CBSE Class 11 Physical Education Yoga Notes

Objective Type Questions:

Question. Which of the following asana is helpful in controlling diabetes?
(a) Vrkasasana
(b) Mandukasana
(c) Vajrasana
(d) Garudasana
Answer. Mandukasana

Question. Complete stability of mind is known as
(a) Samadhi
(b) Pratayahara
(c) Dharana
(d) Dhyana
Answer. Dhyana

Question. Which of the following is related in developing the character of a person?
(a) yama
(b) Niyama
(c) Pratayahara
(d) Dharana
Answer. Niyama.

Question. Which of the following is helpful in increasing height?
(a) Padmasana
(b) Tadasana
(c) Halasnana
(d) Sukhasana
Answer. Tadasana

Question. Which of the follwoing is not a part of yama?
(a) Sataya
(b) Aprigrah
(c) Asteya
(d) Santosh
Answer. Santosh

Question. Who is the writer of ‘yogsutra’?
(a) Vedyas
(b) Baba Ramdev
(c) Swami vivekanand
(d) Maharshi patanjali
Answer. Maharshi patanjali

Question. Which is the eighth limb of Ashtany yoga?
(a) Dhyana
(b) Dharana
(c) Samadhi
(d) Pratayahara
Answer. Samadhi

Question. The components of yoga are
(a) Four
(b) Six
(c) Eight
(d) Two
Answer. Eight

Question. Which of the following asana is also called ‘hare pose’?
(a) Padmasana
(b) Tadasana
(c) Shashankasana
(d) Halasana
Answer. Shashankasana.

Question. Which of the following is not a body building Asanas?
(a) Dhanurasana
(b) Ehakrasana
(c) Mayurasana
(d) Savasana
Answer. Savasana

Question. The number of yogic kriyas are
(a) Four
(b) Five
(c) Six
(d) Three
Answer. Six

Question. The components of pranayama are
(a) Three
(b) Two
(c) Five
(d) Seven
Answer. Three

Short Answer Type Questions:

Question. What is the role of meditation in sports?

Or

Importance of meditation? Describe it?
Answer. 1. Meditation helps to increase concentration.
2. It gives relaxation to the body and mind.
3. It cures stress and Anxiety.
4. It improves the function of nervous system.
5. It activates the brain and mind properly.
6. It controls anger problem.

Question. What is Yog Nidra?
Answer. Yog nidra is an effortless relaxation. It is an essential end to any Yoga pose sequence. Yoga posture warms up the body; Yoga nidra ‘cools’ it down.

Question. Explain the procedureof Padmasana.
Answer. Steps of Padmasana (Lotus Pose)
Sit on the floor and stretch your legs, your legs should be straight in front. Hold the right leg in both the hands, fold the legs slowly and place it on your left thigh. Ensure that your feet should touch your navel.
Padmasana step 1 
Same like earlier fold the left knee, and hold it with both hands and place it on the right thigh close to the other. At this point your both knees should touch the floor and the foot should face upwardly. Your spinal cord should be straight at this point. If you feel some difficulty while sitting in the posture for a long time, you can change the legs and then sit on the same position.
Padmasana step 2
Your spinal cord should be erect, your both hands should be together or put the palms facing upside on the knee joints and the thumb must touch your index finger and the other fingers should face the upward. 

Question. What are the benefits of Yog Nidra?
Answer. 1. Cools down the body after yoga postures.
2. Restoring normal temperature.
3. Activates the nervous system to absorb the effects of Yoga asanas.

Question. What is he procedure, precautions and benefits of Tadasana?
Answer. Procedure:
1. Stand erect, and place your legs slightly apart, with your hands hanging alongside your body.
2. You must make your thigh muscles firm.
3. Strengthen the inner arches of your inner ankles as you lift them.
4. Now, imagine a stream of white light (energy) passing through your ankles, up to your inner things, gently turn your upper things inward. Elongate the tailbone such that it is toward the floor. Lift the pubis such that it is closer to the navel.
5. Look slightly upward.
6. Now breath in and stretch your shoulders, arms and chest upwards. Raise your heels, making sure your body weight is on your toes.
7. Feel the stretch in your body right from your feet to your head. Hold the pose for a few seconds. Then, exhale and release.
Precautions:
It is best to avoid this asana if you have the following problems—
1. Headaches
2. Insomnia
3. Low blood pressure
Benefits of Tadasana
These are some amazing benefits to Tadasana.
1. This asana helps improve body posture.
2. Your buttocks and abdomen get toned.
3. This asana reduces flat foot.
4. It also makes your spine more agile.
5. It is an excellent asana for those who want to increase their height in their formative years.
6. It also helps improve balance.

Question. How to get ready for a Yoga Nidra.

Or

What are the preparations on the part of performer before doing Yog Nidra?
Answer. Getting ready for Yog Nidra:
1. The stomach has to be empty or light before the practice It is not recommended to practice Yoga asanas or Yoga nidra after a full meal.
2. A comfortable clutter free space A yogi’s home is calm, comfortable.
3. Some people may feel a little cold after Yoga Nidra, so, it is a good idea to keep a light blanket handy.

Question. What is the role of yoga in sports?

Or

Importance of yoga? Describe it?
Answer. Yoga consists of both mental as well as physical exercise.
1. It help to keep the body fit.
2. Relief from any kind of tension
3. Improves the heart and lung-functioning capacity.
4. It helps in curing and prevention from disease.
5. Improves, agility, flexibility, co-ordination, strength etc.
6. Improves the co-ordination of body system.
7. Improves correct body posture.

Question. Write the procedure, benefits and Precaustions of Sukhasana.
Answer. Sit erect with spine straight. Relax your whole body and breathe normally. Maintain this position for as long a comfortable.
Benefits To Body Part:
The Sukhasana is a comfortable, sitting yoga pose that is ideal for meditation.
In Sanskrit, Sukh means, happiness, peace or relaxation and this pose is aimed at providing all of it. There are many physical, emotional and mental benefits associated with this pose, some of which include – 
1. Amplifying your state of serenity and tranquility
2. Broadens your collarbones and chest
3. Calming your brain
4. Eliminating stress, anxiety and mental exhaustion
5. Improving alignment
6. Lengthening your spine
7. Opening your hips
8. Promoting inner calm
9. Reducing fatigue
10. Strengthening your back
11. Stretching your ankles and knees
Precations:
1. Don’t do sukhasana in inflammation in the knee or hip, spinal disc problems and chronic khee injries.
2. Perform this asana under the Guidance and supervision of a certified Yoga guru at least until you master it.

Question. Explain in detail the procedure, precautions and benefits of Shashankasana.
Answer. Procedure:
1. First assume vajrasana. Both your arms should be placed on your knees.
2. Keep your neck and spinal cord straight.
3. Shut your eyes and begin focussing on your breathing and your body.
4. Take a deep breath and without allowing the elbow to bend, bring your hands above your shoulders.
5. Slowly exhale and reach down to touch the ground while your head and both your hands.
6. Let your upper torso relax and remain in this position for a while. The neck should be kept straight between the arms.
7. To finish, you should exhale and place your plams on your knees.
Precautions: Avoid practice of this pose if you suffer from vertigo, slipped disc, high blood pressure and heart related problems.
Benefits:
1. It strengthens the muscles.
2. It helps in the extension of the neck, arms and spine.
3. Practicing this pose helps improve the circulation of blood to the scalp, face and brain. It gives a nice glow to the face.
4. This pose helps in regulating the adrenal glands.
5. The hare pose is also peneficial to the reproductive orgAnswer.
Precautions:
Avoid practice of this pose if you suffer from vertigo, slipped disc, high blood pressure and heart related problems.
Benefits:
1. It strengthens the muscles.
2. It helps in the extension of the neck, arms and spine.
3. Practicing this pose helps improve the circulation of blood to the scalp, face and brain. It gives a nice glow to the face.
4. This pose helps in regulating the adrenal glands.
5. The hare pose is also beneficial to the reproductive orgAnswer.

Long Answer Type Questions:

Question. What is the procedure to do a perfect Yog Nidra?
Answer. How to do a perfect Yog Nidra:
1. Lie down straight on your back in Corpse Pose (Shavasana). Close your eyes and relax. Take a few deep breaths in and out. Remember to take slow and relaxed breaths, and not ujjayi breaths.
2. Start by gently taking your attention to your right foot. Keep your attention there for a few seconds, while relaxing your foot. Then gently move your attention up to the right knee, right thigh and hip. Become aware of your whole right leg.
3. Gently, repeat this process for the left leg.
4. Take your attention to all parts of the body: genital area, stomach, navel region chest
5. Take your attention to the right shoulder and right arm, palms and fingers then repeat this on the left shoulder and left arm, torso, face and finally the top of the head.
6. Take a deep breath in, observe the sensations in your body, and relax in this still state for a few minutes.
7. Now, slowly becoming aware of your body and surroundings, turn to your right side and keep lying down for a few more minutes. Rolling over to the right side makes the breath low through the left nostril which helps cool the body.
8. Taking your own time, you may then slowly sit up, and whenever you feel comfortable, slowly and gradually open your eyes.
Yoga Nidra Instructions by Sri Sri Ravi Shakar
Note that Yoga Nidra is not about ‘conscious effort’ but ‘conscious relaxation’. For example, the moment you hear the word ‘apple,’ its image instantly flashes through your mind.
You don’t need put in an effort to think whether it’s small or big. red or green. The same happens during yoga nidra You don’t need to ‘concentrate’ or ‘focus’ on what a leg is, or touch your nose. Nor do you need to physically move these body parts. You only need to gently take your attention to them, while taking deep breaths. The trick in yoga nidra is to: relax with awareness, remain effortless and consciously relax the body and mind.
It is quite natural to be distracted by random thoughts during yoga nidra. Do not try and curb them. If you fall asleep naturally, don’t feel guilty once you wake up.
Yoga nidra is thus a joyous, effortless way to end your yoga practice. Let go, relax and enjoy the experience that follows “As refreshing as sleep, I fondly call yoga nidra my ‘super nap’. In just a short while, it leaves me deeply rested and freshens me up in a way no tea or coffee does,” shares Pritika Nair. an avid meditator.

Question. Explain the benefits of Yog Nidra in detail.
Answer.
YOG NIDRA BENEFITS ARE
1. It helps in relieving muscular, emotional, and mental tension.
2. Yog Nidra relaxes the mind by relieving stress and anxiety.
3. It treats insomnia, psychological disorders, and psychosomatic diseases.
4. It trains the mind and helps in enhancing memory and increasing learning capacity.
5. Yogic sleep also results in increased energy levels.
6. It heals endocrinal imbalances.
7. Yog Nidra not only detoxidfies the body, but also clears up the subconscious.
8. It improves creativity.
9. It also leads to improved senses and more cultivated body awareness.
10. Yoga nidra restores the mind and body.

Question. How to perfrom tree pose
Answer. 1. Stand erect, keep the feet together.
2. Fold the right leg and placed it at the top of left thighs with the toes of right leg showed pointed downwards.
3. The right leg showed perpendicular to left leg.
4. Extend your arms above your head.
5. Inhale and try to make Namaskar mudra with your palms.
6. Balance the pose as long as you can because balancing is utmost important in tree pose.
7. Try to make your spine straightand feel the stretching from toes to fingers.
8. With deep exhale bring your arms and legs down.
9. Repeat the same with left leg. It completes one round.
10. Do three-five rounds.
11. No. of rounds may increase as per your convenience.
Health Benefits of Tree Pose Yoga (Vrikshasana)
1. It stretches the entire body from toes to fingers, thus invigorates you.
2. It gives tranquillity to your mind thus good for those who are facing the problems of depression and anxiety.
3. It increase your stamina, concentration and immunity.
4. It is good for your hips as it helps to open it.
5. It is beneficial for those who are experiencing Sciatica. But one should practice it under the supervision of a yoga expert.
6. It enhances the flexibility of legs, back and chest muscles.
7. It makes your ankle stronger.
8. It is also good for your knees.
9. It strengthens thighs and calves.
10. It gives suitable stretching to the groins.
11. Person suffering from flat feet should practice it.
12. It makes you more focussed and concentrated.
13. By practicing this asana, the ligaments and tendone of the feet get strengthen.
14. It is also good for pelvic region.
15. It develops esteem and self-confidence.
16. It caloms and relaxes the central Nervous system.
17. It hels to cure rheumatic pain and also treats numbness.
Tree Pose Yoga Precaustions
1. High blood pressure
2. Low blood pressure
3. Migraine
4. Insomnia
5. Acute knee problems
6. Hip injury

Question. Elaborate Naukasana in detail.
Answer. In Sanskrit ‘Nauka’ means Boat and ‘Asana’ means ‘Pose’. So this asana is called as naukasana while practicing boat pose you will see the entire body takes a shape of a boat. This boat pose is beneficial cure many physical disorders. Basically, naukasana helps to strengthen the lungs, liver and pancreas. Helps to increases the circulation of blood andmaintain the sugar level.
Steps for Naukasana
1. Lie flat on your back on the yoga that with your arms by your side.
2. Relax in this position for some time and keep breathing normally.
3. Now inhale slowly and lift your both legs.
4. Keep legs straight and should net be bent.
5. Try to maintain the angle of 45°.
6. Hold your breath and the posture for 10-15 seconds. You can increase the time of holding posture by practicing regularly.
7. Now exhale slowly and get back to your starting postion. 
Duration:  3-4 repetitions daily but showed not overdo.
Precaustions for Naukasana
1. Suffering from low or high blood pressure, hip, joint pain, arthritis, severeheadache, migraine, hernia and ulcer patients should not practice Naukasana.
2. Consult a doctor first before practicing any exercise and practice under expert guidance.
3. Pregnant women should not practice this boat pose.
4. Avoid practicing during periods but if you all comfortable to practice then go ahead.
Benefits of Naukasana
1. Helps to reduce belly fat.
2. Improve the function of digestion.
3. Good for developing six packs ABS.
4. Regulates the function of pancreas, liver and lungs.
5. Strengthens abdominal muscles
6. Good for a diabetic patient to maintain the sugar level.
7. Improves the blood circulation.
8. Strengthens the muscles of thighs, hips, necks and shoulder.
9. Improves the function of kidney, thyroids and prostate glands.

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