Sparsh Sinha's class 12 physical education project document summarizes 4 yoga asanas - Vajrasana, Hastasana, Trikonasana, and Ardhamatsyendrasana. For each asana, it provides the procedure, benefits, and contraindications. The introduction discusses how asanas can help prevent obesity and lifestyle diseases by stimulating blood circulation, balancing the nervous system, and benefiting body systems. The document includes sections on acknowledgements, certificates, and bibliography.
3. ACKNOWLEDGEMENT
I would like to express my special thanks of gratitude to my teacher Mr. KESHAV SIR who gave me the
golden opportunity to do this wonderful project of PHYSICAL EDUCATION on "OBESITY", Who also
helped me in completing my project. I came to know about so many new things I am really thankful
to them. Secondly i would also like to thank my parents and friends who helped me a lot in finalizing
this project within the limited time frame.
SPARSH SINHA
XIIth SCIENCE
4. CERTIFICATE
This is to certify that Mr. SPARSH SINHA student of class XII-Sc has successfully completed the project
on OBESITY under the guidance of Respected Mr. Keshav Sharma Sir during the year 2022-23 in
fulfillment of physical education assignment conducted by CBSE.
TEACHERS SIGNATURE
5. INTRODUCTION
Asana as Preventive Measures
Asana refer to the many positions in which a person sits or stands to do yoga. It is a Sanskrit word which means a
‘physical posture’. Various types of physical postures or asanas means bending and stretching the body. This
stimulates blood circulation, balance the nervous system, benefits the various systems running in our body like
digestive system, nervous system, cardiovascular system, muscles, joints etc. Asanas are beneficial for the mind,
psyche and chakras (energy centres) thus preventing from many types of lifestyle diseases. Asanas also help in
receiving stress, treating anxiety and make a person mentally rejuvenated.
6. OBESITY
● The excess weight or deposition of excess fats on body is called obesity. It
leads to various diseases like diabetes, heart diseases, hypertension, lowered
pulmonary functions, lowers life expectancy. Obesity is a condition where
your Body Mass Index (BMI) is higher than 30.
● There are various reasons of obesity such as lack of proper exercise, eating
habits, psychological factors, endocrine glands problems, familial tendency.
Males are at high risk during age 29 to 35 and females are at risk during the
age 45 to 49. The risk increases with age. Various asanas can be practised
effectively to reduce the weight, control obesity and achieve normal healthy
condition of body and mind. The major asanas to control obesity are
Vajrasana, Hastasana, Trikonasana and Ardha Matsyendrasana.
8. PROCEDURE
● It is done in sitting posture.
● Stand on the knees with the lower legs , together and stretched backwards,, the two . big toes
crossing each other.
● Lower the body and sit on your heels. Rest your buttocks on the heels and the thighs on the
calf muscles.
● Keep the hands on the knees and keep the head straight.
● Concentrate on breathing, start inhalation and exhalation.
9. BENEFITS
● Vajrasana modifies the blood flow in the lower pelvic region. It increases the. efficiency of the
digestive system.
● It helps to prevent acidity and ulcers by improving the digestion.
● It is a good meditative pose for those suffering from sciatica and severe lower back problems.
● Supta Vajrasana strengthens the muscles in back, neck and chest regions. It expands the chest
and is good for lung problems.
10. CONTRAINDICATIONS
● Vajrasana should not be practised by those suffering from severe knee pain.
● This asana should be avoided by recent surgery patients of legs or waist.
● If feel any pain in the ankles during Vajrasana, release the pose and massage the ankle with the
hands
12. ● Hastasana is done in a standing posture. Start with standing in Tadasana and twist the arms in a
way that the palms are positioned away from the torso along with thumbs facing backward.
Inhale and along with it brush away your arms out and towards the roof.
● Bring the arms parallel to one another and then without bending the shoulders push the palms
, tightly together.
● Expand the elbows completely and reach upwards. Then slightly slant your head backwards
and look at the thumbs.
● The shoulder blades need to be slithered down the spine
● Exhale along with tilting the torso towards the front from the joints of the hip into standing in a
forward bending position.
PROCEDURE
13. BENEFITS
● It stretches the complete body and provides a good massage to the arms, spine, upper and
lower back, ankles, hands, shoulders, calf muscles and thighs.
● It stretches the Organs of the stomach, and as a result enhances the digestive system and
increases the capacity of the lungs.
● This asana helps in enhancing the blood circulation of the body.
● It helps in enhancing the body postures.
● It helps in alleviating nervousness and melancholy along with providing asenSe of
Achievement.
● It helps in tightening the abdomen and helps in easing sciatica.
14. CONTRAINDICATIONS
● In case of shoulder or neck injuries, experiencing dizziness’ While staring’upwards and in case
of any other medical concerns
16. PROCEDURE
● This is done in a standing posture.
● Stand erect with feet about 3 feet apart with knees straight.
● Raise both the hands till they are in line with each other, parallel to the ground. Inhale when
you are raising the hands.
● Now bend towards the right and slightly bend the knees and touch the right foot with the
hands. Look up at the left hand. Exhale when you are bending down to touch the foot. Keep
the eyes open throughout the practice.
● Return to the standing position.
● Repeat this with the left hand touching the left foot.
● Practise as many rounds as is comfortable
17. BENEFITS
● Strengthens the legs, knees, ankles, arms and chest.
● Stretches and opens the lower back region, groin area, hamstrings, calves, shoulders, chest and
spine.
● Increases mental and physical equilibrium.
● Helps improve digestion.
● Reduces anxiety, stress, back pain and sciatica Contraindications.
● Avoid doing this if suffering from migraine, diarrhoea, neck and back injuries.
● Those with high blood pressure may do this pose but without raising their hand overhead, as
this may further raise the blood pressure.
18. CONTRAINDICATIONS
● If you are suffering from Diarrhoea,low or high blood pressure,back injury or migraine, avoid
doing TRIKONASANA
● The individual having cervical spondylitis should not perform this asana
20. PROCEDURE
● This is done in a sitting posture.
● Sit with legs straight and stretched in front of you.
● Bend the right leg, lift it and place it on the left side of the stretched left foot.
● Bend the left leg and bring close to the body. Place it under the right buttocks.
● Take the left arm around the right leg and grab the toes of the right leg with the left hand.
● Now turn towards the right and simultaneously move the right hand behind the back. Twist the
back and the neck as far right as possible. Exhale while twisting the back and neck.
● Breathe normally and slowly in this position.
● Repeat with the other leg.
21. BENEFITS
● It is one of the best poses to improve the flexibility of the spine.
● It stimulates the liver and kidneys.
● It stretches the shoulders, hips and neck.
● It energises the spine.
● It stimulates the digestive fire in the belly.
● It relieves menstrual discomfort, fatigue, sciatica and backache.
● It is therapeutic for asthma and infertility
22. CONTRAINDICATIONS
● Avoid during pregnancy and menstruation due to the strong twist in the abdomen.
● People with heart, abdominal or brain surgeries should avoid this asana.
● Avoid those who are having peptic ulcer or hernia.
● Those with severe spinal problems should avoid.
● Those with mild slipped disc can benefit but in severe cases it should be avoided
