PHYSICAL EDUCATION

-PRACTICAL 3

NAME-
CLASS-
SUBJECT- PHYSICAL EDUCATION
TOPIC- YOGA
 INDEX
1. INTRODUCTION
2. HISTORY
3. ELEMENTS
4. TYPES
5. ASANAS
6. HASTASANA
7. VAJRASANA
8. TRIKONASANA
9. SUKHASANA
10. PARVATASANA
11. CONTRADICTION
 INTRODUCTION
Yoga  is a group of physical, mental and spiritual practices or disciplines that
originated in ancient India. Yoga is one of the six orthodox philosophical schools of
Hinduism. There are a broad variety of yoga schools, practices, and
goals in Hinduism, Buddhism, and Jainism.
It is also a sport in Physical Education. Nowadays, Yoga has become very popular
throughout the world. The present age can be said the age of stress, tension and
anxiety. So, most of the persons have not been living a happy and fruitful life.
In western countries, Yoga has become a way of life. It has a vital significance in the
life of human beings.
 HISTORY
The history of Yoga is indeed ancient. Nothing can be said firmly about the origin of
Yoga. There is no consensus on its chronology or specific origin other than that yoga
developed in ancient India. Only it can be noted that Yoga originated in India. The
available evidence shows that the history of Yoga is related to Indus valley civilization.
At that time, people used to do Yoga based on a secondary source. It can allude that
Yoga originated approximately 3000 BC in India. Patanjali wrote the first book on Yoga
in 147 BC. Yoga is derived from a Sanskrit word ‘Yoj’ which means union or join.
Between 200 BCE and 500 CE, philosophical schools of Hinduism, Buddhism, and
Jainism were taking form and a coherent philosophical system of yoga began to
emerge. The Middle Ages saw the development of many satellite traditions of yoga.
Yoga came to the attention of an educated western public in the mid 19th century
along with other topics of Indian philosophy.
 ELEMENTS
Steps of Yoga Meaning

1. Yama Refraining from violence, lying, stealing and hoarding.

2. Niyama Purity, contentment,tolerances and remembrance

3. Asana Physical exercise
4. Pranayam Breathing techniques.
Preparation for meditation described as withdrawal of the mind from the
5. Pratyahara senses.

6. Dharana Concentration being able to hold the mind on one object for a specified time.

7. Dhyana Meditation ,the ability to focus on one thing (or nothing) indefinitely.

8. Samadhi Absorption, or realization of the essential nature of the self

 TYPES
Yoga Name Description
Some of the most well-known types of yoga are
Hatha Yoga described below most people associate with yoga
practice.

It incorporates exercise and breathing practice with

Raja Yoga meditation and study producing a well-rounded
individual.
Jnana Yoga The path of wisdom.

Bhakti Yoga The practice of extreme devotion in one pointed

concentration upon one’s concept of God.

All the movements and all work of any kind is done

Bhakti Yoga with the mind centered on a personal concept of God.
 ASANAS
Asanas are the first and the most important stage of yoga. They are specific body
postures practised to keep the body healthy. Asanas help in exercising every
muscle, nerve and gland of the body and are thus highly useful in maintaining
physical fitness. Mentioned below are the Sanskrit names (along with the English
name) of the major asanas.

Sanskrit name English Name

Surya Namaskar Sun salutuation
Anjaneya asana Salutation Posture
Ardha chandra asana Half-moon Posture
Padma asana Lotus Posture
Vajra asana Diamond Posture
Sirsha asana Head stand Posture
Tada asana Mountain Posture
 HASTASANA
Procedure:
• Hastasana is done in a standing posture. Start with standing in Tadasana and twist the arms so that
the palms are positioned away from the torso and thumbs facing backward. Inhale and along with
it, brush away your arms out and towards the roof.
• Bring the arms parallel to one another and then, without bending the shoulders, push the palms
tightly together.
• Expand the elbows completely and reach upwards. Then slightly slant your head backward and look
at the thumbs.
• The shoulder blades need to be slithered down the spine
• Exhale along with tilting the torso towards the front from the hip joints into standing in a forward
bending position.
Benefits:
• Stretches the complete body and provides a good massage to the arms, spine,
upper and lower back ankles, hands, shoulders, calf muscles, and thighs.
• It stretches the Organs of the stomach, and as a result, enhances the digestive
system and increases the capacity of the lungs.
• This asana helps in enhancing the blood circulation of the body.
• It helps in enhancing the body postures.
 VAJRASANA
Procedure:
• It is done in a sitting posture.
• Stand on the knees with the lower legs together and stretched backward, the two—big toes
crossing each other.
• Lower the body and sit on your heels. Rest your buttocks on the heels and the thighs on the calf
muscles.
• Keep the hands on the knees and keep the head straight.
• Concentrate on breathing, start inhalation and exhalation.
Benefits:
• Vajrasana modifies the blood flow in the lower pelvic region. Increases the
efficiency of the digestive system.
• It helps to prevent acidity and ulcers by improving digestion.
• A good meditative pose for those suffering from sciatica and severe lower back
problems.
 TRIKONASANA
Procedure:
• This is done in a standing posture.
• Stand erect with feet about 3 feet apart with knees straight.
• Raise both hands till they are in line with each other, parallel to the ground. Inhale when you are raising the hands.
• Now bend towards the right and slightly bend the knees and touch the right foot with the hands. Look up at the left
hand. Exhale when you are bending down to touch the foot. Keep the eyes open throughout the practice.
• Return to the standing position.
• Repeat this with the left hand touching the left foot.
• Practice as many rounds as is comfortable.

Benefits:
• Strengthens the legs, knees, ankles, arms, and chest.
• Stretches and opens the lower back region, groin area, hamstrings, calves, shoulders, chest, and spine.
• Increases mental and physical equilibrium.
• Helps improve digestion.
• Reduces anxiety, stress, back pain, and sciatica Contraindications.
• Avoid doing this if suffering from migraine, diarrhea, neck, and back injuries.
• Those with high blood pressure may do this pose but without raising their hand overhead, which may further raise the
blood pressure.
 SUKHASANA
Procedure:
• This is done in a sitting position.
• Sit cross-legged on the floor or any other flat surface.
• Bring one foot over the opposite knee. Place both the palms on your knees and close your eyes.
• Breathe slowly and concentrate on the breathing pattern.
• Continue breathing in the same way for 5 minutes.
Benefits:
• It helps to make the back stronger and elongate the knees and ankles.
• Beneficial for opening the muscles of the groin, hips, and outer thighs.
• It relieves physical and mental tiredness and eliminates worries from the person’s mind.
• Relieve backache as well as pain.
• It is a good posture to sit for a long time.
 PARVATASANA
Procedure:
• it down on the floor in a cross-legged position or Sukhasana and Padmasana (lotus pose).
• Bring the hands in the front and interlock the fingers.
• Breathe out and move the hands over the head. Keep the fingers interlocked and hands stretched upwards.
• Pull the torso in an upward direction and stretch.
• Hold this position for a little longer and breathe
normally.
• Bring down the hands as in the original position. Unlock the hands and keep them aside and stretch the legs
in the front and relax.

Benefits:
• It helps to improve blood circulation around the body.
• It reduces mental fatigue and improves memory.
• It reduces muscle pain, especially in the back and neck regions.
• It helps in stimulating the synthesis of growth hormones.
 CONTRADICTION
VARJASANA
• Vajrasana should not be practiced by those suffering from severe knee pain.This
asana should be avoided by recent surgery patients of the legs or waist.
PARVATASANA
• Don’t bend the elbow or overstrain the knees.
• Avoid any forward movement.
• Avoid hunching of the back during sitting position.
• People with a hunch back, the stiff shoulders should avoid.