chapter 3 physical education ppt 2022-2023

1. CHAPTER-3 XIITH YOGA AND LIFESTYLE
• Asanas as Preventive Measures
• Obesity: Procedure, Benefits and contraindication for Vajrasana, Hastasana,
Trikonasana, Ardh Matsyendrasana.
• Diabetes: Procedure, Benefits and contraindication for Bhujangasana,
Paschimottasana, Pavan Muktasana, Ardh Matsyendrasana.
• Asthma: Procedure, Benefits and contraindication for Sukhasana, Chakrasana,
Gomukhasana, Parvatasana, Bhujangasana, Paschimottasana, Matsyasana.
• Hypertension: Procedure, Benefits and contraindication for Tadasana, Vajrasana,
Pavan Muktasana, Ardh Chakrasana, Bhujangasana, Sharasana,
• Back Pain: Procedure, Benefits and contraindication for Tadasana, Ardh
Matsyendrasana, Vakrasana, Shalabhasana, Bhujangasana

2. MEANING AND IMPORTANCE OF YOGA
• Yoga is derived from a Sanskrit word “Yuj” in verb form which means to unit or to join. Yog is its noun form and
means union. It is concerned with the union of the individual soul with the absolute or divine soul. It is a science of
development of man’s consciousness. Yoga is the “unification of Atma with Paramatma”. It also means the
unification of Physical, mental, intellectual and spiritual aspects of human being. The following definitions can be
beneficial to understand the meaning of Yoga:
a) “Checking the impulses of mind in yoga” – Patanjali
b) “Yoga is attaining the pose” – Maharishi Ved Vyas
c) “Yoga is spiritual Kamdhenu” –Swami Sampurnanda
d) “The knowledge about Shiva and Shakti is Yoga” - Agam
e) “Oneness of man with God is known as yoga” Shri Bharti Krishna Tirth
f) In Bhagwad Gita, Lord Krishna says, “skill in actions or efficiency alone is Yoga’

3. IMPORTANCE OF YOGA
Yoga is a ‘science’ as well as ‘art of living ’for a healthy ,happy and prosperous life. Regular practice of yoga
develop and purifier body and mind .It develop ability to control our sense organ to function properly. It relaxes our
stress and tension. It cures many chronic diseases to benefit health of the individual. The effects are as under:
(1) Improves Cardiovascular System :-Yoga asanas and pranayams improve the efficiency of cardiovascular
system
(2) Away from cardiac problems
(3) Proper Functioning of Digestive Organs
(4) Control over Sense Organs
(5) Relaxes Stresses and Tensions
(6) Develops Concentration
(7) Good Posture
(8) Cure Diseases
(9) Removes Ortho Problems
(10) Prevents Ageing

4. ASANAS AS PREVENTIVE MEASURES
• After yama and niyama, asanas come on third number. Asana means ‘position or posture of body’. It also
means to sit in easy posture. Due to its popularity most of the people think that yoga is nothing but asana.
They are not aware that asana is a step towards yoga. In fact, asana are performed to keep the body
flexible agile and young. Asanas also enhance the beauty of the body by reducing inappropriate
accumulation of fat in the body. There are various types of asanas such as corrective asanas, relaxative
asanas and meditative asanas. These types of asanas have different types of effects on various organs of
body. These asanas activate the functions of various organs. Asanas can be performed from young age to
old age without any problem.
Asanas as Preventive measures
(1) Improves Cardiovascular System :-Yoga asanas and pranayams improve the efficiency of
cardiovascular system
(2) Away from cardiac problems (3) Proper Functioning of Digestive Organs
(4) Control over Sense Organs (5) Relaxes Stresses and Tensions
(6) Develops Concentration (7) Good Posture
(8) Cure Diseases (9) Removes Ortho Problems
(10 )Prevents Ageing

5. OBESITY
• Obesity is that condition of the body in which the amount of fat
increases at extreme level.
• Obesity is a medical condition in which excess body fat has accumulated
accumulated to the extent that it may have an adverse effect on health.

6. CAUSE OF OBESITY

7. WHAT ASANAS IS ADVISABLE FOR OBESITY?
• VAJRASANA (वज्रासन) :-It is a meditative asana .Vajrasana is a kneeling
pose and it takes its name from the Sanskrit word Vajra, which means
diamond or thunderbolt. Asana means pose.
• PADA HASTASANA (पादहस्तासन):- Padahastasana is derived from the
Sanskrit name pada which means foot, hasta which means hand and
asana means pose.
• TRIKONASANA (त्रिकोणासन) :- This asana is called triangle pose. The
name trikonasana comes from the Sanskrti words trikona which means
triangle and asana menas posture.
• ARDHMATSEYENDRASANA( अर्ध मत्सस्येन्द्रासन) :- The name comes from
the Sanskrit words Ardha means half, matya means fish endra means
king and asana means posture or seat.

8. DEFINE PROCEDURE, BENEFITS AND CONTRAINDICATIONS
(PRECAUTIONS)FOR VAJRASANA
• VAJRASANA (वज्रासन) :-It is a
meditative asana .Vajrasana is
a kneeling pose and it takes
its name from the Sanskrit
word Vajra, which means
diamond or thunderbolt.
Asana means pose.

9. PROCEDURE OF VAJRASANA
• In this Asana we sit with fixed legs with hands over knees and back
straight. Body Rests over the ankles . Throw your attention to your
breathing. You could close your eyes to concentration on your breathing
and calm your mind.

10. BENEFITS OF VAJRASANA
 Vajrasan improves digestion and eliminates constipation
 Control obesity.
 This asana strengthens the back and relieves Sciatica.
 Improves leg muscles and pelvic muscles.
 Cures gastric problem, flat foot and arthritis.
 It is meditative pose to perform various pranayams.
 It help to ease out labour pain and also reduce menstrual
cramps

11. PRECAUTIONS AND CONTRAINDICATIONS
•This exercise should be avoided if you suffer from hernia
•back injuries
•carpel tunnel syndromes
•headaches
• pregnancy.

13. DEFINE PROCEDURE, BENEFITS AND CONTRAINDICATIONS
(PRECAUTIONS)FOR PADA HASTASANA
• PADA HASTASANA (पादहस्तासन):-
Padahastasana is derived from the
Sanskrit name pada which means
foot, hasta which means hand and
asana means pose.

14. PROCEDURE FOR PERFORMING PADAHASTASANA
 Bend forward until the fingers or palms
of the hands touch the floor on either
side of the feet, try to touch the knee with
the forehead. Do not strain keep the
knee straight, inhale while bending
forward. Try to contract the abdomen in
the final position to expel the maximum
amount of air from the lungs.

15. BENEFITS OF PADA HASTASANA
• Relaxes neck and shoulders by relieving tension.
• Boosts creativity, intimacy, motivation, and relationships.
• Balances opposites in the body to promote overall well-being.
• Calms the mind and soothes central nervous system.
• Stretches hamstrings, back body.
• Make the body very flexible.
• It help to eliminate excess belly fat.
• It improves digestion and reduce constipation.
• It makes the spine flexible and tones the nerves.
• Improves blood circulation.

16. PRECAUTIONS AND CONTRAINDICATIONS
•People suffering from severe back pain
• High blood pressure
•Heart problems
• Knee problems
•Sciatica or abdominal hernia should not practice this
asana.
•Overstretching might put a lot of stress on your knees,
thigh, calf, ankle and may result in a sprain.

18. DEFINE PROCEDURE, BENEFITS AND CONTRAINDICATIONS
(PRECAUTIONS)FOR TRIKONASANA
• TRIKONASANA
(त्रिकोणासन) :- This
asana is called triangle
pose. The name
trikonasana comes
from the Sanskrti
words trikona which
means triangle and
asana menas posture.

19. PROCEDURE FOR PERFORMING TRIKONASANA
• Stand straight. First and fore most
stand straight(Tadasana), now
spread your legs apart about ¾ of
your height and right leg facing the
right side, left leg slightly inside
facing forward about 45 degrees. ...
• Extend your arms and bend. ...
• Eyes up the skies. ...
• Statue for 1 minute.

20. BENEFITS OF TRIKONASANA
 Performing trikonasana helps in stretching hips, back muscles, chest and
shoulders also stretches the spine.
 Provides strength to the thighs, claves and buttocks.
 Stimulates the spinal nerves.
Trikonasana improves the flexibility of the spine, correct alignment of
shoulders.
It relives from the backache, gastritis, indigestion, acidity, flatulence.
 It assists treatments of neck sprains, reduces stiffness in the neck,
shoulders and knees, strengthen the ankles and tones the reproductive
organs.

21. PRECAUTIONS AND CONTRAINDICATIONS
• If you suffer from neck problem, do not look upward. Just
continue looking straight and make sure both sides of your
neck are evenly elongated.
• If you suffer from high blood pressure, look downwards instead
of looking upwards.
• If you have a heart condition, it is best to practice this asana
against a wall while placing the top arm on the hip.
• It is best to avoid this asana if you are suffering for low blood
pressure or headaches.

23. DEFINE PROCEDURE, BENEFITS AND CONTRAINDICATIONS
(PRECAUTIONS)FOR ARDHMATSEYENDDRASANA
ARDHMATSEYENDRASANA( अर्ध
मत्सस्येन्द्रासन) :- The name comes
comes from the Sanskrit words
Ardha means half, matya means
fish endra means king and
asana means posture or seat.

24. PROCEDURE FOR PERFORMING ARDHMATSEYENDDRASANA
• The left heel is keep under the right
thigh and right leg is crossed over the
left thigh. After that hold the right toe
with left hand and turn your head and
back to the right side. In this position
move the trunk sideways. Then,
perform the asana in the reverse
position.

25. BENEFITS OF ARDHMATSEYENDDRASANA
• flexibility of hips and spine increase.
• Removes the wastes and improves digestion.
• Stimulates heart, kidney, liver, spleen and lungs.
• Neck, hips and shoulders open.
• Relieve in fatigue, sciatica, backache and menstrual discomfort.
• Cleans the internal organs.
• Release excess toxins and heat from tissues and organs.
• Energises and stretches the backbone.

26. PRECAUTIONS AND CONTRAINDICATIONS
•Should be avoided during pregnancy and menstruation
due to the strong twist in the abdomen.
•Care should be taken for those with peptic ulcer or
hernia.
•People with heart, abdominal or brain surgeries should
not practice this asana.
•People with severe spinal problems should avoid this
asana.