Class12

Chapter3YogaandLifestyle

P.62–64

A.ObjectiveType/MultipleChoiceQuestions 1mark

I.Giveonewordanswers:

1.WhichasanaisalsoknownasTrianglePose?

Ans.Trikonasana

2.Whichhormoneisresponsibletocontrolthelevelofsugarinblood?

Ans.Insulin

3.Nameanyoneasanawhichisbeneficialfortreatingobesity.

Ans.Vajrasana

4.Whichasanaisalsoreferredaspalm treepose?

Ans.Tadasana

5.Writeanyoneimportantfactorwhichcanresultinobesity.

Ans.Overeating

II.Fillinthebanks.

1.Increaseinbloodpressurebeyondthenormalleveliscalled______.

Ans.hypertension

2.Bhujangasanaisaback-bendingposealsoknownas______pose.

Ans.Cobra

3.Atwistingasana_________makesthespineflexibleandincreasesitselasticity.

Ans.ArdhaMatsyendrasana

4._________ canhelpinrelievingstressandtreatingmentaldisorders.

Ans.Uttanasana

5._________isaback-bendingpose,commonlyreferredas'backbridge'ingymnastics.

Ans.Chakrasana

III.StateTrueorFalse

1.Blurredvisionisnotacommonsymptom ofdiabetes.

Ans.False

2.Lowerbackpaincanbereferredaslumbar.

Ans.True

3.Sukhasanaisalsoknownasupwardsalutepose.

Ans.False

4. Chakrasanaishighlybeneficialforasthmapatients.

Ans.True

IV.Multiple-ChoiceQuestions

1.Whatis/arethecause/sofobesity?(a)Genetics(b)Overeating (c) Physicalinactivity (d) AlloftheseAns.(d) Allofthese

2.Whichofthefollowingasanasarebeneficialfordiabetes?(a)Hastasana,Vajrasana,Vrikshasana(b)Bhujangasana,Paschimottanasana,ArdhaMatsyendrasana(c)Vajrasana,Trikonasana,Matsyasana(d)Parvatasana,Shavasana,ChakrasanaAns.(b)Bhujangasana,Paschimottanasana,ArdhaMatsyendrasana

3.Whichoneofthefollowingisnotacauseofhypertension?(a)Geneticcauses (b)Obesity(c) Lackofexercise (d)IncorrectbodypostureAns.(d)Incorrectbodyposture

4.Whichasanaisalsoknownasupwardfacingbowpose?(a)Dhanurasana (b)Tadasana (c) Chakrasana (d)VakrasanaAns.(c) Chakrasana

5. Whichasanaisalsoknownasdiamondpose?(a)Tadasana (b)Vajrasana(c)Shalabhasana (d)ShavasanaAns.(b)Vajrasana

6. Whichoftheseisnotoneoftheasanasprescribedforrelieffrom asthma?(a)Sukhasana (b) Matsyasana (c)Parvatasana (d)HastasanaAns.(d)Hastasana

B.VeryShortAnswerTypeQuestions

1.Whatisobesity?

Ans.Obesityisaphysicalconditioninwhichapersonhasaccumulatedsomuchbodyfatthatitmighthaveanegativeeffectonher/hishealth.

2.DefineVajrasana.Ans.Vajrasanaisalsoknownasdiamondpose. Vajrasanaisasimplesittingposewhichcanbepractisedfor15–20minutesdaily,especiallyaftermealsasitspeedsupdigestion.

3.WhatisHastasana?

Ans.Hastasanaisastandingyogapose;itscompletenameisUrdhvahastasana.Itisalsocalledtheupwardsalutepose. Itisnamedsobecauseatriangleisformedduringthisasana.

4.WhyisTrikonasananamedso?

Ans.Trikonasanaorthetrianglepose(‘trikona’meanstriangle)isanotherstandingyogapose.

5. WhatdoyoumeanbyArdhaMatsyendrasana?

Ans.Ardhameaninghalf,matsyameaningfish,indrameaningking.ItalsoknownasHalfLordoftheFishesposeandHalfSpinalTwistPoseisaseatedyogapose.ItisnamedafterYogiMatsyendranath.

6. ExplaintwobenefitsofArdhaMatsyendrasana. (CBSE2019)

Ans.Itbringsrelieffrom stiffness,stressandtensionsintheback.Italsoloosensupthehipandmakesthespinemoreflexible.

7. WhatisPaschimottanasana?

Ans.Paschimottanasana,paschim meaningwestorbacksideofthebodyanduttanameaningstretchalsoknownasseatedforwardbendposeisasittingposeusedforstretchingthespine.

8. WhyshouldTrikonasanabeavoidedbypeoplewithhighbloodpressure?

Ans:ThepersonswithbloodpressureshouldavoidTrikonasanaasitwillraisetheirbloodpressurehigh.

9. WhatdoyoumeanbyPavanmuktasana?

Ans.Pavanmuktasana,Pavanmeaningwindandmuktameaningfree,alsoknownwindremovingposeorwindliberatingpose,isabendingposeinwhichthepractitionerliestoreleasetensionintheabdomenandbackarea.

10. DefineSukhasana.Whyisitcalledtheeasypose?

Ans. Sukhasana,sukhameaningpleasure,alsoknownasdecentpose,easyorpleasantpose,isasimplesittingposeinwhichthepractitionertakesonacross-leggedposition.Itissocalledbecauseitispleasantposeandgivesonepleasureandispreferredforitsmeditationandcalmingeffects.

11. WhatisChakrasana?

Ans. Chakrasana,chakrameaningwheelalsoknownasUrdhvaDhanurasanaorupwardfacingbowpose,isaback-bendingposecommonlyreferredtoasbackbridgeinacrobaticsandgymnastics.

12. WhatdoyoumeanbyParvatasana?

Ans.Parvatasana,parvatameaningmountain,alsoknownasmountainposeisaneasytoperform sittingposture.Thelegsaregroundedinpadmasanapose,thewholeofthetorsoisstretchedupwardswitharmsovertheheadandpalmspressedtogetherinnamaskarmudra.

13. DefineMatsyasana.

Ans.Matsyasana,matsyameaningfish,orthefishposeisapartoftheprimaryseriesofAshtangaYoga.

14. WhatismeantbyTadasana?Ans.‘Tada’means‘palm’.Sothisasanaisalsoreferredtoaspalm treepose.Itisalsocalledthemountainpose.

15. DefineShavasana.

Ans.Shavasana,shavameaningcorpse,resemblesthepostureofadeadbody.Itrequirescompleterelaxationofthebodyandmind.

16. DefineVakrasana.

Ans. Vakrasana,vakrameaningtwisted,isalsoknownashalfspinaltwistposeandisasimplifiedform ofArdhaMatsyendrasana.

17. WhatdoyoumeanbyShalabhasana?

Ans.Shalabhasana,shalabhmeaninglocust,alsoknownaslocustposebecausethebodylookslikealocustoragrasshopper,issimpletodoandsuitableforeverybody.

18. Whatishypertension? (CBSE2018)

Ans.Anincreaseinbloodpressurebeyondnormalleveliscalledhypertension.

C.ShortAnswerType-IQuestions 3marks

1. Howdoasanasfunctionasapreventivemeasure?orWhatistheroleofyogainpreventinglifestylediseases. (CBSE2019)

Ans. Asanasplayanimportantroleinpreventingtheonsetofmanyadversehealthconditions.Itisasimpleandeconomicalpreventivemeasurethatcanhelpintreatingmostofthewidespreadnon-communicablelifestylediseasesandimprovingthehealthofpeople.Asapreventivemeasure,asanasareusefulinmanyways:•Mentalhealthcanbeimprovedbyperformingsuitableasanas.•Bonediseasescanbepreventedbyperformingsuitableasanas.•Thevarioustypesofasanasinvolvetwistingthebody,backwardandforwardbendsandother activitiesthatpromotedigestionandhelpinweightloss.

2. Whataresomecausesofobesity?

Ans. Obesityiscausedbythefollowingfactors:•Genetics:Apersonwhoseparentsareobesecandevelopobesity.•Overeating:Overeatingiswhentheintakeofcaloriesismuchmorethanwhatthebodyactuallyneeds.Thisresultsinregulardepositionofunusedcaloriescausingobesity.•Frequencyofeating:Eatingfrequentlyleadstodepositionofunusedcalories.•Physicalinactivity:Sedentarypeopleburnfewercaloriesthanthosewhoarephysicallyactive,resultinginweightgain.•Psychologicalfactors:Forsomepeople,emotionsinfluenceeatinghabitswhichistermedasbingeeating.Itoccursoutofsadness,boredom,stressoranger.

3. Whichasanasarehelpfulinreducingobesity?Explaintheprocedureandcontraindicationsofany

oneasana.(CBSE2019)

Ans.Vajrasana,hastasana,trikonasana,ardhamatsendrasana

VAJRASANAProcedure:•Firstkneeldownonaflatsurface.•Yourlowerlegsshouldstretchstraightbackwardswiththetoescrossingeachother.•Sitwithyourbuttocksrestingontheheelsandthethighsofthecalfmuscles.•Yourspineshouldbestraightandheadshouldfaceforward.•Yourhandsshouldberestedontheknees.•Takedeepbreaths.Contraindications:•Beginnersshouldtakecarenottooverexertthemselvestoavoidstrainingthejointsandbreath.•Itmightcauseseverestiffnessinthefeet,anklesandknees.•Patientsofhernia,intestinalulcersandotherdiseasesofthesmallandlargeintestinesshouldbeextracareful.•Patientsofkneeandbackinjuriesshouldbeextracarefulwhilepractisingthispositionandshouldtakeituponlyundertheguidanceofatrainedexperts.

4. Howdothefollowingaffectobeseoroverweightpeople?(a)Vajrasana(b)Hastasana(c)Trikonasana(d)ArdhaMatsyendrasanaAns. a.Vajrasana:Improvementofdigestionhelpsincaseofgasinthestomachand

stopstheformationofulcers.Bringrelieffrom constipation.b.Hastasana:Beneficialforthosewithweightproblem.Boostscirculationofblood

throughoutthebody.Reducesstress,bringsrelieffrom sciaticaandtightenthebuttocksandabdomen.

c.Trikonasana:Relievesgastritis,indigestion,flatulenceandacidity.Improvesflexibilityofthespineandcorrectsthepostureoftheshoulders.Massagesthepelvicorgansandstrengthensthem.Reducesstiffnessintheback,neck,shouldersandknees.Reducesanxietyandstress.d.Ardhamatsyendrasana:Massagestheabdominalorgans.Increasesthereleaseofdigestivejuices.Improvesthefunctioningofthedigestivesystem.Bringsrelieffrom stiffness,stressandtensionintheback.Increasesthesupplyofoxygentothelungs.Loosensupthehipandmakesthespinemoreflexible.

5. Howdothefollowingaffectpeoplewithdiabetes?(a)Bhujangasana(b)Paschimottanasana(c)Pavanmuktasana(d)ArdhaMatsyendrasanaAns. a.Bhujangasana:Putstheabdominalmusclesandshoulderstowork.Increasesthecirculationofblood.Raisesthebodytemperatureandbooststhebody’smetabolism.Fightsacidity,indigestionandconstipationandhelpstoloseweight.Enhancesthefunctionoftheliver,kidney,pancreasandgallbladder.b.Paschimottanasana:Theintestine,gallbladderaresmoothlypressedandstimulated,enhancingtheirfunctions.Massagesandtonestheabdominalandpelvicorgansandimprovesbloodcirculation.Reducesbellyfatandbringsrelieffrom constipation.c.Pavanmuktasana:Strengthenstheabdominalmusclesandmassagestheintestinesandinternalorgansofthedigestivesystem.Helpstoburnfatinthethighs,buttocksandabdominalarea.Contributestolossofweight.Bringsrelieffrom menstrualcrampsandpaininthelowerback.Boostsbloodcirculationinthehipareas.d.ArdhaMatsyendrasana:Massagesandstimulatesthepancreas,therebyinstructingthebetacellsofthisorgantosecretemoreinsulin.Secretionofinsulinhelpscontrolofbloodsugarlevel.Regulatesthesecretionofadrenalineandbile.

6. ExplainabouttheprocedureandadvantagesofBhujangasana.(CBSE2019)Ans.Procedure:•First,youmustlieflatonyourstomach.Placeyourhandsonthesideandmakesurethetoesofeachfoottoucheseachother.•Moveyourhandstothefront,keepingthem attheshoulderlevel,andplaceyourpalmsonthefloor.•Balancingyourbody’sweightonthepalms,breatheinandslowlyraiseyourheadandtrunk.Yourarmsshouldbebentatyourelbowsatthisstage.•Worktowardsarchingyourneckbackward.Thisisdonetoassumetheposeofacobrawitharaisedhood.Itisimportantthatyourshoulderbladesremainfirm andthatyourshouldersareawayfrom yourears.•Pressyourhips,thighsandfeettothefloor.•Holdthepositionfor15–30secondswhilebreathingnormally.

•Toundothepose,slowlybringyourhandsbacktothesides.Restyourheadonthegroundbybringingyourforeheadincontactwiththefloor.Placeyourhandsunderyourhead.Thenslowlyrestyourheadononesideandbreathe.Advantages:Itputstheabdominalmusclesandshoulderstowork,increasingthecirculationofthebloodandoxygeninthoseregionsinwhichtheyturn.Itraisesthebodytemperatureandbooststhebody’smetabolism tothelevelsthatarebeneficialatcontrollingdiabetes.Itfightsacidity,indigestionandconstipation,andhelpsthepractitionerloseweight.Itenhancesthefunctionoftheliver,kidney,pancreasandgallbladder.Itstrengthensthearmsandshoulders.

7. Howdothefollowingaffectpeoplewithasthma?

(a)Sukhasana(b)Chakrasana(c)Gomukhasana(d)Parvatasana (e)Bhujangasana(f)Paschimottanasana(g)Matsyasana

Ans.a.Sukhasana:Asthmapatientswillbenefitalotfrom practicingsukhasanaasitopensuptheairpassagebybroadeningthecollarbonesandchest.Italsobringsasenseofcalmness,reducingstress,fatigueandanxiety.Itlengthensandstrengthensthespinesandstretchesthekneeandankles.b.Chakrasana:Opensupourlungsandstretchesourchestandshoulders.Makestheshoulderblades,wrists,arms,legs,spine,buttocks,theheartandthemusclesofthehipsstronger.Stimulatesthethyroidandpituitaryglands.c.Gomukhasana:Strengthensthechestandeasesbreathing.Getsridofstiffnessintheshouldersandtheback.Trainsanindividualtobreathecorrectlybymakingthem focusontheirownbreathing.Includesrelaxation,stretchingofmuscles,andbringingrelieffromfrequenturination.d.Parvatasana:Stretchestheentirebody.Improvesbloodcirculation.Eliminatesbloodcongestion.Increaseslungcapacity.Increasestheflexibilityoftheintercostalmuscles.Thisisveryusefulforasthmapatients.e.Bhujangasana:Thesymptomsofasthmacanbeeasedwithregularpracticeofbhujangasana.Itinvolvesstretchingoftheabdominalorgansandopensthechestandlungs,improvingtheirfunctions.Ithelpstopushouttheexcessivecarbonoxideandothertoxicgasesinourbodyandincreasesbloodcirculation,breathingandlungscapacity.f.Paschimottanasana:Itstretchesthespine,hamstringsandshouldersandencouragesthefreeflowofthebreath.Itrelaxesposteriormuscles,easesmilddepressionandstress.Italsohelpsinremovinganxiety,angerandirritability.g.Matsyasana:Itexpandsthechestbyincreasingthelungscapacityandstrengthensthebackmuscles.Itisbeneficialforindividualssufferingfrom depressionandanxiety.Also,itaidsinpropernutrientabsorption,releasestensionintheshouldersandneck,tonesthepituitary,parathyroidandpinealglands.Itstretchesthehipflexorsandintercostal,massagesthethroatanddigestiveorgansandcorrectsposture.

8. Howdothefollowingaffectpeoplewithhypertension?

(a)Tadasana(b)Vajrasana(c)Pavanmuktasana(d)ArdhaChakrasana (e)Bhujangasana(f)Shavasana

Ans.a.Tadasana:Itstrengthensthechestandimprovestherespirationandopensthe

heartandspine.Enhancesthenervoussystem andstrengthensabilitytofocus.Itimprovespostureandmakesthebuttocksandabdomenfirmer.Alsostrengthensthethigh,knees,andankleandincreasestheirflexibility.b.Vajrasana:Thisisoneofthebestforgoingintoameditativestate.Itcalmsthemind,soothesthenervesandslowsdowntheheartrate.Ithelpsanindividualdealeffectivelywithstressandanxiety.Italsoimprovesdigestionandeliminatesconstipation,ulcersandacidity,andstrengthensthebackandpelvicmusclesandbringsrelieffrom lowerbackproblemsandsciaticaaswellasmenstrualcramps.Therefore,veryusefulforthepersonwithhypertension.c.Pavanmuktasana:Itreleasesunwantedandtoxicgasesfrom thedigestivesystem whichfurtherimprovesthequalityandefficiencyofthedigestivesystem.Itisusefulingivingrelieffrom indigestion,bloating,flatulence,acidityandconstipation.Italsohelpstoreleasetensioninthelowerback,hipsandthighs.Ithelpsinreducingbellyfat,digestionsandtensionwhicharethemaincausesforhypertension.d.ArdhaChakrasana:Iteasesconstipationwhenpractisedinthemorning,whichhelpsinmaintainingaproperdigestivesystem.Itisanimportantasanaforpeoplewithexcessivefatespeciallyaroundthewaist.Italsohelpsinimprovingtheheartrateandwecancontroltwocommonproblemslikeasthmaandhighbloodpressurebythisasana.e.Bhujangasana:Ithelpsinstimulatingthedigestivesystem tofunctionwell.Itisregardedasoneofthebestasanasforgettingaflatbelly.Itisveryusefulinrelievingdepressionandthesymptomsofstresslikefatigue,headacheandweakness.Besides,ithelpsinimprovingbloodcirculationandmaintainshormonalbalance.Itisausefulasanaforgettingridofhypertension.f.Shavasana:Itreplenishesandrejuvenatesthebody.Ithelpsinreducinghighbloodpressureandalsorelaxestheheartwhichkeepsanxietyincheck.Itimprovesconcentration,memoryretentionandalsorepairsthecellsandtissues.Itboostsenergylevelsandenhancesproductivity.

9. Howdothefollowingaffectpeoplewithbackpain?(a)Tadasana(b)Bhujangasana(c)Vakrasana(d)Shalabhasana(e)ArdhaMatsyendrasanaAns.a.Tadasana:Thisasanaallowsthewholebodytostretch,therebyrefiningitsflexibility,correctingitsposture,andgettingridofthetensionandstressinthelowerback.b.Bhujangasana:Itisveryusefulforstretchingourback,thusstrengtheningthespineandincreasingitsflexibility.Ithelpsincuringbackpain,spondylitisandslipdisc.Ithelpsinlosingweightwhichisoneofthecausesofbackpain.c.Vakrasana:Ithelpstoreduceabdominalfat,whichcancausebackpain.Itimprovesthefunctionofthespine.Itmassagestheabdominalorgansandenhancesdigestionbyregulatingthesecretionofdigestivejuices.Itstrengthensthekidneysandpreventsenlargementoftheliverandspleen.d.Shalabhasana:Itisbeneficialforthedisordersofthelowerendofthespine,especiallybackacheandsciatica.Ithelpsinreducingextrafataroundabdomen,waist,hipsandthighs.Ithastheabilitytocurecervicalspondylitisandspinalcordailmentsifpractiseddaily.Alsoitstrengthensthemusclesattheback.e.ArdhaMatsyendrasana:Itmakesthespineflexibleandincreasestheelasticityofthespine.It permitsthespinetobetwistedallthewayfrom thebaseofthespinetotheverytop.It

improvesthespinalnervesandligaments,digestion,liver,andpancreas.Ithelpsinopeningthechestandhelpsinraisingthesupplyofoxygentothelungs.Therefore,ithelpsincuringbackpain.

D.ShortAnswerType-IIQuestions 5marks1. Discusstheimpactofasanasonhealth.Ans. Weseethehealthofhumanbeingsisdeterioratingdaybydayandlifestylediseasesarespikingduetofactorssuchassedentarylifestyle,baddietandincreasingpresenceofbacteria,parasitesandvirusesintheenvironment.Globally,thechallengeistodevelopnewandstrongerantibioticsanddrugstocontrolandkillthesenewvirusesandbacteria.Insuchcircumstances,asanasplayanimportantroleinpreventingtheonsetofmanyadversehealthconditions.

Asanaisasimpleandeconomicalpreventivemeasurethatcanhelpintreatingmostofthewidespreadnon-communicablelifestylediseasesandimprovethehealthofpeople.Theaimofanasanaistocleanthebodyfrom within,fixtheinternalimbalanceandthenstrengthentheexteriors.Itenablesustobecomefullyawareofourbody.Ithelpsinreducingstressandanxiety,weight,hypertension,sleepdisturbances,symptomsoflowerbackpainandfatigue.Theflexibilityofthespineincreases,jointsbecomemoremobile,thelymphaticsystem andmetabolism arestimulated,circulationofbloodisboosted,bloodpressureisnormalisedandstabilised,thenervoussystem issoothedandsharpened,andtheskinbecomesclearandfresh.

2. Brieflyexplainthesymptomsandcausesofasthma.Explaintheprocedure,benefitsandcontraindicationsofanytwoasanastopreventasthma. (CBSE2018)Ans. Asthmaisadiseaseassociatedwithrespiratorytracks(airwaysinthelungs)

Symptoms:Excessiveamountofmucus,coughing,heavybreathing,wheezingorwhistling,shortnessofbreath,swellingofairways,chesttightness,fatigue,

CausesofAsthma:•Allergy •Heredity •OccupationalAsthma(causedbyinhalingfumes,gases,dustorotherpotentiallyharmfulsubstancesinworkplace) •Cigarettesmoking/passivesmokingandpollutedair•Exposuretoanimalsthatcauseallergy(pets)

1.SUKHASANASukhasana(‘sukha’meaning‘pleasure’),alsoknownasdecentpose,easyposeorpleasantposeisasimplesittingposeinwhichthe practitionertakesonacross-leggedposition.Itisoneoftheeasiestasanastoperform anditispreferredforitsmeditativeandcalmingeffects.Procedure:•Sitdownonthefloorasyounormallydo.Youcanuseamatorathickfoldedblanketasperyourwishtomakeyourselfcomfortable.

•Stretchoutyourlegsinfrontofyou,thencrossthem.•Broadenyourkneesandslipeachfootundertheoppositeknee.•Relaxyourfeetsothatthetoesrestonthefloorandtheinnerarchesarerestingbelowtheoppositeshin.Yourthighsandshinsshouldform atriangularshape.Makesurethatthereisagapbetween yourpelvisandfeet.•Pressyourhandsonthegroundandliftyoursittingbonessoastoallowthebuttockstositneutrally.Holdthispositionforafewsecondsandthenslowlyloweryoursitbonesbacktothe support.•Alignyourtailboneandpubicbonesothattheyareequidistantfrom thefloor.•Restyourhandsonyourkneeswiththepalm facingdownandextendyourtailbonetowardsthefloor.Benefits:•Asthmapatientswillbenefitalotfrom practisingsukhasanaasitopensuptheairpassagebybroadeningthecollarbonesandchest.•Italsobringsasenseofcalmness,reducingstress,fatigueandanxiety.•Additionally,itlengthensandstrengthensthespinesandstretchesthekneesandankles.Contraindications•Sukhasanashouldbeavoidedbyindividualswithrecentorchronickneeinjuries,hipinjuries,inflammationinthekneeorhipandspinaldiscproblems.•Simplethoughitmayappear,itisalwaysadvisabletofirstlearnthetechniquefrom atrainedexpert.•Ifyouexperienceextremediscomfortwhilepractisingthispose,consultahealthexpertbeforecontinuingfurther.

2.CHAKRASANAChakrasana(‘chakra’meaning‘wheel’)alsoknownasUrdhvaDhanurasanaorupwardfacing

bowpose,isaback-bendingposecommonlyreferredtoas‘backbridge’inacrobaticsandgymnastics.ItisoneofthefinalsequencesinAshtangaVinyasaYoga,themodernisedversionofclassicalyogapopularisedbyKPattabhiJois.Procedure:•Youmaybeginthisasanawithaperformanceofbhujangasana.•Lieonthebackwiththefeetparted,bendthekneesandbringyourfeetclosertothebuttocks.•Foldyourarmsandbringthepalmsundertheshoulders.Thetwoelbowsshouldhaveashoulderwidthdistancebetweenthem.•Inhaleandpressyourpalmsfirmlyagainstfloor.•Liftyourshouldersusingyourelbowsaslevers.Bothyourpalmsandfeetshouldbefirmlypressedagainstthefloorasyoudothis.•Now,raiseyourhipssothatyourspineisarchedinasemicircularfashion.•Stretchyourarmsandlegsasmuchaspossiblesothatthehipsandchestarepushedup.Holdthispositionforatleast15–30seconds.•Toreleaseyourselffrom thispose,loweryourheadandshoulderstothefloorbybendingtheelbows.Thenbendyourkneesandloweryourspineandhips.Breathenormally.Benefits:•Chakrasanaopensupourlungsandstretchesourchestandshoulders.Asthisrefinestheactofbreathing,thisasanaishighlyadvantageousforasthmapatients.

•Additionally,itmakestheshoulderblades,wrists,arms,legs,spine,buttocks,theheartandthemusclesofthehipsstronger.•Italsostimulatesthethyroidandpituitaryglands.Contraindications•Thisasanaisnotrecommendedforthosewithcarpaltunnelsyndrome,backinjuries,bloodpressureproblems,headache,diarrhoea,herniaorheartproblems.•Pregnantwomentooareadvisedagainsttakingupthisasana.

3. Discusstheprocedure,benefitsandcontraindicationsof:(a)Vajrasana(b)Hastasana(c)Trikonasana(d)ArdhaMatsyendrasana(e)Bhujangasana(f)Paschimottanasana(g)Pavanmuktasana(h)Sukhasana(i)Chakrasana(j)Gomukhasana(k)Parvatasana(l)Matsyasana(m)Shavasana(n)Vakrasana(o)Shalabhasana.Ans.(a)VAJRASANA:Procedure:•Firstkneeldownonaflatsurface.•Yourlowerlegsshouldstretchstraightbackwardswiththetoescrossingeachother.•Sitwithyourbuttocksrestingontheheelsandthethighsofthecalfmuscles.•Yourspineshouldbestraightandheadshouldfaceforward.•Yourhandsshouldberestedontheknees.•Takedeepbreaths.Benefits:•Themostsignificantbenefitofthisasanaforobeseindividualsistheimprovementindigestion.•Ithelpsincaseofgaseousnessinthestomachandstopstheformationofulcers.•Itbringsrelieffrom constipation.•Calm thenerves,strengthenthelegsandthighs,makesthejointsofthekneesandanklesmoreflexible,andcorrectsposture.•Alleviateslowerbackproblems.Contraindications:•Beginnersshouldtakecarenottooverexertthemselvestoavoidstrainingthejointsandbreath.•Itmightcauseseverestiffnessinthefeet,anklesandknees.•Patientsofhernia,intestinalulcersandotherdiseasesofthesmallandlargeintestinesshouldbeextracareful.•Patientsofkneeandbackinjuriesshouldbeextracarefulwhilepractisingthispositionandshouldtakeituponlyundertheguidanceofatrainedexperts.

(b)HASTASANA:Procedure:•ItbeginswithTadasanaorthepalm treepose.Standwithyourarmsatthesides.•Raiseyourarmsgentlyupwardstilltheyarestretchedaboveyou.Thearmsshouldbeparalleltoeachother.•Slowlybringyourpalmstogetheroveryourhead,makingsureyourshouldersarenothunched.•Ifyouprefertokeepyourpalmsapart,theyshouldbefacingeachother.

•Forfullextensionandactivationofyourarmstheyshouldbestraightthroughout.Yourshouldershouldnottouchtheearsandtheshoulderbladesmustbepressedfirmlyonyourback.•Calmlydirectyourgazeupwards.Alignyourthighsinsuchawaythattheypullthekneecapsup.•Straightenyourlegswithoutlockingyourknees.•Holdthepositionforaminuteattheleast.Toundo,exhaleandbendthearmsbacktolowerthem.Benefits:•Itisespeciallybeneficialforthosewithweightproblemssinceitfullystretchesthestomachorgansandimprovesdigestion.•Itstretchesthearmpitsandshouldersand,boostscirculationthroughoutthebody.•Itisalsoknowntocorrectbodyposture,reducestress,bringrelieffrom sciaticaandtightenthebuttocksandabdomen.Contraindications:•Individualswhohaveshouldersorneckinjuriesshouldavoidthisposture.•Beginnersshouldfirstpractisestrengtheningtheirarmsandproperlypracticetadasanabeforetalkinguphastasana.Armscanbestrengthenedbysecuringthem withshoulder-widthlooparoundtheupperarms,justabovetheelbows.

(c) TRIKONASANA:Procedure:•Thefirststepistostandstraightwiththekneesunbentandthefeetabout3 or4ftapart.•Turnyourrightfootcompletelytotheoutsideby90degreesandtheleftfootinsideby15degree.Yourheelsshouldbekeptinlinewiththehips.•Alignthecentreoftherightheelwiththecentreofthearchoftheleftfoot.Yourfeetshouldpressthegroundfirmlyandtheweightofthebodyshouldbeequallybalancedonboththefeet.•Spreadyourarmstothesides.Theyshouldbeparalleltothegroundwiththepalmsfacingdown.Extendyourtrunktotheright.•Droptherightarm sothattherighthandreachesthefrontoftherightfoot.•Now,extendtheleftarm vertically.Twistthespineandtrunkgentlyinacounterclockwisedirection.Thistime,thespineshouldremainparalleltotheground.•Stretchthearmsawayfrom oneanother.Youmayturnyourheadandlookuptointensifythespinaltwist.•Holdthepositionfor5to10breaths.Inhaledeeply.Relaxyourbodywitheachexhalation.•Repeattheposturebyswitchingthepositionofthelegs.Benefits:•Itrelievesgastritis,indigestion,flatulence,andacidity.Sinceithelpsburnfat,itishighlyrecommendedforthosehopingtoloseexcessweight.•Italsoimprovesflexibilityofthespineandcorrectsthepostureoftheshoulders.•Itmassagesthepelvicorgansandstrengthensthem.•Itreducesstiffnessintheback,neck,shouldersandknees.•Itreducesanxietyandstress.•Itimprovesbloodcirculationandstrengthensandstretchesthehips,back,arms,thighsandlegs.

Contraindications:•Thisasanashouldbeavoidedbythosewhohavemigraine,diarrhoea,bloodpressureproblemsorinjuriesoftheneckandback.•Thosewithhighbloodpressureshouldnotraisetheirhandoverheadiftheywanttotrythispose,asthestancemayraisethebloodpressure.•Beginnersshouldpracticethisundertheguidanceofanexpert.•Thosewithcervicalspondylitisshouldnotlookupfortoolong.•Thosewithaheartconditionsshouldpracticeagainstawallandavoidraisingthearm.Ratherthearm shouldrestalongthehip.

(d)ARDHAMATSYENDRASANA:Procedure:•Firstsitupwiththelegsstretchedoutstraightinfrontofyou.Keepthefeettogetherandthespineerect.•Bendyourleftleg.Placetheheeloftheleftfootbesidetherighthip,andbringtherightlegovertheleftknee.•Placethelefthandontherightkneeandtherighthandbehindyou.•Gentlytwistyourwaist,shouldersandneckinthissequencetotheright,lookingovertherightshoulder.Yourspineshouldbeerect.•Holdthepositionforafewseconds,keepingyourbreathsteady.•Exhaleandreleasetherighthandfirst,followedbythewaist,chestandthenfinallytheneck.•Situprelaxedyetstraight.Repeatwiththeotherside.Benefits:•Thetwistingpositionmassagestheabdominalorgans,increasingthereleaseofdigestivejuicesandimprovingthefunctioningofthedigestivesystem.•Itbringsrelieffrom stiffness,stressandtensionintheback.•Byopeningupthechest,itgreatlyincreasesthesupplyofoxygentothelungs.•Italsoloosensupthehipandmakesthespinemoreflexible.•Itimprovesthecirculationofblood.•Itimprovestheflexibilityofthebackmuscles,legmuscles,etc.andtonesthemuscles.Contraindications:•Pregnantandmenstruatingwomenshouldavoidthispositionasthetwistingoftheabdomenmightbetoostrongforthem•Peoplewhohavehadheart,abdominalorbrainsurgeries,andthosewithspinalproblemsandslippeddiscsshouldnotpracticethisasana.•Peoplewhohaveseverebackorneckpainshouldpracticecarefullyandunderthesupervisionofanexpert.

(e)BHUJANGASANA:Procedure:•First,youmustlieflatonyourstomach.Placeyourhandsonthesideandmakesurethetoesofeachfoottoucheseachother.•Moveyourhandstothefront,keepingthem attheshoulderlevel,andplaceyourpalmsonthefloor.

•Balancingyourbody’sweightonthepalms,breatheinandslowlyraiseyourheadandtrunk.Yourarmsshouldbebentatyourelbowsatthisstage.•Worktowardsarchingyourneckbackward.Thisisdonetoassumetheposeofacobrawitharaisedhood.Itisimportantthatyourshoulderbladesremainfirm andthatyourshouldersareawayfrom yourears.•Pressyourhips,thighsandfeettothefloor.•Holdthepositionfor15–30secondswhilebreathingnormally.•Toundothepose,slowlybringyourhandsbacktothesides.Restyourheadonthegroundbybringingyourforeheadincontactwiththefloor.Placeyourhandsunderyourhead.Thenslowlyrestyourheadononesideandbreathe.Benefits:•Itputstheabdominalmusclesandshoulderstowork,increasingthecirculationofthebloodandoxygeninthoseregionsinwhichinturnraisesthebodytemperatureandbooststhebody’smetabolism tolevelsthatarebeneficialatcontrollingdiabetes.•Itfightsacidity,indigestionandconstipation,andhelpsthepractitionerloseweight.•Itenhancesthefunctionoftheliver,kidney,pancreasandgallbladder.•Itstrengthensthearmsandshoulders.Contraindications:•Thosewithseverebackproblems,neckproblems,herniaandcarpaltunnelsyndromeandpregnantwomenshouldavoidthisyogapose.•Thosesufferingfrom stomachdisorderslikeulcersandintestinaltuberculosisshouldperform thisundertheguidanceofatrainedexpert.

(f)PASCHIMOTTANASANA:Procedure:•Thefirststepistoliedownonyourbackonamat.Yourlegsshouldbestraight.•Stretchyourhandsupward,keepingyourfingersstraight.Inhaledeeply.•Withyourarmsstillstretched,slowlyraiseyourbodyandsit.Yourspineshouldbeerectandtoesflexedtowardsyou.Breathenormally.•Slowlyraiseboththearmsstraightaboveyourheadandstretchyourback.Thisshouldbedonewhileinhaling.•Withslowexhalation,bendforwardfrom thehipjoint.Moveyourchintowardsthetoeskeepingthespineerect.•Placeyourhandsonyourlegswithoutoverexertingthem.•Ifyoucanholdyourtoes,pullonthem tohelpyougoforward.Ifdonotputunduepressuretryingtoachievethisstep.Thetrickistostartwithyouarecomfortablewith.•Stayinthispositionaslongaspossible.Thenbreatheinandrise,stretchingyourarmsaboveyourhead.•Exhaleandbringyourarmsdown,placingthepalmsontheground.

Benefits:•Whilepracticingthisasana,theintestines,gallbladderaresmoothlypressedandstimulatedenhancingtheirfunctions.•Itmassagesandtonestheabdominalandpelvicorgansandimprovesbloodcirculation.•Italsoreducesbellyfatandbringsrelieffrom constipation.

Contraindications:•Pregnantwomenandthosewhohavehadstomachoperationshouldavoidthisasana.•Incaseofadamagedandenlargedliverand/orspleenorifyouhaveaherniateddiscoracuteappendicitisitisadvisablenottopracticethisasana.

(g)PAVANMUKTASANA:Procedure:•Thisasanashouldbeperformedinthemorninginordertogetridofgasinsideyourbody.Itisparticularlyeffectivetodoitasthefirststepofyourmorningroutinesinceitwillmakeotherposeseasier.Ifnotthenallowatleastfourtosixhourstopassafteryourmeal.•Lieonyourbackonasmoothandflatsurfaceandkeepthelegsstraightandrelax.•Inhalingslowly,raiseyourlegsandbendtheknees.Bringthem graduallytowardsthechesttillyourthighstouchthestomach.•Claspyourhandsaroundyourlegstohugyourknees.Lockyourfingerstosecuretheposition.•Nexttrytotouchthekneewiththenosetip.•Holdthispositionfor20-30seconds.•Exhaleslowlyandundotheposeafteryourollfrom sideaboutthreetofivetimesrelax.•Practise3to5cyclesdaily.Benefits:•Itstrengthenstheabdominalmusclesandmassagestheintestinesandinternalorgansofthedigestivesystem.Consequentlytrappedgasesarereleasedanddigestionisenhanced.•Ithelpsburnfatinthethighs,buttocksandabdominalareatherebycontrollinglossofweight.•Italsobringsrelieffrom menstrualcrampsandpainintheback.•Itboostsbloodcirculationinthehipareas.Contraindications:•Thosewhohavehadabdominalsurgeryrecentlyoraresufferingfrom herniaorpilesmustavoidthisasana.•Pregnantwomenmustavoidthisasanainordertoavoidcausingstresstothebodyorcausingcomplications.•Itshouldalsobeavoidedbypatientsofheartproblems,hyperacidity,highbloodpressure,slippeddisc,hernia,backandneckproblemsoratesticledisorder.•Anindividualwithaneckinjuryshouldpracticethisasanawiththeirheadrestingonthefloorandonlywiththeapprovalofadoctor.

(h)SUKHASANA:Procedure:•Sitdownonthefloorasyounormallydo.Youcaneitheruseamatorathickfoldedblanketasperyourwishtomakeyourselfcomfortable.•Stretchoutyourlegsinfrontofyou,thencrossthem.•Broadenyourkneesandslipeachfootundertheoppositeknee.•Relaxyourfeetsothatthetoesrestonthefloorandtheinnerarchesarerestingbelowtheoppositeskin.Yourthighsandshinsshouldform atriangularshape.Makesurethatthereisagapbetweenyourpelvisandfeet.

•Pressyourhandssoastoallowthebuttockstositneutrally.Holdthispositionforafewsecondsandthenslowlyloweryoursitbonesbacktothesupport.•Alignyourtailboneandpubicbonesothattheyareequidistantfrom thefloor.•Restyourhandsonyourkneeswiththepalm facingdownandextendyourtailbonetowardsthefloor.Benefits:•Asthmapatientswillbenefitalotfrom practicingthisasanaasitopensuptheairpassageby broadeningthecollarbonesandchest.•Italsobringsasenseofcalmness,reducingstress,fatigueandanxiety.•Itlengthensandstrengthensthespinesandstretchesthekneesandankles.Contraindications:•Thisasanashouldbeavoidedbyindividualswithrecentorchronickneeinjuries,hipinjuries,inflammationinthekneeorhipandspinaldiscproblems.•Simplethoughitmayappear,itisalwaysadvisabletofirstlearnthetechniquefrom trainedexpert.•Ifyouexperienceextremediscomfortwhilepracticingthispose,consultahealthexpertbeforecontinuingfurther.

(i)CHAKRASANA:Procedure:•Youmaybeginthisasanawithaperformanceofbhujangasana.•Lieonthebackwiththefeetparted,bendthekneesandbringyourfeetclosertothebuttocks.•Foldyourarmsandbringthepalmsundertheshoulders.Thetwoelbowsshouldhaveashoulderwidthdistancebetweenthem.•Inhaleandpressyourpalmsagainstfloor.•Liftyourshouldersusingyourelbowsaslevers.Bothyourpalmsandfeetshouldbefirmlypressedagainstthefloorasyoudothis.•Nowraiseyourhipssothatyourspineisarchedinasemi-circularfashion.•Stretchyourarmsandlegsasmuchaspossiblesothatthehipsandchestarepushedup.Holdthispositionforatleast15-30seconds.•Toreleaseyourselffrom thispose,loweryourheadandshoulderstothefloorbybendingtheelbows.Thenyourkneesandloweryourspineandhips.Breathenormally.Benefits:•Chakrasanaopensupourlungsandstretchesourchestandshoulders.Asthisrefinestheactofbreathing,thisasanaishighlyadvantageousforasthmapatients.•Additionally,itmakestheshoulderblades,wrists,arms,legs,spine,buttocks,theheartandthemusclesofthehipsstronger.•Italsostimulatesthethyroidandpituitaryglands.Contraindications:•Thisasanaisnotrecommendedforthosewithcarpaltunnelsyndrome,backinjuries,bloodpressureproblems,headache,diarrhoea,herniaorheartproblems.•Pregnantwomentooareadvisednottotakethisasana.

(j)GOMUKHASANA:

Procedure:•Sitonthefloorwithyourlegsstretchedoutinfrontofyou.Yourspineshouldbeerect.•Gentlybendyourleftlegandbringitunderyourrightlegsothatthecalfrestsbeneaththerighthip.Foldyourrightlegandpositionthecalfabovetheleftthigh.•Stackyourrightkneeontopoftheleftone.•Nowfoldyourleftarm andplaceitbehindyourback.Theelbowshouldpointdownwards.Foldyour rightarm andbringitbehindtheshoulderwiththeelbowpointingupwards.•Stretchyourarmstillthetwohandsaretouchingeachother.Donotworryifyoucannotachievethisthefirsttime.•Stillkeepingthespinestraight,openupyourchestthenleanbackslightly.•Holdposeforaslongasyoucantakingdeepandslowbreath.Benefits:•Thisasanastrengthensthechestandeasesbreathing.Italsogetsridofstiffnessintheshouldersandtheback.•Italsotrainsanindividualtobreathecorrectlybymakingthem focusontheirownbreathing.Itincludesrelaxation,stretchingofmusclesandbringingrelieffrom frequenturination.Contraindications:•Thisasanashouldbeavoidedbythosewhohaveailmentsoftheknee,backandneck.•Overweightindividualsshouldstartslowlyandnotexertthemselvesbeyondcomfortablelimits.

(k)PARVATASANA:Procedure:•Sitonthefloorandcrossyourlegsortositinsukhasana.Analternativepositionistositdown,spreadthelegswiderthanthewidthofthehiportositinpadmasana.•Placeyourhandsinfrontofyouandinterlockthefingersenablingyourpalmstofacetowardsyou.•Exhaleandstretchyourhandsoveryourheadallthewhilekeepingyourfingersinterlocked.•Stretchyourtorsoasmuchasyoucanintheupwarddirection.Thispositionshouldbeheldforalongtimewhilebreathingnormally.•Unlockyourfingers,bringyourhandsdown,stretchyourlegsinfrontofyouandrelax.Benefits:•Itimprovesbloodcirculationandeliminatesbloodcongestion.Italsoincreaseslungcapacityaswellastheflexibilityoftheintercostalmuscles.Asthmapatientswill,therefore,findthisposeadvantageousforhealthreasons.•Ittonesthecoremuscles,aidsinimprovingthehealthofinternalorgans,andpreventspotentialonsetofmusclesandjointrelatedproblemslikecarpaltunnelsyndrome,rheumaticstiffnessandarthritis.•Italsostimulatesgrowthhormonesandreducesextrafatdepositedatthebackandthewaist.Contraindications:•Parvatasanashouldnotbeperformedbyindividualsexperiencingcomplaintsofareelingsensationorkneeproblems.

(l)MATSYASANA:Procedure:

•Lieflatonyourback,makingsureyour kneesarestraightened,andyourlegsandfeetaretogether.Placeyourhandsbesideyourbody.•Placeyourpalmsbeneathyourhipssuchthatthepalmsarefacingtheground.•Yourelbowsandforearmsshouldbenearthesidesofyourtorsoandpressedagainstthefloor.•Inhaleandliftyourchestandheadawayfrom thefloor.Exhaledeeplyasyouraiseyourheadandtorsotillyouaresittinghalfwayup.•Theweightofyourbodyshouldbesupportedbyyourforearmsandelbowsandnotyourhead.•Breathenormallyasyouholdthisbreathuntilyouareuncomfortable.•Exhaleandreleaseyourselffrom thepositionbygentlyloweringyourtorsoandyourheadtotheground.Benefits:•Thisasanaexpandsthechestbyincreasingthelungscapacityandstrengthensthebackmuscles.•Itaidsinpropernutrientabsorption,releasestensionintheshouldersandneck,tonesthepituitary,parathyroidandpinealglands.•Itstretchesthehipflexorsandintercostalmassagesthethroatanddigestiveorgansandcorrectsposture.Contraindications:•Anyindividualsufferingfrom highorlowbloodpressure,insomniaandmigraineshouldavoidthisasana.•Anyindividualwithahistoryofbackinjuryshouldavoidthispose.

(m)SHAVASANA:Procedure:•Lieflatonthefloorandmakesureyouarecomfortable.Closeyoureyes.•Placeyourlegsinsuchawaythatyourtoesarefacingsideways.Thelegsshouldbeplacedcomfortablyapart.•Placeyourarmsalongyourbodywithopenpalmsfacingupwards.Whiledoingso,leaveaspacebetweenyourbodyandarms.•Afterreachingapositiondirectyourattentiontoeveryareaofyourbody,startingfrom yourtoes.•Takeslowbutdeepbreaths,allowingyourbodytogointoastateofintenserelaxation.Avoidfallingasleep.•Onceyourbodyfeelsrelaxedandrefreshedrolltoonesidekeepingyoureyesclosed.Holdthepositionforaminuteandrisetositinsukhasana.•Breathingdeeply,becomeawareofyoursurroundingsbeforeyouopenyoureyesagain.Benefits:•Itreplenishesandrejuvenatesthebody.•Ithelpsinreducinghighbloodpressureandalsorelaxestheheartwhichkeepsanxietyincheck.•Itimprovesconcentration,memoryretentionandalsorepairsthecellsandtissues.•Itboostsenergylevelsandenhancesproductivity.Contraindications:

•Shavasanacanbedonebyanyone,unlesstheyhavebeeninstructedbytheirdoctornottolieontheirback.

(n)VAKRASANA:Procedure:•Sitdownandstretchyourlegs.Restyourhandsbesideyourthighsorbuttocks.•Keepyourrightlegstraightandstretched.•Placeyourleftfootbesidetherightkneeasyoukeepyourleftkneeraisedupward.•Inhaleandstraightenyourelbowsbyraisingtheshoulder.Asyouexhale,twistyourbodytotheleftbyplacingtherightarm bytheoutersideoftheleftkneeandwithyourrighthand,holdontotheleftankle.Thenplacethelefthandbehindthebackbyrestingthepalm onthefloor.•Turnyourheadbackwardfrom theleftside.Thefinalpositionofeachstageshouldbeheldwhilebreathingnaturally.Holdthepositionaslongasitiscomfortable.•Next,inhaleandstraightentheelbowofyourrightarm byraisingyourshoulder.Asyouexhale,releaseyourbodythatistwistedtowardstheleftbyplacingyourrighthandbythesideofrightbuttockandleftbythesideofleftbuttock.•Relaxasyoutakeadeepbreath.Repeatthesamestepsontheotherside.Benefits:•Ithelpstoreduceabdominalfat,whichcancausebackpain.Italsoimprovesthefunctioningofthespine.•Itmassagestheabdominalorgansandenhancesdigestionbyregulatingthesecretionofdigestivejuices.•Itstrengthensthekidneysandpreventsenlargementoftheliverandspleen.Contraindications:•Thisasanashouldnotbeperformedbyindividualswhohaveulcerandliverproblems.

(o)SHALABHASANA:Procedure:•Liedownonyourstomachandplacebothhandsunderneaththethighs.•Inhaleandliftupyouroutstretchedrightleg.Restyourchinontheground.•Maintainthispositionfor10to20seconds.Thenexhaleandbringbackyourlegtoitsinitialposition.•Followthesamestepswithyourleftlegandrepeatthecycle5to7times.•Inhaleandliftupbothyourlegswithoutbendingtheknees.Repeatthesameprocessforbothyourlegs2to4times.Benefits:•Itisbeneficialforthedisordersofthelowerendofthespine,especiallybackacheandsciatica.•Ithelpsinreducingextrafataroundabdomen,waist,hipsandthighs.•Ithastheabilitytocurecervicalspondylitisandspinalcordailmentsifpractiseddaily.•Itstrengthensthemusclesattheback.Contraindications:•Donotpractisethisasanaifyouhaveinjuredorweakknees.•Avoidthisposeifyouhaveinjuredankle.

D.Value-BasedQuestion

Neetialongwithherfatherwasregularatdistrictparkinearlymorning.Sherealisedthatmostofthechildrenareobese.Shealongwithherfewclassmateswantedtohelpthosechildren.Shediscussedwithherphysicaleducationteacherandtheprincipaloftheschool.Schooldecidedtoorganiseawarenessrallyfortheneighbourhood.

Answerthefollowingquestionsbasedontheabovepassage:

1.Howcanbeobesityprevented?Givetwoways.

2.Giveanytwodisadvantagesofobesity.

3.WhatvaluesareshownbyNeetiandherclassmates? (CBSE2015)

Ans.

1.Obesitycanbepreventedbyavoidingovereating,anddoingasanaslikevajrasanaandtrikonasana.2.Hypertension,liverproblem.3.Sharingknowledge,concernforothers,etc.