Practical-2: Procedure for Asanas, benefits and contraindication for any two Asanas for each lifestyle
disease. (Obesity, Diabetes, Asthma, Back pain, Hypertension.)
1. Asanas to Prevent Obesity
- TADASANA
Technique:-
1. Stand with feet together or about 10 cm apart (for beginners), hands by the side of the thighs.
2. Distribute weight equally on both the feet to keep the body steady.
3. Raise arms over the head. Interlock the fingers and turn the palms upward.
4. Place hands on top of the head.
5. Fix eyes at a point on the wall slightly above the level of the head. The eyes should remain fixed on
this point throughout the asana.
6. Inhale and stretch the arms, shoulders and chest upward.
7. Raise heels, coming up onto the toes.
8. Stretch whole body without losing balance or moving the feet.
9. Hold the breath and the position for a few seconds.
[Link] the heels while breathing out and bring hands to the top of the head. This is one round.
Benefits:-
-Strengthens the legs, knees, ankles, arms, and chest.
-Stretches and opens the hips, groins, hamstrings, and calves; shoulders, chest, and spine -Increases
mental and physical equilibrium.
-Helps improve digestion.
-Reduce anxiety, stress, back pain and sciatica.
Contraindications
Avoid doing this asana if you are suffering from
1. Migraine
2. Diarrhoea
3. low or high blood pressure
4. neck and back injuries
- KATICHAKRASANA
Technique
1. Keep the legs 2-3 feet apart.
2. Raise both the arms up to shoulder level with palm facing each other and keep them parallel.
3. While exhaling, twist the body towards the left side so that the right palm touches the left shoulder,
and come back with inhalation.
4. While exhaling, twist the body towards the right side so that the left palm touches the right
shoulder, come back with inhalation.
5. This is one round: repeat it two more times.
6. Relax in Samasthiti
Benefits:-
- Good for relieving constipation
- Strengthens and improves the flexibility of the spine and waist
- Good for arm and leg muscles
- Opens up the neck and shoulders and strengthens the abdominal muscles and lower back
- Beneficial for those with sedentary or deskbound jobs
Contraindications:-
1. Avoid practicing Katichakrasana during pregnancy, or if you have hernia, slip disc, or have had an
abdominal surgery recently.
2. Consult your doctor before practicing this yoga posture if you have chronic spinal disorders.
2. Asanas to Prevent Diabetes
- 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.
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.
Benefits:-
- Strengthens and increases the flexibility of the spine and vertebral column.
- Opens the chest, shoulders, heart and ribcage.
- Tones and strengthens the entire spinal extensor group of back muscles.
- Stimulates the endocrine system and digestive organs.
- 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.
- SHALBHASANA
Techniques:-
1. Take prone lying position, legs together, toes backward, sole towards the sky. Hands by the side,
palms upward, fingers together, forehead touching the ground.
2. Folding both hands at the elbow, bring them under the shoulder like Bhujangasana, fingers together
pointing forward.
3. Now slowly bring both the legs upwards, without bending them at knees, and maintain the position.
4. Then bring the legs down slowly.
5. Come back to the original position bringing hands back to their place.
Benefits:-
1. It helps to reduce the abdominal fat and tones the abdomen.
2. It strengthens back and neck muscles.
3. It helps in repairing your entire spinal cord and replenishes it.
4. It helps to rectify your neck pain, and repair defects in the neck joints.
5. It encourages digestion by improving activity of the intestines by stretching them.
6. It helps in rectifying urinary disorders.
7. It strengthens the uterus and reproductive system.
8. It helps in correcting the menstrual problems.
9. It strengthens the hip bones and reduces any excessive thigh muscles.
[Link] helps to decrease constipation.
Contraindications:-
1. Those who are suffering with acute back pain or slip disc should avoid this asana.
2. Those with severe sciatica should avoid this asana as it tightens the entire body from the hip to the
feet.
3. Those who have major problems with menstruation or with a prolapsed uterus should avoid this
asana.
4. Women in their pregnancy should avoid this asana.
5. Those who have blood pressure problems should avoid this asana as it may lead to suffocation.
3 Asanas to Prevent Asthma
- Urdhvahastottansana
Technique:-
1. Stand upright in the overhead-stretch pose with fingers interlocked.
2. Breathing in, stretch the hands high, but keep the feet flat on the floor.
3. Breathing out, slowly bend to the left/right. Pause for few seconds at the limit of the bend;
4. Strengthen up slowly, breathing in.
5. Slowly bend to the opposite side (left/right), breath out, hold for few seconds;
6. Straighten up slowly, inhaling.
Benefits:-
1. Back pain: It gives appropriate stretch to the muscles, especially the finer muscles of the back. The
regular practice of this yogasana is helpful in overcoming back pain.
2. Spinal health: It is beneficial for spinal health. After focusing on the alignment of the body and
spine, it helps to improve the curvature of the spine.
3. Weight loss: It is known as yoga for waist slim, yoga to remove fat from hips due to adequate
stretch in this region.
4. Asthma control: It provides stretch to the chest region, thus, helps to increase the intake capacity of
the lungs. All these ensure the betterment of lung health and gives relief from asthma too.
5. Constipation relief: It ensures proper movement to the alimentary canal, especially the stomach,
intestine, and large intestines, which result in relieving constipation.
6. Abdominal sides’ fat: This is one of the best yoga poses to burn the fats from abdominal sides
because of experiencing extra stretching in these areas.
7. Nerve health: Practicing the yoga asana on regular basis will facilitate stretching from toes to
fingers. If it is maintained with breathing, it can show its impact upon the efficiency of nerves.
8. Strengthening of legs: The asana is good for the health of toes, feet, ankles, knees, buttocks, etc.
9. Sciatica: If it is practiced under the supervision of a yoga expert, sciatica pain can be reduced
drastically.
Contraindications:-
- Pregnancy: The asana should be avoided during pregnancy.
- Headache: Don’t perform during headache.
- Insomnia: During insomnia, a yoga therapist should be consulted before practicing the yoga pose
- UTTANMANDUKASANA
Technique:-
1. Sit in Vajrasana
2. Spread out both the knees but toes should remain together.
3. Fold your right hand backward from above the right shoulder and place the palm below the left
shoulder.
4. Now folding the left hand similarly place the palm on the right shoulder. One elbow should be on
the other.
5. While coming back to the original position slowly remove left hand. Bring knees together as in first
position.
Benefits
Uttanmandukasana is helpful in
1. Diaphragmatic movements.
2. Improving posture
3. Removes back pain and pain in lumbar region.
4. Increases elasticity of thigh joint and shoulder.
Contraindications
- Individuals suffering from arthritis, hernia, chronic and severe back problems, elbow pain,
shoulder pain, spinal deformities should not perform this asana.
4. Asanas to Prevent Hypertension
- UTTANPADASAN
Technique:-
1. Take supine position with legs together, hands together by the side of the body. Palm resting on the
ground.
2. Raise both the legs together slowly up to 30 degree angle.
3. Another few seconds, raise further up to 45 degree angle.
4. After few second, raise up to 60 degree angle and maintain it there for few seconds.
5. While returning, stop at 45 degree or 30 degree angle.
6. Finally, bring both the legs on the ground.
Benefits:-
1. This asana is very beneficial for those suffering from diabetes, constipation, indigestion and
nervous weakness.
2. It balances the naval center “ Nabhimanipurachakra”
3. It builds up the abdominal muscles.
4. Helps to improve breathing and lung capacity.
Contraindications:-
-Avoid this posture in case there is any injury in the neck, back, pelvis, or leg muscles.
-Pregnant women should not perform this asana.
-People suffering from severe spondylitis, cardiac disease or abnormal blood pressure must refrain
from uttanapadasana.
-If an individual has undergone hernia-repair surgery, wait at least two weeks before practicing this
asana.
-If you have a migraine, then do not practice it.
- ARDHA –HALASANA
Technique:-
1. Take supine position, hands straight by the side of thighs and palm resting on the ground.
2. Slowly raise your legs together without bending them at the knees and pressing your hands till you
stop at an angle of 30°.
3. After few seconds, raise your legs further towards your head up to an angle of 60° and hold
position.
4. Now slowly bring your legs up to an angle of 90° and maintain position for 15 -30 seconds.
Benefits:-
1. Improves digestion and appetite.
2. Improves blood circulation.
3. Strengthens the thigh and calf muscles.
4. Helps to reduce abdomen fat and lose weight
5. Stimulates the abdominal organs.
Contraindications:-
1. People suffering from any cardiac problems, back pain, high blood pressure should avoid this
practice.
2. Not to be practiced by women who are pregnant, as the pressure is immense at the lower abdomen
causing tightening around the pelvic area.
3. Anyone suffering from acute lower back pain needs to take precaution during this practice.
4. Anyone recovering from any kind of stomach infection or surgery around the abdominal area
should take proper precautions and guidance.
5. Asanas to Prevent Back Pain and Arthritis
ARDHA-CHAKRASANA:-
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 possible.
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 fetus.
Makarasana:-
Technique:-
1. Lie down on the floor on your stomach with your hands folded under the head.
2. Place the right palm over the left palm on the ground and place the head over the right palm in a
relaxed way and close your eyes.
3. Stretch the legs as far as possible. The toes should point outwards.
4. Relax the whole body. Breathe normally and slowly. Feel the whole body touching the ground and
the deep relaxation in all your muscles.
5. Relax in this posture for few minutes.
6. While returning from the posture, slowly bring the feet together. Unfold the arms and come to the
Prone Position.
Benefits:-
1. Deep relaxation to the shoulders and the spine.
2. Reduce Waist pain.
3. Helps in Slipped disc.
4. Asthmatic and patients with lung disorders.
5. Relief for arthritis patients.
Contraindications:-
- Practitioners in their second or third trimesters of pregnancy should avoid practice of
makarasana in prone posture.
