Physical Education Class 11 Chapter 3 Notes

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Teachers and Examiners (CBSESkillEduction) collaborated to create the Physical Education Class 11 Chapter 3 Notes. All the important Information are taken from the NCERT Textbook Physical Education (048) class 11.

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Meaning and importance of Yoga

The word “yoga” comes from the Sanskrit word “yuj”, which means “union”. According to the Hindu scriptures, yoga represents the connection between the soul and spirit. Doing yoga can help with muscle tone, lower blood pressure, stress relief, and physical and mental health.

The benefits of yoga include

Helps the mind and body stay healthy
Support natural healing process
Yoga helps to flushes toxins from the body
Boosts confidencce and inner strength
Beneficial for children in learning and development process
Helps individuals to understand themselves better

Introduction to Astanga Yoga

Yoga is not just a physical exercise but a way of life; it is a philosophical and spiritual path that helps individuals to connect with themselves. Yoga consists of different principles which guide personal growth, mindfulness and well-being.

Yamas (Social Discipline)

Yamas have five universal practices that help us to move forward in our personal and spiritual development. It teaches us how to interact with the world.

Ahimsa (Non-violence) – Being kind to others, animals, and ourselves.
Satya (Truthfulness) – Living with honesty and integrity.
Asteya (Non-stealing) – Appreciating what we have.
Brahmacharya (Wise energy use) – Using energy responsibly.
Aparigraha (Non-possessiveness) – Letting go of attachments and material desires.

Niyamas (Self-discipline)

Niyamas Yoga deals with how we interact with ourselves and our internal world. Niyamas help the individual regulate her/his behaviour and maintain a positive environment in which to grow.

Saucha (Purity) – Keeping the body and mind clean.
Santosha (Contentment) – Finding happiness in what we have.
Tapa (Austerity) – Building strength through challenges.
Swadhyaya (Self-study) – Learning and understanding oneself.
Ishwar Pranidhan (Surrender to the Divine) – Accepting life with gratitude and devotion.

Yogic Kriyas (Shat Karma)

According to the Tridosha Theory, the human body consists of three important energies: Vata, Pitta and Kapha. Vata helps to control the movement of the body, Pitta helps to improve digestion and metabolism, and Kapha maintains the body structure. If any person having an imbalance of these energies can have health issues, Shat Kriyas in yoga have six techniques which help to purify the whole body and get good health.

a. Kapalabhati

Kapalabhati is an important part of Shat karma, sometimes known as Shatkriya. The word ‘kapalabhati’ comes from the Sanskrit word ‘kapal’, which means ‘skull’, and ‘bhati’, which means ‘shining’. It helps to positively influence the brain, according to the Gherand Samhita. It helps for mental health and lung purification and helps to improve breathing efficiency.

b. Trataka

Trataka is a meditation technique that helps to improve mental focus and visual clarity. In this meditation technique, you look at a small object like a candle flame or black dot without blinking your eyes. It helps to improve concentration, focus, vision, etc.

c. Neti

Neti helps to clean the nasal passages and improves breathing by removing impurities. There are two types of Neti:

Jala Neta (Water Cleansing): Jala Neta cleans the nasal passages using salted water and a neti pot. It is also known as nasal irrigation.
Sutra Neti (Thread Cleansing): In this technique, the waxed cotton thread is used; waxed cotton thread is inserted from the nose and pulled out from the mouth. Moving the tread back and forth cleans the nasal passages deeply.

d. Dhauti

Dhauti is an important part of the Shatkarma; it helps to clean the stomach and digestive system. It helps to remove toxins inside the body, stomach acids, etc. It is helpful in ulcers, hernias, heart disease and hypertension.

Vamana Dhauti: In Sanskrit, “Vamana” means “middle”, and “Dhauti” means “purification”. Using this yogic cleansing technique, you can clean your upper digestive and respiratory systems.
DandaDhauti: One of the cleansing techniques (shatkarmas), used to clean the oesophagus with a “stick” or danda. This kriya helps to clean the windpipe, oesophagus and stomach by inserting a rubber tube into the throat all the way down to the stomach.

e. Nauli

Nauliis one of the Kriyas or Shatkarmafrom Yoga. The exercise is claimed to serve the cleaning of the abdominal region – digestive organs, small intestine and is based on a massage of the internal belly organs by a circular movement of the abdominal muscles.

f. Basti

Basti is an important part of Shatkarma (sometimes known as Shatkriya), the yogic system of body cleansing techniques. It is intended mainly to clean the lower abdomen, especially the colon.

Pranayama and its types

Pranayama is an important part of yoga. Pranayama focuses on breathing techniques; it helps to improve mental health, the nervous system and overall well-being of the body.

Important Types of Pranayama:

Suryabhedana – Energising breath.
Ujjayi – Ocean breath for focus and relaxation.
Sheetkari & Sheetali – Cooling breath techniques.
Bhramari – Humming breath for calmness.
Bhastrika – Powerful breathing for energy.
Moorcha & Palvani – Advanced breath control techniques.
Nadishodhan – Cleansing breath for balance.

Active Lifestyle and stress management through Yoga

Diabetes cases, health issues and mental health issues have increased in India over the past decade, making India the second highest country affected by diabetes cases. These diabetes cases increase due to the changing lifestyles and due to eating habits. Yoga is a powerful tool for maintaining an active lifestyle and managing stress effectively. Yoga techniques are beneficial for physical movement, breathing techniques and mindfulness, etc.

It is essential to adopt healthy lifestyle habits to stay fit and healthy.

Taking a balanced diet
Participating in regular physical exercise
Taking adequate rest
Avoiding use of tobacco and alcohol
Fighting obesity
Overcoming stress
Making healthy friendships
Maintaining a pollution-free environment
Adopting adequate safety measures

Stress management through Yoga

Yoga is a powerful tool for reducing stress. It is a combination of breathing techniques, physical posture and meditation to calm the mind and body.

How Yoga Helps with Stress:

Breathing exercises (pranayama) regulate the nervous system and lower stress hormones.
Yoga poses (asanas) release tension, improve flexibility, and boost relaxation.
Meditation & mindfulness enhance focus, reduce anxiety, and promote emotional balance.