physical Education - XI ye Q.1. (a) Fillin the blanks. (i) Yogais a generic term for a physical, and spiritual discipline. Pee (mental, physiological, philosophical) (2) Yogaoriginally identified asa mastery of _____still. (standing, sitting, sleeping) (3) Pranayama, or breath control, is the ______ Limb of ashtanga. (third, fourth, fifth) (4) _____mudras are used in regular Tantric rituals. (101, 108, 111) (5) The _______ Posture in Yoga is suitable for strengthening the abdomen and wrists. (cock, dog, fish) (6) _______isthe Thunderbolt Posture. (Vajrasana, Kukkutasana, Simhasana) (7) The practice of sirsasana may increase the flow of blood to the : (brain, hand, leg) (8) __________ is perhaps the most important part of yoga practice. (Vajrasana, Shavasana, Simhasana) (9) ________ Helps to stretch the back of the legs, the buttocks and the hips. (Viparita Karani, Shavasana, Simhasana) (10) _____ strengthens the muscles of lower abdomen. (Salabhasana, Viparita Karani, Shavasana) |Ans.(1) mental (2) sitting (3) Fourth (4)108 (5) Cock — (6) Simhasana (brain (8)Shavasana (9) ViparitaKarani (10) Salabhasana. (b) Match the following: (A) (B) (1) Asana (a) performed with the hands and fingers (2) Pranayama (b) Full stretch for nearly all your muscles (3) Mudra (c) The Roaring Lion Posture (4) Uttan Mandukasana (d) The Cock Posture | (5) Kukkutasana (e) breath control | (6) Simhasana (f) mastery of sitting still (7) Sirsasana (g) Stimulates the parasympathetic nervous system (8) Salabhasana (h) _ flow of blood to the brain (9) Viparita Karani (i) most important part of yoga practice (10) Savasana @) form of back bend ie [Ans. (LP, (2-2), (3-a), (4-b), (5-d), (6-0), (7h), (83), (9-8), (10-i) 9.2, Answer the following: {@ Write a note on asanas. Ans, Asana is a body position, typically associated with the practice of Yoga, originally identified as a mastery of sitting still, with the spine as a conduit of biodynamic union. In the Yoga Sutras, Patanjali suggests that the only requirement foree Reliable Serie, practicing asanas is that it be “steady and comfortable”. The ey . jel Poised with the practitioner experiencing no discomfort. When contro} ie i po mastered, practitioners are believed to free themselves from the dual ity of heay cold, hunger/satiety, joy/grief, which is the first step toward the unattachment that relieves suffering. (2) Write brief about pranayam. . Ans. Pranayama, or breath control, is the Fourth Limb of Patanjali in the Yoga Sutra. The practice is an integral pa and Ashtanga Vinyasa. Yoga in the execution of asanas Types of Pranayam - (1) Anuloma — Viloma (Alternate Nostril Breathing - ID. (2) Suryan Bhedan Pranayama (Right Nostril Breathing) (3) Ujjayi Pranayama (4) Sitkari (5) Shitali (6) Bhasrika (7) Bhramari, (8) Murehha (9) Plavini Pranayama (3) Write a note on Mudras. Ans. Mudras involve the entire body; most are performed with the hands and fingers, A mudra_ is a spiritual gesture and an energetic seal of authenticity employed in the iconography and 5 al practice of Indian religions and traditions of Dharma and Taoi ind eight mudras are used in regular Tantric rituals In yoga, mudr: sed in conjunction with pranayama (yogic breathing exerci while seated in Padmasana, Sukhasana or Vajrasana pose, to stimulate different parts of the body involved with breathing and to affvet the flow of prana in the body. ‘Types of Mudra: (1) Dhyana Mudra (2) Chin Mudra, (3) Shambhavi mudra (Brumadhya Dristi), is shtanga, as set out by {of both Hatha Yoga s), gene (4) Agochari Mudra, (5) Manduki Mudra, (6) Buchari mudra, (7) Tadagi Mudra, (8) Bhujangini Mudra, (9) Ashvini Mudra, (10) Yoga Mudra, (11) Maha Mudra, (12) Mahaved Mud (13) Yoni Mudra, (14)Naumukhi Mudra, (15) ‘Taran Mudra Different yogi has taught different types of mudra. General mudras practice is () Yoga Mudra, (2) Brahma Mudra, (3) Simha Mudra, (4) Write a note on benefits of Sirsasana. Ans. Like most inverted positions, the practice of sirsasana may increase the flow of blood to the brain, improve memory and other functions of the cerebrum, Included in the physiological benefits are the drainage of blood and lymph whieh are held in reserve in the legs. Any inversion, when the legs are held over the heart, helps to move stored fluids into the core for oxygenation, filtration and elimination of metabolic/cellular wastes. (5) Write on the position of Viparit karani. Ans. The yogi sits on the floor or at the end of the mat with either hip touching the wall, Simultaneously, he lowers his torso to the floor and fans his legs up the wall, Ultimately, the yogi will be lying on his back with his legs resting up ayinst the wall in an inverted V.physical Education - XI 63 (@) Write a note on Savasana. avasana is pe : (Sag fret lien ead rate na Beene et the breath deep, using deerkha dong) prose Bad bes ce the eyes are closed and () State the position of Uttan Mandukasana, Ans. Cease ide anata on your heal. Open your feet apart Se alee eee elon between your feet. Now open your knees i ach other in the back of your buttocks. Sit straight, grab your right elbow with the left hand and vice versa, and stretch your thus folded arms up and behind your head. (8) Write a note on benefits of Kukkutasana. Ans. Benefits Kukkutasana:- The Cock Posture (Kukkutasana) helps strengthen all the joints (wrists, elbows, and shoulders) present in the arms. The pose also develops and tones various muscles (biceps, triceps, and brachioradialis) of the arms. The yoga posture builds the abdominal walls and improves the intestinal system. Hence, it helps in treating digestive disorders. This yoga pose is beneficial to women in overcoming hip pain and discomfort from menstruation. (9) Write in one line about the benefit of Savasana. ‘Ans. Savasana is intended to rejuvenate body, mind and spirit. (10) How viparit Karani does calms the mind? Ans. As viparit Karani can be practiced like a restorative resting pose, it helps to pull the senses inward. The brain and mind start to relax as thoughts start to slow down, When the mind is calmer, the body has an opportunity to heal. OO ®