 30kg/m2 or higher. Obesity, in absolute terms, is an increase of body adipose tissue (fat tissue) mass. Obesity, which was once viewed as the result of lack of will power, or a lifestyle "choice" the choice to overeat and under exercise, is now being considered more appropriately by the modern world as a chronic disease, which requires effective strategies for its management. There are different methods to measure obesity. | MEASURING OBESITY | DETAILS | | :----------------- | :-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- | | BODY MASS INDEX | BMI is a value derived from the mass (weight) and height of a person. The BMI is defined as the body mass divided by the square of the body height, and is universally expressed in units of $kg/m^2$, resulting from mass in kilograms, height in meters. | | | **Body Mass Index 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 | Do you know other methods of measuring obesity? ## 3.2.2 Asanas to Prevent Obesity VAJARASANA In Sanskrit _Vajra_ means *thunderbolt* and since the final position of this asana looks like thunderbolt, it is called Vajrasana. _Vajra_ is also the major _Nadi_ directly connected to the Genito-Urinary system. Body parts involved in performing _Vajarasana_ are feet, ankles and knees. Garudasana (Eagle pose) and Baddha Konasana (Butterfly pose) are preparatory asanas for Vajarasana. **Procedure** 1. Sit with legs extended together, hands by the side, palm resting on the ground, fingers together and pointing forward. 2. Fold the right leg at the knee and place the foot under the right hip. 3. Similarly fold the left foot and place it under the left hip. Feet should touch the sides of hips The image is a diagram of a person doing Vajrasana(Diamond pose). There are text annotations pointing to parts of the body: -Gaze and focus at one point in front of you -Chin parallel to the floor -lift the chest -Engage the core muscle -keep the knees together -crown if the head points towards the sky - shoulders down and rolled back -big toes touch each other 4. Now place your hands on the knees, with the palms resting on the knees. 5. Back and head should be straight but not tense, gaze in front or close your eyes and relax. 6. Avoid excessive backward arching of the spine. 7. Breathe normally and fix the attention on the flow of air passing in and out of the nostrils. 8. While returning to the original position, bend a little towards right side, take out your left leg and extend it. 9. Similarly, stretch out your right leg. **Suggested Asanas to relax muscles after Vajarasana** Dandasana and Savasana to release the stress around the back, legs and the hips. Advance pose - Paryakasana (Couch Pose), Bhekhasana (Frog pose II), Laghuvajarasana (Little thunderbolt pose) **Benefits** (a) Vajrasana increases flexibility in the ankles. (b) Folding of knees and thighs stretches the quadriceps muscles and improves blood circulation. (c) Elevating the spine from the floor, alters the flow of blood in the pelvic region and pelvic muscles are strengthened. (d) Vajrasana can be practiced even after a meal. In fact, it increases the efficiency of the digestive system and aids digestion. (e) It increases the blood circulation in the abdominal area. (f) This asana helps with people suffering from sciatica and sacral infections. (g) It is beneficial for those suffering from stomach ailments such as peptic ulcer or hyper acidity. (h) It strengthens the pelvic muscles which helps prevent hernia and aids women in childbirth. **Do You Know?** Despite initial problems, many of the asanas can be performed with certain modifications till the body acquires required flexibility and proficiency. **Contraindications** (a) Person suffering from piles should not practice it. (b) This asana should not be practiced if one is suffering from injured ligaments at the ankles or at the knees. (c) Those suffering from hernia or intestinal ulcers should take medical advice and guidance before practicing this asana and should perform it under supervision of a trained yoga teacher. (d) Runners should avoid this if they have injury in their hamstrings or the calves. (e) This asana is not to be practiced by people who have severe arthritis and pain in the knees. HASTASANA (HASTOTTANASANA) The name comes from the Sanskrit words Hasta meaning arms, Uttana meaning stretched up, and asana meaning posture The image is of a stick figure demonstrating Trikonasana -Arms raised above the head; fingers interlocked -Stand with feet firmly together -Bend from waist **Technique** 1. Stand on the ground with feet together 2. Inhale and raise arms over the head; interlock the fingers. 3. While exhaling bend from the waist to the left side. 4. Hold the posture for a while and, while inhaling, come back to the center. 5. Repeat the practice on the right side **Benefits:** 1. This *asana* improves curvature of the spine. 2. It exercises back, neck and spinal joints. 3. This *asana* relieves constipation. 4. It makes the waist slim, the chest broad and removes fatty deposits on hips. It also increase height of growing children. **Contraindications:** 1. Avoid this *asana* if you are suffering from severe back, neck and shoulder pain. 2. Patients suffering from pain in the Sciatic nerve should also avoid practicing this *asana*. The image shows a person in Ardhamatsyendrasana Pose(half spinal twist) There are text annotations pointing to parts of the body: -Reach up through the crown and chest point -Extend hand and fingers down -Sole of foot flat on floor -Leverage the twist with a slight elbow pressure against the knee -Turn your gaze over your shoulder in the direction of the twist -Roll shoulders back and down -Entire torso revolves around spine -Anchor down through bones in the hips ## ARDHA MATSYENDRASANA The name comes from the Sanskrit words Ardha meaning half, Matsya meaning fish, Eendra meaning king, and asana meaning posture. The final position of this asana is just like Half- Lord of the Fish that is why it is called Ardha- Matsyendrasana. This posture is also known as "Half Spinal Twist Pose". Body parts and organs involved in performing this asana are arms, shoulders, lower back, middle back, hamstrings, hips, psoas muscles, stomach, pancreas, small intestine, large intestine, liver, kidney and gall bladder. Dhanurasana, Bhardvajasana and the hand down variation of the Ardhamatsyendrasana are the preparatory asanas which can be practiced before. In this position there is a strong twist on the abdomen and spine. The right arm is pressed against the left knee and the left arm is wrapped behind the back, leading to an increased twist on the body. The chest is open and the spine is erect. One side of the abdomen is compressed, and the other side is stretched. The right leg and knee remain on the floor. The left knee should be close to right armpit. **Procedure** 1. Sit extending both the legs stretched out. Make sure that your feet are placed together and your spine is absolutely erect. Place your hands by the side, palms resting on the ground, fingers together pointing forward. 2. Bend the right leg at knee such that the heel of the right foot lies next to the left hip. 3. Now folding the left leg, bringing it from above the right knee, placing the left foot on the ground beside the right knee. The left knee should point upwards. 4. Now place the right hand on the left side of the left knee. The left knee should remain at the left side of the right armpit. 5. Straighten the right hand and hold the toe or ankle of the left leg 6. Twisting the body to the left side, look backwards. Place the left hand bringing it from the back on the right thigh. Gaze should be towards the back. 7. While returning to the original position first release the hand from the thigh and turn head forward 8. Now bring the back to normal position after loosening the right hand. 9. Bring the left leg to its original position. 10. Bring the right leg also to original position. 11. Repeat it similarly from the other side by folding the left leg first. Advance Asanas - Full Matsyendrasana **Benefits** 1. Ardh Matsyendrasana increases lung capacity and improves oxygen supply to the lungs 2. This *asana* increases purification of the blood as well as of the internal organs. 3. It is an *asana* that is useful for diabetics (b-cells and t -cells), with concentration on the pancreas. 4. This *asana* regulates the secretion of bile and adrenaline. 5. It stimulates functioning of the liver and kidneys. 6. Ardh Matsyendrasana increases the elasticity of the spine, tones the spinal nerves and improves the functioning of the spinal cord. It also benefits the muscles of shoulder and back. 7. It is an *asana* that is helpful for those suffering from constipation and dyspepsia. 8. This Asana improves liver efficiency and removes debility of kidney **Contraindications** 1. This *asana* should be avoided during pregnancy and menstruation due to the strong twist in the abdomen. 2. People who have undergone heart, abdominal or brain surgeries should not practice this asana. 3. Care should be taken by those with peptic ulcer or hernia while performing this asana. 4. Those with severe spinal problems should avoid the *asana*. While those suffering from mild slipped disc may benefit from it, but in severe cases it should be avoided. The image shows person in Trikonasana(triangle pose) There are text annotations pointing to parts of the body: -keep your arm straight -Keep your neck straight as you look up you -Keep the hand parallel to the ground -keep leg at an angle of 45 -look at the raised hand -keep your Knee straight as you look up **TRIKONASANA** The name Trikonasana comes from the Sanskrit words Trikona meaning triangle and Asana meaning posture. This is a standing posture using the legs to firmly ground the lower body (creating a triangle with the floor) and through the vertically extended arm stretching the upper body (creating a triangle between the front foot and grounded hand). Trikonasana stretches the muscles of the arms, trunk and legs. The primary muscles stretched in this posture are the front leg hamstrings and the abdominal and back muscles. The primary muscles strengthened in this posture are the quadriceps and the gluteal muscles. Virabhadrasana (Warrior pose I) and Virbhadrasana II (Warrior pose II) are preparatory asanas for Trikonasana **Procedure** 1. Stand straight with legs together, hands by the side. 2. Spread feet to keep two or two and half feet distance between the legs and raise both arms parallel to the shoulders. 3. Slowly bending laterally towards the right side touch the toe of the left leg with the forefinger and middle finger of the right hand and raise the left hand towards the sky. Fix your gaze towards the left hand. Inhale when you start your pose and exhale when you are going down. Once you are in the *asana* breathe in a very uniform and smooth manner. 4. After maintaining the position for 5 breaths, slowly return to the second position. 5. Now slowly start bending laterally towards the left side and touch the toe of right leg with left hand and Keep right hand pointing towards sky. Fix your gaze towards the raised hand. 6. While returning to the original position bring down your raised hand, and stand erect with legs together. 7. Perform three to five rounds of Trikonasana Relaxation pose - Uttanasana (Standing Forward Bend Pose), Tadasana (Mountain Pose), Dandasana (Staff Pose) **Benefits** 1. Trikonasana is very important for people who practice activities like walking or cycling as it increases flexibility and movement in the hips. It helps in strengthening the pelvis and legs, and developing balance in your lower body. 2. It strengthens the back and abdominal muscles. 3. It improves the capacity of the heart and improves cardiovascular functioning. 4. Trikonasana improves backache and arthritis 5. This asana helps burn fat and is recommended for those suffering from over-weight and obesity **Contraindications** 1. Avoid trikonasana if suffering from migraine, low or high blood pressure, or neck and back injuries. 2. A person suffering from diarrhea shouldn't perform this asana. 3. Those who experience dizziness shouldn't look down at the floor during the final stage. 4. Those suffering from cervical spondylosis should perform the *asana* with proper precautions The image shows person in Urdhva Hastotanasana (Upward salute) There are text annotations pointing to parts of the body: -Wrists in line with shoulders -Shoulders away from ears -shoulders in line with hips -knees in line with ankles -Neutral Pelvis -Arms engaged ## URDHVA HASTOTTANASANA The name Urdhva Hastotanasana comes from the Sanskrit words Hasta meaning arms, Uttana meaning stretched up, and asana meaning posture. This asana is also known as - Palm Tree Pose, Upward Hand Stretch Pose, Upward Salute, Raised Hands Pose, Tadasana and Urdhva Baddhanguliyasana. It is a standing posture and is considered a warm-up yoga posture to prepare the body for more intense yoga asanas. Arms, shoulders, upper back, neck, psoas muscles are involved in performing UrdhvaHastotanasana **Procedure** 1. After relaxing the neck muscles with clockwise and anti-clockwise rotation, relax the arms and neck completely. 2. Inhaling deeply, raise arms above your shoulders and head, and interlock fingers. 3. As you exhale, go on to your toes and stretch. 4. Inhale again and stretch arms up. Stretch your legs while firmly rooting toes on the ground and feel the stretch at the shoulders and neck. Remember, the deeper the stretch upwards, the deeper the posture. Try and balance the body on the toes bringing the eyes to focus at any one point straight ahead. 5. Remain stretched upwards for about 8 breaths. 6. Release the posture by stretching the arms backwards and as you exhale bring the arms down and feet firmly on the floor **Benefits** 1. The stretch of the spinal bone promotes proper growth and clears up congestion of the spinal nerves at the points at which they emerge from the spinal column. It helps to give control over muscular movement and stimulates the entire nervous system of the body. This asana improves curvature of the spine and exercises back, neck and spinal joints. 2. It stretches and tones the abdominal muscles, hence improving digestion. 3. The chest is expanded, giving room for clear passage for breathing from the diaphragm. This in turn relieves asthma and heavy breathing. 4. It relieves constipation. 5. It makes the waist slim, the chest broad; removes fatty deposits on hips and also increase height of growing children. Advance Pose - Garudasana (Eagle Pose), Anuvittasana (Standing Back bending pose) **Contraindications** 1. Avoid this *asana* if you are suffering from severe back, neck and shoulder pain. 2. Patients suffering from sciatica should also avoid practicing this asana. **I. Tick the correct option** 1. According to WHO the criteria for overweight as per BMI is * (a) 18.5-24.9 * (b) 25-29.9 * (c) 30-34.9 * (d) 35-39.9 2. Which as *asana* improves efficiency of liver? * (a) Vajrasana * (b) Makrasana * (c) Ardhamatsyendrasana * (d) Tadasana 3. Which *asana* is suggested to relax muscles after performing Vajarasana? * (a) Sukhasana * (b) Savasana * (c) Sarvangasana * (d) Virabhadrasana **II. Answer the following questions Briefly** 1. Write the procedure of practicing Vajarasana? 2. Explain how Trikonasana is helpful in management of obesity? 3. What modification can be done to learn Ardhamatsyendrasana **III. Answer the following question in 150-200 words** 1. Discuss the Yogic methods to manage obesity in detail. 2. Write down benefits and contraindications of Tadasana. 3. Explain procedure and benefits of Ardhmatsyendrasana. **Extension Activity** Stand in straight posture on toes, close your eyes, Stretch your arms straight above your head. Maintain this position for 10 seconds. Now, open your eyes and maintain same posture for next ten seconds. Were you able to maintain your balance? What difference did you feel in both activities? ## 3.3.1 Diabetes Mellitus Diabetes Mellitus is a metabolic disorder where there is a defect in utilization of sugar by the body. Carbohydrates from the food that we consume are turned to glucose is the main source of energy for all bodily functions. Blood level of glucose is controlled by a hormone called Insulin, which is produced by the pancreas. In some people the quantity or quality of insulin secreted by the pancreas maybe insufficient or ineffective. Hence there is an altered absorption and utilization of glucose from the blood. This results in an increased level of blood sugar. Another reason for Diabetes mellitus is the cells not using insulin properly, which is known as Insulin resistance. **Clinical Symptoms** * Polyuria: Excessive urination * Polydipsia: Excessive thirst. * Dehydration due to excessive urinary output. * Polyphagia: Increased appetite. * Loss of body weight, decreased resistance. The image is a cartoon. There are text annotations: -Always tired -Frequent urination -blurry vision -Sudden weight loss -Numb or tingling hands or feet -Always thirsty -Wounds that wont heal -Sexual problems -Vaginal infection Problems, which diabetics encounter more often: * Heart Attacks. * Rapid deterioration of vision and blindness. * Kidney diseases. **Extension Activity** Talk to some people suffering from Type 1 and Type 2 Diabetes. Ask them to describe what it is like to live with the problem and to demonstrate how they manage it. How many of them are aware of Yogic asanas for management of the problem? **Management of Diabetes Mellitus** Dietary management: It varies according to the severity of the disease, activity and metabolic needs. There are certain general principles for all diabetic diets. * A diabetes diet is a healthy-eating plan that is naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. * High fiber in diet helps in controlling Diabetes by preventing excessive rise in blood glucose. It also helps in decreasing blood cholesterol and triglycerides and assists in reducing weight. Foods Allowed liberally: Green leafy vegetables, some fruits, clear soups, and lemon water. **Yogic Management** Kriyas: Kunjal, Vastradhouti, Kapalabhati, Agnisar and Nauli Suryanamaskara and selected practices of Yogic Sukshma Vyayama Asanas Asanas: Bhujangasana, Paschimottanasana, Pavanamuktasana, Ardhmateyendrasana Pranayama: Nadishuddi, Surabhedana, BhastrikaandBhramari **Extension Activity** Sit on a chair comfortably. Shift towards the front of your chair. Bring the hands behind you and hold onto the seat of the chair with your hands. Start inhaling and roll the chest forward and up. Roll the shoulder back and down. Draw the shoulder toward one another. Look toward the sky. Discuss your understanding of the body muscle movement during the practice of Asana. ## 3.3.2 Asanas to Prevent Diabetes Mellitus BHUJANGASANA The image is of drawing of a person demonstrating Bhujangasana(cobra pose) There are text annotations: -Chest expanding Forward and Up -Shoulder width apart; Fingers spread wide -Elbows bent -Shoulder rolling down -Top of feet pressing down on the ground -Thighs and Hips In Sanskrit the word Bhujanga means Cobra. Since the final position of this *asana* resembles the 'Hooded Snake' therefore it is called Bhujangasana. Body parts used in Bhujangasana are lower back, middle back, upper back, biceps and triceps, core (abs), psoas muscles. This *asana* is done in prone position. Preparatory postures for Bhujangasana are stretches like Standing Spinal Twists, Standing Side Bend Pose, Standing Backbend, Standing Side Stretch, Standing Pelvic Circle and Standing Forward Fold to open up the arms and lower back. **Procedure** 1. Take prone position, legs together, toes together pointing outward, hands by the side of the body, fingers together, palm facing upward and forehead resting on the ground. 2. Fold hands at the elbows, place palms on the ground, on each side of the shoulder, thumb should be under the armpit. Bring chin forward and place it on the ground. Gaze in front. 3. Inhale and raise your body upwards while placing both palms near the upper abdomen on the floor. Exhale once you have expanded the upper body. 4. Raise chin and extend head backward as far as possible. Raise the upper body - thorax turning spine backward. Caution, raise body only up to the navel; do not raise the navel. Remain in this position, breathing deeply. Gradually move into slow breathing. To stay in this yoga asana for a longer time ensure the weight of the body is spread evenly around the shoulders, lower abdomen, thighs, back and elbows. If all the weight is on the lower abdomen, then breathing becomes difficult thus causing you to loose balance. 5. Then slowly lower your body to the ground, starting from upper part of the navel region, thorax, shoulders, and chin and lastly place the forehead on the ground. Place the arms close to your sides and relax. 6. Bring the body to a relaxed stage in Makarasana and breathe slowly, focusing the mind on the movement of the spine. With every exhalation contract the spine and release the stress around it. Relaxation Posture - Utthita Balasana (Wide Child's Pose), Vajarasana, Savasana, Matsyasana. Advance asana - Salabasana, Dhanurasana, Ustrasanacan