Yoga for Health Promotion Class 12 Notes

“Yoga for Health Promotion” is a significant chapter in Class 12 Yoga (841) that highlights how yoga contributes to an individual’s overall physical, mental, and emotional well-being. These notes provide a comprehensive overview of key yogic practices, their preventive and therapeutic value, and how regular yoga can promote a healthy lifestyle. Ideal for quick revision before exams and understanding CBSE syllabus concepts.

Yoga for Health Promotion Class 12 Notes

Introduction to first aid and CPR

During medical emergencies and accidents, first aid is the first and immediate help given to a sick or injured person, which may include cardiopulmonary resuscitation (CPR).  The primary objective of first aid is to minimise the pain and save lives. First aid involves ensuring the safety of the injured person by removing the patient from the accident area and applying first aid techniques to prevent the condition from worsening. First aid not only stabilises the person, but it also aids recovery by providing simple treatments like dressing the injured area.

The following (ABCD) points may be noted in the patient during such an emergency:

1. Airways: Airways are clear?
2. Breathing: Is respiration adequately maintained?
3. Circulation: Any possibility of internal bleeding?
4. Disability: Difficulty in body functions or activity limitations?

In such a scenario, the following points should be kept in mind and appropriate actions taken accordingly for the benefit of the patient:

1. Is the environment safe for the person?
2. Is the person conscious or unconscious?
3. If the person appears unconscious, tap and talk, shake his/her shoulder and ask loudly (shout), “Are you okay?”
4. Call your local emergency helpline number.
5. Look and listen: See the movements of the chest, and try to listen to the breathing sound.
6. Try to feel the pulse at the neck (carotid artery, one side, not more than 10 seconds).
7. Begin CPR.
8. If an AED is available, deliver one shock as instructed, then begin CPR.

CPR

Cardiopulmonary resuscitation (CPR) is a lifesaving procedure. It’s very useful where someone’s breathing and/or heartbeat has stopped. There can be two situations regarding CPR:

1. If you’re not trained and not confident about CPR, then provide hands-only CPR. That means chest compressions of 100 times in a minute until medical help arrives.
2. If you’re well-trained, start CPR with 30 chest compressions followed by two rescue breaths (mouth-to-mouth resuscitation; a mask may be used to prevent transmission of infection).

CPR (Cardiopulmonary Resuscitation) helps keep blood and oxygen flow in the body after the heart stops. If it is not happening quickly, then the brain can get damaged within minutes, and the person can die within 5 to 10 minutes. For adults, CPR can be done by pushing hard and fast on the chest, about 100 times per minute, until medical help arrives. This type of CPR is called hand-only CPR.

ABC vs CAB

ABC (Airway, Breathing, Compressions) is used for newborn babies because helping them breathe is the most important thing first.
CAB (Compressions, Airway, Breathing) is used for children and adults because starting the heart (blood flow) is more urgent in most cases.

Mouth-to-mouth resuscitation

Mouth-to-mouth resuscitation means giving breaths to someone who is not breathing along with chest compression. As per the rule for adults, do 30 chest presses and 2 breaths, and repeat the same cycle until help comes. For children and babies, if two trained people are helping, you can do 15 chest presses and 2 gentle breaths instead.

CPR Steps (C-A-B): Compressions → Airway → Breathing (for Adults)

Compressions:

• Lay the person flat on their back.
• Kneel beside their chest.
• Place one hand in the centre of the chest, the other hand on top.
• Push hard and fast—at least 2 inches deep, 100 times per minute.

Airway:

After 30 compressions, gently tilt the head back and lift the chin to open the airway.

Breathing:

• Pinch the nose, cover their mouth with yours, and give 2 breaths.
• Watch for the chest to rise.
• Repeat: 30 compressions + 2 breaths = 1 cycle.
• Use an AED as soon as available.

For Children and Babies (if trained):

Compressions:

• Use one or two hands for children and two fingers for babies.
• Push about 2 inches deep (child) or 1.5 inches (4 cm) (baby).
• Rate: 100 to 120 compressions per minute.

Airway & Breathing:

• Same steps as adults: head tilt, chin lift, 2 gentle breaths.
• For babies, be very gentle—tiny lungs!
• If two people are helping, do 15 compressions + 2 breaths.
• Call emergency help after 2 minutes (5 cycles), if alone.

Yogic Management of Stress and Its Consequences

Concept of Stress

Stress happens when we feel pressured or unable to cope with problems in our life. Yoga is a natural and effective way to handle stress. Medical science defines stress as a specific response of the body to all the nonspecific demands, i.e., secretions of certain hormones.

Definition

According to WHO, “Mental health is a state of well-being in which the individual realises his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to his or her community.”

Types of STRESS

A good stress has the following characteristic features:

• Motivates
• Focuses energy
• Improves performance
• A bad stress has the following characteristic outcomes:
• Anxiety
• Tension
• Decrease performance
• Mental and Physical Problems

Couses of Stress

There may be various reasons for stress. A few of them are listed below:

• FINANCIAL PROBLEMS: Financial stress is one of the most common and long-lasting forms of stress, and it can deeply affect both mental and physical health. Financial stress can lead to high blood pressure, digestive issues, sleep problems, and even chronic illnesses.
• WORK: Job stress occurs when the demands of a job do not match with the capabilities, resources or needs of the workers. Work stress can lead to high blood pressure, sleep problems, anxiety, depression, and even heart disease.
• PERSONAL RELATIONSHIPS: According to the mental health experts, toxic relationships can lead to chronic stress which may result in anxiety, depression, low self-esteem and even physical symptoms.
• PARENTING: Parents are often faced with busy schedules that include a job, household duties, and raising children, which results in parenting stress. High levels of parenting stress can cause a parent to be harsh, negative, and authoritarian in their interactions with children. Parenting stress can also decrease the quality of parent-child relationships.
• DAILY LIFE AND BUSY-NESS: Day-to-day stressors are our daily inconveniences. They include things like misplacing keys, running late, and forgetting to bring an important item with you when leaving the house.
• PERSONALITY AND RESOURCES: Personality traits can be independent sources of stress. Extroverts, for example, tend to experience less stress in daily life and have greater social resources, which buffer against stress.

Signs and Symptoms of Stress

• Common effects of stress on mood: anxiety, restlessness, lack of motivation or focus, feeling overwhelmed, irritability or anger and sadness or depression
• Common effects of stress on your behaviour Overeating or undereating, anger outbursts, drug or alcohol abuse, tobacco use and social withdrawal.

Effects of Stress

Stress is a natural reaction of the body and mind to different life situations. A little stress can help us stay alert, but too much stress can be harmful to health. Some of the effects are discussed below:

• Respiratory and cardiovascular systems: Stress affects the respiratory and cardiovascular systems. During stress, breathing becomes faster in an effort to quickly distribute oxygen-rich blood to our body. Chronic stress will make the heart work too hard for too long. When the blood pressure rises, so does the risk of having a stroke or heart attack.
• Digestive system: Chronic stress may increase the risk of developing type 2 diabetes. The rush of hormones, rapid breathing, and Increased heart rate can also upset the digestive system, where one is more likely to have heartburn or acid reflux.
• Muscular system: The muscles tense up to protect themselves from injury when you’re stressed. They tend to release again once you relax, but if you’re constantly under stress, the muscles may not get the chance to relax.
• Sexuality and reproductive system: Stress is exhausting for both the body and the mind. If stress continues for a long time, a man’s testosterone level begins to drop.
• Immune system: Stress stimulates the immune system, which can be a benefit for immediate situations. This stimulation can help to avoid infections and heal wounds. But over time, stress hormones will weaken the immune system and reduce the body’s response to foreign invaders.

Yogic Management of Stress

• Om chanting and prayer.
• ShodhanaKriyas: Kapalabhati.
• Suryanamaskara
• Tadasana
• Vrikshasana
• Konasana
• Ardha Chakrasana
• Dhanurasana
• Ustrasana
• Sasankasana
• Gaumukh Asana
• Vakrasana
• Makrasana
• Bhujangasana
• Uttan Padasana
• Ardha Halasana
• Pawanmuktasana
• Sethybandhasana
• Savasana
• Pranayama: Nadishodhana, Brahma, Dhyana (Meditation), Santi Patha

Yoga and Diet

In yoga, diet plays an important role in keeping the body healthy and the mind peaceful. The most recommended yogic diet is called a sattvic diet. Intake of vitamin B and B complex is helpful in psychosomatic illness and reducesstress. Rajasik foods, like fried food items, spicy foods, soft drinks and beverages, fast food, etc., should be limited. Tamasik food, like non-vegetarian food items, alcoholic drinks, etc., must be avoided.

Yoga in the prevention of common disease

1. OBESITY

Obesity means having too much body fat. It is a common health problem today and is usually measured using Body Mass Index (BMI). A person is considered obese if their BMI is 30 or higher.

Causes

There are no specific causes, but there are a lot of different factors. Some of the factors influencing them are:

• Diet: Consumption of a high-calorie and low-fibre diet.
• Sedentary Lifestyle: significant role in obesity.
• Genetics: Polymorphisms in various genes controlling appetite and metabolism may predispose to obesity.
• Medical and psychiatric illness: Certain physical and mental illnesses and the pharmaceutical substances used to treat them can increase the risk of obesity.
• Early malnutrition: Malnutrition in early life is believed to play a role in the rising rates of obesity in the developing world. Endocrine changes that occur during periods of malnutrition may promote the storage of fat once more calories become available.
• Gut Flora: There is an indication that gut flora in obese and lean individuals can affect the individuals’ metabolic potential. This apparent alteration of the metabolic potential is believed to confer a greater capacity to harvest energy, contributing to obesity.

2. Neurobiological mechanism:

Leptin and ghrelin are hormones that control hunger. Ghrelin helps to increase appetite, and leptin gives a signal to the brain that the stomach is full.

Causes

• Socio-economic: High socio-economic group. Heredity: Obesity may be inherited from parent to child.
• Endocrine factors: hypothyroidism, Cushing syndrome, etc.
• Faulty metabolism: The person whose rate of metabolism is low tends to get fat deposited in their body.
• Psychological factors: Worry, anxiety, fear, feelings of loneliness, dissociation and frustration may stimulate the person to overeat.
• Water retention: too much consumption of tea, coffee, aerated water, and alcoholic drinks results in deposition of fluid in the body tissues and causes an increase in weight.

The excessive fat accumulation can be measured through the following means:

• Some expression of weight in relation to height, especially one referred to as the body mass index (BMI). A BMI of all round 25 kg/m² is considered normal.
• Skin fold measurements.
• Various body circumferences, particularly the ratio of the waist to hip circumference.

Yogic Management of Obesity

• Om chanting and prayer.
• ShodhanaKriyas, Kapalabhati, Kunjal, Agnisara, Nauli
• Suryanamaskara
• Yogasanas: Tadasana, Katichakrasana, Pavanamuktasana, Sarvangasana, Matsyasana, Halasana, Bhujangasana, Dhanurasana, Supta-Vajrasana, Paschimotasana, Ardhamatsyendrasana, Ushtrasana, Mandukasana, Mayurrasana, Shavasana.
• Pranayama: Nadishodhana, Suryabhedi pranayama, Brahmari, Sitali, Bhastrika.
• Special Practice: Yoganidra.
• Dhyana (Meditation)
• Yama and Niyama: They will help to have controlled behaviour and would pacify the wandering mind. It also helps to have control over the eating habits of a person.

3. Hypertension

Hypertension is the elevation of the blood pressure above normal. The levels of systolic and diastolic pressure are both risk factors. BP > 140 mmHg & Diastolic BP > 90 mmHg is generally accepted as hypertension.

Classification of hypertension

1. Primary Hypertension (high blood pressure in the absence of any underlying disease):

• Benign Hypertension
• Malignant Hypertension

2. Secondary Hypertension (high pressure due to some underlying disease):

• Cardiovascular Hypertension
• Endocrine Hypertension
• Renal Hypertension
• Neurogenic Hypertension
• Pregnancy-induced hypertension Manifestations of Hypertension:
• Renal Failure
• Left Ventricular Failure
• Myocardial Infarction
• Cerebral Haemorrhage

Management of Hypertension

Dietary Management

• Maintain a healthy lifestyle by maintaining adequate nutrition.
• Regularise eating habits by consuming food at regular intervals of time.
• Avoid fried foods.
• Avoid high-salt-content foods.
• Sprinkle lemon juice over vegetables instead of table salt.
• Take foods rich in fibre, like vegetables and fruits such as apples, oranges, carrots, tomatoes, and beans, etc.
• Do not skip a meal.
• Avoid pickles, chutneys, pappads, etc., which have high salt content.
• Eat foods rich in antioxidants like citrus fruits, papaya, tomatoes, grains, cereals, potatoes, green leafy vegetables, etc.
• Avoid dishes containing baking powder.

Yogic Management

Hypertension is a condition where the blood pressure in the arteries stays too high for too long. Yoga is now widely accepted as a natural and effective way to manage it. The aim of treatment of hypertension should be to lower the blood pressure and to prevent further complications.

In general, the practices prescribed for the hypertension cases are:

• Kriyas: Jalneti, Sutraneti
  • Surya-namaskara and selected practices of yoga
  • SukshmaVyayama (suryanamaskara may be avoided in severe cases)
• Asanas: Tadasana, Katichakrasana, Konasana, Uttanapadasana, Ardhhalasana, Pavanamuktasana, Vajrasana, Ushtrasana, Bhujangasana, Dhanurasana, Gomukhasana, Vakrasana, Uttanamandukasana, Shavasana.
• Pranayama: Nadishuddi, Ujjayi and Bhramari.
• Meditation: Breath Awareness, Om Chanting and Om Meditation.
• Contraindications: The topsy-turvy postures and hyperventilation breathing practices should be avoided.

4. Low back pain

Low back pain is one of the most common reasons; low back pain issues nowadays are the most common reasons people feel discomfort in daily life. It can be short-term (acute) or long-lasting (chronic).

Symptoms:

Symptoms may range from muscle aches to shooting or stabbing pain, limited flexibility and/or range of motion or inability to stand straight.

Occasionally, pain felt in one part of the body due to disorder or injury may “radiate” elsewhere in the body.

Chronic back pain is measured by duration – pain that persists for more than 3 months is considered chronic. It is often progressive, and the cause can be difficult to determine.

Causes of lower back pain:

• Ageing: As we grow older, our bones and muscles become weaker. This can lead to pain and stiffness.
• Lifting or Overstretching: Lifting something too heavy or bending the wrong way can lead to strain in muscles or ligaments in the back. This can lead to sudden pain or muscle spasms.
• Nerve Compression: When the nerves in the lower back get pressed or irritated (like in a slipped disc), it can cause sharp pain that may even spread to the legs.
• Lifestyle and Habits: Obesity (extra weight puts pressure on the spine), Smoking (weakens bones and discs), Pregnancy weight gain, Poor posture while sitting, standing, or sleeping, Lack of exercise or weak muscles, Stress (can tighten back muscles)

Yogic Management of Low Back Pain

• Om chanting and prayer
• Spinal exercise: The simple spinal movements facilitate the practice of a further range of yogic techniques by loosening the joints and muscles.
• Sukshma Vyayama: Griva-sakti-vikasaka (Strengthening the Neck) (1, 2 & 3), SkandhatathaBahu-mula-sakti-vikasaka (Developing the strength of the Shoulder-Blades and Joints), Purnabhuja-sakti-vikasaka (Developing the arms) (Exercise B, C, D, E-vikasaka & F), and Kati-sakti (Strengthening the Back) (1, 2, 3, 4 & 5).
• Yogasanas: Tadasana, Urdhwa Hastottanasana, Katichakrasana, Ardhachakrasana, Konasana, Uttanapadasana, Pavanamuktasana, Setubandasana, Vajrasana, Ushtrasana, Vakrasana, Ardhamatsyaen- drasana, Marjari-asana, Gomukhasana, Uttanamandukasana, Sarala Matsyasana, Bhujangasana, Shalabhasana, Dhanurasana, Makarasana, Shavasana.
• Pranayama: Nandishodhana Pranayama, Suryabhedana, Pranayama, Ujjayi, Bhramari
• Special Practices: YogaNidra
• Dhyana: Meditation Tips for a Healthier Back

Doing the right kind of movement helps strengthen the back and stomach muscles, improves posture, and reduces pain. Yoga is a great choice because it stretches the body and makes the muscles stronger. It also helps us relax and feel better overall.

• Always stretch before exercise or other strenuous physical activity.
• Don’t lean when standing or sitting. When standing, keep the weight balanced on the feet.
• At home or work, make sure the work surface is at a comfortable height.
• Sit on a chair with good lumbar support along with proper position and height for the task. Keep the shoulders straight. Switch sitting positions often and periodically walk around the office, gently stretching muscles to relieve tension. If one must sit for a long period of time, rest the feet on a low stool.
• Wear comfortable, low-heeled shoes.
• Sleep on the side to reduce any curve in the spine. Always sleep on a firm surface.
• Don’t try to lift objects that are too heavy. Keep the objects close to the body. Do not twist when lifting.
• Maintain proper nutrition and diet to reduce and prevent excessive weight, especially around the waistline that taxes lower back muscles. A diet with a sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote proper bone growth.
• If one smokes, quit smoking. Smoking reduces blood flow to the lower spine and causes the spinal disc to degenerate.
• Avoid excessive stress. Stress will also contribute to the pain intensity.

5. Bronchial Asthma

Asthma is a long-term disease that affects the lungs and breathing. It happens when the airways (tubes that carry air in and out of the lungs) become narrow, swollen, and filled with mucus. This makes it hard to breathe.

Management of Bronchial Asthma

1. Dietary management

• The diet plays an important role in the management of asthma and other respiratory conditions.
• There are foods which are allergens to asthma patients, and such foods should be avoided.
• Cold foods, ice creams, chocolates, other stimulants, fruits like bananas, etc., are to be avoided.
• Also, the foods which add to the production of should be specifically avoided.

2. Yogic Management

• Kriyas: Jalaneti, sutraneti, kapalabhati, kunjal, vastradhouti
• Om chanting and prayer
• Suryanamaskara
• Selected practices of sukshmavyayama: Uccaranasthalatatha Visuddha chakra shuddi, Buddhitathadhriti shaktivikasaka, and Vakshasthala shaktivikasaka (1 and 2).
• Yogasanas: Tadasana, Katichakrasana, Urdhwahastottanasana, Gomukhasana, Ushtrasana, Vakrasana, Ardhamatsyendrasna, Uttanamandukasana, Bhujanasana, Dhanurasana, Sarvangasana, Matsyasana, Shavasana.
• Pranayama: Nadishodhana Pranayama, Suryabhedi Pranayama, Bhramari, Bhastrika.
• Special Practice: Yoganidra
• Dhyana: Meditation

6. Arthritis

Arthritis is a condition that causes pain, swelling, and stiffness in the joints. It can make movement difficult and affect daily life. Other than this, a variety of symptoms can be found, such as:

• Inability to use the hand or walk.
• Feeling tiredness.
• Weight loss.
• Poor sleep.
• Muscle ache and pain.
• Tenderness.
• Difficulty in movement of joints.

Yogic Management of Arthritis:

• Om chanting and prayer
• Spinal exercise: The simple spinal movements facilitate the practice of further ranges of yogic techniques by loosening the joints and muscles.
• SukshmaVyayama: Griva-sakti-vikasaka (Strengtheningthe Neck) (1, 2 & 3), SkandhatathaBahu-mula-sakti-vikasaka (Developing the strength of the shoulder blades and joints), Purnabhuja-sakti-vikasaka Developing the arms exercise B, C, D, E & F, Kati-sakti vikasaka strengthening the back exercise 1, 2, 3, 4 & 5).
• Yogasanas: Tadasana, Urdhwa Hastottanasana, Katichakrasana, Ardhachakrasana, Konasana, Uttanapadasana, Pavanamuktasana, Setubandasana, Vajrasana, Ushtrasana, Vakrasana, Ardhamatsyaendr asana, Marjari-asana, Gomukhasana, Uttanamandukasana, SaralaMatsyasana, Bhujangasana, Shalabhasana, Dhanurasana, Makarasana, Shavasana.
• Pranayama: Nandishodhana Pranayama, Suryabhedana, Pranayama, Ujjayi, Bhramari
• Special Practices: YogaNidra
• Dhyana: Meditation

Yoga and personality development

Personality means the unique qualities and behaviours that make a person who they are. It includes how we think, feel, act, and interact with others. In psychology, personality is studied through different aspects like:

• Physical (body and appearance)
• Intellectual (thinking and learning)
• Emotional (feelings and mood)
• Social (relationships and communication)
• Spiritual (inner values and purpose)

Yogic philosophy views the person as having five koshas which surround the divine self or the atman. These sheaths, from the outermost to innermost order, are known as:

• Annamaya Kosha (physical body)
• Pranamaya Kosha (energy body)
• Manomaya Kosha (mental body)
• Vijnanamaya Kosha (bliss body).

Personality Development through Yoga

Yoga is a powerful tool that helps children grow in all areas—body, mind, emotions, relationships, and spirit. It works through the five layers of personality called Koshas.

• Yoga for Physical Development: Physical development means having a healthy, well-shaped body with strong muscles, flexible joints and all body systems working properly. Yoga helps to keep the body active, balanced and free from illness.
• Yoga for Cognitive Development: Cognitive development means how our brain grows and improves in areas like attention (focusing), memory (remembering), thinking and reasoning, imagination and problem-solving.
• Yoga for Emotional Development: Emotional development means learning how to understand, express, and manage our feelings in a healthy way. It also includes building good relationships with ourselves and others.
• Yoga for Social Development: Social development means how you behave with others, like being kind, respectful and cooperative. It helps children build healthy relationships and become responsible members of society.
• Yoga for Spiritual Development: Spiritual development means becoming more aware of your true self and feeling peaceful, content and connected from within. Yoga encourages kindness, honesty, discipline, and self-control. Yama and Niyama are the moral and personal rules in yoga.

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