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CBSE Class 12 Physical Education –Chapter 3 Yoga and Lifestyle- Study Materials

NCERT Solutions Class 12 All Subjects Sample Papers Past Years Papers

Physical Education Class 12 Important Questions Chapter 3 Yoga and Lifestyle

1 Mark Questions Question 1. Define yoga. Answer: Yoga is an ancient science that harmonises the body, mind and spirit. Question 2. Briefly write about Asana. Answer: Asanas refer to many positions in which a person sits or stands to make various postures. Question 3. Write any two benefits of Vajrasana in obesity. Answer: Two benefits of Vajrasana are as follows

• 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

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.
• 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

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

• Stand straight with the feet together.:
• Breathe and hold for’4 to 8 breaths.

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.

Procedure of Ardha Chakras ana

• 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 improves the function of both the spinal cord and nervous system.
• It helps to control waist back pain and chronic back pain.

Contraindications of Vakrasana

• Avoid if suffering from ulcer and enlargement of the liver.

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. Yoga and asanas gives peace of mind. That’s why yoga is important. Yoga is the only form of physical exercise which brings a change in your overall personality. 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. (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. It gives us peace of mind which ultimately helps to revitalise our lifestyle. (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.

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Yoga & Lifestyle Class 12 Notes PDF (Handwritten Short Notes)

The Yoga & Lifestyle class 12 notes are prepared so that students can perform well in the questions related to the chapter. As in the class 12 notes of Yoga & Lifestyle, all topics are explained in a brief way so that students don’t face any difficulty in preparation. The concepts of Yoga & Lifestyle are explained in such a way that it improves innovative skills of students.

The Yoga & Lifestyle class 12 notes can be useful for both teachers and students as it helps them to be organised. Organised preparation can help both students and teachers to complete Yoga & Lifestyle quickly. Organisation can also help students to overcome unnecessary distractions while completing the chapter Yoga & Lifestyle. 

Yoga & Lifestyle Notes PDF

The Chapter Yoga & Lifestyle may be considered as complicated for some students so it needs to be revised properly. For proper revision, students can go through the Yoga & Lifestyle notes PDF. The Class 12 Notes of Yoga & Lifestyle are created by our subject matter experts with proper research. Through these, students can attempt the questions related to Yoga & Lifestyle in a creative way. 

Where Can Students Find Yoga & Lifestyle Class 12 Notes?

Students can find the Yoga & Lifestyle class 12 notes from the Selfstudys website, steps to download are clearly explained on the page: 

• Visit the Selfstudys website. 
• Click the navigation bar, select NCERT Books & Solutions from the list. 
• A drop down menu will appear, select NCERT notes from the given list.  

• A new page will appear, select class 12 from the list of classes. 
• Click Physical Education from the list of subjects.

• Again a new page will appear, select the chapter Yoga & Lifestyle. 

Characteristics of Yoga & Lifestyle Class 12 Notes

Before preparing Yoga & Lifestyle class 12 notes, students need to know about the characteristics of it so that they can improve their confidence level: 

• Important Points are Given: Important points of the chapter Yoga & Lifestyle are explained in the class 12 notes so that students can obtain the summary of the chapter.  
• Flow Diagrams are Provided: A flow diagram generally depicts the definitions; some of the concepts are explained through flow diagrams in Yoga & Lifestyle class 12th notes. With the help of flow diagrams, students can improvise their efficiency for Yoga & Lifestyle.  
• Have Eye Catching Format: Content explained in the Yoga & Lifestyle notes have a very attractive format as it provides many diagrams so that students can improvise their creativity. Accordingly, students can attempt the Yoga & Lifestyle questions in a creative way.  
• According to Latest Syllabus: The topics and concepts in Yoga & Lifestyle are arranged and explained according to the latest syllabus. Through this, students can have updated knowledge of the subject Physical Education. 
• Topics are Covered: Each and every topic of Yoga & Lifestyle in the Physical Education Class 12 Notes are covered in short ways so that students can take a look while revising. 

Why Should Students Consider Yoga & Lifestyle Class 12 Notes?

Students should consider the Yoga & Lifestyle notes as it provides many benefits, those benefits are: 

• Provides Better Visual Learners: Some students have the habit of visualising the topics and concepts while completing the chapter; class 12 students can improve their visualising skills through the Yoga & Lifestyle class 12th notes.  
• Provides Factual Information: Factual information is that information which focuses on accurate facts and theories; notes of Yoga & Lifestyle class 12 provides factual information. As the class 12 notes of Yoga & Lifestyle provides accurate information, students can easily trust the resources.  
• Helps in Consistency: Being consistent for a student means to focus on the topics while preparing; students can improve the consistency with the help of notes of Yoga & Lifestyle.  
• Improves Attentiveness: It is very important for students to be alert and attentive while preparing for the Physical Education exam; students can improve their attentiveness with the help of class 12 Yoga & Lifestyle notes. 
• Saves Time: Time is considered to be the most precious one for a student to score good marks in class 12 Physical Education, they can save the time for searching good resources through the Yoga & Lifestyle notes.  

How to Complete Yoga & Lifestyle With The Help of Notes? 

It is necessary for students to create their own strategy plan to complete the chapter Yoga & Lifestyle with the help of class 12 notes, those important strategies are: 

• Go Through the NCERT Textbook: First, students need to complete the chapter Yoga & Lifestyle through the class 12 NCERT textbook.  
• Prioritise High Weightage Topics: It is advisable for students to prioritise with high weightage topics of the chapter Yoga & Lifestyle. Students can get an idea about the high weightage topics with the help of Yoga & Lifestyle class 12 notes. Accordingly, students can score well in those questions which are related to the chapter Yoga & Lifestyle.  
• Try to Replicate the Exam Scenario: While practising questions of the Yoga & Lifestyle, students are advised to replicate the exact exam scenario. Through this, students can reduce the anxiety while attempting the class 12 Physical Education board exam.  
• Complete the Subjective Practise: Practise more and more subjective questions: MCQ, short type questions of Yoga & Lifestyle. Students can complete the subjective questions with the help of Yoga & Lifestyle notes. 
• Try to Develop Time Management Skills: No work can’t be done without proper time management. Students can improve their time management skills while completing Yoga & Lifestyle by following the study plans, achieving the daily goals, etc. Students can also increase their time management skills with the help of notes of Yoga & Lifestyle. 
• Revise: Revising topics is very important for students to remember the important points, students can easily revise the chapter with the help of notes of Yoga & Lifestyle. 
• Don’t Skip a Day: While preparing for the Yoga & Lifestyle, it is advisable for students to not skip a day in preparation. Like, students need to be very consistent in covering the topics included in notes of Yoga & Lifestyle class 12. 

How to Boost the Preparation Level With the Help of Yoga & Lifestyle Class 12 Notes? 

Students can boost their preparation level with the help of Yoga & Lifestyle class 12 notes, tips to boost the preparation level are: 

• Avoid Cramming: With the help of Yoga & Lifestyle class 12th notes, students can avoid cramming: to learn a large amount of information. By avoiding cramming, students can boost their preparation level for Yoga & Lifestyle.  
• Can Grasp Better: The Yoga & Lifestyle notes can help students to grasp better that is to learn and understand topics and concepts in a better way. Accordingly students can boost their preparation level for class 12 Physical Education chapter: Yoga & Lifestyle.  
• Improves Comprehension Skills: The notes of Yoga & Lifestyle class 12 can aid students to improve their comprehension skills: enables them to present solutions in the best way possible. Through this students can improvise their preparation strategy to complete Yoga & Lifestyle. 
• Can Create Their Own Strategy: Students can create their own strategy plan with the help of notes of Yoga & Lifestyle, accordingly they can enhance their preparation level. Enhanced preparation can help students to score well in the questions related to Yoga & Lifestyle. 
• Provides New Ideas: The class 12 notes of Yoga & Lifestyle can help students to provide new ideas to understand the concepts, accordingly they can form relevant answers to questions. This can help students to elevate their preparation level for the chapter Yoga & Lifestyle. 

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Yoga and Lifestyle Class 12 Notes Physical Education

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Yoga and Lifestyle class 12 Notes Physical Education in PDF are available for free download in myCBSEguide mobile app. The best app for CBSE students now provides Yoga and Lifestyle class 12 Notes Physical Education latest chapter wise notes for quick preparation of CBSE board exams and school based annual examinations. Class 12 Physical Education notes on chapter 3 Yoga and Lifestyle are also available for download in CBSE Guide website.

Class 12 Physical Education notes Chapter 3 Yoga and Lifestyle

Download CBSE class 12th revision notes for chapter 3 Yoga and Lifestyle in PDF format for free. Download revision notes for Yoga and Lifestyle class 12 Notes and score high in exams. These are the Yoga and Lifestyle class 12 Notes prepared by team of expert teachers. The revision notes help you revise the whole chapter 3 in minutes. Revision notes in exam days is one of the best tips recommended by teachers during exam days.

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CBSE Class 12 Physical Education Revision Notes Yoga and Lifestyle

Meaning of  Asanas

To sit in a comfortable position for everlasting period of time is called asana.

Asanas as preventive measure

Asanas can be preventive measures as they provide following physiological benefits which ultimately helps in avoiding various lifestyle disease. The following are the benefits of asanas for prevention of diseases:

a) Bones and joints become strong: By performing regular asana, the bones, cartilages, and ligaments become strong. Along with this, height of children is enhanced.

b) Circulation of blood becomes normal: By performing asana regularly, the stroke volume as well as cardiac output increases because cardiac muscles start working more strongly and efficiently. Blood circulation becomes proper and blood pressure normalizes and stabilizes.

c) Immune system is strengthened:   By regular practice of asana, our immune system is strengthened. As a result, our body becomes less prone to diseases.

d) Respiratory organs become efficient: By performing asana regularly, the respiratory organs become efficient. The vital air capacity increases up to 6000cc. The size of lungs and chest also enhances.

e) Efficiency of excretory system enhances: By regularly performing asana the efficiency of excretory system enhances. As a result, the waste products such as lactic acid, acid phosphate, urea, uric acid etc. are excreted quickly and properly which in turn help in delaying fatigue.

f) Muscles become strong: by performing asana regularly, muscles of the body become strong. The efficiency of the muscles increases. Fat does not accumulate in the body. In fact, the appearance the body enhances. The size of the muscles also increases.

Obesity is that condition of the body in which the amount of fat increases to extreme levels.

Procedure, benefits and contraindications for Vajrasana

It is a meditative asana. Kneel down on the ground with your knees, ankle and toes touching the ground. Your toes should be stretched backwards. Now place your palms of both hands on the knees. The upper body should be straight. At this time, the breathing should be deep, even and slow.

a) It is helpful for concentration.

b) It is helpful in curing dysentery, back pain and chest diseases.

c) It enhances memory.

d) It cures problems related to menstruation.

e) It cures mental stress.

f) It strengthens the pelvic muscles.

g) It removes postural defects.

h) It prevents hernia and gives relief from piles.

Contraindications  

a) A person suffering from joint pain should not perform vajrasana.

b) The individuals who have any spinal column problem should not perform vajrasana.

c) The individuals who have some difficulty in movement should practice vajrasana with a lot of acre.

Procedure, benefits and contraindications for padahastasana

Bend forward until the fingers or palms of the hands touch the floor on either side of the feet. Try to touch the knees with the forehead. Do not strain. Keep the knees straight. Exhale while bending forward. Try to contract the abdomen in the final positionto expel the maximum amount of air from the lungs.

Benefits of Pada Hastasana:

a) It makes the body very flexible.

b) It stretches the leg and back muscles.

c) It helps to eliminate excess belly fat.

d) It makes the spine flexible and tones the nerves.

e) It improves blood circulation.

f) It improves digestion and removes constipation.

Contraindications: The individuals who have back pain should avoid this asana. At  least, they should not bend forward fully. They can bend themselves only as far as comfortable.

Procedure, benefits and contraindications for Ardh Matseyendrasana

the left heel is kept under right thigh and the right leg is crossed over the left thigh. After that hold the right toe with left hand and turn your head and back to the right side. In this position move the trunk sideways. Then Perform the same sasna in the reverse position.

Benefits of Ardh Matseyendrasana.:

a. It keeps gall bladder and prostate gland healthy.

b. It enhances the stretch ability of back muscles.

c. It alleviates digestive ailments.

d. It regulates the secretion of adrenaline and bile and thus is recommended in

yogic management of diabetes.

e. It is also helpful in treating sinusitis, bronchitis, constipation, menstrual

disorder, urinary tract disorder and cervical spondylitis.

 Contraindications:

a.Women, who are two or three months pregnant, should avoid practicing this

b.The individuals who suffer from peptic ulcers, hernia, and hypothyroidism should practice this asana under expert guidance.

c.The individuals who have the problem of sciatica or sleep disc may benefit from asana but they need to take great care while doing this asana.

Procedure, benefits and contraindications for Trikonasana

First of all stand with your legs apart. Then raise the arm sideways up to the shoulder level. Bend the trunk sideways and raise the right hand upward. Touch the ground with left hand behind left foot. After sometime, do the same asana with opposite arm in the same way.

a) It strengthens the legs, knees, arms and chest.

b) It helps in improving digestion and stimulates all body organs.

c) It increases mental and physical equilibrium.

d) It reduces stress, anxiety, back pain and sciatica.

e) It helps in increasing height.

f) It helps in reducing obesity.

g) It enhances blood circulation.

h) It is also helpful in reducing extra fat around the waistline.

Contraindications of Trikonasana:

a) If you are suffering from diarrhea, low or high blood pressure, back injury or migraine, avoid the practice of trikonasana.

b) The individuals having cervical spondylosis should not perform this asana.

Diabetes is such a disorder that it causes sugar to build up in our blood stream instead of being used by the cells in the body.

Procedure, benefits and contraindications for Pawanmuktasana

lie down on you back on a plain surface. Keep your feet together and place your arms beside your body. Take a deep breath. When you exhale bring your knees towards your chest. At the same time press your thighs on your abdomen. Clasp your hands around your legs. Hold the asana when you breathe normally. Every time you inhale, ensure that you loosen the grip. Exhale and release the pose after you rock and roll from side to side three times.

Benefits of Pawanmuktasana:

a) It eases the tension in lower back.

b) It enhances the blood circulation in pelvic area.

c) It stimulates the reproductive organs.

d) It helps to cure menstrual disorders.

e) It helps in reducing the fats of the thighs, buttocks and abdominal area.

f) It strengthens the abdominal muscles.

g) It also massages the intestines and organs of digestive system which helps in releasing the gas and thus improves digestion.

h) Relieves constipation.

Procedure, benefits and contraindications for Bhujangasana:

Procedure of Bhujangasana: In this asana the shape of the body remains like a snake that is why it is called Bhujangasana. In order to perform this asana, lie down on the belly on the ground. Keep your hands near the shoulders. Keep your legs close together. Now straiten up your arms slowly, raise the chest. Your head should turn backwards. Keep the position for sometime. Then get back to the former position. For good results, perform this asana for 4 to 5 times.

Benefits of Bhujangasana:

a) It alleviates obesity.

b) It provides strength and agility.

c) It cures the disorders of urinary bladder.

d) It cures the disease of liver.

f) It makes the vertebral column flexible and thin.

g) It cures gas disorders, constipation and indigestion.

h) It strengthens the muscles of hands.

Contraindications of Bhujangasana:

a) People suffering from hernia, back injuries, headaches, and recent abdominal surgeries should not perform this asana.

b) Pregnant women should not perform this asana.

Procedure, benefits and contraindications for Shalabhasana

Procedure of Shalabhasana: Lie down in prostate position. Spread the thigh    backwards. Hold your fists and extend arms. Keep your fists under the thigh and then raise your legs slowly as high as you can. For best results hold this position for 2 to 3 minutes and then lower your legs slowly. Repeat the same action for 3 to 5 times.

Benefits of Shalabhasana:

a. It improves posture.

b. It stimulates the body organs.

c. It helps in relieving stress.

d. It alleviates lower back pain.

e. It helps in removing constipation.

f. It provides relief to persons who have mild sciatica and slip disc problem.

g. It strengthens the muscles of the spine, buttocks and back of the arms and legs.

The pain which is felt in the back usually originates from the bones, joints, muscles and nerves etc is called back pain. It may be in the cervical, thoracic or lumbar region.

Procedure of Tadasana: Stand up in attention position. Lift your arms upwards. Stretch your hands upwards. Raise your heels, and come on your toes. Also pull up your body upwards. After some time breathe out slowly and come to the previous position. Repeat the same exercise for 10 to 15 times.

Benefits of Tadasana:

a) It is helpful in developing physical and mental balance.

b) It reduces obesity.

c) It cures constipation.

d) It cures digestive problems.

e) It improves body posture.

f) It alleviates sciatica.

g) It is an excellent asana for those who want to enhance their height.

h) It is beneficial in treating hypertension.

Contraindication of Vajrasana:

a. A person suffering from joint pain should not perform vajrasana.

b. The individuals who have any spinal column problem should not perform vajrasana.

c. The individuals who have some difficulty in movement should practice vajrasana with a lot of care.

Asthma is a disease of lungs in which the airways become blocked or narrowed causing difficulty in breathing. The airways also swells up and pruce extra mucus. It usually triggers coughing, wheezing or whistling or shortness of breath.The coughing usually occurs at night or early in the morning.

Procedure of Matsyasana: For performing this asana, sit in padamasana. Then lie down in supine position and make an arch behind. Hold youe toes with the fingers of your hands. Stay for some time in this position.

a) It is helpful in curing back pain, knee pain and tonsillitis. b) It also cures the defects of eyes. c) Skin diseases can be cured, if we practice this asana regularly. d) This asanais helpful for the treatment of diabetes. e) It helps in relieving tension in the neck and shoulders. f) It improves posture. g) It is the best asana to get relief from asthma. h) It provides relief from respiratory disorders by encouraging deep breathing.

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Yoga in Physical Education

Yoga is also a sport in Physical Education. Nowadays, Yoga has become very popular throughout the world. The present age can be said the age of stress, tension and anxiety. So, most of the persons have not been living a happy and fruitful life. In western countries, Yoga has become a way of life. It has a vital significance in the life of human beings.

Explore about Yoga and its different Kinds

• What are the advantages of Yoga?
• Rules for Yoga Practice in Hindi
• Class 11 Physical Education
• Class 12 Physical Education

The history of Yoga is indeed ancient. Nothing can be said firmly about the origin of Yoga. Only it can be noted that Yoga originated in India. The available evidence shows that the history of Yoga is related to Indus valley civilization. At that time, people used to do Yoga based on a secondary source. It can allude that Yoga originated approximately 3000 BC in India. Patanjali wrote the first book on Yoga in 147 BC. Yoga is derived from a Sanskrit word ‘”Yoj’ which means union or join.

• 1. According to Patanjali, yoga means to control the desires of a human being.
• 2. The system of yoga is built on the three main structures: exercise, breathing and meditation.
• 3. The practices of yoga are designed to put pressure on the glandular systems of the body, increase its efficiency and total health. The body is looked upon as the primary instrument that enables us to work, and so a yoga student treats it with great care and respect.
• 4. Breathing techniques are based on the concept that breath is the source of life in the body. The yoga student gently increases breath control to improve health.
• 5. The two systems of exercise and breathing prepare the body and mind for meditation, and the student finds a straightforward approach to a quiet mind that allows silence and healing from day-to-day stress.
• 6. Regular daily practice of all three parts of this structure of yoga produces a clear, bright mind and a healthy, capable body and mind.

The eight steps or elements of classical yoga are:

Asanas are the first and the most important stage of yoga. They are specific body postures practised to keep the body healthy. Asanas help in exercising every muscle, nerve and gland of the body and are thus highly useful in maintaining physical fitness. Mentioned below are the Sanskrit names (along with the English name) of the major asanas.

Some of the asanas are discussed below:

Padmasana means lotus posture. This asana gives the appearance of a lotus. It is the best asana for contemplation.

• Sit on the ground by spreading the legs forward.
• Place the right foot on the left thigh and the left foot on the right thigh.
• Place the hands on the knee joints as shown in the figure.
• Keep the body,back and head hand erect.
• Eyes should be closed.
• It helps in improving concentration and memory.
• It helps to preserve vital fluids in the body.
• It prevents abdominal disease and female disorders.
• It brings peace and longevity

On performing this asana sensation is felt in the body.We should do the movement in relaxed manner. Inhale slowly and exhale slowly. While drawing the abdominal region inwards and expanding the chest, focus the attention on breathing.

1. With knees, ankles and big toes touching the ground, take a kneeling position. 2. One should sit on the heels and place palms on the knees as shown in the figure. 3. Draw the abdominal region inside and expand the chest.

1. The blood pressure patients will benefit from this asana. 2. It also strengthens the spine.

Also known as sun salutation, the Surya Namaskar is one of the best exercises that one can perform.The benefits accruing from these exercises are unique and excellent. The Surya Namaskar is performed usually early in the morning facing the morning rising sun. It is done in 12 steps, each step having its own posture with its own breathing pattern.

• 1. Stand erect facing the sun with palms folded and both the thumbs touching the chest. Breathing: Inhale while raising the hands and exhale as hands are brought down.
• 2. Raise hands upward, with feet firmly on the ground and bend backwards and stretch arms Breathing: Inhale
• 3. Slowly bend forward,hands touching the earth,head touching the knees. Breathing:Exhale
• 4. Set both hands with palms down firmly on the ground, pull the left leg backward, raise the head looking the sun. Breathing: Inhale.
• 5. Bring right leg back close to left leg keeping hands and leg straight.Bend the body at the hip forming an arch. Breathing:Exhale.
• 6. Stretch yourself fully on the ground in the saashtanga Namaskar pose. Feet, knees,thighs, chest and forehead touch the ground with the hands stretched out. Now slowly turn the head to the sides first to left and then to right. Breathing inhale first and then exhale fully.
• 7. Slowly raise the head bend backward as much as possible, hands straight. Breathing Inhale.
• 8. Parvatasana – same as step 5. Breathing: exhale.
• 9. Same as step 4 with the difference that the right leg is brought forward Breathing: inhale
• 10. Same as step 3 – Breathing: exhale
• 11. Same as step 2 – breathing: inhale
• 12. Same as step 1- Breathing, exhale: inhale and exhale.

1. Surya Namaskar improves the physical body prana (breathing) mind, intellect and the bliss components of the entire human personality. It can be used as a personality development tool. 2. It also reduces the extra fat from your body. 3. It improves body posture. 4. It strengthens the body muscles.

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• Essay On Yoga

Essay on Yoga

500+ words essay on yoga.

Yoga is an Art and Science of healthy living. It is a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body. The holistic approach of Yoga brings harmony to all walks of life. Yoga is also known for disease prevention, promotion of health and management of many lifestyle-related disorders. Through this Essay on Yoga, students will get to know the importance and benefits of performing yoga. By going through this essay , students will get different ideas on how to write an effective Essay on Yoga in English to score full marks in the writing section.

Meaning of Yoga

The word yoga literally means “to yoke” or “union”. More than just a practice of physical exercises, Yoga is the coming together of the individual self or consciousness, with the infinite universal consciousness or spirit. Yoga is a method of inquiry into the nature of the mind, which emphasises practice and direct experience. Yoga is an ancient art based on a harmonising system for development of the body, mind, and spirit. Yoga signifies the ‘integration of personality at the highest level. It includes various practices and techniques mentioned in the yogic literature and is collectively referred to as ‘Yoga’.

Importance of Yoga

Yoga encourages a positive and healthy lifestyle for the physical, mental and emotional health of children. Yoga helps in the development of strength, stamina, endurance and high energy at the physical level. It also empowers oneself with increased concentration, calm, peace and contentment at a mental level leading to inner and outer harmony. With the help of yoga, you can manage daily stress and its consequences.

Yoga brings stability to the body and the wavering mind. It increases the lubrication of joints, ligaments, and tendons of the body. Studies in the field of medicine suggest that Yoga is the only form of physical activity that provides complete conditioning to the body because it massages all the internal organs and glands. It reduces the risk of many diseases. Yoga can create a permanently positive difference in the lifestyle of anybody practising it on a regular basis.

Benefits of Yoga

Yoga is a perfect way to ensure overall health and physical fitness. The physical building blocks of yoga are posture (asana) and breath. Through meditation, and breathing exercises (called pranayama), you can banish all your stress and lead a healthy life. In fact, it is one of the best remedies known to humankind, for curing chronic ailments that are otherwise difficult to be cured by other medications. People suffering from backaches and arthritis are often suggested to do asanas that concentrate on the exercise of the muscles at strategic locations. Pranayamas are the best breathing exercises to increase the capacity of the lungs.

A series of poses held in time with breathing, helps every part of the body. Yoga increases strength, endurance, flexibility, and balance. It increases the ability to perform activities, provides more energy and gives a restful sleep. Performing yoga daily helps in building muscular strength. The different asanas make the body more flexible. Moreover, yoga prevents cartilage and joint breakdown, increases blood flow, and lowers blood sugar. The most important benefit of yoga are its application in relieving stress, fatigue, invigoration and vitality. Yoga works as an immunity booster and gives peace of mind.

The amazing thing about Yoga is that its positive effects on the health and mind are visible over time. Another speciality about Yoga is its wide choice of asanas. Depending upon your stamina and overall health, you can choose from mild pranayamas and asanas to high-intensity asanas. It is a medication without the actual use of medicines. Moreover, no visible side effects are associated with the practice of Yoga on a regular basis. All you need to know is the most appropriate asanas according to the ability and structure of your body. Also, you need to learn the right way of performing the asanas because any wrong attempt can cause sprains and injuries.

Yoga practice is safe and can bring many health benefits to practitioners. The beauty of Yoga is that it can be practised by anyone. It doesn’t matter how old you are or what shape you are in. Yoga increases an individual’s physical coordination and promotes better posture. It helps stimulate the circulatory system, the digestive process as well as the nervous and endocrine systems. Yoga is dynamite to make you feel younger, refreshed and energetic.

Yoga is the perfect example of holistic health because of its combination of mind and body. It has become more popular than ever, with celebrities, politicians, business people, and people from every walk of life currently practising. Yoga is a multidisciplinary tool extremely useful to purify the mind and body and gain control over our minds and emotions. It is the most popular means for self-transformation and physical well-being.

Frequently Asked Questions on Essay on Yoga

Why is yoga important.

Regular Yoga practice can help in body relaxation and flexibility. Relieves chronic stress and releases mental distress.

What are the benefits of Yoga?

Yoga makes the body flexible and improves breathing patterns. It can help build muscle strength and regulate blood flow. Practising yoga regularly thus helps keep diseases away and improves immunity

Mention a few easy Yoga poses.

Padmasana (sitting pose), tadasana (mountain pose), and balasana (Child’s pose) are three examples of yoga poses.

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