Chapter 3: Yoga
4th StandardPhysical Education and Well-being
Yoga - Chapter Summary
# Yoga
## Overview
This chapter explores the ancient Indian practice of yoga, introducing students to healthy daily routines, behaviours, thoughts, food habits, and sleep practices. It further introduces the eight limbs of Ashtanga Yoga through stories and activities. The chapter concludes with guided instructions on yoga asanas, pranayama, mudras, kriyas, and relaxation techniques for holistic well-being.
---
## Key Topics Covered
### 1. Yoga for Daily Life
#### Ahara – Eating Habits
- Eat healthy, fresh food like fruits, vegetables, millets, milk, and home-cooked meals.
- Develop good habits:
- Eat without distractions.
- Chew food properly.
- Avoid junk and packaged foods.
- Pray before meals.
- Eat with family and never waste food.
#### Vihara – Daily Routine
- Wake up early, maintain hygiene (brush, bathe).
- Practice yoga daily.
- Engage in creative hobbies.
- Avoid excessive screen time.
- Help family with chores.
#### Achara – Behaviour
- Speak politely, show respect, help others.
- Take care of plants and animals.
- Use kind words like thank you, sorry, and please.
- Share with friends and family.
#### Vichara – Thoughts
- Think positively about self and others.
- Read inspiring books.
- Spend time with elders and nature.
- Listen to calming music.
#### Nidra – Sleep
- Sleep and wake up early.
- Avoid screens before bedtime.
- Read or listen to stories before sleep.
- Wear comfortable clothes and pray before sleep.
---
### 2. Ashtanga Yoga
A structured path with eight limbs introduced by Maharishi Patanjali:
1. **Yama** – Social discipline
2. **Niyama** – Personal discipline
3. **Asana** – Postures
4. **Pranayama** – Control of breath
5. **Pratyahara** – Control of senses
6. **Dharana** – Focused concentration
7. **Dhyana** – Meditation
8. **Samadhi** – Blissful union
#### Yama – Satya (Truthfulness)
Story: _The Woodcutter and the Axe_ teaches that being honest brings greater rewards than greed.
#### Niyama – Santosha (Contentment)
Story: _In Search of Happiness_ conveys that true happiness lies in accepting oneself and being satisfied with what one has.
---
### 3. Yoga Sadhana
#### Preparatory Practices
Fun movements and joint exercises to warm up the body:
- Camel walk, Toe walk, Crab walk
- Anguli, Manibandh, Kaponi, and Bhuja Bandha Shakti Vikaasaka
- Hands stretch and breathing coordination exercises
---
**Continued in next message with asanas, pranayama, kriyas, mudras, games, and practice questions...**
Continuing the summary of the **Yoga** chapter:
---
### 4. Asanas (Postures)
Asanas build strength, flexibility, and balance. Must be performed:
- On an empty stomach
- On a clean, non-slippery surface
- Slowly and with awareness
#### Types of Asanas and Examples
**Standing Asanas**
- **Ardha Chakrasana**: Half-wheel pose for back strength.
- **Padahastasana**: Hands-to-feet pose; stretches the back.
- **Trikonasana**: Triangle pose; improves balance.
**Sitting Asanas**
- **Shashankasana**: Resembles a rabbit; relaxes the back.
- **Ushtrasana**: Camel pose; opens chest and strengthens back.
- **Vakrasana**: Twisting pose; improves spinal flexibility.
**Supine Asanas**
- **Setubandhasana**: Bridge pose; strengthens spine.
- **Uttanapadasana**: Raised legs pose; strengthens abdominal muscles.
**Prone Asanas**
- **Shalabhasana**: Locust pose; strengthens the back.
- **Saral Dhanurasana**: Bow pose; improves flexibility and digestion.
---
### 5. Relaxation
**Shavasana** – Corpse pose:
- Practised at the end of a yoga session to calm the body and mind.
- Focus on deep breathing and relaxation for at least 5 minutes.
---
### 6. Pranayama (Breath Control)
1. **Deep Breathing** – Slow, rhythmic inhalation and exhalation.
2. **Om Chanting** – Chanting 'A', 'U', 'M' and 'AUM' with awareness.
3. **Anuloma Viloma** – Alternate nostril breathing for balance.
4. **Bhramari** – Humming bee sound while exhaling; calms the mind.
---
### 7. Hasta Mudras (Hand Gestures)
- **Chin Mudra**: Thumb and index finger join; used for focus.
- **Nasika Mudra**: For Anuloma Viloma; thumb and fingers control nostrils.
- Mudras help improve concentration and energy flow.
---
### 8. Kriyas (Cleansing Techniques)
1. **Karnarandra Dhauti** – Cleaning the ears gently using wet finger.
2. **Kapalarandra Dhauti** – Splash water on the head to refresh and awaken the senses.
---
### 9. Krida Yoga (Yogic Games)
- **Lakshyam**: Focus on a dot while ignoring distractions; improves concentration.
- **Kanduka Tadanam**: Keep bouncing a ball inside a circle; improves control and focus.
---
## New Terms and Simple Definitions
| Term | Definition |
| --------- | -------------------------------------------- |
| Ahara | What we eat |
| Vihara | How we spend our day |
| Achara | How we behave |
| Vichara | What we think |
| Nidra | How we rest and sleep |
| Asana | A body posture in yoga |
| Pranayama | Control and regulation of breath |
| Mudra | Hand gesture used during yoga and meditation |
| Kriya | Cleansing action or technique in yoga |
| Dharana | Focusing the mind on one thing |
| Dhyana | Meditation |
| Samadhi | A state of deep peace and bliss in yoga |
| Satya | Truthfulness in thoughts, speech and actions |
| Santosha | Contentment or satisfaction |
---
## Practice Questions
### Easy (3)
1. What is Ahara in yoga?
- **Answer**: Ahara means the food we eat.
2. Name one healthy food item.
- **Answer**: Fresh fruits.
3. What does Shavasana help with?
- **Answer**: It helps to relax the body and mind.
### Medium (2)
4. Why should we avoid using gadgets before sleep?
- **Answer**: They can disturb our sleep and make it harder to relax.
5. What is the story of the woodcutter trying to teach?
- **Answer**: It teaches the importance of truthfulness (Satya).
### Difficult (3)
6. Explain the importance of Santosha with an example.
- **Answer**: Santosha means being happy with what we have. The story of the woodcutter shows that always wanting more doesn't lead to happiness.
7. How does Pranayama help in yoga practice?
- **Answer**: It improves breathing, calms the mind, and balances the body’s energy.
8. List any three standing or sitting asanas and their benefits.
- **Answer**:
- Ardha Chakrasana – Strengthens the back
- Padahastasana – Increases flexibility
- Shashankasana – Relieves stress
### Very Difficult (2)
9. What are the eight limbs of Ashtanga Yoga and why are they important?
- **Answer**: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi – They guide us to live a balanced and happy life.
10. How do Krida Yoga games help in developing focus and concentration?
- **Answer**: They reduce distractions and train the mind to stay attentive on one activity, such as focusing on a dot or controlling a ball.
---
## Overview
This chapter explores the ancient Indian practice of yoga, introducing students to healthy daily routines, behaviours, thoughts, food habits, and sleep practices. It further introduces the eight limbs of Ashtanga Yoga through stories and activities. The chapter concludes with guided instructions on yoga asanas, pranayama, mudras, kriyas, and relaxation techniques for holistic well-being.
---
## Key Topics Covered
### 1. Yoga for Daily Life
#### Ahara – Eating Habits
- Eat healthy, fresh food like fruits, vegetables, millets, milk, and home-cooked meals.
- Develop good habits:
- Eat without distractions.
- Chew food properly.
- Avoid junk and packaged foods.
- Pray before meals.
- Eat with family and never waste food.
#### Vihara – Daily Routine
- Wake up early, maintain hygiene (brush, bathe).
- Practice yoga daily.
- Engage in creative hobbies.
- Avoid excessive screen time.
- Help family with chores.
#### Achara – Behaviour
- Speak politely, show respect, help others.
- Take care of plants and animals.
- Use kind words like thank you, sorry, and please.
- Share with friends and family.
#### Vichara – Thoughts
- Think positively about self and others.
- Read inspiring books.
- Spend time with elders and nature.
- Listen to calming music.
#### Nidra – Sleep
- Sleep and wake up early.
- Avoid screens before bedtime.
- Read or listen to stories before sleep.
- Wear comfortable clothes and pray before sleep.
---
### 2. Ashtanga Yoga
A structured path with eight limbs introduced by Maharishi Patanjali:
1. **Yama** – Social discipline
2. **Niyama** – Personal discipline
3. **Asana** – Postures
4. **Pranayama** – Control of breath
5. **Pratyahara** – Control of senses
6. **Dharana** – Focused concentration
7. **Dhyana** – Meditation
8. **Samadhi** – Blissful union
#### Yama – Satya (Truthfulness)
Story: _The Woodcutter and the Axe_ teaches that being honest brings greater rewards than greed.
#### Niyama – Santosha (Contentment)
Story: _In Search of Happiness_ conveys that true happiness lies in accepting oneself and being satisfied with what one has.
---
### 3. Yoga Sadhana
#### Preparatory Practices
Fun movements and joint exercises to warm up the body:
- Camel walk, Toe walk, Crab walk
- Anguli, Manibandh, Kaponi, and Bhuja Bandha Shakti Vikaasaka
- Hands stretch and breathing coordination exercises
---
**Continued in next message with asanas, pranayama, kriyas, mudras, games, and practice questions...**
Continuing the summary of the **Yoga** chapter:
---
### 4. Asanas (Postures)
Asanas build strength, flexibility, and balance. Must be performed:
- On an empty stomach
- On a clean, non-slippery surface
- Slowly and with awareness
#### Types of Asanas and Examples
**Standing Asanas**
- **Ardha Chakrasana**: Half-wheel pose for back strength.
- **Padahastasana**: Hands-to-feet pose; stretches the back.
- **Trikonasana**: Triangle pose; improves balance.
**Sitting Asanas**
- **Shashankasana**: Resembles a rabbit; relaxes the back.
- **Ushtrasana**: Camel pose; opens chest and strengthens back.
- **Vakrasana**: Twisting pose; improves spinal flexibility.
**Supine Asanas**
- **Setubandhasana**: Bridge pose; strengthens spine.
- **Uttanapadasana**: Raised legs pose; strengthens abdominal muscles.
**Prone Asanas**
- **Shalabhasana**: Locust pose; strengthens the back.
- **Saral Dhanurasana**: Bow pose; improves flexibility and digestion.
---
### 5. Relaxation
**Shavasana** – Corpse pose:
- Practised at the end of a yoga session to calm the body and mind.
- Focus on deep breathing and relaxation for at least 5 minutes.
---
### 6. Pranayama (Breath Control)
1. **Deep Breathing** – Slow, rhythmic inhalation and exhalation.
2. **Om Chanting** – Chanting 'A', 'U', 'M' and 'AUM' with awareness.
3. **Anuloma Viloma** – Alternate nostril breathing for balance.
4. **Bhramari** – Humming bee sound while exhaling; calms the mind.
---
### 7. Hasta Mudras (Hand Gestures)
- **Chin Mudra**: Thumb and index finger join; used for focus.
- **Nasika Mudra**: For Anuloma Viloma; thumb and fingers control nostrils.
- Mudras help improve concentration and energy flow.
---
### 8. Kriyas (Cleansing Techniques)
1. **Karnarandra Dhauti** – Cleaning the ears gently using wet finger.
2. **Kapalarandra Dhauti** – Splash water on the head to refresh and awaken the senses.
---
### 9. Krida Yoga (Yogic Games)
- **Lakshyam**: Focus on a dot while ignoring distractions; improves concentration.
- **Kanduka Tadanam**: Keep bouncing a ball inside a circle; improves control and focus.
---
## New Terms and Simple Definitions
| Term | Definition |
| --------- | -------------------------------------------- |
| Ahara | What we eat |
| Vihara | How we spend our day |
| Achara | How we behave |
| Vichara | What we think |
| Nidra | How we rest and sleep |
| Asana | A body posture in yoga |
| Pranayama | Control and regulation of breath |
| Mudra | Hand gesture used during yoga and meditation |
| Kriya | Cleansing action or technique in yoga |
| Dharana | Focusing the mind on one thing |
| Dhyana | Meditation |
| Samadhi | A state of deep peace and bliss in yoga |
| Satya | Truthfulness in thoughts, speech and actions |
| Santosha | Contentment or satisfaction |
---
## Practice Questions
### Easy (3)
1. What is Ahara in yoga?
- **Answer**: Ahara means the food we eat.
2. Name one healthy food item.
- **Answer**: Fresh fruits.
3. What does Shavasana help with?
- **Answer**: It helps to relax the body and mind.
### Medium (2)
4. Why should we avoid using gadgets before sleep?
- **Answer**: They can disturb our sleep and make it harder to relax.
5. What is the story of the woodcutter trying to teach?
- **Answer**: It teaches the importance of truthfulness (Satya).
### Difficult (3)
6. Explain the importance of Santosha with an example.
- **Answer**: Santosha means being happy with what we have. The story of the woodcutter shows that always wanting more doesn't lead to happiness.
7. How does Pranayama help in yoga practice?
- **Answer**: It improves breathing, calms the mind, and balances the body’s energy.
8. List any three standing or sitting asanas and their benefits.
- **Answer**:
- Ardha Chakrasana – Strengthens the back
- Padahastasana – Increases flexibility
- Shashankasana – Relieves stress
### Very Difficult (2)
9. What are the eight limbs of Ashtanga Yoga and why are they important?
- **Answer**: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi – They guide us to live a balanced and happy life.
10. How do Krida Yoga games help in developing focus and concentration?
- **Answer**: They reduce distractions and train the mind to stay attentive on one activity, such as focusing on a dot or controlling a ball.
---
Yoga
Overview
This chapter explores the ancient Indian practice of yoga, introducing students to healthy daily routines, behaviours, thoughts, food habits, and sleep practices. It further introduces the eight limbs of Ashtanga Yoga through stories and activities. The chapter concludes with guided instructions on yoga asanas, pranayama, mudras, kriyas, and relaxation techniques for holistic well-being.
Key Topics Covered
1. Yoga for Daily Life
Ahara – Eating Habits
-
Eat healthy, fresh food like fruits, vegetables, millets, milk, and home-cooked meals.
-
Develop good habits:
- Eat without distractions.
- Chew food properly.
- Avoid junk and packaged foods.
- Pray before meals.
- Eat with family and never waste food.
Vihara – Daily Routine
- Wake up early, maintain hygiene (brush, bathe).
- Practice yoga daily.
- Engage in creative hobbies.
- Avoid excessive screen time.
- Help family with chores.
Achara – Behaviour
- Speak politely, show respect, help others.
- Take care of plants and animals.
- Use kind words like thank you, sorry, and please.
- Share with friends and family.
Vichara – Thoughts
- Think positively about self and others.
- Read inspiring books.
- Spend time with elders and nature.
- Listen to calming music.
Nidra – Sleep
- Sleep and wake up early.
- Avoid screens before bedtime.
- Read or listen to stories before sleep.
- Wear comfortable clothes and pray before sleep.
2. Ashtanga Yoga
A structured path with eight limbs introduced by Maharishi Patanjali:
- Yama – Social discipline
- Niyama – Personal discipline
- Asana – Postures
- Pranayama – Control of breath
- Pratyahara – Control of senses
- Dharana – Focused concentration
- Dhyana – Meditation
- Samadhi – Blissful union
Yama – Satya (Truthfulness)
Story: The Woodcutter and the Axe teaches that being honest brings greater rewards than greed.
Niyama – Santosha (Contentment)
Story: In Search of Happiness conveys that true happiness lies in accepting oneself and being satisfied with what one has.
3. Yoga Sadhana
Preparatory Practices
Fun movements and joint exercises to warm up the body:
- Camel walk, Toe walk, Crab walk
- Anguli, Manibandh, Kaponi, and Bhuja Bandha Shakti Vikaasaka
- Hands stretch and breathing coordination exercises
Continued in next message with asanas, pranayama, kriyas, mudras, games, and practice questions...
Continuing the summary of the Yoga chapter:
4. Asanas (Postures)
Asanas build strength, flexibility, and balance. Must be performed:
- On an empty stomach
- On a clean, non-slippery surface
- Slowly and with awareness
Types of Asanas and Examples
Standing Asanas
- Ardha Chakrasana: Half-wheel pose for back strength.
- Padahastasana: Hands-to-feet pose; stretches the back.
- Trikonasana: Triangle pose; improves balance.
Sitting Asanas
- Shashankasana: Resembles a rabbit; relaxes the back.
- Ushtrasana: Camel pose; opens chest and strengthens back.
- Vakrasana: Twisting pose; improves spinal flexibility.
Supine Asanas
- Setubandhasana: Bridge pose; strengthens spine.
- Uttanapadasana: Raised legs pose; strengthens abdominal muscles.
Prone Asanas
- Shalabhasana: Locust pose; strengthens the back.
- Saral Dhanurasana: Bow pose; improves flexibility and digestion.
5. Relaxation
Shavasana – Corpse pose:
- Practised at the end of a yoga session to calm the body and mind.
- Focus on deep breathing and relaxation for at least 5 minutes.
6. Pranayama (Breath Control)
- Deep Breathing – Slow, rhythmic inhalation and exhalation.
- Om Chanting – Chanting 'A', 'U', 'M' and 'AUM' with awareness.
- Anuloma Viloma – Alternate nostril breathing for balance.
- Bhramari – Humming bee sound while exhaling; calms the mind.
7. Hasta Mudras (Hand Gestures)
- Chin Mudra: Thumb and index finger join; used for focus.
- Nasika Mudra: For Anuloma Viloma; thumb and fingers control nostrils.
- Mudras help improve concentration and energy flow.
8. Kriyas (Cleansing Techniques)
- Karnarandra Dhauti – Cleaning the ears gently using wet finger.
- Kapalarandra Dhauti – Splash water on the head to refresh and awaken the senses.
9. Krida Yoga (Yogic Games)
- Lakshyam: Focus on a dot while ignoring distractions; improves concentration.
- Kanduka Tadanam: Keep bouncing a ball inside a circle; improves control and focus.
New Terms and Simple Definitions
| Term | Definition |
|---|---|
| Ahara | What we eat |
| Vihara | How we spend our day |
| Achara | How we behave |
| Vichara | What we think |
| Nidra | How we rest and sleep |
| Asana | A body posture in yoga |
| Pranayama | Control and regulation of breath |
| Mudra | Hand gesture used during yoga and meditation |
| Kriya | Cleansing action or technique in yoga |
| Dharana | Focusing the mind on one thing |
| Dhyana | Meditation |
| Samadhi | A state of deep peace and bliss in yoga |
| Satya | Truthfulness in thoughts, speech and actions |
| Santosha | Contentment or satisfaction |
Practice Questions
Easy (3)
-
What is Ahara in yoga?
- Answer: Ahara means the food we eat.
-
Name one healthy food item.
- Answer: Fresh fruits.
-
What does Shavasana help with?
- Answer: It helps to relax the body and mind.
Medium (2)
-
Why should we avoid using gadgets before sleep?
- Answer: They can disturb our sleep and make it harder to relax.
-
What is the story of the woodcutter trying to teach?
- Answer: It teaches the importance of truthfulness (Satya).
Difficult (3)
-
Explain the importance of Santosha with an example.
- Answer: Santosha means being happy with what we have. The story of the woodcutter shows that always wanting more doesn't lead to happiness.
-
How does Pranayama help in yoga practice?
- Answer: It improves breathing, calms the mind, and balances the body’s energy.
-
List any three standing or sitting asanas and their benefits.
-
Answer:
- Ardha Chakrasana – Strengthens the back
- Padahastasana – Increases flexibility
- Shashankasana – Relieves stress
-
Very Difficult (2)
-
What are the eight limbs of Ashtanga Yoga and why are they important?
- Answer: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi – They guide us to live a balanced and happy life.
-
How do Krida Yoga games help in developing focus and concentration?
- Answer: They reduce distractions and train the mind to stay attentive on one activity, such as focusing on a dot or controlling a ball.