Yoga As Preventive Measure For Lifestyle Diseases | Chapter 3 Notes 2023

Yoga And Lifestyle

Yoga and Lifestyle both are interrelated. If you do Yoga regularly then you can lead a good lifestyle.

Asanas are the third step of eight elements after Yama and Niyam. Asanas are slow stretching activities, in which holding body postures brings stability of body and poise to mind.  

Yoga Aasans are categorised into three parts

• Cultural Asana: For overall body fitness 

• Meditative and Relaxative Asana: For improving mental activities 

• Therapeutic Asana: For curing various health problem

These Asanas are performed in standing, sitting and lying or inverted postures. The warming up in Yoga is performed with Surya Namaskar. 

Yoga Asanas are slow stretching activities in which heart rate, breathing rate and body temperature remain normal. The effects of Asanas are internally felt and not observable. 

Yoga Asanas As Preventive Measures

Yoga Asanas have great curative, preventive and therapeutic effects. Asanas can cure and prevent many chronic health problems such as:

• Skeletal or Ortho related problems: Asanas can prevent and cure many ortho related problems such as Kyphosis, Round Shoulder, Lordosis, Scoliosis, Knock knees, Bow legs, Flat foot, Neck Spondylitis 

• Digestion related: Asanas can prevent and cure many digestive related health problems e.g. diabetes, obesity, underweight, constipation, food intolerance, Gastric problem and many more. 

• Concentration related problems: Asanas prevent and cure stress and tension, control anxiety, stabilize mind and improve memory 

• Immunity related problems: Asanas can improve the immunity to a great extent, thus prevent cold, cough, viral infection, communicable diseases, asthma etc.

• Cardiac related:  It also prevent coronary artery disease, heart attack, congestive heart failure, varied blood pressure

• Nerve related: It prevents Paralysis, Sciatica, Parkinson, weak muscle cramps. 

Benefits of Yoga Asanas

• It improves physical and mental abilities to a great extent
• It increases the concentration and control behaviour
• Our bones and Joints become strong 
• Increase blood circulation 
• Respiratory organs become strong and efficient 
• Efficiency of digestive system increases 
• Nervous system gets strengthen 
• Glandular activity is stimulated and regulated properly Efficiency of excretory system enhances 
• Immune system gets strengthen 
• Improves cardiovascular system 
• Control over sense organs 
• It gives relaxation from stress and tensions 
• It develops good posture 
• It removes ortho problems 
• It prevents premature aging 

Obesity

Obesity is a condition in which excess body fat has accumulated to the point that it may have a negative effect on health. The excess fat of the body gets deposited under the skin, especially in areas like the abdomen, chest, shoulder, buttocks, and legs.

Obesity increases the likelihood of various diseases and can be a result of genetic or environmental factors, or a combination of both. One needs to be aware of the potential risks due to their weight.
In today’s world where nearly everyone is overweight, obesity is becoming more commonplace.

Obesity leads to many health problems. Yoga asanas can cure these problems by increasing physical activity and controlling glandular function. 

Asanas that prevents obesity are as follows:

Tadasana (Mountain Pose):

Procedure: Stand upright, keeping a distance of 2 inches between your feet. Inhale and lift your hands above the head, also lift your heels off the ground, balancing your entire body weight on your toes

Benefits: Improves posture, increase height, strengthens thighs and ankles, promotes body awareness, and enhances focus and concentration.

Contraindications: Avoid Tadasana if you are: Having headaches, long blood pressure, pregnant women

Katichakrasana (Standing Spinal Twist):

Procedure: Stand with feet hip-width apart, place hands on your waist. Now, take a deep breath while raising your arms to shoulder level and twist your upper body to one side. Repeat on the other side.

Benefits: Stimulates the spine, improves flexibility in the back, and massages abdominal organs for better digestion.

Contraindications: Avoid if you have severe back problems, recent abdominal surgery, or hernia.

Pavanmuktasana (Wind-Relieving Pose):

Procedure: Lie on your back, bring one knee towards your chest, and hug it with both hands. Repeat with the other knee.

Benefits: Relieves gas and bloating, massages abdominal organs, and strengthens the lower back.

Contraindications: Avoid if you have recent abdominal surgery or intestinal issues.

Matsyasana (Fish Pose):

Procedure: Lie on your back, arch your chest upwards, and rest the crown of your head on the floor. Place hands under your hips for support.

Benefits: Stretches the chest and neck, stimulates the throat chakra, and improves respiratory function.

Contraindications: Avoid if you have neck or back injuries. Use caution if you have high blood pressure or migraine.

Halasana (Plow Pose):

Procedure: Lie on your back, lift your legs overhead, and lower them behind your head towards the floor. Support your back with your hands.

Benefits: Stretches the spine, shoulders, and hamstrings, and stimulates the thyroid gland.

Contraindications: Avoid if you have neck or back injuries, high blood pressure, or during menstruation.

Pachimottanasana (Seated Forward Bend):

Procedure: Sit with legs extended, bend forward reach towards your toes, and lengthen your spine.

Benefits: Stretches the entire back of the body, stimulates abdominal organs, and calms the mind.

Contraindications: Avoid if you have back injuries, pregnancy, or herniated discs.

Ardha-Matsyendrasana (Half Lord of the Fishes Pose):

Procedure: Sit with one leg bent, place the foot on the opposite side of the knee, twist your torso, and hold the knee with the opposite hand.

Benefits: Increases spine flexibility, stimulates abdominal organs, and improves digestion.

Contraindications: Avoid if you have back or spinal injuries.

Dhanurasana (Bow Pose):

Procedure: Lie on your stomach, bend your knees, and lift your chest and legs by holding your ankles.

Benefits: Stretches the entire front body, strengthens the back muscles, and stimulates the organs in the abdomen.

Contraindications: Avoid if you have neck, back, or abdominal injuries, or if you are pregnant.

Ushtrasana (Camel Pose):

Procedure: Kneel, arch back, reach and hold the heels, tilt head back, hold, and return.

Benefits: Stretches front body, improves posture, aids digestion, and opens chest.

Contraindications: Avoid with neck/back injuries, high/low blood pressure, heart/respiratory issues.

Suryabedhan Pranayama (Right Nostril Breathing):

Procedure: Sit comfortably, close left nostril, inhale through right nostril, close right, exhale left.

Benefits: Increases alertness, balances nervous system, improves digestion, and enhances mental clarity.

Contraindications: Avoid with severe respiratory issues, dizziness, or discomfort. Practice mindfully.

Diabetes

Diabetes occurs when sugar builds up in our bloodstream, instead of being used by the cells in our body.

Diabetes is a disease in which the body is unable to produce insulin, the hormone that regulates blood sugar levels. This can lead to increased sugar levels in the blood which can affect organs, causing blindness, kidney failure, cardiovascular disease, and impotence.

There are three main types of diabetes: type 1 diabetes results from an autoimmune disorder; type 2 diabetes develops when the body produces insulin but does not use it properly; gestational diabetes occurs only during pregnancy.

Insulin is a hormone that your body produces to help make glucose from your food. Insulin helps carry the glucose from the blood into muscle, fat, and liver cells.

It also keeps sugar from building up in your bloodstream. When you have a lot of insulin in your system it means that these cells are absorbing more glucose from your blood than they would normally do.

Katichakrasana (Standing Spinal Twist):

Procedure: Stand with feet hip-width apart, twist your upper body to one side, and gaze over the shoulder. Repeat on the other side.

Benefits: Stimulates the spine, improves flexibility in the back, and massages abdominal organs for better digestion.

Contraindications: Avoid with severe back problems, recent abdominal surgery, or hernia.

Pavanmuktasana (Wind-Relieving Pose):

Procedure: Lie on your back, hug one knee towards your chest. Repeat with the other knee.

Benefits: Relieves gas and bloating, massages abdominal organs, and strengthens the lower back.

Contraindications: Avoid with recent abdominal surgery or intestinal issues.

Bhujangasana (Cobra Pose):

Procedure: Lie on your stomach, place palms beside shoulders, and lift your upper body while keeping hips on the floor.

Benefits: Strengthens the back muscles, opens the chest, and improves spine flexibility.

Contraindications: Avoid with back injuries or pregnancy. Use caution if you have carpal tunnel syndrome.

Shalabhasana (Locust Pose):

Procedure: Lie on your stomach, lift legs and upper body off the floor, keeping arms stretched forward or beside the body.

Benefits: Strengthens the back, buttocks, and legs, and improves posture.

Contraindications: Avoid with back injuries, herniated discs, or pregnancy.

Dhanurasana (Bow Pose):

Procedure: Lie on your stomach, bend knees, and lift your chest and legs by holding your ankles.

Benefits: Stretches the entire front body, strengthens the back muscles, and stimulates abdominal organs.

Contraindications: Avoid with neck, back, or abdominal injuries, or if pregnant.

Supta-Vajrasana (Reclined Thunderbolt Pose):

Procedure: Kneel, bend backward, and lower your upper body onto the floor while keeping thighs vertical.

Benefits: Stretches thighs and abdomen, improves digestion, and opens the chest.

Contraindications: Avoid with knee, back, or ankle injuries, and if you have difficulty kneeling.

Paschimottanasana (Seated Forward Bend):

Procedure: Sit with legs extended, reach towards your toes, and lengthen your spine.

Benefits: Stretches the entire back of the body, stimulates abdominal organs, and calms the mind.

Contraindications: Avoid with back injuries, pregnancy, or herniated discs.

Ardha-Matsyendrasana (Half Lord of the Fishes Pose):

Procedure: Sit with one leg bent, place the foot on the opposite side of the knee, twist your torso, and hold the knee with the opposite hand.

Benefits: Increases spine flexibility, stimulates abdominal organs, and improves digestion.

Contraindications: Avoid with back or spinal injuries.

Mandukasana (Frog Pose):

Procedure: Sit in a kneeling position, spread knees wide, and press hips towards the floor.

Benefits: Stretches thighs and groins, stimulates abdominal organs, and improves digestion.

Contraindications: Avoid with knee or hip injuries.

Gomukasana (Cow Face Pose):

Procedure: Sit with legs crossed, stack one knee on top of the other, and bring opposite arms behind your back to interlace fingers.

Benefits: Stretches hips, shoulders, and chest, and improves posture.

Contraindications: Avoid if you have shoulder or knee injuries.

Yogmudra:

Procedure: Sit with legs crossed, interlock fingers behind the back, and bend forward, bringing the hands over the head.

Benefits: Stretches the entire spine, shoulders, and arms, and improves digestion.

Contraindications: Avoid with severe back or shoulder issues.

Ushtrasana (Camel Pose):

Procedure: Kneel, arch back, reach for heels, tilt head back, hold, and return.

Benefits: Stretches front body, improves posture, aids digestion, and opens chest.

Contraindications: Avoid with neck/back injuries, high/low blood pressure, heart/respiratory issues.

Kapalabhati (Skull-Shining Breath):

Procedure: Sit with a straight spine, forcefully exhale through the nose while pulling the belly in. Passive inhale follows.

Benefits: Cleanses the respiratory system, invigorates the mind, and improves lung capacity.

Contraindications: Avoid with respiratory issues, hypertension, or pregnancy. Practice with caution if you have any abdominal or heart conditions.

Asthma

Asthma is an inflammatory respiratory disease. It is characterized by episodes of wheezing, chest tightness, and shortness of breath. These episodes often develop either spontaneously or after exposure to irritants such as tobacco smoke, dust mites, or pollen.

During an asthma attack, the lining cells in the lungs release a substance that causes inflammation and allergies which leads to changes in airway smooth muscle tone and the bronchial tubes become more narrow.

Asthma affects people of all ages, most often starting during childhood. People must do regular Yoga to cure asthma

Yoga therapy is the most preferred natural remedy for asthma as it is effective and has no side effects.

Asanas that prevents:

Tadasana (Mountain Pose):

Procedure: Stand upright, keeping a distance of 2 inches between your feet. Inhale and lift your hands above the head, also lift your heels off the ground, balancing your entire body weight on your toes

Benefits: Improves posture, increase height, strengthens thighs and ankles, promotes body awareness, and enhances focus and concentration.

Contraindications: Avoid Tadasana if you are: Having headaches, loq blood pressure, pregnant women

Urdhva Hastottanasana (Raised Hands Pose):

Procedure: Stand with feet together, raise arms overhead, interlock fingers, and stretch upward.

Benefits: Stretches the entire body, improves lung capacity, and increases energy levels.

Contraindications: Avoid if you have shoulder or neck injuries.

Uttan Mandukasana (Extended Frog Pose):

Procedure: Start in Child’s Pose, then stretch arms forward and lift hips off the heels.

Benefits: Stretches thighs, groins, and abdomen, and improves digestion.

Contraindications: Avoid if you have knee or hip injuries.

Bhujangasana (Cobra Pose):

Procedure: Lie on your stomach, place palms beside shoulders, and lift your upper body while keeping hips on the floor.

Benefits: Strengthens the back muscles, opens the chest, and improves spine flexibility.

Contraindications: Avoid with back injuries or pregnancy. Use caution if you have carpal tunnel syndrome.

Dhanurasana (Bow Pose):

Procedure: Lie on your stomach, bend knees, and lift your chest and legs by holding your ankles.

Benefits: Stretches the entire front body, strengthens the back muscles, and stimulates abdominal organs.

Contraindications: Avoid with neck, back, or abdominal injuries, or if pregnant.

Ushtrasana (Camel Pose):

Procedure: Kneel, arch back, reach for heels, tilt head back, hold, and return.

Benefits: Stretches front body, improves posture, aids digestion, and opens chest.

Contraindications: Avoid with neck/back injuries, high/low blood pressure, heart/respiratory issues.

Vakrasana (Half Spinal Twist Pose):

Procedure: Sit with legs extended, bend one knee, place the foot outside the opposite knee, and twist your torso.

Benefits: Increases spine flexibility, massages abdominal organs, and aids digestion.

Contraindications: Avoid if you have severe back problems, recent abdominal surgery, or hernia.

Kapalbhati (Skull-Shining Breath):

Procedure: Sit with a straight spine, forcefully exhale through the nose while pulling the belly in. Passive inhale follows.

Benefits: Cleanses the respiratory system, invigorates the mind, and improves lung capacity.

Contraindications: Avoid with respiratory issues, hypertension, or pregnancy. Practice with caution if you have any abdominal or heart conditions.

Gomukhasana (Cow Face Pose):

Procedure: Sit with legs crossed, stack one knee on top of the other, and bring opposite arms behind your back to interlace fingers.

Benefits: Stretches hips, shoulders, and chest, and improves posture.

Contraindications: Avoid if you have shoulder or knee injuries.

Matsyasana (Fish Pose):

Procedure: Lie on your back, arch your chest upwards, and rest the crown of your head on the floor. Place hands under your hips for support.

Benefits: Stretches the chest and neck, stimulates the throat chakra, and improves respiratory function.

Contraindications: Avoid if you have neck or back injuries. Use caution if you have high blood pressure or migraine.

Anuloma-Viloma (Alternate Nostril Breathing):

Procedure: Sit comfortably, close one nostril with your thumb, inhale through the other nostril, then close it with your ring finger, and exhale through the opposite nostril.

Benefits: Balances the flow of energy, calms the mind, and reduces stress and anxiety.

Contraindications: There are no major contraindications, but if you have any respiratory issues, practice gently.

Hypertension

A person has hypertension when their blood pressure is more than 140/90. This condition can affect the arteries, valves, and other parts of the circulatory system. It’s common at any age but it is most commonly found in adults aged 30 to 60 years old or those who are obese.

Hypertension can also be a risk factor for heart disease, stroke, kidney damage, and other diseases. Many people have mild high blood pressure while some people have severe high blood pressure.

Asanas that prevents:

Tadasana (Mountain Pose):

Procedure: Stand upright, keeping a distance of 2 inches between your feet. Inhale and lift your hands above the head, also lift your heels off the ground, balancing your entire body weight on your toes

Benefits: Improves posture, increase height, strengthens thighs and ankles, promotes body awareness, and enhances focus and concentration.

Contraindications: Avoid Tadasana if you are: Having headaches, loq blood pressure, pregnant women

Urdhva Hastottanasana (Raised Hands Pose):

Procedure: Stand with feet together, raise arms overhead, interlock fingers, and stretch upward.

Benefits: Stretches the entire body, improves lung capacity, and increases energy levels.

Contraindications: Avoid if you have shoulder or neck injuries.

Uttan Mandukasana (Extended Frog Pose):

Procedure: Start in Child’s Pose, then stretch arms forward and lift hips off the heels.

Benefits: Stretches thighs, groins, and abdomen, and improves digestion.

Contraindications: Avoid if you have knee or hip injuries.

Bhujangasana (Cobra Pose):

Procedure: Lie on your stomach, place palms beside shoulders, and lift your upper body while keeping hips on the floor.

Benefits: Strengthens the back muscles, opens the chest, and improves spine flexibility.

Contraindications: Avoid with back injuries or pregnancy. Use caution if you have carpal tunnel syndrome.

Dhanurasana (Bow Pose):

Procedure: Lie on your stomach, bend knees, and lift your chest and legs by holding your ankles.

Benefits: Stretches the entire front body, strengthens the back muscles, and stimulates abdominal organs.

Contraindications: Avoid with neck, back, or abdominal injuries, or if pregnant.

Ushtrasana (Camel Pose):

Procedure: Kneel, arch back, reach for heels, tilt head back, hold, and return.

Benefits: Stretches front body, improves posture, aids digestion, and opens chest.

Contraindications: Avoid with neck/back injuries, high/low blood pressure, heart/respiratory issues.

Vakrasana (Half Spinal Twist Pose):

Procedure: Sit with legs extended, bend one knee, place the foot outside the opposite knee, and twist your torso.

Benefits: Increases spine flexibility, massages abdominal organs, and aids digestion.

Contraindications: Avoid if you have severe back problems, recent abdominal surgery, or hernia.

Kapalbhati (Skull-Shining Breath):

Procedure: Sit with a straight spine, forcefully exhale through the nose while pulling the belly in. Passive inhale follows.

Benefits: Cleanses the respiratory system, invigorates the mind, and improves lung capacity.

Contraindications: Avoid with respiratory issues, hypertension, or pregnancy. Practice with caution if you have any abdominal or heart conditions.

Gomukhasana (Cow Face Pose):

Procedure: Sit with legs crossed, stack one knee on top of the other, and bring opposite arms behind your back to interlace fingers.

Benefits: Stretches hips, shoulders, and chest, and improves posture.

Contraindications: Avoid if you have shoulder or knee injuries.

Matsyasana (Fish Pose):

Procedure: Lie on your back, arch your chest upwards, and rest the crown of your head on the floor. Place hands under your hips for support.

Benefits: Stretches the chest and neck, stimulates the throat chakra, and improves respiratory function.

Contraindications: Avoid if you have neck or back injuries. Use caution if you have high blood pressure or migraine.

Anuloma-Viloma (Alternate Nostril Breathing):

Procedure: Sit comfortably, close one nostril with your thumb, inhale through the other nostril, then close it with your ring finger, and exhale through the opposite nostril.

Benefits: Balances the flow of energy, calms the mind, and reduces stress and anxiety.

Contraindications: There are no major contraindications, but if you have any respiratory issues, practice gently.

Back Pain

Back pain can be discomforting and debilitating. It can result from an injury, activity or some medical condition. Back pain can affect people of all ages and for various reasons. 

As people get older, chances of developing lower back pain increase due to various factors such as previous occupation or degenerative disc disease. 

Lower back pain may be linked to the bony lumbar spine, discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, lower back muscles, abdominal and pelvic internal organs, and the skin around the lumbar area.

Back pain can also result from everyday activities or poor posture. Adopting a hunched sitting position when using computers can also result in increased back and shoulder problems over time.

Many yogasanas are designed to get rid of this very challenging problem.

Asanas that prevents:

Tadasana (Mountain Pose):

Procedure: Stand upright, keeping a distance of 2 inches between your feet. Inhale and lift your hands above the head, also lift your heels off the ground, balancing your entire body weight on your toes

Benefits: Improves posture, increase height, strengthens thighs and ankles, promotes body awareness, and enhances focus and concentration.

Contraindications: Avoid Tadasana if you are: Having headaches, loq blood pressure, pregnant women

Urdhva Hastottanasana (Raised Hands Pose):

Procedure: Stand with feet together, raise arms overhead, interlock fingers, and stretch upward.

Benefits: Stretches the entire body, improves lung capacity, and increases energy levels.

Contraindications: Avoid if you have shoulder or neck injuries.

Ardha Chakrasana (Half Wheel Pose):

Procedure: Stand with feet hip-width apart, place hands on your lower back, and gently arch your back while looking upward.

Benefits: Opens the chest and shoulders, improves spine flexibility, and energizes the body.

Contraindications: Avoid with back issues, heart conditions, or low blood pressure.

Ushtrasana (Camel Pose):

Procedure: Kneel, arch back, reach for heels, tilt head back, hold, and return.

Benefits: Stretches the front body, improves posture, aids digestion, and opens the chest.

Contraindications: Avoid neck or back injuries, high/low blood pressure, heart/respiratory issues.

Vakrasana (Half Spinal Twist Pose):

Procedure: Sit with legs extended, bend one knee, place the foot outside the opposite knee, and twist your torso.

Benefits: Increases spine flexibility, massages abdominal organs, and aids digestion.

Contraindications: Avoid with severe back problems, recent abdominal surgery, or hernia.

Sarala Matsyendrasana (Easy Spinal Twist Pose):

Procedure: Sit with legs extended, bend one knee and cross it over the other leg, then twist your torso to the opposite side.

Benefits: Enhances spine flexibility, massages abdominal organs, and stimulates digestion.

Contraindications: Avoid if you have severe back issues or recent abdominal surgery.

Bhujangasana (Cobra Pose):

Procedure: Lie on your stomach, place palms beside shoulders, and lift your upper body while keeping hips on the floor.

Benefits: Strengthens the back muscles, opens the chest, and improves spine flexibility.

Contraindications: Avoid with back injuries or pregnancy. Use caution if you have carpal tunnel syndrome.

Gomukhasana (Cow Face Pose):

Procedure: Sit with legs crossed, stack one knee on top of the other, and bring opposite arms behind your back to interlace fingers.

Benefits: Stretches hips, shoulders, and chest, and improves posture.

Contraindications: Avoid if you have shoulder or knee injuries.

Bhadrasana (Butterfly Pose):

Procedure: Sit with legs bent, bring the soles of your feet together, and hold your feet with hands. Gently flap your knees up and down.

Benefits: Stretches the inner thighs, stimulates abdominal organs, and improves flexibility in the hips.

Contraindications: Avoid with knee or groin injuries.

Makarasana (Crocodile Pose):

Procedure: Lie on your stomach, place one hand on top of the other, rest your head on your arms, and relax.

Benefits: Relaxes the body and mind, reduces stress, and releases tension in the back and neck.

Contraindications: There are no specific contraindications for Makarasana. It is generally safe for everyone.

Nadi Shodhana Pranayama (Alternate Nostril Breathing):

Procedure: Sit comfortably, close one nostril with your thumb, inhale through the other nostril, then close it with your ring finger, and exhale through the opposite nostril.

Benefits: Balances the flow of energy, calms the mind, and reduces stress and anxiety.

Contraindications: There are no major contraindications for Nadi Shodhana Pranayama. However, if you have any respiratory issues, practice gently.

Yoga and lifestyle chapter 3 CBSE, class 12 Physical Education notes. This CBSE Physical Education class 12 notes have a brief explanation of every topic that the NCERT  syllabus has.

You will also get ncert solutions, CBSE class 12 Physical Education sample paper, CBSE Physical Education class 12 previous year paper.

Short Answer (SA) Type Questions

1. Explain Yoga and Asana.

Ans– Yoga is derived from the Sanskrit word Yuj. It means the unity of body, mind, and spirit. Patanjali has been described as a way to stabilize the mind for the union of soul (Atma) and God (Paramatma).

Asana refers to the position in which a person sits/stands to do Yoga. Asanas are beneficial for the muscles, joints, cardiovascular system, nervous system, and lymphatic system. It prevents the body from various lifestyle diseases.

2. What are the benefits of doing various asanas?

Ans. The benefits of doing various asanas are as follows: 

• Asanas play a significant role in making our muscles strong.
• Asanas improve flexibility of the body thus preventing injuries.
• Asana ensures smooth Functioning of the organs.
• Asanas help in mental development.
• Asanas help in relieving tension and stress.
• Asanas help in curing lifestyle diseases like diabetes and hypertension.

3. What is the role of yoga in  lifestyle diseases?    (CBSE 2019)

Ans. Yoga plays prominent role in preventing lifestyle diseases are as follows

• Yoga gives relief from physical and mental ailments.
• Regular practice of yoga relieves mental stress. Yoga makes a person free from anger, anxiety and emotional disturbances.
• Cold, cough, insomnia, asthma, constipation, arthritis, acidity, diarrhea etc. can be prevented with the  regular practice of yogic asanas.
• Postural deformities can be prevented by the regular practice of yoga.

4. What is obesity? Is it a disease? Explain your answer.

Ans. Obesity is a medical condition in which excess body fat is accumulated to the extent that it has a negative effect on health.

Obesity in itself is not a disease but the condition of obesity leads to many diseases. This is because a person becomes extremely fat and the organs, glands, organ systems cannot function properly.

When the body does not function properly, then it gives birth to many diseases like diabetes, hypertension, cardiovascular diseases, etc.

5. Write the details about the benefits of urdhva hastasana.

Ans.  The benefits of Uddhav hastasana are as follows 

• It stretches the complete body and provide a good massage to the arms, spine, upper and lower back, ankles, hands, shoulders, calf muscles and thighs. 
• It enhance the function of digestive system and increase the capacity of the lungs.
• This asana helps in improving the blood circulation of the body.
• It helps in improving the body posture

6. Write down the procedure of Trikonasana.

Ans. The procedure of Trikonasana is as follows: 

• Stand straight and hands alongside.
• Raise both the hands till they are not in line with each other, parallel to the ground. Inhale when you are raising your hands.
• Now, bend towards the right and bend the trunk sideways and touch the right foot with your hands. Look up at the left hand.
• Return to the standing position.
• Repeat this with the left hand touching the left foot.

7. What are the ways to prevent diabetes?

Ans. The ways to prevent diabetes are as follows:

Reduce the consumption of white bread, rice, processed food, sugary drinks, jam, jelly, etc.

Eat whole grains like brown rice, oatmeal, millets, vegetables, and fruits.

Do physical exercises that include asanas like Bhujangasana, Paschimottanasana, Pavanamuktasana and Ardha Matsyendrasana.

8. Explain the procedure of anyone asana used to cure diabetes.    (CBSE 2020)

Ans. Pavanamuktasana helps in curing diabetes. The procedure of Pavanamuktasana is as follows:

• This is done in a 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.
• Hold the knees and lock the fingers.
• Place the nose tip between the knees. Exhale slowly and come back to the original position.

9. Explain the procedure of ‘Bhujangasana’. (CBSE 2019) 

Ans. The procedure of Bhujangasana is as follows: 

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

10. What are the advantages of Bhujangasana?

Ans. The advantages of Bhujangasana are as follows

• It improves the blood circulation in the body.
• It decreases menstrual irregularities in females.
• It strengthens muscles of chest, shoulders, arms and abdomen,
• It is effective in preventing urinary disorders.
• It improves the functioning of the reproductive organ.
• It improves the function of liver, kidney, pancreas and gallbladder.

11. Explain the procedures of Paschimottanasana. 

Ans. The procedure of doing this asana is as follows: 

• This is done in sitting posture.
• Sit on the floor with the outstretched legs.
• 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.

12. Differentiate between Paschimottanasana and Pavanamuktasana.

Ans. Differentiate between Paschimottanasana and Pavanamuktasana are as follows:

13. What are the main causes of asthma and What symptoms does it show? 

The main causes of asthma are as follows 

• Allergy from airborne substances like pollen grains, dust, mites, mold etc.
• Air pollutants and irritants like smoke suspended in the air.
• Respiratory infections like common cold. 
• It can also occur due to genetic factors 

Symptoms of asthma 

• Shortness of breath 
• Coughing, sneezing too much 
• Frequent respiratory infection 
• Chest tightness 
• Wheezing 

14. What do you understand about hypertension? Describe the procedure for performing any one Yogic asana which reduces hypertension.

Ans. Hypertension occurs when the blood pressure of a person becomes abnormally high i.e. beyond the acceptable limits.

One Yogic asana which reduces hypertension is the Tadasana (Mountain Pose or Tree Pose). It is performed in the following ways

Stand erect and place your legs slightly apart, with your hands hanging alongside your body.

Make your thigh muscles firm. Then lift your kneecaps while ensuring you do not harden the lower part of your belly.

Hold the pose for 10-20 seconds and return to normal position. Then repeat 10 times.

15. State the contraindications of Gomukhasana and the benefits of Shavasana.

Ans. There are the following contraindications of Gomukhasana: 

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

There are the following benefits of Shavasana: 

• 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.

Long Answer (LA) Type Questions

1. Explain the contraindications of Pada hastasana, Matsyendrasana and Urdhva hastasana. 

Ans.  Contraindication of Pada hastasana are as follows

• A person who is suffering from a spinal problem should avoid doing it.   
• Also avoid, if you have any type of knee or neck injury.

Contraindications of Ardha Matsyendrasan are as follows

• Avoid doing 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 a peptic ulcer or hernia should avoid it.
• Those with severe spinal problems should avoid it.
• Those with mild slipped discs can do it but in severe cases it should be avoided.

Contraindications of Urdhva Hastasana 

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

2. The modern lifestyle is the root cause of many diseases. Justify the statement.

Ans. It is true that the modern lifestyle is the root cause of many diseases. This type of lifestyle promotes more sedentary work.

In the absence of a proper amount of physical activities, the body tends to gain weight that gives rise to obesity.

Obesity causes improper functioning of the organs and organ systems. It also increases lethargicness and reduces the rate of metabolism.

Consuming excess amounts of fat and not burning enough calories causes various diseases like hypertension and diabetes. 

Air pollution and irritants like smoke, lead, which are suspended in the air, cause respiratory infections and asthma. 

Air pollution is also a result of modern lifestyle as it is caused by the burning of Fossil fuels. Another result of the modern lifestyle is the rise in eating of processed foods, canned foods, sugar drinks, that have high calories.

3. Which are the asanas Practiced for Preventing asthma? Give benefits and contraindications of any two asanas.

Ans. Asana practiced for preventing asthma are Sukhasana

Benefits

• It helps to make the back stronger and elongates the knees and ankles.
• It is beneficial for opening the muscles of the groin, hips and outer thighs.
• It relieves physical and mental tiredness and eliminates worries from the mind. 

Contraindications

In case of severe knee and back injury, it is required to sit over a folded blanket or take the assistance of a bolster or pillow.

If difficulties are faced in this pose, then try placing the blanket or bolster under the thighs.

Chakrasana (Wheel Pose)

Benefits

• It helps to strengthen the liver, pancreas, kidneys and heart.
• It is good for infertility, asthma and osteoporosis.
• It strengthens the arms, shoulders, hands, wrists, legs, buttocks, abdomen and spine.
• It stretches the chest and lungs.

Contraindications

• Those who are suffering from diarrhoea, heart problems and hernia should avoid this asana.
• Those who have wrist, ankles and spine pain should avoid it.
• Those with hypertension or hypotension should avoid this asana.

4. What are the procedures of Parvatasana and Ardha Chakrasana?

Ans. The procedure of Parvatasana is as follows

• Sit down on the floor in (cross- legged position).
• Bring the hands in the front and interlock the fingers.
• Breathe out and move the hands over the head. Keep the fingers interlocked and stretch hands upwards.
• Pull the torso in upward direction and stretch.
• Hold in this position for sometime and then return to normal position.

The procedure of Ardha Chakrasana is as follows: 

• This is done in standing position.
• Stand straight and arms alongside the body.
• Balance the weight equally on both feet.
• Breath in, extend the arms overhead, palms facing each other.
• Bend backwards, push the pelvis forwards, keeping the arms in line with the ears, elbows and knees straight, head up, and lifting the chest upward
• Breath out, bring the arms down and relax.

5. Explain the procedure, benefits, and contraindications of Tadasana. (2018)

Ans. Tadasana Mountain Pose

The procedure of Tadasana is as follows

• This is done in standing position,
• Stand straight and join the feet together.
• Toes nmst 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 upwards.
• Hold for 4 to 8 breaths.
• Exhale and drop the shoulders down.

The benefits of Tadasana are as follows: 

• It helps in correcting the body posture.
• It increases the flexibility of the ankles, thighs and joints.
• Buttocks and abdomen get toned.
• It helps in increasing height and improves balance.

Contraindications of Tadasana are as follows: 

• Avoid during headaches.
• Avoid it if you have insomnia.
• Avoid during low blood pressure.

Case Based Questions

l. Mehak, a Yoga instructor at XYZ School was consulted by a student of class 11 in relation to her being overweight. The child wants to asanas to reduce her weight 

Based on this case answer the following question

(i) What might be the causes of Mehak being overweight?

Ans. The causes for Mehak’s overweight are excess consumption of fats, sugar, caloric-rich foods, lack of exercise, and improper functioning of glands.

(ii) In which way Mehak can make out that the student is overweight or obese?

Ans. Mehak can make out the student’s overweight by determining the Body Mass Index. If the BMI is more than 30 then the student is obese and if between 24.5 to 29.5 then overweight.

2. Mr. Anil aged 45 years is diagnosed with Diabetes’. He is obese and has a sedentary lifestyle. He has a family history of Diabetes.

Based on this case, answer the following questions.  

(i)  How many types of Diabetes are there?

Ans. There are two types of Diabetes. 

Type I – In which insulin is not produced in the body and Type Il – In which the body is unable to use it effectively.

(ii) Which asanas can be recommended for Mr. Anil?

Ans. To cure diabetes, Bhujangasana and Paschimottanasana can be recommended for Mr. Anil.

3. Asanas are defined as the ability to put the body in a position that will make organs and glands of the body more efficient. This subsequently improves the health of the mind and body. Doing certain asanas regularly prevents and even cures many lifestyle diseases like hypertension, diabetes, asthma and reduces obesity. Based on this, answer the following questions.

(i) What is the importance of asanas?

Ans. Asanas improve the flexibility of the body, enhance the functioning of bones, muscles, and ligaments.

(ii) How do asanas rejuvenate the mind?

Ans. Asanas help in relieving stress, treating anxiety, and making a person mentally rejuvenated.

Frequently Asked Questions

Multiple Choice Questions

1. Choose the odd one out. Asana helps to improve:

a. Blood circulation

b. Depth of respiration

c. Speed

d. Digestive system

2. Pawanmuktasana is also known as ________.

a. Cobra pose

b. Calming Posture

c. Mountain pose

d. Wind relieving pose

3. Who is called the founder of Yoga in India?

a. Patanjali

b. Sushrutha

c. Aryabhatta

d. Balmiki

4. According to Asthangyog, Asana lies in what place:

a. Second

b. Third

c. First

d. Fifth

5. Sukhasana should be avoided in ________.

a. Knee problems

b. Pregnancy

c. Asthma

d. Hypertension

6. The word YOGA is derived from the Sanskrit word:

a. Yug

b. Yud

c. Yuj

d. Yum

7. Obesity can be reduced by the regular practice of certain asanas. Among the most beneficial asana is:

a. Shavasana

b. Vajrasana

c. Pawanmuktasana

d. Bhujangasana

8. Asanas that can help us to control Asthma is ________.

a. Sukhasana

b. Pawanpuktasana

c. Trikonasana

d. Vajrasana

9. What is the BMI range for a healthy person?

a.  <18

b. 18.5-24.9

c. 25-30

d. 35-40

10. Blood pressure is the force of blood in the arteries. When this pressure becomes abnormally high then it is called ________.

a. Hypertension

b. Heart Attack

c. Blood sugar

d. Cardiac arrest

11. Obesity and Diabetes are ________.

a. Lifestyle diseases

b. Incurable diseases

c. Psychological diseases

d. Uncommon diseases

12. Obesity is a condition in which the person weighs ________ more than the normal weight.

a. 15%

b. 20%

c. 25%

d. 30%

Final Words

From the above article you must have learnt about ncert cbse class 12 Physical Education notes of chapter 3 Yoga and lifestyle. We hope that this crisp and latest Physical Education class 12 notes will definitely help you in your exam.