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M ea n i n g of a sa n a

T o sit in a com for table position for ever lasting per iod of tim e is called asana.

A sa n a s a s pr ev en ti v e m ea su r e

Asana can be pr eventive m easur es as they pr ovide follow ing physiological benefits w hich

ultim ately helps in avoiding var ious li festyle disease. T he follow ing ar e the benefits of asana

for pr evention of diseases:

a ) B on es a n d joi n ts becom e str on g: B y per for m ing r egular asana, the bones, car ti lages, and

ligam ents becom e str ong. Along w ith this, height of childr en is enhanced.

b) Ci r cu l a ti on of bl ood becom es n or m a l : B y per for m ing asana r egular ly , the str ok e volum e

as w ell as car diac output incr eases because car diac m uscles star t w or k ing m or e str ongly and

efficiently . B lood cir culation becom es pr oper and blood pr essur e nor m alizes and stabilizes.

c) I m m u n e sy stem i s str en gth en ed: B y r egular pr actice of asana, our im m une system is

str engthened. As a r esult, our body becom es less pr one to diseases.

d) R espi r a tor y or ga n s becom e ef f i ci en t: B y per for m ing asana r egular ly , the r espir ator y

or gans becom e efficient. T he vital air capacity incr eases up to 6000cc. T he size of lungs and

chest also enhances.

e) E f f i ci en cy of ex cr etor y sy stem en h a n ces: B y r egular ly per for m ing asana the efficiency

of ex cr etor y system enhances. As a r esult, the w aste pr oducts such as lactic acid, acid

phosphate, ur ea, ur ic acid etc. ar e ex cr eted quick ly and pr oper ly w hich in tur n help in

delaying fatigue.

f ) M u scl es becom e str on g: by per for m ing asana r egular ly , m uscles of the body becom e

str ong. T he efficiency of the m uscles incr eases. Fat does not accum ulate in the body. I n fact,

HEM SHEELA MODEL SCHOOL DURGAPUR

CLASS 12 PHYSICAL EDUCATIONREVISION NOTES

BYSOURABH LAHIRI & ANJAN KR BISWAS

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the appear ance the body enhances. T he size of the m uscles also incr eases.

Obesi ty

Obesity is that condition of the body in w hich the am ount of fat incr eases to ex tr em e levels.

Pr ocedu r e, ben ef i ts a n d con tr a i n di ca ti on s f or V a j r a sa n a

Pr ocedu r e

I t is a m editative asana. K neel dow n on the gr ound w ith your k nees, ank le and toes touching

the gr ound. Your toes should be str etched back w ar ds. Now place your palm s of both hands

on the k nees. T he upper body should be str aight. At this tim e, the br eathing should be deep,

even and slow .

B en ef i ts :

a) I t is helpful for concentr ation.

b) I t is helpful in cur ing dysenter y, back pain and chest diseases.

c) I t enhances m em or y.

d) I t cur es pr oblem s r elated to m enstr uation.

e) I t cur es m ental str ess.

f) I t str engthens the pelvic m uscles.

g) I t r em oves postur al defects.

h) I t pr events her nia and gives r elief fr om piles.

Con tr a i n di ca ti on s

a) A per son suffer ing fr om joint pain should not per for m vajr asana.

b) T he individuals w ho have any spinal colum n pr oblem should not per for m vajr asana.

c) T he individuals w ho have som e difficulty in m ovem ent should pr actice vajr asana w ith a

lot of acr e.

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Pr ocedu r e, ben ef i ts a n d con tr a i n di ca ti on s f or pa da h a sta sa n a

Pr ocedu r e

B end for w ar d unti l the finger s or palm s of the hands touch the floor on either side of the

feet. T r y to touch the k nees w ith the for ehead. Do not str ain. K eep the k nees str aight. E x hale

w hile bending for w ar d. T r y to contr act the abdom en in the final positionto ex pel the

m ax im um am ount of air fr om the lungs.

B en ef i ts of Pa da H a sta sa n a :

a) I t m ak es the body ver y flex ible.

b) I t str etches the leg and back m uscles.

c) I t helps to elim inate ex cess belly fat.

d) I t m ak es the spine flex ible and tones the ner ves.

e) I t im pr oves blood cir culation.

f) I t im pr oves digestion and r em oves constipation.

Con tr a i n di ca ti on s: T he individuals w ho have back pain should avoid this asana. At least,

they should not bend for w ar d fully . T hey can bend them selves only as far as com for table.

Pr ocedu r e, ben ef i ts a n d con tr a i n di ca ti on s f or A r dh M a tsey en dr a sa n a

Pr ocedu r e

the left heel is k ept under r ight thigh and the r ight leg is cr ossed over the left thigh. After that

hold the r ight toe w ith left hand and tur n your head and back to the r ight side. I n this

position m ove the tr unk sidew ays. T hen Per for m the sam e sasna in the r ever se position.

B en ef i ts of A r dh M a tsey en dr a sa n a . :

a. I t k eeps gall bladder and pr ostate gland healthy.

b. I t enhances the str etch ability of back m uscles.

c. I t alleviates digestive ai lm ents.

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d. I t r egulates the secr etion of adr enaline and bile and thus is r ecom m ended in

yogic m anagem ent of diabetes.

e. I t is also helpful in tr eating sinusitis, br onchitis, constipation, m enstr ual

disor der , ur inar y tr act disor der and cer vical spondylitis.

Con tr a i n di ca ti on s:

a.W om en, w ho ar e tw o or thr ee m onths pr egnant, should avoid pr acticing this

b.T he individuals w ho suffer fr om peptic ulcer s, her nia, and hypothyr oidism should pr actice

this asana under ex per t guidance.

c.T he individuals w ho have the pr oblem of sciatica or sleep disc m ay benefit fr om asana but

they need to tak e gr eat car e w hile doing this asana.

Pr ocedu r e, ben ef i ts a n d con tr a i n di ca ti on s f or T r i k on a sa n a

F ir st of all stand w ith your legs apar t. T hen r aise the ar m sidew ays up to the shoulder level.

B end the tr unk sidew ays and r aise the r ight hand upw ar d. T ouch the gr ound w ith left hand

behind left foot. After som etim e, do the sam e asana w ith opposite ar m in the sam e w ay.

B en ef i ts

a) I t str engthens the legs, k nees, ar m s and chest.

b) I t helps in im pr oving digestion and stim ulates all body or gans.

c) I t incr eases m ental and physical equilibr ium .

d) I t r educes str ess, anx iety, back pain and sciatica.

e) I t helps in incr easing height.

f) I t helps in r educing obesity .

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g) I t enhances blood cir culation.

h) I t is also helpful in r educing ex tr a fat ar ound the w aistline.

Con tr a i n di ca ti on s of T r i k on a sa n a :

a) I f you ar e suffer ing fr om diar r hea, low or high blood pr essur e, back injur y or m igr aine,

avoid the pr actice of tr ik onasana.

b) T he individuals having cer vical spondylosis should not per for m this asana.

Di a betes

Diabetes is such a disor der that it causes sugar to build up in our blood str eam instead of

being used by the cells in the body.

Pr ocedu r e, ben ef i ts a n d con tr a i n di ca ti on s f or Pa w a n m u k ta sa n a

Pr ocedu r e

l ie dow n on you back on a plain sur face. K eep your feet together and place your ar m s beside

your body. T ak e a deep br eath. W hen you ex hale br ing your k nees tow ar ds your chest. At

the sam e tim e pr ess your thighs on your abdom en. Clasp your hands ar ound your legs. H old

the asana w hen you br eathe nor m ally . E ver y tim e you inhale, ensur e that you loosen the

gr ip. E x hale and r elease the pose after you r ock and r oll fr om side to side thr ee tim es.

B en ef i ts of Pa w a n m u k ta sa n a :

a) I t eases the tension in low er back .

b) I t enhances the blood cir culation in pelvic ar ea.

c) I t stim ulates the r epr oductive or gans.

d) I t helps to cur e m enstr ual disor der s.

e) I t helps in r educing the fats of the thighs, buttock s and abdom inal ar ea.

f) I t str engthens the abdom inal m uscles.

g) I t also m assages the intestines and or gans of digestive system w hich helps in r eleasing the

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gas and thus im pr oves digestion.

h) R elieves constipation.

Pr ocedu r e, ben ef i ts a n d con tr a i n di ca ti on s f or B h u ja n ga sa n a :

Pr ocedur e of B hujangasana: I n this asana the shape of the body r em ains lik e a snak e that is

w hy it is called B hujangasana. I n or der to per for m this asana, l ie dow n on the belly on the

gr ound. K eep your hands near the shoulder s. K eep your legs close together . Now str aiten up

your ar m s slow ly, r aise the chest. Your head should tur n back w ar ds. K eep the position for

som etim e. T hen get back to the for m er position. For good r esults, per for m this asana for 4 to

5 tim es.

B enefits of B hujangasana:

a) I t alleviates obesity .

b) I t pr ovides str ength and agility .

c) I t cur es the disor der s of ur inar y bladder .

d) I t cur es the disease of liver .

e) I t im pr oves blood cir culation.

f) I t m ak es the ver tebr al colum n flex ible and thin.

g) I t cur es gas disor der s, constipation and indigestion.

h) I t str engthens the m uscles of hands.

Contr aindications of B hujangasana:

a) People suffer ing fr om her nia, back injur ies, headaches, and r ecent abdom inal sur ger ies

should not per for m this asana.

b) Pr egnant w om en should not per for m this asana.

Pr ocedu r e, ben ef i ts a n d con tr a i n di ca ti on s f or Sh a l a bh a sa n a

Pr ocedu r e of Sh a l a bh a sa n a : L ie dow n in pr ostate position. Spr ead the thigh back w ar ds.

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H old your fists and ex tend ar m s. K eep your fists under the thigh and then r aise your legs

slow ly as high as you can. For best r esults hold this position for 2 to 3 m inutes and then

low er your legs slow ly. R epeat the sam e action for 3 to 5 tim es.

B en ef i ts of Sh a l a bh a sa n a :

a. I t im pr oves postur e.

b. I t stim ulates the body or gans.

c. I t helps in r elieving str ess.

d. I t alleviates low er back pain.

e. I t helps in r em oving constipation.

f. I t pr ovides r elief to per sons w ho have m ild sciatica and slip disc pr oblem .

g. I t str engthens the m uscles of the spine, buttock s and back of the ar m s and legs.

B a ck Pa i n

T he pain w hich is felt in the back usually or iginates fr om the bones, joints, m uscles and

ner ves etc is called back pain. I t m ay be in the cer vical, thor acic or lum bar r egion.

Pr ocedu r e of T a da sa n a : Stand up in attention position. L ift your ar m s upw ar ds. Str etch

your hands upw ar ds. R aise your heels, and com e on your toes. Also pull up your body

upw ar ds. After som e tim e br eathe out slow ly and com e to the pr evious position. R epeat the

sam e ex er cise for 10 to 15 tim es.

B en ef i ts of T a da sa n a :

a) I t is helpful in developing physical and m ental balance.

b) I t r educes obesity .

c) I t cur es constipation.

d) I t cur es digestive pr oblem s.

e) I t im pr oves body postur e.

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f) I t alleviates sciatica.

g) I t is an ex cellent asana for those w ho w ant to enhance their height.

h) I t is beneficial in tr eating hyper tension.

Contr aindication of V ajr asana:

a. A per son suffer ing fr om joint pain should not per for m vajr asana.

b. T he individuals w ho have any spinal colum n pr oblem should not per for m vajr asana.

c. T he individuals w ho have som e difficulty in m ovem ent should pr actice v ajr asana w ith a

lot of car e.

A sth m a

Asthm a is a disease of lungs in w hich the air w ays becom e block ed or nar r ow ed causing

difficulty in br eathing. T he air w ays also sw ells up and pr uce ex tr a m ucus. I t usually tr igger s

coughing, w heezing or w histling or shor tness of br eath.T he coughing usually occur s at night

or ear ly in the m or ning.

Pr ocedu r e of M a tsy a sa n a : For per for m ing this asana, sit in padam asana. T hen lie dow n in

supine position and m ak e an ar ch behind. H old youe toes w ith the finger s of your hands.

Stay for som e tim e in this position.

B en ef i ts :

a) I t is helpful in cur ing back pain, k nee pain and tonsillitis.

b) I t also cur es the defects of eyes.

c) Sk in diseases can be cur ed, i f w e pr actice this asana r egular ly .

d) T his asanais helpful for the tr eatm ent of diabetes.

e) I t helps in r elieving tension in the neck and shoulder s.

f) I t im pr oves postur e.

g) I t is the best asana to get r elief fr om asthm a.

h) I t pr ovides r elief fr om r espir ator y disor der s by encour aging deep br eathing.