Unit -3

Physical Education
 Unit - 3
Yoga as Preventive measure
for Lifestyle Disease
Syllabus 2023 – 24 (Theory – 70 Marks)
 Unit Contents

3.1 Obesity : Procedure, Benefits & Contraindications for

1. Tadasana,
2. Katichakrasana,
3. Pavanmuktasana,
4. Matsayasana,
5. Halasana,
6. Pachimottansana,
7. Ardha – Matsyendrasana,
8. Dhanurasana,
9. Ushtrasana,
10. Suryabedhan pranayama.
 Unit Contents

3.2 Diabetes : Procedure, Benefits & Contraindications for

1. Katichakrasana,
2. Pavanmuktasana,
3. Bhujangasana,
4. Shalabhasana,
5. Dhanurasana,
6. Supta-vajarasana,
7. Paschimottanasana,
8. Ardha-Mastendrasana,
9. Mandukasana,
10. Gomukasana,
11. Yogmudra,
12. Ushtrasana,
13. Kapalabhati.
3.3 Asthma : Procedure, Benefits & Contraindications for
1. Tadasana,
2. Urdhwa hastottansana,
3. Uttan Mandukasana,
4. Bhujangasana,
5. Dhanurasana,
6. Ushtrasana,
7. Vakrasana,
8. Kapalbhati,
9. Gomukhasana,
10. Matsyaasana,
11. Anuloma-Viloma.
3.4 Hypertension : Procedure, Benefits &
Contraindications for
1. Tadasana,
2. Katichakransan,
3. Uttanpadasana,
4. Ardha Halasana,
5. Sarala Matyasana,
6. Gomukhasana,
7. UttanMandukasana,
8. Vakrasana,
9. Bhujangasana,
10. Makarasana,
11. Shavasana,
12. Nadi-shodhana pranayam,
13. Sitlipranayam.
3.5. Back Pain and Arthritis : Procedure, Benefits &
Contraindications of

1. Tadasan,
2. Urdhawa hastootansana,
3. Ardh-Chakrasana,
4. Ushtrasana,
5. Vakrasana,
6. Sarala Maysyendrsana,
7. Bhujandgasana,
8. Gomukhasana,
9. Bhadrasana,
10. Makarasana,
11. Nadi-Shodhana pranayama.
CBSE Sample Paper Questions
Q1. Shalbhasana pose refers to:

a) Grasshopper pose.
b) Cow pose
c) Fish pose
d) Cobra pose
Q34. Discuss the asanas helpful for a person
suffering from Hypertension. Write down the
procedure and contraindications of Sarala
Matsyasana in detail.
Previous Year Questions
 YOGA

The term yoga is derived form a Sanskrit

word 'Yuj' which means join or union.

In fact joining the individual self with the

divine or universal spirit is called yoga. It
is a science of development of man's
Consciousness.
 International Yoga Day

Celebrated all over the world on June 21 since its

inception in 2015. The idea of IDY was first
proposed by Prime Minister Narendra Modi during
his speech at the United Nations General Assembly
(UNGA), on September 27, 2014.

The date of June 21 was suggested by PM Modi in

his UN address as it is the longest day of the year
in the Northern Hemisphere and is highly important
in many parts of the world.
Elements of Yoga :

The main aim of yoga is to control over the mind.

This is Possible only follow to eight fold Paths or eight
steps also know as "Ashtang Yoga".
This system was Developed by Maharashi Patanjali.
3.1 Obesity

Obesity is that condition of the body

in which the amount of fat increases
to extreme levels.

Now A days obesity has become a

problem for the whole world obesity
is a condition in which the amount
of fat in the body increase to a very
large extent.

If a person is having BMI > 30 he/she

would be considered as obese.
There are many causes of
obesity such as

• Overeating,
• Lack of physical exercise,
• Genetics,
• Diet high in carbohydrate
• High frequency of eating,
• Medications,
• Psychological factors.
Due to many health risks of
obesity it has been given the
status of a disease.

Due to obesity, diseases like

• Diabetes,
• High blood pressure,
• Cancer,
• Arthritis etc. are caused.
Benefits:

a) It is helpful for concentration.

b) It is helpful in curing back pain and chest

diseases.

c) It enhances memory.

d) It cures problems related to menstruation.

e) It cures mental stress.

f) It removes postural defects.

Contraindications :

a) A person suffering from joint pain

should not perform this asana.

b) The individuals who have any

spinal column problem should not
perform this asana.

c) The individuals who have some

difficulty in movement should
practice this asana with a lot of care.
1. Tadasana
1. Stand on a yoga mat; your feet should be
slightly apart.

2. Your hands should be alongside your body.

3. Inhale deeply and slowly raise your arms

upwards then interlock your fingers.

4. Raise your heels and stand on your toes. Your

toes should be fanned out a little.

5. Feel your body stretching. Look up.

6. Place your body weight on your toes and stretch

out your shoulders, arms, and chest up.

7. Hold this pose for a few moments.

8. Exhale and return to the starting position.

2. Katichakrasana
Step 1 : Stand with both legs two feet apart.
First, keep the arms by the sides.

Step 2 : Then, raise both arms to the shoulder

level. While raising the arms inhale. Now,
exhale and twist the body to the left. Bring
the right palm to the left shoulder and extend
the left-hand wrapping around the waist.
Now, turn the head towards the left side and
look over the left shoulder.

Step 3 : Stop exhaling and retain the breath

for while.

Step 4 : After a while, inhale and come back

to the original position. Then, repeat on the
right side. This constitutes one round.
Perform five to ten rounds.
3. Pawanmuktasana
Procedure, benefits and
contraindications for Pawanmuktasana

Procedure :
1. Lie down on you back on a plain
surface.

2.Keep your feet together and place

your arms beside your body.

3. Take a deep breath. When you exhale

bring your knees towards your chest.

4. At the same time press your thighs

on your abdomen. Clasp your hands
around your legs.
4. Matseyasana
Procedure, benefits and contraindications
for Matseyasana

If this asana is performed in water body

can float easily that's why it is called
matsyasan.

Procedure :

1. Sit in padmasana pose.

2. Take support of your elbow and lie on

your back bend your neck with support
of your hands, and try to touch your fore
head to the ground.
3. Hold toes of the feet firmly with both hands
and touch the ground with the elbows.
4. Stretch the stomach as up as possible.
5. Halasana
1. Lie on your back with your arms
beside you, palms downwards.

2. As you inhale, use your abdominal

muscles to lift your feet off the floor,
raising your legs vertically at a 90-
degree angle.
Continue to breathe normally and
supporting your hips and back with
your hands, lift them off the ground.

3. Allow your legs to sweep in a 180-

degree angle over your head till your
toes touch the floor.
4. Your back should be
perpendicular to the floor. This may
be difficult initially, but make an
attempt for a few seconds.

5. Hold this pose and let your body

relax more and more with each
steady breath.

6. After about a minute (a few

seconds for beginners) of resting in
this pose, you may gently bring
your legs down on exhalation.
6. Paschimottasana
Procedure, benefits and
contraindications for Paschimottasana

• First of all, sit on the ground,

stretching both the legs outward.
• Toes should remain together
pointing forward.
• Now, Inhale, raise your arms, and
bend the body forward exhaling as
far as possible.
• While bending forward, do exhaling.
• In the final stage, interlocked
fingers should be beyond the toes
and the nose should touch the
knees.
7. Ardha Matsyendrasana
Procedure :

1. Sit and keep both legs straight

2. Bending the knee of the right

feet and put right heel below the
left hip. Bend left leg and place
the left foot to the right side of
the right knee.

3. Keep left knee closed to the

chest.
4. Exhale from the right nostril and turns towards left and touch the
toe of the left leg from the right hand.

5. Body and head moves towards the left.

6. Repeat while changing the position of legs.

8. Dhanursana
1. Lie on your stomach with your feet
apart, in line with your hips, and your
arms by the side of your body.

2. Fold your knees, take your hands

backward, and hold your ankles.

3. Breathe in, and lift your chest off the

ground and pull your legs up and towards
the back.

4. Look straight ahead with a smile on

your face.
5. Keep the pose stable while paying
attention to your breath. Your body is
now curved and as taut as a bow.

6. Continue to take long, deep

breaths as you relax in this pose. But,
bend only as far as your body permits
you to. Do not overdo the stretch.

7. After 15 -20 seconds, as you

exhale, gently bring your legs and
chest to the ground. Release the
ankles and relax
9. Ushtrasana
1.Stand on the knees. Keep the thighs fully
straight. Keep the knees and feet together.

2.Lean in the backward direction. Slowly move

more backward. Reach the right heel with the
right hand, and the left heel with the left hand.
Avoid straining the body.

3.Push the hips in the forward direction. The

thighs should be kept vertical.

4.Then bend the head and the spine as backward

and as far as possible without straining.
5. Relax the body and the muscles of the
back.
Support the body weight equally on the
legs and arms.

6. Keep the arms in such a way that they

anchor the shoulders to maintain the
back arch. Stay in the same position for
as long as you find it comfortable.

7. Then release the hands from the heels

one by one and return to the starting
position.
10. Suryabedhan
pranayama
1. Sit comfortably in Padmasan.

2. Keep your head and spine erect with eye

closed.

3. Shut your left nostril with your ring finger and

little finger.

4. Now breathe in (inhale) slowly and deeply

through your right nadi.

5. After that, shut your right nadi with the

thumb of your right hand.

6. Then exhale through your left nostril, along

with keeping your right nostril closed.
This is one cycle is completed.
Repeat this process around 5 – 10 times.
3.2 Diabetes

Diabetes is such a disorder that it causes

sugar to build up in our blood stream
instead of being used by the cells in the
body.

Diabetes is commonly known as

metabolic disorder characterized by high
blood sugar level over a prolonged period.

Diabetes is due to either the pancreas

not producing enough insulin or the cells
of the body not responding properly to
the insulin produced.
Symptoms of Diabetes

1. Fatigue
2. Increased Thirst
3. Increased Hungers
4. Blurred Vision
5. Kidney Failure
6. Cardio vascular Disease
7. Loss of Weight
8. Frequent Urination
Causes of Diabetes

1. Sedentary life stages

2. Disease
3. Over weight
4. Obesity
5. Stress & Tension
Types of Diabetes :

(a) Type I Diabetes : In that type of diabetes

blood sugar level rises very high due to non
secretion of insulin hormone by pancreas.

In that of diabetes effected person

has to take artificial insulin through injection.

(b) Type II Diabetes : In that type of diabetes

blood sugar level rises but not as such as
high in type I diabetes.
In that type of diabetes our pancreas
secreting the insulin hormone but it may be
insufficient to control the blood sugar level
normal or body cell are not able to respond
insulin properly.
1. Katichakrasana
2. Bhujangasana
Procedure, benefits and
contraindications for 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 straiten up your arms slowly,

raise the chest.
3. Pawanmuktasana
4. Shalbhasana
1. Lie down on your stomach.

2.Take your both hands behind and

hold the wrists of one hand with the
other.

3. Now inhale; at first lift your chest

as much as you can and look
upwards.

4. Slowly lift your body from the both

sides.

5. Now exhale and come back to your

initial position.
5. Dhanursana
 6. Supta-
vajarasana
1. Sit comfortably in Vajrasana.
Keeping your palms on the floor
beside the buttocks, your
fingers pointing to the front.

2. Slowly bend back, putting the

proper forearm and also the
elbow on the bottom so the
left.

3. Slowly bring down your head

to the ground while arching the
back.
7. Paschimottasana
8. Ardha Matsyendrasana
9. Mandukasana
1. Sit in Vajrasana and make fists with both
hands, the thumbs inside.

2. Place your fists on your belly next to the

belly button.

3. Bend forward with exhalation.

4. Keep looking straight.

5. Hold your breath in the yoga posture for a

few seconds and come up with inhalation.

6. Repeat this pose for 3-4 times.

10. Gomukhasana
Procedure :

1. Sit in sukhasana or dandasana pose.

2. Place the ankle of left leg near right

but under the anus.

3. Place the right leg over the left leg so

that knees should place over left knee.

4. Sweep your left hand behind your

back, facing palms upwards.
11. Yogmudra
12. Ushtrasana
13. Kapalabhati
1. Sit back, keeping your spine straight. Place your
towards the sky, comfortably on your knees.
Take a long deep breath inside.

2. While exhale, pull your stomach inward. Draw your

stomach in such a way that it touches the spine. Do as
much as you can. You can feel the contraction of the
abdominal muscles by placing a hand on your stomach.
Draw the navel inward.

3. As soon as you release the muscles of the stomach,

the breath automatically reaches your lungs.

4. To complete one sequence (round) of Kapalbhati

Pranayama, exhale 20 breaths.
After a round is over, relax and close your eyes. Feel the
excitement manifested by pranayama in your body.

5. Complete two more rounds (rounds) of Kapalabhati

Pranayama.
3.3 Asthma

Asthma is a disease of
lungs in which the
airways become
blocked or narrowed
causing
difficulty in breathing.

The airways also swells

up.

It usually triggers
coughing, wheezing or
whistling or shortness
of breath.
Common symptoms of asthma are :

• coughing,
• heavy breathing,
• chest tightness,
• fatigue,
• pain in hands, feet, shoulders and
back.

Reasons are dust, smoke, air

pollution, pollen grains, animals
skin, hair or feather etc. are the
main reasons.
1. Tadasana
2. Urdhwa hastottan
asana
1. Taking a deep inhalation,
raise the arms above your
shoulders and head and
bring the fingers to
interlock and as you exhale
go on to your toes high up.

2. Inhale again and stretch

the arms up and legs
moving up with firm
rooting of the toes on the
ground and feel the stretch
at the shoulders and neck.
3. Uttan Mandukasana
1. Start by sitting in the Vajrasana – thunderbolt
pose.

2. Be comfortable.

3. Spread knees wide apart while the toes

remain together.

4. Inhale.

5. Raise your right arm.

6. Similarly raise your left arm.

7. Keep back and neck straight.

8.Be in this position for few breaths or for

whatever time you are comfortable being in.
4. Bhujangasana
5. Dhanursana
6. Ushtrasana
7. Vakrasana
1. Bend the right leg at the
knee straight and stretched
and place the foot by the side
of the left leg.

2. Inhale and keep the left

hand shoulder high on the
right leg by keeping the elbow
straight.

3. Exhale and twist towards

the right hand side.

4. Hold the position for 2mins.

8. Kapalabhati
9. Gomukhasana
10. Matseyasana
11. Anulom Vilom
3.4 Hypertension :

Hypertension is another
name for high blood
pressure.

It can lead to severe

complications and increases
the risk of heart disease,
stroke, and death.
High blood pressure :

A condition in which the strength of

blood against the walls of the artery
is very high.

Reasons for high blood pressure

increased with age, Genetic, obesity,
lack of physical activity, smoking,
alcohol, more intake of salt in food,
tension or mental stress, diabetes,
pregnant women are more prone to
high B.P.

All these factors can lead to high

blood pressure.
The main function of the heart is to
supply pure blood to the various parts
of the body through different arteries
when the heart contract it pushes the
blood through blood vessels and
consequently the blood pressure
increase in arteries this pressure is
known as Systolic blood pressure.

It is represented by the first number

the pressure between two heartbeats
is called Diastolic blood pressure. It is
represented by bottom or second
number these two number of blood
pressure are measured in mm/Hg.
Unit is millimeter of mercury.
The normal blood pressure of
an adult is considered
120/80mm/Hg.

The person whose blood

pressure readings are beyond
140/90 mm/Hg are said to be
having hypertension.
1. Tadasana
2. Katichakrasana
3. Uttan
padasana
1. Lie on your back in a
comfortable position.

2. Slowly flex your elbows to

lift your back and arch your
neck.

3. Tilt the crown of your head

to make it touch the floor.

4. Take a deep breath in and

raise your legs off the floor. ...

5. Exhale deeply and stretch

your arms forward.
4. Ardha
Halasana
5. Saral Matseyasana
6. Gomukhasana
7. Uttan Mandukasana
8. Vakrasana
9. Bhujangasana
10. Makarasana
11. Shavasana
Procedure, benefits and contraindications for Shavasana :

• Lie flat on your back.

• Keep your arms at your side and your palms facing up.
• Legs should be separated and just relax.
• Start concentrating from your head to your feet and relax each
part of your body and feels that you are just like a dead body.
12. Nadi – Shodhan Pranayam
13. Sitlipranayam
3.5 Back Pain & Arthritis

Back pain is the pain felt in the backbone.

Episodes of back pain may be acute, sub-
acute, or chronic depending on the
duration.

The pain may be characterized as a dull

ache, shooting or a burning sensation. The
pain may originate from the muscles,
nerves, bones, joints.

It is generally caused by strained muscles,

ruptured disk, arthritis, osteoporosis,
abnormal curvature of spine, cancer of the
spine, etc.
Causes of back pain

(a) Over weight

(b) Lack of exercise
(c) Bad Sitting/ sleeping
posture
(d) Lack of Flexibility.
(e) Undue Stress on back
(f) Improper warming up
and cooling down
Arthritis :

Arthritis is the inflammation of the

joint that causes severe pain, stiffness,
swelling, and joint deformity.

It can be a serious hindrance to the

normal movements of the joints. Thus,
It usually occurs between the ages of
40-60 years but sometimes can occur
in children too.

Further, it is usually more common in

females than males. It was found that
approximately 20-21 million adults
suffer from arthritis. Thus, we refer to
it sometimes as the “wear and tear”
of joints.
3.5. Back Pain and Arthritis : Procedure, Benefits &
Contraindications of

1. Tadasan,
2. Urdhawa hastootansana,
3. Ardh-Chakrasana,
4. Ushtrasana,
5. Vakrasana,
6. Sarala Maysyendrsana,
7. Bhujandgasana,
8. Gomukhasana,
9. Bhadrasana,
10. Makarasana,
11. Nadi-Shodhana pranayama.
Bhadrasana
Step 1 : Sit on the floor with legs stretched
out.

Step 2 : Fold both the legs and bring them

close to each other. The souls of the feet
must touch each other.

Step 3 : Use the hands to hold the toes of the

feet. The legs should rest on the ground,
touching the floor.

Step 4 : Keep the spine straight and relax the

trunk especially the shoulders.

Step 5 : Maintain this final pose for as long as

comfortable. The breathing can be slow and
rhythmic.
Previous Year Questions
1. Which asana is helpful in maintaining in
normal blood pressure? [2020]

A. Shavasana.
B. Padmasana
C. Shalabhasana
D. Vakrasana
CBSE Sample Paper Questions
Q1. Shalbhasana pose refers to:
[2023-24]

a) Grasshopper pose.
b) Cow pose
c) Fish pose
d) Cobra pose
Q34. Discuss the asanas helpful for a person
suffering from Hypertension. Write down the
procedure and contraindications of Sarala
Matsyasana in detail.
[2023-24]
Q1. Explain any two benefits of ardha matsyendrasana.
{2M}

Q2. List down any three asanas used for preventing

Asthma and write two benefits of each {3M}

Q3. Briefly explain the administration of

Pawanmuktasana long with its contraindications and
draw stick diagram. {4M}
Q 10. One of the possible
causes for Obesity could be?

a. Heredity
b. Excessive eating
c. Fast metabolism
d. Both a) & b).
 Bhujangasana

Trikonasana

Paschimmottanasana

Ardhmatsyendrasana
Practice Question
Q. What do you mean by
asana?
Elucidate it’s importance?
MCQs
Q.1. If pancreas not producing enough insulin. It
may lead to : _________

(a) Migrane
(b) Obesity
(c) Diabetes.
(d) Hypertension
Q.2. A disease associated with respiratory tracts
is known as

(a) Diabetes
(b) Obesity
(c) Asthma.
(d) Back pain
Q.3. Coughing, heavy breathing, chest tightness
are the symptoms of:

(a) Asthma.
(b) Diabetes
(c) Obesity
(d) Back pain
Q.4. The pressure of blood increase on the wall
of aorta is known as ____________

(a) Back pain

(b) Obesity
(c) Hypertension.
(d) Asthma
Q.5. According to Yog sutra, Asana means—

(a) Sthira Sukham Asanam.

(b) Asanan sukh Shira
(c) Sukhan asanam sthira
(d) Sitting pose
Q.6. The word ‘YOG’ is derived from sanskrit
word

(a) Yug
(b) Yud
(c) Yuj.
(d) Yum
Q.8. Obesity means : ___________

(a) Less insulin production

(b) Accumulation of fat.
(c) Burning of fat
(d) Enlargement of heart