ASTER PUBLIC SCHOOL

YOGA AS PREVENTIVE MEASURE

FOR LIFESTYLE DISEASE
(Unit-3)

- SHUBHAM TIWARI

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INDEX
➢ Learning Objectives and Learning Outcomes
➢ OBESITY: Procedure, Benefits & Contraindications for Tadasana, Katichakrasana, Pavanmuktasana,
Matsayasana, Halasana, Pachimottansana, Ardha–Matsyendrasana, Dhanurasana, Ushtrasana, Suryabhedan
pranayama.
➢ DIABETES: Procedure, Benefits & Contraindications for Katichakrasana, Pavanmuktasana, Bhujangasana,
Shalabhasana, Dhanurasana, Supta-vajarasana, Paschimottanasana, Ardha-Matsyendrasana, Mandukasana,
Gomukhasana, Yogmudra, Ushtrasana, Kapalabhati. [Video]
➢ ASTHMA: Procedure, Benefits & Contraindications for Tadasana, Urdhwahastottansana, Uttan
Mandukasana, Bhujangasana, Dhanurasana, Ushtrasana, Vakrasana, Kapalbhati, Gomukhasana Matsyasana,
Anulom-Viloma. [Video]
➢ HYPERTENSION: Procedure, Benefits & Contraindications for Tadasana, Katichakransan, Uttanpadasana,
Ardha Halasana, Sarala Matsyasana, Gomukhasana, UttanMandukasana, Vakrasana, Bhujangasana,
Makarasana, Shavasana, Nadi-shodhana pranayam, Sheetali pranayam. [Video]
➢ BACK PAIN AND ARTHRITIS: Procedure, Benefits & Contraindications of Tadasana, Urdhawa-
hastotansana, Ardh-Chakrasana, Ushtrasana, Vakrasana, Sarala Matsyendrsana, Bhujangasana, Gomukhasana,
Bhadrasana, Makarasana, Nadi shodhana pranayama. [Video]
➢ Recapitulation
➢ Notes
➢ E-book
➢ Worksheet
➢ Value based questions
➢ Quiz
➢ References
LESSON PLAN
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LEARNING OBJECTIVES & OUTCOMES

LEARNING OBJECTIVES:
• To make students Understand about the main life style disease - Obesity,
Hypertension, Diabetes, Asthma, Back pain and Arthritis.
• To learn about different Asanas in detail which can help as a preventive
Measures for those Lifestyle Diseases.

LEARNING OUTCOMES:
After completing the unit, the students will be able to:
• Identify the asanas beneficial for different ailments and health problems.
• Recognize importance of various asanas for preventive measures of obesity,
diabetes, asthma, hypertension, back pain and arthritis.
• Describe the procedure for performing a variety of asanas for maximal
benefits.
• Distinguish the contraindications associated with performing different asanas.
• Outline the role of yogic management for various health benefits and
preventive measures.
INDEX
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OBESITY

❖Obesity is that condition of the body in which the amount of fat increases to
extreme level. The excess weight or deposition of excess fats in our body is also
called as obesity.
❖In other words, obesity can be defined as “the condition when an individual weighs
20% more than the ideal weight.” An adult with a BMI more than or equal to 30
than the ideal BMI is usually considered to be obese.
❖It leads to various diseases like diabetes, heart diseases, hypertension, lowered
pulmonary functions, cancer, arthritis, flatfoot, respiratory problems, liver
malfunction and lowers life expectancy.
❖There are various reasons of obesity such as lack of proper exercise, eating habits,
psychological factors, endocrine glands problems, familiar tendency.
❖Males are at high risk during age 29 to 35 and females are at risk during the age 45 to
49. Various asanas can be practiced effectively to reduce the weight, control obesity
and achieve normal healthy condition of body and mind are as follows:

INDEX
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OBESITY (Contd.)

Methods to measure obesity (body fat

percentage):

1. Body Mass Index (BMI) = Weight in kg /

Height (m) × Height (m)
2. Skinfold measurements
3. Waist hip ratio (WHR)

INDEX
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1. TADASANA:
Procedure:
• Stand up in attention position. Contraindications:
• Lift your arms upward. • If you have low blood pressure
• Stretch your hands upwards. • In case of headache/insomnia
• Raise your heels, and come on your • Individuals who are suffering from blood
toes. circulation problems
• Also pull up your body upwards.
• After some time breathe out slowly
and come to the previous position.
• Repeat the same 10 to 15 times.
Benefits:
• It reduces obesity
• It cures constipation
• It cures digestive problems
• It improves body posture
• It alleviates sciatica
• Helps to increase one’s height
• Beneficial in treating hypertension
• Improves concentration
• Develops physical and mental balance
INDEX
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2. KATICHAKRASANA:
Procedure:
• Stand straight on the ground with both the Contraindications:
foot one post apart. • In case of abdominal inflammation
• Both the arms should be outstretched in • In case of spinal disorder, it should be
front of the chest. avoided
• Take the arms slowly towards the right • Individuals who are suffering from hernia,
side of the body. slipped disc
• Simultaneously, twist your body from the • It should be avoided by women during
waist to the waist to the right side and take pregnancy
your arms back as far as possible.
• Repeat the same procedure upto 10 times.
Benefits:
• It burns extra calories and reduces obesity.
• It tones up the waist, hips, neck and
shoulders.
• It strengthens the waist muscle.
• It helps in reducing stress.
• It helps in relieving constipation.
• Helps to increase one’s height.
• It helps in back stiffness and improve
posture.
INDEX
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3. PAWANMUKTASANA:
Procedure: Contraindications:
• This is done in lying position. • If you are suffering from heart problems,
• Lie flat on the back and keep the legs, hyper acidity, high blood pressure, spinal
straight, relax and take breathe deeply. disorder, piles, you should avoid this asana.
• Inhale slowly and lift the legs and bend in • Individuals who are suffering from hernia,
the knees. Bring upwards to the chest till the slipped disc
thigh touches to stomach. • It should be avoided by women during
• Hug the knees in place and lock the fingers. pregnancy.
• Place the nose tip between the knees. • If you have had an abdominal surgery
• Exhale slowly and come back to the original recently.
position i,e. Shavasana.

• Benefits:
• It eases the tension in lower back.
• It helps in reducing the fat of thighs, glutes
and abdominal area.
• It strengthens the abdominal muscles.
• It helps to improve digestive system
efficiency.
• It cures acidity, indigestion and constipation.
• It enhances the blood circulation in pelvic
area.
• It is very beneficial for menstrual disorder. INDEX
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4. MATSYASANA (Fish pose):
Procedure:
• For performing this asana, sit in Contraindications:
padmasana. • In case of high or low blood pressure.
• Then, lie down in supine position and • People suffering from migraine and insomnia
make an arch behind. should also avoid to perform this asana.
• Hold your toes with the fingers of your • Individuals who have neck injury or lower
hands. back problems.
• Stay for some time in this position • It should be avoided by women during
• Repeat the same procedure upto 05 times. pregnancy

Benefits:
• It is helpful in curing back pain, knee pain
and tonsillitis.
• It also cures the defects of eyes and some
skin diseases.
• It is helpful in obesity and diabetes.
• It helps in reducing stress.
• It helps in relieving tension in the neck and
shoulders.
• Helps in respiratory disorder especially in
asthma.
• It helps in reducing body weight and
improves posture. INDEX
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5. HALASANA (Plow pose):

Procedure: Contraindications:
• Lie on your back with your arms beside you, • If you have any injury in your neck or
palms downwards. suffering from high blood pressure, piles,
• Keeping the knees straight, use your you should avoid this asana.
abdominal muscles to raise your legs • Individuals who are suffering from slipped
vertically at a 90-degree angle. discs.
• With the help of your hands, raise the trunk • Women should avoid this asana during
and lower the legs at 180˚ over the head. pregnancy.
• Your toes should touch the ground. • Avoid it in case of sciatica problems.
• Hold this pose, let your body relax with each
breath.
• Gently bring your legs down on exhalation
after a good hold (a few seconds for
beginners) of resting in this pose.

• Benefits:
• It calms down the nervous system, reduces
stress and tension.
• It tones the legs and improves flexibility.
• It improves blood circulation, immune system
and helps in infertility, headache and
insomnia.
• It helps in increasing the height of children. INDEX
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6. PASCHIMOTTANASANA
(Seated forward bend pose):
Contraindications:
Procedure:
• Avoid doing this asana if you are suffering
• Sit on the ground with legs forward.
from any respiratory diseases.
• Then, hold the toes of your feet with the
• If you are suffering from enlarged liver or
fingers of both hands.
spleen diseases.
• Breathe out slowly and try to touch the
• Individuals who have any back or spinal
knees with your forehead.
problems.
• After that breathe in slowly, raise your head
upwards and come to the prior position
• Perform this asana at least 8-10 times.

Benefits:
• It helps to overcome several menstrual
disorder
• It gives relief in sciatica, backache and
asthma.
• It is helpful in obesity and diabetes.
• It reduces obesity and helpful in treating
abdominal diseases
• It helps to overcome menstrual disorders.
• It is a good remedy for constipation.
• It improves flexibility and curing skin
diseases. INDEX
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Contraindications:
7. ARDH-MATSEYENDRASANA
• If you have peptic ulcer, hernia you should
(The half fish pose):
perform this asana only under expert guidance.
Procedure:
• The individuals who have the problem of
• The left heel is kept under the right thigh and
sciatica or slipped disc may benefit from this
the right leg is crossed over the left thigh.
asana but they need to take great care while
• After that hold the right toe with left hand
doing this asana.
and turn your head and back to the right side.
• Women who are 2-3 months pregnant should
• In this position, move the trunk sideways.
avoid this asana.
• Then perform the same asanas in the reverse
position for 4-6 times.

• Benefits:
• It keeps the gall bladder healthy.
• It enhances the stretchability of back muscles.
• It regulates the secretion of adrenaline and
bile to manage diabetes.
• It helps in reducing obesity.
• It is also helpful in treating sinusitis,
bronchitis, constipation and menstrual
disorders, urinary tract disorder.
• It improves digestive system efficiency.
INDEX
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8. DHANURASANA (Bow pose):

Contraindications:
Procedure:
• Avoid this asana in case of hernia and high
• Lie down flat on your abdomen.
or low blood pressure.
• Ensure that your forehead is placed against the
• If you have neck injury, pain in lower back
floor and that your legs are close together.
and migraine.
• Bend your legs at the knees and bring your feet
• Individuals who have any back or spinal
up behind you.
problems or abdominal surgery in recent
• Stretch your arms backward, grasp your ankles
period.
• Inhale and lift your head off the ground and
• Women should avoid practising this pose
simultaneously lift your thighs upwards.
during pregnancy.
• Your body should be arching upwards now.
• Maintain the posture for 10-15 seconds at the
outset for 4-6 times
Benefits:
• It strengthens the neck, shoulders, thigh,
spine, chest muscles and improves flexibility.
• As Dhanurasana, stimulates the liver and
pancreas, it is beneficial for the management
of diabetes.
• It reduces obesity and helpful in treating
abdominal diseases.
• It reduces back pain & a good remedy for
constipation and indigestion. INDEX
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9. USTRASANA (The camel pose):

Procedure:
• Kneel on the yoga mat & place your hands on Contraindications:
the hips. • If you have any back or neck injury, avoid
• Your knees should be in line with the shoulders to perform this asana.
and the sole of your feet should be facing the • The individuals who are suffering from
ceiling. high or low blood pressure, insomnia and
• As you inhale, draw in your tail-bone towards migraine.
the pubis as if being pulled from the navel.
• Simultaneously, arch your back and slide your
palms over your feet till the arms are straight.
• Don’t flex your neck, keep it in a normal
position.
• Stay in this posture for 30 sec and slowly come
back to the starting position.
Benefits:
• Improves digestion.
• Stretches and opens the front of the body.
• It also strengthens the back and shoulders.
• Relieves the body of lower back pain.
• It helps in reducing obesity.
• It improves flexibility of the spine and also
improves body posture.
• It helps to overcome the menstrual discomfort.
INDEX
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10. SURYA BHEDANA PRANAYAMA:

Procedure:
• Sit in a comfortable cross-legged position Benefits:
(Padmasana) with the spine straight. • Increases energy and boosts immunity.
• Close your eyes and take some deep breaths, • Reduces stress and anxiety.
focusing on your breath. • Improves focus and concentration.
• Place the right thumb on your right nostril and • Promotes detoxification.
inhale deeply through your left nostril. • Improves digestion.
• Hold your breath for a few seconds. • Regulates body temperature.
• Release your right thumb from your right nostril • Removes the impurities of blood and cures
and exhale through the right nostril. skin diseases.
• Inhale deeply through the right nostril and hold • The best breathing exercise for cold, cough.
your breath for a few seconds.
• Release your left nostril and exhale through the
left nostril.
• It completes a round of Surya-bhedana Pranayama.
• Repeat this process for 5-10 rounds, gradually
increasing the number of rounds over time.
Contraindications:
• Avoid this, if you are suffering from high blood
pressure, asthma, heart disease, menstruation,
pregnancy.
• It should be avoided in summer and late night. INDEX
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DIABETES
❖ Diabetes is a common condition that affects people of all ages.
There are several forms of diabetes in which type 2 is the most
common.
❖ Diabetes is a condition that happens when your blood
sugar (glucose) is too high. It develops when your
pancreas doesn’t make enough insulin, or when your body
isn’t responding to the effects of insulin properly.
❖ Most forms of diabetes are chronic (lifelong), and all forms are
manageable with medications and/or lifestyle changes.
❖ In India, there are estimated 77 million people above the age
of 18 years are suffering from diabetes (type 2).
Types of Diabetes:
1. Type 1 Diabetes: This type is an autoimmune disease in
which your immune system attacks and destroys insulin-
producing cells in your pancreas for unknown reasons, in
results pancreas don’t able to produce insulin and blood sugar
level increases too high.
2. Type 2 Diabetes: Type 2 diabetes is a condition when your
body doesn’t make enough insulin and/or your body’s cells
don’t respond normally to the insulin (insulin resistance). INDEX
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1. KATICHAKRASANA:
Procedure:
• Stand straight on the ground with both the Contraindications:
foot one post apart. • In case of abdominal inflammation
• Both the arms should be outstretched in • In case of spinal disorder, it should be
front of the chest. avoided
• Take the arms slowly towards the right • Individuals who are suffering from hernia,
side of the body. slipped disc
• Simultaneously, twist your body from the • It should be avoided by women during
waist to the waist to the right side and take pregnancy
your arms back as far as possible.
• Repeat the same procedure upto 10 times.
Benefits:
• It burns extra calories and reduces obesity.
• It tones up the waist, hips, neck and
shoulders.
• It strengthens the waist muscle.
• It helps in reducing stress.
• It helps in relieving constipation.
• Helps to increase one’s height.
• It helps in back stiffness and improve
posture.
INDEX
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 ASTER PUBLIC SCHOOL
2. PAWANMUKTASANA:
Procedure: Contraindications:
• This is done in lying position. • If you are suffering from heart problems,
• Lie flat on the back and keep the legs, hyper acidity, high blood pressure, spinal
straight, relax and take breathe deeply. disorder, piles, you should avoid this asana.
• Inhale slowly and lift the legs and bend in • Individuals who are suffering from hernia,
the knees. Bring upwards to the chest till the slipped disc
thigh touches to stomach. • It should be avoided by women during
• Hug the knees in place and lock the fingers. pregnancy.
• Place the nose tip between the knees. • If you have had an abdominal surgery
• Exhale slowly and come back to the original recently.
position i,e. Shavasana.

• Benefits:
• It eases the tension in lower back.
• It helps in reducing the fat of thighs, glutes
and abdominal area.
• It strengthens the abdominal muscles.
• It helps to improve digestive system
efficiency.
• It cures acidity, indigestion and constipation.
• It enhances the blood circulation in pelvic
area.
• It is very beneficial for menstrual disorder. INDEX
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 ASTER PUBLIC SCHOOL

3. BHUJANGASANA (Cobra pose):

Procedure:
• Lie down on your stomach with your toes
flat on the floor, soles facing upwards. Contraindications:
• Keep your legs close together, with your • If you are suffering from hernia, back
feet and heels lightly touching each other. injuries, headache and recent abdominal
• Place both hands in such a way that palms surgeries.
are touching ground under your shoulders. • It should be avoided by women during
• Taking a deep breath in, slowly lift your pregnancy.
head, chest and abdomen.
• Pull your torso back and off the floor with
the support of your hands.
• If possible, straighten your arms by arching
your back as much as possible and maintain
• Then gently bring your abdomen, chest, and
head back to the floor and relax. Repeat it
4-5 times.
• Benefits:
• It alleviates obesity.
• It provides strength, flexibility and agility.
• It cures the disorders of urinary bladder &
liver.
• It improves blood circulation and digestion. INDEX
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4. SHALBHASANA (Locust pose):

Procedure:
Contraindications:
• Lie on the stomach (prone position), with chin
• If you are suffering from hernia, back
resting on the mat, legs stretched full length–toes
injuries, headache and recent abdominal
pointing outwards.
surgeries.
• Rest the arms by the sides, palms facing down–
• It should be avoided by women during
slightly pushed under the thighs.
pregnancy.
• Exhaling, in 3 seconds, raise the right leg (kept
straight) as high as possible without lifting the
hips; keeping the left leg firmly on the ground.
• While raising the leg, secure the palms and
contract the lower back muscles. Now, maintain
this pose for 6 seconds, suspending the breath
(final position).
• Return to starting position and follow the same
with your left leg. Repeat it 4 times.
• Benefits:
• It improves respiration, mobility of your spine
and strengthen the core and back muscles.
• It helps to improve your digestion, body posture.
• It tones up your hamstrings, gluteus, calf muscles.
• Useful for removing unwanted fats around
abdomen, waist, hips and thighs. INDEX
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5. DHANURASANA (Bow pose):

Contraindications:
Procedure:
• Avoid this asana in case of hernia and high
• Lie down flat on your abdomen.
or low blood pressure.
• Ensure that your forehead is placed against the
• If you have neck injury, pain in lower back
floor and that your legs are close together.
and migraine.
• Bend your legs at the knees and bring your feet
• Individuals who have any back or spinal
up behind you.
problems or abdominal surgery in recent
• Stretch your arms backward, grasp your ankles
period.
• Inhale and lift your head off the ground and
• Women should avoid practising this pose
simultaneously lift your thighs upwards.
during pregnancy.
• Your body should be arching upwards now.
• Maintain the posture for 10-15 seconds at the
outset for 4-6 times
Benefits:
• It strengthens the neck, shoulders, thigh,
spine, chest muscles and improves flexibility.
• As Dhanurasana, stimulates the liver and
pancreas, it is beneficial for the management
of diabetes.
• It reduces obesity and helpful in treating
abdominal diseases.
• It reduces back pain & a good remedy for
constipation and indigestion. INDEX
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6. SUPTAVAJRASANA:
Procedure:
Contraindications:
• First, position yourself in Vajrasana and then
• Avoid this asana if you are suffering
slowly bend your back towards the ground.
from sciatica, or any other spinal
• Bend your legs at the knees and bring your feet
injuries.
up behind you.
• In case of hypertension.
•While you do so, place your elbow and forearms
• If you are undergoing menstruation, you
on the floor.
should avoid this asana.
•With the support of your arms, slowly lower
• Women should avoid practising this pose
down the crown of your head on the floor and
during pregnancy.
arch the back upwards.
•Close your eyes, take deep breaths and release
the pose slowly in vajrasana again. Repeat it for 5
times.
Benefits:
• Helps in improving respiratory disorders.
• Improves digestion and body posture.
• It strengthen your lower body muscles.
• It helps to improve sexual health and reduce the
stress.
• It prevents from cholesterol, cardiovascular
diseases, and improves kidney & liver
functioning. INDEX
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7. PASCHIMOTTANASANA
(Seated forward bend pose):
Contraindications:
Procedure:
• Avoid doing this asana if you are suffering
• Sit on the ground with legs forward.
from any respiratory diseases.
• Then, hold the toes of your feet with the
• If you are suffering from enlarged liver or
fingers of both hands.
spleen diseases.
• Breathe out slowly and try to touch the
• Individuals who have any back or spinal
knees with your forehead.
problems.
• After that breathe in slowly, raise your head
upwards and come to the prior position
• Perform this asana at least 8-10 times.

Benefits:
• It helps to overcome several menstrual
disorder
• It gives relief in sciatica, backache and
asthma.
• It is helpful in obesity and diabetes.
• It reduces obesity and helpful in treating
abdominal diseases
• It helps to overcome menstrual disorders.
• It is a good remedy for constipation.
• It improves flexibility and curing skin
diseases. INDEX
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 ASTER PUBLIC SCHOOL

8. ARDH-MATSEYENDRASANA Contraindications:
(The half fish pose): • If you have peptic ulcer, hernia you should
Procedure: perform this asana only under expert
• The left heel is kept under the right thigh and guidance.
the right leg is crossed over the left thigh. • The individuals who have the problem of
• After that hold the right toe with left hand and sciatica or slipped disc may benefit from this
turn your head and back to the right side. asana but they need to take great care while
• In this position, move the trunk sideways. doing this asana.
• Then perform the same asanas in the reverse • Women who are 2-3 months pregnant should
position for 4-6 times. avoid this asana.
• Benefits:
• It keeps the gall bladder and the prostate gland
healthy.
• It enhances the stretchability of back muscles.
• It regulates the secretion of adrenaline and bile
to manage diabetes.
• It helps in reducing obesity.
• It is also helpful in treating sinusitis, bronchitis,
constipation and menstrual disorders, urinary
tract disorders and cervical spondylitis.
• It improves digestive system efficiency.
INDEX
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9. MANDUKASANA (The frog pose): Contraindications:

Procedure: • If you have any abdominal injury or
• Comfortably sit in Vajrasana. surgery, ulcer, back pain, you should avoid
• Close the fists of both hands. While clenching the to perform this asana.
fists press your thumb inside with the fingers. • The individuals who has any knee or hip
• While pressing the navel with your both fists injury.
exhale and bend forward. • Women should avoid practising this pose
• Hold the breath when you are in the position of during pregnancy.
bend forward and keep looking straight.
• Stay in this position for some time, inhale, and
come back to the starting position. Repeat this 3-5
times.

Benefits:
• Cure the problems related to the stomach.
• It is beneficial in cardiovascular diseases.
• Useful for flexibility of thighs and legs.
• Reduces extra fat from thighs and hips.
• It increases the quantity of insulin so it is
beneficial for curing diabetes.
• It cures the pain of ankles, knees and back.
• It improves the functioning of the digestive system
and excretory system. INDEX
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10. GOMUKHASANA (The cow face pose): Benefits:

Procedure: • It helps to flex the back, making it more
• Sit erect on the ground with your legs stretched elastic.
out in front of you. • It may help boost circulation, digestion, and
• Now gently bend your left leg, and place it immunity.
under your right buttock. • It may help you focus and boost your
• Fold your right leg, place it over your left thigh. concentration levels.
• Place both your knees close together as they are • It may help improve your balance and is best
stacked one on top of the other. for anxiety and stress relief.
• Gently fold your left arm, place it behind your • It helps to cure stiff shoulders and also helps
back. in releasing the cervical spine.
• Take your right arm over your right shoulder,
stretch it as much as you can until it reaches
your left hand.
• Hold this pose for as long as you can and relax.
Contraindications:
• People with rotator cuff injuries, and knee pains
must refrain from practicing this asana.
• Soft tissue injury in leg.
• If you are suffering from bleeding piles.
• Women should avoid practising this pose during
pregnancy.
INDEX
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11. YOGMUDRA:
Procedure: Contraindications:
• Sit in padmasana pose on the floor. • If you have high pain while bending,
• Take a deep breath and bring your hands don’t overstretch or overbend.
behind the back. • The individuals who are suffering from
• Hold/join the hands and start bending forward. low blood pressure, severe hip and knee
• Try to touch the floor in front of you with the problems.
forehead. • Pregnant women should avoid this asana.
• Exhale while bending forward and hold the
position as long as you can.
• Then return slowly to the starting position and
repeat the same for 3-4 times.

Benefits:
• It helps to strengthen the digestive organs.
• The hip and stomach get the most proper shape.
• It improves flexibility, mobility and relieve
from constipation.
• It reduces diabetes, hypertension, asthma and
cardiac diseases.
• It can also treat lower back pain, sciatica pain
and shoulder disorders.
INDEX
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12. USTRASANA (The camel pose):

Procedure: • It helps to overcome the menstrual
• Kneel on the yoga mat & place your hands on the discomfort.
hips. • It improves flexibility of the spine and also
• Your knees should be in line with the shoulders improves body posture.
and the sole of your feet should be facing the Contraindications:
ceiling. • If you have any back or neck injury, avoid
• As you inhale, draw in your tail-bone towards the to perform this asana.
pubis as if being pulled from the navel. • The individuals who are suffering from
• Simultaneously, arch your back and slide your high or low blood pressure, insomnia and
palms over your feet till the arms are straight. migraine.
• Don’t flex your neck, keep it in a normal position.
• Stay in this posture for 30 sec and slowly come
back to the starting position.
Benefits:
• Activates the brain cells by improving blood
circulation
• Stretches and opens the front of the body.
• It strengthens your back muscles, and glutes.
• Relieves back and neck pain.
• It helps in reducing fats over the abdomen and
hips.
• It stimulates the thyroid gland. INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

13. KAPALABHATI PRANAYAMA:

Procedure: Contraindications:
• Sit in a cross-legged position with back straight • If you are suffering from lower back pain
and let your hands rest on knees. or slipped disc, ulcer, hypertension and
• Relax your body and mind. stroke.
• Slowly and deeply inhale through both nostrils • The individuals who has weak digestive
while expanding abdomen. system.
• Exhale through nose while pulling the abdomen • Pregnant women should avoid this.
in.
• Just relax and the lungs will automatically be
filled with air. Perform continuously for 10-15
times with quick exhalation and natural
inhalation. Repeat 5 times per day.

Benefits:
• Increases the lungs capacity & strengthens them.
• It is also known to remove toxins from the body.
• Regular practice of kapalabhati reduces the level
of CO2 and increases the level of O2 in the body.
• It relieves anxiety and tension.
• It helps to cure asthma, sinus and insomnia.
• It is helpful in good skin health and digestion
process. INDEX
ASTER PUBLIC SCHOOL
ASTER PUBLIC SCHOOL

VIDEO

INDEX
ASTER PUBLIC SCHOOL
ASTER PUBLIC SCHOOL

ASTER PUBLIC SCHOOL

 ASTER PUBLIC SCHOOL

ASTHMA
❑ Asthma is a chronic lung disease affecting people of all
ages. It is caused by inflammation and muscle tightening
around the airways, which makes it harder to breathe.
❖ It is a respiratory disease in which the airways become
blocked or narrowed causing difficulty in breathing.
❖ In asthma, the airways also swell up and produce extra
mucus. It can be allergic or non-allergic.
❖ It can’t be treated or cured but its symptoms can be
controlled upto some extent.
❑ Cause of asthma includes, genetic factor, allergies like
polluted air, smoke of cigarettes, wood fires, sprays,
perfumes, scented soaps, respiratory infections such as
cold, flu, sore throat and sinus infection and some
medications such as beta blockers, aspirin, anti-
inflammatory drugs, etc.
❑ The symptoms of asthma vary on person to person
according their level of severity, the common symptoms of
asthma include:
▪ a persistent cough, especially at night
▪ wheezing when exhaling and sometimes when inhaling
▪ shortness of breath, sometimes even when resting
▪ chest tightness, making it difficult to breathe deeply. INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

1. TADASANA:
Procedure: Contraindications:
• Stand up in attention position. • If you have low blood pressure
• Lift your arms upward. • In case of headache/insomnia
• Stretch your hands upwards. • Individuals who are suffering from blood
• Raise your heels, and come on your circulation problems
toes.
• Also pull up your body upwards.
• After some time breathe out slowly
and come to the previous position.
• Repeat the same 10 to 15 times.
Benefits:
• It reduces obesity
• It cures constipation
• It cures digestive problems
• It improves body posture
• It alleviates sciatica
• Helps to increase one’s height
• Beneficial in treating hypertension
• Improves concentration
• Develops physical and mental balance
INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

2. URDHWA HASTOTTANASANA:
Procedure: Contraindications:
• First of all, stand erect on the surface of ground. • If you are suffering from neck or back
• Both the feet should be together. injuries.
• Then start inhalation slowly and raise both the • In case of dizziness and insomnia.
arms over the head with palms facing up, • It should be avoided by women during
interlock fingers. pregnancy.
• Start exhalation and bend from the waist
towards the right side.
• Maintain this position for 5-10 sec and back to
the normal position.
• Follow the same with left side. Repeat it 4-5
times.

Benefits:
• It helps in increasing the height of children.
• It helps to improve spinal curvature, muscle
pain in the neck, shoulders and arms.
• It helps in relieving back pain.
• Helps in constipation and indigestion.
• Up to some extent, sciatica pain can be reduced.
• It relaxes the whole body.
• It helps in reducing the body weight. INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

3. UTTANA MANDUKASANA:
Procedure: Contraindications:
• Sit in vajrasana and spread your knees wide • If you are suffering from hernia, back
apart while big toes should remain together. injuries, hernia and elbow pain.
• Raise your right arm , fold it and take it • It should be avoided by women during
backward from above the shoulder. pregnancy.
• In the same way, position your left arm also.
• Please (cross) your palms below the right
shoulder.
• Keep your back and neck straight and
maintain this pose for 10 sec.
• Come back to the normal position & repeat
for 5 times.

Benefits:
• It relieves throat pain, back pain and strain.
• It provides flexibility to the back muscles.
• It helps to cure the sciatica.
• It improves functional efficiency of pancreas.
• It helps in relieving stress and anxiety.
• Removes extra accumulated fat in the belly
region, which enables you to become slim
and keeps you healthy and fit. INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

4. BHUJANGASANA (Cobra pose):

Procedure: Contraindications:
• Lie down on your stomach with your toes • If you are suffering from hernia, back
flat on the floor, soles facing upwards. injuries, headache and recent abdominal
• Keep your legs close together, with your surgeries.
feet and heels lightly touching each other. • It should be avoided by women during
• Place both hands in such a way that palms pregnancy.
are touching ground under your shoulders.
• Taking a deep breath in, slowly lift your
head, chest and abdomen.
• Pull your torso back and off the floor with
the support of your hands.
• If possible, straighten your arms by arching
your back as much as possible and maintain
• Then gently bring your abdomen, chest, and
head back to the floor and relax. Repeat it
4-5 times.
• Benefits:
• It alleviates obesity.
• It provides strength, flexibility and agility.
• It cures the disorders of urinary bladder &
liver.
• It improves blood circulation and digestion. INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

5. DHANURASANA (Bow pose):

Contraindications:
Procedure:
• Avoid this asana in case of hernia and high
• Lie down flat on your abdomen.
or low blood pressure.
• Ensure that your forehead is placed against the
• If you have neck injury, pain in lower back
floor and that your legs are close together.
and migraine.
• Bend your legs at the knees and bring your feet
• Individuals who have any back or spinal
up behind you.
problems or abdominal surgery in recent
• Stretch your arms backward, grasp your ankles
period.
• Inhale and lift your head off the ground and
• Women should avoid practising this pose
simultaneously lift your thighs upwards.
during pregnancy.
• Your body should be arching upwards now.
• Maintain the posture for 10-15 seconds at the
outset for 4-6 times
Benefits:
• It strengthens the neck, shoulders, thigh,
spine, chest muscles and improves flexibility.
• As Dhanurasana, stimulates the liver and
pancreas, it is beneficial for the management
of diabetes.
• It reduces obesity and helpful in treating
abdominal diseases.
• It reduces back pain & a good remedy for
constipation and indigestion. INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

6. USTRASANA (The camel pose):

Procedure: • It helps to overcome the menstrual
• Kneel on the yoga mat & place your hands on the discomfort.
hips. • It improves flexibility of the spine and also
• Your knees should be in line with the shoulders improves body posture.
and the sole of your feet should be facing the Contraindications:
ceiling. • If you have any back or neck injury, avoid
• As you inhale, draw in your tail-bone towards the to perform this asana.
pubis as if being pulled from the navel. • The individuals who are suffering from
• Simultaneously, arch your back and slide your high or low blood pressure, insomnia and
palms over your feet till the arms are straight. migraine.
• Don’t flex your neck, keep it in a normal position.
• Stay in this posture for 30 sec and slowly come
back to the starting position.
Benefits:
• Activates the brain cells by improving blood
circulation
• Stretches and opens the front of the body.
• It strengthens your back muscles, and glutes.
• Relieves back and neck pain.
• It helps in reducing fats over the abdomen and
hips.
• It stimulates the thyroid gland. INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

7. VAKRASANA:
Procedure: Contraindications:
• Sit down and stretch your legs straight. • Avoid this asana in case of high blood
• Fold the right leg and keep the right leg’s pressure
heel touching the left leg’s knee. • Individuals who are suffering from peptic
• Place your right hand behind your back and ulcers or severe back injury.
left arm over the right knee; hold your right
ankle.
• Push your right knee as far as possible.
• While exhaling, twist your trunk to the right
side.
• Now repeat the same procedure with the
left side.

Benefits:
• It improves the function of both spinal cord
and nervous system.
• It prevents and control diabetes.
• It strengthens kidneys.
• It helps in reducing chronic back pain and
shoulder pain.
• It gives relief in stiffness of vertebrae.
• It reduces belly fat. INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL
8. KAPALABHATI PRANAYAMA:
Procedure: Contraindications:
• Sit in a cross-legged position with back straight • If you are suffering from lower back pain
and let your hands rest on knees. or slipped disc, ulcer, hypertension and
• Relax your body and mind. stroke.
• Slowly and deeply inhale through both nostrils • The individuals who has weak digestive
while expanding abdomen. system.
• Exhale through nose while pulling the abdomen • Pregnant women should avoid practicing
in. this.
• Just relax and the lungs will automatically be
filled with air. Perform continuously for 10-15
times with quick exhalation and natural
inhalation. Repeat 5 times per day.
Benefits:
• Increases the lungs capacity, strengthens them.
• It is also known to remove toxins from the
body.
• Regular practice of kapalabhati reduces the
level of CO2 and increases the level of O2 in
the body.
• It relieves anxiety and tension.
• It helps to cure asthma, sinus and insomnia.
• It is helpful in good skin health and digestion
process INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

9. GOMUKHASANA (The cow face pose): Benefits:

Procedure: • It helps to flex the back, making it more
• Sit erect on the ground with your legs stretched elastic.
out in front of you. • It may help boost circulation, digestion, and
• Now gently bend your left leg, and place it immunity.
under your right buttock. • It may help you focus and boost your
• Fold your right leg, place it over your left thigh. concentration levels.
• Place both your knees close together as they are • It may help improve your balance and is best
stacked one on top of the other. for anxiety and stress relief.
• Gently fold your left arm, place it behind your • It helps to cure stiff shoulders and also helps
back. in releasing the cervical spine.
• Take your right arm over your right shoulder,
stretch it as much as you can until it reaches
your left hand.
• Hold this pose for as long as you can and relax.

Contraindications:
• People with rotator cuff injuries, and knee pains
must refrain from practicing this asana.
• Soft tissue injury in leg.
• If you are suffering from bleeding piles.
• Women should avoid practising this pose during
pregnancy.
INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

10. MATSYASANA (Fish pose):

Procedure:
• For performing this asana, sit in padmasana. Contraindications:
• Then, lie down in supine position and make • In case of high or low blood pressure.
an arch behind. • People suffering from migraine and insomnia
• Hold your toes with the fingers of your should also avoid to perform this asana.
hands. • Individuals who have neck injury or lower
• Stay for some time in this position back problems.
• Repeat the same procedure upto 05 times. • It should be avoided by women during
pregnancy
Benefits:
• It is helpful in curing back pain, knee pain
and tonsillitis.
• It also cures the defects of eyes and some
skin diseases.
• It is helpful in obesity and diabetes.
• It helps in reducing stress.
• It helps in relieving tension in the neck and
shoulders.
• Helps in respiratory disorder especially in
asthma.
• It helps in reducing body weight and
improves posture. INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

11. ANULOM-VILOM:
Procedure:
Contraindications:
• Sit down in padmasana or in any meditative pose
• Do not do anulom-vilom if your stomach
and close your eyes with your spine straight.
is full.
• Keep your hands on the respective knees.
• In the beginning, retaining of breath for
• Raise your right hand and place your thumb on
maximum time should be avoided.
the right nostril and the ring finger on your left
• The patient of heart disease and
nostril.
hypertension should be very careful while
• Close your right nostril with the right thumb and
performing.
slowly begin to inhale with your left nostril.
• After complete inhalation, close your left nostril
and hold the breath as much as you can.
• Then slowly exhale through right nostril and
repeat the same procedure with alternate nostril.
• Repeat the same procedure up to 10 times.
Benefits:
• It helps in managing stress, tension, anxiety and
depression.
• It improves focus, concentration & immune
system.
• It provides oxygen to the whole body.
• It helps in improving memory and retaining info.
• It ensures a sound sleep.
• Improves lungs efficiency.
INDEX
ASTER PUBLIC SCHOOL
ASTER PUBLIC SCHOOL

VIDEO

INDEX
ASTER PUBLIC SCHOOL
ASTER PUBLIC SCHOOL

ASTER PUBLIC SCHOOL

 ASTER PUBLIC SCHOOL

HYPERTENSION

❑ Blood pressure is the force that a person’s blood exerts

against the walls of their blood vessels. The normal
blood pressure is 120/80 mmHg.

❑ Hypertension (high blood pressure) is when the pressure

in your blood vessels is consistently too high (140/90
mmHg or higher). It is common but can be serious if not
treated.

❑ Cause of Hypertension: Factors that increase the risk of

having high blood pressure include:
• older age
• genetics
• being overweight or obese
• not being physically active
• high-salt diet
• drinking too much alcohol.
• stress
• medication INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

HYPERTENSION (Contd.)

❑ People with very high blood pressure (usually 180/120 or

higher) can experience symptoms including:
➢ severe headaches, chest pain, dizziness, difficulty breathing,
nausea, vomiting, blurred vision or other vision changes,
anxiety, confusion, buzzing in the ears, nosebleeds, and
abnormal heart rhythm, etc.

Category Systolic (mm Hg) Diastolic (mm Hg)

Normal blood
less than 120 less than 80
pressure
Elevated blood
120–129 less than 80
pressure

Grade 1 hypertension 130–139 80–89

Grade 2 hypertension 140 and over 90 and over

INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

1. TADASANA:
Procedure: Contraindications:
• Stand up in attention position. • If you have low blood pressure
• Lift your arms upward. • In case of headache/insomnia
• Stretch your hands upwards. • Individuals who are suffering from blood
• Raise your heels, and come on your circulation problems
toes.
• Also pull up your body upwards.
• After some time breathe out slowly
and come to the previous position.
• Repeat the same 10 to 15 times.
Benefits:
• It reduces obesity
• It cures constipation
• It cures digestive problems
• It improves body posture
• It alleviates sciatica
• Helps to increase one’s height
• Beneficial in treating hypertension
• Improves concentration
• Develops physical and mental balance
INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

2. KATICHAKRASANA:
Procedure: Contraindications:
• Stand straight on the ground with both the • In case of abdominal inflammation
foot one post apart. • In case of spinal disorder, it should be
• Both the arms should be outstretched in avoided
front of the chest. • Individuals who are suffering from hernia,
• Take the arms slowly towards the right slipped disc
side of the body. • It should be avoided by women during
• Simultaneously, twist your body from the pregnancy
waist to the waist to the right side and take
your arms back as far as possible.
• Repeat the same procedure upto 10 times.
Benefits:
• It burns extra calories and reduces obesity.
• It tones up the waist, hips, neck and
shoulders.
• It strengthens the waist muscle.
• It helps in reducing stress.
• It helps in relieving constipation.
• Helps to increase one’s height.
• It helps in back stiffness and improve
posture.
INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL
3. UTTANAPADASANA: Contraindications:
Procedure: • In case of high blood pressure, slipped disc
• Lie flat on your back and breathe slowly. and ulcer.
• Place your hands on either side and your • In case of lower back pain, it should be
palms should be facing downward. avoided
• Start inhaling slowly and raise your legs to • In case of injury to hamstrings, calves and
approximately 30˚ from the ground. core muscles.
• Maintain this position for 15 to 30 sec to • It should be avoided by women during
feel pressure in lower abdomen. pregnancy.
• While breathing out relax your posture by
lowering your legs. Repeat 4-5 times.

Benefits:
• It is helpful in reducing weight.
• It cures pack pain and strengthens the
abdominal muscles.
• It is a good for diabetic persons.
• It helps in relieving depression and anxiety.
• It cures stomach disorders such as acidity,
constipation and indigestion.
• It is effective in boosting the health of the
heart, lungs, liver, pancreas & intestines.
• It gives strength and balance to the body.
INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

4. ARDHA HALASANA:

Procedure: Contraindications:
• Lie down in supine position. Join both the • In case of any recent stomach surgery.
legs and keep your hands with the thighs. • Persons suffering from any cardiac diseases,
• Breathe in slowly and raise your legs back pain and high blood pressure.
together, perpendicular to the ground.
• Your knees should be straight and maintain
this position comfortably as long as you
can.
• Breathe out slowly and bring your legs to
the ground. Repeat the same 3 to 5 times.

Benefits:
• It improves blood circulation.
• It is beneficial for hypertensive patients.
• Helps in relieving constipation.
• It strengthens thigh and calf muscles.
• It stimulates abdominal organs.
• It improves digestion and appetite.
• It helps in reducing weight especially belly
fat.
INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

5. SARALA MATSYASANA:
Procedure:
• Lie down on your back, feet should be
together and keep your hands under the feet. Contraindications:
• Palm should be facing downward. • In case of the spinal injuries, osteoporosis,
• While breathing in , lift the head and chest knee injury or cardiovascular diseases.
up. • In case of migraine and insomnia.
• Keeping the chest elevated, lower your head
backward, and touch the top of the head to
the floor.
• Maintain this pose as long as you can.
Repeat the same procedure up to 10 times.
Benefits:
• It helps in relieving tension in the neck and
shoulders.
• It provides relief from respiratory
disorders.
• It is beneficial in case of constipation,
indigestion and piles.
• It improves the functioning of pelvic region.
• It is beneficial for asthma and bronchitis.
• It improves the function of thyroid and
thymus glands and finally improves
immunity.
INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

6. GOMUKHASANA (The cow face pose): Benefits:

Procedure: • It helps to flex the back, making it more
• Sit erect on the ground with your legs stretched elastic.
out in front of you. • It may help boost circulation, digestion, and
• Now gently bend your left leg, and place it immunity.
under your right buttock. • It may help you focus and boost your
• Fold your right leg, place it over your left thigh. concentration levels.
• Place both your knees close together as they are • It may help improve your balance and is best
stacked one on top of the other. for anxiety and stress relief.
• Gently fold your left arm, place it behind your • It helps to cure stiff shoulders and also helps
back. in releasing the cervical spine.
• Take your right arm over your right shoulder,
stretch it as much as you can until it reaches
your left hand.
• Hold this pose for as long as you can and relax.

Contraindications:
• People with rotator cuff injuries, and knee pains
must refrain from practicing this asana.
• Soft tissue injury in leg.
• If you are suffering from bleeding piles.
• Women should avoid practising this pose during
pregnancy. INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

7. UTTANA MANDUKASANA:
Procedure: Contraindications:
• Sit in vajrasana and spread your knees wide • If you are suffering from hernia, back
apart while big toes should remain together. injuries, hernia and elbow pain.
• Raise your right arm , fold it and take it • It should be avoided by women during
backward from above the shoulder. pregnancy.
• In the same way, position your left arm also.
• Please (cross) your palms below the right
shoulder.
• Keep your back and neck straight and
maintain this pose for 10 sec.
• Come back to the normal position & repeat
for 5 times.

Benefits:
• It relieves throat pain, back pain and strain.
• It provides flexibility to the back muscles.
• It helps to cure the sciatica.
• It improves functional efficiency of pancreas.
• It helps in relieving stress and anxiety.
• Removes extra accumulated fat in the belly
region, which enables you to become slim
and keeps you healthy and fit. INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

8. VAKRASANA:
Procedure: Contraindications:
• Sit down and stretch your legs straight. • Avoid this asana in case of high blood
• Fold the right leg and keep the right leg’s pressure
heel touching the left leg’s knee. • Individuals who are suffering from peptic
• Place your right hand behind your back and ulcers or severe back injury.
left arm over the right knee; hold your right
ankle.
• Push your right knee as far as possible.
• While exhaling, twist your trunk to the right
side.
• Now repeat the same procedure with the
left side.

Benefits:
• It improves the function of both spinal cord
and nervous system.
• It prevents and control diabetes.
• It strengthens kidneys.
• It helps in reducing chronic back pain and
shoulder pain.
• It gives relief in stiffness of vertebrae.
• It reduces belly fat. INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

9. BHUJANGASANA (Cobra pose):

Procedure: Contraindications:
• Lie down on your stomach with your toes • If you are suffering from hernia, back
flat on the floor, soles facing upwards. injuries, headache and recent abdominal
• Keep your legs close together, with your surgeries.
feet and heels lightly touching each other. • It should be avoided by women during
• Place both hands in such a way that palms pregnancy.
are touching ground under your shoulders.
• Taking a deep breath in, slowly lift your
head, chest and abdomen.
• Pull your torso back and off the floor with
the support of your hands.
• If possible, straighten your arms by arching
your back as much as possible and maintain
• Then gently bring your abdomen, chest, and
head back to the floor and relax. Repeat it
4-5 times.
• Benefits:
• It alleviates obesity.
• It provides strength, flexibility and agility.
• It cures the disorders of urinary bladder &
liver.
• It improves blood circulation and digestion. INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

10. MAKARASANA (Crocodile pose):

Procedure: Contraindications:
• Lie down on your stomach with feet • In case of serious back injury, cardiac
slightly apart. problems and recent abdominal surgeries.
• Toes should pointed outward. • It should be avoided by women during
• Bend both the arms and keep the right palm pregnancy.
on the left arm.
• Keep your head on your left or right arm.
• Keep your eyes closed and relax in this
pose for 3-5 min.

Benefits:
• It provides deep relaxation to body and
mind.
• It releases stress and anxiety.
• It helps to reduce back pain.
• It helps in curing slipped disc, asthma, back
pain, spondylitis, and sciatica.
• It helps to cure hypertension, heart disease
and mental disorder.
• It helps in relaxing the spine and reduces
tension. INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

11. SHAVASANA:

Procedure: Contraindications:
• Lie down in supine position and legs should • Do not overstretch your body while doing
be straight. this asana.
• Keep the arms away from the body. • Do not perform this asana on uneven place.
• Leave all the limbs loose as well as relaxed. • In case of recent spinal injuries or head
• Gradually, breathe in deeply. Close your injuries..
eyes and think that your whole body is
becoming loose.
• Remain in this position for 10-12 minutes.
• Get back to the normal position slowly.

Benefits:
• It strengthens the nervous system.
• It controls high blood pressure.
• It relieves mental tension.
• It regulates blood circulation and gives
relief in pain.
• It cures many psychosomatic problems.
• It improves concentration and memory.
• It increases energy level.
• The body relaxes and goes into a deep
meditative state.
INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

12. NADI SHODANA PRANAYAMA:

Procedure: Contraindications:
• Sit comfortably. Raise the right hand and place • In case of heart problem, high anxiety or
the right thumb on the right nostril and close it. nervousness.
• Inhale through the left nostril. • During menstruation its practice should
• Release right nostril and exhale. be avoided.
• Then block the left nostril and inhale from the • Avoid it in case of blocked sinus, cold and
right nostril. This completes one cycle. fever.
• In this pranayama, after inhalation breath is
hold for a brief period of time, which
differentiates it from anulom-vilom pranayama.
Repeat 10-12 cycles.

• Benefits:
• It clears and releases toxins.
• It reduces stress and anxiousness.
• It helps to balance hormones.
• It balances solar and lunar energies.
• It enhances the ability to concentrate.
• Keeps the balance between right, left side of the
brain.
• It regulates the nervous system.
• It helps in lowering the blood pressure.
• It lowers fear and anxiety. INDEX
ASTER PUBLIC SCHOOL
 ASTER PUBLIC SCHOOL

13. SHEETLI PRANAYAMA:

Procedure: Contraindications:
• Sit cross-legged comfortably with your feet on • If you are suffering from asthma, bronchitis
your thighs and the soles facing upwards. and respiratory diseases.
• Straight your spine, head and join the tips of index • In case of lower blood pressure and
fingers to the tips of the thumbs. Close your eyes. constipation
• Open your mouth and try to fold your tongue • In case of congestion or extra mucous.
slowly while stretching it out.
• Inhale gently with the hissing sound to feel the
coolness of air.
• Then take your tongue inside and hold your
breathe as long as possible with closed eyes.
• Now, exhale though the nose. Repeat it 10-15
times.
• Benefits:
• It purifies blood and refreshes body and mind.
• It is useful for those who feel tired, sleepy and
lazy while getting up in the morning.
• It reduces anger, anxiety and stress.
• It improves digestion and good for acidity.
• Helps to calm inflammation throughout the body.
• It balances the function of endocrine system.
• It helps in case of insomnia. INDEX
ASTER PUBLIC SCHOOL
ASTER PUBLIC SCHOOL

VIDEO

INDEX
ASTER PUBLIC SCHOOL
ASTER PUBLIC SCHOOL

ASTER PUBLIC SCHOOL

 ASTER PUBLIC SCHOOL

ARTHRITIS

❑ The word arthritis is used to describe pain, swelling and stiffness in a joint or joints. In some
cases, joints may gradually lose their alignment and shape.
❑ Common symptoms of arthritis include pain, redness, heat, swelling, stiffness, & diminished
range of motion in your joints.
❑ There are many different types of arthritis with different causes and treatments in which
osteoarthritis and rheumatoid arthritis are the main.
❑ Osteoarthritis is caused by mechanical wear and tear on joints. Rheumatoid arthritis is an
autoimmune disease in which the body's own immune system attacks the body's joints.
❑ Risk factors for arthritis include: family history, age, gender, previous joint injury, increased
uric acid, infections and obesity.

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 ASTER PUBLIC SCHOOL

BACK PAIN

❑ Back pain is a very common problem and will affect many of us at some point during our
lives. It consists of a complex structure of muscles, ligaments, tendons, disks, and bones that
work together to support the body and enable movement.
❑ Common causes of back pain include: a strained muscle/ligament, a muscle spasm, muscle
tension, damaged disks, injuries, falls, sciatica, arthritis, and osteoporosis.
❑ Other health conditions that can cause lower back pain include: kidney and bladder
problems, including kidney infection, pregnancy, spinal cord misalignment, spinal infections,
cancer, etc.
❑ Common symptoms are fever,
back pain, difficulty urinating,
numbness, swelling, pain when
resting or sitting for long periods,
pain when lifting something
heavy or bending down, etc.

INDEX
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 ASTER PUBLIC SCHOOL

1. TADASANA:
Procedure: Contraindications:
• Stand up in attention position. • If you have low blood pressure
• Lift your arms upward. • In case of headache/insomnia
• Stretch your hands upwards. • Individuals who are suffering from blood
• Raise your heels, and come on your circulation problems
toes.
• Also pull up your body upwards.
• After some time breathe out slowly
and come to the previous position.
• Repeat the same 10 to 15 times.
Benefits:
• It reduces obesity
• It cures constipation
• It cures digestive problems
• It improves body posture
• It alleviates sciatica
• Helps to increase one’s height
• Beneficial in treating hypertension
• Improves concentration
• Develops physical and mental balance
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 ASTER PUBLIC SCHOOL

2. URDHWA HASTOTTANASANA:
Procedure: Contraindications:
• First of all, stand erect on the surface of ground. • If you are suffering from neck or back
• Both the feet should be together. injuries.
• Then start inhalation slowly and raise both the • In case of dizziness and insomnia.
arms over the head with palms facing up, • It should be avoided by women during
interlock fingers. pregnancy.
• Start exhalation and bend from the waist
towards the right side.
• Maintain this position for 5-10 sec and back to
the normal position.
• Follow the same with left side. Repeat it 4-5
times.

Benefits:
• It helps in increasing the height of children.
• It helps to improve spinal curvature, muscle
pain in the neck, shoulders and arms.
• It helps in relieving back pain.
• Helps in constipation and indigestion.
• Up to some extent, sciatica pain can be reduced.
• It relaxes the whole body.
• It helps in reducing the body weight. INDEX
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 ASTER PUBLIC SCHOOL

3. ARDH CHAKRASANA (Half wheel pose):

Procedure: Contraindications:
• Stand erect in tadasana position. • If you are suffering from hip or back
• Tuck your hands to your waist supporting the injuries.
back. • In case of high blood pressure, peptic
• Draw your bent elbows backward keeping them ulcer and hernia.
parallel to each other. • It should be avoided by women during
• Inhale, stretching your neck drop the head pregnancy.
backward.
• Exhale bending the upper body backward from the
lumbar region.
• Lean back up to as far as you can breathe
normally.
• Maintain the pose with normal breathing, for 3-10
breaths. Inhale, straighten the back return to the
starting posture. Repeat for 4-6 times.
Benefits:
• It improves spine flexibility.
• It strengthens the shoulder, arms, elbow and lower
body.
• Helps in reducing belly fat.
• Improves cardiac health and metabolism.
• It controls the blood sugar level. INDEX
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4. USTRASANA (The camel pose):

Procedure: • It helps to overcome the menstrual
• Kneel on the yoga mat & place your hands on the discomfort.
hips. • It improves flexibility of the spine and also
• Your knees should be in line with the shoulders improves body posture.
and the sole of your feet should be facing the Contraindications:
ceiling. • If you have any back or neck injury, avoid
• As you inhale, draw in your tail-bone towards the to perform this asana.
pubis as if being pulled from the navel. • The individuals who are suffering from
• Simultaneously, arch your back and slide your high or low blood pressure, insomnia and
palms over your feet till the arms are straight. migraine.
• Don’t flex your neck, keep it in a normal position.
• Stay in this posture for 30 sec and slowly come
back to the starting position.
Benefits:
• Activates the brain cells by improving blood
circulation
• Stretches and opens the front of the body.
• It strengthens your back muscles, and glutes.
• Relieves back and neck pain.
• It helps in reducing fats over the abdomen and
hips.
• It stimulates the thyroid gland. INDEX
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 ASTER PUBLIC SCHOOL

5. VAKRASANA:
Procedure: Contraindications:
• Sit down and stretch your legs straight. • Avoid this asana in case of high blood
• Fold the right leg and keep the right leg’s pressure
heel touching the left leg’s knee. • Individuals who are suffering from peptic
• Place your right hand behind your back and ulcers or severe back injury.
left arm over the right knee; hold your right
ankle.
• Push your right knee as far as possible.
• While exhaling, twist your trunk to the right
side.
• Now repeat the same procedure with the
left side.

Benefits:
• It improves the function of both spinal cord
and nervous system.
• It prevents and control diabetes.
• It strengthens kidneys.
• It helps in reducing chronic back pain and
shoulder pain.
• It gives relief in stiffness of vertebrae.
• It reduces belly fat. INDEX
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 ASTER PUBLIC SCHOOL

6. SARALA MATSYASANA:
Procedure:
• Lie down on your back, feet should be
together and keep your hands under the feet. Contraindications:
• Palm should be facing downward. • In case of the spinal injuries, osteoporosis,
• While breathing in , lift the head and chest knee injury or cardiovascular diseases.
up. • In case of migraine and insomnia.
• Keeping the chest elevated, lower your head
backward, and touch the top of the head to
the floor.
• Maintain this pose as long as you can.
Repeat the same procedure up to 10 times.
Benefits:
• It helps in relieving tension in the neck and
shoulders.
• It provides relief from respiratory
disorders.
• It is beneficial in case of constipation,
indigestion and piles.
• It improves the functioning of pelvic region.
• It is beneficial for asthma and bronchitis.
• It improves the function of thyroid and
thymus glands and finally improves
immunity.
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 ASTER PUBLIC SCHOOL

7. BHUJANGASANA (Cobra pose):

Procedure: Contraindications:
• Lie down on your stomach with your toes • If you are suffering from hernia, back
flat on the floor, soles facing upwards. injuries, headache and recent abdominal
• Keep your legs close together, with your surgeries.
feet and heels lightly touching each other. • It should be avoided by women during
• Place both hands in such a way that palms pregnancy.
are touching ground under your shoulders.
• Taking a deep breath in, slowly lift your
head, chest and abdomen.
• Pull your torso back and off the floor with
the support of your hands.
• If possible, straighten your arms by arching
your back as much as possible and maintain
• Then gently bring your abdomen, chest, and
head back to the floor and relax. Repeat it
4-5 times.
• Benefits:
• It alleviates obesity.
• It provides strength, flexibility and agility.
• It cures the disorders of urinary bladder &
liver.
• It improves blood circulation and digestion. INDEX
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 ASTER PUBLIC SCHOOL

8. GOMUKHASANA (The cow face pose): Benefits:

Procedure: • It helps to flex the back, making it more
• Sit erect on the ground with your legs stretched elastic.
out in front of you. • It may help boost circulation, digestion, and
• Now gently bend your left leg, and place it immunity.
under your right buttock. • It may help you focus and boost your
• Fold your right leg, place it over your left thigh. concentration levels.
• Place both your knees close together as they are • It may help improve your balance and is best
stacked one on top of the other. for anxiety and stress relief.
• Gently fold your left arm, place it behind your • It helps to cure stiff shoulders and also helps
back. in releasing the cervical spine.
• Take your right arm over your right shoulder,
stretch it as much as you can until it reaches
your left hand.
• Hold this pose for as long as you can and relax.

Contraindications:
• People with rotator cuff injuries, and knee pains
must refrain from practicing this asana.
• Soft tissue injury in leg.
• If you are suffering from bleeding piles.
• Women should avoid practising this pose during
pregnancy. INDEX
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 ASTER PUBLIC SCHOOL
9. BHADRASANA (Gracious pose):
Procedure: Contraindications:
• Sit on the mat. The legs fully stretched forward, • If you are suffering from any hip, knee,
toes together– pointing upwards. ankle injuries or surgery.
• Inhale in 3 sec, draw both the legs close to the • In case of severe arthritis.
body. • In case of osteoporosis and kidney
• Bring the feet, with the toes pointing outward, problems.
close to the generative organ, the heels touching
the perineum very closely.
• Once this position is secured, place the hands on
the respective knees pressing them down.
• Maintain this position for 6 seconds.
• Return to starting position. Repeat it 3-4 times.

Benefits:
• Develops flexibility of legs.
• Improves digestion.
• Strengthens backbone, thighs, hips and buttocks.
• Activates muladhara or root chakra.
• Eases delivery, labour during childbirth.
• Develops brain power and combats fatigue.
• Improves focus and concentration.
• Great posture for meditation as it calms the mind.
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 ASTER PUBLIC SCHOOL

10. MAKARASANA (Crocodile pose):

Procedure: Contraindications:
• Lie down on your stomach with feet slightly • In case of serious back injury, cardiac
apart. problems and recent abdominal surgeries.
• Toes should pointed outward. • It should be avoided by women during
• Bend both the arms and keep the right palm pregnancy.
on the left arm.
• Keep your head on your left or right arm.
• Keep your eyes closed and relax in this pose
for 3-5 min.

Benefits:
• It provides deep relaxation to body and mind.
• It releases stress and anxiety.
• It helps to reduce back pain.
• It helps in curing slipped disc, asthma, back
pain, spondylitis, and sciatica.
• It helps to cure hypertension, heart disease
and mental disorder.
• It helps in relaxing the spine and reduces
tension.
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 ASTER PUBLIC SCHOOL

11. NADI SHODANA PRANAYAMA:

Procedure: Contraindications:
• Sit comfortably. Raise the right hand and place • In case of heart problem, high anxiety or
the right thumb on the right nostril and close it. nervousness.
• Inhale through the left nostril. • During menstruation its practice should
• Release right nostril and exhale. be avoided.
• Then block the left nostril and inhale from the • Avoid it in case of blocked sinus, cold and
right nostril. This completes one cycle. fever.
• In this pranayama, after inhalation breath is
hold for a brief period of time, which
differentiates it from anulom-vilom pranayama.
Repeat 10-12 cycles.

• Benefits:
• It clears and releases toxins.
• It reduces stress and anxiousness.
• It helps to balance hormones.
• It balances solar and lunar energies.
• It enhances the ability to concentrate.
• Keeps the balance between right, left side of the
brain.
• It regulates the nervous system.
• It helps in lowering the blood pressure.
• It lowers fear and anxiety. INDEX
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ASTER PUBLIC SCHOOL

VIDEO

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ASTER PUBLIC SCHOOL

RECAPITULATION

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ASTER PUBLIC SCHOOL

RECAPITULATION

• We learned about the following lifestyle diseases which can be

prevented by performing regular asanas and pranayama - Obesity,
Hypertension, Diabetes, Asthma, Arthritis and Back pain.
• We learned about the causes, types, and symptoms of different lifestyle
diseases.
• We understood the procedure, benefits and contraindications of various
yogic asanas and pranayama which helps us to manage several lifestyle
diseases.
• We understood the effects of practicing yoga on our body system and
overall health.
• We recognized the way of living a healthy life by performing the yogic
asanas actively.

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ASTER PUBLIC SCHOOL

REFERENCES
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ASTER PUBLIC SCHOOL

REFERENCES

• [Link]
• [Link]
education/ch-06-women-and-sports/43520
• [Link]
[Link]
• [Link]
• [Link]
[Link]
• [Link]
• [Link]
[Link]
• [Link]
[Link]
• 3. YOGA AND LIFESTYLES (Ch-3).pdf

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ASTER PUBLIC SCHOOL

THANKS!
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