CH 3 Yoga as Pr-WPS Office (1).pdf students

Helping for students

1. CH 3 Yoga as
Preventive
CH 3 Yoga as
Preventive
measure for
Lifestyle Disease
measure for
Lifestyle Disease

3. 1.
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3.
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5.
6.
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9.
10.
Tadasana,
Katichakrasana,
Pavanmuktasana,
Matsayasana,
Halasana,
Pachimottansana,
Ardha –Matsyendrasana,
Dhanurasana,
Ushtrasana,
Suryabedhan pranayama.
Obesity : Obesity is that condition of the body in which the
amount of fat increases to extreme levels.

4. Tadasana. Tada means mountain,
Sama means upright or straight and
Sthiti means standing still..
Tadasana is also known (Mountain
Pose).


Procedure: Stand up in attention
position joining toes and heels.

Weight of body should be equal on
both feet.

Stretch both hands and the entire
body upwards on your toes. Stand in
this Asana for as long as
comfortable.

Breathe out slowly and come back
into relax position.

6. Pawanmuktasana,

Pawanmuktasana comes from the Sanskrit word Pawan or wind
and Mukta or release or relieve…
It is one of the best yoga for beginners, easy to perform..
It is also known as wind liberating pose.

Procedure: Lay on your back with you legs and arms extended. With
inhale bring both the Knees close to your chest and hold the knees with
your hands. With exhalation press the thighs and knees on the Abdomen.
Can do this Asana with one leg at a time also.



Benefits: This Asana tones the Leg, strengthens Thigh muscles and back,
firms Abdominal muscles and improves the Blood circulation. It helps cure
Acidity, Digestive problems, Diabetes, Gastric problems, high Blood
pressure.

Contraindications: To be avoided or performed under guidance by those
suffering from Hernia, Piles, Back and Neck problems. Migraine, High or
Low Blood Pressure, Asthma, Slip disc, Heart problem and Pregnant
women should avoid this Asana.

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Clickheretoaddcontentofthetext，andbrieflyexplainyour
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MATSYASANA
Sanskrit word Matsya
means fish and Asana,
meaning posture.
It is also known as Fish
Pose

Procedure: Sit in
Padmasana pose. Then lie
down in supine position
and
make an arch behind. Hold
your toes with your fingers.
Make sure weight
of your body is on your
elbows and not on your
head. Stay for some time
in this position.

8. Procedure: Sit while keeping both
legs together in front, hands by the
side, palms resting on the ground.
Inhale and stretch your arms above
head and bend forward to hold both
toes of your feet with your hands.
Breathe out slowly & touch the
Knees with forehead.

Paschimottanasana,
Sanskrit words Paschima meaning West
or Back or Back of Body and
Uttana meaning Intense stretch or
Straight or Extended and asana meaning
Posture.

It is the seated forward bend pose.

9. Ardha –Matsyendrasana, Sanskrit words Ardha meaning half, Matsya meaning fish, Eendra Ardha –Matsyendrasana, Sanskrit words Ardha meaning half, Matsya meaning fish, Eendra
meaning king, and Asana meaning posture. Posture is also known as “Half Spinal Twist Pose”meaning king, and Asana meaning posture. Posture is also known as “Half Spinal Twist Pose”

Procedure: keep left heel under the right thigh and
right leg crossed over the left thigh. Hold the right toe
with left hand and turn head and back to the right side.
Move trunk sideways. Perform the same Asana in
reverse position.

10. Diabetesis
adiseasein
whichthe
glucoseor
bloodsugar
level
increases
Katichakrasana, ✅
Pawanmuktasana,✅
bhujangasana, ✅
Shalabhasana,
Dhanurasana,✅
Suptavajarasana,
Paschimottanasana, ✅
ArdhaMastendrasana, ✅
Mandukasana,
Gomukasana, ✅
Yogmudra,
Ushtrasana,
Kapalabhati..

11. BHUJANGASANAFinalpositionofthisAsanaresemblesthe„Hooded
Snake‟thereforeitis
calledBhujangasana.InSanskritthewordBhujangameansCobra.
Procedure:Lieflatonyourstomach,legstogether,toestogether,
handsby
thesideofthebody.Inhaleandraiseyourbodyupwardswhileplacing
bothpalmsneartheupperabdomenonthefloor.Upperpartofthe
body
willbecomelikeaSnake.
Benefits:RegularpracticeofBhujangasanahasfollowingbenefits
(i)Itstretchesmusclesintheshoulders,chestandabdominalsand
increasesflexibility.
(ii)itrelievesstressandfatigueandalsoelevatesmood.(ii)Ithelpsto
easesymptomsofasthma.
Contraindications
(i)Pregnantladiesshouldavoidthisasana.
(ii)Thepersonsufferingfromsciatica,hernia,andslip-discshouldnot
performthisasana.
(ii)Itshouldalsobeavoidedbythosepeoplewhohadabdominal
injuryintherecentpast.

12. Dhanurasana : The name "Dhanurasana" comes from the Sanskrit words 'Dhanura' which means
'bow and 'asana' which means 'posture or'pose'.
Dhanurasana : The name "Dhanurasana" comes from the Sanskrit words 'Dhanura' which means
'bow and 'asana' which means 'posture or'pose'.

Procedure
(i) Lie down on your stomach with your feet slightly apart, almost parallel to your hips, and place
your arms on the side of your body.
(ii) Slowly, fold your 'knees up and hold your ankles withyour hands.
(ii) Breathe in and lift your chest off the ground and pull your legs up and stretch it out. You
should feel the stretch on your arms and thighs.
(iv) Hold the pose for 12-15 seconds, paying attention to your breath as you take long, deep
ones.
(v) Slowy bring your chest and legs back to the ground, release your hold on the ankles, and
relax with your hands on the side.
Procedure
(i) Lie down on your stomach with your feet slightly apart, almost parallel to your hips, and place
your arms on the side of your body.
(ii) Slowly, fold your 'knees up and hold your ankles withyour hands.
(ii) Breathe in and lift your chest off the ground and pull your legs up and stretch it out. You
should feel the stretch on your arms and thighs.
(iv) Hold the pose for 12-15 seconds, paying attention to your breath as you take long, deep
ones.
(v) Slowy bring your chest and legs back to the ground, release your hold on the ankles, and
relax with your hands on the side.
Benefits : Regular practice of Dhanurasana has following benefits
() Itstrengthens the back and the abdomen. (i) It keeps you active and energetic.
(ii) Ithelps to improve stomach disorders: (iv) Helps in reducing fat around belly
area.
Benefits : Regular practice of Dhanurasana has following benefits
() Itstrengthens the back and the abdomen. (i) It keeps you active and energetic.
(ii) Ithelps to improve stomach disorders: (iv) Helps in reducing fat around belly
area.

ContraindicationsContraindications
(i) People suffering from high blood pressure, back pain, headache, migraine or
abdomen surgery should not practice Dhanurasana.
(i) People suffering from high blood pressure, back pain, headache, migraine or
abdomen surgery should not practice Dhanurasana.

13. KapalabhatiisanimportantShatkarma,apurificationinhathayoga.
ThewordkapalabhatiismadeupoftwoSanskritwords:kapalameaning
"skull",andbhatimeaning"shining,illuminating”.
Itisknowntoremovetoxinsandotherwastematerialsfromthebody.
Procedure:Sitback,keepingyourspinestraight.Closeyoureyesandrelaxthe
wholebody.Takeadeepbreaththroughbothnostrils,expandthechest.Exhale
throughbothnostrilsforcefully,soyourstomachwillgoinside.Asyouexhaleyou
feelsomepressureinyourstomach.Inotherwordsinthispranayamaadeepbreath
istakenwhereasforcefulexhaleisdonefromnosewithpressurewhilestomachis
vibratedinandout.Donotstrainandcontinueactive/forceful
exhalationandpassiveinhalation.
Benefits:Curescold,coughandAsthma.Helpstorelievegas,heartburn,and
constipation.PreventsandcuresDiabetesandObesity.Removesdigestive
problemsandgivegentlemassagetoabdominalorgans.
Contraindications:Personwithabdomensurgeries,Pregnantwomenshouldnot
do.Itshouldnotbedoneimmediatelyaftermeals.

14. Asthma
Tadasana,✅
Urdhwahastottansan
a,UttanMandukasan
Bhujangasana,✅
Dhanurasana,✅
Ushtrasana,
Vakrasana,
Kapalbhati,✅
Gomukhasana✅
Matsyaasana,✅
Anuloma-Viloma.

15. Gomukhasana
comesfromtheSanskritwordsGo,
meaningCowand
Mukha,meaningFaceorMouth.
Thighs&calvesoftheperson
performingresembleacow‟sface.
Itisalsoknownascowfacepose.
GOMUKHASANA
Procedure:Sitonthefloorlegs
extendedandspinestraight.Nowgently
bendyourleftlegandplaceitunderthe
righthipbyraisingthebodya
bit.Foldyourrightlegandplaceover
theleftthigh.Placebothyour
kneesclosetogether.
Benefits:Strengthensleg.Improvesfunctionalityoflungs.Flexibilityof
shoulderjoint.Reducesstressandanxiety.ImprovesfunctionofKidney.
Stretchingtheabdominalareaalsoburnstheunnecessaryfatatthe
tummyarea.
Contraindications:IndividualsufferingfromShoulder,KneeandBack
painshouldavoiddoingtheseAsanas.AnyonesufferingfromChronic
Hip
Injuryshouldnotdothesepose.ThisAsanamustbeavoidedwhen
Pregnant.

16. Hypertension
Tadasana,✅
Katichakransan,✅
Uttanpadasana,
ArdhaHalasana,
SaralaMatyasana,
Gomukhasana,✅
UttanMandukasan
Vakrasana,
Bhujangasana,✅
Makarasana,
Shavasana✅
,Nadishodhanapranayam,
Sitlipranayam.

17. SHAVASANA
„Lying upon one‟s back on the ground at the full length like a corpse is
called Shavasana.
In Sanskrit Sava means Dead body.

Procedure: Lie down on the back with the hands comfortably away from
the body. Keep the head in a comfortable position. Distance of one to two
feet between the feet with toes pointing outward. Hands on the ground
with palms facing upwards.

Benefits: It helps reduce Stress and removes Physical and Mental fatigue.
Relaxes all Muscles and Nerves of the body. It is very beneficial for
managing High blood pressure, Cardiac diseases and Anxiety disorders.

Contraindications: A very distracted Mind is going to find it difficult to
relax, will cause more irritation and bring a Headache. Someone with
severe Acidity may find lying on the back very Uncomfortable, as the
food pipe may cause Irritation.

18. Back
Painand
Arthritis:
Tadasana✅
Urdhawahastootansa
na,
Ardh-Chakrasana, ✅
Ushtrasana,
Vakrasana,✅
Sarala
Maysyendrsana,
Bhujandgasana,✅
Gomukhasana, ✅
Bhadrasana,
Makarasana, ✅
Nadi-
Shodhana
pranayama.

20. In Sanskrit Ardha means half, Chakra means wheel and Asana means
posture.
ARDHA CHAKRASANA

Procedure: Stand straight, with your feet together. Hold hips with hands.
With slow inhalation, bend backward as far as you can go without
bending your knees. Remain in this pose for a while.

Benefits: It helps to increase Lungs capacity there by ensures good health.
It is extremely beneficial for Stiff back muscles and nerves. It can be used
to shed extra Fat from the abdomen. It improves Heart function and
regulates Blood pressure.

Contraindications: Those suffering from serious Spine problems and high
Blood pressure should not practice this asana. This Asana is not beneficial
during Pregnancy. People with Ulcer &Hernia should not perform this
asana. Improper technique may hamper your health