CHAPTER5:YOGA

MEANING, IMPORTANCE AND ELEMENTS OF YOGA

Meaning of Yoga: The word "Yoga' is derived from Sanskrit word yuj' which means 'join' or 'unite'.
Yoga is considered to be the union of body, mind and soul and is used both as an end as well as means.
As an end, yoga signifies 'integration of personality' at the highest level. As means, yoga includes
various practices and techniques which are employed to achieve the development of such integration.
Importance of Yoga: Good health is the right ofevery human being. But this right depends on individual,
social and environmental factors. Health is a positive concept. Positive health does not mean merely
freedom from disease, but it also includes an energetic feeling of well-being with an amount of general
resistance and capacity to easily cultivate immunity against specific disease-causing factors and allergic
factors
The aim of yoga, at the school level, is to encourage a positive and healthy lifestyle for physical, mental
and emotional health of children. Yoga helps in the development of strength, stamina, endurance and
high energy at physical level. It also increases concentration, calm, peace and contentment at mental
level leading to inner and outer harmony.
Some important benefits of practicing yoga daily are :
Reduces mental tension
Cures and prevents from diseases
Beautification of body
Increases self-awareness
 Spiritual development
Increases flexibility
Reduces stress and anxiety
>Elements of Yoga: Patanjali, the first teacher of Yoga, described eight elements of yoga in yoga sutras.
These are called eight-fold paths or eightsteps through which ultimate goal of yoga can be achieved i.e.,
union of our soul to the supreme soul. These eight elements of yoga are:
Yama and Níyama: These are initial sets of principles that are concerned with our conduct in
personal and social life. These are related to ethics and values.
Asana: The term asana means sitting in a particular posture, which is comfortable and which could
be maintained steadily for long time. Asana gives stability and comfort, both at physical and mental
level.
Pratyahara: Yogic practice of Pratyahara means withdrawal of senses from sense organs in order
to control mind. In pratyahara, the awareness about the external surrounding is withdrawn and is
taken to inside. Introspection, studying good books are some practices which can help in pratyahara.
Dharana: Dharana is the concentration of mind. If the scattered mind is brought under control and
set to the focal point, concentration is said to be achieved. The focal point can be in the centre of the
forehead on level with a pointed soothing light at a distance.
Dhyana: Dhyana is one of the eight limbs of classical yoga. It is the penultimate limb, which leads
to self-absorption. Dhyana is a relaxation practice which induces relaxation in body and mind. In
Dhyana, concentration is focused for a long time ona single object like, breath, tip of the nose, etc.
Dhyana is a relaxing practice; it develops a sense of well-being in the person.
Pranayama: Pranayama consists of the breathing techniques which are related to the control of
breath or respiratory process. Pranayama, also known as yogic breathing, involves a conscious
manipulation of our breathing pattern. The health of the respiratory system depends upon the
quality as well as the quantity of air inhaled by the person. It also depends on the rhythm and
completerness of the breathing Through pranayama, a practitioner advantageously works with the
respiratory, cardiovascular and nervous systems which bring about emotional stability and peace
of mind. Pranayama has three phases known as puraka, rechaka and kumbhaka. Puraka is the
controlled inhalation; rechaka is controlled exhalation and kumbhaka is controlled retention of
breath.
Samadhi: When the mind is completely absorbed in one object of meditation, it is termed as
samadhi. The mind identifies itself with the object of meditation.

INTRODUCTION TO ASANA, PRANAYAM AND MEDITATION

Meaning of Asana: According to Patanjali, asana means, "Sthiran Sukham Asanam' ie., "that position
which is comfortable and steady". In Brahmanopanishad, "To sit in a comfortable position or posture
for everlasting period is called asana". Asana is that state of body in which it may be kept easily. The
ability to sit comfortably for an extended period of time in any position is called asana. In asanas, body
is kept in various positions in such a way, that the activities of organs and glands of body become more
efficient and finally improve the health of mind and body
Classification of Asanas: Asanas are classified mainly into the following three categories on the basis
of their effects:
Meditative Asanas: P'admasana, Siddhasana and Samasana are the main meditative asanas. By
practicing these asanas, the meditation power of an individual is enhanced. Meditation is done
by remaining constant in these asanas. It is beneficial to perform such asanas in complete peaceful
environment.
Relaxing Asanas: Shavasana and Makarasana are the main relaxing asanas. The practice of these
asanas removes fatigue and relaxes an individual physically and mentally. An individual gets
complete relaxation after performing these asanas.
Cultural or Corrective Asanas: Sirsasana, Sarvangasana, Matsyasana, Halasana, Bhujangasana,
Shalabhasana, Dhanurasana, Chakrasana, Mayurasana, Singhasana, etc. are the prominent asanas
of cultural or corrective asanas. These types of asanas regulate and systematise the different activities
of the body and finally provide energy to the body to perform pranayama, pratyahara and dharana,
etc.
 Meaning of Pranayama: The word pranayama is comprised ot two words 'prana plus 'ayama.
Prana means vital energy or life force and ayama' means control. In this way, pranayama means
the control or regulation of prana'. There are three parts of pranayamna:
Puraka: Puraka meansinhalation.
Rechaka: Rechaka means exhalation.
Kumbhaka: Kumbhaka means retaining the breath. There are two types of kumbhaka:
Internal Kumbhaka: To retain the breath after complete inhalation is called internal kumbhaka.
External Kumbhaka: To retain the breath after complete exhalation is called external kumbhaka.
Types of Pranayama : Following are the main types of pranayama
Suryabhedi Pranayama
Ujjayi Pranayama
Sheetkari Pranayama
Sheetli Pranayama
Bhastrika Pranayama
Bhramari Pranayama
Plavini Pranayama
Murcha Pranayama
Meaning of Meditation: Dhyana is a process of complete constancy of mind. According to Patanjali,
"The concentration of chitta (mind) on an impulse (vritti) without any divergence, is called dhyana".
The stage, when perception starts directly, is called real Dhyanavastha. Dhyana is not a practice but it is
a stage in which there is continuous dynamic consciousness without any obstruction. So, dhyana is not
practiced but its stage is attained and is experienced.
YOGA FOR CONCENTRATION AND RELATED ASANAS, YOGIC KRNYAS
Concentration can be improved by developing harmony between body and mind. If one is able to
regulate emotions, then it will be easier to discipline the mind and attain better concentration. In
this context, the yogic practices of yama, niyama, asana, pranayama, pratyahara and dhyana play an
important role. These practices can certainly help us in enhancing our concentration.
Meditation relaxes our body and mind. In meditation, we have to concentrate on any object or spot
continuously for some time. It helps to increase our ability to concentrate. It also enables us to control
our emotions and enhances harmony.
All the above yogic practices help us in having harmony between body and mind, thereby improving
concentration and improving performance of mental work.
Asanas helpful in increasing Concentration:
Tadasana: In this asana, body imitates like a palm tree known as Tada in Sanskrit.
Sukhasana: Sukhasana or the easy sitting pose is one of the simplest pose for meditation suited for
all beginners. Sukhasana comes from the Sanskrit word Sukham', which means comfore, 'easy',
joyful, 'pleasure, etc. Sukhasana can be done by all age groups. Sukhasana is the simplest of the
sitting postures in yoga. It is easy to perform and can even be done by elderly people. But, those
with serious knee or hip injuries should avoid this posture.
Shashankasana: Shashankasana or the Rabbit pose is so called as the asana in the final position
resembles a Rabbit. There are many benefits of this asana including relaxation, relieving of
depression and many more. Shashankasana is very easy to perform and can be done by anyone
regardless of age.
Padmasana: Padmasana is made of two words: padma and asana. Padma means "lotus. The legs
in the sitting position during this asana give the appearance of a lotus. This is a meditative asana.
Naukasana: The name Naukasana comes from the Sanskrit words "Nauka" which means "boat"
and meaning of Asana is "Posture" or "seat". Naukasana helps to strengthen the lungs, liver and
pancreas. It makes circulation of blood and oxygen around abdomen and lower back at a time much
faster. Naukasana is good for those who wishes to reduce belly and wants to develop abs muscles.
Vrikshasana: The name Vrikshasana' comes from Sanskrit, in which 'Vriksha' means, Tree and
meaning of Asana is to seat, pose or posture. When this pose is performed effectively, it would seem
as a tree.
 Garudasana: The name comes from the Sanskrit words garuda meaning "eagle", and asana meaning
posture or "seat".
Yogic Kriyas: Human body is just like a machine. The way in which a machine requires inner and
outer cleanliness tor smooth and systematic functioning, similarly, human machine also needs inner
and outer cleanliness for proper functioning. Generally, we do outer cleanliness which is very easy but
inner cleanliness is slightly difficult. The inner cleanliness of our body can be done properly by shudhi
kriyas which are called shatkarmas. Shatkarmas means - Six actions. The cleanliness of internal organs
of our body can be done by six actions. Shatkarmas or shudhi kriyas are very essential for maintaining
the health of our body.
There are following shatkarmas/shudhi kriyas :
Neti: It is a way of clearing and purifying nasal passage. While it is of natural interest to yoga
practitioners, this technique is especially suited to the common man for its remarkable effects on
treating sinus infections, allergies, headaches and even stress.
Dhouti: The washing up of the entire track of the body starting from the mouth to the digestive
path at the beginning of the small intestines.
Basti: It is the technique of washing and toning the large intestine.
Nauli: It is method of massaging and strengthening the abdominal organs.
Trataka: It is the practice of intense gazing at one point or object which develops the power of
concentration.
Kapalbhati: The word kapalbhati is made up of wo words, kapa> meaning skull (here skull
includes all the organs under the skull too) and bhati' means shining or illuminating. Due to the
process, the organs under the skull mainly the brain and the small brain are influenced in a good
manner.

CHAPTER6 : PHYSICAL ACTIVITY AND LEADERSHIP TRAINING

Physical Activity: Physical activity simply means movement of the body that uses energy. The four
main types of physical activities are
1. Aerobic: Benefits your heart and lungs most (Running, Swimming, Dancing, Jumping).
2. Muscle-strengthening: Improve the strength, power and endurance of your muscles (Push-ups
and Sit ups, lifting weight, Climbing Stairs).
3. Bone-strengthening: Helps in making your bone strong (Running, Walking, Jumping rope).
4Stretching;It helps in improve your flexibility and your ability to fully move your joints (Touching
your toes, doing side stretches, doing yoga)

LEADERSHIP QUALITIES AND ROLE OF A LEADER

Leadership: Leadership can be defined as the ability ofan individual to influence, motivate and enable
others to contribute towards effectiveness and success of the organisations of which they are members.
Leadership Qualities:
Good personality.
Emotional stability.
Initiative and creative
thinking
Ability to guide and teach.
Sense of purpose and responsibility.
Communicating skill.
Sociable.
Objective and flexible approach.
Courage to accept responsibility.
Role of a Leader:
Setting Goals
Organising
 Initiating Action
Co-ordination.
CREATING LEADERS THROUGH PHYSICAL EDUCATION
Leadership: It is the ability to build up confidence and zeal among people and to create an urge in them
to be led.
Definition of Leadership: According to George R. Terry, "Leadership is the activity of influencing
people to strive the will for grouping objectives."
Leader: A person who influences a group of people towards the achievement of a goal.
A good leader must be:
Intelligent
Sociable
Honest
Impartial
Regular and punctual
Interested in teaching
Sincere
Courageous
Firmly Determined
Good personality.
MEANING, OBJECTIVES AND TYPES OF ADVENTURE SPORTS
Adventure Sports:It refers to certain activities perceived as having a high level of inherent danger
These activities often involve speed, height, a high level of physical exertion and highly specialised gear.
Objectives of Adventure Sports:
T o inculcate spirit of adventure among the youth.
T o propagate adventure and allied activities at grass root level that would help children come close
to the nature.
To teach the virtues of a teamwork.
T o bring out children from the addiction of television.
To educate them about the evils of deforestation and
quarrying
T o imbibe the attitude of give and take.
T o encourage learning through observation, curiosity and creativity.
To develop the sense of the importance of adventure sports.
T o make concrete efforts to minimise pollution of mountains, avoid deforestation and protection of
wildlife.
T o promote family adventure activities with tourism.
Camping: It is an outdoor recreational activity involving the use of a tent, caravan, in the nature's lap,
etc. It is used to teach self-reliance and team work.
Rock Climbing: It involves climbing up, down or across a natural rock formation or an artificial rock
wall. The goal is to reach a predefined point without falling
Trekking: A long adventurous journey undertaken on foot in areas where common means of transport
are generally not available. In North America, it is known as Back Packing and in New Zealand, it is
known as Irumpin8
River Rafting: River rafting is a very challenging and a thrilling sport. It requires the use of a raft for
navigation through rivers. Bumping and Swiring over the rushing water makes this sport very exciting
and thrilling.
Mountaineering: It has been an age old activity because of the desire to reach higher mountains. This
activity requires a lot of experience, athletic ability, high altitude training, technical knowledge and
specialised tools and equipment to maintain safety.
Surfing: It is a water sport in which the wave rider rides on moving waves balancing on the surfing
board.
 Paragliding: It is carried out with a paraglider which is a light weighted, free flying foot launched glider
aircraft with no rigid primary structure.

MATERIALS REQUIRED AND SAFETY MEASURES OF ADVENTURE SPORTS

Materials and safety equipment required for outdoor adventure are:
(i) Shelter
a. Tent b. Ground cloth
c. Hammer d. Mat for tent
e. Poles, rope h. Knife

(i) Cooking
a. Large water jug b. Thermos
C. Stove with fuel d. Firewood
e. Cooking Oil f. Mugs, paper cups
g Cooking utensils like cooking pot, spoon, etc. h. Knife
(ii) Clothes:
a. Shoes b. T-Shirts
Jeans d. Socks
e. Swim suit f.Clothes for sleeping in
& Hats h. Laundry bag
(iv) Miscellaneous:
a. Flashlight Torch b. Extra batteries for flashlight
c. Compass d. GPS Navigator
e. Map £Candles
8. Whistles h. Cell phone
i. Helmets i. Binoculars
k. Rope, Cord L First-aid kit
m. Matchboxes n. Sports equipment
o. Harnesses p. Solar Flash lights