Physical Education Chatpter Yoga

8/8/2020
AVICHAL SRIVASTAVA
PGT Physical Education
CHAPTER 5
Daffodils Public School YOGA
(Lohiya Talab ,Mirzapur)
AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION
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UNIT - 5
YOGA
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MeANING ANd IMpOrTANce Of

YOGA:
The term ‘yoga’ is derived from a
Sanskrit word ‘Yuj’ which means
join or union. In fact, joining the
individual self with the divine or
universal spirit is called yoga.
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defINITIONS :
Patanjali: ‘Checking the impulses of mind
is Yoga.’
Mahrishi Ved Vyas: ‘Yoga is attaining
trance.’
In Bhagwat Gita, Lord Krishna says, “Skill
in actions or efficiency alone is yoga.”
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IMpOrTANce Of YOGA
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eleMeNTS Of YOGA:
Around 147 BC, Patanjali developed a system of yoga that contains Eight steps
also known as ‘Ashtanga Yoga.
1. YAMA
2. NIYAMA
3. ASANA
4. PRANAYAMA
5. PRATYAHARA
6. DHARNA
7. DHYANA
8. SAMADHI AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION
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INTrOdUcTION TO
ASANAS, prANAYAMA,
MedIATION ANd YOGIc
KrIYAS
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ASANA
Asana is ‘to be seated in a position
that is firm and relaxed’ for
extended periods.
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prANAYAMA:
Pranayam means extension of the breath of
extension of the life force. ‘Prana’ means life
force and ‘Ayama’ means control. There are
three parts of Pranayama:
1. Purka – Means inhalation
2. Rechaka – Means exhalation
3. Kumbhaka – Means retaining the breath
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TYpeS Of prANAYAMA
Suryabedi
Ujjayi
Sheetkari
SheetlI
Bhastrika
Bhramari AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION
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MedITATION
Meditation means concentration of
mind, resulting in Samadhi.
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YOGIc KrIYA
Yogic Kriya are cleansing techniques that cleanses various internal as
well as external organs of the body. There are six yogic kriyas also
known as ‘Satkarm Kriyas’.
1. Neti
2 .Dhauti Kriya
3. Basti Kriya
4.Kapalabhati Kriya
5.Trataka Kriya
6.Nauli Kriya AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION
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YOGA fOr cONceNTrATION

ANd relATed ASANA
Sukhasana Gradually strengthens muscles of the
back and improves body posture. Being a
meditative pose it has relaxing effects on mind and
body. it Works as a preparatory pose for more
difficult meditative poses. it Builds physical and
mental balance. It Helpful in reducing stress and
anxiety.
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TAdASANA
Tadasana, it comes from the Sanskrit words
“tada” means “mountain”. It is a simple standing
posture, which forms the basis for all the standing
asanas. In this asana body looks like a palm tree
that the reason it is also known as “Mountain
Pose”.
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BeNefITS Of TAdASANA
One of the best yoga poses to increase height.
Stimulates nervous system.
Improves body posture and balance.
Regulate the menstrual cycle in women.
Tone your buttocks and abdomen.
Strengthens your ankles, knees, thighs, arms, and legs.
Improves the function of the respiratory and digestive system.
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pAdMASANA
Padmasana recognized as Lotus Pose in English is a
meditative posture and requires a lot of practice to
be mastered. The Sanskrit name Padmasana is
derived from two words, the first
Padma, meaning Lotus and the second
Asana, meaning Posture another name of
padmasana is lotus pose.
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BeNefITS Of pAdMASANA
• Opens up the hips.
• Stretches the ankles and knees.
• Calms the brain.
• Increases awareness and attentiveness.
• Keeps the spine straight.
• Helps develop good posture.
• Eases menstrual discomfort and sciatica.
• Helps keeps joints and ligaments flexible
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ShAShANKASANA
Shashakansana (Rabbit Pose) meaning, steps,
precautions, and benefits. Share. Shashakansana or
Balasana known as Child's Pose, Hare Pose or Rabbit
pose in English is a relaxation pose. The Sanskrit
name Shashakansana is derived from two words,
Shashank+Asana; where Shashank stands for moon
and asana stands for posture
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BeNefITS Of
ShAShANKASANA
•Relaxing posture.
•Tones the pelvic muscles.
•Stimulates the abdomen organs.
•Massages the abdominal muscles.
•The Rabbit pose Can help in sexual disorders.
•Shashankasana Gives a good relaxing stretch to
the spine AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION
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NAUKASANA
Naukasana is comprised of two words-Nauka means Boat and
Asana indicates Yoga pose. Since, it is having the shape of boat
hence the name is Naukasana. Navasana is one of the few Yoga
poses that can be performed both lie on your back (Supine
position) as well as stomach (Prone position). Boat pose is very
good from health point of view as it is not only stretches the
abdominal muscles in fact tones all the vital organs of the
abdomen. It is helpful to treat pancreas, liver, kidney and
gastric juices related problems.
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BeNefITS Of NAUKASANA
•Regulates the function of pancreas, liver, and
lungs.
•Strengthens abdominal muscles
•Good for a diabetes patient to maintain the
sugar level.
•Improves the blood circulation
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VrIKShASANA
Vrikshasana has taken from Sanskrit word
Vrska ( वृ ासन). It comprises two words
Vriksh means tree and asana indicating towards
a Yogic posture. If somebody
pronounced Vrikshasana, it should be as vrik-
shah-sana. While performing, it gives the true
spirit of tree, thus named as tree pose
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BeNefITS Of VrIKShASANA
•Improves balance and stability in the legs.
•Strengthens the ligaments and tendon of
the feet.
•Strengthens and tones the entire standing
leg,
•Assists the body in establishing pelvic
stability
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GArUdASANA
Garudasana is an asymmetric position in which
one leg, say the right, is crossed over the left,
while the arm on the opposite side, say the left, is
crossed over the right, and the palms are pressed
together. Like all poses on one leg, it demands,
and may help to build, balance and
concentration.
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BeNefITS Of
GArUdASANA
•Strengthens and stretches the ankles and
calves.
•Stretches the thighs, hips, shoulders, and
upper back.
•Improves concentration.
•Improves sense of balance
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relAXATION TechNIQUeS
TO IMprOVe
cONceNTrATION -YOG
NIdrA
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hOW TO perfOrM YOG NIdrA

1. Lie down straight on your back in Corpse Pose (Shavasana). Close your eyes and relax. Take a
few deep breaths in and out. Remember to take slow and relaxed breaths, and not ujjayi breaths.
2. Start by gently taking your attention to your right foot. Keep your attention there for a few
seconds, while relaxing your foot. Then gently move your attention up to the right knee, right
thigh and hip. Become aware of your whole right leg.
3. Gently, repeat this process for the left leg.
4. Take your attention to all parts of the body: genital area, stomach, navel region chest
5. Take your attention to the right shoulder and right arm, palms and finger then repeat this on
the left shoulder and left arm, thro, face and finally the top of the head.
6. Take a deep breath in, observe the sensations in your body, and relax in this still state for a few
minutes.
7. Now, slowly becoming aware of your body and surroundings, turn to Your right side and
keep lying down for a few more minutes. Rolling over to the right side makes the breath low
through the left nostril which helps cool the body.
8. Taking your own time, you may then slowly sit up, and whenever you feel comfortable, slowly
and gradually open your eyes.
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BeNefITS Of YOG NIdrA

1. It helps in relieving muscular, emotional, and mental tension.
2. Yoga nidra relaxes the mind by relieving stress and anxiety.
3. It treats insomnia, psychological disorders, and psychosomatic
diseases.
4. It trains the mind and helps in enhancing memory and increasing
learning capacity.
5. Yogic sleep also results in increased energy levels.
6. It heals endocrinal imbalances and ensure
7. Yoga nidra not only detoxidfies the body.
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ThANK YOU
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8/8/2020

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

MeANING ANd IMpOrTANce Of

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

YOGA fOr cONceNTrATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

hOW TO perfOrM YOG NIdrA

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

BeNefITS Of YOG NIdrA

AVICHAL SRIVASTAVA (PGT) PHYSICAL EDUCATION

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