22Q.1) What is Yoga?

Ans- Yoga is the ancient practice of mind and body that combines physical
postures, breathing techniques and meditation.

Q.2) Write a short note on the Importance of Yoga

Ans- 1. Yoga promotes physical and mental health.
2. It encourages positive and healthy lifestyles.
3. It helps to concentrate, be calm, and peaceful.

Q.3) Name some yogic practices that help in managing stress.

Ans- Asana, Pranayama, Kriya, and Relaxing techniques are yogic practices
that help to manage stress.

Q.4) Define Asana.

Ans- An Asana is a body posture in Yoga.

Q.5) Name the two Asana in standing position.

Ans- 1. Hastottanasna 2. Padahastasana.

Q.6) Write any two benefits of Hastottanasna.

Ans- 1. Hastottanasna relaxes the whole body.
2. It relieves pain in the neck, shoulders and arms.
3. It increases the height of growing children.
4. It increases the flexibility of the spine.

Q. 8) Write any two benefits of Padahastasana.

Ans- 1. Padahastasana improves digestion
2. It activates the liver and Spine
3. Increases the flexibility and leg muscles.
4. Tones abdominal muscles.
5. Improves circulation of blood.

Q.9) Name the two Asanas performed in the sitting position.

Ans- 1. Shashankasana 2. Ushtrasana

Q.10) Write any two benefits of Shashankasana.

Ans- 1. Shashankasana improves the functioning of the liver, kidney and
other visceral organs.
2. It helps in the management of diabetes, mellitus and sciatica.
3. It tones up reproductive organs.
4. It relaxes the body and helps in reducing stress.

Q11) Which Asana is to be practised before Shashankasana?

Ans) Ushtrasana
Q12) Write two benefits of Ushtrasana
Ans) 1) Ushtrasana regulates the functions of the endocrine system,
especially the thyroid glands.
2) It improves the digestive and excretory system.
3) It makes the spine flexible, loosens the vertebrae and stimulates spinal
nerves.

Q13) Name any two balancing Asana

Ans) Shirshasana, Bakasana, Hamsasana and Mayurasana.

Q14) Write any two benefits of Shirshasana.

Ans)1) Shirshasana increases the supply of blood to the brain and
strengthens the central nervous system
2) It improves the functioning of the abdominal organs and endocrine
glands.

Q15) Write two benefits of Bakasana.

Ans) 1. Bakasana Strengthen the arms and Shoulders.
2) It increases a sense of balance
3) It increases the supply of blood to hands, shoulders and chest
4) It tones the abdominal muscles

16) How is Hamsasana different from Mayurasana?

Ans) 1) Humsasana is a preparatory pose of Mayurasana.
2) In Humsasana feet are kept on the ground while in Mayurasana legs
are raised

Q17) Write two benefits of Hamsasana.

Ans) 1) Hamsasana gives exercise to the arms
2) It improves the functioning of the kidney and liver
3) Develops control of muscles and balance in the body.

Q18) Write two benefits of Mayurasana

1) Mayurasana strengthens the arm.
2)It tones digestive organs and increases appetite
4) It develops muscle control and balance of the body
5) It Improves the functioning of the kidneys and liver
Q.19) What are yogic kriyas in yogasana
Ans) Kriyas are the cleansing procedure of purifying the body and mind

Q.20) Give one example of kriyas.

Ans: Kapalabhati

Q.21) Write two benefits of Kapalabhati

Ans) 1) It reduces stress
2) It expels carbon dioxide and supplies more oxygen to the lungs
3) It treats bronchial asthma
4) It energies the body and removes lethargy.

Q.22) What is Pranayam?

Ans) Pranayam is a breathing technique which involves conscious
manipulation of our breathing pattern

Q.23) Write two benefits of sheetali Pranayam

Ans) 1) Sheetali Pranayam cools the body and mind
2) It quenches thirst and improves digestion
3) It helps in the treatment of high blood pressure

Q.24) What is yoga Nidra?

Ans: Yoga Nidra is a relaxation technique for improving concentration

Q.25) Write two benefits of Yoganidra.

Ans)1) It reduces anxiety and tension.
2) It helps in the management of stress-related problems.
3) It relaxes the whole body and mind.
4) It helps to reduce blood pressure.
5) It improves concentration.

Q.28) Fill in the blanks

1) The Shashankasana regulates the production of hormones by the adrenal
gland.
2) kapalabhatti is a kriya
3) Kapalabhati reduces stress.
4. Hastottanasna and Padahastasana are stretching exercises.
5. Hamsasana is the preparatory pose for Mayurasna
6. Both in Hamsasana and Mayurasana the body is balanced on the elbow.
7. In Shirshasana body weight is balanced on one's head.
8. Sheetali pranayam cools the body and mind
9. Yoga Nidra means conscious sleep (sleep with body and breath
awareness.)
10. Yoga Nidra is practised in Shavasana.

Q.26) Match the column A (Sanskrit word) with Column B (a similar word in
English)
Column (A) Column (B)
1. Hasta Arms
2. Uttana stretched up
3. Asana Posture
4. Pada feet
5. Shashank Hare
6. Ushra Camel
7. Shir Head
8. Baka Crane
9. Mayur Peacock
10. Hamsa Swan
11. Kapala Skull
12. Bhati Shine
13. Sheetal cool
14. Nidra sleep

Q.27) Match the Col.A (Asanas) with Col. B (the name it derived)
A B
1. Hastattasana- ----- the hands are stretched upwards
2. Padahastasana- ------ hands are touched to the feet
3. Shashankasna ------ body pose resembles Hare
4.Ushtrasana------- body pose looks like a Camel.
5.Shirshasana ------ the whole body weight is balanced on the head
6.Bakasasna --------- the body pose looks like a Crane
7.Hamsasna -------- The body pose looks like a Swan
8.Mayurasana ------ the body pose looks like a Peacock.
 Yoga for Healthy living
ASANA

1. Hastottanasana

Benefits
• It relaxes the whole body.
• It relieves pain in the neck, shoulders and arms.
• It is beneficial for increasing the height of growing children.
• It increases flexibility of the spine.

2. Padahastasana
Benefits
• It improves digestion.
• Liver and spleen are activated by this asana.
• Abdominal muscles are toned by this asana.
• It improves circulation of blood to the head and upper region of the body.
• It increases the flexibility of the legs’ muscles.
3. Shashankasana

Benefits
• It relaxes the body and helps in reducing the stress.
• It improves the functioning of liver, kidneys and other visceral organs.
• It tones up reproductive organs.
• It is effective in the management of diabetes mellitus and sciatica.

4. Ushtrasana

Benefits
• It is beneficial for people with drooping shoulders and hunched back.
• It helps to regulate the functions of the endocrine system especially the thyroid
glands.
• It helps to tone the entire digestive system as well as excretory system.
• It makes the spine flexible; loosens up the vertebra and stimulate spinal nerves.
5. Shirshasana

Benefits
• It improves blood circulation, particularly of venous blood.
• It helps in the proper functioning of the abdominal organs and endocrine
glands.
• It increases the supply of blood to the brain and strengthens the central
nervous system.

6. Bakasana

Benefits
• It increases the strength of the arms and shoulders.
• It increases a sense of balance. • It tones the abdominal muscles.
• It provides an adequate supply of blood to hand, shoulders and chest.
7. Hamsasana

Benefits
• It gives exercise to the arms.
• Pressure exerted on the abdomen in this asana improves functioning of the
kidneys and liver.
• It increases appetite.
• It helps to develop control on muscles and balance in body.
• It massages the digestive organs and alleviates problems of constipation and
dysentery.

8. Mayurasana

Benefits
• It strengthens the arms.
• It helps to promote circulation in the abdominal region.
• It helps to increase appetite.
• It massages the digestive organs.
 • It helps to regulate the functions of kidneys and liver.
• It helps to develop muscle control and balance in the body.

9. Kapalabhati

Benefits
• It stimulates the nerves in the abdominal region, tones up the abdominal
muscles and improves digestion.
• Kapalabhati expels more carbon-dioxide and other waste gases from the lungs
than the normal breathing.
• It improves heart and lungs capacity and therefore good for bronchial asthma.
• It improves blood circulation throughout the body.
• It energises the body and removes lethargy.

PRANAYAMA

1. Sheetali Pranayama

Benefits
• It cools the body and tranquilises the mind.
• It quenches thirst and improves digestion.
• It enhances endurance to the deprivation of water.
• It is beneficial in the case of high blood pressure and also in low fever.
• It is beneficial for skin and eyes also.

Yoganidra

Benefits
• It reduces anxiety and tension.
• It activates parasympathetic
system and thereby helps in
management of stress related
problems.
• It reduces bodily tension and
relaxes whole body.
• It helps to reduce blood pressure.