Physical Education and Sports for Children with Special Needs Chapter Notes | Physical Education Class 11 (XI) - CBSE and NCERT Curriculum PDF Download

Introduction

Yoga and lifestyle both are interrelated. If you do yoga regularly, you can lead a good lifestyle. Asanas are the third step of eight elements after Yama and Niyam. Asanas are slow stretching activities, in which holding body postures brings stability of body and poise to mind.

Yoga Asanas as Preventive Measures

• Prevents skeletal or ortho-related problems such as Kyphosis, Round Shoulder, Lordosis, Scoliosis, Knock knees, Bow legs, Flat foot, etc.
• Prevents digestion-related problems e.g., diabetes, obesity, underweight, constipation, food intolerance, gastric problems, etc.
• Asanas prevent and cure stress and tension, control anxiety, stabilize the mind, and improve memory.
• Asanas can improve immunity to a great extent, thus preventing colds, coughs, viral infections, communicable diseases, asthma, etc.
• Prevents paralysis, sciatica, Parkinson’s, weak muscle cramps.

Benefits of Yoga Asanas

• Improves physical and mental abilities to a great extent.
• Increases concentration and control behavior.
• Strengthens bones and joints.
• Increases blood circulation.
• Strengthens respiratory organs.
• Enhances the efficiency of the digestive system.
• Strengthens the nervous system.
• Provides control over sense organs.
• Relieves stress and tension.
• Develops good posture.
• Prevents premature aging.

Obesity

Obesity is a condition in which excess body fat has accumulated to the point that it may negatively affect health. The excess fat of the body gets deposited under the skin, especially in areas like the abdomen, chest, shoulder, buttocks, and legs. Obesity increases the likelihood of various diseases and can result from genetic or environmental factors, or a combination of both. Yoga asanas can cure these problems by increasing physical activity and controlling glandular function.

Asanas that Prevent Obesity

Tadasana (Mountain Pose):

• Procedure: Stand upright with a 2-inch gap between feet. Inhale and lift your hands above the head, lifting your heels off the ground and balancing on your toes.
• Benefits: Improves posture, increases height, strengthens thighs and ankles, promotes body awareness, enhances focus and concentration.
• Contraindications: Avoid if having headaches, low blood pressure, and for pregnant women.

Katichakrasana (Standing Spinal Twist):

• Procedure: Stand with feet hip-width apart, place hands on the waist, inhale while raising arms to shoulder level, and twist the upper body to one side. Repeat on the other side.
• Benefits: Stimulates the spine, improves flexibility in the back, massages abdominal organs for better digestion.
• Contraindications: Avoid if having severe back problems, recent abdominal surgery, or hernia.

Pavanmuktasana (Wind-Relieving Pose):

• Procedure: Lie on your back, bring one knee towards your chest, and hug it with both hands. Repeat with the other knee.
• Benefits: Relieves gas and bloating, massages abdominal organs, strengthens the lower back.
• Contraindications: Avoid if having recent abdominal surgery or intestinal issues.

Matsyasana (Fish Pose):

• Procedure: Lie on your back, arch your chest upwards, and rest the crown of your head on the floor. Place hands under your hips for support.
• Benefits: Stretches the chest and neck, stimulates the throat chakra, improves respiratory function.
• Contraindications: Avoid if having neck or back injuries. Use caution if having high blood pressure or migraine.

Halasana (Plough Pose):

• Procedure: Lie on your back, lift legs overhead, and lower them behind your head towards the floor. Support your back with your hands.
• Benefits: Stretches the spine, shoulders, and hamstrings, stimulates the thyroid gland.
• Contraindications: Avoid if having neck or back injuries, high blood pressure, or during menstruation.

Pachimottanasana (Seated Forward Bend):

• Procedure: Sit with legs extended, bend forward, reach towards your toes, and lengthen your spine.
• Benefits: Stretches the entire back of the body, stimulates abdominal organs, calms the mind.
• Contraindications: Avoid if having back injuries, pregnancy, or herniated discs.

Ardha-Matsyendrasana (Half Lord of the Fishes Pose):

• Procedure: Sit with one leg bent, place the foot on the opposite side of the knee, twist your torso, and hold the knee with the opposite hand.
• Benefits: Increases spine flexibility, stimulates abdominal organs, improves digestion.
• Contraindications: Avoid if having back or spinal injuries.

Dhanurasana (Bow Pose):

• Procedure: Lie on your stomach, bend your knees, and lift your chest and legs by holding your ankles.
• Benefits: Stretches the entire front body, strengthens back muscles, stimulates organs in the abdomen.
• Contraindications: Avoid if having neck, back, or abdominal injuries, or if pregnant.

Ushtrasana (Camel Pose):

• Procedure: Kneel, arch back, reach and hold the heels, tilt head back, hold, and return.
• Benefits: Stretches front body, improves posture, aids digestion, and opens chest.
• Contraindications: Avoid with neck/back injuries, high/low blood pressure, heart/respiratory issues.

Diabetes

Diabetes is a disease where the body cannot produce insulin, leading to increased blood sugar levels, affecting organs and causing blindness, kidney failure, cardiovascular disease, and impotence.

Asanas that Prevent Diabetes

5. Pavanmuktasana (Wind-Relieving Pose)
6. Dhanurasana (Bow Pose)
7. Paschimottanasana (Seated Forward Bend)
8. Ardha-Matsyendrasana (Half Lord of the Fishes Pose)
9. Ushtrasana (Camel Pose)

Asthma

Asthma is an inflammatory respiratory disease characterized by episodes of wheezing, chest tightness, and shortness of breath.

Asanas that Prevent Asthma

1. Anuloma-Viloma (Alternate Nostril Breathing):

• Procedure: Sit comfortably, close one nostril with your thumb, inhale through the other nostril, then close it with your ring finger, and exhale through the opposite nostril.
• Benefits: Balances the flow of energy, calms the mind, reduces stress and anxiety.
• Contraindications: There are no major contraindications, but if having any respiratory issues, practice gently.

2. Tadasana (Mountain Pose)
3. Bhujangasana (Cobra Pose)
4. Dhanurasana (Bow Pose)
5. Ushtrasana (Camel Pose)
6. Matsyasana (Fish Pose)

Hypertension

Hypertension is when blood pressure exceeds 140/90, affecting arteries, valves, and other parts of the circulatory system. It is common at any age, but mostly found in adults aged 30 to 60 years or those who are obese.

Asanas that Prevent Hypertension

1. Tadasana (Mountain Pose)
2. Bhujangasana (Cobra Pose)
3. Dhanurasana (Bow Pose)
4. Ushtrasana (Camel Pose)
5. Matsyasana (Fish Pose)
6. Anuloma-Viloma (Alternate Nostril Breathing)

Back Pain

Back pain can be discomforting and debilitating, resulting from an injury, activity, or some medical condition. It can affect people of all ages and for various reasons.

Asanas that Prevent Back Pain

1. Tadasana (Mountain Pose)
2. Bhujangasana (Cobra Pose)
3. Dhanurasana (Bow Pose)
4. Ushtrasana (Camel Pose)
5. Matsyasana (Fish Pose)
6. Anuloma-Viloma (Alternate Nostril Breathing)