RBSE Solutions Class 10 Physical Education Chapter 11 Yoga-Asana and Pranayam

Short Answer Type Questions

Question 1. What do you mean by 'yoga'?
Answer: Yoga means joining the individual soul (Atma) with the universal soul (Parmatma). The word 'yoga' literally means 'yoking,' which refers to harnessing or connecting, similar to how oxen or horses are yoked together. It is a practice that helps bring harmony between the mind and body.
In simple words: Yoga means connecting your inner self with a higher power. It's like uniting your spirit with the universe.

🎯 Exam Tip: When defining core terms like 'yoga,' always include both its literal meaning and its spiritual significance to show a complete understanding.

Question 2. Which asana affects the spine (merudand) of the body?
Answer: Bhujangasana, also known as the Cobra Pose, specifically affects and benefits the spine of the body. This pose helps strengthen the back muscles and improve spinal flexibility.
In simple words: The Bhujangasana pose is good for your spine. It makes your back stronger and more flexible.

🎯 Exam Tip: Remember specific asana names related to body parts. Bhujangasana sounds like 'bhujang' (cobra), which often makes you think of lifting the upper body and arching the back.

Question 3. Describe the steps in Dhanurasana.
Answer: Steps to perform Dhanurasana (Bow Pose):
1. Lie on your stomach with your forehead on the ground and hands by your side.
2. Bend your knees and reach back with your hands to hold onto your ankles or feet.
3. As you breathe in, lift your chest, thighs, and head off the ground, pulling your feet towards your head, making your body look like a bow. This pose stretches the front of your body.
4. Look straight ahead and keep a gentle smile on your face, keeping the pose steady.
5. Pay attention to your breath and try to hold the pose for 1 to 20 seconds.
6. As you breathe out, gently release your hands, bringing your legs and chest back to the ground, and relax.
In simple words: Lie on your stomach, grab your feet, and lift your chest and legs to make a bow shape. Hold it for a short time, then slowly come down and relax.

🎯 Exam Tip: When describing asana steps, always begin with the starting position and end with the relaxation phase. Use clear, sequential instructions.

Question 4. What is Kumbhaka?
Answer: Kumbhaka is the act of holding your breath during Pranayama, which is a key part of many breathing exercises in yoga. It is the pause or suspension of breath that occurs between an inhale and an exhale, or after an exhale and before the next inhale. This controlled breath retention is believed to help in increasing lung capacity and calming the mind.
In simple words: Kumbhaka means holding your breath for a short time. It's a pause you take after breathing in or out during yoga breathing exercises.

🎯 Exam Tip: Define Kumbhaka clearly by mentioning its nature (pause) and its position in the breathing cycle (between inhale/exhale or after exhale/before inhale).

Question 1. What impacts do the yogasanas have on the health of a person. Discuss.
Answer: Yogasanas have many good effects on a person's health. Here are some key impacts:
1. They make the internal organs of the body active, leading to a healthy and long life.
2. They make the body's immune system stronger, helping it fight off sickness.
3. They make the body flexible, allowing for easier movement.
4. They help in controlling the senses and bringing peace to the mind, improving mental and physical strength.
5. They help clean the blood in the arteries, which is good for the heart.
6. They improve a person's ability to concentrate.
7. Yogasanas are peaceful and non-violent, which helps improve a person's moral character.
8. They activate the body's glands and bring balance, leading to the overall healthy development of the body.
9. They are very helpful in treating problems like constipation, obesity, diabetes, high blood pressure, and headaches.
10. They support the physical, mental, and spiritual growth of a person.
11. People of all ages and genders can do them without restrictions.
12. They reduce tiredness and help achieve peace of mind.
Thus, Yogasanas play a role in the complete development of a person.
In simple words: Yogasanas make you healthier by strengthening organs, boosting immunity, and making your body flexible. They also help calm your mind, improve focus, and develop you completely, both physically and mentally.

🎯 Exam Tip: When discussing impacts, categorize them (e.g., physical, mental, emotional) to ensure a comprehensive answer and provide specific benefits for each category.

Question 2. How many types of Pranayama are there? Describe in detail.
Answer: There are several types of Pranayama, which are breathing control techniques in yoga. Here are some of them described in detail:
Anuloma-Viloma Pranayama:
(i) Position of the Body: Sit comfortably in Sukhasana (easy pose), Padmasana (lotus pose), or Ardha Padmasana (half lotus pose).
(ii) Technique: Place your left hand on your left knee, with the back of your wrist touching the knee. Form a circle with your thumb and index finger (Gyan Mudra). Lift your right hand. Press your right nostril closed with your right thumb. Gently place your little finger and ring finger on your left nostril. Remove your thumb from the right nostril and slowly breathe in through the right nostril. After inhaling, attain the state of Kumbhaka (holding breath). Then, breathe out slowly through the left nostril by removing your two fingers. Now, breathe in through the left nostril, press it with the two fingers, and breathe out through the right nostril. During Kumbhaka, stop breathing for 10 seconds, and when breathing out, take 10 seconds to exhale.
(iii) Caution: When you breathe in, your lungs should expand, and when you breathe out, they should contract. Do not force your breath.
(iv) Duration: Start with 10-15 cycles and gradually increase the duration.
(v) Advantages: (a) It increases the amount of oxygen in the blood. (b) It helps remove physical and mental problems.
This type of breathing helps to calm the nervous system and clear energy channels.
Shatkarma: These are six scientific yogic exercises designed to remove waste materials from the body and keep it healthy. The six exercises are:
1. Neti (nasal cleansing)
2. Dhoti (internal cleansing)
3. Wasti (colon cleansing)
4. Kapaal Bhati (forehead shining breath)
5. Tratak (gazing meditation)
6. Nauli (abdominal massage)

Bhastrika Pranayama: Also known as "bellows breath," this traditional breathing exercise helps increase 'Prana' or life force within a person. It involves rapid and forceful inhalations and exhalations, similar to a blacksmith's bellows.
Bhramari Pranayama: Also known as "Bee Breath," this is a very effective Pranayama for meditation. Doing this breathing exercise helps calm the mind. It is also good for reducing high blood pressure, tiredness, and mental stress. It involves making a humming sound like a bee while exhaling.
Ujjayi Pranayama: Sit in a comfortable position, close your eyes, and relax your mouth. Practice deep, controlled inhalations and exhalations. Feel the air passing through your windpipe as you do the Pranayama. When exhaling, try to softly make an "ahh" sound from your mouth. This technique is helpful for ear problems and for tonsils in the nose and throat, as it gently stimulates the vagus nerve.
Nadishodhan Pranayama: This Pranayama purifies the energy channels (nadis) in the body. First, sit in Singhasana. Breathe in from the left side of the nose, then hold your breath (Kumbhaka). After that, slowly breathe out from the right side of the nose. Next, breathe in from the right nostril, hold your breath (Kumbhaka), and then slowly breathe out from the left side of the nose. During the Kumbhaka phase, hold your breath for 10 seconds, and then take 10 seconds to breathe out.
Advantages: Lungs become strong and the heart gets healthier.
In simple words: Pranayama has different types like Anuloma-Viloma (alternate nostril breathing), Shatkarma (body cleansing), Bhastrika (bellows breath), Bhramari (bee sound breath), Ujjayi (ocean breath), and Nadishodhan (channel cleansing). Each one helps with breathing, calms the mind, or cleans the body.

🎯 Exam Tip: When asked to describe different types of Pranayama, name each type, explain its basic technique, and list its key benefits or cautions. Using bullet points or clear headings helps organize your answer.

Multiple Choice Questions

Question 1. Mental equilibrium is maintained through
(a) Thoughts
(b) Spirit
(c) Yoga
(d) None of the options
Answer: (c) Yoga
In simple words: Keeping your mind calm and balanced happens when you practice yoga. Yoga helps bring peace and stability to your thoughts.

🎯 Exam Tip: For questions about mental well-being, 'Yoga' is a common and appropriate answer as it focuses on both physical and mental harmony.

Question 2. The paths of yoga are –
(a) Karma yoga
(b) Raaj yoga
(c) Gy an yoga
(d) All of the options
Answer: (d) All of the options
In simple words: Yoga has different ways or paths, including Karma Yoga (yoga of action), Raaj Yoga (royal yoga, focusing on meditation), and Gyan Yoga (yoga of knowledge). All of these are important parts of yoga.

🎯 Exam Tip: Remember that yoga is a broad practice with various branches or paths; when several are listed, "All of the options" is often the correct choice if they are indeed recognized yoga paths.

Question 3. It is not a part of Pathanjali's Asthang yoga –
(a) Dharma
(b) Yama
(c) Mantra yoga
In simple words: Patanjali's Ashtanga Yoga has eight parts, like Yama and Niyama. Mantra yoga is not one of these eight parts, even though it is a type of yoga.

🎯 Exam Tip: Familiarize yourself with the eight limbs of Patanjali's Ashtanga Yoga (Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi) to easily identify what is not a part of it.

Question 1. What does 'Toga' Karmsya Kaushlam mean?
Answer: 'Yoga Karmsya Kaushlam' means efficiency in action. In simpler terms, it refers to performing your actions with skill, dedication, and perfection. This concept suggests that true yoga is not just about poses, but about doing everything you do in life with great skill and mindfulness.
In simple words: 'Yoga Karmsya Kaushlam' means doing your work very well and skillfully. It means being good at what you do.

🎯 Exam Tip: When interpreting Sanskrit phrases, break down the words if possible and connect them to the broader philosophy of yoga, emphasizing both the literal meaning and its practical application.

Question 2. What are the advantages of Dhanurasana?
Answer: Dhanurasana, or the Bow Pose, offers several advantages. The main benefit is that it strengthens both the back and the abdomen at the same time. It also improves flexibility in the spine and shoulders.
In simple words: Dhanurasana helps make your back and stomach strong at the same time.

🎯 Exam Tip: When listing advantages of an asana, focus on key physical benefits, especially those related to core strength and flexibility, as they are often primary outcomes.

Question 3. Write the procedure for Halasana.
Answer: Procedure for Halasana (Plow Pose):
1. Spread a mat on the floor and lie down on your back in a normal, relaxed position.
2. Breathe out, then slowly breathe in while raising both your legs straight up. Stop when your legs make a 90-degree angle with the floor.
3. Next, lift your waist and push your legs backward over your head. Try to keep your balance while doing this.
4. After fully exhaling, push your legs further back and try to touch the ground with your toes behind your head. Keep your toes stretched.
5. Continue to breathe normally in this pose. This pose helps to stretch the spine and shoulders.
In simple words: Lie on your back, lift your legs over your head until your toes touch the ground behind you, like a plow. Keep breathing slowly.

🎯 Exam Tip: Always describe asana procedures with clear, sequential steps. Mention breathing instructions at the appropriate points during the movement.

Question 4. What are the advantages of Kapaal Bhati?
Answer: Kapaal Bhati, a type of Pranayama, has several advantages:
1. It cleanses and purifies the respiratory tract, helping clear the air passages.
2. It helps cure common colds and relieves congestion. This breathing exercise increases oxygen supply and energizes the body.
In simple words: Kapaal Bhati cleans your breathing pipes and helps get rid of bad colds.

🎯 Exam Tip: When discussing advantages of breathing exercises, highlight benefits related to respiratory health and overall well-being.

Question 5. What is the technique of Sarvangasana?
Answer: Procedure for Sarvangasana (Shoulder Stand Pose):
1. Lie flat on your back, keeping your hands by your sides, palms facing down.
2. Slowly lift your legs, hips, and back, using your hands to support your back. Your body should be in a straight line from your shoulders to your toes, balancing on your shoulders and the back of your head.
3. Keep your elbows close to your body and your hands supporting your back. Try to keep your legs straight and together, pointing your toes towards the ceiling. This inverted pose helps improve blood circulation.
4. To return to the starting position, first slowly lower your hips while still supporting your back with your hands. Then, gently and slowly bring your entire body back down to the original flat position.
In simple words: Lie on your back, then lift your legs and body up, supporting your back with your hands so you balance on your shoulders and head. Slowly come back down.

🎯 Exam Tip: For inverted poses like Sarvangasana, emphasize slow and controlled movements, especially when returning to the starting position, to prevent injury.

Question 1. Explain clearly the process of developing self discipline.
Answer: Self-discipline can be developed by following the principles of Yama and Niyama, which are fundamental components of yoga philosophy:
(i) Yama: This represents self-discipline and involves five ethical guidelines:
(a) Non-Violence (Ahimsa): This means not harming anyone through words, actions, or thoughts.
(b) Non-Stealing (Asteya): This means not taking anything that does not belong to you.
(c) Truthfulness (Satya): This involves always speaking the truth.
(d) Celibacy (Brahmacharya): This means controlling all desires and maintaining purity.
(e) Non-Covetousness (Aprigrah): This means giving up all sensual pleasures and not desiring what others have.

(ii) Niyama (Self-Discipline): These are five rules for personal observance and internal discipline:
(a) Purity (Saucha): This includes both internal and external cleanliness of mind and body.
(b) Contentment (Santosh): This means being satisfied in all situations, good or bad.
(c) Austerity (Tapas): This involves controlling all desires through thought, word, or action, often through self-effort and determination.
(d) Self-Study (Swadhyay): This means self-evaluation and studying sacred texts or exchanging views with others to gain knowledge.
(e) Devotion or complete surrender to God: This means constantly living with an awareness of a divine presence and surrendering to a higher power.
Following these principles helps a person develop strong moral character and control over their own mind and actions.
In simple words: You can build self-discipline by following Yama (like not hurting, not stealing, being truthful, staying pure, and not being greedy) and Niyama (like being clean, happy, strict with yourself, studying, and trusting God). These rules help you control yourself and live a good life.

🎯 Exam Tip: When explaining self-discipline through Yama and Niyama, clearly list and briefly explain each component. Use simple language for each explanation.

Question 2. Write the techniques of Pranayama?
Answer: To perform Pranayama, particularly Anuloma-Viloma (alternate nostril breathing), here is a common technique:
Technique: Start by stretching your left hand and placing it on your left knee, with the back of your wrist touching the knee. Make a circular shape with your thumb and index finger; this is called Gyan Mudra. Next, lift your right hand. Use your right thumb to press your right nostril closed. Gently place your little and ring fingers on your left nostril. Remove your thumb from the right nostril and slowly breathe in through the right nostril. After a full inhalation, press the right nostril closed again with your thumb and breathe out slowly through the left nostril by removing the two fingers. Now, breathe in through the left nostril, press the left nostril with the two fingers, and then breathe out through the right nostril by removing your thumb. This process constitutes one cycle of alternate nostril breathing, which balances the flow of energy.
In simple words: For Pranayama, sit comfortably. Use your right thumb to close your right nostril and breathe in through the left. Then, close the left nostril with two fingers and breathe out through the right. Switch sides: breathe in through the right, close it, and breathe out through the left.

🎯 Exam Tip: When describing Pranayama techniques, ensure the steps are sequential and clearly indicate which nostril is open for inhalation and exhalation at each stage, as well as hand positions.

Question 4. Write any ten points of significance of doing Yoga exercises.
Answer: Doing Yoga exercises has many important benefits for a person's life:
1. Yoga makes the internal organs of the body more active, leading to a healthy and long life.
2. It doesn't need much equipment; often just a small airy room is enough.
3. Unlike many other sports, yoga can be done alone, not needing more than one person.
4. It is not expensive to practice yoga.
5. Yoga strengthens the body's immune system, helping it fight off sickness.
6. It makes the body flexible, which improves movement and reduces stiffness.
7. Yoga helps develop mental and physical strength, aiding in controlling the senses and finding peace of mind.
8. It helps purify the blood in the arteries, which is good for heart health.
9. Yoga helps improve concentration and focus.
10. It is a non-violent activity and helps improve a person's moral character.
11. Yoga stimulates the body's glands and brings balance, which leads to the overall healthy development of the body.
In simple words: Yoga helps your body's organs work better, boosts your immune system, and makes you flexible. It's affordable, can be done alone, and helps your mind stay calm and focused, leading to a healthier, more balanced life.

🎯 Exam Tip: When listing benefits, aim for a variety of impacts, including physical (organs, flexibility), mental (peace, concentration), and practical (cost, solo practice), to show a comprehensive understanding.

Question 5. Write about the procedure of Matsayasana.
Answer: Procedure for Matsayasana (Fish Pose):
1. First, bend your right leg and place your right foot on your left thigh. Then, bend your left leg and place your left foot on your right thigh. This is a lotus-like position.
2. Lift your back slightly, using your elbows for support. Press your palms and waist down, and raise your trunk and head.
3. Place the crown (top) of your head gently on the floor.
4. Place both hands on your thighs and relax your elbows on the floor. If possible, try to hold your toes with your fingers. This pose helps stretch the chest and neck.
5. Now, with the crown of your head and lower body on the floor, your chest will be lifted in an arch.
In simple words: Sit with crossed legs, then lie back and arch your chest up, letting the top of your head touch the floor. Keep your hands on your thighs.

🎯 Exam Tip: For Matsayasana, remember the key is the arched back and the crown of the head on the floor, which opens the chest. Also, note the leg position (often Padma or half-Padma as a base).