Physical Education Class 12 Chapter 3 Notes

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Welcome to our comprehensive notes on Class 12 Physical Education Chapter 3 – Yoga and Lifestyle. This chapter explains the role of yoga in preventing various lifestyle-related diseases such as obesity, diabetes, asthma, hypertension, and back pain.

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Yoga as preventive measure for lifestyle disease

Asanas to Prevent Obesity

1. Tadasana ( ताड़ासन )

The below asana is called Tadasana (Palm Tree Pose). It helps to improve balance, posture and flexibility while strengthening the legs, back and shoulders.

TADASANA
Benefits
  • Strengthens the legs, knees, ankles, arms, and chest.
  • Stretches and opens the hips, groins, hamstrings, and calves; shoulders, chest, and spine
  • Increases mental and physical equilibrium.
  • Helps improve digestion.
  • Reduce anxiety, stress, back pain and sciatica.
Contraindications

Avoid doing this asana if you are suffering from

  • Migraine
  • Diarrhoea
  • low or high blood pressure
  • neck and back injuries

2. Katichakrasana ( कटिचक्रासन )

The name of this yoga asana comes from Kati, meaning waist, and chakra, meaning circle. Katchakrasana is a yoga pose where you twist your waist. It helps to make your waist more flexible and strong.

Katichakrasana
Benefits
  • Good for relieving constipation
  • Strengthens and improves the flexibility of the spine and waist
  • Good for arm and leg muscles
  • Opens up the neck and shoulders and strengthens the abdominal muscles and lower back
  • Beneficial for those with sedentary or deskbound jobs
Contraindications
  • Avoid practicing Katichakrasana during pregnancy, or if you have hernia, slip disc, or have had an abdominal surgery recently.
  • Consult your doctor before practicing this yoga posture if you have chronic spinal disorders.

3. Pavanmuktasana ( पवनमुक्तासन )

The name comes from the Sanskrit word pawan, meaning wind, and mukta, meaning “free”. Thus, Pawanmuktasana is also known as the wind-removing asana.

Pavanmuktasana
Benefits
  • Stretches the neck and back.
  • The abdominal muscles are stretched, and the internal organs are compressed, which increases the blood circulation and stimulates the
  • nerves, increasing the efficiency of the internal organs.
  • The pressure on the abdomen releases any trapped gases in the large intestine.
  • The digestive system is improved.
  • Relieves constipation.
  • Strengthens the lower back muscles and loosens the spinal vertebrae.
  • It is beneficial for women too. Massages the pelvic muscles and reproductive organs and is beneficial for menstrual disorders.
  • Reduces fats in the abdominal area, thighs and buttocks.
Contraindications
  • Must be avoided if there has been recent abdominal surgery, as there is a lot of pressure on the abdomen.
  • Anyone suffering from a hernia or piles should avoid this asana.

4. Matsyasana ( मत्स्यासन )

The Sanskrit word Matsya means fish. Hence, Matsyasana refers to the fish pose. Matsyasana can restore spinal strength and overall body balance, consequently leading to a better physical and emotional outlook.

Matsyasana
Benefits
  • Matsyasana opens and stretches the neck muscles and shoulders.
  • Helps in opening the chest and corrects round shoulders too.
  • Gives relief from respiratory disorders by encouraging deep breathing.
  • Strengthens the back muscles with the formation of the arch.
  • Helps tone the parathyroid, pituitary and pineal glands.
  • This posture helps to regulate emotions and stress.
Contraindications

Matsyasana should not be practised by someone suffering from

  • high or low blood pressure
  • neck injuries or injury to any part of the lower or middle back.
  • migraine.
  • spondylitis
  • heart ailments
  • Women who are pregnant should not attempt this yoga asana.

5. Halasana ( हलासन )

Hala means plough. This posture is known as Halasana because in its final position the shape of the body resembles the Indian plough.

Halasana
Benefits
  • Due to the disturbance of abdominal muscles if there is a complaint of Dyspepsia or constipation, it can be corrected by practice of this asana.
  • The practice of this asana is helpful in certain types of Diabetes.
  • Maximum benefits of Halsana can be derives when Bhujangasana is practised immediately after Halasana.
Contraindication

Halsana should not be practiced

  • by the ones suffering from cervical spondylitis or stiffness in spine.
  • By a person suffering from abdominal injuries or Hernia.

6. Ardha Matsyendrasana (अर्ध मत्स्येन्द्रासन)

The name comes from the Sanskrit words ardha meaning half, matsya meaning fish, and eendra meaning king. The final position of this asana is just like Half Lord of the Fish that is why it is called “ardhamatsyendrasana”. This asana is also known as “Half Spinal Twist Pose”

ardhamatsyendrasana
Benefits
  • It is very useful in constipation and dyspepsia.
  • This asana improves liver efficiency and removes debility of kidney.
  • It is very useful in diabetes.
  • It is very beneficial for the muscles of shoulder and back.
Contraindications
  • Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen.
  • People who have undergone heart, abdominal or brain surgeries should not practice this asana.
  • Care should be taken by those suffering from peptic ulcers or hernia.
  • Those with severe spinal problems should avoid the asana.

7. Dhanurasana (धनुरासन)

Dhanurasana comes from the Sanskrit word Dhanura, which means bow. The pose of this asana is like a bow; that is why this asana is called dhanurasana.

Dhanurasana
Benefits
  • It makes the spine and back muscles flexible and removes nervous weakness.
  • It cures constipation and removes excess fat.
  • It acts as a cure for dyspepsia, rheumatism and gastrointestinal disorders.
  • It improves digestion and appetite.
Contraindications
  • A person suffering from high blood pressure, back pain, hernia, headache, migraine or abdomen surgery should not practice dhanurasana.
  • Ladies should not practise this asana during pregnancy and during periods.

8. Ushtrasana (उष्ट्रासन)

Ustra means Camel Pose in yoga. It is a back-bending yoga posture known to open anahata (heart chakra). This yoga posture adds flexibility and strength to the body and also helps in improving digestion.

Ushtrasana
Benefits
  • It promotes stretching of anterior muscles and contraction of the posterior muscles.
  • Develops strength and confidence.
  • Beneficial for digestive and reproductive organs.
  • Relieving backache, rounded back and drooping shoulders.
  • It is helpful for asthmatic people.
Contraindication
  • Avoid this asana in case of
  • hernia
  • abdominal injuries
  • back problems
  • severe arthritis
  • pregnancy.

10. Surya Bhedhana Pranayama (सूर्य भेदन प्राणायाम)

Surya Bhedhana Pranayama is a breathing technique in yoga. “Surya” means sun, and “bhedhana” means to pass through. This technique is believed to increase energy, warm up the body and improve focus.

Surya Bhedhana Pranayama
Benefits
  • This pranayama should be performed again and again, as it purifies the brain and destroys the intestinal worms and diseases arising from excess of wind (Vayu).
  • It helps to manage rhinitis and various sorts of neuralgia.
  • The worms that are found in the frontal sinuses are removed.
  • It is good for persons suffering from low blood pressure.
Contraindications
  • In case of any shoulder, wrist , fingers and hand injuries and surgery, avoid this asana.
  • If there is acidity in the stomach and mouth , avoid this practice due to the heat created by it.

Asanas to Prevent Diabetes Mellitus

Yoga can help to manage and prevent diabetes by improving blood circulation, reducing stress and enhancing metabolism. Some of the effective yoga asanas are:

  • Katichakrasana (कटिचक्रासन): Katichakrasana helps to improve digestion and enhances flexibility. The person having severe spinal issues or recent surgery can avoid this asana.
  • Pavanmuktasana (पवनमुक्तासन): Pavanmuktasana helps digestion, relieves gas and is helpful for stimulating the pancreas. The person having high blood pressure or recent abdominal surgery can avoid this asana.
  • Bhujangasana (भुजंगासन): This asana helps to strengthen the spine, improve circulation and stimulate abdominal organs. The person has back injuries, or pregnant women can avoid this asana.
  • Shalabhasana (शलभासन): This asana helps to strengthen the lower back, improve digestion and stimulate the pancreas. The person having a heart issue or back pain can avoid this asana.
  • Dhanurasana (धनुरासन): This asana stimulates the pancreas, improves digestion and strengthens the spine. The person with high blood pressure or hernia can avoid this asana.
  • Suptavajarasana (उपत्वजरासन): This asana improves digestion, enhances flexibility and strengthens the body. The person having keen injuries or spinal issues can avoid this asanas.
  • Paschimottanasana (पश्चिमोत्तानासन): This asana is beneficial for improving metabolism, reducing stress and stimulating the pancreas. The person having severe back pain or pregnant women can avoid this asana.
  • Ardha Matsyendrasana (अर्ध मत्स्येन्द्रासन): This asana improves digestion, enhances flexibility and stimulates abdominal organs. The person having spinal injuries or a hernia can avoid this asana.
  • Mandukasana (मंडूकासन): The benefit of this asana is improves digestion, strengthens the abdomen and stimulates the pancreas. The person having knee pain or ulcers can avoid this asana.
  • Gomukasana (गोमुखासन): This asana is beneficial for flexibility, enhances digestion and reduces stress. The person having shoulder injuries or severe knee pain can avoid this asana.
  • Yogamudra (योगमुद्रा): This asana is helpful for improving digestion, calms the mind and stimulates abdominal organs. The person having high blood pressure or a spinal issue can avoid this asana.
  • Ushtrasana (उष्ट्रासन): This asana is beneficial for the improvement of digestion, strengthens the spine and opens the chest. The person having back injuries or high blood pressure can avoid the asana.
  • Kapalabhati (कपालभाति): This asana is helpful for detoxifying the body, enhancing lung function and improving metabolism. The person having heart issues or respirator problems can avoid the asana.

Asanas to Prevent Bronchial Asthma

  • Tadasana (ताड़ासन): This asana is helpful for improving lung capacity, promotes deep breathing and enhances posture. The person having dizziness or balance issues can avoid this asana.
  • Urdhwahastottanasana (उर्ध्वहास्तोत्तानासन): This asana improves breathing and strengthens the respiratory system. The person having shoulder injuries or severe back pain can avoid this asana.
  • Uttan Mandukasana (उत्तान मंडूकासन): This asana helps improve oxygen flow, opens the lungs and reduces stress. The person having knee pain or recent surgery can avoid this asana.
  • Bhujangasana (भुजंगासन): This asana helps to expand the lungs, improves breathing and helps to stimulate abdominal organs. The person has back injuries, or pregnant women can avoid this asana.
  • Dhanurasana (धनुरासन): This asana improves lung function, improves digestion and opens the chest. The person with high blood pressure or hernia can avoid this asana.
  • Ushtrasana (उष्ट्रासन): This asana is beneficial for improving breathing, strengthening the spine and opening the chest. The person having back injuries or high blood pressure can avoid the asana.
  • Vakrasana (वक्रासन): This asana improves lung capacity, enhances digestion and reduces stress. The person having spinal injuries or a hernia can avoid this asana.
  • Kapalabhati (कपालभाति): This asana is helpful for detoxifying the body, enhancing lung function and improving deep breaths. The person having heart issues or respirator problems can avoid the asana.
  • Gomukasana (गोमुखासन): This asana is beneficial for flexibility, enhances lung function and reduces stress. The person having shoulder injuries or severe knee pain can avoid this asana.
  • Matsyasana (मत्स्यासन): This asana helps to open the chest, improve breathing, and strengthen the respiratory system. The person having neck injuries or high blood pressure can avoid this asana.
  • Anuloma Viloma (अनुलोम विलोम): This asana is beneficial for balancing oxygen flow, calms the mind and improves lung function. The person having severe respiratory issues or dizziness can avoid this asana.

Asanas to Prevent Hypertension

  • Tadasana (ताड़ासन): This asana is helpful for improving lung capacity, promotes deep breathing and enhances posture. The person having dizziness or balance issues can avoid this asana.
  • Katichakrasana (कटिचक्रासन): Katichakrasana helps to improve digestion and enhances flexibility. The person having severe spinal issues or recent surgery can avoid this asana.
  • Uttanpadasana (उत्तानपादासन): This asana is beneficial for strengthening abdominal muscles, reducing stress and improving circulation. The person having high blood pressure or a heart issue can avoid this asana.
  • Ardha Halasana (अर्ध हलासन): This asana helps the digestive system, calms the nervous system and improves circulation. The person having back pain or high blood pressure can avoid this asana.
  • Sarala Matsyasana (सरला मत्स्यासन): This asana is beneficial for opening the chest, improving breathing and enhancing relaxation. The person having neck injuries or high blood pressure can avoid this asana.
  • Gomukasana (गोमुखासन): This asana is beneficial for flexibility, enhances lung function and reduces stress. The person having shoulder injuries or severe knee pain can avoid this asana.
  • Uttan Mandukasana (उत्तान मंडूकासन): This asana helps improve oxygen flow, opens the lungs and reduces stress. The person having knee pain or recent surgery can avoid this asana.
  • Vakrasana (वक्रासन): This asana improves lung capacity, enhances digestion and reduces stress. The person having spinal injuries or a hernia can avoid this asana.
  • Bhujangasana (भुजंगासन): This asana helps to expand the lungs, improves breathing and helps to stimulate abdominal organs. The person has back injuries, or pregnant women can avoid this asana.
  • Makarasana (मकरासन): This asana helps to reduce stress, calm the nervous system and improve circulation. The person having severe back pain can avoid this asana.
  • Shavasana (शवासन): This asana promotes relaxation, reduces stress and lowers blood pressure. The person having excessive sleepiness should then avoid this asana.
  • Nadishodhana Pranayama (नाड़ीशोधन प्राणायाम): This asana is beneficial for balancing oxygen flow, improving lung function and calming the mind. The person having severe respiratory issues or dizziness can avoid this asana.
  • Sitlipranayam (सितलिप्राणायाम): This asana is helpful for keeping the body cool, reducing stress and improving focus. The person having respiratory infections or cold sensitivity can avoid this asana.

Asanas to Prevent Hypertension

  • Tadasana (ताड़ासन): This asana is helpful for improving lung capacity, promotes deep breathing and enhances posture. The person having dizziness or balance issues can avoid this asana.
  • Urdhwahastottanasana (उर्ध्वहास्तोत्तानासन): This asana improves breathing and strengthens the respiratory system. The person having shoulder injuries or severe back pain can avoid this asana.
  • Ardh Chakrasana (अर्ध चक्रासन): This asana is helpful for strengthening the spine, improving flexibility and relieving back tension. The person having severe spinal issues or vertigo can avoid this asana.
  • Ushtrasana (उष्ट्रासन): This asana is beneficial for improving breathing, strengthening the spine and opening the chest. The person having back injuries or high blood pressure can avoid the asana.
  • Vakrasana (वक्रासन): This asana improves lung capacity, enhances digestion and reduces stress. The person having spinal injuries or a hernia can avoid this asana.
  • Sarala Matsyendrasana (सरला मत्स्येन्द्रासन): This asana enhances spinal flexibility, reduces tension and improves digestion. The person having severe spinal issues can avoid this asana.
  • Bhujangasana (भुजंगासन): This asana helps to expand the lungs, improves breathing and helps to stimulate abdominal organs. The person has back injuries, or pregnant women can avoid this asana.
  • Gomukhasana (गोमुखासन): This asana is beneficial for flexibility, enhances lung function and reduces stress. The person having shoulder injuries or severe knee pain can avoid this asana.
  • Bhadrasana (भद्रासन): This asana is helpful for the person having hip joint problems, reduces arthritis pain and improves flexibility. The person having a knee pain or hip injury can avoid this asana.
  • Makarasana (मकरासन): This asana helps to reduce stress, calm the nervous system and improve circulation. The person having severe back pain can avoid this asana.
  • Nadi Shodhana Pranayama (नाड़ी शोधन प्राणायाम): This asana is helpful for balancing oxygen flow in the body, calms the mind and improves lung function. The person having respiratory issues or dizziness can avoid this asana.

Physical Education Class 12 Notes 

Physical Education Class 12 Questions and Answers

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