3.1  Asanas to Prevent Obesity

Multiple Choice Questions

What causes Obesity? (CBSE TBQ)

(a) Non-Activity

(b) Smoking

(c) Over indulgence in food

(d) All of the above

Ushtrasana pose referes to :   (CBSE TBQ)

(a)  Camel pose

(b) Cow pose

(c) Fish pose

(d) Cobra pose

Which asana is of side twist pose ? (CBSE TBQ)

(a)  Shavasana

(b) Chakrasana

(c)  Ardha Mastendrasana

(d) Parvatasana

A disease associated with respiratory tract is ______. (chap 3) (CBSE 2021, Comptt.)

(a) Asthma

(b) Hypertension

(c) Diabetes

(d) Obesity

Which one of the following asanas is not performed in standing position ? (chap 3)  (CBSE 2021, Comptt.)

(a) Chakrasana

(b) Tadasana

(c) Sukhasana

(d) Trikonasana

Which amongst these is not a method to improve flexibility? (3.1) (SQP 2019-20)

(a) Ballistic

(b) Static stretching

(c) PNF

(d) Fartlek

Which of the following asana should be performed for curing obesity? (3.1) (SQP 2019-20)

(a) Trikonasana

(b) Bhujangasana

(c) Pawanmuktasana

(d) Tadasana

Halasana is used for curing which of the following deformities? (3.1) (SQP Term-I, 2021-22)

(a) Kyphosis

(b) Scoliosis

(c) Lordosis

(d) Flatfoot

Which asana is helpful in increasing height? (3.1) (SQP 2022-23)

(a) Sukhasana

(b) Tadasana

(c) Bhujangasana

(d) Vajrasana

 

Match the Coloumn :

Match the following : (3.1)  (SQP 2022-23)

Column-A	Column-B
I. Garudasana	1. Round shoulder
II. Gomukhasana	2. Lordosis
III. Chakrasana	3. Bow legs
IV. Naukasana	4. Knock knees

(a) I–3, II–4, III–1, IV–2

(b) I–1, II–3, III–4, IV–2

(c) I–4, II–2, III–1, IV–3

(d) I–2, II–3, III–4, IV–1

Ans. (a) I–3, II–4, III–1, IV–2

 

Very Short Answer Type Questions (1 Mark)

Explain two benefits of ‘Ardhmatsyendra’ asana. (3.1) (CBSE 2019, Delhi)

Ans. Benefits of Ardhmatsyendra asana :

• Enhances the stretching ability of back muscles
• Prevents digestive ailments
• Stimulates functioning of heart
• Regulates secretion of glands
• Helpful in treating sinusitis, bronchitis, constipation, menstrual disorders, urinary tract disorders and cervical spondylitis
• Provide relief from fatigue, sciatica and back pain   (Any two points)

What is the main physiological cause of Asthma? (3.) (CBSE 2018)

Ans. Asthma is a disease of lungs in which the. As a result the airway become blocked or narrowed causing difficulty in breathing. It can be due to genetic factor or allergy.

Explain 1 : 1 ratio breathing exercise for reducing anxiety. (3.1) (CBSE 2016)

Ans. It means a breath of 1 : 1 would be of equal parts inhalation and exhalation only.

Name any two asanas use to cure obesity. (3.1) (CBSE 2019, Comptt.)

Ans.  Two asanas that can be used to prevent obesity are Tadasana and Matsyasana.

Name any one asana to cure obesity. (3.1) (CBSE 2018, Comptt.)

Ans.  Tadasana is an asana that can be used to prevent obesity.

 

Short Answer Type-I Questions (2/3 Marks)

“Asanas can be used as a preventive measures.” Comment. (3.1) (CBSE 2022)

Ans. Asanas can be used for various purposes, including : 

• Preventing lifestyle diseases such as obesity, diabetes, asthma, hypertension, back pain, and arthritis.
• Increasing flexibility and strength in the body.
• Improving digestion and abdominal organ functioning.
• Toning and strengthening muscles.
• Enhancing concentration and focus.
• Providing relief for certain health conditions such as asthma, bronchitis, and arthritis.
• Improving respiratory function and lung capacity.
• Promoting overall physical and mental well-being.

Explain any two elements of yoga. (chap 3) (CBSE 2013)

Ans.  Two elements of yoga that can be explained are :

• Asanas : Asanas refer to the physical postures or poses practiced in yoga.
• Asanas are typically performed in a slow and controlled manner, with a focus on proper alignment and breath awareness.
• Pranayama : Pranayama is the practice of controlling and regulating the breath.
• It involves various breathing techniques that can have a profound impact on both the physical and mental aspects of a person.
• Practicing pranayama regularly can help reduce stress, improve respiratory function, and enhance mental clarity.

Enlist any four benefits of pavanmuktasana. (3.1) (CBSE 2022, Comptt.)

Ans.  Four benefits of Pavanmuktasana are :

1. It helps in improving digestion and relieving digestive ailments such as constipation.
2. Pavanmuktasana tones the spinal nerves, making the back more flexible and helping to realign rounded shoulders.
3. This asana helps to fill the lungs to their maximum capacity, bringing more oxygen into the system and benefiting those with asthma, bronchitis, and other lung ailments.
4. Pavanmuktasana increases circulation in the brain and regulates the functioning of the adrenal glands. It also helps to tone the pelvic muscles and improve disorders of both the male and female reproductive organs.

What is the role of yoga in sports ? Explain in brief. (chap 3) (CBSE 2013, Comptt.)

Ans.  Yes, yoga can play a significant role in sports performance and overall athletic development. Here are some ways in which yoga can benefit athletes:

• Flexibility and Range of Motion : Yoga poses help improve flexibility and increase the range of motion in joints.
• Strength and Stability : Many yoga poses require strength and stability, particularly in the core and lower body.
• Mental Focus and Concentration : Yoga incorporates mindfulness and breath control, which can enhance mental focus and concentration.
• Stress Reduction and Relaxation : Yoga includes relaxation techniques and breathing exercises that can help athletes manage stress and anxiety.

Identify the below given asanas and write the names : (3.1) (SQP 2020-21)

(a)     ______________________

(b)     ______________________

(c)     ______________________

(d)     ______________________

Ans.  (a) Bhujangasana, (b) Trikonasana, (c) Paschimmottanasana, (d) Ardhmatsyendrasana

Explain any two benefits of ardha matsyendrasana. (3.1)  (SQP Term-II, 2021-22)

Ans.  Two benefits of Ardha Matsyendrasana (Half Spinal Twist Pose) are :

1. It massages the abdominal organs, improving digestive ailments and constipation.
2. It tones the spinal nerves, makes the back flexible, and realigns rounded shoulders.

Draw and label the diagram of Dhanurasan correctly and discuss the technique for the asana. (CBSE TBQ)

Ans.  Technique for Dhanurasana :

• Lie down on your stomach (prone position) with your legs together and your arms by the side of your thighs.
• Reach your hands backward and hold your ankles with your hands.
• Inhale deeply and lift your chest off the ground.
• To release the pose, exhale and slowly lower your chest, legs, and head back to the ground.
• Release your ankles and relax in the prone position.

Explain the correct breathing pattern while performing Suryabhedan pranayama.  (CBSE TBQ)

Ans.  The correct breathing pattern for performing Suryabhedan pranayama is to inhale slowly and deeply through the right nostril, while keeping the left nostril closed. Then, retain the breath by pressing the chin against the chest and contracting the rectum muscles. Finally, exhale slowly and silently through the left nostril, while releasing the rectum muscles and chin lock.

Write in detail the benefits of  Paschimottanasana. (CBSE TBQ)

Ans.  The benefits of Paschimottanasana (also known as Seated Forward Bend) include :

1. Stretching the muscles of the back from head to ankles.
2. Contracting the muscles of the anterior part of the body.
3. Improving the process of respiration and the functions of the intra-abdominal glands.
4. Improving flexibility of the lumbar region, hips, and thighs.
5. Massaging and toning the abdominal and pelvic region, including organs such as the liver, pancreas, kidneys, adrenals, spleen, and intestines.
6. Improving blood circulation in the back region and toning the spinal nerves.
7. Improving alignment of the vertebral column.

Write the benefits and contraindications of Matsyasana. (3.1)(CBSE 2022)

Ans.  Benefits of Matsyasana :

1. Stretches the neck and back.
2. Increases blood circulation and stimulates the nerves, improving the efficiency of internal organs.
3. Relieves constipation and improves the digestive system.
4. Strengthens the lower back muscles and loosens the spinal vertebrae.
5. Massages the pelvic muscles and reproductive organs, beneficial for menstrual disorders.
6. Reduces fats in the abdominal area, thighs, and buttocks.

Contraindications of Matsyasana :

1. Should be avoided if there is recent abdominal surgery.
2. Not recommended for individuals suffering from hernia or piles.
3. Pregnant women should not practice this asana.

‘Asanas can be used as a preventive measures.’ Comment. (3.) (CBSE 2020)

Ans.  Asanas as preventive measures :

(a)  Bones and joints become strong

(b)  Circulation of blood becomes normal

(c)   Immune system is strengthened

(d)  Respiratory organs become efficient

(e)   Enhancement in the efficiency of excretory system

(f)   Muscles become strong

(g)  Stress management

(h)  Emotionally balanced

(i)   Spiritual development

(j)   Provide relaxation

(k)  Reduces mental tension

(l)   Improve concentration   (Any other 3 relevant point with explanation)

Which asanas are helpful in reducing obesity? Explain the procedure and contraindications of any one asana. (3.1) (CBSE 2019, Delhi)

Ans.  1. Vajrasana; 2. Hastottan asana; 3. Ardhamatsyendrasana; 4. Trikonasana

Vajrasana : Procedure :

• Sit and keep both legs straight
• Fold right leg and place it under right buttock
• Fold left leg and place it under left buttock
• Keep your spine, neck and head straight, interlock your toes, open your ankle and sit on sole of the foot
• Knees touching the ground
• Rest your palms on the knees.
• Concentrate on the breathing

Contraindication :

• Patient with knee and back injuries should be extra careful,
• Can cause severe stiffness in the feet, ankles and knees.

How can yoga contribute to enhance sports performance? Write in brief. (chap 3) (CBSE 2013)

Ans.  There are several ways in which yoga can enhance sports performance :

• Increased flexibility : Yoga helps to improve flexibility, which can enhance range of motion and prevent injuries.
• Improved strength and endurance : Many yoga poses require strength and balance, which can help to build muscle and improve overall physical fitness.
• Better focus and concentration : Yoga incorporates mindfulness and meditation, which can help athletes to improve their focus and concentration.
• Injury prevention and rehabilitation : Yoga can help to prevent injuries by improving flexibility, strength, and balance.
• Stress reduction : Yoga is known for its ability to reduce stress and promote relaxation.

What is the role of asanas in preventing common lifestyle diseases ? (chap 3)  (CBSE 2020, Comptt.)

Ans.  Asanas as preventive measures :

1. Prevention of diseases.
2. Corrects postural deformities.
3. Maintain a healthy body weight and reduce obesity.
4. Can help in managing blood sugar levels, hence prevent diabetes.
5. Asanas help to regulate breathing and is a good curative method for Asthma.
6. The blood circulation becomes normal by practicing asanas regularly. So asanas can help manage hypertension.
7. Asanas help in managing back pain by increasing the flexibility in our body.

‘Practising yoga-asanas regularly can prevent many diseases.’ Justify. (chap 3) (CBSE 2018, Comptt.)

Ans.  Regular practice of yoga asanas can prevent many diseases by improving overall physical and mental health.

• Improved flexibility and strength : Yoga asanas involve stretching and strengthening of muscles, which can improve flexibility and overall physical strength.
• Better respiratory health : Certain yoga asanas, such as pranayama (breathing exercises), can improve lung capacity and respiratory function.
• Stress reduction : Yoga asanas incorporate relaxation techniques and mindfulness, which can help reduce stress and anxiety.
• Regular practice of these asanas can help prevent cardiovascular diseases like high blood pressure, heart disease, and stroke.
• Improved immune function : Regular practice of yoga asanas can boost the immune system, making individuals less susceptible to infections and diseases.

Explain any three elements of yoga. (chap 3) (CBSE 2013, Comptt.)

Ans.  Three elements of yoga are :

1. Asanas : These are the physical postures or poses that are practiced in yoga. They help improve flexibility, strength, and balance.

2. Breath awareness : Yoga emphasizes the awareness and control of breath. Breathing techniques, known as pranayama, are an integral part of yoga practice and help to calm the mind and increase energy.

3. Meditation and mindfulness : Yoga includes practices of meditation and mindfulness, which involve focusing the mind and being present in the moment. These practices help to reduce stress, improve mental clarity, and promote overall well-being.

 

Short Answer Type-II Question (4 Marks)

Discuss the asanas helpful for prevention of obesity.                     (CBSE TBQ)

Ans.  Sure! Here are the asanas that are helpful for the prevention of obesity :

1. Tadasana (Palm Tree Pose) : This asana helps in stretching the body and improving posture, which can aid in weight management.

2. Katichakrasana (Waist Rotating Pose) : This asana helps in toning the waist and abdominal muscles, which can contribute to weight loss.

3. Pavanmuktasana (Wind-Relieving Pose) : This asana helps in improving digestion and reducing bloating, which can be beneficial for weight management.

4. Matsyasana (Fish Pose) : This asana helps in stimulating the thyroid gland, which can boost metabolism and aid in weight loss.

5. Halasana (Plow Pose) : This asana helps in stimulating the abdominal organs and improving digestion, which can support weight management.

6. Paschimottasana (Seated Forward Bend) : This asana helps in stretching the hamstrings and stimulating the abdominal organs, which can aid in weight loss.
7. Ardh Matsyendrasana, Dhanurasana, Ushtrasana, and Suryabedhan pranayama are helpful for the prevention of obesity.

Write down the procedure and contraindications of Pavanmuktasana in detail.   (CBSE TBQ)

Ans.  Procedure of Pavanmuktasana :

1. Lie on your back, stretching your legs straight.
2. Bend your right knee and hold it with your hands, pressing it towards your abdomen.
3. Breathe out, while lifting up your head and try to touch your knee with your chin.
4. Breathe in and stretch your legs straight.
5. After that, press your abdomen with your left leg.
6. Then press your abdomen with both legs, placing your chin between your knees.
7. From this position, swing your body back and forth 5 to 10 times.
8. Then swing your body left to right and vice versa 5 to 10 times.
9. Breathe normally throughout the asana and be aware of the coordination of the movement.

Contraindications of Pavanmuktasana :

1. Avoid practicing Pavanmuktasana during pregnancy.
2. Do not practice this asana if you have hernia, slip disc, or have had an abdominal surgery recently.
3. Consult your doctor before practicing this yoga posture if you have chronic spinal disorders.

Explain Katichakrasana and its benefits.   (CBSE TBQ)

Ans.  Katichakrasana, also known as the waist rotation pose, is a yoga asana that involves rotating the waist. It helps in stretching and making the waist more flexible and supple.

The benefits of Katichakrasana include :

1. Stretching and strengthening the abdominal muscles and lower back.
2. Opening up the neck and shoulders.
3. Increasing flexibility and mobility of the waist.
4. Stimulating digestion and improving metabolism.
5. Relieving stiffness and tension in the waist and lower back.
6. Enhancing overall body coordination and balance.

What is obesity ? Draw stick diagrams of any two asanas recommended to control obesity and explain their procedure. (3.1)(CBSE 2022)

Ans.  Obesity is a medical condition characterized by excessive accumulation of body fat, to the extent that it may have a negative impact on a person’s health.

Tadasana :

• Stand with your feet together or about 10 cm apart.
• Keep your hands by the side of your thighs.
• Distribute your weight equally on both feet to keep your body steady.
• Raise your arms over your head and interlock your fingers, turning your palms upward.
• Place your hands on top of your head.
• Fix your eyes at a point on the wall slightly above the level of your head and keep them fixed throughout the asana.
• Inhale and stretch your arms, shoulders, and chest upward.
• Raise your heels, coming up onto your toes.
• Stretch your whole body without losing balance or moving your feet.
• Hold the breath and the position for a few seconds.
• Lower your heels while breathing out and bring your hands to the top of your head. This completes one round of Tadasana.

2. Pavanmuktasana :

   

• Lie down on your back with your legs together and toes pointing outwards.
• Keep your hands by the side of your body, fingers together, and palms facing upward.
• Rest your forehead on the ground.
• Fold your hands at the elbows and place your palms on the ground near each side of your shoulders, with your thumbs under the armpits.
• Bring your chin forward and place it on the ground, gazing in front.

What is obesity ? Describe the process and benefits of vajrasana. (3.1) (CBSE 2022, Comptt.)

Ans.  Obesity is a medical condition characterized by excessive accumulation of body fat, to the extent that it may have a negative impact on a person’s health.

• The process of Vajrasana involves sitting in a kneeling position with the buttocks resting on the heels. The hands can be placed on the thighs or knees. The spine should be kept straight and the gaze should be forward. This asana can be practiced for a few minutes after meals to aid digestion.

The benefits of Vajrasana include :

1. Improved digestion : Vajrasana helps in stimulating the digestive system and can relieve indigestion, acidity, and bloating.
2. Strengthened pelvic muscles : Regular practice of Vajrasana can help strengthen the pelvic muscles, which can be beneficial for women during childbirth.
3. Improved posture : Sitting in Vajrasana helps in improving posture and aligning the spine.
4. Reduced lower back pain : Vajrasana can help alleviate lower back pain and improve flexibility in the spine.
5. Calming effect : This asana has a calming effect on the mind and can help reduce stress and anxiety.

Briefly explain the administration of Pawanmuktasana long with its contraindications and draw stick diagram. (3.1)       (SQP Term-II, 2021-22)

Ans.  Pawanmuktasana, also known as the wind removing asana, is a yoga posture that helps in releasing trapped gas from the body and improving digestion.

Here is the administration of Pawanmuktasana :

1. Lie on your back, stretching your legs straight.
2. Bend your right knee and hold it with your hands, pressing it towards your abdomen.
3. Breathe out while lifting up your head and try to touch your knee with your chin.
4. Breathe in and stretch your legs straight.
5. Press your abdomen with your left leg.
6. Press your abdomen with both legs, placing your chin between your knees.
7. From this position, swing your body back and forth 5 to 10 times, then swing your body left to right and vice versa 5 to 10 times.

Contraindications for practicing Pawanmuktasana are as follows :

1. Avoid practicing Pawanmuktasana during pregnancy.
2. If you have hernia, slip disc, or have had an abdominal surgery recently, avoid practicing this asana.
3. Consult your doctor before practicing this yoga posture if you have chronic spinal disorders

 

Long Answer Type Questions (5 Marks)

Elaborate the procedure, benefits and contraindications of trikonasana and vajrasana to prevent obesity.  (3.1)   (CBSE 2021, Comptt.)

Ans.  –

Which are the asanas practiced for preventing hypertension? Write in detail about any two of them. (3.1) (SQP 2020-21)

Ans.  Tadasana, Vajrasana, Pawanmuktasana, Bhujangasana, Shavasana, Katichakrasana are practiced for preventing hypertension. 

1. Tadasana (Mountain Pose) :

• Technique : Stand straight with your feet together and arms by your sides. Keep your spine erect and relax your whole body. Distribute your weight evenly on both feet. Lift your toes and spread them, then place them back on the ground. Engage your thigh muscles and lift your kneecaps. Lengthen your tailbone towards the floor and lift the crown of your head towards the ceiling. Keep your shoulders relaxed and your chin parallel to the floor. Breathe deeply and hold the pose for a few breaths.
• Benefits : Tadasana helps improve posture and balance. It strengthens the thighs, knees, and ankles. It also stretches the abdomen, chest, and shoulders. Tadasana helps calm the mind and reduce stress, which can contribute to hypertension.

2. Katichakrasana (Standing Spinal Twist) :

• Technique : Stand with your feet hip-width apart and arms by your sides. Inhale and raise your arms to shoulder height, palms facing down. Exhale and twist your torso to the right, bringing your left hand to your right shoulder and your right hand to your left hip. Keep your hips facing forward and your spine straight. Inhale and return to the center, then exhale and twist to the left. Repeat the twist on both sides for a few rounds.
• Benefits : Katichakrasana helps improve digestion and detoxification. It stretches the spine, hips, and shoulders. This asana also helps relieve tension in the back and neck, which can be beneficial for people with hypertension. It stimulates the abdominal organs and improves blood circulation.

Which are the asanas practiced for preventing asthma? Write in detail about any two of them. (3.1)  (SQP 2020-21)

Ans.  Sukhasana, Matsyasana, Paschimottasana, Bhujangasana, Dhanurasana, Gomukhasana, Vakrasana are practiced for preventing asthma.

1. Sukhasana (Easy Pose) :

• Technique : Sit on the floor with your legs crossed, keeping your spine straight. Place your hands on your knees, palms facing up or down. Close your eyes and take deep breaths, focusing on your breath. Hold this pose for a few minutes, gradually increasing the duration over time.
• Benefits : Helps improve lung capacity and breathing efficiency. Relaxes the mind and reduces stress, which can trigger asthma symptoms. Opens up the chest and improves posture, allowing for better airflow. Promotes relaxation and overall well-being.

2. Matsyasana (Fish Pose) :

• Technique : Lie flat on your back with your legs extended and arms by your sides. Place your hands under your hips, palms facing down. Lift your chest off the ground by pressing your forearms into the floor. Tilt your head back and rest the crown of your head on the ground. Hold this pose for a few breaths, gradually increasing the duration over time.
• Benefits : Expands the chest and improves lung capacity. Stretches the muscles in the chest, shoulders, and neck, relieving tension. Stimulates the thyroid gland, which helps regulate metabolism and energy levels. Promotes relaxation and reduces anxiety, which can trigger asthma symptoms.

 

Case Study Questions (4 Marks)

1. Asanas as preventive measures for lifestyle disease :

• Obesity : Procedure, Benefits & contraindications for Tadasana,
  Katichakrasana, Pavanmuktasana, Matsayasana, Halasana,
  Paschimottasana, Ardh Matsyendrasana, Dhanurasana, Ushtrasana, Suryabedhan pranayama.
• Diabetes : Procedure, Benefits & contraindications for Ktichakrasana, Pavanmuktasana, Bhujangasana, Shalabhasana, Dhanurasana, Suptavajarasana, Paschimottasana, Ardh Matsyendrasana, Mandukasana, Yogmudra, Gomukhasana, Ushtrasana, Kapalbhati
• Asthma : Procedure, Benefits & contraindications for Tadasana,
  Urdhwahastottasana, Uttan Mandukasana, Bhujangasana, Dhanurasana, Ushtrasana, Vakrasana, Kapalbhati, Gomukhasana, Mtsyaasana, Anulom-Vilom.
• Hypertension : Tadasana, Katichakrasana, Uttanpadasana, Ardha Halasana, Sarla Matyasana, Gomukhasana, Uttan Mandukasana, Vakrasana, Bhujangasana, Makarasana, Shavasana, Nadi-Shodhanapranayam, Sitlipranayam.
• Back Pain and Arthritis : Procedure, Benefits & Contraindications of Tadasan, Urdhawahastootansana, Ardh-Chakrasana, Ushtrasana, Vakrasana, Sarala Maysyendrsana, Bhujandgasana, Gomukhasana, Bhadrasana, Makarasana,
  Nadi-Shodhana pranayama.

W
Ans. C

2. Difference between yoga and exercise :
When Yogasanas are performed, respiration and metabolic rates slow down. As a result, consumption of oxygen and body temperature drop. However, during exercise, breathing and metabolism speed up, oxygen consumption rises, and body gets hot. Yoga postures tend to arrest catabolism whereas exercise promotes it. Asanas are designed to have specific effects on the glands and internal organs, and to alter electrochemical activity in the nervous system. The asanas are classified in to three groups- beginners, intermediate, and advanced. Regular practice of a balanced programme, tailored to individual needs is recommended for maximum benefits.

W
Ans. C

 

3.2  Asanas to Prevent Diabetes Mellitus

Multiple Choice Questions

Which gland secretes the hormone insulin, the lack if which is associated with Diabetes? (CBSE TBQ)

(a)  Endocrine glands

(b) Pituitary

(c) Pancreas

(d) Hypothalmus

Katichakrasana is a  (CBSE TBQ)

(a)  Standing asana

(b) Sitting asana

(c) Lying asana

(d) Balancing asana

Bhujangasana is also known as  (CBSE TBQ)

(a)  Dog posture

(b) Child posture

(c) Cobra posture

(d) Reverse boat posture

Which asana can be suggested as preparatory asana for Pawanmuktasana  (CBSE TBQ)

(a)  Vajarasana

(b) Bhujangasana   

(c) Matsyendrasana

(d) Naukasana

Vajrasana should not be performed if an individual is suffering from (3.2) (CBSE 2020, Comptt.)

(a) Hernia

(b) Peptic ulcer

(c) Asthma

(d) Chronic knee pain

Which amongst these is a sitting asana? (3.2) (SQP 2019-20)

(a) Ardh-Matsyendrasana

(b) Padahastasana

(c) Ardh-Chakrasana

(d) Trikonasana

 

Very Short Answer Type Question (1 Mark)

What is diabetes? (3.2) (SQP 2017-18)

Ans. Diabetes is a disease in which the glucose or blood sugar level increases. Lack of secretion of insulin by the gland is the major cause of diabetes. Our liver and endocrine glands play an important role in the regulation of sugar level in the blood.

 

Short Answer Type-I Questions (2/3 Marks)

According to the syllabus, suggest any four asanas for curing ‘Diabetes’. (3.2) (CBSE 2021, Comptt.)

Ans.  According to the syllabus, four asanas that can be practiced to prevent or manage diabetes are :

1. Katichakrasana
2. Pavanmuktasana
3. Bhujangasana
4. Dhanurasana

Identify the human movement and give their names : (3.2) (SQP 2020-21)

(a)   _________________

(b)     _________________

(c)   _________________

(d)   _________________

Ans. (a) Flexion, (b) Extension, (c) Paschimmottanasana, (d) Ardhmatsyendrasana

Draw and label the diagram of Supta Vajarasan correctly.    (CBSE TBQ)

Ans.  –

Explain the correct breathing pattern while performing Paschimotasana. (CBSE TBQ)

Ans.  The correct breathing pattern while performing Paschimottanasana is to breathe slowly and deeply during the final position or release breath out if holding for a short duration. Inhale while returning to the starting position.

Write in detail the benefits of Shalabhasana.  (CBSE TBQ)

Ans.  The benefits of Shalabhasana (Locust Pose) are :

1. It is very useful in constipation and dyspepsia.
2. This asana improves liver efficiency and removes debility of the kidney.
3. It is very useful in diabetes.
4. It is very beneficial for the muscles of the shoulder and back.

Explain about the procedure and advantages of ‘Bhujangasana’. (3.2) (CBSE 2019)

Ans. Procedure :

• Lie flat on your stomach with forehead touching the floor. Place the hand on the side of your thighs.
• Move hand to the front, keeping them at the shoulder level and place your palms on the floor.
• Straighten up your arms slowly, raising the head and trunk, your head should be backwards.
• Hold this position for 15-30 seconds. Back to the normal position.
• For better result repeat this asana 3 to 5 times.

Advantages :

• Increases the circulation of blood.
• Cures acidity, indigestion, constipation etc.
• Enhances the function of the liver, kidney, pancreas and gall bladder.
• Strengthens the arms and shoulders.
• Decreases obesity.

 

Short Answer Type-II Questions (4 Marks)

Discuss the technique and benefits of Bhujangasana.  (CBSE TBQ)

Ans.  The technique of Bhujangasana is as follows :

• Take a prone lying position with legs together and toes pointing backward.
• Inhale deeply and slowly lift your upper body off the ground, using your back muscles, while keeping your pelvis and lower body grounded.
• Hold this position for a few breaths, maintaining a gentle stretch in your spine.
• Exhale and slowly lower your upper body back down to the ground, returning to the starting position.

The benefits of Bhujangasana are as follows :

• It strengthens the back muscles and improves spinal flexibility.
• It stretches and opens the chest, improving lung capacity and breathing.
• It helps to relieve stress and fatigue, promoting relaxation and rejuvenation.
• It can help to alleviate mild back pain and improve posture.
• It can be beneficial for those with respiratory conditions like asthma.
• It can help to improve overall body awareness and mindfulness.

Explain how yoga can prevent Diabetes?  (CBSE TBQ) 

Ans.

• Yoga can be used as a preventive measure for diabetes.
• Some specific asanas that can help prevent diabetes are Katichakrasana, Pavanmuktasana, and Bhujangasana.
• These asanas, when practiced regularly, can help regulate blood sugar levels and improve insulin sensitivity.
• Additionally, pranayama techniques like Kapalbhati can also be beneficial in managing diabetes.
• It is important to note that yoga should be practiced under the guidance of a trained instructor and in conjunction with a healthy lifestyle and medical advice.

 

Long Answer Type Questions (5 Marks)

Describe the procedure for performing gomukhasana along with its benefits and contradictors. (3.2)  (SQP 2019-20)

Ans.  Gomukhasana benefits :

1. Strengthens legs
2. Improves functionality of lungs
3. Flexibility of shoulder joint
4. Reduces stress and anxiety
5. Improves function of kidney

Contraindications :

1. Individual suffering from shoulder, knee and back pain should avoid.
2. Chronic hip injury

Describe the procedure for performing shalabhasana along with its benefits and contradictors. (3.2)  (SQP 2019-20)

Ans.  Shalabhasana benefits :

1. Relief to slipped disc problem
2. Strengthens the muscles of spine, buttocks and arms and legs.
3. Improves posture.
4. Helps in relieving stress
5. Removes constipation
6. Alleviates lower back pain

Contraindications :

1. Weak spine
2. Weak heart
3. High blood pressure
4. Coronary problems

 

Case Study Questions (4 Marks)

1. Benefits of Shalabhasana :

• It helps to reduce the abdominal fat and tones the abdomen.
• It strengthens back and neck muscles.
• It helps in repairing your entire spinal cord and replenishes it.
• It helps to rectify your neck pain, and repair defects in the neck joints.
• It encourages digestion by improving activity of the intestines by stretching them.
• It helps in rectifying urinary disorders.
• It strengthens the uterus and reproductive system.
• It helps in correcting the menstrual problems.
• It strengthens the hip bones and reduces any excessive thigh muscles.
• It helps to decrease constipation.

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Ans. C

2. Yogmudra : Yogamudra is not asana rather it is a mudra but it can be performed as a remedy for Diabetes. Yogamudra recreates the human form in its role of being a part of the Divine. It is the sign of great understanding and wisdom which knows the weakness of human nature and has endless potentiality.

Technique :

• Sit in padmasana and close the eyes.
• Hold one wrist behind the back with the other hand.
• Inhale deeply
• While exhaling, bend forward, keep the spine straight.
• Bring the forehead to the floor.
• Stay in that final position

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Ans. C

3. Kapalbhati : This involves forceful and fast diaphragmatic breathing. In a comfortable sitting position, one exhales forcefully by contracting the abdomen and inhales. The exhalations and inhalations are accompanied with the abdominal movements which take place in quick successions for a number of times depending on one’s capacity

Benefits :

• This is a great cleanser for the respiratory passages including the sinuses.
• It improves respiratory function and promotes circulation.
• Improves balance.
• It removes acidity and gas related problems.
• It cures sinusitus, asthma, and hair loss.

Precautions :

• Pregnant women, slipped disc patients, and asthma patients should avoid it.
• It should not be performed during menstruation

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Ans. C

 

3.3  Asanas to Prevent Bronchial Asthma

Multiple Choice Questions

What causes an Asthma Attack ?  (CBSE TBQ)

(a)  Allergy

(b) Smoke

(c) Exercise

(d) All of the above

Poor exchange of oxygen and carbon dioxide in an individual is the result of    (CBSE TBQ)

(a)  exercise induced asthma

(b) allergy induced asthma

(c) Pulmonary Hypertension

(d) Respiratory Failure

Which asana is base asana for curing Asthma?  (CBSE TBQ)

(a) Sukhasana

(b) Chakrasana

(c) Matsyasana

(d) Parvatasana

Gomukhasana, Chakrasana and Matsyasana are helpful in curing which disease ? (3.3)  (CBSE 2020)

(a) Diabetes

(b) Backpain

(c) Asthma

(d) Obesity

 

Short Answer Type-I Questions (2/3 Marks)

Draw and label the diagram of Parvatasana correctly and discuss the technique for the asana.   (CBSE TBQ)

Ans.  –

Explain the correct breathing pattern while performing Chakrasana.  (CBSE TBQ)

Ans.  The correct breathing pattern for performing Chakrasana is to inhale as you lift the torso up, exhale while resting the elbows on the floor, inhale by pushing the chest out and taking the shoulders back, exhale gently lift the chin up and push the belly into the floor, and continue to inhale and exhale while remaining in the posture.

Write in detail the benefits of Gomukhanasana. (CBSE TBQ)

Ans.  The benefits of Gomukhasana (Cow Face Pose) are :

1. It helps in gaining flexibility, particularly in the hamstrings.
2. Gomukhasana enables greater flexibility of the hip joint.
3. It stretches and tones the muscles of the chest.
4. This asana increases blood supply to the legs and arms.
5. The flexion of the knee joint can be useful to heal certain kinds of weakness in the knees (provided there is no ligament tear).
6. It improves the functioning of the abdominal organs and digestion.
7. Stretching the abdominal area also burns unnecessary fat in the tummy area and tones the entire torso.
8. It strengthens the biceps and triceps muscles and increases flexibility in the shoulder and upper arms.

Elaborate any three methods to prevent asthma. (3.3) (SQP 2017-18)

Ans.  Three methods to prevent asthma :

(a) To make your nearby area clean : Keep your home and work place clean, use of mask while cleaning.

(b) Avoid dust : Minimize the dust in your home and working area, remove carpet and install wood work which can reduce the dust.

(c) Air conditioners to be used : The air flow areas are to be closed (windows) of home and this reduces the entry of air borne pollens that can cause asthma. Asthma also be managed by following ways :

• Keep off obesity
• Regular exercise
• Eat plenty of water and vegetables
• Control acidity

List down any three asanas used for preventing Asthma and write two benefits of each. (3.3)  (SQP Term-II, 2021-22)

Ans.  Three asanas used for preventing Asthma are Tadasana, Bhujangasana, and Ushtrasana.

Benefits of Tadasana :

1. Improves lung capacity and strengthens the respiratory system, helping to prevent asthma attacks.
2. Promotes better posture and alignment, which can improve breathing and lung function.

Benefits of Bhujangasana :

1. Opens up the chest and stretches the lungs, improving breathing and reducing the risk of asthma symptoms.
2. Strengthens the back muscles, which can help support the respiratory system and prevent respiratory issues.

Benefits of Ushtrasana :

1. Stretches the chest and lungs, increasing lung capacity and improving respiratory function.
2. Stimulates the adrenal glands, which can help regulate the body’s response to stress and reduce the likelihood of asthma attacks.

 

Short Answer Type-II Question (4 Marks)

Discuss the asanas helpful for a person suffering from asthma.   (CBSE TBQ)

Ans.  Some asanas that are helpful for a person suffering from asthma are :

1. Parvatasana (Mountain Pose)
2. Sukhasana (Easy Pose)
3. Matsyasana (Fish Pose)
4. Chakrasana (Wheel Pose)
5. Paschimottanasana (Seated Forward Bend)
6. Ardha Matsyendrasana (Half Spinal Twist)
7. Shavasana (Corpse Pose)

These asanas help in improving lung capacity, strengthening the respiratory muscles, and promoting better breathing. However, it is important to consult with a yoga instructor or healthcare professional before practicing these asanas, especially if you have severe asthma or any other medical condition.

Write down the procedure and contraindications of Matsyasana in detail.  (CBSE TBQ)

Ans.  The procedure for Matsyasana (Fish Pose) is as follows :

• Begin by lying down on your back in Savasana (Corpse Pose).
• Place your palms under your hips with the palms facing the ground.
• Make sure the weight of your body is on your elbows and not on your head.
• Lightly pressurize your shoulder blades.
• Hold the position as long as you are comfortable, breathing normally.
• To release from Matsyasana, gently raise your head up, lowering your chest and head to the floor.
• Bring your hands back along the sides of your body.
• Relax in Savasana and take a few breaths before repeating the asana.

The contraindications for Matsyasana are as follows :

• It should be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.
• Anyone suffering from hernia or piles should avoid this asana.
• Pregnant women should not practice this asana.
• People with high or low blood pressure should avoid practicing Matsyasana.

Explain role of yoga in asthma management. (CBSE TBQ)

Ans.  

• The role of yoga in managing asthma is to improve lung health, increase lung capacity, and reduce the frequency and severity of asthma attacks.
• Certain yoga asanas (poses) can help stretch the chest region, allowing for better intake of air into the lungs.
• This can help control asthma symptoms and provide relief.
• Yoga also helps in strengthening the respiratory muscles and improving overall breathing patterns.
• Additionally, practicing yoga regularly can reduce stress and anxiety, which are known triggers for asthma attacks.
• It is important to note that yoga should be practiced under the guidance of a yoga expert, especially for individuals with asthma, to ensure safety and effectiveness.

 

Long Answer Type Questions (5 Marks)

What are the causes of back pain ? Explain the procedure, benefits and contra-indications of any two asanas recommended to cure back pain. (3.3) (CBSE 2018)

Ans.  Causes of back pain :

• Over weight
• Lack of exercise
• Bad sitting/sleeping posture
• Lack of flexibility.
• Undue stress on back
• Improper warming up and cooling down (Explain any two)

Two asanas recommended to cure back pain are Ushtrasana (Camel Pose) and Makarasana (Crocodile Pose).

1. Ushtrasana (Camel Pose) : Procedure :

• Kneel on the floor with your knees hip-width apart.
• Place your hands on your hips, with your fingers pointing downwards.
• Inhale and slowly arch your back, pushing your hips forward.
• Reach back and hold your heels with your hands.
• Tilt your head back and gaze at the ceiling.
• Hold this pose for 30 seconds to 1 minute.
• Exhale and slowly release your hands from your heels.
• Come back to the starting position.

Benefits :

• Ushtrasana stretches and strengthens the entire back, including the lower back.
• It improves posture and helps relieve back pain caused by poor posture.
• This asana also stretches the chest, abdomen, and thighs.
• It stimulates the organs in the abdomen, improving digestion.
• Ushtrasana also helps to relieve stress and anxiety.

Contraindications :

• Avoid Ushtrasana if you have a recent or chronic injury to the back or neck.
• People with high or low blood pressure should avoid this pose.
• Pregnant women should avoid practicing Ushtrasana.

2. Makarasana (Crocodile Pose) : Procedure:

• Lie on your stomach with your legs straight and feet hip-width apart.
• Place your forearms on the ground, parallel to each other, and rest your forehead on your forearms.
• Relax your entire body and breathe deeply.
• Hold this pose for 5-10 minutes.

Benefits:

• Makarasana is a relaxing pose that helps to relieve tension and stress in the back.
• It gently stretches the lower back and promotes relaxation of the entire body.
• This asana helps to improve posture and relieve back pain caused by poor posture.
• Makarasana also helps to calm the mind and reduce anxiety.

Contraindications :

• Pregnant women in their second or third trimesters should avoid practicing Makarasana.
• People with cervical spondylitis or frozen shoulder should avoid this pose.
• If you have any acute back pain or a slipped disc, it is best to avoid Makarasana.

Briefly explain the symptoms and causes of Asthma. Explain the procedure, benefits and contraindications of any two asanas to prevent Asthma. (3.3) (CBSE 2018, Delhi)

Ans.  Asthma is a disease associated with respiratory tracks (air ways in the lungs)

Symptoms : Excessive amount of mucus, coughing, heavy breathing, wheezing or whistling, shortness of breath, swelling of air ways, chest tightness, fatigue.

Causes of asthma :

• Allergy
• Heredity
• Occupational Asthma (caused by inhaling fumes, gases, dust or other potentially harmful substances in work place)
• Cigarette smoking/passive smoking and polluted air
• Exposure to animals that cause allergy (pets)

Two asanas recommended to prevent Asthma are :

Tadasana (Mountain Pose) :

• Procedure : Stand straight with your feet together and arms by your sides.
• Keep your spine erect and relax your whole body.
• Stretch your whole body upwards, lengthening your spine.
• Benefits : Tadasana helps improve posture and strengthens the muscles of the legs, abdomen, and back.
• It improves lung capacity and promotes better breathing.
• This asana helps in reducing stress and anxiety.
• Tadasana also improves concentration and focus.
• Contraindications : There are no specific contraindications for Tadasana.
• However, individuals with severe back or knee injuries should practice this asana with caution.

Bhujangasana (Cobra Pose) :

• Procedure : Lie flat on your stomach with your legs extended and feet together.
• Inhale and slowly lift your head, chest, and abdomen off the floor, using the strength of your back muscles.
• Keep your elbows slightly bent and your shoulders relaxed.
• Hold the pose for a few breaths.
• Exhale and slowly lower your body back to the starting position.
• Benefits : Bhujangasana stretches the chest, lungs, and shoulders, improving lung capacity.
• It strengthens the spine and improves posture.
• This asana helps in relieving stress and fatigue.
• Bhujangasana also stimulates the abdominal organs and improves digestion.
• Contraindications : Avoid practicing Bhujangasana if you have a hernia or back injury.
• Pregnant women should avoid this pose.
• Individuals with carpal tunnel syndrome or wrist injuries should modify the pose by placing their forearms on the floor instead of their palms.

Explain the procedure, benefits and contraindications of any two asanas to prevent asthma. (3.3) (CBSE 2021, Comptt.)

Ans.  Two asanas recommended to prevent Asthma are :

Tadasana (Mountain Pose) :

• Procedure : Stand straight with your feet together and arms by your sides.
• Keep your spine erect and relax your whole body.
• Stretch your whole body upwards, lengthening your spine.
• Benefits : Tadasana helps improve posture and strengthens the muscles of the legs, abdomen, and back.
• It improves lung capacity and promotes better breathing.
• This asana helps in reducing stress and anxiety.
• Tadasana also improves concentration and focus.
• Contraindications : There are no specific contraindications for Tadasana.
• However, individuals with severe back or knee injuries should practice this asana with caution.

Bhujangasana (Cobra Pose) :

• Procedure : Lie flat on your stomach with your legs extended and feet together.
• Inhale and slowly lift your head, chest, and abdomen off the floor, using the strength of your back muscles.
• Keep your elbows slightly bent and your shoulders relaxed.
• Hold the pose for a few breaths.
• Exhale and slowly lower your body back to the starting position.
• Benefits : Bhujangasana stretches the chest, lungs, and shoulders, improving lung capacity.
• It strengthens the spine and improves posture.
• This asana helps in relieving stress and fatigue.
• Bhujangasana also stimulates the abdominal organs and improves digestion.
• Contraindications : Avoid practicing Bhujangasana if you have a hernia or back injury.
• Pregnant women should avoid this pose.
• Individuals with carpal tunnel syndrome or wrist injuries should modify the pose by placing their forearms on the floor instead of their palms.

List down any four asanas used for prevention of asthma. Explain the procedure for administration of any one of them with help of a stick diagram. (3.3) (SQP 2022-23)

Ans.  Four asanas that can be done for asthma prevention are : Sukhasana, Chakrasana, Gomukhasana, Parvatasana, Bhujangasana, Paschimottanasana, Matsyasana, Anulom-Vilom.

Procedure for administering Bhujangasana (Cobra Pose) :

1. Lie flat on your stomach with your legs extended and feet together.
2. Place your palms on the floor beside your shoulders, fingers pointing forward.
3. Inhale and slowly lift your head, chest, and abdomen off the floor, using the strength of your back muscles. Keep your elbows slightly bent.
4. Press your pubic bone into the floor and lift your chest higher, while keeping your shoulders relaxed.
5. Hold the pose for a few breaths, breathing deeply and evenly.
6. Exhale and slowly lower your body back to the starting position.

 

Case Study Questions (4 Marks)

1. Benefits of Urdhvahastottansana :

Back pain : It gives appropriate stretch to the muscles, especially the finer muscles of the back. The regular practice of this yogasana is helpful in overcoming back pain.
Spinal health : It is beneficial for spinal health. After focusing on the alignment of the body and spine, it helps to improve the curvature of the spine.
Weight loss : It is known as yoga for waist slim, yoga to remove fat from hips due to adequate stretch in this region.
Asthma control : It provides stretch to the chest region, thus, helps to increase the intake capacity of the lungs. All these ensure the betterment of lung health and gives relief from asthma too.
Constipation relief : It ensures proper movement to the alimentary canal, especially the stomach, intestine, and large intestines, which result in relieving constipation.
Abdominal sides’ fat : This is one of the best yoga poses to burn the fats from abdominal sides because of experiencing extra stretching in these areas.
Nerve health : Practicing the yoga asana on regular basis will facilitate stretching from toes to fingers. If it is maintained with breathing, it can show its impact upon the efficiency of nerves.
Strengthening of legs : The asana is good for the health of toes, feet, ankles, knees, buttocks, etc.
Sciatica : If it is practiced under the supervision of a yoga expert, sciatica pain can be reduced drastically.

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Ans. C

2. Technique of Vakrasana :

• Seated in Dandasana, take a few breaths and expand the spine upwards. Connect the breath with the movement of the spine and relax the entire body.
• Bring the left knee close to your chest and take a few breaths, then pick up the left foot and place it outside of the right knee.
• Twist your upper body towards the left while the right elbow is placed at the outside of the left knee and place the hand on the floor close to your right knee. Remember the body is twisted to the same side as the knee is bent and, in this case, because the left knee is bent, the body is twisted to the left.
• Take a deep breath and, with the support of the right elbow, twist the upper body to the left as far as possible and face the wall behind you.
• Place the left hand behind you as close as possible to your lower back. This should help you raise your spine up and also to balance your body.
• With every exhalation raise the spine and twist as much as possible trying to turn your neck and shoulders to bring it parallel to the wall to your left.
• Release the asana and take a few breaths and relax in Dandasana.
• Continue the stretch with the same position of the left knee, but twist your body now to the right by placing both the palms on to the floor on the right close to your lower back and try to look behind you as much as possible.
• Repeat the same now with the right knee and start with turning to the right and then release. Continue the asana with the upper body twisted to the Left.

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Ans. C

3. Anulom-Vilom

Technique :

• Sit in any comfortable meditation asana. Keep the head and spine straight. The eyes should be closed.
• Place right hand in jnana mudra. Close the right nostril with the right thumb. Inhale through the left nostril for 5 counts.
• After 5 counts of breath, release the pressure of thumb from the right nostril and close the left nostril with the ring finger.
• Exhale through the right nostril for 10 counts, keeping the respiration rate slow, deep and silent. Then, inhale through the right nostril for 5 counts.
• Exhale 5 rounds of practice or for 3 to 5 minutes, making sure that no sound is produced as the air passes through the nostrils.

Benefits :

• Calms and steadies the mind, improves focus and concentration. Balances left and right hemispheres.
• Strengthens the immune system.
• Manages hypertension.
• Provides sufficient oxygen for the functioning of every cell in our body.
• Removes waste products such as carbon dioxide and other toxic gases from the body, so that they do not remain in the blood stream.

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Ans. C

 

3.4  Asanas to Prevent Hypertension

Multiple Choice Questions

What causes Hypertension?  (CBSE TBQ)

(a) Excessive insulin secretion

(b) Smoke

(c) Food

(d) All of the above

In Uttanpadasana which is the correct pose : (CBSE TBQ)

(a) Legs raised in supine position

(b) Legs raised in prone position

(c) Head raised in supine position

(d) Head and led raised in prone position

Which asana is base asana for relaxation and mental repose? (CBSE TBQ)

(a) Shavasana

(b) Chakrasana

(c) Halasana

(d) Parvatasana

Which asana is helpful in maintaining normal blood pressure ? (3.4)  (CBSE 2020)

(a) Shavasana

(b) Padmasana

(c) Shalabhasana

(d) Vakrasana

The benefit/s of shavasana is/are (3.4) (CBSE 2020, Comptt.)

(a) It increases concentration power

(b) It provides relaxation in High Blood Pressure

(c) It is helpful in reducing stress

(d) All of the above

 

Very Short Answer Type Question (1 Mark)

What is ‘Hypertension’ ? (3.4) (CBSE 2018, Delhi)

Ans. • Increased blood pressure is hypertension.

• Hypertension is a condition where the pressure of blood against the wall of arteries is too high.   (Any one)

 

Short Answer Type-I Questions (2/3 Marks)

According to the syllabus, suggest any four asanas for curing ‘Hypertension’. (3.4) (CBSE 2021, Comptt.)

Ans. According to the given context, the following four asanas are suggested for curing hypertension :

• Shavasana (Corpse Pose) : Lie straight on your back with ease.
• Uttanpadasana (Raised Leg Pose) : Raise your legs in a supine position.
• Mandukasana (Frog Pose) : Sit in Vajrasana and make fists with both hands, placing them on your belly.
• Bhadrasana (Butterfly Pose) : Sit with the soles of your feet together and hold your feet with your hands.

Hypertension may be prevented by practising tadasana and shavasana. Describe the procedure of both the asanas. (3.4) (CBSE 2022, Comptt.)

Ans. The procedure for Tadasana (Mountain Pose) is as follows :

1. Stand straight with your feet together and arms by your sides.
2. Distribute your weight evenly on both feet and feel the ground beneath you.
3. Extend your arms down towards the floor with your palms facing inward.
4. Keep your chin parallel to the floor and gaze forward.
5. Take slow, deep breaths and hold the pose for a few minutes.

The procedure for Shavasana (Corpse Pose) is as follows :

1. Lie flat on your back with your legs extended and arms by your sides.
2. Close your eyes and allow your body to relax completely.
3. Place your arms a few inches away from your body with your palms facing upward.
4. Relax your facial muscles and let your jaw soften.
5. Stay in this pose for 5-10 minutes, or as long as you need to feel fully relaxed.

Draw and label the diagram of Saral Matsayasana correctly and discuss the technique for the asana. (CBSE TBQ)

Ans. Technique for Saral Matsyasana :

• Start by sitting in a comfortable cross-legged position on the floor or on a yoga mat.
• Inhale deeply and lift your chest up, allowing your head to also lift.
• Hold the position for as long as you are comfortable, breathing normally.
• To release from Saral Matsyasana, gently raise your head up, lowering your chest and head to the floor.
• Bring your hands back along the sides of your body.
• Relax in Savasana (Corpse Pose) and take a few breaths.

Explain the correct breathing pattern while performing nadi-shodhan pranayama.  (CBSE TBQ)

Ans. • The correct breathing pattern for performing Nadi-Shodhan Pranayama is alternate nostril breathing.

• This means inhaling through one nostril while closing the other nostril with the finger, and then exhaling through the opposite nostril while closing the first nostril.

Write in detail the benefits of Ardha halasana. (CBSE TBQ)

Ans. The benefits of Ardha Halasana (Half Plough Pose) :

1. Improved digestion and appetite.
2. Toning of the abdominal muscles.
3. Strengthening of the back muscles.
4. Increased flexibility in the spine.
5. Improved circulation in the brain.
6. Regulation of the adrenal glands.
7. Toning of the pelvic muscles.
8. Improvement of disorders in the reproductive organs.

 

Short Answer Type-II Question (4 Marks)

Discuss the asanas helpful for a person suffering from Hypertension.  (CBSE TBQ)

Ans. Some asanas that are helpful for a person suffering from hypertension are :

1. Shavasana (Corpse Pose) : This asana helps in relaxation and reducing stress, which can help lower blood pressure.

2. Nadi Shodhana Pranayama (Alternate Nostril Breathing): This breathing technique helps in balancing the nervous system and reducing stress, which can help in managing hypertension.

3. Makarasana (Crocodile Pose) : This asana helps in deep relaxation and can help in reducing blood pressure.

It is important to note that before starting any yoga practice, especially for medical conditions like hypertension, it is advisable to consult with a healthcare professional or a qualified yoga instructor.

Write down the procedure and contraindications of Matsyasana in detail.  (CBSE TBQ)

Ans. The procedure for Matsyasana (Fish Pose) is as follows :

1. Begin by lying down on your back in Savasana (Corpse Pose).
2. Place your palms under your hips with the palms facing the ground.
3. Bring your elbows closer to each other, placing them close to your waist.
4. Cross your legs so that your feet cross each other at your middle, and your thighs and knees are placed flat on the floor.
5. Inhale and lift your chest up, lifting your head so that your crown touches the floor.
6. Make sure the weight of your body is on your elbows and not on your head. Lightly pressurize your shoulder blades.
7. Hold the position as long as you are comfortable, breathing normally.
8. To release from Matsyasana, gently raise your head up, lowering your chest and head to the floor. Bring your hands back along the sides of your body.
9. Relax in Savasana and take a few breaths before repeating the asana.

The contraindications for Matsyasana are as follows :

1. It should be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.
2. Anyone suffering from hernia or piles should avoid this asana.
3. Pregnant women should not practice this asana.
4. People with high or low blood pressure should avoid practicing Matsyasana.

Explain sitli pranayama and its benefits.  (CBSE TBQ)

Ans. As the name indicates, this Pranayama cools the system. It helps to keep the body’s temperature down.

Benefits :
1. Beneficial in diseases pertaining to throat and spleen etc.
2. Cures indigestion.
3. Helps in controlling thirst and hunger. Lowers blood pressure.
4. Beneficial for diseases caused by imbalance of pitta dosha (heat).
5. Purifies blood.

 

Long Answer Type Questions (5 Marks)

Now-a-days yoga plays a very important role in cure of various diseases. Justify the statement by giving suitable examples of asanas for hypertension.  (3.4)  (CBSE 2019, Comptt.)

Ans. According to the given context, the following asanas are beneficial for hypertension:

1. Tadasana (Mountain Pose) : Tadasana helps improve posture and increases blood circulation, which can help regulate blood pressure.

2. Katichakrasana (Standing Spinal Twist) : This asana helps stretch and strengthen the spine, improving flexibility and blood flow to the abdominal organs, which can help in managing hypertension.

3. Uttanpadasana (Raised Leg Pose) : Uttanpadasana helps in strengthening the abdominal muscles and improving digestion, which can indirectly contribute to managing hypertension.

4. Ardha Halasana (Half Plough Pose) : Ardha Halasana helps in stretching the spine and stimulating the abdominal organs, which can help in regulating blood pressure.

5. Sarvangasana (Shoulder Stand Pose) : Sarvangasana is an inverted pose that helps in improving blood circulation and reducing stress, which can be beneficial for managing hypertension.

These asanas contribute to the management of hypertension by improving blood circulation, reducing stress, and strengthening the muscles. Regular practice of these asanas, along with a healthy lifestyle and proper medical guidance, can help in managing hypertension effectively.

 

Case Study Questions (4 Marks)

1. Uttanpadasana : The asana gets its name from the Sanskrit terms Uttana meaning raise-upward, and pada meaning feet or legs. Uttanpadasana is one of the most important asanas in yoga with lots of health benefits. It is also known as The Raised Leg Pose as the legs are raised upwards in supine position.

Technique :

• Take supine position with legs together, hands together by the side of the body. Palm resting on the ground.
• Raise both the legs together slowly upto 30 degree angle.
• Another few seconds, raise further upto 45 degree angle.
• After few second, raise upto 60 degree angle and maintain it there for few seconds.
• While returning, stop at 45 degree or 30 degree angle.
• Finally, bring both the legs on the ground.

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Ans. C

2. Shavasana : Lying supine on the ground like a corpse is Shavasana. Shavasana wards off fatigue and brings mental repose. This asana is supposed to be a relaxing asana. It is very useful in removing fatigue created due to the practice of other asanas.

Technique :

• Lie straight on your back with ease.
• Keep distance of about one and half feet between the legs.
• Place hands straight on the ground at the distance of six inches from your body, palms facing upward, fingers will remain slightly curled and eyes closed.
• After maintaining it for sometime, return to first position.

Benefits :

• This asana is practised soon after the practice of other asanas, through this fatigue is removed.
• This very beneficial in high blood pressure, and cardiac diseases.
• It is also beneficial for people suffering from neurosis and fear complexes.

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Ans. C

3. Sheetali Pranayama : As the name indicates, this Pranayama cools the system. It helps to keep the body’s temperature down.

Technique :

• Sit in Padmasana or in any comfortable position. Place your hands on the knees in jnana mudra. Close your eyes gently.
• Open your mouth, bring the tongue outside the mouth and form a cylindrical shape by bending the sides of the tongue longitudinally and inhale.
• While inhaling, the air should pass through the tongue. 4. Close your mouth.
• Retain breath for as long as you can while pressing the chin against the chest (chin lock), simultaneously pulling your rectum muscles (anal lock).
• Then release chin lock and anal lock and exhale slowly through the nostrils.

Benefits : 

• Beneficial in diseases pertaining to throat and spleen etc.
• Cures indigestion.
• Helps in controlling thirst and hunger. Lowers blood pressure.
• Beneficial for diseases caused by imbalance of pitta dosha (heat).
• Purifies blood.

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Ans. C

 

3.5  Asanas to Prevent Back Pain and Arthritis

Multiple Choice Questions

Which of the asana is for relaxation ?   (CBSE TBQ)

(a) Makarasana

(b) Bhadrasana

(c) Ardh-Chakrasana

(d) All of the above

In Ardh Chakrasana which is the correct pose :   (CBSE TBQ)

(a) Back bend in standing position

(b) Forward bend in standing position

(c) Leg raised in sitting position

(d) Head and led raised in lying position

Which asana is base asana is not having back bend?  (CBSE TBQ)

(a) Tadasasana

(b) Chakrasana

(c) Bhujangasana

(d) Ushtrasana

 

Fill in the Blanks :

Complete the table given below.  (CBSE TBQ)

Name of disease	Name of asanas	Benefits
Obesity
Hypertension
Diabetes
Asthma

Ans. –

 

Very Short Answer Type Question (1 Mark)

Suggest names of any two asanas for back pain. (3.5) (CBSE 2019, Comptt.)

Ans. Two asanas that can help with back pain are Makarasana (Crocodile Pose) and Dhanurasana (Bow Pose).

 

Short Answer Type-I Questions (2/3 Marks)

Draw and label the diagram of Bhadrasana correctly and discuss the technique for the asana.  (CBSE TBQ)

Ans. Technique of Bhadrasana :

1. Sit on the mat with your legs fully stretched forward.
2. Bring your feet close to the generative organ, with the toes pointing outward and the heels touching the perineum very closely.
3. If needed, clasp your feet to bring the heels as close to the body as possible.
4. Once you have secured this position, place your hands on your respective knees and press them down.
5. Keep your neck straight, upper body (chest) forward, stomach held in a normal contour, and focus your eyes at one point straight ahead.

Explain the correct breathing pattern while performing nadi-shodhan pranayama.  (CBSE TBQ)

Ans. • The correct breathing pattern for performing Nadi-Shodhan Pranayama is alternate nostril breathing.

• This means inhaling through one nostril while closing the other nostril with the finger, and then exhaling through the opposite nostril while closing the first nostril.

Write in detail the benefits of Ardha Chakrasana.   (CBSE TBQ)

Ans. The benefits of Ardha Chakrasana (Half Wheel Pose) are :

1. Strengthens the back and abdominal muscles.
2. Tones the organs in the abdomen including the digestive, excretory, and reproductive organs.
3. Provides relief from back problems and postural defects.
4. Opens the chest and strengthens the arms and shoulder muscles.
5. Prepares beginners for the more difficult full wheel pose or Chakrasana.

 

Short Answer Type-II Question (4 Marks)

Discuss the asanas helpful for a person suffering from arthritis?  (CBSE TBQ)

Ans. Some asanas that are helpful for a person suffering from arthritis are :

1. Tadasana (Mountain Pose)
2. Urdhawahastootansana (Raised Arms Pose)
3. Ardh-Chakrasana (Half Wheel Pose)
4. Ushtrasana (Camel Pose)
5. Vakrasana (Twisted Pose)
6. Sarala Maysyendrasana (Simple Spinal Twist)
7. Bhujangasana (Cobra Pose)
8. Gomukhasana (Cow Face Pose)
9. Bhadrasana (Butterfly Pose)
10. Makarasana (Crocodile Pose)

Please note that it is always advisable for individuals with serious arthritis to consult a yoga expert before practicing these asanas.

Write down the procedure and contraindications of Makarasana in detail.   (CBSE TBQ)

Ans. The procedure for Makarasana (Crocodile pose) is as follows :

1. Lie down on the floor on your stomach with your hands folded under the head.
2. Place the right palm over the left palm on the ground and place the head over the right palm in a relaxed way and close your eyes.
3. Stretch the legs as far as possible. The toes should point outwards.
4. Relax the whole body. Breathe normally and slowly. Feel the whole body touching the ground and the deep relaxation in all your muscles.
5. Relax in this posture for a few minutes.
6. While returning from the posture, slowly bring the feet together. Unfold the arms and come to the prone position.

The contraindication for Makarasana is that practitioners with serious arthritis should consult a yoga expert before practicing this asana.

 

Long Answer Type Questions (5 Marks)

Which asanas will you suggest for back pain ? Explain the procedure, benefits and contraindications of any two asanas recommended for back pain. (3.5)  (CBSE 2020)

Ans. Asanas for back pain :

(1) Tadasana

(2) Vakrasana

(3) Ardhamatasyendrasana

(4) Shalabhasan

(5) Bhujangsana 

Here are the details of two asanas recommended for back pain:

1. Shalabhasan :

Procedure :

• Lie down on the ground in a prone position on your chest and abdomen.
• Place hands under your thighs.
• Inhale and raise both legs in upward direction but don’t bend them at the knee.
• Maintain the position for 1-2 minutes with normal breathing.

Benefits :

• Improves flexibility of back muscles.
• Helps to cure back pain.
• Improves strength of back muscles, hips and thighs especially hamstring muscle group, Improves alignment of the spine and tone the muscles of back, etc.

Contraindication :

• Avoid this asana in case of any surgery, especially back or spine surgery.
• High blood pressure or cardiac patients should avoid this asana.
• Should be avoided by patients with advanced arthritis of the hips.

2. Bhujangasana (Cobra Pose) :

Procedure :

• Lie down on your stomach with your legs together and toes pointing backward.
• Place your hands under your shoulders, palms facing downward and fingers together.
• Inhale deeply and slowly lift your chest off the ground, using your back muscles.
• Keep your elbows slightly bent and your shoulders relaxed.
• Look straight ahead or slightly upward.
• Hold the pose for a few breaths.
• Exhale and slowly lower your chest back to the ground.

Benefits :

• Strengthens the back and neck muscles.
• Helps in improving digestion and relieving abdominal-related issues.
• Helps in correcting urinary disorders.
• Strengthens the uterus and reproductive system.
• Helps in reducing abdominal fat and toning the abdomen.

Contraindications :

• People with cervical spondylitis and frozen shoulder should avoid practicing this asana.
• Those with acute back pain or slip disc should avoid this pose.

*Make a table of test items listed under fitness test by SAI (Age group 9-18 yrs.) along with the objectives of conducting them. Explain the administration of any one of them. (3.5)   (SQP 2022-23)

Ans. Age group 9-18 yrs/class 4-12 : BMI, 50 metre Speed test, 600 metre Run/Walk, Sit and Reach flexibility test, Strength Test (Abdominal Partial Curl Up, Push-Ups for boys, Modified Push-Ups for girls).

 

Case Study Questions (4 Marks)

1. Ardha–Chakrasana : In Sanskrit, Ardha means half, Chakra means wheel and Asana means a pose. Therefore, Ardha-chakrasan
means half-wheel postures. It is a simpler version of chakrasana.

Technique :

• Stand straight and bring your hands together in a clasped position.
• Raise and rotate your hands above the shoulders.
• Slowly bend the upper part of your body along with the hands, as far as posible.
• Remain in this position for some time according to your capacity.
• To release the pose, bring back slowly to the standing position with hands on your side.
• There is a variation of Ardha Chakrasana, where the hands are placed behind the hips and then the back bending is attempted

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Ans. C

2. Bhadrasana : Bhadrasana means Gracious Yoga, it consists of two words –Bhadra and Asana. Bhadra is a Sanskrit word, which means Auspicious or Gracious, while asana indicates Yoga pose.

Benefits :

• Helps to loosen the joints by flexing and stretching the tendons. The muscles of the pelvis, knees and ankles become more supple.
• Relieves tension from the spinal region.
• Provides relief in cases of sciatic, varicose vein and menstrual disorders.
• Prevents Arthritis
• Improves posture
• Promotes concentration
• Bhadrasana is a good for those who find it difficult to sit in more classical posture like Padmasana and Vajrasana.

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Ans. C

3. Makarasana : In Sanskrit “Makar” means “Crocodile, and “Asana” means “posture”. The English name is “Crocodile pose”.

Technique :

• Lie down on the floor on your stomach with your hands folded under the head.
• Place the right palm over the left palm on the ground and place the head over the right palm in a relaxed way and close your eyes.
• Stretch the legs as far as possible. The toes should point outwards.
• Relax the whole body. Breathe normally and slowly. Feel the whole body touching the ground and the deep relaxation in all your muscles.
• Relax in this posture for few minutes.
• While returning from the posture, slowly bring the feet together. Unfold the arms and come to the Prone Position.

Benefits :

• Deep relaxation to the shoulders and the spine.
• Reduce Waist pain.
• Helps in Slipped disc.
• Asthmatic and patients with lung disorders.
• Relief for arthritis patients.

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Ans. C