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Project Work on Physical Education: Yoga as a Preventive Measure for Obesity, Asthma,
Hypertension, and Diabetes
Introduction
Yoga is an ancient practice that combines physical postures, breathing exercises, and
meditation to promote overall health and wellbeing. It has been proven to be effective in
preventing and managing various health conditions, including obesity, asthma,
hypertension, and diabetes. This project explores how yoga can be used as a preventive
measure for these conditions and provides detailed information on specific yoga poses for
each.
1. Yoga for Obesity

Definition of Obesity:
Obesity is a medical condition characterized by excessive body fat accumulation that
presents a risk to health. It is typically measured using the Body Mass Index (BMI), where a
BMI of 30 or higher is considered obese.
Yoga Poses:
Dhanurasana (Bow Pose)
Procedure:
1. Lie on your stomach with your legs extended and arms by your sides.
2. Bend your knees and bring your heels close to your buttocks.
3. Reach back with your hands and grasp your ankles.
4. Inhale deeply and lift your chest and thighs off the ground simultaneously.
5. Hold the pose for a few breaths, then exhale and release.
Benefits:
1. Strengthens the back and abdominal muscles.
2. Improves posture.
3. Stimulates the digestive organs.
4. Helps reduce body fat.
Contraindications:
1. Avoid if you have a hernia.
2. Avoid if you have had recent abdominal surgery.
3. Avoid if you have severe back pain.
Surya Namaskar (Sun Salutation)
Procedure:
1. Stand at the front of your mat with your feet together and hands in prayer position.
2. Inhale and raise your arms overhead, arching your back slightly.
3. Exhale and bend forward, touching your hands to the floor beside your feet.
4. Inhale and step your right leg back into a lunge, keeping your left foot between your
hands.
5. Exhale and step your left leg back into a plank position.
6. Lower your body to the floor, then inhale and lift your chest into Cobra Pose.
7. Exhale and lift your hips into Downward Facing Dog Pose.
8. Inhale and step your right foot forward into a lunge.
9. Exhale and step your left foot forward, returning to the forward bend.
10. Inhale and rise to standing, raising your arms overhead.
11. Exhale and return to the prayer position.
Benefits:
1. Improves cardiovascular health.
2. Enhances flexibility.
3. Tones muscles.
4. Aids in weight loss.
Contraindications:
1. Avoid if you have high blood pressure.
2. Avoid if you have heart conditions.
3. Avoid if you have severe back problems.
2. Yoga for Asthma
Definition of Asthma:
Asthma is a chronic respiratory condition characterized by inflammation and narrowing of
the airways, leading to difficulty in breathing, wheezing, and coughing. It can be triggered
by allergens, exercise, cold air, and stress.
Yoga Poses:
Nadi Shodhan Pranayama (Alternate Nostril Breathing)
Procedure:
1. Sit comfortably with a straight spine and relaxed shoulders.
2. Close your right nostril with your thumb and inhale deeply through your left nostril.
3. Close your left nostril with your ring finger and exhale through your right nostril.
4. Inhale through your right nostril, then close it with your thumb.
5. Exhale through your left nostril.
6. Repeat the process, alternating nostrils for several minutes.
Benefits:
1. Calms the mind.
2. Reduces stress.
3. Improves lung function.
4. Helps clear nasal passages.
Contraindications:
1. Avoid if you have severe nasal congestion.
2. Avoid if you have respiratory infections.
Bhujangasana (Cobra Pose)
Procedure:
1. Lie on your stomach with your legs extended and hands under your shoulders.
2. Press your palms into the floor and lift your chest off the ground while keeping your
elbows slightly bent.
3. Keep your shoulders relaxed and your gaze forward or slightly upward.
4. Hold the pose for a few breaths, then exhale and lower your chest back to the ground.
Benefits:
1. Opens the chest.
2. Improves lung capacity.
3. Strengthens the spine.
4. Reduces stress.
Contraindications:
1. Avoid if you have a hernia.
2. Avoid if you have had recent abdominal surgery.
3. Yoga for Hypertension

Definition of Hypertension:
Hypertension, or high blood pressure, is a condition where the force of the blood against
the artery walls is consistently too high. It can lead to serious health problems, such as
heart disease and stroke.
Yoga Poses:
Setu Bandhasana (Bridge Pose)
Procedure:
1. Lie on your back with your knees bent and feet flat on the floor, hip width apart.
2. Place your arms by your sides with palms facing down.
3. Press your feet into the floor and lift your hips towards the ceiling.
4. Clasp your hands under your back and press your arms into the floor for support.
5. Hold the pose for a few breaths, then release and lower your hips back to the floor.
Benefits:
1. Reduces stress.
2. Improves blood circulation.
3. Strengthens the back muscles.
4. Helps lower blood pressure.
Contraindications:
1. Avoid if you have neck injuries.
2. Avoid if you have back injuries.
Adho Mukha Svanasana (Downward Facing Dog Pose)
Procedure:
1. Start on your hands and knees with your wrists under your shoulders and knees under
your hips.
2. Spread your fingers wide and press into your palms.
3. Lift your hips towards the ceiling, straightening your legs and arms to form an inverted
V-shape.
4. Keep your head between your arms and your gaze towards your feet.
5. Hold the pose for a few breaths, then release and return to the starting position.
Benefits:
1. Calms the mind.
2. Reduces stress.
3. Improves blood circulation.
4. Helps lower blood pressure.
Contraindications:
1. Avoid if you have wrist injuries.
2. Avoid if you have shoulder injuries.
4. Yoga for Diabetes

Definition of Diabetes:
Diabetes is a chronic condition that affects how your body turns food into energy. It occurs
when the body either doesn't produce enough insulin or can't effectively use the insulin it
produces, leading to high blood sugar levels.
Yoga Poses:
Paschimottanasana (Seated Forward Bend)
Procedure:
1. Sit with your legs extended in front of you and your spine straight.
2. Inhale and lengthen your spine, then exhale and bend forward from your hips.
3. Reach for your feet, ankles, or shins, keeping your back straight.
4. Hold the pose for a few breaths, then inhale and return to the starting position.
Benefits:
1. Stimulates the pancreas.
2. Improves digestion.
3. Reduces stress.
4. Helps regulate blood sugar levels.
Contraindications:
2. Avoid if you have spinal injuries.
Ardha Matsyendrasana (Sitting Half Spinal Twist)
Procedure:
1. Sit with your legs extended in front of you.
2. Bend your right knee and place your right foot on the outside of your left thigh.
3. Twist your torso to the right, placing your left elbow on the outside of your right knee.
4. Hold the pose for a few breaths, then release and repeat on the other side.
Benefits:
1. Stimulates the digestive organs.
2. Improves insulin sensitivity.
3. Reduces stress.
4. Helps regulate blood sugar levels.
Contraindications:
1. Avoid if you have severe spinal injuries.
2. Avoid if you have abdominal injuries.
Conclusion
Yoga offers a holistic approach to preventing and managing obesity, asthma, hypertension,
and diabetes. By incorporating specific yoga poses into your daily routine, you can improve
your overall health and wellbeing. Remember to practice yoga under the guidance of a
qualified instructor, especially if you have any pre-existing health conditions.

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1. Yoga for Obesity

3. Yoga for Hypertension

4. Yoga for Diabetes

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