CBSE 11TH CLASS SESSION 2020-21

BY: BHAWANI PRATAP SINGH SHEKHAWAT

By : Bhawani Pratap Singh Shekhawat , // [email protected] / +91 8005864874 //

CHAPTER – 5
 Meaning And Importance Of Yoga

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By : Bhawani Pratap Singh Shekhawat , //
CONTENTS

Element Of Yoga

Introduction – Asanas, Pranayama, Meditation &

Yogic Kriyas

Yoga For Concentration & Related Asanas (Sukhasana,

Tadasana, Padmasana, Shashankasana, Naukasana,
Vrikshasana(tree Pose), Garudasana(eagle Pose)

Relaxation Techniques For Improving Concentration – Yognidra

By : Bhawani Pratap Singh Shekhawat , //
[email protected] / +91 8005864874 //
5.1 MEANING AND
IMPORTANCE OF
YOGA
 MEANING OF YOGA
❖ The Word Yoga Has Been Derived
From The Sanskrit Word “ YUG ”
Which Means To Join Or To Unite.
❖ Yoga Is The Union Of The Individual
Soul With The Absolute Or Divine
Soul.
❖ Yoga Also Means The Unification Of
Physical, Mental, Intellectual And
Spiritual Aspects Of Human Being.
❖ Yoga Is The Science Of Development
Of A Person’s Consciousness.
IMPORTANCE OF YOGA
1. Physical Purity.
2. Cures And Prevention From Disease.
3. Reduces Mental Tension.
4. Beautification Of Body.
5. Provides Relaxation.
6. Keeps The Correct Posture Of Body.
7. Yoga Can Be Performed Easily.
8. Spiritual Development.
9. Increases Flexibility.
10. Reduces Obesity.
11. Improves Health.
12. Enhances Moral And Ethical Values.

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 ❖ Internal Organs Of Our Body
Can Be Cleansed By Various
Yogic Exercises.
❖ As Per Ayurveda, Our Body Is
Made Of Vaat, Pitt And Kaph.
1. To Remain Healthy, Balance
PHYSICAL Of Vaat , Pitt And Kaph In Our
Body Is Necessary.
PURITY ❖ Dhoti, Nauli, Basti,
Kapalbhati,tratak Etc. Are
Such Yogic Exercises Which
Keep The Internal Organs Of
Our Body In Clean State.
 ❖ Yoga Not Only Prevents
Many Diseases But Also
Cures Them.
2. ❖ Various Yogic Exercises

CURES Increases The Immunity Of

The Body.
AND ❖ Diseases Such As

PREVENTI
Bronchitis, Sinusitis,
Arthritis, Gastritis, Asthma,
ON FROM High Bloods Pressure,
Stress , Back Pain, Urinary
DISEASE Disorders Etc. Can Be
Prevented As Well As Can
Be Cured By Yogic
Exercises.
 ❖ Yoga Helps In Reducing
The Mental Tension.
❖ Pratyahar, Dharana And
3. Dhyan Plays Vital Role In
REDUCES Reducing The Mental
Stress.
MENTAL ❖ Asanas Like Makarasana,
TENSION Shavasana, Shalabhasana
And Bhujangasana Are
Beneficial For Releasing
Stress And Tension.
 ❖ Everyone In This World
Wants To Have Healthy
Body.
4. ❖ Various Yogic Asanas Are
Best Suited To Get Rid Of
HEALTHY Many Health Problems And
BODY To Stay Fit.
❖ They Make Our Body
Strong, Reenergize It And
Improve Flexibility.
 ❖ Rest And Relaxations Are
Essentials For Removing
Fatigue.
5. ❖ Research Studies Have
PROVIDES Shown That Yogic Asanas
And Panayama Relaxes
RELAXATION The Body And Mind.
❖ Padamasana , Shavasana
And Makarasana Are Some
Of Such Asanas.
 ❖ Postural Deformities Are
Very Common Nowadays
6. Due To Lifestyle Followed
Which Effects Efficiency
KEEPS Negatively.

THE ❖ Doing Yoga Asanas

Regularly , A Person Can
CORRECT Not Only Have The Correct
Posture, But Can Also Cure
POSTURE The Postural Deformities .
OF BODY ❖ Vajrasana , Sarvangasana ,
Mayurasana , Chakrasana
,Bhujangasana Etc.
 ❖ InFast Life Of Today,
Every One Claims To Be
7. Very Busy , Hardly Any
YOGA CAN BE Time Left For Self.
❖ Doing Yogic Exercise
PERFORMED Need Only A Small
EASILY Space , Where As
Others Need Much Of
Money And Time.
 ❖ One Can Have Good
Control On Mind By Doing
Yogic Exercises And Move
8. Towards The Spiritual
Heights.
SPIRITUAL ❖ Padmasana And
DEVELOPMENT Siddhasana Enhances The
Meditation Power.
❖ Pranayam Is Also Useful
For Spiritual Development.
 ❖ Flexibility Is Very Significant
As It Helps In Movement Of
The Body Efficiently .
9. ❖ Muscles Becomes More
INCREASES Flexible And Prevents
Sports And Other Injuries.
FLEXIBILITY ❖ Chakrasana , Dhanurasana
, Halasana , Bhujangasana
Etc. Are Very Beneficial In
Increasing Body Flexibility.
 ❖ Very Common Problem
Now A Days.
❖ Regular Yogic Exercise Like
Pranayama And Asanas
10. Reduces Obesity .
REDUCES ❖ Research Studies Have
Shown That Obesity Is Also
OBESITY Caused By Mental Stress
And Tension.
❖ Meditative Asanas Are The
Perfect Solution For This
Condition.
 ❖ Yoga Not Only Maintains
But Improves Our Health .
❖ Muscles Becomes More
11. Strong .
❖ Various System Of Body
IMPROVES Like Respiratory ,
HEALTH Circulatory , Nervous ,
Excretory Etc. Becomes
More Efficient Resulting
Improvement In Over All
Health.
 ❖ Yoga Is Very Significant For
Human Being In Present-
12. day Life.

ENHANCES ❖ By Following First Two

Steps Of Ashtanga Yoga :
MORAL Yama And Niyama (Ahimsa
, Satya , Asteya , Santosh ,
AND Tapa Etc. ) These Values
Are Enhanced.
ETHICAL ❖ An Individual Can Attain
VALUES Perfect Health And Lead A
Content Life By Performing
Yogic Exercise Daily.
 5.2 ELEMENT OF YOGA

1. Yama
2. Niyama
3. Asanas
4. Pranayama
5. Pratyahara
6. Dharana
7. Dhyana
8. Samadhi

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 1.YAMA
A. AHIMSA: Causing No Harm To Any Living Thing. Anxiety ,
Jealousy, Hate ,Anger Are Violent Emotions.
B. SATYA: Truthfulness. We Must Be Truthful In Thoughts, Speech
And Deeds. We Must Not Speak To Others In Deceitful Manners.
C. ASTEYA: Non-stealing. The Inclination To Use Others Objects,
Money And Thoughts For One’s Own Benefit Is Stealing.
Abstaining From It Is Asteya.
D. BRAHAMCHARYA: Conserving One’s Energy . Using Your
Energy For The Benefit Of The Individual & Society, Not For
Pleasure.
E. APARIGRAHA: Non- Possessiveness, Non-grasping Or Non-
greediness. Aparigraha Refers To Keeping The Desire For
Possessions To What Is Necessary Or Important, Depending On
One's Life Stage And Context.

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 2. Niyama
A. SAUCHA: It Is Purification Of Internal Organs, External
Body And Mentally. Shatkarmas Are To Be Performed For
Purification Of The Internal Organs Of The Body. Neti, Dhoti,
Kapalbharti, Nauli, tratak, Basti Are The Six Kriyas (
Shatkarmas).
B. SANTOSH: Feeling Of Satisfaction In Life.
C. TAPA: To Endure The Difficulties, Obstacles And Complex
Situation Easily In Achieving The Goal.
D. SWADHYAYA: It Is Considered As The Study Of Teaching
And Scriptures, Self Study Is Preferred. It Also Means
Introspection And Self Study By Asking Questions Like Who I
Am, What Should I Do, Aim Of Life.
E. ISHWARA PRANIDHAN: To Dedicate All The Deeds To
God. One Surrenders Oneself To God Expelling Pride, Ego
And Other Impurities From Mind

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 3. Asana

❖ Asana Means Position Or

Posture Of Body.
❖ It Also Means To Sit In Easy
Posture.
❖ These Are Slow Stretching
Activities Performed To Keep
The Body Flexible Agile And
Young.

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 4. PRANAYAMA

❖ It Is The Control Of The Process

Of The Breathing. It Means
Appropriate Control Over
Inhalation And Exhalation.
❖ It Helps In Regulating The
Metabolic Activity And Enhances
The Function Of Heart And
Lungs. It Also Provides Longevity
To Life.

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 5. PRATYAHARA

❖ Control Over Senses Is

Pratyahara.
❖ The Senses No Longer
Respond To External
Objects That Hinder Mental
Concentration.

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 6. Dharana

❖ It Is The Concentration Of
Mind At One Focal Point.
❖ It Is A Mental Exercise Which
Enables A Yogi To Go Ahead
Towards Dhyana And
Samadhi.

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 7. Dhyana

❖ Dhyana is a complete
constancy or
concentration of mind.

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 8. Samadhi

❖ The Union Of Individual’s Soul With The

Supreme Soul Is Called Samadhi.
❖ It Is Checking Or Destruction Of All The
Impulses Of Mind.
❖ During Dhyana, When The Disappearance
Of Self Awareness Takes Place , The Yogi
Attains The Stage Of Samadhi.
❖ Experiences The Divine Pleasure.

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 5.3INTRODUCTION – ASANAS, PRANAYAMA,
MEDITATION & YOGIC KRIYAS
INTRODUCTION TO ASANAS

Meaning of Asanas : स्थिरसुखमाससम ॥४६॥

❖ A position which is steady and
comfortable.
❖ In Asanas, body is kept in various
positions in such a way that the activity of
the organs and glands of body becomes
more efficient and finally improve the
health of mind and body

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 CLASSIFICATION OF ASANAS
Meditative Asanas Relaxative Asanas Cultural Or Corrective
Asanas

Meditation Power Of An Removes Fatigue And Relaxes Regulate And Systematise The
Individual Is Enhanced An Individual Physically And Different Activities Of The Body
Mentally And Finally Provides The Energy
To The Body
Padmasana, Sidhasna, Shashankasana, Shavasana, Sheerasasan, Sarvangasana,
Gaumukhasan, Veerasana, Etc Makarasana, Etc Matasyasana, Halasana,
Bhujangasana, Chakrasana, Etc
 INTRODUCTION TO PRANAYAMA
MEANING OF PRANAYAMA
❖ It is comprised of two words :“prana” + “ayam” Mean vital life force + control “the
control or regulation of prana”
Purka Rechaka Kumbhaka

Inhalation Exhalation Retaining the breath

Internal External

To retain the breath To retain the breath after

after complete inhalation. complete exhalation
 TYPES OF PRANAYAMA

❖ Suryabhedi Pranayama
❖ Ujjayi Pranayama
❖ Sheetkari Pranayama
❖ Sheetali Pranayama
❖ Bhastrika Pranayama
❖ Plavini Pranayama
❖ Morchha Pranayama

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 INTRODUCTION TO MEDITATION
MEANING OF MEDITATION

❖ Meditation Is A Process Of Complete Constancy Of

Mind.
❖ According To Patanjali , “The Concentration Of Chitta
(Mind) On An Vritti (Impulse) Without Any Divergence
, Is Called Dhyana .
❖ The Stage When Perception Starts Directly Is Called
Real Dhyanavastha.
❖ Dhayna Is Not A Practise But It Is A Stage Of Mind In
Which There Is A Continuous Dynamic
Consciousness Without Any Obstruction.

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INTRODUCTION TO SHATKARMAS OR
SUDHIKRIYAS

❖ Like Any Machine, Human Body Also

Require Internal And External Cleanliness
❖ Cleanliness Of Internal Organs Of Our
Body Is Done By Six Actions(shatkarmas)
✓ Neti
✓ Dhouti
✓ Basti
✓ Nouli
✓ Tratak
✓ Kapalbhati

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 5.4 Yoga For
Concentration &
Related Asanas
(Sukhasana,
Tadasana,
Padmasana,
Shashankasana,
Naukasana,
Vrikshasana(tree
Pose),
Garudasana(eagle
Pose)
By : Bhawani Pratap Singh Shekhawat , // [email protected] / +91 8005864874 //
 Sukhasana
❖ BENEFITS
➢ Facilitates Mental And Physical Balance
Without Causing Strain Or Pain
➢ Stretches And Lengthens Spine
➢ Calms Your Mind
➢ Reduces Anxiety, Stress And Mental Fatigue
➢ Help In Improving Body Posture
➢ Gentle Massage To Knees, Calf Muscles And
Thighs
❖ CONTRAINDICATIONS
➢ Knees And Hips Are Injured Or Inflamed,
Avoid This Asana
➢ Have Slipped Disc Problem, You Should Take
Proper Care While Performing This Asana

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 TADASANA
❖ BENEFITS
➢ Helpful In Developing Physical And Mental Balance
➢ Reduces Obesity
➢ Cures Constipation
➢ Helpful For The Treatment Of Hypertension
➢ Good Asana For Those Who Wants To Enhance Their
Height
➢ Improve Body Posture
❖ CONTRAINDICATIONS
➢ If You Have Low BP, Avoid This Asana
➢ People Suffering From Headaches And Insomnia Should
Also Avoid Performing This Asana
➢ Individual, Who Suffer From Blood Circulation Problem
Such As Faulty Valves, Should Not Perform This Asana

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 PADMASANA
❖ BENEFITS
➢ Increase The Focus Of Mind And
Concertation
➢ It Clams The Brain
➢ Helps To Relax The Body
➢ Helps To Stimulate The Abdomen And
Spine
➢ Helps In Reducing Abdominal Fat
➢ Helps In Reducing BP And Muscular
Tension
❖ CONTRAINDICATIONS
➢ Who Suffer From Sciatica Or Weak Or
Injured Knees Should Not Practice
This Asana

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 SHASHANKASANA
❖ BENEFITS
➢ Relieve Fatigue And Promotes Concentration
Of Mind
➢ Regulates The Functioning Of Adrenal Glands
➢ Regular Practice Relieves Constipation
➢ Controls Diabetes
➢ Increases The Memory Power
➢ Reduce The Excess Fat In The Abdominal
Region
❖ CONTRAINDICATIONS
➢ Who Are Suffering From High BP Or Slipped
Disc Should Not Perform This Asana

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 NAUKASANA
❖ BENEFITS
➢ Tones The Muscles Of The Leg
➢ Useful For The Person With Hernia
➢ Strengths The Back And Abdominal Muscles
➢ Helps In Digestive Process
➢ Reducing Belly Fat
❖ CONTRAINDICATIONS
➢ Low BP, Migraine, Spinal Disorder And
Severe Headache, Don’t Perform This Asana
➢ If You Have A Asthma Or Heart Diseases
Should Avoid This Asana
➢ Women Should Avoid Doing This Asana
During Pregnancy

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 VRIKSHASANA (TREE POSE)
❖ BENEFITS
➢ Strengthens The Ligament And Tendons Of
The Feet
➢ Improve Concentration
➢ Helps In Relieving Pain Due To Sciatica
➢ Improves Balances And Stability In The Legs
➢ Reduces The Knee Problems
➢ Enhances The Flexibility Of Leg, Back And
Chest Muscles
❖ CONTRAINDICATIONS
➢ Suffering From Migraine, Insomnia, Low Or
High BP, Acute Knee Problem And Hip Injury,
Should Avoid Practicing This Asana

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 GARUDASANA (EAGLE POSE)

❖ BENEFITS
➢ Strengthens The Muscles, Tones The
Nerves And Loosens The Joints Of
The Legs And Arms
➢ Improve Balance
➢ Strengthens Ankles
➢ Alleviates Sciatica And Rheumatism
❖ CONTRAINDICATIONS
➢ Anyone Had A Recent Ankle Or
Elbow Injury, You Should Avoid
Performing This Pose

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 5.5 Relaxation Techniques For Improving
Concentration – Yognidra
MEANING OF YOGA NIDRA
Yoga Nidra (Sanskrit: योग निद्रा) Or Yogic Sleep Is A State Of Consciousness Between
Waking And Sleeping, Like The "Going-to-sleep" Stage, Typically Induced By A Guided
Meditation.

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 Preparation

Return Or
Intention
Finishing The
(Sankalpa)
Practice

STAGES OF
YOGANIDRA Sankalpa Body Rotation

Visualisation Breath Awareness

Opposites Or
Feelings And
Sensation

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 1. PREPARATION

❖ Get Ready For Yoganidra

❖ Lie Down On Your Back On The Floor And
Adopt The Pose Of Shavasana
❖ Body Should Be Straight From Head To
Toe
❖ Legs Should Be Slightly Apart And Arms
Should Be A Little Away From The Body
❖ Palms Should Be Upwards
❖ Feel Comfortable In This Position
❖ Close Your Eyes And Take Deep Breath
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2. INTENTION (SANKALPA)

❖ Take A Resolve Or Sankalpa

According To Your Own Wish
❖ It Should Be Short, Clear And
Positive
❖ Example, Sankalpa May Be ‘ I Will
Enjoy Complete Health Or I Will
Ever Be Cheerful’ Etc.

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 3. BODY ROTATION
❖ At this stage awareness is rotated through the different body parts in a
systematic way
❖ The rotation of awareness is started in proper sequence i.e.,
✓ Right side of the body start with right thumb ending with the little toe of the
right foot left side left hand thumb to the little toe of the left foot
back of the body from heels to the back of the head front of the body
forehead to individual facial feature to the leg.

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4. BREATH AWARENESS

❖ You Simply Become Aware Of The

Natural Breath Without Doing Any
Effort To Change The Flow Of The
Breath
❖ It Gives A Deeper Relaxation And
Awakens Higher Energies That Can
Be Directed To All Parts Of The Body

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5. OPPOSITES OR FEELINGS AND
SENSATION

❖ Allow Yourself To
Experience Feeling And
Sensation
❖ Usually It Is Practised With
Pairs Of Opposite Feelings
Like Heat And Cold, Pain
And Pleasure, Love And
Hate, Etc.
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 6. VISUALISATION

❖ This Stage Induces The Mental

Relaxation
❖ Develop Self Awareness And Relaxes
The Mind Through Removal Of
Disturbing Materials, Controls The Mind
And Strengthens Concentration Ability
❖ It Is Done By The Visualisation Of Variety
Of Different Images, Objects And
Situations
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 7. SANKALPA

❖ Once Again
Sankalpa
Mentioned In The
Second Point Is
Repeated Thrice
With Complete
Dedication
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 8. RETURN OR FINISHING THE
PRACTICE

❖ This Stage Is Important Because If You

Move Fast Out Of Yoganidra You Can Feel
Discontented And Uncomfortable
❖ At This Sage, Awareness Is Externalised
Slowly So That You Can Be Aware Of The
External Location, Sound, Object And
Persons

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 ADVANTAGES OF YOGANIDRA

Increase
Relaxes The Awakens Memory And Counteracts
Reduces Tension
Mind Creativity Learning Stress
Capacity

Manages
Promotes
Psychosomatic Cures Cancer Helps Healing
Willpower
Diseases

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 For Any
QUERY feel Free to
contact me!!!
By : Bhawani Pratap Singh Shekhawat , // [email protected] / +91 8005864874 //