Physical Education
Group 1: Yoga
What is Yoga?
 Yoga is a systematic practice of physical
exercise, breath control, relaxation, and positive
thinking aimed at developing harmony in the
body, mind, and soul.
These practices include:
 Breath control or breathing techniques (called
pranayama)
 Specific relaxation, and simple meditation
 Adoption of specific bodily postures (called
asanas)
 It is usually for physical benefits or to rest your
mind. The health benefits of Yoga are numerous
like helping some people lose weight and others
breathe properly to improve their attention but
Yoga has a lot more to offer for a deeper
consciousness and higher awareness.
Main Purposes:
 merge with the supreme soul or to attain a state
of perfect spiritual insight
 For yoga practitioners, yogi and yogini, yoga
assist them to connect to the Divine will.
 Eradicate negative and momentary emotions
Mind – I am focused and capable of greatness
Body – I am healthy and will take care of myself
Spirit – God is my ground and center
Brief History of Yoga
Yoga’s long rich history can be divided into four main
periods of innovation, practice and development.
1. Pre-Classical Yoga
The beginnings of Yoga were developed by the Indus-
Sarasvati civilization in Northern India over 5,000 years
ago. The word yoga was first mentioned in the oldest
sacred texts, the Rig Veda. Yoga was slowly refined and
developed by the Brahmans and Rishis (mystic seers)
who documented their practices and beliefs in the
upanishads, a huge work containing over 200 scriptures.
2. Classical Yoga
In the pre-classical stage, yoga was a mishmash of
various ideas, beliefs and techniques that often
conflicted and contradicted each other. Written some
time in the second century, this text describes the path of
RAJA YOGA, often called "classical yoga". Patanjali
organized the practice of yoga into an "eight limbed
path" containing the steps and stages towards obtaining
Samadhi or enlightenment.
3. Post-Classical Yoga
A few centuries after Patanjali, yoga masters created a
system of practices designed to rejuvenate the body and
prolong life. They rejected the teachings of the ancient
Vedas and embraced the physical body as the means to
achieve enlightenment. They developed Tantra Yoga,
with radical techniques to cleanse the body and mind to
break the knots that bind us to our physical existence.
4. Modern Period
In the late 1800s and early 1900s, yoga masters began to
travel to the West, attracting attention and followers.
This began at the 1893 Parliament of Religions in
Chicago, when Swami Vivekananda wowed the
attendees with his lectures on yoga and the universality
of the world’s religions. In the 1920s and 30s, Hatha
Yoga was strongly promoted in India with the work of T.
Krishnamacharya, Swami Sivananda and other yogis
practicing Hatha Yoga.
Health Benefits
1. Improves Posture. Improve your posture and
also prevent pain in your neck and lower back.
2. Increases flexibility. Increase your flexibility
and also let you perform complex asanas.
3. Builds muscle strength. Strengthening weak
muscles of the body.
4. Boosts metabolism. Retaining the vitality in
your body along with keeping it fit.
5. Lower blood sugar. Lowering blood sugar and
boosts good cholesterol.
6. Increases blood flow. Regulate blood to all
parts of your body.
7. Keep diseases at bay. Boosts our immunity to
fight off diseases.
8. Increases self-esteem. Make you feel good
about yourself and take a positive approach in
life.
 Group 1: Yoga
9. Improves lung function. Increases the capacity
of your lungs.
10. Helps you sleep better. Reducing stress and
makes a regular sleeping pattern.
Proper Attire
Why is it important to wear the correct clothing in sport?
 It can prevent injury. Many sport injuries occur
because of the lack of appropriate equipment,
including clothes. Whichever activity you are
engaged in, you should opt for the clothing for
that particular sport, looking for something that
provides ample protection against impact, strain,
or overheating.
For Women:
1. Leggings and Capri
2. Form-fitting Tops
For Men:
1. Stretchable Pants or Shorts
2. Breathable Tees
What Is The Main Rule For Choosing The Clothes For A
Yoga Class?
 Seek comfort. The clothes, which do not allow
you to stretch your hands or legs are not
practical. The proper clothes, also, must be ready
to absorb sweat, so that it should be made out of
the right fabric like cotton, linen, etc.
 Don’t forget about your hair and make-up, so
that it won’t disturb you. Also, make sure your
underwear is made out of a comfortable fabric.
 It's best to avoid wearing short-shorts or ones
that are super loose.
Types of Yoga
Hatha
 Hatha yoga is the foundation for all yoga styles
and refers to any practice that combines asana,
pranayama, and meditation.
 Hatha can be great for beginners or those
wanting a more meditative or even restorative
practice.
Vinsaya
 “Vinyasa” has become shorthand for a number
of things. Some teachers use it to refer to the
sequence of poses: Plank Pose, Chaturanga
Dandasana, Upward-Facing Dog and
Downward-Facing Dog.
 Vinyasa is from the Sanskrit nyasa, meaning “to
place,” and vi, meaning “in a special way.”
What “to place in a special way” refers to is how
we get from one pose to the next and the
breathing that goes with our movements.
Iyengar
 This practice is all about balancing flexibility
and strength through proper body alignment.
 The poses are generally held longer, but the
support of props and attention to alignment
make this a great practice for those overcoming
injury.
Bikram
 Bikram yoga was created by Bikram Choudhury.
It’s a specific and unchanging sequence of 26
poses that are done in a room heated to 105
degrees.
 Bikram yoga has recently lost some followers
due to sexual assault allegations against Bikram
Choudhury. Due to that fact, some studio owners
have distanced themselves from using the term
“Bikram.”
Hot Yoga
 Group 1: Yoga
 Hot yoga can essentially be any type of yoga 1. Improves posture. Working for long hours on a
done in a heated room, typically between 95 and desk could not only hurt your spine but also
100 degrees. In general, hot yoga classes are make you feel tired at the end of the day.
vinyasa classes held in heated rooms.
2. Increases flexibility.
 Your muscles are very warm in these classes, so
they can be great for improving flexibility. 3. Builds muscle strength.

Ashtanga 4. Boosts metabolism.

 Ashtanga yoga was introduced to the world by 5. Helps in lowering blood sugar.
Sri K. Pattabhi Jois. There are three different
“series” taught in Ashtanga. These are the 6. Increases blood flow.
primary series, intermediate series, and
advanced series, though the advanced series is 7. Keep diseases at bay.
sometimes broken down even further in current
practice. 8. Increases self-esteem.
 Each series performs poses in unvarying Disadvantages
sequence until you and your instructor feel as
though you are ready to move on to the next
Can It Put a Dent in Your Health?
series.
1. Injury risks.
Kundalini
2. Osteoporosis.
 is all about awakening your kundalini energy, or
shakti, which is the primal energy thought to sit
at the base of the spine. 3. Hot yoga disadvantages.

 This is a more spiritual practice, and there will 4. Overdoing yoga poses.

be more chanting, meditation, and breathing in
this class than in others. This can be a little out
there for the practitioner who doesn’t fully
embrace the philosophy of shakti and all that
comes with it.
5. Untrained instructors.
 There are lots of movements and postures to do
in Yoga, and this postures help you relieve the
stresses on specific parts of the body.

 Not only it is good for the body but it is also

Movement Application good for the mind.

Why do Yoga?  And above all it boosts your emotional health

off the charts.
According to Dr. Nevins:

 Yoga's incorporation of meditation and

breathing can help improve a person's mental
well-being. “Regular yoga practice creates
mental clarity and calmness; increases body
awareness; relieves chronic stress patterns;
relaxes the mind; centers attention; and sharpens
concentration
Advantages
Yoga Postures
1. Mountain Pose Sanskrit: Tadasana
How to do it:
 Stand with your feet together or hip-width apart.
Ground down through the four corners of your
feet. Roll your shoulders away from your ears,
 Group 1: Yoga
draw your shoulder blades down your back, and
lift the crown of your head.
 Engage your thighs, draw your belly button in,
and lengthen up through the spine. Turn your
palms facing the front of the room. Relax your
jaw and unfurrow your brow. Breathe easy.
2. Chair Pose Sanskrit: Utkatasana
How to do it:
 Start in Mountain Pose. As you inhale, raise
your arms, spread your fingers, and reach up
through your fingertips. As you exhale, sit back
and down as if sitting into a chair.
 Shift your weight toward the heels and lengthen
up through the spine. As you inhale, lift and
lengthen through your arms. As you exhale, sit
deeper into the pose.
3. Down dog on a chair Sanskrit: Uttana shisosana
How to do it:
 Place your hands on the back of a chair with
palms shoulder-distance apart. Step your feet
back until they align under hips, creating a right
angle with your body, spine parallel with the
floor.
 Ground through your feet and lift through
thighs. Reach hips away from hands to lengthen
the sides of your torso. Firm your outer arms in
and lengthen through the crown of your head.
4. Downward facing dog Sanskrit: Adho Mukha
Svanasana
How to do it:
 From all fours, walk your hands 6 inches in front
of you. Tuck your toes and lift your hips up and
back to lengthen your spine. If your hamstrings
are tight, keep your knees bent in order to bring
your weight back into the legs.
 Spread your fingers wide, press into your hands,
and rotate your arms so that your biceps are
facing toward one another. Press your thighs
back toward the wall behind you.
5. Triangle Pose Sanskrit: Trikonasana
How to do it:
 Stand with feet wide, 3–4 feet apart. Shift your
right heel out so your toes are pointing slightly
inward. Turn your left foot out 90 degrees. Line
up your left heel with the arch of your right foot.
 Keeping both legs straight, ground through your
feet. Lift arms into a T at shoulder height. Reach
forward with your front arm. When you can’t
reach anymore, hinge at the front hip.
6. Tree Pose Sanskrit: Vrksasana
How to do it:
 Start in Mountain Pose. Find a fixed point in
front of you and stare at it to help you balance.
 As you inhale, shift the weight into your left foot
and lift your right foot an inch off the floor.
Using your right hand, bring the foot to your
shin or inner thigh. Avoid placing your foot
directly on the knee.
Conclusion
The purpose of Yoga is to create harmony in the
Physical, Vital, Mental, Psychological and
Spiritual aspects of the human being. Yoga is the
medicine to nearly every problems.
As you practice Yoga, it does not only help you
to improve your physical body but also helps in
maintaining your inner peace and relaxing your
mind.
The early writings in Yoga were transcribed on
fragile palm leaves that were easily damaged,
destroyed or lost. Yoga is traced back over 5,000
years ago and others may think it may be up to
10,000 years old.
Pre-classical yoga is were developed by the
Indus-Sarasvati civilization in Northern India
over 5,000 years ago. The word Yoga was first
mentioned in the oldest sacred texts, the Rig
Veda. Classical Yoga is defined by Patanjali’s
Yoga-Sutras , the first systematic of yoga.
Which also called as Raja Yoga.
 Group 1: Yoga
Post classical yoga is a practices designed to
rejuvenate the body and prolong life. In the
Modern Period 1800’s and 1900’s Yoga masters
began to travel to the West, attracting attention
and followers. Hatha yoga is now emphasizing
the many different aspect of practices.

Yoga is a spiritual, mental and physical practice

that has been around since ages. People have
discovered a number of health benefits
associated with yoga. Yoga does more that
burning calories and strengthening muscles, it is
a workout which involves both body and mind.

Wearing the proper clothes in exercising can

help you stay comfortable, cool during exercise
and help dial down stress. It also protects ample
protection against impact, strain, or overheating.
The proper clothes must be ready to absorb
sweat and avoid using loose clothes. Never mind
the fancy clothes, wear comfortable clothes as
possible.

There are many types and styles of yoga

practices, and each one is unique. Make your
practice part of your life, and you will begin to
harvest the benefits of your dedication and
consistency. All movements are slow gradual
with proper breathing and relaxation. It brings
together physical and mental disciplines to
achieve a peaceful body and mind and it also
helps in increasing flexibility, muscle strength
and body tone.