CBSE Textbook: Yoga as Preventive Measure for Lifestyle Disease | Physical Education Class 12(XII) - Notes & Model Test Papers - Humanities/Arts PDF Download

 Page 1


71
Physical EDUCATION-XII
UNIT 
III
YOGA AS PREVENTIVE MEASRUE 
FOR LIFESTYLE DISEASE
Overview
Asanas as preventive measures for lifestyle disease : 
 W Obesity: Procedure, Benefits & contraindications for Tadasana, 
Katichakrasana, Pavanmuktasana, Matsayasana, Halasana, 
Paschimottasana, Ardh Matsyendrasana, Dhanurasana, Ushtrasana, 
Suryabedhan pranayama.
 W Diabetes: Procedure, Benefits & contraindications for Ktichakrasana, 
Pavanmuktasana, Bhujangasana, Shalabhasana, Dhanurasana, Supta-
vajarasana, Paschimottasana, Ardh Matsyendrasana, Mandukasana, 
Yogmudra, Gomukhasana, Ushtrasana, Kapalbhati
 W Asthma: Procedure, Benefits & contraindications for Tadasana, 
Urdhwahastottasana, Uttan Mandukasana, Bhujangasana, Dhanurasana, 
Ushtrasana, Vakrasana, Kapalbhati, Gomukhasana, Mtsyaasana, Anulom-
Vilom.
 W Hypertension: Tadasana, Katichakrasana, Uttanpadasana, Ardha Halasana, 
Sarla Matyasana, Gomukhasana, Uttan Mandukasana, Vakrasana, 
Bhujangasana, Makarasana, Shavasana, Nadi-Shodhanapranayam, 
Sitlipranayam.
 W Back Pain and Arthritis: Procedure, Benefits & Contraindications of Tadasan, 
Urdhawahastootansana, Ardh-Chakrasana, Ushtrasana, Vakrasana, Sarala 
Maysyendrsana, Bhujandgasana, Gomukhasana, Bhadrasana, Makarasana, 
Nadi-Shodhana pranayama.
Page 2


71
Physical EDUCATION-XII
UNIT 
III
YOGA AS PREVENTIVE MEASRUE 
FOR LIFESTYLE DISEASE
Overview
Asanas as preventive measures for lifestyle disease : 
 W Obesity: Procedure, Benefits & contraindications for Tadasana, 
Katichakrasana, Pavanmuktasana, Matsayasana, Halasana, 
Paschimottasana, Ardh Matsyendrasana, Dhanurasana, Ushtrasana, 
Suryabedhan pranayama.
 W Diabetes: Procedure, Benefits & contraindications for Ktichakrasana, 
Pavanmuktasana, Bhujangasana, Shalabhasana, Dhanurasana, Supta-
vajarasana, Paschimottasana, Ardh Matsyendrasana, Mandukasana, 
Yogmudra, Gomukhasana, Ushtrasana, Kapalbhati
 W Asthma: Procedure, Benefits & contraindications for Tadasana, 
Urdhwahastottasana, Uttan Mandukasana, Bhujangasana, Dhanurasana, 
Ushtrasana, Vakrasana, Kapalbhati, Gomukhasana, Mtsyaasana, Anulom-
Vilom.
 W Hypertension: Tadasana, Katichakrasana, Uttanpadasana, Ardha Halasana, 
Sarla Matyasana, Gomukhasana, Uttan Mandukasana, Vakrasana, 
Bhujangasana, Makarasana, Shavasana, Nadi-Shodhanapranayam, 
Sitlipranayam.
 W Back Pain and Arthritis: Procedure, Benefits & Contraindications of Tadasan, 
Urdhawahastootansana, Ardh-Chakrasana, Ushtrasana, Vakrasana, Sarala 
Maysyendrsana, Bhujandgasana, Gomukhasana, Bhadrasana, Makarasana, 
Nadi-Shodhana pranayama.
72
Physical EDUCATION-XII
At the end of the chapter, children will be able to:
 W identify the asanas beneficial for different types of ailments and 
health problems. 
 W recognize importance of various asanas for preventive measures 
of obesity, diabetes, asthma, hypertension, back pain.
 W describe the procedure for performing variety of asanas for max-
imal benefits.
 W distinguish the contraindications associated with performing of 
different asanas.
 W outline the role of yogic management for various health benefits 
and preventive measures.
Discuss in a Group
 W What are the factors that have led to an increase in sedentary  
behaviour in our modern lifestyle?
 W What prompts individuals to develop a particular lifestyle or adopt a 
particular occupational culture?
 W In what way do their different lifestyles and occupations impact the 
day to day life or health of individuals?
 W What do you understand by the term lifestyle diseases?
 W List some lifestyle diseases. What do these diseases lead to?
 W What is the meaning of the term “premature mortality”?
Do you know?
Difference between yoga and exercise?
When Yogasanas are performed, respiration and metabolic rates slow down. As 
a result, consumption of oxygen and body temperature drop. However, during 
exercise, breathing and metabolism speed up, oxygen consumption rises, and body 
gets hot. Yoga postures tend to arrest catabolism whereas exercise promotes it. 
Asanas are designed to have specific effects on the glands and internal organs, and 
to alter electrochemical activity in the nervous system. The asanas are classified 
in to three groups- beginners, intermediate, and advanced. Regular practice of a 
balanced programme, tailored to individual needs is recommended for maximum 
benefits.
Page 3


71
Physical EDUCATION-XII
UNIT 
III
YOGA AS PREVENTIVE MEASRUE 
FOR LIFESTYLE DISEASE
Overview
Asanas as preventive measures for lifestyle disease : 
 W Obesity: Procedure, Benefits & contraindications for Tadasana, 
Katichakrasana, Pavanmuktasana, Matsayasana, Halasana, 
Paschimottasana, Ardh Matsyendrasana, Dhanurasana, Ushtrasana, 
Suryabedhan pranayama.
 W Diabetes: Procedure, Benefits & contraindications for Ktichakrasana, 
Pavanmuktasana, Bhujangasana, Shalabhasana, Dhanurasana, Supta-
vajarasana, Paschimottasana, Ardh Matsyendrasana, Mandukasana, 
Yogmudra, Gomukhasana, Ushtrasana, Kapalbhati
 W Asthma: Procedure, Benefits & contraindications for Tadasana, 
Urdhwahastottasana, Uttan Mandukasana, Bhujangasana, Dhanurasana, 
Ushtrasana, Vakrasana, Kapalbhati, Gomukhasana, Mtsyaasana, Anulom-
Vilom.
 W Hypertension: Tadasana, Katichakrasana, Uttanpadasana, Ardha Halasana, 
Sarla Matyasana, Gomukhasana, Uttan Mandukasana, Vakrasana, 
Bhujangasana, Makarasana, Shavasana, Nadi-Shodhanapranayam, 
Sitlipranayam.
 W Back Pain and Arthritis: Procedure, Benefits & Contraindications of Tadasan, 
Urdhawahastootansana, Ardh-Chakrasana, Ushtrasana, Vakrasana, Sarala 
Maysyendrsana, Bhujandgasana, Gomukhasana, Bhadrasana, Makarasana, 
Nadi-Shodhana pranayama.
72
Physical EDUCATION-XII
At the end of the chapter, children will be able to:
 W identify the asanas beneficial for different types of ailments and 
health problems. 
 W recognize importance of various asanas for preventive measures 
of obesity, diabetes, asthma, hypertension, back pain.
 W describe the procedure for performing variety of asanas for max-
imal benefits.
 W distinguish the contraindications associated with performing of 
different asanas.
 W outline the role of yogic management for various health benefits 
and preventive measures.
Discuss in a Group
 W What are the factors that have led to an increase in sedentary  
behaviour in our modern lifestyle?
 W What prompts individuals to develop a particular lifestyle or adopt a 
particular occupational culture?
 W In what way do their different lifestyles and occupations impact the 
day to day life or health of individuals?
 W What do you understand by the term lifestyle diseases?
 W List some lifestyle diseases. What do these diseases lead to?
 W What is the meaning of the term “premature mortality”?
Do you know?
Difference between yoga and exercise?
When Yogasanas are performed, respiration and metabolic rates slow down. As 
a result, consumption of oxygen and body temperature drop. However, during 
exercise, breathing and metabolism speed up, oxygen consumption rises, and body 
gets hot. Yoga postures tend to arrest catabolism whereas exercise promotes it. 
Asanas are designed to have specific effects on the glands and internal organs, and 
to alter electrochemical activity in the nervous system. The asanas are classified 
in to three groups- beginners, intermediate, and advanced. Regular practice of a 
balanced programme, tailored to individual needs is recommended for maximum 
benefits.
73
Physical EDUCATION-XII
3.1 Asanas to Prevent Obesity
3.1.1 TADASANA
This is a traditional posture. The final position of this asana resembles the palm 
tree. Palm trees are usually erect and straight. Therefore, one should be straight 
and erect in this asana
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.
10. Lower the heels while breathing out and bring hands to the top of the head. 
This is one round.
Page 4


71
Physical EDUCATION-XII
UNIT 
III
YOGA AS PREVENTIVE MEASRUE 
FOR LIFESTYLE DISEASE
Overview
Asanas as preventive measures for lifestyle disease : 
 W Obesity: Procedure, Benefits & contraindications for Tadasana, 
Katichakrasana, Pavanmuktasana, Matsayasana, Halasana, 
Paschimottasana, Ardh Matsyendrasana, Dhanurasana, Ushtrasana, 
Suryabedhan pranayama.
 W Diabetes: Procedure, Benefits & contraindications for Ktichakrasana, 
Pavanmuktasana, Bhujangasana, Shalabhasana, Dhanurasana, Supta-
vajarasana, Paschimottasana, Ardh Matsyendrasana, Mandukasana, 
Yogmudra, Gomukhasana, Ushtrasana, Kapalbhati
 W Asthma: Procedure, Benefits & contraindications for Tadasana, 
Urdhwahastottasana, Uttan Mandukasana, Bhujangasana, Dhanurasana, 
Ushtrasana, Vakrasana, Kapalbhati, Gomukhasana, Mtsyaasana, Anulom-
Vilom.
 W Hypertension: Tadasana, Katichakrasana, Uttanpadasana, Ardha Halasana, 
Sarla Matyasana, Gomukhasana, Uttan Mandukasana, Vakrasana, 
Bhujangasana, Makarasana, Shavasana, Nadi-Shodhanapranayam, 
Sitlipranayam.
 W Back Pain and Arthritis: Procedure, Benefits & Contraindications of Tadasan, 
Urdhawahastootansana, Ardh-Chakrasana, Ushtrasana, Vakrasana, Sarala 
Maysyendrsana, Bhujandgasana, Gomukhasana, Bhadrasana, Makarasana, 
Nadi-Shodhana pranayama.
72
Physical EDUCATION-XII
At the end of the chapter, children will be able to:
 W identify the asanas beneficial for different types of ailments and 
health problems. 
 W recognize importance of various asanas for preventive measures 
of obesity, diabetes, asthma, hypertension, back pain.
 W describe the procedure for performing variety of asanas for max-
imal benefits.
 W distinguish the contraindications associated with performing of 
different asanas.
 W outline the role of yogic management for various health benefits 
and preventive measures.
Discuss in a Group
 W What are the factors that have led to an increase in sedentary  
behaviour in our modern lifestyle?
 W What prompts individuals to develop a particular lifestyle or adopt a 
particular occupational culture?
 W In what way do their different lifestyles and occupations impact the 
day to day life or health of individuals?
 W What do you understand by the term lifestyle diseases?
 W List some lifestyle diseases. What do these diseases lead to?
 W What is the meaning of the term “premature mortality”?
Do you know?
Difference between yoga and exercise?
When Yogasanas are performed, respiration and metabolic rates slow down. As 
a result, consumption of oxygen and body temperature drop. However, during 
exercise, breathing and metabolism speed up, oxygen consumption rises, and body 
gets hot. Yoga postures tend to arrest catabolism whereas exercise promotes it. 
Asanas are designed to have specific effects on the glands and internal organs, and 
to alter electrochemical activity in the nervous system. The asanas are classified 
in to three groups- beginners, intermediate, and advanced. Regular practice of a 
balanced programme, tailored to individual needs is recommended for maximum 
benefits.
73
Physical EDUCATION-XII
3.1 Asanas to Prevent Obesity
3.1.1 TADASANA
This is a traditional posture. The final position of this asana resembles the palm 
tree. Palm trees are usually erect and straight. Therefore, one should be straight 
and erect in this asana
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.
10. Lower the heels while breathing out and bring hands to the top of the head. 
This is one round.
74
Physical EDUCATION-XII
Breathing awareness
Breathing should be synchronized with the raising and lowering of the arms and 
balance should be maintained while stretching the whole body.
Things to remember while performing this Asana:
1. Do not move eyes from the point, it makes you lose balance.
2. While returning to starting position, first bring the heels on the floor slowly. Do 
not jerk as it can make you lose balance.
Benefits
 h Strengthens the legs, knees, ankles, arms, and chest.
 h Stretches and opens the hips, groins, hamstrings, and calves; shoulders, 
chest, and spine
 h Increases mental and physical equilibrium.
 h Helps improve digestion.
 h 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
3.1.2 KATICHAKRASANA
The name of this yoga asana comes from Kati meaning waist and chakra meaning 
circle. Katichakrasana, literally means rotation of the waist. It gives a nice stretch 
to the waist and helps in making it more flexible and supple. 
Page 5


71
Physical EDUCATION-XII
UNIT 
III
YOGA AS PREVENTIVE MEASRUE 
FOR LIFESTYLE DISEASE
Overview
Asanas as preventive measures for lifestyle disease : 
 W Obesity: Procedure, Benefits & contraindications for Tadasana, 
Katichakrasana, Pavanmuktasana, Matsayasana, Halasana, 
Paschimottasana, Ardh Matsyendrasana, Dhanurasana, Ushtrasana, 
Suryabedhan pranayama.
 W Diabetes: Procedure, Benefits & contraindications for Ktichakrasana, 
Pavanmuktasana, Bhujangasana, Shalabhasana, Dhanurasana, Supta-
vajarasana, Paschimottasana, Ardh Matsyendrasana, Mandukasana, 
Yogmudra, Gomukhasana, Ushtrasana, Kapalbhati
 W Asthma: Procedure, Benefits & contraindications for Tadasana, 
Urdhwahastottasana, Uttan Mandukasana, Bhujangasana, Dhanurasana, 
Ushtrasana, Vakrasana, Kapalbhati, Gomukhasana, Mtsyaasana, Anulom-
Vilom.
 W Hypertension: Tadasana, Katichakrasana, Uttanpadasana, Ardha Halasana, 
Sarla Matyasana, Gomukhasana, Uttan Mandukasana, Vakrasana, 
Bhujangasana, Makarasana, Shavasana, Nadi-Shodhanapranayam, 
Sitlipranayam.
 W Back Pain and Arthritis: Procedure, Benefits & Contraindications of Tadasan, 
Urdhawahastootansana, Ardh-Chakrasana, Ushtrasana, Vakrasana, Sarala 
Maysyendrsana, Bhujandgasana, Gomukhasana, Bhadrasana, Makarasana, 
Nadi-Shodhana pranayama.
72
Physical EDUCATION-XII
At the end of the chapter, children will be able to:
 W identify the asanas beneficial for different types of ailments and 
health problems. 
 W recognize importance of various asanas for preventive measures 
of obesity, diabetes, asthma, hypertension, back pain.
 W describe the procedure for performing variety of asanas for max-
imal benefits.
 W distinguish the contraindications associated with performing of 
different asanas.
 W outline the role of yogic management for various health benefits 
and preventive measures.
Discuss in a Group
 W What are the factors that have led to an increase in sedentary  
behaviour in our modern lifestyle?
 W What prompts individuals to develop a particular lifestyle or adopt a 
particular occupational culture?
 W In what way do their different lifestyles and occupations impact the 
day to day life or health of individuals?
 W What do you understand by the term lifestyle diseases?
 W List some lifestyle diseases. What do these diseases lead to?
 W What is the meaning of the term “premature mortality”?
Do you know?
Difference between yoga and exercise?
When Yogasanas are performed, respiration and metabolic rates slow down. As 
a result, consumption of oxygen and body temperature drop. However, during 
exercise, breathing and metabolism speed up, oxygen consumption rises, and body 
gets hot. Yoga postures tend to arrest catabolism whereas exercise promotes it. 
Asanas are designed to have specific effects on the glands and internal organs, and 
to alter electrochemical activity in the nervous system. The asanas are classified 
in to three groups- beginners, intermediate, and advanced. Regular practice of a 
balanced programme, tailored to individual needs is recommended for maximum 
benefits.
73
Physical EDUCATION-XII
3.1 Asanas to Prevent Obesity
3.1.1 TADASANA
This is a traditional posture. The final position of this asana resembles the palm 
tree. Palm trees are usually erect and straight. Therefore, one should be straight 
and erect in this asana
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.
10. Lower the heels while breathing out and bring hands to the top of the head. 
This is one round.
74
Physical EDUCATION-XII
Breathing awareness
Breathing should be synchronized with the raising and lowering of the arms and 
balance should be maintained while stretching the whole body.
Things to remember while performing this Asana:
1. Do not move eyes from the point, it makes you lose balance.
2. While returning to starting position, first bring the heels on the floor slowly. Do 
not jerk as it can make you lose balance.
Benefits
 h Strengthens the legs, knees, ankles, arms, and chest.
 h Stretches and opens the hips, groins, hamstrings, and calves; shoulders, 
chest, and spine
 h Increases mental and physical equilibrium.
 h Helps improve digestion.
 h 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
3.1.2 KATICHAKRASANA
The name of this yoga asana comes from Kati meaning waist and chakra meaning 
circle. Katichakrasana, literally means rotation of the waist. It gives a nice stretch 
to the waist and helps in making it more flexible and supple. 
75
Physical EDUCATION-XII
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, 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 
Breathing awareness
1. Inhale, come back to the centre.
2. Exhale, turn to your left and repeat the yoga posture on your left side.
3. Do the same on either side.
Benefits
 h Good for relieving constipation
 h Strengthens and improves the flexibility of the spine and waist
 h Good for arm and leg muscles