Class 12 Physical Education

Unit : 3
YOGA &
LIFESTYLE
 The term “yoga” comes from a Sanskrit word
YOGA meaning “union”. Yoga combines physical exercises,
mental meditation and breathing techniques to
strengthen the muscles and relieve stress.

Asanas as preventive measures

 According to Patanjali, asana means, "sthiram sukham
aasanam" i.e., "that position which is comfortable and
steady".
 In Brahamanopanishad, "To sit in a comfortable
position or posture for everlasting period is called
asana".
Asana is a means through which physical and mental
development is achieved, prevention of diseases and delay in
aging are the effect that are achieved through yoga exercises.
 Benefits of Asanas for Prevention of Diseases :
Bones and Joints Become Strong.

Muscles of the body Become Stronger and the efficiency of muscles also increases.

Blood Circulation is improved and blood pressure normalizes and stabilizes.

The size of the lungs and chest also so that the respiratory organ become
efficient.

Efficiency of the digestive system increases that means its absorption of food
become more efficient.

Nervous system strengthening and increase in neuromuscular coordination also

It also increase the efficiency of excretory system.

It will also increase the immune system of the body which is helpful in
preventing various diseases.
OBESITY  "Obesity is that
condition of the
body in which the
amount of fat
increases to extreme
level.
 BMI is helpful for
calculating the
Obesity Level.
 If you want to know your body mass index, then
Body Mass divide your body weight in kg by your height in
Index (BMI) meter square viz.
𝐖𝐞𝐢𝐠𝐡𝐭 𝐢𝐧 𝐤𝐠 𝐖𝐞𝐢𝐠𝐡𝐭 𝐢𝐧 𝐤𝐠
Body Mass Index = 𝟐 =
(𝑯𝒆𝒊𝒈𝒉𝒕 𝒊𝒏 𝒎) 𝐇𝐞𝐢𝐠𝐡𝐭 × 𝐇𝐞𝐢𝐠𝐡𝐭

The WHO Criteria for Overweight and Obesity by BMI :

Category BMI Category BMI
Underweight < 18.5 Obesity Class I 30-34.9
Normal weight 18.5-24.9 Obesity Class II 35-39.9
Overweight 25-29.9 Obesity Class III > 40

With the help of the above table, an individual may know

which category of weight he belongs to Obesity. Obesity can be
prevented as well as cured if the following asanas are
performed regularly.
 Tadasana : Tadasana is usually the starting position for all the standing
poses. But it‟s useful to practice Tadasana as a pose in itself..
Benefits :
 Reduce obesity
 Cure constipation
 Improves body
Contraindications :
 If you have low blood pressure and headache you should not do this
asana.
Katichakrasana : The Sanskrit word „Kati‟ means waist and „Chakra‟
means wheel. Hence, we call it in English Waist Rotating Pose. However, most
people call it a Standing Spinal Twist. It is dynamic yoga posture that involves
the movement of the waist. So, I prefer to call it a Waist Rotating Pose.
Benefits :
 Improves Flexibility of Spine & Waist
 Reduces stress
Contraindications :
 People having health conditions like spinal issues and hernias should
avoid this practice.
 Pregnant ladies should not perform this yoga pose.
 Pavanmuktasana : Known as Wind Relieving Pose in English is a reclined
posture. The Sanskrit name Pavanmuktasan is made up of three Sanskrit words
Pavan + Mukta+ Asana where Pavan means wind, Mukta means to release and
Asana means posture.
Benefits :
 Reduce the tension in lower back
 Reduce the fat of thighs and buttock and abdominal
Contraindications :
If you are suffering from heart problems, slipped disc and hernia you should
avoid this asana.

Matsyasana : Matsyasana or Fish Pose is a reclining back-

bending asana in hatha yoga and modern yoga as exercise.
Benefits :
 Relief from asthma
 Cure defect of eyes
 Helps in releasing the tension in the neck and shoulder.
Contraindications :
The individuals who have neck injury or lower back
problems Should not perform this asana.
Halasana : Halasana is a classic yoga pose — or asana in Sanskrit —
that‟s included in many types of yoga practices. It involves lying on
your back and placing your feet on the floor behind your head.
Benefits :
 It is good for dyspepsia
 It increases blood circulation
 It can help in calming the brain
Contraindications :
 Anyone with high blood pressure, slipped disc, sciatica, back pain,
shoulder or any neck issues should avoid the asana. Women who
are menstruating should also avoid practicing.

Paschimottanasana : Seated Forward Bend, or Intense Dorsal

Stretch is an asana in hatha yoga and modern yoga as exercise.
Benefits :
 Reduce the obesity
 Treating abdominal diseases
 Give relief in asthma.
Contraindications :
 Avoid doing this asana if you suffer from any respiratory diseases.
Ardha matseyendratasana : Meaning of Ardha matseyendratasana
as below. Ardha = Half Matsya = Fish Indra = King Asana = Posture.
Benefits :
 Increase flexibility in spine
 Help in increasing supply in lungs
 Cure back pains.
Contraindications :
Women, who are two or three months pregnant should avoid this asana.

Dhanurasana : Dhanurasana is derived from the Sanskrit word 'Dhanush,'

which means bow, whereas Asana means pose or posture. Owing to the
bow-shaped posture of the body while performing it, it is referred to as the
bow pose.
Benefits :
 Stretches the abdominal muscles and improves the digestion process
 Improves the strength in your ankles, thighs, chest, neck and shoulders
 Helps tone your abdominal region
Contraindications :
 Dhanurasna should not be performed by people suffering from high
blood pressure, hernia, colitis, peptic ulcer or heart ailment. It should
also be avoided if pregnant.
Ushtrasana : Ushtrasana is a deep backward bend from a kneeling position; the
completed pose has the hands on the heels. The backs of the feet may be flat on
the floor, or the toes may be tucked under for a slightly less strong backbend.
Benefits :
 Improves posture by correcting drooping shoulders and rounded back.
 Improves breathing by opening up the chest; hence, good for asthmatics.
 Reduces fat on abdomen, thighs and arms.
Contraindications :
 Hernia, or recent abdominal surgery. Recent or chronic knee, shoulder, neck or
back injury or inflammation.

Surya Bhedan : The Surya Bhedan is a breathing technique from Pranayama,

which is one of the eight Mahakumbhakas. Where Surya means the sun
or Pingala . and the meaning of the word “Bhedana” is piercing or enter or
breaking through something.
Benefits :
 This type of yogic breathing influences brains activity in different ways.
 Surya Bhedana Pranayama activates the body and bodily functions.
 The digestive fire is increased by this pranayama
Contraindications :
 Avoid if you have any heart disease. & High Blood Pressure.
  “Diabetes is the condition
DIABETES that impairs the body‟s
ability to process blood
glucose, otherwise known
as blood sugar.”
 A small device called a
glucose meter or
glucometer measures how
much sugar is in the
blood sample.
Katichakrasana
Kat : Known as Wind
: TheRelieving
Sanskrit Pose
wordin
„Kati‟ means
English is a waist andposture.
reclined „Chakra‟ means
The wheel.
Sanskrit
Hence, we call it in English
name Pawanmuktasan Waist up
is made Rotating Pose.
of three However,
Sanskrit wordsmost people
Pawan call it aAsana
+ Mukta+
Standing
where PawanSpinalmeans
Twist.wind,
It is dynamic yoga posture
Mukta means thatand
to release involves
Asanathe movement
means posture. of the
waist. So,: I prefer to call it a Waist Rotating Pose.
Benefits
Benefits
 Reduce : the tension in lower back
 Improves
 Reduce the Flexibility of Spine
fat of thighs and&buttock
Waist and abdominal
Reduces stress :
Contraindications

Contraindications
If you are suffering: from heart problems, slipped disc and hernia you should
People
avoid
 having health conditions like spinal issues and hernias should avoid this
this asana.
practice.
 Pregnant ladies should not perform this yoga pose.

Pawanmuktasana : Known as Wind Relieving Pose in English is a reclined

posture. The Sanskrit name Pawanmuktasan is made up of three Sanskrit words
Pawan + Mukta+ Asana where Pawan means wind, Mukta means to release and
Asana means posture.
Benefits :
 Reduce the tension in lower back
 Reduce the fat of thighs and buttock and abdominal
Contraindications :
If you are suffering from heart problems, slipped disc and hernia you should
avoid this asana.
 Bhujangasana : Bhujangasana or Cobra pose is a reclining back-bending asana in
hatha yoga and modern yoga as exercise. It is commonly performed in a cycle of
asana in Surya Namaskar.
Benefits :
 Provide strength and agility
 Cure the diseases of liver
 Give strength to the hand muscle.
Contraindications :
Pregnant women and an individual who suffer from hernia, back injuries should
not perform this asana.

Shalabhasana : Shalabhasana also called locust pose, is derived from the

Sanskrit word Shalabha meaning grasshopper, and asana meaning posture.
Benefits :
 Strengthens lower back
 Improves shoulder and neck strength
 Enhances spine flexibility
Contraindications :
 Pregnant women should avoid this asana.
 Avoid if you have any back injury or discomfort..
 Dhanurasana : Dhanurasana is derived from the Sanskrit word 'Dhanush,' which
means bow, whereas Asana means pose or posture. Owing to the bow-shaped
posture of the body while performing it, it is referred to as the bow pose.
Benefits :
 Stretches the abdominal muscles and improves the digestion process
 Improves the strength in your ankles, thighs, chest, neck and shoulders
 Helps tone your abdominal region
Contraindications :
 Dhanurasna should not be performed by people suffering from high blood
pressure, hernia, colitis, peptic ulcer or heart ailment. It should also be avoided if
pregnant.

Supta Vajrasana : The word Supta Vajrasana comes from the Sanskrit
language where „Supta‟ means relined or sleeping, „Vajra‟ means thunderbolt,
and „Asana‟ means pose. It is known as Reclined Thunderbolt Pose in English.
Benefits :
 It stretches the lower spine that tones the spinal nerves and muscles in the
region.
 This improves the flexibility of the upper legs.
Contraindication :
 This asana should not be practiced by anyone who is suffering from high
blood pressure or vertigo.
 Pregnant or menstruating women should avoid this asana.
 Ardha matsyendrasana : Meaning of Ardha matsyendrasana
as below. Ardha = Half Matsya = Fish Indra = King Asana = Posture.
Benefits :
 Increase flexibility in spine
 Help in increasing supply in lungs
 Cure back pains.
Contraindications :
Women, who are two or three months pregnant should avoid this
asana.

Paschimottanasana : Seated Forward Bend, or Intense Dorsal Stretch

is an asana in hatha yoga and modern yoga as exercise.
Benefits :
 Reduce the obesity
 Treating abdominal diseases
 Give relief in asthma.
Contraindications :
 Avoid doing this asana if you suffer from any respiratory diseases.
 Mandukasana : Mandukasana can be split into two words, i.e., “manduk”
and “asana”. In Sanskrit, these words mean “frog” and “pose” respectively.
This yoga pose is aptly named frog pose as your body resembles a frog when
you practise it.
Benefits :
 Mandukasana helps relieve stomach issues including constipation
 It also helps improve your body‟s digestive functions.
 Mandukasana is a great exercise if you are seeking to lose weight.
Contraindication :
 Recent or chronic injury to the knees, hips, or legs

Gomukhasana : Gomukhasana or Cow face Pose is a seated

asana in hatha yoga and modern yoga as exercise, sometimes used
for meditation.
Benefits :
 It makes the leg muscles strong and elastic
 It helps in staying fit and strong.
Contraindications :
Avoid this asana in case of any knee injury or hip injury.
 Yog Mudra : Yoga Mudras are specific hand gestures created to facilitate the flow of
energy, Prana, in the body, and mind for optimal health. 'Mudra' is a Sanskrit word that
literally means 'hand gesture'. Many Hindu and Buddhist rituals and various dance
forms use mudras to convey deeper meaning.
Benefits:
• Mudras help to link the brain to the body, soothe pain, stimulate endorphins, change
the mood and increase our vitality. Mudras have been an integral part of many
Hindu and Buddhist rituals. They are used extensively in Yoga, meditation and
dance.
Contraindication:
• Avoid this Asana with high blood pressure or dizziness.

Ushtrasana : Ushtrasana is a deep backward bend from a kneeling position; the

completed pose has the hands on the heels. The backs of the feet may be flat on
the floor, or the toes may be tucked under for a slightly less strong backbend.
Benefits :
 Improves posture by correcting drooping shoulders and rounded back.
 Improves breathing by opening up the chest; hence, good for asthmatics.
 Reduces fat on abdomen, thighs and arms.
Contraindications :
 Hernia, or recent abdominal surgery. Recent or chronic knee, shoulder, neck or
back injury or inflammation.
Kapalabhati : Kapalabhati Pranayama is a breathing
practice in yoga. It gets its name from the Sanskrit
words, Kapal, meaning skull, and bhati meaning “to
shine”.
Benefits :
 It improves blood circulation and digestion.
 Increases your metabolic rate rapidly.
 Helps people with diabetes
Contraindications :
 If you are a heart patient, then go slow while exhaling.
 The kriya must not be performed immediately after a meal.
  Asthma is the disease of liver
ASTHMA lungs in which airway become
blocked causing difficulty in
breathing. Airways also swell
up and produce extra mucus.
It usually triggered the
coughing sneezing or shortness
of breath.
 Nebulizers are machines that
turn liquid medications into
a fine mist, allowing for easy
absorption into the lungs.
 Tadasana : Tadasana is usually the starting position for all the standing
poses. But it‟s useful to practice Tadasana as a pose in itself..
Benefits :
 Reduce obesity
 Cure constipation
 Improves body
Contraindications :
If you have low blood pressure and headache you should not do this
asana.

Urdhwahastottansana : Urdhwa means upward, hasta is hands, uttana is

stretching and asana is posture.
Benefits :
 This asana stretches both sides of the body, so it massages, loosens and
exercises the sides of the ribcage and the waist
 Opens up the chest
 Improves blood circulation around the thoracic area and the heart
Contraindications :
 Usually everyone can do this asana except those who have vertigo
Uttana Mandukasana : Uttana mandukasana is also known as the
stretched-up frog posture. The name has roots in the Sanskrit
language, “Uttana” meaning upright, “Manduka” meaning frog and
“Asana” meaning pose or posture. In English, the name translates to
an upright frog pose.
Benefits :
 The pose also stretches the diaphragm effectively and also the
chest region. This facilitates easy breathing. As a consequence it
relieves respiratory congestion and diseases.
 It also helps in efficient functioning of lungs.
Contraindication :
 Females who are pregnant or menstruating
should avoid doing this asana.
 Bhujangasana : Bhujangasana or Cobra pose is a reclining back-bending asana in
hatha yoga and modern yoga as exercise. It is commonly performed in a cycle of
asana in Surya Namaskar.
Benefits :
 Provide strength and agility
 Cure the diseases of liver
 Give strength to the hand muscle.
Contraindications :
Pregnant women and an individual who suffer from hernia, back injuries should
not perform this asana.

Dhanurasana : Dhanurasana is derived from the Sanskrit word 'Dhanush,'

which means bow, whereas Asana means pose or posture. Owing to the
bow-shaped posture of the body while performing it, it is referred to as the
bow pose.
Benefits :
 Stretches the abdominal muscles and improves the digestion process
 Improves the strength in your ankles, thighs, chest, neck and shoulders
 Helps tone your abdominal region
Contraindications :
 Dhanurasna should not be performed by people suffering from high
blood pressure, hernia, colitis, peptic ulcer or heart ailment. It should
also be avoided if pregnant.
Ushtrasana : Ushtrasana is a deep backward bend from a kneeling position; the
completed pose has the hands on the heels. The backs of the feet may be flat on
the floor, or the toes may be tucked under for a slightly less strong backbend.
Benefits :
 Improves posture by correcting drooping shoulders and rounded back.
 Improves breathing by opening up the chest; hence, good for asthmatics.
 Reduces fat on abdomen, thighs and arms.
Contraindications :
 Hernia, or recent abdominal surgery. Recent or chronic knee, shoulder, neck or
back injury or inflammation.

Vakrasana : Vakrasana comes from a combination of two words, Vakra which

means twisted and asana which means yoga posture. Earlier, Vakrasana was a
simplified form of Ardhamatsyendrasana. Vakrasana is among flexible yoga twist
poses where twisting is observed in the spinal region and one may also call it a
twisted pose or seated twist yoga pose.
Benefits :
 The twist in vakrasana may activate the spinal nerves. It might also help
enhance the spinal column's flexibility.
 This in turn may improve blood circulation in the spine.
Contraindication :
 Serious spinal column complaints should avoid this asana. Avoid if having recent
abdominal surgery, hernia or prolapse. Pregnancy or menstruation.
 Kapalabhati : Kapalabhati Pranayama is a breathing practice in
yoga. It gets its name from the Sanskrit words, Kapal, meaning skull,
and bhati meaning “to shine”.
Benefits :
 It improves blood circulation and digestion.
 Increases your metabolic rate rapidly.
 Helps people with diabities
Contraindictions :
 If you are a heart patient, then go slow while exhaling.
 The kriya must not be performed immediately after a meal.

Gomukhasana : Gomukhasana or Cow face Pose is a seated

asana in hatha yoga and modern yoga as exercise, sometimes used
for meditation.
Benefits :
 It makes the leg muscles strong and elastic
 It helps in staying fit and strong.
Contraindications :
Avoid this asana in case of any knee injury or hip injury.
Matsyasana : Matsyasana or Fish Pose is a reclining back-
bending asana in hatha yoga and modern yoga as exercise.
Benefits :
 Relief from asthma
 Cure defect of eyes
 Helps in releasing the tension in the neck and shoulder.
Contraindications :
The individuals who have neck injury or lower back
problems Should not perform this asana.

Anulom Vilom : Anulom Vilom is a specific type of pranayama, or controlled

breathing, in yoga. It involves holding one nostril closed while inhaling, then
holding the other nostril closed while exhaling. The process is then reversed and
repeated.
Benefits :
 Improved patience, focus, and control.
 Relief from stress and anxiety.
 Improvements to brain, respiratory, and cardiovascular health.
Contraindication:
 It should not be practiced by those students who are under medication for
blood pressure and acute asthma.
 Beginners should practice with breaks and avoid holding their breath.
Hypertension
 A condition in which the
force of the blood
against the artery walls
is too high.
 Usually, hypertension
is defined as blood
pressure above 140/90
and is considered
severe if the pressure is
above 180/120.
 Tadasana : Tadasana is usually the starting position for all the standing
poses. But it‟s useful to practice Tadasana as a pose in itself..
Benefits :
 Reduce obesity
 Cure constipation
 Improves body
Contraindications :
If you have low blood pressure and headache you should not do this
asana.
Katichakrasana : The Sanskrit word „Kati‟ means waist and „Chakra‟ means wheel.
Hence, we call it in English Waist Rotating Pose. However, most people call it a
Standing Spinal Twist. It is dynamic yoga posture that involves the movement of the
waist. So, I prefer to call it a Waist Rotating Pose.
Benefits :
 Improves Flexibility of Spine & Waist
 Reduces stress
Contraindications :
 People having health conditions like spinal issues and hernias should avoid this
practice.
 Pregnant ladies should not perform this yoga pose.
 Uttanpadasana : Uttanpadasana is a traditional upward-facing yoga
pose. In Sanskrit, Uttana means 'raised', and pada means 'leg'; thus,
Uttanpadasana is also called the raised leg pose.
Benefits :
 It may produce digestive juices increasing bowel movement and allowing
the waste excretion
Contraindications :
 Women during menstruation.
 People with blood pressure ailments will do under observation.

Ardha Halasana : It is the half-plough pose because 'Ardha' means half,

'Hale' means plough, and 'asana' means posture. It is considered an
intermediate-level posture
Benefits :
 It may help stretch the spine, waist, and thigh muscles. ...
 It may fight against piles and diabetes
Contraindications :
 Students who have undergone any recent stomach surgery
 Lack of awareness of breath can make it a mechanical movement.
 Sarala Matyasana : Easy Fish Pose
Benefits :
 It improves the digestion system.
 Helps to cure irritable bowel syndrome.
Contraindications :
 Students suffering from any kind of injury at the neck,
eyes, ears, face, head, shoulders, chest, ribcage, back,
spine, or lower back should avoid this pose.

Gomukhasana : Gomukhasana or Cow face Pose is a seated asana

in hatha yoga and modern yoga as exercise, sometimes used for
meditation.
Benefits :
 It makes the leg muscles strong and elastic
 It helps in staying fit and strong.
Contraindications :
 Avoid this asana in case of any knee injury or hip injury.
Uttana Mandukasana : Uttana mandukasana is also known as the stretched-up frog
posture. The name has roots in the Sanskrit language, “Uttana” meaning upright,
“Manduka” meaning frog and “Asana” meaning pose or posture. In English, the name
translates to an upright frog pose.
Benefits :
 The pose also stretches the diaphragm effectively and also the chest region. This
facilitates easy breathing. As a consequence it relieves respiratory congestion and
diseases.
 It also helps in efficient functioning of lungs.
Contraindication :
 Females who are pregnant or menstruating
should avoid doing this asana.

Vakrasana : Vakrasana comes from a combination of two words, Vakra which means twisted
and asana which means yoga posture. Earlier, Vakrasana was a simplified form of
Ardhamatsyendrasana. Vakrasana is among flexible yoga twist poses where twisting is
observed in the spinal region and one may also call it a twisted pose or seated twist yoga pose.
Benefits :
 The twist in vakrasana may activate the spinal nerves. It might also help enhance the spinal
column's flexibility.
 This in turn may improve blood circulation in the spine.
Contraindication :
 Serious spinal column complaints should avoid this asana. Avoid if having recent abdominal
surgery, hernia or prolapse. Pregnancy or menstruation.
 Bhujangasana : Bhujangasana or Cobra pose is a reclining back-bending asana in
hatha yoga and modern yoga as exercise. It is commonly performed in a cycle of
asana in Surya Namaskar.
Benefits :
 Provide strength and agility
 Cure the diseases of liver
 Give strength to the hand muscle.
Contraindications :
Pregnant women and an individual who suffer from hernia, back injuries should
not perform this asana.

Makarasana : Makarasana is a reclined yoga asana that relaxes

the body, stimulates the sacral chakra, and can even be used for
meditation or pranayama.
Benefits :
 Stress-relieving,
 Lower-back pain, sciatica, asthma.
 Calming the mind.
Contraindications :
Someone suffering from problems related to stomach.
Shavasana : Shavasana Corpse Pose, or Mratasana, is an asana in
hatha yoga and modern yoga as exercise, often used for relaxation at
the end of a session. It is the usual pose for the practice of yoga nidra
meditation.
Benefits :
 It controls high blood pressure
 Increase the energy level
 Calm the mind
Contraindictions :
With arthritis in the knees, hips, and feet, especially senior citizens,
should avoid sitting on the floor.
 Nadi Shodhana Pranayama : Alternate nostril breathing is a
yogic breath control practice. In Sanskrit, it's known as nadi shodhana
pranayama. This translates as “subtle energy clearing breathing technique.”
Benefits :
 Clears and releases toxins
 Reduce stress and anxiousness
Contraindications :
 Avoid if you have high blood pressure or a respiratory condition.
 Avoid if you are suffering from hypertension.

Sitali Pranayama : Sitali Pranayama, often called “the cooling

breath,” is a breath practice that cools the body and has a calming
effect on the nervous system.
Benefits :
 Can help to focus,
 Can help to reduce agitation or anger.
Contraindications :
 Best to avoid if suffering from blood pressure.
 Not to be done if suffering from migraine.
Asanas to Prevent Back Pain and Arthritis
Tadasana : Tadasana is usually the starting position for all the standing
poses. But it‟s useful to practice Tadasana as a pose in itself..
Benefits :
 Reduce obesity
 Cure constipation
 Improves body
Contraindications :
 If you have low blood pressure and headache you should not do this
asana.
Urdhwahastottansana : Urdhwa means upward, hasta is hands, uttana is
stretching and asana is posture.
Benefits :
 This asana stretches both sides of the body, so it massages, loosens and
exercises the sides of the ribcage and the waist
 Opens up the chest
 Improves blood circulation around the thoracic area and the heart
Contraindications :
 Usually everyone can do this asana except those who have vertigo

Ardha-Chakrasana : In Sanskrit, Ardha means half, Chakra means wheel and

Asana means a pose. Therefore, Ardha-chakrasan means half-wheel postures.
It is a simpler version of chakrasana.
Benefits :
 Strengthens the back and abdominal muscles.
 Relief from back problems and postural defects
 Opens the chest and strengthens the arms and shoulder muscles.
Contraindications :
 Pregnant women should avoid all poses that puts any strain on the foetus.
 Those suffering from high blood pressure should avoid this pose.
Ushtrasana : Ushtrasana is a deep backward bend from a kneeling position; the
completed pose has the hands on the heels. The backs of the feet may be flat on
the floor, or the toes may be tucked under for a slightly less strong backbend.
Benefits :
 Improves posture by correcting drooping shoulders and rounded back.
 Improves breathing by opening up the chest; hence, good for asthmatics.
 Reduces fat on abdomen, thighs and arms.
Contraindications :
 Hernia, or recent abdominal surgery. Recent or chronic knee, shoulder, neck or
back injury or inflammation.

Vakrasana : Vakrasana comes from a combination of two words, Vakra which

means twisted and asana which means yoga posture. Earlier, Vakrasana was a
simplified form of Ardhamatsyendrasana. Vakrasana is among flexible yoga twist
poses where twisting is observed in the spinal region and one may also call it a
twisted pose or seated twist yoga pose.
Benefits :
 The twist in vakrasana may activate the spinal nerves. It might also help
enhance the spinal column's flexibility.
 This in turn may improve blood circulation in the spine.
Contraindication :
 Serious spinal column complaints should avoid this asana. Avoid if having recent
abdominal surgery, hernia or prolapse. Pregnancy or menstruation.
 Sarala Matyasana : Easy Fish Pose
Benefits :
 It improves the digestion system.
 Helps to cure irritable bowel syndrome.
Contraindications :
 Students suffering from any kind of injury at the neck,
eyes, ears, face, head, shoulders, chest, ribcage, back,
spine, or lower back should avoid this pose.

Bhujangasana : Bhujangasana or Cobra pose is a reclining back-bending asana in

hatha yoga and modern yoga as exercise. It is commonly performed in a cycle of
asana in Surya Namaskar.
Benefits :
 Provide strength and agility
 Cure the diseases of liver
 Give strength to the hand muscle.
Contraindications :
Pregnant women and an individual who suffer from hernia, back injuries should
not perform this asana.
Gomukhasana : Gomukhasana or Cow face Pose is a seated
asana in hatha yoga and modern yoga as exercise, sometimes used
for meditation.
Benefits :
 It makes the leg muscles strong and elastic
 It helps in staying fit and strong.
Contraindications :
Avoid this asana in case of any knee injury or hip injury.

Bhadrasana : Bhadrasana means Gracious Yoga, it consists of two words –Bhadra

and Asana. Bhadra is a Sanskrit word, which means Auspicious or Gracious, while
asana indicates Yoga pose.
Benefits :
 Relieves tension from the spinal region.
 Improves posture
 Promotes concentration
Contraindications :
Although beneficial for prevention from arthritis, practitioners with serious
arthritis should consult yoga expert before practising this asana.
Makarasana : Makarasana is a reclined yoga asana that relaxes
the body, stimulates the sacral chakra, and can even be used for
meditation or pranayama.
Benefits :
 Stress-relieving,
 Lower-back pain, sciatica, asthma.
 Calming the mind.
Contraindications :
Someone suffering from problems related to stomach.

Nadi Shodhana Pranayama : Alternate nostril breathing is a

yogic breath control practice. In Sanskrit, it's known as nadi shodhana
pranayama. This translates as “subtle energy clearing breathing technique.”
Benefits :
 Clears and releases toxins
 Reduce stress and anxiousness
Contraindications :
 Avoid if you have high blood pressure or a respiratory condition.
 Avoid if you are suffering from hypertension.