CBSE Class 12 Physical Education Yoga and Lifestyle VBQs

MCQ Questions for NCERT Class 11 Physical Education Yoga 

Question: The yogic elements that includes the study of self is _______.
(a) Pratyahara
(b)Dhyana
(c) Swadhyaya
(d) Rechaka

Answer: C

Question: Sukhasana strengthens muscles of the back and improves _______.
(a) body posture
(b) spine
(c) focus of mind
(d) abdomen

Answer: A

Question: Ishani is a yoga teacher. His students are middle aged people facing stiffness of muscles of shoulders and upper back. He gave them a demonstration on how to do an asana. See the image below and identify the asana shown by Ishani. 

(a) Mayurasana
(b) Sulabhasana
(c) Shashankasana
(d) Vrikshasana

Answer: C

Question: Human body requires both internal and external cleanliness for proper functioning. Outer cleanliness is easy but inner cleanliness is slightly difficult. The inner cleanliness of the body can be attained by practicing which of the following kriyas?
(a) Neti
(b) Basti
(c) Nauli
(d) All of these

Answer: D

Question: Which of the following is the correct contraindication of the asana shown below. 

(a) Avoid doing if you suffers from insomnia
(b) Avoid doing if you have high blood pressure
(c) Avoid doing if you have ankle or elbow injury
(d) Avoid doing if you have Asthama or are a heart patient

Answer: D

Question: Which is the foundation posture for seated meditation?
(a) Padmasana
(b) Sukhasana
(c) Shashankasana
(d) Garudasana

Answer: B

Question: When we indulge in any kind of mental work, after sometime we feel tired. Our mind can no longer focus. At such times, we are unable to work further as we need relaxation.
Which among the following is an asana that relaxes the body and mind thus removing fatigue?
(a) Padmasana
(b) Sukhasana
(c) Shashankasana
(d) All of the above

Answer: D

Question: Which of the following asanas does not help in improving concentration?
(a) Sukhasana
(b) Tadasana
(c) Chakrasana
(d) Padmasana

Answer: A

Question: Match the following.

Codes
A B C D
(a) 3 1 4 2
(b) 1 2 3 4
(c) 2 4 1 3
(d) 4 3 2 1

Answer: C

Question: The english name for ‘Garudasana’ is _______.
(a) Bird pose
(b) King pose
(c) Eagle pose
(d) Moon pose

Answer: C

Assertion-Reasoning MCQs

(A) and Reason (R). Each of these questions also has four alternative choices, any one of which is the correct answer. You have to select one of the codes (a), (b), (c) and (d)given below.
Codes
(a) Both A and R are true and R is the correct explanation of A
(b) Both A and R are true, but R is not the correct explanation of A
(c) A is true, but R is false
(d) A is false, but R is true

Question: Assertion (A) Yoga is not effective for depression.
Reason (R) Yoga helps in maintaining correct posture.
Answer: D

Question: Assertion (A) Yoga unites the individual’s soul with the divine soul.
Reason (R) The word ‘Yoga’ is derived from the Sanskrit word Yuj which means to unite.
Answer: B 

Question: Assertion (A) Naukasana is good for reducing belly fat.
Reason (R) Tadasana is performed in a sitting position.
Answer: C

Question: Assertion (A) Pratyahara is the ultimate union of an individual’s soul with God.
Reason (R) Pranayama involves controlled breathing.
Answer: D

Short Answer Type Questions 

Question: Give the Sanskrit names and their equivalent English meanings of any four asanas in Yoga which help in improving concentration.
Write one benefit of performing each of these asanas.
Answer: The four asanas in Yoga which help in improving concentration and their additional benefits are as follows
♦ Tadasana, is called the palm tree pose or mountain pose. It helps to gain sense of balance, opens up the chest cavity for breathing exercises, stimulates the thyroid gland and helps increase height.
♦ Sukhasana, is called the easy pose. It calms the wind,strengthens the back and stretches the knees and ankles.
♦ Padmasana, is called the lotus pose. It calms the mind,increases awareness and attentiveness and restores energy levels.
♦ Shashankasana, is called the hare pose. It relaxes the body, relieves depression and gives the upper body a good stretch.

Question: Explain the procedure for performing Sukhasana.
Answer: The procedure for performing Sukhasana is as follows l Sit on the floor with your legs straight in front of the body.
♦ Now, cross your legs such that each foot is under the opposite thighs, i.e. the left foot should be under right thigh and the right foot must be under left thigh.
♦ Keep your hand on your legs such that your palms are placed on your kness.
♦ Keep your head, neck and spine straight.
♦ Keep your legs and shoulder relaxed.
♦ Close your eyes and practice deep breathing.

Question: What are the six yogic kriyas and what are the functions of these kriyas?
Answer: The six yogic kriyas and the function of each of them are as follows
(i) Neti It helps in nasal cleansing.
(ii) Dhauti It helps in cleaning of oesophagus and stomach.
(iii) Nauli It used in abdominal massage to improve functioning of the whole digestive system.
(iv) Kapalabhati It helps in purification of lungs and frontal lobe of brain.
(v) Basti It is a technique of replenishing the body internally by Cleansing the colon completely.
(vi) Trataka It is used in purification of the eye to overcome eye problems.

Question: What are the contraindications of Tadasana and Sukhasana?
Answer: The contraindications of Tadasana are as follows l Don’t do this pose, if you suffer from insomnia/sleeplessness.
♦ If you experience a headache, stop immediately.
♦ If you take any blood thinning medications or have low
blood pressure, avoid doing this pose without consulting a doctor.
The Contraindications of Sukhasana are as follow l The individuals who have knee injury or have severe knee pain or lower back pain should not perform this asana for longer duration.

Question: What is Tadasana?What are the benefits of Tadasana?
Answer: Tadasana is one of the yogic asana that is done in standing posture. It is also called as mountain pose or palm tree. It is the foundation of all standing yoga asanas.
Tadasana as a yogic exercises has many benefits. These are as follows 
♦ It improves posture.
♦ It strengthens and increases the flexibility of thighs,knees and ankles.
♦ It firms abdomen and buttocks.
♦ It helps in inceasing height.
♦ It improves the function of respiratory and digestive orgAnswer:
♦ It strengthen the nervous system.
♦ It is good to improve balance and concentration as well as increase alertness.

Question: Explain the procedure for performing Vrikshasana.
Answer: The procedure for performing Vrikshasana is as follows l Stand tall and straight with arms by the side of your body.
♦ Bend your right knee and place the right foot high up on your left thigh.
♦ Make sure that your left leg is straight.
♦ Once you are well balanced, gracefully raise your arms over your head from the side, and bring your palms together in ‘Namaste’ mudra (hand-folded position).
♦ Look straight ahead in front of you.
♦ Ensure that your spine is straight.
♦ Now, stand tall and straight as you did at the beginning of the posture. Repeat this pose with the left leg off the ground on the right thigh.

Question: What are the benefits of Padmasana?
Answer: Padmasana is also called Lotus pose. It is done in a sitting posture. The benefits of Padmasana are as follows
♦ It calms the brain and increases the focus of mind.
♦ It increases concentration.
♦ It stimulates the pelvis, spine, abdomen and bladder.
♦ It stretches the ankles and knees.
♦ It helps in reducing blood pressure and muscular tension.
♦ It helps in reducing abdominal fat.
♦ It strengthens the hip and knee joints.

Question: Explain the procedure for performing Garudasana.
Answer: The procedure for performing Garudasana is as follows l Take a standing position.
♦ Bend your right leg and twist it around the left one.
♦ Ensure that right thigh should be in front of the left thigh. The top of the right foot should place on the calf of the left leg.
♦ Now, bend your elbows and place them on the front of the chest.
♦ Twist your forearms around each other, the left elbow should remain below.
♦ Bring your palms together to resemble an eagle’s beak.
♦ Now, bend the left knee and lower the body in slow motion, until the tip of the right big toe touches the floor.
♦ After completing this procedure, repeat this on the other side.

Question: What do you understand by pranayama? Describe its three parts in detail.
Answer: The word pranayama is composed of two words, prana (meaning life) and ayam (meaning control). Thus, it means control and regulation of the vital life force or energy.
It consists of three parts, which are as follows
(i) Puraka (Inhale) When we breathe in, the chest expands, the diaphragm contracts and the ribs move outwards and up.
(ii) Kumbhaka (Retain) It consists of two parts,retaining the breath after complete inhalation called internal Kumbhaka and retaining the breath after complete exhalation called ‘external Kumbhaka’.
(iii) Rechaka (Exhale) When we breathe out, the chest contracts, the diaphragm relaxes and the ribs move inwards and down.

Long Answer Type Questions 

Question: Write the procedure for performing Naukasana and also write its benefits.
Answer: The procedure for performing Naukasana is as follows
♦ Lie on your back with your feet together and arms beside your body.
♦ Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
♦ Your eyes, fingers and toes should be in a line.
♦ Feel the tension in your navel area as the abdominal muscles contract.
♦ Keep breathing deeply and easily while maintaining the pose.
♦ As you exhale, come back to the ground slowly and relax.
Naukasana has various benefits, which are as follows l It strengthens the back and abdominal muscles.
♦ It tones the leg and arm muscles.
♦ It is useful for people with hernia.
♦ It helps to remove belly fat.
♦ It improves digestion.
♦ It improves the circulation of blood.
♦ It gives strength to thigh, hips, shoulder and neck.
♦ It helps in regulating the sugar level in the blood.

Question:Write the procedure of performing the Shashankasana, also called the hare pose.
Answer: The procedure of performing the Shashankasana is as follows
♦ Sit in the kneeling pose with knees fully bent. Place your hands on the thighs and breathe in a relaxed manner.
♦ Raise both your hands above the head, palms facing forward. The arms should be in line with the shoulders.
♦ Slowly bend down and bring the hands forward, till the hands and forehead touch the ground. Exhale while you are bending forward.
♦ In the final position, the forehead and hands rest on the ground. Rest in this position for as long as you are comfortable and breathe rhythmically.
♦ Exhale slowly and come back to the starting position (kneeling pose). Repeat this process 5 to 10 times depending on time and comfort.

Case Study Questions Yoga Class 12 Physical Education

Shivam is a student of class XI and is facing problem of poor concentration. During a recent medical check-up of school he was advised to practice Yogasana (as given in syllabus) and participate in sports activities for curing it.

Question: What are relaxative asanas?
Answer: Asanas that removes fatigue and relaxes a person mentally or physically are called relaxative asanas.

Question: How Yoga helps in concentration?
Answer: Yoga improves power of focusing or attention. It trains the mind, reduces fluctuation of mind which helps in concentration. 

Some students of class XI complained to their teacher that they are facing anxiety and stress due to the upcoming examinations.
Based on the case, answer the following questions.

Question: Which asana is suggested by the teacher to reduce anxiety and stress?
Answer: Sukhasana is suggested by the teacher to reduce anxiety and stress.

Question: What are the benefits of the ‘Lotus pose’?
Answer: The Padmasana or Lotus pose helps in meditation and concentration. It also calms the brain, increases awareness and attentiveness and restores energy levels.

 The physical education teacher of ABC school made a chart for the students to explain about the 8 elements of yoga.  

Question: Which moral vows are contained in Yama element?   
Answer: The moral vows contained in Yama element are Ahimsa,Satya, Asteya, Brahmacharya and Aprigraha.

Question: What does the word ‘Yoga’ imply?
Answer: The word ‘Yoga’ implies the unification of the physical,mental, intellectual and spiritual aspects of a human being.