Chapter – 3

Yoga and Lifestyle

In this post, we have given the Important Questions of Class 12 Physical Education Chapter 3 (Yoga and Lifestyle) in English. These Important Questions are useful for the students who are going to appear in class 12 board exams.

Board	CBSE Board, UP Board, JAC Board, Bihar Board, HBSE Board, UBSE Board, PSEB Board, RBSE Board
Textbook	NCERT
Class	Class 12
Subject	Physical Education
Chapter no.	Chapter 3
Chapter Name	(Yoga and Lifestyle)
Category	Class 12 Physical Education Important Questions in English
Medium	English

Very Short Answer type Questions (1 Mark each)

Q.1. What are the benefits of Yoga?
Ans. The biggest advantage of yoga is that they are instinctive and are within reach of everyone. Yoga is a method of exercise in
which there is no more expense nor does it require more furnishings.

Q.2. Write down the names of four yoga postures that helps in weight loss?
Ans. Hasttotoasan, ardh matseyemdrasan, triokaasan & vajrasan.

Q.3. Name two yogasanas that give the body flexible?
Ans. Tadasan & bhujangasan.

Q.4. Write the names of body parts that require more elasticity.
Ans. Spine, elbows & wrist, knees & ankle.

Q.5. What is obesity?
Ans. Obesity is a condition in which the amount of fat in the body increases to a very large extent.

Q.6. What yogasanas prevent and control asthma?
Ans. Sukhasan, chakrasan, gomukhasan, parvatasan, bhujangasan & paschimottasan.

Q.7. What is diabetics?
Ans. Diabetes melitus is a nutritional disorder. The symptoms of which are abnormal progression of glucose in the blood and excretion of extra glucose by the urine.

Q.8. Write down the Reasons for Back Pain.
Ans. This pain results from living in a passive way, such as staying in front of hours of computer, bad habits related to healthy, lack of physical activity or lack of exercise.

Q.9 Write down the two names of yoga asanas that helps in diabetes and back pain.
Ans. Ardhmatsyendrasana Bhiyangasana.

Q.10 What is the causes of hypertension?
Ans. The main cause of hypertension is wrong lifestyle, smoking tea, coffee, overeating obesity etc.

Q.11 What is yoga?
Ans. Yoga is defined from a word of the sanskrit language. which means adding yoga is a sadhana.

Short Question (Question 3 marks)

Q.1. Explain physiological benefits of yogasana.
Ans. Yoga have physiological benefits yoga keeps the inner and outer organs of the body healthy.

• Yoga makes the body flexible it give energy to the body.
• Yoga can be used to purify blood quickly.
• Yoga increases the ability of shrinking and spreading of the lungs.
• The spinal cord can be flexible by yoga.
• Yoga strengthens the heart and increase its efficiency.

Q.2. Vakrasana and shalabhasan help in reducing back pain Explain the method of vakrasana and shalabhasan.
Ans.

1) Varkrasana:- is dong while sitting in this asana backbone is twisted that’s why it is named as vakrasana. This asana increases the flexibility and activeness of the backbone.
Pre Stage:- Keep both feet in front and sit straight.

Method:-

• Sit down stretching your legs forward on the ground.
• Bend your left leg and place it around the right knee.
• Keep the spine straight, and while exhaling and bend towards the left.
• Now place the right arm by the outer side of the left knee and pull the left knee towards the body.
• Pull the knee so that it pressures the stomach.
• While exhaling, return to the initial position.
• Repeat it from the other side its one complete cycle do it 3 to 5 times.

Benefits:- It brings flexibility in back bone and make it healthy. Relieves stiffness from the back. Help in relieving back pain.

2) Shalabhasana:- Shalbh means Locust in Sanskrit in the end stage of the asana body shapes like a locust that’s why it is named as Locust.
Pre Stage:- Lie down on your stomach.

Method:-

• Lie on your stomach.
• Place your palms under your things keep ankles close to one another.
• Breadth in and left your legs upwards, while doing so your chin should rest on the ground.
• Hold this position for some time after that exhale and take down your legs in initial position.
• Repeat this for 3 to 5 times.

Benefits :- This asana is very helpful in back pain. Increase flexibility reducing fat, helps in curing sciatica.

Q.3. Explain any three asanas which are helpful in curing asthma.
Ans.

1) Gomukhasana:- This asana gets its name because while doing this asana body resembles a cow face pose. In English it is called the cow face pose.

Pre stage :- Sit in sukhasana or dandasana pose.

Method :-

• Sit in sukhasana or dandasana rose.
• Place the ankle of left leg near right butt.
• Place the right leg over the left thing so that knees should place over each other.
• Sweep your left hand behind your back, facing palms upwards.
• Sweep your right hand over the right shoulder, bend your elbow and place it behind your back.
• Now inter lack fingers of both hands behind your back.
• Now stretch both hands in their respective directions. Look straight.
• Repeat with changing leg position.

Benefits :- Helps is curing Asthma, reduce weight makes body flexibility and attractive.

2) Parvatasana:- While performing this asana body resembles like a mountain that’s why its named as parvgatasana. It is a very easy asana.

Pre Stage :- Sit in padamasana pose on ground.

Method :-

• Sit in padamasana pose on ground.
• Fingers will have to be locked firmly inhale deeply and stretch your arms and bring the finger look over head.
• Keep it vertically above your head.
• Turns up your palms over head.

Benefits :- Helpful is curing Asthma diseases chest is extended lungs also expands its capacity.

3) Matsyasana:- If this asana is performed in water body can flat easily that why it is called matsyasan.

Pre Stage :- Sit in padmasana pose.

Methods :-

• Sit in padmasana pose. Take support of your elbow and lie on your back bend you neck with support of your hands, and try to touch your head to the ground.
• Hold toes of the feet firmly with both hands and touch the ground with the elbows.
• Stretch the stomach as up as possible.

Benefits :- This asana is very useful for asthma patients provide relief from indigestion and other disgestive problems keep the blood clean. Helps is curing diabetes. Helps in cough and respiratory problems make body and face attractive.

Q.4. What is the role of yoga in preventing life style disease.
Ans. Yoga plays an important role in preventing life style Illnesses. Yoga is definitely the means of providing freedom from all forms of bondage, medical research has told about many physical and mental benefits of yoga.

• Yoga makes nervous system and sketetal system function smoothly.
• Yoga is beneficial in preventing the various type of deceases like diabetes, respiratory diseases, asthma back pain, hypertension, obesity
• Yoga helps in reducing depression stress etc.
• Yoga is also helpful in menstruation women athlete triad. In simple words, yoga is a activity to correlate body with mind that makes human life  appy and tension free.

Q.5. Ram is a successful business man. He works very hard to flourish in his business that is why he comes late at night from his office. He gets up late in the morning and without doing any physical activities he leaves for the office. He is becoming weaker due to tension.

Q.A What types of health problem he can face in his present life style?
Ans. Diabetes, hypertension, and back pain etc.
Q.B What type life style you will suggest to Ram?
Ans. Active and healthy life style which includes physical activities and yoga.
Q.C What type of yogic exercise you will suggest to Ram?
Ans. Vajrasana, Sharasana, Tadasana, sukhasana etc.

Long Question Quetion (5 marks)

Q.1. What do you think of asthma? While Explaining symptoms & reasons of asthma describe two asanas which helps in curing it.
Ans. Asthma is a disease associated with the respiratory tract. In the inner wall of respiratory tracts, swelling occurs, which makes the tracts very sensitive and makes this process pungent with the touch of any effective thing. These reactions cause contraction in the tubes. This reduces the amount of air in the lungs. Due to which it become difficult
to breathe.

Symptoms :- Common symptoms of asthma are coughing, heavy breathing, chest tightness, fatigue, pain in hands, feet, shoulders and back.
Reasons :- Dust, smoke air pollution, geneticism, pollen grains, animals skin, hair or feather etc. are the main reasons.

1) Sukhasana

Pre Stage :- Keep both feet in frnt and sit straight.

Method :-

• Sukhasana is simply sitting in the normal form.
• Keep the left foot folded under the right leg’s thigh.
• Fold right and placed it under the shin.
• Keep head, neck and waist straight. Keep both hands in the
• meditation or in the anjuli (palms stacked up in lap) posture.
• You can use it for longer periods of meditation.
• One Can change feet for sitting.

Benefits :-
1. This posture can be used for a long time during mediation and study, etc.
2. Straightening the waist gives strength in the legs. Pain is removed and person can perform oter postures like Ardh Padmasan and Padmasana.

Precautions :- If there is any injury in the spinal cord, then do not sit for long If there is a problem with knee joints then do not do this asana.

2) Chakrasana

Pre Stage :- Lie down on the waist and make both legs straight.
Method :-

• Bend your knees so that the soles of your feet are on the floor.
• Your hands must be placed behind your shoulders and fingers pointed towards your shoulders.
• Then, press your feet and palms, and lift your entire body off the mat.
• Hands and feets are half feet apart. Head hang gently between hands.
• Make the body stretch towards the top so that it becomes circle shape.

Benefits:- It affects the whole body, which gives flexibility in muscles and bones & increases blood circulation, Relieve waist pain. Increases the supply of oxygen in the lungs. The overall functioning of the body increases.

Precautions:- Effort repeatedly before attaining perfection.

Q.2. Is Back Pain a Problem? If so, how can it be prevented by doing yoga asanas.
Ans. Back pain is a widespread problem. People around the world are suffering from various roblems due to changing habitat and changing lifestyle. Back pain is one of them. About 95%  of the people who sit in one place and 60% of the rest of the people are upset with back ache. And number of women are more in them. The main reasons for this are long sittings, the habit of modern equipment, being more fashionable, lack of knowledge of the right way of exercising, weight lifting, wrong way of sleeping, due to an accident and mental stress backache problem can arises. A person suffering from this problem can not do any work correctly. This is not a very serious problem but it is a very painful problem. Back pain can be prevented by doing yoga. If someone is suffering from back pain, even after doing yoga, there will be enough relief in back pain. Tadasana, vakrasana, bhujangasana, shalabhasana & ardh matsyendrasana can be done in back pain.

• Vajrayana:- This yoga is a ram arrow for Backbone. It helps in making the spinal cord flexible and healthy.
• Tadasana:- This posture is very beneficial for back pain. If it is practiced in the right way, then back pain can be relieved completely In it, you drag yourself towards the top and feel the strain where there is pain.
• Shalabhasana:- Shalbhasan strengthens the waist and back. It enhances the flexibility of the back. Thereby reducing the back pain.
• Bhujangasana:- Bhujansan is also called cobra pose. Because of this, the next part of the body is raised like a cobra. Doing this asana gives relief to back pain. If it is practiced continuously then back pain can be relieved completely.
• Ardh Marsyendrasana :- This Asana named after yogi matsyendra nath. It helps in strengthening the backbone muscles and makes them flexible. This posture is very beneficial for back pain. 

Q.3. Explain the causes of high blood pressure. Describe three yoga asana which cab be used to control high blood pressure.
Ans. Meaning of high blood pressure :- A condition in which the strength of blood against the walls of the artery is very high.

Reasons for high blood pressre :-
1. Increased with age.
2. Genetic, Obesity, lack of physical activity, smoking, alcohol, more intake of salt in food, eating high cholesterol diet or fatty foods, tension or ental stress, diabetes, pregnant women are more prone to high B.P. All these factors can lead to high blood pressure. High blood pressure can be controlled by doing the following

Yoga asanas :-
1. Tadasana

Pre Stage :-

• Stand straight and hand should be hanging alongside your body.
• Now, take a deep breadth, raise both the arms upwards and interlock the fingers.
• Raise your heels and stand on your toes.
• Hold this position and while exhaling release your pose to come to the strarting position.
• Repeat it 1 to 5 times.

Benefits:- Increase height. Regulate the menstrual cycle in women. Helps with high blood pressure.

Precautions:- Should not practice during pregnancy. Those who have suffering from low blood pressure should not practice.

2) Ardh Chakarasana:-

Pre Stage:- Stand straight and keep your hand close to your body.

Method:-

• Place your hands on your buttocks.
• Breathing in gently, bend backwards while keeping the knees straight.
• Stay for sometime in this position.
• Come back to starting position.

Benefits :-

• Waist become flexible.
• Strengthen back bone.
• High BP comes to normal.
• Tones the arms and shoulder muscles.

Precautions :- Keep knees straight while bend backwards.

3) Shavasana :-

Pre Stage :- Lie flat on your back.

Method :-

• Keep your ams at your side and your palms facing up.
• Legs should be separated and just relax.
• Start concentrating from your head to your feet and relaxed each part of your body and feels that you are just like a dead body.

Benefits :- Relax whole body. Release stress, fatigue, depression & tension. Calms the mind and improves mental health.
Precautions :- Place where Shavasana is performed should be peaceful with no noise at all.

Q.4. What do you think of obesity? Which yogaasana preventing the obesity explain.
Ans. Now a days obesity has become a problem for the whole world. Obesity is a condition in which the amount of fat in the body increass to a very large extent. In other words, we can say obesity is when a person’s weight is 20% or more than the ideal weight. There are two main reasons for obesity – the bad habits of eating and deterioration of the digestive system. In such a person’s life, there is no physical activity at all. Due to many health risks of obesity it has been given the status of disease. Due to obesity, diseases like diabetes, high blood pressure, cancer, arthritis, etc. are caused. There are many causes of obesity such as excessive food, hard work, thyroid, hereditary.
To remove obesity, these postures should be done.

1) Vajarasana :-

Pre Stage:- Sit and keep both leg straight.

Method :-

• Fold right leg and place it under tight butt.
• Fold left leg and place it under left butt.
• Keep your spine, neck and had straight, interlock your toes, open your ankle.
• Knees should be touching the ground.
• Keep both hands on your thongs and look straight.

Benefits :-

• This asana is for meditation.
• It can be practiced after having food. It enhance digestion process.
• It cures indigestion and imporves metabolism.
• It gives strength to the thigh muscles.

2) Hastottanasana :-

Pre Stage :- Standing erect and keep the legs together.

Method :-

• Locks the fingers together, keeping the palms facing up.
• Raise the arms straight up, keep them close to ears.
• While releasing the breadth bends the waist to the right, take breath and come to the central position.
• Repeat it to left side also. Be in bended position for 5 to 10 seconds.

Benefits :-

• Gives rest to whole body.
• In children, helps in increasing the height.
• Increase flexibility in waist.
• Reduce belly fat.
• Also helps in reduce constipation.

3) Trikonasana :-

Pre Stage :- Standing erect and keeps the legs together.

Method :-

• Maintain 3 or 4 feet distance between both legs.
• As inhaling, keep left hand straight & upwards, while touching the ear.
• With an exhalation, bend towards right and touches the toe of right leg with right hand.
• Do another inhaling, come back to straight position.
• Change hand positions and turn to other side.

Benefits :-

• It imporves the flexibility of waist and spine.
• Reduces fat.
• Give strength to the thighs, calves and buttocks.

4) Ardhmatsyendrasana :-

Pre Stage :- Sit and keep both legs straight.

Method :-

• Bending the knee of right feet and put right heel below the left hip. Bend left leg and placed the left foot to the right side of the right knee.
• Keep right knee closed to the chest.
• Exhale from the right nostril and turns towards the left, and touches the toe of left leg from the right hand.
• Body and head moves towards the left.
• Repeat while changing the position of legs.

Benefits :-

• Helps nervous system and strengthen the back bone.
• Controls menstrual cycle in women and brings shine on face.
• Also controls secretion from pancreas gland.
• Useful for respiratory system.
• Reduces fat and helps in controlling obesity.

Q.5. What is the meaning of diabetes? To control diabetes, write any three posture method in detail.
Ans. Diabetes is danagerous disease, if diabetes is not controlled, it is afraid to have kidney failure, reduce the viscosity of the eyes and fear of cardiovascular diseases. Diabetes is a disease that increases the level of sugar in our blood. To control the level of sugar in the blood, a harmone called insulin is used.

Due to diabetes, the man has fatigue, feeling the need to urinate frequently, having numbness of hands and feet, blured vision, excessive weight of the body, and no filling of wounds. The main reason for diabetes is that people relinguish exercise and walk from their lifestyle.

By doing Bhujangasan, paschimottanasana, pawanmuktasana and ardhmatsyandrasan. Yoga, one can get rid of this disease.

1) Bhujangasana :-

Pre Stage :- Lie down on your stomach.

Method :-

• Joint the legs and stretch as much as possible.
• Place the palm near the chest facing the ground.
• Take a deep breadth and lift your upper body upwards. Elbow should be straight.
• Move your head and neck backwards as much as possible.
• Exhale and slowly bring the body in stating position.

2) Paschimottanasana :-

Pre Stage :- Sit down with your legs stretching straight in front of you.

Method :- Keep your head, neck and spine erect and stretch hands upwards with a deep breadth. Now, exhale and bend your head and trunk slowly forward to catch the toes with the thumb. Try to touch head, chest and stomach to the legs and elbows to the floor.

3) Pawanmuktasana :-

Pre Stage :- Lie flat on your back and keep the legs straight.

Method :-

• Inhale slowly and lift the legs and bend the knees.
• Bring upwards to the chest till your thigh touches the stomach.
• Hug your knees and lock your fingers.
• Keep back, neck and head straight.

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