Ch. 3 yoga & lifestyle Std. XII

PHYSICAL EDUCATION (048) CLASS XII CBSE SYLLABUS

1. CBSE
12
TH
CLASS
SESSION
2020-21

2. CHAPTER –3
Yoga andlifestyle

3. C
O
NTE
N
T
S
Asanas as Preventivemeasures
Obesity: procedure, benefits and contraindications for Vajrasana, PadaHastasana,
Urdhva Hastasana, Trikonasana,Ardhmatseyendrasana
Diabetes: procedure, benefits and contraindications forBhujangasana,
Paschimottasana, Pawanmuktasana,Ardhmatseyendrasana
Asthma: procedure, benefits and contraindications for Sukhasana,Chakrasana,
Gomukhasana, Parvatasana, Bhujangasana, Paschimottasana,Matsyasana
Hypertension: procedure, benefits and contraindications for Tadasana, Vajrasana,
Pawanmuktasana, Ardh chakrasana, Bhujangasana,Shavasana
Back pain: procedure, benefits and contraindications forTadasana,
Ardhmatseyendrasana, Vakrasana, Shalabhasana,Bhujangasana

4. 3.1 ASANAS AS PREVENTIVEMEASURES
Meaning ofasana
Acc. To Patanjali,” sthiram sukham
aasanam” i.e., “ that position which is
comfortable andsteady”
InBrahamanopanishad,“Tositina
comfortablepositionorposturefor
everlastingperiodiscalledasana”.

5. BENEFITS OF ASANAS FOR PREVENTION OF
DISEASES
Bones and joints becomestrong
Muscles becomestrong
Circulation of blood becomes normal
Respiratory organs become efficient
Efficiency of digestive systemincreases
Nervous systemstrengthens
Glandular activity is stimulated andregular
properly
Efficiency of excretory systemenhances
Immune system isstrengthened

6. 3.2 OBESITY: PROCEDURE, BENEFITS AND CONTRAINDICATIONS
FOR VAJRASANA, PADA HASTASANA, URDHVA HASTASANA,
TRIKONASANA,ARDHMATSEYENDRASANA
OBESITY
The state of being well above one'snormal
weight.
A person has traditionally been considered to
be obese if they are more than 20 percentover
their idealweight
Obesity is that condition of the body inwhich
the amount of fat increases to extremelevels

7. OBESITY CAN BE PREVENTED IF FOLLOWING ASANASARE
PERFORMEDREGULARLY
Vajrasana
Benefits
Improving concentration
Curing dysentery, back pain and chestdiseases
Cures mentalstress
Reducing hipfat
Relief from constipation,acidity
Increase the efficiency of digestivesystem
Contraindications
A Person suffering from joint pain should not
performVajrasana
The individuals who have any spinalcolumn
problem should not performVajrasana

8. PADAHASTASANA
Benefits
Makes the bodyflexibility
Eliminate excess bellyfat
Improvedigestion
Reduceconstipation
Makes the spine flexible and tones thenerves
Improve bloodcirculation
Contraindications
Individual who have back pain should avoidthis
asana.
They should not bend forwardfully
They can bend themselves only as far as
comfortable

9. URDHVAHASTASANA
Benefits
Improvedigestion
Relives stress andanxiety
Enhances bodyposture
Increase the capacity oflungs
Improves bloodcirculation
Helps in tightening theabdomen
It easessciatica
Contraindications
In case of shoulder or neck injuries or
experiencing dizziness while staring upwards,
this asana should beavoided

10. TRIKONASANA
Benefits
Strengthens the legs, knees, arms andchest
Increase physical and mentalequilibrium
Reduces stress, anxiety, back painand
sciatica
Helps in increasingheight
Reducing the excess bodyfat
Enhances bloodcirculation
Contraindications
Suffering from diarrhea, low or high BP,back
injury or migraine avoid doingTrikonasana
Individual having cervical spondylosisshould
not perform thisasana

11. ARDHMATSEYENDRASANA
Benefits
Keeps gall bladder and the prostate glandhealthy
Enhance the stretchability of backmuscles
Alleviates digestiveailments
Helpfulintreatingconstipation,menstrual
disorder,urinarytractdisorderandcervical
spondylitis
Contraindications
Women, Who are two or three months pregnant
should avoid thisasana
Individuals, who suffer from peptic ulcer, hernia
should perform this asana under the expert
guidance

12. 3.3 Diabetes: procedure, benefits and contraindications for
Bhujangasana, Paschimottasana, Pawanmuktasana,
Ardhmatseyendrasana
Diabetes
Diabetes is a disease that occurs when yourblood
glucose, also called blood sugar, is toohigh.
Types
Type I diabetes : The pancreatic gland does not
produce insulin. Hence, injection of insulin is
required for itstreatment.
Type II diabetes : The body does not produce
sufficient amount of insulin hormones or the
hormones is produced sufficiently but it is not
used properly by thebody.

13. DIABETES CAN BE PREVENTED IF FOLLOWING ASANAS ARE
PERFORMEDREGULARLY
Bhujangasana
Benefits
Alleviatesobesity
Provide strength andagility
Cures the diseases ofliver
Improves bloodcirculation
Strengthens the muscles ofhand
Makes the vertebral column flexible andthin
Contraindications
Individuals, who suffer from hernia, back
injuries, headaches and recent abdominal
surgeries should avoid thisasana
Pregnant women should avoid thisasana

14. PASCHIMOTTASANA
Benefits
Alleviates gastrouble
Reducesobesity
Good remedy forconstipation
Helpful in treating abdominaldiseases
Helpful in curing skindiseases
Vertebra becomes flexible andhealthy
Contraindications
Suffering from enlarged liver or spleen or acute
appendicitis, you should avoid thisasana
If you suffer from any respiratory diseases, avoid this
asana
Have any back or spinal problem, make sure thatyou
perform this asana only under expertguidance

15. PAWANMUKTASANA
Benefits
Eases the tension in lowerback
Enhance the blood circulation in pelvicregion
Help in reducing fats of thighs, buttocks and abdominal
area
Strengthens the abdominal muscles andimprove
digestion
Massages the intestines and organs of the digestive
system
Relivesconstipation
Contraindications
Pregnant women should avoid doing thisasana
Individuals suffering from piles should avoid thisasana
If you have had ab abdominal surgery recently youhave
avoid performing thisasana.

16. ARDHMATSEYENDRASANA
Benefits
Keeps gall bladder and the prostate glandhealthy
Enhance the stretchability of backmuscles
Alleviates digestiveailments
Helpful in treating constipation, menstrual
disorder, urinary tract disorder and cervical
spondylitis
Contraindications
Women, Who are two or three monthspregnant
should avoid thisasana
Individuals, who suffer from peptic ulcer, hernia
should perform this asana under the expert
guidance

17. 3.4 Asthma: procedure, benefits and contraindicationsfor
Sukhasana, Chakrasana, Gomukhasana, Parvatasana,
Bhujangasana, Paschimottasana,Matsyasana
Asthma is a chronic lung disorder
that can make breathing difficult. It
features narrow, inflamed airways
(bronchialtubes).
"Asthma" is an ancient Greek word
meaning "short breath," and as the
name implies, it can leave you
gasping forair.
One of the telltale signs of an
asthma attacks is wheezing with
difficulty breathing. Other asthma
symptoms include chest tightness,
coughing, and shortness ofbreath.
Asthma

18. ASTHMA CAN BE PREVENTED IFFOLLOWING
ASANAS ARE PERFORMEDREGULARLY
Sukhasana
Benefits
Facilitates mental and physical balancewithout
causing strain orpain
Stretches and lengthensspine
Calms yourmind
Reduces anxiety, stress and mentalfatigue
Help in improving bodyposture
Gentle massage to knees, calf muscles andthighs
Contraindications
Knees and hips are injured or inflamed, avoidthis
asana
Have slipped disc problem, you should takeproper
care while performing thisasana

19. CHAKRASANA
Benefits
Cures backpain
Cures any pain inkidneys
Helpful in removingobesity
Prevents the problem ofhernia
Stimulates pituitary and thyroidglands
Cures infertility, asthma andosteoporosis
Contraindications
Suffer from headache or high BP you shouldnot
perform thisasana.
Don’t perform this asana in case ofshoulder
injury
Don’t perform this asana if you have tendonitisin
thewrists.

20. GOMUKHASANA
Benefits
Makes leg muscles strong andelastic.
Helps in keeping shoulder joints healthy, flexible and
strong.
Improves the function oflungs
Helps in the treatment ofsciatica
Reduces stress andanxiety
Helps in staying fit andstrong
Contraindications
Individuals, who suffer from shoulder, knee orback
pain should avoid thisasana.
Avoid this asana in case of any knee or hipinjury

21. PARVATASANA
Benefits
Helps in enhancingheight
Reduces the extra fat in the back andwaist
Extremely beneficial in case ofasthma
Help in reducing backpain
Improves the function of spinalcord
Gives relief from tension in shoulder andback
Contraindications
Avoid this asana in case of hip or backinjury
One should not perform this asana in caseof
shoulderinjury

22. BHUJANGASANA
Benefits
Alleviatesobesity
Provide strength andagility
Cures the diseases ofliver
Improves bloodcirculation
Strengthens the muscles ofhand
Makes the vertebral column flexibleand
thin
Contraindications
Individuals, who suffer from hernia, back
injuries, headaches and recent abdominal
surgeries should avoid thisasana
Pregnant women should avoid thisasana

23. PASCHIMOTTASANA
Benefits
Alleviates gastrouble
Reducesobesity
Good remedy forconstipation
Helpful in treating abdominaldiseases
Helpful in curing skindiseases
Vertebra becomes flexible andhealthy
Contraindications
Suffering from enlarged liver or spleen or acute
appendicitis, you should avoid thisasana
If you suffer from any respiratory diseases, avoidthis
asana
Have any back or spinal problem, make sure thatyou
perform this asana only under expertguidance

24. MATSYASANA
Benefits
Helpful in curing back pain, knee painand
tonsillitis
Cures the defects ofeyes
Helpful in curing skindiseases
Helpful for the treatment ofdiabetes
Best asana to get relief fromasthma
Helps in reliving tension in the neck andshoulders
Contraindications
If you have high or low BP, avoid thisasana
People suffering from migraine and insomnia
should also avoid performing thisasana
Individual who have neck injury or lowback
problem should not perform thisasana

25. 3.5 Hypertension: procedure, benefits and contraindicationsfor
Tadasana,Vajrasana,Pawanmuktasana,Ardh chakrasana,
Bhujangasana,Shavasana
Hypertension
Hypertension is another name for
high bloodpressure.
Hypertension is a primary risk factor
for cardiovascular disease,
includingstroke,heartattack
and heart failure

26. TADASANA
Benefits
Helpful in developing physical and mentalbalance
Reducesobesity
Curesconstipation
Helpful for the treatment ofhypertension
Good asana for those who wants to enhancetheir
height
Improve bodyposture
Contraindications
If you have low BP, avoid thisasana
People suffering from headaches andinsomnia
should also avoid performing thisasana
Individual, who suffer from blood circulation problem
such as faulty valves, should not perform thisasana

27. VAJRASANA
Benefits
Improving concentration
Curing dysentery, back pain and chestdiseases
Cures mentalstress
Reducing hipfat
Relief from constipation,acidity
Increase the efficiency of digestivesystem
Contraindications
A Person suffering from joint pain should not
performVajrasana
The individuals who have any spinalcolumn
problem should not performVajrasana

28. PAWANMUKTASANA
Benefits
Eases the tension in lowerback
Enhance the blood circulation in pelvicregion
Help in reducing fats of thighs, buttocks and abdominal
area
Strengthens the abdominal muscles andimprove
digestion
Massages the intestines and organs of thedigestive
system
Relivesconstipation
Contraindications
Pregnant women should avoid doing thisasana
Individuals suffering from piles should avoid thisasana
If you have had ab abdominal surgery recently youhave
avoid performing thisasana.

29. ARDHACHAKRASANA
Benefits
Helps to make ankles, thigh, shoulder, chest, spineand
abdomenstronger
Relives stress andtension
Cures pain inlegs
Reduces fat in the waist andthigh
Helps to alleviate upper backpain
Relieves stress in the neck andshoulders
Contraindications
If you have peptic ulcer and hernia, avoid doing thisasana
In case of hip or spinal problems, avoid doing thisasana
Pregnant women should avoid doing thisasana

30. BHUJANGASANA
Benefits
Alleviatesobesity
Provide strength andagility
Cures the diseases ofliver
Improves bloodcirculation
Strengthens the muscles ofhand
Makes the vertebral column flexibleand
thin
Contraindications
Individuals, who suffer from hernia, back
injuries, headaches and recent abdominal
surgeries should avoid thisasana
Pregnant women should avoid thisasana

31. SHAVASANA
Benefits
Strengthens the nervoussystem
Control high bloodpressure
Relieves mentaltension
Cures many psychosomaticproblems
Helps to cure many cardiacproblem
Relaxes and calms the completebody
Improves concentration andmemory
Increases energylevels
Body relaxes and goes into a deep
meditative state, which in turn repairs
the cells and tissues and releasesstress

32. 3.5 Back pain: procedure, benefits and contraindications for
Tadasana, Ardhmatseyendrasana, Vakrasana, Shalabhasana,
Bhujangasana
Backpain
Back pain, also known as backache, is painfelt
in the back. The back is divided intoneck
pain (cervical), middle back pain (thoracic), lower
back pain (lumbar) or coccydynia (tailbone or
sacral pain) based on the segmentaffected.
The lumbar area is the most common area
affected. Episodes of back pain may be acute,
sub-acute, or chronic depending on theduration

33. TADASANA
Benefits
Helpful in developing physical and mentalbalance
Reducesobesity
Curesconstipation
Helpful for the treatment ofhypertension
Good asana for those who wants to enhancetheir
height
Improve bodyposture
Contraindications
If you have low BP, avoid thisasana
People suffering from headaches andinsomnia
should also avoid performing thisasana
Individual, who suffer from blood circulationproblem
such as faulty valves, should not perform thisasana

34. ARDHMATSEYENDRASANA
Benefits
Keeps gall bladder and the prostate glandhealthy
Enhance the stretchability of backmuscles
Alleviates digestiveailments
Helpfulintreatingconstipation,menstrual
disorder,urinarytractdisorderandcervical
spondylitis
Contraindications
Women, Who are two or three months pregnant
should avoid thisasana
Individuals, who suffer from peptic ulcer, hernia
should perform this asana under the expert
guidance

35. VAKRASANA
Benefits
Improves the function of both spinal cord and
nervoussystem
Prevents and controlsdiabetes
Strengthenskidneys
Helps in reducing chronic back pain andshoulder
pain
Reduces bellyfat
Contraindications
In case of high BP, avoid thisasana
Individuals, who suffer from peptic ulcer should
not perform thisasana
Individuals, who suffer from serious backinjury
should not perform thisasana

36. SHALABHASANA
Benefits
Provides relief to persons who have mild sciatica
and slipped discproblem
Strengthens the muscles of the spine,buttocks
and back of the arms andlegs
Improvesposture
Helps in relievingstress
Alleviates lower backpain
Help in removingconstipation
Contraindications
People with weak spine should avoid thisasana
People with weak heart, high BP and coronary
problems should avoid thisasana

37. THANK YOU ….