Notes CBSE Class 12 Physical Education Yoga and Lifestyle

Physical Education
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Download Notes CBSE Class 12 Physical Education Yoga and Lifestyle in PDF format. All Revision notes for Class 12 Physical Education have been designed as per the latest syllabus and updated chapters given in your textbook for Physical Education in Class 12. Our teachers have designed these concept notes for the benefit of Class 12 students. You should use these chapter wise notes for revision on daily basis. These study notes can also be used for learning each chapter and its important and difficult topics or revision just before your exams to help you get better scores in upcoming examinations, You can also use Printable notes for Class 12 Physical Education for faster revision of difficult topics and get higher rank. After reading these notes also refer to MCQ questions for Class 12 Physical Education given on studiestoday

Revision Notes for Class 12 Physical Education Yoga and Lifestyle

Class 12 Physical Education students should refer to the following concepts and notes for Yoga and Lifestyle in Class 12. These exam notes for Class 12 Physical Education will be very useful for upcoming class tests and examinations and help you to score good marks

Yoga and Lifestyle Notes Class 12 Physical Education

 

♦ Asanas as preventive measures

♦ Obesity: Procedure, Benefits & contraindications for Vajrasana, Hastasana,Trikonasana, Ardh Matsyendrasana

♦ Diabetes: Procedure, Benefits & contraindications for Bhujangasana,Paschimottasana, Pavan Muktasana, Ardh Matsyendrasana

♦ Asthema: Procedure, Benefits & contraindications for Sukhasana, Chakrasana,Gomukhasana, Parvatasana, Bhujangasana, Paschimottasana, Matsyasana

♦ Hypertension: Tadasana, Vajrasana, Pavan Muktasana, Ardha Chakrasana,Bhujangasana, Sharasana

♦ Back Pain: Tadasana, Ardh Matsyendrasana, Vakrasana, Shalabhasana,Bhujangasana

Notes CBSE Class 12 Physical Education Yoga and Lifestyle

 

 
3.1 Asanas as preventive measure :

Meaning of Asana :

To sit in a comfortable position for everlasting period of time is called asana.
Asana can be preventive measures as they provide following physiological benefits which ultimately helps in avoiding various lifestyle disease. The following are the benefits of asana for prevention of diseases:
a) Bones and joints become strong: By performing regular asana, the bones,cartilages, and ligaments become strong. Along with this, height of children is enhanced.
 
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
 
b) Circulation of blood becomes normal: By performing asana regularly, the stroke volume as well as cardiac output increases because cardiac muscles start working more strongly and efficiently. Blood circulation becomes proper and blood pressure normalizes and stabilizes.
 
Notes CBSE Class 12 Physical Education Yoga and Lifestyle-A
 
c) Immune system is strengthened: By regular practice of asana, our immune system is strengthened. As a result, our body becomes less prone to diseases.
 
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
d) Respiratory organs become efficient: By performing asana regularly, the respiratory organs become efficient. The vital air capacity increases up to 6000cc. The size oflungs and chest also enhances.
 
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
e) Efficiency of excretory system enhances: By regularly performing asana the efficiency of excretory system enhances. As a result, the waste products such as lactic acid, acid phosphate, urea, uric acid etc. are excreted quickly and properly which in turn help in delaying fatigue.
 
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
f) Muscles become strong: by performing asana regularly, muscles of the bodybecome strong. The efficiency of the muscles increases. Fat does not accumulate in the body.In fact, the appearance the body enhances. The size of the muscles also increases.
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
3.2 Obesity
 
Obesity is that condition of the body in which the amount of fat increases to extreme levels.
 
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
Procedure, benefits and contraindications for Vajrasana 
 
Procedure :
 
It is a meditative asana. Kneel down on the ground with your knees, ankle and toes touching the ground. Your toes should be stretched backwards. Now place your palms of both hands on the knees. The upper body should be straight. At this time, the breathing should be deep, even and slow.
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
Benefits:

a)It is helpful for concentration.
b)It is helpful in curing dysentery, back pain and chest diseases.
c)It enhances memory.
d)It cures problems related to menstruation.
e)It cures mental stress.
f)It strengthens the pelvic muscles.
g)It removes postural defects.
h)It prevents hernia and gives relief from piles.
 
Contraindications
 
a)A person suffering from joint pain should not perform vajrasana.
b)The individuals who have any spinal column problem should not performvajrasana.
c)The individuals who have some difficulty in movement should practice vajrasanawith a lot of acre.
 
Procedure, benefits and contraindications for padahastasana
 
Procedure:

Bend forward until the fingers or palms of the hands touch the floor on either side of the feet. Try to touch the knees with the forehead. Do not strain. Keep the knees straight. Exhale while bending forward. Try to contract the abdomen in the final positionto expel the maximum amount of air from the lungs.
 
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
 
Benefits of Pada Hastasana:
a)It makes the body very flexible.
b)It stretches the leg and back muscles.
c)It helps to eliminate excess belly fat.
d)It makes the spine flexible and tones the nerves.
e)It improves blood circulation.
f)It improves digestion and removes constipation.

Contraindications:
The individuals who have back pain should avoid this asana. At least, they should not bend forward fully. They can bend themselves only as far as comfortable.
 
Procedure, benefits and contraindications for Ardh Matseyendrasana
 
Procedure: 
the left heel is kept under right thigh and the right leg is crossed over the left thigh. After that hold the right toe with left hand and turn your head and back to the right side. In this position move the trunk sideways. Then Perform the same sasna in the reverse position.
 
 
Notes CBSE Class 12 Physical Education Yoga and Lifestyle


Benefits of Ardh Matseyendrasana.:
a.It keeps gall bladder and prostate gland healthy.
b.It enhances the stretch ability of back muscles.
c.It alleviates digestive ailments.
d.It regulates the secretion of adrenaline and bile and thus is recommended in yogic management of diabetes.
e.It is also helpful in treating sinusitis, bronchitis, constipation, menstrual disorder, urinary tract disorder and cervical spondylitis.
 
Contraindications:
 
a.Women, who are two or three months pregnant, should avoid practicing this
b.The individuals who suffer from peptic ulcers, hernia, and hypothyroidism shouldpractice this asana under expert guidance.
c.The individuals who have the problem of sciatica or sleep disc may benefit fromasana but they need to take great care while doing this asana.
 
Procedure, benefits and contraindications for Trikonasana
 
First of all stand with your legs apart. Then raise the arm sideways up to the shoulder level.
Bend the trunk sideways and raise the right hand upward. Touch the ground with left hand behind left foot. After sometime, do the same asana with opposite arm in the same way.
 
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
Benefits

a)It strengthens the legs, knees, arms and chest.
b)It helps in improving digestion and stimulates all body organs.
c)It increases mental and physical equilibrium.
d)It reduces stress, anxiety, back pain and sciatica.
e)It helps in increasing height.
f)It helps in reducing obesity.
g)It enhances blood circulation.
h)It is also helpful in reducing extra fat around the waistline.
 
Contraindications of Trikonasana:

a) If you are suffering from diarrhea, low or high blood pressure, back injury ormigraine, avoid the practice of trikonasana.
b) The individuals having cervical spondylosis should not perform this asana.
 
3.3 Diabetes
 
Diabetes is such a disorder that it causes sugar to build up in our blood stream instead of being used by the cells in the body. 
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
Procedure, benefits and contraindications for Pawanmuktasana
 
Procedure
 
lie down on you back on a plain surface. Keep your feet together and place your arms beside your body. Take a deep breath. When you exhale bring your knees towards your chest. At the same time press your thighs on your abdomen. Clasp your hands around your legs. Hold the asana when you breathe normally. Every time you inhale, ensure that you loosen the grip. Exhale and release the pose after you rock and roll from side to side three times.
 
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
Benefits of Pawanmuktasana:
a) It eases the tension in lower back.
b) It enhances the blood circulation in pelvic area.
c) It stimulates the reproductive organs.
d) It helps to cure menstrual disorders.
e) It helps in reducing the fats of the thighs, buttocks and abdominal area.
f) It strengthens the abdominal muscles.
g) It also massages the intestines and organs of digestive system which helps inreleasing the gas and thus improves digestion.
h) Relieves constipation.
 
Procedure, benefits and contraindications for Bhujangasana:

Procedure of Bhujangasana: In this asana the shape of the body remains like a snake that is why it is called Bhujangasana. In order to perform this asana, lie down on the belly on the ground. Keep your hands near the shoulders. Keep your legs close together. Now straiten up your arms slowly, raise the chest. Your head should turn backwards. Keep the position for sometime. Then get back to the former position. For good results, perform this asana for 4 to 5 times.
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
Benefits of Bhujangasana:

a)It alleviates obesity.
b)It provides strength and agility.
c)It cures the disorders of urinary bladder.
d)It cures the disease of liver.
e)It improves blood circulation.
f)It makes the vertebral column flexible and thin.
g)It cures gas disorders, constipation and indigestion.
h)It strengthens the muscles of hands.
 
Contraindications of Bhujangasana:

a)People suffering from hernia, back injuries, headaches, and recent abdominal surgeries should not perform this asana.
b)Pregnant women should not perform this asana.
 
Procedure, benefits and contraindications for Shalabhasana

Procedure of Shalabhasana: Lie down in prostate position. Spread the thigh backwards. 
Hold your fists and extend arms. Keep your fists under the thigh and then raise your legs slowly as high as you can. For best results hold this position for 2 to 3 minutes and then lower your legs slowly. Repeat the same action for 3 to 5 times.
 
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
Benefits of Shalabhasana:
 
a.It improves posture.
b.It stimulates the body organs.
c.It helps in relieving stress.
d.It alleviates lower back pain.
e.It helps in removing constipation.
f.It provides relief to persons who have mild sciatica and slip disc problem.
g.It strengthens the muscles of the spine, buttocks and back of the arms and legs.
 
3.4 Asthma

Asthma is a disease of lungs in which the airways become blocked or narrowed causing difficulty in breathing. The airways also swells up and pruce extra mucus. It usually triggers coughing, wheezing or whistling or shortness of breath.The coughing usually occurs at night or early in the morning.
 
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
Procedure of Matsyasana: For performing this asana, sit in padamasana. Then lie down in supine position and make an arch behind. Hold youe toes with the fingers of your hands.
Stay for some time in this position.
 
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
 
Benefits:

a)It is helpful in curing back pain, knee pain and tonsillitis.
b)It also cures the defects of eyes.
c)Skin diseases can be cured, if we practice this asana regularly.
d)This asanais helpful for the treatment of diabetes.
e)It helps in relieving tension in the neck and shoulders.
f)It improves posture.
g)It is the best asana to get relief from asthma.
h)It provides relief from respiratory disorders by encouraging deep breathing.
 
3.5 Hypertension :

Hypertension is another name for high blood pressure. It can lead to severe complications and increases the risk of heart disease, stroke, and death.
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
3.6 Back Pain

The pain which is felt in the back usually originates from the bones, joints, muscles and nerves etc is called back pain. It may be in the cervical, thoracic or lumbar region.
 
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
Procedure of Tadasana:
 
Stand up in attention position. Lift your arms upwards. Stretch your hands upwards. Raise your heels, and come on your toes. Also pull up your body upwards. After some time breathe out slowly and come to the previous position. Repeat the same exercise for 10 to 15 times.
 
Notes CBSE Class 12 Physical Education Yoga and Lifestyle
 
Benefits of Tadasana:

a)It is helpful in developing physical and mental balance.
b)It reduces obesity.
c)It cures constipation.
d)It cures digestive problems.
e)It improves body posture.
f)It alleviates sciatica.
g)It is an excellent asana for those who want to enhance their height.
h)It is beneficial in treating hypertension.
 
 
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