PHYSICAL EDUCATION

CLASS - XI

UNIT 3 - YOGA
 CONTENTS

Ø MEANING & IMPORTANCE OF YOGA.

Ø INTRODUCTION TO ASTANGA YOGA
Ø YOGIC KRIYAS (SHAT KARMA)
Ø PRANAYAMMA AND ITS TYPES
Ø ACTIVE LIFESTYLE AND STRESS MANAGEMENT
THROUGH YOGA
 TOPIC – 1:

MEANING
&
IMPORTANCE OF
YOGA
 INTRODUCTION
The introduction of yoga to the world is holistic development of the child which will
lead to a well-balanced individual in all walks of life.
In this we will learn what yoga is and how it can contribute to maintaining health and
fitness levels in all walks of life.
Yoga is a type of exercise in which you move your body into various positions in
order to become more fit or flexible, to improve your breathing and to relax your
mind.
 MEANING OF YOGA
Ø The word Yoga has been derived from the Sanskrit word “ YUJ ” which means
to Join or to Unite.
Ø Yoga is the Union of the Individual Soul, with the Absolute or Divine Soul.
Ø Yoga also means the Unification of Physical, Mental, Intellectual and
Spiritual aspects of Human being - (Unification of “Atma with Parmatma”)
Ø Yoga is the Science of development of a person’s Consciousness (Awareness)
 DEFINITION OF YOGA
Ø Patanjali - “Checking the impulses of the mind is Yoga.”
Ø Maharishi Ved Vyas - “Yoga is attaining the pose.”
Ø Swami Sampurnanand - “Yoga is spiritual Kamdhenu.”
Ø Agam - “The knowledge about Shiva and Shakti is Yoga.”
Ø Lord Krishna in Bhagwad Gita - “Skill in actions or efficiency alone is Yoga.”
Ø Brahmaanda Purana - “Yoga is said to be control.”
Ø Yoga Vashistha – “A skillful and subtle process to calm down the mind.”
 IMPORTANCE OF YOGA
Ø Yoga is not a religion; it is a way of living which aims at achieving
“a healthy mind in a healthy body”.
Ø It can be said that Yoga is a tool to improve our immunity.

The benefits of Yoga include:

Ø Removing negative blocks from the mind and toxins from the
body.
Ø Increasing self – awareness.
Ø Develop attention and concentration, especially important for
children.
Ø Reducing stress and tension from the body.
 IMPORTANCE OF YOGA
THE IMPORTANCE OF YOGA CAN BE STATED WITH THE HELP OF
FOLLOWING POINTS:
PHYSICAL PURITY
CURES AND PREVENTION FROM DISEASE
REDUCES MENTAL TENSION
BEAUTIFICATION OF BODY
PROVIDES RELAXATION
 IMPORTANCE OF YOGA
MAINTAINS THE CORRECT POSTURE OF BODY
YOGA CAN BE PERFORMED EASILY
SPIRITUAL DEVELOPMENT
INCREASES FLEXIBILITY
REDUCES OBESITY
IMPROVES HEALTH
ENHANCES MORAL AND ETHICAL VALUES
 IMPORTANCE OF YOGA
PHYSICAL PURITY
Ø Internal organs are cleansed.
Ø With proper balance of Vaat, Pitt and Kaph in the body we may remain
healthy.
Ø Shatkarmas (Neti, Dhouti, Nauli, Basti, Kapalabhati, Tratak etc.) keep the
internal organs of body clean.

CURES AND PREVENTION FROM DISEASE

Ø Many Yogasanas help building immunity.
Ø Vajrasana help in digestion as well as controlling diabetes.
Ø Various diseases like bronchitis, arthritis, gastritis, asthma, high blood
pressure, heart problems, menstrual disorders, stress, urinary disorders, back
pain, etc. can be prevented and also cured by performing various yogic
exercises.
 IMPORTANCE OF YOGA
REDUCES MENTAL TENSION
Ø Pratyahara, Dharana and Dhyan play vital role in restoring peace of mind.
Ø Makarasana, Shavasana, Shalabhasana, Suptasana, Bhujangasana etc. are
beneficial for releasing stress and tension.

BEAUTIFICATION Of BODY / HEALTHY BODY

Ø Yogic asanas help in getting rid of many health problems and stay fit.
Ø They make our body strong, reenergize it and improve flexibility.

PROVIDES RELAXATION
Ø After hectic work, we need to rest and relax for some time.
Ø Shavasana and Makarasana are beneficial for relaxation.
Ø Doing Dhyana in Padmasana are good for reducing mental stress.
 IMPORTANCE OF YOGA
MAINTAINS THE CORRECT POSTURE OF BODY
Ø Postural deformities are common these days which affects our daily life.
Ø Without proper posture, we are unable to do our work comfortably.
Ø We can maintain/attain correct posture if we perform Vajrasana,
Sarvangasana, Mayurasana, Chakrasana, Bhujangasana, Dhanurasana, etc.
which are used as Preventive and Corrective Measures.

YOGA CAN BE PERFORMED EASILY

Ø Each and every one is busy now a days due to hectic lifestyle.
Ø Yoga can be performed anywhere, with comfort at work place or home.
Ø It needs minimum equipment which are easily available at economical rate.
 IMPORTANCE OF YOGA
SPIRITUAL DEVELOPMENT
Ø Efforts can be made to attain spiritual wellbeing.
Ø Mind can be controlled if we perform different Yoga Asanas
Ø Meditation in Padmasana and Siddhasana is the way for spiritual wellness.
Ø Various types of Pranayamas also bring peace in life.

INCREASES FLEXIBILITY
Ø Flexibility make the body movements efficient and graceful.
Ø Helps in preventing sports injuries.
Ø Most of the asanas like Chakrasana, Dhanurasana, Bhujangasana, Halasana,
Sarvangasana, Shalabhasana etc. are helpful in improving flexibility.
 IMPORTANCE OF YOGA
REDUCES OBESITY
Ø It’s a world wide problem due to which people are prone to lifestyle diseases.
Ø Obesity can also be caused due to stress and tension.
Ø Various yoga asanas certainly helps in reducing obesity.

IMPROVES HEALTH
Ø Yoga helps in improving the functioning of all the systems of the body like
circulatory, respiratory, excretory, nervous and glandular systems.

ENHANCES MORAL AND ETHICAL VALUES

Ø By following the first two steps of Ashtanga Yoga viz. Yama and Niyama, moral
and ethical values can be enhanced.
Ø Being part of sports helps one to achieve moral and ethical values, while
practicing above said Yama and Niyama individual will be strong by all values.
 RECAP
1. Define yoga / What is yoga?
2. List the importance of yoga.
3. What is the role of yoga in sports?
4. What is yoga according to Patanjali?
 TOPIC – 2:

INTRODUCTION
TO
ASHTANGA YOGA
 INTRODUCTION TO ASHTANGA YOGA
Ø Yoga is more than just a physical discipline
Ø Asthanga Yoga means – Eight fold paths of yoga.
Ø It is a way of life – a rich philosophical path.
Ø Yamas (social restraints) and Niyamas (self-discipline) are good
common sense guidelines for leading a healthier and happier life.
Ø The main Aim of yoga is to have control over the mind.
 INTRODUCTION TO ASHTANGA YOGA
Ø This is Possible only when one follows the eight fold Paths or eight steps also
known as "Ashtang Yoga“ - Maharishi Patanjali
1. Yama
2. Niyama
3. Asana
4. Pranayama
5. Pratyahara
6. Dharana
7. Dhyana
8. Samadhi
 INTRODUCTION TO ASHTANGA YOGA
YAMA - Restraints
Yama is the first “limb” of Ashtang Yoga.
The 5 yamas are universal practices that
help us move forward in our personal and
spiritual development (to avoid
violence, lying, stealing, wasting energy,
and possessiveness).
AHIMSA: Causing no harm to any thing.
“non-harming”
SATYA: Truthfulness. “refraining from
dishonesty”
ASTEYA: Non-stealing.
BRAHAMCHARYA: Conserving One’s
Energy . “wise use of vitality”
APARIGRAHA: Non-greediness. “non-
possessiveness”
 ELEMENTS OF YOGA
YAMA
Practicing Yoga’s “golden rules” helps us attain a healthy mind and body.
Ahimsa (non-violence): Ahimsa means practicing kindness towards others, towards
animals and towards ourselves in every thought and action. (Anxiety , Jealousy, Hate ,
Anger are Violent Emotions).
Satya (Refraining from dishonesty) Satya is the principle of living with integrity. Satya
refers to refraining from dishonesty and betrayal in thought, word, and deed.
Asteya (Non-stealing): Asteya teaches that everything we need in life is already within
us. By choosing Asteya, we rise above our “base cravings” and become self-sufficient
because we no longer desire something outside of ourselves.
Brahmacharya (Wise use of energy): Brahmacharya refers to the wise use and
preservation of vitality. Using energy for the benefit of the individual & society, not for
any pleasure
Aparigraha (Non-possessiveness): Aparigraha is the ability to let go (Non-greediness).
It encourages non-grasping, and non-attachment to possessions or even thoughts. It
teaches you to be happy with what you have.
 ELEMENTS OF YOGA
NIYAMA
The niyamas, the second constituent of Asthang Yoga, deal with the manner in which
we interact with ourselves and our internal world. Patanjali names the following five:
Saucha: Implies both external as well as internal purity. Shudhi Kriyas or Shatkarmas
are to be performed for purification of the Internal Organs of the body. Neti, Dhouti,
Kapalbharti, Nauli, tratak, Basti Are The Six Kriyas ( Shatkarmas).
Santosh: Which is described as not desiring more than what one has earned through
honest labour. Feeling of satisfaction in life. It involves the practice of gratitude and
joyfulness – maintaining calm at all costs.
Tapa: Is described in the philosophy of yoga as the power to stand thirst and hunger,
cold and heat, discomforts of place and postures, silent meditation and fasts.
Swadhyaya: It means self-education, which consists of scriptural studies – the study of
the Vedas and Upanishads together with the recitation of the Gayatri and Om Mantra.
Ishwar Pranidhan: Is described as the dedication of all our actions performed either
by intellect, speech or body, to the Divine. To dedicate all the deeds to God.
 ELEMENTS OF YOGA
ASANAS
Asana aims at the attainment of a sustained and comfortable sitting posture to
facilitate meditation.
Asanas also help in balancing and harmonizing (coordinate) the basic structure of the
human body.
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.
It can be performed at any age or can be performed from young age to old age with
proper guidance, without any problem.
 ELEMENTS OF YOGA
PRANAYAMA
Pranayama is a Sanskrit word to
describe yoga breathing exercises that
have the ability to quickly increase our
energy, release stress, improve our
mental clarity, and improve our physical
health.
Pranayama is a compound term (Prana
and Yama) meaning the maintenance of
prana in a healthy manner throughout
one’s life. Pranayama leads to a state of
inner peace. It is the practice of breath
regulation. It is the control of the
process of the breathing. It means
appropriate control over inhalation and
exhalation.
 ELEMENTS OF YOGA
PRATYAHARA
Pratyahara is the “withdrawal of the senses”. Control over senses is
Pratyahara.
It refers to the withdrawal of the five senses from external objects that
hindrance (obstacles) mental concentration such as – beauty, touch, words,
taste and smell.
With practising one can remember the pleasure of being near to God.
 ELEMENTS OF YOGA
DHARANA
It is the concentration of mind at one point.
Dharana involves developing and extending our powers of concentration.
It consists of various ways of directing & controlling our attention and mind.
 ELEMENTS OF YOGA
DHYANA
Dhyana is the state of meditation when the mind attains a state of
concentration without getting distracted.
Dhyana is a complete concentration of mind.
This state rightfully precedes to the final state of Samadhi.
 ELEMENTS OF YOGA
SAMADHI
Samadhi is the ability to become one with the true self and merge into the
object of concentration.
The union of individual’s soul with the supreme soul is called Samadhi.
It is checking or destruction of all the impulses of mind.
 RECAP
1. Explain in brief the Ashtanga yoga.
2. What is Niyama?
3. What is Yama?
4. What do you mean by Asanas & Pranayama? Elaborate.
 TOPIC – 3:

INTRODUCTION
TO
YOGIC KRIYAS (SHAT KARMA)
 Introduction
Asanas, Pranayam, Meditation & Yogic Kriyas
YOGIC KRIYAS (SHATKARMAS)
Yogic Kriyas involves the complete purification of body. There are 6 kinds of
Yogic Kriyas which are stated below:
Types of Shatkarma
Neti Kriya - This is nasal passage cleansing using neti pot with salt lukewarm
water. (Water is poured from one nostril and then drained out from the outer
nostril). Neti helps in preventing and managing upper respiratory tract diseases.
 Introduction
Asanas, Pranayam, Meditation & Yogic Kriyas
YOGIC KRIYAS (SHATKARMAS)
Yogic Kriyas involves the complete purification of body. There are 6 kinds of
Yogic Kriyas which are stated below:
Types of Shatkarma
Dhauti Kriya - This is cleansing of the digestive tract in its full length but it
affects also the respiratory tract, external ears and eyes. Through Dhauti,
Stomach and Food pipe are cleansed.
 Introduction
Asanas, Pranayam, Meditation & Yogic Kriyas
Basti Kriya - This is colon cleansing. Basti Kriya is a technique of replenishing
the body internally by cleansing the colon completely.

Trataka Kriya - This is gazing practice. "look, gaze" is a yogic purification (a

shatkarma) and a tantric method of meditation that involves staring at a single
point such as a small object, black dot or candle flame.
 Introduction
Asanas, Pranayam, Meditation & Yogic Kriyas
YOGIC KRIYAS (SHATKARMAS)
Yogic Kriyas involves the complete purification of body. There are 6 kinds of
Yogic Kriyas which are stated below:
Types of Shatkarma
Nauli Kriya - This is self administered abdominal massage. It is a yogic cleansing
exercise that involves a rolling movement of the abdominal muscles. It is an
advanced technique that is believed to cleanse the internal organs, particularly
the digestive organs and small intestines, and tones the core muscles.
 Introduction
Asanas, Pranayam, Meditation & Yogic Kriyas
YOGIC KRIYAS (SHATKARMAS)
Yogic Kriyas involves the complete purification of
body. There are 6 kinds of Yogic Kriyas which are
stated below:
Types of Shatkarma
Kapalabhati Kriya – It gets its name from the
Sanskrit words, Kapal, meaning skull, and bhati
meaning “to shine”. This kriya is intermediate to
the advanced practice of breathing technique that
strengthens your chest, cleanses your abdominal
organs, and energizes your circulatory as well as
nervous systems. It is the exercise of the lungs. It
improves the function of the lungs.
 RECAP
1. Explain the Yogic kriyas.
2. Kapalbhati improves the functioning of the .
3. Write a detailed note on the kinds of Yogic Kriyas.

Thank you…