Practical-2: Procedure for Asanas, Benefits &
Contraindications
Each disease includes two suitable asanas with procedure, benefits, and contraindications.
Diabetes
Ardha Matsyendrasana (Half Spinal Twist Pose)
Procedure:
• Sit with legs extended forward.
• Bend the right leg and place the foot beside the left knee.
• Cross the left arm over the right knee and hold the right foot.
• Twist the torso to the right and look over the right shoulder.
• Hold the position, breathe deeply, and repeat on the other side.
Benefits:
• Stimulates pancreatic function and helps control blood sugar.
• Improves digestion and spinal flexibility.
• Reduces abdominal fat and enhances metabolism.
Contraindications:
• Avoid in case of spinal injury or severe back pain.
• Not recommended during pregnancy.
Bhujangasana (Cobra Pose)
Procedure:
• Lie flat on the stomach with palms beside the chest.
• Inhale and lift the chest using back muscles while keeping elbows slightly bent.
• Hold for 15–30 seconds and exhale while lowering the chest.
Benefits:
• Stimulates abdominal organs including the pancreas.
• Improves blood circulation and relieves stress.
• Strengthens the spine and tones the abdomen.
Contraindications:
• Avoid if suffering from hernia, peptic ulcer, or pregnancy.
• Not suitable for those with spinal injury or high BP.
Obesity
Trikonasana (Triangle Pose)
Procedure:
• Stand with feet wide apart and arms extended sideways.
• Bend sideways to the right, touching the right hand to the ankle or floor.
• Stretch the left arm upward and look at the raised hand.
• Hold for a few breaths and repeat on the other side.
Benefits:
• Burns excess fat in the waist and thighs.
• Improves balance and flexibility.
• Enhances digestion and blood flow.
Contraindications:
• Avoid in case of diarrhea, low BP, or neck injury.
Pawanmuktasana (Wind-Relieving Pose)
Procedure:
• Lie flat on the back and bring the knees toward the chest.
• Hug the knees with arms and press thighs toward the abdomen.
• Lift the head to touch the nose to the knees.
• Hold briefly, then release and relax.
Benefits:
• Improves digestion and reduces bloating.
• Tones abdominal muscles and helps in weight loss.
• Relieves constipation and gas.
Contraindications:
• Avoid during pregnancy or abdominal surgery.
• Not suitable for hernia or spinal injuries.
Asthma
Sukhasana (Easy Pose with Deep Breathing)
Procedure:
• Sit cross-legged with a straight spine.
• Place hands on knees and close eyes.
• Breathe deeply and evenly for several minutes.
Benefits:
• Promotes relaxation and deep breathing.
• Improves lung capacity and reduces asthma attacks.
• Calms the mind and reduces stress.
Contraindications:
• Avoid sitting for long periods if suffering from severe back or knee pain.
Ardha Matsyendrasana (Half Spinal Twist Pose)
Procedure:
• Sit with legs extended, bend the right knee and place the right foot beside the left thigh.
• Twist the torso and look over the right shoulder.
• Hold for a few breaths and repeat on the other side.
Benefits:
• Opens up the chest, improving lung function.
• Improves spinal flexibility and digestion.
• Reduces tension and fatigue.
Contraindications:
• Avoid with spinal injuries or severe respiratory distress.
Hypertension
Shavasana (Corpse Pose)
Procedure:
• Lie flat on the back with arms slightly away from the body.
• Close eyes and breathe slowly and deeply.
• Relax every part of the body, focusing on calmness and stillness.
Benefits:
• Deeply relaxes body and mind, lowering blood pressure.
• Reduces stress and anxiety.
• Promotes overall mental peace and recovery.
Contraindications:
• No specific contraindications, but avoid sleeping during practice.
Vajrasana (Thunderbolt Pose)
Procedure:
• Kneel on the mat with legs together and sit back on the heels.
• Keep the spine straight and hands on thighs.
• Breathe normally and hold for a few minutes.
Benefits:
• Improves digestion and circulation.
• Calms the nervous system and helps in controlling hypertension.
• Can be practiced after meals.
Contraindications:
• Avoid in case of severe knee pain or joint issues.
