CHAPTER 3

YOGA AND LIFESTYLE

PART 1

By: Dr. Rajesh Vashisht

TOPICS TO BE COVERED

I. Asanas as preventive
measures
II.Obesity
III.Diabetes
MEANING OF ASANAS
To sit in a comfortable position for
everlasting period of time is called asana.
ASANAS AS PREVENTIVE MEASURE

Asanas can be preventive measures as they provide

following physiological benefits which ultimately helps in
avoiding various lifestyle disease. The following are the
benefits of asanas for prevention of diseases:

a) Bones and joints become strong

b) Circulation of blood becomes normal
c) Immune system is strengthened
d) Respiratory organs become efficient
e) Efficiency of excretory system enhances
f) Muscles become strong
BENEFITS OF ASANAS FOR
PREVENTION OF DISEASES
• Bones and Joints Become Strong: As a result of performing asanas regularly,
the bones, cartilages and ligaments become strong. Along With this, the height
of children is enhanced. The joints are able to bear more pressure. Asanas also
enhance the flexibility of joints. The flexibility of spine is also enhanced.
Postural deformities can also be prevented and corrected. Arthritis is also
cured by performing asanas. Due to spinal injuries, problems like back pain,
sciatica and cervical pain develop. By performing asanas these problems are
greatly controlled.
• Muscles Become Strong: By performing asanas regularly, muscles of the body
become strong. The efficiency of muscles increases. Fat does not accumulate
in the body.
• Circulation of Blood Becomes Normal: As a result of practicing asanas
regularly , the stroke volume as well as cardiac output increase because
cardiac muscles start working more strongly and efficiently. Blood circulation is
improved and blood pressure normalizes and stabilizes. The level of blood
cholesterol reduces. By performing asanas , the lactic acid and acid phosphate
are excreted from muscles quickly and easily Which reduces fatigue.
BENEFITS OF ASANAS FOR
PREVENTION OF DISEASES
• Respiratory Organs Become Efficient: By doing asanas regularly, the
respiratory organs become efficient . The size of the lungs and chest also
enhances. As a result of doing asanas, the Will power becomes strong and
various diseases such as cough, asthma and cancer of trachea can be
prevented.
• Efficiency of Digestive System Increases: By performing asanas regularly, all
the organs of digestive system of our body begin to work effectively. The
absorption of food becomes efficient. The storage of bile in gall bladder in
concentrated form is enhanced , appetite increases, stomach and intestines
are also strengthened. Constipation , Indigestion and gas trouble are reduced.
• Nervous System Strengthens: As a result of regular practice of asanas, our
nervous system strengthens. The working efficiency of synapse enhances. The
neuro-muscular coordination increases. Activities of our body Will be done
expending less energy . The secretion of adrenaline remains good. The
secretion of adrenaline depends on sympathetic nervous system. The reaction
time also reduces. Mental power also improves. Memory improves and feeling
of disappointment reduces. Regular practice of asanas reduces anxiety and
stress. It also reduces sleep disorders.
BENEFITS OF ASANAS FOR
PREVENTION OF DISEASES
• Glandular Activity is Stimulated and Regulated Properly: By doing asanas
regularly, the glandular activity is stimulated and regulated properly. Glands
start producing hormones in sufficient quantity Which are collected and kept so
that they may be utilized at the time of need. The demand of insulin reduces.
Indeed, regular practice of asanas improve diabetes management. Asanas
help in maintaining a balanced development of our body.
• Efficiency of Excretory System Enhances: Regular practice of asanas
enhances the efficiency of all the excretory organs. As a result, the waste
products such as lactic acid, acid phosphate, urea, uric acid, sulphates, etc.,
are excreted quickly and properly Which in turn help in delaying fatigue.
• Immune System is Strengthened: By carrying out regular practice of asanas ,
our immune system is strengthened. We, as a result, become less prone to
various communicable diseases.
OBESITY

Obesity is that condition of the body in

which the amount of fat increases to
extreme levels.
PROCEDURE, BENEFITS AND
CONTRAINDICATIONS FOR
VAJRASANA
Procedure:
It is a meditative asana. Kneel down on the ground with your
knees, ankle and toes touching the ground. Your toes should be
stretched backwards. Now place your palms of both hands on
the knees. The upper body should be straight. At this time, the
breathing should be deep, even and slow.
Benefits:
a) It is helpful for concentration.
b) It is helpful in curing dysentery, back pain and chest diseases.
c) It enhances memory.
d) It cures problems related to menstruation.
Contraindications:
a)A person suffering from joint pain should not perform
vajrasana.
b) The individuals who have any spinal column problem should
not perform vajrasana.
PROCEDURE, BENEFITS AND
CONTRAINDICATIONS FOR
PADAHASTASANA
Procedure:
Bend forward until the fingers or palms of the hands touch
the floor on either side of the feet. Try to touch the knees
with the forehead. Do not strain. Keep the knees straight.
Exhale while bending forward. Try to contract the
abdomen in the final position to expel the maximum
amount of air from the lungs.
Benefits of Pada Hastasana:
a) It makes the body very flexible.
b) It stretches the leg and back muscles.
c) It helps to eliminate excess belly fat.
d) It makes the spine flexible and tones the nerves.
Contraindications:
The individuals who have back pain should avoid this
asana. At least, they should not bend forward fully. They
can bend themselves only as far as comfortable.
PROCEDURE, BENEFITS AND
CONTRAINDICATIONS FOR
TRIKONASANA
Procedure:
First of all stand with your legs apart. Then raise the arms
sideways up to the shoulder level. Bend the trunk sideways and
raise the right hand upward. Touch the ground with left hand
behind left foot. After some time, do the same asana With
opposite arm in the same way.
Benefits:
a) It strengthens the legs, knees, arms and chest.
b) It helps in improving digestion and stimulates all the
abdominal organs.
c) It increases mental and physical equilibrium.
d) It helps in reducing the excess body weight
e) It enhances blood circulation.
f) It reduces stress, anxiety and back pain
Contraindications:
1. If you are suffering from diarrhea, low or high blood
pressure, back injury or migraine , avoid doing trikonasana
2. The individual having cervical spondylosis should not
perform this asana.
PROCEDURE, BENEFITS AND
CONTRAINDICATIONS FOR
ARDH-MATSEYENDRASANA
Procedure:
the left heel is kept under right thigh and the 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 same asana in the reverse position.
Benefits:
a. It keeps gall bladder and prostate gland healthy.
b. It enhances the stretch ability of back muscles.
c. It alleviates digestive ailments.
d.It regulates the secretion of adrenaline and bile and thus is
recommended in
yogic management of diabetes.
Contraindications:
a.Women, who are two or three months pregnant, should avoid
practicing this
b.The individuals who suffer from peptic ulcers, hernia, and
hypothyroidism should practice this asana under expert guidance.
DIABETES
Diabetes is such a
disorder that it causes
sugar to build up in our
blood stream instead of
being used by the cells in
the body.
PROCEDURE, BENEFITS AND
CONTRAINDICATIONS FOR
BHUJANGASANA:
Procedure :
In this asana the shape of the body remains like a snake
that is why it is called Bhujangasana. In order to perform
this asana, lie down on the belly on the ground. Keep your
hands near the shoulders. Keep your legs close together.
Now straiten up your arms slowly, raise the chest. Your
head should turn backwards. Keep the position for
sometime. Then get back to the former position. For good
results, perform this asana for 4 to 5 times.
Benefits :
a) It alleviates obesity.
b) It provides strength and agility.
c) It cures the disorders of urinary bladder.
d) It cures the disease of liver.
Contraindications:
a)People suffering from hernia, back injuries, headaches,
and recent abdominal surgeries should not perform this
asana.
b) Pregnant women should not perform this asana.
PROCEDURE, BENEFITS AND
CONTRAINDICATIONS FOR
PASCHIMOTTAN ASANA:
Procedure :
Sit on the ground With legs forward. Then, hold the toes
of your feet with the fingers of both hands. Then breathe
out slowly and try to touch the knees With your forehead.
After that breathe in slowly, raise your head upwards and
come to the prior position .
Benefits :
a) It alleviates gas trouble.
b) It prevents the early ossification of bones.
c) It is helpful in treating abdominal diseases.
d) It is helpful in curing skin diseases.
e) Vertebra becomes flexible and healthy.
Contraindications:
a)If you are suffering from enlarged liver or spleen or
acute appendicitis, you should never do this asana.
b)Avoid doing this asana if you suffer from any respiratory
diseases.
c)If you have any back or spinal problem, make sure that
you perform this asana only under expert guidance.
PROCEDURE AND BENEFITS
FOR PAWANMUKTASANA
Procedure:
Lie down on you back on a plain surface. Keep your feet together
and place your arms beside your body. Take a deep breath. When
you exhale bring your knees towards your chest. At the same time
press your thighs on your abdomen. Clasp your hands around
your legs. Hold the asana when you breathe normally. Every time
you inhale, ensure that you loosen the grip. Exhale and release
the pose after you rock and roll from side to side three times.
Benefits:
a) It eases the tension in lower back.
b) It enhances the blood circulation in pelvic area.
c) It stimulates the reproductive organs.
d) It helps to cure menstrual disorders.
e) It helps in reducing the fats of the thighs, buttocks and
abdominal
Contraindications:
1. If you are suffering from heart problems, hyper acidity, high
blood pressure, slipped disc and hernia you should avoid this
asana.
2. Pregnant women should avoid doing this asana.
3. If you have had an abdominal surgery recently you should
avoid performing this asana.
PROCEDURE, BENEFITS AND
CONTRAINDICATIONS FOR
ARDH-MATSEYENDRASANA
Procedure:
the left heel is kept under right thigh and the 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 same asana in the reverse position.
Benefits:
a. It keeps gall bladder and prostate gland healthy.
b. It enhances the stretch ability of back muscles.
c. It alleviates digestive ailments.
d.It regulates the secretion of adrenaline and bile and thus is
recommended in
yogic management of diabetes.
Contraindications:
a.Women, who are two or three months pregnant, should avoid
practicing this
b.The individuals who suffer from peptic ulcers, hernia, and
hypothyroidism should practice this asana under expert guidance.
THANK YOU…