How to Practice Yoga for Class 12 Students: A Practical Guide

Yoga is a holistic system of physical, mental, and spiritual practices that originated in India. Yoga can help you improve your health, fitness, well-being, and happiness. It can also help you cope with stress, anxiety, depression, and other lifestyle diseases. In this article, we will guide you on how to practice yoga for class 12 students, based on the syllabus and model papers of the CBSE and HP Board.

What is Yoga?

Yoga is derived from the Sanskrit word “yuj”, which means to unite or integrate. Yoga aims to harmonize the body, mind, and soul through various techniques such as asanas (postures), pranayama (breathing exercises), dhyana (meditation), mantra (sound vibration), mudra (hand gestures), and bandha (energy locks). Yoga is not a religion, but a way of life that can be practiced by anyone, regardless of age, gender, culture, or background.

Also, Read

• CBSE Class 12th Physical Education File On Yoga| Yoga Practical File PDF Class 12
• The Resilience of Yoga: A Story of Triumph.
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• Kill Belly Fat In 25 Minutes

Why Should You Practice Yoga?

Yoga has many benefits for class 12 students, such as:

• It enhances your physical fitness and flexibility by strengthening your muscles, bones, joints, and organs.
• It boosts your mental clarity and concentration by calming your nervous system and improving your blood circulation.
• It reduces your stress and anxiety by balancing your hormones and emotions.
• It increases your self-confidence and self-esteem by developing your awareness and acceptance of yourself and others.
• It fosters your creativity and curiosity by stimulating your brain and imagination.
• It promotes your spiritual growth and happiness by connecting you with your inner self and the universal energy.

How to Practice Yoga?

To practice yoga effectively, you need to follow some basic guidelines, such as:

• Choose a suitable time and place for your yoga session. Ideally, you should practice yoga in the morning or evening, when the environment is calm and quiet. You should also find a clean, comfortable, and spacious area where you can move freely and safely.
• Wear loose-fitting and breathable clothes that allow you to stretch and bend easily. You should also remove your shoes, socks, glasses, jewelry, and any other accessories that may interfere with your practice.
• Use a yoga mat or a soft blanket to cushion your body from the hard floor. You can also use other props such as pillows, blocks, straps, or bolsters to support your posture and alignment.
• Start with a warm-up session to prepare your body and mind for the yoga practice. You can do some gentle movements, such as neck rolls, shoulder shrugs, arm circles, wrist rotations, ankle twists, knee bends, and hip swings. You can also do some simple breathing exercises, such as abdominal breathing, alternate nostril breathing, or humming breath.
• Follow a sequence of asanas that suit your level and goal. You can choose from various types of asanas, such as standing poses, sitting poses, forward bends, backward bends, twists, inversions, balances, or relaxation poses. You should perform each asana with awareness, precision, and grace. You should also maintain a steady and smooth breath throughout the practice.
• End with a relaxation session to relax your body and mind after the yoga practice. You can lie down on your back in savasana (corpse pose) or any other comfortable position. You can also cover yourself with a blanket or an eye pillow to enhance your relaxation. You should focus on your breath and let go of any thoughts or tensions. You should stay in this state for at least 10 minutes or longer if you wish.

What are Some Examples of Asanas for Class 12 Students?

Here are some examples of asanas that you can practice for class 12 students, along with their procedures, benefits, and contraindications. These asanas are based on the CBSE Class 12 Physical Education Notes Chapter 3 Yoga and Lifestyle and the HP Board Class 12 Yoga Model Paper 2023.

Vajrasana (Thunderbolt Pose)

Procedure:

• Sit on your knees with your lower legs together and stretched backward. The two big toes should cross each other.
• Lower your body and sit on your heels. Rest your buttocks on the heels and the thighs on the calf muscles.
• Keep your hands on the knees and keep your head straight.
• Concentrate on your breathing. Start inhalation and exhalation.

Benefits:

• Vajrasana modifies the blood flow in the lower pelvic region. It increases the efficiency of the digestive system.
• It helps to prevent acidity and ulcers by improving digestion.
• It is a good meditative pose for those suffering from sciatica and severe lower back problems.
• Supta Vajrasana strengthens the muscles in the back, neck, and chest regions. It expands the chest and is good for lung problems.

Contraindications:

• Vajrasana should not be practiced by those suffering from severe knee pain.
• This asana should be avoided by recent surgery patients of the legs or waist.
• If you feel any pain in the ankles during Vajrasana, release the pose and massage the ankle with the hands.

Trikonasana (Triangle Pose)

Procedure:

• Stand with your feet apart, about 3 to 4 feet. Turn your right foot out 90 degrees and your left foot in slightly.
• Inhale and raise your arms to the sides, parallel to the floor. Keep your palms facing down and your shoulders relaxed.
• Exhale and bend your upper body to the right, reaching your right hand towards your right shin, ankle, or floor. Keep your left arm straight up, in line with your right arm. Keep your chest open and your gaze on your left thumb.
• Hold the pose for a few breaths, then inhale and come back to the center. Repeat on the other side.

Benefits:

• Trikonasana stretches and strengthens the legs, hips, back, chest, and shoulders.
• It improves the balance and coordination of the body and mind.
• It stimulates the abdominal organs and aids digestion.
• It relieves stress and anxiety by calming the nervous system.

Contraindications:

• Trikonasana should be avoided by those suffering from high or low blood pressure, migraine, neck or back injury, or eye problems.
• Pregnant women should practice this asana with caution and under expert guidance.
• If you feel any discomfort or dizziness during Trikonasana, come out of the pose and rest.

Pawanmuktasana (Wind Relieving Pose)

Procedure:

• Lie down on your back with your legs straight and your arms by your sides. Relax your whole body and breathe normally.
• Bend your right knee and bring it close to your chest. Interlock your fingers around your shin and hug your knee gently.
• Exhale and lift your head and shoulders off the floor. Try to touch your nose or chin to your right knee. Keep your left leg straight and pressed on the floor.
• Hold the pose for a few breaths, then inhale and lower your head and shoulders. Release your right leg and repeat with the left leg.
• You can also do this asana with both legs together.

Benefits:

• Pawanmuktasana massages and stimulates the abdominal organs, especially the intestines and colon. It helps to release gas and toxins from the digestive system.
• It strengthens the back, neck, and abdominal muscles. It also tones the thighs, hips, and buttocks.
• It relieves constipation, indigestion, acidity, bloating, and flatulence. It also cures menstrual cramps and irregularities.
• It relaxes the mind and body by releasing tension and stress.

Contraindications:

• Pawanmuktasana should be avoided by those suffering from heart problems, hypertension, hernia, ulcers, or severe back or neck injury.
• Pregnant women should not practice this asana after the first trimester. They should also avoid lifting their head and shoulders off the floor.
• If you feel any pain or discomfort during Pawanmuktasana, stop the pose and consult a doctor.

Bhujangasana (Cobra Pose)

Procedure:

• Lie down on your stomach with your legs together and your toes pointing back. Place your palms on the floor beside your chest, with your elbows bent and close to your body.
• Inhale and lift your head, chest, and abdomen off the floor. Straighten your arms as much as you can without straining. Keep your shoulders down and away from your ears. Look up or slightly forward.
• Hold the pose for a few breaths, then exhale and lower yourself back to the floor.

Benefits:

• Bhujangasana stretches and strengthens the spine, chest, shoulders, abdomen, and arms. It improves the flexibility of the back and neck.
• It stimulates the abdominal organs and improves digestion. It also regulates the thyroid gland and balances the hormones.
• It relieves stress, fatigue, depression, and anxiety by opening up the heart chakra. It also boosts confidence and self-esteem by enhancing posture.

Contraindications:

• Bhujangasana should be avoided by those suffering from peptic ulcer, hernia, intestinal tuberculosis, or severe back or neck injury.
• Pregnant women should not practice this asana after the first trimester. They should also avoid overstretching their abdomen or compressing their lower back.
• If you feel any pain or discomfort during Bhujangasana, come out of the pose and rest.

Shalabhasana (Locust Pose)

Procedure:

• Lie down on your stomach with your legs together and your toes pointing back. Place your arms by your sides with your palms facing down. Rest your chin or forehead on the floor.
• Inhale and lift both legs off the floor as high as you can. Keep your knees straight and your feet together. Engage your lower back and gluteal muscles. Do not tense your neck or shoulders.

• Hold the pose for a few breaths, then exhale and lower your legs to the floor. You can also lift your arms, chest, and head off the floor along with your legs for a more advanced variation.

Benefits:

• Shalabhasana strengthens and tones the muscles of the back, buttocks, legs and arms. It also improves the posture and alignment of the spine.
• It stimulates the abdominal organs and enhances digestion. It also helps to relieve constipation, gas and menstrual problems.
• It reduces stress, anxiety, and depression by activating the solar plexus chakra. It also increases vitality and energy levels.

Contraindications:

• Shalabhasana should be avoided by those suffering from high or low blood pressure, heart problems, hernia, ulcer, or severe back or neck injury.
• Pregnant women should not practice this asana at any stage. They should also avoid lying on their stomach for long periods of time.
• If you feel any pain or discomfort during Shalabhasana, come out of the pose and rest.

How to Evaluate Your Yoga Practice?

To evaluate your yoga practice, you can use the following criteria:

• Accuracy: You should perform each asana with correct alignment, technique, and form. You should also follow the instructions of your teacher or guide carefully.
• Consistency: You should practice yoga regularly and maintain a routine. You should also practice each asana for an equal duration on both sides.
• Progress: You should gradually increase the intensity, duration, and complexity of your yoga practice. You should also challenge yourself with new asanas and variations.
• Enjoyment: You should enjoy your yoga practice and have fun with it. You should also appreciate the benefits and rewards of your practice.

Conclusion

Yoga is a wonderful way to improve your physical, mental, and spiritual health. It can help you cope with the challenges and pressures of class 12 studies and exams. By following this practical guide, you can practice yoga for class 12 students effectively and efficiently. We hope you find this article useful and informative. Namaste! 🙏

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