write 2 asanas i> , sm for each disease : Z obesity, Diabetes hypertens Yogic Practices and Asthama Pek eee ystems of the body like—heart, blood circulat digest tem, breathing, € exercise wherein they body and the mind acquainted with one’s inne i eave eivtanite kao cin Yogasanas influence our liv iabetes, blood-pressure, arthritis, asthma world, humans lea and many psychosomatic problems are caused. Th a aarti {iseases further affect professional and social lif to replenish that energy and sickness. Yogasanas can The main causes of obesity are - excessive int relieving oneself from stress, preventing ailments and of food and inappropriate food selection, luxuriou remaininghealthy and active. Re of yoga, World Yoga Day is ce ated on June 21st. and ack of phi nsion. All these mentioned factors lead to obesi and changes in physical nature. In the present context we are giving the description of some Yogasanas he 1, Tadasana Procedure: Stand up in attention position. Lift your arms upwards, Stretch your hands upwards. Raise your heels, and come on your toes. Also pull u P Yo body upwards. Aftersome time breathe out sloy put slowh ana come tothe previon, Position. Repe: at the same Teel he exercise for 10 to 15 times, BESITY—PROCEDURE, BENEFITS & ‘CONTRAINDICATIONS. Benefits: + Theasana stretches the whole body and reduces t toobesity or overweight @ it helps correct muscle imbalances a" ‘Dhanurasona, Userasana, $ improves posture, ; This asana im, y tionate PTOVeS agility and strength Dena the back; hips and leges 'Y and ston! Figure 2.2 Tadason? redness occurred du®Ardha-Matsyendrasana ‘Reach up through the crown and chest point seen urge ovr — Jor bodderin be eee Sree oot es Rel shoulders a ‘back and down econ) rere torso sre revabves around ene - sight elbow pressure Aochor down through gains the tones nthe hips hee Figure 2.8 Ardha-Matsyendrasana Procedure: Sit with your legs extended. # Bend the left leg from the knee and sit with the heel properly at the perineum or under the buttocks. @ Bend the right leg and make it stand by the side of the left knee. Now slowly twist the trunk to the rightside and pass the left arm around the right knee catching the big toe of right foot. © Twist the trunk and move to the right. Turn the head towards right and look back bringing the chin over the right shoulder. Pass the left arm behind the back and try to hold the right thigh with the left hand. Repeat the asana on the other side by changing, the position of the legs and the hands. body @ Itstretches the muscles on one side of the while compressing the muscles on the other side @ It relieves back pain and stiffness in between the vertebrae. + Itis useful for slipped disc 4 Itmassages the abdominal organs and increases the digestive juices, making it useful for loss of appetite and constipation. % Itis useful for diabetics, with concentration on the pancreas. 4 Itregulates the secretion of bile and adrenaline. + Itrelieves tension that may have built up in the back by forward and back-bending asanas. # It opens the chest and increases the oxygen supply to the lungs, It loosens the hip joints, relieving stiffness. % Itreleases tension in the arms, shoulders, upper back and neck. @ It increases purification of the blood as well as, the internal organs. Suggestions: Concentrate on solar plexus chakra while doing Ardha-Matsyendrasana, Keep a proper margin between the legs so that the stomach remains light. Do not practise in complicated joints and painful condition. Contraindications: One should practise only under guidance in case of pregnancy, peptic ulcer, hernia, hyperthyroid, slip disc, sciatica pain, stone, _ appendix, weak joints, high blood-pressure and _Lie supine on the stomach, bend your old the ankles keeping knees apart. ce upward, stretch the body UP, "at naval. Look up and Keep the nal through nose. Try to keeP Your10. Figure 29 Dhanurasana Suggestions: Dhanurasana should bea part of your daily practice as itis efficient for the inner systems of the body ‘9. Ushtrasana Figure 2.10 Ushtrasane Stand on your knees keeping 2 ft ‘between the knees and also between Ideally toes should touch with the cure lumber spondylitis and cervical spondilitis, “iso helps to reduce weight and to gain height. ts regular practice strengthens the throat region and provides glow tothe face by getting rid of pimples esd wrinkles. It helps to improve digestion too, Start with keeping toes straight. After Suggestions: o, try to keep the toes touching with a week or two the ground, suryabedhan Pranayama Figure 2.11 Suryabedhan Pranayama Procedure: Sit in Padmasana or Sukhasane keeping back and neck erect. Keep left hand in Gyan Mudra and use right hand fingers 3 Pranayama Mudra to close and open right nostsil with the thumb and left nostril with middle two fingers. Now by closing left nostril deep inhale through right nostril (Surya Nadi) and then slow exhale through left nostril (Chandra Nadi). Keep repeating the process, every time you inhale deeply through right nostril and slow exhale through le ostrlRatoof inhalation and exhalation shoul! 1:2, Benefits: As this pranayama directly influence Surya Nadi, it melts the excess fat deposited it the body thus helps to get rid of obesity. It mostly used to get rid of those diseases are common in winter season like common | cough, sinusitis, bronchitis and asthma. Suggestions: Persons suffering from pitta relat! or ‘should do this asana in wer so y. Contraindications: People suffering from ®t fever, acidity, skin diseases and nose biced seo! avoid doing this asana Practical Marval Physical EducatorConiraindicatlons: Doing Tadasana should be avoided if a person has headache, low blot pressure, dizziness or lighthe eerie acledness, joint, back 2. Katichakrasana Figure 2.3 Katichakrasana Procedure: Stand erect, keep about 2 ft distance between the feet, hands in front, shoulders and parallel to each other. Now slowly twist maximum [Link] side with deep inhalation, ‘exhale while you come back. Pause for 2-3 seconds at normal position then twist other side. Repeat 10 times. Benefits: Provides exercise to the waist lines sthens lower back region. It is one the es of yoga for intestines, improves estion, Due to deep breathing it improves the efficiency of heart & lungs. Suggestion: As it covers spine soit should be in Your daly exercise routine practice. 3. Pawanmuktasana + Bend both the legs at the knees and rest the abdomen k e knees and ankles together. + Hold the knees with both arms, clasping opposite elbows + Bend the neck and place the chin on the knees, continue to maintain the asana, breathing Straighten the neck and lower the head back on the grour # Release the a we them beside the + While inhaling, straighten both the legs. © While exhaling jer the legs back to the relax Benefits: ® This asana helps in reducing belly fat Ithelps in toning the arms, legs, and buttocks. # Itaids wight loss Contraindications: Doing Pavanmuktasana should be avoided if a person has shoulder, ankle, or knee injuries, ‘Matsyasana Crown on or Figure 2.5 Matsyasana Procedure: For performing Matsyas, syasana, sit in Facemasana. Then lie down in supine position fan make an arch behind. Hold your tees with the fingers of your hands. Stay Raa poetic, for some time in Benefits: Helps in stretching the muscles between the the frontof the neck andWF @ It stretches and stimula belly. ‘@ This asana improves posture, tes the organs of the Contraindications: ‘@ Avoid doing Matsyasana if you have Jow blood-pressure: high or 4 People suffering from migraine and should also refrain from performing this asana @ Theindividuals, who have neck injury or lower back problems, should not perform this asana. Halasana Procedure: Lie supine on the ground, keeping feet together raise the legs first 90° then by pressing floor with palms take them backwards and try to touch feet with the floor behind head. Hold it for about one minute keeping breathing normal Benefits: Due to change in blood circulation, it {improves overall health of the body. Recluces fat and increases height. It makes the spine flexible and muscles ofthe body strong. Its a good asana ‘to improve digestion and get rd of constipation. Regular practice makes the face radiant and sharpens the memory. ‘Suggestion: itisnot necessary to touch the feet with the floor. Your feet may stayin the air. Heod suching the kes Figure 2.7 Paschimottanasana 4 Place the palms on your respective knees. @ Now bend your head and trunk ith the thum forward to catch the toes index and middle finger without ben: knees. Take a deep breath and exhale slow’ touch your head to your both knee Bend the arm and try to touch the elb floor. ‘ Exhale completely and, holding breath, stay in this posture for a few secon @ After few seconds, slowly return initial position, Repeat this exercise 3-4 times. Benefits: + This posture contributes greatly towards the belly fat. Ithelps in correcting a bad posture. * Ithelps in keeping insomnia at bay * This asana also helps in reducing anxiet ‘Suggestions: * Fiegaent women should not pr * pion ereton ace ‘ eee suffering from ulcer should * Sirona pain, cervical, spond A ‘. yl 1¢, high blow Pressure, heart nh deer » high Practical Manual Physical Educator”DIABETES—PROCEDURE, BENEFITS diabetes. Through this, the real level of sugar is known. AND CONTRAINDICATIONS Under the condition of diabetes fora long time, nervous acres Poverlsare, Bergan Sloinana, ‘Yt becomes weak, plac and creates a condition Dhonurasana, Supta-ojorasona, Poschinecmreree eas of semi-consciousness. Hence, itis essential to protec Maxsyendrasana, Mandukasona, Gomukhasana, Yegradhe, oneself from tension, food with sugar, laziness and Usherasan, Kopalbhati "obesity. Diabetes may be controlled through yoga. People suffer from diabetes due to faulty and tense The following asanas are given to control diabetes lifestyle. This disease affects the other organs of the body, for example, eyes, kidneys, heart, etc. Few years ago, only aged people used to suffer from diabete these days even children suffer from this disease 1. Katichakrasana Diabetes is caused by the imbalance in metabolism of various glands such as pancreas, liver, pituitary adrenal and thyroid. Normally, the sugar-level in food per 100 cc be 70-110 mg before meals and 110-140 mg after meals. Ifthe blood sugar is more than the required result, itis a condition called diabetes. The main cause of diabetes is lack of insulin, a secretion of the pancreas. Figure 2.12 Katichakrasana Itmeans generation of insulin is not as per the need of Procedure: See Katichakrasana’s method in body causing diabetes. obesity case. Insulin is a hormone. Its function is to control the Benefits: In order to keep diabetes under control, ‘quantity of sugar in body. In the absence of insulin, katichakrasana is effective in stretching the spine inability of controlling the sugar-level in the body and relaxing the back tissue. Performing this asana affects the other organs of the body. Diabetes is a non- affects the pancreas, which keeps diabetes under ‘curable disease. Till now there is no medicine for curing control. this disease totally. Its treatment is only through Contraindications: Doing katichakrasana should controlling the level of insulin in blood. be avoided during pregnancy, or if a person ‘The symptoms of diabetes are feeling thirsty, has hernia, slip disc, or had been through an int urination, weak eyesight, delayed healing of abdominal surgery recently ies, irritation, ete. Diabetes is of two types-type | type I. HbA\c test is required for testing type II 2. Pawanmuktasana Figure 2.13 Pawanmuktasana dure: See Pawanmuktasana’s method in stretches the neck and back,© The abdomen musclen are woreda the internal organs are compressed! whieh inereane the blood circulation ant stiryalate He Werves increasing the efficiency of te internal argary © The pressure on the abdomen releases Ay’ trapped gases in the large intestine 4 Wishelpful in curing constipation, yas, etl indigestion and dysentery, 4 It generates gastric juices and reducos obesity 4 Pawanmuktasana balances the secretion of ‘hormones through thyroicl gland avid {lps in the treatment of diabetes by managing the ‘metabolism ancl other essential activities 4 Abdominal muscles are compressed art nerves z ‘are stimulated, which inereage blood circulation ‘and helpful in increasing the efficiency of abdominal muscles. | @ Regular practice of this asana is helpful in ‘burning of abdominal fat, - Contraindication: Consult astoctor in ease of high w eciemerrek bxr, cervical spondylitis, 3. Bhujangasana fetching ttn: ne event alee ty fw ir goon i ap go Hurther cate the Upper part of the Abdo fat unital (ve peli © Bring down the upper part af the abelomen io the gran 4 Lower the cheat to the ground © Hiring the forehead to the ground: 4 Com to the starting position by costonadlnyg the arma, © An the chont la lifted in Hhujangasana, it opens the heart for atrons reduction and anxiety reliet boy aleting (1 the release of the negative feelings and frustrations, Also, the lunge expand rowultiny in more oxyonation within the boy that nouiriahen the bean, By opening the chest cavity and making sxe for the lunge to expand, the practitioner c# teap the health benefits of Bhujangasana seh an relief from asthma, dissipating allergy trymptome and other respiratory @ Bhujangasana is done in a position tht fiver a gentle mansage to the digestive tract and stretching of the frontal plane encourages optimal working of “organ and ‘of the lower back invigorates the kidneys, resulting in at ‘enhanced gantrolntestinal functioning,realization, increases creativity, charisma internal peace and spiritual enlightenment Physically, the Kundalini awakening leads to greater body strength and relief from kidn stones, stomach and liver problems. ey As the Kundalini is ignited, the seven chakras of the body get balanced and co-ordinated bringing noticeable transformations in the body, psyche and attitude of the individual Suggestions: # Incase of stiff backbone, practise Bhujangasana with speed. Do not curl the toes to avoid crunching of the spine. Strongly engage and firmly press the legs. You must make sure to keep your stomach and bowels empty before you practise the asana % Try to make the back circular so that the waist does not get the weight of the body. ‘ Breathe with an ease and maintain a distance of about 3-4 inches in the legs. After touching the ground with lower abdomen, keep the chest and shoulder above the ground. indication: Consulta doctor in case your are SZ % Slightly stretch the chin in the forward direction. Rest the chin on the floor throughout the whole practice of this asana. Slowly start raising the legs as high as possible without straining. Don’t bend the knees, keep the legs straight and together. ® Without straining the body, hold the final position for as long as you find it comfortable. Exhale and slowly lower the legs on the ground. Come back to the starting position. Let the breathing and heartbeat return to normal Benefits: This asana helps to control the level of blood sugar in the body. It is useful in diabetic treatment as it pushes abdominal organs due to the weight of the body Contraindications: This asana is not suitable for people having high blood pressure or a weak heart. People having abdominal tuberculosis, hernia, stomach ulcers or any other similar condition should avoid this asana. Suggestion: Successive methods of Shalabhasana should be used according to the condition and severity of the disease. 5. Dhanurasana Figure 2.16 Dhanurasana See Dhanurasana’s method in obesi It enhances the operation of pancreas ines which helps in regulating the blood jin our body. As a result of which, r and other enzyme producingS 6, Supta-Vajrasana Figure 2.17 10-Vajrasone Procedure: Sit in Vajrasana, bend backward: ‘and slowly put one elbow on the ground, then Slowly put the other elbow. Then by moving the elbows to 1s, touch your shoulders on the ground, Put the hands behind the head placing jpalms om the elbows. Relax the body and breathe ‘normally through nose. Hold the position for about 45 seconds Benefits: Regular practice of this posture makes the lower back strong hence helps to cure lumber region disorders. It makes abdominal muscles strong, improves digestion and makes the rib tage flexible. Regular practice gives strength of the thighs Contraindications: Patients suffering rom hernia, calitis or having swelling in any part around naval should avoid doing thi 7, Paschimottanasana gente ~~ ¢ Itremoves anxiety, anger and irritability, ang calms the mind. © It stretches the spine and brings flexibility, # It is good for constipation and digestive disorder ¢ It tones the abdominal pelvic organs. © Itbalances the menstrual cycles This asana is recommended especially for women after delivery Suggestions: @ Pregnant won p should not practise schimottanasana. 4 Apersonsuffering from slip disk, sciatica problem should avoid Paschimottanasana. or ast ® The person suffering from ulcer should not practi Contraindications: Consult a doctor in case of suffering from diseases of back, slip disk, sciatica pain, cervical, spondylitis, backache, high blood- pressure, heart diseases, ulcer, ete . Ardha-Matsyendrasana ech up tough he crown and het pom © Now bend yous, ‘such that the Hight oot ea tt tthe nhThese are many ways you can place your arms to increase and decrease the stretch. @ Hold the pose for a few seconds as you breathe slowly but deeply. Exhale and release the left hand, and then the , chest and finally the neck. Relax as you aight. sit st Repeat the steps on the other side and then exhale and come back to the front. Benefits: By regular practice of Ardhamatsyendrasana, gastric juices are increased and the percentage of the burning of blood sugar is enhanced by oxidation. Various chemical activities are activated as a result of solution of the problems related to stomach, liver, kidney and pancreas Basically, the kidneys are protected and strengthened. + Digestive and bio-activities are well organised. ‘Mainly, there is regularity in the storage of slycogen by liver and changing it to sugar ® There is quality improvement in the secretion of insulin hormone asa result of improvement in Beta cells. © Ardhmatsyendrasana burns sugar stored in blood by improving the process of oxidation ‘and the secretion of carbonic acid increases. It benefits the cell functions. = for solving the problems: 9, Mandukasana Figure 2.20 Mandukasana Procedure: Sit in Vajrasana, clench the finy keeping thumbs inside, Now put the bi thumbs on either side of naval, Pull the ste and bend forward as much as you can easily, then raise the head and lookin front. Keeping breathing, normal and abdominal muscles relaxed, hold the position for about one minute Benefits: Mandukasana helps to get rid of swelling, in any part/organ around naval. Itis one of the best exercises of yoga to improve digestion and to cure constipation. During the practice of this asana, all the parts of the body above naval get sufficient amount of oxygenated blood hence itis good for brain, eyes, face, throat, lungs and heart Suggest postures. It should be a part of routine physical 10. Gomukhasanaof both hands behind the back. * Keep the sed elbow behind the head in a pose head presses ised arm gainst the inside of # After maintaining the position for a seconds, unclasp the hands, straighten t and n ax the body left foot and extend it right foot and, extending come order after pausing cose levels, Helps in maintaining cholesterol levels. Helps in optimal secretions of the endocranial glands, Practise for the movement of the joints 8 of shoulders and buttocks may hindrance. Perform this asana rst thing ications: People suffering fromany kind injury or shoulder/back pain must avoid this asana of kne 21. Yogmudra Asana Figure 2.22 Yogmudra Asano jt in Padmasana, hold the right eo ro eaeainaa ve Mhandsat the back: Now bend forward Benefits: If it is practised with deep bri makes the body radiant and mind calm. I beneficial posture for those suffering fron fever. It helps to cure hernia, diabetes, | digestive disorders. Its regular practice al to get rid of obesity. Suggestion: It is not initially possible to te forehead with the floor, bend maximum a in the air and progress slowly. Contraindication: Do not ever strain an¢ forward with jerk. 12, Ushtrasana Figure 2.23 Usherasana Procedure: See Ushtrasana’s method in obes case, Benefits: This asana helps in improving conditio ofthe digestive, respiratory, endocrine, lymphat skeletal, and circulatory systems. Ssezestioe: See Ushtrasana’s suggestions i 13. KapalbhatiGyan mudra, close the mouth slowly and body relaxed. Kapalbhati can also be practised in standing position. Now with both the nostrils keep making, quick and complete exhale: s thythmically ideally 60 During Kapalbhati forget about inhalation, inhale will be be at ease. There should be strokes per minute automatic and slight movement of stomach, stomach will go in while you exhale Repeat 60 strokes at a stretch, Benefits: It is one of the best ex the entire digestive system, r respiratory system and excretory system. Its regular practice helps to cure diabetes naturally. Itis a natural cure of respiratory ailments like breathlessness, bronchitis and asthma, Kapalbhati tones up carcliac muscles and nerves of the body Suggestions: Always do Kalapbhati through counting and not through time. Contraindications: Patients suffering from sever diseases like swelling around naval should avoid this asana. STHMA—PROCEDURE, BENEFITS & ONTRAINDICATIONS idasona, Urdhwahastottanasana, Uttan Mandukasana, wlangasana, Dhanurasana, Ushtrasana, Vakrasana, palbharl, Gomukhasana, Matsyasana, Anuloma-Viloma 'ma is a painful disease. In this disease, painful athing, feeling of choking and persistent cough, - are generated. In Asthma, the tubes and lungs covered with unwanted items or problem, Hence, regular Yoga exercise is the effective and permanent treatment of Asthma. A trigger is anything that causes the airway to tighten or twitch Tadasana fred ot oem Seren ) the boy Y spwont 2.25 Tadasana 's method in obesity eaThisasana should not be practised even if there is pain in the elbow This asana should not be done by those who have a lot of pain in their shoulders. Bhujangasana {Chest expanding % ecm. Shoulder ae ‘Top of feet pressing Shoulder ‘with apart, ee. ven on the ground Figure 2.28 Bhujangasana rocedure: The procedure of Bhujangasana has eady been discussed in Diabetes case. enefits: Extension and compression of chest during Bhujangasana organises deep breath. Itdamages the barriers in the path of lungs by ‘making tissues related to respiratory system flexible. Itremoves obesity. WJ Procedure: See Dhanurasana’s method in obesity Benefits: People suffering from asthma must practice this asana as it helps open up the chest { facilitate better breathing, regior jurasana should not be Contraindications: Di performed by people suffering from high blood pressure, hernia, ulcer or heart ailment. Ushtrasana Figure 2.30 Ushtrasana Procedure: See Ushtrasana’s method in diabetes case. Benefits: Itopens the front of the body, pectoral muscles and hip flexors. ® Thisasana engages the entire frontal region and the sides of the body. Ithelps in toning and relaxing the airways. Contraindications: Avoid doing this asana if you have high blood pressure or severe fatigue.10, Matsyasana Figure 2.34 Metsyasane Procedure: See Matsyasana’s procedure in Obesity case. Benefits: Matsyasana is helpful in curing back pain, knee pain and tonsillitis. # It also cures the defects of eyes. # Skin diseases can be cured if we practise this asana regularly. This asana is helpful for the treatment of diabetes. @ It helps in relieving tension in the neck and shoulders. + Itprovides relief from respiratory disorders by encouraging deep breathing. WZ Now by closing right nostril inhale deeply with the left nostril then make slow exhale through right nostril, Now inhale through right nostril and make exhalation through left nostril. Keep repeating the process. Deep inhale and slow exhale should be in such a way that inhale and exhale ratio maintain as 1:2. One inhale and one exhale make one round, repeat 14 rounds at atime. Benefits: It tones up neurons and thus improves the efficiency of brain and nervous system. It makes the mind calm and helps in concentrating, Its regular practice cures insomnia. As Asthma isa complex disease involving lungs and brain, so by improving lung capacity and calming the mind it leads the way for natural cure of Asthma Suggestion: As itis a first pranayama, so perform it 40 days to get all benefits of other Pranayam also. oe ehrough lef nostri, _AAYPERTENSION—PROCEDURE, BENEFITS & CONTRAINDICATIONS ‘Tedesone, Katchekrasone, Ustanpadesane, Ardhe Halesanc, Sarala Matyasana, Gomukhasana, Uttan Mandukasana, Vekrasang, Bhujangesana, Mokorasanc, Shovasana, Nad shodhanapranaym. Stipranayam ‘The abnormal pressure produced in the blood stream is called hypertension. The blood-pressure of a healthy and normal person ranges between 120-130 systolic and 80-90 diastolic, but in normal condition, higher and lower blood-pressure is considered to be higher than 130 and lower than 100, respectively. In fact, blood-pressure is the force applied by the heart to blood flow in the arteries. But when there is an irregularity in the arteries and abnormalities in the Ihaemorthagic system, the systolic and diastolic blood- es Eliade oer rans OsZF Before understanding hypertension, We Nav understand blood-pressure. Blood-Pressure: The pressure exerted an the vessel ‘walls (surfaces) by the blood flowing tn the blood vessels is called blood-pressure. The arteries are the tubes that carry blood from the heart to different parts of the body. The heart organises the flow of book! by pumping blood into the arteries. This pressure: applied ‘nit is called blood-pressure, High Blood Pressure: High blood pressure ina seriou problem in modern lifestyle Due to this, probienvs ike cohesive heart disease, heart failure, stroke, Kitney failure and many other problems are flourishing, Hypertension Refers to Excess Pressure: When the blood flows forcefully into the arteries, the extra pressure exerted on the arterial wall (surfaces) is calle high blood-pressure. This is called systolic Blood+ pressure. That is, the heart has to work more than ‘normal to maintain blood flow in the arteries When the heart is in a state of rest, ke, from one ‘beat to another, itis called diastolic blood-pressure ‘A person’s normal blood-pressure is 120/80, but it isnatural to increase with age. But scholars differ about ‘how normal blood: pressure should be considered with increasing age. Generally, high blood-pressure is considered to be above 140/90 of blood-pressure. Yogasana has an important role in its prevention or rescue, Blood: pressure can be kept in a normal state by regular practice of the following yogasanas: ew a Katlehabensan® Figure 2:7 Katichabrawane Procedures fee Katichakrasana’s method abeaily ease, Henoti: © Ii helps in treating high blood presi © ‘This asana helps in relieving streams @ I helps in reducing the risk af eardigvanele dine ane, Contraindlications: See Katichakrasana # gana ligations in obesity case 4, Uttanpadasana Figure 2.98 Ustanpaddsrann Procedures + Le at an your back on your youn a A be your hands one ‘of your body and be Facing down word, ed ' Now inhale slowly and try ta lift yeu! the floor and ki 1 dee salem thet * Your upper body shoud be parallel el and try to keep your bog atraigint HOA in this pnition fr sane tae Fy Lalabapainabelina angi 7 role From this position Binal slowly lower you gy wane Practical Marwual Physicalyour both hands alongside your leg straight and take relax, ofits: Strengthens the abdominal organs. your body, keep a deep breath and Improves the function of reproductive organs Improves the function of digestive system, Increases blood circulation around the body Improves bowel movement and helps to remove ‘waste from body, such as acidity, indigestion and constipation. ontraindications: Regular practice of Uttanpa 1a can be very helpful for those who are suf- from any perennial back pain, because while ing this asana it creates lots of pressure on spine and also stretches the spine, that helps improve the flexibility of our spine that helps prevent back pain. dha Halasana Sarala Matyasana Now hold on to this position. * Slowly breathe in and breathe out normally keeping yourself in this position Be here as long as you in. If you are a beginn 3-4 breaths. ¢ comfortable doing be in this position for Slowly bring down your legs to the mat. Keep your legs straight p your hand alongside your body eooees Take deep breath and relax Benefits: Helps in improving blood circulation to the entire body Relieves swelling and pains associated with varicose veins. ‘@ Improves kidneys and liver functions # Relieves insomnia and sinusitis, Relieves anxiety. + Itencourages body awareness to a great extent Contraindicatio ¢ Injury and Surgery: Students who have undergone any recent stomach surgery, this posture should be completely avoided. Lack of Body-Breath Connections: Lack of awareness of breath can make it a mechanical ‘movement and impact the holding time of the posture. ‘Your feet are together and alongside the body. inds underneath the hips, palms ‘elbows closer towards9. which helps in draining the blood and secretions accumulated in the abdominal organs and ducts of the abdominal organs respectively. It controls the high blood-pressure effectively Contraindications: See Vakrasana’s contraindica- tions in Asthma case. Bhujangasana ‘Chest expanding forward and up Shoulder rating down Shoulder fa “op of fet presng es down onthe grou spread wide aaron Figure 2.44 Bhujangasana Procedure: See description of method of Bhujan- gasana in Diabetes case. Benefit InBhujangasana, turning from the central part of the body causes impulse in blood-pressure and complete obstruction. They swell with the flow of pressure in the arteries, On the other hand, due to obstruction in the blood flow of the veins of the lower extremities, its reefs are also enlarged. As a result of the above-mentioned state during the resting | period, blood circulation takes place ata rapid Bhujangasana reduces the e. In this les by accelerating working | 10. chin in your palms, We thick blood makes the condition of hypertension permanent. Suggestions: + In extreme stages of high blood-pressure, ould be done under the direction of extreme caution. Bhujangasana s + Breathing should be very soft and thoraciespine should be without high pressure. # It is more appropriate that only the initial experiments of Bhujangasana be practised. % Although constricted blood vessels expand and protect against blood pressure at the time of Bhujangasana and blood gets normal speed, necrosis is the more useful practice in the acute stage of blood-pressure. Makarasana Figure 2.45 Makarasana Procedure: 4 Lie down on the floor on your stomach. Fold your hands and keep the tip of the elbows on the ground with your fingers facing, upwards. Keep your elbows shoulder distance apart. Now, raise your shoulders and head. Keep your neck straight and look ahead. Bend your head alittle forward and place your Stretch out your legs with the toes facing ‘outwards. Feel your body touching the ground. asana for a few minutes until you ely relaxed.ae 4 yey Figure 2.46 Shavosano Procedure: @ Lie straig) 1p a distance of one foot between both the n your back @ Keel legs- ang both hands straight Keep the palms @ Keeping oof 6 inches from the thighs a distance a internally make the body the eves @ Close laxed. complete from acti ae he breath. o Fallin * } ° ° © The respiration calm ain a ord stimulation by inhibiting refle This condition provides relaxation. respiratory and haemorrhage by st the charged and moving functions o! sympathetic nerve Suggestions: At the physical level, try to stop volun action-reaction and mental agility compl The tendency to sleep should be avoided extern ould al examination of the body =! done with caution Exclusive: Shavasana isthe most adapted comity for relaxation, energy conservation and ‘ag from the point of view of anatomy. Free gravity pressure, all the internal ySt® ody and the organised nervous syste” mental and somatic tress. This practice 0°84 regeneration of body cells. tis beneficial, Pale weakness, nervousness neurosis Sy haghblood-pressur “a Practical Manual Physical Ed¥°ted tension Contraindications: In the state of deep depress # It also helps in rele or dementia, active rugs of yoga must be done id fatigue. before Shavasana, ng, accumu Itenhances the ability to cc indications: Nadi-shodhanapranayam c © This asana should be avoided by a person uuffering from any infection. The person must wait to heal completely before resuming practice © This asana should not be done in full stomach, as this could lead to problems related to digestion. Sitlipranayam Procedure: ¢ Sit in a relaxed position. Keep the shoulder loose and spine straight ‘ Place the left hand on the left knee. Keep the palm open towards the sky. + Now, put the middle and index finger between theeyebrows. Also, keep the thumb on the right side of the nostril and the little finger and ring Figure 2.48 Sittipranayam finger on the left nostril. Procedure: Sit in Padmasana or Sukhasana, ‘The ring finger and the little finger will be used keeping back and neck erect, body relaxed. Put for opening and closing of the left nostril. Also, the hands in Gyan Mudra. Now open the mouth the process will be done by the thumb for the and make tongue round like a pipe. Inhale right nostril. Seis deeply through tongue and make slow exhalation through both the nostrils. Keep repeating the process through deep inhaling through pipe like tongue and exhale slowly through both nostrils, Repeat 14 rounds. Benefits: As it is a cold pranayam hence cures diseases caused by Pitta Vradhi, like skin4 Breathing in, lift the head and chest up. 4 Keeping the chest elevated, lower the head ‘backward and touch the top of the head to the floor. 4 With the head lightly touching the floor, press the elbows firmly into the ground, placing the weight on the elbow and not on the head. Lift your chest up from in-between the shoulder ‘blades. Press the thighs and legs to the floor ‘& Hold the pose for as long as you comfortably ‘can, taking gentle long breaths in and out. Relax in the posture with every exhalation. ‘@ Now lift the head up, lowering the chest and Jhead to the floor. Bring the hands back along the sides of the body. Relax Benefits: & Helps in improving blood circulation t entire body. @ Stretches the chest and neck. neck and shoulders. fo the @ Helps relieve tension in the | 1 Provides relief from respiratory disorders by encouraging deep breathing. { Tones the parathyroid, pituitary and pineal glands. Contraindications: Avoid this posture if you ave high or low blood pressure, Migraine and {roomnia patients should also refrain from doing | thispose. Those who have had serious} ower-back toemack injuries are strongly recommended not 0 practice this pose. |. Uttan Mandukasana 8. Vakrasana Benefits: @ Helps in reducing high blood # Increases blood flow. 4 Ensures the body getsmore! blood and nutrition, ukhasana’s contraindications pressure. Procedure: See Gom' in Diabetes case, Figure 2.42 Uttan Mandukasana Procedure: See Uttan Mandukasana‘s method in Asthma Case. Benefits: # Theasana also makes your elbows strong. # With consistent practice, you can prevent shoulder pain. ¢ Ifthe posture is maintained fora long time, then the fat around the stomach can be reduced. With regular practice, you can also your respiratory problems. Contrai ‘method in Asthma Case,