VELAMMAL VIDHYASHRAM - SURAPET

DEPARTMENT OF PHYSCAL EDUCATION - R T WING - CLASS – XII

ACTIVITY - 3

PROCEDURE FOR ASANAS, BENEFITS AND CONTRAINDICATION FOR ANY

OBISITY
1. USHTRASANA
Ustra means Camel. So Ushtrasana refers to the camel pose.
Ushtrasana is an intermediate level back-bending yoga posture known to
open Anahata (Heart chakra). This yoga posture adds flexibility and strength to the
body and also helps in improving digestion.

Technique
1. Sit in Vajrasana
2. Stand on the knees, and raise the arms beside the body on the shoulder level.
3. Keep the knees and feet together or can be separated if needed.
4. While exhaling twist to the right side and place the right palm on the right
heel.
5. Bending a little bit more to back place the left palm on the left heel.
6. In the final position push the abdomen and hips forward, with the thighs vertical
to the floor, and bend the head and spine backward according to the flexibility.
7. Try to relax the whole body, especially the back muscles, in the final position.
8. Weight of the body should be evenly supported by the legs and arms. The arms
should anchor the shoulders to maintain the arch of the back.
9. Exhale and bring back the abdomen and the thighs from the vertical position.
10. Return to the standing position by inhaling and slowly raising the left hand
from the heels. Bring left arm to the shoulder level and then the right arm in
the same way.
11. Exhale lowering the arms and come back to vajrasana.
Breathing awareness

Benefits
h It promotes stretching of anterior muscles and contraction of the posterior
muscles.
h Generates favourable influence on ovaries, thyroid and other endocrine
glands.
h Develops strength and confidence.
h Beneficial for digestive and reproductive organs.
h It loosens up the vertebra and stimulates the spinal nerves, relieving
backache, rounded back and drooping shoulders.
h It is helpful for asthmatic people.
Contraindication
Avoid this asana in case of
h hernia
h abdominal injuries
h back problems
h severe arthritis
h vertigo
h pregnancy.

2 . ARDHA MATSYENDRASANA
The name comes from the Sanskrit words ardha meaning half, matsya meaning fish,
and eendra meaning king. The final position of this asana is just like Half Lord of
the Fish that is why it is called “ardhamatsyendrasana”. This asana is also known as
“Half Spinal Twist Pose”.
Technique
1. Sit extending both the legs together in front, hands by the side, palm resting
on the ground. Fingers should remain together pointing forward.
2. Fold the right leg at knee. Slowly set the right heel at the perineum.
3. Now folding the left leg, bringing it from above the right knee, place it by the
side on the ground. The knee of the left leg should remain towards sky.
4. Bring the right hand on the left side of the left knee. The left knee should
remain at the left side of the right armpit.
5. Now straighten the right hand and hold the toe or ankle of the left leg.
6. Twisting the body to the left side look backwards, place the left hand bringing
it from the back on the right thigh. Gaze should be towards back.
7. While returning to the original position first release the hand from the thigh
and turn head forward.
8. Now bring the back to normal position after loosening the right hand.
9. Bring the left leg in original position.
10. Now bring the right leg also in original position.
11. Repeat it similarly from the other side by folding the left leg first.
Breathing awareness
1. Inhale in forward position.
2. Exhale while twisting the trunk. Breathe deeply and slowly without strain in
the final position.
3. Inhale while returning to the starting position.83Physical EDUCATION-XII
Benefits
1. It is very useful in constipation and dyspepsia.
2. This asana improves liver efficiency and removes debility of kidney.
3. It is very useful in diabetes.
4. It is very beneficial for the muscles of shoulder and back.
Contraindications
1. Should be avoided during pregnancy and menstruation due to the strong twist
in the abdomen.
2. People who have undergone heart, abdominal or brain surgeries should not
practice this asana.
3. Care should be taken by those suffering from peptic ulcers or hernia.
4. Those with severe spinal problems should avoid the asana. While those suffering
from mild slipped disc can benefit from this asana but in severe cases it should
be avoided.

DIABETES

1. PAWANMUKTASANA

The name comes from the Sanskrit word pawan meaning wind and mukta meaning
“free”. Thus, Pawanmuktasana is also known as the wind removing asana.

Technique
1. Lie on back, stretching your legs straight.
2. Now bend your right knee and hold it with your hands, pressing it towards your
abdomen. Breathe out, while lifting up your head and try to touch your knee
with your chin.
3. Breathe in and stretch your legs straight.
4. After that press your abdomen with your left leg.
5. Then press your abdomen with both legs, placing your chin between your knees.
From this position, swing your body back and forth 5 to 10 times, then swing
your body left to right and vice versa 5 to 10 times.
Breathing awareness
Breathe normally throughout the asana. Be aware of the coordination of the
movement.77Physical EDUCATION-XII
Benefits
1. Stretches the neck and back.
2. The abdominal muscles are stretched and the internal organs are
compressed which increases the blood circulation and stimulates the
nerves, increasing the efficiency of the internal organs.
3. The pressure on the abdomen releases any trapped gases in the large
intestine.
4. Digestive system is improved.
5. Relieves constipation.
6. Strengthens the lower back muscles and loosens the spinal vertebrae.
7. It is beneficial for women too. Massages the pelvic muscles and reproductive
organs and is beneficial for menstrual disorders.
8. Reduces fats in the abdominal area, thighs and buttocks.
Contraindications
1. Must be avoided if there is recent abdominal surgery as there is a lot of pressure
on the abdomen.
2. Anyone suffering from hernia or piles should avoid this asana.
3. Pregnant women should not practice this asana.

2. BHUJANGASANA
In Sanskrit the word Bhujanga means Cobra. Since the final position of this asana
resembles the ‘Hooded Snake’ therefore it is called Bhujangasana.

Techniques
1. Take prone lying position, legs together, toes together, pointing outwards, hands
by the side of the body, fingers together, palm facing upward and forehead
resting on the ground.
2. Fold hands at the elbows, place palms on the ground near each side of the
shoulders, thumb should be under the armpit.
3. Bring chin forward and place it on the ground. Gaze in front.90Physical EDUCATION-XII
4. Raise chin and turn head backward as much as possible. Raise the thorax turning
the spine backwards up to the navel. Do not raise navel.
5. Maintain the posture for some time. Then slowly bring your body back on the
ground, starting from the upper part of the navel, thorax shoulder, the chin,
and lastly place your forehead on the ground.
6. Now, relax your hands and place them on either side of your thighs.
Breathing awareness
h Inhale while raising the torso
h Breathe normally in the final position
h Exhale while lowering the torso.
h Breathing and movement should be synchronized and smooth.
Benefits
h Strengthens and increases the flexibility of the spine and vertebral column.
h Opens the chest, shoulders, heart and ribcage.
h Tones and strengthens the entire spinal extensor group of back muscles.
h Stimulates the endocrine system and digestive organs.
h Good for kyphosis
Contraindications
1. Women during pregnancy should avoid this asana.
2. Avoid the asana if suffering from Spondylitis.
3. People with spinal injuries and/or weak back muscles should avoid this asana.

ASTHMA
Asthma is a disease of lungs in which the airways become blocked or narrowed causing
difficulty in breathing. The airways also swells up and produce extra mucus. It usually triggers
coughing, wheezing or whistling or shortness of breath. The coughing usually occurs at night or
early in the morning.
DHANURASANA
The name Dhanurasana comes from the Sanskrit words Dhanura meaning bow. The
final position of this asana is like a bow that is why this asana is called dhanurasana.

Technique
1. Take prone position, legs together, and hands straight by the side of the thighs,
chin resting on the ground.
2. Fold the legs at the knee and bring them to the thighs. Knees must remain
together.84Physical EDUCATION-XII
3. Bring your hands backward and hold the toes of respective legs with the thumb
and forefinger of the respective hands.
4. Raise your legs up a bit and simultaneously raise your head and chest.
5. Holding the toes, pull the legs towards your ears and bring the toes near the
ear. Gaze in front.
6. While returning to the original position loosen your hands, take legs backward,
let the thighs touch the ground, leave the toes and ultimately bring the legs
and hand to the first position.
Breathing awareness
Inhale deeply in the starting position. Retain breath inside while coming into the
final position; Breathe slowly and deeply. Exhale while returning to the starting
 position.
Benefits
h It makes the spine and back muscles flexible, removes nervous weakness.
h It cures constipation and removes excess fat.
h It acts as a cure for dyspepsia, rheumatism and gastrointestinal disorders.
h It improves digestion and appetite.
Contraindications
1. A person suffering from high blood pressure, back pain, hernia, headache,
migraine or abdomen surgery should not practice dhanurasana.
2. Ladies should not practice this asana during pregnancy and during periods.

2.Matsyasana
Procedure
For performing this asana, sit in padamasana. Then lie down in supine position and make an
arch behind. Hold your toes with the fingers of your hands. Stay for some time in this position.

Benefits:
a) It is helpful in curing back pain, knee pain and tonsillitis.
b) It also cures the defects of eyes.
c) Skin diseases can be cured, if we practice this asana regularly.
d) This asana is helpful for the treatment of diabetes.
e) It helps in relieving tension in the neck and
shoulders.
f) It improves posture.
g) It is the best asana to get relief from asthma.
h) It provides relief from respiratory disorders by
encouraging deep breathing.
Contraindication:
a) Avoid doing this asana if you high or low blood
pressure
b) People suffering from migraine and insomnia should also refrain from performing this
asana.
c) This individuals who have neck injury or lower back injury problems should not perform
this asana.

HYPERTENSION
1. Tad asana
Procedure of Tad asana:
Stand up in attention position. Lift your arms upwards.
Stretch your hands upwards. Raise your heels, and come on
your toes. Also pull up your body upwards. After some time
breathe out slowly and come to the previous position. Repeat
the same exercise for 10 to 15 times.
Benefits
a) It is helpful in developing physical and mental balance.
b) It reduces obesity.
c) It cures constipation.
d) It cures digestive problems.
e) It improves body posture.
f) It alleviates sciatica.
g) It is an excellent asana for those who want to enhance their height.
h) It is beneficial in treating hypertension.

Contraindication:
a) If you have low blood pressure you should not do this asana.
b) In case of headaches or insomnia you should avoid this asana.
c) Individuals, who suffers from blood circulation problems such faulty valves, should
not perform this asana.
2.SAVASANA
Lying supine on the ground like a corpse is Shavasana. Shavasana wards off fatigue
and brings mental repose. This asana is supposed to be a relaxing asana. It is very
useful in removing fatigue created due to the practice of other asanas.

a) Technique
1. Lie straight on your back with ease.
2. Keep distance of about one and half feet between the legs.
3. Place hands straight on the ground at the distance of six inches from your body,
palms facing upward, fingers will remain slightly curled and eyes closed.
4. After maintaining it for sometime, return to first position.
Benefits
1. This asana is practised soon after the practice of other asanas, through this
fatigue is removed.
2. This very beneficial in high blood pressure, and cardiac diseases.
3. It is also beneficial for people suffering from neurosis and fear complexes.
Contraindications
Those who have been forbidden for supine position by doctors due to some
 reasons,
should not practice it
.
Back Pain and Arthritis

1. GOMUKHASANA
The name Gomukhasana comes from the Sanskrit words Go, meaning cow and Mukha,
meaning face or mouth.
This yoga asana gets its name because the thighs and calves of the person performing
it resemble a cow’s face, wide at one end and tapering towards the other.

Technique
1. Sit on the floor, with legs extended and spine straight.
2. Place the palms on the floor and bring the left leg bent at the knee and place
the left foot below the right hip, raising the body a bit. Sit on the left foot
taking the ankle and the toes deep inside.96Physical EDUCATION-XII
3. Raise the right leg bent at the knee and place the right thigh over the left thigh
by bringing the right foot close to the left hip on the floor.
4. Bring your left arm and stretch it above your shoulder and head. Bending it,
take the left palm and place it on your back, close to the shoulder blade.
5. Now raise the right arm and from below take it behind you bending at the elbow
and with the right palm try to reach for the left palm. Once comfortable, clasp
the left palm and maintain the position feeling the stretch at the shoulders and
the elbows.
6. Gradually, pull the palms closer and bring the chest out raising the upper body
upwards. Ensure the neck does not bend forward, but remains in line with the
shoulders and chest.
7. Feel the stretch at the thighs, knees, chest, abdomen, shoulders, arms, neck
and the elbows.
8. Maintain this position for a few breaths and slowly release. Relax by stretching
the legs out in front of you and bring the arms down beside you.
9. After taking a few breaths in the relaxed position, bring the right leg bent at
the knee and place the right foot close to the left hip and cross the left thigh
over the right thigh and bring the left foot close to the right hip on the floor.
10. Raise the right arm and bring the right palm from up and behind your head and
place it close to the shoulder blade behind you.
11. Stretch the left arm and take it from down and place the left palm close to
the shoulder blade behind you and try to clasp the right palm. Interlock the
fingers and pull the chest out and the shoulder blades closer expanding the
spine upwards.
12. Remain in this posture for a few breaths, then release the arms and stretch the
leg out in front of you and relax.
Breath Awareness
h In Gomukhasana, inhale and cross the legs taking the feet deep into the
asana completely exhale expanding the spine
h Inhale again and bring the arms behind you
h Exhale taking the other arm from below holding on to the palms.
h With every exhalation stretch deeper into the asana and loosen the body
with inhalation
Benefits
1. The stretch at the hamstrings helps in gaining flexibility
2. Gomukhasana enables greater flexibility of the hip joint.
3. It stretches and tones the muscles of the chest.
4. This asana increases blood supply to the legs and arms.
5. The flexion of the knee joint can be useful to heal certain kinds of weakness in
the knees (provided there is no ligament tear).
6. Improves the functioning of the abdominal organs and digestion.
7. Stretching the abdominal area also burns the unnecessary fat at the tummy
area and tones the entire torso.
8. Biceps and triceps muscles are strengthened and there’s increased flexibility of
the shoulder and the upper arms.
Contraindications
1. Gomukhasana should not be practised by those suffering from shoulder pain,
back ache, hip or knee pain or stiffness in the shoulders.
2. This asana must be avoided when pregnant.

2. ARDHA-CHAKRASANA
In Sanskrit, Ardha means half, Chakra means wheel
and Asana means a pose. Therefore, Ardha-chakrasan
means half-wheel postures.

Technique
1. Stand straight and bring your hands together in a clasped position.
2. Raise and rotate your hands above the shoulders.
3. Slowly bend the upper part of your body along with the hands, as far as posible.
4. Remain in this position for some time according to your capacity.
5. To release the pose, bring back slowly to the standing position with hands on
your side.
6. There is a variation of Ardha Chakrasana, where the hands are placed behind
the hips and then the back bending is attempted
Benefits
1. Strengthens the back and abdominal muscles.
2. Tones the organs in the abdomen including the digestive, excretory and
reproductive organs.
3. Relief from back problems and postural defects.
4. Opens the chest and strengthens the arms and shoulder muscles.
5. Posture prepares beginners for the more difficult full wheel pose or Chakrasana.
Contraindications
1. Ardha Chakrasana should not be done by those suffering from any neck, hip or
spinal injury.
2. Those suffering from high blood pressure should avoid this pose.
3. Pregnant women should avoid all poses that puts any strain on the foetus.