Class 11 Physical Education: Unit 3 — Yoga

a) Yuj

c) Lord Krishna

c) Saucha

c) Aparigraha

a) Samadhi

d) morality and ethics

c) Dhauti

a) Dharana

c) Neti

b) Basti

a) Kunjala

a) Kapalbhati

a) SheetKari

a) Shavaasana

b) Ahara

b) 1893

b) December 11, 2014

a) June 21

b) Longest day in Northern Hemisphere

d) All of the above

b) Shiva

a) Union

b) 2nd century BCE

d) All of the above

b) 8

c) Dhauti

c) Samadhi

c) 1918

a) Three basic constituents

a) Vata, Pitta, Kapha

c) Six

c) Nasal cavity

a) Improving eyesight

d) All of the above

a) Prayer

b) Meditation

c) 20-30 minutes

c) 20-30 minutes

b) Empty stomach

b) Severe clinical depression

a) Excitability, Contractility, Extensibility, Elasticity

b) Shavaasana

b) Non-violence

c) Refraining from dishonesty

a) Non-stealing

b) Wise use of vitality

a) Non-possessiveness

a) Contentment

a) Austerity

a) Self-education

The word 'yoga' is derived from a Sanskrit word "yuj", which means union. Yoga is the union of the spirit with the soul, and is considered as the union of Ida nerve with Pingla nerve.

According to Maharishi Patanjali, "Yoga is stillness in the whirlpools (modifications) of the mind" which is known as Yoga Chitta Vritti nirodha.

According to Lord Krishna in the Bhagavad Gita, "Yoga is skillness in action" which is expressed as Yogah karmasu kaushalam.

In the modern era, Swami Vivekananda introduced the importance of Yoga to the Western world when he addressed the World Parliament of Religions at Chicago in 1893.

The five Yamas are: Ahimsa (non-violence), Satya (refraining from dishonesty), Asteya (non-stealing), Brahmacharya (wise use of vitality), and Aparigraha (non-possessiveness).

The five Niyamas are: Saucha (purity), Santosha (contentment), Tapa (austerity), Swadhyaya (self-education), and Ishwar Pranidhan (meditation on the Divine).

Asana is a posture in harmony with one's inner consciousness. It aims at the attainment of a sustained and comfortable sitting posture to facilitate meditation.

Pranayama is a compound term meaning the maintenance of prana in a healthy manner. It involves slow deep inhalation (Puraka), holding breath (Kumbhaka), and near complete exhalation (Rechaka).

The main purpose of Pranayama is to gain control over the Autonomous Nervous System and mental functions. It helps regulate vital energies through the regulation of breathing.

Yoga Nidra is a state where the body appears to be asleep, but the consciousness is functioning at a deeper level of awareness. It is an effective technique for relaxation.

INTRODUCTION:
Yoga is not a religion but a way of living that ensures "a healthy mind in a healthy body" through balanced development.
MAIN POINTS WITH EXPLANATIONS:
1. Balanced Development:
Man is physical, mental and spiritual; yoga promotes balanced development of all three aspects.
2. Beyond Physical Exercise:
Other exercises assure only physical wellbeing; yoga develops spiritual or astral body too.
3. Cosmic Energy Recharge:
Yogic exercise recharges with cosmic energy and facilitates attainment of perfect equilibrium.
4. Self-Healing:
It promotes self-healing by removing negative blocks from the mind and toxins from body.
5. Personal Power:
It enhances personal power and increases self-awareness through regular practice.
6. Focus and Concentration:
It helps in attention, focus, and concentration especially for children in their studies.
7. Stress Reduction:
It reduces stress by activating the parasympathetic nervous system effectively.
8. Control Over Body:
Yoga bestows the power to control the body and mind for every aspirant.
CONCLUSION:
Yoga promotes holistic health by balancing physical, mental, and spiritual aspects of life.

INTRODUCTION:
Ashtanga Yoga consists of eight stages of training for a yogi to reach "moksha" or release.
MAIN POINTS WITH EXPLANATIONS:
1. Yama - Social Restraints:
Five moral disciplines: Ahimsa, Satya, Asteya, Brahmacharya, and Aparigraha.
2. Ahimsa and Satya:
Ahimsa means kindness to all; Satya means truth but not if it causes harm.
3. Asteya and Brahmacharya:
Asteya means non-stealing and self-sufficiency; Brahmacharya means wise use of vitality.
4. Aparigraha:
It means non-possessiveness, encouraging letting go and non-attachment to possessions.
5. Niyama - Self-Disciplines:
Five self-disciplines: Saucha, Santosha, Tapa, Swadhyaya, and Ishwar Pranidhan.
6. Asana and Pranayama:
Asana is posture for meditation; Pranayama maintains prana through breath control.
7. Pratyahara and Dharana:
Pratyahara is withdrawal of senses; Dharana involves developing concentration powers.
8. Dhyana and Samadhi:
Dhyana is meditation without distraction; Samadhi is total absorption with the true self.
CONCLUSION:
The eight limbs provide a systematic path from ethical conduct to spiritual liberation.

INTRODUCTION:
Pranayama is the science of regulating vital energies through breathing to gain control over the nervous system.
MAIN POINTS WITH EXPLANATIONS:
1. Anulom-Vilom:
Alternate nostril breathing calms mind, improves focus, and balances left and right hemispheres.
2. Anulom-Vilom Benefits:
Strengthens immune system, manages hypertension, and provides sufficient oxygen for every cell.
3. Surya Bhedhana:
Inhalation through right nostril, exhalation through left; purifies brain and removes intestinal worms.
4. Surya Bhedhana Benefits:
Manages rhinitis and neuralgia, removes frontal sinus worms, good for low blood pressure.
5. Ujjayi Pranayama:
Both nostrils for inhalation, left for exhalation with hissing sound; voice becomes melodious.
6. Ujjayi Benefits:
Removes phlegm, effective for pulmonary diseases, and good for asthmatic patients.
7. Bhramari Pranayama:
Sound like black bee; delights mind and is beneficial for pregnant women during labour.
8. Sheetkari and Sheetali:
Sheetkari quenches thirst and cools body; Sheetali cures indigestion and purifies blood.
CONCLUSION:
Pranayamas offer specific health benefits while calming the mind and improving overall wellbeing.

INTRODUCTION:
Yoga recommends six purification processes called Shat Kriyas to maintain equilibrium of tridoshas in the body.
MAIN POINTS WITH EXPLANATIONS:
1. Kaphalabhati:
Involves forceful and fast diaphragmatic breathing to purify frontal lobes and lungs.
2. Kaphalabhati Benefits:
Cleans respiratory passages, improves circulation, cures sinus, asthma, and hair loss.
3. Kaphalabhati Precautions:
Pregnant women, slipped disc patients, and asthma patients should avoid this practice.
4. Trataka:
Still-gazing at black dot or candle flame until tears roll down to improve eyesight.
5. Trataka Benefits:
Tones visual mechanism, helps concentration, calms mind, and removes distractions.
6. Jal Neti:
Using neti pot with salt water to cleanse nasal cavity and remove excess mucus.
7. Jal Neti Benefits:
Prevents cold and cough, reduces inflammation, and cures headache and migraine.
8. Vamana Dhauti:
Drinking tepid water and vomiting it out to remove stomach contents and undigested food.
CONCLUSION:
Shat Kriyas purify the body and improve health through specific cleansing techniques.

INTRODUCTION:
Yoga aligns body, mind, and intellect through self-realization, bringing happiness and peace of mind.
MAIN POINTS WITH EXPLANATIONS:
1. Ahara (Food):
Mithara means half filled with food, quarter with water, and quarter with air.
2. Vihara (Recreation):
Includes relaxation, recreation, relationships, and sound sleep for overall wellness.
3. Achara (Right Conduct):
Right habits, right attitude, and right behaviour for oneself and others through Yama-Niyama.
4. Vichara (Right Thinking):
Controlling vrittis (thoughts) of mind and giving positive direction to negative thoughts.
5. Vyavahara (Right Behaviour):
Actions performed with detachment and duty applying maître, mudita, and upeksha.
6. Yoga Nidra:
State where body appears asleep but consciousness functions at deeper awareness level.
7. Yoga Nidra Benefits:
Produces deep relaxation, reduces stress, anxiety, depression, and improves sleep quality.
8. Stress Management Protocol:
Includes micro-macro circulation practices, asanas, pranayama, dhyana, and shanti patha.
CONCLUSION:
Yoga's five approaches and relaxation techniques effectively manage stress and promote active healthy lifestyle.