Big picture
Lifestyle diseases are illnesses linked to the way people live: lack of physical activity, unhealthy diet, stress, smoking and poor sleep. Obesity, diabetes, asthma, hypertension and back pain are increasing rapidly, even among young people.
Yoga, a combination of asanas (postures), pranayama (breath control) and relaxation, helps prevent and manage these conditions by improving metabolism, flexibility, circulation and breathing, and by reducing stress. This chapter lists the asanas recommended for each disease and explains how to perform the key ones safely.
Learning goals
Explain lifestyle diseases and how yoga helps.
Describe obesity, diabetes, asthma, hypertension, and back pain and arthritis.
Name the recommended asanas and pranayamas for each condition.
Describe the procedure, benefits and contraindications of key asanas.
Core ideas
1. General guidelines for practising yoga
Practise on an empty stomach (about 3–4 hours after a meal), preferably in the morning, on a mat in a clean, airy place.
Wear loose, comfortable clothes; begin with warm-up (sukshma vyayama) and end with relaxation (Shavasana).
Breathe normally through the nose unless instructed otherwise; never force a posture.
People with medical conditions, pregnant women and those recovering from surgery should practise under expert guidance.
2. Obesity
Obesity is a condition in which excess body fat accumulates and harms health. It is commonly assessed by the Body Mass Index (BMI) = weight (kg) ÷ height² (m²). A BMI of 30 or more indicates obesity; 25–29.9 is overweight. Example: 90 kg at 1.70 m gives BMI = 90 ÷ 2.89 = 31.1, obese.
Recommended asanas: Tadasana, Katichakrasana, Pavanmuktasana, Matsyasana, Halasana, Paschimottanasana, Ardha Matsyendrasana, Dhanurasana, Ushtrasana, and Suryabhedan pranayama.
3. Diabetes
Diabetes mellitus is a condition of high blood sugar: Type 1 (the pancreas produces little or no insulin) and Type 2 (the body does not use insulin properly; linked to lifestyle).
Recommended asanas: Katichakrasana, Pavanmuktasana, Bhujangasana, Shalabhasana, Dhanurasana, Supta Vajrasana, Paschimottanasana, Ardha Matsyendrasana, Mandukasana, Gomukhasana, Yogamudra, Ushtrasana, and Kapalabhati. Many of these massage the abdominal organs and stimulate the pancreas.
4. Asthma
Asthma is a chronic condition in which the airways become inflamed and narrow, causing wheezing, breathlessness, coughing and chest tightness. Triggers include dust, pollen, smoke, cold air and exercise.
Recommended asanas: Tadasana, Urdhvahastottanasana, Uttana Mandukasana, Bhujangasana, Dhanurasana, Ushtrasana, Vakrasana, Kapalabhati, Gomukhasana, Matsyasana, Anulom-Vilom. These expand the chest and improve lung capacity and breathing control.
5. Hypertension
Hypertension is persistently high blood pressure: around 140/90 mm Hg or above (normal is about 120/80). Causes include stress, obesity, excess salt, smoking, alcohol and inactivity.
Recommended asanas: Tadasana, Vajrasana, Pavanmuktasana, Ardha Chakrasana, Bhujangasana, Shavasana, and Nadi Shodhana and Sheetali pranayamas. These calm the nervous system and reduce stress. Avoid strenuous inversions and breath retention.
6. Back pain and arthritis
Back pain often results from poor posture, weak back and abdominal muscles, and long sitting.
Arthritis is inflammation of joints, causing pain and stiffness (osteoarthritis from wear and tear; rheumatoid arthritis, an autoimmune condition).
Recommended asanas: Tadasana, Urdhvahastottanasana, Ardha Matsyendrasana, Vakrasana, Shalabhasana, Bhujangasana, Gomukhasana, Bhadrasana, Makarasana, and Nadi Shodhana pranayama.
7. Procedure, benefits and contraindications of key asanas
Asana | Procedure (summary) | Benefits | Contraindications |
|---|---|---|---|
Tadasana (palm tree pose) | Stand with feet together; raise arms overhead, interlock fingers with palms up; rise on toes and stretch the whole body; hold, then return | Improves posture, stretches the spine, helps increase height in growing children, improves balance | People with low blood pressure or dizziness should avoid rising on toes |
Katichakrasana (waist rotation) | Stand with feet apart; twist the trunk to one side, one hand on the opposite shoulder and the other behind the back; repeat on the other side | Reduces waist fat, makes the spine flexible, relieves constipation | Avoid during hernia, slipped disc or recent abdominal surgery |
Pavanmuktasana (wind-relieving pose) | Lie on the back; bend both knees, clasp them with hands and press against the chest; raise the head to touch the knees | Relieves gas and constipation, massages abdominal organs, reduces belly fat | Avoid with hernia, piles, slipped disc or during pregnancy |
Bhujangasana (cobra pose) | Lie on the stomach, palms under shoulders; inhale and raise the head and chest, keeping the navel on the floor; look up | Strengthens the spine, expands the chest, helps back pain and asthma, tones the abdomen | Avoid with hernia, peptic ulcer, pregnancy or recent abdominal surgery |
Dhanurasana (bow pose) | Lie on the stomach; bend the knees and hold the ankles; inhale and lift the chest and thighs, forming a bow | Reduces abdominal fat, strengthens the back, stimulates the pancreas, improves digestion | Avoid with high blood pressure, hernia, heart disease, back injury or pregnancy |
Paschimottanasana (seated forward bend) | Sit with legs straight; inhale and raise arms; exhale and bend forward to hold the toes, forehead towards knees | Stretches the spine and hamstrings, massages abdominal organs, helps diabetes and obesity | Avoid with slipped disc, sciatica, or severe back pain |
Ardha Matsyendrasana (half spinal twist) | Sit with legs straight; bend the right leg and place the foot outside the left knee; twist the trunk to the right, using the left arm against the right knee; repeat on the other side | Increases spinal flexibility, massages abdominal organs and pancreas, helps diabetes and back pain | Avoid with peptic ulcer, hernia, or serious spinal injury |
Vajrasana (thunderbolt pose) | Kneel and sit on the heels, toes pointing back, spine erect, hands on knees | Aids digestion (can be done after meals), calms the mind, strengthens thighs | Avoid with knee injuries or recent knee surgery |
Shavasana (corpse pose) | Lie flat on the back, arms by the sides, palms up; close the eyes and relax every part of the body with slow breathing | Deep relaxation, reduces stress and blood pressure, relieves fatigue | Generally safe for all |
8. Key pranayamas
Pranayama | Procedure | Benefits | Contraindications |
|---|---|---|---|
Kapalabhati | Sit erect; forceful, active exhalation through the nose by pulling in the abdomen, with passive inhalation; repeat rhythmically | Cleanses the respiratory system, stimulates abdominal organs, helps diabetes and obesity | Avoid with high blood pressure, heart disease, hernia, epilepsy or pregnancy |
Anulom-Vilom / Nadi Shodhana (alternate nostril breathing) | Close the right nostril and inhale through the left; close the left and exhale through the right; inhale through the right and exhale through the left; repeat | Calms the mind, balances the nervous system, lowers stress and blood pressure, improves lung function | Generally safe; avoid breath retention with heart problems |
Sheetali (cooling breath) | Roll the tongue into a tube, inhale through it, close the mouth and exhale through the nose | Cools the body, reduces blood pressure and anxiety | Avoid with low blood pressure, cold, cough or asthma attacks |
A reliable approach to questions
Define each lifestyle disease briefly with its key cause or measurement.
List three to five recommended asanas for the disease asked.
For a named asana, give procedure, benefits and contraindications in order.
Watch for contraindications: hernia, high blood pressure, slipped disc, pregnancy and knee injury are the common ones.
Connections that matter
Children and women in sports uses asanas to correct postural deformities.
Sports and nutrition explains diet's role in obesity and diabetes.
Biology: human health and disease explains diabetes, asthma and hypertension.
Common mistakes
Recommending Kapalabhati for hypertension. Kapalabhati is contraindicated in high blood pressure.
Saying no asana can be done after meals. Vajrasana can be practised after meals.
Calling a BMI of 27 obese. A BMI of 25–29.9 is overweight; 30 or more is obese.
Listing benefits without contraindications in a procedure question.
Revision checklist
I can explain lifestyle diseases and yoga's role.
I can list recommended asanas for obesity, diabetes, asthma, hypertension, and back pain and arthritis.
I can describe the procedure, benefits and contraindications of key asanas.
I can describe Kapalabhati, Anulom-Vilom and Sheetali.