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Meaning of Yoga, • Meaning of Yoga: Yoga is a type of, exercise in which you move your, body into various positions in order, to become more fit or flexible,, to improve your breathing, and, to relax your mind., , DR.GAJENDER SHARMA RHS, , 3

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Importance of Yoga,  Yogic exercises recharge the body with cosmic energy and, facilitates:,  Attainment of perfect equilibrium and harmony.,  Promotes self- healing.,  Removes negative blocks from the mind and toxins from the, body.,  Enhances personal power.,  Increases self-awareness.,  Helps in attention, focus and concentration, especially important, for children.,  Reduces stress and tension in the physical body by activating the, parasympathetic nervous system., DR.GAJENDER SHARMA RHS, , 4

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Asana as Preventive Measure, • Asana is traditionally defined as a “comfortable seat”, that is the seated posture used for meditation. More, typically now in yoga, the term is used for any physical, posture of Hatha yoga. It is the third limb of Patanjali’s, eightfold path of ashtanga, following after, the yamas and niyamas., • Asana practice is considered important by yogis, because it helps to keep the physical body healthy., Given that the body is the vehicle for the spirit,, looking after the physical body is important for, spiritual development. Practicing asanas can also have, a range of emotional and energetic benefits, increase, discipline and concentration, and ready the mind for, meditation., DR.GAJENDER SHARMA RHS, , 5

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Benefits of Asana, •, •, •, •, •, •, •, •, •, •, •, •, •, •, , Improves muscle strength, Regulating blood flow, Generating calm feeling, Posture correction, Yoga benefits in regulating Heart rate, Lowers blood pressure, Yoga benefits in improving flexibility, Regulation of adrenal glands, Yoga benefits in lowering of blood sugar, Keeping away from allergies and viruses, Building awareness for transformation, Keeps you drug free, Gives inner strength, DR.GAJENDER SHARMA RHS, Easing of pain, , 6

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OBESITY, , • Obesity means having too much body fat. It, is different from being overweight, which, means weighing too much. The weight may, come from muscle, bone, fat, and/or body, water. Both terms mean that a person's, weight is greater than what's considered, healthy for his or her height., • Obesity increases your risk of diabetes,, heart disease, stroke, arthritis, and some, cancers. If you have obesity, losing even 5 to, 10 percent of your weight can delay or, prevent some of these diseases. For, example, that means losing 10 to 20 pounds, DR.GAJENDER SHARMA RHS, if you weigh 200 pounds., , 7

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VAJARASANA, Image of Vajrasana, , Benefits of Vajrasana, •, •, •, •, •, •, •, •, , helping to relieve knee pain, strengthening thigh muscles, helping to relieve back pain, strengthening sexual organs, helping in treatment of urinary problems, increasing blood circulation to the lower abdominal, region, helping to reduce obesity, helping reduce menstrual cramps, , Contraindications:, •, a knee problem or have recently undergone knee, surgery, •, a spinal cord condition, especially with the lower, vertebrae, •, intestinal ulcers, a hernia, or any other intestinal, DR.GAJENDER SHARMA, RHS, 8, problems, such as an ulcer or hernia

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HASTASANA, Hastasana is a standing yoga, pose, it is also known as, upward salute pose., Benefits:- improves flexibility,, reduces weight, improves, digestion, reduce stress, relief, from sciatica etc., Contraindications:Person, with shoulder and neck, injuries should avoid this, pose., DR.GAJENDER SHARMA RHS, , 9

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TRIKONASANA, Trikonasana is a standing yoga, pose. It is also known as triangle, pose., Procedure:Benefits:relives, gastritis,, indigestion,, acidity,, reduces, weight,, improves, flexibility,, reduces stress and anxiety etc., Contraindications:- Person having, migraine, diarrhea, blood pressure,, injuries of neck and back should, avoid this pose., DR.GAJENDER SHARMA RHS, , 10

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ARDHA MATSYENDRASANA, Ardha Matsyendrasana is also known as, Half Lord of the fishes pose and half spinal, twist pose is a seated yoga pose., It is named after Yogi Matsyendranath,, who is considered to be the father of, Hatha Yoga., Procedure:Benefits:- relief stiffness of back, improves, flexibility, improves blood circulation,, improves digestive system etc., Contraindications:-Pregnant, and, menstruating women, people with heart,, spine, neck and discs problem should avoid, this pose., DR.GAJENDER SHARMA RHS, , 11

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DIABETES, , Diabetes Mellitus is a disease that causes sugar to build-up in our, blood. Our body uses hormone called Insulin to control the level of, sugar in our blood. When the body fails to produce sufficient, amount of insulin or when insulin does not work properly, diabetes, occurs., This disease is also known as ‘blood sugar’, is characterised by, Hyperglycaemia- high blood sugar level, Glucosuria- glucose in the urine, Polydipsia- excessive thirst, Polyphagia- excessive appetite, Symptoms:- tiredness, blurred vision, poor immunity, excessive, weight or weight loss etc., DR.GAJENDER SHARMA RHS, , 12

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TYPES OF DIABETES, There are 3 main types of diabetes:Type l (insulin dependent) The pancreas gland does not, produce insulin., Type 2 (insulin independent) normally appears after the, age of 40 in which cells fail to respond to insulin properly., Type 3 (gestational diabetes) It occurs when a pregnant, women without a history of diabetes suddenly develop a, high blood sugar level., DR.GAJENDER SHARMA RHS, , 13

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BHUJANGASANA, , Bhujangasana is also known as, cobra pose, it is back bending, pose. It should be done early, morning and empty stomach., Procedure:Benefits:- Strengthen arms and, legs, improves function of liver,, kidney, pancreas, gall bladder, it, cures acidity, indigestion and, constipation, controls weight and, diabetes., Contraindications:- Those with, back, neck, hernia, pregnant, women should avoid this pose., , DR.GAJENDER SHARMA RHS, , 14

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PASCHIMOTTANASANA, Paschimottanasana: It is also, known as seated forward bend, pose for stretching the spine., Procedure:Benefits:stimulates, the, functioning of abdominal organs,, improves, blood, circulation,, removes constipation and belly, fat, beneficial for diabetic people., Contraindications:pregnant, women, abdominal surgery, disc, problem people should avoid this, pose., DR.GAJENDER SHARMA RHS, , 15

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PAVANMUKTASANA, Pavanmuktasana is also known, as wind liberating pose., Procedure:Benefits:- give massage to, abdominal organs, releases gas,, burn, fats,, boost, blood, circulation., Contraindications:-Those have, hernia, piles, back and neck, problems, high blood pressure,, heart problem and pregnant, women should avoid this asana., DR.GAJENDER SHARMA RHS, , 16

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ASTHMA, Asthma is a respiratory disease in which the airways become, blocked or narrowed, resulting in breathing difficulty., Symptoms include extra mucus, excessive coughing and, shortness of breath., Asthma tends to occur in morning and nights – especially, during colder hours. It is an incurable disease, but one can, control., Causes includes genetic factors, allergic or non allergic,, respiratory infections., DR.GAJENDER SHARMA RHS, , 18

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SUKHASANA, Sukhasana : It is also known as, decent pose, easy pose or pleasant, pose. It is simple sitting pose in, cross-legged position., Procedure:Benefits:- It open the air passage,, brings a sense of calmness,, reducing stress, fatigue and, anxiety, flexible the knee and ankle, joints etc., Contraindications:- It should be, avoided by persons having knee,, ankle and hip injuries., DR.GAJENDER SHARMA RHS, , 19

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CHAKRASANA, , Chakrasana is upward facing bow, pose, is a back-bending pose, commonly referred to as ‘back bridge’, in acrobatics and gymnastics., Procedure:Benefits:- It open up the lungs,, stimulates the thyroid and pituitary, glands, strengthen arms and legs,, improves flexibility., Contraindications:- Persons suffering, from headache, back injuries, high, blood pressure, diarrhoea, hernia and, heart problems should avoid this, pose., , DR.GAJENDER SHARMA RHS, , 20

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GOMUKHASANA, Gomukhasana: It is also known as, cow face pose. It is so named, because the overall position of the, thighs, calves and feet of a person, has look like face of a cow., Procedure:Benefits:stretches, shoulder,, expands chest, improves flexibility, etc., Contraindications:-This asana is, avoided by those who have back,, neck and knee injuries., DR.GAJENDER SHARMA RHS, , 21

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PARVATASANA, It is also known as mountain, pose, is easy to perform in sitting, posture., Procedure:Benefits:- stretches the entire, body, improves blood circulation,, improves flexibility, good for, asthma, patients,, stimulates, growth hormones., Contraindications:- Person having, knee, ankle, shoulder injuries, should avoid this pose., DR.GAJENDER SHARMA RHS, , 22

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MATSYASANA, , It is also known as fish pose., Procedure:Benefits:- expands the chest,, increases lungs capacity, strengthen, back muscles, good for person, suffering from depression and, anxiety, tones the pituitary,, parathyroid and pineal glands., Contraindications:Individual, suffering from high or low blood, pressure, insomnia and migraine, should avoid this asana., , DR.GAJENDER SHARMA RHS, , 24

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HYPERTENSION, An increase in blood pressure beyond normal level is called, hypertension. Heart contracts, it pushes the blood in the, arteries. This pressure is called Systolic blood pressure. When, the heart muscle relaxed between beats, it is said to be in, diastolic mode., Normal blood pressure at rest should be within the range of, 100-140mm/Hg(systolic) and, 60-90mm/Hg(diastolic), It may lead to strokes, arterial diseases, kidney diseases and a, major cause of death., DR.GAJENDER SHARMA RHS, , 26

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Symptoms of Hypertension, •, •, •, •, , 1. Fainting., 2. Pain in hand, leg and shoulder., 3. Tiredness and lack of sleep., 4. Neck pain in morning., , DR.GAJENDER SHARMA RHS, , 27

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Procedure, Benefits and Contraindicationsfor Tadasana, Procedure : Stand up in attention position. Lift yourarms, upwards. Stretch your hands upwards. Raise your heels, and, come on your toes.Also pull up your body upwards., After some time breathe out slowly and come tothe, previous position. Repeat the same exercise for 10 to 15 times., , Benefits:, a) It is helpfulin developing physical and mental, balance., b) It reduces obesity, c) It cures constipation, , d) It cures digestive problems, , Contraindication:, a) A person suffering from joint pain should not perform, Tadasana, b) The individuals who have any spinal column, problem should not perform Tadasana, DR.GAJENDER SHARMA RHS, , 28

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Procedure, Benefits and Contraindications for Vajrasana, Procedure: It is a meditative asana. Kneel down on the ground, with your knees, ankle and toes touching the ground. Your toes, should be stretched backwards. Now place your palms of both, hands on the knees. The upper body should be straight. At this, time, the breathing should be deep, even and slow., , Benefits:, a) It is helpful for concentration., b) It is helpful in curing dysentery,back pain and chest diseases., c) It enhances memory., , d) It cures problems related to menstruation., , Contraindications:, a)A person sufferingfrom joint pain should not perform, vajrasana., b) The individuals who have any spinal column problem should, not perform vajrasana., DR.GAJENDER SHARMA RHS, , 29