3 Yoga

LEARNING OBJECTIVES
3.1 Meaning and Importance of Yoga
9.2 Introduction to Ashtanga Yoga
3.3 Introduction to Yogic Kriyas (Shat Karma)

Our seers and saints believed in Yoga for real happiness means to accomplish a job effectively'. However,
and peace after practising constant austerity. They efficiency to work is not naturally present in a person
established such values and ideals of life for the instead, a person has to concentrate his mind and body
upliftment, conservation and human welfare. These with efforts.
values of life can become the base of Indian lifestyle.
The word Yoga' is derived from the Sanskrit word
They created yogasanas through which strength of mind Yuj' which means join or add. Given below are various
and body is enhanced. They help to improve the health
definitions of Yoga' which may help us in understanding
and promote energy of the mind and body. Through
the meaning of Yoga'.
meditation postures, mental relaxation can also be
achieved. These are the gifts of Yoga. Yoga has been a Saint Patanjali said, "Yogashchit vritti nirodhah."
It means, to check the aptitudes of mind (appearance,
part and parcel of Indian civilization.
state, smell, touch and sound) one has to suppress the
mischievous nature of the heart.
According to Yogi Vashishtha, "The techniques of
passing through this worldly ocean are called yoga.
Lord Krishna in Shrimad Bhagwat Geeta said
"Samatu Yog Uchyate"', which means union ofjeevatma
and paramatma. In the sixth chapter of this book, he
says again, "Yog Karmsu Kaushalam," which means
every work can be accomplished efficiently in Yoga.
According to Sarvepalli Radhakrishnan, "Yoga
is that ancient path which brings a person into light
from darkness."
On the basis of the above-mentioned definitions,
we can conclude that yoga is the medium of the
union of the human soul and almighty. Yoga
Figure 3.1A Yogic Posture plays a significant role in the sublimation of mind by
conquering vices. A man achieves the energy to perform
3.1 Meaning and Importance of Yoga various activities efficiently. Yoga is the medium of
The meaning of Yoga in simple words is 'to add/join' making hima visionary. It helps in getting success in
and 'meeting together'. The meeting of two objects is life. The person, who practises yoga, learns to earn his
called Yoga.
Yoga als0 means efficiency in work. It livelihood in an organised way and learns the art to

33
 enhance his personality. Hence, we can say that yoga 6. Care and Prevention of Disease and Inin
The main cause of diseases is the lack ofeas
is the art of living. the body. Yoga removes the lack of ease in the haa
DO YOU KNow and tones up the body. As a result, it protects t
body from diseases. For example, diabetes, hea
The largest yoga class was held in Kota, Rajasthan on 21 June
diseases, asthma, back pain, etc. is caused dued
2018 inwhich 1,00,984 participants were involved and it was
world record in Guinness World Records.
inactiveness of a part of the body. Yoga is helpfnl
registered as a
making the specific organs strong and actia
Besides this, flexibility caused in the body reduces
3.1.1 Importance of Yoga
the chances of injury.
The present era is called Kalyug. Kalyug means an age
of machines and tools. These days, all the work is done
7. Improvement in Concentration: In yop
meditative postures and the posture ofconcentratiooga,
with the help of machines. Wedded to these machines, a
person has also become a machine. As a result, man is in is practised to focus the activities of the mind. Asa
result, the capacity to concentrate improves
tension and stress. The further a person wants to keep
away from stress, the more he is affected by the stress Concentration determines the success of a person
in his life. This pressure and stress affect the activities 8. Control on Mind and Emotions: As we have
of different parts of the body. In order to come out of studied earlier in this chapter,
suppressing the
fickle mindedness and playfulness of the mind is
this condition, yoga is a medium which enhances
the efficiency of the different parts of body by yoga. It means the yogic activities are helpful in
controlling the mind and concentrating the mind
activating As
them. a result, a proceeds towards
man
a successful life. The significance of yoga is as follows: towards a point or God, by controlling the flow
1. Activates the Body: The various parts of the of thoughts.
human body become active through yogasanas. 9. Helpful to Release Stress: Yoga plays a
Different yogasanas have an impact on different significant role in de-stressing the person. Through
parts of the body. As aresult, the movements and yoga-nidra, the body is brought into a passive
functioning of the parts of the body are enhanced. position, which is helpful in removing stress.
Hence, a man is able to accomplish all the When our mind is extrovert, stress is natural,
activities well. Stress is released when a person becomes introvert
2. Flexibility in Body: A person adopts various while performing Yogasanas.
postures inyogasanas and tries to maintain stability 10. Internal Peace: Yoga provides us internal
in that position as per his capacity. As a result, there peace. The mind is pacified after controlling the
is greater movements and twists in joints,
flow of thoughts. Man becomes self-aware which
which enhances the flexibility of a person's body.
is essential for internal peace. The posture of
3. Increase in Strength and Endurance: Along meditation gives us an opportunity to get self
with the increase in the strength of various parts absorbed, which is essential for internal peace.
of body through yoga, a person's tolerance and
11. Conceptual Purity/Correction: The first part
efficiency are also enhanced. For example,
the endurance of the lungs is enhanced through of Yoga, i.e., Yama', is helpful in attaining purity
Pranayama. A person has to maintain balance of a person. Yama' is for the welfare of the society.
while doing many postures during yogasanas. As For example, observing non-violence, truthfulness,
a result, the energy of that body part is enhanced. renunciation and celibacy encourage a person
towards the correct path in life by removing
4. Strengthens Internal Organs: The internal
violence, greed, lies and fraud. It purifies the
organs of the body are also impacted through yoga.
thoughts of an individual. As a result, purity of
Through various activities, the internal organs
experience a positive impact. For example, lungs, ideas gets strength.
joints, stomach, liver and intestines become strong. 12. Physical Purity: Through yogic activities,
5. Helpful in Digestive Process: All the organs aperson moves towards physical purity. For
involved in digestive process have become strong example, six basic yogic activities (Shatkarma
through yogic activities. It increases the rate of purify the body. These yogic activities also purniy
metabolism. At the same time, it enlightens us the mind of a person.
about the significance of pure food. Pure food can 13. Spiritual Attitude: During meditation, a person
digest easily. tries to concentrate on his favourite deity.

34 Physical Education-XI
 His efforts lead him towards spiritual attitude
towards life. Besides this, reading scriptures have Yama
also been considered appropriate for spiritual
awakening. Samadhi Niyama
14. Promotion of Ethics: Through Yoga, awareness
about our actions and the peace and purity of
mind are enhanced. Dutiful nature makes a man
responsible towards himself, his family, the
society, nature and the nation. As a result, Dhyana Asana
ethics are promoted on an individual.
15. Weight Control: "The main cause of obesity is lack
of proper digestion, absence of physical
activity
and lack of control over the mind. Yoga enhances
the rate of metabolism and it increases the Dharana
Pranayama
activeness of the body. As a result, body-weight
does not increase. Pratyohara
The conclusion is that yoga plays a vital role in our
ife. Through yoga, the body becomes healthy and mind Figure 3.2 Eight Elements of Yoga
becomes alert. At the same time, the person is aware The path of yoga is a flight of eight steps. Efficiency
of his social responsibilities. Yoga leads a man to the in yoga is attained through step by step process. Yama
right path. is the first step and samadhi is the last step. The way
we cannot reach the top step directly, in the same way,
3.2 Introduction to Ashtanga Yoga no one can reach efficiency without going through the
seven steps. Let us try to understand the eight parts
According Maharishi Patanjali, there
to are eight of Yoga.
elements of yoga, which are given below:
Yama, Niyama, Asana, Pranayama, Pratyahara, DO YOU KNOW
Dharana, Dhyana, Samadhi, i.e., sense of integrity, Maharishi Patanjali is a saint who is belived to have lived somne
self-discipline, asanas, meditation, concentration, time during the 2nd century BCE. He is known for his treatise
renunciation, and purity of concept. on Yoga, entitled "Patanjali Yoga Sutra"

Realization
Meditation (SAMADHI)
Concentration(DHYANA)

Sense of (DHARNA)
withdrawal
Control
Posture
f Prana (PRATYHARA)
(ASANAS) (PRANAYAMA)
Observance
Restraints (NIYAMA)
(YAMA)

Figure 3.3 Eight Path of Yoga

1. Restraints (Yama) It means, one can concentrate in duties through Yoga.
This is for the welfare of society. It is good for society Yama is that step through which a yoga practitioner
if we observe restraint in our thought and actions. All moves from extroversion towards introversion. It
the restraints relate to our society and social life. The is related to how we behave in society. The practice
word Yama' means -stop or self-restraint. of Yama makes the life sacred and pious and the
practitioner is free from affection, jealousy, arrogance,
Yama is the first part of Ashtang Yoga and is the
greed and passion. Through its practice, the practitioner
base of Yoga. Yama means-the means to be stable'.

Yoga 35
Decomes self-aware with the upliftment in body, mind (c) Physical Truthfulness: Adopting a thing i
and spirit. or deeds in the same way
behaviour in wh
Elements of Yama: The elements of Yama function as ced iskni
was perceived, heard or experienced
known as
the line of physical truthfulness.
we are
security to guard our behaviour. As a result,
helped in controlling our senses. In other words, 3. Non-stealing (Asteyay): The literal meani
we can say that our ethics are safeguarded by practising non-stealing is 'not to take what belongstooro
Yama and the practitioner climbs up the stepping stones It means not to desire or attempt to gain anvt

desiringything
of the final
goal of his life. Restraints have five elements: which is not earned by a person. Not des
get something that does not belong to us, by
Elements of Yama speech or deed is known as non-stealing mind,
(a) Intellectual Non-stealing: Not thinkino
taking somebody's idea as our own is know
intellectual non-stealing. as
Non-violence Non-stealing Non-covetousness
(6) Vocal Non-stealing: Not requesting Ders a
Truthfulness Continence else's is known
to give somebody thing asv
1.
Non-violence (Ahinsha): Non-violence' means non-stealing or not instigating a
person to stax
absence of violence or the absence of is known as vocal non-stealing. teal
not to ill-treat
pain. It means
any creature, giving no pains to it, (c) Physical Non-stealing: Not using any part oftho
not giving any mental or
violence means not harming or
physical injury. Non- body for taking somebody else's thing is knowna
hurting any physical non-stealing. Not taking or snatchino
ereature by speech, mind and deed. There are
three kinds of non-violence: things from somebody else is known as physica
non-stealing.
(a) Intellectual Non-violence: Not
breeding any
violent thought or harming anyone is known as
4. Brahmacharya or Continence: This word is
made up by joining two words, 'Brahma'
intellectual non-violence. Charya'. The word Brahma' is derived from the
and
b) Non-violence in Speech: Not word Wrah' which means 'grow, increase,
using any word develon.
which is bitter and hurtful to others is known flourish and promote. Charya' means to
as speech non-violence. It means never to use
dedicate
oneself to Brahm and to develop the virtues in
inappropriate words, bitter speech or instigating oneself. Controlling one's mind, speech and deeds
words, etc. while speaking with others. and one's senses is Brahmacharya. Continence
c) Physical Non-violence: Not hurting plays a vital role in achieving the final goal of life
anyone
physically is known as physical non-violence. By following continence, the practitioner achieves
Not beating any living thing by hand, stick or that strength of spirit which helps him
using achieve
a
weapon is known physical non-violence.
as salvation. According to Maharshi Patanjali's
2. Truthfulness (Satya): Union of mind, speech Yoga Darshana, "Controlling our secret senses is
and deeds is truthfulness. Endeavouring in continence." It means getting rid of vices and total
the control of one's sexual instincts is continence
same manner by mind, speech and deeds are
in its true sense.
known as truthfulness. It means, the way we
see an object, hear it or experience it, we should (a) Intellectual Continence: For
controlling
passions, one has to control his senses and
endeavour to comprehend it in the same manner,
and express it in the same way. This is called sublimation of ideas is essential for controlling
truthfulness. the senses. Hence, not thinking about sensual
(a) Intellectual Truthfulness: The practitioner pleasure is intellectual continence.
decides about a thing on the basis of realistic (b) Vocal Continence: Not communicating about the
ideas, using his logic. To understand a thing as pleasure of the senses, not indulging in indecent
it is perceived, heard or experienced in the same discussion or absurd jeering is vocal continence.
manner is intellectual truthfulness. (c) Physical Continence: Having total control
Through
intellectual truthfulness, truth in speech or over sexual instincts is known as physical
endeavour is adopted. continence. Physical continence is possible only
(6) Vocal Truthfulness: A thing which is described after intellectual and vocal continence.
in the same way in which it was perceived, heard In this way, pure and sublime thoughts, good
or experienced is called vocal truthfulness. company, singing devotional hymns, intake of

36 Physical Education-XI
 pure
food, self-studyeetc. is helpful in maintaining colour represents peace and purity. Truthfulness,
continence.
honesty, non-violence, righteousness, love for all
Non-covetousness (Aprigraha): We need the creatures, kindness and sympathy are all the
various things for living a normal life. Using virtues of Satogun. The way the rays of the moon
these things in limited quantity is considered coolness, in the same way, Satogun makes
provide
good. Hence, not having a desire to get more mind cool and peaceful.
things than the basie needs is known as non. source of luxurious
Rajogun: This element is the
covetousness. Hoarding minimum possible things items and it generates unhappiness. In true sense,
and their minimum use is non-covetousness. About the traits of leadinga luxurious life is Rajogun.
covetousness, Gandhiji said, "Person should be The person having this trait is drawn towards
trustee to all the things hoarded with his might and the activities that give maximum pleasures. The
capacity. He should not live only for himself, but mind with an inclination towards rajogun is more
should consider the rights of others on the remains attracted towards bodily pleasures. Red colour
of his wealth, after consuming some of his basic is the symbol of this element.
needs."
Tamogun: This element is a symbol of darkness,
2. Observance (Niyama) violence, theft, jealousy, cruelty, sleep, laziness,
etc. These vices create hindrance in the
Observance is for improving one's behaviour
Observances are basically related to person's dynamic nature of a person. They lead him
personal life. Following the rules of society is known towards pessimism, ignorance and sluggishness.
as observances. The practitioner is able to establish
Black colour is the symbol of Tamogun. It leads a
relationship with the society through his social, man towards a fall.
intellectual and spiritual life. Observances have five Rishi Manu said, "The parts of the body become
elements: pure and sublime when washed with water. The
mind is purified by truthfulness. The soul is
Elements of Niyama purified by education, and prayers and intellect
of a man is purified by knowledge."
Gandhiji said about self-purification, "fthe purity
is intrinsic and extrinsic both, the life will become
Purity Austerity Meditation so fragrant that it will purify the life of others.
on God
Contentment Self-study 2. Contentment (Santosh): "Contentment' means
that a person should try to seek satisfaction in
1. Purity (Sauch): Purity' means the cleanliness
things or property earned through his mind, body
of mind and body. This purity is of two kinds-
or deeds. He should not be pained at seeing others
extrinsic and intrinsic.
having more than him. When a person is able to
(a) Extrinsic Purity: Eating pure food, bathing, have total self-control, the physical pleasures
performing six yogic deeds (neti, dhouti, basti, become insignificant for him and he feels the
kapalbhati, tratak and nyoli) to clean our body divine bliss. For controlling all the desires, a man
can provide extrinsic purity. Besides, we should
put on neat and clean clothes.
has to be contented because Jab aawe santosh
dhan, sab dhan dhuri saman."
(b) Intrinsic Purity: It relates to purity of mind. For 3. Austerity (Tapa): While explaining the meditation
this, we have to practise singing hymns and do self- in Yoga, Maharishi Patanjali said,
study after getting rid of vices. The practitioner
Tapo
dwandwa sadhanam' which means 'tolerating
achieves purity by giving up tamogun and he gains conflicts in meditation'. Conflicts mean -
purity of mind. heat-cold, hunger-thirst, blessing-curse,
The Three Elements of Human Nature honour-humiliation, etc. A practitioner can
(Trigun): The 3 elements of human nature are achieve victory over these conflicts by controlling
called Trigun. his emotions, suppressing vices and diversion
from worldly pleasures. The way gold loses all
Trigun Satogun (YTT"), Rajogun (71TD, its dirt when heated by fire, in the same way, the
Tamogun (7HiTU). practitioner is able to control his mind, body, life
-

Satogun: This element is the symbol ofall the good and senses through meditation. The wellness gets
virtues. It generates goodness and happiness. enhanced in the body through meditation, and
White colour is the symbol of Satogun. White mental and intellectual vices gets eradicated.

Yoga 37
 "Meditation' does not mean the tormenting o duty of the soul.
This dedication with
meditation on God,
with completa
devotion is
body, but doing one's duties. Through meditation; that a man
the practitioner is able to enhance physical and Meditation on God'means man meditat
himselffrom vices and 1

4.
mental tolerance. about God, protects
responsibility of
the outcomes of his o
on Goa
\eaves the
Self-study (Swadhyaya): 'Self-study' means The mind can be controlled hrough medits
studying with self-contemplation and concentra should be dearer than (dtion
of God. Nothing
tion. It is essential to read good scriptures and seeker of God. Every
deed should be dei
other texts for gaining knowledge. Exchanging not have anyernled
God and the person should
thoughts with others and inspecting his own deeds matters. This is true reliation
from the worldly
are included in self-study. Self-study includes All the above-mentioned
elements of Y
chanting Oum, Gayatri mantra and sacred hymns, various aptitudes ofmann
and studying Vedas,
Upanishads, and scriptures. Niyam control the rich
towards a path with
The practitioner should do
self-study in mind, s/he proceeds
ideals and ethics.
cultural
speech and deeds, so that his soul is sublimed.
This practice brings truthfulness and piety and he
proceeds towards good fortune. While studying the 3. Posture (Asanas)
exercises by being staht.
scriptures, meditating on it and having a vision The process of doing Yoga
about it is a part of self-study in real sense. position is called Yogasana.
In Yogasana, a
a
erson
tries to keep his body in various postures and cont
his mental state by being stable in one position. ntrols
influence on the parts of
As a
result, there is a positive
stable and in e
body. The art of keeping the body
and that part of the
the bod
pleasure is called Asana,
which is involved becomes healthy and strong.

Figure 3.5 An Asana - The Lotus Pose

4. Pranayama
Control of breath is Pranayama. In this posture,
Figure 3.4 Learning from the Scriptures the practitioner develops life force by controlling his
5. Meditation on God (Ishwar Pranidhan):
Devotion to God should be through mind, speech
and deeds. This involves not only reading the
scriptures, but also following the virtues
while dealing with human beings. Our body is
made up of five basic elements. These elements are
earth, water, fire, sky and air. All these elements
desert the human body one day. So, the body is
transient. It cannot be with the soul forever. The
main objective of the soul is to reach the Almighty.
So, to be dedicated to God with this body is the
Figure 3.6 Pranayama (Control of breath)
38 Physical Education-XI
 breath It is known toallthat life is not possible
Pranayama is inhalin without 8. Realization (Samadhi)
breath.
the breat through which the
exhaling and
controlling
practitioner develops
force while controlling his breath. life
Bringing the mind in
passive state is known as ART INTEGRATION
Samadhi. Reaching a state Prepare a chart showing
s. Sense of Withdrawal (Pratyahara) of inactivity by ending/ eight paths of yoga. Discus
about each path in your
Pratvahara is the fifth limb of Patanajali path of yoga. controlling all the emotions
class with your class1mates.
Pratyahara is withdrawl of one-
self from
outer
is known as Samadhi. The
world. It creates awareness deep within. the It is
practitioner gains divine pleasure through this.
the
awareness of self within one's inner self.
allows clear communication from the sense Paratyahar 3.3 Introduction to Yogic Kriyas
the brain. It helps a practitioner to withdraw organs to
external world. from the (Shat Karma)
Yogic Kriyas involve the complete purification of body.
Nature of Senses are
moving towards There are six kinds of Yogic Kriyas which are given
dooking at beauty, consuming tasty things, objects below:
melodious voices, bei contact with soft listening
objects, liking
fragrant objects and remembering lust). Withdrawal
1. Dhouti Kriya: The first yogic activity is Dhouti.
of senses from the object, lack of desire in the Through dhouti, stomach and food-pipe are
of object is pratyahara. The senses starts presence cleansed. This process can be done with water or
following
mind, that is the, stable state of the mind is
the with a piece of cloth or with air. There are three
Pratyahara such activities. The problem of indigestion and
6. Concentration (Dharana) other problems of the stomach can be eradicated
easily. Problems like constipation and acidity are
Concentration' means to put focus on
something. cured by the Dhouti activity.
It means to manage the aptitudes of the senses.
Concentration is an effort in which the
practitioner,
his goal and his concentration have their
separate
existence. Making repeated efforts to concentrate on one
obiect is called concentration. During concentration,
the mind is in three stages which are affected
by
rajogun. Because of rajogun, the mind is unable to
concentrate on one object. Satogun is in passive state
during concentration.

7. Meditation (Dhyana)
To end contact with the outer world through the stable
state of the body is called meditation. It means the
efforts to stabilize the mind in its basic state. To Figure 3.8 Vastra Dhouti
make the mind turn inwards by removing it from the 2. Basti Kriya: The second yogic activity is Basti'.
outer world is meditation. It involves collecting all lt is a yogic enema. Water is sucked in through
the energies and becoming free from any thought. This anus and then held for some time in the large in-
state is called meditation. testine. The water will never enter the small intes
tine, and it is sent out from there in the same way
as is done in an enema. The only difference is that,
in the enema, this process is done with the help of
a tube whereas, in Basti, it is done naturally. Basti
is considered more appropriate because, while us-
ing an enema, it may hurt the internal organs by
injuring it. There exists excreta in the intestines,
which is toxic. When a wound is exposed to these
toxie objects, it may turn septic there. Therefore,
yoga advises us to use Basti activity.
3. Neti Kriya: Third Yyogic activity is Neti'. (Jal
Neti and Sutra Neti) Neti works like an eye,
Figure 3.7 Meditation nose and throat doctor. It cleanses the eye, nose

Yoga 39
 proh
nervous
system.
If there is
some

like sometimes
problem in the
nd throat. It is a very simple process. Water 1s system,
or nervousor
he hand
from one nostril and then drained
eyes sometimes one
ofof the eyes
poured
from the other nostril. The people, who
starts shaking
which is
known as an uncontrol blinks
out constantly
nervous activity, Tratakk is very useful
thave used it, know its significance. It cures
the
for this
Sinus inside the nose. The people, who sutfer from Through Tratak,
ll the diseases
all
of
and long sight can be controeye
condition.

that the peoplentrolled

sinusitis, rhinitis, headache, migraine or the pau short sight
in the forehead, weak eyesight, strained eyes,
like
easily. It has
hserved that
been observed get rid
eyes becoming watery after reading for a while, by practising ratak only.
red and painful eyes, problems related to the ear of their spectacles
like wax in the ear, injury in the ear-for all such
It
diseases, Neti is very appropriate and useful.
also improves sore throat.

Figure 3.11
Tratak Kriya

6. Kapalbhati Kriya:
The sixth yogic activity
Kapalbhati. It is the exercise of the lungS, t
Sutra Neti Jal Neti
improves the functioning of the lungs. Wind pipe
Figure 3.9 Neti Kriya
is freed from the defects and blood is purified
4. Nouli Kriya: The fourth yogic activity is because we are able to take in greater amounts af
Nouli' which is also called Loulika. It is a
is very useful for
good method of massaging internal organs oxygen in our lungs. Kapalbhati
weak nervous system and the problems of brain
of the digestive system and makes them
The people with weak memory are benefitted by
powerful. Indigestion, lack of appetite, and worm this. In one of the researches conducted at an
in stomach can be treated by using this. It is also
American university shows that weak memory
very useful in stomach gas problem.
of old people can be improved by practising
Pawanmuktasana and Kapalbhati.

Figure 3.10 Nouli Kriya

5. Tratak Kriya: The fifth yogic activity is "Tratak'.
This practice is very useful for treating ailments Figure 3.12 Kapalbhati Kriya
caused by strain and overwork related to eyes and

SUMMARRY
Adding or combining two things and work efficiently is called yoga. Yoga is the art of living life while keeping control over
mind and body. Yoga plays an important role in purifying the mind and makes a person ideal.
Yama, niyama, asana, pranayama, pratyahara, dharna, dhyana and samadhi are the eight parts of yoga. Yama is for the
welfare of the society, while niyama is for the physical purification of a person.

40 Physical Education-X
 asanas happily provide a steady state. Pranayama is the practice of controling breaths. Control of the senses of the
called pratyahara.
object is
ttempts to concentrate attention have been termed as dharana. Concentration or stability of the mind is the focus on
Godi dhyana and the ultimate end of yoga is samadhi.
Forphysicalpuritication,yogickryas-Dhauti Kriya, Basti Kriya, Neti Krive, Nauli Kriya, Trataka andKapalabhatiare peformed.

EXERCISES
A. Objective Type Questions II. Match the following
1. Multiple Choice Questions 1. Match list-I with list-ll and select the correct
answer from

Tick () the correct option: the codes given below:

1, According to Patanjali, the elements of yoga are:
List-ll
(o) 6 (b) 7 List-
(Elements) (Purpose)
(c)8 (d) 1 1. For sublimation of mind
Yogashchit Vritti Nirodhah'?
) | Yama
2. Who said
(a) Ved Vyas (b) Lord Shrikrishna ( ) | Asanas 2. For the welfare of society
3. For removing mental flaws
(c) Arjuna (d) Patanjali in)Pranayama
4. Forsublimation of body
3. The elements
of Yama are: (iv)| Dhyana
(a) Truth, sacrifice, non-violence, priest, Shiva Codes:
(b) Non-violence, truth, purity, self-study, meditation on (in) iv)
4 1
god (a) 2
4
(c)Truth, non-stealing, non-violence, continence, (b)
meditation on god (c) 1
(d) None of the above (d)L 2
elements of Niyama are: Ans. (a)
4, The
2. Match list-I with list-ll and select the correct answer from
(a) 3 (b) 4
the codes given below:
(d)6
5. The pre stage of meditation is: List-l List-ll

(a) Dharna (b) Samadhi )Truthfulness 1. Pranayama

(d) Pranayama 2. Yogic Kriya
c)Pratyahara
6. Through 'Dhouti' Kriya:
(iAusterity
(i) Control of Breath 3. Yama (Restraints)
(a) stomach is cleansed (6) food-pipe is cleansed 4. Niyama (Observance)
(iv) Kapalbhati
(c)Neither (a) nor (b) (d) Both (a) and (b) Codes:
7. Kapalbhati improves the functioning of the: (i) (i) (ii) (iv)
(o lungs (b) knees
(d) liver
(a) 4 1 2 3
()joints
8. The process of making the senses introvert is: (b) 2 3 4

(a) Pranayama (b) Yama (c) 3 4

(c) Pratyahara (d) Niyama (d) 2

9. According to Patanjali, which path of yoga is 'Dhyana'? Ans. (d)

(a) First (6)Seventh (c) Sixth (d) Eight 1. Assertion-Reason Type Questions
10. The word 'yoga' is derived from which sanskrit word? 1. Given below are the two statements labelled as Assertion
(a) Nir (b) Yuj (A) and Reason (R).
(c) Yukti (d) None of these Assertion (A): 'Non-violence' means absence ofviolence
or the absence of pain.
Answers Reason (R): It means not to ill-treat any creature,
1. (c) 2. (d) 3. (c) 4. (c) 5. (a) 6. (d) giving no pains to it, not giving any mental
7. (a) 8. (c) 9. (b) 10. (b) or physical injury.

Yoga 41
 of the V. Very Short Answer Type Questions
In the context of above two statements, which one
following is correct? 1. Define yoga.
and (R) are true and (R) is the correct 2. What is Dhyana?
(a) Both (A)
explanation of (A). 3. Name the various elements of yoga.
and (R) are true and (R) is not the correct
4. What is Yama?
(b) Both (A)
explanation of (A). 5. What do you mean by Yogic Kriyas?
(c) (A) is true but(R) is false.
B. Short Answer Type Questions-1
(o) (A) is false but (R) is true.
(o) Both (A) and (R) are true and (R) is the 1. Explain Niyama'.
correct
Ans.
explanation of (A). 2. What do you understand by Neti kriya?
2. Given below are the two statements labelled as Assertion 3. Give the benefits of Kapalbhati.
(A) and Reason (R). 4. Explain 'Intellectual Continence'.
Assertion (A): Yoga is a technique of passing through 5. What is the meaning of Contentment?
this worldly ocean.
Yoga plays a significant role in the C. Short Answer Type Questions-II
Reason (R)
sublimation of mind by conquering vices. 1. What is the meaning of Yoga? Explain the meaning af
in the context of above two statements, which one of the Samadh'.
following is correct? 2. Explain purity and its kinds.
(a) Both (A) and (R) are true and (R) is the correct 3. Describe the various elements of Yama'.
explanation of (A).
4. What is Dhouti Kriya? Describe its benefits.
(b) Both (A) and (R) are true and (R) is not the correct 5. What do you understand by Tratak Kriya? Give its benefits,
explanation of (A).
(c) (A) is true but (R) is false. D. Long Answer Type Questions
(d) (A) is false but (R) is true. 1. Describe the various elements of yoga.
Ans. (a) Both (A) and (R) are true and (R) is the correct 2. How yoga is beneficial for us? Explain.
explanation of (A). 3. Write a detailed note on the kinds of Yogic Kriyas.

IV. Picture Based (ldentification) Question E. Case Study Based Question

1. Identify the following types of asanas and give their name. Read the following case study and answer the questions
given after it:
1. Raman is a student of class 11. One day, a medical check
(a) up camp arrived in his locality. Raman participated there
as a volunteer. Most of the people were advised to
practice yogic kriyas on regular basis. The local body of
that locality hired a yoga instructor and people started
the practice of yogic kriyas under his/her guidance. Some
of these kriyas are shown below.
(b)

************

(c)

(i)

(d)

Ans. (a) Jal Neti (b) Nouli

(c) Tratak (d) Vastra Dhouti ii)

42 Physical Education-XI
On the basis of above situation, answer the
questions:
following (c) Both (a) and (b)
(d) Nelther (a) nor (b).
The vogic kriya {/) can be identifled as:
(o) Samadhi (b) Kapalbhati F. Art Integrated Activity
of various
(c) Dharana (d) Nouli Students will be asked to draw the pictures
pencil/colour. Teacher
The yogic kriya (i) can be identified as: yoga asanas and yogic kriyas using
asanas and
o) Sukhasana will collect all drawings of various yoga
(b) Tratak and will discuss about their benefits and
(c) Neti
yogic kriyas
(d) Padmasana importance of doing them regularly.
i The yogic kriya (in) can be identified as:
(o) Nouli Suggested Links
(b) Dhouti
https://www.health.harvard.edu/blog/new-survey-
(c) Kapalbhati (d) Basti
reveals-the-rapid-rise-of-yoga-and-why-some-people
() The yogic kriya (ii):
still-havent-tried-it-201603079179

(a) improves the functioning of the lungs https://theyogainstitute.org/yoga-myths-and-facts/

(b) improves weak memory
https://yoga.omgyan.com/kriya/

Yoga 43