NIOS Class 12 Physical Education Chapter 20 Asana

NIOS Class 12 Physical Education Chapter 20 Asana Solutions English Medium As Per New Syllabus to each chapter is provided in the list so that you can easily browse throughout different chapters NIOS Class 12 Physical Education Chapter 20 Asana Notes and select need one. NIOS Class 12 Physical Education Question AnswersDownload PDF. NIOS Study Material of Class 12 Physical Education Notes Paper 373.

NIOS Class 12 Physical Education Chapter 20 Asana

Also, you can read the NIOS book online in these sections Solutions by Expert Teachers as per National Institute of Open Schooling (NIOS) Book guidelines. These solutions are part of NIOS All Subject Solutions. Here we have given NIOS Class 12 Physical Education Solutions, NIOS Senior Secondary Course Physical Education Notes in English for All Chapter, You can practice these here.

Asana

Chapter: 20

MODULE – 5 YOGIC PRACTICES

INTEXT QUESTIONS 20.1

1. Define asana according to Patanjali.

Ans: ‘Sthirasukhamasanam” 

2. Explain the ultimate aim of asana according to hath yog.

Ans: In Hatha Yog, it is strongly believed that the practice of Asana gives control on our body and mind is therefore automatically controlled.

INTEXT QUESTIONS 20.2

Fill in the Blanks with appropriate word.

(i) The word Sukshma means _____________ and Vayayam means exercise.

Ans: Subtle.

(ii) Sukshma Vayayam can be classified broadly in __________ categories.

Ans: Four.

INTEXT QUESTIONS 20.3

1. What is meant by Surya-namaskar?

Ans: Surya Namaskara means salutation to the sun.

2. How many positions are there in Surya-namaskar?

Ans: 12

3. What is the seventh position of Surya-namaskar? Explain.

Ans: Bhujangasana.

INTEXT QUESTIONS 20.4

Match the following in a meaningful way:

A	B
(i) Titli Asana	(a) Inverted asana
(ii) Astang Namaskar	(b) Balancing
(iii) Dhanurasana	(c) Backward Bending asana
(iv) Natrajasana	(d) Surya Namaskar
(v) Sarvangasana	(e) Sukshma vayama

Ans: 

A	B
(i) Titli Asana	(e) Sukshma vayama
(ii) Astang Namaskar	(d) Surya Namaskar
(iii) Dhanurasana	(c) Backward Bending asana
(iv) Natrajasana	(b) Balancing
(v) Sarvangasana	(a) Inverted asana

TERMINAL QUESTIONS

1. Describe the Practice of Surya-namaskara with names of all positions and its benefits.

Ans: Practice and Positions of Surya-namaskara: Surya Namaskara is a set of 12 fixed yog asana, which is done in a certain order.

(i) Preparation: First stand erect with the feet together and the arms hanging loosely by the side of the body. Close the eyes gently and be aware of whole physical body.

(ii) First Position: Pranamasana (prayer pose): Slowly bend the elbows and place the palms together in front of the chest in Pranam-mudra. Relax the whole body and breath normally.

(iii) Second Position: Hasta-Uttanasana: Raise and stretch both arms above the head. Keep the arms separate shoulder width apart. Bend the head, arms, and upper trunk backward as much as is comfortable.

(iv) Third Position: Padaahastasana: Now, bend forward slowly and try to keep your palms on the floor besides the feet and forehead to the knees. Exhale while bending forward.

(v) Fourth Position: Ashwa Sanchalanasana (Equestrian Pose): Now stretch the right leg back as far as possible and simultaneously bend the left knee as much as possible comfortably. Give a curve to the back and try to gaze upward.

(vi) Fifth Position: Parvatasana (Mountain pose): Now take the left foot also back beside the right foot. Simultaneously, raise the buttocks up as much as possible and keep the head between the arms, so that the back and legs form two sides of a triangle.

(vii) Sixth Position: Asthanga Namaskara (Salute with eight parts of the body): Now, Bend both knees and keep them on the floor. With this bend your elbows and keep your chest and chin on the floor. The part of the body between chest and knee – buttocks, hip and abdomen should not touch the floor.

(viii) Seventh Position: Bhujangasana (Cobra Pose): Now lower the buttocks and hips to the floor. Raise your upper body up and straighten your hands. Inhale while raising the torso and arching the back.

(ix) Eighth Position: Parvatasana: This position is a repeat of position 5. Exhale while raising the hip.

(x) Ninth Position: Ashwa Sanchalana: Keep the palms flat on the floor and bring the right foot forward in between the hands. Place the left knee on the floor.

(xi) Tenth Position: Padahastasana: This is a repeat of position 3. Bring the left foot forward next to the right foot. Exhale and straighten the knees.

(xii) Eleventh Position: Hasta uttanasana: This is a repeat of position 2.

(xiii) Twelfth Position: Pranamasana (prayer pose): This is a repeat position of 1. Exhale while assuming the final pose.

Benefits of Surya-namaskar:

It is a complete set of exercises which provides complete health and body fitness.

It strengthens and tones all parts of the body.

It makes the spine and the waist flexible and removes the disorders.

It keeps abdomen, intestine, stomach, pancreas, heart and lungs healthy.

It helps to increase the blood circulation all over the body smoothly and removes the impurities of blood and destroys the skin diseases.

It helps to balance secretion of hormones of all glands of the body.

Surya-nmaskar enhances the vigour, vitality and mental peace.