What is yoga, yoga- an ancient inheritance, some important asana, asthang yoga ,surya namaskar and its benifits, Sports and its type, some common sports, Football, Cricket.

3. What is “Yoga”?
“ Yoga is a group of physical , mental and spiritual practices or
disciplines which originated in ancient India . It is a holistic way to
enhance our thinking, concentration , spirituality and mental and
physical strength also.”
But in my opinion:
“ Yoga is not just a physical exercise or asanas , it is
everything , what we do with our full attention.”

4. Yoga – an ancient inheritance
 ‘Father of yoga – Patanjali’
 As we know that four Vedas- rig Veda, atharva Veda,
 Yajur Veda , sama Veda are the most spiritual books in
hindus.
 Yoga is a part of rig Veda, which is 5- 10 thousand years old.
 There are so many parts of yoga, such as gyan , karma ,
bhakti , hath, raj, mantra, shiva, nada, laya etc.
 According to Bhagwadgita “YOGAH KARMASU
KAUSHALAM” Meaning – Yoga is skill & expression, it is not
only an exercise , it is how skillfully we communicate & act in
any given situation, so yoga is described as mind skill.
 Lord krishna said that equanimity in the mind is a sign of
yoga.
 YOGA IS UNION OF BODY, MIND AND SPIRIT.

5. Some important asana
1. Tad asana(Mountain pose)
 How to do- Relax shoulders and
Keep spine straight, lift both hands
and keep on your head as shown in
Step-4 , insert and gently lift and
Lift ankles together slowly while
inhaling. Then while exhaling come
down as step 3 to 4.
 Benefits - It helps us in correcting
our postures and improve our balance.
It helps in increasing the flexibility of our ankles, thighs and joints. It strengths
nervous system and regulates respiratory and digestive systems. It increases
blood circulation.
 In this pose, we try to achieve a balanced state of body and a balanced state of
consciousness. It serves as a starting point for other poses.

6. Utkatasana(Chair pose)
 How to do- stretch your arms , while inhaling bend your
knees. Push your pelvis down like you are sitting on a chair.
Keep hands parallel to the ground and back straight.
 Benefits :- Strengthens
the muscels of the legs and
arms. Energizing effect on
the body. Tones the leg
muscels. Stimulates the
heart, diaphragm and
abdominal organs. Reduces
the symptoms of flat feet.
Strengthens hip flexors,
ankles , back & calves.

7. SUKHASANA
 STEPS :
1. Sit cross legged.
2. Spine erect abdomen drawn in.
3. Hands on knees, palms downward,
Shoulders and elbows relaxed.
4. Close eyes , observe breathing.
 BENEFITS :
1. Improves concentration.
2. Awareness of body and breathing.
3. Stretches thighs , calves and ankles.
4. Improves the flexibility of hip and knee
joints.

8. Asthanga yoga
 There are 8 parts of yoga.
Social ethics Personal ethics Postures
Merging with the self Directing the life force
Turning the senses in
Meditation One pointed focus words
Yoga
Yama Niyama Asana
Pranayama
Pratyahara
Dharana
Dhyana
Samadhi

9. SURYA NAMASKAR

10. SURYA NAMSKAR

11. SURYA NAMASKAR

12. Benefits of surya namaskar
1. Pranamasana – It helps in calming down our body and mind.
2. Hasta uttanasana – It helps in stretching the chest and abdomen
and surges the energy flow towards the upper part of our body.
3. Hastpadaasana- It improves our digestion by massaging the belly
and also enhance blood flow to the brain.
4. Ashwasanchalasana- Stretch our spine and stimulates abdominal
organs.
5. Parvatasana- It makes our arms and legs stronger and relieves
varicose veins. It also stretch calf and spine muscels.
6. Dandasana- Improves body posture and reinforce our back
muscels and spine. It also stretches our shoulder and chest.
7. Asthanga namaskara- It helps in strengthening chest , arms &
legs.
8. Bhujangasana- relieves tension from back and spine.

14. SPORTS
 What is sports?
 We may define sports as a competitive physical activity , which
improves our mental and physical ability and skills while
participating in it. We also see it as a source of entertainment.

15. TYPES OF SPORTS
1. Indoor sports – which we play inside . For example: chess , table
tennis, boxing , puzzles , billiards, dancing etc.
2. Outdoor sports – which we play outside. For example : kabaddi ,
cricket, golf, football, hockey, cycling, archery badminton etc.
Some games we can play inside and outside both. For example-
badminton, soccer , kabaddi etc.
 Why should we play sports?
 A Strong heart
 Deep sleep
 New connections
 Improve lung functions, reduce stress
 Increase confidence
 Improve mental health, increase concentration and ability of
thinking and analyzing.
 Sports make us a successful and happy human being.

16. SOME COMMON SPORTS
 1.BADMINTON-It is an outdoor sport.
 Equipments- racquets, shuttlecock, net.
 Singles and doubles are most common form of this game.
 It was first played in 19th century.
 Court: Rectangular in shape and divided into halves by a net.
Width- 20 ft Full length – 44 ft.
 BENEFITS:- Improves muscle
strength, heart functioning ,
reduce stress, improves mental
agility, improves flexibility, boost
metabolism rate, strengthen our
bones , helps in social being.

17. 2. FOOTBALL
 It is an outdoor sports.
 Equipments: - football, net
 Court- rectangular in size, Length : 90m- 120m. Width: 45m – 70 m.
 A match is played between two teams, each with 11 players.
 Benefits- improves aerobic capacity, cardiovascular health, muscle tone,
lowers body fat, increases bone strength, teaches coordination,
promotes teamwork and sharing, increases cognitive brain functions.

18. 3.CRICKET
• It is also an outdoor sport.
• Equipments- bat, ball , stumps , bails etc.
• In the game of cricket, pitch consists of the central strips of the field between
wickets. It is 20.12m long and 3.05m wide.
• A match is played between two teams, each with 11 players.
• Benefits:- Increase stamina and endurance, improve balance, improve hand-eye
coordination , flexibility, builds social skills, increase physical activity level,
promote teamwork.