Maharashtra Board Class 11 Health And Physical Education Chapter 4 Yoga And Mudra PDF Download

Yoga And Mudra

Objectives

To adopt a stress-free lifestyle.

To accept pros and cons in oneself and achieve progress.

To study the various Mudra.

To maintain an emotional balance.

To achieve a positive approach to life.

Yoga

Yoga is an effective pathway to a happy and prosperous life. The word Yoga is derived from the Sanskrit root word 'yuj' which literally means to bind, join, attach and yoke, to direct and concentrate one's attention on, to use and apply. It means union or communion. It is the true union of our desire with the will of God. It is 'the yoking of all the powers of body, mind and soul to God; it means the disciplining of the intellect, the mind, the emotions, the will, which Yoga presumes; it means a poise of the soul which enables to look at life in all its aspects evenly'.

There are unique aspects like physical, psychological, emotional, intellectual, spiritual inculcate in human beings/personality. Yoga is the key or a pathway to achieving balance in all these aspects. The practice of Yoga is an effective medium for the holistic development of the child.

Teacher's Note

Yoga helps your body and mind feel calm and strong. Just like how an Indian mother teaches her children to sit quietly and breathe properly before school, yoga does the same thing for everyone.

Exam Trick

Remember: Yoga = Yuj = Join. Yoga joins your body, mind, and soul together. It is like joining different parts to make one complete thing.

Points to Remember

Yoga comes from the Sanskrit word 'yuj' which means to bind or join.
Yoga helps balance physical, psychological, emotional, intellectual, and spiritual aspects of a person.
Yoga is a way to achieve a happy and peaceful life.
Yoga brings discipline to the mind, body, and soul.

Need For Yoga

The serene beauty of nature has seen polluted which is man-made, emanating from polluted thought processes in man, resulting in a negative vibe in the surroundings, without being explicit.

People are drifting apart from each other socially and within the family. Honesty and simplicity in life is a lost virtue. Dissatisfaction and intolerance are on the rise. Ethical way of life is being polluted progressively. The imbalance of the body, mind and soul, has begun to consume the individual physically and mentally. To steer away from this polluted and corrupted way of life, purity of conscience and maturity is imperative. The study and practice of Yoga as a way of life could be a life changing experience.

Teacher's Note

Today, many children feel stressed and unhappy because of pollution and modern life. Yoga is like medicine that helps them feel peaceful, just like how a doctor helps sick people feel better.

Exam Trick

Remember why we need Yoga: Pollution, sad family life, no honesty = we need Yoga to feel happy and balanced again.

Points to Remember

Nature is getting polluted because of negative thoughts in people's minds.
Families are breaking apart and people are not being honest anymore.
Our body and mind are getting sick from this imbalance.
Yoga helps us live a pure and balanced life.
Practicing Yoga can change our life completely.

Asanas (Posture)

Meaning: In the state or position of the body we can feel comfortable and steady. That is the Asanas.

Asanas can be classified in two ways:

Based on purpose or objective

Body position

Let us understand further what it means.

1. Based On Purpose Or Objective

The asanas based on purpose or objective are classified into 3 main groups:

A) Meditative Asanas

These postures are useful during the practice of pranayama and meditation. They keep the body stable and comfortable for maximum duration. For example: padmasana, siddhasana, vajrasana, swastikasana.

B) Health Enhancing / Physique Enhancing Asanas

These asanas are practiced to improve the physique and/or maintain health. For example: sarvangasana, bhujangasana, vakrasana, etc.

C) Resting Asanas

These asanas keep the body and mind relaxed, in a state of rest. For example: shavasana, makarasana.

Teacher's Note

There are three types of asanas - some for meditation, some for health, and some for rest. Just like your school has different activities for study, play, and rest, yoga also has different poses for different needs.

Exam Trick

Remember the three types: Meditative asanas = sit quietly, Health asanas = make muscles strong, Resting asanas = relax your body.

Points to Remember

Meditative asanas help you sit peacefully during meditation.
Health enhancing asanas make your body strong and healthy.
Resting asanas help your body and mind relax completely.
Each type of asana has a different purpose.
You choose the asana based on what you need.

2. Based On Body Position

The practice of asanas need the body to move into different positions to get into the final pose. The final position of the asana when performed is supine, prone, sitting or standing.

1. Asanas In The Supine Position (Lying On The Back)

(A) Dronasana – (30 Sec)

Position:

Exhale and while inhaling lift legs, shoulder and trunk off the ground keeping knee joint and elbow straight and hands moving as close to the toe as possible and touching toe in the final pose. The angle should be 45 degrees to earth.

The weight of the body rests on the buttocks, be aware of the tensing abdominal muscles.

Look towards the toe, be comfortable and stable without straining and hold the final position.

Keep breathing normally while holding the final pose.

Releasing The Asana

In the reverse order release asana to original position.

Precautions

People suffering from severe headache and migraine should avoid this pose. Also, those suffering from spinal disorders should not practice this asana.

Benefits

The abdomen is toned and improves blood flow. Increase the muscle endurance. The efficiency of the spine and neck is also increased.

(B) Chakrasana (30 Sec)

Position:

Lie in supine position, bend knee keeping feet hip-width apart and bring it close to buttocks.

Lift hands up and place palms on the floor behind the shoulder with fingers pointing to the shoulder.

Once comfortable, inhale and raise the hips maximum off the ground then slowly raise the shoulder with upper and lower limbs supporting the body weight.

Let head hang in a relaxed manner at the neck and try to keep knee and elbow as straight as possible in the final pose.

Keep breathing normally while holding the pose.

Releasing The Asana

In the reverse order release asana to original position.

Precautions

People suffering from severe headache and migraine should avoid this pose. Also, those suffering from spinal disorders should not practice this asana.

Benefits

The abdomen is toned and improves blood flow. Increase the muscle endurance. The efficiency of the spine and neck is also increased.

Teacher's Note

Supine means lying on your back. These asanas are easy to do and very helpful for beginners. Like sleeping on your back but with special movements to make your body strong.

Exam Trick

Remember: Supine = lying on your back. Dronasana = boat pose = lift your body like a boat. Chakrasana = wheel pose = your body makes a wheel shape.

Points to Remember

Supine position means lying on your back.
Dronasana makes your stomach muscles strong.
Chakrasana is good for your spine and neck.
Always breathe normally during these poses.
Stop if you feel pain or discomfort.

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