Chapter 3 :- Yoga as Preventive measure for Lifestyle Disease

Asanas to Prevent Common Ailments

1. Obesity

a. Tadasana (Mountain Pose)

• Procedure: Stand upright, raise arms, stretch upward while on toes.
• Benefits: Strengthens legs, improves digestion, and reduces anxiety.
• Contraindications: Avoid with migraines, low/high blood pressure.

b. Katichakrasana (Waist Rotating Pose)

• Procedure: Stand, twist waist alternately to each side with arms raised.
• Benefits: Improves spine flexibility, aids digestion.
• Contraindications: Avoid if pregnant or recovering from abdominal surgery.

c. Pavanmuktasana (Wind-Relieving Pose)

• Procedure: Lie on back, bring knees to chest, press abdomen.
• Benefits: Relieves gas, strengthens back, reduces abdominal fat.
• Contraindications: Avoid if pregnant or post-surgery.

2. Diabetes

a. Bhujangasana (Cobra Pose)

• Procedure: Lie on the stomach, lift chest using hands.
• Benefits: Improves digestion, strengthens the spine, stimulates pancreas.
• Contraindications: Avoid with spondylitis or spinal injuries.

b. Shalabhasana (Locust Pose)

• Procedure: Lie on stomach, lift legs without bending knees.
• Benefits: Strengthens back, improves digestion.
• Contraindications: Avoid with severe back pain or sciatica.

c. Mandukasana (Frog Pose)

• Procedure: Sit in Vajrasana, press fists into abdomen, and bend forward.
• Benefits: Relieves constipation, improves pancreas function.
• Contraindications: Avoid with back pain or abdominal surgery.

3. Asthma

a. Matsyasana (Fish Pose)

• Procedure: Lie on back, lift chest, and support with arms.
• Benefits: Opens lungs, improves breathing.
• Contraindications: Avoid with neck/back injuries.

b. Urdhvahastottanasana (Upward Stretch Pose)

• Procedure: Stand, interlock fingers, and stretch arms upwards.
• Benefits: Expands chest, aids lung health.
• Contraindications: Avoid during headaches or insomnia.

c. Anulom-Vilom (Alternate Nostril Breathing)

• Procedure: Alternate breathing through each nostril.
• Benefits: Improves lung capacity, calms the mind.
• Contraindications: Avoid if feeling fatigued.

4. Hypertension

a. Shavasana (Corpse Pose)

• Procedure: Lie flat on back with arms relaxed at sides.
• Benefits: Promotes relaxation, reduces stress.
• Contraindications: Avoid if doctor advises against lying flat.

b. Nadi-Shodhana (Alternate Nostril Breathing)

• Procedure: Similar to Anulom-Vilom, focusing on slow, deep breathing.
• Benefits: Calms the mind, improves circulation.

c. Uttanpadasana (Raised Leg Pose)

• Procedure: Lie on back, lift legs to 30, 60, and 90 degrees sequentially.
• Benefits: Strengthens abdomen, reduces belly fat.
• Contraindications: Avoid with severe back or neck injuries.

5. Back Pain and Arthritis

a. Ardha-Chakrasana (Half Wheel Pose)

• Procedure: Stand, bend backward with arms raised.
• Benefits: Strengthens back muscles, relieves spinal tension.
• Contraindications: Avoid with neck or spinal injuries.

b. Makarasana (Crocodile Pose)

• Procedure: Lie on stomach, place forehead on folded arms.
•  Benefits: Relaxes the spine, relieves arthritis pain.
• Contraindications: Avoid during advanced pregnancy.

c. Bhadrasana (Gracious Pose)

• Procedure: Sit with feet together near pelvis, knees bent outward.
• Benefits: Improves joint flexibility, relieves menstrual pain.
• Contraindications: Consult before practicing with severe arthritis.