Chapter 3 – Yoga and Lifestyle
Yoga and Lifestyle (Overview)
Meaning of Asana and its role as a preventive measure
Benefits of asanas for body and mind
Concept of lifestyle diseases and role of yoga
Obesity
Meaning, causes and problems of obesity
BMI concept (BMI > 30)
Asanas for obesity:
Vajrasana
Hastasana
Trikonasana
Ardha Matsyendrasana
Diabetes
Meaning of diabetes
Role of yoga in controlling blood sugar
Asanas for diabetes:
Bhujangasana
Paschimottanasana
Pawanmuktasana
Ardha Matsyendrasana
Asthma
Meaning of asthma
Role of yoga in improving breathing
Asanas for asthma:
Sukhasana
Chakrasana
Gomukhasana
Parvatasana
Bhujangasana
Matsyasana
Hypertension
Meaning of high blood pressure
Role of yoga in stress reduction
Asanas for hypertension:
Tadasana
Vajrasana
Pawanmuktasana
Ardha Chakrasana
Bhujangasana
Exam-Oriented Content
Top 10 short question–answers
Very short, short and long answer questions
FAQs for quick revision
Asanas as Preventive Measures
Asana is a Sanskrit word which means physical posture.
Asanas involve bending, stretching, twisting and balancing the body.
Benefits of Asanas
Improve blood circulation
Balance the nervous system
Improve digestive, respiratory and cardiovascular systems
Strengthen muscles and joints
Reduce stress, anxiety and fatigue
Help in preventing lifestyle diseases
Asanas also help in mental relaxation and keep the body and mind healthy.
Lifestyle Diseases and Role of Yoga
Lifestyle diseases occur due to lack of physical activity, poor eating habits, stress and unhealthy routine.
Yoga and asanas help in prevention and control of these diseases.
Obesity
Meaning
Obesity is the condition of excess body weight due to fat deposition.
A person is obese when BMI is more than 30.
Causes of Obesity
Lack of exercise
Improper eating habits
Psychological factors
Hormonal imbalance
Family history
Problems Due to Obesity
Diabetes
Heart diseases
High blood pressure
Reduced lung function
Reduced life expectancy
Asanas for Obesity
Vajrasana
Hastasana
Trikonasana
Ardha Matsyendrasana
Vajrasana (Thunderbolt Pose)
Procedure
Sit on knees with heels under hips
Keep spine straight, hands on knees
Breathe normally
Benefits
Improves digestion
Prevents acidity and ulcers
Improves blood circulation
Contraindications
Avoid in knee pain or recent leg surgery
Hastasana
Procedure
Stand straight
Raise arms upward, palms together
Stretch body upward
Benefits
Stretches whole body
Improves posture
Enhances blood circulation
Contraindications
Avoid in shoulder or neck injury
Trikonasana (Triangle Pose)
Procedure
Stand with feet apart
Bend sideways and touch foot
Look upward
Benefits
Improves balance
Strengthens legs and spine
Improves digestion
Contraindications
Avoid in migraine, neck and back injury
Ardha Matsyendrasana (Half Spinal Twist)
Procedure
Sit with legs stretched
Twist spine to one side
Repeat on both sides
Benefits
Improves spinal flexibility
Stimulates digestive organs
Reduces back pain
Contraindications
Avoid in pregnancy and severe spinal problems
Diabetes
Meaning
Diabetes is a lifestyle disease caused by improper insulin production or use.
Role of Yoga
Yoga stimulates the pancreas and helps in controlling blood sugar level.
Asanas for Diabetes
Bhujangasana
Paschimottanasana
Pawanmuktasana
Ardha Matsyendrasana
Bhujangasana (Cobra Pose)
Procedure
Lie on stomach
Lift chest while inhaling
Keep navel on floor
Benefits
Improves pancreas function
Reduces abdominal fat
Improves metabolism
Contraindications
Avoid during pregnancy, slip disc and ulcer
Paschimottanasana
Procedure
Sit with legs stretched
Bend forward and touch toes
Benefits
Improves digestion
Reduces fat
Controls diabetes
Contraindications
Avoid in pregnancy and sciatica
Pawanmuktasana
Procedure
Lie on back
Bring knees to chest
Hug knees
Benefits
Improves digestion
Reduces gas and constipation
Strengthens back
Contraindications
Avoid in hernia, heart problems
Asthma
Meaning
Asthma is a chronic respiratory disease caused by airway inflammation.
Role of Yoga
Yoga improves lung capacity and breathing efficiency.
Asanas for Asthma
Sukhasana
Chakrasana
Gomukhasana
Parvatasana
Bhujangasana
Matsyasana
Sukhasana
Procedure
Sit cross-legged
Keep spine straight
Breathe slowly
Benefits
Improves breathing
Reduces mental stress
Contraindications
Use support in knee pain
Chakrasana
Benefits
Expands chest
Strengthens lungs
Helpful in asthma
Contraindications
Avoid in heart problems and pregnancy
Gomukhasana
Benefits
Improves lung function
Reduces stress
Helpful in diabetes and asthma
Contraindications
Avoid in knee or shoulder injury
Hypertension (High Blood Pressure)
Meaning
Hypertension is the condition of abnormally high blood pressure.
Role of Yoga
Yoga reduces stress and anxiety, which are major causes of hypertension.
Asanas for Hypertension
Tadasana
Vajrasana
Pawanmuktasana
Ardha Chakrasana
Bhujangasana
Tadasana (Mountain Pose)
Benefits
Improves posture
Strengthens legs and spine
Improves balance
Contraindications
Avoid in insomnia and low BP
Vajrasana
Benefits
Improves digestion
Calms nervous system
Contraindications
Avoid in knee and ankle problems
Ardha Chakrasana
Benefits
Improves flexibility
Strengthens shoulders and chest
Contraindications
Avoid in severe back pain
Conclusion
Regular practice of yoga and asanas helps in:
Prevention of lifestyle diseases
Improving physical fitness
Mental peace and stress management
✍️ Top 10 Short Question–Answers
Q1. What is an asana?
👉 Asana is a Sanskrit word meaning physical posture.
Q2. How do asanas help the body?
👉 They improve blood circulation and balance the nervous system.
Q3. What are lifestyle diseases?
👉 Diseases caused due to lack of physical activity, stress and unhealthy habits.
Q4. When is a person considered obese?
👉 When BMI is more than 30.
Q5. Name any two causes of obesity.
👉 Lack of exercise and improper eating habits.
Q6. Name any two problems caused by obesity.
👉 Diabetes and heart disease.
Q7. Name any two asanas for obesity.
👉 Vajrasana and Trikonasana.
Q8. What is diabetes?
👉 Diabetes is caused by improper insulin production or use.
Q9. How does yoga help in asthma?
👉 It improves lung capacity and breathing efficiency.
Q10. What is hypertension?
👉 It is the condition of abnormally high blood pressure.
📝 Long Answer Questions
Q1. Explain the benefits of asanas as preventive measures.
Asanas are helpful in preventing lifestyle diseases. Their benefits include:
-
Improved blood circulation
-
Balanced nervous system
-
Better digestive, respiratory and cardiovascular functions
-
Strengthened muscles and joints
-
Reduced stress, anxiety and fatigue
-
Mental relaxation and overall health
Q2. Explain obesity, its causes and problems.
Obesity is excess body weight due to fat deposition. A person is obese when BMI is above 30.
Causes:
-
Lack of exercise
-
Improper eating habits
-
Psychological factors
-
Hormonal imbalance
-
Family history
Problems:
-
Diabetes
-
Heart diseases
-
High blood pressure
-
Reduced lung function
-
Reduced life expectancy
Q3. Describe any two asanas for diabetes with their benefits.
Bhujangasana:
-
Improves pancreas function
-
Reduces abdominal fat
-
Improves metabolism
Paschimottanasana:
-
Improves digestion
-
Reduces fat
-
Helps control diabetes
Q4. Explain the role of yoga in controlling hypertension.
Yoga helps reduce stress and anxiety which are major causes of hypertension.
Regular practice of yoga:
-
Calms the nervous system
-
Improves blood circulation
-
Helps maintain normal blood pressure
🔹 Very Short Answer Questions (1 Mark)
What is meant by asana?
Write any one benefit of asanas.
What are lifestyle diseases?
When is a person considered obese?
Name any one cause of obesity.
Name any one disease caused by obesity.
What is diabetes?
What is asthma?
Define hypertension.
Name any one asana for diabetes.
🔹 Short Answer Questions (2–3 Marks)
Explain any two benefits of asanas.
Write any two causes of obesity.
Write any two problems due to obesity.
Mention any two asanas for obesity.
Explain the role of yoga in diabetes.
How does yoga help in controlling asthma?
Write any two benefits of Vajrasana.
Mention any two contraindications of Trikonasana.
Write any two benefits of Bhujangasana.
State any two benefits of yoga for lifestyle diseases.
🔹 Long Answer Questions (4–5 Marks)
Explain obesity. Write its causes and problems.
Explain diabetes and describe the role of yoga in its control.
Explain asthma and write the role of yoga in managing it.
What is hypertension? Explain the role of yoga in controlling high blood pressure.
Describe any two asanas for obesity with their procedure and benefits.
Explain the importance of yoga as a preventive measure for lifestyle diseases.
❓ FAQs (5)
FAQ 1. Why is yoga important for lifestyle diseases?
👉 Yoga helps in prevention and control of diseases caused by unhealthy lifestyle.
FAQ 2. Which asana improves digestion and prevents acidity?
👉 Vajrasana.
FAQ 3. Can yoga help control blood sugar levels?
👉 Yes, yoga stimulates the pancreas and controls blood sugar.
FAQ 4. How does yoga help asthma patients?
👉 It improves lung capacity and breathing efficiency.
FAQ 5. What is the overall benefit of regular yoga practice?
👉 Physical fitness, mental peace and stress management.
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