Yoga is an ancient Indian practice that integrates physical, mental, and spiritual disciplines. It aims to promote overall well-being and harmony between the body and mind. In modern times, yoga is widely recognized for its role in preventive health care, stress management, and lifestyle improvement.
Yoga for Health Promotion Class 11 Notes
Brief introduction to human body
Human Body is a very complex machine. It works well when all of its components works in tandem and remain in good condition. We can divide Human Body in following systems –
- Skeletal System
- Cardiovascular System
- Muscular System
- Digestive System
- Endocrine System
- Nervous System
- Respiratory System
- Immune & Lymphatic System
- Urinary System
- Female Reproductive System
- Male Reproductive System
Skeletal System
The adult human body has 206 bones. These bones are divided into two main parts: The axial skeleton has 80 bones in the following regions: skull, hyoid, auditory ossicles, ribs, sternum, and vertebral column. The appendicular skeleton has 126 bones in the following regions: upper limbs, lower limbs, pelvic girdle, and pectoral (shoulder) girdle.
- Skull: The skull has 22 bones; 21 bones are fused, which do not move, and 1 bone called the mandible (lower jaw) is movable. In children, the skull bones are not fully fused so the brain can grow.
- Hyoid: The hyoid bone is a small U-shaped bone in the neck. This is the only bone in the human body that does not touch any other bone. This bone is helpful for keeping the airway open and supporting the tongue muscles.
- Auditory ossicles: The vertebral column (spine) has 26 bones, which are called vertebrae. These bones protect the spinal cord and support the body.
- Ribs and Sternum: The sternum bone is found in the centre of the chest; it is a flat and thin bone. It helps to connect ribs using costal cartilage (soft, flexible tissue). The sternum and ribs also help to protect the heart and lungs.
- Vertebral column: The vertebral column is made up of 33 small bones called vertebrae; it also protects the spinal cord and supports the body for standing, bending, and moving.
- Pectoral girdle and upper limb: The pectoral girdle connects the arms to the main skeleton. The pectoral girdle is made of 2 clavicles (collarbones) and 2 scapulae (shoulder blades). Upper limb means your arm from the shoulder to fingers. It has 30 bones on each side and is divided into 4 parts.
- Pelvic Girdle and Lower Limb: The pelvic girdle is made of 2 hip bones, left and right; it connects the leg to the main skeleton and supports the weight of the upper body and helps in standing and walking. Bones of the lower limb are the femur, patella, tibia, fibula, and talus.
Cardiovascular System
The cardiovascular system includes the heart and blood vessels like arteries, veins, and capillaries, including 5 litres of blood. The cardiovascular system carries oxygen to all parts of the body, delivers nutrients from food, transports hormones, and also removes waste like carbon dioxide. The heart is a strong muscle that pumps blood through the body nonstop; it pumps over 5 litres of blood every minute.
The heart
The heart is a muscular organ that pumps blood in the body. It is located in the middle of the chest between the lungs. The bottom point of the heart is called the apex and points to the left side. The top part is called the base, where big blood vessels are connected, like the aorta, vena cava, pulmonary trunk, and pulmonary veins.
Blood Vessels
Blood vessels have hollow spaces and carry blood all over the body. Blood vessels help to move oxygen and nutrients in the body and also remove waste like carbon dioxide. There are three types of blood vessels. Arteries carry blood from the heart, veins carry blood back to the heart, and capillaries connect arteries and veins and help to exchange gases.
Muscular System
The muscular system helps the body move; it includes 700 muscles attached to bone. Muscles make up about half of your body, and each muscle is made of muscle tissue, blood vessels, tendons, and nerves. There are three types of muscle tissue: smooth, cardiac, and skeletal.
Smooth muscle
Smooth muscle is found inside organs like the stomach, intestines, and blood vessels. This muscle is called visceral muscle, and it is found in internal organs. It is the weakest type of muscle but works nonstop to move food and blood.
Cardiac Muscle
Cardiac muscle is found only in the heart. Helps the heart pump blood all over the body. The cells of cardiac muscle are branched X- or Y-shaped cells slightly connected together by special junctions called intercalated discs. Intercalated discs are made up of finger-like projections from two neighbouring cells that interlock and provide a strong bond between the cells.
Skeletal Muscle
Skeletal muscles are the only voluntary muscles. Skeletal muscles help us do actions like walking, talking, writing, and smiling. These muscles are attached to bones. When they contract (tighten), they pull bones and help us move.
Digestive System
The digestive system is a group of organs working together to convert food into energy and basic nutrients to feed the entire body. Food passes through a long tube inside the body known as the alimentary canal or the gastrointestinal tract (GI tract).
Mouth
Food begins its journey through the digestive system in the mouth, also known as the oral cavity. Inside the mouth are many accessory organs that aid in the digestion of food—the tongue, teeth, and salivary glands. Teeth chop food into small pieces, which are moistened by saliva before the tongue and other muscles push the food into the pharynx.
Teeth
Teeth are living organs, and they have nerves and a blood supply. Humans have 32 teeth. Teeth are hard organs and are found in the front and sides of the mouth. The main job of the teeth is to cut and grind food into smaller pieces for digestion.
Tongue
The tongue is a small organ made up of several pairs of muscles covered in a thin, bumpy, skin-like layer. The outside of the tongue contains many rough papillae for gripping food as it is moved by the tongue’s muscles. The taste buds on the surface of the tongue detect taste molecules in food and connect to nerves in the tongue to send taste information to the brain.
Salivary Glands
Surrounding the mouth are 3 sets of salivary glands. The salivary glands are accessory organs that produce a watery secretion known as saliva. Saliva helps to moisten food and begins the digestion of carbohydrates. The body also uses saliva to lubricate food as it passes through the mouth, pharynx, and oesophagus.
Pharynx
The pharynx, or throat, is a funnel-shaped tube connected to the posterior end of the mouth. The pharynx is responsible for the passing of masses of chewed food from the mouth to the oesophagus. The pharynx also plays an important role in the respiratory system, as air from the nasal cavity passes through the pharynx on its way to the larynx and eventually the lungs.
Oesophagus
The oesophagus is a muscular tube connecting the pharynx to the stomach that is part of the upper gastrointestinal tract. It carries swallowed masses of chewed food along its length. At the inferior end of the oesophagus is a muscular ring called the lower esophageal sphincter, or cardiac sphincter.
Stomach
In an average person, the stomach is about the size of their two fists placed next to each other. This major organ acts as a storage tank for food so that the body has time to digest large meals properly. The stomach also contains hydrochloric acid and digestive enzymes that continue the digestion of food that began in the mouth.
Small Intestine
The small intestine is a long, thin tube about 1 inch in diameter and about 10 feet long that is part of the lower gastrointestinal tract. It is located just inferior to the stomach and takes up most of the space in the abdominal cavity. The entire small intestine is coiled like a hose, and the inside surface is full of many ridges and folds.
Liver and Gallbladder
The liver is a large, triangle-shaped organ on the right side and below the diaphragm. It is the second largest organ. It makes the yellow-green fluid called bile. Bile helps break down fats in the small intestine. The gallbladder is a small pear-shaped organ located just behind the liver. It helps to store extra bile made by the liver. When food enters the small intestine, the gallbladder releases bile to help the digestion.
Pancreas
The pancreas is a long, soft gland located behind and below the stomach. It is about 6 inches long. It produces digestive enzymes that are sent into the small intestine. These enzymes help to break down food into smaller parts.
Large Intestine
The large intestine is a long, thick tube about 2 ½ inches in diameter and about 5 feet long. It is located just inferior to the stomach and wraps around the superior and lateral border of the small intestine. The large intestine absorbs water and contains many symbiotic bacteria that aid in the breakdown of wastes to extract some small amounts of nutrients.
Endocrine System
The endocrine system is a network of glands that produce hormones. These hormones act like chemical messengers that travel through the blood to control many body functions. Glands release hormones directly into the blood.
Hypothalamus
The hypothalamus is a small part of the brain. The hypothalamus balancesbody functions like temperature, hunger, thirst, and sleep. It helps to control emotions and behaviour. regulates body temperature. The hypothalamus contains special cells called neurosecretory cell neurones that secrete hormones.
- Thyrotropin-releasing hormone (TRH)
- Growth hormone-releasing hormone (GHRH)
- Growth hormone-inhibiting hormone (GHIH)
- Gonadotropin-releasing hormone (GnRH)
- Corticotropin-releasing hormone (CRH)
- Oxytocin
- Antidiuretic hormone (ADH)
Pituitary Gland
The pituitary gland is a pea-sized gland located below the hypothalamus. It is also called the “master gland” because it controls many other glands in the body. It is surrounded by blood vessels that carry its hormones throughout the body.
Pineal Gland
The pineal gland is a tiny pinecone-shaped gland in the brain. It is located behind the thalamus near the centre of the brain. It produces a hormone called melatonin. Melatonin controls your sleep-wake cycle.
Thyroid Gland
The thyroid gland is a butterfly-shaped gland located at the base of the neck and wrapped around the lateral sides of the trachea. The thyroid gland produces 3 major hormones:
- Calcitonin
- Triiodothyronine (T3)
- Thyroxine (T4)
Parathyroid Glands
There are 4 tiny parathyroid glands located behind the thyroid gland in the neck. Parathyroid glands produce a hormone called PTH (parathyroid hormone). PTH helps to keep the calcium level in the blood balanced.
Adrenal Glands
There are two adrenal glands, one on top of each kidney. Each gland has 2 parts: the adrenal cortex (outer layer) and the adrenal medulla (inner layer). Adrenal glands produce androgen hormones, which help with growth and development and male traits like deeper voice and facial hair.
Note: In males most androgens come from the testes, not the adrenal glands.
Gonads
Gonads are the sex glands: testes in males and ovaries in females. It helps to produce sex hormones; these hormones control puberty, reproduction, and secondary sex characteristics.
Role of yoga for health promotion
- Improves flexibility
- Builds muscle strength
- Improves body posture
- Prevents cartilage and joint breakdown
- Protects Spine
- Betters your bone health
- Increases your blood flow
- Drains your lymph and boosts immunity
- Ups your heart rate
- Drops your blood pressure
- Regulates your adrenal glands
- Makes you happier
- Creates a healthy lifestyle
- Lowers blood sugar
- Helps you focus
- Relaxes your system
- Improves your balance
- Regulates your nervous system
- Releases tension from your limbs
- Helps you sleep deeper
- Boosts your immune system functionality
- Gives your lungs room to breathe
- Prevents IBS and other digestive problems
- Gives you peace of mind
- Increases your self-esteem
- Eases your pain
- Gives you inner strength
- Connects you with guidance
- Connects you with guidance
- Helps keep you drug-free
- Builds awareness for transformation
- Benefits your relationships
- Guides your body’s healing in your mind’s eye
- Keeps allergies and viruses at bay
- Helps you serve others
- Encourages self-care
- Supports your connective tissue
- Uses the placebo effect to affect changes
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