chapter 3 hhysical educatoin class 12.docx

1. Physical EducationClass12 NotesChapter3 Yoga and Lifestyle
Asana as Preventive Measures
Asanareferto the many positionsinwhichapersonsitsorstandsto do yoga. Itis a Sanskritword
whichmeansa ‘physical posture’.Varioustypesof physical posturesorasanasmeansbendingand
stretchingthe body.Thisstimulatesbloodcirculation,balance the nervoussystem, benefitsthe
varioussystemsrunninginourbodylike digestivesystem,nervoussystem, cardiovascularsystem,
muscles,jointsetc.Asanasare beneficialforthe mind,psyche andchakras(energycentres) thus
preventingfrommanytypesof lifestyle diseases.Asanasalsohelpinreceivingstress,treating
anxietyandmake a personmentallyrejuvenated.
Obesity
The excessweightordepositionof excessfatsonbodyiscalledobesity.Itleadstovariousdiseases
like diabetes,heartdiseases,hypertension,loweredpulmonaryfunctions,lowerslifeexpectancy.
Obesityisaconditionwhere yourBodyMass Index (BMI) ishigherthan30.
There are variousreasonsof obesitysuchaslack of properexercise,eatinghabits,psychological
factors,endocrine glandsproblems,familial tendency.Malesare at highriskduringage 29 to35 and
femalesare atriskduringthe age 45 to 49. The riskincreases withage.Variousasanascanbe
practisedeffectivelytoreduce the weight,control obesityandachieve normal healthyconditionof
bodyand mind.The majorasanas to control obesityare Vajrasana,Hastasana,Trikonasanaand
ArdhaMatsyendrasana.
Theirprocedures,benefitsandcontraindicationsare listedbelow
Vajrasana [ThunderboltPose]
Procedure
 It isdone in sittingposture.
 Standon the kneeswiththe lowerlegs,togetherandstretchedbackwards,,the two.big
toescrossingeachother.
 Lowerthe bodyand sit onyour heels.Restyourbuttocksonthe heelsandthe thighsonthe
calf muscles.
 Keepthe handsonthe kneesandkeepthe headstraight.
 Concentrate onbreathing,startinhalationandexhalation.
Benefits
 Vajrasanamodifiesthe bloodflow inthe lowerpelvicregion.Itincreasesthe.efficiencyof
the digestive system.
 It helpstopreventacidityandulcersbyimprovingthe digestion.
 It isa goodmeditative poseforthose sufferingfromsciaticaandsevere lowerback
problems.
 SuptaVajrasanastrengthensthe musclesinback,neckandchestregions.Itexpandsthe
chestand isgood forlungproblems.
Contraindications
 Vajrasanashouldnotbe practisedbythose sufferingfromsevere kneepain.

2.  Thisasana shouldbe avoidedbyrecentsurgerypatientsof legsorwaist.
 If feel anypaininthe anklesduringVajrasana,release the pose andmassage the ankle with
the hands.
Hastasana
Procedure
 Hastasana isdone ina standingposture.StartwithstandinginTadasanaandtwistthe arms
ina waythat the palmsare positionedawayfromthe torsoalongwiththumbsfacing
backward.Inhale andalongwithitbrush awayyour arms outand towardsthe roof.
 Bringthe arms parallel toone anotherandthenwithoutbendingthe shoulderspushthe
palms, tightlytogether.
 Expandthe elbowscompletelyandreachupwards.Thenslightlyslantyourheadbackwards
and lookat the thumbs.
 The shoulderbladesneedtobe slithereddownthe spine
 Exhale alongwithtiltingthe torsotowardsthe frontfromthe jointsof the hipinto standing
ina forwardbendingposition.
Benefits
 It stretchesthe complete bodyandprovidesagoodmassage to the arms, spine,upperand
lowerback,ankles,hands,shoulders,calf musclesandthighs.
 It stretchesthe Organsof the stomach,and as a resultenhancesthe digestivesystemand
increasesthe capacityof the lungs.
 Thisasana helpsinenhancingthe bloodcirculationof the body.
 It helpsinenhancingthe bodypostures.
 It helpsinalleviatingnervousnessandmelancholyalongwithproviding asenSe of
Achievement.
 It helpsintighteningthe abdomenandhelpsineasingsciatica.
Contraindications
In case of shoulderorneckinjuries,experiencingdizziness’While staring’upwardsandincase of any
othermedical concerns.
Trikonasana [Triangle Pose]
Procedure
 Thisis done ina standingposture.
 Standerect withfeetabout3 feetapartwithkneesstraight.
 Raise boththe hands till theyare inline witheachother,parallel tothe ground.Inhale when
youare raisingthe hands.
 Nowbendtowardsthe rightand slightlybendthe kneesandtouchthe rightfoot withthe
hands.Look upat the lefthand.Exhale whenyouare bendingdowntotouchthe foot.Keep
the eyesopenthroughoutthe practice.

3.  Returnto the standingposition.
 Repeatthiswiththe left handtouchingthe leftfoot.
 Practise as manyroundsas is comfortable.
Beneits
 Strengthensthe legs,knees,ankles,armsandchest.
 Stretchesandopensthe lowerbackregion,groinarea,hamstrings,calves,shoulders,chest
and spine.
 Increasesmental andphysical equilibrium.
 Helpsimprove digestion.
 Reducesanxiety,stress,backpainandsciaticaContraindications.
 Avoiddoingthisif sufferingfrommigraine,diarrhoea,neckandbackinjuries.
 Those withhighbloodpressure maydothispose butwithout raisingtheirhandoverhead,as
thismay furtherraise the bloodpressure.
Ardha Matsyendrasana
(Half Spinal Twist Pose]
Procedure
 Thisis done ina sittingposture.
 Sitwithlegsstraightand stretchedinfrontof you.
 Bendthe right leg,liftitand place iton the leftside of the stretchedleftfoot.
 Bendthe leftlegandbringclose to the body.Place it underthe rightbuttocks.
 Take the leftarmaround the rightlegand grab the toesof the rightlegwiththe lefthand.
 Nowturn towardsthe right and simultaneouslymovethe righthandbehindthe back.Twist
the back and the neckas far right as possible.Exhale whiletwistingthe backandneck.
 Breathe normallyandslowlyinthisposition.
 Repeatwiththe otherleg.
Benefits
 It isone of the best posesto improve the flexibilityof the spine.
 It stimulatesthe liverandkidneys.
 It stretchesthe shoulders,hipsandneck.
 It energisesthe spine.
 It stimulatesthe digestive fireinthe belly.
 It relievesmenstrualdiscomfort,fatigue,sciaticaandbackache.
 It istherapeuticforasthmaand infertility.

4. Contraindications
 Avoidduringpregnancyandmenstruationdue tothe strongtwistinthe abdomen.
 People withheart,abdominal orbrainsurgeriesshouldavoidthisasana.
 Avoidthose whoare havingpepticulcerorhernia.
 Those withsevere spinal problemsshouldavoid.
 Those withmildslippeddisccanbenefitbutinsevere casesitshouldbe avoided.
Diabetes
Diabetesisabetterknownlifestyledisease.Ithasbecome anepidemicworldwide.Yogahelpsa lot
to control and preventthisdisease.Differentasanashelptostimulatethe productionof insuline that
helpsincontrollingdiabetes.The asanastocontrol diabetesare
Bhujangasana
Procedure
 Thisis done inlyingposture.
 Lie on the stomach andrest foreheadonthe floor.
 Keepthe feetandtoestogetherandtouchthe ground.Place the hands at shoulderlevel and
palmson floor.
 Inhale andliftthe head,chest,abdomenandkeepthe navel onthe floortake five breathsat
least.
 Exhale slowlycome down torestwithhandsbelow the headslowly.
Benefits
 It improvesthe bloodcirculationandenergisesthe heart.
 It decreasesmenstrual irregularitiesinfemales.
 It strengthensmusclesof chest,shoulders,armsandabdomen.
 It iseffective inuterine disorder.
 It improvesthe functionof reproductive organ.
 It improvesthe functionof liver,kidney,pancreasandgall bladder.
 It helpstolose weight.
 It relievesmenstrualdiscomfortandimprovesfertility.
 It reducesheadache,anxiety,insomniaandsinusitis.
 It reducesabdominal fatsandhelpsmetabolism.
Contraindications
 Pregnantwomenshouldavoidthisasana.
 Avoidthose whoare sufferingfromslipdiscorsciaticaproblemandasthma.

5.  Ulcer patientsalsoavoidthisasana.
Contraindications
 Avoidduringpregnancy.
 People havingaherniaproblemandbackache shouldnotdothisasana.
 Avoidthose whoare sufferingfromulcer,heartproblemoranysurgerieslike spineand
brain.
Paschimottanasana
Procedure
 Thisis done insittingposture.
 Siton the floorwith the outstretchedlegs.
 Inhale andlengthenthe abdomenthenliftthe chest.
 Exhale bendforwardsfromthe hips.Keepthe shouldersopenandthe headup.
 Reach forwardsandholdthe bigtoesin a lockwiththe middle andindex fingers.
 Inhale,lengthenthe torso,bringthe sternumforward.
 Exhale,bringthe chestandabdomendowntothe thighsandthe elbowsoutto the sides.
 Stay inthispositionfor5 deepbreathsandrelax the muscleswhileexhale.
 Focuson stretchingthe hamstringsratherthangettingthe headto the knees.
Benefits
 It stretcheshamstrings,spine,shouldersandhipjoints.
 It massagesthe pancreasand improves
 It relievesmenstrualdiscomfortandimprovesfertility.
 It reducesheadache,anxiety,insomniaandsinusitis.
 It reducesabdominal fatsandhelpsmetabolism.
Contraindications
 Pregnantwomenshouldavoidthisasana.
 Avoidthose whoare sufferingfromslipdiscorsciaticaproblemandasthma.
 Ulcer patientsalsoavoidthisasana.
Pawanmuktasana
Procedure
 Thisis done inlyingposition.
 Lie flaton the back and keepthe legs,straight,relax breathe.deeplyandregularly.

6.  Inhale slowlyandliftthe legsandbendinthe knees.Bringupwardstothe chesttill the thigh
touchesto stomach.
 Hug the kneesinplace andlock the fingers.
 Place the nose tipbetweenthe knees.
 Exhale slowlyandcome backto the original positioni,e.Shavasana.
 Thisis verybeneficial forstomachasThe resultsare veryimpressive.
Benefits
 It curesacidity,indigestionandconstipation.
 It ishelpful forthose sufferingfrom.gastrointestinal problems,arthritis,pain,heart
problemsandwaistpain.
 It strengthensbackmuscle andcuresback pain.
 It isverybeneficial forreproductiveorgansandformenstruationdisorder.
Contraindications
 Those whoare sufferingfromhighbloodpressure,hernia,heartproblems,slipdiscand
ulcershouldavoid.
 Duringpregnancyand menstruation,womenshouldavoidthis.
digestion.
Ardha Matsyendrasana
Procedure
 Thisis done insittingposture.
 Sitstraightwithstretchingthe legsinfrontof you thenfoldthe leftlegproperly.
 Place the ankle nearthe hip.
 Place the rightlegtowardsthe outside of the leftknee onthe ground.
 Keepstraightthe lefthand,while takingitnearthe outside of the rightknee andholdthe
righttoe.
 Foldthe righthand behindthe backand lookbackwards.
 The same shouldbe repeatedinthe alternate positionfromthe otherside also.
Benefits
 It increasesthe flexibilityandfunctionof vertebrae of the spine.
 It helpstocure constipationandindigestion.
 It increasesoxygensupplytothe lungs.
 It isbeneficial forslippeddiscpatients.
 It ishelpful intreatmentof diabetes,constipation,cervical,urinary,spinal problems.

7. Contraindications
 Avoidduringpregnancyandmenstruationcycle.
 People withcardiacproblem, abdominalorbrainsurgeriesshouldavoidthisasana.
 People havingpepticulcerorherniashouldavoid.
 Avoidthose whoare havingsevere spinal problemsandmildslippeddisc.
Asthma
Asthmaisa universal chronicairwayinflammatory disease of the airpassage causedbyexcessiveair
sensitivenessandairflow obstruction.The diseasecanbe managed,controlledandcuredby
performingvariousasanasthathelpincuringasthma.
The asanas to control asthma are
Sukasana
Procedure
 Thisis done ina sittingposition.
 Sitcross leggedonthe flooror any otherflatsurface.
 Bringone foot overthe opposite knee.Place boththe palmsonyourkneesandclose your
eyes.
 Breathe slowlyandconcentrate onthe breathingpattern.
 Continue breathinginthe same wayfor 5 minutes.
Benefits
 It helpstomake the back strongerand elongate the kneesandankles.
 It isbeneficial foropeningthe musclesof groin,hipsandthe outerthighs.
 It relievesfromphysical andmental tirednessandeliminatesworriesfromthe person’s
mind.
 It can relive frombackache aswell aspain.
 It isa goodposture to sitfor a longtime.
Contraindications
 In case of severe knee andbackinjury,itisrequiredtositoverthe foldedblanketortake the
assistance of the bolsterorpillow.
 If face difficultiesinthispose thentryplacingthe blanketorbolsterunderthe thighs.
Chakrasana
Procedure
 Thisis done inlyingposture.
 Lie downproperlyandlookupward.

8.  Bringthe feetclosertothe hipsand bendkneesupward;keep adistance of aboutone foot
betweenthe feet.
 Bringup the hands nearto the ears and putthe palmson the ground as the fingersfacingon
the shoulders.
 Gradually,liftupthe bodyinair by balancingonfeetandrotate the headbackward along
withhands slowly.
 Reach the final positionbystretchingthe whole bodytoformingapositionlooklike asemi-
circle.
 Nowmaintainthispositionaslongeraspossible.Toreachthe normal position,slowlylower
downthe bodyto touch the groundand release the handsandfeet.
Benefits
 It helpstostrengthenliver,pancreas,kidneysandheart.
 It isgood forinfertility,asthmaandosteoporosis.
 It strengthensarms,shoulders,hands,wristsandlegsbuttocks,abdomenandspine.
 It stretchesthe chestandlungs.
 It helpstostimulate the thyroidandpituitaryglands.
 It helpstoincrease energyandcounteractsdepression.
Contraindications
 Those whoare sufferingfromdiarrhoea,heartproblemsandherniashouldavoidthis.
 Avoidduringpregnancy.
 Avoidthose whohave wrist,anklesandspine pain.
 Hypertensionorhypotensionpersonshouldavoidthisasana.
Gomukhasana [CowFace Pose)
Procedure
 Thisis a sittingasana.
 Siterectand stretchboth legstogetherinfront,handsbythe side,palmrestingonthe
ground, fingersof the handstogether.
 Foldrightlegat the knee andplace iton the groundby the side of the leftbuttock.
 Bringingthe leftlegfromabove the rightleg,place itonthe groundby the side of the right
buttock.
 Nowplace the palmson the knee one above the otherandsit erect.
 Aftersome time returntothe original position.
 Change the positionof the legsi.e.byplacingthe rightknee above andthe leftknee down
and repeatthisas muchas you can.

9. Benefits
 It helpstostretchand strengthen the musclesof the ankles,hipsandthighs,shoulders,
triceps,innerarmpitsandchest.
 It ishelpful inthe treatmentof sciatica.
 It enhancesthe workingsof the kidneysbystimulatingit,thushelpingthose sufferingfrom
diabetes.
 Regularpractice can reduce stressandanxiety.
Contraindications
 Those whoare sufferingfromshoulder,kneeorbackpainshouldavoidthis.
 People sufferingfromanykindof knee injury/problemavoidthis.
Parvatasana (MountainPose)
Procedure
 it downonthe floorina cross leggedpositionorSukhasanaandPadmasana(lotusppse).
 Bringthe handsinthe front and interlockthe fingers.
 Breathe outand move the handsoverthe head.Keepthe fingersinterlockedandhands
stretchedupwards.
 Pull the torsoin upwarddirectionand stretch.
 Holdthispositionfora little longerandbreathe
normally.
 Bringdownthe handsas inoriginal position.Unlockthe handsandkeepthemaside and
stretchthe legsinthe frontand relax.
Benefits
 It helpstoimprove the bloodcirculationaround the body.
 It reducesmental fatigue andimprovesthe memory.
 It reducesmuscle pain,especiallyinbackandneckregions.
 It helpstoreduce the problemsof carpal tunnel syndrome,rheumaticstiffness.
 It helpsinstimulatingthe synthesisof growthhormone.
Contraindications
 Don’tbendthe elboworoverstrainthe knees.
 Avoidanyforwardmovement.
 Avoidhunchingof the backduringsittingposition.
 People withhunchback,stiff shouldershouldavoid.

10. Bhujangasana
Procedure
 Thisis done inlyingposture.
 Lie on the stomach andrest foreheadonthe floor.
 Keepthe feetandtoestogetherandtouchthe ground.Place the hands at shoulderlevel and
palmson floor.
 Inhale andliftthe head,chest,abdomenandkeepthe navel onthe floorandtake five
breathsat least.
 Exhale slowlyandcome downtorestwithhandsbelow the headslowly.
 It isequallyeffective inall the cases.
Benefits
 It givesa goodstretchto the lungs,shoulders,chestandabdomen.
 It ishelpful instressrelease.
 It isknownto openupthe lungsandthe heart i.e.ithelpsprotectfromdiseasesof
bronchiatis.
 It relievessciaticaandasthma.
Contraindications
 Avoidif sufferingfromhernia,backinjuries,carpal tunnel syndrome.
 Avoidduringpregnancy.
 Avoidif undergone recentabdominalsurgeries.
Paschimottasana
Procedure
 Thisis done insittingposition.
 Sitstraightwiththe legstogetherbystretchinginfront.Keepthe headneckandspine erect.
 Place the palmson the respective knees.
 Nowbendthe headand trunkslowlyforwardandcatch the toeswiththe thumb,index and
middle fingerswithoutbendingknees.
 Take a deepbreathandexhale slowly.
 Bendthe arm and try to touch the elbow onthe floor.
 Afterfewsecondsslowlyreturntoyourstartingposition.
 Breathe normally.
Benefits
 It relievesstressandrelaxesthe mind.

11.  It removesanxiety,angerandirritability.
 It stretchesthe spine andbringsflexibility.
 It helpstoremove constipationanddigestive disorder.
 It isuseful forincreasingheight.
 It ishelpful forwomenafterchildbirth.
Contraindications
 Pregnantwomenshouldavoidthisasana.
 Avoidthose whoare sufferingfromslipdiscorsciaticaproblemandasthma.
 Ulcer patientsalsoavoidthispractice.
Matsyanasana
Procedure
 Thisis done inlyingposition.
 Sitand foldboththe legstogether.
 Slowlylie downonthe backand holdthe elbows.
 Place the palmsnexttoears, towardsthe shoulderblade.
 Raise the trunkand headthenpresspalmsand waistandplace the crownof the headon the
floor.
 Place boththe hands onthe thighsthenrelax the elbow onthe floorandtryto holdthe toe
withthe fingers.
 Crownof headand lowerbodyonthe floormakingan arc shape on the back. Maintainthis
pose at least50 or 100 counts.
 Nowcarefullyrelease the fingersfromthe toes,push the palmsonthe floorthenraise the
headand the shoulderbladesandtake rest.Straightenthe legsandtake apositionof
Savasana.
Benefits
 It reducesheadache causedbystiffnessof the neck.
 It refreshesbackmusclesandthe spinal cord.
 It cures asthma and respiratorydisorders.
 It will be helpful totake deepsleepornormal sleepandgetemancipate frominsomniadue
to workstress.
Contraindications
 Avoidthose whoare sufferingfromhighorlow bloodpressure.
 Avoidthose whoare sufferingfrom migraine.,

12.  Avoidthose whoare sufferingfrom‘seriouslower-backorneckinjury.
Hypertension
Bloodpressure isthe force of bloodinthe arteries.Whenthispressure becomes –abnormallyhigh
thenit iscalledhypertensionorhighbloodpressure.Stressisamajorfactor that causes
hypertension.Yogacanbe a verybeneficial therapyforcontrollingbloodpressure.The gentle,
soothingpractice of asanassettlesbothmindandbodyand reducesstresswhichcauses
hypertension.There are differenttypesof asanasforthe treatmentof hypertension.
Tadasana [Mountain Pose]
Procedure
 Thisis a standingasana.
 Standstraightwiththe feettogether.
 Slowlyliftthe toesandplace thembackon the floor.
 Pull upthe kneecapsandsqueeze the thighs.
 Inhale andliftupfromthe waist.
 Breathe andholdfor 4 to 8 breaths.
 Exhale anddrop the shouldersdown.
Benefits
 It improvesbodyposture andreducesflatfeetproblem.
 Knees,thighsandanklesbecome stronger.
 Buttocksand abdomengettoned.
 It helpstoalleviate sciatica.
 It alsomakesspine more agile.
 It helpstoincrease heightandimprove balance.
 It regulatesdigestive,nervousandrespiratorysystems
Contraindications
 Avoidduringheadaches.
 Avoidduringinsomnia.
 Avoidduringlowbloodpressure.
Vajrasana [ThunderboltPose]
 It isdone in sittingposture.
 Standon the kneeswiththe lowerlegstogetherandstretchedbackwards,the twobigtoes
crossingeachother.
 Lowerthe bodyand sit onyour heels.Restyourbuttocksonthe heelsandthe thighsonthe
calf muscles.

13.  Keepthe handsonthe kneesandkeepthe headstraight.
 Concentrate onbreathing,startinhalationandexhalation.
Benefits
 It enhancesbloodcirculation.
 It helpstoimprove digestion.
 Foodgetsdigestedwell if one sitsinVajjasanaaftertakingmeals.
 It relievesexcessive gastrouble orpain.
 Nervesof legsandthighsare strengthened.
 It helpstomake knee andankle jointsflexible.
 It preventsfromcertainrheumaticdiseases.
Contraindications
 Avoidif acute trouble orstiffnessinfoot,ankle andknees.
 Avoidduringslipdiscconditions.
Pawanmuktasana
Procedure
 Thisis done inlyingposition.
 Lie flaton the back and keepthe legsstraight,relax,breathedeeplyandregularly.
 Inhale slowlyandliftthe legsandbendinthe knees.Bring upwardstothe chesttill the thigh
touchesto stomach.
 Hug the kneesinplace andlock the fingers.
 Place the nose tipbetweenthe knees.
 Exhale slowlyandcome backto the original positioni.e.Shavasana.
 Thisis verybeneficial forstomachabs.The resultsare veryimpressive.
Benefits
 It helpstostrengthenthe back.
 It massagesthe abdominal muscles.
 It helpsindigestion.
 It reducesbellyfat.
Contraindications
 Those whoare sufferingfromhighbloodpressure,hernia,heartproblems,slipdiscand
ulcershouldavoid.
 Duringpregnancyand menstruation,womenshouldavoidthis.

14. Ardha Chakrasana Procedure
 Thisis a standingasana.
 Standstraightand arms alongside the body.
 Balance the weightequallyonbothfeet.
 Breathingin,extendthe armsoverhead, palmsfacingeachother.
 Bendbackwards,pushthe pelvisforward,keepingthe armsinline withthe ears,elbowsand
kneesstraight,headupandliftingthe chesttowardsthe ceiling.
 Breathingout,bringthe arms downand relax.
Benefits
 It stretchesthe frontuppertorso.
 It tonesthe arms and shouldermuscles.
Contraindications
 Avoidduringheadache.
 Avoidduringseriousbackinjury.
Bhujangasana
Procedure
 Thisis done inlyingposture.
 Lie on the stomach andrest foreheadonthe floor.
 Keepthe feetand toestogetherandtouchthe ground.Place the hands at shoulderlevel and
palmson floor.
 Inhale andliftthe head,chest,abdomenandkeepthe navel onthe floorandtake five
breathsat least.
 Exhale slowlyandcome downtorestwithhandsbelow the headslowly.
Benefits
 It increasesimmunity.
 It strengthensthe backmusclesandspinal cord.
 It helpstocure lumbagoandlowerbackpainproblems.
 It helpstocure kidneyrelateddiseases.
 It givesfastcure for disordersof ovariesinwomen.
Contraindications
 Avoidduringpregnancy.
 People havingaherniaproblemandbackache shouldnotdothisasana.

15.  Avoidthose whoare sufferingfromulcer,heartproblemoranysurgerieslike spineand
brain.