The Class 11 chapter “Introduction to Yoga and Yogic Practices” from the NCERT curriculum offers students a comprehensive understanding of yoga—its origin, significance, and role in achieving a balanced lifestyle. These NCERT solutions help students grasp the key concepts and objectives of yoga, including its physical, mental, and spiritual benefits. With clear explanations and well-structured answers, these solutions are ideal for both exam preparation and personal growth through yogic learning.
Introduction to Yoga and Yogic Practices Class 11 NCERT Solutions
TOPIC-1.1
1. What do you mean by yoga?
Answer: Yoga helps to balance the body, mind, and soul. It uses breathing techniques (pranayama), physical postures (asanas), and meditation to improve health and inner peace.
2. Explain the importance of yoga in your words.
Answer: Yoga is important because:
- Keep your body fit.
- Helps you stay calm and focused
- Improves breathing, digestion, and posture
- Reduces stress
- Builds a strong connection between the mind and body
3 .Describe the common terms of yoga.
Answer: The common terms of yoga.
- Asana: A physical posture or pose to improve strength
- Pranayama: Breathing control
- Mudra: Hand or body gesture
- Dhyana: Deep meditation
- Bandha: Body locks used to control energy flow
- Chakra: Energy centres in the body
4. How are asanas different from mudras?
Answer: The difference between asanas and mudras is:
Asanas are physical poses or postures, and mudras are hand or body gestures. The purpose of asanas is to improve strength, flexibility, and balance, whereasmudras control energy flow and focus the mind.
5. The process of Self Awakening Nadi is known as …
Answer: The process is called Nadi Shodhana; it means cleansing or purifying the energy channels in the body to allow free flow of prana.
6. Write the aims and objectives of yoga.
Answer: Aims: According to Maharshi Patanjali, the Yoga Sutra’s ultimate goal is to reach Kaivalya, which means absolute freedom or liberation. In this state the person becomes completely free from the cycle of karma and rebirth. In this state you realise yourself—the soul—which is peaceful and never-changing; all the things in the outside world are temporary, and true happiness comes from within.
Objectives of Yogic Practices
- To attain a higher level of consciousness
- To integrate moral values
- To practice mental hygiene
- To develop focus and concentration
- To boost self-esteem and confidence
- Strengthens the mind-body connection.
7. What is dosh?
Answer: Dosh refers to the three fundamental energies. These are Vata (Air), Pitta (Fire), and Kapha (Earth).
8. Write the parts of the body that are positively affected by yoga.
Answer: The parts of the body that are positively affected by yoga are
- Brain and Nervous System – improves focus and reduces stress
- Lungs—enhances breathing and oxygen flow
- Heart—lowers blood pressure and improves circulation
- Digestive Organs – boosts digestion and metabolism
- Muscles and Bones—improves strength, flexibility, and posture
- Joints and Spine – reduces stiffness and increases mobility
- Immune System – increases body’s resistance to diseases
TOPIC-1.2
1. Explain the roots of yoga in India.
Answer: Yoga began in ancient India over 5000 years ago. The word “yoga” comes from the Sanskrit word “yuj,” which means “to join” or “to unite.” The yoga signs were found in the Indus Valley Civilisation. Yoga was deeply connected to spiritual practices, rituals, and self-discipline.
2. Describe the history and evolution of yoga.
Answer: There are many theories associated with yoga. In the Rig Veda and some of the evidence found in the Indus-Saraswati civilisation, the “Rishi Munis” were previously doing meditation. Yoga is involved in four paths: Jnana Yoga, Bhakti Yoga, Karma Yoga, and Raj Yoga. After the Vedic Period, the great “Maharishi Patanjali” created one book, which is known as the “Patanjali Yoga Sutras.” Due to the evolution of yoga, it is divided into the following periods:
- Pre-Patanjali Period (Before 500 BC)
- Patanjali Period (500 BC to 800 AD)
- Post-Patanjali Period (800 AD onwards)
3. Elaborate on the journey of yoga from India to the world.
Answer: Yoga started in India thousands of years ago, even before any religion was created. According to old stories, Lord Shiva was the first yogi (called Adiyogi) and the first teacher (Adiguru). He shared his yogic wisdom with seven wise men called Saptarishis on the banks of a Himalayan lake called Kanti Sarovar. These seven sages then spread the knowledge of yoga to different parts of the world—like Asia, Africa, the Middle East, and South America.
4. Explain the contribution of the yoga guru in spreading yoga to the world.
Answer: Yoga has spread all over the world by great yoga teachers. B. K. S. Iyengar was the founder of the style of yoga known as “Iyengar Yoga,” which was considered one of the popular yoga types. In modern days, Sri Sri Ravi Shankar and Swami Ramdev have contributed a lot to spreading yoga to the common household.
5. Write the periods of evolution of yoga.
Answer: After the Vedic Period, the great “Maharishi Patanjali” created one book, which is known as the “Patanjali Yoga Sutras.” Due to the evolution of yoga, it is divided into the following periods:
- Pre-Patanjali Period (Before 500 BC)
- Patanjali Period (500 BC to 800 AD)
- Post-Patanjali Period (800 AD onwards)
6. Kindly note down the system created in yoga at different stages/periods.
Answer: The systems created in yoga at different stages are
- Vedic Period—Mantra Yoga, Pranayama, Yajnas (rituals)
- Pre-Classical—Jnana Yoga, Bhakti Yoga, Karma Yoga (as seen in Bhagavad Gita)
- Classical Period – Ashtanga Yoga (8 limbs by Patanjali)
- Post-Classical – Hatha Yoga, Tantra Yoga, Kundalini Yoga
- Modern Period—Iyengar Yoga, Ashtanga Vinyasa, Power Yoga, Therapeutic Yoga, etc.
Topic 1.3
1. What are the basic rules of yoga?
Answer: Yoga also has some basic rules. These rules should be followed in order to get optimum results from yoga. Some of the basic rules are:
- Age of Yoga: Yoga has no age limit; a person of any age can perform yoga.
- Ideal Place for Yoga: Yoga has to be performed in a quiet and properly ventilated room.
- Ideal clothes for yoga: Wear loose, light, and comfortable clothes during yoga practice.
- Yoga Mat for Exercise: Yoga mats made of natural materials as well as folded blankets can be used for doing yoga. Blankets work as good insulators between your body and the earth.
- Ideal Diet for Yoga: There is no specification or diet rule for yoga. Eat natural food.
- Condition of Stomach: It is recommended that your stomach be empty while doing yoga. If not possible, then give a 3- to 4-hour gap after your last meal for doing yoga.
- Way of breathing: During yoga, you should breathe through your nose, not from the mouth.
- Body Condition While Doing Yoga: The body should be free from fever or any other disease. If anyone is suffering from any disease, then consult with a doctor before practicing yoga.
- Asanas in Inverted Position: The female practitioner should avoid doing any type of inverted position yoga, such as Shirshasana or Sarvangasana, during her period.
- Pain in Body While Doing Yoga: If your body is getting pain, then you should immediately stop yoga and inform your instructor about it.
2. Write unity in diversity.
Answer: “Unity in diversity” means people can be united even though they are different in culture, language, religion, ideas, or appearance. These differences help to make our relationships and society richer and stronger. The more complex unity is based on the understanding that difference enriches human interactions.
- One should practice yoga calmly without any haste or exhaustion.
- One should try to practice yoga every day regularly, preferably at the same time.
- While practicing yoga, one should concentrate on yoga alone and try to keep away the other thoughts.
3. Explain the don’ts of yoga.
Answer: The don’ts ‘s of yoga are
- Women have to avoid it during menstruation or pregnancy.
- Don’t eat right before yoga.
- No shower or water immediately after yoga.
- Skip the yoga if you are not feeling well.
- No heavy workouts after yoga.
- Avoid dirty or smelly places for yoga.
- Don’t practice during strong winds or storms.
3. Describe the benefits of yoga.
Answer: The benefits of yoga are
- Improvement in immunity—protection from diseases
- Healthy Heart – Protection from Heart Problems
- Improved Body Flexibility – Protection from Injury
- Improved body posture
- Positivity in mind—protection from hypertension, depression, etc.
- Weight reduction/weight increase – Body attains ideal body weight
- Improved Muscle Strength
- Improved Vitality
Topic 1.4
1. Describe all streams of yoga.
Answer: Primarily, yoga has four paths. The Bhagavad Gita has details on the four paths. All four paths have their own renowned followers. There are four paths listed below—
- Raj Yoga
- Bhakti Yoga
- Janana Yoga
- Karma Yoga
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