Unit IIIYoga & Lifestyle

Contents of Chapter• Asanas as preventive measures

• Obesity: Procedure, Benefits & contraindications for Vajrasana, Hastasana, Trikonasana, ArdhMatsyendrasana

• Diabetes: Procedure, Benefits & contraindications for Bhujangasana, Paschimottasana, Pavan-Muktasana, ArdhMatsyendrasana

• Asthema: Procedure, Benefits & contraindications for Sukhasana, Chakrasana, Gomukhasana,Parvatasana, Bhujangasana, Paschimottasana, Matsyasana

• Hypertension: Tadasana, Vajrasana, Pavan Muktasana, Ardha Chakrasana, Bhujangasana,Sharasana

• Back Pain: Tadasana, Ardh Matsyendrasana, Vakrasana, Shalabhasana, Bhujangasana

Yoga is essentially a spiritual discipline based on an extremelysubtle science, which focuses on bringing harmonybetween mind and body. It is an art and scince of healthyliving. The word ‘Yoga’ is derived from the Sanskrit root‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’. As per Yogicscriptures the practice of Yoga leads to the union ofindividual consciousness with that of the UniversalConsciousness, indicating a perfect harmony between themind and body, Man & Nature. According to modernscientists, everything in the universe is just a manifestationof the same quantum firmament. One who experiences thisoneness of existence is said to be in yoga, and is termed asa yogi, having attained to a state of freedom referred to asmukti, nirvana or moksha. Thus the aim of Yoga is Self-realization, to overcome all kinds of sufferings leading to'the state of liberation'

• The main goals of “Yoga in Daily Life” are:• Physical Health• Mental Health• Social Health• Spiritual Health• Self-Realisation or realisation of the Divine within us• These goals are attained by:• Love and help for all living beings• Respect for life, protection of nature and the environment• A peaceful state of mind• Full vegetarian diet• Pure thoughts and positive lifestyle• Physical, mental and spiritual practices• Tolerance for all nations, cultures and religions

• To live a healthy life, it is important to do healthy things and follow a healthy lifestyle.The modern world is facing a pandemic of lifestyle disorders that require changes tobe made consciously by individuals themselves. Yoga places a great importance on aproper and healthy lifestyle whose main components are as follows :

• Achar – Yoga stresses the importance of healthy activities such as exercise andrecommends asanas, pranayamas, and kriyas on a regular basis. Cardiorespiratoryhealth is one of the main by-products of such healthy activities.

• Vichar – Right thoughts and right attitude toward life is vital for well-being. Abalanced state of mind is obtained by following the moral restraints and ethicalobservances (yama-niyama). As Mahatma Gandhi said, “there is enough in this worldfor everyone's need but not enough for any one person's greed”

• Ahar – Yoga emphasizes the need for a healthy, nourishing diet that has an adequateintake of fresh water along with a well-balanced intake of fresh food, green salads,sprouts, unrefined cereals, and fresh fruits. It is important to be aware of the need fora satwica diet, prepared and served with love and affection.

• Vihar – Proper recreational activities to relax body and mind are essential for goodhealth. This includes proper relaxation, maintaining quietude of action-speech-thoughts, and group activities, wherein one loses the sense of individuality. KarmaYoga is an excellent method for losing the sense of individuality and gaining a sense ofuniversality.

•

Asanas as Preventive Measure• The modern world is facing a pandemic of lifestyle disorders that

require changes to be made consciously by individuals themselves,and as yoga is the best lifestyle ever designed, it has potential in theprevention, management, and rehabilitation of prevalent lifestyledisorders. Yogic lifestyle, yogic diet, yogic attitudes, and variousyogic practices help humans to strengthen themselves and developpositive health, thus enabling them to withstand stress better. Thisyogic “health insurance” is achieved by normalizing the perceptionof stress, optimizing the reaction to it, and by releasing the pent-upstress effectively through various yogic practices. Major benefits ofyoga may occur due to its lifestyle components (healthy diet,activity, relaxation, and positive attitude) as well as psychosomaticharmonizing effects of pranayama and yogic relaxation. Yoga placesa great importance on a proper and healthy lifestyle whose maincomponents are achar (healthy activities), vichar (healthyrelationships), vichar (healthy thoughts), ahar (healthy food), andvihar (healthy recreation). The basic yogic principles useful in themanagement of lifestyle disorders are discussed includingpsychological reconditioning and development of appropriateattitudes; stress management normalization of metabolism; andrelaxation, visualization, and contemplative practices.

A Yogic Approach to Prevention and Management of Lifestyle Disorders

Cultivation of right attitudes:-The most important part of tackling lifestyle disorders is the cultivationof right attitudes by the development of yogic attitudes toward every part of life. This is vital toreduce the stress that is more often an inner over-reaction than the response to any externalstimuli. The therapists need to stress the importance of the individual taking the opposite viewtoward negative thoughts and actions as well as emphasis on the cultivation of Karma Yoga, RajaYoga, and Bhakti Yoga principles in daily life.

Healthy heart-friendly diet:- It is important to have a diet that is of a healthy nature. Meals should betaken regularly and there should be adequate amounts of green vegetable salads, sprouts,fenugreek, turmeric, bitter gourd, and neem. There should be the minimum possible amount ofsalt in the diet and it should have adequate potassium and calcium that are present in fruits andlow-fat dairy products. Some good pointers are: eat when hungry and after the previous meal hasbeen digested, take regular small meals with complex carbohydrates, and avoid refined foodstuffsand junk foods.

Breath–body movement coordination practices:-Practices that enhance mind–body harmony throughthe use of “breath-linked movements” should be emphasized. Sukshma vyayama and sheetalikarana vyayama practices as well as the enjoyable jathis of the Gitananda tradition are useful inthis regard. The surya namaskar when done slowly with breath awareness can also producepsychosomatic harmony and the postures can be held without strain for a short period withmeditative awareness of the surya mantras (names of the sun).

Yoga asanas:-Modified versions of the following asanas as per physical condition and other associatedhealth problems of the patient may be used. Standing postures such as tada asana, trikona asana,padottana asana, hasthapada asana, padangushta asana, and mehru asana are useful. Pronepostures that are of benefit include bhujanga asana and ardha shalaba asana while useful sittingpostures include vakra asana, gomukha asana, ushtra asana, shashaha asana, and yoga mudraasana. The supine postures include matsya asana, pavana mukta asana, and eka and dwipadauttanpada asana. Topsy turvy postures may help in resetting baroreceptor reflex mechanisms thatregulate BP. This may also be achieved by “head-below-heart” postures that do the same if thepatient cannot do postures such as sarvanga and sethubanda sarvanga asana.

Pranayamas:Vibhaga and pranava pranayama are beneficial as also chandra bhedana andchandra nadi pranayamas help reduce sympathetic overactivity. Savitri, nadi shuddhi(aloma viloma in the Gitananda tradition), and bhramari pranayama are excellentpractices to reduce stress. Pranayamas such as sheetali and sitkari also produce a senseof relaxation.

Kriyas to cleanse the toxins:-For patients who are able to do them, cleansing practices suchas kunjal, nauli, kapalabhati, agnisara, shanka prakshalana may be done as deemed fitfor the individual predisposition.

Mudras:-Viparita karani, shanmuki mudra, and brahma mudra are all useful in variousways. Viparita karani helps by virtue of being “head-below-heart” and also has aprofound effect on the psycho-neuro-endocrine axis. Shanmuki mudra produces asense of inner calm while brahma mudra by virtue of working with breath and vibration(nada) induces a sense of relaxation and reinvigoration in the head and neck region thatreduces stress and normalizes reflex mechanisms.

Yogic relaxation:-Hatha Yoga relaxation practices that can be done from shavasana includespandha nishpandha kriya (alternate tension and relaxation), marmanasthanam kriya(part-by-part relaxation), and kaya kriya (dynamic body relaxation). Jnana Yogarelaxation practices such as anuloma viloma kriya and yoga nidra can help reduce stresslevels and create psychosomatic harmony. Even simple makara asana offers an excellentantidote to stress and benefits the patients of all psychosomatic disorders.

Dharana and dhyana:-Concentrative practices that induce a state of meditation include thepopular om japa and ajapa japa. Chakra dhyana is another useful practice whilemandala dharana may be done on all chakras with special emphasis on anahata chakrato harmonize prana vayu that is based in the heart region and on the navel center toharmonize the samana vayu at manipura chakra.

Life Style Diseaseand Their Asanas

• Obesity (Vajrasana, Hastottanasana, Trikonasana,

Ardhamastyendrasana)

• Diabetes (Bhujangasana, Paschimottanasana, Pavan Muktasana,Ardha Mastyendrasana)

• Asthma (Sukhasana, Chakrasana, Gomukhasana, Parvatasana,Bhujangasana, Paschimottanasana, Matsyasana)

• Hypertension (Tadasana, Vajrasana, Pavan Muktasana,ArdhChakrasana, Bhujangasana, Shavasana)

• Back Pain (Tadasana, Ardha Mastyendrasana, Vakrasana,Shalabhasana, Bhujangasana)

Obesity

• Obesity means having excess body fat. Obesityis not just a cosmetic consideration. It is achronic medical disease that can leadto diabetes, high blood pressure, obesityassociated cardiovascular disease suchas heart disease, gallstones, and other chronicillnesses. Obesity is difficult to treat and has ahigh relapse rate. Most people who loseweight regain the weight within five years.

• The definition of obesity varies depending on what onereads. In general, overweight and obesity indicate a weightgreater than what is healthy. Obesity is a chronic conditiondefined by an excess amount of body fat. A certain amountof body fat is necessary for storing energy, heatinsulation, shock absorption, and other functions.

• Body mass index best defines obesity. A person's heightand weight determines his or her body mass index. Thebody mass index (BMI) equals a person's weight inkilograms (kg) divided by their height in meters (m) squared(more information will be found later in the article). SinceBMI describes body weight relative to height, there is astrong correlation with total body fat content in adults. Anadult who has a BMI of 25-29.9 is overweight, and an adultwho has a BMI over 30 is obese. A person with a BMI of18.5-24.9 has a normal weight. A person is morbidly obese(extreme obesity) if his or her BMI is over 40.

Asanas for Obesity

Procedure, Benefits and Contraindications for:

• Vajrasana

• Hastottanasana

• Trikonasana,

• Ardh Matsyendrasana

Vajrasanahttps://www.youtube.com/watch?v=6ENS6YiE0OA

• Vajrasana, also known as the diamond pose, is the simple Asanathat can be practiced even after lunch or dinner. This Asanaresembles more or less the Namaz pose in which Muslims sit forprayer.

Procedure:1.Keep the soles of the feet on both sides of the anus i.e. place the

thighs on the legs one over the other and the soles on the buttocks.2.The calves must touch the thighs. The part from the toe to the knee

should touch the ground. The whole burden of the body is put onthe knees and ankles.

3.Keep the spine straight and close the eyes.4.Keep the right palm on right knee and left palm on left knee. Inhale

slowly then exhale.5.Initially, start by sitting in this posture for 5 minutes. Gradually

increase the time for 15 minutes.

Benefits of Vajrasana:1.This asana performed immediately after food aids the rate of

digestion.2.Regular practice of vajrasana relieves constipation, acidity, increases

digestion process. Those suffering from gas belchings, flatulenceand frequent farts can practice vajrasana immediately after lunch ordinner.

3.It also rids off back pain, stomach disorder, and urinary problems.4.It strengthens the sexual organs, and increases blood circulation.It is a preferred posture for meditation and concentration.Precautions & Contraindications:1. A person suffering from joint pain should avoid this asana.2. People who have any spinal column ailments, especially on the

lower vertebrae should not attempt this pose. Those with hernia,intestinal ulcers and other diseases of the small and large intestineshould practice this pose under expert guidance and advice.

Hastottanasanahttps://www.youtube.com/watch?v=7M26SuXFQNw

Hastottanasana is made up of three word- hasta,uttanaand asana. Hasta means arms and stretched upand asana means posture. In this posture the armsupwards so that is why called hastottanasana.

Procedure1. Stand erect on the ground with both feet together2. Inhale slowly and raise both arms over the head3. With palms facing up, interlock your fingers.4. Exhale and bend from the waist towards the right side5. Comfortably for 5-10 seconds6. Inhale and come to the centre7. Repeat it from left side as well

Benefits1. It relaxes the whole body.2. It relieves the muscle pain in neck, shoulders and arms3. It helps in increasing the height of growing children4. In increases the flexibility of spine.5. This is one of the best yoga poses to burn the fats from abdominal

sides because of experiencing extra stretching in these areas.6. It ensures proper movement to the alimentary canal, especially the

stomach, intestine and large intestines, which result in relieving ofconstipation.

Precautions1. One should bend from the waist only2. Stretch the arms up as much as possible3. One should not bend forwardContraindicationsDuring hernia, abdominal inflammation, Preganancy, Headache,

Dizziness this asana should be avoided

Trikonasanahttps://www.youtube.com/watch?v=S6gB0QHbWFE

Trikonasana: Trikona" means "Three angles" and "Asana" means "Pose" inSanskrit. This asana look like the triangle shape so it is called asTrikonasana. This asana stretches the muscles and improve the functionsof the body. This is a good exercise for pregnant women. This asanais known to stretch the muscles and improve the regular bodilyfunctions.

Procedure:• Starting Position: Stand upright keeping the spine erect, head straight,

feet together with big toes and heels slightly touching each other. Handsto the side of the body. The weight of the body should neither be on theheels nor on the toes but distributed evenly on both of them. Relax andtake deep breaths.

• Move the legs 3-4 feet distance apart. Raise both the arms straight out tothe sides, in line with the shoulders and parallel to the floor with thepalms facing downwards.

• Move the right foot to the outside direction. Turn the left foot slightly tothe inward direction. The knees must remain straight throughout thepractice.

• Slowly begin to bend the trunk towards the right side.Make sure the body doesn’t go in the forwarddirection.

• Once the trunk is completely bent the hand must beclose to the right ankle with the fingers slightlytouching the floor.

• Ideally the right palm rest on the floor. Avoid forcingthis position as with regular practice it comes easily onthe floor.

• Stretch the left arm vertically. Move the head in theupward direction and look straight.

• Hold the position for a minute or half or even lesser inthe beginning. Gradually increasing the time as youbegin to feel more comfortable.

• To return, lift the arms first and then slowly move thetrunk back in the upright position. Relax the body.

Benefits of Trikonasana (Triangle pose)• Stimulate and improve the function of blood through the entire body.• Strengthens and stretches the hips, back, arms, thighs and leg.• Reduces blood pressure, stress and anxiety and Transactional calm the

mind• Cure indigestion ans stimulate the function of kidney.• Gives flexibility to groins, hamstrings and hips.• .This asana improve the balance and increases concentration.

Precaution• Bend from the waist only and as much as possible.• Maintain the final posture with normal breathing.• Avoid leaning forward or backward while performing this arena

Contraindication: Avoid doing this pose if you are suffering frommigraine, diarrhoea, low or high blood pressure, or neck and backinjuries. Those with high blood pressure may do this pose but withoutraising their hand overhead, as this may further raise the blood pressure.

Ardhamastyendrasanahttps://www.youtube.com/watch?v=fMxEHVzcAJ4

• Half Spinal Twist pose is one of the best and mostimportant asanas in Hatha Yoga. It has a huge amountof benefits which cover all the body systems.

• In Sanskrit language 'ardha' means 'half', 'matsya'means 'fish', 'indra' means 'king' and 'asana' means'pose or posture'. So it is called as ArdhaMatsyendrasana. Basically it is stretching of entirespinal cord. Effective in strengthening the spine andbringing flexibility.

• This asana must be practiced either first thing in themorning or at least four to six hours after a meal.Your stomach and bowels must be empty when youpractice this asana. The food must be digested so thatthere is enough energy to expend during the practice.

Procedure:• Sit in vajrasana position or sit straight with stretching your legs in front of you• Keep the right foot by the side of the left buttock.• Keep the left leg on top, with the foot in front of the right knee and the left knee

raised upward (or the left foot can be placed by the outside of the right knee or right thigh).

• Inhale and raise the arms shoulder high, keeping the elbows straight.• Exhaling, twist to the left, place the right arm by the outer side of the left knee and

hold the left ankle with the right hand.• Take the left arm behind the back and rest the back of the left hand against the

right side of the waist.• Hold on the position.• The final position of each stage should be held while breathing, naturally.

Hold the position as long as comfortable.• Then inhale and raise the right arm shoulder high, keeping the elbows straight.• Exhaling, release the left twist, place the right hand by the side of right buttock

and left hand by the side of left buttock.• Take a deep breath and relax.• Repeat the same from the other side.• Practice on both sides.

Benefits:• It stimulates liver, spleen and pancreas and helps regulate their

functioning• It is beneficial for intestines too.• It rejuvenates the nerves around the naval• It strengthens the spinal column and muscles of the back.Precautions• Twist the spine with support of the aim.• Toes of the foot kept near the outside of knee should be facing

forward.• While twisting the spine, simultaneously move the arm, trunk and

head.• Do not give jerk to the spineContraindications• Person suffering from peptic ulcer, hernia and severs arthritis

should not perform this asana.• Person with sciatica or slipped disk should be cautious and seek

expert advice.

Diabeteshttps://www.youtube.com/watch?v=X9ivR4y03DE

• Diabetes is a diseases that involve problems with the hormone insulin.Normally, the pancreas (an organ behind the stomach) releases insulin tohelp your body store and use the sugar and fat from the food we eat.Diabetes can occur when the pancreas produces very little or no insulin, orwhen the body does not respond appropriately to insulin. As yet, there isno cure. People with diabetes need to manage their disease to stayhealthy. These days, this condition can happen to anybody, irrespective ofage, place, or genetic history. Yet, there's nothing to fret about becausethe condition can be controlled with a little awareness and care. Goodfood, regular exercise, and a few minutes of yoga practice everyday.

Diabetes can be classified as Type 1 or type 2 or it can even begestational - occurring with pregnancy

• Type 1 diabetes is caused by No production of insulin and this is verydifficult to treat with

• Yoga.• Type 2 diabetes which is caused by life style, stress related diseases can be

effectively treated with Yoga.• Gestational diabetes: This type occurs in women during pregnancy when

the body can become less sensitive to insulin. Gestational diabetes doesnot occur in all women and usually resolves after giving birth.

Symptoms • frequent urination• feeling very thirsty and drinking a lot• feeling very hungry• feeling very fatigued• blurry vision• cuts or sores that don’t heal properly• People with type 1 diabetes may also experience irritability and mood

changes, and unintentionally lose weight. People with type 2 diabetes mayalso have numbness and tingling in their hands or feet.

• Although many of the symptoms of type 1 and type 2 diabetes are similar,they present in very different ways. Many people with type 2 diabeteswon’t have symptoms for many years. Then often the symptoms of type 2diabetes develop slowly over the course of time. Some people with type 2diabetes have no symptoms at all and don’t discover their condition untilcomplications develop.

• The symptoms of type 1 diabetes develop fast, typically over the course ofseveral weeks. Type 1 diabetes, which was once known as juvenilediabetes, usually develops in childhood or adolescence. But it’s possible toget type 1 diabetes later in life.

• Causes of type 1 diabetes• The body’s immune system is responsible for fighting off foreign invaders,

like harmful viruses and bacteria. In people with type 1 diabetes, theimmune system mistakes the body’s own healthy cells for foreign invaders.The immune system attacks and destroys the insulin-producing beta cellsin the pancreas. After these beta cells are destroyed, the body is unable toproduce insulin.

• Researchers don’t know why the immune system attacks the body’s owncells. It may have something to do with genetic and environmental factors,like exposure to viruses. Research is ongoing.

• Causes of type 2 diabetes• People with type 2 diabetes have insulin resistance. The body still

produces insulin, but it’s unable to use it effectively. Researchers aren’tsure why some people become insulin resistant and others don’t, butseveral lifestyle factors may contribute, including excess weight andinactivity.

• Other genetic and environmental factors may also contribute. When youdevelop type 2 diabetes, your pancreas will try to compensate byproducing more insulin. Because your body is unable to effectively useinsulin, glucose will accumulate in your bloodstream.

Risk factors for type 1 diabetes include:• Family history: People with a parent or sibling with type 1 diabetes have a higher

risk of developing it themselves.• Age: Type 1 diabetes can appear at any age, but it’s most common among children

and adolescents.• Geography: The prevalence of type 1 diabetes increases the farther away you are

from the equator.• Genetics: The presence of some genes point to an increased risk of developing

type 1 diabetes.Type 1 diabetes can’t be prevented.You are at risk of developing type 2 diabetes if you:• have prediabetes (slightly elevated blood sugar levels)• are overweight or obeseAn immediate family member with type 2 diabetes• are over age 45 and are physically inactive• have ever had gestational diabetes which is diabetes during pregnancy• have given birth to a baby weighing more than 9 pounds• have a lot of belly fat• Maintain a healthy weight.• If you’re overweight, work with your doctor to develop a healthy weight-loss plan.• Increase your activity levels.• Eat a balanced diet, and reduce your intake of sugary or overly processed foods.

Asanas for Diabetes

Procedure, Benefits and Contraindications for:

• Bhujangasana

• Paschimottanasana

• Pavan Muktasana

• Ardha Mastyendrasan

Bhujangasanahttps://www.youtube.com/watch?v=5-1JaosvDEA

• Procedure:-• Lying on the stomach with face down , prepare the body with deep

breathing and relax the spine.• Place the palms of both arms close to your upper abdomen on the floor.

The position of the arms and elbows should be aligned and close to yourbody as this gives the strength to raise the body.

• With feet stretched behind and keeping the toes together tighten the legsand lower back as you Breathe.

• Putting force on the palms inhale and stretch the face, chest , shoulders ,arms, elbows and upper abdomen and take the body backwardsstraightening the arms.

• As you get comfortable with the arms stretched try and raise the neckbackwards and gaze upwards. Stay in this position with slow rhythmicbreathing.

• In this position the entire body is tightened and focus on the lower backand lower abdomen .The body is balancing on the lower pelvic region andthe thighs.

• Ensure not to put all the body weight on the wrists and elbows, as this canbring discomfort thus not allowing the body to balance longer. The weightshould be spread from the wrists to the shoulders and some part to thelower back. This surely requires some practice.

• As you exhale bring the upper body backwards andneck upwards. Focus on the stretch and remain here aslong as the body can take it.

• The longer you hold the body in this pose the strongerwill be the back and spine.

• Ensure the ears are away from the shoulders as youlook up thus making sure the shoulders are strong andstraight and not curved in.

• With practice one should learn to keep both the legsclose to each other and tighten the buttock muscles. Bykeeping the feet apart the shape of the body will causemore injury to the lower back.

• While trying to release the pose ensure first the elbowsare bent, slowly bringing the lower back, chest, neckand face to the floor. Then release the entire pose andrelax the spine by deep breathing. Focus on feeling thespine contract with every exhalation.

Benefits:-1. Put minimum weight on hands2. It solves digestive problems3. It increase intra abdominal pressure benefiting the

internal organs especially lives and kidneys.4. It relaxes both body and mind.Precaution1. Put minimum weight on hands2. Distribute weight on the back3. The trunk should be raised up to the navel only4. Lift your body slowly without any jerk.Contraindications• practicing Bhujangasana if you are pregnant, have

fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia.How to do Seated

Paschimottanasanahttps://www.youtube.com/watch?v=T8sgVyF4Ux4

Procedure:• Sit up with the legs stretched out straight in front of you, keeping the

spine erect and toes flexed toward you.• Breathing in, raise both arms above your head and stretch up.• Breathing out, bend forward from the hip joints, chin moving toward the

toes. Keep the spine erect focusing on moving forwards towards the toes, rather than down towards the knees.

• Place your hands on your legs, wherever they reach, without forcing. If you can, take hold of your toes and pull on them to help you go forward.

• Breathing in, lift your head slightly and lengthen your spine.• Breathing out, gently move the navel towards the knees.• Repeat this movement two or three times.• Drop your head down and breathe deeply for 20-60 seconds.• Stretch the arms out in front of you.• Breathing in, with the strength of your arms, come back up to the sitting

position.• Breathe out and lower the arms.

Benefits

• Stretches lower back, hamstrings and hips.

• Massages and tones the abdominal and pelvic organs.

• Tones the shoulders.

Precautions and Contraindications

• These are a few points of caution you must keep in mind before you do this asana

• Avoid this asana if you have asthma or diarrhea.

• In case you have a back injury, you must make sure to practice this asana only under the guidance of a certified yoga instructor.

• Pregnant women must avoid practicing this asana.

Pavanmuktasanahttps://www.youtube.com/watch?v=9ZpfX9aipgI

Procedure• Lie on your back with your feet together and arms beside your

body.• Breathe in and as you exhale, bring your right knee towards

your chest and press the thigh on your abdomen with claspedhands.

• Breathe in again and as you exhale, lift your head and chest offthe floor and touch your chin to your right knee.

• Hold it there, as you take deep, long breaths in and out.• Checkpoint: As you exhale, tighten the grip of the hands on the

knee and increase the pressure on the chest. As you inhale, loosenthe grip.

• As you exhale, come back to the ground and relax.• Repeat this pose with the left leg and then with both the legs

together.• You may rock up and down or roll from side to side 3-5 times and

then relax.

Benefits of Pavanamuktasana• Here are the distinct benefits of practicing Pavanamuktasana.• Pavanamuktasana helps to strengthen the abdominal muscles.• Pavanamuktasana cures constipation, indigestion, diarrhea and acidity.• It also effectively massages the intestines as well as stimulates the internal

organs of the digestive system, thus releasing the trapped gases as well as improving digestion.

• It helps to increase blood circulation in pelvic regions as well as various internal organs.

• The asana strengthens back muscles as well as tones muscles of legs and arms.

• The asana can also ease tensions felt around the lower back area.• Pawanmuktasana helps to improve the circulation of blood around the hip

area.• It helps to heal menstrual disorders.• The asana can effectively loosen one’s spinal vertebrae.• It can help in relieving constipation, flatulence, impotence, and sterility.• Pawanmuktasana stimulates reproductive organs and stimulates the pelvic

muscles.• The asana can burn the fat in the buttocks, thighs and the abdominal area.• Practicing this asana can help in stretching the neck and back.

Precautions and contraindications• Here are the precautions and contraindications related to

the practice of Pavanamuktasana.• Pavanamuktasana should not be practiced by people who

have recently undergone an abdominal surgery since this asana can exert substantial pressure on the abdomen

• People suffering from piles or a hernia should also avoid this asana by all means.

• Pregnant women must never practice this asana.• Pawanmuktasana should never be practiced by people who

are experiencing health issues like heart problems, high blood pressure, slip disc, hyperacidity, menstruation, testicle disorders as well as back and neck problems

• Asthma (Sukhasana, Chakrasana, Gomukhasana, Parvatasana,

Bhujangasana, Paschimottanasana, Matsyasana)

Asthmahttps://www.youtube.com/watch?v=PzfLDi-sL3w

Asthma: is a long-term disease of the lungs. It is also known as chronicrespiratory disease. It causes your airways to get inflamed and narrow andmakes breathing difficult. Coughing, wheezing, shortness of breath, and chesttightness are classic asthma symptoms. Severe asthma can make it hard totalk or be active. Some people refer to asthma as "bronchial asthma.“

Causes: Asthma is caused due to a combination of environment and geneticfactors. Exposure to various irritants and substances that trigger allergies cantrigger signs and symptoms of asthma. Asthma triggers are different fromperson to person and can include:

• Airborne substances, such as pollen, dust mites, mold spores, pet dander orparticles of cockroach watse.

• Respiratory infections , such as the common cold.

• Physical activity.

• Clod air

• Air pollutants and irritants , such as smoke.

• Strong emotions and stress

Symptoms of asthma include:• coughing, especially at night, when laughing, or during exercise• wheezing, a squealing or whistling sound made when breathing• tightness in the chest• shortness of breath• fatigueCertain conditions and environments may also trigger symptoms of

asthma. These triggers include:• Illness. Respiratory illnesses such as the flu and pneumonia• Exercise. Increased movement may make breathing more difficult.• Irritants in the air. People with asthma may be sensitive to irritants

such as chemical fumes, strong odors, and smoke.• Allergens. Animal dander, dust mites, and pollen are just a few

examples of allergens that can triger symptoms.• Extreme weather conditions. Conditions such as very hig

humidity or low temperatures may trigger asthma.• Emotions. Shouting, laughing, and crying may trigger an attack.

Asanas for Asthma

Procedure, Benefits and Contraindications for:

Sukhasana

Chakrasana

Gomukhasana

Parvatasana

Bhujangasan

Paschimottanasana

Matsyasana

Sukhasanahttps://www.youtube.com/watch?v=ri9B8IzLXIY

In Sanskrit the word sukham or means delight or bliss andasana means posture . This asana is basically a relaxingpose. One can perform this asana in the most comfortableand easy manner. This is basically concentration pose.

Procedure:-• Sit on the mat with legs stretched out in front.• Bend the right leg at the knee and place the foot under

the left thigh.• Now bend the left leg and place the left foot under the

right leg.• Keep the body balanced and easily erect.• Extend the arms so that the wrist rest on the knees,palms

turned upward.• The tips of the thumbs should touch of the index fingers,

with other fingers lying straight.

Benefits• It stretches and lengthens your spine• It calms your mind• Remove anxiety, stress and mental tiredness.• Strengthens your back.• Helps in improving good posture.• Enhance your condition of peacefulness and serenity.• It gives gentle massage to your knees, calf and your thighs.Precautions:• Do not perform on the uneven place• It should be done slowly and smoothly• DO not force the knee down.• Keep the spine neck, and head in a balanced, erect conditions.

Contraindications• People who have experienced the knee injury are advised not to sit

in this position for long time.• Avoid this in case of joint or knee related problems.

Chakrasanahttps://www.youtube.com/watch?v=9zkVWHJ64rc

• Chakrasana commonly known as Wheel Pose is alsocalled Upward-Facing Bow Pose and Back Bridge. TheSanskrit name ‘Chakrasana’ is derived from the Sanskritword chakra and asana, where ‘chakra’ stands for‘wheel’ and ‘asana’ stands for ‘posture’ or ‘seat’. InSanskrit, Chakrasana is also known as‘Urdhvadhanurasana’. It is a backward-bending poseand a part of Ashtanga yoga. Chakrasana increases theflexibility to the spine. Advanced backend pose whichgives many benefits to the mind, body and the soul.This pose also helps in strengthening and toning of theback muscles. Chakrasana creates a bridge between sixchakras. Besides, helping the mind, body and breath,the wheel posture stimulates the energy flow in theentire body.

Procedure:-• Lie down on your back comfortably on a yoga mat. Look straight in the

upward direction.• Fold both of your legs and bend them down below your buttock, making

your feet’s sole touch the ground. Keep the feet and knees at least 30 cm apart.

• Place both of your hands beside your head and keep them beneath your shoulders in a way that the fingers turns towards the legs.

• Take a long and deep breath and slowly start raising your body.• Arch your back while raising the body supporting the weight of your upper

body on the back and top of your head.• Lift your head and trunk from the ground and straighten your hands and

legs as much as possible.• Arch the back as high as possible but do not strain. The neck should be

relaxed.• Lift the heels and balance on foot fingers and hands for some seconds and

slowly lower the heels.• Stay in this posture while breathing normally for as long as you feel

comfortable and return to the floor slowly while exhaling.Slowly lower the body to the floor.

Benefits:-• It makes spine flexible.• It helps to remove rigidity of the bones and joints in the

middle back• It helps to improve digestion• It improves the functioning of heart.Precaution:-• Lift your body carefully.• Keep the arms and legs straight as much as possible in the

final position.• Do not stretch too much while bringing the hands towards

feet.• Do not give jerk to the spine.Contraindication• Avoid in case of slip disc, wrist injury, vertigo, high blood

pressure or neck injury.

Gomukhasanahttps://www.youtube.com/watch?v=d_dh_DwDr84

https://www.youtube.com/watch?v=vSoN2SvXwRY

• Gomukhasana commonly known as Cow Face Pose inEnglish is a seated pose. The Sanskrit name Gomukhasanais derived from three words, the first, Go which means Cow,the second, Mukha which means Face or Mouth and thethird, Asana which means posture. The Sanskrit word Goalso means Light, hence the name Gomukhasana can alsobe understood as an asana representing the Divine Light inthe head. In this asana, the whole body seems to be in theshape of a cow’s face, the thighs and calves take a shapewhich is wide at one end and taper at the other. This asanagives an intense stretch to the limbs and the back andstrengthens the back and the chest muscles, along with itthere are several other benefits of Gomukhasana, but first,let’s begin by knowing the steps to practice Gomukhasana.

Procedure:

• Exhaling bend the right knee and place it on the left knee so that the right sole touches the left hip, Inhale.

• Exhaling bend the left knee so that, left sole touches the right hip.

• Inhaling raises the right arm and interlock the fingers with the left hand from a backside.

• Looking straight maintain the pose for 5 breaths.

• Exhaling brings down the arms.

• Inhaling keep the right leg straight, Exhale.

• Inhaling keep the left leg straight.

• Repeat the procedure on the other side.

Benefits of Gomukhasana• This asana induces a deep state of relaxation.• Brings the peace of mind and serenity, concentration• Helps in relieving the stress and the tendencies of the anxiety• Good for improving the strength and flexibility of the shoulder

joints through the actions of deltoids and rotator cuffs. This helps in preventing the drooping and frozen shoulders.

• Strengthens the spinal column and relieves the back and neck pain.• Expansion of the chest enhances the lung capacity.• Stimulates the peristalsis and relieves the digestive disorders.• Promotes the range of motion of the hips joints and the flexibility of

the muscles in the pelvic girdle.• Promotes the health of the reproductive organs• Brings the good postural health.ContraindicationsIt is not advised for the people with the chronic injuries of the knees and shoulder joints.

Parvatasanahttps://www.youtube.com/watch?v=mlZjn-G5Nlo

Parvatasana or the Mountain pose is part ofthe Sun Salutation series of asanas. It appears asthe 4th pose and the 9th pose in the SunSalutation or Surya Namaskara. In Sanskrit“Parvata’ means mountain. The pose looks like amountain from the sides and hence the nameParvatasana.

Procedure:• As part of the Surya Namaskara, Parvatasana is performed after

Ashwa Sanchalanasana or the equestrian pose. Hence Ashwa Sanchalanasana becomes the starting pose for Parvatasana.

• From Ashwa Sanchalanasana, straighten the bend leg and take itbackwards. Exhale during this process. Let the right and left foot betogether.

• Raise the buttocks up. Let the two arms be on the floor and supportthe body weight. Lower the head to be between the two arms. Thebody makes the shape of a triangle when observed from the sides.It looks like a mountain and hence the name.

• When done as part of the Surya Namaskara (Sun Salutationexercises) a mantra can be chanted while performing this asana.Parvatasana is done as the 4th pose and the 9th pose. The mantra tobe chanted is given below:During 9th pose chant “Om MarichayeNamaha”. It means salutation to the lord of the dawn.

• During 4th pose chant “Om Khagaya Namaha”. It means salutationsto the one who moves in the sky.

Benefits:

• Parvatasana strengthens the muscles of the arms and legs.

• It tones the spinal nerves and sends good flow of blood to the spinal region.

• It increases blood flow to the brain and gives mild benefits similar to inverted asanas.

Contraindication:

Parvatasana should not be done if you have any wrist, hip or ankle injury.

Matsyasanahttps://www.youtube.com/watch?v=MdRYzPoI2Os

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Matsyasana is an important asana that forms a part ofthe Hatha Yoga. In this asana, the body is folded like a fishwhich is why it is also referred to as Fish Pose. In ancienttexts, Matsyasana was also labeled as the destroyer of allkinds of diseases. The asana can bring balance to thewhole body and restore the strength of the spine which inturn ensures improved emotional and physicalcountenance for the practitioner. It is an effective yogapose for chest. Matsyasana can stimulate the spine,thorax, cervical muscles, rib cage as well as the lungs,thereby relieving signs of fatigue and anxiety almostinstantly.

• Procedure• Start by sitting at Padmasana or Lotus Pose.• Relax your body in Padmasana by taking deep and long

breaths.• Move your body slowly backward by placing your right

forearm and elbow carefully on the floor. Do the same with your left arm.

• Now by taking the support of your forearms and elbows, lower slowly your body while placing the crown of your head gently on the floor.

• Try to arch the back as far as possible without straining. Make sure that you hold your feet with hands.

• Once you are done, relax in the Padmasana pose for a couple of seconds.

• Practice this with your other side simply by interchanging the position of your legs in the Lotus Pose.

Benefits:• It helps to relieve respiratory problems by promoting the

right method of breathing.• It helps to stretch the upper body which allows for

unrestricted airflow, thereby providing additional oxygeninto one’s lungs.

• It stretches the neck and the spine thus removing strainresulting from neck and back pain

• It improves metabolism and works great for anyone lookingto shed weight.

• The asana can improve flexibility, posture, and digestion,thereby removing problems like constipation.

• It helps to strengthen the muscles of the abdomen.• It is ideal for curing chronic throat problems and bronchitis.

Precautions and contraindications:• People who are suffering from heart diseases, high blood pressure

or low blood pressure should not perform Matsyasana.• Patients of migraine and insomnia should also abstain from

practicing the Fish Pose.• Individuals having serious neck or lower-back injuries are

recommended strongly not to perform this pose.• Men and women who just had an abdominal surgery should not

perform Matsyasana. This also applies to people with a hernia.• If a person has issues like dizziness or cervical spine problems, then

he or she should not perform this asana.• People having migraines and peptic ulcers should also refrain from

including Matsyasana in their yoga routine.• The pose should be performed only under the close observation of

an experienced yoga teacher.

• Hypertension (Tadasana, Vajrasana, PavanMuktasana, ArdhChakrasana, Bhujangasana, Shavasana)

Hypertentionhttps://www.youtube.com/watch?v=JtBtk00EiVM

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• Hypertension is another name for high blood pressure.It can lead to severe health complications and increasethe risk of heart disease, stroke, and sometimes death.Blood pressure is the force that a person’s blood exertsagainst the walls of their blood vessels. This pressuredepends on the resistance of the blood vessels andhow hard the heart has to work. Hypertension is aprimary risk factor for cardiovascular disease,including stroke, heart attack, heart failure,and aneurysm. Keeping blood pressure under control isvital for preserving health and reducing the risk ofthese dangerous conditions.

What causes high blood pressure?• Blood pressure is the measure of the force of blood pushing against

blood vessel walls. The heart pumps blood into blood vessels, which carrythe blood throughout the body. High blood pressure, alsocalled hypertension, is dangerous because it makes the heart work harderto pump blood out to the body and contributes to hardening of thearteries, or atherosclerosis, to stroke, kidney disease, and to heart failure.

Normal Blood Pressure• A blood pressure reading is written like this: 120/80. It's read as "120 over

80." The top number is called the systolic, and bottom number is called the diastolic. The ranges are:

• Normal: Less than 120 over 80 (120/80)• Elevated: 120-129/less than 80• Stage 1 high blood pressure: 130-139/80-89• Stage 2 high blood pressure: 140 and above/90 and above• Hypertension crisis: higher than 180/higher than 120 -- See a doctor right

away•

• The exact causes of high blood pressure are not known, but several things may play a role, including:

• Smoking• Being overweight or obese• Lack of physical activity• Too much salt in the diet• Too much alcohol consumption (more than 1 to 2

drinks per day)• Stress• Older age• Genetics• Family history of high blood pressure• Chronic kidney disease• Adrenal and thyroid disorders• Sleep apnea

Symptoms

• Severe headache

• Fatigue or confusion

• Vision problems

• Chest pain

• Difficulty breathing

• Irregular heartbeat

• Blood in the urine

• Pounding in your chest, neck, or ears

Asana for Hypertention

Procedure, Benefits and Contraindications for:

• Tadasana

• Vajrasana

• Pavan Muktasana

• ArdhChakrasana

• Bhujangasana

• Shavasana

Tadasanahttps://www.youtube.com/watch?v=ZQKLKwscLVE

The word Tada is sanskrit means ‘palm tree”. This asana is calledtadasana because in this asana the person the person standsstraoght like a aim tree stretching his whole body upwards.

Procedure

• Stand straight and keep your feet at some distance apart, onflat surface.

• Keep your hands hanging alongside your body and keep yourbody straight and look in front.

• Now take a deep breath, raise your toes and stretch your bodygently upwards and balance yourself on your heels.

• Be in this position for 10 to 30 seconds or as long as you can.

• Now come back to the starting position gently while exhaling.

• You can repeat it 10 times.

Benefits• It gives stretch to whole body muscles

• It helps in strengthening thighs, knees and ankles.

• By doing this asana regularly, children can increase their height.

• It helps to remove laziness and lethargy.

Precaution

• The inner upper arms should touch the respective ears.

• Stretch the arms and fingers in full capacity.

• Keep the head, neck and the body in one straight line.

• Avoid bending forward and backward.

Contraindications

Those having complaints of vertigo should avoid practicing this asana.

ArdhChakrasanahttps://www.youtube.com/watch?v=i_ix1f99Vn4

• In Sanskrit, Ardha means ‘half’ and Chakra means ‘wheel’.While performing this yoga pose, the body takes the shapeof half wheel, therefore it is called Half wheel posture orArdha- chakrsana.

Procedure• Stand erect on the ground with feet together and putting

your both the palms on the lower back by bending theelbows.

• Inhale, slowly bend your head backwards followed by yourback as per your convenience.

• Maintain the pose with slow and deep breathing as long asone feels comfortable.

• Exhale, come to the original position. Have a relax andcompletes another 2 rounds.

Benefits• Stretches the front upper torso.• Tones the arms and shoulder muscles• It helps in regulating the high blood pressure• It has cleansing effect on nervous systemPrecaution• This asana should be performed gently bending deeply only

when mind is ready.• Avoid bending sideways.• Keep the breathing slow and rhythmic.Contraindications• Those with serious hip spinal should problems should avoid

this asana as wells as those with brain ailments.• Peptic ulcers and hernia patients avoid this pose• Pregnant woman should avoid this pose.

Shavasanahttps://www.youtube.com/watch?v=HnqotsiicZc

Shavasana (Savasana) or Corpse pose is a yogicrelaxation pose usually done at the end of yogapractise. The word ‘Shavasana’ is a combinationof two Sanskrit words ‘Shava’ meaning corpseand ‘asana’ meaning posture or seat. It is thesimplest yoga pose and one of the mainrelaxation poses used in yoga. It is mostlyperformed at the beginning and at the end ofyoga practices. It is also used as a resting posebetween other yoga poses.

Procedure:• Lie down flat on your back over the mat.• Keep your hands beside the body and spread them out

with palms facing upward.• Spread your legs at a slight angle and feel as much

relaxed as you can.• Allow all your body muscles to relax.• Breathe slowly and deeply. Focus your attention on

abdomen and notice the slow and rhythmic abdominalbreathing.

• Stay in this position for as long as you want, theduration can be from 5 to 30 minutes. But make sureyou don’t fall asleep in the process.

• Release the pose by slowly getting back your hands andlegs back in place and get up

Benefits:• Reduces blood pressure, breathing/heart rate and mild

depression• Relieves insomnia, stress and anxiety• Relaxes body and mind deeply• Rejuvenates the whole body system• Improves sleep• Reduces Vata dosha (imbalance of the air element) in bodyContraindications• People who are not advised to lie on back should avoid this

pose.• One who is suffering with severe acidity may hurt

himself/herself to lying on the back because food pipe may displease your body system.

Back Painhttps://www.youtube.com/watch?v=b41PKwzbDP4

• Back pain includes lower back pain, middle backpain, upper back pain or low back pain withsciatica. Nerve and muscular problems,degenerative disc disease, and arthritis can resultin back pain. Back pain usually originates from themuscles , nerves, bones, joints or other structuresin the spine. Main causes of back pain are lack ofphysical activities, lack of flexibility, excessivepressure on back etc. General reasons for backpain are sitting or standing for long hours, sittingor standing in an incorrect posture ,lack ofexercise ,obesity and weak back muscles.

Risk factors• Age. Back pain is more common as you get older, starting

around age 30 or 40.• Lack of exercise. Weak, unused muscles in your back and

abdomen might lead to back pain.• Excess weight. Excess body weight puts extra stress on your

back.• Diseases. Some types of arthritis and cancer can contribute

to back pain.• Improper lifting. Using your back instead of your legs can

lead to back pain.• Psychological conditions. People prone to depression and

anxiety appear to have a greater risk of back pain.• Smoking. This reduces blood flow to the lower spine, which

can keep your body from delivering enough nutrients to thedisks in your back. Smoking also slows healing.

Asana for Backpain

Procedure, Benefits and Contraindications for:

• Tadasana

• Ardha Mastyendrasana

• Vakrasana

• Shalabhasana

• Bhujangasana

Vakrasanahttps://www.youtube.com/watch?v=qzscBZl2XPY

The word Vakra means ‘twisted’ in sanskrit and asna means pose. This asana is calledvakrasana or twisted pose because the spine is twisted in practicing this asana. Inthe Vakrasana, the upper part of the body is completely turned and twisted. Thespine , the muscles of hands, the legs and the back are stretched.

Procedure• Sit on the carpet, stretch the legs straight.• Fold the right leg. Keeps the right leg's heel touching the left leg's knee.• Take the right hand to back of the waist twisting your trunk, spread in palms and

place it on the carpet.• Bring the left hand close to right knee and hold the right leg's ankle or big toe with

the left hand.• Twist the head and shoulder to right side and look straight to the right shoulder's

side (i.e back side).• Stay in the pose up to 30 counts breathing normally.• Turn the head to the front, release hands holding the right leg's ankle or big toe,

stretch the legs, keep the palm on the carpet in a relaxed manner and take rest for10 seconds.

• Now follow the same procedure to the left side. It is enough to practice 2 rounds(i.e 2 times in the right side and 2 times in the left side.). After finish 2 rounds dosavasana (Corpse Pose).

Precaution• It helps to reduce belly fat.• It improves the function of both spinal cord and nervous

system.• Enlargement of liver and spleen are arrested.• It helps to prevent and control diabetes.• It kindles adrenal gland to function properly.• Waist and back pain are overtaken.• It strengthens kidney.Contraindication• Those who suffer from ulcer and enlargement of liver

should not practice it.• After folding right leg only the right hand has to be taken to

back, not the left hand. Do not practice more than 2rounds.

Shalabhasanahttps://www.youtube.com/watch?v=xqdfVeIy_iM

In sanskrit shalabha refers to ‘locust’ (grasshopper) and asana meanspose. The final posture of this asana imitates a locust. It is one ofthe best yoga asanas for strengthening the back muscles.

Procedure• Lie on your belly with your arms alongside your body.• Now, inhale and lift your legs and upper torso.• Ensure to keep your knees straight and lift your leg upwards.• Rest your arms alongside your body with palms facing down.• Your weight should rest on your pelvis, belly and lower ribs.• Hold this pose for few breaths. Exhale and bring your legs and head

down to the floor.• Relax your body and repeat the same procedure for 2-3 times.

Benefits• It helps to reduce the abdominal fat and tone the abdomen.• It helps to strengthen your back muscles, neck muscles• It encourages digestion by improving activity of the intestines by stretching them.• It helps in rectifying the urinary disorders.• It strengthens the reproductive system.• It helps in correcting the menstrual problems and guarantees a normal cycle.• It helps to decrease constipation.Precaution• Use the hand to balance to control the body weight.• Legs should be outstretched and straight• Jerk and unbearable strains should be avoided• Do not put too much pressure on the hands

Contraindications• Those with acute back pain or slip disc should avoid this pose.• Those with severe sciatica may suffer as this pose tightens the entire body from

the hip to the feet.• Those who have major problems with menstruation or with a prolapsed uterus

should avoid.• Women in their pregnancy should avoid this pose.• Those who have Blood Pressure problems should avoid this pose as it may lead to

suffocation.

Thank You