class 11th Ch 5 yoga by bhawani pratap singh shekhawat

CBSE 11TH CLASS SESSION 2020-21
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
BY: BHAWANI PRATAP SINGH SHEKHAWAT

CONTENTS
By:BhawaniPratapSinghShekhawat,//
bhawani912@gmail.com/+918005864874//
1.Meaning And Importance Of Yoga
1.Element Of Yoga
1.Introduction – Asanas, Pranayama, Meditation &
Yogic Kriyas
1.Yoga For Concentration & Related Asanas (Sukhasana,
Tadasana, Padmasana, Shashankasana, Naukasana,
Vrikshasana(tree Pose), Garudasana(eagle Pose)
1.Relaxation Techniques For Improving Concentration – Yognidra

5.1 MEANING AND
IMPORTANCE OF
YOGA
By:BhawaniPratapSinghShekhawat,//
bhawani912@gmail.com/+918005864874//

MEANING OF YOGA
 The Word Yoga Has Been Derived
From The Sanskrit Word “ YUG ”
Which Means To Join Or To Unite.
 Yoga Is The Union Of The Individual
Soul With The Absolute Or Divine
Soul.
 Yoga Also Means The Unification Of
Physical, Mental, Intellectual And
Spiritual Aspects Of Human Being.
 Yoga Is The Science Of Development
Of A Person’s Consciousness.

IMPORTANCE OF YOGA
1. Physical Purity.
2. Cures And Prevention From Disease.
3. Reduces Mental Tension.
4. Beautification Of Body.
5. Provides Relaxation.
6. Keeps The Correct Posture Of Body.
7. Yoga Can Be Performed Easily.
8. Spiritual Development.
9. Increases Flexibility.
10. Reduces Obesity.
11. Improves Health.
12. Enhances Moral And Ethical Values.

1. PHYSICAL
PURITY
 Internal Organs Of Our Body
Can Be Cleansed By Various
Yogic Exercises.
 As Per Ayurveda, Our Body Is
Made Of Vaat, Pitt And Kaph.
To Remain Healthy, Balance
Of Vaat , Pitt And Kaph In Our
Body Is Necessary.
 Dhoti, Nauli, Basti,
Kapalbhati,tratak Etc. Are
Such Yogic Exercises Which
Keep The Internal Organs Of
Our Body In Clean State.

2.
CURES AND
PREVENTIO
N FROM
DISEASE
 Yoga Not Only Prevents
Many Diseases But Also
Cures Them.
 Various Yogic Exercises
Increases The Immunity Of
The Body.
 Diseases Such As
Bronchitis, Sinusitis,
Arthritis, Gastritis, Asthma,
High Bloods Pressure,
Stress , Back Pain, Urinary
Disorders Etc. Can Be
Prevented As Well As Can
Be Cured By Yogic
Exercises.

3. REDUCES
MENTAL
TENSION
 Yoga Helps In Reducing
The Mental Tension.
 Pratyahar, Dharana And
Dhyan Plays Vital Role In
Reducing The Mental
Stress.
 Asanas Like Makarasana,
Shavasana, Shalabhasana
And Bhujangasana Are
Beneficial For Releasing
Stress And Tension.

4. HEALTHY
BODY
 Everyone In This World
Wants To Have Healthy
Body.
 Various Yogic Asanas Are
Best Suited To Get Rid Of
Many Health Problems And
To Stay Fit.
 They Make Our Body
Strong, Reenergize It And
Improve Flexibility.

5.
PROVIDES
RELAXATION
 Rest And Relaxations Are
Essentials For Removing
Fatigue.
 Research Studies Have
Shown That Yogic Asanas
And Panayama Relaxes
The Body And Mind.
 Padamasana , Shavasana
And Makarasana Are Some
Of Such Asanas.

6.
KEEPS THE
CORRECT
POSTURE
OF BODY
 Postural Deformities Are Very
Common Nowadays Due To
Lifestyle Followed Which
Effects Efficiency Negatively.
 Doing Yoga Asanas Regularly
, A Person Can Not Only
Have The Correct Posture,
But Can Also Cure The
Postural Deformities .
 Vajrasana , Sarvangasana ,
Mayurasana , Chakrasana
,Bhujangasana Etc.

7.
YOGA CAN BE
PERFORMED
EASILY
 In Fast Life Of Today,
Every One Claims To Be
Very Busy , Hardly Any
Time Left For Self.
 Doing Yogic Exercise
Need Only A Small
Space , Where As
Others Need Much Of
Money And Time.

8.
SPIRITUAL
DEVELOPMENT
 One Can Have Good
Control On Mind By Doing
Yogic Exercises And Move
Towards The Spiritual
Heights.
 Padmasana And
Siddhasana Enhances The
Meditation Power.
 Pranayam Is Also Useful
For Spiritual Development.

9.
INCREASES
FLEXIBILITY
 Flexibility Is Very Significant
As It Helps In Movement Of
The Body Efficiently .
 Muscles Becomes More
Flexible And Prevents
Sports And Other Injuries.
 Chakrasana , Dhanurasana
, Halasana , Bhujangasana
Etc. Are Very Beneficial In
Increasing Body Flexibility.

10.
REDUCES
OBESITY
 Very Common Problem
Now A Days.
 Regular Yogic Exercise Like
Pranayama And Asanas
Reduces Obesity .
 Research Studies Have
Shown That Obesity Is Also
Caused By Mental Stress
And Tension.
 Meditative Asanas Are The
Perfect Solution For This
Condition.

11. IMPROVES
HEALTH
 Yoga Not Only Maintains
But Improves Our Health .
 Muscles Becomes More
Strong .
 Various System Of Body
Like Respiratory ,
Circulatory , Nervous ,
Excretory Etc. Becomes
More Efficient Resulting
Improvement In Over All
Health.

12.
ENHANCES
MORAL AND
ETHICAL
VALUES
 Yoga Is Very Significant For
Human Being In Present-
day Life.
 By Following First Two
Steps Of Ashtanga Yoga :
Yama And Niyama (Ahimsa
, Satya , Asteya , Santosh ,
Tapa Etc. ) These Values
Are Enhanced.
 An Individual Can Attain
Perfect Health And Lead A
Content Life By Performing
Yogic Exercise Daily.

5.2 ELEMENT OF YOGA
1. Yama
2. Niyama
3. Asanas
4. Pranayama
5. Pratyahara
6. Dharana
7. Dhyana
8. Samadhi

1.YAMA
A. AHIMSA: Causing No Harm To Any Living Thing. Anxiety ,
Jealousy, Hate ,Anger Are Violent Emotions.
B. SATYA: Truthfulness. We Must Be Truthful In Thoughts, Speech
And Deeds. We Must Not Speak To Others In Deceitful Manners.
C. ASTEYA: Non-stealing. The Inclination To Use Others Objects,
Money And Thoughts For One’s Own Benefit Is Stealing.
Abstaining From It Is Asteya.
D. BRAHAMCHARYA: Conserving One’s Energy . Using Your
Energy For The Benefit Of The Individual & Society, Not For
Pleasure.
E. APARIGRAHA: Non- Possessiveness, Non-grasping Or Non-
greediness. Aparigraha Refers To Keeping The Desire For
Possessions To What Is Necessary Or Important, Depending On
One's Life Stage And Context.

2. Niyama
A. SAUCHA: It Is Purification Of Internal Organs, External
Body And Mentally. Shatkarmas Are To Be Performed For
Purification Of The Internal Organs Of The Body. Neti, Dhoti,
Kapalbharti, Nauli, tratak, Basti Are The Six Kriyas (
Shatkarmas).
B. SANTOSH: Feeling Of Satisfaction In Life.
C. TAPA: To Endure The Difficulties, Obstacles And Complex
Situation Easily In Achieving The Goal.
D. SWADHYAYA: It Is Considered As The Study Of Teaching
And Scriptures, Self Study Is Preferred. It Also Means
Introspection And Self Study By Asking Questions Like Who I
Am, What Should I Do, Aim Of Life.
E. ISHWARA PRANIDHAN: To Dedicate All The Deeds To
God. One Surrenders Oneself To God Expelling Pride, Ego
And Other Impurities From Mind

3. Asana
 Asana Means Position Or
Posture Of Body.
 It Also Means To Sit In Easy
Posture.
 These Are Slow Stretching
Activities Performed To Keep
The Body Flexible Agile And
Young.

4. PRANAYAMA
 It Is The Control Of The Process
Of The Breathing. It Means
Appropriate Control Over
Inhalation And Exhalation.
 It Helps In Regulating The
Metabolic Activity And Enhances
The Function Of Heart And
Lungs. It Also Provides Longevity
To Life.

5. PRATYAHARA
 Control Over Senses Is
Pratyahara.
 The Senses No Longer
Respond To External
Objects That Hinder Mental
Concentration.

6. Dharana
 It Is The Concentration Of
Mind At One Focal Point.
 It Is A Mental Exercise Which
Enables A Yogi To Go Ahead
Towards Dhyana And
Samadhi.

7. Dhyana
Dhyana is a complete
constancy or
concentration of mind.

8. Samadhi
 The Union Of Individual’s Soul With The
Supreme Soul Is Called Samadhi.
 It Is Checking Or Destruction Of All The
Impulses Of Mind.
 During Dhyana, When The Disappearance
Of Self Awareness Takes Place , The Yogi
Attains The Stage Of Samadhi.
 Experiences The Divine Pleasure.

5.3INTRODUCTION – ASANAS, PRANAYAMA,
MEDITATION & YOGIC KRIYAS
INTRODUCTION TO ASANAS
 A position which is steady and
comfortable.
 In Asanas, body is kept in various
positions in such a way that the activity of
the organs and glands of body becomes
more efficient and finally improve the
health of mind and body
Meaning of Asanas : स्थिरसुखमाससम ॥४६॥

Meditative Asanas Relaxative Asanas Cultural Or Corrective
Asanas
Meditation Power Of An
Individual Is Enhanced
Removes Fatigue And Relaxes
An Individual Physically And
Mentally
Regulate And Systematise The
Different Activities Of The Body
And Finally Provides The Energy
To The Body
Padmasana, Sidhasna,
Gaumukhasan, Veerasana, Etc
Shashankasana, Shavasana,
Makarasana, Etc
Sheerasasan, Sarvangasana,
Matasyasana, Halasana,
Bhujangasana, Chakrasana, Etc
CLASSIFICATION OF ASANAS

INTRODUCTION TO PRANAYAMA
MEANING OF PRANAYAMA
 It is comprised of two words :“prana” + “ayam” Mean vital life force + control “the
control or regulation of prana”
Purka Rechaka Kumbhaka
Inhalation Exhalation Retaining the breath
Internal
To retain the breath
after complete inhalation.
External
To retain the breath after
complete exhalation

TYPES OF PRANAYAMA
 Suryabhedi Pranayama
 Ujjayi Pranayama
 Sheetkari Pranayama
 Sheetali Pranayama
 Bhastrika Pranayama
 Plavini Pranayama
 Morchha Pranayama

INTRODUCTION TO MEDITATION
 Meditation Is A Process Of Complete Constancy Of
Mind.
 According To Patanjali , “The Concentration Of Chitta
(Mind) On An Vritti (Impulse) Without Any Divergence
, Is Called Dhyana .
 The Stage When Perception Starts Directly Is Called
Real Dhyanavastha.
 Dhayna Is Not A Practise But It Is A Stage Of Mind In
Which There Is A Continuous Dynamic
Consciousness Without Any Obstruction.
MEANING OF MEDITATION

INTRODUCTION TO SHATKARMAS OR
SUDHIKRIYAS
 Like Any Machine, Human Body Also
Require Internal And External Cleanliness
 Cleanliness Of Internal Organs Of Our
Body Is Done By Six Actions(shatkarmas)
 Neti
 Dhouti
 Basti
 Nouli
 Tratak
 Kapalbhati

5.4 Yoga For
Concentration & Related
Asanas (Sukhasana,
Tadasana, Padmasana,
Shashankasana,
Naukasana,
Vrikshasana(tree Pose),
Garudasana(eagle Pose)

Sukhasana
 BENEFITS
 Facilitates Mental And Physical Balance
Without Causing Strain Or Pain
 Stretches And Lengthens Spine
 Calms Your Mind
 Reduces Anxiety, Stress And Mental Fatigue
 Help In Improving Body Posture
 Gentle Massage To Knees, Calf Muscles And
Thighs
 CONTRAINDICATIONS
 Knees And Hips Are Injured Or Inflamed,
Avoid This Asana
 Have Slipped Disc Problem, You Should Take
Proper Care While Performing This Asana

TADASANA
 BENEFITS
 Helpful In Developing Physical And Mental Balance
 Reduces Obesity
 Cures Constipation
 Helpful For The Treatment Of Hypertension
 Good Asana For Those Who Wants To Enhance Their
Height
 Improve Body Posture
 If You Have Low BP, Avoid This Asana
 People Suffering From Headaches And Insomnia Should
Also Avoid Performing This Asana
 Individual, Who Suffer From Blood Circulation Problem
Such As Faulty Valves, Should Not Perform This Asana

PADMASANA
 BENEFITS
 Increase The Focus Of Mind And
Concertation
 It Clams The Brain
 Helps To Relax The Body
 Helps To Stimulate The Abdomen And
Spine
 Helps In Reducing Abdominal Fat
 Helps In Reducing BP And Muscular
Tension
 Who Suffer From Sciatica Or Weak Or
Injured Knees Should Not Practice
This Asana

SHASHANKASANA
 BENEFITS
 Relieve Fatigue And Promotes Concentration
Of Mind
 Regulates The Functioning Of Adrenal Glands
 Regular Practice Relieves Constipation
 Controls Diabetes
 Increases The Memory Power
 Reduce The Excess Fat In The Abdominal
Region
 Who Are Suffering From High BP Or Slipped
Disc Should Not Perform This Asana

NAUKASANA
 BENEFITS
 Tones The Muscles Of The Leg
 Useful For The Person With Hernia
 Strengths The Back And Abdominal Muscles
 Helps In Digestive Process
 Reducing Belly Fat
 Low BP, Migraine, Spinal Disorder And
Severe Headache, Don’t Perform This Asana
 If You Have A Asthma Or Heart Diseases
Should Avoid This Asana
 Women Should Avoid Doing This Asana
During Pregnancy

VRIKSHASANA (TREE POSE)
 BENEFITS
 Strengthens The Ligament And Tendons Of
The Feet
 Improve Concentration
 Helps In Relieving Pain Due To Sciatica
 Improves Balances And Stability In The Legs
 Reduces The Knee Problems
 Enhances The Flexibility Of Leg, Back And
Chest Muscles
 Suffering From Migraine, Insomnia, Low Or
High BP, Acute Knee Problem And Hip Injury,
Should Avoid Practicing This Asana

GARUDASANA (EAGLE POSE)
 BENEFITS
 Strengthens The Muscles, Tones The
Nerves And Loosens The Joints Of
The Legs And Arms
 Improve Balance
 Strengthens Ankles
 Alleviates Sciatica And Rheumatism
 Anyone Had A Recent Ankle Or
Elbow Injury, You Should Avoid
Performing This Pose

5.5 Relaxation Techniques For Improving
Concentration – Yognidra
MEANING OF YOGA NIDRA
Yoga Nidra (Sanskrit: योग निद्रा) Or Yogic Sleep Is A State Of Consciousness Between
Waking And Sleeping, Like The "Going-to-sleep" Stage, Typically Induced By A Guided
Meditation.

STAGES OF
YOGANIDRA
Preparation
Intention
(Sankalpa)
Body Rotation
Breath Awareness
Opposites Or
Feelings And
Sensation
Visualisation
Sankalpa
Return Or
Finishing The
Practice

1. PREPARATION
 Get Ready For Yoganidra
 Lie Down On Your Back On The Floor And
Adopt The Pose Of Shavasana
 Body Should Be Straight From Head To
Toe
 Legs Should Be Slightly Apart And Arms
Should Be A Little Away From The Body
 Palms Should Be Upwards
 Feel Comfortable In This Position
 Close Your Eyes And Take Deep Breath

 Take A Resolve Or Sankalpa
According To Your Own Wish
 It Should Be Short, Clear And
Positive
 Example, Sankalpa May Be ‘ I Will
Enjoy Complete Health Or I Will
Ever Be Cheerful’ Etc.
2. INTENTION (SANKALPA)

3. BODY ROTATION
 At this stage awareness is rotated through the different body parts in a
systematic way
 The rotation of awareness is started in proper sequence i.e.,
 Right side of the body start with right thumb ending with the little toe of the
right foot left side left hand thumb to the little toe of the left foot
back of the body from heels to the back of the head front of the body
forehead to individual facial feature to the leg.

4. BREATH AWARENESS
 You Simply Become Aware Of The
Natural Breath Without Doing Any
Effort To Change The Flow Of The
Breath
 It Gives A Deeper Relaxation And
Awakens Higher Energies That Can
Be Directed To All Parts Of The Body

5. OPPOSITES OR FEELINGS AND
SENSATION
 Allow Yourself To
Experience Feeling And
Sensation
 Usually It Is Practised With
Pairs Of Opposite Feelings
Like Heat And Cold, Pain
And Pleasure, Love And
Hate, Etc.

6. VISUALISATION
 This Stage Induces The Mental
Relaxation
 Develop Self Awareness And Relaxes
The Mind Through Removal Of
Disturbing Materials, Controls The Mind
And Strengthens Concentration Ability
 It Is Done By The Visualisation Of Variety
Of Different Images, Objects And
Situations

7. SANKALPA
 Once Again
Sankalpa
Mentioned In The
Second Point Is
Repeated Thrice
With Complete
Dedication

8. RETURN OR FINISHING THE PRACTICE
 This Stage Is Important Because If You
Move Fast Out Of Yoganidra You Can Feel
Discontented And Uncomfortable
 At This Sage, Awareness Is Externalised
Slowly So That You Can Be Aware Of The
External Location, Sound, Object And
Persons
By : Bhawani Pratap Singh Shekhawat , // Bhawani912@gmail.Com / +91 8005864874 //

Reduces Tension
Relaxes The
Mind
Awakens
Creativity
Increase
Memory And
Learning
Capacity
Counteracts
Stress
Manages
Psychosomatic
Diseases
Cures Cancer Helps Healing
Promotes
Willpower
By : Bhawani Pratap Singh Shekhawat , // Bhawani912@gmail.Com / +91 8005864874 //
ADVANTAGES OF YOGANIDRA

For Any
QUERY feel Free to
contact me!!!
For Any
QUERY feel Free to
contact me!!!

class 11th Ch 5 yoga by bhawani pratap singh shekhawat

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