Yoga, Physical Activity and Relaxation Techniques
What this domain tests
Questions test yoga's components and purpose, safe practice, physical activity guidelines and relaxation techniques. Expect definitions of asana, pranayama and meditation, plus contraindications and realistic plans.
Core rules and concepts
- Patanjali's Ashtanga yoga has eight limbs: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi.
- Asana = steady, comfortable posture; it is not competitive gymnastics. Pranayama = regulation of breath; some practices involve retention and are not for everyone.
- Yama includes ahimsa (non-harm), satya (truthfulness), asteya (non-stealing), brahmacharya and aparigraha. Niyama includes cleanliness, contentment, discipline, self-study and surrender.
- Physical activity guidelines for adolescents: about 60 minutes of moderate-to-vigorous activity daily, plus bone/muscle strengthening; adults: 150–300 minutes moderate per week.
- Relaxation techniques: slow breathing, progressive muscle relaxation, guided imagery, mindfulness, yoga nidra. Warm up and cool down.
- Safety: avoid forcing postures, breathe normally, stop if dizzy or in pain, and consult a professional for health conditions.
Worked example
A sedentary student wants to start yoga. Reasoning: begin with 10-minute walks and simple asanas, 3 days a week, then build to 30 minutes; add slow breathing; avoid long breath retention. This follows FITT and gradual overload, reducing injury risk and improving adherence. A single intense session would be less safe and less sustainable.
Traps that cost marks
- Reducing yoga to stretching only.
- Ignoring yama/niyama or the eight limbs.
- Forcing postures or breath retention.
- Recommending yoga as a replacement for medical treatment.
- Skipping warm-up/cool-down.
Key takeaway: practise safely and progressively; explain limbs and benefits.