Define Anatomy Anatomy is the study of the structure of the body. It is the science that deals with the structures of the human body and its relationship of various parts to each other.  It includes Histology (the study of tissues), Osteology (study of bones), Mycology (study of muscles), Arthrology (study of joints), Splanchnology (study of organs) and Neurology (study of nervous system).   Why yoga student should know about “anatomy” The knowledge of anatomy will help a student of yoga to enhance their practice, break through blockages and avoid injuries. Moreover, since yoga is a practice that involves our bodily structure and function, a basic understanding of anatomy will help us to better understand how the practice affects our body and mind. Such a scientific background will also help the individual to remove confusion or misconception if any.   Why yoga student should know about “Physiology” Physiology and its understanding allow the student to better understand the physiological changes brought about by the yogic practices. It also provides a better grasp of the probable mechanisms involved in various yogic practices on the scientific background.  Therefore, this knowledge will help them apply the technique systematically for themselves or for other students.   How many ‘planes’ are there in human body and mention its optimum movements? There are three planes of movement, namely Coronal, Sagittal and Transverse. – Coronal plane: Divides the body from front to back. Movements along this place are called adduction (extremity towards the midline) and abduction (extremity away from midline). – Sagittal plane: Divides the body into right and left. Movements are called flexion (extremity forward, except at the knee – moves backward) and extension (extremity backward).   Write five kosha. The five kosha are as follows: – Annamaya Kosha – Pranamaya Kosha – Manomaya Kosha – Vignanamaya Kosha – Anandamaya Kosha   What practices will you prescribe for Annamaya Kosha? Since Annamaya Kosha is concerned with the physical body, the practices of yoga poses – Asana – can be recommended.   What practices will you prescribe for Pranamaya Kosha? Since Pranamaya Kosha is concerned with the life force, the practice of breathing – Pranayama – can be recommended.   What practices will you prescribe for Manomaya Kosha? Since Manomaya Kosha is concerned with the mind, the practice of meditation – Dhyana – can be recommended.   What practices will you prescribe for Vignanamaya Kosha? Since Vignanamaya Kosha is concerned with wisdom and intellect, the practice of meditation and breathing – Dhyana and Pranayama – can be recommended.   What practices will you prescribe for Anandamaya Kosha? Since Anandamaya Kosha is concerned with bliss, the practice of service, worship or meditation – seva, Bhakti yoga and dhyana.

As people of the 21st century, we hear a lot about the modern lifestyle we live and its undesirable effects on our health and society. Diseases brought by such a lifestyle, such as diabetes and chronic respiratory diseases, have broken out like an epidemic due to systemic yet necessary evils that afford us the conveniences of life in the modern age. Humanity often finds itself progressing onward to new eras of prosperity because of the knowledge and learnings of our forefathers. In other words: sometimes we have to go backwards to go forwards. Thus, Yoga is (without a shadow of a doubt) indeed of relevance – an ancient practice that offers lasting remedies to the maladies of people living in this day and age. From alleviating medical conditions such as diabetes and hypertension to improving the quality of life for those struggling with obesity – Yoga offers a solution to almost all problems, provided one is dedicated and consistent in their practice. Since prevention is better than cure, Yoga is not only a solution to problems but also a deterrent to physical ailments – thanks to its immunity-boosting properties. It prevents a dependency on medicines that do more harm than good in the long run and aids the removal of toxins from one’s system. Another aspect of Yoga is its emphasis on retrieving an internal equilibrium long lost in the modern lifestyle. Amidst the stresses of modern life, physical ailments are not the only cause of concern. Mental health is the need of the hour, affecting one in four people worldwide – that amounts to over 800 million people across the globe. As we mentioned earlier, Yoga has many benefits for one’s physical health. A healthy mind resides in a healthy body – an often-forgotten cornerstone of alleviating the symptoms of several mental health disorders such as depression, anxiety, mood swing disorders, etc. Yoga is also vital to one’s interaction with society and phenomenological experience of it. Accumulated stresses find release through the practice of Yoga and change the way we comprehend both our environment and the events that unfold before us in our immediate surroundings. Without this, one may suffer from what is colloquially termed as ‘mental fog’ – difficulty putting thoughts together, concentrating or remembering what you were doing. Yoga also improves one’s accessibility to the flow state, enhancing creativity and removing negative mental blocks to improve innovative thought and creation. Lastly, Yoga is of utmost relevance because it offers health benefits to all – young and old, men and women alike! It helps children manage their anxiety, improve their emotional regulation, boost their self-esteem, increase body awareness and mindfulness, enhance concentration and memory, develop strength and flexibility, teach discipline, and reduce impulsivity. It helps the elderly obtain better sleep habits, improve strength and protect joints, control diabetes, reduce hypertension, improve mood and anxiety, help with chronic pain, relieve breathing and lung issues, enhance bone strength, sharpen the mind, and maintain bodily flexibility. It helps women during pregnancy and labour, reduces the symptoms of premenstrual syndrome, improves symptoms of menopause, helps those coping with gestational diabetes, improves heart health, delays the onset of Alzheimer’s disease, improves back pain and helps with symptoms of anxiety. In men, it promotes flexibility and mobility, all-over body strength and conditioning, focus and full-body awareness, aids in correcting body imbalance and injuries, reduces stress, improves digestion, boosts brain function, and better sleep. For these reasons, Yoga is of utmost relevance in today’s world. Its broad umbrella of applications and remarkable effects are features that only bolster the integrity of such a claim.

Guna is a Sanskrit term and means quality, peculiarity, or tendency. A Guna is a tattva or element of reality that can affect our psychological, emotional, or energetic states. The three Gunas are Sattva, Rajas, and Tamas. i)Sattvic Guna is purity and Prakasam; it is a state of balance, harmony, joy, and intelligence. Sattva guna is a force favorable for the attainment of moksha. A sattvic mind is always steady and finds delight internally. The effect of sattva guna is Brahmavichara – inquiry into Brahman/ search for truth. Sattva is the guna that yogis achieve that reduces Tamas and Rajas and makes liberation possible. Sattvapatti is a state of mind wherein there is the purity of thought and purity of heart. ii)Rajasic Guna is a hostile force to pull you down into samsara. Rajas is a state of energy, action, change, and movement. A sattvic mind will make a man still and inactive, while a Rajsic mind will make him restless. The Rajasic mind remembers the defects of others, and good/bad deeds, which intensifies hatred and disturbance in the mind. The nature of Rajas is attraction, longing, and attachment. iii)Tamasic Guna is a state of darkness, ignorance, and delusion. If the natural rhythm of sleep and wakefulness is disturbed, Tamas is increased. Other tamasic qualities are laziness, disgust, attachment, depression, helplessness, doubt, guilt, shame, boredom, addiction, hurt, sadness, apathy, confusion, grief, dependency, and ignorance.

The Yoga text – Yoga Vasista, explains the diseases originating from stress and diseases which are not due to stress. Human emotions such as likes, dislikes, love, and hatred, create imbalance at the level of manomaya kosha and bring about the speed in mind called stress, which leads to the response of anxiety, depression, and anger and affects the various systems. Acharya Patanjali describes five stress-producing factors called Kleshas. They are Avidya, Asmita, Raga, Dwesha, and Abhiniveshaha. Ignorance, ego, desire, dislike, and fear of change are the five stress-producing factors. The fivefold kleshas are responsible for the onset of dukkha (pain) which may be physical or mental. Diseases are considered as dukkha and can be overcome through chittavritti nirodha (regulation of mental modifications). We could overcome the fivefold klesha by practicing kriya yoga, swadhyaya, ishwarapranidhana (surrendering to the divine), and by ashtanga yoga (Eight limbs of Yoga). Keeping a positive attitude, practicing breathing techniques and meditation on various objects helps one to get rid of the Obstacles and therefore manage Stress and its impact on the body.

Sattvic guna is a force favorable for the attainment of moksha. A sattvic mind is always steady and finds delight internally. Sattva guna is developed by japa, vichara, satsanga, meditation, light sattvic food, tapas, and svadhyaya. When it comes to actual practice, the mind even after raising fantastic, curious thoughts and pretending to do vichara, will do nothing. It needs actual practice for months steadily and a longing for self-realization. An increase of sattva guna and pure, strong, determined Will pave way for God-realization.

1.   Define Gaseous Exchange. [VP] – The transfer of gases between an organism and the external environment in either direction. It occurs by diffusion across a concentration gradient and includes the exchange of oxygen and carbon dioxide in respiration and photosynthesis. Successful gaseous exchange requires a large surface area, as is provided by the alveoli of the lungs and the leaves of plants. 2.   Importance of pleura during respiration. [VP] – The pleura fluid itself has a slightly adhesive quality that helps draw the lungs outward during inhalation rather than slipping round in the chest cavity. In addition, pleural fluid creates surface tension that helps maintain the position of the lungs against the chest wall. 3.   Define vital capacity [VP] – Vital capacity (VC) is the maximum amount of air a person can inhale after a maximum exhalation. It is equal to the sum of inspiratory reserve volume, tidal volume, and expiratory reserve volume. 4.   Mention quadriceps muscles [VP] – The quadriceps are a group of muscles present on the front of the thigh. They consist of four distinct muscles: the rectus femoris, the vastus lateralis, the vastus intermedius, and the vastus medialis. They are responsible for extending the leg and helping with movements such as walking and jumping. 5.   Mention hamstring muscles. [VP] – Hamstring muscles are in the back of the thigh, starting at the hip and inserting to the knee. The three hamstring muscles are: ·         Biceps femoris, closest to the outside of your body. The function of this hamstring is to flex your knee, extend the thigh at your hip and rotate your lower leg from side-to-side when your knee is bent. Semimembranosus, closest to the middle of your body. This hamstring flexes your knee joint, extends your thigh at your hip and offers medial rotation for your hip and lower leg. Semitendinosus, between the semimembranosus and the biceps femoris. The function of this hamstring matches that of the semimembranosus. 6.   Explain about slow twitch muscle fiber (type -1), with respective hatha yoga style. [VP] – Slow-twitch, or Type I muscle fibers, are skeletal muscle fibers that slowly contract. Slow-twitch muscle fibers support everyday actions, like standing from a seated position and maintaining normal posture. Sun Salutation can be the respective hatha yoga style 7.   Explain about Fast twitch muscle fiber (type -2), with hatha yoga practices. [VP] – The greater your aerobic capacity, the longer your muscles can function without fatiguing or burning out. Type IIa fibers have more potential for increased aerobic capacity, whereas Type IIb fibers produce the highest energy forces within the quickest window of fatigue. 8.   Explain Aerobic hatha yoga [VP] – This takes place with oxygen where carbohydrate and oxygen are used as fuel for the first two minutes after which fat is burned. These are lower intensity activities. More fat for energy is used and leads to a better ability to burn fat. Blood vessels increase and become bigger to accommodate the oxygen being used. It changes the composition of muscle fibers which contract slower and at a lower intensity. Aerobic activity increases this type one muscles which increases endurance and performance. Aerobic activity increases mitochondria which improved the aerobic capacity of muscles. 9.   Explain anaerobic hatha yoga. [VP] – This happens without oxygen, fuel comes from muscle storage and is short, highly intense and burns fat directly. Example is weightlifting. More fast twitch muscle fibres are produced for strength. It increases lactic acid tolerance for endurance. It increases glycolysis, ATP, CP and creatine. 10.    Define Isometric Contraction and explain with respective asanas. [VP] – This is a contraction in which movement does not take place, because the tension generated by the contracting muscle exceeds the load on the muscle. This occurs when you use your muscles to successfully push or pull an object Isometric contractions are very common in yoga, particularly when poses are held for several breaths. Thus, when you hold any pose, the contractions are likely isometric. 11.     Define Isotonic Contraction and explain with respective asanas. [VP] – Eccentric Downward movement of joint. Tension is produced when the muscle lengthens. Concentric Upward movement. Tension is produced when the muscle shortens. Causes joint movement. When you move in and out of a pose, you are likely using concentric and eccentric contractions