Welcome to the complete question and answer guide for Class 12 Yoga Chapter 1 – Introduction to Yoga and Yogic Practices. This chapter provides a deep understanding of yoga as a holistic approach to health and wellness. Whether you’re preparing for board exams or seeking conceptual clarity, these NCERT-based answers will help you grasp the purpose, elements, and types of yogic practices effectively.
Introduction to Yoga and Yogic Practices Class 12 Question Answer
Topic 1.1
Q.1 What is the meaning of shatkarma?
Answer: Shatkarma has six cleansing techniques in yoga to clean the body from the inside; these six techniques are Kaphalabhati, Trataka, Neti, Dhauti, Nauli, and Basti.
Q.2 What is the purpose and significance of shatkarma?
Answer: Shatkarma helps to remove toxins from the body, keep the body clean, balance the energies of the body, and prepare the body for meditation and pranayama.
Q.3. Write the benefits of kaphal bhati.
Answer: The benefits of kaphal bhati are
- Cleans lungs and respiratory system
- Improves digestion
- Increases energy and focus
- Reduce stress and belly fat.
Q.4 What are precautions for trataka?
Answer: The precautions for trataka are
- Do not strain your eyes.
- Blink if you feel discomfort.
- Avoid if you have an eye problem.
- Always practice in a quiet place.
Q.5 What are the techniques of jalaneti?
Answer: In jalaneti, 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?
Answer: The benefits of practicing jalaneti are
- Jal Neti removes excess mucus and impurities inside the nasal cavity.
- It reduces inflammatory conditions and builds up resistance to the atmosphere.
- Helps in preventing cold and cough.
- If practiced daily, it can cure headaches and migraines.
Q.7 What are the benefits of dhauti?
Answer: Dhauti is a cleansing technique of the stomach and digestive system.
- Removes toxins and mucus from the stomach.
- Helps with acidity, indigestion and constipation.
- Improve the digestion system.
- Refreshes the entire digestive system.
Q.8 What are the precautions of Kapalbhati?
Answer: The precautions of kapalbhati are:
- Slipped disc patients and asthma patients should avoid it.
- It should not be performed during menstruation.
Q.9 What is nauli?
Answer: It is a cleansing practice of abdominal muscles to massage and clean the 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 practising nauli?
Answer: It helps to tone and massage the entire abdominal area, including muscles, nerves, intestines, and reproductive, urinary and excretory organs. It helps to remove the toxic materials from the digestive tract.
Q.11 Define basti?
Answer: It is a method for purifying the large intestine either with or without water.
Q.12 What are the benefits of basti?
Answer: Basti helps with upcoming gastric troubles, indigestion and purification of the large intestine, which absorbs the nutrients and water from undigested waste.
Q.13: How do you perform trataka?
Answer: Trataka is a yogic eye-cleansing and concentration technique. The word ‘Trataka’ means ‘steady gazing’ in Sanskrit. In this practice, 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.
TOPIC- 1.2
Q.1 Define yoga asana and explain its principles.
Answer: A yoga asana is a physical posture which helps to develop physical, mental and spiritual well-being. The yoga asana principles include stability, breath awareness, comfort, body alignment and mental focus.
Q.2 Explain the health benefits of yoga asanas?
Answer: The yoga asanas provide many benefits, such as:
- Improved flexibility and strength
- Better posture and balance
- Reduce stress and anxiety.
- Enhanced blood circulation and digestion
Q.3 What is the meaning of asana?
Answer: The word “asana” comes from the Sanskrit word; it means “posture”. It is physical positions practised in yoga to prepare the body and mind for meditation.
Q.4 Write restricted conditions of asanas?
Answer: The restrictions of asanas are:
- Asanas should not be done under the guidance of an experienced teacher.
- Asanas should not be performed with jerks but slowly and step by step.
- The final posture should be held for some time but not beyond one’s capacity.
- The place should be clean and well ventilated.
- Always breathe through the nose, unless specific instructions are given to the contrary.
- Do not practise beyond your capacity.
- Concentrate on the effects of the asanas on the mind and the body.
- Shavasana may be performed at any point of time during asana practice, especially when feeling physically and mentally tired.
- After completing shatkarma, asanas should be performed, followed by pranayamas.
Q.5 What are the limitations for women in asana?
Answer: Normally women during the first 3 months of pregnancy should avoid all the asanas which create abdominal pressure. During the menstruation cycle, they should also avoid all the asanas.
Q.6 Explain the procedure of asanas?
Answer: The procedure of asanas is:
- Start with a warm-up.
- Start from basic to advanced. asana
- Maintain steady posture with breath awareness.
- End with a cool-down and relaxation pose like Shavasana.
Q.7 What are the precautions of asanas?
Answer: The precautions of asanas are:
- Practice in a clean place.
- Avoid heavy meals before practice.
- Always focus on breathing and alignment.
- Stop if you feel discomfort.
Q.8 Write in detail the correct time, place and duration of asana?
Answer: The details of the correct time, place and duration of asana are:
- Time: Early morning
- Place: Clean, quiet and well-ventilated area
- Duration: 20 to 60 minutes depending on capacity.
Q.9 Describe various categories of asanas?
Answer: The various categories of asanas are:
- Supine Lying Asanas: Supine Lying Asanas are helpful for improving flexibility, relaxation, and digestion. To perform lying on the back. Examples: Chakrasana, Sarvangasana, and Pawanmuktasana.
- Prone Lying Asanas: Prone lying asanas are helpful in strengthening the back and also improving spinal alignment. This asana is performed lying on the stomach. Example: Bhujangasana, Salabhasana, and Dhanurasana.
- Sitting Asanas: Sitting asanas are ideal for meditation and breathing exercises; they are helpful for building focus and posture control. Example: padmasana, vajrasana, and paschimottanasana.
- Standing Asanas: Standing asanas focus on improving balance, endurance, and flexibility. It is very beneficial for beginners. Example: Tadasana, Trikonasana, and Utkatasana.
Q.10 Write the correct season to begin the practice of pranayama.
Answer: The right season to begin the practice of pranayama can be starting to practice pranayama in the spring season, i.e., March-April, and the autumn season, i.e., Sept-Oct. One who is already in practice should continue its practice.
TOPIC- 1.3
Q.1 What is meditation?
Answer: Meditation means sitting quietly and keeping your mind calm and peaceful. It is a state of deep awareness where the mind becomes calm and still, beyond all thoughts and senses. The main purpose of meditation is to stop too many thoughts and feel peaceful inside, without falling asleep.
Q.2 Explain pranayama?
Answer: Pranayama is a science that helps to improve the flow of energies in the body using breathing. It helps us control our breath and calm the mind and body. The practice of pranayama includes three main steps:
- Purak: breathing in
- Kumbhaka: holding the breath
- Rechaka: breathing out
Q.3 Write the procedure of pranayama?
Answer: The procedures of pranayama are:
- Sit in a comfortable position.
- Close your eyes and relax your body.
- Focus on your breath and inhale deeply through the nose.
- Hold the breath.
- Exhale the breath slowly.
- Repeat the process for 5 – 10 minutes.
Q.4 What are the precautions for pranayama?
Answer: The precautions for pranayama are:
- Do not practise on an empty stomach.
- Avoid practising in polluted areas.
- Do not hold your breath for a long time.
- People with high blood pressure or heart problems should take a consultation from a doctor.
- Always start with basic techniques.
Q.5 What are the benefits of pranayama?
Answer: The benefits of pranayama are:
- Improve lung capacity.
- Reduces stress, anxiety and depression
- Enhances concentration and focus
- Balances energy levels and promotes relaxation
- Detoxifies the body by improving oxygen flow.
Q.6 Explain mindfulness meditation?
Answer: 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 and flow 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?
Answer: 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?
Answer: If the idea of clearing your mind of all thoughts stresses you out, focused meditation is great because you can focus on a sound, object, mantra, or thought. The key here is to just focus on one of these things and stay committed to that one thought or object. This is when relaxation music comes in handy. Even though you’re essentially using your mind, you’ll be amazed at how rejuvenated you feel afterwards. In our day-to-day lives, our minds really are in 10 different places at once!
Q.9 What are the benefits of meditation?
Answer: The benefits of meditation are:
- A feeling of tranquillity and freedom in daily life.
- Reduction in psychological disorders like anxiety, tiredness and depression, etc.
- Relief from various pains, such as headaches, joint pains, etc.
- Highly beneficial in insomnia.
- Increase in patience, 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.
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