Class 11 Physical Education Chapter 5 Yoga for academic session 2024-25 in Hindi Medium and English Medium PDF free to download without any login or password. Now the chapters are divided according to first term and second term exams, so please check the syllabus and then prepare for the 1st or 2nd term exams.
In class 11 Physical Education chapter 5, we will focus our study on Meaning and Importance of Yoga, Elements of Yoga, Introduction- Asanas, Pranayamas, Meditation and Yogic Kriyas, Yoga for concentration and related asanas (Sukhasana, Tadasana, Padmasana, and Shashankasana, Naukasana, Vrikshasan, Garudasana), Relaxation Techniques for improving concentration-Yog-nidra.

Class 11 Physical Education Chapter 5 Question Answers

Benefits of Practicing Yamas and Niyamas

They amas and niyamas help in managing our energy in an integrated manner, complementing our outer life to our inner development. They help us view ourselves with compassion and awareness. They help in respecting the values of life, in balancing our inner growth with outer restraint. Inshort, Yamas and Niyamas are not about right and wrong.

    • 1. Asanas: Asana is a posture in harmony with one’s inner consciousness.
    • 2. Pranayama: Pranayama is a compound term (Prana and Yama) meaning the maintenance of prana in a healthy manner throughout one’s life. Pranayama leads to a state of inner peace.


The great seer Patanjali has said “Sthiram Sukhamasanam” means asana (posture) should bestable, comfortable and effortless. Asanas are psycho-physical in nature. They are not mere physical exercises.
VARIOUS CATEGORIES OF ASANAS: The various categories of asanas include:

    1. Supine line Asanas
    2. Prone line Asanas
    3. Sitting Asanas
    4. Standing Asanas.

Supine Line Asan Consummate mastery over the entire gamut of asanas is no doubt time consuming, but what is of vital importance is the will to remain in the present moment and to let both the mind and body relax completely. The various categories of asanas include:

    • 1. Supine line Asanas
    • 2. Prone line Asanas
    • 3. Sitting Asanas
    • 4. Standing Asanas.


1. Take supine position, hands straight by the side of the thighs, palm resting on the ground.
2. Slowly raise your legs together without bending at the knee by pressing your hands and stop at 30⁰ angle.
3. Gradually raise your legs little more and stop at 60⁰ angles.
4. Now slowly bring it at 90⁰ angle.
5. Press the hands and bring your legs little towards head so that your hips are raised from the floor.
6. After that, support your hips with the palms of both the hands, place the elbows on the ground making a broad base.
7. Raise the legs towards sky, and continue to support your hips with your hands. Raise the legs, abdomen and chest in a straight line. Place the palms on your back for support. Chin should be placed against the chest (jugular notch). Maintain the position.

8. After that slow lyre turn to the original position. While returning to the original position first lowery our hips, then slowly place your hands on the ground. Divide the weight of your body on hands and slowly place your hips on the ground and bring your legs at a 90o angle.
9. Slowly place your legstoge theron the ground without bending the matt he knees and return to the original position.

Last Edited: January 27, 2022