class 12th Ch 3 yoga and lifestyle 2020-21 by Bhawani Pratap Singh Shekhawat

based on the latest syllabus 2020-21
include all the topics related to the chapter
-Asanas as Preventive measures
-Obesity: procedure, benefits and contraindications for Vajrasana, Pada Hastasana, Urdhva Hastasana, Trikonasana, Ardhmatseyendrasana
-Diabetes: procedure, benefits and contraindications for Bhujangasana, 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 for Tadasana, Ardhmatseyendrasana, Vakrasana, Shalabhasana, Bhujangasana

1. CBSE 12
TH
CLASS SESSION
2020-21
BY: BHAWANI PRATAP SINGH SHEKHAWAT
By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

2. CHAPTER –3 Yoga and lifestyle

3. CONTENTS
Asanas as Preventive measures
Obesity: procedure, benefits and contraindications for Vajrasana, Pada Hastasana,
Urdhva Hastasana, Trikonasana, Ardhmatseyendrasana
Diabetes: procedure, benefits and contraindications for Bhujangasana,
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 for Tadasana,
Ardhmatseyendrasana, Vakrasana, Shalabhasana, Bhujangasana

4. 3.1 ASANAS AS PREVENTIVE MEASURES
Meaning of asana
❖Acc. To Patanjali,” sthiram sukham
aasanam” i.e., “ that position which is
comfortable and steady”
❖In Brahamanopanishad, “To sit in a
comfortable position or posture for
everlasting period is called asana”.

5. BENEFITS OF ASANAS FOR PREVENTION OF
DISEASES
Bones and joints become strong
Muscles become strong
Circulation of blood becomes normal
Respiratory organs become efficient
Efficiency of digestive system increases
Nervous system strengthens
Glandular activity is stimulated and regular
properly
Efficiency of excretory system enhances
Immune system is strengthened

6. OBESITY
3.2 OBESITY: PROCEDURE, BENEFITS AND CONTRAINDICATIONS
FOR VAJRASANA, PADA HASTASANA, URDHVA HASTASANA,
TRIKONASANA, ARDHMATSEYENDRASANA
The state of being well above one's normal
weight.
A person has traditionally been considered to
beobeseif they are more than 20 percent over
their ideal weight
Obesity is that condition of the body in which
the amount of fat increases to extreme levels

7. OBESITY CAN BE PREVENTED IF FOLLOWING ASANAS ARE
PERFORMED REGULARLY
Vajrasana
❖Benefits
➢Improving concentration
➢Curing dysentery, back pain and chest diseases
➢Cures mental stress
➢Reducing hip fat
➢Relief from constipation, acidity
➢Increase the efficiency of digestive system
❖Contraindications
➢A Person suffering from joint pain should not
perform Vajrasana
➢The individuals who have any spinal column
problem should not perform Vajrasana

8. PADAHASTASANA
❖Benefits
➢Makes the body flexibility
➢Eliminate excess belly fat
➢Improve digestion
➢Reduce constipation
➢Makes the spine flexible and tones the nerves
➢Improve blood circulation
❖Contraindications
➢Individual who have back pain should avoid this
asana.
➢They should not bend forward fully
➢They can bend themselves only as far as
comfortable

9. URDHVAHASTASANA
❖Benefits
➢Improve digestion
➢Relives stress and anxiety
➢Enhances body posture
➢Increase the capacity of lungs
➢Improves blood circulation
➢Helps in tightening the abdomen
➢It eases sciatica
❖Contraindications
➢In case of shoulder or neck injuries or
experiencing dizziness while staring upwards,
this asana should be avoided

10. TRIKONASANA
❖Benefits
➢Strengthens the legs, knees, arms and chest
➢Increase physical and mental equilibrium
➢Reduces stress, anxiety, back pain and
sciatica
➢Helps in increasing height
➢Reducing the excess body fat
➢Enhances blood circulation
❖Contraindications
➢Suffering from diarrhea, low or high BP, back
injury or migraine avoid doing Trikonasana
➢Individual having cervical spondylosis should
not perform this asana

11. ARDHMATSEYENDRASANA
❖Benefits
➢Keeps gall bladder and the prostate gland healthy
➢Enhance the stretchability of back muscles
➢Alleviates digestive ailments
➢Helpful in treating constipation, menstrual
disorder, urinary tract disorder and cervical
spondylitis
❖Contraindications
➢Women, Who are two or three months pregnant
should avoid this asana
➢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 your blood
glucose, also called blood sugar, is too high.
❖Types
➢Type I diabetes : The pancreatic gland does not
produce insulin. Hence, injection of insulin is
required for its treatment.
➢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 the body.

13. DIABETES CAN BE PREVENTED IF FOLLOWING ASANAS ARE
PERFORMED REGULARLY
Bhujangasana
❖Benefits
➢Alleviates obesity
➢Provide strength and agility
➢Cures the diseases of liver
➢Improves blood circulation
➢Strengthens the muscles of hand
➢Makes the vertebral column flexible and thin
❖Contraindications
➢Individuals, who suffer from hernia, back
injuries, headaches and recent abdominal
surgeries should avoid this asana
➢Pregnant women should avoid this asana

14. PASCHIMOTTASANA
❖Benefits
➢Alleviates gas trouble
➢Reduces obesity
➢Good remedy for constipation
➢Helpful in treating abdominal diseases
➢Helpful in curing skin diseases
➢Vertebra becomes flexible and healthy
❖Contraindications
➢Suffering from enlarged liver or spleen or acute
appendicitis, you should avoid this asana
➢If you suffer from any respiratory diseases, avoid this
asana
➢Have any back or spinal problem, make sure that you
perform this asana only under expert guidance

15. PAWANMUKTASANA
❖Benefits
➢Eases the tension in lower back
➢Enhance the blood circulation in pelvic region
➢Help in reducing fats of thighs, buttocks and abdominal
area
➢Strengthens the abdominal muscles and improve
digestion
➢Massages the intestines and organs of the digestive
system
➢Relives constipation
❖Contraindications
➢Pregnant women should avoid doing this asana
➢Individuals suffering from piles should avoid this asana
➢If you have had ab abdominal surgery recently you have
avoid performing this asana.

16. ARDHMATSEYENDRASANA
❖Benefits
➢Keeps gall bladder and the prostate gland healthy
➢Enhance the stretchability of back muscles
➢Alleviates digestive ailments
➢Helpful in treating constipation, menstrual
disorder, urinary tract disorder and cervical
spondylitis
❖Contraindications
➢Women, Who are two or three months pregnant
should avoid this asana
➢Individuals, who suffer from peptic ulcer, hernia
should perform this asana under the expert
guidance

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

18. ASTHMA CAN BE PREVENTED IF FOLLOWING
ASANAS ARE PERFORMED REGULARLY
Sukhasana
❖Benefits
➢Facilitates mental and physical balance without
causing strain or pain
➢Stretches and lengthens spine
➢Calms your mind
➢Reduces anxiety, stress and mental fatigue
➢Help in improving body posture
➢Gentle massage to knees, calf muscles and thighs
❖Contraindications
➢Knees and hips are injured or inflamed, avoid this
asana
➢Have slipped disc problem, you should take proper
care while performing this asana

19. CHAKRASANA
❖Benefits
➢Cures back pain
➢Cures any pain in kidneys
➢Helpful in removing obesity
➢Prevents the problem of hernia
➢Stimulates pituitary and thyroid glands
➢Cures infertility, asthma and osteoporosis
❖Contraindications
➢Suffer from headache or high BP you should not
perform this asana.
➢Don’t perform this asana in case of shoulder
injury
➢Don’t perform this asana if you have tendonitis in
the wrists.

20. GOMUKHASANA
❖Benefits
➢Makes leg muscles strong and elastic.
➢Helps in keeping shoulder joints healthy, flexible and
strong.
➢Improves the function of lungs
➢Helps in the treatment of sciatica
➢Reduces stress and anxiety
➢Helps in staying fit and strong
❖Contraindications
➢Individuals, who suffer from shoulder, knee or back
pain should avoid this asana.
➢Avoid this asana in case of any knee or hip injury

21. PARVATASANA
❖Benefits
➢Helps in enhancing height
➢Reduces the extra fat in the back and waist
➢Extremely beneficial in case of asthma
➢Help in reducing back pain
➢Improves the function of spinal cord
➢Gives relief from tension in shoulder and back
❖Contraindications
➢Avoid this asana in case of hip or back injury
➢One should not perform this asana in case of
shoulder injury

22. BHUJANGASANA
❖Benefits
➢Alleviates obesity
➢Provide strength and agility
➢Cures the diseases of liver
➢Improves blood circulation
➢Strengthens the muscles of hand
➢Makes the vertebral column flexible and
thin
❖Contraindications
➢Individuals, who suffer from hernia, back
injuries, headaches and recent abdominal
surgeries should avoid this asana
➢Pregnant women should avoid this asana

23. PASCHIMOTTASANA
❖Benefits
➢Alleviates gas trouble
➢Reduces obesity
➢Good remedy for constipation
➢Helpful in treating abdominal diseases
➢Helpful in curing skin diseases
➢Vertebra becomes flexible and healthy
❖Contraindications
➢Suffering from enlarged liver or spleen or acute
appendicitis, you should avoid this asana
➢If you suffer from any respiratory diseases, avoid this
asana
➢Have any back or spinal problem, make sure that you
perform this asana only under expert guidance

24. MATSYASANA
❖Benefits
➢Helpful in curing back pain, knee pain and
tonsillitis
➢Cures the defects of eyes
➢Helpful in curing skin diseases
➢Helpful for the treatment of diabetes
➢Best asana to get relief from asthma
➢Helps in reliving tension in the neck and shoulders
❖Contraindications
➢If you have high or low BP, avoid this asana
➢People suffering from migraine and insomnia
should also avoid performing this asana
➢Individual who have neck injury or low back
problem should not perform this asana

25. 3.5 Hypertension: procedure, benefits and contraindications for
Tadasana, Vajrasana, Pawanmuktasana, Ardh chakrasana,
Bhujangasana, Shavasana
Hypertension
Hypertension is another name for
high blood pressure.
Hypertension is a primary risk factor
for cardiovascular disease,
includingstroke,heart attack
andheart failure

26. TADASANA
❖Benefits
➢Helpful in developing physical and mental balance
➢Reduces obesity
➢Cures constipation
➢Helpful for the treatment of hypertension
➢Good asana for those who wants to enhance their
height
➢Improve body posture
❖Contraindications
➢If you have low BP, avoid this asana
➢People suffering from headaches and insomnia
should also avoid performing this asana
➢Individual, who suffer from blood circulation problem
such as faulty valves, should not perform this asana

27. VAJRASANA
❖Benefits
➢Improving concentration
➢Curing dysentery, back pain and chest diseases
➢Cures mental stress
➢Reducing hip fat
➢Relief from constipation, acidity
➢Increase the efficiency of digestive system
❖Contraindications
➢A Person suffering from joint pain should not
perform Vajrasana
➢The individuals who have any spinal column
problem should not perform Vajrasana

28. PAWANMUKTASANA
❖Benefits
➢Eases the tension in lower back
➢Enhance the blood circulation in pelvic region
➢Help in reducing fats of thighs, buttocks and abdominal
area
➢Strengthens the abdominal muscles and improve
digestion
➢Massages the intestines and organs of the digestive
system
➢Relives constipation
❖Contraindications
➢Pregnant women should avoid doing this asana
➢Individuals suffering from piles should avoid this asana
➢If you have had ab abdominal surgery recently you have
avoid performing this asana.

29. ARDHA CHAKRASANA
❖Benefits
➢Helps to make ankles, thigh, shoulder, chest, spine and
abdomen stronger
➢Relives stress and tension
➢Cures pain in legs
➢Reduces fat in the waist and thigh
➢Helps to alleviate upper back pain
➢Relieves stress in the neck and shoulders
❖Contraindications
➢If you have peptic ulcer and hernia, avoid doing this asana
➢In case of hip or spinal problems, avoid doing this asana
➢Pregnant women should avoid doing this asana

30. BHUJANGASANA
❖Benefits
➢Alleviates obesity
➢Provide strength and agility
➢Cures the diseases of liver
➢Improves blood circulation
➢Strengthens the muscles of hand
➢Makes the vertebral column flexible and
thin
❖Contraindications
➢Individuals, who suffer from hernia, back
injuries, headaches and recent abdominal
surgeries should avoid this asana
➢Pregnant women should avoid this asana

31. SHAVASANA
❖Benefits
➢Strengthens the nervous system
➢Control high blood pressure
➢Relieves mental tension
➢Cures many psychosomatic problems
➢Helps to cure many cardiac problem
➢Relaxes and calms the complete body
➢Improves concentration and memory
➢Increases energy levels
➢Body relaxes and goes into a deep
meditative state, which in turn repairs
the cells and tissues and releases stress

32. 3.5 Back pain: procedure, benefits and contraindications for
Tadasana, Ardhmatseyendrasana, Vakrasana, Shalabhasana,
Bhujangasana
Back pain
Back pain, also known asbackache, ispainfelt
in theback. The back is divided intoneck
pain(cervical),middle back pain(thoracic),lower
back pain(lumbar) orcoccydynia(tailbone or
sacral pain) based on the segment affected.
The lumbar area is the most common area
affected.Episodes of back pain may beacute,
sub-acute, orchronicdepending on the duration

33. TADASANA
❖Benefits
➢Helpful in developing physical and mental balance
➢Reduces obesity
➢Cures constipation
➢Helpful for the treatment of hypertension
➢Good asana for those who wants to enhance their
height
➢Improve body posture
❖Contraindications
➢If you have low BP, avoid this asana
➢People suffering from headaches and insomnia
should also avoid performing this asana
➢Individual, who suffer from blood circulation problem
such as faulty valves, should not perform this asana

34. ARDHMATSEYENDRASANA
❖Benefits
➢Keeps gall bladder and the prostate gland healthy
➢Enhance the stretchability of back muscles
➢Alleviates digestive ailments
➢Helpful in treating constipation, menstrual
disorder, urinary tract disorder and cervical
spondylitis
❖Contraindications
➢Women, Who are two or three months pregnant
should avoid this asana
➢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
nervous system
➢Prevents and controls diabetes
➢Strengthens kidneys
➢Helps in reducing chronic back pain and shoulder
pain
➢Reduces belly fat
❖Contraindications
➢In case of high BP, avoid this asana
➢Individuals, who suffer from peptic ulcer should
not perform this asana
➢Individuals, who suffer from serious back injury
should not perform this asana

36. SHALABHASANA
❖Benefits
➢Provides relief to persons who have mild sciatica
and slipped disc problem
➢Strengthens the muscles of the spine, buttocks
and back of the arms and legs
➢Improves posture
➢Helps in relieving stress
➢Alleviates lower back pain
➢Help in removing constipation
❖Contraindications
➢People with weak spine should avoid this asana
➢People with weak heart, high BP and coronary
problems should avoid this asana

37. For Any
QUERY feel Free to
contact me!!!
For Any
QUERY feel Free to
contact me!!!
By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //