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

YOGA and LIFESTYLE

based on the Latest CBSE 2023-24 Syllabus

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


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 the 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. 

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a. Obesity

Asanas for Prevention and cure of obesity

1. Tadasana (in Obesity, Asthma and Hypertension)

Benefits
1. Cures constipation
2. Reduces obesity
3. Develops physical and mental balance.
4. Cures digestive problems.
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. Katichakrasana (in Obesity & Diabetes)

Katichakrasana, also known as the waist rotation pose, is a yoga asana that involves twisting the waist while standing. Here is an overview of the procedure, benefits, and contraindications for this pose:

Procedure:
  1. Stand with your feet hip-distance apart and keep your arms extended out to the sides, parallel to the ground.
  2. Inhale deeply and as you exhale, twist your torso to the right side, keeping your hips facing forward.
  3. Place your left hand on your right shoulder and your right hand behind your back.
  4. Hold the pose for a few deep breaths.
  5. Inhale and come back to the starting position.
  6. Repeat the same steps on the left side.
Benefits:
1. Stretches and strengthens the muscles of the waist, spine, and hips.
2. Improves digestion and metabolism.
3. Massages the abdominal organs, helping to release toxins and improve overall digestive health.
4. Helps to improve flexibility and balance.
5. Relieves back pain and stiffness.
6. Reduces stress and anxiety by calming the mind.

Contraindications:
1. Individuals with a history of spinal injuries or back problems should avoid this pose.
2. Pregnant women should avoid this pose.
3. Individuals with high or low blood pressure should avoid this pose.
4. Individuals with a hernia, ulcers or any other digestive disorders should avoid this pose.
5. Individuals with vertigo or dizziness should avoid this pose.

3. Pavanmuktasana (in Obesity & Diabetes)

Pavanmuktasana, also known as the Wind-Relieving Pose, is a yoga asana that involves lying down on the back and bringing the knees to the chest. Here is an overview of the procedure, benefits, and contraindications for this pose:

Procedure:
1. Lie down on your back with your legs straight and arms at your sides.
2. Exhale and bring your right knee towards your chest, clasping your hands around the knee.
3. Inhale and as you exhale, lift your head and bring your chin towards the knee.
4. Hold the pose for a few deep breaths.
5. Inhale and release the right leg, returning it to the starting position.
6. Repeat the same steps with the left leg.
7. Then, bring both knees towards your chest and hold onto them with your hands.
8. Rock gently from side to side for a few breaths.
9. Release the pose and return to the starting position.

Benefits:
1. Helps to relieve gas and bloating by massaging the digestive organs.
2. Improves digestion and metabolism.
3. Strengthens the abdominal muscles.
4. Relieves lower back pain and stiffness.
5. Improves flexibility in the hip joints and lower back.
6. Calms the mind and reduces stress and anxiety.

Contraindications:
1. Individuals with spinal injuries or back problems should avoid this pose.
2. Pregnant women should avoid this pose after the first trimester.
3. Individuals with a hernia, ulcers or any other digestive disorders should avoid this pose.
4. Individuals with high blood pressure should avoid this pose.

4. MATSYASANA

Matsyasana, also known as the Fish Pose, is a yoga asana that involves lying down on the back and arching the upper body. Here is an overview of the procedure, benefits, and contraindications for this pose:

Procedure:
1. Lie down on your back with your legs straight and arms at your sides.
2. Slide your hands under your buttocks, palms down, and bring your elbows close to your sides.
3. Inhale and as you exhale, press into your elbows and lift your chest and head off the ground.
4. Arch your back and tilt your head back, bringing the crown of your head to the ground.
5. Hold the pose for a few deep breaths.
6. Exhale and release the pose, lowering your chest and head back down to the ground.

Benefits:
1. Stretches and strengthens the muscles of the chest, neck, and shoulders.
2. Stimulates the thyroid gland, helping to regulate metabolism.
3. Relieves tension and fatigue in the upper back and neck.
4. Improves posture and lung capacity.
5. Helps to relieve respiratory problems like asthma and bronchitis.
6. Calms the mind and reduces stress and anxiety.

Contraindications:
1. Individuals with spinal injuries or back problems should avoid this pose.
2. Pregnant women should avoid this pose after the first trimester.
3. Individuals with low blood pressure should avoid this pose.
4. Individuals with a history of heart problems should avoid this pose.

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5. Halasana (for Obesity, and Hypertension)

Halasana, also known as the Plow Pose, is a yoga asana that involves lying on the back and lifting the legs up and over the head. Here is an overview of the procedure, benefits, and contraindications for this pose:

Procedure:
1. Lie down on your back with your legs straight and arms at your sides.
2. Inhale and as you exhale, lift your legs off the ground, using your abdominal muscles to support your lower back.
3. Lift your hips and legs up towards the ceiling, keeping your legs straight.
4. Bring your legs up and over your head, bending at the hips and bringing your toes towards the ground behind your head.
5. Keep your hands on your back to support your posture.
6. Hold the pose for a few deep breaths.
7. Exhale and release the pose, slowly lowering your legs back down to the ground.

Benefits:
1. Stretches and strengthens the muscles of the back, neck, and shoulders.
2. Stimulates the thyroid gland, helping to regulate metabolism.
3. Improves digestion and relieves constipation.
4. Calms the nervous system and reduces stress and anxiety.
5. Improves flexibility in the spine and hips.
6. Reduces fatigue and insomnia.

Contraindications:
1. Individuals with spinal injuries or back problems should avoid this pose.
2. Pregnant women should avoid this pose after the first trimester.
3. Individuals with neck injuries or high blood pressure should avoid this pose.
4. Individuals with a history of heart problems should avoid this pose.

6. Pachimottansana 

Pachimottanasana, also known as the Seated Forward Bend, is a yoga asana that involves sitting with the legs stretched out in front and bending forward to reach the toes. Here is an overview of the procedure, benefits, and contraindications for this pose:

Procedure:
1. Sit on the ground with your legs stretched out in front of you.
2. Inhale and raise your arms up over your head.
3. Exhale and slowly bend forward from the hips, reaching for your toes.
4. Hold onto your toes, ankles, or shins, whichever you can comfortably reach.
5. Keep your back straight and your chest lifted.
6. Hold the pose for a few deep breaths.
7. Inhale and slowly lift your torso back up to a seated position.

Benefits:
1. Stretches the hamstrings, calves, and lower back muscles.
2. Helps to relieve stress and anxiety.
3. Increases blood circulation to the abdominal organs, aiding digestion.
4. Relieves menstrual discomfort and menopausal symptoms.
5. Stimulates the liver, kidneys, and adrenal glands.
6. Calms the mind and helps to improve focus and concentration.

Contraindications:
1. Individuals with back injuries or herniated discs should avoid this pose.
2. Individuals with hamstring injuries should practice this pose with caution and avoid going too deeply into the forward bend.
3. Pregnant women should practice this pose with caution and avoid compressing the abdomen.
4. Individuals with high blood pressure should avoid this pose or perform it with the head supported on a block.
5. In conclusion, Pachimottanasana is a beginner-level yoga pose that can provide a range of physical and mental benefits when performed correctly. 

7. Ardha – Matsyendrasana (in Obesity and Diabetes)

Ardha Matsyendrasana, also known as the Half Lord of the Fishes Pose, is a yoga asana that involves twisting the spine while sitting. Here is an overview of the procedure, benefits, and contraindications for this pose:

Procedure:
1. Sit on the ground with your legs straight out in front of you.
2. Bend your right knee and place your right foot on the ground outside of your left thigh.
3. Inhale and lift your left arm up.
4. Exhale and twist to the right, placing your left elbow on the outside of your right knee.
5. Hold the pose for a few deep breaths.
6. Inhale and lift your torso back up to the centre.
7. Repeat on the other side, bending your left knee and placing your left foot on the ground outside of your right thigh.

Benefits:
1. Stretches the muscles of the spine, hips, and shoulders.
2. Increases flexibility in the spine and hips.
3. Improves digestion and helps to relieve constipation.
4. Stimulates the liver and kidneys, aiding in detoxification.
5. Helps to relieve stress and anxiety.
6. Improves circulation and oxygenation to the internal organs.

Contraindications:
1. Individuals with back injuries or herniated discs should avoid this pose or practice it with caution.
2. Individuals with hip injuries should avoid this pose or practice it with caution.
3. Pregnant women should avoid this pose or practice it with caution.
4. Individuals with high blood pressure should avoid this pose or practice it with caution.

In conclusion, Ardha Matsyendrasana is an intermediate-level yoga pose that can provide a range of physical and mental benefits when performed correctly.

8. Dhanurasana (for Obesity, Diabetes and Asthma)

Dhanurasana, also known as the Bow Pose, is an intermediate-level yoga asana that involves bending the body backwards while lying on the stomach, resembling a bow. Here is an overview of the procedure, benefits, and contraindications for this pose:

Procedure:
1. Lie on your stomach with your legs hip-width apart and your arms by your sides.
2. Bend your knees and reach back with your hands to hold onto your ankles.
3. Inhale and lift your chest and legs off the ground.
4. Gently pull on your ankles to deepen the stretch.
5. Hold the pose for a few deep breaths.
6. Exhale and slowly release the pose, lowering your chest and legs back down to the ground.

Benefits:
1. Stretches the entire front of the body, including the chest, abdomen, and thighs.
2. Strengthens the back muscles, improving posture and reducing back pain.
3. Improves digestion and helps to relieve constipation.
4. Stimulates the reproductive organs and can help to alleviate menstrual discomfort.
5. Relieves stress and anxiety.
6. Improves lung capacity and oxygenation of the blood.

Contraindications:
1. Individuals with back injuries or herniated discs should avoid this pose or practice it with caution.
2. Individuals with neck injuries should avoid this pose or practice it with caution.
3. Pregnant women should avoid this pose after the first trimester.
4. Individuals with high blood pressure, low blood pressure, or heart problems should avoid this pose or practice it with caution.

9. Ushtrasana (for Obesity, Diabetes and Asthma)

Ustrasana, also known as the Camel Pose, is a yoga asana that involves bending the body backwards while kneeling. It is an Intermediate level yoga pose. Here is an overview of the procedure, benefits, and contraindications for this pose:

Procedure:
1. Kneel on the ground with your knees hip-width apart.
2. Place your hands on your lower back, fingers pointing downwards.
3. Inhale and lift your chest towards the ceiling, arching your back.
4. If comfortable, reach back with your hands to hold onto your heels.
5. Keep your neck in a neutral position or drop your head back to deepen the stretch.
6. Hold the pose for a few deep breaths.
7. Exhale and slowly release the pose, bringing your hands back to your lower back.

Benefits:
1. Stretches the entire front of the body, including the chest, abdomen, and thighs.
2. Improves posture and strengthens the back muscles.
3. Helps to relieve back pain.
4. Stimulates the thyroid and parathyroid glands, improving metabolism and calcium absorption.
5. Improves digestion and helps to relieve constipation.
6. Relieves stress and anxiety.

Contraindications:
1. Individuals with neck injuries should avoid this pose or practice it with caution.
2. Individuals with low blood pressure should avoid this pose or practice it with caution.
3. Pregnant women should avoid this pose after the first trimester.
4. Individuals with herniated discs or other back injuries should avoid this pose or practice it with caution.

10. Suryabedhan pranayama

Surya is the sun and bhedhana means to get through. In Surya bhedhana Pranayama all inhalations are done through the right nostril and all exhalations through the left.

Technique 
1. Sit in any meditation posture e.g. Padasana, Sukhasana etc. Close your eyes. 
2. Keep the left nostril closed with the middle and ring finger of the right hand. 
3. Slowly inhale without making any sound through the right nostril as long as you can do it comfortably. 
4. Then bring your hand down and place it on the knees and retain the breath by firmly pressing the chin against the chest. Simultaneously contract your rectum muscles. 
5. This point cannot be reached at the very outset. You will have to increase the period of retaining breath gradually. This is the limit of the sphere of practice of Surya Bhedhana Pranayama. 
6. Exhale very slowly, without making any sound through the left nostril by closing the right nostril followed by releasing the rectum muscles (anal lock), and chest from the chin lock. 
7. Relax and come back to the original position. Do this 3 to 5 times. 

Benefits 
1. This Pranayama should be performed again and again, as it purifies the brain and destroys the intestinal worms and diseases arising from excess wind (Vayu). h 
2. It helps to manage rhinitis and various sorts of neuralgia. h The worms that are found in the frontal sinuses are removed. h 
3. It is good for persons suffering from low blood pressure. 

Contraindications 
1. In case of any shoulder, wrist, fingers and hand injuries and surgery avoid this asana.
2. If there is acidity, in the stomach and mouth, avoid this practice due to the heat created by it. 

b. Diabetes

Asanas for Prevention and Cure of Diabetes

1. Katichakrasana (in Obesity & Diabetes) 
AS EXPLAINED ABOVE IN OBESITY 

2. Pavanmuktasana (in Obesity & Diabetes)
AS EXPLAINED ABOVE IN OBESITY 

3. Bhujangasana (in diabetes, asthma and hypertension)

Procedure 
1. In this asana, the shape of the body remains like a snake which is why it is called Bhujangasana. 
2. First of all lie down on your belly on the ground. 
3. Keep your hands near the shoulders and legs close together. 
4. Now, straighten up your arms slowly, and raise the chest. Your head should turn backwards. 
5. Hold this position for some time. Then get back to the former position.
6. Repeat this asana 3 - 5 times for the 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, or recent abdominal surgeries should not perform this asana.
3. Person having headaches should avoid this asana.

4. Shalabhasana

Shalabhasana, also known as the Locust Pose, is a yoga asana that involves lifting the legs and chest off the ground while lying on the stomach. It is a beginner-level yoga pose

Procedure:
1. Lie on your stomach with your chin on the ground and your arms by your sides.
2. Inhale and lift your legs off the ground, keeping them straight and together.
3. Keep your chin on the ground and look forward.
4. Hold the pose for a few deep breaths.
5. Exhale and slowly release the pose, lowering your legs back down to the ground.

Variations:
Single-leg variation: Lift one leg off the ground at a time, alternating between the left and right leg.
Double-leg variation: Lift both legs off the ground at the same time, keeping them together or slightly apart.

Benefits:
1. Strengthens the back muscles, improving posture and reducing back pain.
2. Stretches the entire front of the body, including the chest, abdomen, and thighs.
3.  Improves digestion and helps to relieve constipation.
4. Stimulates the reproductive organs and can help to alleviate menstrual discomfort.
5. Improves lung capacity and oxygenation of the blood.
6. Relieves stress and anxiety.

Contraindications:
1. Individuals with back injuries or herniated discs should avoid this pose or practice it with caution.
2. Individuals with neck injuries should avoid this pose or practice it with caution.
3. Pregnant women should avoid this pose after the first trimester.
4. Individuals with high blood pressure or heart problems should avoid this pose or practice it with caution.

5. Dhanurasana  (for Obesity, Diabetes and Asthma)
AS EXPLAINED ABOVE IN OBESITY 

6. Supta-Vajarasana

Supta-Vajrasana, also known as the Reclined Thunderbolt Pose, is a yoga asana that involves reclining backwards with the legs folded and the hands placed on the thighs. It is an intermediate-level yoga pose

Procedure:
1. Kneel on the ground with your knees hip-width apart.
2. Slowly lower your buttocks to the ground and sit on your heels.
3. Place your hands on your thighs and sit up straight.
4. Exhale and slowly lean backwards, placing your elbows and forearms on the ground.
5. Continue to lean back until your back is flat on the ground and your head is resting on the ground.
6. Place your hands on your thighs or hold your ankles.
7. Hold the pose for a few deep breaths.
8. Exhale and slowly release the pose, sitting up slowly and returning to a kneeling position.

Benefits:
1. Stretches the entire front of the body, including the chest, abdomen, and thighs.
2. Improves posture and strengthens the back muscles.
3. Helps to relieve back pain.
4. Stimulates the digestive organs and improves digestion.
5. Calms the mind and reduces stress and anxiety.

Contraindications:
1. Individuals with neck injuries should avoid this pose or practice it with caution.
2. Individuals with knee or ankle injuries should avoid this pose or practice it with caution.
3. Pregnant women should avoid this pose after the first trimester.
4. Individuals with high blood pressure or heart problems should avoid this pose or practice it with caution.

7. Paschimottanasana

Procedure
1. This asana is done in a sitting position.
2. Sit on the ground with your 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.

8. Ardha-Mastendrasana (in Obesity and Diabetes)
AS EXPLAINED ABOVE IN OBESITY

9. Mandukasana, 

Mandukasana is a yoga pose that is also known as the Frog Pose. It is named after the Sanskrit word "manduka," which means frog.  It is a beginner-level yoga pose.

Procedure:
1. Begin by sitting on your heels in Vajrasana.
2. Place your hands on your knees and take a few deep breaths.
3. Slowly spread your knees apart as wide as you can while keeping your feet together.
4. Place your palms on the ground in front of you and stretch your arms forward.
5. Lower your forehead to the ground and relax your entire body.
6. Hold the pose for a few deep breaths.
7. Inhale and lift your head and torso back up to the starting position.
8. Bring your knees back together and sit on your heels.

Benefits:
1. Stretches the hips, groin, and inner thighs.
2. Improves digestion and stimulates the digestive organs.
3. Relieves menstrual cramps.
4. Improves flexibility in the hip and knee joints.
5. Reduces stress and anxiety.

Contraindications:
1. Individuals with knee injuries should avoid this pose or practice it with caution.
2. Pregnant women should avoid this pose after the first trimester.
3. Individuals with hip or back injuries should avoid this pose or practice it with caution.

10. Gomukasana (for Diabetes, Asthma and Hypertension)

Gomukhasana is a yoga pose that is also known as the Cow Face Pose. It is named after the Sanskrit words "go," which means cow, and "mukha," which means face. It is an intermediate-level yoga pose.

Procedure:
1. Begin by sitting on the floor with your legs extended in front of you.
2. Bend your knees and place your feet on the floor.
3. Slide your left foot under your right knee to the outside of your right hip.
4. Cross your right leg over your left, placing your right foot on the floor beside your left hip.
5. Lift your right arm up and bend your elbow, placing your right hand behind your neck.
6. Reach your left arm behind your back and up towards your right hand.
7. Clasp your hands together if possible, or use a strap to hold onto.
8. Hold the pose for a few deep breaths.
9. Release the arms and legs and repeat on the other side.

Benefits:
1. Stretches the hips, thighs, and ankles.
2. Relieves tension in the shoulders and chest.
3. Improves posture and spinal alignment.
4. Stimulates the kidneys and abdominal organs.
5. Reduces stress and anxiety.

Contraindications:
1. Individuals with knee or ankle injuries should avoid this pose or practice it with caution.
2. Individuals with shoulder injuries should avoid this pose or practice it with caution.
3. Individuals with limited mobility in the hips or knees may need to modify the pose or avoid it altogether.

11. Yogmudra, 

Yogmudra is a yoga posture that is also known as the Yoga Seal. It is an intermediate-level yoga pose. 

Procedure:
1. Begin by sitting on the floor with your legs extended in front of you.
2. Bend your knees and place your feet on the floor.
3. Slide your hands under your thighs, palms facing up.
4. Inhale and lift your buttocks off the ground.
5. Exhale and lower your buttocks onto your heels.
6. Place your forehead on the floor in front of your knees.
7. Hold the pose for a few deep breaths.
8. To release the pose, inhale and lift your torso back up.

Benefits:
1. Stretches the entire back of the body, including the spine, shoulders, and hips.
2. Stimulates the digestive and reproductive organs.
3. Calms the mind and reduces stress and anxiety.
4. Improves flexibility and mobility in the spine and hips.
5. Activates the parasympathetic nervous system, which can help to reduce blood pressure and promote relaxation.

Contraindications:
1. Individuals with knee or ankle injuries should avoid this pose or practice it with caution.
2. Individuals with neck injuries should avoid this pose or practice it with caution.
3. Individuals with lower back pain should avoid this pose or practice it with caution.

12. Ushtrasana (for Obesity, Diabetes and Asthma)
AS EXPLAINED ABOVE IN OBESITY 

13. Kapalabhati (for Diabetes and Asthma)

Kapalabhati is a yogic breathing exercise that is also known as Skull Shining Breath or Breath of Fire. 

Procedure:
1. Begin by sitting in a comfortable seated position with your spine straight and your eyes closed.
2. Take a deep breath through your nose, filling your lungs with air.
3. Exhale forcefully through your nose, pulling your belly button in towards your spine.
4. Let the inhalation happen naturally as your belly relaxes.
5. Repeat this cycle of inhalation and exhalation rapidly, creating a pumping action in the belly.
6. Start with 20-30 pumps, gradually increasing the count as you become more comfortable with the practice.
7. After completing the round, take a few deep breaths to normalize your breathing before starting again.

Benefits:
1. Cleanses the respiratory system and clears the nasal passages.
2. Increases oxygen supply to the body and improves circulation.
3. Boosts digestion and metabolism.
4. Reduces stress and anxiety by stimulating the parasympathetic nervous system.
5. Strengthens the abdominal muscles and improves core stability.

Contraindications:
1. Individuals with high blood pressure, heart disease, or a history of stroke should avoid this practice.
2. Individuals with a hernia, ulcer or any abdominal surgery should avoid this practice.
3. Pregnant women should avoid this practice or consult with a qualified yoga teacher before practising it.

c. Asthma

Asanas for Prevention and cure of Asthma

1. Tadasana (in Obesity, Asthma and Hypertension)
AS EXPLAINED ABOVE IN OBESITY 

Benefits
1. Cures constipation
2. Reduces obesity
3. Develops physical and mental balance.
4. Cures digestive problems.
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. Urdhwahastottansana

Urdhva Hastottanasana, also known as an upward salute or upward stretch pose, is a yoga posture that involves stretching the arms, chest, and shoulders. 

Procedure:
Begin in Tadasana (Mountain Pose) with your feet hip-width apart and arms by your sides.
Inhale and raise your arms overhead with your palms facing each other, keeping your shoulders relaxed and away from your ears.
Reach through your fingertips and lift your chest towards the ceiling.
Lengthen your spine and lift your gaze towards your thumbs.
Hold the pose for a few breaths, then release and lower your arms back to your sides.

Benefits:
Urdhva Hastottanasana helps to stretch the arms, chest, and shoulders, increasing flexibility and mobility in these areas.
It helps to improve posture and strengthen the core muscles.
This pose can be useful in relieving stress and anxiety, promoting relaxation and calmness.
It can also help to improve digestion and relieve constipation.
Urdhva Hastottanasana is beneficial for those with asthma, as it helps to expand the chest and improve lung function.

Contraindications:
Individuals with shoulder or neck injuries should avoid this posture or practice it with caution.
Those with high blood pressure or vertigo should also avoid this posture or practice it with caution.
Pregnant women should not practice Urdhva Hastottanasana in the third trimester.
If you have any medical conditions or injuries, it's best to consult with a qualified yoga instructor or medical professional before attempting this posture.

3. UttanMandukasana (in Asthma and Hypertension)

Uttan Mandukasana, also known as the extended frog pose, is a yoga posture that involves stretching the hips, thighs, and ankles.

Procedure:
1. Start on all fours, with your hands under your shoulders and your knees under your hips.
2. Bring your knees as wide as your mat, keeping your feet together and your toes pointing outwards.
3. Slowly start to walk your hands forward, lowering your chest towards the ground.
4. Keep your hips resting back towards your heels, lengthening your spine, and keeping your head and neck relaxed.
5. Hold the pose for a few breaths, then release and come back to the starting position.

Benefits:
1. Uttan Mandukasana helps to stretch the hips, thighs, and ankles, increasing flexibility and mobility in these areas.
2. It helps to stimulate the digestive system and can be useful in relieving constipation.
3. This pose also helps to reduce stress and anxiety, promoting relaxation and calmness.
4. It can also help to relieve tension in the neck, shoulders, and upper back.
5. Uttan Mandukasana is beneficial for those with menstrual cramps or discomfort.

Contraindications:
1. Individuals with knee or ankle injuries should avoid this posture or practice it with caution.
2. Those with lower back pain or injuries should also avoid this posture or practice it with caution.
3. Pregnant women should not practice Uttan Mandukasana.
4. If you have any medical conditions or injuries, it's best to consult with a qualified yoga instructor or medical professional before attempting this posture.

4. Bhujangasana (in diabetes, asthma and hypertension)
AS EXPLAINED ABOVE IN DIABETES

5. Dhanurasana  (for Obesity, Diabetes and Asthma)
AS EXPLAINED ABOVE IN OBESITY  

6. Ushtrasana (for Obesity, Diabetes and Asthma)
AS EXPLAINED ABOVE IN OBESITY 

7. Vakrasana (for Asthma and Hypertension)

Vakrasana is a seated spinal twist posture that provides numerous benefits to the body and mind. 

Procedure:
1. Sit with your legs stretched out in front of you.
2. Place your right foot on the outside of your left knee, with your right knee pointing upwards.
3. Place your left hand on your right knee, and your right hand behind you on the floor.
4. Inhale and lengthen your spine, then exhale and twist your torso towards the right, using your left hand to gently deepen the twist.
5. Hold the pose for a few breaths, then release and repeat on the other side.

Benefits:
1. Vakrasana helps to stretch the muscles of the back, shoulders, and hips.
2. It helps to improve spinal flexibility and mobility.
3. This posture stimulates digestion and helps to relieve constipation.
4. It helps to reduce stress and anxiety by calming the mind and releasing tension in the body.
5. Vakrasana is also beneficial for those with diabetes as it helps to regulate blood sugar levels.
6. It strengthens and tones the abdominal muscles.

Contraindications:
1. Individuals with a history of back or spinal injuries should avoid this posture or practice it with caution.
2. Those with herniated discs or other spinal conditions should also avoid this posture.
3. Pregnant women should not practice Vakrasana.

8. Kapalbhati  (for Diabetes and Asthma)
As explained above in DIABETES

9. Gomukhasana  (for Diabetes, Asthma and Hypertension)
As explained above in DIABETES

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 is 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.

10. Matsyaasana

As explained above in Obesity 

11. Anuloma-Viloma

Anuloma Viloma, also known as Nadi Shodhana Pranayama or Alternate Nostril Breathing, is a powerful breathing exercise that involves inhaling and exhaling through alternate nostrils. 

Procedure:
1. Sit comfortably in a cross-legged position, with your spine erect and your hands on your knees.
2. Close your eyes and take a few deep breaths.
3. Using your right hand, place your index and middle fingers on your forehead between your eyebrows and close your right nostril with your thumb.
4. Inhale deeply through your left nostril for a count of 4.
5. Hold your breath for a count of 4.
6. Close your left nostril with your ring finger and little finger, and release your thumb from your right nostril.
7. Exhale through your right nostril for a count of 8.
8. Inhale through your right nostril for a count of 4.
9. Hold your breath for a count of 4.
10. Close your right nostril with your thumb and release your ring finger and little finger from your left nostril.
11. Exhale through your left nostril for a count of 8.
12. This completes one round. Repeat for 5-10 rounds.

Benefits:
1. Reduces stress and anxiety.
2. Calms the mind and improves concentration.
3. Balances the nervous system.
4. Cleanses the respiratory system and improves lung capacity.
5. Improves overall respiratory health.
6. Helps to regulate blood pressure.
7. Promotes better sleep.

Contraindications:
1. People with high blood pressure should avoid holding their breath during practice.
2. Those with a history of heart problems should avoid this practice.
3. If you feel dizzy or lightheaded during the practice, stop immediately.

d. Hypertension

1. Tadasana (in Obesity, Asthma and Hypertension)
AS EXPLAINED ABOVE IN OBESITY 

2. Katichakransan

Katichakrasana, also known as the Waist Rotating Pose, is a standing asana that stretches and strengthens the muscles of the waist, hips, and back. Here is an overview of the procedure, benefits, and contraindications for this practice:

Procedure:
1. Stand with your feet hip-width apart, arms at your sides.
2. Inhale and raise your arms up to shoulder level, keeping them parallel to the ground.
3. Exhale and twist your torso to the right, placing your left hand on your right shoulder and your right hand on your left hip.
4. Inhale and look up towards the ceiling, stretching your spine.
5. Exhale and twist your torso to the left, placing your right hand on your left shoulder and your left hand on your right hip.
6. Inhale and look up towards the ceiling.
7. Repeat this twisting motion for 5-10 times, gradually increasing the range of motion.

Benefits:
1. Stretches and strengthens the muscles of the waist, hips, and back.
2. Relieves stiffness in the spine and improves flexibility.
3. Tones the abdominal muscles and improves digestion.
4. Massages the internal organs and promotes detoxification.
5. Helps to reduce fat around the waist and hips.

Contraindications:
1. People with spinal injuries or problems should avoid this pose.
2. Those with chronic back pain should avoid this pose.
3. Pregnant women should avoid this pose.

3. Uttanpadasana

Uttanpadasana, also known as Raised Leg Pose, is a seated asana that strengthens the muscles of the abdomen, lower back, and legs.

Procedure:
1. Begin by sitting on the floor with your legs straight out in front of you.
2. Place your hands on the floor beside your hips, palms down and fingers pointing towards your toes.
3. Inhale deeply and lift both legs off the ground.
4. Keep your legs straight and raise them up to a 45-degree angle.
5. Hold this position for 10-20 seconds, or as long as comfortable.
6. Exhale and lower your legs back down to the ground.
7. Repeat this pose for 3-4 times, gradually increasing the holding time.

Benefits
1. Strengthens the muscles of the abdomen, lower back, and legs.
2. Tones the digestive system and improves metabolism.
3. Relieves stress and anxiety.
4. Improves blood circulation and energizes the body.
5. Helps to reduce belly fat.

Contraindications:
1. Those with a hernia or back injury should avoid this pose or modify it as necessary.
2. Pregnant women should avoid this pose.
3. People with high blood pressure or heart disease should avoid this pose.

4. Ardha Halasana

Ardha Halasana, also known as Half Plow Pose, is a variation of Halasana (Plow Pose) that provides a deep stretch for the lower back, hips, and hamstrings. 

Procedure:
1. Lie on your back with your arms alongside your body and your palms facing down.
2. Slowly lift both legs towards the ceiling, keeping them straight and together.
3. Once your legs are perpendicular to the ground, gently lower your right leg towards the floor behind your head.
4. Hold onto your right foot or ankle with both hands or place your hands on your lower back for support.
5. Hold this position for 5-10 breaths, or as long as desired.
6. To come out of the pose, release your right leg and slowly lower both legs back to the ground.

Benefits:
1. Stretches the lower back, hips, and hamstrings.
2. Improves digestion and stimulates the abdominal organs.
3. Reduces stress and anxiety.
4. Helps to alleviate lower back pain.
5. Improves flexibility and strengthens the spine.

Contraindications:
1. Those with any medical condition should consult with their doctor before practising this asana.
2. Those with any injury to the neck, shoulders or lower back should avoid this pose or modify it as necessary.
3. Pregnant women should avoid this pose.

5. Sarala Matyasana

6. Gomukhasana  (for Diabetes, Asthma and Hypertension)
As explained above in DIABETES

7. UttanMandukasana

Uttan Mandukasana, also known as Extended Frog Pose, is a variation of Mandukasana that stretches the thighs, hips, and lower back. 

Procedure:
1. Begin in a tabletop position with your knees hip-width apart and your hands under your shoulders.
2. Walk your knees out slightly wider than hip-width apart and bring your toes together behind you.
3. Lower your hips towards the ground, keeping your spine long and your head lifted.
4. Walk your hands forward and lower your chest towards the ground, stretching your arms out in front of you.
5. Hold this position for 5-10 breaths, or as long as desired.
6. To come out of the pose, walk your hands back towards your body and press up to a tabletop position.

Benefits:
1. Stretches the thighs, hips, and lower back.
2. Strengthens the arms and shoulders.
3. Improves digestion and relieves constipation.
4. Helps to alleviate lower back pain.
5. Promotes relaxation and can help with insomnia.

Contraindications:
1. Those with any medical condition should consult with their doctor before practising this asana.
2. Those with any injury to the knees, hips or lower back should avoid this pose or modify it as necessary.
3. Pregnant women should modify the pose by placing a blanket or bolster under their bellies for support.

8. Vakrasana (for Asthma and Hypertension)
As explained above in ASTHMA

9. Bhujangasana (in diabetes, asthma and hypertension)
As explained above in DIABETES

10. Makarasana 

Makarasana, also known as Crocodile Pose, is a relaxation asana that helps to release tension in the body and promote relaxation. 

Procedure:
1. Lie down on your stomach with your feet hip-width apart and your arms placed under your head.
2. Bring your elbows in towards your body, keeping them bent and resting on the ground.
3. Relax your entire body and breathe deeply, allowing your belly to rise and fall with each breath.
4. Hold this position for 5-10 minutes, or as long as desired.

Benefits:
1. Reduces stress and tension in the body.
2. Helps to alleviate lower back pain.
3. Improves digestion and relieves constipation.
4. Promotes relaxation and can help with insomnia.
5. Strengthens the muscles in the back and shoulders.

Contraindications:
1. Those with any medical condition should consult with their doctor before practising this asana.
2. Those with any injury to the back or shoulders should avoid this pose or modify it as necessary.
3. Those with high blood pressure should avoid holding the pose for an extended period of time.

11. Shavasana 

Shavasana, also known as Corpse Pose, is a relaxation asana practised at the end of a yoga session to help the body and mind relax and rejuvenate. 

Procedure:
1. Lie down flat on your back with your arms and legs extended.
2. Allow your feet to fall outward and let your palms face up.
3. Close your eyes and focus on your breath.
4. Relax your entire body, releasing any tension or tightness.
5. Remain in this position for 5-10 minutes, or as long as desired.

Benefits
1. Strengthens the nervous system.
2. Helps to lower blood pressure and heart rate.
3. Relieves stress and anxiety.
4. Increases energy level.
5. Relaxes the muscles and reduces tension and pain.
6. Improves concentration and memory
7. Cures cardiac problems.
8. Regulates blood circulation.
9. Helps to calm the mind and improve concentration.
10. Improves the quality of sleep and reduces insomnia.

Contraindications:
1. Those who are pregnant should be cautiously practising this asana and may need to modify the pose.
2. Individuals with any medical condition should consult with their doctor before practising this asana.
3. Those with lower back pain should place a rolled blanket or towel under the knees for support.

12. Nadishodhanapranayam

Nadi Shodhana Pranayama is a yogic breathing technique that is also known as Alternate Nostril Breathing. Here is an overview of the procedure, benefits, and contraindications for this practice:

Procedure:
Sit in a comfortable cross-legged position with your spine straight and your eyes closed.
Rest your left hand on your left knee and bring your right hand to your nose.
Use your right thumb to close your right nostril and inhale slowly and deeply through your left nostril.
Pause briefly, then close your left nostril with your right ring finger and exhale slowly and completely through your right nostril.
Inhale slowly and deeply through your right nostril, then pause briefly.
Close your right nostril with your right thumb and exhale slowly and completely through your left nostril.
Repeat the cycle, alternating nostrils for each inhalation and exhalation.
Complete 5-10 rounds or as desired.

Benefits:
Calms the mind and reduces stress and anxiety.
Balances the left and right hemispheres of the brain.
Improves lung function and enhances oxygen supply to the body.
Regulates blood pressure and heart rate.
Enhances concentration and focus.

Contraindications:
Individuals with respiratory disorders such as asthma or bronchitis should avoid this practice or consult with a qualified yoga teacher before practising it.
Individuals with a history of heart disease or high blood pressure should avoid this practice or perform it under the guidance of a qualified yoga teacher.
Those who have recently had nasal surgery or any other surgery around the nose should avoid this practice.

13. Sitlipranayam

The Sitali Pranayama is a yogic breathing technique that is also known as the Cooling Breath. Here is an overview of the procedure, benefits, and contraindications for this practice:

Procedure:
1. Begin by finding a comfortable seated position with your spine straight and your eyes closed.
2. Form an O shape with your lips, curling your tongue slightly and protruding it through the lips.
3. Inhale deeply through the tongue and exhale slowly through the nostrils.
4. Focus on the sensation of the cool air as it passes through your tongue and throat.
5. Repeat the cycle for 5-10 rounds or as desired.

Benefits:
1. Cools the body and reduces excess heat.
2. Reduces stress and anxiety by activating the parasympathetic nervous system.
3. Improves digestion and reduces acidity.
4. Enhances lung capacity and oxygen supply to the body.
5. Helps to regulate blood pressure and heart rate.

Contraindications:
1. Individuals who cannot curl their tongue or protrude it through the lips should avoid this practice.
2. Individuals who have low blood pressure or respiratory disorders should avoid this practice or consult with a qualified yoga teacher before practising it.
3. Those who have a history of fainting spells, vertigo, or dizziness should avoid this practice.

e. Backpain

1. TADASANA
2. URDHWAHASTOTTANSANA
3. ARDHA-CHAKRASANA
4. USHTRASANA
5. VAKRASANA
6. SARALA MATSYENDRASANA
7. BHUJANGASANA
8. GOMUKHASANA
9. BHADRASANA
10. Makarasana
11. NADI-SHODHANA PRANAYAM

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


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