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Obesity
Diabetes
Asthma
Hypertension
Back pain and Arthritis
Obesity
Obesity is a complex disease involving an
excessive amount of body fat. Obesity isn't just
a cosmetic concern. It's a medical problem that
increases the risk of other diseases and health
problems, such as heart disease,
diabetes, high blood pressure
and certain cancers.
An adult with BMI more
than or equal to 30 than
the ideal BMI is usually
considered to be obese.
Diabetes is a disorder that it causes
sugar to build up in our blood stream
instead of being used by the cells in our
bodies.
When our body does not produce
sufficient amounts of insulin or when
insulin does not work properly, diabetes
occurs.
TYPE 1: In this pancreatic gland does not produce insulin. Hence,
injection of insulin is required daily for its treatment.
TYPE 2: The body does not produce sufficient amount of insulin hormone
or hormone is produced sufficiently but it is not properly used.
Asthma is a disease of
lungs in which the airways
become blocked or
narrowed causing difficulty
in breathing.
Asthma is such a disease
that it cannot be cured or
treated but its symptoms
can be controlled up to
some extent.
Asthma can be allergic
and non-allergic.
Asthma may be due to
genetic factor.
1) A condition in which the force of the blood against the artery walls is too high.
2) The normal pressure of adult is considered 120/80 mmHg. A person whose
blood pressure above 140/90 mmHg, is said to be having hypertension.
3) When the heart contracts, it pushes the blood through blood vessels and
consequently the blood pressure increases in arteries. This pressure is known as
SYSTOLIC BLOOD PRESSURE.
4) The pressure between two heartbeats is called DIASTOLIC BLOOD
PRESSURE.
• The pain which is felt in the back usually
originates from the bones, joints, muscles,
nerves, etc.
• It may be in the cervical, thoracic or lumber
region.
• Back pain may result owing to bad personal
health habits and personal risk factors such as
overweight, lack of physical activity, lack of
flexibility on back.
• Back pain can be prevented as well as cured.
• Arthritis is a disease/disorder which causes swelling and pain in
joints such as knee, elbow, wrist etc.
• It makes difficult for joints to move or stay active.
Types of Arthritis
 Osteoarthritis- it develops when joint cartilages break down from
repeated stress.
 Juvenile Arthritis- the immune system attacks the tissue around the
joints.
 Gout- hard crystals of uric acid to form in your joints.
 Rheumatoid Arthritis- the immune system to attack synovial
membranes in your joints.
Symptoms
Stiffness in joint, pain in joints, swelling in joints, redness, physical
deformity, decreased range of motion, etc.
• Obesity- Tadasana, Katichakrasana, Pavanmuktasana,
Matsayasana, Halasana, Pachimottansana, Dhanurasana,
Ushtrasana, Suryabedhan Pranayama and etc.
• Diabetes- Katichakrasana, Pavanmuktasana, Bhujangasana,
Dhanurasana, Supta Vajarasana, Pachimottansana,
Gomukasana, Yogmudra, Ushtrasana, Kapalabhati and etc.
• Asthma- Tadasana, Dhanurasana, Bhujangasana, Vakrasana
Gomukasana, Kapalabhati, Anuloma-Viloma, Matsyaasana
, Ushtrasana and etc.
• Hypertension- Tadasana, Katichakrasana, Ardha Halasana,
Bhujangasana, Vakrasana, Nadi Shodhana Pranayama and
etc.
• Back pain and Arthritis- Tadasana, Bhujangasana,
Vakrasana, Gomukasana, Makararasana, Nadi Shodhana
Pranayama and etc.
KATICHAKRASANA
BHUJANGASANA
GOMUKHASANA
(COW FACE POSE)
SHALABHASANA
YOGMUDRA
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• Anulom Vilom is a specific type of Pranayama, or controlled
breathing, in yoga. It involves holding one nostril closed while
inhaling, then holding the other nostril closed while exhaling.
The process is then reversed and repeated.
• It’s a form of alternate nostril breathing.
• Alternate nostril breathing, is said to have many physical and
psychological benefits, including:
• improved breathing
• improved cardiovascular function
• stress reduction
• There’s scientific evidence that supports some of these claims.
• Most people can practice Anulom Vilom breathing safely and
without risk.
PROCEDURE
Choose a meditating sitting pose. Keep your spine and neck straight and
close your eyes.
Clear your mind of everything outside of this moment.
Start with your outer wrists resting on your knees.
Using your right hand, fold your middle and index fingers toward your
palm.
Place your thumb on your right nostril and your ring finger on your left
nostril.
Close your right nostril with your thumb and inhale through your left
nostril, slowly and deeply, until your lungs are full. Focus on your breathing.
Next, release your thumb and close your left nostril with your ring finger.
Exhale slowly through the right nostril.
Now practice it in reverse, this time inhaling through the right nostril and
exhaling through the left.
Throughout the process, be conscious of your breathing and how it affects
both body and mind.
Try this for 1 to 2 minutes to start. It may feel a little strange the first time you
attempt it, so only do it as long as you’re comfortable.
• Enhances the Respiratory System
Anuloma Viloma has been shown to improve the functioning of the
lungs and help in enhancing a person’s endurance levels.
• Helps Calm the Mind
This breathing technique helps manage stress, depression, anxiety
and tension.
• Improves Memory
By practicing anulom vilom on a regular basis, you can improve
your memory and retain information for longer periods of time.
• Improves Immunity
Alternate nostril breathing (i.e., anulom vilom) helps boost
immunity and cure general issues like colds and coughs.
• Ensures you sleep well
When we sleep better, we wake up refreshed, which helps us to perform our daily
tasks in a more efficient manner. When you practice anulom vilom
pranayama regularly, the most significant change you’ll see is an improvement
in your sleeping pattern. It helps in activating the parasympathetic nervous
system and relaxes your body.
• You’ll get clear and glowing skin
This breathing exercise helps to purify blood, and as oxygenation gets better, your
skin breathes more, and that means you’ll have a healthy glow!
• Helps in relieving migraine
The most effective yoga asana for migraine is anulom vilom. Doing this for as little
as 15 minutes every day helps to relieve or control migraine pain and headaches
by reducing stress and tension.
• Improvement in certain conditions
Controlled breathing helps to treat several health conditions like asthma, allergic
problems, constipation, gastric acidity, snoring, cardiovascular health, and many
more problems. If you suffer from any of these issues, you’ll find a significant
improvement, when you start practicing this asana regularly.