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Practical-2: Procedure for Asanas, Benefits & Contraindication for any two
Asanas for each lifestyle disease.
(I) Obesity
Obesity is that condition of the body in which the amount of fat increases to extreme levels. In other words,
obesity can be defined as „the condition when an individual weight 20 percent more than the ideal weight‟.
1. Vajrasana
Procedure: it is a meditative asana. Kneel down on the ground with your knees, ankles and toes touching the
ground. Your toes should be stretched backwards. Now place your palms of both your hands on the knees. The
upper body should be straight. At this time, the breathing should be deep, even and slow. Then expend your chest
and pull your abdominal portion inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic muscles.
6. It removes postural defects.
7. It prevents hernia and gives relief from piles.
8. It is the best meditation asana for people suffering from sciatica and sacral
infections.
9. It is helpful in curing dysentery, back pain and chest diseases and also helpful for concentration.
10. It gives relief from constipation, acidity and increases digestive process.
Contraindications:
1. A person suffering from joint pain should not perform Vajrasana.
2. The individuals who have and spinal column problem should not perform Vajrasana.
3. The individuals who have some difficulty in movement should practise Vajrasana with a lot of care.

2. Trikonasana
Procedure: first of all stand with your legs apart. Then raise the arms sideways up to the shoulder level. Bend the
trunk sideways and raise the right hand upward. Touch the ground with left hand behind left foot. After some
time, do the same asana with opposite arm in the same way.
Benefits:
1. It strengthens the legs, knees, arms and chest.
2. It helps in improving digestion and stimulates all the abdominal organs.
3. It increases mental and physical equilibrium.
4. It reduces stress, anxiety, back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood circulation.
8. It is also helpful in reducing excess fat around the waistline.
Contraindications:
1. If you are suffering from diarrhoea, low or high blood pressure, back injury
or migraine, avoid the practice of it.
2. The individual having cervical spondylities should not perform this asana.
3.

(II) Diabetes

It is really a very dangerous condition. If diabetes is not controlled, it can lead to renal failure, loss of vision,
amputation of limbs and cardiovascular diseases. Diabetes is such a disorder that is caused sugar to build up in our
stream instead of being used by the cells in our bodies. In fact, our body uses a hormone (insulin) to control the

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level of sugar in our blood. When our body does not produce sufficient amount of insulin or when insulin does not
work properly, diabetes occurs. It is of two types.
Type I: in this type, the pancreatic gland does not produce insulin. Hence injection of insulin is required daily for
its treatment.
Type II: in this type, the body does not produce sufficient amount of insulin or the insulin is produced sufficiently
but it is not used properly by the body.

1. Bhujangasana
Procedure: in this asana, the shape of the body remains like a snake that is why it is called bhujangasana. In order
to perform this asana, lie down on the belly on the ground. Keep your hands near the shoulders. Keep your legs
close together. Now, straighten up your arms slowly, raise the chest. Your head should turn backwards. Keep this
position for some time. Then get back to the former position. For good result, perform this asana 3 to 5 times.
Benefits:
1. It alleviates obesity.
2. It provides strength and agility.
3. It cures the disorders of urinary bladder.
4. It cures the diseases of liver.
5. It improves blood circulation.
6. It makes the vertebral column flexible and thin.
7. It cures gas disorders, constipation and indigestion.
8. It strengthens the muscles of hands.
Contraindications
1. This asana should be avoided by individuals who suffer from hernia, back injuries, headaches and recent
abdominal surgeries.
2. Pregnant women should not perform this asana.

2. Paschimottanasana
Procedure: Sit on the ground with legs forward. Then hold the toes of your feet with the fingers of both hands.
Then breathe out slowly and try to touch the knees with your forehead. After that breathe in slowly, raise your
head upwards and come to the prior position. Perform this asana at least 10 to 12 times.
Benefits:
1. It takes care of gas trouble.
2. It prevents the early ossification of bones.
3. It is a good remedy for constipation.
4. It helps to overcome several menstrual disorders.
5. It gives relief in sciatica, backache and asthma.
6. It reduces obesity.
7. It is helpful in treating abdominal diseases.
8. It is helpful in curing skin diseases.
9. Vertebra becomes flexible and healthy.
Contraindications
1. If you are suffering from enlarged liver of spleen or acute appendicitis, you should never do this asana.
2. Avoid practising this asana if you suffer from asthma ot any respiratory diseases.
If you have any back or spinal problem, make sure that you perform this asana only under expert guidance.

(III) Asthma
Asthma is a disease of lungs in which the airways become blocked or narrowed causing difficulty in breathing. In
asthma, the airways also swell up and produce extra mucus. It usually triggers coughing, wheezing or whistling
and shortness of breath.
1. Sukhasana
Procedure: Sit down with the legs straight in front of the body. After that, bend the
right leg and place the foot under the left thigh. Then bend the left leg and keep the
foot under the right. Place the hands on the knees. Chin should be in. Keep the head,
neck and back straight, close the eyes. Relax your body.
Benefits:
1. It facilitates mental and physical balance without causing strain or pain.
2. It stretches and lengthens spine.

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3. It calms your mind.
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5. It reduces download.
anxiety, stress and mental fatigue. Start your 30 day free trial
6. It helps in improving body posture. OR
7. It provides gentle massage to knees, calf muscles and thighs.
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8. It spreads a sense of cal mness throughout your body and mind.
Contraindications
1. If your knees and hips are injured or inflamed, you should avoid practising this asana.
2. If you have a slip disc problem, you should take proper care while performing this a sana.

2. Chakrasana
Procedure: In this asana, the figure of the body becomes like a chakra, therefore, this asana is called chakarasana.
First of all, lie down on your back. Fix your hands firmly on the ground. Then raise the middle portion of your
body upwards. Raise it as high as possible, so that your body is in semi-circle position. Then keep your head
downwards between your hands. In the beginning, keep this position for one minute and then after some days of
practice, do it for 3 to 5 minutes.
3. It calms your mind.
Benefits:
4. It enhances your condition of peace.
1. It cures back pain.
5. It reduces anxiety, stress and mental fatigue.
2. It cures any pain in kidneys
6. It helps in improving body posture.
3. It is helpful in removing obesity.
7. It provides gentle massage to knees, calf muscles and thighs.
4. It prevents the problem of hernia.
8. It spreads a sense of cal mness throughout your body and mind.
5. It stimulates pituitary and thyroid gland.
Contraindications
6. It cures infertility, asthma and osteoporosis.
1. It
7. If gives
your knees
relief and
fromhips areand
stress injured
reduceor inflamed,
depression. you should avoid practising this asana.
2. The
8. If yousemi-circular
have a slip disc problem,
position you should
makes the dorsaltake side
properofcare
the while
bodyperforming
to stretch this a sana.
making the chest to expand. Thus more fresh oxygen is made available.
2. Chakrasana
Contraindications
Procedure: In this asana, the figure of the body becomes like a chakra, therefore, this asana is called chakarasana.
1. If you suffer from headache or high blood pressure you should not perform this asana.
First2.ofDon‟t
all, lieperform
down on thisyour
asanaback. Fix of
in case your hands impingement.
shoulder firmly on the ground. Then raise the middle portion of your
body3. upwards. Raise itthis
Do not perform as asana
high as possible,
if you so that your
have tendonitis body
in the is in semi-circle position. Then keep your head
wrists.
downwards betweenwho
4. Individuals yoursufferhands.serious
In the spinal
beginning,columnkeepailments
this position
such for
as one minute
cervical andand then after
lumber some days
spondylitis shouldof
practice,avoid
do itthefor practise
3 to 5 minutes.
of this asana.
Benefits:
1. It cures back pain.
2. It cures any pain in kidneys (IV) Hypertension
It means
3. It increased
is helpful blood
in removingpressure. It has become a worldwide health problem because a great number of people
obesity.
are facing the problem
4. It prevents of hypertension
the problem of hernia. throughout the world. Though, it is a fact that blood pressure increas es
with5.theItadvancement
stimulates pituitaryof age. andIn yesteryears,
thyroid gland. hypertension used to be considered a middle -age problem but
nowadays,
6. It curesyoungsters alsoasthma
infertility, suffer from this problem due to their faulty lifes tyles.
and osteoporosis.
7. It gives relief from stress and reduce depression.
1. Tadasana
8. The semi-circular position makes the dorsal side of the body to stretch
Procedure:
making Stand
the up
chestin attention
to expand. position.
Thus more Lift fresh
your arms
oxygen upwards.
is madeStretch your hands upwards. Raise your heels,
available.
and come on your toes. Also pull up your body upwards. After some time breathe out slowly and come to the
Contraindications
previous
1. Ifposition.
you suffer Repeat the same exercise
from headache 10/15pressure
or high blood times. you should not perform this asana.
Benefits
2. Don‟t perform this asana in case of shoulder impingement.
3. It
1. Doisnothelpful in developing
perform this asana physical
if you have andtendonitis
mental balance.
in the wrists.
4. It
2. reduces obesity.
Individuals who suffer serious spinal column ailments such as cervical and lumber spondylitis should
3. It cures
avoid theconstipation.
practise of this asana.
4. It cures digestive problems.
5. It improves body posture. (IV) Hypertension
6. It alleviates sciatica.
It means
7. It increased bloodasana
is an excellent pressure. It haswho
for those becomewantato worldwide health
enhance their problem because a great number of people
height.
are facing
8. It isthe problemin
beneficial oftreating
hypertension throughout the world. Though, it is a fact that blood pressure increas es
hypertension.
with the advancement of age. In yesteryears, hypertension used to be considered a middle -age problem but
Contraindications
nowadays,
1. If you youngsters
have lowalso blood suffer from you
pressure this should
problemnot due to theirthis
practise faulty lifes tyles.
asana.
2. In case of headache or insomnia you should avoid the practise of this as ana.
1. Tadasana
3. Individuals, who suffer from blood circulation problems such as faulty valves, should not perform this
Procedure: Stand up in attention position. Lift your arms upwards. Stretch your hands upwards. Raise your heels,
asana.
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 10/15 times.
Benefits
AD 1. It is helpful in developing physical and mental balance. Download to read ad-free
2. It reduces obesity.
3. It cures constipation.
4. It cures digestive problems.
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It improves body posture.
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It alleviatesto download
sciatica. this document
or2.
subscribe
7. It is
Ardha to read
an and download.
excellent
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8. It is beneficial
Procedure: Stand straightin treating
with hypertension.
both feet together. Hold OR your hips with your hands. Bend backward without
Contraindications
bending your knees with slow inhalation. Remain in this pose for some time. Do it two to three times.
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1.
Benefits If you have low blood pressure you should not practise this asana.
2. It
1. Inhelps
case of to headache
make ankles, or insomnia you should
thigh, shoulders, avoid
chest, the and
spine practise of this
abdomen as ana.
strong.
3. It
2. Individuals,
relieves stress whoand suffer from blood circulation problems such as faulty valves, should not perform this
tension.
3. Itasana.
improves digestion.
4. It cures menstrual disorders.
5. It cures pain in legs.
6. It reduces fat in the waist and thigh.
7. It helps to alleviate upper back pain.
8. It relieves stress in the neck and shoulders.
Contraindications
1. Avoid this asana in case of hip or spinal problems.
2. Avoid practising this asana if you have peptic ulcer and hernia.
3. Avoid performing this asana if you have migraine, headache, low blood
2. Ardha Chakrasana
pressure, diarrhoea and insomnia.
Procedure: Stand straight with both feet together. Hold your hips with your hands. Bend backward without
4. Pregnant women should avoid doing this asana.
bending your knees with slow inhalation. Remain in this pose for some time. Do it two to three times.
Benefits
1. It helps to make ankles, thigh, shoulders, chest, (V) Back Pain
spine and abdomen strong.
2. It relieves stress and tension.
The3.pain which is felt
It improves in the back, usually originates from the bones, joint, muscles, nerves, etc. It may be in the
digestion.
4. It thoracic
cervical, or lumber
cures menstrual region. It may be spontaneous on can be chronic. It can be constant, affecting one
disorders.
5. or
region radiate
It cures to other
pain in legs. parts such as arms, hips or legs. It may give a feeling of burning sensation. Sometimes
6. It reduces
numbness may befatfelt in thein the
waistlegs
andorthigh.
arms. The affected persons are not able to do their work smoothly and
7. It helps to alleviate upper back pain.
efficiently.
Back8. pain may result
It relieves stressowingin the to badand
neck personal health habits and personal risk factors such as overweight, lack of
shoulders.
Contraindications
physical activity or exercise, excessive smoking, lack of flexibility or undue stress on back.
1. Avoid this asana in case of hip or spinal problems.
2. Avoid practising this asana if you have peptic ulcer and hernia.
1. Ardhmatsyandrasana
3. AvoidThe
Procedure: left heel isthis
performing kept under
asana if the
youright
havethigh and right
migraine, leg is crossed
headache, low bloodover the left thigh. After that hold
the rightpressure,
toe withdiarrhoea
left hand and insomnia.
turn your head and back to the right side. In this position move the trunk sideways.
Then4. perform
Pregnant thewomen
same asana should in avoid doing position.
the reverse this asana.

Benefits: (V) Back Pain

1. It keeps gall bladder and the prostate gland healthy.
It enhances
The2.pain the in
which is felt stretchability of backoriginates
the back, usually muscles. from the bones, joint, muscles, nerves, etc. It may be in the
3. It thoracic
cervical, alleviatesordigestive ailments.
lumber region. It may be spontaneous on can be chronic. It can be constant, affecting one
It regulates
4. or
region radiate to the secretion
other of adrenaline
parts such and or
as arms, hips bile andItthus
legs. mayisgive
recommended
a feeling of burning sensation. Sometimes
numbnessin yogic
may management
be felt in theoflegs
diabetes.
or arms. The affected persons are not able to do their work smoothly and
5. It is also helpful in treating sinusitis, bronchitis, constipation, menstrual
efficiently.
disorders,
Back pain urinary
may result tracttodisorders
owing and cervical
bad personal health spondylities.
habits and personal risk factors such as overweight, lack of
physical activity or exercise, excessive smoking, lack of flexibility or undue stress on back.
Contraindications:
1. Women, who are two or three months pregnant should avoid practising this asana.
1. Ardhmatsyandrasana
2. The individuals,
Procedure: The left heelwho suffer
is kept from
under thepeptic
right ulcer, hernia
thigh and or leg
right hypothyroidism, should
is crossed over practise
the left thigh. this
Afterasana only
that hold
the rightunder expert
toe with leftguidance.
hand and turn your head and back to the right side. In this position move the trunk sideways.
3. The individuals who have the problem of sciatica or slipped disc may benefit from this asana but they need
Then perform the same asana in the reverse position.
to take great care while doing this asana.
Benefits:
2. Shalabhasana
1. It keeps gall bladder and the prostate gland healthy.
Procedure: In order to perform shalbhasana, lie down in prostrate position. Spread the thigh backwards. Hold
2. It enhances the stretchability of back muscles.
your fists and extend arms. Keep your fists under the thigh and then raise your legs slowly as high as you can. For
3. It alleviates digestive ailments.
4. It regulates the secretion of adrenaline and bile and thus is recommended
in yogic management of diabetes.
5. It is also helpful in treating sinusitis, bronchitis, constipation, menstrual
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Contraindications:
1. Women, who are two or three months pregnant should avoid practising this asana.
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Practical-4:
3. Any one game of your choice out of the list above. Labelled diagram of field & equipment (Rules,
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The individuals who have the problem of sciatica or slipped disc may benefit from this Start
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Terminologies
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Procedure: In order to perform shalbhasana, lie down in prostrate position. Spread the thigh backwards. Hold
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(Write Any One Game of Your Choice )

* Basketball, Football,
Practical-4: Any one game of your choice out of the list above. Labelled diagram of field & equipment (Rules,
Terminologies & Skills).

Kabaddi, Kho-Kho,
Volleyball, Handball,
Hockey, Cricket, Bocce &
Unified Basketball [CWSN
(Children with Special
(Write Any One Game of Your Choice )
Needs - Divyang)]

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* Basketball, Football,
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Kabaddi, Kho-Kho,
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Volleyball, Handball,
Hockey, Cricket, Bocce &
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(Children with Special
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