Physical Education Class -XI PPT on chapter 5 Yoga

Physical Education
Class -XI PPT on chapter 5 Yoga

1. KENDRIYA VIDYALAYA SANGATHAN Gurugram Region CLASS -XI CHAPTER- 5 YOGA Prepared by Anil Dahiya TGT-P&HE KV Harsinghpura, Karnal

2. Meaning & Importance of Yoga Elements of Yoga Introduction - Asanas, Pranayam, Meditation & Yogic Kriyas Yoga for concentration & related Asanas ( Sukhasana ; Tadasana; Padmasana & Shashankasana , Naukasana, Vrikshasana (Tree pose), Garudasana (Eagle pose) Relaxation Techniques for improving concentration – Yog-Nidra Content of the Chapter

3. The term yoga is derived form a Sanskrit word ' Yuj ' which means join or union . In fact joining the individual self with the divine or universal spirit is called yoga. It is a science of development of man's Consciousness (Chit). Patanjali - “Checking the impulse of mind is yoga” . Maharishi Ved Vyas - “Yoga is attaining the pose”. In Bhagwat Gita , Lord Krishna says, “Skill in action or efficiency alone is yoga . Meaning of Yoga

4. Importance of Yoga

5. Elements of Yoga The main aim of yoga is to control over the mind. This is Possible only follow to eight fold Paths or eight steps also know as " Ashtang Yoga". This system was Developed by Maharashi Patanjali

6. Elements of Yoga in Detail Yamas : Yamas are ethical rules in Hinduism and can be thought of as moral imperatives (the "don'ts"). The five yamas listed by  Patanjali  in  Yoga Sutra   Ahimsa  ( अहिंसा):  Nonviolence, non-harming other living beings Satya  ( सत्य): truthfulness, non-falsehood Asteya  ( अस्तेय): non-stealing Brahmacharya  ( ब्रह्मचर्य): chastity, marital fidelity or sexual restraint Aparigraha  ( अपरिग्रह): non-avarice, non-possessiveness 2. Niyamas : The second component of Patanjali's Yoga path is niyama , which includes virtuous habits and observances (the "dos"). Shaucha  ( शौच ): purity, clearness of mind, speech and body Santosha  ( संतोष ): contentment, acceptance of others, acceptance of one's circumstances as they are in order to get past or change them, optimism for self Tapas  ( तपस् ): persistence, perseverance, austerity, asceticism, self-discipline Svadhyaya  ( स्वाध्याय ): study of Vedas, study of self, self-reflection, introspection of self's thoughts, speech and actions Ishvarapranidhana  ( ईश्वरप्रणिधान ) : contemplation of the Ishvara (God/Supreme Being, Brahman, True Self, Unchanging Reality)

7. 3. Asana : Asana is a posture that one can hold for a period of time, staying relaxed, steady, comfortable and motionless. The  Yoga Sutra  does not list any specific  asana 4. Prāṇāyāma : Prāṇāyāma is the control of the breath, from the sanskrit   prāṇa  ( प्राण , breath) and  āyāma  ( आयाम , restraint). 5. Pratyāhāra : Pratyāhāra is a combination of two Sanskrit words  prati - (the prefix प्रति -, "against" or "contra") and  āhāra  ( आहार , "bring near, fetch"). Pratyahara is drawing within one's awareness. It is a process of retracting the sensory experience from external objects. It is a step of self extraction and abstraction . Pratyahara is not consciously closing one's eyes to the sensory world, it is consciously closing one's mind processes to the sensory world. 6. Dharana : Dharana  (Sanskrit: धारणा ) means concentration, introspective focus and one- pointedness of mind. The root of the word is  dhṛ  ( धृ ), meaning "to hold, maintain, keep“.Dharana , as the sixth limb of yoga, is holding one's mind onto a particular inner state, subject or topic of one's mind

8. 7. Dhyana : Dhyana  (Sanskrit: ध्यान ) literally means "contemplation, reflection" and "profound, abstract meditation". Dhyana is contemplating, reflecting on whatever  Dharana  has focused on. If in the sixth limb of yoga one focused on a personal deity, Dhyana is its contemplation. If the concentration was on one object, Dhyana is non-judgmental, non-presumptuous observation of that object. If the focus was on a concept/idea, Dhyana is contemplating that concept/idea in all its aspects, forms and consequences. Dhyana is uninterrupted train of thought, current of cognition, flow of awareness 8.   Samadhi : (Sanskrit: समाधि ) literally means "putting together, joining, combining with, union, harmonious whole, trance". Samadhi is oneness with the subject of meditation. There is no distinction, during the eighth limb of yoga, between the actor of meditation, the act of meditation and the subject of meditation. Samadhi is that spiritual state when one's mind is so absorbed in whatever it is contemplating on, that the mind loses the sense of its own identity. The thinker, the thought process and the thought fuse with the subject of thought. There is only oneness,  samadhi .

9. Introduction Asanas, Pranayam, Meditation & Yogic Kriyas ASANAS An  asana is a body posture, originally and still a general term for a sitting meditation pose and later extended in  hatha yoga and modern yoga as exercise, to any type of pose or position, adding reclining, standing, inverted, twisting, and balancing poses. The Yoga Sutras of Patanjali  define “ Asana " as "a position that is steady and comfortable ". Patanjali mentions the ability to sit for extended periods as one of the  eight limbs of his system. Asana are also called yoga poses or yoga postures in English .

10. TYPES OF ASANAS

11. Pranayam Prāṇāyāma  is the practice of breath control in yoga. In modern yoga as exercise, it consists of synchronizing the breath with movements between asanas, but is also a distinct breathing exercise on its own, usually practised after asanas Ujjayi breath  ("Victorious Breath") Analom Vilom Bhastrika  ("Bellows Breath") Kapalabhati  ("Skull-shining Breath" Shatkarma  purification) Surya Bhedana ("Sun-piercing Breath"), Bhramari (buzzing like a bee)

12. Yogic Kriyas Yogic Kriyas are cleansing techniques that cleanse various internal organs of the body. They are also called shatkriyas or shatkarma because they are six in number, commonly known as Neti, Dhauti, Basti, Trataka, Nauli and Kapalbhati Following are the main Kriyas : Jala Neti (Nasal Cleansing) Dugdha Neti (Nasal Cleansing with Milk) Ghrita Neti (Nasal Cleansing with Ghee) Sutra Neti (Nasal Cleansing with String) Nauli Kriya (Churning of Abdomen) Agnisar Kriya Vaman Dhauti/ Kunjal Kriya (Vomit Wash) Shankha-Prakshalana Basti/ Vasti (Yogic Enema) Kapalbhati

13. Yoga for concentration and related Asanas 1. Vrikshasana (Tree pose ) 2. Tadasana (Mountain pose) 3. Savasana (Corpse pose) 4. Padmasana (Lotus pose) 5. Garudasana (Eagle pose) 6. Naukasana Vrikshasana (Tree pose) It is a balancing asana. It is one of the very few standing poses in medieval hatha yoga, and remains popular in modern yoga. The names comes from the sanskrit words vrksa

14. SUKHASANA -THE EASY SITTING POSE Sukhasana or the easy sitting pose is one of the simplest pose for meditation suited for all beginners. Sukhasana comes from the Sanskrit work ' Sukham ' which can mean 'comfort', 'easy', 'joyful', 'pleasure', etc. Sukhasana can be done by all age groups. TADASANA (MOUNTAIN POSE) This asana is like the base or the mother of all asanas, from within the other asanas emerge. Tadasana increases the levels of oxygen in the spinal cord and frontal part of the brain”. It improves concentration and boosts energy. The word ‘Tada’ is come form the sanskrit word, which menaing is ‘palm tree’ or another meaning is mountain and meaning of asana is posture or ‘seal’ so this asana is called Tadasana. Tadasana is the begining and ending asana of Surya Namaskar according to Ashtang Yoga. This is the best exercise to increase the height.

15. Shashankasana (Hare Pose) The Sanskrit home for Hare pose is Shashankasana . The meaning of Shashank ’ is moon. Shashank itself is made up of two words ‘ shash ’ meaning ‘hare, and ‘ ank ’ meaning ‘lap’. The Shashankasana pose is said to benefit the practitioners by helping in calming the nerves and providing a feeling of tranquility. The Shashanksaha similar to a sitting hare, from which it derives its name. PADMASANA (LOTUS POSE) The word Padmasana is a Sanskrit word which means "lotus flower" so it's also known as the "Lotus pose". It is so called because of the lotus- like formation which made by our legs during this asana. Another name of Padmasana is " kamalasan " The word Kamal is a hindi word which means a lotus flower. It is a yogic exercise in which one crosses the legs while maintaining a straight posture. It is a important position for meditation

16. Naukasana Naukasana comes from the two sankrit words' nauka ' which means 'boat' and 'asana‘ meaning 'posture' or 'Seal'. It is a posture in which our boty takes the shape of a boat. If you hav always had a problem losing the extra paunch in four stomach area, then this asana is food for those who wish to reduce belly fat as well as to tone the abs. Naukasana is one of the few yoga poses that can be performed lying both on the stomach (prone position) and back (supine position.) Garudasana (Eagle pose) is a standing balancing asana in modern yoga. The name was used in medieval hatha yoga for a different pose. Garuda - the mythic 'king of the birds,” the vehicle of vishnu . The wod is usually sendered into english as '‘eagle,” though according to one dictioncy the name literally means “devourer ,”

17. Relaxation Techniques for improving concentration - Yog Nidra Yoga nidra  ( Sanskrit :  योग निद्रा ) yogic sleep  is a state of consciousness between waking and sleeping, like the "going-to-sleep" stage, typically induced by a guided meditation. YOG NIDRA BENEFITS 1. It helps in relieving muscular, emotional, and mental tension. 2. Yog Nidra relaxes the mind by relieving stress and anxiety. 3. It treats insomnia, psychological disorders, and psychosomatic diseases. 4. It trains the mind and helps in enhancing memory and increasing learning capacity. 5. Yogic sleep also results in increased energy levels. 6. It heals endocrinal imbalances. 7. Yog Nidra not only detoxifies the body, but also clears up the subconscious. 8. It improves creativity. 9. It also leads to improved senses and more cultivated body awareness. 10. Yoga nidra restores the mind and body.