(I)OBESITY

Obesity is that condition of the body in which the amount of

fat increases to extreme levels. In other words,obesity can
be defined as „the condition when an individual weight 20
percent more than the ideal weight‟.

1.Vajrasana
Procedure: it is a meditative asana. Kneel down on the ground
with your knees, ankles and toes touching theground. Your toes
should be stretched backwards.
Now place your palms of both your hands on the knees.
Theupper body should be straight. At this time, the breathing
should be deep, even and slow. Then expend your chestand
pull your abdominal portion inwards.

Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic muscles.
6. It removes postural defects.
7. It prevents hernia and gives relief from piles.
8. It is the best meditation asana for people suffering from sciatica and
sacralinfections.
9. It is helpful in curing dysentery, back pain and chest diseases and also
helpful for concentration.
10. It gives relief from constipation, acidity and increases digestive
process.
Contraindications:
1. A person suffering from joint pain should not perform Vajrasana.
2. The individuals who have and spinal column problem should not
perform Vajrasana.
3. The individuals who have some difficulty in movement should
practise Vajrasana with a lot of care
2. Trikonasana
Procedure: first of all stand with your legs apart. Then raise the
arms sideways up to the shoulder level. Bend thetrunk
sideways and raise the right hand upward. Touch the ground
with left hand behind left foot. After sometime, do the same
asana with opposite arm in the same way.

Benefits:
1. It strengthens the legs, knees, arms and chest.
2. It helps in improving digestion and stimulates all the abdominal
organs.
3. It increases mental and physical equilibrium.
4. It reduces stress, anxiety, back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood circulation.
8. It is also helpful in reducing excess fat around the waistline.

Contraindications:
1. If you are suffering from diarrhoea, low or high blood pressure, back
injuryor migraine, avoid the practice of it.
2. The individual having cervical spondylities should not perform this
asana
 (II) Diabetes
It is really a very dangerous condition. If diabetes is not
controlled, it can lead to renal failure, loss of
vision,amputation of limbs and cardiovascular diseases.
Diabetes is such a disorder that is caused sugar to build up
in ourstream instead of being used by the cells in our
bodies. In fact, our body uses a hormone (insulin) to control
the level of sugar in our blood. When our body does not
produce sufficient amount of insulin or when insulin does
notwork properly, diabetes occurs. It is of two types

Type I: in this type, the pancreatic gland does not produce

insulin. Hence injection of insulin is required daily forits
treatment.
Type II: in this type, the body does not produce sufficient
amount of insulin or the insulin is produced sufficiently but
it is not used properly by the body.

1.Bhujangasana
Procedure: in this asana, the shape of the body remains like a
snake that is why it is called bhujangasana. In orderto perform
this asana, lie down on the belly on the ground. Keep your
hands near the shoulders. Keep your legsclose together. Now,
straighten up your arms slowly, raise the chest. Your head
should turn backwards. Keep this position for some time. Then
get back to the former position. For good result, perform this
asana 3 to 5 times
Benefits:
1. It alleviates obesity.
2. It provides strength and agility.
3. It cures the disorders of urinary bladder.
4. It cures the diseases of liver.
5. It improves blood circulation.
6. It makes the vertebral column flexible and thin.
7. It cures gas disorders, constipation and indigestion.
8. It strengthens the muscles of hands

Contraindications
1. This asana should be avoided by individuals who suffer from hernia,
back injuries, headaches and recentabdominal surgeries.
2. Pregnant women should not perform this asana.
2. Paschimottanasana
Procedure: Sit on the ground with legs forward. Then hold the
toes of your feet with the fingers of both hands.Then breathe
out slowly and try to touch the knees with your forehead. After
that breathe in slowly, raise yourhead upwards and come to
the prior position. Perform this asana at least 10 to 12 times

Benefits:
1. It takes care of gas trouble.
2. It prevents the early ossification of bones.
3. It is a good remedy for constipation.
4. It helps to overcome several menstrual disorders.
5. It gives relief in sciatica, backache and asthma.
6. It reduces obesity.
7. It is helpful in treating abdominal diseases.
8. It is helpful in curing skin diseases.
9. Vertebra becomes flexible and healthy.

Contraindications
1. If you are suffering from enlarged liver of spleen or acute
appendicitis, you should never do this asana.
2. Avoid practising this asana if you suffer from asthma ot any
respiratory diseases.If you have any back or spinal problem, make sure
that you perform this asana only under expert guidance.
 (III) Asthma
Asthma is a disease of lungs in which the airways become
blocked or narrowed causing difficulty in breathing.
Inasthma, the airways also swell up and produce extra
mucus. It usually triggers coughing, wheezing or
whistlingand shortness of breath.

1.Sukhasana
Procedure: Sit down with the legs straight in front of the body.
After that, bend theright leg and place the foot under the left
thigh. Then bend the left leg and keep thefoot under the right.
Place the hands on the knees. Chin should be in. Keep the
head,neck and back straight, close the eyes. Relax your body.

Benefits:
1. It facilitates mental and physical balance without causing strain or
pain.
2. It stretches and lengthens spine.
3. It calms your mind.
4. It enhances your condition of peace.
5. It reduces anxiety, stress and mental fatigue.
6. It helps in improving body posture.
7. It provides gentle massage to knees, calf muscles and thighs.
8. It spreads a sense of calmness
throughout your body and mind.
2. Chakrasana
Procedure: In this asana, the figure of the body becomes like a
chakra, therefore, this asana is called chakarasana.First of all,
lie down on your back. Fix your hands firmly on the ground.
Then raise the middle portion of your body upwards. Raise it as
high as possible, so that your body is in semi-circle position.
Then keep your headdownwards between your hands. In the
beginning, keep this position for one minute and then after
some days of practice, do it for 3 to 5 minutes.

Benefits:
1. It cures back pain.
2. It cures any pain in kidneys
3. It is helpful in removing obesity.
4. It prevents the problem of hernia.
5. It stimulates pituitary and thyroid gland.
6. It cures infertility, asthma and osteoporosis.
7. It gives relief from stress and reduce depression.
8. The semi-circular position makes the dorsal side of the body to
stretchmaking the chest to expand. Thus more fresh oxygen is made
available
 (IV) Hypertension
It means increased blood pressure. It has become a worldwide
health problem because a great number of peopleare facing the
problem of hypertension throughout the world. Though, it is a
fact that blood pressure increaseswith the advancement of age.
In yesteryears, hypertension used to be considered a middle-
age problem butnowadays, youngsters also suffer from this
problem due to their faulty lifestyles.

1.Tadasana
Procedure: Stand up in attention position. Lift your arms upwards.
Stretch your hands upwards. Raise your heels,and come on your
toes. Also pull up your body upwards. After some time breathe out
slowly and come to the previous position. Repeat the same
exercise 10/15 times.

Benefits
1. It is helpful in developing physical and mental balance.
2. It reduces obesity.
3. It cures constipation.
4. It cures digestive problems.
5. It improves body posture.
6. It alleviates sciatica.
7. It is an excellent asana for those who want to enhance
their height.
8. It is beneficial in treating hypertension
2. Ardha Chakrasana
Procedure: Stand straight with both feet together. Hold your hips
with your hands. Bend backward without bending your knees with
slow inhalation. Remain in this pose for some time. Do it two to
three times.

Benefits
1. It helps to make ankles, thigh, shoulders, chest, spine and abdomen
strong.
2. It relieves stress and tension.
3. It improves digestion.
4. It cures menstrual disorders.
5. It cures pain in legs.
6. It reduces fat in the waist and thigh.
7. It helps to alleviate upper back pain.
8. It relieves stress in the neck and shoulders
 (V) Back Pain
The pain which is felt in the back, usually originates from the
bones, joint, muscles, nerves, etc. It may be in thecervical, thoracic
or lumber region. It may be spontaneous on can be chronic. It can
be constant, affecting oneregion or radiate to other parts such as
arms, hips or legs. It may give a feeling of burning sensation.
Sometimesnumbness may be felt in the legs or arms. The affected
persons are not able to do their work smoothly and efficiently.
Back pain may result owing to bad personal health habits and
personal risk factors such as overweight, lack of physical activity or
exercise, excessive smoking, lack of flexibility or undue stress on
back.

1.Ardhmatsyandrasana
Procedure: The left heel is kept under the right thigh and right leg is
crossed over the left thigh. After that holdthe right toe with left hand
and turn your head and back to the right side. In this position move the
trunk sideways.Then perform the same asana in the reverse position.

Benefits:
1. It keeps gall bladder and the prostate gland healthy.
2. It enhances the stretchability of back muscles.
3. It alleviates digestive ailments.
4. It regulates the secretion of adrenaline and bile and thus is
recommendedin yogic management of diabetes.
5. It is also helpful in treating sinusitis,
bronchitis, constipation, menstrualdisorders,
urinary tract disorders and cervical spondylities.
2. Shalabhasana
Procedure: Lie flat on the stomach, legs together, hands by the
side of the thighs palm facing downwards.Stretch both the
arms and place the hands under the thighs.Inhaling, raise both
the legs upwards as high as possible. Maintain the position for 5
– 10 seconds.

Benefits:
1.Relief to slipped disc problem
2.Strengthens the muscles of spine, buttocks and arms and legs.
3.Improves posture.
4.Helps in relieving stress
5. Removes constipation
6.Alleviates lower back pain
❖ Acknowledgement
❖ Certificate
❖ Obesity
• Vajrasana
• Trikonasana
❖ Diabetes
• Bhujangasana
• Paschimottanasana
❖ Asthama
• Sukhasana
• Chakrasana
❖ Hypertension
• Tadasana
• Ardha Chakrasana
❖ Back Pain
• Ardhmatsyandrasana
• Shalabhasana

❖ Bibliography
This si to certify that I, DEEPAK BALYAn, of class
XII of KANHA MAKHAN PUBLIC SCHOOL has
Successfully completed the P.H.E Project on
"PROCEDURE FOR ASANS, BENEFITS &
CONTRAINDICATION FOR ANY TWO ASANS
FOR EACH LIFESTYLE DISEASE" under the
guidance of MR. HIMANSHU SHARMA (subject
teacher) during the Academic year 2023-2024 in partial
fulfillement of curriculum of Central Board of
Secondary Education (CBSE)

______ ______
Examiner MR. Himanshu Sharma
(subject teacher)
ACKNOWLEDGEMENT
In the accomplishment of this project successfully,
many people have best owned upon me their blessings
and the heart pledged, this time I am utilizing to thank
al the people who have been concerned with project.

Primarily I would thank God for being able to complete

this project with success. Then, I would like to thank
my Physics teacher, MR. HIMANSHU SHARMA,
whose valuable guidance has been the ones that helped
me patch this project and make it full proof success. His
suggestions and his instructions have served as the
major contributor towards the completion of this
project

Then, I would like to thank my Parents and Friends

who havehelped me with their valuablesuggestions and
guidance have been helpful in various phases in the
completion of theproject. Last but not the least Iwould
like to thank my classmates who have helped me a lot.
 BIBLIOGRAPHY
❖ Physical Education Book class 12
❖ Studocu.com
❖ Seminarsonly.com
❖ CBSE.com
❖ wikipedia