CLASS-12 UNIT-1 QUESTION ANSWERS

Q.1 What is the meaning of shatkarma?

षट्कर्म का अर्थ क्या है?

ANS.1 Meaning
Shatkarma are cleansing techniques (shuddhi kriyas). They are prescribed to set up
the body for yoga practises. They are named shatkarma in view of fact that they are
six in number. In short, these techniques are used to clean digestion and excretory
system of our body. These systems mean eyes, respiratory system, digestive system
and excretory system. If there is any imbalance in these systems of the body, it
leads
to diseases. Yoga recommends six purification processes to keep the equilibrium in.
They are known as Shat kriyas (six purification processes) which are given as under:

1. KAPALBHATI:-Purification of frontal lobes and lungs.

2. TRATAKA:- Blinkless gazing.
3. NETI:- Nasal cleansing.
4. DHAUTI:- Cleaning of digestive track and stomach.
5. NAULI:- Abdominal massage.
6. BASTI:- Colon cleaning.

Q.2 What is the purpose and significance of shatkarma?

ANS:- Purpose and Significance :

To maintain balance between tri-dosh Vata, Pitta and Kapha
Improve chemical functioning of the body and mind.
Balance prana stream in Ida (left nostril) and Pingala Nadi (right nostril). From
that point reviving the course through Sushumna Nadi (both the nostrils).
To eliminate toxins from our body.
To purify our body from inside and keep our body healthy.
Contribute strength to our internal systems like respiratory system, blood
circulation, digestive, and immune system.
These six cleansing processes are excellent practices designed to purify the whole
body, and to get good health.

Q.3 Write the benefits of kaphal bhati?

ANS:- BENEFITS
This is a great cleanser for the respiratory passage including the sinuses.
It improves respiratory function and promotes circulation.
It improves balance.
It removes acidity and gas related problems.
It cures sinus, asthma, and hair loss.

Q.4 What are precautions for trataka?

ANS:- PRECAUTIONS
a. People suffering from epilepsy should not practice trataka on candle.
Kids should avoid practicing trataka.

Q.5 What are the technique of jalaneti?

ANS:- TECHNIQUE OF JALA NETI
In a feeding cup or a small pot having a nozzle, take tepid water with a little
salt added to it.
Insert the nozzle in one of the nostrils.
Bend the head a little sideward and pour water slowly into the nostril.
Then repeat the same procedure with the other nostril. Thus, the nasal cavity
is cleansed with water.

Q.6 What are the benefits of practicing jalaneti?

ANS:- BENEFITS
a. Jal Neti removes excess mucus and impurities inside the nasal cavity.
b. It reduces inflammatory conditions and builds up resistance to the
atmosphere.
c. Helps in preventing cold and cough.
d. If practiced daily, it can cure headache and migraine.

Q.7 What are the benefits of dhauti?

ANS:- BENEFITS
a. It removes all unwanted contents
from the stomach including excess
secretions of the stomach and
undigested food.
b. It cures the problem of gas, acidity
and indigestion.
c. It helps to cure cough and sore throat.

Q.8 What are the precautions of kapalbhati?

ANS:- PRECAUTIONS
a. Slipped disc patients, and asthma patients should avoid it.
b. It should not be performed during menstruation

Q.9 What is nauli?

ANS:- NAULI:-
It is cleansing practice of abdominal muscles
to massage and clean stomach and small
intestine. This is one of the most difficult
techniques to master. Nauli can be performed
by Pachima nauli, Madhyama nauli and Vama
nauli.

Q.10 What are the benefits of practicing nauli?

ANS:- BENEFITS
It tones and massages the entire abdominal
area, including muscles, nerves, intestines,
reproductive, urinary and excretory organs.
It is a training of internal organs such as
stomach, liver, spleen, urinary bladder,
pancreas, gall bladder, and large and small
intestine.
It helps to remove the toxic materials from
the digestive tract.

Q.11 Define basti?

ANS:- BASTI
It is a method for purifying the large intestine
either with or without water.

Q.12 What are the benefits of basti?

ANS:- Benefits
Basti helps in are coming gastric troubles,
indigestion and purification of the large
intestine absorbs the nutrients and water
from undigested waste.

Q.13 How to perform trataka?

ANS:- TRATAKA
It is a still-gazing based technique for eyes. In
this purifying method, you place a light source
like a flame at a manageable distance from
yourself. Then look at the point of the flame
without blinking your eyes until tears start to
flow.

Q.1 Define yoga asana and explain its principles?

ANS:- Asana means a state of being, in which one can remain steady, calm, quiet
and
comfortable, both physically and mentally. According to the Yoga Sutras of Patanjali
"Sthiram sukham asanam" means a position which is comfortable and steady.
Practice of yogic asanas, inattentively, may cause several injuries. Therefore, some
important points to be kept in mind while performing yogic asanas are as follows:

1. Asanas should not be done by only following books, it should be under the
guidance of an experienced teacher.
2. Asanas should not be performed with jerks, but slowly and step by step,
gradually up till the final pose on the condition that counter poses are also
done.
3. The final posture should be held for some time, but not beyond one's capacity.
In case of injuries or illness, the teacher should be consulted and followed.
4. The place should be clean and well ventilated.
5. Always breathe through the nose, unless specific instructions are given to the
contrary.
6. Do not practice beyond your capacity.
7. Concentrate on the effects of the asanas on the mind and the body.
8. Shavasana may be performed at any point of time during asana practice,
especially when feeling physically and mentally tired.
9. After completing shatkarma, asanas should be performed, followed by
pranayamas.
Q.2 Explain the health benefits of yoga asanas?
ANS:- Human body is made up of various organs and organs are made up of tissues.
So, it can
be stated that the health of the human body depends on the health of tissues.
Physiologically speaking, there are three conditions on which the human body
remains
healthy. They are -
I. Constant supply of adequate nourishment to the endocrine glands and other
tissues.
II. Effective removal of waste products.
III. Proper functioning of all the nerve connections.

Cultural poses are fully capable of fulfilling these conditions. (I,II) Elements
necessary
for the nourishment of tissues are carried to them through blood. This supply of
nourishment depends not only on the quality and quantity of the food, but also on
the
power of digestion and absorption of the digestive system. In that way, the
circulatory
system and digestive system are interconnected. This system can be kept in a
disciplined manner through cultural poses. The smooth muscles of our digestive
track
need a gentle and automatic massage for proper functioning. When these abdominal
muscles become strong and elastic, they can work more effectively. Asanas like
Bhujangasana, Salbhasana, Paschimatanasana, Ardha-matsyendrasana, yoga-mudra
etc., help to keep our digestive function normal by making the abdominal muscles
stronger and more elastic. Asanas keep all the organs in their respective places and
help in proper removal of waste products.

Q.3 What is the meaning of asana ?

Asana means a state of being, in which one can remain steady, calm, quiet and
comfortable, both physically and mentally. According to the Yoga Sutras of Patanjali
"Sthiram sukham asanam" means a position which is comfortable and steady.

Q.4 Write restricted conditions of asanas?

Ans:- After going through a major surgery, one should be advised not to perform
asanas within 6 months. One can restart the practice under the guidance of the
teacher after 6 months or so, when the affected parts and muscles become strong
enough to bear the pressure of the performance.

Q.5 What are the limitations for women in asana?

Limitation for women
Normally women during first 3 months of pregnancy should avoid all
the asanas which create abdominal pressure. During menstruation
cycle, they should also avoid all the asanas.

Q.7 What are precautions of asanas?

Q.8 Write in detail the correct time, place and duration of asana?
Ans:- Time
Early morning is the best time for practicing asanas. It should be kept in mind that
after taking lunch up to 4 hours, no asanas, mudras or pranayamas should be done.
Place
Practicing yoga asanas in a well-ventilated place or open air place is recommended.
We should avoid artificial air.
Duration of asanas
It depends on the availability of the time. Normally, a healthy man should practice
asanas for 45 minutes every day, and pranayamas for 15 to 20 minutes. If kriyas are
to be performed, 30 minutes can be given for them.

Q.9 Describe various categories of asanas?

lSupine Line Asanas - These prepare you to proceed further in yoga and bring
consistency in the development of physical and mental pliability. Examples of
such Asanas are Sarvangasana, Ardha Halasana, Chakrasana &
Pawanmuktasasna.
Prone Line Asanas -These bring physical and mental, sharpness and alertness.
The postures are the opposite of forward bends as are the effects. In prone line
asana, the posterior spine is extended, bringing constituency and mental
peace. Such Asanas are Bhujangasana, Salbhasana, Dhanurasana & Naukasana.
Sitting Asanas- Sitting upright in supine extending positions, and sadaka help
prepare physically and mentally for pranayama. Some of them are Padmasana,
Supta Vajrasana, Paschimottanasana, Ardh-matsyendrasana & Yogamudra.
lStanding Asanas - Beginners should start with these as they bring elasticity in
the joints and muscles, in addition to building up stamina and physical ability.
These constitute the most basic of trainings in the early stage of yoga practice.
Some basic standing poses are utkatasana Tadasana, Trikonaasana,
Hanumanasana, Gyan Mudra.

Q.10 Write the correct season to begin the practice of prayanama?

Ans:- Right season to begin the practice of Pranayama :- One should start to
practice Pranayama in spring season i.e. March-April and autumn season i.e.
Sept- Oct. One who is already in practice should continue its practice.

Q.1What is meditation?
Ans:- MEDITATION
Meditation (Dhyan) is a state of pure consciousness, which transcends the inner and
outer senses. Meditation can be an effective form of stress reduction and has the
potential to improve quality of life and decrease health care costs. Meditation
involves achieving a state of "thoughtless awareness" in which the excessive stress
producing activity of the mind is neutralized without reducing alertness and
effectiveness. Authentic meditation enables one to focus on the present moment
rather than dwell on the unchangeable past or undetermined future.
Meditation is the art of focusing 100% of your attention in one area. The practice
comes with a myriad of well- publicized health benefits including increased
concentration, decreased anxiety, and a general feeling of happiness. Although a
great number of people try meditation at some point in their lives, a small
percentage
actually stick with it for the long-term. This is unfortunate, and a possible reason is
that many beginners do not begin with a mindset needed to make the practice
sustainable. Meditation is an absolutely wonderful practice, but can be very difficult
in the beginning.

Q.2 Explain pranayama?

Pranayama forms an important component of yogic practice. Pranayama is a science
which helps to regularize vital energies through the regulation of breathing. The
main
purpose of pranayama is to gain control over the autonomous nervous system and
mental functions.
Pranayama practice involves slow deep inhalation (Puraka), holding breath
(Kumbhaka) and near complete exhalation (Rechaka).
The flow of Prana or vital energy to all the vital parts of the body is regulated by
these
breath-regulating practices. Regular practice of pranayama can modulate the
sensitivity of chemo-receptors and can also make the mind calm and quiet.
Q.3 Write the procedure of pranayama?
Ans:- These are the pranayama mentioned in the Hatha Yoga Texts.
(a) Anulom- vilom
(b) Suryabhedana,
(c) Ujjayi,
(d) Bharmari,
(c) Sheetkari,
(d) Sheetali,
Nadishodhan or Anulom-vilom, Suryabhedan, Ujjayi, Sheetli, Bhramari, Pranayama
are important pranayamas to be practiced.
Before doing the above pranayamas, one must follow the essentials for practicing
them as stated below:
1. External environment :- Any place that is well- ventilated and free from
noise, insects and flies should be preferred to practice pranayamas.
2. Right season to begin the practice of Pranayama :- One should start to
practice Pranayama in spring season i.e. March-April and autumn season i.e.
Sept- Oct. One who is already in practice should continue its practice.
3. Right time :- Morning is the best suited time to practice Pranayamas.
4. Seat or Asana: - The seat should be soft, thick and comfortable.
5. Asana :- Asanas such as Padamasana, Siddhasana, Vajrasana and Sukhasana are
considered the most suitable postures for the practice of pranayama.

Q.4 What are the precautions for pranayama?

Here are some generalised precautions before starting pranayama.

1. If you have any chronic medical condition, seek advice of your doctor and yoga teacher
before starting pranayama.

2. Pranayama should be practiced only after one has gained control over body by mastering
the asanas. Pranayama practice generates prana energy in the body and yoga asana practice
removes the blockages of nadis which conducts prana energy throughout the body.

3. Always breathe through the nose unless specifically asked to do so.

4. There should not be any strain during pranayama practice. Lungs are delicate organ; ensure
that your breathing is not forced beyond limits.

5. Do not make loud sounds during breathing. Keep the breath rhythmic and steady.

6. Pranayama should not be practiced immediately after meals. You can do pranayama at least
three hours after meals. Remember a heavy meal will take much longer to get digested. For
example if you do pranayama in evening, eat a healthy lunch which gets digested by the time
you start pranayama.
If you feel tiredness or discomfort, stop doing pranayama, lie down in shavasana while
carrying out normal breathing. Consult your yoga teacher before starting with pranayama
 again.

9. Do not practice pranayama if you are too tired, relax for 10-15 minutes in shavasana before
doing pranayama.

10. If you do yoga asanas and pranayama, practice yoga asanas before pranayama. After
practicing asanas, relax in shavasana before doing pranayama. Do not do any strenuous
exercise after pranayama.
11. Pranayama should not be practiced in a hurry.

12. Do pranayama outdoors or in a well ventilated room.

13. Pranayama should not be practiced when the lungs are congested.

Q.5 What are benefits of pranayama?

 Decreases stress.
 In a 2013 study , pranayama reduced perceived stress levels in healthy young
adults. ...
 Improves sleep quality. ...
 Increases mindfulness. ...
 Reduces high blood pressure. ...
 Improves lung function. ...
 Enhances cognitive performance. ...
 Reduces cigarette cravings.

Q.6 Explain mindfulness meditation?

Mindfulness Meditation: The most well-known type of meditation, mindfulness
meditation, is about being aware of the sounds and activities happening around you.
It's almost a flow-like type of meditation, because you just let your mind be fluid
andflow from one thought to the next, not really focusing on one particular thing.
For
instance, if you live in a noisy city, you don't have to block out the outside sirens
and
screaming children, you let your mind be aware of the sounds without becoming too
focused.
Q.7 Write about spiritual meditation?
Spiritual Meditation: This type of meditation is for those who regularly participate
in
prayer, as it's based on communicating with God. Just like the other styles, you
must
be calm and quiet and then begin to focus on a question or problem you might have.
This style of meditation can not only be relaxing, but rewarding as well.

Q.8 What is mantra meditation?

Mantra Meditation: Mantras are words that are chanted loudly during meditation. It
may seems odd to make loud noises during a meditation session, but it's actually the
sounds that becomes the object being focused on. In yoga, the mantra Om is
regularly
used since it delivers a deep vibration that makes it easy for the mind to
concentrate
on that particular sound.
Q.9 What are benefits of meditation?
Benefits of Meditation (Dhyan)
A feeling of tranquility and freedom in daily life.
Reduction in psychological disorders like anxiety, tiredness and depression etc.
Relief from various pains, such as headache, joint pains etc.
Highly beneficial in insomnia.
Increase in patience, and affection and sympathy for others.
Growth in devotion and belief in the Supreme Being.
A stronger urge and aptitude for service and cooperation in social life.

Q.1 What are the career opportunities in yoga?

To accredit the students to become competent and committed professionals
willing to perform as yoga instructor, yoga teacher, yoga therapist, resource
officer in yoga, yoga instructor and naturopathy doctor
To accredit the students to have good health, to practice mental hygiene, to possess
emotional stability, to integrate moral values, to attain higher level of
consciousness
To acquaint students with the theory and practical knowledge of yogasana,
Bandhas, Mudras and Pranayama.
To enable students to prepare the yoga programme, yoga demonstrator etc.

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