CBSE Class 12 Physical Education Yoga And Lifestyle Assignment Set 01

Question. Which one of the following asanas is not a remedial asana for treating obesity?
(a) Vajrasana
(b) Tadasana
(c) Halasana
(d) Ardha-Matsyendrasana
Answer: (a) Vajrasana

Question. Which of the following is a medical condition which causes lifestyle diseases?
(a) Diabete
(b) Hypertension
(c) Asthma
(d) Obesity
Answer: (d) Obesity

Question. Which of the following asanas is beneficial in reducing obesity?
(a) Matsyasana
(b) Gomukhasana
(c) Kapalabhati
(d) None of the options
Answer: (a) Matsyasana

Question. Which of the following asanas is beneficial in the lifestyle diseases of diabetes, asthma and hypertension ?
(a) Pavan Muktasana
(b) Tadasana
(c) Bhujangasana
(d) Trikonasana
Answer: (c) Bhujangasana

Question. Asthma can be reduced by performing ........... and ...........
(a) Sukhasana, Trikonasana
(b) Chakrasana, Tadasana
(c) Ardh Matsyendrasana, Matsyasana
(d) None of the options
Answer: (d) None of the options

Question. Which of the following is not a benefit of Hastasana?
(a) It helps in shoulder and neck injuries.
(b) It stretches the entire body.
(c) It stretches the organs of the abdomen.
(d) It enhances blood circulation.
Answer: (a) It helps in shoulder and neck injuries.

Question. ........... is done in a sitting posture.
(a) Bhujangasana
(b) Pavan muktasana
(c) Trikonasana
(d) Gomukhasana
Answer: (d) Gomukhasana

Question. Which of the following asanas is also called as 'Mountain pose'?
(a) Vajrasana
(b) Tadasana
(c) Gomukhasana
(d) Trikonasana
Answer: (b) Tadasana

Question. Out of the following asanas, which one is contraindicated if suffering high blood pressure or heart problems?
(a) Sukhasana
(b) Gomukhasana
(c) Pavan Muktasana
(d) All of the options
Answer: (c) Pavan Muktasana

Question. Which one of the following asanas is most beneficial for improving body posture?
(a) Tadasana
(b) Gomukhasana
(c) Shavasana
(d) None of the options
Answer: (a) Tadasana

Question. Which of the following is a contraindication for Shavasana?
(a) High blood pressure
(b) Obesity
(c) Liver enlargement
(d) None of the options
Answer: (d) None of the options

Question. Which of the following are benefits of performing Vakrasana?
(a) It helps in healing of ulcers and hernia.
(b) It helps in controlling waist pain and chronic back pain.
(c) Both (a) and (b)
(d) Neither (a) nor (b)
Answer: (b) It helps in controlling waist pain and chronic back pain.

Question. Shalabhasana is beneficial for ...........
(a) removing unwanted fat around waist, hips and thighs
(b) back pain
(c) Both (a) and (b)
(d) Neither (a) nor (b)
Answer: (c) Both (a) and (b)

Question. Paschimottasana is contraindicated in case of ...........
(a) migraine
(b) low blood pressure
(c) pregnancy
(d) All of the options
Answer: (c) pregnancy

1 Mark Questions (VSA)

Question. Define yoga.
Answer: Yoga is an ancient science that harmonises the body, mind and spirit.

Question. What is hypertension? CBSE 2018
Answer: Hypertension, also known as high blood pressure, is a long-term medical condition in which the blood pressure in the arteries is continually elevated.

Question. Name any one asana to cure obesity.
Answer: Tadasana is an asana that cures obesity.

Question. Explain the contraindication of Hastasana.
Answer: In case of shoulder or neck injuries, experiencing dizziness while staring upwards and in case of any other medical concerns.

Question. Discuss the two contraindications of Trikonasana.
Answer: Two contraindications of Trikonasana are as follows:
(i) Avoid doing this if suffering from migraine, diarrhoea, low or high blood pressure.
(ii) Avoid if having a problem of neck and back injuries.

Question. 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. Discuss any two benefits of Paschimottasana.
Answer: Two benefits of Paschimottasana are as follows:
(i) It helps to remove constipation and digestive disorder.
(ii) It reduces headache, anxiety and insomnia.

Question. Write any two benefits of Pawanmuktasana.
Answer: Two benefits of Pawanmuktasana are as follows:
(i) It helps to strengthen the back muscles and cure backpain.
(ii) It cures acidity, indigestion and constipation.

Question. Write any two benefits of the Gomukhasana.
Answer: Two benefits of Gomukhasana are as follows:
(i) It is helpful in the treatment of sciatica.
(ii) It enhances the workings of the kidneys by stimulating it, thus helping those suffering from diabetes.

Question. State two contraindication of Tadasana.
Answer: The two contraindications of Tadasana are as follows:
(i) Avoid during insomnia.
(ii) Avoid during low blood pressure.

3 Marks Questions

Question. Explain about the procedure and advantages of Bhujangasana in the context of diabetes. CBSE 2019
Answer: There are many procedure as well as advantages of Bhujangasana.
Procedure
The procedure of Bhujangasana is as follows:
• This is done in lying posture.
• Lie on the stomach and rest forehead on the floor.
• Keep the feet and toes together and touch the ground. Place the hands at shoulder level and palms on floor.
• Inhale and lift the head, chest abdomen. Keep the navel on the floor and take at least five breaths.
• Exhale slowly and come to rest with hands below the head.
Advantages
The advantages of practising Bhujangasana regularly in the context of diabetes are as follows
• It improves the 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 disorders.
• It improves the function of reproductive organs.
• It improves the function of liver, kidney, pancreas and gall bladder.
• It helps to lose weight.

Question. 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. 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 forwards 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 exhale.
• Focus on stretching the hamstrings rather than getting the head to the knees.

Question. Write the detail about the benefits of Hastasana.
Answer: There are some benefits of Hastasana as follows
• It stretches the complete body and provides a good massage 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. 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 back ache should not do this asana.
• Avoid those who are suffering from ulcer, heart problem or any surgeries like spine and brain.

Question. 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 backpain.
Contraindications
• Avoid if suffering from ulcer and enlargement of liver.
• Avoid suffering from severe backpain, ulcer and hernia.

Neeti along with her father was regular at District Park in early morning. She realized that most of the children are obese. She along with her few classmates wanted to help those children. She discussed with her physical education teacher and the Principal of the school. School decided to organize awareness rally for the neighbourhood. CBSE QB 2021

Question. Obesity causes
(a) Underweight
(b) Diabetes
(c) Back pain
(d) Both (b) and (c)
Answer: (c) Back pain

Question. Which of the following Asana (posture) is used for curing obesity?
(a) Ardhmatsyendrasana
(b) Vajrasana
(c) Parvatasana
(d) Trikonasana
Answer: (a) Ardhmatsyendrasana

Question. Choose the Asana which is not used for curing obesity.
(a) Sukhasana
(b) Shavasana
(c) Vajrasana
(d) All of the options
Answer: (d) All of the options

Raman is a student of class VIII and is suffering from Obesity. During a recent medical checkup at school, he was advised to practice yoga and participate in sports activities for curing it. He consulted the yoga instructor at the school for further guidance. Based on this case answer the following questions: CBSE QB 2021

Question. The yoga instructor at the school has asked Raman to perform
(a) Bhujangasana
(b) Pawanmuktasana
(c) Vajrasana
(d) Chakrasana
Answer: (b) Pawanmuktasana

Question. The BMI index for an Obese person is
(a) <18.5
(b) 18.5-24.9
(c) >30
(d) >25
Answer: (c) >30

Question. Due to the Obesity; Raman is also suffering from knock knees for which he is advised to
(a) Walk on inner edge of foot
(b) Walk on outer edge of foot
(c) Walk on heels
(d) Walk on toes
Answer: (b) Walk on outer edge of foot

Shruti, a yoga instructor at XYZ students. She was able to make a pie chart on the basis of the data. On the basis of the chart answer the following questions. CBSE QB 2021

Question. Which is the most famous asana?
(a) Bhujangasana
(b) Chakrasana
(c) Gomukhasana
(d) Vajrasana
Answer: (b) Chakrasana

Question. Which amongst these is a lying asana?
(a) Vajrasana
(b) Bhujangasana
(c) Chakrasana
(d) Gomukhasana
Answer: (b) Bhujangasana

Question. Which amongst these is used to prevent Diabetes?
(a) Bhujangasana
(b) Tadasana
(c) Chakrasana
(d) Vajrasana
Answer: (a) Bhujangasana

Gunjan, a Yoga instructor at XYZ School was consulted by a student of class XI in relation to her over weight. The child wants to do asanas to reduce her weight. CBSE QB 2021

Question. Gunjan has asked the child to practice ............
(a) Paschimottasana
(b) Gomukhasana
(c) Chakrasana
(d) Vajrasana
Answer: (c) Chakrasana

Question. While practicing this asana child should not be suffering from ............
(a) Joint pain
(b) High BP
(c) Scurvy
(d) Constipation
Answer: (a) Joint pain

Question. This asana is ............ asana.
(a) Standing
(b) Relaxative
(c) Meditative
(d) Lying
Answer: (d) Lying

5 Marks Questions

Question. Write the benefits and contraindications of Matsyasana. CBSE Term II 2022
Answer: Benefits
• It stretches the neck muscles and shoulders.
• This pose provides relief from respiratory disorders by encouraging deep breathing, as this pose increases lung capacity to a great extent.
• There is an increased supply of blood to the cervical and thoracic regions of the back that helps tone the parathyroid, pituitary and pineal glands.
• This pose helps to regulate emotions and stress.
• The practice of Matsyasana brings down the tension and the stiffness at the neck and the shoulders.
Contraindications
• Individuals suffering from high or low blood pressure should avoid this posture.
• Women who are pregnant should not attempt this yoga pose.
• Injury in neck or any part of the lower back or middle back can make it difficult to practice this fish pose and hence should be avoided.

Question. What is obesity? Draw stick diagrams of any two asanas recommended of control obesity and explain their procedure. CBSE Term II 2022
Answer: Obesity is referred to as a medical condition in which excess body fat is accumulated to that extent that it has a negative effect on health. Obesity in itself is not a disease but the condition of obesity leads to many diseases. This is because a person becomes extremely fat and the glands and other body system cannot function properly. When the body does not function properly then it gives rise to many cardiovascular diseases, etc.
Pavanamuktasana
Procedure
• This is done in lying position.
• Lie flat on the back, keep the legs straight and relax your body.
• Inhale slowly and lift the legs and bend on the knees. Bring upwards to the chest till the thigh touches the stomach.
• Hug the knees and lock the fingers.
• Place the nose tip between the knees.
• Exhale slowly and come back to the original position.
Tadasana (Mountain Pose)
Procedure
• This is done in standing position.
• Stand straight and join the feet together.
• Toes must touch each other and heels may be slightly apart.
• With deep inhalation, raise up both the arms and then interlock the fingers.
• Stretch your shoulders and chest upward.
• Hold for 4 to 8 breaths.
• Exhale and drop the shoulders down.

Question. Explain the procedure and benefits of any one asana used to cure diabetes. CBSE 2020
Answer: For procedure of Pavanamuktasana, refer to Q. No. 2 (5 Marks Questions) on page no 39.
Benefits of Pavanamuktasana are
• It cures acidity, indigestion and constipation.
• It is helpful for those suffering from gastrointestinal problems, arthritis, heart problems and waist and back pain.
• This is very beneficial for stomach abs. The results are very impressive.
• It strengthens back muscle and cures back pain. It is very beneficial for reproductive organs and for menstruation disorder.

Question. Explain about the procedure and advantages of 'Bhujangasana'. CBSE 2019
Answer: Refer to Q. No. 1 (3 Marks Questions) on page no 36 and 37.

Question. Briefly explain the symptoms and causes of Asthma. Explain the procedure, benefits and contraindications of any two asanas to prevent Asthma. CBSE 2018
Answer: Asthma is a condition in which a person's airways in the lungs are inflamed and narrowed, making it difficult for the air to move in and out, thus causing difficulty in breathing. It is a chronic disease and lasts lifelong.
Causes of Asthma
• Allergy for airborne substances such as pollen grains, dust, mites, molds, spores etc.
• Air pollutants and irritants such as smoke suspended in the air.
• Respiratory infections such as common cold.
Symptoms of Asthma
• Shortness of breath
• Coughing/ sneezing too much
• Frequent respiratory infections
• Fast heart rate
Asanas for Asthma
Asanas that can cure or help to manage asthma are Urdhvahastasana, Uttanamandukasana Tadasana etc.
Urdhva Hastasana
Procedure
• Stand in a Tadasana (Mountain pose). Then, gently raise your hand upward.
• Bring the arms parallel to one another and then without bending the shoulders, bring your arms together over your head.
• Expand the elbows completely and reach upwards. Then slightly slant your head backwards and look at the thumbs.
• Shoulder blades must be pressed firmly on your back.
• Bring your buttock inward by compressing them.
• Keep your feet together and press your heel firmly against the ground.
Benefits
• It stretches the complete body and provides a good massage to the arms, spine, upper and lower back, ankles, hands, shoulders, calf muscles and thighs.
• It enhances the functioning of digestive system and increases the capacity of the lungs.
Contraindications
• Avoid in case of shoulder or neck injuries.
• Avoid if experiencing dizziness while staring upwards and in case of any other medical concerns.
Uttana Mandukasana
Procedure
• Sit in Vajrasana.
• Spread both the knees wide apart while toes remaining together.
• Raise your right arm, fold it and take it backward from above the right shoulder and place the palm below the left shoulder.
• Now fold the left arm similarly and place the palm from above below the right shoulder.
• Maintain the position. While coming back, slowly remove the left arm and then right arm; bring the knees together as in the initial position.
Benefits
• It gives stretch to the throat muscles and nerves and relieves throat pain.
• It gives good stretch to the upper and lower back muscles, makes back muscles flexible and relieves back pain and strain.
Contraindications
• It should be avoided by persons suffering from arthritis, hernia, chronic and severe back problems, knee problems, elbow pain and severe shoulder pain, spinal cord deformities and disabilities of hip joints.

Question. Elaborate the benefits of Tadasana and Shalabhasana.
Answer: There are various benefits of these asanas
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 makes 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 problems of the spine.
• It is helpful for backache and sciatica pain.
• It is helpful to remove unwanted fat around 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 shoulder and neck muscles.

Question. 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.
• Those who are having peptic ulcer or hernia should avoid it.
• Those with severe spinal problems should avoid it.
• 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.
• Those who are suffering from ulcer, heart problem or any surgeries of the spine and brain should avoid it.

Question. What are the procedure of Tadasana, Pawanmuktasana and Ardha Chakrasana?
Answer: For procedure of Tadasana and Pawanmuktasana, refer to Q. No. 2 (5 Marks Questions) on page no. 39.
Procedure of Ardha Chakrasana
• This is a standing asana.
• Stand straight with arms alongside the body.
• Balance the weight equally on both feet.
• Breathing in, extend the arms overhead with palms facing each other.
• Bend backwards, push the pelvis forward, keep the arms in line with the ears, elbows and knees straight, head up, and lift the chest towards the ceiling.
• Breathe out, bring the arms down and relax.

Question. Elucidate the benefits and contraindication of Vakrasana and Vajrasana.
Answer: For the benefits and contraindication of Vakrasana, refer to Q. No. 6 (3 Marks Questions) on page no. 37.
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 there is acute trouble or stiffness in foot, ankle and knees.
• Avoid during slipped disc conditions.

Question. Briefly explain the administration of Pawanmuktasana along with its contraindications.
Answer: The administration of Pawanmuktasana is
• Lie on your back with your feet together and arms besides your body and relax, breathing deeply.
• With a deep inhalation raise your legs to 90° and completely exhale.
• Now with another inhalation bring both the knees close to your chest and press on the lower abdomen, holding the knees with your hands. Exhale completely.
• Remain with bent knees for a few breaths. With every exhalation press the thighs and knees on the abdomen and hold them with your hands.
• With a deep breath raise your head, neck and chest and bring them close to your knees.
• Remain in this posture for a few breaths focusing on maintaining the position of the head and neck in place.
• Try to maintain the balance while breathing slowly and keeping the body relaxed.
• Now with an inhalation, release the neck and head and exhale completely. With another inhalation straighten the legs and bring them back to 90° and as you exhale release the leg from 90° to the relaxed posture. With complete exhalation, bring the legs stretched out on the floor and relax the neck.
• Take a few breaths, and then continue with the next round. The longer you hold in this posture the faster the muscles around the abdomen loosen.
Contraindications of Pawanmuktasana is that it is to be avoided by those who are suffering from severe migraine, high or low blood pressure, asthma, slip disc, advanced stages of spondylitis, etc.

Question. The above pose can be identified as
(a) Vajrasana
(b) Trikonasana
(c) Chakrasana
(d) Padmasana
Answer: (a) Vajrasana

Question. This asana is used to cure
(a) Obesity
(b) diabetes
(c) Knee pain
(d) Asthma
Answer: (b) diabetes

Question. Normal Blood pressure is an adult is ............
(a) 120/80mm
(b) 140/90mm
(c) 80/100mm
(d) 100/80mm
Answer: (a) 120/80mm

Question. This asana is contraindicated when a person is suffering with ............
(a) knee pains
(b) gastric problem
(c) sciatica
(d) hernia
Answer: (a) knee pains

Question. While performing this asana, breathing should be ............
(a) slower
(b) faster
(c) only inhale
(d) only exhale
Answer: (a) slower
 

Yoga and Lifestyle

Mr. Shyam aged 50 years is recommended to practice the below asana as a therapeutic measure. He is a software engineer by occupation and spends lot of time sitting at one place. He developed certain symptoms like frequent urge for urination, tiredness, excessive weight gain along with being anxious and gets easily irritated. CBSE QB 2021

Question. From the shape of the body in the given pose, it can identified as ......
(a) Gomukhasan
(b) Bhujangasan
(c) Tadasan
(d) Vajrasan
Answer: (b) Bhujangasan

Question. Mr. Shyam is diagnosed with .........
(a) Diabetes
(b) Both Diabetes and Hypertension
(c) Obesity
(d) hypertension
Answer: (b) Both Diabetes and Hypertension

Question. Blood sugar levels are controlled by ............. hormone.
(a) Thyroxin
(b) Insulin
(c) Pituitary
(d) Progesterone
Answer: (b) Insulin

Question. This asana should be avoided by people suffering with .............
(a) Obesity
(b) Hernia
(c) Diabetes
(d) Hypertension
Answer: (b) Hernia

Question. The disease of lung where airways are blocked or narrowed is .............
(a) Diabetes
(b) Asthma
(c) Diabetes
(d) Hypertension
Answer: (b) Asthma