The document summarizes four yoga poses (asanas) that can help prevent and reduce obesity: 1. Vajrasana focuses on improving digestion and reducing belly fat. 2. Trikonasana stretches the hips and shoulders while strengthening the core. 3. Ardha Matsyendrasana twists the torso to improve circulation and digestion. 4. Pada Hastasana massages organs and improves metabolism. The poses are described along with their benefits, proper form, and any precautions.

1. PHYSICAL EDUCATION
Art Integrated
Project
NAME-Yuvraj Singh
CLASS – 12TH
Section - SCIENCE (MATHS)
JAIPUR SCHOOL

2. Acknowledgement
• A large number of people deserve my thanks for the help
they provided me for the preparation of this project.
• First of all, I would like to express my special thanks to our
teacher Astha Rathore who gave me the opportunity to
work on this wonderful project.
• I would also like to thank my friends and my parents for
all the help and information they provided me to prepare
this object.
• At last, I would also like to express my sincere gratitude to
all who directly or indirectly, have lent their helping hand
in this venture.

3.  Obesity is defined as abnormal or excessive fat
accumulation that presents a risk to health.
 A body mass index over 25 is considered overweight, and
over 30 is obese. The issue has grown to epidemic
proportions, with over 4 million people dying each year due
to it according to the WHO.

4. 
Yoga is essentially a spiritual discipline based on
an extremely subtle science, which focuses on
bringing harmony between mind and body. It is an
art and science of healthy living. The word ‘Yoga’ is
derived from the Sanskrit root ‘Yuj’, meaning ‘to
join’ or ‘to yoke’ or ‘to unite’.
Yoga contains various types of asanas and these
asanas are an effective method to prevent against a
wide variety of diseases – Obesity, Hypertension
and Diabetes, to name a few.
Yoga

5. YOGAAGAINST OBESITY
Yoga is an ancient technique that has always aimed at
promoting holistic living through better lifestyle,
improved food habits and a physical regime. Being a
natural technique that focuses on controlled breathing
through various postures, yoga is a completely natural
and harm free alternative for weight loss pills.
Here are a few yogasanas that if
performed regularly can help in shedding
your weight and prevent obesity : -

6. 
 Vajrasana is a simple sitting yoga pose. Its name comes
from the Sanskrit word vajra, which means thunderbolt
or diamond.
Procedure
1. Kneel down on the ground and stretch the lower legs back while you
keep them together. Make sure that your big toes perfectly cross each
other.
2. Lower your body gently in such a manner that your buttocks rest on the
heels with your thighs placed on the calf muscles.
3. Now place both hands on the knees and focus your gaze forward while
keeping your head perfectly straight.
4. Direct your attention to the rhythm of your breathing.Enhancing the
awareness of your breathing process and observe carefully the way
you breathe in and breathe out.
5. Close your eyes for calming your mind and concentrating on your
breathing process.
1. Vajrasana

7. 
Benefits
 Vajrasana can greatly improve the functioning of the digestive process.
When practiced regularly,it can also eliminatethe problem of
constipationand help considerably in dealing with obesity.
 It also ensures enhanced blood circulation throughout the body.
 It can strengthenthe back effectively and remove patients who are
suffering from sciatica and lower back problems.
 The asana is also ideal for improvingthe efficiency of the pelvic muscles.
 Vajrasana can ease out the labor pains during pregnancyand minimize
menstrual cramps.
 It can help in minimizingbelly fat and also assist in losing weight.
 Vajrasana can also help the practitioner to attain a calm and relaxed state
of mind. It can help in improvingthe functioning of the nerves.
 This asana can also help in improvingthe functions of the liver.
 The asana can make the ankle and knee joints flexible, thus preventing
some forms of rheumatic diseases.
 It can also remove the pain associatedwith arthritis.
 It can tone the hamstrings and tighten the muscles present in the thighs.
Vajrasana

8. 
Contraindications and Precautions
 If you have recently undergone some kind of surgeryin the knees or
have got knee pains or other knee problems, you should not practice
this asana.
 In case you have spinal column ailments or slip disc conditions that
affect the lower vertebrae, you should not perform Vajrasana.
 Pregnant women practicing this asana must keep their knees at a
distance from each other so that they do not put any pressure on the
abdomen.
 Patients of a hernia, intestinal ulcers, joint pains, foot problems, ankle
problems or issues related to the small or large intestine should
refrain from practicing this specific pose under all circumstances.
Vajrasana

9. 
2. Trikonasana
Trikonasana, also called triangle pose, is a foundational
standing pose in yoga that strengthens and lengthens the
hamstrings and groin while also opening the shoulders and
stretching the hips. "Trikona” is a Sanskrit word for “triangle,”
while “asana” means “pose.” The foundational posture is
named for the triangle shape your body makes as you bring
your bottom hand to the floor and keep your feet grounded
during the move.

10. 
Procedure
1. Position your body. Starting in the mountain pose (or Tadasana), move your feet a
little wider than shoulder-width apart, and extend your arms, so they’re parallel to the
ground with your palms facing down. If you’re starting on the right side, the right foot
should be at a 90° angle with the end of the mat, with your left foot at a 45° angle.
2. Bend to the side. Take a deep breath, then exhale as you bend your body at the hip
joint, extending to the side over the right leg towards the right heel (if you’re starting
on the right). Keep the sides of your waist long, not scrunched. Lengthen your tailbone
towards your back heel.
3.Reach with your arms. As you reach your right arm down to your right foot, gently
grab your ankle with your right hand. At the same, your left arm should be extending
upwards, with the fingers of your left hand pointed towards the ceiling, forming a
straight, vertical line with your arms and shoulders.
4. Hold and repeat. With your shoulders aligned, turn your head and look up to the
ceiling. Briefly hold, then return to the starting neutral position and repeat with the left
leg.
Trikonasana

11. 
Benefits
 Increases stability. Trikonasanaactivates your core muscles, which aids
in balance and stability.
 Stretches and lengthens the spine. This pose can reduce stiffness in the
spine and back, resulting in increased flexibility.
 Opens the hips and shoulders.Trikonasana unlocks the hip flexors and
shoulders,increasing mobility and reducing injury risk. Perform this pose
on both sides to get equal benefits to the right hip and left hip.
 Stimulates your organs. Trikonasana activates your core and upper body,
which can stimulate your digestive organs, improving your
metabolism and thus helping against Obesity.
 Reduces stress. Trikonasanacan target the lower back, which is where
some people carry their stress. This pose can help release that tension,
resulting in reduced anxiety and a more stable emotional state.
Trikonasana

12. 
Contraindications and Precautions
 Avoid doing this pose if you are suffering from low or high Blood Pressure.
As the flow of blood goes the opposite way it may become uncomfortable
for someone suffering from Blood Pressure.
 Any kind of neck injury. While doing this asana the neck is tilted and is
hanging downwards , hence if you already have a neck injury, further
damage to the nerves and the muscles around the neck is likely
 Any kind of back injury. Needless to say any back injury takes a good time
to heal and in this Asana the Back is put to test, so it must be avoided.
 Any injury of the hamstring muscles. Especially if you are an athlete , you
should take care and avoid this Asana till healing takes place.
 A weak digestive system can cause migraine and dizziness as you bend
your neck and head, so advisable to avoid this and work on the digestive
organs first through simple breathing techniques before trying this Asana.
Trikonasana

13. 
3.Ardha
Matsyendrasana
Ardha Matsyendrasana (Half Lord of
the Fishes Pose/Seated Twist Pose) is
a deep, restorative twist that is both
strengthening and rejuvenating. Your
entire torso twists in the pose, which
improves circulation, helps with
digestion, and improves spinal
mobility.
The name for this asana is derived
from Sanskrit, ardha, meaning
"half"; matsya, meaning "fish";
indra, meaning "king"; and asana,
meaning "pose.".

14. 
Procedure
 Sit up with the legs stretched out straight in front of you, keeping the
feet together and the spine erect.
 Bend the left leg and place the heal of the left foot beside the right hip
(optionally, you can keep the left leg straight).
 Take the right leg over the left knee.
 Place the left hand on the right knee and the right hand behind you.
 Twist the waist, shoulders and neck in this sequence to the right and
look over the right shoulder.
 Keep the spine erect.
 Hold and continue with gentle long breaths in and out.
 Breathing out, release the right hand first (the hand behind you),
release the waist, then chest, lastly the neck and sit up relaxed yet
straight.
 Repeat to the other side.
 Breathing out, come back to the front and relax.
Ardha Matsyendrasana

15. 
Benefits
1. Helps in the agility of the spine.
2. The poses and postures of this yoga elongate the spine.
3. Restoration of the natural alignment of the spine.
4. Releases the lower back muscles and provides relief from lower
back pain.
5. Aids in maintaining normal rotation of your spinal cord.
6. The Ardha Matsyendrasana Yoga posture helps calm the mind.
As a result, you feel de-stressed and can sleep better.
7. Regulates your digestive system, thus improving digestion.
8. Helps those experiencing sciatica and a slipped disc
9. Strengthens shoulders, neck, and hips.
10. Gives your inner thighs the stretch it needs.
Ardha Matsyendrasana

16. 
Contraindictions and Precautions
 Should be avoided during pregnancy and menstruation
due to the strong twist in the abdomen.
 People with Heart, abdominal or brain surgeries should
not practice this asana.
 Care should be taken for those with peptic ulcer or hernia.
 Those with severe spinal problems should avoid and
those with mild slipped disc can benefit but in severe
cases it should be avoided.
 If you twist fast, you are at risk of injury to the spine.
Ardha Matsyendrasana

17. 
4.Pada Hastasana
Padahastasana is a standing forward fold
and one of the 12 basic postures of Hatha
yoga. It is also the third pose of surya
namaskar, the sun salutation sequence. It
is believed to reduce tamas, which means
heaviness or inertia in the body.
This pose's name comes from the Sanskrit
pada which means "foot," hasta meaning
"hand" and asana meaning a "seat" or
"posture."
The English name for padahastasana is
gorilla pose or hand under foot pose.

18. 
Procedure
 Stand erect with your feet
kept close together.
 Inhale deeply and slowly.
 Stretch both your arms straight above your head.
 Keep your body erect and feel it stretch upwards.
 Exhale. Bend forward and down with your arms
outstretched.
 Keep your knees straight and your head close to your
knees.
 Grip the back of your lower legs (your calves) with your
hands.
 Breathe evenly. Maintain the position for up to a minute.
Pada Hastasana

19. 
Benefits
 Massages the digestive organs
 Alleviates flatulence, constipation, and
indigestion
 Spinal nerves are stimulated and toned
 Increases vitality
 Improves the metabolism thus helping prevent
obesity.
 Improves concentration
 Helps with nasal and throat diseases
Pada Hastasana

20. 
Contraindications and Precautions
 People suffering from conditions like hypertension and heart problems
should not practice Padahastasana.
 One should not practice this asana if he or she is suffering from an
ulcer.
 Those who are suffering from hip injuries, vertigo, knee problems,
abdominal hernia, and sciatica should never practice this asana.
 Padahastasana is strictly forbidden for people having lower back pains
or any other kind of spinal problems.
 Since overstretching can cause a major amount of stress on the thigh,
knees, calf, and ankle thereby causing sprains, it is important that a
person does not put too much of effort while performing it. Instead, the
best thing to do is to increase the intensity of the practice gradually.
Pada Hastasana