CHAPTER-3

YOGA AS PREVENTIVE MEASURE FOR LIFESTYLE

DISEASES.
Meaning of yoga: Yoga has come from the Sanskrit word 'yuj' which means to 'unite'
that means to unite our soul with the universal soul (God).
Importance of yoga: Following points show the importance of yoga:
1. It cleans respiratory organs by doing exercises like neti, dhauti, kapal bhati etc.
2. It relaxes the body by performing actions like shavasana and makarasana which
helps in removing fatigue.
3. It helps in reducing obesity by performing asanas like trikonasana, bhujangasana,
chakrasana etc.
4. It also maintains blood pressure by performing the asanas like pawanmuktasana,
bhujangasana, tadasana, vajrasana and shavasana.
5. It helps in making back strong by performing asanas like ardha
matsyendrasana,vakrasana, shalabhasana, bhujangasana and tadasana.
Asanas as preventive measures: All the asanas are categorized in three different
categories:
1. Meditative asanas.
2. Relaxative asanas.
3. Corrective asanas.
Meditative asanas: Asanas like padmasana, Siddhasana, Swastikasana, Vajrasana,
Sukhasana are the meditative asanas and they should be practiced in a peaceful
atmosphere as the degree of concentration needed is high.
Relaxative Asanas: Asanas like Padmasana, Shavasana, Vajrasana, Shashankasana,
Makarasana are the asanas needed for relaxing our body, mentally as well as
physically.
Corrective Asanas: Bhujangasana, Tadasana, Trikonasana, Chakrasana, Ardha
Matsyendrasana etc are the asanas used for physical development and correction of
postural deformities.
OBESITY:
Obesity is a disease involving accumulation of excess amounts of fat on the body.
Obesity is a medical problem that increases your risk of other diseases and health
problems, such as heart disease, diabetes, high blood pressure and certain cancers.
Obesity is diagnosed when your body mass index (BMI) is 30 or higher. To determine
your body mass index,divide your weight in kilograms by your height in meters squared.
BMI Weight status
Below 18.5 Underweight
18.5-24.9 Normal
25.0-29.9 Overweight
30.0-34.9 Class I Obesity
35.0-39.9 Class II obesity
40.0 and above. Class III obesity
Causes of obesity:
1.Lack of physical activity.
2.Genetics.
3.Poor diet.
4.Imbalance between calories intake and spend.
5.Depends upon the body types(somato).
Asanas recommended in case of obesity:
Tadasana, katichakrasana, pavanmuktasana, matsayasana, halasana,
paschimottanasana, dhanurasana, ushtrasana, Ardha matsyendrasana and
suryabhedana pranayam. (part of curriculum).

TADASANA

Tada means 'palm', therefore it is also called palm tree pose.

Procedure:
Step 1. Stand straight with both feet at a distance of 2 inches from one another.
Step 2. Raise both the hands upto shoulder level and interlock fingers while bending
wrist outwards.
Step 3. Inhale and slowly lift your arms above your head while keeping them in line with
the shoulders.
Step 4. Now slowly raise your heels from the ground and stand on your toes while
maintaining the balance of the body.
Step 5. Stay in this position for 10-15 seconds.
Step 6. Exhale and lower your heels afterwards, release the interlock of fingers and
bring your arms down.
Benefits:
1.Helps in getting rid of congestion in nerves of the spine.
2.Straightens the posture.
3.Strengthens the muscles of legs and arms.
4.It helps to reduce sciatica pain.
5.It treats hypertension.
6.It increases height.
Contraindications:
1.Patients of heart diseases should refrain from doing this Asana.
2.Sufferers of varicose veins should not perform this asana.
3.Person suffering from a headache should avoid this asana.
KATICHAKRASANA

Step 1 Stand with both legs two feet apart. First, keep the arms by the sides.
Step 2 Then, raise both arms to the shoulder level. While raising the arms inhale. Now,
exhale and twist the body to the left. Bring the right palm to the left shoulder and extend
the left-hand wrapping around the waist. Now, turn the head towards the left side and
look over the left shoulder.
Step 3 Stop exhaling and retain the breath for a while.
Step 4 After a while, inhale and come back to the original position. Then, repeat on the
right side. This constitutes one round. Perform five to ten rounds.
Benefits
1. It is good to improve the flexibility of the spine and effective for spine injuries and
disorders.
2. It helps to contract and expand the muscles of the neck, back, and abdominal wall
and give a smooth massage to the entire vertebral column.
3. It overcomes the problems related to indigestion and constipation.
4. It is good to combat problems like asthma, cough, tuberculosis, etc.
5. It strengthens shoulders, neck, arms, back, and thighs.
6. It helps to ease muscular stiffness.
7. It improves the efficiency of the pancreas and regulates the production of pancreatic
juice thereby controlling diabetes.
8. It improves Kidney efficiency.
9. It stimulates the nerves crisscrossing the spinal column thus good for the health of
the nervous system.
10. It improves digestion.
Contraindications
1. One shouldn’t perform Katichakrasana during pregnancy.
2. Avoid doing this asana if a person is suffering from hernia.
3. Don’t practice if one is having a slip disc.
4. Skip this asana while experiencing spinal injuries.
5. It shouldn’t be performed after abdominal surgery.
6. High Blood Pressure patients should perform this asana very cautiously as they may
experience faintness.
7. Avoid practicing it during cervical spondylitis.

PAWANMUKTASANA

Procedure:
Step 1. lie on the Yoga mat in Shavasana.
Step 2. Bend your knees and bring them towards the chest by pressing the lower legs
with the help of your hands near the abdomen.
Step 3. Hold yourself in this position for a few minutes to pave the way for the digestive
gas to release.
Step 4. Bring your face forward to touch your forehead to the knees.
Benefits:
1. It strengthens the abdominal muscles and massages the intestines.
2. Helps in releasing trapped gases.
3. It strengthens the back muscles and tones muscles of the legs.
4. It improves the circulation of blood in the hip area.
5. It stimulates the reproductive organs.
6. It helps burn fat in the thighs, buttocks, and abdominal area.
Contraindications:
1. Skip the asana in case of abdominal surgery.
2. One shouldn’t practice this asana if suffering from neck pain.
3. Don’t practice in case of pregnancy.
4. Avoid this Asana while having a hernia.
5. Those who are suffering from piles shouldn’t perform it.
6. The asana should be avoided during menstruation.
7. Sufferers of Hyperacidity, High Blood Pressure, Heart Problems and Slipped Disc
should avoid this Asana.

MATSYASANA
In Sanskrit 'matsya' means 'fish' and the final position of this asana resembles a floating
fish therefore it is also called 'fish pose'.

Procedure:
Step 1. Sit in Padmasana.
Step 2. Move your body slowly backward by placing your right forearm and elbow
carefully on the floor. Do the same with your left arm.
Step 3 slowly your body while placing the crown of your head gently on the floor.
Step 4 Elevate your chest, and at the same time, allow the head to bend backward, and
let it touch the floor.
Step 5 Hold your feet with your hands.
Step 6 Hold this final pose, and breathe steadily.
Step 7 Exhale gently and reverse these movements gently one by one as you release
the posture.
Benefits:
1. It strengthens neck and chest muscles.
2. It improves metabolism.
3. Helpful in respiratory disorders like asthma.
4. It helps in improving posture.
5. Helps to tone the abdominal muscles.
6. Helps in reducing back ache.
7. It improves and stabilizes functioning of the pineal, parathyroid, adrenal, and pituitary
glands.
8. This asana helps to instigate nutrient absorption.
9. Matsyasana is ideal for fatigue, anxiety and menstrual pain.
10. It is helpful in curing chronic throat problems and bronchitis.
Contraindications:
1. Sufferers of low or high blood pressure should avoid the Matsyasana.
2. Insomnia and migraine patients are also recommended not to try this asana.
3. People who have recently injured their necks or lower backs should also not practice
this asana.
4. If a person has issues like dizziness or cervical spine problems, then he or she
should not perform this asana.
5. People having peptic ulcers should refrain themselves from practicing .

HALASANA
Halasana gets its name from hal (plough, which is a farming instrument) and asana
(yoga pose).

Procedure:
Step 1 Lie on your back with your arms beside you and palms downwards.
Step 2 Inhale and slowly lift your feet off the floor using your abdominal muscles.
Step 3 Let your legs reach an angle of 90-degrees.
Step 4 In a gentle sweep, take your legs over your head till your toes touch the floor
behind your head.
Step 5 Make sure that your back is perpendicular to the floor. Hold this position for a few
seconds.
Step 6 Slowly come back to the starting position.
If you are just starting with Halasana, you should do it once and then increase the reps.
Benefits:
1. It makes the spine more flexible.
2. It is a very effective pose for people suffering from migraine and recurrent headaches
due to hypertension.
3. It massages our digestive organs.
4. It helps in relieving and preventing digestive disorders like constipation, flatulence,
bloat, etc.
5. It improves the functioning of the kidneys and liver.
6. It is helpful in preventing type-2 diabetes as it improves the production of insulin.
7. It strengthens the back muscles, ligaments, tendons, and tissues in the hamstrings
and abdominal muscles.
8. It helps in preventing menstrual discomfort.
9. It is helpful in removing excess weight on the belly and the thighs.
10. It helps in detoxifying the body and preventing exhaustion and tiredness.
Contraindications:
1. Patients with diarrhea must avoid this asana.
2. Pregnant women must avoid doing Halasana since it puts pressure on the stomach.
3. If you have asthma.
4. If you have recently suffered from a back or neck injury.
5. Menstruating women.
6. If you suffer from heart issues.
7. If you have high blood pressure

PASCHIMOTTANASANA
In Sanskrit paschima means 'posterior' and uttana means 'stretch up'. It involves the
whole body and stretches all vital parts from head to toe.
Procedure:
Step 1. Sit down and keep your back straight. Place the legs in front and stretch them
as well.
Step 2. Move your hands upwards and keep them straight, and place them beside your
ears. Step 3. Inhale as deeply as you can without bringing any of your hands down.
Step 4. Bend the body forward and hold your legs’ respective first fingers with your
hands’ index and middle fingers.
Step 5. Exhale and place your elbows beside the knees and make them touch the floor.
Step 6. Bring your face down in between the knee joints, and hold the position for ten
seconds.
Revert to the straight position again.
Benefits:
1. It combats diabetes.
2. It Improves the flexibility and strength of the spine.
3. It Enhances the functions of the sexual organs.
4. Tones abdominal organs.
5. Improves digestion.
6. Menstrual cycles are balanced by this Asana.
7. Helps to correct postural deformities.
Contraindications:
1. Patients suffering from any internal ulcers should not practice the
Paschimottanasana.
2. Pregnant women should not do it.
3. Asthma patients shall not perform this Asana.
4. Patients with slip disc and sciatica should avoid doing this Asana.
ARDHA MATSYENDRASANA

It is also known as the 'Half Lord of the Fishes Pose', The name has been derived from
a yoga guru called Matsyendranath, the founder of Hatha Yoga.
Procedure:
Step 1. Bend the right leg and place the foot outside the left knee.
Step 2. Bend the left knee and place the sole to the right hip from outside.
Step 3. While Inhaling raise the left arm up
Step 4. During Exhaling, hold the right big toe from outside of the right leg and stay
there with the same position holding a normal breath and the gaze at the right side.
Repeat the practice from another side.
Benefits:
1. It provides excellent compression and extension to the nerves and muscles of the
spine and helps to get rid of all the back related problems.
2. It transmits blood to various organs of the body including the brain that is why it
refreshes the brain.
3. For diabetes prevention and management, It activates the pancreas to release
insulin.
4. Regular practice of this asana helps to correct deformity like round shoulders.
5. It has been found very useful in the case of people who are suffering from sciatica
and slipped discs.
6. Massages of abdominal organs increase the release of digestive juices thus
promoting digestion.
7. It tones the leg muscles.
8. It reduces obesity.
Contraindications:
1. Person suffering from ulcer, hernia and chronic heart diseases shall avoid it.
2. Pregnant and menstruating women should avoid performing this asana.
3. Person with sciatica or slip disc should be cautious while performing this asana.
DHANURASANA
Dhanurasana gets its name from the Sanskrit words Dhanu, which means a Bow and
Asana, which means pose.

Procedure:
Step 1 Lie down flat on your stomach, with legs straight, feet together and stretched out,
hands besides your body.
Step 2 Bend both the knees and bring your heels closer to your buttocks.Take your
hands towards you ankles and clasp the ankles.
Step 3 With inhalation, slowly push your legs away from buttocks, lift your thighs, head
and chest together.
Step 4 Keep your arms straight and gaze forward.
Step 5 Keep breathing, do not hold your breath.
Step 6 Exhale while coming out of the pose.
Benefits:
1. It stimulates your digestive system.
2. It helps to strengthen your back and abdominal muscles and increases the flexibility
of your spine.
3. This asana helps to stimulate reproductive organs.
4. Dhanurasana may help you reduce belly and thigh fat.
5. It strengthens and tones your arms.
6. Dhanurasana aids in relieving constipation.
7. It helps in proper development of breasts.
8. It calms the mind and helps reduce stress and anxiety.
9. It widens your chest which can help reduce the risk of respiratory diseases such as
asthma and bronchitis.
10. It is helpful in back pain and problems related to the menstrual cycle.
Contraindications:
1. Do not practice this asana if you have neck or lower back injuries.
2. Do not practice this asana if you have undergone any abdominal surgery recently.
3. Avoid this asana if you have problems like high blood pressure, ulcers, migraine,
headache or hernia.
4. Do not practice this asana during pregnancy or menstruation.
USTRASANA
The Sanskrit word “Ustra” means camel, hence this asana is also known as “camel
posture”.

Procedure:
Step 1 Kneel on the ground or the yoga mat and place your hands on your hips.Make
sure that your knees are in line with your shoulders.
Step 2 Arch your back and slide the palms right over the feet so that the arms remain
straight.
Make sure that you keep your neck in a neutral position.
Step 3 Just remain in this posture at least for a few breaths.
Step 4 Gently breathe out and gradually bring your body back to the initial pose.

Benefits:
1. Ustrasana can help in stretching the abdomen, chest, quadriceps and the hip flexors.
2. This asana can improve spinal flexibility.
3. This asana helps to tone the organs of the abdomen, neck and pelvis.
4. It strengthens the back and shoulder muscles.
5. This asana can reduce the fat on thighs and belly.
6. Ustrasana can minimize menstrual discomfort
7. It stimulates the endocrine glands, digestive system and kidneys.
8. It can cure constipation.
9. It Improves nervous and respiratory systems by enhancing blood circulation.
10. It can help in achieving calmness, enhancing mental focus and concentration as
well as creativity and imagination.
Contraindications:
1. Migraine, insomnia and high or low blood pressure patients should avoid the practice
of this asana.
2. People suffering from back & neck injury, stiffness in knees and internal organ
surgery should avoid practice of this asana.
3. Women in their pregnancy period should not practice this asana.

SURYA BHEDANA PRANAYAMA

Surya Bhedana is a yoga breathing technique (pranayama) to generate heat and
energize the Pingala Nadi - the Sun energy channel.

Procedure:
Step 1 Sit in an upright posture preferably Padma Sana, Sukhasana or Vajrasana.
Step 2 Place the hands on the knees and keep your spine straight. Now form Gyan
mudra with your left hand and keep it on your left knee.
Step 3 Form the Vishnu Mudra(gold the index and middle fingers into your palm and
keep the ring and little finger to remain as upright as possible) with your right hand and
Shut your left nostril with your ring finger and little finger.
Step 4 Now breathe in (inhale) slowly and deeply through your right nostril.
Step 5 After that, shut your right nostril with the thumb of your right hand.
Step 6 Then exhale through your left nostril, along with keeping your right nostril closed.
This is one complete cycle.
Benefits:
1. Very helpful for increasing the digestive fire.
2. Best for awakening the Kundalini Shakti.
3. Surya Bhedana Pranayama cures all diseases that are caused by the insufficiency of
oxygen in the blood.
4. It cleans the frontal sinuses.
5. It destroys intestinal worms.
6. Surya bhedana pranayama creates lots of energy.
7. Boost the Appetite.
8. It is the best breathing exercise for Asthma, cold and cough, or other respiratory
problems.
9. Best for the patients of Low blood pressure.
10. It cures gas problems.
Contraindications:
1. Surya Bhedana Pranayama is contraindicated in summer (or hot weather),
2. One must avoid doing it During indigestion, diarrhea, or acid reflux.
3. It is contraindicated in any type of Illness and fever.
4. Patients of Hypertension or cardiovascular problems must not perform this asana.
DIABETES
It is a disease that occurs when the level of sugar in blood is too high.
Generally it is of two types:
1. Type 1: pancreatic gland does not secrete insulin.
2. Type 2: when the body does not produce sufficient insulin hormone or sufficient is
produced but not used properly by the body.
(Exception case)
3. Type 3(Gestational): Sometimes pregnant women develop this disease as the blood
sugar level is increased during pregnancy.
Causes:
Genes, obesity, physical inactivity, insulin resistance and hormonal changes during
pregnancy.
Asanas recommended in diabetes:
Katichakrasana, pawanmuktasana, bhujangasana, shalabhasan, dhanurasana,
supta-vajarasna, paschimottanasana, ardh-matsyendrasana, mandukasana,
gomukhasana, yoga mudra, ustrasana and kapalbhati.
KATICHAKRASANA (already explained under the heading of obesity).
PAWANMUKTASANA(already explained under the heading of obesity).
DHANURASANA(already explained under the heading of obesity).
PASCHIMOTTANASANA(already explained under the heading of obesity).
ARDHA-MATSYENDRASANA(already explained under the heading of obesity).
USTRASANA(already explained under the heading of obesity).

BHUJANGASANA

Bhujangasana is a posture during which the body resembles a cobra, therefore

popularly known as 'Cobra Pose' as well. It is one of the 12 steps of the Surya
Namaskar.
Procedure:
Step 1. lie down on the floor on your stomach, with the toes kept flat and the forehead
made to rest on the surface.
Step 2. The legs should be kept close to each other.
Step 3. With hands under the shoulder, elbows kept parallel near the torso, take a deep
breath, and lift your upper body slowly, but only till the belly button.
Benefits:
1. Strengthens back and shoulders .
2. The back improves majorly from a flexibility perspective.
3. Blood circulation is vastly improved as well.
4. It is an anxiety reliever.
5. Asthma sufferers' condition improves after practicing this asana.
6. It helps in relieving menstrual pain and helps with irregularities.
7. Massages your digestive system.
8. It helps in decreasing stiffness of the lower back.
9. It alleviates obesity.
10. It cures gas disorders, constipation, indigestion and disease of the liver.
Contraindications:
1. Pregnant women should not perform this asana.
2. Those suffering from peptic ulcer and abdominal pain should avoid practicing this
asana.
3. People suffering from hernia must not practice it.
4. People who are having headaches must avoid it.

SHALABHASANA

This asana is also called a 'locust pose' as the body in this asana looks like a locust or
grasshopper.
Procedure:
Step 1. Lie down in the prone position, with arms resting on the side or under the
legs.The chin should be in contact with the ground throughout the practice
Step 2. While breathing in, raise your legs as high as possible.Maintain the position as
long as you can.
Step 3. Exhale, bring your legs down.
Benefits:
1. It provides strength to the spine, thus reducing pain.
2. It can make you much more flexible and agile.
3. It helps in reducing obesity.
4. Concentration is significantly enhanced.
5. It cures digestive problems.
6. The practice of the locust pose ensures stretching of the nerves and improving the
blood circulation.
7. Stimulates the appetite.
8. Backache during menses can be alleviated.
9. It also tones the sciatic nerves.
10. This asana tightens and tones the muscles of the buttocks.
Contraindications:
1. Asthma patients should avoid this asana.
2. People suffering from peptic ulcers must not perform this asana.
3. Pregnant women should not perform it.
4. People suffering from back injury should not attempt this asana.
5. It should be avoided by the person suffering from heart diseases.
6. Person having a slip disc must not practice this asana.
7. Hernia patients must avoid this asana.

SUPTA-VAJRASANA
In Sanskrit, सप्ु त (Supta) means to sleep or supine or reclined. Vajra means thunderbolt
and Asana is a yoga pose. Hence, it gets the name Supine Thunderbolt Pose or
Sleeping Thunderbolt Pose or Reclined Thunderbolt Pose.

Procedure:
Step1 sit in Vajrasana. Bend back with the support of an elbow first and following the
other elbow next. In this position, the elbows should support the body.
Step 2 Now bring back the head to the floor releasing the support of elbows. Then lie on
your back. Subsequently, place the palms on the thighs.
Step 3 Next, bring the top of the head towards the floor by making an arch on your
back. Check the knees are still touching the floor.
Step 4 Breathe normally. Keep the position as long as it is comfortable(initially from 30
second to 1 minute).
Step 5 To return, take the support of the arms and elbows to come back in the starting
position.
Benefits:
1. It effectively massages abdominal organs thus alleviating various forms of digestive
ailments like Intestinal gas, acidity, indigestion and constipation.
2. It can realign the rounded shoulders.
3. It can enhance flexibility of the back.
4. It is highly beneficial for people suffering from bronchitis, asthma and various other
lung ailments.
5. It helps to increase blood circulation within the brain, thus increasing memory power.
6. It helps in removing disorders associated with reproductive organs in both men and
women.
7. It helps to tone pelvic muscles.
8. It can strengthen the feet arches, thus an ideal asana for the people having flat foot.
9. It regulates smooth functioning of adrenal glands.
10. It helps to tone sciatic nerves.
Contraindications:
1. This asana should not be practiced by anyone who is suffering from high blood
pressure.
2. If you have a slipped disc.
3. If you have some serious ankle, knee, or back problem, then you should not practice
this asana.
4. Pregnant or menstruating women must not practice this asana.
MANDUKASANA
In Sanskrit the word “Manduk” means frog. In this pose, your body posture resembles a
frog, so that’s why this Asana is called Mandukasana.

Procedure:
Step 1 Sit in Vajrasana.
Step 2 Push your thumb inside the palm,make fists and put them at the navel.
Step 3 While pressing the navel with your both fists exhale and bend forward.
Step 4 Hold the breath when you are in the position of bend forward and keep looking
straight.
Step 5 Stay in this position for some time (hold the position as much as you can),
inhale, and come back to the starting position (Vajrasana).
Benefits:
1. Give a good massage to the abdominal organs.
2. Enables weight loss, makes belly flat.
3. Beneficial for those suffering from indigestion constipation and gastric problems.
4. Stimulates pancreas, helps deal with diabetes.
5. Remedy for naval displacement.
6. Cures asthma.
7. Remedy for menstrual cramps.
8. Enhance functioning of liver and kidneys.
9. Relieve stress, depression and anxiety.
10. Prevents heart ailments like heart attack, stroke, blockage in arteries and high
cholesterol.
Contraindications:
1. Those who have back pain should avoid forward bending asanas in general.
2. Those who have any injury to the knees or hips should avoid doing Mandukasana.
3. Mandukasana should not be done by pregnant women.
4. If you had any recent surgery of the abdomen, chest, knees or legs, then avoid doing
this pose.

GOMUKHASANA
It is also known as a 'cow face' pose as the final position seems to have the appearance
of the face of a cow.

Procedure:
Step 1. Sit with the stretched leg in front of you and then fold your left leg and place it
under your right buttock.
Step2. The right leg should be folded and placed on top of your left thigh.
Step 3. After folding, check that the knees of both the legs are placed near each other.
Step 4. Fold your right arm and place it behind your back. The elbow should point
downwards, fold your left arm and bring it behind the shoulder with the elbow pointing
upwards.
Step 5. Stretch your arms till the hands are touching each other.
Step 6. Keep your body erect while doing this Asana.
Benefits:
1. Increases flexibility of spine.
2. Diabetic patients have found immense benefits from the Gomukhasana.
3. It helps in developing chest muscles.
4. It relieves a person from frequent urination.
5. It is very beneficial for the patients of asthma.
6. It is helpful in arthritis.
7. It relieves backache and sciatica.
8. Helps in high blood-pressure.
9. Beneficial for those with bad posture.
10. It can ease stiffness from shoulders, thereby making them more flexible.
Contraindication:
1. Those who suffer from hip or knee injury should avoid this asana.
2. People suffering from sciatica pain should avoid doing this asana.
3. Pregnant women should not perform this Asana.
YOGA MUDRA ASANA
Yoga Mudra Asana or yoga mudra pose is one of the finest anti-aging poses also known
as Psychic Union Pose, it is one of the poses that help in truly enhancing physical and
mental energy.

Procedure:
Step 1 Sit in padmasana.Close your eyes and relax the body while breathing normally.
Step 2 Make a fist with the right hand and take the arm behind your back. Hold the wrist
of the right hand with the left hand. Take a deep breath.
Step 3 As you exhale slowly bend forward, the spine must be straight.
Step 4 Try to bring the forehead to the floor if possible, don’t force the body. If it’s not
possible, try to remain as far as you comfortably can.
Step 5 Retain the position for a minute or lesser or more according to how comfortable
you feel in the final position.
Step 6 To return, lift the forehead and while inhaling slowly raise the torso to the upright
position coming back into Lotus Pose.
Benefits:
1. This asana helps to strengthen the digestive organs.
2. It boosts the functioning of the intestines.
3. This asana helps to cure male infertility problems.
4. Yoga Mudra Asana helps to bring enhanced flexibility to the spine, back and the hips.
5. Practicing Yoga Mudra Asana regularly can help to increase mental concentration.
6. It can help in getting rid of the signs of an ulcer.
7. Yoga Mudra Asana has been known to cure stress and mild depression.
8. Children practicing Yoga Mudra Asana can experience a faster increase in height.
9. This asana can also relieve the symptoms of rheumatism and sciatica.
10. It helps to strengthen and stretch the leg muscles and calves.
Contraindications:
1. Pregnant women must not practice this pose.
2. who have recently had an injury in knee or elbow should not practice Yoga Mudra
Asana.
3. People having serious eye disorders should not get into this pose.
4. If you have diabetes, you should not perform Yoga Mudra Asana.
5. Women who recently gave birth to a child or children should not practice this asana.
6. People having chronic heart conditions must never practice this asana.
7. Individuals having severe back problems must not perform Yoga Mudra Asana.
KAPALBHATI
‘Kapal’ denotes forehead and ‘Bhati’ indicates shining, so ‘Pranayama’ refers to a
breathing technique that leads to shining of the forehead.Kapalbhati Pranayama is a
type of ‘shat’ kriya technique which helps to remove the toxic air from the body.

Procedure:
Step 1 Sit comfortably in Sukhasana and put your palms on the knees facing upwards.
Step 2
Benefits:
1. Kapalbhati Pranayama helps to generate powerful heat in the body which helps to
remove the toxins.
2. It can remove any signs of stress from eyes.
3. It enhances the functioning of the liver and kidneys.
4. This breathing technique can boost the metabolic rate which can promote rapid
weight loss.
5. It relaxes and rejuvenates the brain.
6. It can eliminate all signs of acidity and gas problems.
7. Kapalbhati can strengthen the lungs and enhance their capacity.
8. Practicing Kapalbhati regularly can make his or her face glow radiantly.
9. Kapalbhati Pranayama can work greatly for curing sinus and asthma.
10. It helps in the problems of hair loss.
Contraindications:
1. Patients of high blood pressure must reduce their overall practice of Kapalbhati
Pranayama.
2. Do not practice this pranayama if you are menstruating or are pregnant.
3. Avoid practicing Kapalbhati in case you have a slip disc.
4. If you have ulcers, then you have to be very careful while practicing this kriya.
ASTHMA
It is a condition where the airways to lungs get swollen and inflamed. The muscles
around the airways can tighten when something triggers your symptoms. This makes it
difficult for air to move in and out of the lungs, causing symptoms such as coughing,
wheezing, shortness of breath and/or chest tightness.
Causes:
1. Airborne substances.
2. Air pollutants.
3. Infection of respiratory tract.
4. Certain medications.
5. Smoking.
Asanas recommended in asthma:
Tadasana, urdhwa hastottanasana, uttan mandukasana, bhujangasana, dhanurasana,
ustrasana, vakrasana, kapalbhati, gomukhasana, matsyasana and anulom-vilom.
TADASANA (already covered under the heading of obesity)
BHUJANGASANA(already covered under the heading of diabetes)
DHANURASANA(already covered under the heading of obesity)
USTRASANA(already covered under the heading of obesity)
KAPALBHATI(already covered under the heading of diabetes)
GOMUKHASANA(already covered under the heading of diabetes)
MATSYASANA(already covered under the heading of obesity)
URDHWA HASTOTTANASANA
Urdhwa Hastottanasana consists of two words: Urdhwa means 'upwards', and Hasta
means ‘hands’ In this yoga pose, the arms are stretched upwards followed by side
bending, therefore, it is also known as Up-ward salute or upward hand pose.

Procedure:
Step 1 Stand in Tadasana
Step 2 Inhale and raise arms over the head. Interlock the fingers.
Step3 Exhaling, bend to the left side from the waist.
Step 4 Maintain the position as long as you can. Come back to Tadasana.
Benefits:
1. This is one of the effective yoga poses to increase height.
2. The regular practice of this yoga is good to overcome back pain.
3. It helps to improve the flexibility and curvature of the spine.
4. It is known as yoga for waist slim, yoga to remove fats from hips and buttocks due to
adequate stretch in these regions.
5. It provides stretching to the chest region, thus, helps to increase the intake capacity
of the lungs.
6. It ensures health of the alimentary canal, stomach, intestine, and large intestines,
which result in relieving constipation.
7. Practicing the yoga pose on a regular basis increases the efficiency of nerves.
8. This asana is good for the strengthening of toes, feet, ankles, knees, buttocks, etc.
9. sciatica pain can be reduced drastically. If it is practiced under the supervision of a
yoga expert.
Contraindications:
1. This asana should be avoided during pregnancy.
2. The patient suffering from leg pain should skip performing the yoga pose.
3. In case of dizziness, it should not perform.
4. A person suffering from varicose veins should not perform the asana.
5. Don’t perform during a headache.

UTTAN MANDUKASANA
Here, “uttana” refers to “stretched up” or “upright”, “Manduka” means “frog”, and “asana”
refers to “pose”.
Procedure:
Step 1 Begin with sitting in Vajrasana keeping the toes joined.
Step 2 Spread both the knees as wide as possible placing hands between the knees for
support.
Step 3 Then, cross both arms behind the head and place the hands on the upper part of
the opposite shoulder blades.
Step 4 The chin should touch the chest wall like the Jalandhara bandha.
Step 5 Keep yourself in this position for a few seconds.
Step 6 To release, come back to the starting position and then relax.
Benefits:
1. Uttana Mandukasana cures asthma and other lung disorders.
2. It helps in psychological disorders and also relieves stress, and anxiety.
3. This pose is also beneficial in getting rid of menstrual discomfort or pain.
4. People with cervical spondylitis must practice this asana.
5. It also cures back pain.
6. It also relieves throat and shoulder pain.
7. It also stretches the pancreas and regulates insulin secretion, thus, beneficial in
treating diabetes.
8. It lengthens the spine and strengthens the upper and lower back muscles.
9. This asana strengthens the hip joint, knees, thighs, calves, and ankles.
10. Regular practice and maintaining it for a certain period of time helps to shed the
extra fats from the sides of the abdominal region.
Contraindications:
1. Those who are having arthritis, hernia, and back problems shouldn’t practice this
yoga pose.
2. If there are problems in the knee or its adjoining area, skip to practice it.
3. It shouldn’t be practiced in case of pregnancy and menstruation.
4. This posture must be avoided if you have severe pain in the shoulders.
VAKRASANA
It is also known as 'half spinal twist pose' and is a simplified form of ardha
matsyendrasana.
Procedure:
Step 1. Sit on the mat with your legs stretched out in front of you.
Step 2. Bend your left knee pointing towards the sky, placing the left foot near your right
knee.
Step 3. Bring your right hand forward, place it on the outer side of your folded left knee
while twisting your waist. Now hold your left ankle with your right hand.
PnStep 4. Turn your head to your left and place your left hand flat on the floor, just
behind the hip. Hold this position.
Step 5. Now release your left twist, head turn and grip of your right ankle.
Step 6. Stretch your legs and keep your palms on the mat in a relaxed position.
Benefits:
1. It reduces back pain.
2. It reduces fat in the abdomen area.
3. It helps in controlling diabetes.
4. It helps in curing digestive problems.
5. It increases flexibility of the spine.
6. It helps in the circulation of blood to our brain and this helps in getting rid of a
headache.
7. The yoga practice is helpful in treating mild cases of slipped discs and sciatica.
8. It helps in blood circulation.
9. It gives relief from stress and strain that occurs in the back.
10. It prevents the tendency of adjoining vertebrae to fuse together, which is more
common among elderly people.
Contraindications:
1. Patients of back injuries should not practice this Asana.
2. Pregnant women shall not perform this Asana.
3. Sufferers of knee arthritis must avoid this Asana.
4. People having peptic ulcers must not practice this asana.
5. Hernia patients must avoid this asana.
6. People with heart and brain problems should avoid this asana.
7. It should be avoided during sciatica or slipped disc.
ANULOMA VILOMA

Step 1 Sit in Sukhasana/Padmasana with your hands resting sideways on the knees.
Step 2 Close the right nostril with your right thumb and inhale slowly from the left nostril
to fill up your lungs.
Step 3 Exhale slowly from the right nostril.
Step 4 During the inhale/exhale process focus on your breath
Step 5 Repeat the process for 4 to 5 minutes.
Note:
Benefits:
1. Excellent for respiratory issues like asthma and sinus.
2. Helps in balancing and relaxing the nervous system.
3. Helps relieve headaches.
4. Removes toxins from the body.
5. Builds up stamina in the lungs.
6. Reduces stress and keeps anxiety and depression.
7. It generates body heat, thus dissolving toxins and waste matter.
8. This breathing technique enhances the functioning of the kidneys and liver.
9. It improves blood circulation and digestion.
10. It is known to cause hair growth.
Contraindications:
1. The kriya must not be performed immediately after a meal.
2. Pregnant women should avoid this breathing technique.
3. Those with a slipped disc should refrain from practicing Kapal Bhati.
HYPERTENSION
High blood pressure, or hypertension, occurs when your blood pressure increases to an
unhealthy level. Blood pressure is the amount of force our blood is pushing against the
walls of our arteries. Blood pressure is high when our heart contracts and it is called
systolic blood pressure.When cardiac muscle rests between the beats blood pressure
falls and it is called diastolic blood pressure.
120/80 is a normal blood pressure and the figure exceeding 140/90 is a high blood
pressure.
Blood pressure is measured in mm/hg(millimeter of Mercury)
Millimeter of Mercury: unit of pressure.
Types:
1. Primary (essential) hypertension: tends to develop with increasing age and it has no
identifiable causes.
2. Secondary hypertension: Tends to appear suddenly.
Causes:
Genes, physical changes, environment, kidney disease, alcohol, sleep apnea, low
intake of Potassium and side effects of medication.
Asanas recommended:
Tadasana, katichakrasana, uttanpadasana, ardha halasana, saral matsyasana,
gomukhasana, uttan mandukasana, vakrasana, Bhujangasana, makarasana,
shavasana, nadishodhan pranayam and sitli pranayam.
TADASANA (already covered under the heading of obesity)
BHUJANGASANA(already covered under the heading of diabetes)
KATICHAKRASANA(already covered under the heading of obesity)
VAKRASANA (already covered under the heading of asthma)
GOMUKHASANA (already covered under the heading of asthma)
UTTAN MANDUKASANA (already covered under the heading of asthma)
UTTANPADASANA
Uttanpadasana derived from the Sanskrit name that made from three words —
“Uttana” = “raised (upwards) ”
“Pada” = “leg or foot”
“Asana” = “pose or posture”

Procedure:
Step 1 First of all, lie down in the supine position comfortably on the ground.
Step 2 Then slowly raise the leg at an angle of 30 to 45 degrees and while doing this,
inhale.
Step 3 Try to hold this position until you feel pressure in the abdominal region.
Step 4 Exhale when you want to come back to the starting position.
Benefits:
1. Strengthens the back, nerves, spinal cord, hips, and thighs.
2. Stretches hips, butt, and thighs.
3. Helps burn fat from the lower belly region.
4. Helps burn fat from the lower belly region and lower abdominal sides.
5. It also boosts the metabolism of the body.
6. Prevents indigestion, acidity, constipation, flatulence, and releases the intestinal
gases.
7. People suffering from pancreas and diabetes must avoid this asana.
8. Prevents indigestion, acidity, constipation, flatulence, and releases the intestinal
gases.
Contraindications:
1. Pregnant women should avoid Uttanpadasana.
2. Those suffering from high blood pressure must not practice this asana.
3. Girls should not practice on days of menstruation.
4. Person having a slip disc must not practice this asana.
ARDHA HALASANA
Ardha Halasana actually comes from Sanskrit words, where Ardha means Half, Hala
means Plough and Asana means Pose, so combining all the words, it's pronounced as
The Half Plough Pose.

Procedure:
Step 1 lie down in shavasana then inhale slowly to raise your both legs upwards.
Step 2 Your legs should be perpendicular to the ground and should not bend.
Step 3 Hold your breath and posture for a few seconds.
Step 4 Now exhale slowly and bring your legs again towards the ground.
Benefits:
1. Improves blood circulation.
2. Improves digestion and appetite.
3. Cures menstruation disorders.
4. Reduce belly fat.
5. Stimulates abdominal organs.
6. Tone the thigh and hip muscles.
7. Good to prevent hernia.
8. Useful to cure arthritis.
Contraindications:
1. Those suffering from a severe heart problem should avoid it.
2. Pregnant women should not practice this asana.
3. High blood pressure patients must avoid this asana.
4. Person suffering from severe back pain must not practice this asana.
SARAL MATSYASANA
In Sanskrit 'matsya' means 'fish' and the final position of this asana resembles a floating
fish therefore it is also called 'fish pose'.

Procedure:
Step 1. Lie with your stomach up, and keep your feet together. Hands should be kept
alongside the body.
Step 2. Bring your hands under your body and place them underneath your hips with
palms facing downwards.
Step 3. Elevate your chest, and at the same time, allow the head to bend backward, and
let it touch the floor.
Step 4. The legs and thighs should be made to stay on the floor, and the chest should
be lifted using the strength of the elbows, and not the head.
Step 5. Hold this final pose, and breathe steadily.
Benefits:
1. It strengthens neck and chest muscles.
2. Regulates the working of the thyroid gland.
3. Helpful in respiratory disorders like asthma.
4. It helps in improving posture.
5. Helps to tone the abdominal muscles.
6. Helps in reducing back ache.
Contraindications:
1. Sufferers of low or high blood pressure should avoid the Matsyasana.
2. Insomnia and migraine patients are also recommended not to try this asana.
3. People who have recently injured their necks or lower backs should also not practice
this asana.

MAKARASANA
Makarasana in Sanskrit means “Crocodile” because this pose resembles a crocodile
resting in the sea.

Procedure:
Step 1 Begin by lying prone on the mat. Relax your body and gather awareness to lead
your body in the asana.
Step 2 Extend legs apart from each other and toes pointing outward. Now, Fold your
hands and place your elbows to the ground and rest your head on palms.
Step 3 Remain in the posture as per your comfort level.
Step 4 Come out of the posture by swiftly removing the hands, head down, and relax in
savasana for a few minutes.
Benefits:
1. Makarasana relieves the condition of back pain.
2. This asana brings calming and soothing influence on a practitioner.
3. It overcomes stress and anxiety.
4. Practicing Makarasana regulates the blood flow.
5. Helpful for people suffering from slipped disc, back pain and other ailments related to
spine.
6. Highly beneficial for people suffering from asthma.
7. It is helpful in keeping the spine flexible
Contraindications:
1. It shouldn’t be done in case of pregnancy.
2. In case of back injury avoid the practice of this asana.
3. In case of Neck injury avoid the practice of this asana.
4. It shouldn’t be practiced if blood pressure is too high.
5. It also shouldn’t be practiced if there are some abdominal injuries.
SHAVASANA
'Shava' means dead body. This asana is also called 'corpse' pose.
Procedure:
Step 1. First of all, lie flat comfortably on your back. Try to make your neck and shoulder
muscles relax.
Step 2. Rest your arm on each side of your body and have a gap as wide as the mat
between your legs.
Step 3. Hands should face upward and eyes should be closed.
Step 4. Now try to feel your body and its parts.
It can be practiced for 10-30 minutes.
Benefits:
1. It increases concentration power.
2. It helps to cure diseases like hypertension and diabetes.
3. It reduces stress.
4. Relaxes body muscles.
5. Helpful in reducing fatigue.
6. It cures the weakness of the brain and negative thinking.
7. It helps in increasing the overall energy level.
8. It relieves insomnia.
9. It is a good remedy for indigestion.
10. It alleviates the symptoms of respiratory diseases.
Contraindications:
1. If you are pregnant then avoid practicing this asana.
2. If you have a respiratory ailment don't practice this asana.
3. If you experience anxiety then stop doing the asana.
NADI SHODHANA
Nadi is called pulse and Shodhana means cleaning.The Nadis in the human body are
subtle energy channels. NadiShodhan Pranayam is a process of breathing that helps to
cleanse these energy systems.
Procedure:
Step 1 Close the right nostril with your finger.
Breathe in from the left nostril by keeping your right nostril closed.
Step 2 Close your left nostril as well with your finger. This will result in both of your
nostrils closed.
Step 3 Hold your breath for sometime.
Step 4 Then, release the breath from your right nostril.
Step 5 Again, Breathe in from your right nostril by keeping your left nostril closed with
your finger.
Step 6 Now, Close your right nostril as well with your finger. This will result in both of
your nostrils closed.
Step 7 Hold your breath for sometime.
Step 8 Then, release the breath from your left nostril.
Repeat the process as per your convenience.
Benefits:
1. Works therapeutically for most circulatory and respiratory problems.
2. Releases accumulated stress in the mind and body.
3. Maintains body temperature.
4. High blood pressure/ Hypertension is also overcome by Nadishodan.
5. Nadi shodhan Pranayama is very beneficial for asthma patients.
6. This pranayama is beneficial in removing constipation or acidity.
7. Many types of allergies are also overcome by this asana.
8. Nadishodhan Pranayam is helpful in reducing weight.
9. It makes the digestive system strong.
10. Strengthens the immunity of the body.
Contraindications:
1. Nadi Shodhana pranayama in the condition of cold.
2. Patients with sinus should avoid practicing.
3. Patients with the condition of asthma must avoid its practice.
4. Individuals who are suffering from some kind of infection of the mouth, nose, throat,
or lungs should avoid practicing Nadi Shodhana pranayama.
SITALI PRANAYAMA
The Sanskrit word शीतल (Sital or Sheetal) means cooling.

Procedure:
Step 1 Assume a sitting meditation posture and put your hands in Gyan Mudra.
Step 2 extend your tongue outside to the maximum extent possible and roll the edges of
your tongue and form a tube-like shape.
Step 3 Now, inhale slowly through your tongue and fill your lungs to their maximum
capacity.
Step 4 Draw your tongue inside, close your mouth, and exhale gently through your
nose.
Benefits:
1. It is ideally suited for people who suffer from stress.
2. It is beneficial in cases of fever.
3.It is helpful in cases of insomnia or excessive drowsiness.
4. It controls high blood pressure.
5. It is beneficial in indigestion.
6. It is suitable for those suffering from chronic pain.
7. It lowers cholesterol levels.
8. It cleanses the blood.
9. Best for lowering body temperature.
10. Best for combating the problem of sore throat.
Contraindications:
1. One should avoid the practice in health conditions such as common cold.
2. Asthma patients must avoid practicing this asana.
3. People with chronic constipation are not advised to do this asana.
4. People who have low blood pressure shall also avoid doing this asana.
5. People dealing with chronic ailments like migraine and chronic constipation should
not do this asana.
Back pain
It can be defined as a pain felt in joints, bones, nerves and muscles of the back area.
Causes:
Accident, weak back muscles, obesity, arthritis, sciatica, slip disc, age, bad posture and
lack of physical exercises.
Asanas recommended in back pain
Tadasana, saral matsyendrasana, vakrasana ,urdhwa hastottanasana, ardha
chakrasana, ushtrasana, Gomukhasana, Makarasana, bhujangasana, saral
matsyendrasana Bhadrasana and nadishodhan pranayam.(all are covered except
Ardha-chakrasana and Bhadrasana).

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

Procedure:
Step 1 Stand straight and bring your hands together in a clasped position.
Step 2 Raise and rotate your hands above the shoulders.
Step 3 Slowly bend the upper part of your body along with the hands, as far as you can
go.
Step 4 Just remain in this position for a few seconds to a minute and release the pose
by bringing back slowly to the standing position with hands on your side.
Benefits:
1. It relaxes respiratory muscles.
2. Improves lung capacity.
3. Tones the arms, shoulder, stomach, and thigh muscles.
4. Stimulates abdominal organs and improves digestion.
5. It cures the menstrual cycle.
6. It stimulates the thyroid and pituitary glands.
7. It strengthens the liver and pancreas.
Contraindications:
1. It 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 this asana.
4. Person suffering from hernia or ulcer should refrain from doing this asana.
5. Practitioners having Headache or migraine problems should avoid this asana.
BHADRASANA
In Sanskrit ‘Bhadra’ means ‘auspicious’ and ‘asana’ means ‘pose’. It is also called
'auspicious pose' and 'gracious pose'.

Procedure:
Step 1 sit in Dandasana.
Step 2 Now fold both your legs and bring them close to each other such that soles of
the foot touch each other.
Step 3 Hold the toes of your feet with your hands and bring your legs toward the
perineum, touching the floor.
Step 4 Make sure your spine, neck and head are straight and shoulders are relaxed.
Step 5 Inhale deeply, bringing the chest forward. Maintain this position for as long as
you feel comfortable.
Benefits:
1. Activates muladhara or root chakra.
2. Combats fatigue.
3. It improves digestion.
4. Great posture for meditation as it calms the mind and reduces mental activity.
5. It is useful in resolving respiratory problems like asthma.
6. It can help in enhancing the flexibility of legs.
7. Useful for the patients suffering from aching leg muscles and varicose veins.
Contraindications:
1. Don't practice if you have any kind of knee or hip injuries.
2. Patients of sciatica should also avoid this asana.