Class 11 Yoga Notes (Units 1-3)

Unit 1: Introduction to Yoga and Yogic Practices

1.1 Yoga: Etymology, Definition, Aim, Objective and Misconceptions

• Yoga is derived from the Sanskrit root 'Yuj' meaning 'to unite' or 'to join'.

• According to Patanjali:

योगः चित्तवृचत्त चिरोधः

"Yogah Chitta Vritti Nirodhah"

Sanskrit English Meaning

Yogaḥ Yoga
Citta Mind
Vṛtti Fluctuations / Modifications
Nirodhaḥ Control / Restraint / Cessation
Explanation : Yoga is the cessation of mental fluctuations.

According to Bhagwat Geeta :

योगः कर्मसु कौशलर््

Yogaḥ karmasu kauśalam

Sanskrit English Meaning

Yoga / Union / Skillful

Yogaḥ :
path

Karmasu: In actions / In duties

Skill / Dexterity /
Kauśalam:
Excellence

Explanation : "Yoga is skill in action". It emphasizes that performing one's duties with
proficiency, mindfulness, and a sense of purpose is a form of yoga. This concept highlights the
importance of bringing a yogic approach to all aspects of life, not just physical postures. It
also focuses Karma and Detachment from results .

• Aim: Self-realization and liberation (Moksha).

Aim of Yoga According to Patanjali : To reach " Kaivalya " ( Ultimate Freedom) .

It represents freedom from the cycle of birth and death and cessation of suffering. It is the
isolation of SELF ( Purusha) from MATERIAL NATURE ( Prakriti) achieving a state of pure
consciousness and detachment .
• Objectives: Physical health, mental peace, emotional balance, and spiritual
development.(Refer Book )
• Misconceptions: Only for flexible people, only physical postures, a religion, etc. (Refer Book )

1.2 Yoga: Origin, History and Development

1.3 Rules and Regulations for Yoga Practitioners
• Practice on an empty stomach.
• Wear comfortable clothing.
• Practice in a clean, ventilated, quiet space.
• Be regular, consistent and patient.
• Avoid jerky movements; stay aware of breathing.
• Follow teacher’s guidance and medical advice when needed.

1.4 Introduction to Major Schools of Yoga

• Gyan or Jnana Yoga – Path of knowledge and wisdom.
• Bhakti Yoga – Path of devotion.
 • Karma Yoga – Path of selfless action.
• Raja Yoga – Based on Patanjali’s 8 limbs of yoga.

Patanjali’s 8 limbs of yoga

Limb (Sanskrit
S.No Meaning Detailed Explanation
Name)
These are ethical principles that govern behavior towards
others. There are 5 Yamas: - Ahimsa (Non-violence) –
Avoiding harm to any living being in thought, word, or
Social
deed. - Satya (Truthfulness) – Being truthful and honest. -
Discipline /
1 Yama (यम) Asteya (Non-stealing) – Not taking anything that is not
Moral
freely given. - Brahmacharya (Celibacy / Moderation) –
Restraints
Control over sensual pleasures; preserving energy. -
Aparigraha (Non-possessiveness) – Letting go of material
greed and attachment.

These are self-discipline practices related to personal

behavior and internal ethics. There are 5 Niyamas: -
Shaucha (Purity) – Cleanliness of body, mind, and
Personal surroundings. - Santosha (Contentment) – Acceptance and
2 Niyama (नियम) Discipline / satisfaction with what one has. - Tapas (Discipline) –
Observances Self-effort, inner heat, and dedication to practice. -
Svadhyaya (Self-study) – Study of spiritual texts and self-
reflection. - Ishwarapranidhana (Surrender to God) –
Surrendering to a higher power.

Physical Refers to steady, comfortable postures. Initially meant to

3 Asana (आसि)
Postures prepare the body for meditation by developing strength,
flexibility, and stillness. In modern times, this has become
the most recognized aspect of yoga.

Pranayama
4 Breath Control
(प्राणायाम) "Prana" = life force, "Ayama" = control. Pranayama is the
regulation of the breath through techniques like inhalation
 Limb (Sanskrit
S.No Meaning Detailed Explanation
Name)
(puraka), retention (kumbhaka), and exhalation (rechaka).
It enhances mental clarity and energizes the body.
Pratyahara Turning the senses inward by detaching from external
Withdrawal of
5 distractions. It bridges the outer and inner limbs, preparing
(प्रत्याहार) Senses
the mind for deep meditation.
Focused concentration on a single point or object (like
6 Dharana (धारणा) Concentration breath, mantra, candle flame). It develops mental focus
and prepares for meditation.
Continuous, effortless meditation or flow of awareness
7 Dhyana (ध्याि) Meditation toward the object of focus. It leads to a deeper connection
with the inner self and universal consciousness.
The ultimate goal of yoga. A state of oneness, bliss, and
Absorption / complete absorption in the object of meditation. The ego
8 Samadhi (समानध) Enlightenment dissolves, and the practitioner experiences union with the Divine
or Pure Consciousness.

• Hatha Yoga – Physical discipline: asana, pranayama, kriya.

Hatha yoga is a foundational branch of yoga that focuses on balancing the body and mind
through physical postures (asanas) and breathing techniques (pranayama). The term "Hatha"
combines the Sanskrit words for "sun" (ha) and "moon" (tha), symbolizing the balance of
opposing energies within.

1.5 Introduction to Yogic Practices

• Sukshma Vyayama: Subtle exercises for joints and muscles.
• Surya Namaskar: Dynamic flow of 12 postures with breathing.
• Asanas: Postures to improve physical and mental health.

Unit 1: Questions
 Multiple Choice Questions (1 Mark Each):

1. 1. Yoga is derived from which Sanskrit root?

a) Yaj
b) Yuj
c) Yam
d) Yudh
2. 2. Who is the author of Yoga Sutras?
a) Vyasa
b) Valmiki
c) Patanjali
d) Krishna
3. 3. Surya Namaskar has how many postures?
a) 10
b) 12
c) 8
d) 14
4. 4. Which Yoga is the path of knowledge?
a) Bhakti Yoga
b) Karma Yoga
c) Jnana Yoga
d) Hatha Yoga
5. 5. Which is not a rule for Yoga practice?
a) Full stomach
b) Loose clothes
c) Regular practice
d) Quiet place
6. 6. What is the main aim of Yoga?
a) Weight loss
b) Self-realization
c) Entertainment
d) Competition
7. 7. Sukshma Vyayama are:
a) Heavy workouts
b) Subtle joint exercises
c) Dance moves
d) None

8. Hatha Yoga is mainly focused on:

a) Singing
b) Fasting
c) Physical cleansing
d) Fighting

8. 9. Which Yoga is devotion-based?

a) Raja Yoga
 b) Bhakti Yoga
c) Karma Yoga
d) Jnana Yoga
9. 10. Patanjali defined Yoga as:
a) Union of soul
b) Skill in action
c) Control of thoughts
d) Prayer

 Short Answer Questions (2 Marks Each):

10. 1. Define Yoga according to Patanjali.

11. 2. Write two rules a yoga practitioner must follow.
12. 3. Name two schools of Yoga.
13. 4. What is the objective of Bhakti Yoga?
14. 5. Write any two misconceptions about Yoga.

 Long Answer Questions (4 Marks Each):

15. 1. Explain the aim and objectives of Yoga in detail.

16. 2. Describe any four schools of Yoga with key features.
17. 3. Write in detail about Surya Namaskar and its significance.
18. 4. Explain the origin and development of Yoga through different periods.
19. 5. List and explain five rules for safe yoga practice.

Unit 2: Introduction to Yoga Texts (Basic Yoga Sessions-1)

2.1 Patanjali Yoga Sutra

• Composed by Maharishi Patanjali, Yoga Sutras consist of 196 aphorisms (sutras).
• Focus: Eightfold Path (Ashtanga Yoga): Yama, Niyama, Asana, Pranayama, Pratyahara,
Dharana, Dhyana, Samadhi.
• Defines yoga as 'Yogah Chitta Vritti Nirodhah' – Yoga is the cessation of mental modifications.
• Emphasis on mental discipline and self-control.

2.2 Bhagavad Gita

• Sacred text part of Mahabharata with 18 chapters.
• Dialogue between Lord Krishna and Arjuna in the battlefield of Kurukshetra.
• Defines yoga as 'Samatvam Yoga Uchyate' – Balance in success and failure is Yoga.
• Emphasizes Karma Yoga (selfless action), Bhakti Yoga (devotion), and Jnana Yoga (knowledge).

2.3 Hatha Yoga Pradipika

• Authored by Swami Swatmarama.
• Classic text of Hatha Yoga detailing asanas, pranayama, mudras, bandhas, and purification
practices.
• Emphasizes balance between solar (ha) and lunar (tha) energies.
• Promotes physical purification as a base for higher yogic practices.

2.4 Gheranda Samhita

• Authored by Sage Gheranda.
• Structured into sevenfold path: Shatkarma (cleansing), Asana, Mudra, Pratyahara, Pranayama,
Dhyana, and Samadhi.
• Emphasis on physical purification leading to mental discipline and spiritual growth.
• Practical guide to yogic practices for householders.

Unit 2: Questions
 Multiple Choice Questions (1 Mark Each):

20. 1. Who wrote the Yoga Sutras?

a) Patanjali
b) Gheranda
c) Swatmarama
d) Krishna
21. 2. How many chapters are there in Bhagavad Gita?
a) 10
b) 12
c) 18
d) 20
22. 3. Who is the author of Hatha Yoga Pradipika?
a) Gheranda
b) Swatmarama
c) Vyasa
d) Ramdev
23. 4. Gheranda Samhita is based on how many limbs?
a) 6
b) 7
c) 8
d) 10
24. 5. 'Samatvam Yoga Uchyate' means:
a) Control of breath
b) Balance in life
c) Stillness of mind
d) Self-purification
25. 6. Hatha Yoga Pradipika focuses on:
a) Devotion
b) Balance of energy
 c) Mental stability
d) Self-realization only
26. 7. Which Yoga text mentions the concept of Shatkarma?
a) Bhagavad Gita
b) Patanjali Sutra
c) Gheranda Samhita
d) None
27. 8. 'Yogah Chitta Vritti Nirodhah' is from:
a) Bhagavad Gita
b) Yoga Sutra
c) Gheranda Samhita
d) Upanishad
28. 9. Yoga in Bhagavad Gita emphasizes:
a) Meditation only
b) Devotion only
c) Balanced life
d) Selfless action
29. 10. Gheranda Samhita is best for:
a) Saints only
b) Common people
c) Warriors
d) Priests

 Short Answer Questions (2 Marks Each):

30. 1. Who wrote the Hatha Yoga Pradipika and what is its focus?
31. 2. What are the main teachings of Bhagavad Gita on Yoga?
32. 3. Write the definition of Yoga given by Patanjali.
33. 4. Name two limbs of Ashtanga Yoga.
34. 5. Mention two features of Gheranda Samhita.

 Long Answer Questions (4 Marks Each):

35. 1. Describe the teachings of Bhagavad Gita related to Yoga.

36. 2. Explain the Ashtanga Yoga as per Patanjali Yoga Sutra.
37. 3. Highlight the key practices mentioned in Hatha Yoga Pradipika.
38. 4. What are the seven limbs in Gheranda Samhita? Explain briefly.
39. 5. Compare the focus of Patanjali Yoga Sutra and Gheranda Samhita.
Unit 3: Yoga for Health Promotion (Maintain Health Safety at Workplace)

3.1 Brief Introduction to Human Body

• The human body is made up of multiple systems: skeletal, muscular, respiratory, digestive,
circulatory, and nervous.
• Yoga aligns the functioning of these systems through postures (asanas), breath control
(pranayama), and meditation.
• Yoga improves circulation, respiration, muscle tone, and internal organ efficiency.

3.2 Role of Yoga for Health Promotion

• Enhances physical strength, flexibility, and posture.
• Regulates blood pressure and strengthens the immune system.
• Calms the mind, reduces anxiety and stress.
• Balances the endocrine and nervous systems.
• Supports prevention and management of lifestyle diseases.

3.3 Yogic Attitudes and Practices

• Cultivate a positive attitude, self-awareness, discipline, and contentment.
• Practice: Asana (posture), Pranayama (breath), Dhyana (meditation), Yama and Niyama
(ethical conduct).
• Develop willpower, inner peace, emotional control.

3.4 Holistic Approach of Yoga Towards Health and Diseases

• Yoga treats the individual as a whole: body, mind, emotions, and spirit.
• Prevention and management of disorders such as hypertension, diabetes, asthma, anxiety.
• Promotes inner balance and harmony.

3.5 Introduction to Yoga Diet and Its Importance

• Sattvik Diet: Pure, fresh, light, nutritious – includes fruits, vegetables, milk, nuts, pulses.
• Avoid Tamasik (heavy, stale, processed) and Rajasik (spicy, overly stimulating) foods.
• Supports clarity, health, vitality, and spiritual practice.

3.6 Dinacharya and Ritucharya with Respect to Yogic Lifestyle

• Dinacharya: Daily routine including early wake-up, hygiene, yoga, healthy meals, rest.
• Ritucharya: Seasonal lifestyle adjustments to align with nature – diet, clothing, activity.
• Helps prevent seasonal diseases, improves immunity and wellness.
Unit 3: Questions
 Multiple Choice Questions (1 Mark Each):

40. 1. Which food is considered Sattvik?

a) Fried food
b) Raw vegetables
c) Alcohol
d) Meat
41. 2. Dinacharya relates to:
a) Seasonal routine
b) Daily routine
c) Weekly plan
d) None
42. 3. Ritucharya involves:
a) Daily schedule
b) Lifestyle changes per season
c) Prayer
d) Cleaning only
43. 4. Which system does Pranayama primarily affect?
a) Digestive
b) Circulatory
c) Respiratory
d) Muscular
44. 5. Positive yogic attitude includes:
a) Ego
b) Anger
c) Contentment
d) Jealousy
45. 6. Yogic practices develop:
a) Greed
b) Laziness
c) Willpower
d) Anger
46. 7. Holistic health involves:
a) Only physical fitness
b) Complete well-being
c) Medication only
d) None
47. 8. Which diet promotes calmness?
a) Rajasik
b) Tamasik
 c) Sattvik
d) None of these
48. 9. Yoga helps prevent:
a) Lifestyle diseases
b) Cold only
c) Accidents
d) All problems
49. 10. Meditation helps to:
a) Increase tension
b) Distract the mind
c) Calm and focus
d) Sleep always

 Short Answer Questions (2 Marks Each):

50. 1. What is Ritucharya? Give an example.

51. 2. List two benefits of a Sattvik diet.
52. 3. How does Pranayama help respiratory health?
53. 4. Write two qualities of a yogic attitude.
54. 5. Mention two benefits of Dinacharya.

 Long Answer Questions (4 Marks Each):

55. 1. Describe the role of yoga in promoting physical and mental health.
56. 2. Explain how a holistic approach of yoga helps in managing diseases.
57. 3. What is the importance of Dinacharya and Ritucharya in yogic lifestyle?
58. 4. Describe the significance of yogic diet in yoga Sadhana.
59. 5. Write about the major systems of the human body and the effect of yoga on them.