NCERT Class 10 Health and Physical Education Important Chapter 8 Yoga for Healthy Living

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NCERT Class 10 Health and Physical Education Important Chapter 8 Yoga for Healthy Living

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Yoga for Healthy Living

Chapter: 8

IMPORTANT QUESTION ANSWER

Short Questions and Answers

1. Who propagated Ashtanga Yoga?

Ans: Ashtanga Yoga was propagated by Patanjali.

2. What is ‘Ahara’ in the yogic way of life?

Ans: Ahara relates to food consumption. Yoga emphasizes ‘mitahara’, meaning eating freshly cooked, nutritious food in the right quantity (leaving one-fourth of the stomach empty) and with a positive state of mind.

3. What do you understand by ‘Vihara’?

Ans: Vihara means relaxation, which can be achieved through activities like exercise, hobbies, sound sleep, and yogic practices (asana, pranayama, and meditation) that channelise emotions and bring joy.

4. Name the five ‘Yamas’ according to Patanjali’s Ashtanga Yoga.

Ans: The five Yamas are Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmcharya (celibacy), and Aparigraha (non-possessiveness).

5. Name the five ‘Niyamas’.

Ans: The five Niyamas are Shaucha (cleanliness), Santosha (contentment), Tapas (austerity), Swadhyaya (self-study), and Ishwarpranidhana (surrender to God).

6. What are two main benefits of Hastottanasana?

Ans: It relaxes the whole body, relieves pain in the neck, shoulders, and arms, and is beneficial for increasing the height of growing children.

7. How did Trikonasana get its name?

Ans: ‘Trikona’ in Sanskrit means ‘triangle’. In this asana, the body assumes the shape of a triangle, hence it is called Trikonasana.

8. Which glands does Shashankasana help regulate?

Ans: Shashankasana helps regulate the functioning of the endocrine system organs, especially the adrenal glands and the pancreas located in the abdominal and pelvic regions.

9. What does ‘Ushtra’ mean in Ushtrasana?

Ans: In Sanskrit, ‘Ushtra’ means ‘camel. In the final position of this asana, the body resembles a camel.

10. Who should avoid practising Bhujangasana?

Ans: People suffering from hernia, peptic ulcer, intestinal tuberculosis, and acute abdominal pain should avoid practising Bhujangasana.

11. What is Makarasana and how did it get its name?

Ans: Makarasana is a relaxing asana for the body and mind. The word ‘Makara’ in Sanskrit means ‘crocodile’, and in the final posture, the body resembles a crocodile.

12. What are the benefits of Kapalabhati?

Ans: Kapalabhati revitalises the nervous system, stimulates abdominal nerves, tones muscles, improves digestion, and expels more carbon dioxide and waste gases from the lungs to energise the body.

13. Why is Bhramari Pranayama called so?

Ans: The word ‘Bhramari’ is derived from ‘bhramara’, meaning ‘black humming bee’. The practitioner makes a buzzing sound resembling a black bee during exhalation.

14. Why should Sheetali Pranayama be avoided in a polluted environment?

Ans: It should be avoided because inhaling air through the curled tongue (mouth) does not have the natural filtering process that the nose provides.

15. What is Yoganidra?

Ans: Yoganidra means ‘sleep with awareness’. Practised in Shavasana, it is a state between wakefulness and dreaming where awareness is rotated through different body parts and the breath to deeply relax the body and mind.

Long Questions and Answers

1. Explain the components of the ‘Yogic way of life’ for stress management.

Ans: The yogic way of life includes Ahara, Vihara, Achara, Vichara, and Vyavahara.

(i) Ahara (Food) emphasizes mitahara, meaning nutritious food in the right quantity eaten with a positive mind.

(ii) Vihara (Relaxation) involves recreational activities and sleep to regulate emotions.

(iii) Achara (Conduct) teaches controlling desires and maintaining good habits for a stress-free life.

(iv) Vichara (Thinking) promotes positive thoughts to prevent stress-related issues.

(v) Vyavahara (Behaviour) advocates performing right actions with full dedication without worrying about the results (Karma-yoga).

2. What is stress? Describe its causes and symptoms.

Ans: Stress is a physiological and psychological imbalance resulting from difficult situations one cannot cope with. Causes include major life events like exams, relationship issues, diseases, and poverty, as well as minor daily issues like getting late or arguing with friends. Physiologically, it causes changes in heart rate, pulse rate, hormone secretions, and blood pressure. Psychologically, it leads to anger, fear, sadness, memory issues, and poor concentration. Severe stress makes a person restless, easily irritated, and worried.

3. Write the step-by-step technique and benefits of Sarvangasana.

Ans: Technique: Lie supine on the back. Slowly raise both legs to 30°, then 60°, and finally 90°. Bend the arms at the elbows, support the buttocks with hands, and raise the trunk, abdomen, and legs vertically into a straight line. Push the chest forward so it firmly presses against the chin. Hold for 5-10 seconds. 

Benefits: It regulates thyroid function, increases blood circulation to the brain, strengthens the neck region, and helps manage problems related to endocrine glands, enabling the person to fight stress-induced problems.

4. Discuss the technique and advantages of Anuloma-viloma pranayama.

Ans: Technique: Sit in a comfortable meditative posture. Close the right nostril with the right thumb and inhale slowly through the left nostril. Then close the left nostril with the ring and little fingers and exhale slowly through the right nostril. Inhale again through the right, close it, and exhale through the left. This completes one round; repeat 10 times.

Advantages: It calms the mind, improves concentration, purifies the blood, improves oxygen supply to the brain, regulates blood pressure, and lowers stress by reducing anxiety.

5. What are the ‘Yamas’ and ‘Niyamas’ in Patanjali’s Ashtanga Yoga, and how do they help reduce stress?

Ans: Yamas and Niyamas are universal codes of conduct (dos and don’ts) propagated by Patanjali. The five Yamas relate to social life: Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmcharya (celibacy), and Aparigraha (non-possessiveness). The five Niyamas relate to personal life: Shaucha (cleanliness), Santosha (contentment), Tapas (austerity), Swadhyaya (self-study), and Ishwarpranidhana (surrender to God). Following these principles helps develop control over our desires, instincts, and emotions, bringing peace and harmony. It protects us from unnecessary stress caused by negative emotions like hate and jealousy.