(Prepared by M. P. Thomas) is more than 5000 years old.

It is believed that
Rishi Munis invented yoga for doing
The following is the pattern for PE Examination from meditation. (3 marks)
2019-20 7. What are the four paths or streams of Yoga?
* Raj Yoga, Bhakti Yoga, Janan Yoga and Karma
SAMPLE QUESTION PAPER Yoga. (1 mark)
8. Who created the systems in Yoga?
PHYSICAL EDUCATION (048)
* Maharishi Patanjali. (1 mark)
CLASS XII-SESSION 2019-20 9. Which are the yoga periods? (1 mark)
* (i) Pre-Patanjali Period (Before 500 BC)
TIME ALLOWED: 3 HRS (ii) Patanjali Period (500 BC to 800 AD)
(iii) Post Patanjali Period (800 AD onwards)
MAX. MARKS: 70
10. From which Sanskrit word is the word Yoga
GENERAL INSTRUCTIONS: derived?
* Yog which means joining. (1 mark)
1) The question paper consists of 34questions 11. What are the benefits of doing yoga? (3 marks)
* By doing yoga, the body muscles develop. It
2) All questions are compulsory.
also helps in all the internal organs like heart,
3) Questions 1-20 carry 1 mark and are multiple choice brain, spleen, liver, lungs, intestines etc. It also
questions. helps the better functioning of the glands like
thyroid gland, pituitary gland, etc. It also helps
4) Questions 21-30 carry 3 marks each and should not exceed to give one the sense of peace and well-being.
80 -100 words each.
Yoga is typically a union between the body,
5) Question 31-34 carry 5 marks and should not exceed mind and spirit.
150-200 words. 12. Which are the four Vedas? (1 mark)
* (i) Rigveda (ii) Yajurveda
(iii) Atharvaveda and (iv) Samveda.
(I have typed 30 words, 60 words or 150 words etc. 13. Write a note on Upanishads. (1 mark)
below. Please ignore it. You have to follow the * Meaning of Upanishads is Sitting Down on feet.
pattern given above.) It means getting Shiksha or education. There are
more than 200 Upanishads.
(The questions of 1 mark which I have given may not 14. Write a note on the book Yog Sutras. (3 marks)
be useful from the examination point of view since The book Yog Sutras was compiled by Maharishi
the pattern has changed. I had prepared these answers Patanjali. This book has 196 sutras or formula.
before the pattern had changed.) The book has four segments. The four segments
are :
(i) Samadhi Pada : In this Patanjali explains
Class XI about Samadhi.
Physical Education (ii) Sadhana Pada : In this he explains about
meditation.
Unit 5 (iii) Vibhuti Pada : In this he explains about
Introduction to Yoga and yogic practices. yoga.
(This lesson is useful for the Subject “Yoga” also)
(iv) Kaivalya Pada : In this he explains about
1 mark questions the connection of yoga with the body, mind
and soul.
1. Who is known as the first yogi or adiyogi? 15. Explain the various terminology used in yoga. (5
* Lord Shiva. (1 mark) marks)
2. What were the seven sages known as? * (i) Asana : Body posture in yoga.
* Saptarishis. (1 mark) (ii) Ashtanga : One of the major yoga path
3. Who carried the yogic science to the rest of the which has eight limbs.
world? (iii) Ayurveda : Ancient Indian science of
* Saptarishis. (1 mark) medicines.
4. Who was the saptarishi who spread the yogic (iv) Bandha : Internal lock which is used during
system across India? yoga.
* Agastyarishi. (1 mark) (v) Chakra : Seven energy centres of the Body.
5. What proof is available to show that yoga was (vi) Dosh : Body types as per Ayurveda : Pitta
practiced during the Indus-Saraswati Valley (fire); Vata (air); Kapha (earth)
civilization around 2700 BC? (vii)Hath yoga : A type of Yoga Path
* Seals and fossil remains. (1 mark) (viii)Mudra : Hand gesture during yoga
6. Write a note on the history of Yoga. practice.
* Yoga is very ancient and it is mentioned in the (ix) Mantra : Group of words chanted for
Rig Veda. Evidence about yoga is found in the creating positive environment
Indus-Saraswati civilization. It means that yoga (x) Dhyan (Meditation) : Practice of
 controlling and focusing the mind and
process of self-awakening.
(xi) Nadi : An energy channel as per Vedic
Beliefs in which “Prana” flows.
(xii)Ojus : The subtle energy created in body by
discipline of chastity.
(xiii)Om or Aum : The original universal
syllable as per Vedic beliefs.
(xiv)Patanjali : Indian sage who compiled all
Yoga Sutras which were earlier scattered in
different forms.
(xv) Pranayama : Types of breathing exercises
in yoga practices.
(xvi)Props :Tools used for assisting yogis in
doing yoga practice. Eg. Mat, straps etc.
(xvii)Power Yoga : A type of Ashtanga Yoga
which has more focus on fitness.
(xviii)Sacrum : A triangular shaped bone
situated at the base of the spine.
(xix) Samadhi : A state of meditation.
(xx) Sadhana : Spiritual discipline for getting
siddhi.
(xxi)Shani : It means peace and is frequently
chanted during yoga practice.
(xxii)Shodhana : A purification process in
Hatha Yoga.
(xxiii) Sutras :Classical text for yoga created by
yogis.
(xxiv)Sushma Nadi : The Central Prana Current
(xxv) Svadhyaya : Self study
(xxvi)Ujjayi : Sound of breath taken from a
slightly constricted throat.
(xxvii) Upanishad : Ancient Vedic text written
by Indian sages
(xxviii)Vinyasa : A body movement linked with
breath.
(xxix)Yogi or yogini : Disciple of yoga.
16. What are the basic rules of yoga? (5 marks)
* (i) Age : There is no age restriction in yoga.
Only some type of yoga is associated with
yoga.
(ii) Place for Yoga : It should be open space or
a well-ventilated room. There should be
sufficient space in order to avoid accidents
while doing shirshasana etc. Avoid
situations like strong winds, smoke, cold,
or dirty circumstances.
(iii) Clothes : Suitable clothes according to
one’s culture and customs should be worn.
Remove spectacles, watches, jewellery etc.
(iv) Yoga mat : The mat should be made of
natural materials. A folded blanket can also
be used. Such material should work as a
good insulator between the body and the
earth. Spongy or air-filled mattresses do not
provide the required support to the spine.
(v) Diet : There is no restriction on the diet.
Eat natural food with nutrients. It is advised
to fill half the stomach with food and one
quarter with water. The remaining quarter
must be empty. While doing yoga stomach
must be empty or at least 3 or 4 hours must
have passed after the previous meal.
(vi) Breathing : Breathing should be through
the nose, not through the mouth.
(vii)Body condition : One’s body should be
relaxed and calm. One should not be
suffering from any disease like fever etc.
(viii)Asans in inverted position : Female
practitioners should avoid shirshasan etc.
during periods.
(ix) Body pain : If the body pains abnormally,
the yoga must be stopped for the time-being.
17. Mention a few Do’s of Yoga. (5 marks)
(i) Yoga practitioners should go to bed early
and rise early. Take a bath, clean yourself,
and do yoga in fasting mode. The ideal
timing is Brahm Muhrat which is from 4:24
to 5:24 a.m. (when morning tender sunrays
fall.)
(ii) Yoga can be practised one hour after a liquid
diet, 3 hours after refreshments or 5 hours
after full meals.
(iii) If bath is taken after yoga, some time must
elapse.
(iv) The floor must be level and if yoga is
practised in a room, it should be well-
ventilated.
(v) Yoga should be practised ideally in the
morning.
(vi) Yoga should not be practised directly on the
floor. There should be a mat or some other
material. If yoga is practised in the morning,
face the east or north. If practised in the
evening, face the west or south.
18. Explain Raj Yoga (3 marks)
* In Raj yoga, yoga is practised to gain mastery
over the mind through will power. Raj yoga has
two branches.
(a) Bahiranga yoga :
Bahir means external. Bahiranga yoga
means external or outer path of yoga. It
is controlled by four limbs of ashtang
yoga such as yama, niyama, asana and
pranayama. Sometimes the fifth limb,
pratyahara is also associated with this.
(b) Antaranga yoga :
It means the internal or inner path yoga.
It is controlled by the last three limbs of
ashtang yoga such as dharana, dhyana,
and samadhi. This yoga gives internal
benefits. It awakens the mind and soul
of the yogi.
19. Explain Bhakti Yoga (3 marks)
* Bhakti yoga aims to help a person evolve
 emotional maturity, love for society and to
spread the message of universal brotherhood and
oneness. It helps in transformation of conditional
and desirous form of love into true unconditional
love. Kama (desire), combined with tyaga
(sacrifice) forms prema (love). Prema along with
saranagati (surrender) results in bhakti. The path
of shakti yoga leads to satisfaction and calmness
of mind. This path is easy and not rigorous.
There are nine forms of bahkti.
(i) Sravan (listening)
(ii) Kirtana (praising)
(iii) Smarana (remembering)
(iv) Pada-sevasna (rendering service)
(v) Archana (worshipping)
(vi) Vandana (paying homage )
(vii)Dasya (servitude)
(viii)Sakhya (friendship)
(ix) Atma-nivedana (complete surrender of self)
20. Explain Janan Yoga (3 marks)
* Janan yoga helps in developing a logical mind
with intuitive knowledge and immense
awareness. There are three phases in Janan yoga.
(i) Sravana (reading, listening, watching)
(ii) Manana (revisiting the knowledge for further
understanding)
(iii) Nididhyasana (the phase of experimentation)
In janan yoga the ultimate aim is to
understand the reality of atma (soul) and the
ability to differentiate it from the body. A
person truly established in the path of janan
yoga becomes free from all worldly desires
and achieves contentment.
21. Explain Karma Yoga (3 marks)
* Karma yoga emphasizes on performing actions
with detachment without worrying about the
results.
Actions are categorized as :
(i) Tamasik : they are binding, deteriorating,
violent and is a result of a state of delusion
and confusion.
(ii) Rajasik : when performed with craving for
desires with egoism and a lot of efforts.
(iii)Sattvik : when it is free from attachment and
done without love or hatred.
The essence of Karma yog is to convert kamya
karma (action with desires) into yogic karma by
inculcating detachment and committing one's
energy to unceasing work.
22. What is the meaning of Ashtang Yoga? (1 mark)
* Ashtanga yoga means ‘Eight-limbed yoga’.
23. What are the eight limbs of Ashtang Yoga?
(3 marks)
* The eight limbs of Ashtang Yoga are :
(i) Yama: Universal morality
(ii) Niyama: Personal observances
(iii) Asanas: Body postures
(iv) Pranayama: Breathing exercises and control
of prana
(v) Pratyahara: Control of the senses
(vi) Dharana: Concentration and cultivating
inner perceptual awareness
(vii)Dhyana: Devotion, Meditation on the Divine
(viii)Samadhi: Union with the Divine.
24. Write a note on Yama and Niyama (5 marks)
* Yama and Niyama are the first two limbs
described by Patanjali. The Yamas and
niyamas are the suggestions given on how we
should deal with people around us and our
attitude toward ourselves.
(A) Yama : The attitude we have towards things
and other people. The yamas are broken
down into five "wise characteristics. They
are : (i) Ahimsa (ii) Satya (iii) Asteya (iv)
Brahmacharya (v) Aparigraha.
(B) Niyama : How we relate to ourselves
inwardly. The niyamas are :
(i) Sauca (Purity) (ii) Santosa (Contentment)
(iii) Tapas (iv) Svadhyaya (Self study)
(v) Isvarapranidhana (to lay all your actions
at the feet of God.)
25. Write a note on Ahimsa. (3 marks)
* Ahimsa involves compassion for all living things
The word ahimsa literally means not to injure or
show cruelty to any creature or any person in any
way whatsoever. Ahimsa is, however, more
than just lack of violence as adapted in yoga. It
means kindness, friendliness, and thoughtful
consideration of other people and things. It also
has to do with our duties and responsibilities
too. Ahimsa implies that in every situation we
should adopt a considerate attitude and do no
harm.
26. Write a note on Satya. (3 marks)
* Satya means commitment to Truthfulness. It
means "to speak the truth", yet it is not always
desirable to speak the truth on all the occasions,
for it could harm someone unnecessarily.
We have to consider what we say, how we say it,
and in what way it could affect others. If
speaking the truth has negative consequences for
another, then it is better to say nothing.
Satya should never come into conflict with our efforts
to behave with ahimsa. This precept is based on the
understanding that honest communication and action
form the bedrock of any healthy relationship,
community or government, and deliberate deception,
exaggerations, and lies harm others.
26. Write a note on Asteya.
* Asteya means non-stealing. It means to take
nothing that does not belong to us. This also
means that if we are in a situation where
someone entrusts something to us or confides in
us, we do not take advantage of him or her. Non-
stealing includes not only not taking what
belongs to another without permission, but also
not using something for a different purpose to
that intended, or beyond the time permitted by its
owner. The practice of asteya implies not taking
anything that has not been freely given.
27. Write a note on Brahmacharya. (3 marks)
* Brahmacharya is used mostly in the sense of
abstinence, particularly in relationship to sexual
activity. Brahmacharya suggests that we should
form relationships that foster our understanding
 of the highest truths. Brahmacharya does not
necessarily imply celibacy. Rather it means
responsible behaviour with respect to our goal of
moving towards the truth. Practicing
Brahmacharya means that we use our sexual
energy to regenerate our connection to our
spiritual self. It also means that we don't use this
energy in any way that might harm others.
28. Write a note on Aparigraha. (3 marks)
* Aparigraha is neutralizing the desire to acquire
and hoard wealth. Aparigraha means to take only
what is necessary and not to take advantage of a
situation or act greedy. We should only take what
we have earned; if we take more, we are
exploiting someone else. The yogi feels that the
collection or hoarding of things implies a lack of
faith in God and in himself to provide for his
future. Aparigraha also implies letting go of our
attachments to things and an understanding that
impermanence and change are the only
constraints.
29. Write a note on Sauca. (3 marks)
* Sauca means Purity. It is related to purity and
cleanliness. Sauca has both an inner and an outer
aspect. Outer cleanliness simply means keeping
ourselves clean. Inner cleanliness has as much to
do with the healthy, free functioning of our
bodily organs as with the clarity of our mind.
Practicing asanas or pranayama are essential
means for attending to this inner sauca. Asanas
tone the entire body and remove toxins while
pranayama cleanses our lungs, oxygenates our
blood and purifies our nerves. But more
important than the physical cleansing of the body
is the cleansing of the mind of its disturbing
emotions like hatred, passion, anger, lust, greed,
delusion and pride.
30. Write a note on Santosa.
* Santosa is related to Contentment. We should be
at peace within and finding contentment with
one's lifestyle, even while experiencing life's
difficulties through all kinds of circumstances.
We should accept that there is a purpose for
everything - yoga calls it karma – and we
cultivate contentment 'to accept what happens'. It
means being happy with what we have rather
than being unhappy about what we don't have.
31. Write a note on Tapas. (3 marks)
* Tapas means disciplined use of our energy. It
refers to the activity of keeping the body fit or to
confront and handle the inner urges without an
outer show. Literally, it means to heat the body
and by doing so, to cleanse it. Behind the notion
of tapas lies the idea that we can direct our
energy to enthusiastically engage life and achieve
our ultimate goal of union with the Divine. Tapas
helps us burn up all the desires that stand in our
way of this goal. Another form of tapas is paying
attention to what we eat. Attention to body
posture, attention to eating habits, attention to
breathing patterns - these are all tapas.
32. Write a note on Svadhyaya. (3 marks)
* Svadhyaya or Self study. Sva means "self' and
adhyaya means "inquiry" or "examination". Any
activity that cultivates self-reflective
consciousness can be considered svadhyaya. It
means to find self-awareness in all our activities
and efforts, even to the point of welcoming and
accepting our limitations. It teaches us to be
centred and non-reactive to the dualities, to burn
out unwanted and self-destructive tendencies.
33. Write a note on Isvarapranidhana (3 marks)
* Isvarapranidhana means celebration of the
Spiritual: Isvarapranidhana means "to lay all
your actions at the feet of God." It is the
contemplation of God (Isvara) to become attuned
to god and god's will. It is the recognition that the
spiritual suffuses everything, and through our
attention and care, we can attune ourselves with
our role as a part of the Creator. The practice
requires that we set aside some time each day to
recognize that there is some omnipresent force
larger than ourselves that is guiding and directing
the course of our lives.
34. Explain a few do’s in Yoga. (5 marks)
* (i) One should practice yoga calmly without
any haste or exhaustion. If one is tired, he or
she should rest for a while in a comfortable
posture.
(ii) One should try to practice yoga everyday
regularly, preferably at the same time.
(iii) While practicing yoga, one should
concentrate on yoga alone and try to keep
away the other thoughts.
(iv) During the practice of Yoga asanas, the dirt
in the internal organs of the body is directed
towards the urinary bladder. So soon after
completing yoga, one should pass out the
urine.
(v) During yoga practice, if anyone feels to
attend nature's call, he must go and attend to
it immediately. One should not hold it back
forcefully for a long time. One should also
not try to suppress sneezing, cough, etc. If
one feels thirsty one can drink a little water
as well.
(vi) If one sweats during yoga practice, he or she
should slowly wipe it out either with a cloth
or with the palms. It is better if it dries up
automatically in the air.
(vii)Pranayama should follow the asanas and
meditation should follow Pranayama.
(viii)Always lie on your back for 2 to 5 minutes
with relaxed breathing, after finishing Yoga
postures.
(ix) Movements should be slow in every case.
Sudden movements should be avoided.
35. Explain a few don’ts in Yoga. (5 marks)
(i) Women should refrain from regular yoga
practice during their menses or pregnancy.
 However, for them there are a specific set of
asanas to be done.
(ii) Don't have a full tummy while doing yoga.
Wait until 2 to 3 hours after large meals.
(iii) Don't take a shower or drink water for 30
minutes after doing yoga.
(iv) During illness, after operations, when there
is a bandage either for sprains or fractures,
one should refrain from Yoga Practice. They
can resume yoga after consulting experts.
(v) Don't do strenuous exercises after yoga.
(vi) One should not Practice yoga in
unclean/smoky place and areas with a foul
smell.
(vii)Yoga should not be practiced in strong
winds.