Yoga & Lifestyle Disease Oneshot Unit 3 Physical Education Class 12 CBSE 2023-24 Board Papa series 🔥
Table of Contents
Introduction
This tutorial provides a comprehensive guide on using yoga as a preventive measure for lifestyle diseases, based on the content from the YouTube video by Zaki Saudagar. It covers various yoga poses and techniques beneficial for conditions like obesity, diabetes, asthma, hypertension, back pain, and arthritis. Each section includes the procedure, benefits, and contraindications of specific asanas.
Step 1: Yoga for Obesity
Key Asanas
- Tadasana
- Katichakrasana
- Pavanmuktasana
- Matsyasana
- Halasana
- Pachimottanasana
- Ardha Matsyendrasana
- Dhanurasana
- Ushtrasana
- Suryabedhan Pranayama
Procedure
- Tadasana: Stand tall, arms overhead, and stretch your body upward.
- Katichakrasana: Stand with feet shoulder-width apart, rotate the torso from side to side.
- Pavanmuktasana: Lie on your back, bring knees to chest and hold.
- Follow similar instructions for other asanas.
Benefits
- Helps reduce body fat.
- Improves metabolism.
- Enhances flexibility.
Contraindications
- Avoid if you have severe obesity or joint issues.
Step 2: Yoga for Diabetes
Key Asanas
- Katichakrasana
- Pavanmuktasana
- Bhujangasana
- Shalabhasana
- Dhanurasana
- Supta-Vajarasana
- Paschimottanasana
- Ardha Matsyendrasana
- Mandukasana
- Gomukasana
- Yogmudra
- Ushtrasana
- Kapalabhati
Procedure
- Katichakrasana: Follow the same procedure as mentioned earlier.
- Bhujangasana: Lie on your stomach, lift your upper body while keeping your pelvis on the ground.
- Continue with the procedures for other asanas.
Benefits
- Aids in blood sugar regulation.
- Enhances digestion.
Contraindications
- Consult a doctor if you have severe complications related to diabetes.
Step 3: Yoga for Asthma
Key Asanas
- Tadasana
- Urdhwahastottanasana
- Uttan Mandukasana
- Bhujangasana
- Dhanurasana
- Ushtrasana
- Vakrasana
- Kapalbhati
- Gomukhasana
- Matsyasana
- Anuloma-Viloma
Procedure
- Urdhwahastottanasana: Stand tall, stretch arms up and arch back slightly.
- Matsyasana: Lie on your back, arch your body with head and chest up.
Benefits
- Improves lung capacity.
- Reduces stress and anxiety.
Contraindications
- Avoid in acute asthma attacks.
Step 4: Yoga for Hypertension
Key Asanas
- Tadasana
- Katichakrasana
- Uttanpadasana
- Ardha Halasana
- Sarala Matyasana
- Gomukhasana
- Uttan Mandukasana
- Vakrasana
- Bhujangasana
- Makarasana
- Shavasana
- Nadishodhana Pranayama
- Sitlipranayam
Procedure
- Nadishodhana Pranayama: Practice alternate nostril breathing for relaxation.
- Shavasana: Lie flat on your back and relax completely.
Benefits
- Reduces stress.
- Helps in maintaining healthy blood pressure levels.
Contraindications
- Consult a doctor if you have severe cardiovascular issues.
Step 5: Yoga for Back Pain and Arthritis
Key Asanas
- Tadasana
- Urdhwahastottanasana
- Ardhchakrasana
- Ushtrasana
- Vakrasana
- Sarala Matsyendrasana
- Bhujangasana
- Gomukhasana
- Bhadrasana
- Makarasana
- Nadi Shodhana Pranayama
Procedure
- Ardhchakrasana: Stand with feet apart, stretch arms overhead and tilt side to side.
- Bhujangasana: Perform as described in previous sections.
Benefits
- Enhances spinal flexibility.
- Reduces stiffness in joints.
Contraindications
- Avoid if experiencing acute pain.
Conclusion
Incorporating yoga into your lifestyle can be highly beneficial for managing and preventing various lifestyle diseases. Each asana has unique benefits tailored to specific conditions, making it essential to choose the right poses for your needs. Always consult with a healthcare professional before starting any new exercise regimen, especially if you have existing health conditions.