Physical Education Chapter 3 Yoga & Lifestyle

Flat foot-Our feet act as the base of support for the body in standing,walking,running and jumping.The children with flatfoot deformity cannot be efficient sportspersons.Such children feel pain in feet.They face problem in standing and walking.
Causes of Flatfoot :The main cause of flat foot is weak muscles.Weak muscles of the foot cannot bear the body weight.Hence feet become flat or without arches.Along with this rapid increase in body weight,improper shoes,carrying heavy weight for a longer period are also the causes of flat foot.
Exercises related to Flat foot:1.Jumping on toes for sometime.
                                           2.Perform rope skipping
                                           3.Perform up and downs the heels.
                                           4.Walking on toes.
Knock knees:It is one of the major postural deformities.In this deformity,both the knees knock or touch each other in normal standing position.The gap between ankles goes on increasing.He cannot walk or run in a proper manner.
Causes :Generally,the lack of balanced diet specially vitamin'D',calcium and phosphorus is the main cause of knock knees.It may also be due to rickets.Obesity,flatfoot,and carrying heavy weight in early age may be other possible causes of knock knees.
Exercises related to knock knees:1.Horse -riding is one of the best exersise for correction of knock knees.
 2.Use of walking  calipers may be beneficial.
3.Perform padmasana and gomukhasana regularly.

1.Jumping on toes for sometime.
2.Walking on toes.
3.Perform up and downs the heels.

When we sit in a chair, our hips should be as far as back in the chair as possible. Head, spinal column, Shoulder and hips should be in straight line and erect. Legs should touch the ground and not in hanged position. Thighs should be in horizontal position. While we read, the book should be on the table but the book should not be too away or near the eyes. The approximate distance between book and eyes should be atleast 30 cms. If we do not follow this rule, then eyesight problem may occur.

keeping the below mentioned points into consideration one can justify: 1. Health 2. Self esteem 3. Goal setting values 4. Money 5. Work 6. Play 7. Learning 8. Creativity 9. Helping 10. Love 11. Friends 12. Children 13. Relatives 14. Home 15. Neighborhood 16. Community

Three principles of training:

1.  Principle of overload : The overload principle is a basic sports fitness training concept. It means that in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts. Overloading also plays a role in skill learning.
2. Principle of Specificity : The principle of specificity states that the more specific a training activity is to a given sport—muscle group, work load, velocity and pattern of movement, body posture, and range of motion—the more it will contribute to increasing performance in that sport. .
3. Principle of Individualization : This could also be called the snowflake principle, since it highlights that no two climbers—or their optimal conditioning program-are the same. The best training program for a person will target his/ her specific weaknesses, address past or present injuries, provide sufficient time for recovery, and be structured to provide the greatest output for the available training input.

Pranayama; Pranayama is the control of the process of breathing. It means the appropriate control over inhalation and exhalation, Basicaliy. there are three constituents of pranayama, ie .. Puraka (Inhalation), Kumbhaka (Retaining the breath) and Rechaka (Exhalation). There are various types of pranayama such as Ujjayi, Suryabhedi, Sheelkari, Sheelah, Bhastrika, Bhramari, Murcha and Plavini. It helps in metabolic activities and enhances the function of heart and lungs. It also provides longevity to life.

Asana; Asana means position or posture of body. It also means to sit in an easy posture. Asanas are performed to keep the body flexible, agile and young. They also enha:lce the beauty of the body. There are three types of asanas such as Corrective asanas, Relaxative asanas and Meditative asanas. These types of asanas have different types of effects on various organs of body.

Role of Yoga in sports: Though yoga is not directly related to sports and games yet research studies show that yoga is beneficial for the enhancement of health and fitness of sportspersons. In fact, yoga plays a vital role in the physiological and psychological aspects of sportspersons. In sports, it plays its role in the following ways:
1. It improves concentration power which is required in most of the sports.
2. It enhances the function of respiratory system specially pranayamas play significant role in improving lungs capacity.
3. It strengthens ligaments and cartilages
4. It also improves flexibility which is also required in various sports and games
5. It is helpful in preventing sports injuries
6. It helps in improvement of motor skill learning
7. Yogic practices, specially pranayama improves cardlGvascular fitness which is essential in games and sports for improvement in performance
8. It changes the emotional attitude and helps in quick recovery after injury

The biggest advantage of yoga is that they are instinctive and are within reach of everyone. Yoga is a method of exercise in which there is no more expensive nor does it require more furnishings.

Four yoga postures that help in weight loss

Hasttotoasan, ardh matseyemdrasan, triokaasan & vajrasan.

Tadasan & bhujangasan.

Spine, elbows & wrist, knees & ankle.

Obesity is a condition in which the amount of fat in the body increases to a very large extent.

Yogasanas which prevent asthma:

Sukhasan, chakrasan, gomukhasan, parvatasan, bhujangasan & paschimottasan.

Diabetes Mellitus is a nutritional disorder. The symptoms of which are an abnormal progression of glucose in the blood and excretion of extra glucose by the urine.

This pain results from living in a passive way, such as staying in front of hours of computer, bad habits related to healthy, lack of physical activity or lack of exercise.

Two yoga asanas which help in diabetes and back pain.

(i) Ardhmatsyendrasana

(ii) Bhiyangasana.

The main cause of hypertension is a wrong lifestyle, smoking, tea, coffee, overeating obesity etc.

The word 'Yoga' is derived from the Sanskrit root Yuj which means 'join' or 'unite'. This may be taken as the union of body, mind and soul, and is used in the literature both as an end as well as means.

Yoga has physiological benefits yoga keeps the inner and outer organs of the body healthy.

1. Yoga makes the body flexible it give energy to the body.
2. Yoga can be used to purify blood quickly.
3. Yoga increases the ability to shrink and spreading of the lungs.
4. The spinal cord can be flexible by yoga.
5. Yoga strengthens the heart and increases its efficiency.

Varkrasana is dong while sitting in this asana backbone is twisted that’s why it named as vakrasana. This asana increases the flexibility activeness of backbone.

Pre Stage:- Keep both feet in front and sit straight.

Method:-

1. Sit down stretching your legs forward on the ground.
2. Bend your left leg and place it around the right knee.
3. Keep spine straight, while exhaling bend towards left.
4. Now place the right arm by the outer side of the left knee and pull the left knee towards the body.
5. Pull the knee so that it pressures on the stomach.
6. While exhaling, return to the initial position.
7. Repeat it from the other side its one complete cycle do it 3 to 5 times.

Benefits:

1. brings flexibility to the backbone and make it healthy.
2. Relieves stiffness from the back.
3. Help in relieving back pain.

Shalabhasana:- Shalbh means Locust in Sanskrit in the end stage of the asana body shapes like a locust that’s why it is named as Locust.

Pre Stage:- Lie down on your stomach.

Method:-

1. Lie on your stomach.
2. Place your palms under your things keep ankles close to one another.
3. Breadth in and left your legs upwards, while doing so your chin should rest on the ground.
4. Hold this position for some time after that exhale and take down your legs in initial position.
5. Repeat this for 3 to 5 times.

Benefits:-

1. This asana is very helpful in back pain.
2. Increase flexibility reducing fat helps in curing sciatica.

Gomukhasana :- This asana gets its name because while doing this asana body resembles a cow face pose. In English, it is called the cow face pose.

Pre stage :- Sit in sukhasana or dandasana pose.

Method :-

1. Sit in sukhasana or dandasana rose.
2. Place the ankle of left leg near right butt.
3. Place the right leg over the left thing so that knees should place over each other.
4. Sweep your left hand behind your back, facing palms upwards.
5. Sweep your right hand over the right shoulder, bend your elbow and place it behind your back.
6. Now inter lack fingers of both hands behind your back.
7. Now stretch both hands in their respective directions.
8. Look straight.
9. Repeat with changing leg position.

Benefits:- Helps is curing Asthma, reduce weight makes body flexibility and attractive.

Parvatasana:- While performing this asana body resembles like a mountain that’s why its named as parvgatasana. It is a very easy asana.

Pre Stage :- Sit in padamasana pose on ground.

Method:-

1. Sit in padmasana pose on the ground.
2. Fingers will have to be locked firmly inhale deeply and stretch your arms and bring the finger look overhead.
3. Keep it vertically above your head.
4. Turns up your palms over the head.

Benefits:- Helpful is curing Asthma diseases chest is extended

Matsyasana:- If this asana is performed in a water body can flat easily that why it is called matsyasan.

Pre Stage:- Sit in padmasana pose.

Methods:- Sit in padmasana pose.

Take support of your elbow and lie on your back bend your neck with the support of your hands, and try to touch your head to the ground.

Hold toes of the feet firmly with both hands and touch the ground with the elbows.

Stretch the stomach as up as possible.

Benefits:- This asana is very useful for asthma patients provide relief from indigestion and other digestive problems keep the blood clean. Helps is curing diabetes. Helps in a cough and respiratory problems make the body and face attractive.

Yoga plays an important role in preventing lifestyle Illnesses. Yoga is definitely the means of providing freedom from all forms of bondage, medical research has told about many physical and mental benefits of yoga.

1. Yoga makes nervous system and skeletal system function smoothly.
2. Yoga is beneficial in preventing the various type of deceases like diabetes, respiratory diseases, asthma back pain, hypertension, obesity.
3. Yoga helps in reducing depression stress etc.
4. Yoga is also helpful in menstruation women athlete triad. In simple words, yoga is an activity to correlate body with a mind that makes human life happy and tension free.

1) Health problem: Diabetes, hypertension, and back pain etc.

2) An active and healthy lifestyle which includes physical activities and yoga.

3) yogic exercise, Vajrasana, Sharasana, Tadasana, sukhasana etc.

Asthma is a disease associated with the respiratory tract. In the inner wall of respiratory tracts, swelling occurs, which makes the tracts very sensitive and makes this process pungent with the touch of any effective thing.

These reactions cause a contraction in the tubes. This reduces the amount of air in the lungs. Due to which it becomes difficult to breathe.

Symptoms:- Common symptoms of asthma are coughing, heavy breathing, chest tightness, fatigue, pain in hands, feet, shoulders and back.

Reasons:- Dust, smoke air pollution, geneticism, pollen grains, animals skin, hair or feather etc. are the main reasons.

Sukhasana:-

Pre Stage:- Keep both feet in front and sit straight.

Method:- Sukhasana is simply sitting in the normal form. Keep the left foot folded under the right leg’s thigh. Fold right and placed it under the shin. Keep head, neck and waist straight. Keep both hands in the meditation or in the Anjuli (palms stacked up in lap) posture. You can use it for longer periods of meditation. One Can change feet for sitting.

Benefits:

1. This posture can be used for a long time during meditation and study, etc.
2. Straightening the waist gives strength in the legs. Pain is removed and a person can perform other postures like Ardh Padmasan and Padmasana.

Precautions:- If there is an injury in the spinal cord, then do not sit for long If there is a problem with knee joints then do not do this asana.

Chakrasana:-
Pre Stage: Lie down on the waist and make both legs straight.

Method:-

1. Bend your knees so that the soles of your feet are on the floor.
2. Your hands must be placed behind your shoulders and fingers pointed towards your shoulders.
3. Then, press your feet and palms, and lift your entire body off the mat.
4. Hands and feet are half feet apart. Head hangs gently between hands.
5. Make the body stretch towards the top so that it becomes circle shape.

Benefits:- It affects the whole body, which gives flexibility in muscles and bones & increases blood circulation, Relieves waist pain. Increases the supply of oxygen in the lungs. The overall functioning of the body increases.

Precautions:- Effort repeatedly before attaining perfection.

Back pain is a widespread problem. People around the world are suffering from various problems due to changing habitat and changing lifestyle. Back pain is one of them. About 95% of the people who sit in one place and 60% of the rest of the people are upset with backache. And a number of women are more in them.

The main reasons for this are long sittings, the habit of modern equipment, being more fashionable, lack of knowledge of the right way of exercising, weight lifting, wrong way of sleeping, due to an accident and mental stress backache problem can arises.

A person suffering from this problem can not do any work correctly. This is not a very serious problem but it is a very painful problem.

Back pain can be prevented by doing yoga. If someone is suffering from back pain, even after doing yoga, there will be enough relief in back pain.

Tadasana, vakrasana, bhujangasana, shalabhasana & ardh matsyendrasana can be done in back pain.

Vakrasana :- This yoga is a ram arrow for Backbone. It helps in making the spinal cord flexible and healthy.

Tadasana:- This posture is very beneficial for back pain. If it is practised in the right way, then back pain can be relieved completely In it, you drag yourself towards the top and feel the strain where there is a pain.

Shalabhasana:- Shalbhasan strengthens the waist and back. It enhances the flexibility of the back. Thereby reducing the back pain.

Bhujangasana:- Bhujansan is also called cobra pose. Because in this, the next part of the body is raised like a cobra. Doing this asana gives relief in back pain. If it is practised continuously then back pain can be relieved completely.

Ardh Marsyendrasana:- This Asana named after yogi matsyendra nath. It helps in strengthening the backbone muscles and make them flexible. This posture is very beneficial for back pain.

Meaning of high blood pressure:- A condition in which the strength of blood against the walls of the artery is very high.

Reasons for high blood pressure:-

1. Increased with age.

2. Genetic, Obesity, lack of physical activity, smoking, alcohol, more intake of salt in food, eating high cholesterol diet or fatty foods, tension or mental stress, diabetes, pregnant women are more prone to high B.P. All these factors can lead to high blood pressure.

High blood pressure can be controlled by doing the following yoga asanas :

Tadasana

Pre Stage:- Stand straight and hand should be hanging alongside your body.

Take a deep breath, raise both the arms upwards and interlock the fingers.

Raise your heels and stand on your toes.

Hold this position and while exhaling release your pose to come to the starting position. Repeat it 1 to 5 times.

Benefits:- Increase height.
Regulate the menstrual cycle in women. Helps with high blood pressure.

Precautions:- Should not practice during pregnancy. Those who have to suffer from low blood pressure should not practice.

Ardh Chakarasana:-

Pre Stage: -Stand straight and keep your hand close to your body.

Method:

1. Place your hands on your buttocks.
2. Breathing in gently, bend backwards while keeping the knees straight.
3. Stay for sometime in this position.
4. Come back to starting position.

Benefits:-

1. Waist becomes flexible.
2. Strengthen backbone.
3. High BP comes to normal.
4. Tones the arms and shoulder muscles.

Precautions: Keep knees straight while bend backwards.

Shavasana:

Pre Stage: Lie flat on your back.

Method:

1. Keep your arms at your side and your palms facing up.
2. Legs should be separated and just relax
3. Start concentrating from your head to your feet and relaxed each part of your body and feels that you are just like a dead body.

Benefits:- Relax the whole body.

Release stress, fatigue, depression & tension. Calms the mind and improves mental health.

Precautions:- Place where Shavasana is performed should be peaceful with no noise at all.

Obesity is a condition in which the amount of fat in the body increases to a very large extent. In other words, we can say obesity is when a person’s weight is 20% or more than the ideal weight.

There are two main reasons for obesity - the bad habits of eating and the deterioration of the digestive system.

In such a person’s life, there is no physical activity at all. Due to the many health risks of obesity, it has been given the status of the disease.

Due to obesity, diseases like diabetes, high blood pressure, cancer, arthritis, etc. are caused. There are many causes of obesity such as excessive food, hard work, thyroid, hereditary.

To remove obesity, these postures should be done.

Vajarasana:

Pre Stage: Sit and keep both leg straight.

Method :

1. Fold right leg and place it under the tight butt.
2. Fold left leg and place it under the left butt.
3. Keep your spine, neck and head straight, interlock your toes, open your ankle.
4. Knees should be touching the ground.
5. Keep both hands on your thongs and look straight.

Benefits:

1. This asana is for meditation.
2. It can be practised after having food. It enhances the digestion process.
3. It cures indigestion and improves metabolism.
4. It gives strength to the thigh muscles.

Hastottanasana:

Pre Stage: Standing erect and keep the legs together.

Method:

1. Locks the fingers together, keeping the palms facing up.
2. Raise the arms straight up, keep them close to ears.
3. While releasing the breadth bends the waist to the right, take the breath and come to the central position.
4. Repeat it to left side also. Be in bent position for 5 to 10 seconds.

Benefits:

1. Gives rest to the whole body.
2. In children, helps in increasing the height.
3. Increase flexibility in the waist.
4. Reduce belly fat. Also helps in reducing constipation.

Trikonasana:

Pre Stage: Standing erect and keeps the legs together.

Method:

1. Maintain 3 or 4 feet distance between both legs.
2. As inhaling, keep left hand straight & upwards while touching the ear.
3. With an exhalation, bend towards the right and touches the toe of right leg with the right hand.
4. Do another inhaling, come back to straight position.
5. Change hand positions and turn to another side.

Benefits:

1. It improves the flexibility of the waist and spine.
2. Reduces fat.
3. Give strength to the thighs, calves and buttocks.

Ardhmatsyendrasana:

Pre Stage: Sit and keep both legs straight.

Method:

1. Bending the knee of right feet and put right heel below the left hip.
2. Bend left leg and placed the left foot on the right side of the right knee.
3. Keep right knee close to the chest.
4. Exhale from the right nostril and turns towards the left, and touches the toe of the left leg from the right hand.
5. Body and head move towards the left.
6. Repeat while changing the position of legs.

Benefits:

1. Helps the nervous system and strengthen the backbone.
2. Controls the menstrual cycle in women and brings shine to the face.
3. Also controls secretion from the pancreas gland.
4. Useful for the respiratory system.

Diabetes is a dangerous disease, if diabetes is not controlled, it is afraid to have kidney failure, reduce the viscosity of the eyes and fear of cardiovascular diseases. Diabetes is a disease that increases the level of sugar in our blood. To control the level of sugar in the blood, a hormone called insulin is used.

Due to diabetes, the man has fatigue, feeling the need to urinate frequently, having numbness of hands and feet, blurred vision, excessive weight of the body, and no filling of wounds.

The main reason for diabetes is that people relinquish exercise and walk from their lifestyle.

By doing Bhujangasan, paschimottanasana, pawanmuktasana and ardhmatsyandrasan. Yoga, one can get rid of this disease.

Bhujangasana:

Pre Stage: Lie down on your stomach.

Method:

1. Joint the legs and stretch as much as possible.
2. Place the palm near the chest facing the ground.
3. Take a deep breath and lift your upper body upwards. Elbow should be straight.
4. Move your head and neck backwards as much as possible.
5. Exhale and slowly bring the body in stating position.

Paschimottanasana:

Pre Stage: Sit down with your legs stretching straight in front of you.

Method:

1. Keep your head, neck and spine erect and stretch hands upwards with a deep breath.
2. Now, exhale and bend your head and trunk slowly forward to catch the toes with the thumb. Try to touch head, chest and stomach to the legs and elbows to the floor.

Pawanmuktasana:

Pre Stage: Lie flat on your back and keep the legs straight.

Method:

1. Inhale slowly and lift the legs and bend the knees.
2. Bring upwards to the chest till your thigh touches the stomach.
3. Hug your knees and lock your fingers.
4. Keep back, neck and head straight.

The term asana means sitting in a particular posture, which is comfortable and which could be maintained steadily for a long time. Asana gives stability and comfort, both at physical and mental level.

There may be variations in the techniques of some of the asanas depending upon the following yoga institutions.

Asana may broadly be classified into three categories:
(a) Cultural or Corrective asana
(b) Meditative asana
(c) Relaxative asana

Cultural asanas can further be classified into two groups, depending on the effects produced:
(i) asana that works through and on the spine and visceral organs.
(ii) asanas that work through the skeletal muscles, ligaments and joints.

Meditative asanas are those asanas which are aimed at quiet sitting and are used for higher practices in yoga. padmasana, swastikasana, sukhasana and siddhasana can be put in this category.

Relaxative asanas are those which remove tension and bring about physical as well as mental relaxation. The important asanas in this category are shavasana and makarasana.

Pranayama consists of the breathing techniques which are related to the control of breath or respiratory process. Pranayama popularly known as ‘yogic breathing’, involves a conscious manipulation of our breathing pattern.

Pranayama has three phases known as puraka, rechaka and kumbhaka. Puraka is controlled inhalation; rechaka is controlled exhalation and kumbhaka is controlled retention of breath.

Yogic practice of Pratyahara means withdrawal of senses from sense organs in order to control the mind. In pratyahara, the awareness about the external surrounding is withdrawn and is taken to inside.

Shatkarma means six karmas or kriyas. The karma/kriya means 'action'. Shatkarma consists of purificatory processes which cleanse the specific organs of the body by detoxifying them. The purification helps to keep the body and mind healthy.

There are six cleansing processes described in Hatha yogic texts. These are Neti, Dhauti, Basti, Trataka, Nauli and Kapalabhati. These are used to clean the internal organs or systems by using water, air or manipulation of certain organs of the body.