Physical Education Chapter 3 Notes - Class 12 - Yoga and Lifestyle

YOGA and LIFESTYLE

based on CBSE 2020-21 Syllabus

Asanas as Preventive Measures

Asana is a state of the body in which the body may be positioned easily. It is a Sanskrit word that means a ‘physical posture’. 
Asana means, "sthiram sukhane aasanam" (Patanjali) i.e., "that position which is comfortable and steady". 


Benefits of Asanas for Prevention of diseases

(i). Bones and joints become strong: the bones, cartilages, and ligaments become strong. The height of children is enhanced. The joints are able to bear more pressure and become more flexible. Arthritis is also cured by performing Asanas.

(ii). Muscles become strong: Muscle becomes strong and its efficiency increases.

(iii). The immune system is strengthened: As our immune system is strengthened, we become less prone to communicable diseases. 

(iv). The efficiency of the Digestive System Increases: The absorption becomes efficient. Constipation, indigestion, and gas trouble are reduced.

(v). The nervous system strengthens: The Synapse working efficiency increases. Neuro-muscular coordination increases. Reaction time Reduces. Mental power improves. It also reduces sleep disorders. Memory improves. Secretion of adrenaline remains good.

(vi). The efficiency of the excretory system improves: waste products like acid phosphate, uric acid, urea, etc. are excreted properly and fast which helps in delaying fatigue.

(vii). Respiratory Organs Become Efficient: The vital air capacity of the lungs increases to 6000cc. The size of the lung and chest also gets enhanced.

(viii). Blood Circulation becomes normal: The stroke volume and cardiac output increase because the cardiac muscles start working more strongly and efficiently.

(ix). Glandular activity is stimulated and regulated properly. 


a. Obesity

Asanas for Prevention and cure of obesity

1. Vajrasana  [Thunderbolt Pose] (for Obesity and Hypertension)

Procedure
1. It is done in sitting posture and is a meditative asana.
2. Kneel down on the ground with your knees, ankle, and toes touching the ground.
3. Lower the body and sit on your heels. Rest your buttocks on the heels.
4. Keep the palms of your hands on the knees and keep your back straight.
5. Concentrate on breathing, start inhalation and exhalation.

Benefits
1. Improves concentration
2. Enhances memory power
3. Cures mental stress.
4. Helps in reducing hip fat.
5.   Removes postural defects.
6.   Prevents hernia and gives relief from piles.
7. Strengthens the pelvic muscles.
8. Cures menstruation-related problems.
9. Helpful in curing back pain, chest diseases, and dysentery.
10. Helpful for people suffering from sciatica and sacral infections.
11. Gives relief from constipation, acidity and increases the efficiency of the Digestive System.

Contraindications
1. Person suffering from joint pain should not do vajrasana.
2. The individuals suffering from spinal column problems should not perform this Asana.
3. The individuals who have difficulty in the movement should do asana very carefully.

2. Ardhmatseyendrasana [Half Spinal Twist Pose] (for Obesity, Diabetes, and Backpain)

Procedure
1. This asana is done in a sitting posture.
2. Keep your left heel under the right thigh and cross the right leg over the left thigh. 
4. After that hold the right toe with your left hand and turn your head and back to the right side.
5. In this position move your body sideways.
6. Hold this position for few seconds and breathe normally.
7. Then Perform the same asana in the reverse position.

Benefits
1. Alleviates Digestive ailments
2. Enhances the stretchability of back muscles.
3. Keeps gall bladder and the prostate gland healthy.
4. Regulates the secretion of adrenaline and bile.
5. It is also helpful in treating menstrual disorders, urinary tract disorders, constipation, bronchitis, sinusitis, and cervical spondylitis.

Contradictions
1. Pregnant women should avoid doing this asana.
2. Individuals suffering from a hernia, peptic ulcer, or hypothyroidism should do this asana with expert guidance only.
3. The individuals suffering from a slipped disc or problem of sciatica may benefit from this asana but they need to this asana very carefully.

3. Hastasana

Procedure
1. Stand in Tadasana and twist the arms in a way that the palms are positioned away from the body along with thumbs facing backward. 
2. Inhale and along with it brush away your arms out and towards the roof.
3. Bring the arms parallel to one another & then without bending the shoulders push the palms, tightly together.
4. Expand the elbows completely & reach upwards. Then slightly slant your head backward and look at the thumbs. The shoulder blades need to be slithered down the spine.
5. Exhale along with tilting the torso towards the front from the joints of the hip into standing in a forward bending position.

Benefits
1. Makes body flexible. It stretches back and legs muscles.
2. Eliminate excess belly fat.
3. Improves blood circulation.
4. It helps in enhancing the body postures.
5. Improves digestion and reduces constipation. 

Contraindications
1. Individuals suffering from shoulder neck injury should avoid this asana. 

4. Trikonasana

Procedure
1. Stand erect with your legs apart for about 3 feet with knees straight.
2. Then raise both the hands sideways to the shoulder level, parallel to the ground. Inhale when you are raising your hands.
3. Now bend towards the right & slightly bend the knees to touch the right foot with your hands. 
4. Look up at your left hand. Exhale when you are bending down to touch the foot and keep the eyes open throughout the practice.
5. Return back to the standing position.
6. Repeat this asana with the left hand touching the left foot.

Benefits
1. Strengthens legs, knees, arms, and chest.
2. Enhances blood circulation.
3. Helps in increasing height.
4. Increases mental and physical equilibrium
5. Reduces excess body weight.
6. Reduces stress, anxiety, back pain, and sciatica.
7. Improves digestion and stimulates all abdominal Organs.
8. Helpful in reducing excess fat around the waistline.

Contraindications
1. Person suffering from low, high blood pressure should avoid trikonasana.
2. Person suffering from diarrhea, back injury, or migraine should avoid this asana.
3. The individual having cervical spondylosis should avoid performing this asana.

b. Diabetes

Asanas for Prevention and cure of diabetes

1. Bhujangasana (in Diabetes, Asthma, Hypertension, and Backpain)

Procedure 
1. In this asana, the shape of the body remains like a snake that is why it is called Bhujangasana. 
2. First of all lie down on the belly on the ground. 
3. Keep your hands near the shoulders and legs close together. 
4. Now, straighten up your arms slowly, raise the chest. Your head should turn backward. 
5. Hold this position for some time. Then get back to the former position.
6. Repeat this asana 3 - 5 times for best results.

Benefits
1. It alleviates Diabetes.
2. Provides strength and agility.
3. Improves blood circulation.
4. Strengthens muscles of hands.
5. Cures the diseases of the liver.
6. Cures urinary bladder disorders.
7. Makes cerebral column flexible and thin.
8. Cures gas disorders, constipation, and indigestion.

Contraindications
1. Pregnant women should not perform Bhujangasana
2. Individuals suffering from a hernia, back injuries, recent abdominal surgeries should not perform this asana.
3. Person having headaches should avoid this asana.


2. Paschimottanasana (in Diabetes and asthma)

Procedure
1. This asana is done in a sitting position.
2. Sit on the ground with legs forward and then hold the toes with your hands.
3. Then, breathe out slowly and try to touch the knees with your forehead.
4. Then, breathe in slowly and raise your head upwards and come to the previous position.
5. For good results, perform this asana 11 to 13 times.

Benefits
1. Reduces obesity.
2. It alleviates gas trouble.
3. Remedy for constipation.
4. Cures skin diseases.
5. Vertebra becomes flexible and healthy.
6. It helps to overcome several menstrual disorders.
7. Helpful in treating abdominal diseases.
8. Prevents early ossification of bones.

Contraindications
1. Person suffering from liver or spleen or acute appendicitis should never do this asana.
2. Avoid this asana if you are suffering from asthma or any respiratory diseases.
3. Person having any back or spinal problem should do this asana in expert guidance only.

3. Pawanmuktasana (for Diabetes and Hypertension)

Procedure
1. Lie down on your back on any plain surface. 
2. Keep your feet together and arms beside your body. 
3. Take a deep breath & when you exhale bring your knees towards your chest. 
4. At the same time press your thighs on your abdomen and clasp your hands around your legs. 
5. Hold this asana and breathe normally. Every time you inhale, make sure that you loosen the grip. 
6. Exhale and release the pose after you rock and roll from side to side three times.

Benefits
1. Relieves constipation.
2. Eases tension in the lower back. 
3. Enhances blood circulation in the pelvic area.
4. Helps in reducing fats of thighs, buttocks, and abdominal area.
5. Strengthens abdominal muscles. It also improves digestion.

Contraindications
1. Pregnant women should avoid this asana.
2. Individuals suffering from piles should avoid doing this asana.
3. Person who had abdominal surgery recently should avoid this asana.
4. Individuals suffering from heart problems, hyperacidity, high bp, slipped disc and hernia should avoid this asana.

4. Ardhmatseyendrasana [Half Spinal Twist Pose] (for Obesity, Diabetes, and Backpain)

Procedure
1. This asana is done in a sitting posture.
2. Keep your left heel under the right thigh and cross the right leg over the left thigh. 
4. After that hold the right toe with your left hand and turn your head and back to the right side.
5. In this position move your body sideways.
6. Hold this position for few seconds and breathe normally.
7. Then Perform the same asana in the reverse position.

Benefits
1. Alleviates Digestive ailments
2. Enhances the stretchability of back muscles.
3. Keeps gall bladder and the prostate gland healthy.
4. Regulates the secretion of adrenaline and bile.
5. It is also helpful in treating menstrual disorders, urinary tract disorders, constipation, bronchitis, sinusitis, and cervical spondylitis.

Contradictions
1. Pregnant women should avoid doing this asana.
2. Individuals suffering from a hernia, peptic ulcer, or hypothyroidism should do this asana with expert guidance only.
3. The individuals suffering from a slipped disc or problem of sciatica may benefit from this asana but they need to this asana very carefully.

c. Asthma

Asanas for Prevention and cure of Asthma

1. Sukhasana

Procedure
1. Sit down with legs straight in front of the body. 
2. Then bend the right leg and place the foot under the left thigh and bend the left leg and place the left foot under the right thigh.
3. Place the hands on knees.
4. Keep the neck, back, and head straight.
5. Close your eyes and relax.

Benefits
1. Calms your mind. 
2. Enhances your peace of mind.
3. Stretches the spine.
4. Facilitates mental and physical balance.
5. Reduces anxiety, stress, and mental fatigue.
6. Improves body posture.
7. Sense of calmness spreads throughout your body and mind.
8. Provides a gentle massage to knees, thighs, and calf muscles.

Contraindications
1. Person having slipped disc problem should take proper care while doing this asana.
2. If your knees or hips are injured avoid doing this asana.

2. Chakrasana

Procedure
1. The body becomes like a chakra or wheel in this asana.
2. Lie down on the back and fix your hands firmly on the ground.
3. Raise the middle portion of the body upwards as high as you can. 
4. Hold this position for 1 minute in beginning and then 3 to 5 minutes after few days.

Benefits
1. It cures back pain. 
2. Cures pain in the kidneys.
3. Cures the problem of hernia
4. helpful to remove obesity.
5. Cures infertility, asthma, and osteoporosis.
6. Stimulates the pituitary and thyroid gland.
7. Gives relief from stress and depression.

Contraindications
1. Person suffering from a headache should avoid this asana.
2. In case of shoulder impingement, avoid this asana.
3. Person suffering from a spinal column ailment should avoid this asana

3. Gomukhasana (Cow Face Pose)

Benefits
1. Makes leg muscles strong and elastic.
2. keeps shoulder joints healthy, strong and flexible.
3. Improves the function of the lungs.
4. Improves the functions of kidneys and helpful in diabetes.
5. Reduces anxiety, stress, and mental fatigue.
6. helpful in the treatment of sciatica.

Contraindications
1. Person suffering from shoulder or back pain should avoid this asana.
2. If your knees or hips are injured avoid doing this asana.

4. Parvatasana 

Benefits
1. helpful in enhancing height. 
2. improves the function of backpain
3. beneficial in asthma.
4. improves the function of the spinal cord.
5. Reduces back pain

Contraindications
1. Avoid this asana in case of a hip or back injury.
2. Avoid this asana in case of a shoulder injury.

5. Matsyasana

Benefits
1. helpful in curing defects of the eye.
2. cures skin diseases.
3. helpful in the treatment of diabetes.
4. provide relief from respiratory disorders.
5. Reduces back pain, knee pain, and tonsillitis.
6.     improves posture.

Contraindications
1. Avoid this asana in case of a high or low bp.
2. Avoid this asana in case of a neck injury or lower back problem.

6. Paschimottanasana (in Diabetes and asthma)

Procedure
1. This asana is done in a sitting position.
2. Sit on the ground with legs forward and then hold the toes with your hands.
3. Then, breathe out slowly and try to touch the knees with your forehead.
4. Then, breathe in slowly and raise your head upwards and come to the previous position.
5. For good results, perform this asana 11 to 13 times.

Benefits
1. Reduces obesity.
2. It alleviates gas trouble.
3. Remedy for constipation.
4. Cures skin diseases.
5. Vertebra becomes flexible and healthy.
6. It helps to overcome several menstrual disorders.
7. Helpful in treating abdominal diseases.
8. Prevents early ossification of bones.

Contraindications
1. Person suffering from liver or spleen or acute appendicitis should never do this asana.
2. Avoid this asana if you are suffering from asthma or any respiratory diseases.
3. Person having any back or spinal problem should do this asana in expert guidance only.

7. Bhujangasana (in Diabetes, Asthma, Hypertension, and Backpain)

Procedure 
1. In this asana, the shape of the body remains like a snake that is why it is called Bhujangasana. 
2. First of all lie down on the belly on the ground. 
3. Keep your hands near the shoulders and legs close together. 
4. Now, straighten up your arms slowly, raise the chest. Your head should turn backward. 
5. Hold this position for some time. Then get back to the former position.
6. Repeat this asana 3 - 5 times for best results.

Benefits
1. It alleviates Diabetes.
2. Provides strength and agility.
3. Improves blood circulation.
4. Strengthens muscles of hands.
5. Cures the diseases of the liver.
6. Cures urinary bladder disorders.
7. Makes cerebral column flexible and thin.
8. Cures gas disorders, constipation, and indigestion.

Contraindications
1. Pregnant women should not perform Bhujangasana
2. Individuals suffering from a hernia, back injuries, recent abdominal surgeries should not perform this asana.
3. Person having headaches should avoid this asana.

d. Hypertension

1. Tadasana (in Hypertension and Backpain)

Benefits
1. Cures constipation
2. Reduces obesity
3. Develops physical and mental balance.
4. Cures the digestive problem.
5.     Improves body posture.

Contraindications
1. Avoid this asana in case of a headache or insomnia.
2. If you have low blood pressure then avoid this asana.

2. Ardha Chakrasana

Benefits
1. Cures pain in legs
2. Makes ankles, legs, chest, spine, shoulders, and abdomen stronger.
3. Beneficial in menstrual disorders.
4. Improves digestion.
5. Reduces back pain.

Contraindications
1. Avoid this asana in case of a hip or back injury.
2. Avoid this asana if you have a peptic ulcer and hernia.
3.     Pregnant women should avoid this asana.

3. Shavasana

Benefits
1. strengthens the nervous system.
2. controls high BP.
3. relieves mental tension
4. increases energy level.
5. relaxes and calms the complete body.
6.     improves concentration and memory
7.     cures cardiac problems.
8.     regulates blood circulation.

4. Pawanmuktasana (for Diabetes and Hypertension)

Procedure
1. Lie down on your back on any plain surface. 
2. Keep your feet together and arms beside your body. 
3. Take a deep breath & when you exhale bring your knees towards your chest. 
4. At the same time press your thighs on your abdomen and clasp your hands around your legs. 
5. Hold this asana and breathe normally. Every time you inhale, make sure that you loosen the grip. 
6. Exhale and release the pose after you rock and roll from side to side three times.

Benefits
1. Relieves constipation.
2. Eases tension in the lower back. 
3. Enhances blood circulation in the pelvic area.
4. Helps in reducing fats of thighs, buttocks, and abdominal area.
5. Strengthens abdominal muscles. It also improves digestion.

Contraindications
1. Pregnant women should avoid this asana.
2. Individuals suffering from piles should avoid doing this asana.
3. Person who had abdominal surgery recently should avoid this asana.
4. Individuals suffering from heart problems, hyperacidity, high bp, slipped disc and hernia should avoid this asana.

5. Vajrasana  [Thunderbolt Pose] (for Obesity and Hypertension)

Benefits
1. Improves concentration
2. Enhances memory power
3. Cures mental stress.
4. Helps in reducing hip fat.
5.   Removes postural defects.
6.   Prevents hernia and gives relief from piles.
7. Strengthens the pelvic muscles.
8. Cures menstruation-related problems.
9. Helpful in curing back pain, chest diseases, and dysentery.
10. Helpful for people suffering from sciatica and sacral infections.
11. Gives relief from constipation, acidity and increases the efficiency of the Digestive System.

Contraindications
1. Person suffering from joint pain should not do vajrasana.
2. The individuals suffering from spinal column problems should not perform this Asana.
3. The individuals who have difficulty in the movement should do asana very carefully.

6. Bhujangasana (in Diabetes, Asthma, Hypertension, and Backpain)

Procedure 
1. In this asana, the shape of the body remains like a snake that is why it is called Bhujangasana. 
2. First of all lie down on the belly on the ground. 
3. Keep your hands near the shoulders and legs close together. 
4. Now, straighten up your arms slowly, raise the chest. Your head should turn backward. 
5. Hold this position for some time. Then get back to the former position.
6. Repeat this asana 3 - 5 times for best results.

Benefits
1. It alleviates Diabetes.
2. Provides strength and agility.
3. Improves blood circulation.
4. Strengthens muscles of hands.
5. Cures the diseases of the liver.
6. Cures urinary bladder disorders.
7. Makes cerebral column flexible and thin.
8. Cures gas disorders, constipation, and indigestion.

Contraindications
1. Pregnant women should not perform Bhujangasana
2. Individuals suffering from a hernia, back injuries, recent abdominal surgeries should not perform this asana.
3. Person having headaches should avoid this asana.

e. Back Pain- not in the syllabus

1. Vakrasana
2. Shalabhasana
3. Tadasana
Given above
4 Ardhmatseyendrasana
Given above
5 Bhujangasana
Given above 

-----------------------------------------------------------
Physical Education Chapter 3 Notes - Class 12 - Yoga and Lifestyle




Physical Education Book for Class 12 


* These are Amazon Affiliate Links


Post a Comment

Previous Post Next Post