Short and Long Questions with answers, Yoga, Physical education | Physical Education Class 11 (XI) - CBSE and NCERT Curriculum PDF Download

Very Short Answer Type Questions (1 Mark)

Q.1 Define Yoga.
Ans. The unification of Jivatma with Paramatma is called Yoga.
Fig: YogaQ.2 What is Dhyana or concentration?
Ans. The complete concentration of the mind is Dhyana.

Q.3 What are the names of any of their meditative asanas?
Ans. Padmasana, Sidhasana, Gomukasana.

Q.4. What are the benefits of concentration?
Ans. It creates a positive effect on the brain and calms it.

Q.5 What is the rate of yoga in sports?
Or
Importance of yoga? Describe it.
Ans. Yoga consists of both metals as well as physical exercise.

• It helps to keep the body fit.
• Relief from any kind of tension
• Improves the heart and Jung-functioning capacity.
• It helps in curing and preventing disease.
• Improves, agility, flexibility, coordination, strength, etc.
• Improves the coordination of the body system.
• Improves correct body posture.

Q.6 What is the rate of meditation in sports?
Or
Importance of meditation? Describe it.
Ans.

• Meditation helps to increase concentration.
• It gives relaxation to the body and mind.
• It cures stress and Anxiety.
• It improves the function of the nervous system
• It activates the brain and mind properly.
• It controls the anger problem.

Q. 7. What is Yoga nidra?
Ans. Yoga 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.Fig: Yog Nidra
Q. 8. What are the benefits of Yoga Nidra?
Ans.

• Cools down the body after yoga postures.
• Restoring normal temperature.
• Activates the nervous system to absorb the effects of Yoga Asanas.

Short Answer Type Questions (3 Marks Each)

Q.1 How to get ready for a Yoga Nidra.
Or
What are the preparations on the part of the performer before doing Yoga Nidra? 
Ans. Getting ready for Yoga Nidra:

• The stomach has to be empty of light before the practice It is not recommended to practice Yoga asanas or Yoga Nidra after a full meal.
• A comfortable clutter-free space A yogi’s home is calm and comfortable.
• Some people may feel a little cold after Yoga Nidra, so, it is a good idea to keep a light blanket handy.

Q.2 Explain the procedure, Benefits, and precautions during Padmasana.
Steps of Padmasana (Lotus Pose)
Ans. Sit on the floor and stretch your legs, your legs should be straight in front. Hold the right leg in both hands, fold the legs slowly and place it on your left thigh. Ensure that your feet should touch your navel.Fig: PadmasanaPadmasana step 2
Same as earlier fold the left knee, hold it with both hands and place it on the right thigh close to the other. At this point, 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 in the same position.

Padmasana step 3
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 upward.

Padmasana step 4
The breathing process should be slowly-slowly and deep. ( Inhale and Exhale) and focus on your breathing. Do this asana for 2 to 3 minutes in the beginning stage, once you are used to it then increase the time by 15 to 30 minutes. Remember one most important thing don't bend your body or head while doing this Asana.

Benefits of Padmasana

Padmasana is the highly preferred asana by yoga practitioners in the beginning stage for increasing the focus of mind and concentration. It helps in improving the concentration power and it will calm the brain also.
This Asana helps to preserve vital fluids in the body and prevents abdominal disease* and female disorders connected with the reproductive organs.
Doing this Asana gives your mind peace, solitude, and longevity to the practitioner. It increases hunger and helps to relax the body.
It can also help in the stretches of the ankle and knees. This Asana is the base for all asanas and it strengthens the hip and knee joints of the female and can get a painless peaceful mind.
You can reduce the unwanted fat on the hip and the thigh. This is the simplest and easiest asana that can be practised by all age groups of men and women can get benefits of yoga asana.
Cautions

People who are suffering from an ankle injury should not practice this asana. In case you have undergone a recent knee surgery please avoid this asana. If you have a sprain in the leg, then our advice is not to do this asana. Don't perform this if you suffering from severe back pain.

Note:-Do all the Asana under the Yoga instructor.

Q.3 Explain in detail the steps, benefits, and precautions during sukhasana.
Ans. Sit on the floor with your legs stretched out. Always use a yoga mat a cushion or a carpet while sitting on the floor.Fig: SukhasanaFold the left leg and tug it inside the right thigh. Then fold the right leg and tug in inside the left thigh.
Keep your hands on your knees. Jnana mudra or Chin mudra can be used if you are using this posture for meditation.
Sit erect with your spine straight.
Relax your whole body and breathe normally.
Maintain this position for as long as comfortable.

Benefits To Body Part:
The Sukhasana is a comfortable, sitting yoga pose that is ideal for meditation. In Sanskrit, Sukh means ease, 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 -

• Amplifying your state of serenity and tranquillity Broadens your collarbones and chest Calming your brain
• Eliminating stress, anxiety and mental exhaustion
• Improving alignment
• Lengthening your spine
• Opening your hips
• Promoting inner calm
• Reducing fatigue
• Strengthening your back
• Stretching your ankles and knees

Precautions:

• Don’t do sukhasana in inflammation in the knee or hip, spinal disc problems, and chronic knee injuries.
•  Perform this asana under the Guidance and supervision of a certified Yoga guru at least until you master it.

Q.4 Explain in detail the procedure, precautions, and benefits of Shashan- katana.
Ans. Procedure:

• First, assume vajrasana. Both your arms should be placed on your knees.
  Fig: Vajrasana
•  Keep your neck and spinal cord straight.
•  Shut your eyes and begin focussing on your breathing and your body.
•  Take a deep breath and without allowing the elbow to bend, bring your hands above your shoulders.
•  Slowly exhale and reach down to touch the ground with your head and both your hands.
•  Let your upper torso relax and remain in this position for a while. The neck should be kept straight between the arms.
•  To finish, you should exhale and place your palms on your knees.

Precautions

Avoid practising this pose if you suffer from vertigo, slipped disc, high blood pressure and heart-related problems.

Benefits

•  It strengthens the muscles.
•  It helps in the extension of the neck, arms, and spine.
•  Practising this pose helps improve the circulation of blood to the scalp, face, and brain. It gives a rich glow to the face.
•  This pose helps in regulating the adrenal glands.
• The hare pose is also beneficial to the reproductive organs.

Q. 5. What are the procedures, precautions, and benefits of Tadasana? 
Ans.Fig: Tadasana Procedure:

• Stand erect, and place your legs slightly apart, with your hands hanging alongside your body.
• You must make your thigh muscles firm.
• Strength the inner arches of your inner ankles as you lift them.
• Now, imagine a stream of white light (energy) passing through your ankles, up to your inner things, gently turning 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.
• Look slightly upward.
• Now breathe in and stretch your shoulders, arms, and chest upwards. Raise your heels, making sure your body weight is on four toes.
• 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 wine if you have the following problems—

• Headaches
• Insomnia
• Low blood pressure

Benefits of Tadasana

(e) 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 feet.

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.

Long Answer Type Questions (5 Mark Each)

Q. 1 Explain the benefits of Yoga Nidra in detail.

Ans.
10 REASONS
YOGA NIDRA
IS GOOD FOR YOU

Fig: Yoga NidraYOGA NIDRA BENEFITS ARE

• It helps in relieving muscular, emotional, and mental tension.
• Yoga Nidra relaxes the mind by relieving stress and anxiety.
• It treats insomnia, psychological disorders, and psychosomatic diseases.
• It trains the mind helps in enhancing memory and increases learning capacity.
• Yogic sleep also results in increased energy levels.
• It heals endocrinal imbalances and ensures
• Yoga Nidra not only detoxifies the body but also clears up the subconscious.
• It improves creativity.
• It also leads to improved senses and more cultivated body awareness.
• Yoga nidra restores the mind and body.

Q.2 What is the procedure to do a perfect Yoga Nidra?
Ans. How to do a perfect Yoga Nidra:

• 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.
• 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.
• Gently, repeat this process for the left leg.
• Take your attention to all parts of the body: genital area, stomach, navel region chest
• Take your attention to the right shoulder and right arm, palms, and fingers then repeat this on the left shoulder and left arm, throat, face, and finally the top of the head.
• Take a deep breath in, observe the sensations in your body, and relax in this still state for a few minutes.
•  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 flow through the left nostril which helps cool the body.
• 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 to 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.