Yoga & Lifestyle

Notes

Content

• Asanas as preventive measures
• Obesity: Procedure, Benefits & contraindications for Vajrasana, Hastasana, Trikonasana, Ardh Matsyendrasana
• Diabetes: Procedure, Benefits & contraindications for Bhujangasana, Paschimottasana, Pavan Muktasana, Ardh Matsyendrasana
• Asthma: Procedure, Benefits & contraindications for Sukhasana, Chakrasana, Gomukhasana, Parvatasana, Bhujangasana, Paschimottasana, Matsyasana •Hypertension: Tadasana, Vajrasana, Pavan Muktasana, Ardha Chakrasana, Bhujangasana, Shavasana

Meaning of Yoga: Origin of the word yoga is derived from Sanskrit word 'Yug' which means to join. According to Maharshi Patanjali the meaning of the word 'Yug' is to stabilize the mind for the union of Atma and Parmatma. Thus, Yoga is a way to join God.

Asanas as Preventive Measures

According to Maharishi Patanjali, asana means, “sthiram sukham aasanam” i.e., “that position which is comfortable and steady”.
Asana is a means through which physical and mental development is achieved.
Asanas can be used as preventive measures because they provide the following physiological benefits, which ultimately help us in avoiding various lifestyle diseases such as diabetes, obesity and cardiovascular diseases.

Benefits of Asanas for Prevention of Diseases

1.Muscles Become Strong: By performing asanas regularly, muscles of the body become strong. The efficiency of muscles increases. Fat does not accumulate in the body

2.Immune System is Strengthened: By carrying out regular practice of asanas, our immune system is strengthened. As a result, there is less possibilities to be affected by communicable diseases.

3.Nervous System Strengthens: By performing yoga asanas, our nervous system strengthens. The working efficiency of synapse enhances. The neuro-muscular coordination increases.

4.Respiratory Organs Become Efficient: By doing asanas regularly, the respiratory organs become efficient. The size of the lungs and chest also enhances. As a result of doing asanas, various diseases such as cough, asthma and cancer of trachea can be prevented.

5.Efficiency of Digestive System Increases: By performing asanas regularly, all the organs of digestive system of our body begin to work effectively. Constipation, indigestion and gas trouble are reduced.

Obesity

Obesity is that condition of the body in which the amount of fat increases to extreme levels.
In other words, it can be defined as “the condition when an individual weighs 20 per cent 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 has been observed that obese persons usually fall prey to diabetes, hypertension, cardiovascular diseases, cancer, arthritis, osteoarthritis, flatfoot, respiratory problems, varicose veins, liver malfunction, etc.
The method other than BMI that is used to determine obesity is to calculate body fat percentage. This is the most accurate method to determine obesity, but not easy to apply.

The WHO criteria for overweight and obesity by BMI

Asanas to prevent Obesity

1. Vajrasana:
◆Procedure:

Kneel down on the ground with your knees, ankles and toes touching the ground.
Your toes should be stretched backwards.
Place your palms of your hands on the knees.
The upper body should be straight.
At this time, the breathing should be deep, even and slow.
Expand your chest forward and pull your abdominal portion inwards.

◆Benefits

It is helpful in improving concentration.
It enhances memory power.
It removes postural defects.
It prevents hernia and gives relief from piles.
It helps in reducing hip fat.
It cures mental stress.

◆Contraindications

A person suffering from joint pain should not perform vajrasana.
The individuals who have any spinal
problem should not perform vajrasana.
The individuals who have some difficulty in movement should do vajrasana with a lot of care.

2.Hastasana

◆Procedure:

Stand on the ground with feet together.
Inhale and raise arms over the head; interlock the fingers.
While exhaling bend from the waist to the left side.
Hold the posture for a while and, while inhaling, come back to the centre.
Repeat the practice on the right side.

◆Benefits:

This asana improves curvature of the spine.
It exercises back, neck and spinal joints.
This asana relieves constipation.
It makes the waist slim, the chest broad and removes fatty deposits on hips.
It increase height of growing children.

◆Contraindications:

Avoid this asana if you are suffering from severe back, neck and shoulder pain.
Patients suffering from pain in the Sciatic nerve should also avoid practicing this asana.

3.Trikonasana

◆Procedure:

Stand with your legs apart.
Raise the arms sideways up to the shoulder level.
Bend the trunk sideways and raise the right hand upward.
Touch the ground with left hand behind left foot.
After some time, do the same asana with opposite arm in the same way.

◆Benefits

It strengthens the legs, knees, arms and chest.
It helps in increasing height.
It helps in reducing the excess body weight.
It enhances blood circulation.
It increases mental and physical equilibrium.

◆Contraindications

If you are suffering from low or high blood pressure, back injury or migraine, avoid doing trikonasana.
The individual having cervical spondylosis should not perform this asana.
A person suffering from diarrhoea shouldn’t perform this asana.

4. Ardhmatseyendrasana

◆Procedure:

The left heel is kept under the right thigh and right leg is crossed over the left thigh.
Hold the right toe with left hand and turn your head and back to the
right side.
In this position move the trunk sideways.
Perform the same asana in the reverse position.

◆Benefits:

It keeps gall bladder and the prostate gland healthy.
It enhances the stretchability of back muscles.
It alleviates digestive ailments.

◆Contraindications

Women should avoid this asana during pregnancy or menstruation.
The individuals, who suffer from peptic ulcer, hernia or hypothyroidism should perform this asana only under expert guidance.
Care should be taken by those with peptic ulcer or hernia while performing this asana.
People who have undergone heart, abdominal or brain surgeries should not practice this asana.

Diabetes

It is a disorder that causes sugar to build up in our blood stream instead of being used by the cells in our bodies.
When our body does not produce sufficient amounts of insulin or when insulin does not work properly, diabetes occurs.
If diabetes is not controlled, it can lead to renal failure, loss of vision, amputation of limbs and cardiovascular diseases.
The feeling of tiredness, urge to urinate frequently, numbness in hands and feet, blurred vision, excessive weight gain or weight loss, unhealing wounds, etc., are common symptoms of diabetes.
People with obesity usually fall prey to diabetes.

Types of diabetes:

Type I – In Type I diabetes, the pancreatic gland does not produce insulin. Hence, injection of insulin is required daily for its treatment.
Type II – In Type II diabetes, the body does not produce sufficient amount of insulin hormone, or the hormone is produced sufficiently but it is not used properly by the body.

Aasans to prevent Diabetes

1.Bhujangasana

◆Procedure:

Lie down on the belly on the ground.
Keep your hands near the shoulders and together.
Now, straighten up your arms slowly, raise the chest.
Your head should turn backwards.
Keep this position for some time.
Then, get back to the normal position.

◆Benefits

It alleviates obesity.
It provides strength and agility.
It cures the disorders of urinary bladder.
It cures the diseases of liver.
It improves blood circulation.
It strengthens the muscles of hands.

◆Contraindications

This asana should be avoided by individuals who suffer from hernia, back injuries, headaches and recent abdominal surgeries.
Pregnant women should not perform this asana.

2.Paschimottanasana
◆Procedure:

Sit on the ground with legs forward.
Hold the toes of your feet with the fingers of both hands.
Breathe out slowly and try to touch the knees with your forehead.
After that breathe in slowly, raise your head upwards and come to the prior position.
Perform this asana at least 10 to 12 times.

◆Benefits

It alleviates gas trouble.
It reduces obesity.
It is helpful in curing skin diseases.
Vertebra becomes flexible and healthy.
It is a good remedy for constipation.

◆Contraindications

If you are suffering from enlarged liver or spleen or acute appendicitis, you should never do this asana.
Avoid doing this asana if you suffer from asthma or any respiratory diseases.
If you have any back or spinal problem, make sure that you perform this asana only under expert guidance.

3.Pawanmuktasana

◆Procedure:

Lie down on your back on a plain surface.
Keep your feet together and place your arms beside your body.
Take a deep breath.
When you exhale bring your knees towards your chest.
At the same time press your thighs on your abdomen.

Clasp your hands around your legs and hold the asana when you breathe normally.
Every time you inhale, ensure that you loosen the grip.
Exhale and release the pose after you rock and roll from side to side about 3 times.

◆Benefits

It eases the tension in lower back.
It enhances the blood circulation in pelvic area.
It helps in reducing the fats of thighs, buttocks and abdominal area.
It relieves constipation.

◆Contraindications

Pregnant women should avoid doing this asana.
If you have had an abdominal surgery recently you should avoid performing this asana.
Individuals suffering from piles should avoid this asana.

4. Ardhmatseyendrasana

◆Procedure:

The left heel is kept under the right thigh and right leg is crossed over the left thigh.
Hold the right toe with left hand and turn your head and back to the right side.
In this position move the trunk sideways.
Perform the same asana in the reverse position.

◆Benefits:

It keeps gall bladder and the prostate gland healthy.
It enhances the stretchability of back muscles.
It alleviates digestive ailments.

◆Contraindications

Women should avoid this asana during pregnancy or menstruation.
The individuals, who suffer from peptic ulcer, hernia or hypothyroidism should perform this asana only under expert guidance.
Care should be taken by those with peptic ulcer or hernia while performing this asana.
People who have undergone heart, abdominal or brain surgeries should not practice this asana.

Asthma

●Asthma is a disease of lungs in which the airways become blocked or narrowed causing difficulty in breathing.

●The airways also swell up and produce extra mucus. The excessive amount of mucus in the passage further narrows the airways.

●It usually triggers coughing, wheezing or whistling and shortness of breath.

●There are substances that cause allergies like irritants in the air including cigarette smoke, wood-fires, strong fumes, sprays, perfumes or scented soaps, etc., respiratory infections such as cold, flu, sore throat and sinus infections, exercising in cold air (exercise-induced asthma) and some medications such as beta blockers, asprin, non-steroid anti inflammatory drugs, etc.

1.Sukhasana

◆Procedure

Sit down with the legs straight in front of the body.
Bend the right leg and place the foot
under the left thigh.
Bend the left leg and keep the foot under the right thigh.
Place the hands on the knees. Chin should be in.
Keep the head, neck and back straight, close the eyes. Relax your body.

◆Benefits

It stretches and lengthens spine.
It calms your mind.
It enhances your peace of mind.
It reduces anxiety, stress and mental fatigue.
It helps in improving body posture.

◆Contraindications

If your knees and hips are injured or inflamed, you should avoid this asana.
If you have a slipped disc problem, you should take proper care while performing this asana.

2. Chakrasana

◆Procedure

Lie down on your back.
Fix your hands firmly on the ground.
Raise the middle portion of your body upwards.
Raise it as high as possible, so that your body is in semi-circle position. Keep your head downwards between your
hands.

◆Benefits

It cures back pain.
It cures any pain in kidneys.
It is helpful in removing obesity.
It prevents the problem of hernia.
It gives relief from stress and reduces depression.

◆Contraindications

Don’t perform this asana in case of shoulder impingement.
Do not perform this asana if you have tendonitis in the wrists.
Individuals who suffer from serious spinal column ailments should avoid this asana.
If you suffer from headache or high blood pressure you should not perform this asana.

3.Gomukhasana

◆Procedure:

Sit down on the ground with legs stretched in front.
Now fold the left leg at the knee and sit on the left foot.
Fold the right leg and keep the right thigh on the left thigh with the help of your hands.
Lift your buttocks and bring the heels of both feet together so that they should touch each other.
Now fold your left arm behind your back over the shoulder.
Fold the right arm behind the back under the right shoulder.
After that bend your fingers of both the hands and clasp each other. At this time your head and back should be erect.
Repeat the same in reverse position.

◆Benefits

It makes the leg muscles strong and elastic.
It helps in keeping the shoulder joints healthy, flexible and strong.
It improves the function of lungs.
It also reduces stress and anxiety.
It helps in staying fit and strong.

◆Contraindications

The individuals who suffer from shoulder, knee or back pain should avoid this asana.
Avoid this asana in case of any knee injury.
Avoid this asana in case of recent or chronic knee or hip injury.

4. Parvatasana

◆Procedure:

Sit in padmasana or lotus pose. Stretch your arms sideways and bring them over your head slowly.
After that let your palms touch each other.
Stretch your hands well without bending your elbows.
Keep your spine erect.

◆Benefits

It helps in enhancing height.
It reduces the extra fat in the back and waist.
It helps in reducing back pain.
It improves the function of spinal cord.
It gives relief from tension in shoulder and back.

◆Contarindications

Avoid this asana in case of hip or back injury.
One should not perform this asana in case of shoulder injury.

5. Bhujangasana

◆Procedure:

Lie down on the belly on the ground.
Keep your hands near the shoulders and together.
Now, straighten up your arms slowly, raise the chest.
Your head should turn backwards.
Keep this position for some time.
Then, get back to the normal position.

◆Benefits

It alleviates obesity.
It provides strength and agility.
It cures the disorders of urinary bladder.
It cures the diseases of liver.
It improves blood circulation.
It strengthens the muscles of hands.

◆Contraindications

This asana should be avoided by individuals who suffer from hernia, back injuries, headaches and recent abdominal surgeries.
Pregnant women should not perform this asana.

6.Paschimottanasana

◆Procedure:

Sit on the ground with legs forward.
Hold the toes of your feet with the fingers of both hands.
Breathe out slowly and try to touch the knees with your forehead.
After that breathe in slowly, raise your head upwards and come to the prior position.
Perform this asana at least 10 to 12 times.

◆Benefits

It alleviates gas trouble.
It reduces obesity.
It is helpful in curing skin diseases.
Vertebra becomes flexible and healthy.
It is a good remedy for constipation.

◆Contraindications

If you are suffering from enlarged liver or spleen or acute appendicitis, you should never do this asana.
Avoid doing this asana if you suffer from asthma or any respiratory diseases.
If you have any back or spinal problem, make sure that you perform this asana only under expert guidance.

7.Matsyasana

◆Procedure:

Sit in padamasana.
Then, lie down in supine position
and make an arch behind.
Hold your toes with
the fingers of your hands.
Stay for some time in this position.

◆Benefits

It cures the defects of eyes.
It cures skin diseases.
It helps in relieving tension in the neck and shoulders.
It provides relief from respiratory disorders.
It improves posture.

◆Contraindications

Avoid doing this asana if you have high or low blood pressure.
People suffering from migraine and insomnia should avoid performing this asana.
The individuals who have neck injury or lower back problems should not perform this asana.

Hypertension

Hypertension means increased blood pressure.
In yesteryears, hypertension used to be considered a middle-age problem but nowadays, youngsters also suffer from this problem due to their faulty lifestyles.
The normal blood pressure of an adult is considered 120/80 mmHg.
A person whose blood pressure readings are beyond 140/90 mmHg, is said to be having hypertension.
Blood pressure is measured in mmHg.
When the heart contracts, it pushes the blood through blood vessels and consequently the blood pressure increases in arteries. This pressure is known as systolic blood pressure. It is represented by the first number.
The pressure between two heartbeats is called diastolic blood pressure. It is represented by the bottom or the second number.

Asanas to prevent Hypertension

1.Tadasana

◆Procedure:

Stand up in attention position.
Lift your arms upwards.
Stretch your hands upwards.
Raise your heels, and come on your toes.
Pull up your body upwards.
After some time breathe out slowly and come to the previous position.

◆Benefits

It reduces obesity.
It cures constipation.
It cures digestive problems.
It improves body posture.
It helps to increase height.

◆Contraindications

If you have low blood pressure you should not do this asana.
In case of headaches or insomnia you should avoid doing this asana.
Individuals, who suffer from blood circulation problems should not perform this asana.

2. Vajrasana

◆Procedure:

Kneel down on the ground with your knees, ankles and toes touching the ground.
Your toes should be stretched backwards.
Place your palms of your hands on the knees.
The upper body should be straight.
At this time, the breathing should be deep and slow.
Expand your chest forward and pull your abdominal portion inwards.

◆Benefits

It is helpful in improving concentration.
It is helpful in curing dysentery, back pain and chest diseases.
It enhances memory power.
It alleviates the problems related to menstruation.
It helps in reducing the hip fat.

◆Contraindications

A person suffering from joint pain should not perform vajrasana.
The individuals who have any spinal column problem should not perform vajrasana.
The individuals who have some difficulty in movement should practise vajrasana with a lot of care.

3.Pawanmuktasana

◆Procedure:

Lie down on your back on a plain surface.
Keep your feet together and place your arms beside your body.
Take a deep breath.
When you exhale bring your knees towards your chest.
At the same time press your thighs on your abdomen.
Clasp your hands around your legs and hold the asana when you breathe normally.
Every time you inhale, ensure that you loosen the grip.
Exhale and release the pose after you rock and roll from side to side about 3 times.

◆Benefits

It eases the tension in lower back.
It enhances the blood circulation in pelvic area.
It helps in reducing the fats of thighs, buttocks and abdominal area.
It relieves constipation.

◆Contraindications

Pregnant women should avoid doing this asana.
If you have had an abdominal surgery recently you should avoid performing this asana.
Individuals suffering from piles should avoid this asana.

4.Ardha Chakrasana

◆Procedure:

Stand straight with both feet together. Hold your hips with your hands.
Bend backwards without bending your knees with slow inhalation.
Remain in this pose for some time.
Repeat it 2 or 3 times.

◆Benefits

It helps to make ankles, thigh, shoulders, chest, spine and abdomen stronger.
It relieves stress and tension.
It improves digestion.
It cures menstrual disorders.
It cures pain in legs.

◆Contraindications

Avoid doing this asana if you have peptic ulcer and hernia.
Avoid this asana in case of hip or spinal problems.
Pregnant women should avoid doing this asana.

5.Bhujangasana

◆Procedure:

Lie down on the belly on the ground.
Keep your hands near the shoulders and together.
Now, straighten up your arms slowly, raise the chest.
Your head should turn backwards.
Keep this position for some time.
Then, get back to the normal position.

◆Benefits

It alleviates obesity.
It provides strength and agility.
It cures the disorders of urinary bladder.
It cures the diseases of liver.
It improves blood circulation.
It strengthens the muscles of hands.

◆Contraindications

This asana should be avoided by individuals who suffer from hernia, back injuries, headaches and recent abdominal surgeries.
Pregnant women should not perform this asana.

6.Shavasana

◆Procedure: