class 11th Ch 5 yoga by bhawani pratap singh shekhawat

based on the latest syllabus

1. CBSE 11TH CLASS SESSION 2020-21 By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] // BY: BHAWANI PRATAP SINGH SHEKHAWAT

2. CHAPTER – 5 By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

3. CONTENTS By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

4. 5.1 MEANING AND IMPORTANCE OF YOGA By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

5. MEANING OF YOGA The Word Yoga Has Been Derived From The Sanskrit Word “ YUG ” Which Means To Join Or To Unite. Yoga Is The Union Of The Individual Soul With The Absolute Or Divine Soul. Yoga Also Means The Unification Of Physical, Mental, Intellectual And Spiritual Aspects Of Human Being. Yoga Is The Science Of Development Of A Person’s Consciousness. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

6. IMPORTANCE OF YOGA Physical Purity. Cures And Prevention From Disease. Reduces Mental Tension. Beautification Of Body. Provides Relaxation. Keeps The Correct Posture Of Body. Yoga Can Be Performed Easily. Spiritual Development. Increases Flexibility. Reduces Obesity. Improves Health. Enhances Moral And Ethical Values. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

7. 1. PHYSICAL PURITY Internal Organs Of Our Body Can Be Cleansed By Various Yogic Exercises. As Per Ayurveda, Our Body Is Made Of Vaat , Pitt And Kaph. To Remain Healthy, Balance Of Vaat , Pitt And Kaph In Our Body Is Necessary. Dhoti, Nauli , Basti, Kapalbhati,tratak Etc. Are Such Yogic Exercises Which Keep The Internal Organs Of Our Body In Clean State. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

8. 2. CURES AND PREVENTION FROM DISEASE Yoga Not Only Prevents Many Diseases But Also Cures Them. Various Yogic Exercises Increases The Immunity Of The Body. Diseases Such As Bronchitis, Sinusitis, Arthritis, Gastritis, Asthma, High Bloods Pressure, Stress , Back Pain, Urinary Disorders Etc. Can Be Prevented As Well As Can Be Cured By Yogic Exercises. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

9. 3. REDUCES MENTAL TENSION Yoga Helps In Reducing The Mental Tension. Pratyahar , Dharana And Dhyan Plays Vital Role In Reducing The Mental Stress. Asanas Like Makarasana , Shavasana, Shalabhasana And Bhujangasana Are Beneficial For Releasing Stress And Tension. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

10. 4. HEALTHY BODY Everyone In This World Wants To Have Healthy Body. Various Yogic Asanas Are Best Suited To Get Rid Of Many Health Problems And To Stay Fit. They Make Our Body Strong, Reenergize It And Improve Flexibility. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

11. 5. PROVIDES RELAXATION Rest And Relaxations Are Essentials For Removing Fatigue. Research Studies Have Shown That Yogic Asanas And Panayama Relaxes The Body And Mind. Padamasana , Shavasana And Makarasana Are Some Of Such Asanas. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

12. 6. KEEPS THE CORRECT POSTURE OF BODY Postural Deformities Are Very Common Nowadays Due To Lifestyle Followed Which Effects Efficiency Negatively. Doing Yoga Asanas Regularly , A Person Can Not Only Have The Correct Posture, But Can Also Cure The Postural Deformities . Vajrasana , Sarvangasana , Mayurasana , Chakrasana ,Bhujangasana Etc. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

13. 7. YOGA CAN BE PERFORMED EASILY In Fast Life Of Today, Every One Claims To Be Very Busy , Hardly Any Time Left For Self. Doing Yogic Exercise Need Only A Small Space , Where As Others Need Much Of Money And Time. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

14. 8. SPIRITUAL DEVELOPMENT One Can Have Good Control On Mind By Doing Yogic Exercises And Move Towards The Spiritual Heights. Padmasana And Siddhasana Enhances The Meditation Power. Pranayam Is Also Useful For Spiritual Development. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

15. 9. INCREASES FLEXIBILITY Flexibility Is Very Significant As It Helps In Movement Of The Body Efficiently . Muscles Becomes More Flexible And Prevents Sports And Other Injuries. Chakrasana , Dhanurasana , Halasana , Bhujangasana Etc. Are Very Beneficial In Increasing Body Flexibility. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

16. 10. REDUCES OBESITY Very Common Problem Now A Days. Regular Yogic Exercise Like Pranayama And Asanas Reduces Obesity . Research Studies Have Shown That Obesity Is Also Caused By Mental Stress And Tension. Meditative Asanas Are The Perfect Solution For This Condition. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

17. 11. IMPROVES HEALTH Yoga Not Only Maintains But Improves Our Health . Muscles Becomes More Strong . Various System Of Body Like Respiratory , Circulatory , Nervous , Excretory Etc. Becomes More Efficient Resulting Improvement In Over All Health. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

18. 12. ENHANCES MORAL AND ETHICAL VALUES Yoga Is Very Significant For Human Being In Present-day Life. By Following First Two Steps Of Ashtanga Yoga : Yama And Niyama (Ahimsa , Satya , Asteya , Santosh , Tapa Etc. ) These Values Are Enhanced. An Individual Can Attain Perfect Health And Lead A Content Life By Performing Yogic Exercise Daily. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

19. 5.2 ELEMENT OF YOGA Yama Niyama Asanas Pranayama Pratyahara Dharana Dhyana Samadhi By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

20. 1.YAMA AHIMSA: Causing No Harm To Any Living Thing. Anxiety , Jealousy, Hate ,Anger Are Violent Emotions. SATYA: Truthfulness. We Must Be Truthful In Thoughts, Speech And Deeds. We Must Not Speak To Others In Deceitful Manners. ASTEYA: Non-stealing. The Inclination To Use Others Objects, Money And Thoughts For One’s Own Benefit Is Stealing. Abstaining From It Is Asteya . BRAHAMCHARYA: Conserving One’s Energy . Using Your Energy For The Benefit Of The Individual & Society, Not For Pleasure. APARIGRAHA: Non- Possessiveness, Non-grasping Or Non-greediness. Aparigraha Refers To Keeping The Desire For Possessions To What Is Necessary Or Important, Depending On One's Life Stage And Context. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

21. 2. Niyama SAUCHA: It Is Purification Of Internal Organs, External Body And Mentally. Shatkarmas Are To Be Performed For Purification Of The Internal Organs Of The Body. Neti , Dhoti, Kapalbharti , Nauli , tratak , Basti Are The Six Kriyas ( Shatkarmas ). SANTOSH: Feeling Of Satisfaction In Life. TAPA: To Endure The Difficulties, Obstacles And Complex Situation Easily In Achieving The Goal. SWADHYAYA: It Is Considered As The Study Of Teaching And Scriptures, Self Study Is Preferred. It Also Means Introspection And Self Study By Asking Questions Like Who I Am, What Should I Do, Aim Of Life. ISHWARA PRANIDHAN: To Dedicate All The Deeds To God. One Surrenders Oneself To God Expelling Pride, Ego And Other Impurities From Mind By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

22. 3. Asana Asana Means Position Or Posture Of Body. It Also Means To Sit In Easy Posture. These Are Slow Stretching Activities Performed To Keep The Body Flexible Agile And Young. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

23. 4. PRANAYAMA It Is The Control Of The Process Of The Breathing. It Means Appropriate Control Over Inhalation And Exhalation. It Helps In Regulating The Metabolic Activity And Enhances The Function Of Heart And Lungs. It Also Provides Longevity To Life. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

24. 5. PRATYAHARA Control Over Senses Is Pratyahara. The Senses No Longer Respond To External Objects That Hinder Mental Concentration. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

25. 6. Dharana It Is The Concentration Of Mind At One Focal Point. It Is A Mental Exercise Which Enables A Yogi To Go Ahead Towards Dhyana And Samadhi. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

26. 7. Dhyana Dhyana is a complete constancy or concentration of mind. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

27. 8. Samadhi The Union Of Individual’s Soul With The Supreme Soul Is Called Samadhi. It Is Checking Or Destruction Of All The Impulses Of Mind. During Dhyana, When The Disappearance Of Self Awareness Takes Place , The Yogi Attains The Stage Of Samadhi. Experiences The Divine Pleasure. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

28. 5.3INTRODUCTION – ASANAS, PRANAYAMA, MEDITATION & YOGIC KRIYAS INTRODUCTION TO ASANAS A position which is steady and comfortable. In Asanas, body is kept in various positions in such a way that the activity of the organs and glands of body becomes more efficient and finally improve the health of mind and body Meaning of Asanas : स्थिरसुखमासिम ॥४६॥ By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

29. Meditative Asanas Relaxative Asanas Cultural Or Corrective Asanas Meditation Power Of An Individual Is Enhanced Removes Fatigue And Relaxes An Individual Physically And Mentally Regulate And Systematise The Different Activities Of The Body And Finally Provides The Energy To The Body Padmasana , Sidhasna , Gaumukhasan , Veerasana , Etc Shashankasana , Shavasana, Makarasana , Etc Sheerasasan , Sarvangasana , Matasyasana , Halasana , Bhujangasana, Chakrasana, Etc CLASSIFICATION OF ASANAS By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

30. INTRODUCTION TO PRANAYAMA MEANING OF PRANAYAMA It is comprised of two words :“prana” + “ ayam ” Mean vital life force + control “the control or regulation of prana” Purka Rechaka Kumbhaka Inhalation Exhalation Retaining the breath Internal To retain the breath after complete inhalation. External To retain the breath after complete exhalation By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

31. TYPES OF PRANAYAMA Suryabhedi Pranayama Ujjayi Pranayama Sheetkari Pranayama Sheetali Pranayama Bhastrika Pranayama Plavini Pranayama Morchha Pranayama By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

32. INTRODUCTION TO MEDITATION Meditation Is A Process Of Complete Constancy Of Mind. According To Patanjali , “The Concentration Of Chitta (Mind) On An Vritti (Impulse) Without Any Divergence , Is Called Dhyana . The Stage When Perception Starts Directly Is Called Real Dhyanavastha . Dhayna Is Not A Practise But It Is A Stage Of Mind In Which There Is A Continuous Dynamic Consciousness Without Any Obstruction. MEANING OF MEDITATION By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

33. INTRODUCTION TO SHATKARMAS OR SUDHIKRIYAS Like Any Machine, Human Body Also Require Internal And External Cleanliness Cleanliness Of Internal Organs Of Our Body Is Done By Six Actions( shatkarmas ) Neti Dhouti Basti Nouli Tratak Kapalbhati By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

34. 5.4 Yoga For Concentration & Related Asanas (Sukhasana, Tadasana, Padmasana , Shashankasana , Naukasana , Vrikshasana (tree Pose), Garudasana (eagle Pose) By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

35. Sukhasana BENEFITS Facilitates Mental And Physical Balance Without Causing Strain Or Pain Stretches And Lengthens Spine Calms Your Mind Reduces Anxiety, Stress And Mental Fatigue Help In Improving Body Posture Gentle Massage To Knees, Calf Muscles And Thighs CONTRAINDICATIONS Knees And Hips Are Injured Or Inflamed, Avoid This Asana Have Slipped Disc Problem, You Should Take Proper Care While Performing This Asana By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

36. tadasana BENEFITS Helpful In Developing Physical And Mental Balance Reduces Obesity Cures Constipation Helpful For The Treatment Of Hypertension Good Asana For Those Who Wants To Enhance Their Height Improve Body Posture CONTRAINDICATIONS If You Have Low BP, Avoid This Asana People Suffering From Headaches And Insomnia Should Also Avoid Performing This Asana Individual, Who Suffer From Blood Circulation Problem Such As Faulty Valves, Should Not Perform This Asana By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

37. PADMASANA BENEFITS Increase The Focus Of Mind And Concertation It Clams The Brain Helps To Relax The Body Helps To Stimulate The Abdomen And Spine Helps In Reducing Abdominal Fat Helps In Reducing BP And Muscular Tension CONTRAINDICATIONS Who Suffer From Sciatica Or Weak Or Injured Knees Should Not Practice This Asana By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

38. SHASHANKASANA BENEFITS Relieve Fatigue And Promotes Concentration Of Mind Regulates The Functioning Of Adrenal Glands Regular Practice Relieves Constipation Controls Diabetes Increases The Memory Power Reduce The Excess Fat In The Abdominal Region CONTRAINDICATIONS Who Are Suffering From High BP Or Slipped Disc Should Not Perform This Asana By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

39. NAUKASANA BENEFITS Tones The Muscles Of The Leg Useful For The Person With Hernia Strengths The Back And Abdominal Muscles Helps In Digestive Process Reducing Belly Fat CONTRAINDICATIONS Low BP, Migraine, Spinal Disorder And Severe Headache, Don’t Perform This Asana If You Have A Asthma Or Heart Diseases Should Avoid This Asana Women Should Avoid Doing This Asana During Pregnancy By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

40. VRIKSHASANA (TREE POSE) BENEFITS Strengthens The Ligament And Tendons Of The Feet Improve Concentration Helps In Relieving Pain Due To Sciatica Improves Balances And Stability In The Legs Reduces The Knee Problems Enhances The Flexibility Of Leg, Back And Chest Muscles CONTRAINDICATIONS Suffering From Migraine, Insomnia, Low Or High BP, Acute Knee Problem And Hip Injury, Should Avoid Practicing This Asana By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

41. GARUDASANA (EAGLE POSE) BENEFITS Strengthens The Muscles, Tones The Nerves And Loosens The Joints Of The Legs And Arms Improve Balance Strengthens Ankles Alleviates Sciatica And Rheumatism CONTRAINDICATIONS Anyone Had A Recent Ankle Or Elbow Injury, You Should Avoid Performing This Pose By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

42. 5.5 Relaxation Techniques For Improving Concentration – Yognidra MEANING OF YOGA NIDRA Yoga Nidra  (Sanskrit: योग निद्रा ) Or  Yogic  Sleep Is A State Of Consciousness Between Waking And Sleeping, Like The "Going-to-sleep" Stage, Typically Induced By A Guided Meditation . By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

43. STAGES OF YOGANIDRA By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

44. 1. PREPARATION Get Ready For Yoganidra Lie Down On Your Back On The Floor And Adopt The Pose Of Shavasana Body Should Be Straight From Head To Toe Legs Should Be Slightly Apart And Arms Should Be A Little Away From The Body Palms Should Be Upwards Feel Comfortable In This Position Close Your Eyes And Take Deep Breath By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

45. Take A Resolve Or Sankalpa According To Your Own Wish It Should Be Short, Clear And Positive Example, Sankalpa May Be ‘ I Will Enjoy Complete Health Or I Will Ever Be Cheerful’ Etc. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] // 2. INTENTION (SANKA LPA)

46. 3. BODY ROTATION At this stage awareness is rotated through the different body parts in a systematic way The rotation of awareness is started in proper sequence i.e., Right side of the body start with right thumb ending with the little toe of the right foot left side left hand thumb to the little toe of the left foot back of the body from heels to the back of the head front of the body forehead to individual facial feature to the leg. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

47. 4. BREATH AWARENESS You Simply Become Aware Of The Natural Breath Without Doing Any Effort To Change The Flow Of The Breath It Gives A Deeper Relaxation And Awakens Higher Energies That Can Be Directed To All Parts Of The Body By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

48. 5. OPPOSITES OR FEELINGS AND SENSATION Allow Yourself To Experience Feeling And Sensation Usually It Is Practised With Pairs Of Opposite Feelings Like Heat And Cold, Pain And Pleasure, Love And Hate, Etc. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

49. 6. VISUALISATION This Stage Induces The Mental Relaxation Develop Self Awareness And Relaxes The Mind Through Removal Of Disturbing Materials, Controls The Mind And Strengthens Concentration Ability It Is Done By The Visualisation Of Variety Of Different Images, Objects And Situations By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

50. 7. SANKALPA Once Again Sankalpa Mentioned In The Second Point Is Repeated Thrice With Complete Dedication By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

51. 8. RETURN OR FINISHING THE PRACTICE This Stage Is Important Because If You Move Fast Out Of Yoganidra You Can Feel Discontented And Uncomfortable At This Sage, Awareness Is Externalised Slowly So That You Can Be Aware Of The External Location, Sound, Object And Persons By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //

52. By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] // ADVANTAGES OF YOGANIDRA

53. For Any QUERY feel Free to contact me!!! For Any QUERY feel Free to contact me!!! By : Bhawani Pratap Singh Shekhawat , // [email protected] / [phone] //