CBSE Class 12 Physical Education Yoga And Lifestyle Notes

 

 

• Asanas as preventive measures

• Obesity: Procedure, Benefits & contraindications for Vajrasana, Hastasana,Trikonasana, Ardh Matsyendrasana

• Diabetes: Procedure, Benefits & contraindications for Bhujangasana, Paschimottasana,Pavan Muktasana, Ardh Matsyendrasana

• Asthema: Procedure, Benefits & contraindications for Sukhasana, Chakrasana,Gomukhasana, Parvatasana, Bhujangasana, Paschimottasana, Matsyasana

• Hypertension: Tadasana, Vajrasana, Pavan Muktasana, Ardha Chakrasana,Bhujangasana, Sharasana

• Back Pain: Procedure, Benefits & Contraindications Tadasana, Ardh Matsyendrasana,Vakrasana, Shalabhasana, Bhujangasana

 

 

At the end of the Unit, you will be able to:

• identify the asanas beneficial for different types of ailments and health problems.

• recognize importance of various asanas for preventive measures of obesity, diabetes, asthma, hypertension, back pain.

• describe the procedure for performing variety of asanas for maximal benefits.

• distinguish the contraindications associated with performing of different asanas.

• outline the role of yogic management for various health benefits and preventive measures.

 

 

• What are the factors that have led to an increase in sedentary behaviour in our modern lifestyle?

• What prompts individuals into developing a particular lifestyle or adopting a particular occupational culture?

• In what way do their different lifestyles and occupations impact their day to day life or health?

• What do you understand by the term lifestyle diseases?

• List some lifestyle diseases.

• What is the meaning of the term “premature mortality”? How do these diseases lead to?

 

 

Emerging new technologies such as dependence on the internet and virtual communication networks, have led to faulty eating habits and a wrong sleeping pattern that threatens the physical and mental health of individuals. Yoga plays an important role in helping individuals adopt a healthier lifestyle for improved physical and mental health, which, in turn, results in better productivity. Yoga is therapeutic in modern lifestyle disease like stress, diabetes, hypertension, backache etc. The power of yoga lies in its simplicity, flexibility, and diversity.As a result, Yoga has been the subject of global popularity and research in the past few decades.

 

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Yoga is a very ancient system of physical, mental, and spiritual practices or disciplines that originated in India. According to Patanjali, asana means, Sthira sukham asanam, or, that position which is comfortable and steady. In Bhavanopanishad, “To sit in a comfortable position or posture for everlasting period is called Asana”. There are different types of asanas Meditative Asana, Relaxative Asana and Corrective Asana.

 

The modern world is facing a pandemic of lifestyle disorders that require changes to be made consciously by individuals themselves, and yogasanas can be preventive measures in fending off lifestyle diseases as they provide physiological advantages. Busy schedule, long commutes, load of study, late night work leaves little, or no, time for physical activity. This, added to the lifestyle related challenges has led to diseases such as hyperactivity, obesity, hypertension, and diabetes.

The following are the blessings of asanas for prevention of diseases:

 

1. Strengthening of Bones and Joints: Yoga asanas are performed with postural stability and complete focus on the movement of joints and elasticity of muscles. Yoga is a weight-bearing exercise, which simply means you hold the weight of your body up against gravity. This puts mild stress on the bones and keeps them strong. Unlike other weight-bearing activities, yoga does not damage cartilage or stress the joints. Instead, it helps to strengthen and maintain bone health, relieves stress, improves balance and thereby reduces the likelihood of falls. In 2011, Dr Loren Fishman, a famous Physiatrist, reported that his patients showed increased bone density in their spine and hips through Yoga. The study concluded that practising yoga for just 8-10 minutes every day would raise bone quality. Dr Fishman conducted another study with 741 elderly volunteers over a period of 10 years that concluded in 2015 which proved that yoga is safe, even for people who have suffered significant bone loss. “There are a series of anti-arthritis asanas for loosening every joint of the body," says Agarwala2. The Tadasana, Tiryak Tadasana and Kati Chakrasana involve three different movements,like upward stretching, lateral stretching and twisting of the spine. Also, the Trikonasana helps in developing body structure strength. Backward-bending asanas, such as Bhujangasana, Sarpasanaand Dhanurasana, are excellent for relieving back pain and strengthening the spine. Surya Namaskar, which has 12 positions, is a complete practice for bone strengthening.

 

 

• When Yogasanas are performed, respiration and metabolic rates slow down. As a result, consumption of oxygen and body temperature drop. However, during exercise, breathing and metabolism speed up, oxygen consumption rises, and body gets hot.

• Yoga postures tend to arrest catabolism whereas exercise promotes it.

• Asanas are designed to have specific effects on the glands and internal organs, and to alter electrochemical activity in the nervous system.

• The asanas are classified in to three groups- beginners, intermediate, and advanced.Regular practice of a balanced programme, tailored to individual needs is recommended for maximum benefits.