Subject: YOGA FINAL EXAMINATION

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EAFJDAFNBKJNDCV Time: 2:00
Marks: 50 GKNDV
Class: XI Mins
KEEEEEEEEXAMEX Date: 20.02.2024
ANSWER KEY
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This question paper consists of Five AMSectionsEEXAM

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iv)
SECTION-A
1.b 2.b 3.b 4.d 5.b 6.a 7.b 8.d 9.c 10.d 11.b 12.c 13.a 14.b 15.b 16.a 17.c 18.c 19.b 20.b 21.b
22.b 23.c 24.c 25.a 26.c 27.a 28.d 29.d 30.c

SECTION-B
1. Definition of Yoga according to Patanjali Yoga Sutra “Sage Patanjali’ in the Yoga Sutra defines yoga as
the inhibition or restraint of modifications of the mind (Yoga Chitta Vritti Nirodhah) or checking the
impulses of mind is known as Yoga.
2. SUKSHAMA VYAYAMA

Yogic Sukshama Vyayam is expected to boost micro-circulation. As a result, it is hoped that these
techniques will assist the learner in increasing circulation to the nervous system, particularly in the
brain, as well as other systems of the body.
One should not immediately begin practicing yoga after coming to class. To get best results from Yoga,
do the following preparatory exercise.

3. MUDRAS AND BANDHAS

Explains the mudras (gestures) and bandhas (locks) that aid in awakening kundalini power, which leads
to enlightenment. These are as follows:

(i) Maha Bandha (ii) Khechari Mudra (iii) Uddiyana Bandha (iv) Mula Bandha (v) Jalandhara Bandha
(vi) ViparitaKarani Mudra (vii) Vijroli (viii) Sahjoli (ix) Amroli (x) Shaktichalana
4. The hollow organs that make up the GI tract are the mouth, oesophagus, stomach, small intestine,
large intestine, and anus. The liver, pancreas, and gallbladder are the solid organs of the digestive
system.
5. Pituitary Gland:
The pituitary gland, also known as the hypophysis, is a tiny gland with a diameter of one centimetre, or
about the size of a pea. As it lies in the sella turcica, a depression in the sphenoid bone, it is nearly
covered by bone. A short stalk called the infundibulum connects the gland to the hypothalamus of the
brain. The anterior lobe (adenohypophysis) and the posterior lobe (hypophysis) are two separate areas
of the gland (neurohypophysis). The activity of the adenohypophysis is regulated by hormones released
by the hypothalamus. Nerve stimulation is used to control the neurohypophysis.

6. These Panchkosha are five as under:

1. Annamaya kosha (Physical Sheath)

2. Pranamaya kosha (Energy Sheath)

3. Manamaya kosha (Mental Sheath)

4. Vijnanamaya kosha (Wisdom Sheath)

5. Ananadmaya (Bliss Sheath)

The 'maya' in each kosha's it actually means 'consists of'.

SECTION-C
1. HOLISTIC APPROACH OF YOGA TOWARDS THE HEALTH AND DISEASES

The numerous approaches of yoga towards health and diseases are stated as under:

1. Improves posture: Long durations of sitting at a desk can injure your spine and leave you fatigued at
the end of the day. Certain yoga asanas can help you improve your posture while also preventing neck
and lower back issues.

2. Increases Flexibility: When was the last time you wished you could just reach out and touch your toes
instead of bending forward? Yoga may be able to help you achieve your goal. Yoga can help you become
more flexible while also allowing you to perform more difficult asanas.

3. Builds Muscle Strength: Yoga may help to improve weak muscles in the body. It promotes muscle
toning, which reduces muscle strain.

4. It improves Bone Health: Weight-bearing workouts strengthen the bones, which helps to avoid
osteoporosis. Many yoga positions require you to carry your own body weight while moving downward
or upward. The strength of your arm bone improves as a result of this. Yoga can also aid in the
development of bone density in the vertebrae.
5. It improves Standard of Living: Yoga as an additional therapy has been shown to improve the quality
of life for many people. Regular yoga practise helps to keep one's mind tranquil, mood swings and
exhaustion in check, and overall quality of life Improved.

6. It is recommended for a Healthier Lifestyle: Yoga not only aids in the burning of calories, but also in
the spiritual and emotional upliftment of those who practise it. Yoga is the only way to become steady
and powerful not only physically, but also emotionally and spiritually. It aids in the pursuit of a better
lifestyle.

7. Boosts Metabolism: Yoga helps you maintain your body's vitality while also keeping it fit. It
encourages you to eat healthily and enhances your body's metabolic system.

8. Helps in Lowering blood Sugar: Yoga not only helps to lower blood sugar levels but it also helps to
raise good cholesterol while lowering bad cholesterol. It helps you lose weight and improves your insulin
sensitivity

9. Increases blood flow: The relaxation exercises in yoga regulate blood flow to all parts of the body.
Handstands help to restore venous blood from the lower body to the heart, where it can be pumped
back to the lungs and oxygenated.

10. Keeps Diseases at Bay: Yoga exercises aid in the immune system's strengthening It not only helps to
destroy numerous viruses that we pick up when the seasons change, but it also helps to build our
immune system.

11. Increases Self-esteem: Yoga will allow you to explore a different aspect of yourself. It makes you feel
good about yourself and encourages you to take a positive attitude about life.

12. Improves Lung Function: A variety of breathing exercises are said to improve lung function. Long-
term practise of these exercises may be able to help people with respiratory problems. It also causes
your lungs to increase in size.

13. Helps Sleep Better: Yoga relieves tension and builds a routine, allowing for a regular sleeping
pattern. The body that is calm sleeps more deeply and peacefully.

14. Controls Body Weight: Suryanamaskar and Kapal Bhati pranayama are great for losing weight.
Furthermore, as we practise yoga on a regular basis, we tend to become more attentive to our body
needs. As a result, we can monitor our calorie intake and body weight.

15. Best Solution for Stress Relief: A few minutes of everyday Yoga activities, such as asanas,
pranayama, and meditation, can help the body and mind relax. Yoga is the most effective approach to
relieve tension.

16. Peace of Mind: We all appreciate visiting places that are peaceful, serene, and filled with natural
beauty. We have no notion that serenity can be found within us at any time of day, and that we can take
a brief vacation to find it. Yoga is also one of the most effective ways to relax an overworked mind.

17. Improves Immunity: Our approach seamlessly integrates the body, mind, and spirit. An irregularity
in the body has an impact on the mind, and mental discontent or restlessness might manifest as a
physical ailment. Yoga movements massage the organs and muscles, while breathing techniques and
meditation help to relieve stress and improve immunity.
2. AAHARA Shrimadbhagvadgita classifies three types of Yogic Diet

Aahara is divided into three qualities by ancient yogis: Sattvika, Rajsika, and Tamasika. Sattvika Ahara is
good to ingest because it benefits both the mind and the body.

(i)Sattvika diet: Sattvika favours foods that increase longevity, mental essence, quality, wellbeing, and
charm, as well as those that are pleasant, unctuous, steady, and heart-warming. Sattvika Aahara is a
type of food that promotes mental calmness and stability.Whole grains (carbohydrates), pulses, nuts,
and seeds (proteins), fresh leafy foods (nutrients and minerals). herbs, and natural sweeteners such as
honey (in modest amounts) are all included in the Sattvika diet.

(ii)Rajasika diet: "Rajsic meals are bitter, sour, salty,overly hot, pungent, dry, and scorching, producing
discomfort, depression, and illness. Rajasika is a Rajasika (food that stimulates the mind but also causes
imbalances between the mind-body equilibrium). In a yogic eating regimen, Rajasika foods should be
avoided: these include: Caffeinated beverages, such as tea and coffee, highly processed foods, and
artificial food additives anything that irritates the mucous membranes, such as hot chilli. Garlic, onion,
mushrooms, and other ingredients.

(iii) Tamasika diet: The food known as tamasic contains substantial food items that produce weariness
or sloth in a person. It is not totally cooked, flavourless, smelly, additional food by others, not fit as a
donation. Individuals suffering from chronic depression should avoid such foods. Red meat, alcohol,
rotten food, overripe or unripe organic goods are all part of the tamasic diet. Food that has been
burned, food that has been highly processed, and food that has been fermented.

3. EXCRETORY SYSTEM (Urinary System)

The kidneys, ureters, urinary bladder, and urethra constitute the urinary system. The kidneys filter the
blood to remove waste and produce urine. The urinary tract is composed of ureters, urinary bladder,
and urethra, which act as a plumbing system to drain urine from the kidneys, store it, and then release it
during urination. The urinary system is responsible for maintaining the homeostasis of water, ions, pH,
blood pressure, calcium, and red blood cells, in addition to filtering and removing waste from the body.
Urinary system also maintain the homeostasis of water, ions, pH blood pressure and calcium. It is made
up of organs like kidneys, ureters, urinary bladder, urethra:

(i)Kidneys: The major organ of excretory system is the kidneys. Every human being has a pair of kidneys.
They Medulla- are placed at the level of the liver on each side of the spine. Three areas constitute the
kidneys. The outer layer of the kidney is called the renal cortex. The inner layer of the kidney is the renal
medulla. The renal pelvis sresponsible for transporting urine from the kidney to the ureter. Nephron

(ii)Ureters: Urine is transported from the kidneys to the urinary bladder through the ureters, which are a
pair of tubes. The ureters are roughly 10 to 12 inches long and run parallel to the spinal column on both
sides of the body. Urine is moved toward the urinary bladder by gravity and peristalsis of smooth muscle
tissue in the ureter walls. The ureters' ends extend slightly into the urinary bladder and are sealed by the
ureterovesical valves at the site of entry into the bladder. The kidneys are protected by these valves,
which prevent urine from returning to them.
(iii)Urinary Bladder: The urinary bladder is a hollow sac-like structure used to store urine. The urinary
bladder is placed near the inferior end of the pelvis, along the body's midline. Urine enters the urinary
bladder through the ureters, gradually filling the hollow space and stretching the bladder's elastic walls.
The bladder's walls can extend to accommodate anywhere between 600 and 800 millilitres of urine. The
act of excreting urine from the body is known as micturition. The ureters. one from each kidney, deliver
urine to the bladder. Furthermore, the bladder's position in the body changes between men and
women.

(iv)Urethra: The urethra is a tube that transports urine from the bladder to the outside of the body. The
female urethra is approximately 2 inches long and finishes superior to the vaginal entrance and inferior
to the clitoris. The urethra is approximately 8 to 10 inches long in males and finishes at the tip of the
penis. The urethra, which transports sperm from the body to the penis, is also a part of the male
reproductive system. The internal and external urethral sphincter muscles govern the flow of urine via
the urethra. The smooth muscle internal urethral sphincter opens Involuntarily when the bladder
reaches a specific level of distention. The opening of the internal sphincter results in the sensation of
needing to urinate. The external urethral sphincter is made of skeletal muscles and may be opened to
allow urine to pass through the urethra or may be held closed to delay urination

4. PATANJALI YOGA SUTRAS

The majority of people are unaware of yoga's fundamental meaning and goal, which is "the ability to
manage mental disturbances." Sage Patanjali presented us with this simple and succinct definition in the
Yoga Sutras of Patanjali more than three thousand years ago. Patanjali has presented a very scientific
and practical exposition of the concept and practise of yoga in the Yoga Sutras. One of the most
essential sections of the book describes "ashtanga yoga," or the Eight Limbs of Yoga, which provides
practical guidance for accomplishing the purpose of yoga.

The majority of today's yoga, known as Hatha Yoga, consists of physical postures (asanas) and breathing
exercises (pranayama). As you can see from the list of eight limbs, asana and pranayama are only two of
the eight limbs that assist build a firm foundation for accomplishing the goals of yoga. To create a
completely integrated yoga practice and reach the ultimate goals of yoga, however, all eight limbs of
yoga must be included in some way in one's daily routine.

Despite the fact that yoga is addressed in several ancient books such as the Vedas, Upanishads, and the
Bhagavad Gita. Sage Patanjali is credited with putting together a formal, unified yoga philosophy.
Patanjali's Yoga Sutras provide the essence of yoga philosophy and teachings in a highly scientific and
organised presentation. Patanjali's Yoga Sutra is one of the six darshanas of Hindu philosophy and a
significant milestone in the history of Yoga. The book contains 195 aphorisms (sutras), which are short.
pithy words that are easy to remember. The Yoga Sutras, despite their briefness, area hugely significant
text that is just as relevant to yoga theory and practise today as it was when it was created.

Patanjali is credited with three fields of knowledge in this invocation: the science of Ayurveda, which
purifies the body, the commentary on Sanskrit grammar, which purifies the speech, and the science of
Yoga (Yoga Sutras which purifies the mind.

The sutras are divided into four chapters (pada) as follows:

1. Samadhi Pada: The first chapter introduces yoga and defines its aim. There are
several ways that can be employed to reach the goals of yoga.

2. Sadhana Pada: The practical way for achieving yoga's goals is covered in the second chapter. The
author describes the eight limbs of yoga known as Ashtanga Yoga, which is how the yoga sutras are
commonly referred to, in this chapter.

3. Vibhuti Pada: The third chapter delves on some of the extraordinary abilities that an adept yogi might
be able to develop.

4. Kaivalya Pada: The nature of the mind and mental perceptions, desire, bondage, and freedom, as well
as what comes after, are covered in the fourth chapter

5. Principles of yoga

(i) Ahimsa (Compassion for all living things): The word ahimsa directly translates to "not injuring or
showing cruelty to any creature or human in any form." Ahimsa. as practised in yoga, is more than just
abstaining from violence. It entails attentive consideration of other people and things, as well as
kindness and friendliness. It also has to do with our responsibilities and duties. Ahimsa means that we
should always be courteous and cause no harm in whatever situation.

(II) Satya (Commitment to Truthfulness): Satya means "to speak the truth." yet it is not always ideal to
speak the truth all of the time because it may inadvertently injure someone. We must think about what
we say, how we say it, and how it might affect others. It is preferable to say nothing if revealing the
truth has harmful effects for someone. Satya should never get in the way of our efforts to practise
ahimsa. This principle is based on the belief that honest communication and action are the foundation
of any healthy relationship, community, or government. and that deliberate deception, exaggerations,
and lies cause harm to others.

(iii) Asteya (Non-stealing): Asteya means "to steal," although Asteya also implies "to take nothing that is
not ours." This also means that we do not take advantage of someone who entrusts something to us or
confides in us. Non-stealing is not only not taking something that belongs to someone else without their
permission, but also not utilising something for a purpose other than what it was designed for or beyond
the time limit set by the owner. Asteya is the discipline of not taking something that has not been freely
offered.

(iv) Brahmacharya (Sense control): Brahmacharya is most commonly associated with abstinence,
especially in relation to sexual behaviour. According to Brahmacharya, we should develop connections
that help us grasp the deepest realities. Celibacy is not required for Brahmacharya. Rather, it refers to
appropriate action in light of our purpose of progressing closer to the truth. We use our sexual energy to
rebuild our connection to our spiritual self when we practice Brahmacharya. It also implies that we do
not use this energy in any way that could be harmful to others.

(v) Aparigraha: (Neutralizing the desire to acquire and hoard wealth): Aparigraha refers to taking only
what is required rather than taking advantage of a situation or acting greedily. We should only take
what we have earned; otherwise, we are abusing others. The yogt believes that hoarding or collecting
things implies lack of confidence in God and in oneself to provide for one's future. Aparigraha also
implies letting go our bonding to things and accepting that the only restrictions are implies and change.
 (vi)Saucha (Purity): The first niyama is saucha, which means purity and cleanliness. Saucha has an
appearance both inside and outside. Maintaining cleanliness outside means keeping ourselves clean.
Inner cleanliness is the mental clarity and cleaning of our body organs. Asanas and pranayama are useful
methods for dealing with this internal saucha. Asanas tone the entire body and remove impurities, while
pranayama cleanses our lungs, oxygenates our blood, and purifies our nerves. But mental cleansing of
unpleasant emotions such as anger, passion, rage, lust, greed, illusion, and pride is even more important
than physical purification.

(vii) Santosa (Contentment): Another niyama is santosa, modesty, and the feeling of being content with
whatever we have. Even in difficult situations we should have contentment in all circumstances.
Everything has a purpose, which yoga refers to as karma, and we should acquire tranquilly in order to
"accept what happens." It means being satisfied with what we have rather than unsatisfied with what
we don't have,

(viii) Tapas: (Disciplined use of our energy): Tapas is a Spanish phrase that means "to keep the body in
shape" or "to face and deal with inner desires without putting on a show." It literally means to heat and
cleanse the body in this manner. Tapas is founded on the idea that by channelling our energy into
actively embracing life, we might achieve our ultimate goal of oneness with the Divine. Tapas helps in
burning all the desires that are getting in the way of our goal. Another form of tapas is paying attention
to what we eat. Paying attention to one's physical posture, eating habits, and breathing patterns is
known as tapas.

(ix) Svadhyaya (Self-study): The fourth niyama is svadhyaya. Sva is the Sanskrit word for "self." Adhyaya
is the Sanskrit term for "learning." "Inquiry," or "examination." Any practice that cultivates self-reflective
consciousness is referred to as svadhyaya. It means becoming self-aware in all of our endeavours and
activities even to the point of embracing and accepting our limitations. It teaches us how to stay
grounded and non-reactive to the dualities, as well as how to burn out self-destructive and unwanted
impulses.

(x) Isvarapranidhana: (Celebration of the Spiritual): Isvarapranidhana means, To put all your activities at
the feet of God." In order to become attuned to god and god's will, one contemplates God (Isvara). It's
the recognition that the spiritual pervades everything and through our attention and care we can attune
ourselves with our role as a part of the Creator. We must set aside some time each day to accept that
our lives are being governed and directed by some omnipresent force larger than ourselves directing the
course of our lives.

6. Bhujangasana (Cobra pose)

Techniques:

Lie flat on your stomach with your legs straight, feet together, and the soles of your feet higher than the
rest of your body With the fingers clasped and pointed forward, place the palms of the hands flat on the
floor, below and slightly to the side of the shoulders Arrange the arms such that the elbows point
backward and the hands are near to the body's sides. Close your eyes and rest your forehead on the
floor. Relax your entire body, Flower back. Raise your head slowly. Tilt the head backwards until the chin
points forward and the back of the neck is compressed, then lift the neck and straighten the shoulders.
Straighten the elbows, first with the back muscles, then with the arm muscles, to raise the trunk and
 arch the back farther. The pubic bone stays in contact with the floor in the ultimate position, and the
navel is raised a maximum of 3 cm. When the navel is raised too high, the bend occurs in the knees
rather than the back The arms may or may not be straight, depending on the back's flexibility. Maintain
your final position. Slowly release the upper back by bending the arms, then drop the navel, chest,
shoulders, and finally the forehead to the floor to return to the beginning position Relax the lower back
muscles. This is one round.

Benefits: (i) Breathing is improved and deepened in this asana.

(ii) It can aid in the relief of back pain and the maintenance of a supple and healthy (spine).

(iii) It tones the ovaries and uterus and alds in the treatment of menstruation and other gynaecological
issues.

iv) It increases appetite, relieves constipation, and benefits all abdominal organs, ( particularly the liver
and kidneys.

Contraindications: (i) People who have had recent abdominal surgery must avoid this yoga pose until
the doctor advises.
(ii)Patients suffering from ulcers or hernia should not practice this asana. ...
(iii) Those having neck problems such as spondylitis must avoid this yoga pose.

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