In Class 12 Yoga (841), the chapter “Yoga for Health Promotion” emphasizes the importance of yoga in achieving holistic health. This collection of NCERT-based questions and answers will help students understand the concept of yoga, its benefits, types, and its role in promoting physical, mental, and emotional well-being. These Q&A are tailored to support your exam preparation and enhance conceptual clarity.
Yoga for Health Promotion Class 12 Question Answer
TOPIC 3.1
1. What is stress?
Answer: Stress is the reaction of the body to a perceived challenging situation, emotional reaction, mental health and encompassing physical.
2. What is the concept of stress?
Answer: Stress is your body’s reaction to pressure or a challenge. A little stress is helpful for staying active, but too much stress can make you feel tired or sick.
3. Describe the types of stress.
Answer: A good stress has the following characteristic features:
- Motivates
- Focuses energy
- Improves performance
A bad stress has the following characteristic outcomes:
- Anxiety
- Tension
- Decrease performance
- Mental and physical problems
4. What are the causes of stress?
Answer: There may be various reasons for stress. A few of them are listed below:
- FINANCIAL PROBLEMS: Stress related to finance results in distress, which may bring up blood pressure and cause headaches, upset stomach, chest pain, insomnia, and a general feeling of sickness.
- WORK: According to the Centres for Disease Control and Prevention (CDC), people now spend 8 per cent more time at work; due to work, stress can occur.
- PERSONAL RELATIONSHIPS: There are people in our lives that cause stress. It could be a family member, an intimate partner, a friend, or a coworker.
- PARENTING: Parents are often faced with busy schedules that include a job, household duties, and raising children, which results in parenting stress.
5. What are signs and symptoms of stress?
Answer: Signs and symptoms of stress:
- Common effects of stress on mood: anxiety, restlessness, lack of motivation or focus, feeling overwhelmed, irritability or anger and sadness or depression
- Common effects of stress on your behaviour: overeating or undereating, anger outbursts, drug or alcohol abuse, tobacco use and social withdrawal.
6. Describe the effects of stress.
Answer: The effects of stress are:
- Heart & Lungs: Faster breathing and heartbeat for long-term stress can lead to high blood pressure and heart problems.
- Digestive System: Due to stress, the digestive system can be affected, which can lead to the risk of diabetes.
- Muscles: Due to stress, can cause pain and body aches.
- Reproductive System: Due to stress, it can cause irregular periods or stronger menopause symptoms in women.
- Immune System: Long-term stress makes you more likely to get sick.
7. According to WHO, what is the definition of stress?
Answer: According to WHO, “Mental health is a state of well-being in which the individual realises his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to his or her community.”
8. Write 3 types of good stress.
Answer: The three types of good stress are:
- Motivates
- Focuses energy
- Improves performance
9. Write four types of bad stress.
Answer: The four types of bad stress are:
- Anxiety
- Tension
- Decrease performance
- Mental and Physical Problems
10. Which shatkarma helps us to relieve our stress?
Answer: The shatkarma that helps us to relieve our stress are Trataka, Kapalabhati and Neti.
11. Which asana helps us to feel stress-free?
Answer: There are several yoga asanas known to calm the mind and relax the body, like Balasana, Sukhasana, Shavasana, etc.
TOPIC 3.2
1. What is obesity?
Answer: The most common nutritional or metabolic disorder. Obesity is a condition in which excess body fat accumulates to such an extent that health may be affected. It is commonly defined as a Body Mass Index (BMI) of 30 kg/m² or higher.
2. Which shatkarma helps us to reduce obesity?
Answer: The shatkarma that helps to reduce obesity are Kapalabhati, Kunjal, Agnisara, and Nauli.
3. Which asanas should we do to control obesity?
Answer: To reduce obesity, the asanas are helpful. Tadasana, Katichakrasana, Pavanamuktasana, Sarvangasana, Matsyasana, Halasana, Bhujangasana, Dhanurasana, Supta-Vajrasana, Paschimotasana, Ardhamatsyendrasana, Ushtrasana, Mandukasana, Mayurrasana, and Shavasana.
4. Which pranayama practice helps us to reduce obesity?
Answer: The pranayama that helps us to reduce obesity are Nadishodhana, Suryabhedi pranayama, Brahmari, Sitali, and Bhastrika.
5. What is hypertension?
Answer: Hypertension is the elevation of the blood pressure above normal. The levels of systolic and diastolic pressure are both risk factors. BP > 140 mmHg & Diastolic BP > 90 mmHg are generally accepted as hypertension.
6. Write a classification of hypertension?
Answer:
1. Primary Hypertension (high blood pressure in the absence of any underlying disease):
- Benign Hypertension
- Malignant Hypertension
2. Secondary Hypertension (high pressure due to some underlying disease):
- Cardiovascular Hypertension
- Endocrine Hypertension
- Renal Hypertension
- Neurogenic Hypertension
Pregnancy-induced hypertension Manifestations of Hypertension:
- Renal Failure
- Left Ventricular Failure
- Myocardial Infarction
- Cerebral Haemorrhage
7. Write the yogic management of hypertension?
Answer: The role of yoga in the management of hypertension – the aim of the treatment of hypertension should be to lower the blood pressure and to prevent further complications. The practices prescribed for the hypertension cases are kriyas, asanas, pranayama and meditation.
8. Describe the management of hypertension.
Answer: The management of hypertension is:
- Kriyas: Jalneti, Sutraneti Surya-namaskara and selected practices of yoga
- SukshmaVyayama (suryanamaskara may be avoided in severe cases)
- Asanas: Tadasana, Katichakrasana, Konasana, Uttanapadasana, Ardhhalasana, Pavanamuktasana, Vajrasana, Ushtrasana, Bhujangasana, Dhanurasana, Gomukhasana, Vakrasana, Uttanamandukasana, Shavasana.
- Pranayama: Nadishuddi, Ujjayi and Bhramari.
- Meditation: Breath Awareness, Om Chanting and Om Meditation.
- Contraindications: The topsy-turvy postures and hyperventilation breathing practices should be avoided.
9. Write down the asanas which help us to control hypertension.
Answer: The asanas which help us to control hypertension are Tadasana, Katichakrasana, Konasana, Uttanapadasana, Ardhhalasana, Pavanamuktasana, Vajrasana, Ushtrasana, Bhujangasana, Dhanurasana, Gomukhasana, Vakrasana, Uttanamandukasana, and Shavasana.
10. In hypertension, which pranayama should we do?
Answer: The yogic breathing practice known as pranayama, revitalises the body and helps to control the mind, leaving the person calm and refreshed. Relaxation helps control anxiety, hypertension and other discomforts of the mind and body. The pranayama techniques that help to reduce hypertension are Nadishuddi, Ujjayi and Bhramari.
11. In hypertension, which meditation should we do?
Answer: In hypertension, breath awareness, Om chanting and Om meditation should be used.
12. Explain lower back pain?
Answer: Low back pain is the most common cause of job-related disability and a leading contributor to missed work. Chronic back pain is a major cause of social and financial concerns, as it is associated with impaired quality of life, loss of productivity and large health care expenses.
13. Write the symptoms of lower back pain?
Answer: Symptoms of lower back pain are:
- Symptoms may range from muscle aches to shooting or stabbing pain, limited flexibility and/or range of motion or inability to stand straight.
- Occasionally, pain felt in one part of the body due to disorder or injury may “radiate” elsewhere in the body.
- Chronic back pain is measured by duration – pain that persists for more than 3 months is considered chronic. It is often progressive, and the cause can be difficult to determine.
14. Describe the causes of lower back pain.
Answer: The causes of lower back pain are:
- As age advances, bone strength and muscle elasticity and tone tend to decrease. The discs begin to lose fluid and flexibility, which decreases their ability to cushion the vertebrae.
- Pain can occur when someone lifts something which is too heavy or overstretches, causing a sprain, strain or spasm in one of the muscles or ligaments in the back.
- When the nerve roots become compressed or irritated, back pain results.
- Low back pain may reflect nerve or muscle irritation or bone lesions.
15. Write about the yogic management of lower back pain.
Answer: The yogic management of lower back pain includes:
- Om chanting and prayer
- Spinal exercise: The simple spinal movements facilitate the practice of a further range of yogic techniques by loosening the joints and muscles.
- Sukshma Vyayama: Griva-sakti-vikasaka (Strengthening the Neck) (1, 2 & 3), SkandhatathaBahu-mula-sakti-vikasaka (Developing the strength of the Shoulder-Blades and Joints), Purnabhuja-sakti-vikasaka (Developing the arms) (Exercise B, C, D, E – vikasaka & F), Kati-sakti (strengthening the Back) (1, 2, 3, 4 & 5).
- Yogasanas: Tadasana, Urdhwa Hastottanasana, Katichakrasana, Ardhachakrasana, Konasana, Uttanapadasana, Pavanamuktasana, Setubandasana, Vajrasana, Ushtrasana, Vakrasana, Ardhamatsyaen- drasana, Marjari-asana, Gomukhasana, Uttanamandukasana, Sarala Matsyasana, Bhujangasana, Shalabhasana, Dhanurasana, Makarasana, Shavasana.
- Pranayama: Nandishodhana Pranayama, Suryabhedana Pranayama, Ujjayi, Bhramari
- Special Practices: YogaNidra
- Dhyana: Meditation Tips for a Healthier Back
16. Write down the names of asanas which help us to reduce lower back pain.
Answer: The asanas which help to reduce lower back pain are Tadasana, UrdhwaHastottanasana, Katichakrasana, Ardhachakrasana, Konasana, Uttanapadasana, Pavanamuktasana, Setubandasana, Vajrasana, Ushtrasana, Vakrasana, Ardhamatsyaen- drasana, Marjari-asana, Gomukhasana, Uttanamandukasana, SaralaMatsyasana, Bhujangasana, Shalabhasana, Dhanurasana, Makarasana, and Shavasana.
17. Write down the names of pranayama which helps us to reduce lower back pain.
Answer: The pranayama which helps to reduce lower back pain are Nandishodhana Pranayama, Suryabhedana Pranayama, Ujjayi, and Bhramari.
18. Explain precautions to prevent lower back pain.
Answer: The precautions to prevent lower back pain are:
- Always stretch before exercise or other strenuous physical activity.
- When standing, keep the weight balanced on the feet.
- At home or work, make sure the work surface is at a comfortable height.
- Wear comfortable, low-heeled shoes.
- Sleep on the side to reduce any curve in the spine. Always sleep on a firm surface.
19. Explain bronchial asthma?
Answer: Asthma is a disease of the respiratory system where the airways get narrowed, often in response to a “trigger” such as exposure to an allergen, cold air, exercise, or emotional stress. This narrowing causes symptoms such as wheezing, shortness of breath, chest tightness, and coughing, which respond to bronchodilators.
20. Write signs and symptoms of bronchial asthma?
Answer: The signs and symptoms of bronchial asthma are asthma is characterised by episodic dyspnoea (difficulty in breathing), wheezing and cough. Tightness of the chest/discomfort in the chest may be seen. An attack lasts from one to several hours.
21. Write about dietary management of bronchial asthma.
Answer: The dietary management of bronchial asthma is:
- Kriyas: Jalaneti, sutraneti, kapalabhati, kunjal, vastradhouti
- Om chanting and prayer
- Suryanamaskara
- Selected practices of sukshmavyayama: Uccaranasthalatatha Visuddha chakra shuddi, Buddhitathadhriti shaktivikasaka, and Vakshasthala shaktivikasaka (1 and 2)
- Yogasanas: Tadasana, Katichakrasana, Urdhwahastottanasana, Gomukhasana, Ushtrasana, Vakrasana, Ardhamatsyendrasna, Uttanamandukasana, Bhujanasana, Dhanurasana, Sarvangasana, Matsyasana, Shavasana.
- Pranayama: Nadishodhana Pranayama, Suryabhedi Pranayama, Bhramari, Bhastrika.
- Special Practice: Yoganidra
- Dhyana: Meditation
22. In bronchial asthma, what type of asanas should we do?
Answer: The asanas we should do are like Tadasana, Katichakrasana, Urdhwahastottanasana, Gomukhasana, Ushtrasana, Vakrasana, Ardhamatsyendrasna, Uttanamandukasana, Bhujanasana, Dhanurasana, Sarvangasana, Matsyasana, and Shavasana.
23. In bronchial asthma, what type of pranayama should we do?
Answer: The pranayama we should do are Nadishodhana Pranayama, Suryabhedi Pranayama, Bhramari, and Bhastrika.
24. Explain arthritis?
Answer: Yoga is proven to help people with arthritis improve many physical and psychological symptoms. Recent scientific studies of people with various types of arthritis show that regular yoga practice can help reduce joint pain, improve joint flexibility and function, and lower stress and tension to promote better sleep.
25. Write signs and symptoms of arthritis.
Answer: The signs and symptoms of arthritis are:
- Inability to use the hand or walk.
- Feeling tiredness.
- Weight loss.
- Poor sleep.
- Muscle ache and pain.
- Tenderness.
- Difficulty in movement of joints.
26. Write down the names of asanas we should do in arthritis.
Answer: The asanas we should do in arthritis are Tadasana, Urdhwa Hastottanasana, Katichakrasana, Ardhachakrasana, Konasana, Uttanapadasana, Pavanamuktasana, Setubandasana, Vajrasana, Ushtrasana, Vakrasana, Ardh Matsyendrasana, Marjari Asana, Gomukhasana, Uttanamandukasana, Sarala Matsyasana, Bhujangasana, Shalabhasana, Dhanurasana, Makarasana, and Shavasana.
27. Write down the names of pranayama we should do for arthritis.
Answer: The pranayama we should do in arthritis are Nandishodhana Pranayama, Suryabhedana Pranayama, Ujjayi, and Bhramari.
28. What are the precautions for preventing arthritis?
Answer: As a precaution to prevent arthritis, you can do regular yoga practice, which can help reduce joint pain, improve joint flexibility and function, and lower stress and tension to promote better sleep.
TOPIC 3.3
1. Describe yoga and personality development.
Answer: Yoga is a powerful tool that helps children grow in all areas—body, mind, emotions, relationships, and spirit. It works through the five layers of personality called Koshas.
2. How does yoga develop our personality?
Answer: Yoga develops our personality like this:
- Yoga for Physical Development: Physical development means having a healthy, well-shaped body with strong muscles, flexible joints and all body systems working properly. Yoga helps to keep the body active, balanced and free from illness.
- Yoga for Cognitive Development: Cognitive development means how our brain grows and improves in areas like attention (focusing), memory (remembering), thinking and reasoning, imagination and problem-solving.
- Yoga for Emotional Development: Emotional development means learning how to understand, express, and manage our feelings in a healthy way. It also includes building good relationships with ourselves and others.
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