1
Q
benefits of asanas for prevention of diseases
A
- bones and joints become stronger
- muscles of the body become stronger and the efficiency of the muscles also increases
- blood pressure is also improved and blood pressure normalises and stabilises
2
Q
obesity
A
that condition of body in which the amount of fat increases to extreme levels
3
Q
how to find out who is obese and who is not?
A
using BMI
4
Q
WHO category for overweight and obesity by BMI
A
- underweight <18.5
- normal weight 18.5-24.9
- overweight 25-29.9
- obesity class I 30-34.9
- Obesity class II 35-39.9
- obesity class III >40
5
Q
which Asans are helpful for obesity?
A
- TADASANA
- KATICHAKARSANA
- PAWANMUKTASANA
- MATASAYASANA
- HALASANA
- PASCHIMOTTANASANA
- ARDHA-MATSEYENDRASANA
- DANURASANA
- USHTRASANA
- USHTRASANA
- SURYABHEDHAN PRAMAYAMA
6
Q
tadasana procedure
A
stand up in attention position. Lift your arms upwards. stretch your hands upwards and come on your toes. also pull up your body upwards. after some time breathe out slowly and come to previous position.
7
Q
benefits of tadasana
A
- it reduces obesity
- it cures constipation
- it cures digestive problems
8
Q
contradicts of tadasana
A
- people with low blood pressure should not perform this
- in case of headache or insomnia, this should be avoided
9
Q
procedure for katichakrasana
A
First, stand straight with feet half a meter apart.
Now, take a deep breath while raising your arms to shoulder level.
Now, exhale and twist the body to the left side.
Bring your right hand to the left shoulder.
Wrap the left arm around your back.
Now bring your left hand to the right side of the waist.
Now, look over your left shoulder as far as possible.
You should keep the back of the neck straight.
Hold the position and breathe for a few seconds.
Now, twist more and gently stretch the abdomen.
Now, inhale and return to the normal position.
Now, repeat the same steps on the other side.
Follow this process five to ten times on each side.
10
Q
benefits of katichakara asana
A
- tones up the hips, waist, neck and shoulder and make these organs more flexible
- it strengths the waist muscles
- it helps in reducing stresss
11
Q
contraindications for katichakaraasana
A
- in case of spinal disorders
- in case of abdominal inflammation
- during pregnancy
- hernia , slipped disc
12
Q
procedure for pawanmuktasana
A
lie on your back, exhale, and bring one or both knees to your chest, clasping them with your hands. Lift your head to try and touch your forehead to your knees while pressing the thighs into your abdomen. Hold for a few breaths before inhaling to return your head to the floor and then straightening your legs to complete the pose.
13
Q
benefits of pawanmuktiasana
A
- it eases tension in lower back k
- it enhances the blood circulation in pelvic area
- it strengthen the abdominal muscles
14
Q
contraindications of pawanmuktiasana
A
- pregnancy
- recent abdominal surgery
- suffers from piles
15
Q
procedure for matsyasana
A
lie on your back, slide your hands under your hips with palms down, and bring your elbows together. Inhale, press your elbows and forearms into the floor, arch your back, and lift your chest to place the crown of your head lightly on the floor. Press your thighs and legs down, hold the pose, and then release by lowering your chest and head back to the mat.
16
Q
benefits of matsyasana
A
- helps in curing back pain
- cures the defects of eyes
- helpful for the treatment of diabetes
17
Q
contraindications of matsyasana
A
- if you have high or low blood pressure
- migrane and insomia
- neck injury or lower back problems`
18
Q
procedure of halasana
A
lie on your back with arms by your sides, palms down, then lift your legs straight up to a 90-degree angle, and continue to sweep them over your head to touch your toes to the floor behind your head, supporting your back with your hands if needed. Hold the pose, then slowly lower your legs and back to the starting position, vertebra by vertebra.
19
Q
benefits of halasana
A
- it calms down the nervous system
- it tones legs and improves flexibility
- it increases the height of children
- helps in managing diabetes
20
Q
contractions of halasana
A
- injury in neck or suffering from high blood pressure
- avoid in case of slip disc
- pregnancy
21
Q
procedure for paschimottasana
A
sit with your legs extended and inhale, raising your arms overhead while keeping your back straight. Then, exhale and hinge from your hips, folding your torso forward to grasp your toes or ankles. Lower your head towards your knees, bringing your chest closer to your thighs, and hold the pose by breathing evenly for 30 seconds to one minute. To release, inhale, lift your torso, and lower your arms, returning to a sitting position.
22
Q
benefits of paschimottasana
A
- it alleviates gas trouble
- it is a good remedy for constipation
- it reduces obesity
23
Q
contraindications for paschimottasana
A
- enlarged liver or spleen
- suffer from any respiratory diseases
- back or spinal problem
24
Q
procedure for ardhmatseyendrasana
A
first sit with your legs extended and then bend your right leg, placing the heel near your left hip. Cross your left foot over your right knee. Twist your upper torso to the left, placing your right arm over your bent left knee. Look over your left shoulder while keeping your spine straight and hold the pose for a few breaths before returning to center and repeating on the other side.
25
benefits of ardhmatseyendrasana
1. enchases stretchability of back muscles
2. helps with diabetes
3. reduces obesity
26
contributions of ardhmatseyendrasana
1. pregnancy
2. hernia
3. slipped disc
27
procedure of dhanurasana
lie on your stomach, bend your knees to bring your heels towards your buttocks, and reach back to grasp your ankles with your hands. Inhale and lift your chest, thighs, and head off the floor, arching your back to resemble a bow, and hold the pose by breathing steadily before exhaling and gently releasing back to the mat.
28
benefits of dhanurasana
1. It strengthens the back and abdominal muscles and improves the digestive process
2. It helps in reducing back pain
3. helps cure diabetes
29
contraindications of dhanurasana
1. hernia
2. high and low blood pressure
3. avoid in case of abdominal surgery recently
30
procedure for ustrasana
kneel on a mat with knees hip-width apart, then reach your hands back to hold your heels or ankles, pushing your hips forward while arching your back and lifting your chest toward the ceiling
31
benefits of ustrasana
1. strengthens back muscles, buttocks and back of thighs
2. helpful in various digestive problems
3. improves spinal mobility and improves the posture
32
contraindications of ustrasana
1. high or low blood pressure
2, insomnia
3. back injury or pain in the neck
33
procedure for surya bhedana pranayam
sit comfortably with an erect spine, and place the right hand in Vishnu Mudra, with the ring finger and little finger closing the left nostril. Inhale deeply through the right nostril, close it with the thumb, and then exhale through the left nostril.
34
benefits of surya bhedana Pranayam
1. helps in reducing anxiety, depression and other mental illness
2. boots appetite
3. curses gas problem
35
contraindications of surya bhedana Pranayam
1. high blood pressure or heart diseases
2. avoided in summer
not to be practised in late night
36
diabetes
a disorder that it causes sugar to build up in ur blood stream instead of being used by the cells in our body
37
yoga Asans useful for diabetes
1. KATICHAKRASANA
2. PAWANMUKTIASANA
3. BHUJGASANA
4. SHALABHASANA
5. ARDHURSANA
6. MANDUKASANA
7. GOMUKASAN
8. YOGMUDRA
9. USTRASANA
10. KALABHATI
38
common Asans used for both diabetes and obesity
1. katichkrasana
2. pawanmuktasana
3. dhanurasana
4. ardhmatseyendrasana
5. ustrasana
39
common benefits of yoga
1. better coordination
2. better concentration and focus
3. increased flexibility
4. helpful in back pain
5. reduce mental stress
40
common contradiction
1. people with spinal problem
2. pregnant women
3. exhausted person
4. person suffering from joint pain
41
how to perform bhujangasana?
Lie down flat on your abdomen, in the relaxation posture. Cross your hands in front of you so you can place your head on them.
Slowly bring your legs close together. Place your forehead on the floor.
Move your arms so that they are folded at the elbow and your palms are close to your shoulders.
Raise your elbows off the floor slightly. Inhale. Raise your forehead with your chin pushed out.
Raise your torso from the ground.
Ensure that your abdomen remains pressed to the floor.
Reflect on the movement of a snake raising its hood and gradually feel the stretch of your spine. Maintain posture.
Unwind slowly till your body is back flat against the floor. Keep your head lifted till your torso completely unrolls.
42
contraindications for bhujangasana
1. hernia
2. recent abdominal surgery
3. pregnant
43
benefits of bhujangasana
1. alleviates obesity
2. curses diseases of liver
3. strengthens pulses of hand
44
procedure for shalabasana
lie on your stomach with your forehead on the floor and your arms along your body with palms down. Inhale to lift your head, chest, and legs off the floor simultaneously, keeping them straight and tight. Hold the pose for a few breaths, resting your weight on your pelvis and lower ribs, then exhale and slowly lower your body to the ground
45
benefits of shalabhsana
1. remove stress
2. improves posture
3. help remove lower back pain
46
contraindications of shalabhsana
1. people with weak spine
2. heart diseases
3. high blood pressure
47
procedure for supta vajrasana
To perform Supta Vajrasana, begin by sitting in Vajrasana (Thunderbolt Pose) with your knees on the floor and buttocks resting on your heels. Then, lean back slowly, supporting your body with your hands and then your elbows and forearms. Lower your back and the top of your head to the floor, keeping your knees together. In the final pose, your hands can be on your thighs or clasped overhead, and you should hold the position for 30-60 seconds with deep breaths. To exit, inhale, use your elbows to support yourself, and slowly lift back into Vajrasana before releasing the pose
48
benefits of supra vajrasana
1. improves kindly and liver function
2. boots confidence and self awareness
3. reduces risk of cardio vascular diseases
48
contraindications for Supta vajrasana
1. pregnant women
2. neck and knee pain
3. hernia
48
procedure for madukasana
Get into Vajrasana (kneeling pose) and put your buttocks on your heels. ...
Put your hands on your knees so that the palms of your hands face down.
Take a big breath in.
Let out a slow breath and bend forward while pulling your navel in toward your spine.
49
benefits of madkasana
1. helps in improving insulin production in body
2. removes extra abdominal fat
3. relives depreciation, stress and anxiety
50
contraindications of madukasana
1. recent abdominal surgery
2. insomnia
3. sever back pain
50
procedure for gamukasana
extend your legs straight, then bend your left leg and tuck the foot under your right hip. Next, stack your right leg on top of the left, with knees aligned. Raise your right arm overhead and bend it, bringing your right hand behind your back. Bring your left arm behind you and interlock both hands. Sit up straight with a tall spine, chest open, and breathe deeply
50
benefits for gomukasana
1. it makes the leg muscles strong and elastic
2. it reduces stress and anixety
3. it improves function of lungs
51
conttraindications for gomukasana
1. in cause of knee injury
2. hip injury
3. shoulder or back pain
51
procedure for yogmudra
it comfortably with your back straight, then bring your hands behind your back, grasp the opposite wrist with each hand, and while inhaling, lift your arms upward before exhaling and bending forward from the hips to touch the floor with your forehead. After holding the pose and breathing slowly, slowly inhale and return to the starting position before releasing your hands.
52
benefits of yogmudra
1. helps relieve constipation
2. makes body stronger and will power is increased
3. it strengthen the digestive organs
52
contraindications for yogmudra
1. pregnancy
2. chronic heart problem
3. low blood pressure
52
procedure for kapalabhati
sit comfortably with a straight spine, take a deep breath, then forcefully exhale by contracting your abdominal muscles while keeping your chest and shoulders still.
53
benefits of kapalbhati
1. beneficial for curing insommia
2. relives anxiety and tension
3. cure asthma and sinus
54
contraindications for kapalbhati
1. pregrancy
2. low back pain
3. weak digestive system
55
how to perform urdha hastottaasana
stand with feet hip-width apart, inhale and raise both arms overhead, interlacing fingers and turning palms outward. Exhale and gently bend to one side, then inhale to return to center. Repeat on the other side before slowly lowering your arms
56
benefits of urdha hastottaasaana
1. relieving back pain
2. improves spinal curvature
3. improves digestion
57
contraindications of urdha hastottaasana
1. in case of dizziness
2. in case of leg injury
3. pregnancy
58
yoga asanas for asthma
1. tadasana
2. urdhwa hastottanasana
3. uttana manduka
4. bhujnagana
5. dhanurasana
6. ustrasana
7. Vakrasana
8. kapalbhati pranayam
9. gomukasana
10. matsyasana
11. anulom-vilom
59
how to perform Uttama mandukasana ?
begin by sitting in Vajrasana with the knees spread wide and toes touching. Extend your arms up, cross them behind your head, and place your palms on opposite shoulder blades. Maintain the pose for several breaths while keeping your back and neck straight, then inhale to raise your arms, exhale to lower them, and return to Vajrasana.
60
benefits of Uttana mandukasana
1. helps in living stress and anxiety
2. improves functional effeminacy of pancreases
3. strengthens the spine
61
contraindications for uttana mandukasana
1. pregnancy
2. hernia
3. chronic back and elbow pain
62
how to perform Vakrasana
Inhale and raise the left arm straight up. Exhale and twist the torso to the right, bringing the left arm to the outside of the right knee. Place the right hand on the floor behind the back for support. Hold the posture for a few breaths, lengthening the spine with each inhale and deepening the twist with each exhale.
63
benefits of Vakrasana
1. improves the function of both spinal cord and nervous system
2. reduces belly fat
3. strengthens kidneys
64
contraindications of vakrasana
1. high blood pressure
2. serious back injury
65
yoga asanas for hypertension
1. Tadasana
2. Katichakrasana
3. uttanpadasana
4. Ardha halasana
5. sarala matyasana
6. gomukasana
7. uttan mandukasana
8. vakrasana
9. bhujangansana
10. makarsana
11. shavasana
12. Nadi shodhana pranayam
13. sheetli pranayama
66
procedure for uttanpadasana
lie flat on your back with arms by your sides and palms on the floor. Inhale as you slowly raise both legs to a 45-degree or 90-degree angle, keeping them straight and engaging your core. Hold the pose while breathing normally, then exhale and slowly lower your legs to the starting position.
67
benefits for uttanpadasana
1. helps reduce back pain
2. cures bak pain
3. gives strength and balance to body
68
contraindications for uttanpadasana
1. pregnancy
2. lower back pain
3. injury to hamstring
69
procedure for Ardha halasana
lie on your back with legs together and arms by your sides, palms on the floor. Inhale and lift one or both legs to a 90-degree angle, keeping the knees straight and engaging the core to keep your lower back on the mat. Hold for several breaths, then exhale and slowly lower the legs. Repeat on the other side or perform with both legs
70
benefits of Ardha halasana
1. improves digestion and appetite
2. it stimulates abdominal organs
3. it reduces weight especially belly fat
71
contraindications of Ardha halasana
1. recent abdominal surgery
2. back pain
3. cardiac diseases
72
benefits of sarala matyasana
1. It helps relieve tension in neck and shoulders
2. it improves the function of pelvic region
3. excellent remedy for back pain
72
procedure for Sarala matyasana
lie on your back, bring your hands under your hips with palms down, and tuck your elbows close to your sides. Inhale as you lift your chest and head, bringing the top of your head to the floor, then press into your elbows and forearms to elevate your chest and arch your back. Hold the pose while breathing smoothly and return to the starting position by slowly lowering your chest and head back down
73
contraindications of sarala matyasana
1. spinal injuries
2. cardiovascular diseases
3. knee joint
74
procedure for makarasana
lie face down, spread your legs slightly with toes pointing outward, and rest your head on your hands by folding them under your forehead, creating a pillow. The head and chest are then slightly raised, with elbows resting on the floor. Stay in this relaxed, resting pose, focusing on deep, slow breaths, for several minutes before gently rising from the position
75
benefits of makarasana
1. deep relaxation to mind and body
2. reduces stress and anxiety
3. relaxes spine and reduces tension
76
contraindications of makarasana
1. serious back injury
2. pregnant women
3. serve abdominal injury
77
benefits of shavasana
1. controls high blood pressure
2. relieves mental tension
3. increases energy level
78
contraindications of shavasana
1. spinal injuries
2. head injuries
79
procedure for nadi Shobhana pranayam
sit with a straight spine, bring the right hand to the Vishnu Mudra by folding the index and middle fingers, close the right nostril with the thumb, inhale through the left, close the left nostril with the ring finger, exhale through the right, inhale through the right, then exhale through the left to complete one round.
80
benefits of Nadi shodhna pranayama
1. clears and releases toxins
2. it helps balance hormones
3. enhances the ability to concentrate
81
contraindications of Nadi shodhna pranayama
1. in case of fever and cold
2. sinuses
3. menstrual cycle
82
procedure of sheetli pranayama
sit comfortably with a straight spine, roll your tongue into a tube, and inhale slowly through this "straw-like" tongue, feeling the air cool your throat. Close your mouth, exhale gently through the nose for 5-10 rounds, and then relax
83
benefits of sheetli pranayama
1. it purifies the blood and refreshes the body
2, helps in case of insomnia
3. reduce anger, anxiety and stress
84
contraindications of Sheetal pranayama
1. asthma
2. lower blood pressure
3. cold weather
85
yoga asanas for back pain and arteries
1. Chakrasana
2, bhujangansana
3. urdhwa hastottana
4. ustrasana
5. gaumukhasana
6. makarasana
7. sarala makatseyendrra asana
8. bhadrasana
9. Nadi shodhan pranayam
physical education
flashcards
Decks in class (9)
# Cards
