Education Portal for Students in India

NCERT Revision Notes for Chapter 5 Yoga Class 11 Physical Education – Topics in the Chapter

Meaning and importance of Yoga Elements of Yoga Introduction of of asanas, Pranayama, Dhyana & Yogic Kriyas Asanas related to meditation – Sukhasana, Tadasana, Padmasana and Shanshakasana Relaxation techniques to improve concentration -Yog Nidra

Meaning of Yoga • Yoga is word derived form a Sanskrit word “Yuj’ meaning to join or union. Yoga is defined as joining the individual self with the divine or universal spirit. • It is a science of development of man’s Consciousness. • Yoga is ancient Indian Practice. Elements of Yoga The main aim of yoga is to control over the mind. This is Possible only follow to eight fold Paths or eight steps also know as “Ashtang Yoga”. This system was Develop by Maharashi Patanjali. Introduction to Asanas, Pranayam, meditation & yogic Kriyas • Asana: According to Patanjali Means “Sthiram Sukham Asanam” i.e. • Meditation: Meditation or Dhyana is a process of Complete Constancy of Mind. It is a prior stage of samadhi. • Yogic Kriya/Shudhi Kriya: Yogic Kriya Cleansing techniques that cleanses Various internal as well as external organs of the body. There are six yogic kriyas also known as “Shatkarmas”. Body Related Benefits of Asanas and Pranayams • Improve Concentration Power • Reduce Fatigue • Improve Function Heart and digestive System • Improve Breathing System • Increase Flexibility • Correct Body Posture • Rehabilation of Injuries • Activate All Body System • Improve Overall Health Yoga for Concentration and Related Asanas → Yoga works on changing our internal make-up.

According to a recent study conducted at the university of Ellinois at Urbana, Champaign, practicing → Yoga daily for 20 minutes can improve brain function and actually focus better on daily task at hand. → Yoga helps to improve concentration and focus by calming the mind and getting rid of distracting thoughts.

→ Here are 5 eassiest effective Yoga asanas you need to try to boost concept rating and jump start your brain. • Tadasana (Mountain posa) • Vrikshasana (Trace pose) • Savasana (Corpse pose) • Padmasana (Lotus pose) • Bhramari Pranayama Tadasana (Mountain Posa) → This asana is considered as base or the mother of all asanas, from within the other asanas emerge. → Tadasana increases the levels of oxygen in the spinal cord and frontal part of the brain. → It improves concentration and boosts energy. Word Meaning of Tadasana → ‘Tada’ is sanskrit word, which meaning is ‘palm tree’, another meaning is mountain and meaning of asana is posture or ‘seal’ so this asana is called Tadasana. → It is also known as easy sitting pose. → It is one of the simplest pose for meditation suited for all beginners. → Sukhasana comes from the Sanskrit work ‘Sukham’ which can mean ‘comfort’, ‘easy’, ‘joyful’. → It can be done by all age group of People. Shashankasana → The Sanskrit home for Hare pose is Shashankasana. The meaning of ‘Shashank’ is moon. → Shashank itself is made up of two words ‘shash’ meaning ‘hare, and ‘ank’ meaning ‘lap’. → The Shashankasana pose is said to benefit the practitioners by helping in calming the nerves and providing a feeling of tranquility. Word Meaning of Padmasana → Padmasana is a Sanskrit word which means “lotus flower” so it’s also known as the “Lotus pose”. → It is so called because of the lotus- like formation which made by our legs during this asana. → Another name of Padmasana is “kamalasan”. → A yoga routine provides deep restoration to your body and the mind. → It’s ideal to end your yoga sequence with yoga nidra (yogic sleep) In yoga nidra, we consciously take our attention to different parts of the body and relax them. → Simply described as effortless relaxation, yoga nidra is an essential end to any yoga pose sequence.
View complete answer

What is yoga class 11 PE?

The term yoga is derived form a Sanskrit word ‘Yuj’ which means join or union. In fact joining the individual self with the divine or universal spirit is called yoga. It is a science of development of man’s Consciousness.
View complete answer

What is yoga class 11 or asana?

An asana is a body posture, originally and still a general term for a sitting meditation pose, and later extended in hatha yoga and modern yoga as exercise, to any type of position, adding reclining, standing, inverted, twisting, and balancing poses.

The Yoga Sutras of Patanjali define “asana” as ” is steady and comfortable”. Patanjali mentions the ability to sit for extended periods as one of the eight limbs of his system, Asanas are also called yoga poses or yoga postures in English. The 10th or 11th century Goraksha Sataka and the 15th century Hatha Yoga Pradipika identify 84 asanas; the 17th century Hatha Ratnavali provides a different list of 84 asanas, describing some of them.

In the 20th century, Indian nationalism favoured physical culture in response to colonialism, In that environment, pioneers such as Yogendra, Kuvalayananda, and Krishnamacharya taught a new system of asanas (incorporating systems of exercise as well as traditional hatha yoga).

1. Among Krishnamacharya’s pupils were influential Indian yoga teachers including Pattabhi Jois, founder of Ashtanga vinyasa yoga, and B.K.S.
2. Iyengar, founder of Iyengar yoga,
3. Together they described hundreds more asanas, revived the popularity of yoga, and brought it to the Western world.
4. Many more asanas have been devised since Iyengar’s 1966 Light on Yoga which described some 200 asanas.

Hundreds more were illustrated by Dharma Mittra, Asanas were claimed to provide both spiritual and physical benefits in medieval hatha yoga texts. More recently, studies have provided evidence that they improve flexibility, strength, and balance; to reduce stress and conditions related to it; and specifically to alleviate some diseases such as asthma and diabetes.
View complete answer

What is yoga in physical education class 11 Brainly?

Answer. Explanation: Yoga as exercise is a physical activity consisting mainly of postures (asanas), often connected by flowing sequences called vinyasas, sometimes accompanied by rhythmic breathing (pranayama), and often ending with relaxation (lying down in savasana) or meditation.
View complete answer

What is yoga short note?

Yoga is an ancient practice that builds strength and awareness and brings together the mind and body. It includes breathing exercises, meditation and asanas or poses that stretch and flex various muscle groups. These asanas are designed to encourage relaxation and reduce stress.

The importance of yoga cannot be stressed enough. There are different kinds of yoga practices. There are beginner classes in every style, and the modifications in every yoga pose make it possible for anyone to start. So whether you have a sedentary lifestyle or you’re a professional athlete, size and fitness levels do not matter.

There are many advantages of yoga, Practising yoga is said to come with many physical and psychological wellness benefits. Read on to know more about yoga and its benefits,
View complete answer

What is yoga science answer?

The old Sanskrit word Yoga is defined as. It means that Yoga is the science that teaches us to bring the Chitta under control from the state of change. The Chitta is the stuff from which our minds are made and which is being constantly churned into waves by external and internal influences.
View complete answer

What is yoga full form?

The full form of YOGA is ‘ Y our Objectives Guidelines and Assessment ‘. Yoga is a branch of religious and spiritual traditions, which are derived from the ancient Indian practice of Hinduism.
View complete answer

Why is yoga important 11?

Meaning and Importance of Yoga: – Meaning: The term ‘yoga’ is derived from a Sanskrit word ‘Yuj’ which means join or union. In fact, joining the individual self with the divine or universal spirit is called yoga. Patanjali: ‘Checking the impulses of mind is Yoga.’ Mahrishi Ved Vyas: ‘Yoga is attaining trance.’ In Bhagwat Gita, Lord Krishna says, “Skill in actions or efficiency alone is yoga.” Yoga as on Indian Heritage: History of yoga is as old as the history of Indian culture. Although, there is no written proof in this regard. Yoga is known as the heritage of India only should go through the related periods of history. Elements of yoga: Around 147 BC, Patanjali developed a system of yoga that contains Eight steps also known as ‘Astanga Yoga. Introduction to Asanas, Pranayama, Mediation and yogic Kriyas : Asanas: Asana is ‘to be seated in a position that is firm and relaxed’ for extended periods. Pranayama: Pranayam means extension of the breath of extension of the life force. ‘Prana’ means life force and ‘Ayama’ means control.

There are three parts of Pranayama: 1. Purka – Means inhalation 2. Rechaka – Means exhalation 3. Kumbhaka – Means retaining the breath Types of Pranayam: Suryabhedi, Ujjayi, Sheetkari, Sheetle, Bhastrika, Bhramari, Plavini, Moorchha etc. Meditation: Meditation: means concentration of mind, resulting in Samadhi.

Yogic Kriya: Yogic Kriya are cleansing techniques that cleanses various internal as well as external organs of the body. There are six yogic kriyas also known as ‘Khsatkarm Kriyas’.1. Neti 2,Dhayti Kriya 3. Basti Kriya 4.Kapalabhati Kriya 5.Trataka Kriya 6.Nauli Kriya Body related benefits of Asana and Pranayam: Improves concentration power, correct body posture, Rehabilitation of injuries, Increases flexibility, Improves breathing system, Improves function of heart, Improves digestive system, Improve overall health, Improves coordination of function between neurology and muscles.

Classification	BMI
Underweight	<18.5
Normal Weight	18.5 – 24.9
Over Weight	25.0 – 29.9
Class I Obesity	30.0 – 34.9
Class II Obesity	35.0 – 39.9
Class III Obesity	≥ 40.0

Diabetes: Diabetes is a metabolism disorder in which the person has high blood glucose may be either due to inadequate production of insulin or the body cells do not respond properly to the insulin produced by the pancreas. There are two types of diabetes.1.

Type I diabetes: In this type of diabetes, the body does not produce insulin.2. Type II diabetes: In this stage of diabetes, the body does not produce enough insulin for proper functioning of the cells in the body and do not react to insulin. Hypertension: High blood pressure or hypertension means high pressure in arteries.

It is measured in mm/Hg. Back pain: Back pain is a pain felt in the back that usually originates from the muscles, nerves, bones, joints or other structures in the spine. Main causes of back pain are lack of physical activities, lack of flexibility, smoking, excessive pressure on back etc.
View complete answer

What is yoga definition Class 12?

Physical Education Class 12 Important Questions Chapter 3 Yoga and Lifestyle Physical Education Class 12 Important Questions Chapter 3 Yoga and Lifestyle is part of, Here we have given Physical Education Class 12 Important Questions Chapter 3 Yoga and Lifestyle.1 Mark Questions Question 1.

It helps to prevent acidity and ulcers by improving the digestion. It is a good meditative pose for those suffering from sciatica and severe lower back problems.

Question 4. Explain the contraindication of Hashana. Answer: In case of shoulder or neck injuries, experiencing dizziness while staring upwards and in case of any other medical concerns. Question 5. Discuss the two contraindications of Trikonasana. Answer: Two contraindications of Trikonasana are as follows

Avoid doing this if suffering from migraine, diarrhoea, low or high blood pressure. Avoid if having a problem of neck and back injuries.

Question 6. What do you understand by the Ardha Matsyendrasana? Answer: Ardha Matsyendrasana or the half spinal twist. pose is one the main asanas practised in hatha yoga. This yoga helps in stimulating the liver. It is also therapeutic for asthma and infertility etc. Question 7. Discuss any two benefits of. Paschimottasana. Answer: Two benefits of Paschimottasana are as follows

It helps to remove constipation and digestive disorder. It reduces headache, anxiety and insomnia.

Question 8. Write any two benefits of Pawanmuktasana. Answer: Two benefits of Pawanmuktasana are as follows

It helps to strengthen the back muscles and cure back pain. It cures acidity, indigestion and constipation.

Question 9. Write any two benefits of the Gomukhasana. Answer: The two benefits of Gomukhasana are as follows

It is helpful in the treatment of sciatica. It enhances the workings of the kidneys by stimulating it, thus helping those suffering from diabetes.

Question 10. State two contraindication of Tadasana. : Answer: The two contraindications of Tadasana are as follows

Avoid during insomnia. Avoid during low blood pressure.

3 Marks Questions Question 11. Explain Yoga and Asana. Answer: Yoga The term yoga is derived from the. Sanskrit word ‘Yuj’. Yoga means union of the individual consciousness or soul with the universal consciousness or spirit: Yoga is not only a physical exercise but the infinite potentials of the human mind and soul.

The science of yoga imbibes the complete essence of the way of life. Asana It refers to the position in which a person sits/stands to do yoga. Asanas are beneficial for the muscles, joints, cardiovascular system, nervous system and lymphatic system. It prevents from lifestyle diseases. It strengthens and balances the entire nervous system.

Question 12. State the benefits and contraindications of Bhujangasana in the context of diabetes. Answer: There are many benefits as well as contraindications of Bhujangasana. These are as follows Benefits

It improves blood circulation and energises the heart. It decreases menstrual irregularities in females. It strengthens muscles of chest, shoulders, arms and abdomen. It is effective in uterine disorder. It improves the function of reproductive organ. It improves the function of liver, kidney, pancreas and gall bladder. It helps to lose weight.

Contraindications

Avoid during pregnancy. People having a hernia problem and backache should not do this asana. Avoid those who are suffering from ulcer, heart problem or any surgeries like spine and brain.

Question 13. Explain the procedure of Pawanmuktasana. Answer: There are following ways to do this asana

This is done in lying position. Lie flat on the back and keep the legs straight, relax, breathe deeply and regularly. Inhale slowly and lift the legs and bend in the knees. Bring upwards to the chest till the thigh touches to stomach. Hug the knees in place and lock the fingers. Place the nose tip between the knees. Exhale slowly and come back to the original position i.e. Shavasana. This is very beneficial for stomach abs. The results are very impressive.

Question 14. Explain the procedures of Paschimottasana. Answer: There are following ways to do this asana

This is done in sitting posture. Sit on the floor with the outstretched legs. Inhale and lengthen the abdomen then lift the chest. Exhale, bend forward from the hips. Keep the shoulders open and the head up. Reach forwards and hold the big toes in a lock with the middle and index fingers. Inhale, lengthen the torso, bring the sternum forward. Exhale, bring the chest and abdomen down to the thighs and the elbows out to the sides. Stay in this position for 5 deep breaths and relax the muscles while exhaling. Focus on stretching the hamstrings rather than getting the head to the knees.

Question 15. Write detail about the benefits of Hastasana. Answer: There are some benefits of Hastasana as follows

It stretches the complete body and provides a good message to the arms, spine, upper and lower back ankles, hands, shoulders, calf muscles and thighs. It stretches the organs of the stomach and as a result, enhances the digestive system and increases the capacity of the lungs. This asana helps in enhancing the blood circulation of the body. It helps in enhancing the body postures. It helps in alleviating nervousness and melancholy along with providing a sense of achievement. It helps in tightening the abdomen and helps in easing sciatica.

Question 16. State the contraindication of Gomukhasana and Bhujangasana. Answer: There are following contraindications of Gomukhasana

Those who are suffering from shoulder, knee or back pain should avoid this. Suffering from any kind of knee injury/problem avoid this.

There are following contraindications of Bhujangasana

Avoid during pregnancy. People having a hernia problem and backache should not do this asana. Avoid those who are suffering from ulcer, heart problem or any surgeries like spine and brain.

Question 17. Discuss the procedure of Tadasana for back pain. Answer: There is the procedure of Tadasana as follows

This is a standing asana. Stand straight with the feet together. Slowly lift the toes and place them back on the floor. Pull up the kneecaps and squeeze the thighs. Inhale and lift up from the waist. Breathe and hold for 4 to 8 breaths. Exhale and drop the shoulders down.

Question 18. Explain the benefits and contraindications of Vakrasana. Answer: There are following benefits of Vakrasana

It reduces belly fat. It improves the function of both spinal cord and nervous system. It controls diabetes and strengthens kidneys. It kindles adrenal gland to function properly. It helps to control waist, back pain and chronic back pain.

Contraindications

Avoid if suffering from ulcer and enlargement of liver. Avoid suffering from severe back pain, ulcer and hernia.

5 Marks Questions Question 19. Elaborate the benefits of asanas of Sukasana, Tadasana and Shalabhasana. Answer: There are various benefits of these asanas Benefits ‘of Sukasana

It helps to make the back stronger and elongate the knees and ankles. It is beneficial for opening up of the groin, hips as well as the outer thigh muscles. It relieves from physical and mental tiredness, strengthens the state of peacefulness and eliminates worries from the person’s mind. It can relive from backache as well as pain.

Benefits of Tadasana

It improves body posture and reduces flat feet problem. Knees, thighs and ankles become stronger. Buttocks and abdomen get toned. It helps to alleviate sciatica. It also makes the spine more agile. It helps to increase height and improve balance. It regulates digestive, nervous and respiratory systems.

Benefits of Shalabhasana

It is beneficial in spine problem. It is helpful for backache and sciatica pain. It is helpful to remove unwanted fats around the abdomen, waist, hips and thighs. It can cure cervical spondylitis and spinal cord ailments. It gives flexibility to the back muscles and spine. It can strengthen the shoulders and neck muscles.

Question 20 Explain the contraindications of Trikonasana, Ardha, Matsyendrasana and Bhujangasana. Answer: Contraindications of Trikonasana

Avoid doing this if suffering from migraine, diarrhoea, neck and back injuries. Those with high blood pressure may do this pose but without raising their hand overhead, as this may further raise the blood pressure.

Contraindications of Ardha Matsyendrasana

Avoid during pregnancy and menstruation due to the strong twist in the abdomen. People with heart, abdominal or brain surgeries should avoid this asana. Avoid those who are having peptic ulcer or hernia. Those with severe spinal problems should avoid. Those with mild slipped disc can benefit but in severe cases it should be avoided.

Contraindications of Bhujangasana

Avoid during pregnancy. People having a hernia problem and backache should not do this asana. Avoid those who are suffering from ulcer, heart problem or any surgeries like spine and brain.

Question 21. What are the procedure of Tadasana, Pawanmuktasana and Ardha Chakrasana? Answer: Procedure of Tadasana

This is a standing asana. Stand straight with the feet together.: Slowly lift the toes and place them back on the floor. Pull up the kneecaps and squeeze the thighs. Inhale and lift up from the waist. Breathe and hold for’4 to 8 breaths. Exhale and drop the shoulders down.

Procedure of Pavyanmuktasana

This is done in a lying position. Lie flat on the back and keep the legs straight, relax breathe deeply and regularly. Inhale slowly and lift the legs and bend in the knees. Bring upwards to the chest till the thigh touches to stomach. Hug the knees in place and lock the fingers. Place the nose tip between the knees. Exhale slowly and come back to the original position i.e. Shavasana. This is very beneficial for stomach abs. The results are very impressive.

Procedure of Ardha Chakras ana

This is a standing asana. Stand straight and arms alongside the body. Balance the weight equally on both feet. Breathing in, extend the arms overhead, palms facing each other. Bend backwards, push the pelvis forward, keeping the arms in line with the ears, elbows and knees straight, head up, and lifting the chest towards the ceiling. Breathing out, bring the arms down and relax.

Question 22. Elucidate the benefits and contraindication of Vakrasana and Vajrasana. Benefits of Vakrasana Answer:

It reduces belly fat. It improves the function of both the spinal cord and nervous system. It controls diabetes and strengthens kidneys. It kindles adrenal gland to function properly. It helps to control waist back pain and chronic back pain.

Contraindications of Vakrasana

Avoid if suffering from ulcer and enlargement of the liver. Avoid suffering from severe back pain, ulcer and hernia.

Benefits of Vajrasana

It enhances blood circulation. It helps to improve digestion. Food gets digested well if one sits in Vajrasana after taking meals. It relieves excessive gas trouble or pain. Nerves of legs and thighs are strengthened. It helps to make knee and ankle joints flexible. It prevents certain rheumatic diseases.

Contraindications of Vajrasana

Avoid if acute trouble or stiffness in foot, ankle and knees. Avoid during slip disc conditions.

Value-Based Question Question 23. Yoga is vital for healthy and happy life. When we do yoga postures, our body gets sufficient stretching and strain. Stretching is very important for active and healthy lifestyle. Secondly when we do yoga, the blood circulation and pulse rate maintain normal.

1. Yoga and asanas gives peace of mind.
2. That’s why yoga is important.
3. Yoga is the only form of physical exercise which brings a change in your overall personality.
4. It is not just for body to weight loss, better immune system, but it develops our personality as well (stress free, peace of mind, positive attitude).

It revitalises and re-energises both mind and body if one is committed and pursues it regularly. In a nutshell how we breathe, is necessary for life, in the same way yoga is necessary to channelise our body and mind. It enlightens our inner chakras and makes the body functioning systematically.

1. I) Why yoga is important for happy life? (ii) How did yoga help to develop our personality? Answer: (i) Yoga is the source of vital and inner energy of our body and mind.
2. It gives us peace of mind which ultimately helps to revitalise our lifestyle.
3. Ii) As we know that yoga is very much helpful for peace and to revitalise the body.

Doing yoga makes immune system strong, strong physique, stress-free etc. Therefore, it helps to develop our personality. We hope the Physical Education Class 12 Important Questions Chapter 3 Yoga and Lifestyle help you. If you have any query regarding Physical Education Class 12 Important Questions Chapter 3 Yoga and Lifestyle, drop a comment below and we will get back to you at the earliest.
View complete answer