CHAPTER 4

YOGA
1. MARK QUESTION (VERY SHORT ANSWER
QUESTIONS) [30 WORDS]

Q1. Define yoga.

Ans. Unification of jivatma with parmatma is called yoga.

Q2. What is Dhayana?

Ans. Complete concentration of chitta (Mana) is called Dhiyana.

Q3. How is BMI measured?

Ans. Weight in Kg.

(Height in Mtr)2

Q4. Name the various elements of yoga.

Ans. Yama, Niyama, Pranayama, Pratyahara, Dharana Dhyan, Samadhi etc.

Q5. Classify different types of Pranayama.

Ans. 1. Purka

2. Rechaka

3. Kumbhaka

Q6. What is Yama?

Ans. It is the first element of ‘Astanga yaga.’ Through the practice of yama one
can abstain from stealing, lying, cheating, killing and other exploitative
behaviour, various elements like ahimsa, satya, Astaya, Brahmacharya
and Aparigraha etc. are excluded in this.

Q7. What do you mean by yoga sutra?

Ans. Patanjali gave us the present literary form of yoga in ‘yoga sutra’ in
approximately 147 BCE.

Q8. Outline any two importance of yoga

Ans. 1. It controls the Kaph, Vaat and pitt and increase physical as well as
mental purity.
2. It increases the immunity power of the body which help in preventing
diabetes, hypertension, heart disease etc.
 CHAPTER 4

YOGA

3 MARKS QUESTION (SHORT ANSWER

QUESTION) [60 WORDS]

Q1. Describe the benefits of pranayama.

Ans. 1. Pranayama is as necessary for the mental purity as bathing is

necessary for physical purity. Yogic kriyas such as neti, dhanti,
kapalbhati etc. controls the kaph, vaat an pitt.

2. Continuous performance of mayurasans and other yogic kriyas

increases facial beauty and makes the skin glow.

3. Makarasana, Savasana, Salabhasana help in reducing stress and people

feel happy.

Q2. Write a short note on dhayana and Samadhi.

Ans. Dhayana :

It refers to meditation or a sense of radical self awareness. It is a stage

prior to Samadhi. Dhayana is part of life. In fact, complete concentration
of mind is called dhayana.

Samadhi :

In Samadhi the Atma gets united with the paramatma. Samadhi state is
attained when self awareness dissapeares completely too, feel divine
pleasure after attaining the state of Samadhi. One experiences the virtual
truth.

Q3. Suggest any three exercise dependent rimed and any three diet dependent
remedies.

Ans. Exercise Dependent Remedies :

1. Regular Physical Exercise:

Obesity can be controlled by practicing various aerobic exercises,

jogging, cycling, dance etc. for at least 60 minutes every day.
 2. Yogic Exercises :

Obesity can be reduced by practicing various types of asanas

and other yogic exercise.

3. Resistance Exercises :

These exercises strengthen tendons and ligaments. While

performing such exercise one must fix the number of repetition
rather then amount of weight lifted. These are considered safe
and good for wealth.

Diet Dependent Remedies :

1. Avoid fatty foods:

Fats provide maximum calories to the body, extra fats are stored
in the body. In order remain slim one must avoid fatty foods.

2. Avoid junk and fast food:

Fast food like pizza, burger, patties, samosa, chole bhature, pastry,
cookies etc. Contain very high calorific value. Therefore such foods
may be avoided.

3. Change in life style :

For short distance travel, we must walk more on foot instead of

using rickshaw, scooter, car etc. We should use stairs in place of
lifts and do more up and down in our houses.

Q4. Write any three steps for prevention/management of back pain.

Ans. 1. Proper posture while sitting in important to avoid stress on back muscle.
It helps in avoiding back pain.

2. Many a times, joints of the spinal chord get disjointed while lifting
heavy objects resulting in pain. At times, the lower portion of the body
becomes numb, therefore one should be very careful while lifting things.

3. Deposition of unnecessary fat in the body causes obesity, which re-

sults in putting extra pressure on spinal chord and lower back. It
causes back pain, so we should take appropriate diet with less fat and
keep aware the obesity.
 Q5. If the weight of a person is 80 Kg and height is 1.75 meter, calculate
him BMI.

Ans. Weight of the body = 80 Kg

Height = 1.75 M

Weight of the body

BMI =
(Height in Mtr)2

80 80
= = 26.12 Kg/Mt2
1.75×1.75 3.0625

Q6. Classify the Asanas

Ans. 1. Dhayanatmak Asana (Meditative Asana) :

Padmasana, Siddhasana, Swastikasana, Vajrasana, Gomukhasana etc.

These asanas should be practiced in peaceful altnospire. It increase

the concentration power.

2. Relaxative Asana:

Shashankasana, Savasana, Makar asana etc. These asanas help in

relaxation of physical and mental fatique. They provide relaxation to
our body and mind.

3. Corrective asana :

Shirsasana, Sarvang asana, Shalabh asana, Bhujung asana, Mayur

asana, Paschimotanasana etc.

These are very helpful in physical development. They provide effi-

ciency to Pranayama, Pratiyahara and dharna.
 CHAPTER 4

YOGA
5 MARKS QUESTION (LONG ANSWER QUESTION)
[150 WORDS]

Q1. “Yoga is our cultural Hevitage.” Explain this statement.

Ans. Yoga was born out of the Thought process of thousands of years. Indians
believe in cycle of birth and death and in principle of re-birth. They were
motivated to practice Yoga in order to attain Moksha. The History of yoga
in as follows:

1. Pre-vedie Period : Many status in yoga mudra was found in the

excavation of Harappa. It reveals that yoga was practiced during
Indus Valley Civilisation which is 3000 years old.

2. Vedic-period : In Rigveda, the use of word ‘yunjate’ suggests an

idea of yoga for control over senses.

3. Upanishad Period : The mention of yoga in found in puranas and

upanishads also.

4. Epic-period : Ramayana and Mahabarata are important source of

information about the yogic practices of that era. Bhagwat Gita
emphasized on Bharti yoga and karma yoga Lord Sri Krishna
narrated yoga to Arjuna in Mahabharata, “Skill in actions or
efficiency alone is Yoga.”

5. Sutra Period : Patanjali wrote four yoga sutra around 147 B.C. in
which he mentioned about 8 parts of yoga.

6. Smriti Period : The Literature of Smriti period shows significant

presence of pranayama along with changes in beliefs, worship,
ideas, rituals and customs.

7. Medieval Period: In this period two cults were very famous-Natha

Cult and Bhakti Cult. Hatha Yoga was also developed during this
period.

8. Modern Period : Swami Yogananda, Shri Aurobindo, Raman

Maharshi etc. spread yoga outside India. Swami Vivekananda
and Baba Ramdev have contributed by spreading yoga all over
the world.

Q2. Describe different elements of yoga:

Ans. 1. Yama is the first element of yoga. It keeps people away from world by
troubles. According to Patanjali, there are five code of conduct of
yama. These are:

1. Satya : One must speak the truth. One should never cheat others.
 2. Ahimsa : One must refrain from causing harm, violence, jealousy,
hatered, anger, oppression etc.

3. Asatya : One must not steal others money or idea. To Steal from
human is to steal from God himself.

4. Brahmacharya : One must avoid reading sexual Literature, one

must keep ones mind at peace, avoid eating spicy food.

5. Aparigraha : One should not collect wealth and other items more
than required.

2. Niyama : This is related with body and sense. It helps in cleansing of

body. There are five Niyamas:

1. Saucha : Everyday body should be cleaned externally as well as

internally.

2. Santosh : One should remain content is controlling diseases.

3. Tapa : It trains a person to face difficulties so that one can move

towards the ultimate goal.

4. Swadhyana : One must read religions scriptures and vedas with

devotion.

5. Iswara Pranidhana : It means devoting everything to the God

Almighty. We should thank God for the intelligence power, body
etc.

3. Asana : It has third position. To keep the body in correct posture is

called asana. It enhances agility and flexibility. it makes the bones and
muscles strong. It protects us from various diseases. It increases life
expectancy. One can work more by consuming less energy.

4. Pranayama : It makes the heart and lungs strong. It reduces the rate
of breathing. It keeps away the respiratory diseases.

5. Pratyahara : This is the process of control over inner self. It helps the
person to detach from external things and teaches to control over
senses.

6. Dharana : One has to concentrate on the mind during dharna. One

must concentrate on the central point of forehead, naval or peaceful
light at some distance. It leads to samadhi.
 7. Dhayana : A sense of radical self-awareness is called dhayana. It is
attached to life each and every moment one must concentrate on God
without a wavering mind.

8. Samadhi : Union of Jivatma with Paramatma is called Samadhi.

Samadhi state is attained with disappearance. of self-awareness. To
control the impulses of mind is Samadhi. In this state, one experiences
the divine happiness.

Q3. How yoga is beneficial for sports persons? Explain

Ans. 1. Yoga improves the concentration power of the player, it enhances the
skill, level and performance.

2. Lungs of the player become stronger. Due to inhalation of maximum

oxygen, it increases the patience.

3. The joints of the player becomes strong and flexible, which help in
learning difficult skills easily.

4. It prevents the player from injury, sprain and strain.

5. It reduces the tension and pressure, resulting in strong will power to

learn.

6. It increases the WBC that increases immunity power of the body.

7. It enhances the air tidal capacity, as a result the player does not feel
the fatigue due to reduced rate of respiration.

8. The reaction time of the player improves considerably, it increases the

efficiency and alertness.

9. It increases the physical as well as internal strength enhancing the

skill in games and sport.

Q4. Discuss the methods of prevention and management of diabetes?

Ans. 1. Regular physical exercise : Regular exercise helps in reduction of

sugar level in blood and helps in production of insulin in panereas.

2. Avoid oily and fatty food : Our digestive system can not absorb the
fatty food properly due to high level of calorie present in it. It increases
 fat in the body and people become fatty. Obesity helps in developing
diabetes.

3. Maintains healthy weight : We should take proper intake of carbohydrate.

BMI should be maintained between 18.5 to 24.9. In case BMI is more
than 25 we would eat food with less calories.

4. Get enough sleep : Rest and proper sleep induce energy and
activeness. Diabetes increases fatigue in the body. So we must get
enough sleep.

5. No Tension : Tension in mind increases sugar level in the body. In

order to prevent tension we should remain happy and cheerful.

Q5. Discuss the causes and management of hypertension.

Causes of hypertension :

Ans. 1. Genetic factor : It is the main cause of high BP. Its genes get transferred
from one generation to another generation.

2. Obesity : It is also one of the main causes of high BP. It increases the
danger by six fold.

3. Lack of exercise : Continuous lack of physical exercise increases the

risk of high BP.

4. Excessive smoking, drug and consumption of alcohol : These things

also increase the risk of high BP by weakning the neuro system of the
body.

5. Sedentary life style : It makes the body lethargic which develops the
risk of high BP.

Management of hypertension :

1. Lifestyle Changes : We should lead active life style. We should keep

away from smoking and exercise for 30 minutes daily. The patient of
sugar should control sugar level.

2. Control obesity : Obesity increases the risk of high BP. Obesity should
be controlled by taking light food and regular exercise.
3. Meditate - It relaxes the mind and keeps us calm, thus emotions can
be controlled.

4. Develop patience - Develops you patience and tolerance towards

aggression

5. Take a break - Take a break and perform some other work to change
emotion.