So friends, let's start our next unit which is going to be your yoga. It is very important friends. Many of you might be feeling very confused within this chapter or unit. But today I will remove all this tension because I will explain this chapter to you in a very sweet manner so that you can score very good marks in the examination. Now it might be coming to your mind that what is reading after all? So friends, these are all the topics which you have to study from the point of view of examination. We will understand each and every thing well. Along with understanding, you guys also have to do some writing practice at home because in PE, only the one who writes more and writes well gets good marks. Rest, don't worry, whatever we are studying will be according to the CBSE syllabus of 2026-27. Before moving ahead in this chapter, let us first talk completely about Yoga, what is Yoga after all? What benefits are available? Why is this important for your life? So let's look at all the things one by one. Before moving ahead with the rest of the yoga, I am giving you guys a class work that is, pause the video and tell in the comment box what is yoga according to you? I hope you gave me hope. So let's start one by one. First of all let us start with what is yoga? So the word Yoga is a Sanskrit word which is derived from the word use. The word use means to join or to unite. I hope it is clear. Who is being united with whom? Yoga has the power to unite the soul with the Supreme Being. So what is Unite Yoga doing? Yoga Unites the Individual Soul. Meaning it is working to connect the soul of a normal human being like us with the divine soul. Meaning, yoga works to connect our soul with God. I hope it is clear. So what if I say it in simple way ? It is a unification of the soul with the Supreme Soul. Or you can write in the examination. This is one definition of yoga. This is a spiritual definition. To put it simply. What else does yoga do? So friends, if the definition of Yoga is seen from the point of view of physical education, then what is Yoga doing ? Making you physically fit. It helps in keeping you mentally alert. It helps in relieving stress, anxiety and depression. And it also works to remove respiration problems. So what is yoga basically? There are different types of forms of exercise through which you get many benefits. So the same thing is written here for you people that friends, here Yoga is basically unifying what things? Physical, mental, intellectual, spiritual aspects so that human beings can become a good person in their life, live a healthy lifestyle and stay away from all types of diseases across the world. So you people should know this thing. If you want, you can write the definition in different forms. I am showing you some more important definitions of Yoga here. According to Maharishi Ved Vyas ji, the definition of Yoga has been said that Yoga is attending the pose. I hope it is clear? And what has been said about Yoga according to Patanjali ji? Suppression of the modification of mind is yoga. Many people have one big confusion. Between yoga and asana. So what is yoga? There are different forms of exercises. When you take your hands straight and raise them upwards, it becomes Tadasana. If you rotate both your hands like this then Katichakrasana is formed. Katichakrasana, Tadasana, Padmasana, all these are forms of yoga. And all these forms of yoga, whose form are these? These are for exercise. So what is yoga? It is exercise. Now you might be getting confused as to what is asana? So asana is a way of doing that yoga posture. To put it simply, asana is posture and yoga is exercise. If I am saying Katichakrasana then Katichakrasana is a form of yoga. How is it done? It is like that. You have to remain in this type of posture. So what is this? It is a seat. Is it clear to everyone? So you have to write all these things in the examination also. So that you guys can get good marks. Now let's talk about what is yoga? Why do I have to study yoga? So what does yoga basically do, friends? It works to bring physical purity into your body. It also helps in making you physically fit. Also friends, if you have obesity, fat has accumulated in your body, then it works to reduce it. It works to completely beautify your body. It improves your posture so that you can look one of the best according to your height. Apart from this, friends, it also works to improve your health. Due to which different types of diseases do not reach you. It 's a simple matter. Through this, friends, the immune system of all of you becomes strong. If there is any kind of tension in life , mental tension etc. then this will help in reducing it. If you feel that you are very tired of your life, then if you do yoga, you will feel very relaxed. Apart from this, if your posture is not correct, you have posture deficiencies, then yoga helps in correcting it. If flexibility is less in your body then this will work to improve the flexibility, friends. Besides, it will cure and protect from different types of diseases. Apart from all this, friends, yoga is very important from the point of view of spirituality. Through yoga you can connect spiritually with the divine power. Remember we discussed it just a while ago. So friends, if you want to connect spiritually with the examination and get 100 marks, then remember that whatever I am teaching you, understand it honestly and well. What do you have to do just sitting at home ? You have to practice the questions. You have to practice the types of questions that your school teachers may ask you. So to remove that tension, I have launched a question bank of Physical Education in which you guys get chapter wise and topic wise solved papers. Papers of last 10 years will be available inside it. Any variety of questions your school teachers may ask. I have included all of them in this with answers. Mind map, notes, paper sheets, practice papers, samples, papers, you guys are getting everything inside it. Discount link is given in the description. Go ahead and order now. And yes, I want to tell you one more thing. You also have sample papers inside it. So that will help you a lot in preparing for your final examination. So whether it is UT exam or your half yearly or your final exam, this book of mine is going to help you a lot at every time. Because in this, not only content is available but questions are also available with proper answers which your school teachers can ask you and it is specially designed for students like you. So if you want to order it now, the Amazon link is given in the description. Hurry up and order and give a boost to your Class 11th preparation. So friends, let's start with the next topic which is going to be Ashtanga Yoga. Now many people are confused as to what is Ashtanga Yoga ? So the word Ashta means friends eight and the word Ang means friends part. Meaning, yoga has been divided into eight parts or eight steps. Now you will say that brother, who has described this eight parts or Ashtanga Yoga ? So this has been described through Patanjali ji. Patanjali does not mean Baba Ramdev, brother. You guys should keep this confusion clear. Now you will ask what are these eight steps ? A complete plan from the outside world to inner peace and finally meeting God has been told to you all in Ashtanga Yoga. So let's get to work. Let us try to understand it in a proper way and in a good way. In Indian Classical Yoga, Patanjali ji classified Yoga into eight elements or eight parts which have been given the word Ashtanga. Apart from this, another word is also used for Ashtanga, that is At Lims. Friends, what are these eight lims or eight elements? This is the eight fold path or steps. You will get to see this complete in one sequence from outer to inner self. You should know this thing. As I told you just a while ago, we have to go from the outside world to inner peace and finally we have to focus on connecting with God. So what is its ultimate goal friends? So friends, what is the ultimate goal of this sequence that you are seeing? Unite. Whom? With whom is the soul of the individual? With Divine Power. I hope you are clear, meaning with God. Now you will say, is this an 8 path? So these are the eight parts that you guys are getting to see. The first one is Yama. The second is rules. Then comes the posture. Then comes pranayama. Then comes Pratyahara, Dharana, Dhyana and Samadhi. Is this your eight path or eight folding path? Read it quickly once or if you feel like it, take a screenshot of it. So let us try to understand each step in a proper way. This is asked to you a lot in examinations. The first thing you guys are going to see is Yam. What is Yama, friends? Basically, Yama works to tell about the ethical rules according to Hinduism. If I try to explain in a simple way, what is Yama? In a way, social media helps in telling people how you behave with them. Meaning, how are you behaving with people? So what is Yam basically? In a way I can say it is a code of conduct. Which ones? You will get to see five moral codes of conduct inside it. Like you have to behave meanly with people. First of all, friends, non-violence comes into this. What does non-violence mean? Non- violence. To put it simply, you do n't want to hurt anyone. No one has to abuse you. No one wants to make you feel bad. She teaches non-violence. The same thing is written for you people. It means that we must stay away from the negative emotions. Be it jealousy, anger or any kind of harmful things, you always have to stay away from them. The second one is friends, Satya means truthfulness. What does this mean? You always have to support the truth. We have to speak the truth and always be honest in life. Even if in your life, let's say you don't get good marks. You feel like I should n't tell mom and dad. This should not be done. I have to tell you. It is a different matter that he will be beaten. But now what is, is. If you always speak the truth, people will also consider you a good person. So the truth is very important. This truth is very important friends. What is this? The same thing that is written to you people. It means that we must be truthful in our thoughts. Words and Deeds at Any Cost. I hope it is clear. Next comes friends, Asthay means non-stelling. What does this mean? To put it simply, I should not steal. Do not use other's things without asking. Did someone else have any good ideas that they told you that I am going to do this in life and what did you do? I implemented his idea myself. Don't make such a mistake. You should not use any of someone's things without his permission. This is called friends, inside whom? Inside non-stealing, inside non-stealing. So the same thing is written for you people. It means that we must not use or even think of using other object money thought for our own benefit. Isn't it ? It is not like that for my own pleasure, I used all his things, spoiled them and returned them. Next for you friends is celibacy i.e. celebrity. What is this? It means that we must stay away from anything that stimulates sexual desire. I hope it is clear. To put it simply, controlling your desires and your emotions is called celibacy, friends. After this, friends, there is Apagraha, meaning non-possessiveness. It means that we must live our lives with minimum requirements. This means that you do not have to be too materialistic that if he has an iPhone then you will also buy an iPhone. He is going to visit Malaysia, so you have to insist that you also want to go. If he goes to a good café to eat, you also have to go. Always try to live within minimum requirements. If you are able to sustain your life at least, then even if you face a downfall in life, you can overcome it and stand up again. But if you are not able to fulfill even the minimum requirements then you will live a depressed life. You will always feel like why is this happening to me ? I won't be able to do this. You will never be able to adjust in life. So basically this immense planet is telling you that how you are able to live your life with minimum things, that too enjoyably, is more important. So I think this is the first thing I can tell you guys, friends, you have understood about the first moral principle which was Yama, about the eight elements of Yoga. Now let's talk about the rules one by one and we will start looking at them. Now what is this rule? The rule is clear from the name, you tell yourself to pause the video. Tell me what are the rules? Rules means rules of a kind or in another way, principles which will be something or the other in your life. So what are the rules? Basically, the rules help you understand how you are able to live with discipline in your life. So what do you get inside it? It Contains Essential Teaching. Hey hey hey hey essential teaching for self maintenance including thinking, contentment, penance and along with it self study and after this you will study Pranidhan. We have to look at all these things one by one. I hope it is clear. So what are the rules? Basically through personal discipline. What is the first discipline that comes out in this? Thinking. Meaning, you should always keep yourself purified. Meaning, here we are talking about getting up every morning and taking a bath? Friends, here we are not just talking about bathing. Meaning, it is not just about the body. At the same time, you have to keep your mind and your words clean. This means that it is important for you to keep both your body and mind clean. Only then will you be able to maintain purity. It means that we must keep our mind, body, speech clean and pure. Apart from this, friends, one more thing, like I said about the body, the body also has to be kept clean, meaning not just the outer part, brother, you have to keep the inner part clean as well. Meaning you have to clean, you have to do cleanliness. Also of the internal organs which you can see through the purification process. Next thing friends is satisfaction. Which is next your personal discipline. What does satisfaction mean contentment? Try to be happy with what you have. Don't think that if your friend has it then you feel jealous or if someone else has more money then you are going into depression. You should not make such mistakes. You always have to bring such a feeling in which you always remain satisfied with whatever is going on with you in life. Next thing is friends, that is the top which we call discipline. Meaning, no matter what kind of difficulty comes in life. No matter what type of obstacle comes. No matter what type of problem arises. You always have to face it and work as hard as possible in life so that you can get out of that problem. Friends, next is your self-study which we call introspection and study of the self. So basically what does this explain? Understand yourself. Now you will say that brother, how can he understand himself? Through the scriptures and holy books, you should try to understand yourself as to why you have come into this life ? Do you want to do good work? So where can you learn all these things? From the Vedas, from the scriptures, from the Upanishads. You people are going to learn all these things from here. After this, the next thing that happens is Ishwar Pranidhan, meaning prayer or surrender to the God. Meaning, whatever you do in life, you should dedicate it all to whom? For God. And whatever ego you have in life , you feel pride. It seems that friend, you have found everything on your own. Try to keep aside all these types of qualities that have come into you. Leave your ego, friend. Stop being proud. Because who gave you all these things ? God has given it, friends. So if there was no God, perhaps you would not have got all these things. See what happens when a person starts growing up, he starts feeling that now he is God. Always, no matter what time the situation may be, no matter what time the situation may be. Be it good times or bad times, you should always remember God. It should be noted that when good times were going on, God was with you. And when bad times are going on, God is taking an exam of you people and when very good times come, then it is very important for you to remove the ego that comes into your head and it is important to remember that whatever you have got, you have got it only because of God. So friends, all these codes of conduct come under your rules. I hope you all have understood all the five rules of the Code of Conduct well. Next let's talk friends, what is asana? Like I told you guys a while ago what are asanas? Yoga postures are physical postures through which you can improve your strength, body balance, flexibility and also get different types of benefits, be it for your complete body. Do not get confused, yoga is exercises and the posture of doing those yoga exercises is called asana. So what are you doing asana? It is working to beautify your body. If there is fat in your body then it is working to reduce it. It is working to regulate blood circulation. If you have any problem like respiration, it works to correct it. It works to make the body flexible. Agility gives you. Agile works to give you that. Apart from this, friends, no such restriction of any kind is found in yoga. No matter what age group you belong to, you can do yoga. You can perform yoga comfortably even inside your home. So guys, we read the first, second, and third. Now let's talk about Pranayam. So what is pranayama? You must have heard it many times. Pranayama basically works to explain about breathing control. And the word Pranayam, friends, you can see it basically divided into two parts. The first one is Prana which means life energy and Aayam means control. So how is Pranayam basically done? So basically this is done by you guys in three simple exercise steps. The first thing is friends, Purak means inhaling. The second one is friends, Kumarak, which means retaining the breath that you had inhaled, which means taking the breath in and now holding it for a while and the third step is friends, what is its name, Richak, which means exhaling, what benefits do you get from this, friends, the efficiency of the lungs increases, when the lungs expand, it removes problems like respiration, it works to increase the supply of oxygen inside the body and I can say that friends, it works to make your life even better. So let's talk about the next limb, friends. What was that? That was your withdrawal. Now what is this Pratyahara friends? Pratyahara means controlling your senses. It means to control our body, mind and senses. Now you might be confused as to what is being controlled? Which different types of senses are being controlled. Look, everyone has had too much of a problem. Habit of using mobile. Even sitting idle, using mobile. Even if I am busy, I am using my mobile. While studying, he is also using mobile. If I can control this habit. How can I do that? I can do it on the basis of my sense. Because friend, whenever you are sitting idle, even if you are sitting in the washroom, you are still taking your mobile with you. And if you do n't take it and keep sitting idle, then you will feel as if your life has become incomplete. If you are able to control your sense that you do not want to use the mobile, then friends, that control is called Pratyahara. I hope it is clear friends. Many of you keep saying that brother, you keep calling me friends again and again, friend, for me you all are my friends, friend. You guys are my friends. Now I don't consider you a student here. That's why I keep reminding you again and again that brother, we are all friends. So support your brother, subscribe to the channel. And similarly, your brother has another channel named Jakhi Saudagar Physics, subscribe to that also. There you can get lovely videos of class 11th and 12th. Let's talk about the next one, that is your perception. What is Dharana friends? It is the concentration of the mind and the first stage of the meditation. In simple words, it teaches you that you should focus properly on one thing or the other. That too without any distraction so that you can achieve your goal. For example, there is a maths problem which you are sitting to solve and you have set this in your mind that until I solve it, no matter what type of distraction comes, I will not move away from it and only when it is solved, I will get up from this table. So this will be called your belief, friends. Next is meditation friends. What is meditation? It is the process of complete consistency of the mind. So friends, this Dharana develops a complete stage for meditation. So what is meditation basically? Meditating in a variety of ways. In simple way it is called meditation. If someone tries to understand it in a different way, then you people are working hard on one thing for a long time. That's your attention. So the last step of Ashtanga Yoga comes out, friends, that is your Samadhi. What is Samadhi friends? It is the ultimate union of an individual soul with God. That is called as Samadhi. This is the last stage of Yoga and in this stage any person gets connected with God and at that time whatever ego was there in his life, he completely forgets it. So you people should know this thing. So friends, what were all these? What we have just read one by one, from Yama Niyama to Samadhi in the end, all these were the eight elements of Yoga. I hope even you guys must have got everything clear. Because this is the most important topic of this chapter one. Friends, I have brought a chart for you regarding the topic that I just taught you. In which you can see Yama, Niyama, Asana Pranayama, all of these are being seen by you within the external discipline. Is this the right color? After this comes Pratihara, Dharana, Dhyana and Samadhi. These four important parts of LIMS come under internal discipline. So you should know this thing which can be asked in the examination. These four are for your external discipline and these four are for your internal discipline. So friends, let's talk about the next topic which is going to be for you people, what is Yogic Kriya? So let us try to understand this one by one. What are the yogic actions? Let's take a look. What does the human body require? Internal and external cleanliness. So basically, what do you people get to see in compound action ? So basically it works to explain to you about cleansing and cleanliness. Now we humans wake up every morning , take a bath, in what way will that come? He will come inside outer cleanliness. But you all might not notice that we do not do our internal cleanliness. And this is very difficult. So, if I say all these things in a simple way, whatever cleanliness is being talked about is happening internally, how can you clean your body, you can do that through yogic activities. So, about six steps of internal cleaning of the body have been told to you in Yogic Kriya, which we have to understand one by one. Here we are going to talk about inner cleansing of the body in which we are going to study six yogic exercises. What do we call this ? It is called Shakta Karma or is known as purification process. So these six yogic actions are what we call purification actions. Friends, let us understand this one by one. Friends, the first one that comes in this is six. The first thing that comes in this is Neti. Neti means cleaning your nose. How to do this? Naak means nose. Here we are talking about cleaning the nose. So what you have to do is see friends, there is a pot of this type in which you have to pour the liquid and you will pass this liquid from here and you will pour it from this nose i.e. from inside this nose and it will come out from this nose due to which the entire nose will be cleaned and whatever material is accumulated inside you will all come out. What is it helping with? It is helping in curing sinus. It is helping in curing cold. And it works to protect you from any type of allergy inside your nose. So once you have to insert it from here through the nose. Then you have to insert it from here and take it out from here. Did you understand? Make sure to take this photo and come to the exam. Next comes friends, dhoti. What is dhoti friends? It is said here that the digestive tract is cleaned. At the same time, you also have to clean your stomach. So, this thing has also been told to you people. Now you will ask how the stomach will be cleaned through dhoti? So, what do you need to do to do this ? In one way I can tell you people to take lukewarm water. Slightly warm water, add a lot of salt in it. And you have to drink that lukewarm salt water. You know that when you drink water with too much salt, you start vomiting. And to induce that vomiting, all you have to do is put your hands properly inside the mouth. In this way, when you put your hand completely inside your mouth, everything will come out. And by doing this you will be able to clean your stomach pipe and stomach. And friends, whenever you are doing this, do it with an expert only. Do n't try to do it alone at home. Apart from this, the next one is Nauli friends. Where you are massaging your stomach or abdominal muscles. Why is this being done now ? So basically neither does this improve digestion. Like you might have seen Ramdev Baba, he takes his stomach completely inwards and starts rotating it in this manner and by doing this the abdominals get completely massaged. Next is Kapalabhati friends. Kapalbhati is basically a form of Pranayam which actually helps whom? For purification of lungs. It works to make the lungs healthy. It also activates your brain. And it is believed that it also helps you in fat loss. So how is Kapalabhati done? You all know that you have to remain in some such pranayam posture. Breathe in slowly and exhale slowly. Just keep doing it and continue doing it. Next means fifth is your friends colony where you have to clean the colony. This means that the work of cleaning the large intestine is done inside it. How would the large intestine be cleaned? So if you want to do this then you have to perform it in this manner. Now whenever you guys are going to do this, don't do it alone. Do it only with an expert. A pipe will be taken and you mean it will be inserted inside and then after that the entire intestine is cleaned with the help of air or water. So what is its purpose, its main aim is to clean the pot shot or dirt that has accumulated inside your intestine. So what does this help with? So what does this help with, brother? Your digestive system gets a lot of help. It will become completely clean. So remember this is an advanced yogic practice. Do it only under the guidance of an expert and stop laughing. Last for you friends is Tratak in which you have to purify your eyes. Especially if you have eye pain, problem or any type of redness, it works to cure it. It also works especially to improve concentration. What to do? One, you have to take the candle in this manner. This has to be burnt. All the light items have to be switched off. And you have to keep watching it continuously. Without blinking an eye. What will happen with this? The water inside the eyes will come out and the eyes will become completely clean. So friends, remember this will also improve your eyesight. Memory power will also be better. And it is believed that concentration is what increases your strength. So especially when you are studying, you want to score good marks. Your concentration is not good. If your memory power is not good then do Traak daily. So friends, these things which we have just read, these six which I have just taught you. Shatkarma which we know as purification process. This is a part of yogic practice. I hope it is clear then all these things become clear from here. Make sure to draw a diagram so that you can explain it well in the examination. The next topic is Pranayam. Let us try to understand Pranayam one by one. But what is pranayama? So, in Pranayam, different types of breathing techniques are explained to you. Through which, the work of teaching you how to control your breath and also how to improve the process regarding respiration is done in Pranayam. Pranayam is very famous by another popular name, that is Yogic Breathing. Remembering names comes in the examination. How can you manipulate your breathing through different patterns and enhance it? You can increase the supply of oxygen. It plays a very important role in helping in the efficiency of the lungs. So friends, you all have to study different types of Pranayam in this. So basically you people have to understand about six types of pranayam. Let's try to understand one by one. Almost all of them are the same. You will see changes in just a few things. The first one is Alom Vilom. This is the opposite of Alom. This is what we call alternate nostril breathing. Remember, name is very important. So what do we do in this? Let's close one nostril. Breathe in and out through the other nostril. After this, inhale through the other nostril and then keep it here and exhale through the nose. By doing this you have to breathe with alternate nostrils. Now you will say brother, what benefit do we get from this? So remember this will make your sleeve cycle good. The skin glows. The skin becomes clear. It is believed so. It also cures problems like respiration. If your mood is not good then this will work to elevate your mood. Many people have a problem like migraine in which the head hurts a lot, this works to cure it and it is believed that it brings improvement in certain conditions, it will work to relax the mind inside the body, and friends remember, apart from this, it will definitely help you in enhancing the efficiency of your lungs, now friends, the name of your next Pranayam is Suryabhedan Pranayam Suryabhedan in Pranayam, the word Surya basically denotes the Sun and the word Bhedan denotes to get through it, I hope it is clear, now we do Suryabhedan Pranayam also in the same way, that is, we are breathing through one nostril and exhaling through the other. While doing this, you have to make this type of hand. This is called Vishnu Mudra. When you make such a hand, you have to close one nostril with it. Have to breathe in. Ok? And then you have to exhale. This is what is written here for you people that in Suryan Bhedan Pranayama all inhalations are done through the right nostril and all exhalations. Meaning, whatever breath you have to exhale, you have to exhale it from the left only. What was going on here, friends? Here we were inhaling from the right and exhaling from the left. Then they were taking from the left and releasing from the right. But what are we supposed to do here ? You have to inhale from the right and exhale from the left. You should know this thing and always perform it like this with Vishnu Mudra position. What benefits do you get from this ? It is believed that this improves your physical performance. It works to improve your heart health. It also works to improve the nervous system. It also works to increase heat and energy in the body. Also friends, if you are travelling with low blood pressure problem then this also works to cure it. One should know about this. Next is Ujjayi Pranayama friends. What happens? Ujjai Pranayam. It is also known by another name. Breathing of Victory. This word Ujjayi which you are seeing is a prefix of Sanskrit, friends, what does it mean, bondage means binding as well as ahead or expanding, the way you are seeing any position, you have to perform it in this way, you have to contract your throat a little and try to breathe. What happens by doing this? A hissing sound will come out of your mouth and especially this pranayam helps a lot in calming down your mind. Now you might be confused about how to do inhale excel? So remember, you have to inhale from both the nostrils and you also have to exhale from both the nostrils. Okay, right? Meaning you should breathe through both. Leave it to both of them. Okay, right? And there should be a hissing sound. Okay, right? We are like this. Ok? What benefits do you get now, friends? It happens. As I just explained to you that if you do this regularly then it is believed that it helps a lot in calming down your mind. Besides, it also works to provide energy to your body. Provides mental clarity and increases focus within your body. It is believed that if you want to boost your immune system then Ujjayi Pranayama helps a lot. Especially if you want to improve your sleep cycle, then it plays a very helpful role in that too. And if you snore a lot while sleeping. If you want to control it then definitely do Ujjayi Pranayama. Apart from this, if you have the issue of high blood pressure, then it works to cure it and improves the quality of voice. Especially singers mostly perform this and that too on a daily basis. Next thing for you friends is Bhramari Pranayam. To perform Bhramari Pranayam, you will see a slight difference in its position. You have to try to keep your hands on your eyes in this manner. Friends, the word Bhramari here means black bee. Whenever you perform this, you have to make a sound from your mouth. That is the buzzing sound. Ok? Like Black B's. I am this type of person. So, what happens on its basis, friends? This instant helps you a lot in calming down your mind. It is considered one of the best breathing exercises. If you want to completely free your mind from frustration, anxiety or anger, then definitely do this during that time. So, don't get confused. In Ujjayi you people have to make hissing sound. And here you have to produce humming sound. Now what benefits do you get from Bramari? As I told you guys, this will help you in relieving stress. If there is a problem with blood pressure, it will help in curing it. Also friends, if there is any kind of tension going on in life, reducing it will help in that. Besides, it will improve your sleep cycle. It plays a very beneficial role for your nervous system. So friends, let us move on to our next pranayama, that is Shitkari pranayama. What is this Shitkari Pranayam? So let us understand this one by one. Many people get confused about Shitkari. And in its place, they write Sheetali Pranayam. Do n't get confused. We are talking about Sheetkari, which is specifically made up of two words. Sheet means coolness and Kari means which arises. What does this Sheetkari Pranayam basically do? It works to give a kind of hissing breath. You have to do this to your teeth. And you have to breathe only after doing this. Try it people. When you clench your teeth and inhale, the sound you make is going to be just like a snake. And the breathing you have to do, you have to do it through your mouth. Friends, you should know about this thing. That's why it is named Hissing Breath here. This basically calms down your mind, friends. It will improve your health. Helps in indigestion. Apart from this, friends, it is believed that if you have fever etc. and you need to lower it, then it helps a lot in that. Reduces stress. If you are facing the problem of high blood pressure in your life, then this works to regulate it. Along with this, friends, it is believed that it also works to correct the alignment of tongue, mouth and teeth. Removes depression. It removes problems like hunger, sleep, laziness etc. Look, the benefits of everyone are almost the same. Because pranayama does the same work. If you remember any four benefits, you can stick them anywhere. Relieving stress and anxiety. Correcting the breathing cycle. The body is working down. And normalizing blood pressure. Do n't write that it is high or low. Just writing it down normalizes blood pressure. You can just stick these four anywhere. Okay, right? So it's not like there's a need to cram everything in. Yes, that is a different matter. There are some special pranayams which also have some special benefits. Like it is working to cure fever. If you can't remember this then I told you that trick. If you remember the rest then it is a very good thing. After this, the last pranayam for you friends is Shatali Pranayam. Shatali Pranayama is called cooling breath. In what name? Known as cooling breath. In this you have to come into pranayam position. And you have to make your tongue in U shape. And after doing it in U shape, that is, make the tongue in U shape and take a breath in. So cool breeze will enter inside you. So when you are doing this, you have to breathe through your tongue i.e. breathe through your mouth. Have to release it through the nose. If you do this then you will feel cool, friends. It is believed so. It calms you down and provides soothing. Ok? I hope you know this thing. Now let's talk about its benefits. So it works to balance your bile. Makes your body work down. If there is too much heat in your body, then this will help in reducing it. If digestive fire is being produced in your stomach, it will reduce it. Will optimize digestion. Will release acidity. It is believed that it also controls hunger to some extent. If you have inflammation etc. then it helps in curing it. If there is inflammation in the skin, it works to soothe it. And it is believed that friends, it also supports you mentally. If there is stress, anxiety or tension, it will also help in reducing that. So I hope all these things must have become clear to you till here. Moving on to the next topic, that is Active Lifestyle and Stress Management through Yoga. Now you all know that if you want to live this active lifestyle and manage stress, then two most important aspects are necessary for this. What is that? First of all, maintain good physical health and secondly, keep your mental health good. If you do these two things then your lifestyle will become very good and you will live a stress free life. Now you will say brother, how can this be achieved ? Yoga helps you the most in this. This will help you in achieving both the aspects. This will also do good to your physical watcher. Breathing will also make you feel better. It will also reduce stress, friends. It will help you in meditating. Due to which your concentration will increase which will be very helpful for your life. Yoga also supports emotional health. And along with this, friends, your physical and mental health also improves. The best thing I can say is that the benefit you will get from yoga to improve stress management is the breathing technique which we call Pranayam. So Pranayam actually helps the most in improving stress management. This calms down your mind. It helps a lot in reducing anxiety and tension from your life. And I can say that you have to reduce complete stress. Be it tension about girlfriend, studies or any other type of tension. So do pranayam. This will help you guys a lot. Apart from this, if you want to improve your physical health and physical posture, then for that you should perform asanas daily with different forms of yoga which will give you a lot of benefits. Some different types of asanas will improve your flexibility. Some different types of asanas will improve the muscles inside your body. It will work to improve the health of joints. So by doing yoga regularly, you get all these types of benefits, meaning your overall fitness level improves. Along with this, you stay away from all types of lifestyle diseases like diabetes, blood pressure issues, heart diseases etc. Friends, it is believed that yoga is a great way to achieve an active lifestyle and manage stress. Why so? Because it focuses on pranayama and asanas. Who helps the most, for what? To promote physical and mental health. And at the same time it improves your overall well being. So by doing yoga daily you are getting all these benefits. And in which form will an individual get all these benefits? In the form of an active lifestyle and a stress-free mind. So I hope all these things have become clear to you all. To put it simply, this topic can also be written according to your own. There is nothing special about it. Okay, right? According to you, you just have to write how yoga can help in active lifestyle and stress management. So, whatever you have read in this entire chapter today, if you write a kind of summary of it here, explaining two things, mental health and social health, sorry, mental health and physical health, then you can write it well according to your own and get maximum marks. So I hope you all have understood this entire topic and all the things. So what do you have to do now? I have to pick up the book. And first of all solve all the questions of Yoga chapter. After this, you have to solve Self Assessment Paper Number Three completely. Inside this you will find all the questions that your class 11 examiner can ask you. So go now and practice it completely. And if you haven't booked it, what are you doing, friend? I have designed one of the best books for you guys. Due to which it will become easier to get 100 marks in class 11. So you will get its link in the description by going through Amazon. It will reach your home in two days. Order it right now. And friends, if you need notes for revision, my premium notes have arrived. According to the latest new syllabus of 26th and 27th. If you want to download it, you will also find its link in the description. You will be able to download it by going to the website or application. And also friends, if you want to score maximum marks in Physics, then subscribe to Zaki Sauda Physics YouTube channel. Through this, I keep bringing lovely content designed here for class 11th and 12th. So that you guys will be able to score good marks in your board exams or school class 11th examinations. So, go support the channel, subscribe now. So that you people can get help through this channel. Rest of the friends, join the Telegram channel. You guys keep getting all the updates. You can follow me on ina for best educational reel content. See you in the next video. Goodbye friends for now. Ok? Bye.