Yoga
Exam focus
Yoga tests asanas, pranayama, Surya Namaskar, benefits, and safe practice. The paper often asks for the correct sequence, the breath pattern, and contraindications, so learn each pose with its purpose and caution.
Core content
- Asanas: Tadasana for posture, Vajrasana for digestion but avoid with knee injury, Bhujangasana for spinal extension, Shavasana for relaxation, Trikonasana for flexibility, Paschimottanasana for forward bending.
- Pranayama: Nadi Shodhana for alternate-nostril breathing, Bhramari for humming breath, Anulom Vilom; avoid breath retention and forceful practice in children unless guided.
- Surya Namaskar: a sequence of 12 positions linking breath with movement; it warms up the body and improves flexibility.
- Principles: steady posture, comfortable breath, no pain, no competition, empty stomach, clean mat.
Worked example
A practical question asks for a short routine to reduce exam stress. A safe answer is: 5 rounds of slow Surya Namaskar, 10 slow breaths of Nadi Shodhana, and 2 minutes of Shavasana. Reasoning: movement warms the body, slow breathing lowers arousal, and relaxation ends the session. It avoids forceful breath holding and deep backbends.
Traps
- Performing Vajrasana immediately after a heavy meal or with a recent knee injury.
- Holding the breath in pranayama without supervision.
- Treating yoga as only physical exercise; the exam expects breath and mind control.
- Forcing a forward bend by bouncing.