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• It cures night fall.
• It also cures diabetes.

• Arthritis is cured.
• Menstruation and Venereal diseases of women are cured.

According to Rishi Patanjali, there are eight stages or components of Yoga. They are follows:

• Yama, Forbearance
• Niyama, Observance
• Asana, Posture
• Pranayama, Regulation of Breathing
• Pratyahara, Abstraction
• Dharana, Concentration
• Dhyana, Meditation
• Samadhi, Trance

The first five components or stages out of the above-mentioned eight stages are connected with external Yogic exercises, and the remaining three are related to internal Yogic exercises. All these stages have been further divided as follows:

1. Yama:
Forbearance. It has the following five components:

• Ahimsa (Non-violence)
• Satya (Truth)
• Astey (Conquest of the senses of mind)
• Aprigraha (Non-receiving)
• Brahamcharya (Celibacy)

2. Niyama:
Observance: These two have the following five stages of components :

• Shauch (Obeying the call of nature)
• Tapa (Penance)
• Santosh (Contentment)
• Savadhyaye (Self-study)
• Ishwar Paridhan (God-consciousness).

3. Asana:
Posture The number of Asanas is as much as the number of birds. Asanas should be performed according to the capacity of the body. They should be done by exhaling air through breathing, stopping breath and re-Breathing everyday.

4. Pranayama:
Regulation of Breathing. Pranayama is a part of meditation. It has the following three parts:

• Purak (Inhalation)
• Rechak (Exhalation)
• Kumbhak (Holding of Breath): Holding breath and exhalation are called Pranayama (Regulation of breathing).

5. Pratyahara: 

Abstraction. Pratyahara means detachment of mind from all the vgorldly pleasures and comforts.

6. Dharana:

Concentration Dharanameans exercising control over our organs But it is very difficult to practise it.

7. Dhyana:
Meditation. When a person gains control over mind the state of Dhyana sets in. In this state, body and mind become like the flow of the river in which the currents of water have no effect at all.

8. Smadhi Trance:
It is the state of mind which starts with Dharana and ends with Samadhi. All these states have deep connection among them.The science of Yoga is a valuable contribution of India to the world. Yoga is gaining popularity at home and abroad. All the doctors and teachers of Physical Education acknowledge its utility. Yogic exercises are completely scientific in nature and in accordance with the structure of the body.

Padam Asana.

‘Yoga can be defined as science of healthy and better living physically, mentally, intellectually and spiritually.” Thus, Yoga is the union of soul with God. The medium of this sweet and happy union is body. The union of soul and God takes place by means of healthy and strong body, and we can have a vision of the Almighty God. Yoga makes body strong and healthy. As such, it is the only means of the union of soul and God. God is the embodiment of other-wordly qualities, actions and knowledge. He is all-prevading like the sky. The mutual relation between the living being and God is a must. Yoga is helpful in strengthening these bonds or connections.

Advantages of Yoga:

• Prevention of Diseases.
• Corrective Values and Relaxation.
• Development of Strength.
• Development of Physical, Mental and Latent power of man.
• Emotional development.
• Internal cleanliness of body.
• Spirit of Sacrifice and Discipline.

Yogic science is very important in human life. Yoga is not only the ancient knowledge of India but of the whole world. All over the world doctors and Physical Education teachers accept the importance of this ancient knowledge. Through Yoga body and mind remain healthy and nerves also remain strong and flexible. Yoga keeps one away from all ailments, and in case one falls ill, Yoga helps him to cure through various exercises. Not only does it make one healthy, strong and energetic it also makes one’s personality attractive. In fact, it takes one to a world of supreme bliss, life, health, comfort and peace.

It is the river of that knowledge, the single drop of which is sufficient to cure an ailment. It is a great means of uniting one with God. Body is, thus, a medium of the meeting of soul and supreme soul (God). Through a healthy body one can visualize the Almighty God. Yoga makes one healthy and strong as also efficient and skilful. It infuses in us energy. It is useful not only for the patients but also for the healthy persons. Healthy persons can make best use of Yoga. Yoga is useful for persons of all ages.

Aim of Yoga:
The main aim of Yoga is to win over the mind by maintaining the body healthy, flexible, energetic and active and by developing Great Powers by which the soul may unite with the Supreme Soul (God). In fact, salvation (‘Mukti’) is getting rid of the cycles of births and deaths by uniting the soul with the Supreme Soul. Two forms of ’V Yoga Asanas and Pranayams are directly related to Physical Education. Through Yogic science, man merges into God by winning over the mind, keeping the body healthy, energetic and active, and disciplining conduct and behaviour.

Technique : Spread the mat on the floor. Lie down in the supine position or lying on your stomach. Raise your legs slowly upward and bring it to 90° angle. Bring the legs towards head by raising the hips up. Raise the legs, abdomen and chest to form a vertically straight line. Place the palms on your back for support. Place the chin against the chest. Maintain the position as long as comfortable. Slowly return back to the original position. While doing this, first lower down the hips with hands supporting your back. Now slowly, return to the original position.

Kumbhaka is the pause between an inhale and exhale. The state of holding the breadth is called Kumbhaka. It is referred to a state of no inhalation or exhalation.

Steps : Lie on your stomach. Hold your both feet with your hands making a back bend and postioning like a bow. Pull your both feet slowly slowly, as much as you can. Look straight ahead with a smile in your face. Keep the pose stable while paying attention to your breadth. After 1 to 20 seconds as you exhale, gently bring your legs and chest to the ground, and relax.

Bhujangasana affects the spine of the body.

Advantage : It strengthens the back and abdomen at the same time.

Advantages : 

1. It purifies the respiratory tract 

2. Bad cold is cured.

Procedure : 

1. Spread the mat on the floor and lie down on it in normal posture.

2. Exhale and inhaling, start raising both the legs upward and stop when they make angle of 90° with the floor. 

3. Exhaling raise the waist, lips and push the legs backward over the head. Try to maintain the balance. 

4. After exhaling completely, push the legs further back and try to touch ground with toes. Keep the toes stretched. 

5. Continue normal breathing.

Yoga Karmsya Kaushlam means efficiency in action which means Yoga.

(c) Mantra yoga

Yoga means unification of Atma with Parmatma. Literally the term Yoga means Yoking 

i.e., harnessing of oxen or horses.

(d) All of the above

Procedure : Bend the right leg and keep the right foot on the left thigh. Bend the left leg and place it on the right thigh. Lift your back, taking help of the elbows. Press palms and waist, raise the trunk and head. Then place the crown of the head on the floor. Place both the hands on the thighs and relax the elbow on the floor. Also, hold the toe with your fingers, if possible. Now the crown of head and lower body on the floor making an arc-like shape on the back. Release the fingers, thrust the palms on the floor. Raise the head and breathe slowly.

1. It energizes internal organs of the body and as a result an individual lives healthy and long life. 

2. It needs a small airy room and a very few equipments. 

3. It is a one-man exercise whereas other games and sports require two or more than two persons. 

4. It is not expensive. 

5. It strengthens immune system of the body. 

6. It makes body flexible. 

7. It develops mental and physical forces to control senses and to attain peace of mind. 

8. It helps in purifying blood in arteries. 

9. It helps in concentration. 

10.It is a non-violent activity and hence it elevates man’s morale.

11.It gives vigour to or stimulates glands of the body and as a result there is a balanced development of the body.

Term Yoga is derived from the Sanskrit root word ‘Yug’ which means Union or to join. In other words Yoga means unification of Atma with Parmatma. Literally the term Yoga means Yoking i.e., harnessing of oxen or horses.

Yoga stresses on the concepts which promote physical, mental, moral and spiritual value. The Yoga concept has been defined from time to time as— Pathanjali “Checking the impulse of mind is Yoga” Ved Vyas “Yoga is attaining the pose.”

Self-discipline can be developed by following Yama and Niyama :

(i) Yama: It symbolizes self discipline. There are five Yamas as – 

(a) Non-Violence i.e., not hurting anyone by word, deed or thought. 

(b) Asteya i.e., non stealing 

(c) Satya or truthfulness 

(d) Brahmacharya – Control over all senses. It also refers to celibacy 

(e) Aprigrah or Non covetousness i.e., giving up all sensual pleasures.

(ii) Niyama (Self-Discipline) : There are five rules for it as : 

(a) Saucha or Purity i.e., internal and external cleanliness of mind and body. 

(b) Santosh or Contentment i.e., remaining contented in all favourable or unfavourable situations. 

(c) Tapas (Penance or Austerity) i.e., control over all desires by thought, word or action.

(d) Swadhyay (Self evaluation or Self study) by exchange of views and study of sacred texts. 

(e) Devotion or complete surrender to God i.e., constantly living with an awareness of divine presence.

Correct Answer is: (c) Yoga

1. Yoga Asanas should be performed in the morning after the practitioner eases himself. It is better to perform Yoga Asanasafter having a bath. After taking bath body feels light and flexib and Asanas get performed very easily. Asanas can, of course, be don with empty stomach in the evening, too.

2. The place of Asanas should be clean and peaceful. It is desirable if Asanas are performed in a green park or garden.

3. The place where Asanas are to be performed should be even. Asanas should be performed on a mat so that one’s concentration is not disturbed by gravitational pull of the earth or by anything else.

4. One should not indulge in talks while performing Asanas. One should concentrate on one’s breathing and on the organ on which pressure is felt. The more one gets concentrated the more shall be the benefit of the Asanas performed. Perform Shavasana before doing other Asanas to make body, mind and breath calm and poised.

5. Yogic exercises are slow and non-aggressive. They should never be performed with jerks. Each Asana should be performed slowly by making the body alert and tense. Then the body should be kept in a relaxed state after some time. The second Asana should be performed when breathing becomes normal.

Impacts of yoga are as follows : 

1. It energizes internal organs of the body and as a result an individual lives healthy and long life. 

2. It strengthens immune system of the body. 

3. It makes body flexible. 

4. It develops mental and physical forces to control senses and to attain peace of mind. 

5. It helps in purifying blood in arteries. 

6. It helps in concentration. 

7. It is a non-violent activity and hence it elevates man’s morale. 

8. It gives vigour to or stimulates glands of the body and as a result there is a balanced development of the body. 

9. It is very useful to treat constipation, obesity, diabetes, blood pressure, headache etc. 

10.It helps in the physical, mental and spiritual development. 

11.There are no age and sex restrictions. 

12.It reduces exhaustion and gives peace of mind. Thus Yogasana is a means of all round development of man.