CBSE Class 12 Physical Education Yoga And Lifestyle Notes Set 03

Yoga and Lifestyle

Yoga as a lifestyle or the 'yogic way' has become very much accepted to keep healthy. It is amazing that a more than 5000 year old lifestyle tradition has become a popular way of life. The power of yoga is in its simplicity, diversity and flexibility. It is an ancient science which harmonises the body, mind and spirit. The word 'yoga' is derived from the Sanskrit word 'Yuj' which means 'to join'. To Patanjali, the founder of yoga, the word 'yuj' is to stabilise the mind for the union of our soul (Atma) with God (Parmatama).

According to the Gita (epic book), Yoga is "evenness of temper."

According to Swami Digambar Ji, "Yoga is a union of Atma and Parmatama."

According to Shankracharya, "Yoga is withdrawal of the sense organs from worldly objects and their control through yoga."

Obesity

Excess weight or deposition of excess fats in the body is called obesity. It leads to various diseases such as diabetes, heart disease, hypertension, lowered pulmonary function, less life expectancy etc. Obesity is a condition in which the Body Mass Index (BMI) is higher than 30.

There are various reasons for obesity such as lack of proper exercise, poor eating habits, psychological factors, endocrine gland problems, familial tendency etc. Males are at high risk of obesity between the ages of 29 and 35, whereas females are at high risk between the ages of 45 and 49. The risk increases with age thereafter. Various asanas can be practised effectively to reduce body weight, control obesity and achieve a normal healthy condition of body mind. The major asanas which should be practised to control obesity are Tadasana, Katichakrasana, Ardh Matsyendrasana etc.

Tadasana (Mountain Pose)

Procedure

• This is done in standing position.
• Stand straight and join the feet together.
• Toes must touch each other and heels may be slightly apart.
• With deep inhalation, raise up both the arms and then interlock the fingers.
• Stretch your shoulders and chest upward.
• Hold for 4 to 8 breaths.
• Exhale and drop the shoulders down.

Benefits

• It improves body posture and reduces flat feet problem.
• Knees, thighs and ankles become stronger.
• Buttocks and abdomen get toned.
• It helps to alleviate sciatica.
• It also makes spine more agile.
• It helps in increasing height and improves balance.
• It regulates digestive, nervous and respiratory systems.

Contraindications

• Avoid during headaches or insomnia.
• Avoid during low blood pressure.

Katichakrasana

Procedure

• Stand up straight with your feet together.
• Keep your spine erect keep the shoulders straight.
• Keep your legs apart from each other equivalent to the shoulders.
• Stretch your hands to the front, palms facing each other.
• Your hands should be in line with the shoulders.
• First inhale and then while exhaling twist from the waist to the right and look back over the right.
• Keep your breath out and stay in this position as long as possible.
• Inhale and slowly come back to the center.
• Exhale and twist from the waist to the left and look back over the left.
• Keep your breath out.
• Stay in this final posture as long as possible.
• Come back to the center and relax.
• In the twisted position if you want to stay for longer then you need slowly keep on breathing.
• This is the complete cycle of this posture.
• Practice can be repeated 10 to 20 times or even more than that as per the convenience.

Benefits

• It helps to remove lethargy.
• It improves the flexibility of the spine and waist.
• It strengthens the spine and waist.
• It is good for relieving constipation.
• It opens up the neck and shoulders.
• It provides a stretch in different muscles of arm, abdomen and legs.
• It helps to relieve back pain.

Contraindications

• Katichakrasana should not be practised by those who have recently undergone any abdomen or spinal surgery.
• It should be avoided by persons suffering from hernia, slip disc or any abdominal inflammation.
• It should be avoided during pregnancy.

Pavanamuktasana

Procedure

• This is done in lying position.
• Lie flat on the back, keep the legs straight and relax your body.
• Inhale slowly and lift the legs and bend on the knees. Bring upwards to the chest till the thigh touches the stomach.
• Hug the knees and lock the fingers.
• Place the nose tip between the knees.
• Exhale slowly and come back to the original position.

Benefits

• It cures acidity, indigestion and constipation.
• It is helpful for those suffering from gastrointestinal problems, arthritis, heart problems and waist and back pain.
• This is very beneficial for stomach abs. The results are very impressive.
• It strengthens back muscle and cures back pain.
• It is very beneficial for reproductive organs and for menstruation disorder.

Contraindications

• Those who are suffering from high blood pressure, hernia, heart problems and ulcer should avoid.
• During pregnancy and menstruation, women should avoid it.

Matsyasana (Fish Pose)

Procedure

• This asana is done in lying pose.
• Lift your hips and tuck your hands slightly beneath your buttocks, palms facing down. Draw your forearms and elbows in towards your body.
• With inhale, bend your elbows and press firmly on your forearms and elbows to lift your head and upper body away from the floor.
• Firm your shoulder blades into your back and lift your chest higher towards the ceiling, elongate your spine.
• Bring the crown of your head down on the floor, placing a minimal amount of weight on your head.
• Remain here with your knees bent, or, if it feels uncomfortable, extend both legs straight down on the mat in front of you with your muscles strongly engaged.
• Stay in the pose anywhere from 5 to 10 deep breaths.

Benefits

• It stretches the neck muscles and shoulders.
• This pose provides relief from respiratory disorders by encouraging deep breathing, as this pose increases lung capacity to a great extent.
• There is an increased supply of blood to the cervical and thoracic regions of the back that helps tone the parathyroid, pituitary and pineal glands.
• This pose helps to regulate emotions and stress.
• The practice of Matsyasana brings down the tension and the stiffness at the neck and the shoulders.

Contraindications

• Individuals suffering from high or low blood pressure should avoid this posture.
• Women who are pregnant should not attempt this yoga pose.
• Injury in neck or any part of the lower back or middle back can make it difficult to practice this fish pose and hence should be avoided.

Halasana (Plow Pose)

Procedure

• Lie on the yoga mat or carpet and join the legs together.
• Raise your legs to make an angle of 90 degrees.
• Thrust the palms, raise the waist and legs, bending forwards curving the back and resting the legs on the floor above head. Try to place the big toe on the floor and keep the legs straight.
• Balance the whole weight on the shoulder blade, shift both the hands over the head, join the fingers and hold the head with it and relax the elbows on the floor.
• Try to remain in the position till the count of 100.
• Then release the fingers above the head, pressing the palms on the floor taking back thumb toe gently bring the body and legs to the floor.
• Relax in corpse pose and practice for 2 more rounds.

Benefits

• Practicing this asana regularly can avoid disease like diabetes, obesity, constipation, stomach disorder, blood pressure and menstrual disorders.
• It makes your backbone elastic and flexible.
• It helps to reduce both belly and body fat.
• It improves memory power.

Contraindications

• It should be avoided by those having neck pain, spondylosis, and high blood pressure should not practice this yoga pose.
• It should be avoided by pregnant women.

Paschimottanasana

Procedure

• This is done in sitting posture.
• Sit on the floor with the legs stretched out.
• Sit straight, raise both arms above your head and stretch up.
• Bend forwards and hold the big toes with the middle and index fingers.
• Then, exhale out slowly and try to touch the knees with your forehead.
• Stay in this position for five deep breaths and relax the muscles while exhale.

Benefits

• It stretches hamstrings, spine, shoulders and hip joints.
• It enhances secretion of insulin from pancreas and improves digestion.
• It relieves menstrual discomfort and enhances fertility.
• It reduces headache, anxiety, insomnia and sinusitis.
• It reduces abdominal fats and increases metabolism.
• It helps in controlling constipation.

Contraindications

• Pregnant women should avoid this asana.
• It should be avoided by person suffering from respiratory and spinal problem.
• Ulcer patient should also avoid this asana.

Ardha Matsyendrasana (Half Spinal Twist Pose)

Procedure

• This is done in sitting posture.
• Sit with legs straight and stretched in front of you.
• Bend the left leg and bring it close to the body. Place it under the right buttocks.
• Then, place the right leg next to the left knee by taking it over the knee.
• Twist your waist, neck and shoulders over your right shoulder. While doing it, keep your spine straight.
• Place the right hand behind and the left hand on the right knee.
• Breathe normally and slowly in this position.
• Repeat with the other leg.

Benefits

• It is one of the best poses to improve the flexibility of the spine. It energises the spine.
• It improves functioning of liver and kidneys.
• It stretches the shoulders, hips and neck. It stimulates the digestive enzymes in the belly.
• It relieves menstrual discomfort, fatigue, sciatica and backache. It is therapeutic for asthma and infertility.

Contraindications

• Avoid during pregnancy and menstruation due to the strong twist in the abdomen.
• People with heart, abdominal or brain surgeries should avoid this asana.
• Those who are having peptic ulcer or hernia should avoid it.
• Those with severe spinal problems should avoid it.
• People with severe slip disc problem should avoid it.

Dhanurasana (Bow Pose)

Procedure

• Lie on your stomach.
• Hold your both feet with your hands making a back bend and positioning like a bow.
• Pull your both feet slowly - slowly, as much as you can.
• Look straight ahead with a smile in your face.
• Keep the pose stable while paying attention to your breath.
• After 1-20 seconds as you exhale, gently bring your legs and chest to the ground and relax.

Benefits

• Dhanurasana strengthens the back and the abdomen at the same time.
• It helps improve upon stomach disorders.
• It also helps in reducing fat around belly area.
• It is beneficial specifically to women as it improves reproductive system and helps improve menstrual disorders.
• It helps to regulate the pancreas and is recommended for people with diabetes.
• It expands the thoracic region of the chest.
• It helps to alleviate hunchback.
• It increases the appetite.

Contraindications

• It should not be practiced by those suffering from high blood pressure, backpain, headache, migraine or abdomen surgery.
• It should not be practiced by women during pregnancy.

Ushtrasana (Camel Pose)

Procedure

• Sit on the floor stretching your leg and keeping your spine erect keeping palms on the ground side by the buttocks.
• Bend your leg by the keens and sit on your heels placing the buttocks between the heels, the right big toe overlapping the left.
• Kneel on floor keeping your knees in line with the shoulders and sole of the feet facing the ceiling.
• Keep your hand on thighs.
• Inhale and arch your back and place your palms on the heels of the feet.
• Keep your arms straight.
• Do not strain your neck keep it neutral. Let your neck be free.
• Stay in this final position for couple of breaths or as much longer as you can.
• Breathe out and slowly come to the normal position withdrawing your hands from the feet.

Benefits

• Ushtrasana stretches the anterior muscles of the body.
• It improves flexibility of spine and strengthens it.
• It improves digestion.
• It gives relaxation to the lower back.
• It is useful as an initial practice for back bending.
• It reduces abdomen fat.

Contraindications

• It should not be practiced by people suffering from severe back and neck injury, high or low blood pressure, migraine or other severe headache.

Surya Bhedana Pranayama

Procedure

• Sit comfortably in Padmasana or Siddhasana.
• Keep your head and spine erect with eye closed.
• Shut your left nostril with your ring finger and little finger.
• Now breathe in (inhale) slowly and deeply through your right nadi.
• After that, shut your right nadi with the thumb of your right hand.
• Then exhale through your left nostril, along with keeping your right nostril closed.
• This is one cycle is completed.
• Repeat this process around 5 - 10 times.

Benefits

• It activates the body functions.
• It is very helpful for increasing the digestive fire.
• It cures all diseases that are caused by the insufficiency of oxygen in the blood.
• It destroys intestinal worms.
• It is the best breathing exercise for cold and cough, or other respiratory problems.
• It is a best and simple method in low blood pressure.

Contraindications

• Surya Bhedana Pranayama should not be practiced in case of blocked nostril, hypertension, heart problem, hyperthyroid, anxiety, anger, epilepsy, peptic ulcer or when suffering from external heat boils, fever or constipation.

Diabetes

Diabetes is a disease in which the pancreas fail to produce insulin or is unable to use the insulin produced in an effective manner.

Insulin is a hormone produced by the pancreas that helps glucose, present in the blood, to enter the cells in our body and provide energy.

Insufficient secretion of insulin by pancreas results in excess glucose (sugar level) in the blood stream.

Yoga and Lifestyle

This causes diabetes and damages the organs. It is of two types viz. Type I and Type II. In Type I diabetes, the body is unable to produce insulin and in Type II diabetes, body produces insulin, but unable to use if effectively.

It can lead to renal failure, loss of vision, amputation of limbs and cardiovascular diseases.

Asanas for Diabetes

Asanas like Katichakrasana, Pavanamuktasana, Bhujangasana, Shalabhasana, Dhanurasana, Supta Vajrasana, Paschimottasana, Ardha Matsyendrasana, Mandukasana, Gomukhasana, Yoga Mudrasana, Ushtrasana and Kapalbhati can help in preventing and curing diabetes. These are follows

Note Katichakrasana, Pavanamuktasana, Dhanurasana, Paschimottasana, Ardha Matsyendrasana and Ushtrasana are already described previously in the chapter.

Bhujangasana (The Cobra Pose)

Procedure

• This is done in lying posture.
• Lie on the stomach and rest forehead on the floor.
• Keep the feet and toes together and touch the ground.
• Place the hands at shoulder level and palms on floor.
• Inhale and lift the head, chest, abdomen up towards roof and keep the navel on the floor.
• Pull your torso back and off the floor with support of your hands.

Benefits

• It improves the blood circulation in body.
• It decreases menstrual irregularities in females.
• It strengthens muscles of chest, shoulders, arms and abdomen.
• It is effective in urine disorder.
• It improves the functioning of reproductive organ.
• It improves the function of liver, kidney, pancreas and gall bladder.
• It helps to lose weight.

Contraindications

• Avoid during pregnancy.
• People having a hernia problem and backache should not do this asana.
• It should be avoided by persons who are suffering from ulcer, heart problem or any surgeries of spine.

Shalabhasana

Procedure

• This is done in lying position. Lie down on the stomach; place both hands underneath the thighs.
• Breathe in (inhale) and lift both the legs upward without bending the knees.
• The chin should rest on the ground.
• Maintain this position for 2-3 minutes for better results.
• Do not put much strain in leg.
• Bring down both legs back to starting position.

Benefits

• It is beneficial for spinal problems.
• It is helpful for backache and sciatica pain.
• It removes unwanted fats around abdomen, waist, hips and thighs.
• It cures cervical spondylitis and spinal cord ailments.
• It helps in strengthening the wrists, hips, thighs, legs, buttocks, lower abdomen and diaphragm.
• It gives flexibility to the back muscles and spine.
• It strengthens the shoulders and neck muscles.

Contraindications

• It should be avoided during headache and serious back injury.
• Person suffering from hernia should avoid it.

Supta Vajrasana (Reclined Thunderbolt Pose)

Procedure

• Sit comfortably in Vajrasana.
• Keeping your palms on the floor beside the buttocks, your fingers pointing to the front.
• Slowly bend back, putting the proper forearm and also the elbow on the bottom so the left.
• Slowly bring down your head to the ground while arching the back. Place your hands on the thighs.
• Try to stay the lower legs connected with the ground. If necessary, separate the knees.
• Make certain that you simply don't seem to be overstraining the muscles and ligaments of the legs.
• Close the eyes and relax the body.
• Breathe deeply and slowly within the final position.
• Release within the reverse order, inhaling and taking the support of the elbows and also the arms raise the top higher than the bottom.
• Then shift the weight on the left arm and elbow by slippery the body, then slowly returning to the beginning position.
• Never leave the ultimate position by straightening the legs first; it's going to dislocate the knee joints.
• Repeat this process for 3 to 5 times and once you master it increase the time for 8 to 10 times.

Benefits

• It tones the spinal nerves, makes the rear versatile and realigns rounded shoulders.
• It enhances courageousness and confidence level within the temperament.
• It is useful for those stricken by respiratory disorder and different respiratory organ ailments.
• It regulates the functioning of the adrenal glands.
• It helps to alleviate disorders of male and feminine procreative organs.
• It helps to eliminate anger, aggression and relax the mind.

Contraindications

People having heart issues, such as blocked arteries, angina or recovering from the bypass surgery should avoid this asana.

Mandukasana (Frog Pose)

Procedure

• Comfortably sit in Vajrasana (thunderbolt pose).
• Close the fists of both hands.
• While clenching the fists press your thumb inside with the fingers.
• While pressing the navel with your both fists exhale and bend forward.
• Hold the breath when you are in the position of bend forward and keep looking straight.
• Stay in this position for some time (hold the position as much as you can), inhale, and come back to the starting position (Vajrasana).
• Repeat this three to four times.

Benefits

• Mandukasana increases the quantity of insulin so it is beneficial for curing diabetes.
• It cures the problems related to stomach.
• It is beneficial in cardiovascular diseases.
• It is useful for flexibility of thighs and legs.
• It reduces extra fat from thighs and hips.
• It improves the functioning of the digestive system and excretory system.
• It cures the pain of ankles, knees and back.

Contraindications

• It should be avoided by pregnant women due to pressure at the lower abdomen.
• It should be avoided by those having any kind of ulcer in the body.

Gomukhasana (Cow Face Pose)

Procedure

• This is done in sitting position.
• Sit straight and stretch both legs together in front.
• Fold right leg at the knee and place it on the ground by the side of the left buttock.
• Bringing the left leg from above the right leg, place it on the ground by the side of the right buttock.
• Fold your left arm and place it behind your back. Then, take your right hand over your right shoulder, and stretch it as much as you can until it reaches your left hand.
• After sometime, return to the original position.
• Change the position of the legs i.e. by placing the right knee above and the left knee down and repeat this as much as you can.

Benefits

• It helps in stretching and strengthen the muscles of the ankles, hips and thighs, shoulders, triceps, inner armpits and chest.
• It is helpful in curing of sciatica.
• It improves the functioning of lungs.
• Regular practice can reduce stress and anxiety.

Contraindications

• Those who are suffering from shoulder, knee or back pain should avoid it.
• Pregnant women should avoid it.

Yoga Mudrasana

Procedure

• Sit in Padmasana that is, with your legs crossed and soles facing upward close to the navel, inhale deeply.
• As you exhale, stretch your left arm backward and around your right hip. Grasp the big toe of your left foot with this hand.
• Now, repeat by swinging your right arm backward and stretching to grasp the big toe of your right foot with it.
• Inhale deeply and exhale.
• Bend your trunk forward till your forehead rests against the floor.

Benefits

• It stretches the posterior muscles of the trunk and the neck.
• It improves muscle tone and venous circulation of the spinal column.
• It has favourable effects on the viscera due to deep intra-abdominal compression.
• Its lateral stretch stimulates vital areas of the colon.

Contraindications

• Yoga Mudrasana should be avoided by persons with injury of the neck, shoulders, hips, knee, pelvic girdle and ankles.
• It should be avoided by the persons with back issues related to injury, surgery or pain.

Kapalabhati

Kapala means skull (head) and Bhati means to shine. Because this practice makes the skull (head) shine, therefore it is called Kapalabhati. In other words, it rejuvenates the skull (head) and the mental functions.

Procedure

• Sit in a meditative posture, eyes closed and the whole body relaxed.
• Inhale deeply through both nostrils expanding the abdomen and exhale with a forceful contraction of the abdominal muscles.
• The breathing must be of the 'bellows' type and perform 30-40 strokes in one round. Start from 10 strokes.
• At the end of practice, deep exhale and relax.

Benefits

• It purifies the frontal air sinuses and stimulates the brain.
• Massages abdominal organs and improves digestion.
• It increases the capacity of lungs.
• It is useful in treating cold, rhinitis (inflammation of the mucus membrane of the nose), sinusitis and bronchial infections.

Contraindications

• Stroke should be in rhythmic manner.
• Active exhalation and passive inhalation.
• Don't strain the facial muscles during the practice.
• Avoid performing the practice in the case of high blood pressure, heart diseases and gastric ulcers.

Asanas for Asthma

Asthma is a condition in which a person's airways in the lungs become narrow. Due to narrowness, air flow is obstructed. It creates breathing problem in a person.

It is a long-term inflammatory disease. In this disease, the airways also swell and produce extra mucus, which enhances breathing problem. The coughing usually occurs at night or early in the morning. It is more complex from other diseases, as it cannot be cured or treated but its symptoms can be controlled.

Note Tadasana, Bhujangasana, Dhanurasana, Ushtrasana, Kapalabhati, Gomukhasana and Matsyendrasana are already discussed in the chapter previously.

Urdhva Hastasana

Procedure

• Stand in a Tadasana (Mountain pose). Then, gently raise your hand upward.
• Bring the arms parallel to one another and then without bending the shoulders, bring your arms together over your head.
• Expand the elbows completely and reach upwards. Then slightly slant your head backwards and look at the thumbs.
• Shoulder blades must be pressed firmly on your back.
• Bring your buttock inward by compressing them.
• Keep your feet together and press your heel firmly against the ground.

Benefits

• It stretches the complete body and provides a good massage to the arms, spine, upper and lower back, ankles, hands, shoulders, calf muscles and thighs.
• It enhances the functioning of digestive system and increases the capacity of the lungs.
• This asana helps in improving the blood circulation of the body.
• It helps in enhancing the body postures.
• It helps in alleviating nervousness and sadness along with providing a sense of achievement.
• It helps in tightening the abdomen and helps in easing sciatica.

Contraindications

• Avoid in case of shoulder or neck injuries.
• Avoid if experiencing dizziness while staring upwards and in case of any other medical concerns.

Uttana Mandukasana

Procedure

• Sit in Vajrasana.
• Spread both the knees wide apart while toes remaining together.
• Raise your right arm, fold it and take it backward from above the right shoulder and place the palm below the left shoulder.
• Now fold the left arm similarly and place the palm from above below the right shoulder.
• Maintain the position. While coming back, slowly remove the left arm and then right arm; bring the knees together as in the initial position.

Benefits

• It gives stretch to the throat muscles and nerves and relieves throat pain.
• It gives good stretch to the upper and lower back muscles, makes back muscles flexible and relieves back pain and strain.
• It stretches the elbow joints and hence good for elbow health.
• It strengthens the spine, strengthens all cervical, thoracic and lumbar regions.
• It also stretches the diaphragm effectively and also the chest region. This facilitates easy breathing.
• It improves functional efficiency of pancreas.

Contraindications

• It should be avoided by persons suffering from arthritis, hernia, chronic and severe back problems, knee problems, elbow pain and severe shoulder pain, spinal cord deformities and disabilities of hip joints.
• Women should not practice this asana during pregnancy or during menstruation.

Vakrasana (Half Spinal Twist Pose)

Procedure

• This is done in sitting position. It is simplified form of Ardha Matsyendrasana.
• Sit and stretch the legs straight.
• Fold the right leg. Heel of right leg should touch the left leg's knee.
• Take the right hand to back of the waist by twisting the trunk.
• Bring the left hand close to right knee and place it near the right feet.
• Twist the head and shoulder to right side and look straight to the right shoulder's side.
• Turn the head to the front and return to original position.

Benefits

• It reduces belly fat.
• It improves the function of both spinal cord and nervous system.
• It controls diabetes and strengthens kidneys.
• It helps adrenal gland to function properly.
• It helps to control waist, back pain and chronic back pain.

Contraindications

• It should be avoided by persons suffering from ulcer and enlargement of liver.
• It should be avoided by persons suffering from severe back pain and hernia.

Anuloma Viloma/Nadishodhana Pranayama

Nadishodhana means to purify the nadis. Nadishodhana pranayama is also known as anuloma viloma. Viloma means produced in the reverse order. This variety gets its name from the fact that the nostrils are alternatively used during each inhalation and exhalation in this pranayama.

Procedure

• Sit in any comfortable meditative posture.
• Keep the head and spine erect.
• Close the eyes.
• Pay attention to the breath.
• Place the hands on their respective knees.
• Adopt nasagran mudra of the right hand and jnana mudra of the left hand.
• Close the right nostril with the thumb.
• Inhale through the left nostril and exhale through the right nostril, keeping the respiration rate slow, deep and silent.
• Inhale through the right nostril again.
• Exhale through the left nostril, keeping the respiration rate slow, deep and silent.

Benefits

• Calms and steadies the mind, improves focus and concentration.
• Improves blood supply to the brain.
• Balances the left and right hemispheres and promotes clear thinking.
• Benefits in following conditions-asthma, allergies, high or low blood pressure, stress-related heart conditions, hyperactivity, insomnia, chronic pain, endocrine imbalances and psychological conditions as anxiety, stress, etc.

Contraindications

• Keep the ratio of 1:1 between inhalation and exhalation.
• Avoid producing any sound from the nose.
• Avoid pressing hard on the nostrils.

Hypertension

Hypertension is also known as high blood pressure. In hypertension, the blood pressure of body goes beyond 140/90 mm/Hg. The normal body pressure of an adult person is considered as 120/80 mm/Hg.

The situation of hypertension arises when heart pumps more blood than normal situation and arteries become narrower.

Earlier, it was considered as a middle-age problem but now-a-days, youngsters also suffer from this problem due to their faulty lifestyle. Hypertension is a primary risk factor for cardiovascular disease, including stroke, heart attack, heart failure and aneurysm.

Note Tadasana, Katichakrasana, Gomukhasana, Uttana Mandukasana, Vakrasana, Bhujangasana and Sitali Pranayama are already discussed previously in the chapter.

Uttana Padasana

Procedure

• Lie on the floor, facing the ceiling.
• Keep legs stretched, feet close to each other, tightly at the arches, toes facing upwards towards the ceiling.
• Keep upper limbs by the side of your body, close to it, palms down.
• Inhale.
• Lift both legs in air as you inhale. While doing this keep the torso on the floor. Allow the lower back to arch slightly.
• Tuck your chin towards neck. Squeeze the thighs together and tuck your stomach in. Reach out with your toes such that the toes point the ceiling.
• The legs are approximately at an angle of 30 degrees from the floor. This is good at beginner level. If you get comfortable in the pose gradually and when you feel your body is flexible enough you can extend the angle to 45 or even 60 degrees.
• Be there for 4-5 breaths or for 30 seconds to 2 minutes or as you feel comfortable doing it. Repeat it for 8-10 times.

Benefits

• It opens up the chest, contracts the abdomen and stretches the arms and legs simultaneously.
• It increases flexibility of internal and external muscles.
• It relieves stiffness in the lower back, back ache, pain in hips and joints.
• It strengthens abdominal muscles, nerves, spinal cord and reproductive system.
• It enhances blood circulation to heart and neck.
• It cures digestive and intestinal disorders.

Contraindications

• It should be avoided by persons suffering from high blood pressure, back, hip, knee or leg injury and abdominal surgery.
• It should be avoided by women during pregnancy and menstruation.

Ardha Halasana

Procedure

• Lie down in Shavasana (supine position).
• Join the both legs and keep your hand with the thighs.
• Slowly breathe in and raise the leg perpendicular to the ground keeping the knee straight.
• Hold in the breathe and stay in this position as long as possible.
• Breathe out and bring back your legs.
• Come back to the normal position and relax for a while.
• Repeat the same for 3 to 5 times.
• The above mentioned technique can also be performed only with a single one after the other.

Benefits

• It improves digestion and appetite.
• It improve blood circulation.
• It strengthens the thigh muscles and calf muscles.
• It is helpful to reduce abdomen fat and lose weight.
• It stimulates the abdominal organs.

Contraindications

It should be avoided by people suffering from any cardiac problem, back pain, high blood pressure.

Sarala Matsyasana

Procedure

• Lay flat on the back.
• With the support of your hands keep the top of your head on the mat.
• Neck, upper back and shoulders will be lifted from the ground.
• Relax your hands at the side of your body.
• Breathe normally and keep your toes stretched out.
• Hold the position for 30 seconds and relax.

Benefits

• It improves the digestion system.
• It helps to cure irritable bowel syndrome.
• It helps to get rid of abdominal-related issues.

Contraindications

It should be avoided by persons with cervical spondylitis and frozen shoulder.

Makrasana

Procedure

• Lie down straight on your stomach.
• Now join your elbows, making a stand and place your palms under the chin.
• Lift your chest up.
• Keep your elbows and legs together.
• During inhaling, first, fold your one leg at a time and then both the legs together.
• During folding, your ankles should touch the hips.
• While exhaling, your feet should be straight and keep your head steady.
• Repeat this for 20 to 25 times.

Benefits

• It is beneficial in cervical, slip disc, spondylitis, sciatica.
• It is beneficial in all spine related problems.
• It stretches the muscles of legs and hips.
• It is best for relaxing after doing other asanas.

Contraindications

• It should be avoided by persons suffering from back injury, neck injury and psychological issues.
• It should be avoided by women during pregnancy.

Shavasana (Corpse Pose)

Procedure

• This is done in lying position.
• Lie flat on the back, like in sleeping pose and separate the legs.
• Keep the arms at side and palms facing up and relax.
• Close the eyes and breathe deeply and slowly through the nostrils.
• Start concentrating from the head to feet. Feel relaxation in each part of the body.
• On each inhaling and exhaling (breathing), body should be relaxed.
• Stay in this pose for 10 to 15 minutes.

Benefits

• It relaxes the whole body.
• It releases stress, fatigue, depression and tension.
• It improves concentration and cures insomnia.
• It helps to calm the mind and improves mental health.
• It regulates blood circulation.
• It gives new vigour to both mind and body simultaneously.

Contraindication

Usually, there is no contraindication of this asana, except where the doctor has advised not to lie on back.

Sitali Pranayama

Procedure

• Sit in front of yoga mat at any meditative posture like Padmasana, Sukhasana or in Vajrasana with head, neck, and spine erect in one line. Also, to make practice more effective, you can make Gyan Mudra with your hands.
• Breathe in deeply 2-3 times with your mouth open, and exhale from the nose to prepare for the sitali breathing.
• Bring out your tongue while curling it on sides towards the center to form a tube-like shape.
• Now inhale through the tube-form tongue and towards the end of inhalation, lower your chin to the chest in 'Jalandhara Bandha'. At this point, hold your breath for 6-8 secs.
• Before exhaling, lift up your chin, withdraw your tongue & close your mouth. Now exhale completely through your nostrils. This completes one round sitali breathing.

Benefits

• It relieves stress and anxiety through its soothing and relaxing effect.
• It also helps reduce fever by bringing down body temperature.
• It helps calm down hunger and thirst in an emergency situation.
• It also helps in lowering blood pressure.
• It is very useful for people suffering from insomnia.
• It is very helpful for people suffering from a sleep disorder.

Contraindications

• Sitali Pranayama should be avoided by persons with low blood pressure, respiratory disorders and chronic constipation.

Nadi Shodhana Pranayama

Procedure

• This is done in a sitting position.
• Bring the right hand into Vishnu Mudra (thumb to the right nostril, ring and pinky fingers to left, index and middle finger folded and resting at the base of the thumb).
• Exhale completely.
• Block the right nostril and inhale through left nostril.
• Release right nostril and exhale.
• Block left nostril and inhale right.
• Release left nostril and exhale.
• This completes 1 full cycle and repeat 10 to 12 cycler.

Benefits

• It helps to calm and steadies the mind, improves focus and concentration.
• Stimulates calming centres of the brain.
• Opens the nadis (energy channels), removes blockages from them and facilitates flow of energy throughout the body.
• Improves blood supply to brain.

Contraindications

• Avoid practicing of this pranayama in the condition of cold or running nose.
• Patients with sinus should avoid practicing.
• Avoid practicing of this pranayama around the dirty place.