Important Questions Class 12 Physical Education Chapter 3 Yoga and Lifestyle -CoolGyan

Physical Education Class 12 Important Questions Chapter 3 Yoga and Lifestyle

1 Mark Questions
Question 1.
Define yoga.
Answer:
Yoga is an ancient science that harmonises the body, mind and spirit.
Question 2.
Briefly write about Asana.
Answer:
Asanas refer to many positions in which a person sits or stands to make various postures.
Question 3.
Write any two benefits of Vajrasana in obesity.
Answer:
Two benefits of Vajrasana are as follows

It helps to prevent acidity and ulcers by improving the digestion.
It is a good meditative pose for those suffering from sciatica and severe lower back problems.

Question 4.
Explain the contraindication of Hashana.
Answer:
In case of shoulder or neck injuries, experiencing dizziness while staring upwards and in case of any other medical concerns.
Question 5.
Discuss the two contraindications of Trikonasana.
Answer:
Two contraindications of Trikonasana are as follows

Avoid doing this if suffering from migraine, diarrhoea, low or high blood pressure.
Avoid if having a problem of neck and back injuries.

Question 6.
What do you understand by the Ardha Matsyendrasana?
Answer:
Ardha Matsyendrasana or the half spinal twist. pose is one the main asanas practised in hatha yoga. This yoga helps in stimulating the liver. It is also therapeutic for asthma and infertility etc.
Question 7.
Discuss any two benefits of.
Paschimottasana.
Answer:
Two benefits of Paschimottasana are as follows

It helps to remove constipation and digestive disorder.
It reduces headache, anxiety and insomnia.

Question 8.
Write any two benefits of Pawanmuktasana.
Answer:
Two benefits of Pawanmuktasana are as follows

It helps to strengthen the back muscles and cure back pain.
It cures acidity, indigestion and constipation.

Question 9.
Write any two benefits of the Gomukhasana.
Answer:
The two benefits of Gomukhasana are as follows

It is helpful in the treatment of sciatica.
It enhances the workings of the kidneys by stimulating it, thus helping those suffering from diabetes.

Question 10.
State two contraindication of Tadasana. :
Answer:
The two contraindications of Tadasana are as follows

Avoid during insomnia.
Avoid during low blood pressure.

3 Marks Questions
Question 11.
Explain Yoga and Asana.
Answer:
Yoga The term yoga is derived from the. Sanskrit word ‘Yuj’. Yoga means union of the individual consciousness or soul with the universal consciousness or spirit: Yoga is not only a physical exercise but the infinite potentials of the human mind and soul. The science of yoga imbibes the complete essence of the way of life.
Asana It refers to the position in which a person sits/stands to do yoga. Asanas are beneficial for the muscles, joints, cardiovascular system, nervous system and lymphatic system. It prevents from lifestyle diseases. It strengthens and balances the entire nervous system.
Question 12.
State the benefits and contraindications of Bhujangasana in the context of diabetes.
Answer:
There are many benefits as well as contraindications of Bhujangasana. These are as follows
Benefits

It improves blood circulation and energises the heart.
It decreases menstrual irregularities in females.
It strengthens muscles of chest, shoulders, arms and abdomen.
It is effective in uterine disorder.
It improves the function of reproductive organ.
It improves the function of liver, kidney, pancreas and gall bladder.
It helps to lose weight.

Contraindications

Avoid during pregnancy.
People having a hernia problem and backache should not do this asana.
Avoid those who are suffering from ulcer, heart problem or any surgeries like spine and brain.

Question 13.
Explain the procedure of Pawanmuktasana.
Answer:
There are following ways to do this asana

This is done in lying position.
Lie flat on the back and keep the legs straight, relax, breathe deeply and regularly.
Inhale slowly and lift the legs and bend in the knees. Bring upwards to the chest till the thigh touches to stomach.
Hug the knees in place and lock the fingers.
Place the nose tip between the knees.
Exhale slowly and come back to the original position i.e. Shavasana.
This is very beneficial for stomach abs. The results are very impressive.

Question 14.
Explain the procedures of Paschimottasana.
Answer:
There are following ways to do this asana

This is done in sitting posture.
Sit on the floor with the outstretched legs.
Inhale and lengthen the abdomen then lift the chest.
Exhale, bend forward from the hips. Keep the shoulders open and the head up.
Reach forwards and hold the big toes in a lock with the middle and index fingers.
Inhale, lengthen the torso, bring the sternum forward.
Exhale, bring the chest and abdomen down to the thighs and the elbows out to the sides.
Stay in this position for 5 deep breaths and relax the muscles while exhaling.
Focus on stretching the hamstrings rather than getting the head to the knees.

Question 15.
Write detail about the benefits of Hastasana.
Answer:
There are some benefits of Hastasana as follows

It stretches the complete body and provides a good message 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.
It helps in alleviating nervousness and melancholy along with providing a sense of achievement.
It helps in tightening the abdomen and helps in easing sciatica.

Question 16.
State the contraindication of Gomukhasana and Bhujangasana.
Answer:
There are following contraindications of Gomukhasana

Those who are suffering from shoulder, knee or back pain should avoid this.
Suffering from any kind of knee injury/problem avoid this.

There are following contraindications of Bhujangasana

Avoid during pregnancy.
People having a hernia problem and backache should not do this asana.
Avoid those who are suffering from ulcer, heart problem or any surgeries like spine and brain.

Question 17.
Discuss the procedure of Tadasana for back pain.
Answer:
There is the procedure of Tadasana as follows

This is a standing asana.
Stand straight with the feet together.
Slowly lift the toes and place them back on the floor.
Pull up the kneecaps and squeeze the thighs.
Inhale and lift up from the waist.
Breathe and hold for 4 to 8 breaths.
Exhale and drop the shoulders down.

Question 18.
Explain the benefits and contraindications of Vakrasana.
Answer:
There are following benefits of Vakrasana

It reduces belly fat.
It improves the function of both spinal cord and nervous system.
It controls diabetes and strengthens kidneys.
It kindles adrenal gland to function properly.
It helps to control waist, back pain and chronic back pain.

Contraindications

Avoid if suffering from ulcer and enlargement of liver.
Avoid suffering from severe back pain, ulcer and hernia.

5 Marks Questions
Question 19.
Elaborate the benefits of asanas of Sukasana, Tadasana and Shalabhasana.
Answer:
There are various benefits of these asanas
Benefits ‘of Sukasana

It helps to make the back stronger and elongate the knees and ankles.
It is beneficial for opening up of the groin, hips as well as the outer thigh muscles.
It relieves from physical and mental tiredness, strengthens the state of peacefulness and eliminates worries from the person’s mind.
It can relive from backache as well as pain.

Benefits of Tadasana

It improves body posture and reduces flat feet problem.
Knees, thighs and ankles become stronger.
Buttocks and abdomen get toned.
It helps to alleviate sciatica.
It also makes the spine more agile.
It helps to increase height and improve balance.
It regulates digestive, nervous and respiratory systems.

Benefits of Shalabhasana

It is beneficial in spine problem.
It is helpful for backache and sciatica pain.
It is helpful to remove unwanted fats around the abdomen, waist, hips and thighs.
It can cure cervical spondylitis and spinal cord ailments.
It gives flexibility to the back muscles and spine.
It can strengthen the shoulders and neck muscles.

Question 20
Explain the contraindications of Trikonasana, Ardha, Matsyendrasana and Bhujangasana.
Answer:
Contraindications of Trikonasana

Avoid doing this if suffering from migraine, diarrhoea, neck and back injuries.
Those with high blood pressure may do this pose but without raising their hand overhead, as this may further raise the blood pressure.

Contraindications of Ardha Matsyendrasana

Avoid during pregnancy and menstruation due to the strong twist in the abdomen.
People with heart, abdominal or brain surgeries should avoid this asana.
Avoid those who are having peptic ulcer or hernia.
Those with severe spinal problems should avoid.
Those with mild slipped disc can benefit but in severe cases it should be avoided.

Contraindications of Bhujangasana

Avoid during pregnancy.
People having a hernia problem and backache should not do this asana.
Avoid those who are suffering from ulcer, heart problem or any surgeries like spine and brain.

Question 21.
What are the procedure of Tadasana, Pawanmuktasana and Ardha Chakrasana?
Answer:
Procedure of Tadasana

This is a standing asana.
Stand straight with the feet together.:
Slowly lift the toes and place them back on the floor.
Pull up the kneecaps and squeeze the thighs.
Inhale and lift up from the waist.
Breathe and hold for’4 to 8 breaths.
Exhale and drop the shoulders down.

Procedure of Pavyanmuktasana

This is done in a lying position.
Lie flat on the back and keep the legs straight, relax breathe deeply and regularly.
Inhale slowly and lift the legs and bend in the knees. Bring upwards to the chest till the thigh touches to stomach.
Hug the knees in place and lock the fingers.
Place the nose tip between the knees.
Exhale slowly and come back to the original position i.e. Shavasana.
This is very beneficial for stomach abs. The results are very impressive.

Procedure of Ardha Chakras ana

This is a standing asana.
Stand straight and arms alongside the body.
Balance the weight equally on both feet.
Breathing in, extend the arms overhead, palms facing each other.
Bend backwards, push the pelvis forward, keeping the arms in line with the ears, elbows and knees straight, head up, and lifting the chest towards the ceiling.
Breathing out, bring the arms down and relax.

Question 22.
Elucidate the benefits and contraindication of Vakrasana and Vajrasana. Benefits of Vakrasana
Answer:

It reduces belly fat.
It improves the function of both the spinal cord and nervous system.
It controls diabetes and strengthens kidneys.
It kindles adrenal gland to function properly.
It helps to control waist back pain and chronic back pain.

Contraindications of Vakrasana

Avoid if suffering from ulcer and enlargement of the liver.
Avoid suffering from severe back pain, ulcer and hernia.

Benefits of Vajrasana

It enhances blood circulation.
It helps to improve digestion.
Food gets digested well if one sits in Vajrasana after taking meals.
It relieves excessive gas trouble or pain.
Nerves of legs and thighs are strengthened.
It helps to make knee and ankle joints flexible.
It prevents certain rheumatic diseases.

Contraindications of Vajrasana

Avoid if acute trouble or stiffness in foot, ankle and knees.
Avoid during slip disc conditions.

Value-Based Question
Question 23.
Yoga is vital for healthy and happy life. When we do yoga postures, our body gets sufficient stretching and strain. Stretching is very important for active and healthy lifestyle. Secondly when we do yoga, the blood circulation and pulse rate maintain normal. Yoga and asanas gives peace of mind. That’s why yoga is important. Yoga is the only form of physical exercise which brings a change in your overall personality.
It is not just for body to weight loss, better immune system, but it develops our personality as well (stress free, peace of mind, positive attitude). It revitalises and re-energises both mind and body if one is committed and pursues it regularly. In a nutshell how we breathe, is necessary for life, in the same way yoga is necessary to channelise our body and mind. It enlightens our inner chakras and makes the body functioning systematically.
(i) Why yoga is important for happy life?
(ii) How did yoga help to develop our personality?
Answer:
(i) Yoga is the source of vital and inner energy of our body and mind. It gives us peace of mind which ultimately helps to revitalise our lifestyle.
(ii) As we know that yoga is very much helpful for peace and to revitalise the body. Doing yoga makes immune system strong , strong physique, stress-free etc. Therefore, it helps to develop our personality.