What is yoga Meditation ?
- Meditation is a yogic practice. This makes the body and mind relaxed. Meditation involve focussing on a single point which could be breath, a mantra, a word or an object. In the beginning, focussing of the mind is difficult, therefore a beginner can start meditating for a short duration only and later on can increase its duration.
- Meditation is a relaxation practice which induces relaxation in body and mind. In meditation, concentration is focussed for a long time on a single object like, breath, tip of the nose, etc. Meditation is a relaxing practice; it develops a sense of well-being in the person.
Let us practice meditation by following the steps given below:
Starting Position: Sit in Ardhapadmasana, Padmasana or in any other meditative comfortable posture. Place your hands in jnana mudra on your knees. Sit erect. Close your eyes gently and breathe normally.
- Concentrate on inhalation and exhalation. During this, your mind may wander here and there. Try to concentrate on your breath only. Keep breathing normally. Try not to think about anything. Give attention to the breath only.
Releasing Position: - Cup the eyes with the hands and blink the eyes for few seconds so that sudden exposure to light does not irritate them. Slowly open your eyes and remove the hands and relax.
Remember the following points:-
| Do’s | Don’ts |
| • Meditate in a peaceful environment. • Keep the eyes closed. |
• Do not use the hard floor for sitting in meditation. • Do not wear the uncomfortable clothes. |
Benefits :-
- It gives deep relaxation.
- It lowers heart rate and blood pressure.
- It helps to reduce stress.
- It helps in managing emotions.
- It increases concentration.
Guidelines for the Practice of Meditation :-
- Practice of asanas and pranayama will help in developing ability to sit in one position for a considerable period of time in meditation.
- Select a peaceful calm and quiet place for the practice of meditation.
- Allow your eyes to get closed gently to enter into an inner awareness.
- A meditative practice invites many thoughts, memories and emotions on the surface of mind. Remain nonreactive to them.
- As you continue with this process for some time, you may feel an abstract and a non-specific awareness of
the whole body. Now continue with the whole body awareness. In case of any difficulty, go back to the breathing awareness. - In the beginning, it is generally difficult to observe the breath. If mind wanders, do not feel guilty. Slowly but firmly bring your attention to your breath.
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TOP YOGA MCQs Questions and Answers
1. Which is the Sanskrit root (verb form) for the etymological derivation of the word “Yoga”?
(A) Yug
(B) Yuge
(C) Yuj
(D) Yuje
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2. Who was the Yoga Guru of Swami Kuvalayananda?
(A) Pattabhi Jois
(B) T. Krishnamacharya
(C) Madhav Das
(D) Yogendra
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3. Which of the following practice leads to immortality, according to Ishavasyopanishad?
(A) Vairagya
(B) Viveka
(C) Vidya
(D) Vishaya
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4. Definition of Yoga according to Kathopanishad is
(A) Control on mind
(B) Control on sense organs, mind and intellect
(C) Control on sense organs and intellect
(D) Control on body and mind
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5. How many types of Kundalini by nature are described in Siddha Siddhant Paddhati?
(A) 02
(B) 03
(C) 04
(D) 06
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6. Which Upanishad described the ‘Shandilya Vidya’?
(A) Kathopanishad
(B) Brihadaranyakopanishad
(C) Aitareyopanishad
(D) Chhandogyopanishad
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7. Which of the following are the types of Pranayama, according to Patanjala Yoga Sutra?
I. Stambhavritti Pranayama
II. Sahita Pranayama
III. Bahyabhyantara Vishayakshepi Pranayana
IV. Kevali Pranayama
Use the codes given below for correct answer:
(A) I and II are correct.
(B) II and III are correct.
(C) I and III are correct.
(D) II and IV are correct.
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8. Given below are two statements, labelled as Assertion (A), and a Reason (R). Indicate your answer from the alternatives below:
Assertion (A): Pashchimōttanasana is contraindicated in sciatica.
Reason (R): Pashchimōttanasana is a type of forward bending asana.
All types of forward bending asanas should be contraindicated in sciatica. In the context of above two statements, which one of the following is correct?
(A) Both (A) and (R) are true and (R) is the correct explanation of (A).
(B) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(C) (A) is true, but (R) is false.
(D) (A) is false, but (R) is true.
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9. In which of the following text ‘Bhujangikaran’ Pranayama is described?
(A) Yoga Vashishtha
(B) Shiva Samhita
(C) Hatha Ratnavali
(D) Siddha Siddhanta Paddhati
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10. What do you understand by the term ‘Adhi’?
(A) Physical disorders originated in Annamaya Kosha.
(B) Mental/Emotional disorders originated in Manomaya Kosha.
(C) Mental/Emotional disorders originated in Annamaya Kosha.
(D) Physical disorders originated in Manomaya Kosha.
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11. Which day is celebrated as ‘International Day of Yoga’?
(A) June 20
(B) June 21
(C) June 22
(D) June 23
Answer ⇒ ????