CBSE Class 12th Physical Education File On Yoga| Yoga Practical File PDF Class 12

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This Yoga Posture Has been named after the shape it takes that of a diamond or thunderbolt. One can sit in Vajrasana ( Andomination Pose) at the time of doing Pranayamas.

CBSE Class 12th Physical Education File On Yoga. VAJRASANA


Fold both the legs keeping your hips on the heels and pointing out behind you and by toes touching each other sit on the pit formed by the parted heels. Keep the head neck and spine in a straight line. Palms Should be facing up and placed on your thighs. Hold the pose and take long deep breaths. Breathe out and relax straighter your legs.


  • Enhances blood circulation in the lower abdomen thus improving digestion.
  • If you sit in Vajrasana after having food gets digested well.
  • Relieves excessive gas problems or pain.
  • The nerves of the legs and thigh are Strengthened.
  • Makes the knee and ankle remain erect without much effort.
  • It is also beneficial for practicing Pranayam and as a preparatory asana for meditation.


  • Acute trouble or stiffness in foot ankle and knees.
  • Slip Disc Conditions.
  • Those who have difficulty in movement should paralyze this Asana with a lot of care.


Pawanmuktasana, also Known as wind Reliwing pose is a reclining. The Sanskrit Name Pawanmuktasana is made up of three Sanskrit words – Pawan + Muktasana where “Pawan” means wind, “Mukta” means to release, and “Asana” means posture, practising this asana helps to reduce constipation and gas from the stomach and intestine.

CBSE Class 12th Physical Education File On Yoga. PAWANMUKTASANA


To practice this asana, you should begin by lying down in a resting position with your arms spread on the ground. Bend Your knees to bring them near the stomach while making sure not to pull your neck upwards, With the help of hands keeps your knees close to the chest and the upper half of the hand properly stuck to the ground. Remain in this posture for 4-5 minutes.


  • Help to decrease gas in the intestines.
  • Increase blood circulation to all the internal organs.
  • Improves the digestive system.
  • Relieves Constipation.
  • Strengthens the lower back muscles and loosens spinal vertebrae.
  • Decrease sterility and impotence.
  • Beneficial in mitigating menstrual disorders.
  • Reduces fat from the abdominal area thighs and buttocks.


Parvatasana (mountain pose) is a simple seated asana that is considered one of the most important seated postures in Yoga, while the legs are grounded in Padmasana or lotus pose the whole of the upper body is stretched upwards over the head and palms pressed together.

CBSE Class 12th Physical Education File On Yoga. Parvatasana.

Procedure :

  • Sit in the Vajrasana pose and keep your spine and neck straight.
  • Close your eyes gently and inhale, raising both hands above the head.
  • Join the palms in Namaskar Mudra, the elbow should be straight and hands stretched.
  • Return to normal position while Inhaling.


  • Parvatasana Strengthens the muscles of the arms and legs.
  • It tones up the spinal nerves and improves blood flow to the spinal region.
  • It increases blood flow to the brain and gives mild benefits similar to inveutal asana.
  • It tones up the abdominal organs.
  • It strengthens muscles.
  • It decreases anxiety.
  • It prevents respiratory Problems


Avoid this asana if you have any wish hip or ankle injury.


Tadasana or Mountain pose is an asana derived from the World ‘tdda’ which means mountain and ‘asana’ which means posture. This asana is Like the base or the Mother of all asana emerge. Most of the Other standing poses are shifts in a certain part of your body or an individual joint that springs from Tadasana, while the other part remains neutral.

It is not mandatory to practice this asana on an empty stomach. But if you are preceding or following it up with Yoga Aasan it is best to take your meals at least 4 to 6 hours before you practice this Aasan also makes sure that your bowls are clear.

CBSE Class 12th Physical Education File On Yoga. Tadasana.


  • Stand erect and your legs slightly apart with your hand hanging alongside your body.
  • You must make your thigh muscles firm. Lift your kneecap by ensuring you do not harden the lower part of your belly.
  • Strengthen the inner arches of your inner ankles as you lift them.
  • Now imagine a stream of white light (energy) passing through your ankles up to your inner thigh groin spine necks all the way up to your head.
  • Gently turn your upper thigh inward.
  • Elongate the tailbone such that it is towards the floor lift the pubis such that it is closer
  • Look slightly upward.
  • Now breath in and stretch your shoulders arms and chest upward. Raise your heels making sure your body weight is on your toes.
  • Feel the stretch in your body right from the feet to your head.
  • Hold the pose for a few seconds then inhales and release.


  • Improves Posture
  • Strengthens thighs, knees, and ankles.
  • Increases awareness.
  • Steadies breathing.
  • Increase strength, power, and mobility in the feet leg, and hips.
  • Firm up abdomen and buttocks.
  • Reduces flat Feet.


  • This asana should be avoided by People suffering from headaches.
  • It should be avoided by Patients with Insomnia.
  • People suffering from low blood pressure should not attempt it.


This is one of the 12 basic Postures of Hatha yoga and is also a part of the Ashtanga primary series, Paschimottanasanas is considered to be a calming posture for the mind and nervous system. It may also be therapeutic for anxiety and depression patients. Paschimottanasana is also known as Seated Forward bend.

CBSE Class 12th Physical Education File On Yoga. Paschimottanasana.


  • Sit with the legs Stretched out Straight in front of you on the floor.
  • Keep the spine erect and toes fixed towards you.
  • Bring your respiration to normal.
  • Breathing in slowly raise your both arm straight above your head, and stretch up.


  • Calms the brain and helps Relieve Stress and mild depression.
  • Stretches the spine, shoulders, and hamstrings.
  • Stimulates the liver, kidneys, ovaries, and uterus.
  • Improves digestion.
  • Helps relieve the symptoms of menopause and menstrual discomfort.
  • Soothes headaches and reduces anxiety and fatigue.


Those suffering from lungs disease or spinal Problems should not practice this Asana. Should be avoided by people with Liver and Spleen disease.


Chakrasana is a strong back-bending Yoga asana. The name comes from the Sanskrit word ‘Chakra’ which means wheel and ‘Asana’ which means posture or seat. It is so-called because the body in this posture forms the shape of a wheel.

This asana must be performed only when your stomach and bowels are empty. It is best to have meals at least four to six hours before you practice this asana So that the food is digested well enough and you are energized for the workout.

It is best to Practise Yoga in the morning, but if you can’t manage to take out time in the morning, you can do it in the morning as well.

CBSE Class 12th Physical Education File On Yoga. Chakrasana


  • Lie flat on your back on the floor, you may bend your Knees So that the soles of your feet are on the floor and closer to your buttocks.
  • Make sure that your feet are hip-width apart.
  • Your hand must be [laced behind your shoulders, ensuring your fingers are opened up and pointed towards your shoulders.
  • Once your feet are comfortable in this stage, balance your weight on your limbs.
  • Then press your feet and palms and lift your entire body off the mat.
  • Let your hand hang gently.
  • Make sure you breathe comfortably.
  • Takes a slow deep breath.
  • Make sure you breathe comfortably.
  • Hold the pose for a minute or for as long as you feel comfortable.


  • Cures infertility asthma and osteoporosis.
  • Helpful In back pain.
  • Diminishes Kidney Pain.
  • Prevents Hernia.
  • Decrease Stress And Depression.
  • Stimulates Thyroid and Pituitary Gland.


It is best to avoid this asana if you have tendonitis in the wrists or carpal tunnel Syndromes. If your lower back starts to hurt due to the extension, immediately come out of the Pose, Do not Practise this Asana If you are suffering from headache or high blood pressure.

Also Read

Elements Of Yoga

There are 8 elements of Yoga.

Elements Of Yoga
  1. Pranayama
  2. Asans
  3. Niyamas
  4. Yamas
  5. Pratyahara
  6. Dharana
  7. Dhyana
  8. Samadhi


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Frequently Asked Questions

How many Elements of Yoga?

In Yoga, There are eight Elements To Read More Please Read out Our Article ‘Click Here To Download CBSE Class 12th Physical Education File On Yoga”

How To Get Good Marks In Yoga?

In order to get good marks in yoga in CBSE board exam read all the things clearly from NCERT.

How many practicals do we have to do in class 12th CBSE board exam in Yoga?

We have to do 5 Practicals In CBSE class 12th Yoga Practical.

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