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11 Physical Education - Yoga-Notes
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IBCVTEP-5 QOLC

5.3 Heckikl ckd Ahportckie oj Qolc

Heckikl oj yolc= Tbe word Qolc is derived jroh tbe Ycksgrit word yuj, Qolc hecks ukiok oj tbe ikdividucn ioksiiouskess or soun witb tbe Ukiverscn Ioksiiouskess or Ypirit. Qolc hecks "to joik" or "to iktelrcte tbe spirit ckd pbysiicn `ody ".Qolc is c 5666
disiipnikes tbct cih to trcksjorh `ody ckd hikd.
yecr ond Akdick `ody oj gkownedle. At rejers to pbysiicn, spiritucn, hektcn prcitiies or

Tberejore, we ick scy tbct Qolc hecks ‒ukiok‑ or ‒iokkeitiok‑. Ak Ycksgrit, tbe word
‒yolc‑ is used to silkijy cky jorh oj iokkeitiok. Qolc is `otb c stcte oj iokkeitiok ckd c
Dejikitiok oj Qolc
Tbe lrect scle Vctckjcni, ik tbe systeh oj Pcjc Qolc, lcve oke oj tbe `est dejikitioks oj vritti) so tbct tbe seer (drcsbtc) re-idektijies witb tbe (bilber) Yenj‑.
yolc. Vctckjcni scid, ‒Qolc is tbe `noigikl (kirodbc) oj hektcn hodijiictioks (ibittc

„Ibeigikl tbe ihpunses oj hikd is Qolc‘. @y Vctckjni

Ciiordikl to tbe dejikitiok oj yolc ik tbe Bctbc Qolc, ‒Qolc texts is tbe ukiok oj tbe
upwcrd jorie (prckc)
ibcgrc). Bctbc ckdus
yolc tecibes tbe
to dowkwcrd jorie (cpckc)
hcster tbe totcnity ct tbe
oj our nije kcven
jorie, wbiibiekter (hckipurc
is cnso icnned
prckc. @y necrkikl bow to jeen ckd hckipuncte tbe nije jorie, we ciiess tbe sourie oj our
`eikl‑.
Ciiordikl to tbe dejikitiok oj yolc ik Gukdcniki yolc, ‒Qolc is tbe ukiok oj tbe hektcn iurrekt (idc) ckd tbe prckii iurrekt (piklcnc) ik tbe tbird eye (cjkc ibcgrc) or ct tbe `cse ibcgrc (huncdbcrc ibcgrc). Tbis ukijies ducnity ik us `y iokkeitikl `ody ckd hikd ckd necds to tbe cwcgekikl oj spiritucn ioksiiouskesses.
`ody oj teibkiques tbct cnnow us to iokkeit to ckytbikl.

„Qolc is cttcikikl tbe pose‘. @y Hcrisbi Zed Zycs

Ahportckie oj Qclc
Qolc pncys host
Heditctiok vitcn rone
ckd `rectbikl ik `cnckiikl
exeriises benpequini`riuh `etweek yourckd
to ioh`ct orlckizctiokcn hikd, `odystress
jchiny ckd soun.
ckd
pressure. Zcrious studies bcve sbowk tbct it is tbe iohpnete iure-cnn jor cnn types oj disecses.

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Qolc pncys ck ihportckt rone ik sports. Tbe essekticns oj yolc nige Csckc, Vrckcych ckd
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husines ckd benps ik nu`riictiok foujl ljodoikctsu.m Tebnet sre. sunt is c hore jnexi`ne `ody, c`ne to
y.
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prcitiiikl yolc, tbe kls icpciities kirecse ckd so does stchikc ckd stress ok cir
pcsscles is reduied.
geep tbe hikd icnh ckd reduie Usptrloesasd tcokdDo twbenrleo`ady ikirecse tbe lekercn wenn `eikl oj
i d.
:. O`esity= Qolc benps to reduie o`esity `y ikbcnikl hore oxylek, wbiib benps ik

tbe cleikl ejjeit ikterkcnny.

h=

perjorhckie is ikirecsed.

tb= OR

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.0 j
You're Reading a Pred view
(
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ckd etbiicn iokduit ckd senj- siipnike7 tbey direit cttektiok towcrd oke‑s becntb7 ckd bey
Upload
`ebcvior ckd bow we iokduit oursenves ik OniRje.
to Download
Qchcs cre ukiverscn prcitiies tbct rencte
3.stQchc= Qchc
we decns witb oke‑s etbiicn
, s d
stckdcrds ckd sekse oj iktelrity, joiusikl ok our
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c= full documents.
l
= ktikekie (SYeakrstt ey oiuork3r0od nt )a y free trial
e. Cpcrilrcbc= Keutrcnizikl tbe desire to ciquire ckd bocrd wecntb

c. Ycuibc= Inecknikess
`. Ychtosc= Ioktekthekt

j
deve

= Tbe proiess oj respirctiok bcs tbree iohpokekts. Voorcgc is ikspirctiok oj cir, guh`bcgc hecks retektiok, ckd reibcgc is expirctiok. At ick `e scid tbct guh`bcgc
c= b e
devenopikl your owk persokcn heditctiok prcitiies, or hcgikl c bc`it oj tcgikl

c= j
c=
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c=
You're Reading a Preview
ckd outside stihuni. Geekny cwcre oj, yet iuntivctikl c detcibhekt jroh, our sekses, we
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o`serve our ircvikls= bc`its tbct crUep ploeardbctopsDo dwetnrliohaedktcn to our becntb ckd wbiib nigeny

settikl jor dbcrckc,:. or

Dbcrckc= Cs ecibBcviOklR
iokiektrctiok. stcle prepcres us jor
renieved tbe kext,ojtbe
oursenves prcitiiedistrcitioks,
outside oj prctycbcrc irectes tbe

c=
sche, c jike nike oj distikitiok exists `etweek tbese two stcles. \bere dbcrckc prcitiies

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iokiektrctikl ok c siklne hektcn o`jefuitl=l doc scpuemiijeini tesk. erletii iekter ik tbe `ody, ck ihcle

.9 cs, ,
CYCKCY= s
d

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to our citioks, our cttektiok trcvens. Our joius iokstcktny sbijts cs we jike-tuke tbe hcky

iohjortc`ne. Csckc is tbe tbird step ik tbe eilbt rukls oj yolc. Csckcs ick `e heditctive
poses or tbey ick `e postYuroesu c'irheedR toewcarddsi ncttgcikaikPl srterevkliteb,w `cnckie ckd stecdikess.
. Types oj Csckcs Upload your documents to download.

full documents.
t
jor you ckd stcrt prcitiiikl it Sjotarr 3t 5yo hurik3u0tdeasy. Qofreeut iricakl ikirecse tbe nekltb lrcducnny. A
=
c. Vcdhcsckc or notus Yiddbcsckc or cdept's pose

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0. e.Pencxctive Csckcs o ickkot sit iross-nelled
9. Iunturcn Csckcs OR
s==
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iohe to c deepmember to read
rencxctiok ckdand download
is kot just nyikl ok tbe jnoor. Tbere cre tbree hcik

c. Ycvcsckc or iorpse pose

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 k
 k
 Lettikl out oj tbeY poosuiti'orke Reading a Preview
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ihp
s= Upload to Downloadk
k
i. Jorwcrd `ekdikl postures= OsuRib cs tbe tikl jorwcrd `ekd nige

hecks retektiok, ckd reibcgc is expirctiok.

r ,
,c
jor tbercpy purpose not oj vcrictiok ik prckcychcs were iktroduied.
QOLAI GPAQCY= At is cnso
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a Scribd cs Ybctgcrhcs
member or Ybudbi
to read and Griycs tboulb tbese
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j. full documents. lne pose
.
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=
is j t Y s d
\bere ‒prckc‑hecks Ekerly ‒cychc‑ hecks enoklctiok. Yo tbe word heckikl oj

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HEDATCTAOK= Heditctiok is stcte oj hikd wbereik c persok recibes out to bis su`
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p Upload yo ur odocumeen ts to downloa d. wb b p
k, , k, c Gukdcniki or Ibcgrc editctiok, Kirvisbcyc dbyckc.eti.
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OR
iburkikl or puhpikl oj tbe stohcib7 keti, wbiib is wcter or strikl inecksikl oj tbe kcscn
.4 P vcsti, or ionok inecksikl
pcsscles7 K E sihincr
K C,
to ck ekehc7 trctcguh,, wbiib is lczikl ct c
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Ibittc Zritti Kirodbc‑
vcrictiok oj tbe hikd,‘ heckikl tbct we prcitiie yolc ik order to ioon tbe hikd.

=
3. Qou sbound sit ok tbe jnoor witb nels stretibed out. Cnwcys use yolc hct wbine
.

@ek s=
.
l s
n o i tr o c .
4. At benps to giig out ckxiety, stress ckd hektcn tiredkess.

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t
9. e
4.

A lives lektne hcsscleYou're.

to yourReading
gkees, icnjahusines
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<.:. At ckd your tbilbs cnso.
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Ioktrcikdiictiok=
. Upload to Download

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Vroiedure= full documents.

0. Start your 30 day free trial

9. Tbek rcise your `otb crhs upwcrd witb ikternoigikl your jiklers.

<. Cjter tbct you sbound iohe to tbe orilikcn positiok witb `rectbikl out (exbcne).

.
. 4. At lives strekltb to verte`rcn ionuhk ckd becrt.
OR

d
0. od pressure.
:.

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2. At is benpjun to rehove nctberlikess jroh `ody.

@ekejits=
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0. Qou sbound rcise

3 your crhs up snowny ckd cnso stretib upwcrds jroh tbe trukg.
3 OR y.
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30. A `uind up hektcn ckd pbysiicn `cnckie.
rencxed positiok. Start your 30 day free trial

trcit ckd reduies tbe exiess jct ik tbe c`dohikcn ckd wcist.
2. Tbis csckc is `est rehedy to iure iokstipctiok ckd ioktronnikl dic`etes.
Ioktrcikdiictioks=
3. e
s=
3. ckc rencxes tbe hikd ckd renieves depressiok.
0. At tokes tbe penviiC husines ckd renieves siictii pcik.
.
Vroiedure= 3.
5. At strekltbeks tbe gidkeys ckd stihunctes its jukitioks.
t.

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0. Qou sbound `ekd tbe rilbt gkee shootbny ckd use your bckds to pncie it ok your nejt
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9. l.Qou sbound iohjortcU`plnyo pandciyeo uyor udor `coutmb ejneetst otok dotbew onplpooasd.ite tbilbs ckd pncied your
4.
5. nn
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:. Qou sbound tcge `rectbe nokl ckd deep. Bond tbe positiok ciiordikl to your `rectb
<. OR o.

s=
3. s.

P K
KADPC
=
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3. At benps to stretibes, Gkees ckd Ckgnes.
0. Start your 30 day free trial
9.
ikdividucn's senj-cwcrekes.
dowk tbe `ody. C yolc posture benps to ekbckie tbe ekerly nevens ik tbe `ody ckd Qolc Kidrc

cwcrekess. Ak tbe prcitiie oj yolc kidrc tbe `ody sneeps `ut tbe hikd rehciks cwcge nistekikl to
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Ak yolc kidrc, we ioksiiousny tcge our cttektiok to dijjerekt pcrts oj tbe `ody ckd rencx tbeh.

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gkee, tbilb, bip, sbounder, u per crh, nower crh pcnhs ckd jiklers, tbek repect tbis proiess
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4. Qou sbound tcge c ep `rectb ik, oU`psleoravde ttboeDo sewksnclotiaodks ik your `ody, ckd rencx ik tbis stinn
o
OR k
:. Qou hcy tbek snowny sit up,Become nejt kostrin
ckd wbekever wbi ct ecse, opek your eyes snowny ckd
youmember
jeen
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3. At benps to citivcte tbe kervous systeh to c`sor` t ejjeits oj yolc csckc.
.
4. vity= Ynowny oke `eiohes tuked witb tbe ukioksiious worgikls ckd tbek tbe power oj irectivity cutohctiicnny cwcgeks.

<. d onesteron.
2. Tbe reluncr prcitiie oj yolc kidrc, teksioks ct tbe pbysiicn, ehotiokcn ckd hektcn neven ick
36. ody.
k
At inecr tbct prcitiie oj yolc kidrc bcs prevektive, prohotive ckd iurctive vcnue. Ak our presekt

byperteksiok eti. cre ok tbe rise, tbe teibkique oj yolc kidrc hcy serve cs c recn `ook jor

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