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QUICK REVISION YOGA

Meaning of Yoga
According to Patanjali , “Checking the impulses of mind is Yoga”
1 Obesity::
Obesity is a medical condition when the body of a person contains 20% or more fat as compared to ideal weigh
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[Link] is a disease in which blood glucose, or blood sugar, levels are too high. Insulin is a
hormone that helps glucose makes its way to cells for energy and growth.
the digested food . Insulin is a hormone that helps glucose makes its way to cells for energy and growth.
Diabetes can be classified into following types :
Type 1, when there is no production of insulin and
Type 2, when the pancreas does not produce enough insulin.
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[Link] is a chronic disease involving the airways in the lungs. In asthma, the airways become
inflamed, Narrow, swell and produce extra mucus 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
Causes: Exposure to various irritants such as pollen, dust mites, mould spores, smoke etc.,
2. Respiratory infections, such as the common cold because of cold air.
4 Hypertension:
4 Hypertension: Blood pressure is the force exerted by the blood against the walls of arteries.
The pressure exerted during contraction of the heart is called systolic pressure. The pressure
exerted during relaxation of the heart is called diastolic pressure. A reading of 120/80 is
normal blood pressure.140/90 or higher is high blood pressure. When the blood pressure
Causes of hypertension:
[Link] :
2. Family history:
3. Being overweight or obese:
4. Not being physically active:
5. Too much salt (sodium) in your diet:
6. Stress:
COMMON YOGIC ASANAS TO TREAT THESE LIFE STYLE DISEASES
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Procedure :
[Link] erect, feet together, hands by the side of the thighs.
2. Stretch the arms upward; keep them straight and parallel to each other in vertical position, with
the palms facing each other.
3. Slowly, raise the heels as much as you can and stand on toes. Stretch body up
as much as possible.
Benefits :
[Link] helps to prevent and reduce obesity relieves tension, aches and pains throughout the body,
3. By doing this asana regularly, children can increase their height.
Contraindications :
[Link] person should avoid this asana.
[Link] women with complications should avoid this asana.
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Katichakrasana is made with the combination of three words: 'kati' which means 'waist; 'chakra' which
means 'wheel' and 'asana' which means 'pose or posture'. The arms and
waist are moved alike the wheel in this asana
Procedure
1. Firstly, stand straight with feet 12 inches apart.
2. Raise your arms and keep it to your chest level and keep arms straight and palms facing towards each other
3. Now, move your arms towards right side keeping the left arm bent ,simultaneously rotate your
waist towards right side.
5. Rotate your arms and waist as comfortable as possible.
6. While twisting, see towards back side of your body.
7. Slowly exhale and return the arms towards the front of the body.
8. Repeat the same procedure towards the left side of the body.
Benefits
a. [Link] helps to prevent and reduce obesity. It helps in strengthening neck, shoulders, arms etc.
b. It helps in strengthening the lower back.
c. It helps in stretching the waist region.
Contraindications :
[Link] person should avoid this asana.
[Link] women with complications should avoid this asana.
[Link] (KNEE TO CHEST POSE)
Procedure :
1. Lie on the back with legs together and hands kept by the sides
of the body, palms resting on the floor.
2. Inhale and bend both the legs at the knee over the belly.
3. Hold the knees with the interlocked hands and press them on
the belly.
4. Raise the head and let the chin touch the knees.
5. Exhaling slowly Come back, to initial position slowly.
Benefits :
1. This asana helps in increasing digestive power.
2. It helps to deal constipation by stimulating the abdominal region.
3. It helps in releasing trapped gas from the stomach.
4. It dissolves extra fat deposited in the abdominal region.
Contraindications :
[Link] person should avoid this asana.
[Link] women with complications should avoid this asana.
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Dhanurasana is derived from Sanskrit word 'Dhanur' which means 'bow
This asana is also known as bow posture as in this asana, the body looks like a bow .
Procedure
1. Lie down stomach towards the floor.
2. Slowly bend the legs and move them towards spine.
3. Now, grab your ankles with your hands.
4 While inhaling, raise your legs, thighs, chest and head as upwards as possible.
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5. Maintain this pose in 10-15 seconds in the stretched position.
[Link], release your hands while exhaling and bring your body towards normal position.
Benefits
1. It is beneficial for shoulders, knees, ankles and entire backbone
2. It helps in preventing diabetes mellitus.
3. It helps in reducing excess fat around the belly, waist and hips.
4. It stimulates and regulates the functioning of glands.
Contraindications :
[Link] person should avoid this asana.
[Link] women with complications should avoid this asana.
5.. Shavasana
1. Lie on your back on the floor, keep legs apart at a comfortable distance
and hands kept at a distance of about six inches from the body.
2. Palms should face upwards, fingers naturally flexed and eyes closed.
3. Breathe slowly. Your head should remain straight.
Benefits :
[Link] helps in reducing anxiety, fatigue and stress.
2. It relaxes the body muscles.
3. improves blood circulation and manages hypertension.
4. Shavasana relaxes tensed nerves, boosts up energy level and develops harmony in the body.
Contraindications
[Link] no contradiction except because of any injury
[Link] PRANAYAMA
Suryabhedan is made up of two words "Surya means "Sun', 'Bhedan' refers to 'Piercing' or 'awakening,
Thereby stimulating and awakening energy within the physical bodies.
Procedure Press the left nostril with Anamica and little finger of the right hand and then inhale through
the right nostril, quite comfortably as long as you can. Then, stretch your chin over the chest and hold
breath, Now, slowly without producing any kind of sound,
press the right nostril with the thumb and breathe out
through the left nostril.
Benefits
a. It purifies the brain cells.
b. It also cures intestine diseases.
c. It reduces anxiety and depression. d. It removes impurities
present in blood.
Contraindications :
[Link] person should avoid this asana.
[Link] women with complications should avoid this asana.