Yoga and Asanas
Yoga and Asanas
This domain tests asana technique, breathing awareness, sequencing, precautions and the distinction between asana and pranayama. The exam expects safe practice, not competition-style performance.
Core concepts
An asana should be steady and comfortable, with normal breath and no jerking. Practise on an empty stomach, after warming up, and avoid forcing joints. Sthira and sukha mean steadiness and ease. Pranayama is breath regulation; it should be learned gradually and not practised with breath holding by beginners. Tadasana improves posture; Vrikshasana trains balance; Bhujangasana is a prone back extension; Paschimottanasana is a seated forward bend; Makarasana is a relaxation pose. Inversions and strong twists need caution in hypertension, pregnancy or neck injury.
Worked example
A student cannot reach the toes in Paschimottanasana and rounds the lower back. Reasoning: the limiting factor may be hamstring tightness, not effort. Modify by bending the knees, sitting on a folded blanket, hinging from the hips, and using a strap around the feet. Hold 20–30 seconds with smooth breathing. Forcing the stretch can strain the lumbar spine; the aim is a safe stretch, not touching the toes.
Traps that cost marks
Do not hold the breath or bounce in a stretch. Pain is a stop signal. Do not compare flexibility between students. Bhujangasana is not for acute low-back injury or late pregnancy. Pranayama is not a substitute for medical treatment. A yoga session should end with relaxation, not an abrupt stop.
Exam focus
Name the starting position, main action, breathing pattern and one precaution for each asana.