| Yoga & Preventive Measures for Lifestyle
Obesity: Condition of body in which amount of fat to extreme levels.
Asans:
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| (1) Jadasana
Procedure: Come on your toes, keeping arms upward.
- Raise your heals.
- Hold for as long as you can.
- Breathe normally.
- Repeat 10-15 times.
Benefits
- Develop big muscles
- Reduce obesity
- Height of children
- Improve body posture
Contraindications
- High BP
- Headaches or insomnia
- People suffering from blood circulation problem
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(2) Kabichakrasana
- ‘Kati’ means ‘waist’.
- Chakra means ‘whed’.
Procedure:
- Stand straight, feet together.
- Equivalent to shoulders.
- Spine erect, shoulders straight.
- Stretch your hands to front, palm facing each other.
- Hands in line with shoulder.
- First inhale and exhaling twist the waist to right & look back over the right.
- Stay in this position.
- Inhale & come back.
Benefits
- Improve flexibility of spine & a waist.
- Strengthens waist muscles.
- Reduce stress.
- Relieve constipation.
Contraindications
- Spinal disorders.
- Abdominal inflammation.
- Pregnant women.
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| (3) Pawanmuktasana
Procedure:
- Lie down an your back.
- Feet & arms beside your body.
- Take deep breath, exhale & bring knees towards chest.
- Press the thighs and abdomen with clasped hand.
- Exhale & rebase after you rock & roll from side to 3 times.
Benefits:
- Prevent & cure diabetes.
- Improve digestive function.
- Relievers constipation.
- Strengthens abdominal muscles.
Contraindications
- Suffering from heart problems, high BP hernia.
- Piles.
- Pregnant women
- Abdominal surgery
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| 4) Halasana: Means plagh
Procedure :
- His straight an grand.
- Heap palms along the body & put them straight on the ground.
- Slowly lift the lower body part, i.e., feet & touch the ground behind head with toes.
- Hold for 10-15 secs. & come back.
Benefits:
- Strengthen the immune system.
- Calms down nervous system.
- Reduce stress & tension.
- Height children.
Contraindicators:
- Injury in neck.
- Suffering from slipped discs.
- Pregnant women.
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| Matoyasana:
Procedure:
- Sit in padmasana
- Lie in supine position & make an arc behind.
- Hold toes with fingers of hands.
- Stay for sometime in this position.
Benefits
- Cure back pain.
- Cure defect of eyes.
- Treat diabetes.
- Improves posture.
Contraindicators:
- High or low BP
- Migraine injury.
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| Poschimotianasana:
Procedure
- Sit with straight legs in front.
- Hold toes of your legs with fingers of both hands.
- Touch the forehead to knees, after the breathe, come back.
- Repeat 10-12 times.
Benefits:
- Control obesity.
- Cure skin disease.
- Relieve in asthma.
Contraindicators:
- People suffering from slipped discs.
- Pregnant woman
- Respiratory disease.
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| 7) Ardhmabseyendrasana:
Procedure:
- Left heel under right high & right leg over left thigh.
- Hold the right toe with left hand.
- Turn head backwards to right side.
- Same asana in reverse position.
Benefits:
- Obesity
- Cure diabetes
- Stretchability of back muscles enhences.
Contraindicators:
- Pregnant women.
- Hernia
- Slipped disc.
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| 8) Dhanurasana: Means ‘bow pose’
Procedure:
- Lie down on ground on your belly.
- Bend the knees backward.
- Hold feet with hands below the angles.
- Take a deep breath & raise the chest, thighs & head.
- Now, stretch the feet, so that body takes the shop of bow.
- Repeat asana for 3-4 times.
Benefits
- Makes spine flexible.
- Strengthen thighs, chest deck.
- Alleviates stress & fatigue.
- Back pain.
Contraindicators:
- High BP
- Hernia
- Pregnant women.
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| 9) Utrasana: ‘Utra’ means camel ‘asana’ means pose.
Procedure
- Sit on your knees first.
- Bend yourself backwards
- Use your hands to reach out & hold respective ankles.
- Neck & head region should more backwards.
- Some time, push entire waist region forward.
- Final position, breathe for 10 sec, then back to normal.
Benefits:
- Strengthen back muscle.
- Relieve back & neck pain.
- Helps reducing fat over hips & abdomen.
- Simulates thyroid glands.
Contraindicators:
- Insomnia
- Migraine
- Weak on injured back
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| 10) Surya Bhedna Pranayama: ‘Surya’ means sun
Procedure:
- Sit in padmasana
- Spine & head erect with eyes closed
- Focus attention in between eyebrow’s.
- Close lift nostril with right hard ring & little finger
- Now close right nostril to exhale from left nostril
- Repeat 10-15 minutes
Benefits:
- Boost appetite
- Cure gas problems
- Reduces anxiety
- Cure skin diseases
Contraindicators
- Avoid in summer
- High BP
- Heart disease
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