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Physical Education class 12th ~UNIT - 3 Yoga & Life Style

Asana as preveutive Measures :
Asana in a body posture, originally a sitting pose for meditation,
and later in Hatha yoga and modern yoga adding standing
(Tkionsana), sitting (Padmasana), Reclining (Shavasana), invented
(Shirasasana) Balanacing (KUkut forward bend) (Paschimotasana)
and Backward (Dhanurasana), The Yog sutras of Patanjali define
Asana as a position that in steady and comfortable.

As a preventive measure, more recently, studies have provided

evidence that asana improve flexibility, strenght and balance, to
reduce stress and conditions related to it, and specifically to alleviate
some diseases such as asthma, and diabetes,. One remarkable
aspect of asana is anyone can practice in it. One can adjust the
level, the intensity depending on age and capacity.
Regular Asana practice create mental clarity and clamness
increase body awarness relieves chonic stress pattern, relaxes the
mind, centers attention, and sharpens concentration and self
awareness, Whenever Individual roll out their yoga mat and twist

their bodies in different poses they are aslo reaping countless health.

Q.Elaborate the role of Yoga in preventing life style disease?

Ans. The basic Yogic principles useful in the management of lifestyle
disorders are discussed including psychological
reconditioning and development of appropriates attitudes,
stress management normalization of metabolism, and
relaxation, visualization and contemplative practices. The
holistic art and science of Yoga in best life style eve designed
and is effective in managing prevalent lifestyle disorders such

as diabetes and hypertension.

Q. Enlist the lifestyle related disceases. How can they be

prevented with the help of asana /Yoga?
Ans. Lifestyle related discases are :
(i) Obesitly (ii) Diabetes (iii) Asthma (iv) Hypertension (v)


Asana plays an important role to prevent the lifestyle related

diseases. They are as follows : :
1. Maintain Weight : Nowadays, obesity has become a
challenging problem for the society. By doing asanas daily,
we exercise entire organs of our body. By practicing
asanas regularly, it burns the excess fat of the body, and
hence maintains healthy weight.

2. Endocrine function normalize : Diabetes in one of the

most common lifestyle related disease. Diabetes occur due
to either the pancreas not producing enought insulin or
the cell of the body not responding properly to the insulin
produced. The asana like bhujangasana, paschimotan
asana, pavanmuktasana, ardh-matsyendrasana etc, Help
to stimulate and regulate pancreas to produce insulin
which helps to maintain glucose level in the body.

3. Respiratory efficiency increases : Asthma is a common

lifestyle related idsease. It occurs due to narrowing of
trachea, due to which oxygen supply to lungs and body is
compromised. Asana help in maintaining the trachera wide
open, increase the lungs capacity and blood flow to lungs.
Thus oxygen sypply in maintaned and asthmatic episodes
are reduced and respiratory efficiency is increased.

4. Regulates Blood Flow : Yoga/Asanas regulate blood

flow in the body and help maintain a constant blood

presure. They help the body to relax and thus reduce the high blood pressure. Yoga calm down the body and the

mind and thus blood pressure is normalised.

5. Proper Alignment of Spine : Asana, such as Tadasana,

Ardhmatsyndrasana, Vakrasana, etc. correct the alighment
of spine and thus improve posture and help in reducing
backpain. More often backpain occurs due to incorrect
posture, in which muscles get the strain and start aching.
Correct posture relives the backpain as spine straightens up.


Now A days obesity has become a problem for the whole
world obesity is a condition in which the amount of fat in the
body increase to a very large extent. If a person is having
BMI  30 he/she would be considered as obese. In other
words, we can say obesity is when a person’s weight is 20%
or more than the ideal weight. There are two main reasons
for obesity the bad habits of eating and deterioration of the
digestive system. In such a persons life, there is no physical
activity at all.
Due to many health risks of obesity it has been given the
status of a disease. Due to obesity, diseases like diabetes,
high blood pressure, cancer, arthritis etc. are caused. There
are many causes of obesity such as overeating, Lack of
physical exercise, thyroid. Genetics, diet high in carbohydrate
frequency of eating, medications, psychological factors, social
issues. hormones changes (pregnancy, Menopause)

To remove obesity, these postures should be done.

Q.1. Define obesity. Explain the procedure and Benefits/

contraindications of any two asana which helps to reduce
Ans. Now a days obesity has become a problem for the whole
world. Obesity is a condition in which the amount of fat in the
body increases to a very large extent. In other words, we can
say obesity is when a person’s weight is 20% or more than
the ideal weight. There are two main reasons for obesity the
bad habits of eating and deterioration of the digestive system.
In such a person’s life, there is no physical activity at all.
Due to many health risks of obesity it has been given the
status of disease. Due to obesity, diseases like diabetes,
high blood pressure, cancer, arthritis, etc. are caused. There
are many causes of obesity such as excessive food, hard

work, thyroid, hereditary.

To remove obesity, these postures should be practice.
Vajarasana : (Thunderbolt Pose)
1. Procedure : Sit and keep both leg straight.
Fold right leg and place it under right butt.
Fold left leg and place it under left butt.
Keep your spine, neck and head straight, interlock your toes,
open your ankle and sit on it.
Knees should be touching the ground with each other.
Keep both hands on your knees and look straight.
Benefits :
This asana is for meditation.
 Strengthens pelvic muscels.
 It can be practiced after having food. It enhance digestion
 Stablizes mind and body.
 Helps in sciatica
 It cures indigestion and improves metabolism.
 Improves flexibility in ankles.
 It gives strength to the tight muscles.
 Improve blood circulation.
Contraindications :
1. Vajrasana should not be practiced by the people who have
severe arthritis of the kness.
2. Runners should avoid this if they have injury in their hamstrings

or the calves.

3. This pose may bring unwanted pressure to the intestine so

those suffering from Hernia or ulcers should avoid it.
4. This pose should not be practiced if one is suffering from
injured ligament at the ankles or knee.
2. Hastottanasana : (Urdhva Hastasana)
Procedure : Standing erect and keep the legs together.
Locks the fingers together, keeping the palms facing up.
Raise the arms straight up, keep them close to ears.
While releasing the breath bend the waist to the right, exhale
and come to the central position.
Repeat it to left side also. Be in bended position for 5 to 10
Benefits : Gives rest to whole body.
 In children, helps in increasing the height.
 Increase flexibility in waist.
 Reduce belly fat.
 Also helps in reducing constipation.
 Improve pulmonary functions
 Stimulates nervous system.
Contraindications :
1. One should avoid this pose if having neck pain.
2. One should avoid this pose if having shoulder pain.

3. One should avoid this pose if having spinal injury or pain.

3. Trikonasan (Triangle pose)

 While inhaling stretch your right hand towards sky, arm should
touch the ear.
 Bend left side slowly while exhaling, till it comes horizontal to
the earth.
 Left hand should touch the ground or touch the left leg, knee
should be straight.
 Inhale, come back to starting postion.
 Chang hand position and repeat it from another side.
1. Trikonasana helps in digestions.
2. Therapeutics for stress, anixiety, infertility, neck pain, sciatica.
3. Heals Backache (in initial stage)
4. Help women during their menstrual cycle.
5. Improve flexibility of vest and spine.
Contraindication :
1. Avoid if having low or high blood pressure.
2. Avoid this pose if having any kind of neck injury.
3. Avoid if having back injury.
4. Avoid if an athlete having hamstring injury.

4. Ardhmatsyendrasana : (Half Lord of the fishes pose)

Procedure : Sit and keep both legs straight.
Bending the knee of right feet and put right heel below the left
hip. Bend left leg and placed the left foot to the right side of

the right knee.

Kee Left knee closed to the chest.
Exhale from the right nostril and turns towards the left, and
touches the toe of left leg from the right hand.
Body and head moves towards the left.
Repeat while changing the position of legs.
Benefits : Helps nervous system and strengthen the back
bone, stretching improves flexibility and tones of muscles.
 Controls menstrual cycle in women and brings shine on face.
 Also controls secretion from pancreas gland.
 Reduces fat and helps in controlling obesity.
 This pose flexes the lower part of the body making the hip
stronger and toned.
 Releases excess heat toxins from organs and tissues.
Contraindications :
1. Avoid while suffering from severe back or neck pain.
2. Avoid this pose completely, if having slip disc problem.
3. Those with internal organ issues may find this pose difficult
and painful.
4. It should be avoided while pregnancy. (Explanation of any two asan)

Q.“Ardhmatsynedrasana and Vajrasan helps to reduce obesity”

Discuss in details.


Diabetes is commonly known as metabolic disorder
characterized by high blood sugar level over a prolonged
period. Diabetes is due to either the pancreas not producing
enough insulin or the cell fo the body not responding properly
to the insulin produced,. Due to diabetes the individual has
fatigue, frequent urination, increased thirst and increased
Hunger. It may cause blurred vision. Kidney failure, cardio
vascular disease, loss of weight etc.
The main reason for diabetes in sedentary lifestyle. By doing
bhujangasan, paschimottanasana, pavanmuktasana and ardh
matsyandrasana, one can get rid of this disease.
Symptoms of Diabetes
 Fatigue
 Increased Thirst
 Increased Hungers
 Blurred Vision
 Kidney Failure
 Cardio vascular Discase
 Loss of Weight
 Frequent Urination
Causes of Diabetes
 Sedehtary life stgle
 Disease
 Over weight
 Obesity
 Stress & Tension
Diabetes is a metabolic disorder in which the level of sugar
in the blood rises from its normal reference value.
Types of Diabetes :
(a) Type I Diabetes : In that type of diabetes blood sugar
level rises very high due to non secrartaion of insulin
harmone by pancreas. In that of diabetes effected person
has to take artificial insulin through ingection.
(b) Type II Diabetes : In that type of diabetes blood sugar
level rises but not as such as high in type I diabetes. In
that type of diabetes our pancreas secreting the insulin
hormone but it may be insufficient to control the blood
sugar level normal or body cell are not able to respond

insulin properly.


Asthma, a disease associated with the respiratory tract
swelling occurs, which makes the tracts very sensitive and
makes this process pungent with the touch of any effective
These reactions cause contraction in the tubes this reduces
the amount of air in the lungs. Due to which it become difficult
to breath.
Common symptoms of asthma are coughing, heavy breathing.
chest tightness, fatigue, pain in hands, feet, shoulders and
back. Reasons are dust, smoke, air pollution, pollengrains,
animals skin, hair or feather etc. are the main reasons. Asthma
may be controlled by sukhasana, chakrasana, Gomukhasana,

Bhujangasana, paschimo-ttasana, matsyasana.

Q.Enlist the asanas which are used to control Asthma.

Explain any two asana in detail.

Ans. List of asana which helps to control asthma :

1. Sukhasana
2. Chakrasana
3. Parvatasana
4. Paschimotanasan
5. Gomukhasana
6. Bhujangasana
1. Gomukhasana : This asana gets its name because while
doing this asana body resembles a cow face pose. In English
it is called the cow face pose.
Procedure :
 Sit in sukhasana or dandasana pose.
 Place the ankle of left leg near right but under the anus.
 Place the right leg over the left leg so that knees should place
over left knee.
 Sweep your left hand behind your back, facing plams upwards.
 Sweep your right hand over the right shoulder, bend your
elbow and place it behind your back.
 Now inter lock fingers of both hands behind your back.
 Now stretch both hands in their respective directions. Look
 Repeat with changing leg postion.
Benefits : Helps in curing Asthma, reduce weight makes body
flexible and attractive.
 It helps to make spine strong and erect.
 Helps to make abdominal organ function well.
 Helps to reduce obesity.
 Diaphram improves and keep away from all kinds of
 Upper body becomes flexible and strong.
 It helps to circulate blood to the entire body.
Contraindications :
 Person having stiff shoulder should avoid this.
 Any kind of hip problem or knee, hamstring and quadricep
should be avoided.
 If one has to sciatica problem, one should avoid this pose.
 Avoid if any neck or shoulder injury.
 Aovid to perform or practice during pregnancy.
2. Parvatasana : While performing this asana body resembles
like a mountain that’s why its named as parvatasana. It is a
very easy asana.
Procedure : Sit in padmasana pose on ground.
 Raise both hands by side ward while inhaling and joint together
upward above the head.
 Exhale and come at intial position.
 It help to spinal problem.
 Strengthness the muscles of arms.
 If increase the blood flow to the brain.
Contrain dications :
 It should not be practicised if one has wrist, hip or ankle
 It should not be practice while spinal injury.
3. Matsyasana : If this asana is performed in water body can
float easily thats why it is called matsyasan.
Procedure : Sit in padmasana pose.
Take support of your elbow and lie on your back bend your
neck with support of your hands, and try to touch your fore
head to the ground.
 Hold toes of the feet firmly with both hands and touch the
ground with the elbows.
 Stretch the stomach as up as possible.
Benefit : This asana is very useful for asthma patients provide
relief from indigestion and other disgestive problems, keep
the blood clean. Helps is curing diabetes. Helps in cough and
respiratory problems, makes body and face attractive.
Contraindication of Matsyasana :
1. Avoid this posture if any kind of neck injury.
2. Any kind of blood pressure.
3. If having migrane.
4. If having spondylists, neck or back pain.

5. If pregnancy is there.

4. Sukhasana :

Pre Stage : Keep both feet in front and sit straight.
Method : Sukhasana is simply sitting in the normal form.
Keep the left foot folded under the right leg’s thigh.
Fold right and placed it under the Left thigh.
Keep head, neck and waist straight. Keep both hands in the
meditation (palms stacked up in lap) posture.
You can use it for longer periods of meditation.
One Can change feet for sitting.
1. This posture can be used for a long time during mediation
and study, etc.
2. Straightening the waist gives strength in the legs. Pain is
removed and person can perform other postures like Ardh
Padmasan and Padmasana.
Contraindications :
1. Avoid if arthritis
2. Avoid if backache.
3. Avoid if spinal disc problem.
4. Do not practice if migrane or Anxiety occures.
5. Do not practice if week digestive system.
5. Chakrasana :
Procedure : Lie down on the back an make both leg straight.
1. Bend your knees so that the soles of your feet are on the
2. Your hands must be placed behind your shoulders and
fingers pointed towardds your shoulders.
3. Then, press your feet and plams, and lift your entire body
off the mat.
4. Hands and feets are half feet apart. Head hang gently
between hands.
5. Make the body stretch towards the top so that it becomes
circle shape.
Benefits: It affects the whole body, which gives flexibility in
muscles and bones & increases blood circulation, Relieve
waist pain. Increases the supply of oxygen in the lungs. The
overall functioning of the body increases.
Contraindication :
1. Avoid to practice if any back injury.
2. Someone having heart problem should not do this pose.
3. If having high/ low blood pressure, do not try this
4. Someone undergone with cataract surgery, avoid this

5. Do not practice if any cervical injury.


High blood pressure. A condition in which the strength of blood
against the walls of the artery is very high. Reasons for high
blood pressure increased with age, Genetic, obesity, lack of
physical activity, smoking, alcohol, more intake of salt in food,
tension or mental stress, diabetes, pregnant women are more
prone to high B.P. All these factors can lead to high blood
The main function of the heart is to supply pure blood to the
various parts of the body through different arteries when the
heart contract it pushes the blood through blood vessels and
consequently the blood pressure increase in arteries this
pressure is known as systolic blood pressure it is represented
by the first number the pressure between two heartbeats is
called diastolic blood pressure it is represented by bottom or
second number these two number of blood pressure are
measured in mm/Hg. Unit means millimeter of mercury. The
normal blood pressure of an adult is considered 120/80mm/
Hg. The person whose blood pressure readings are beyond
140/90 mm/Hg are said to be having hypertension.
High blood pressure can be controlled by doing the following
yoga asanas Tadasana, vajrasana, pavanmuktasana, ardha

chakrasana, bhujangasana, shavasana.

Q.1. Elaborate the role of Ardhchakrasana and Shavasana in

preventive the hypertension.
Ans. Asana plays an important role to prevent the various life style
disease. Following are the role of ardhchakrasan and Shavasana:
1. Ardh Chakarasana :
Procedure : Stand straight and keep your hand close to your
Place your hands on your buttocks.
Breathing gently, bend backwards while keeping the knees
Stay for sometime in this position.
Come back to starting position.
Benefits : Waist become flexible.
Strengthen back bone.
High BP comes to normal.
Tones the arms and shoulder muscles.
Precautions : Keep knees straight while bend backwards.
Shavasana : Lie flat on your back.
Keep your ams at your side and your palms facing up.
Legs should be separated and just relax.
Start concentrating from your head to your feet and relax
each part of your body and feels that you are just like a dead
Benefits : Releax whole body.
Release stress, fatigue, depression & tension.
Calms the mind and improves mental health.
Precautions : Place where Shavasana is performed should

be peaceful with no noise at all.

Back Pain

Back pain is a wide spread problem people around the world
are suffering from various problems due to changing habitat
and changing lifestyle. Back pain is one of them about 95%
of the people who sit in one place and 60% of the rest of the
people are upset with back pain and number of women are
more in them.
The main reasons for this are long sittings, the habit of modern
equipment, being more fashionable, lack of knowledge
regarding right way of exercising, weight lifting, wrong way of
sleeping, due to an accident problem can arises.
Back pain can be prevented by doing asanas as— Tadasana,
vakrasana, bhujangasana, shalabhasana and ardh


Q. “Vakrasana and Shalabhasana helps in reducing pain”.

Ans. Vakrasana is dong while sitting: In this asana back bone
is twiseted, that’s why it named as vakrasana. This asana
increases the flexibility, activeness to back bone
 Keep both feet in front and sit straight.
 Sit down stretching your legs forward on the ground.
 Bend your left leg and place it around the right knee.
 Keep spine straight, while exhaling bend towards left.
 Now place the rightarm by the outer side of left knee and
pull the left knee towards the body.
 Pull the knee so that it presures on the stomach.
 While exhaling, return to the initial position.
 Repeat it from the other side its one complete cycle do it 3
to 5 times.
Benefits : It brings flexibility in back bone and make it healthy.
Relieves stiffness from the back. Help in relieving back pain.
Shalabhasana : Shalabh means Locust in Sankrit in the end
stage of the asana body shapes like a locust that’s why it is
named as Locust.
Pre Stage : Lie down on your stomach.
Method :
Lie on your stomach.
 Place your plams under you things keep ankles close to
one another.
 Breath in and lift your legs upwards, while doing so your
chin should rest on the ground.
 Hold this position for some time after that exhale and take
down your legs in inital postion.
 Repeat this for 3 to 5 times.
Benefits :
 This asana is very helpful in back pain. Increase flexibility

reducing fat, helps in curing sciatica.

Physical Education Class 12th

UNIT - 1 Planning in Sports

UNIT - 6 Test & Measurement in Sports

UNIT - 7 Physiology and Injuries in Sports

UNIT - 8 Biomechanics and Sports

UNIT - 9 Psychology and Sports

UNIT - 10 Training In Sports

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  1. This Gives Some Good Changes In my Body, Surely i Feel good, Why Are You Waiting For! Start Doing Yoga For Weight Gain

  2. There are plenty of benefits that you can achieve from doing yoga for weight loss for beginners . Considering that it involves the entire body, it is a very good way to exercise everything at once. Obviously it is a great way to improve your flexibility, but did you know that it is also a great idea to do Yoga for weight loss as well?

  3. Marshall Govindan claims that Patanjali's 10 minute yoga for beginners was not the eight limbs of yoga (categories of yoga practices) described in the Yoga Sutras, but rather, the last three elements of the second limb, which Patanjali called "kriya yoga." This claim is evaluated in the light of what Patanjali actually says in verse 2.1 and the fact that the eight limbs perfectly describe the component parts of yoga and fit in with all the other aphorisms in his treatise.

  4. The basic strength of yoga for back pain – beginners lies in its stretching of muscles and joints and then holding it in position combined with scientific breathing technique. This, coupled with the relaxing breathing techniques reduces strain on muscles and joints, occasionally helping repositioning of tendons and muscle fibbers.