Name:- Dhrijesh Bhusara

Std:-11 -B
th

Roll No. :- 13
Subject:- Physical
Education
Topic:- Yoga
 YOGA
History of Yoga:-
Yoga’s history has many places of
obscurity and uncertainty due to its oral
transmission of sacred texts and the
secretive nature of its teachings. The
early writings on yoga were transcribed
on fragile palm leaves that were easily
damaged, destroyed or lost. The
development of yoga can be traced back
to over 5,000 years ago, but some
researchers think that yoga may be up to
10,000 years old old. Yoga’s long rich
history can be divided into four main
periods of innovation, practice and
development.
Pre-Classical Yoga
The beginnings of Yoga were developed
by the Indus-Sarasvati civilization in
Northern India over 5,000 years ago. The
word yoga was first mentioned in the
oldest sacred texts, the Rig Veda. The
Vedas were a collection of texts
containing songs, mantras and rituals to
be used by Brahmans, the Vedic priests.
Yoga was slowly refined and developed
by the Brahmans and Rishis (mystic
seers) who documented their practices
and beliefs in the upanishads, a huge
work containing over 200 scriptures. The
most renowned of the Yogic scriptures is
the Bhagavad-Gîtâ, composed around
500 B.C.E. The Upanishads took the idea
of ritual sacrifice from the Vedas and
internalized it, teaching the sacrifice of
the ego through self-knowledge, action
(karma yoga) and wisdom (jnana yoga).
Classical Yoga
In the pre-classical stage, yoga was a
mishmash of various ideas, beliefs and
techniques that often conflicted and
contradicted each other. The Classical
period is defined by Patanjali’s Yoga-
Sûtras, the first systematic presentation
of yoga. Written some time in the second
century, this text describes the path of
RAJA YOGA, often called "classical
yoga". Patanjali organized the practice of
yoga into an "eight limbed path"
containing the steps and stages towards
obtaining Samadhi or enlightenment.
Patanjali is often considered the father of
yoga and his Yoga-Sûtras still strongly
influence most styles of modern yoga.
Post-Classical Yoga
A few centuries after Patanjali, yoga
masters created a system of practices
designed to rejuvenate the body and
prolong life. They rejected the teachings
of the ancient Vedas and embraced the
physical body as the means to achieve
enlightenment. They developed Tantra
Yoga, with radical techniques to cleanse
the body and mind to break the knots that
bind us to our physical existence. This
exploration of these physical-spiritual
connections and body centered practices
led to the creation of what we primarily
think of yoga in the West: Hatha Yoga.
Modern Period
In the late 1800s and early 1900s, yoga
masters began to travel to the West,
attracting attention and followers. This
began at the 1893 Parliament of
Religions in Chicago, when Swami
Vivekananda wowed the attendees with
his lectures on yoga and the universality
of the world’s religions. In the 1920s and
30s, Hatha Yoga was strongly promoted
in India with the work of T.
Krishnamacharya, Swami Sivananda and
other yogis practicing Hatha Yoga.
Krishnamacharya opened the first Hatha
Yoga school in Mysore in 1924 and in
1936 Sivananda founded the Divine Life
Society on the banks of the holy Ganges
River. Krishnamacharya produced three
students that would continue his legacy
and increase the popularity of Hatha
Yoga: B.K.S. Iyengar, T.K.V.
Desikachar and Pattabhi Jois. Sivananda
was a prolific author, writing over 200
books on yoga, and established nine
ashrams and numerous yoga centers
located around the world.
The importation of yoga to the West still
continued at a trickle until Indra Devi
opened her yoga studio in Hollywood in
1947. Since then, many more western
and Indian teachers have become
pioneers, popularizing hatha yoga and
gaining millions of followers. Hatha
Yoga now has many different schools or
styles, all emphasizing the many
different aspects of the practice.
Different types of asanas
1. Yama
2. Niyama
3. Asana
4. Pranayama
5. Pratyahara
6. Dharana
 7. Dhayana
8. Samadhi

Rules of Yoga Asanas

1. Yoga poses should be practised in
the morning. It is better to do yoga
after taking bath.
2. Yoga poses should be performed at
peaceful and airy place.
3. Yoga poses yields more results
when done with full concentration.
4. The practice of Asana should be
increased gradually. It opens up the
body and gives elasticity.
5. We should be dressed scantily
while performing yoga but during
 winters proper clothes should be
worn.
6. It can be performed by a person of
any age. But prior to start practice,
guidance should be taken from trained
professional.
7. These exercises should be
performed with empty stomach. The
meal should be taken after at least 2
hours of yoga Aasan.
8. Pranayam should not be performed
by a sick person.
1. Tadasana (Palm Tree Pose)

Technique of tadasana
After standing join the heels and toes
and raise the arms up the knees can
also be left open according to the
width of Shoulders. Palm should be
upward and eyes should be looking
straight. Take the breath in. Then
raise the heels and lay your weight on
the toes. Pull the body up and after
sometime take the body down while
breathing out. Repeat it for 10 to 15
times.
 Benefits of tadasana
1. Helpful in strengthening the leg
muscles.
2. Helpful in increasing the height
of the children.
3. Helpful in removing leg pain.
2. Bhujangasana (Cobra Pose)

Technique of bhujangasana
It is also called as 'Sarapa Aasan'. In
this the position of body looks like a
snake. To do this Asana lie down on
the ground on your stomach, keeping
the hands close to shoulders, raise the
chest to such a level that arms gets
straight this will be done while
stretching the legs. Take the toes in
and hang the head slowly behind.
Slowly come in the initial position
repeat this 3-5 times.

Benefits of bhujangasana

1. It makes the spine flexible and

broaden the chest.
2. Makes the neck, shoulders,
chest and head more active.
3. Increase the blood circulation.
 4. It gives power and flexibility to
the body.
5. It reduces obesity.
6. It cures the liver diseases.
7. Helpful in strengthening the
digestive system.
8. Helpful in strengthening the
lung power.
3. Shalabhasana (locust pose)

Technique of shalabhasanaLie down

on the ground on your belly and put
the palms on the ground. Join both the
feet. Slowly raise the lower portion of
the waist while keeping the legs
straight. Stay in this position for
sometime. Put both your hands
beneath the stomach and raise the feet
as high as possible. The front portion
of the waist should touch the ground.
Benefits :
1. It increase the blood
circulation.
2. The spine and waist becomes
flexible.
3. It is very useful for Shoulders.
4. Many stomach diseases like
acidity. indigestion etc. are cured.
5. It increases the memory power.
6. It also cures the urinary
problems and excessive saliva.
4. Dhanur Asana :

Technique : The body takes the

shape of a bow. Lie down on the
ground on your belly. Bend the knees
backward. Hold the feet with hands
below the ankles. Take a deep breath
and raise the chest as high as possible.
Now stretch the feet, so that body
takes the shape of a bow. Stay in this
position as long as you can. While
breathing out, relax the body and
come in the initial position. Repeat
this Aasan for 3-4 times.
Benefits :
1. It makes the spine flexible and
reduce its stiffness.
2. It reduces the obesity.
3. It cure constipation and also
stomach pains.
4. It strengthens the muscles of
arms legs and stomach.
5. It increases the lung power
power and breathing process.
6. It cure the urinary diseases and
arthritis.
5. Hal Asana :

Technique : Lie straight on the

ground. keep the palms along the
body and put them straight on the
ground. Slowly lift the lower part of
body i.e. feet in a rhythm and touch
the ground behind the head with the
toes. Stay in this position for 10-15
seconds and then slowly come back to
initial position.
Benefits :
1. Helpful in strengthening the
neck muscles.
 2. Helpful in reducing weight and
back pain.
3. Strengthens the backbone
4. Improves the blood circulation.
6. Vajara Asana :

Technique : Sit on your knees. Keep

the head and waist exactly straight.
Keep your hands on the knees in such
a way that the palms should face
downward. In this asana the heels
should be exactly below the legs and
waist should be exactly straight. The
chest and neck should also be erect.
Benefits :
1. Improves memory.
2. Cures backache and chest
diseases.
3. Helpful in concentration.
4. Strengthens the thighs knees
and toes.
5. Improves the digestive system.
6. Makes the body strong.
7. Sarvang Asana :

Technique : You should lie down on

your back. Keep your hands near the
body and slowly lift the feet. Support
the back with hands and the elbows
should touch the ground at the same
time. The chin should touch the chest.
Stay in this position for some time
and slowly revert to initial position.
The persons who cannot
 perform Shirsha Asana should do
this Asana.
Benefits :
1. It improves the blood
circulation.
2. It improve the digestive system.
3. It reduces constipation.
4. It makes the body active.
5. It cure piles.

1. Chakar Asana :
Technique : After lying on the
ground on your back, spread
both the legs and slightly open
the feet. Then place both the
elbows near the head on the
ground. The palms should touch
the ground. Then slightly lift the
body and make the body round.
But the feet should touch the
ground. Stay in this position for
some time.
Benefits :
1. It increases the flexibility of
body.
2. Backbone becomes
flexible.
 3. Reduces fat.
4. Strengthens the leg, feet,
knee muscles.
5. Cures many stomach
diseases.
2. Paschimottan Asana :

Technique : Spread the legs

forward and sit on the ground.
Touch the thumbs of the feet
with the hands, slowly breathe
out and try to place the head on
the knees. Then slowly raise the
head and come back to initial
position. Repeat this Aasan for
10-15 times daily.
Benefits :
1. Helpful in reducing obesity.
2. Helpful in controlling
diabetes and back pain.
3. Strengthens the back
muscles.
4. Strengthens the thighs.
5. Cures the gas trouble or
acidity.
3. Shav Asana :

Technique : To perform Shav

Asana lie down on the ground
on the back and totally relax the
body. Breathe long and slow.
There should be a gap of at least
1 feet between the feet. Palms
should be little away from the
body and should face skyward.
Close your eyes and think that
 body is relaxing. Feel that the
body is resting. This asana
should be performed for 3-5
minutes.
Benefits
1. It cure hypertension and
mental stress.
2. It refreshes the mind and
body.
3. It removes the fatigue.
4. Pranayam
Pranayama is an appropriate
control over the process of
breathing. It refers to breathing
exercises that are used for
relaxation, concentration and
meditation. There are following
exercises of Pranayama :
1. Anulom-Vilom :
It is simple inhaling from left
nostril, stopping breath for
some time and then exhaling
from right nostril and vice
versa.

2. Kapal-bhati :
 In this, a long inhale is taken
where as forceful exhale is
done from nose with
pressure, while stomach is
vibrated in and out.
3. Bhramari :
In this, the exhalation process
combines with vibrating
sound from the throat.
4. Sitali Pranayama :
In this, the mouth and lips are
kept in an 'O' formation. The
tongue should touch the teeth
and the shape of tongue is
like a curled leaf. Then the
tongue is protruded and
 curled out of the lips. Inhale
fully and hold it for 5 seconds;
side by side neck is flexed, so
that Chin touches sternum
(chest bone). Exhale slowly.
5. Sitakari Pranayama :
In this technique, the tongue
is not curled and lips are
parted. The rest of technique
is same as of Sitali
Pranayama.
6. Ujjai Pranayama :
In this the air is inhaled
through both nostrils. Hold
the breath. Exhale slowly and
deeply till the lungs get
 empty. This activity is done
for five minutes.
7. Bhastrika Pranayama :
Bhastrika means a bellow
used in a furnace. In it the air
is forcibly drawn in and out.

General Motor Fitness Test :

Barrow’s Three-items General
Motor Ability Test Motor
abilities play a very vital role in
achieving apex position in
games and sports. Motor
fitness involves speed, agility,
power, coordination, strength
and so on. These components
of fitness are necessary for
competing at top levels. For
measuring general motor
fitness, the three-item test
battery of Barrow is used. In
this test, a battery of three
items such as standing broad
jump, zig-zag run and medicine
ball throw is used to measure
the general motor ability of an
individual. The details of
administration of these tests
are described below:
1. Standing Broad Jump (for
measuring leg strength)
Equipment and material: A mat
of 5 × 12 feet and a measuring
taps, if the mat is unmarked.
Procedure: A take-off line is
marked on the ground. The
subject stands just behind the
take-off line with the feet
several inches apart. The
subject swings the arms and
bends the knees to take a jump
in the long jump pit. Three trials
are given to the subject. The
distance is measured from the
take-off line to the heel or
another part of the body that
touches the ground nearest to
the take-off line. All jumps are
measured and the best one is
recorded.
2. Zig-Zag Run (for measuring
agility and speed) Equipment
and material: Stopwatch, five
obstacles and space enough to
accommodate the 16 × 10 feet

course. Procedure: The subject

begins from a standing start on
the command to run. The
subject runs the prescribed
pattern stated to him as quickly
as he can without gasping.
Three complete circuits are run.
The stopwatch is started when
the command to run is given
and stopped immediately when
the subject crosses the finish
line. The time is recorded to the
nearest tenth of a second.
Before running the zig& zag
run, the subject should warm
up properly. The subject should
wear proper fitting shoes with
good traction to avoid blisters
and slipping. Demonstration of
the pattern of the course should
be given by the administrator
before the beginning of the run.
 3. Medicine Ball Put (for
measuring arm and shoulder
strength) Equipment and

material: A medicine ball and

measuring taps. Procedure:
The subject stands between
two restraining lines which are
16 feet apart. In the case of
girls, a medicine ball of 1 kg is
provided, whereas in the case
of boys a medicine ball of 3 kg
is provided to be put. After that,
he/she attempts to put the
medicine ball out as far as
possible without crossing the
restraining line. He/she should
hold the medicine ball at the
junction of the neck and
shoulder then the ball should
be put straight down the
course. Three trials are given to
him/her. The best of three trials
is recorded. The distance is
computed to the nearest foot.