Yoga and Internal Assessment
The yoga and internal assessment section tests basic yoga theory, asana technique and benefits, plus the school-based assessment components. AHSEC internal assessment rewards regular participation, a genuine project and a confident viva.
Core ideas
- Yoga means union; Patanjali's Ashtanga has eight limbs: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi.
- Asanas: Tadasana (posture), Vrikshasana (balance), Bhujangasana (spinal extension), Paschimottanasana (posterior stretch), Trikonasana (side stretch), Shavasana (relaxation), Sukhasana (meditative seat).
- Pranayama: Anulom Vilom (alternate nostril), Bhramari (humming), Kapalbhati (active exhalation). Practise on an empty stomach; stop if dizzy.
- Benefits: flexibility, balance, strength, breathing control and stress reduction. Contraindications matter: avoid inversions with high blood pressure or neck injury; avoid deep twists in pregnancy.
- Internal assessment: fitness record, skill performance, project, viva and participation. Keep dates, measurements and teacher signatures.
Worked example
A student wants one asana for exam stress and one for hamstring flexibility. Reasoning: Shavasana with slow breathing targets relaxation; Paschimottanasana targets the posterior chain. The answer should name the asana, give the starting position, the breathing pattern and one precaution, not just list benefits.
Traps
Do not describe yoga as only physical exercise. Do not hold the breath forcefully in pranayama. Do not claim Kapalbhati is a relaxation technique. Do not leave internal-assessment records unsigned or undated.