UNIT 3 Yoga as Preventive measure for Lifestyle Disease  XII

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1. Obesity: Procedure, Benefits & Contraindications for Tadasana, Katichakrasana, Pavanmuktasana, Matsayasana, Halasana, Pachimottansana, Ardha Matsyendrasana, Dhanurasana, Ushtrasana, Suryabedhan pranayama.

the
main life style disease -
Obesity, Hypertension,
Diabetes, Back Pain and
Asthma. 

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Obesity: Procedure, Benefits, and Contraindications for Various Asanas and Pranayama

Obesity is a growing health concern globally, characterised by excessive body fat that poses risks to overall well-being. Yoga offers effective tools for managing obesity by improving metabolism, promoting physical activity, and enhancing mental health. Below are the procedures, benefits, and contraindications for several asanas and pranayama practices that help in managing obesity.

1. Tadasana (Mountain Pose):

• Procedure: Stand with feet together, arms by the sides, and slowly raise arms above the head while stretching the body upward. Hold for a few breaths and then relax.
• Benefits: Improves posture, stretches the spine, enhances balance, and tones the abdominal muscles.
• Contraindications: Avoid in case of severe headaches, dizziness, or low blood pressure.

2. Katichakrasana (Standing Spinal Twist):

• Procedure: Stand with feet shoulder-width apart, arms extended forward. Twist the body to one side, keeping the lower body stable. Repeat on the other side.
• Benefits: Stimulates digestion, improves spinal flexibility, and reduces abdominal fat.
• Contraindications: Avoid if suffering from spinal disc issues or severe back pain.

3. Pavanmuktasana (Wind-Relieving Pose):

• Procedure: Lie on the back, bring one knee to the chest, and hold it with both hands. Alternate between legs or bring both knees to the chest.
• Benefits: Relieves bloating, improves digestion, and tones abdominal muscles.
• Contraindications: Avoid if experiencing abdominal surgery or hernia.

4. Matsyasana (Fish Pose):

• Procedure: Lie on the back, lift the chest while supporting the body with elbows, and place the top of the head on the floor.
• Benefits: Stimulates the thyroid, improves digestion, and stretches the abdomen and chest.
• Contraindications: Avoid with neck injuries, migraines, or high blood pressure.

5. Halasana (Plough Pose):

• Procedure: Lie on the back, lift the legs over the head, and touch the toes to the floor behind the head.
• Benefits: Reduces stress, improves digestion, stimulates the thyroid, and strengthens the back.
• Contraindications: Avoid in cases of neck issues, high blood pressure, or spinal injuries.

6. Paschimottanasana (Seated Forward Bend):

• Procedure: Sit with legs extended forward, reach for the feet while keeping the spine straight, and fold forward.
• Benefits: Stretches the spine and hamstrings, reduces belly fat, and improves digestion.
• Contraindications: Avoid if suffering from back injuries or sciatica.

7. Ardha Matsyendrasana (Half Spinal Twist):

• Procedure: Sit with legs extended, bend one knee, place the foot on the opposite side of the leg, and twist the torso toward the bent knee.
• Benefits: Stimulates digestion, reduces belly fat, and improves spinal flexibility.
• Contraindications: Avoid if experiencing herniated discs or spinal issues.

8. Dhanurasana (Bow Pose):

• Procedure: Lie on the stomach, bend the knees, grab the ankles, and lift the chest and legs off the ground while pulling the feet toward the head.
• Benefits: Strengthens the back, tones the abdomen, and improves digestion.
• Contraindications: Avoid if suffering from back or neck injuries or recent abdominal surgery.

9. Ushtrasana (Camel Pose):

• Procedure: Kneel on the floor, arch the back, and reach for the heels with the hands while pushing the hips forward.
• Benefits: Stretches the abdomen, improves digestion, and tones the thighs.
• Contraindications: Avoid in cases of lower back or neck pain, or high blood pressure.

10. Suryabhedan Pranayama (Right Nostril Breathing):

• Procedure: Close the left nostril, inhale deeply through the right nostril, then exhale through the right nostril while keeping the left nostril closed.
• Benefits: Stimulates metabolism, improves energy levels, and helps in weight management.
• Contraindications: Avoid if suffering from hypertension or anxiety.

Conclusion:

These asanas and pranayama practices provide numerous physical and mental benefits, helping in weight management and overall well-being. However, individuals should be mindful of their physical conditions and seek guidance from a qualified instructor to avoid injury.

 

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2. Diabetes: Procedure, Benefits & Contraindications for Katichakrasana, Pavanmuktasana, Bhujangasana, Shalabhasana, Dhanurasana, Supta- vajarasana,
Paschimottanasan-a, Ardha- Mastendrasana, Mandukasana, Gomukasana,
Yogmudra, Ushtrasana, Kapalabhati.

different
Asanas in detail which can
help as a preventive
Measures for those
Lifestyle Diseases.

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Yoga Practices for Diabetes: Procedure, Benefits, and Contraindications

Yoga can play a significant role in managing diabetes by improving glucose control, reducing stress, and enhancing overall well-being. Below are the procedures, benefits, and contraindications for various asanas and pranayama beneficial for individuals with diabetes.

1. Katichakrasana (Standing Spinal Twist):

• Procedure: Stand with feet shoulder-width apart, extend arms forward, and twist the torso to one side, holding the position briefly before repeating on the other side.
• Benefits: Stimulates digestion, improves insulin sensitivity, and helps regulate blood sugar levels.
• Contraindications: Avoid if experiencing severe back pain or spinal issues.

2. Pavanmuktasana (Wind-Relieving Pose):

• Procedure: Lie on the back, bring one knee towards the chest, hold it with both hands, and then alternate legs or bring both knees to the chest.
• Benefits: Enhances digestion, reduces bloating, and aids in the effective absorption of nutrients.
• Contraindications: Avoid if there is abdominal surgery or severe hernia.

3. Bhujangasana (Cobra Pose):

• Procedure: Lie on the stomach, place hands under shoulders, and lift the chest off the ground while keeping the lower abdomen on the floor.
• Benefits: Stimulates abdominal organs, improves insulin function, and increases spinal flexibility.
• Contraindications: Avoid if there are recent abdominal surgeries or severe back issues.

4. Shalabhasana (Locust Pose):

• Procedure: Lie on the stomach, lift the chest, arms, and legs off the floor while keeping the head facing forward.
• Benefits: Strengthens the lower back, improves digestion, and regulates blood sugar levels.
• Contraindications: Avoid if suffering from lower back pain or injuries.

5. Dhanurasana (Bow Pose):

• Procedure: Lie on the stomach, bend knees, grab the ankles, and lift the chest and legs off the ground while pulling the feet toward the head.
• Benefits: Stimulates digestive organs, improves insulin sensitivity, and strengthens the back.
• Contraindications: Avoid if there are neck or back injuries.

6. Supta Vajarasana (Reclining Thunderbolt Pose):

• Procedure: Sit on the heels, lean back, and lie down on the back while keeping the legs bent and feet close to the buttocks.
• Benefits: Enhances digestion, relieves stress, and can help in stabilising blood glucose levels.
• Contraindications: Avoid if there is knee or ankle pain, or if recovering from recent abdominal surgery.

7. Paschimottanasana (Seated Forward Bend):

• Procedure: Sit with legs extended forward, reach for the feet while keeping the spine straight, and fold forward.
• Benefits: Stimulates abdominal organs, improves insulin function, and reduces stress.
• Contraindications: Avoid if there is severe lower back pain or sciatica.

8. Ardha Matsyendrasana (Half Spinal Twist):

• Procedure: Sit with legs extended, bend one knee and place the foot on the opposite side of the body, twist the torso towards the bent knee.
• Benefits: Aids digestion, enhances detoxification, and improves glucose metabolism.
• Contraindications: Avoid if suffering from herniated discs or severe back pain.

9. Mandukasana (Frog Pose):

• Procedure: Sit on the heels with knees spread apart, place hands on the floor in front of the body, and lower the chest towards the ground.
• Benefits: Stimulates the abdominal organs, improves digestion, and helps regulate blood sugar levels.
• Contraindications: Avoid if experiencing knee pain or discomfort.

10. Gomukasana (Cow Face Pose):

• Procedure: Sit with legs crossed, reach one arm behind the back to clasp hands with the opposite arm, and lift the chest.
• Benefits: Enhances flexibility, aids digestion, and can help manage blood sugar levels.
• Contraindications: Avoid if there are shoulder or upper back injuries.

11. Yogmudra (Yoga Seal Pose):

• Procedure: Sit with legs crossed, place hands behind the back, and clasp the fingers, then bend forward while keeping the chest open.
• Benefits: Stimulates abdominal organs, improves digestion, and helps in stress management.
• Contraindications: Avoid if experiencing lower back pain or abdominal issues.

12. Ushtrasana (Camel Pose):

• Procedure: Kneel on the floor, arch the back, and reach for the heels with the hands while pushing the hips forward.
• Benefits: Improves digestion, stimulates insulin function, and strengthens the back.
• Contraindications: Avoid if suffering from lower back pain or high blood pressure.

13. Kapalabhati (Skull Shining Breath):

• Procedure: Sit comfortably, inhale deeply through the nose, and exhale forcefully through the nose in quick bursts, focusing on the exhale.
• Benefits: Improves metabolism, stimulates the abdominal organs, and helps regulate blood sugar levels.
• Contraindications: Avoid if experiencing high blood pressure, respiratory issues, or abdominal problems.

Conclusion:

These yoga practices can support diabetes management by improving physical health and enhancing emotional well-being. However, individuals should consult with a healthcare provider before starting new exercises, particularly if they have existing health conditions. Proper guidance ensures that these practices are performed safely and effectively.

 

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3. Asthma: Procedure, Benefits & Contraindications for Tadasana, Urdhwahastottansana, UttanMandukasana, Bhujangasana, Dhanurasana,
Ushtrasana, Vakrasana, Kapalbhati, Gomukhasana, Matsyaasana, Anuloma-Viloma.

 

Yoga Practices for Asthma: Procedure, Benefits, and Contraindications

Yoga can be beneficial for managing asthma by improving lung function, enhancing respiratory control, and reducing stress. Below are the procedures, benefits, and contraindications for various asanas and pranayama practices suitable for individuals with asthma.

1. Tadasana (Mountain Pose):

• Procedure: Stand with feet together, arms by the sides. Inhale deeply, raise the arms overhead, and stretch the body upwards while standing tall.
• Benefits: Enhances posture, promotes deep breathing, and strengthens the respiratory muscles.
• Contraindications: Generally safe; avoid if experiencing severe dizziness or instability.

2. Urdhwahastottanasana (Upward Salute Pose):

• Procedure: Stand with feet together, inhale deeply, and raise both arms overhead with palms facing each other. Gently stretch upwards.
• Benefits: Expands the chest, increases lung capacity, and improves breathing efficiency.
• Contraindications: Avoid if experiencing severe shoulder or neck pain.

3. Uttan Mandukasana (Extended Frog Pose):

• Procedure: Sit on the heels, spread the knees, place hands on the floor, and lean forward while keeping the chest open.
• Benefits: Opens the chest, enhances lung function, and helps in relieving asthma symptoms by promoting deep breathing.
• Contraindications: Avoid if there are knee or lower back issues.

4. Bhujangasana (Cobra Pose):

• Procedure: Lie on the stomach, place hands under shoulders, and lift the chest off the ground while keeping the lower abdomen on the floor.
• Benefits: Expands the chest, strengthens the back, and improves respiratory function.
• Contraindications: Avoid if suffering from recent abdominal surgery or severe back issues.

5. Dhanurasana (Bow Pose):

• Procedure: Lie on the stomach, bend the knees, grasp the ankles, and lift the chest and legs off the ground while pulling the feet towards the head.
• Benefits: Expands the chest, stimulates the lungs, and improves breathing capacity.
• Contraindications: Avoid if experiencing severe back or neck pain.

6. Ushtrasana (Camel Pose):

• Procedure: Kneel on the floor, arch the back, and reach for the heels with the hands while pushing the hips forward.
• Benefits: Opens the chest, enhances lung function, and helps in deepening breathing.
• Contraindications: Avoid if suffering from lower back pain or high blood pressure.

7. Vakrasana (Twisted Pose):

• Procedure: Sit with legs extended, bend one knee and place the foot on the opposite side of the body, twist the torso towards the bent knee.
• Benefits: Aids in improving digestion, opens the chest, and enhances respiratory function.
• Contraindications: Avoid if experiencing severe spinal issues or abdominal discomfort.

8. Kapalbhati (Skull Shining Breath):

• Procedure: Sit comfortably, inhale deeply, and exhale forcefully through the nose in short, quick bursts.
• Benefits: Clears nasal passages, strengthens the respiratory system, and improves overall lung function.
• Contraindications: Avoid if suffering from high blood pressure, respiratory infections, or abdominal problems.

9. Gomukhasana (Cow Face Pose):

• Procedure: Sit with legs crossed, reach one arm behind the back to clasp hands with the opposite arm, and lift the chest.
• Benefits: Opens the chest, stretches the shoulders, and improves lung capacity.
• Contraindications: Avoid if experiencing shoulder or upper back injuries.

10. Matsyasana (Fish Pose):

• Procedure: Lie on the back, lift the chest while supporting the body with elbows, and place the top of the head on the floor.
• Benefits: Expands the chest, improves breathing, and helps in opening the throat and nasal passages.
• Contraindications: Avoid if experiencing neck issues or severe back pain.

11. Anuloma-Viloma (Alternate Nostril Breathing):

• Procedure: Sit comfortably, close the right nostril with the thumb, inhale deeply through the left nostril, then close the left nostril with the ring finger, and exhale through the right nostril. Repeat the process.
• Benefits: Balances the respiratory system, reduces stress, and enhances lung function.
• Contraindications: Avoid if suffering from severe respiratory issues or sinus infections.

Conclusion:

These yoga practices can help manage asthma by improving lung capacity, enhancing respiratory function, and reducing stress. However, individuals should practice these asanas and pranayama techniques cautiously and consult with a healthcare provider to ensure they are suitable for their specific condition. Proper guidance and modifications can make these practices safe and beneficial.

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4. Hypertension: Procedure, Benefits & Contraindications for Tadasana,
Katichakransan, Uttanpadasana, Ardha Halasana, Sarala Matyasana,
Gomukhasana, UttanMandukasan-a, Vakrasana, Bhujangasana, Makarasana,
Shavasana, Nadi-shodhanapranayam, Sitlipranayam.

 

Yoga Practices for Hypertension: Procedure, Benefits, and Contraindications

Yoga can be effective in managing hypertension by improving circulation, reducing stress, and promoting relaxation. Below are the procedures, benefits, and contraindications for various asanas and pranayama practices beneficial for individuals with hypertension.

1. Tadasana (Mountain Pose):

• Procedure: Stand with feet together, arms by the sides. Inhale deeply, raise the arms overhead, and stretch the body upwards while standing tall.
• Benefits: Improves posture, enhances body awareness, and promotes relaxation.
• Contraindications: Generally safe; avoid if experiencing severe dizziness or balance issues.

2. Katichakrasana (Standing Spinal Twist):

• Procedure: Stand with feet shoulder-width apart, extend arms forward, and twist the torso to one side, holding the position briefly before repeating on the other side.
• Benefits: Stimulates digestion, improves spinal flexibility, and helps in relaxing the body.
• Contraindications: Avoid if suffering from severe back pain or spinal issues.

3. Uttanpadasana (Raised Legs Pose):

• Procedure: Lie on the back, lift both legs to a 45-degree angle, and hold them in the air while keeping the lower back pressed to the floor.
• Benefits: Strengthens abdominal muscles, improves circulation, and helps in reducing blood pressure.
• Contraindications: Avoid if experiencing lower back pain or hernia.

4. Ardha Halasana (Half Plough Pose):

• Procedure: Lie on the back, lift the legs over the head while keeping the arms flat on the floor for support, and touch the toes to the ground behind the head.
• Benefits: Stimulates abdominal organs, improves digestion, and promotes relaxation.
• Contraindications: Avoid if suffering from neck or back issues or high blood pressure.

5. Sarala Matsyasana (Simple Fish Pose):

• Procedure: Lie on the back, lift the chest slightly while placing the top of the head on the floor and supporting the back with the elbows.
• Benefits: Opens the chest, improves respiratory function, and helps in calming the mind.
• Contraindications: Avoid if there are severe neck or shoulder injuries.

6. Gomukhasana (Cow Face Pose):

• Procedure: Sit with legs crossed, reach one arm behind the back to clasp hands with the opposite arm, and lift the chest.
• Benefits: Opens the chest and shoulders, enhances relaxation, and improves blood circulation.
• Contraindications: Avoid if experiencing shoulder or upper back injuries.

7. Uttan Mandukasana (Extended Frog Pose):

• Procedure: Sit on the heels, spread the knees, place hands on the floor, and lean forward while keeping the chest open.
• Benefits: Opens the chest, improves circulation, and helps reduce stress.
• Contraindications: Avoid if experiencing knee or lower back issues.

8. Vakrasana (Twisted Pose):

• Procedure: Sit with legs extended, bend one knee, place the foot on the opposite side of the body, and twist the torso towards the bent knee.
• Benefits: Enhances digestion, improves spinal flexibility, and aids in stress reduction.
• Contraindications: Avoid if suffering from severe spinal issues or abdominal discomfort.

9. Bhujangasana (Cobra Pose):

• Procedure: Lie on the stomach, place hands under shoulders, and lift the chest off the ground while keeping the lower abdomen on the floor.
• Benefits: Opens the chest, strengthens the back, and promotes relaxation.
• Contraindications: Avoid if there are recent abdominal surgeries or severe back issues.

10. Makarasana (Crocodile Pose):

• Procedure: Lie on the stomach, place arms under the head, and relax in a semi-reclining position with legs spread apart.
• Benefits: Relieves tension, improves relaxation, and aids in reducing stress.
• Contraindications: Generally safe; avoid if experiencing severe abdominal discomfort.

11. Shavasana (Corpse Pose):

• Procedure: Lie flat on the back with arms by the sides and legs slightly apart. Close the eyes and relax completely.
• Benefits: Promotes deep relaxation, reduces stress, and helps in normalising blood pressure.
• Contraindications: Generally safe; avoid if experiencing significant discomfort lying flat.

12. Nadi-Shodhana (Alternate Nostril Breathing):

• Procedure: Sit comfortably, close the right nostril with the thumb, inhale deeply through the left nostril, close the left nostril with the ring finger, and exhale through the right nostril. Repeat the process.
• Benefits: Balances the nervous system, reduces stress, and promotes relaxation.
• Contraindications: Avoid if experiencing severe respiratory issues or sinus infections.

13. Sitali Pranayama (Cooling Breath):

• Procedure: Sit comfortably, roll the tongue into a tube shape, inhale deeply through the tongue, and exhale through the nose.
• Benefits: Cools the body, calms the mind, and helps in reducing stress and anxiety.
• Contraindications: Avoid if experiencing severe respiratory issues or if tongue rolling is uncomfortable.

Conclusion:

These yoga practices can assist in managing hypertension by improving relaxation, circulation, and overall well-being. Individuals should practice these asanas and pranayama techniques with caution and consult a healthcare provider to ensure they are appropriate for their specific health conditions. Proper practice and modifications can make these techniques both safe and beneficial.

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5. Back Pain and Arthritis: Procedure, Benefits & Contraindications of Tadasan,
Urdhawahastootansana, Ardh-Chakrasana, Ushtrasana, Vakrasana, Sarala
Maysyendrsana, Bhujandgasana, Gomukhasana, Bhadrasana, Makarasana, Nadi-
Shodhana pranayama.

Yoga Practices for Back Pain and Arthritis: Procedure, Benefits, and Contraindications

Yoga can be highly beneficial for managing back pain and arthritis by improving flexibility, strengthening muscles, and reducing stress. Below are the procedures, benefits, and contraindications for various asanas and pranayama practices aimed at alleviating back pain and arthritis symptoms.

1. Tadasana (Mountain Pose):

• Procedure: Stand with feet together, arms by the sides. Inhale deeply, raise the arms overhead, and stretch the body upwards while standing tall.
• Benefits: Improves posture, strengthens the back, and promotes alignment.
• Contraindications: Generally safe; avoid if experiencing severe dizziness or balance issues.

2. Urdhwahastottanasana (Upward Salute Pose):

• Procedure: Stand with feet together, inhale deeply, and raise both arms overhead with palms facing each other. Stretch upwards.
• Benefits: Stretches the spine and shoulders, strengthens the upper back, and improves overall posture.
• Contraindications: Avoid if experiencing shoulder or neck pain.

3. Ardh-Chakrasana (Half Wheel Pose):

• Procedure: Stand with feet shoulder-width apart, place hands on the lower back, and gently arch backward, lifting the chest and pushing the hips forward.
• Benefits: Opens the chest, strengthens the back muscles, and improves flexibility.
• Contraindications: Avoid if there is severe back pain or spinal issues.

4. Ushtrasana (Camel Pose):

• Procedure: Kneel on the floor, arch the back, and reach for the heels with the hands while pushing the hips forward.
• Benefits: Stretches the front of the body, improves spinal flexibility, and can alleviate back pain.
• Contraindications: Avoid if experiencing severe back or knee pain.

5. Vakrasana (Twisted Pose):

• Procedure: Sit with legs extended, bend one knee, place the foot on the opposite side of the body, and twist the torso towards the bent knee.
• Benefits: Enhances spinal flexibility, improves digestion, and reduces stiffness.
• Contraindications: Avoid if suffering from severe spinal issues or abdominal discomfort.

6. Sarala Matsyendrasana (Simple Spinal Twist Pose):

• Procedure: Sit with legs extended, bend one knee, place the foot over the other leg, and twist the torso towards the bent knee while keeping the other leg extended.
• Benefits: Improves spinal mobility, stretches the back, and helps alleviate discomfort from arthritis.
• Contraindications: Avoid if experiencing severe back pain or recent abdominal surgery.

7. Bhujangasana (Cobra Pose):

• Procedure: Lie on the stomach, place hands under shoulders, and lift the chest off the ground while keeping the lower abdomen on the floor.
• Benefits: Strengthens the back, opens the chest, and can alleviate lower back pain.
• Contraindications: Avoid if suffering from recent abdominal surgery or severe back issues.

8. Gomukhasana (Cow Face Pose):

• Procedure: Sit with legs crossed, reach one arm behind the back to clasp hands with the opposite arm, and lift the chest.
• Benefits: Stretches the shoulders and hips, helps in relieving stiffness and improving flexibility.
• Contraindications: Avoid if experiencing severe shoulder or upper back injuries.

9. Bhadrasana (Gracious Pose):

• Procedure: Sit with legs bent and feet touching each other, place hands on the knees, and sit upright while pressing the knees down gently.
• Benefits: Opens the hips, improves flexibility in the lower back, and reduces stiffness.
• Contraindications: Avoid if experiencing severe knee or hip pain.

10. Makarasana (Crocodile Pose):

• Procedure: Lie on the stomach, place arms under the head, and relax in a semi-reclining position with legs spread apart.
• Benefits: Relieves tension in the back, promotes relaxation, and can help alleviate back pain.
• Contraindications: Generally safe; avoid if experiencing significant abdominal discomfort.

11. Nadi-Shodhana (Alternate Nostril Breathing):

• Procedure: Sit comfortably, close the right nostril with the thumb, inhale deeply through the left nostril, close the left nostril with the ring finger, and exhale through the right nostril. Repeat the process.
• Benefits: Balances the nervous system, reduces stress, and promotes overall relaxation.
• Contraindications: Avoid if experiencing severe respiratory issues or sinus infections.

Conclusion:

These yoga practices can aid in managing back pain and arthritis by enhancing flexibility, reducing stress, and strengthening muscles. However, individuals should consult with a healthcare provider to ensure these exercises are appropriate for their specific conditions and practice them with proper guidance to avoid injury.

 

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