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Yoga and wellness

Physical Education

Useful for: OSSTET, OSSC RHT — Regular High School Teacher, OSSC Physical Education Instructor, OSSSC Govt Physical Education Teacher (PET), SSB PET, SSB School Teachers

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Overview

Yoga integrates physical postures, breathing and meditation for health and mental balance; Patanjali described eight limbs of yoga.

Key points

  • Patanjali’s eight limbs: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi.
  • International Day of Yoga is observed on 21 June (from 2015).
  • Surya Namaskar has 12 steps.
  • Pranayama practices include anulom-vilom, bhastrika and kapalbhati.
  • Yoga improves flexibility, balance, breathing and stress management.
  • Practise on an empty stomach and avoid strain or pain.

Explanation

  • Some asanas are unsuitable during injury or certain health conditions.
  • Yoga supports concentration in students.
  • Breath control links body and mind.
  • Relaxation (shavasana) ends a session.
  • Trained instructors ensure safe practice.

Step by step

  1. Identify the concept, rule or fact asked.
  2. Recall the definition, formula, example or year.
  3. Apply it and eliminate mismatched options.

Examples

  • The eighth limb of Ashtanga yoga → samadhi.
  • International Day of Yoga → 21 June.
  • Alternate nostril breathing → anulom-vilom.

Traps and advanced points

  • Trap: Wrong order of limbs.
  • Trap: Forcing postures.
  • Trap: Treating yoga only as exercise.

Quick revision

  • Eight limbs.
  • 21 June.
  • Surya Namaskar 12 steps.

Practice MCQs

  1. International Yoga Day is observed on —

    1. 21 March
    2. 21 June
    3. 29 August
    4. 5 June

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    Answer: (b) 21 June. Since 2015, on 21 June.

  2. The yoga posture of lying still on the back like a corpse is —

    1. Bhujangasana
    2. Shavasana
    3. Tadasana
    4. Vajrasana

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    Answer: (b) Shavasana. Used for deep relaxation.

  3. Pranayama is concerned with —

    1. diet control
    2. breath control
    3. meditation only
    4. weight lifting

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    Answer: (b) breath control. Regulation of breathing.

  4. Patanjali’s Ashtanga yoga has how many limbs?

    1. eight
    2. ten
    3. six
    4. seven

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    Answer: (a) eight. Eight limbs.

  5. The first limb of Ashtanga yoga is —

    1. yama
    2. dhyana
    3. samadhi
    4. asana

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    Answer: (a) yama. Yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi.

  6. The eighth limb is —

    1. pratyahara
    2. samadhi
    3. dhyana
    4. dharana

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    Answer: (b) samadhi. Samadhi.

  7. International Day of Yoga is observed on —

    1. 21 June
    2. 21 March
    3. 5 June
    4. 29 August

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    Answer: (a) 21 June. Since 2015.

  8. Surya Namaskar has how many steps?

    1. 10
    2. 12
    3. 16
    4. 8

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    Answer: (b) 12. 12 steps.

  9. Alternate nostril breathing is —

    1. bhastrika
    2. shavasana
    3. kapalbhati
    4. anulom-vilom

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    Answer: (d) anulom-vilom. Anulom-vilom.

  10. Breath control in yoga is called —

    1. dharana
    2. asana
    3. pranayama
    4. pratyahara

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    Answer: (c) pranayama. Pranayama.

More topics in this chapter

Notes and questions are written by Kundali IQ for practice. They are not official papers; always check the latest official notification for the syllabus and pattern.