So far, we have learned about Yama and Niyama which helps us to be kind and develop good habits. Now, let us continue our Yogic journey to learn about Asana which is the third step of Ashtanga Yoga. 

Have you observed animals, birds, trees and mountains? It is fun to mimic them. Let us try some of the poses mentioned below.

 

Pretend to be a mountain, and stretch your back with your hands and legs down.  

 Now, let’s be tall and strong like a tree. Stand on one leg and raise your arms like its branches.

 Pretend to be a butterfly and flap your legs just like its wings.

Finally, relax like a crocodile.

Did you enjoy these poses? Which one did you like the most? 

Yoga has many Asanas which are similar to what you practiced above. These energise the body and help us to be healthy.

Let us get ready to move and feel energised for our Yoga Asana practice! First, let us have some fun. Walk on your heels. Notice how it feels different from regular walking. 

 Heel Walking

Now, let us be like frogs and jump around! 

 Frog Jumping

Some more loosening practices such as— toe walking, walking on the inner side and outer side of the foot, simple jumping, forward and backward bending, neck movements, etc. can be taught to the children. 

Broadly, there are four types of Asanas that are classified on the basis of one's position, namely, Standing, Sitting, Prone and Supine. Each type of Asana has an initial posture (Sthiti) and a final posture of relaxation (Vishranti). 

Sthiti — Tadasana

  

Vishranti — Shithila Tadasana

  

Sthiti — Dandasana

 

Vishranti — Shithila Dandasana

  

Sthiti — Lying down on the abdomen

  

Vishranti — Makarasana

  

Sthiti — Lying down on the back

  

Vishranti — Shavasana 

Encourage children to keep the spine erect and explain the importance of the same. Help and ensure that all children perfect the Sthiti and Vishranti for all four positions. In Vishranti, children should completely relax, and no muscles should be tight. 

Initial Position (Sthiti) 

Asana

Relaxation  (Vishranti)  

1. Vrikshasana 

2. Sukhasana 

3. Vajrasana 

4. Bhujangasana 

5. Pavanamuktasana  

Perform each asana according to the steps provided.  

Sthiti: Tadasana

Step-1 Raise the left foot and place it at the root of the right thigh.

Step-2 Raise both hands and join the palms.

Step-3 Bring down the hands.

Step-4 Drop the leg down.

Vishranti: Shithila Tadasana

Repeat the asana but this time with the right foot placed at the root of the left thigh. 

As the students reach Step 2, advise them to focus on a point to maintain balance for a few seconds. 

Sthiti: Dandasana 

Step-1 Fold the right leg and place it below the left thigh.  

Step-2 Fold the left leg and place it below the right thigh. Keep the back erect.  

Step-3 Unfold the left leg. 

Step-4 Unfold the right leg. 

 

 

Vishranti: Shithila Dandasana

Sthiti: Dandasana  

Step-1 Fold the right leg and bring the right heel under the right buttock.  

Step-2 Fold the left leg and keep the left heel under left buttock.  

Step-3 Unfold the right leg. 

Step-4 Unfold the left leg.  

Vishranti: Shithila Dandasana  

It is important to keep the spinal cord straight. Encourage children to keep the back straight and practice this even when they are sitting in the classroom and also at home.

Sthiti: Prone  

Step-1 Keep the hands by the side of the chest, palms facing down and touching the body.  

Step-2 Raise the body up to the naval region and try to look upwards.  

Step-3 Bring the forehead down.  

Step-4 Take both hands above the head.  

Vishranti: Makarasana  

Help children rise backwards while keeping the thighs on the ground, ensuring the movements are slow and smooth. Elbows should touch the body as they rise up, while keeping the heels together and expanding the chest. 

Sthiti: Supine  

Step-1 Raise both legs to 90°.  

Step-2 Bend both legs at the knee and interlock both hands around it, raise the head and touch the chin/ head to the knee.  

Step-3 Place the head on the ground.  

Step-4 Release the hands and legs.  

Vishranti: Shavasana

Keep the index finger below your nose. Do you feel your breath? 

Do you feel the breathing in and out?

Do you breathe from the left or the right nostril or both?

Being aware of our breath is a preparation for Pranayama, the fourth aspect of Ashtanga Yoga. 

1. Touch the tip of the right index finger to the tip of the right thumb and place it on your thighs as shown in the picture. Do the same with your left hand. This arrangement of fingers and palm is called Chin-Mudra. 

2. Now, place the right palm on the abdomen and retain the left hand in Chin-Mudra.

3. Observe the movement of the abdomen as it moves up and down with every breath. 

To activate internal systems in the body, and to feel the calmness of the mind, we chant “Om”. It consists of three sounds – A, U, M. 

Now, let’s practice this…

1. Inhale deeply and while exhaling chant A-kara. 

2. Observe vibrations in the lower abdomen region.

3. Inhale deeply and while exhaling chant U-kara. 

4. Observe vibrations in the chest region. 

5. Again, inhale deeply and while exhaling chant Ma-kara. 

6. Observe vibrations in the head region. 

Repeat the practice for five rounds. 

Did you experience the vibrations in different regions of your body?

Encourage the children to keep the back erect, press fingers gently for Chin-Mudra and be aware of their breathing. Discuss the experience after the practice. 

What should we do to keep our eyes healthy? 

Let us do these simple eye exercises regularly. 

1. Relax your eyes with Palming. 

2. Movement of eyeballs from right to left. 

3. Movement of eyeballs up and down. 

4. Diagonal movement of eyeballs. 

5. Rotation of eyeballs.  

Our eyes are constantly seeing things; they get tired. We should regularly relax them. 

1. Rub both palms until they become warm. 

2. Make a cup shape of the palms and place them gently over the eyes. (Do not put pressure on the eyeballs.) 

3. Keep the eyes closed. 

4. Keep the palms on eyes for 10–15 seconds, then gently remove the hands.  

1. Gently close your eyes for a few seconds, then slowly open the eyes. 

2. Move the eyeballs from the right corner to the left and then from left corner to the right. Repeat this five times. 

3. Do simple palming after the practice.

1. Gently close your eyes for a few seconds, then slowly open the eyes. 

2. Move the eyeballs fully down and then slowly move them up. Repeat this five times . 

3. Do simple palming after the practice. 

1. Gently close your eyes for a few seconds then slowly open the eyes. 

2. Move the eyeballs up on the right corner and down on the left corner. Repeat the practice thrice. 

3. Slowly open the eyes and move the eyeballs left up and right down. Repeat the practice thrice. 

4. Do simple palming after the practice.

5. Rotation of eyeballs 

1. Gently close your eyes for a few seconds then slowly open the eyes. 

2. Move the eyeballs fully to the right, then take them down, then move to the left and then up. This forms a circle. Slowly move the eyeballs in a circle five times. 

3. Relax the eyes with simple palming. 

4. Now let us rotate the eyes in the other direction. Move the eyeballs to the full left, then take them down, then move them to the right and then up. This completes the circle. Slowly move the eyeballs in the circle five times. 

5. Close your eyes for a while and then slowly open them. 

6. Relax the eyes with simple palming.  

Encourage the children to keep their backs erect. There should be only eyeball movement in this exercise and no neck movement.  

Do you like to play and enjoy with your friends? 

Here are some games for us to play. Through these games we will learn about different aspects of Yoga.

Chain of Names  

• Students sit in a circle and say their name aloud along with the names of previous students to create a garland of names. 
• The first student says her/his name, the next student repeats the name of the first student and adds her/his name. Each student says the names of all the previous students sitting in the circle, followed by adding her/his own name. The game goes on till everyone recalls and says all the names. 

Note for the teacher

The purpose of this game is to improve memory and awareness. 

Different variations of the game can be tried: 

• Use the names of fruits or vegetables. 

• Say the names in reverse order. 

• Say the names with eyes closed.

• Students sit in a circle and count the numbers aloud in a sequence. At every multiple of five each student on their turn says “Bharat” instead of a number. 
• Students who do not say “Bharat” on their turn at a multiple of five are out. 
• The counting continues in circle till the children like it.    
  

The purpose of this game is to improve concentration and awareness. 

Different variations in the game can be tried: 

• Use different multiples and different names.  

• Students sit in a circle or square and follow the teacher. 
• When the teacher says “Japa” aloud all the children keep their palms up and when the teacher says “Tapa” children put their palms down. 
• The teacher continues to say aloud “Japa” or “Tapa” randomly. Students who fail to follow correctly are out. 

Note for the teacher  

Variations 

• Making a fist and releasing the fist. 

• Elbow extension and flexion. 

• Instead of Japa-Tapa, use Lava-Kusha, Nala-Nila, etc.  

• The students sit in a circle. 
• One student starts the game by taking a deep breath, and begins running around the circle chanting a long “Om”. 
• The next turn is of the student sitting at the place where the first student finishes chanting “Om”. The game continues till all the students participate. 

Note for the teacher  

The purpose of this game is to help in voice culturing and increase the duration of breath. Different variations of the game can be tried with different types of sounds. 

• Students stand in a circle and follow the instructions of the teacher.
• The teacher gives the instructions in the name of Patanjali. Students follow only if ‘Patanjali says’ is included in the instruction. 
• Students who act on the instructions without ‘Patanjali says’ are out.    
  

Variations in the game are encouraged: 

• Use Netaji instead of Patanjali. 

• Eye exercises like opening and closing the eyes. 

• Postures like Tadasana, Utkatasana, Padahastasana.

• Students form a circle. One student whose eyes are covered by a cloth is made to stand in the centre of the circle.
  
• Any student sitting in the circle claps, and the student in the centre has to guess who has clapped. 
• Each student has ten chances. The one with the most accurate guesses wins.
  

Note for the teacher

Sundar-Uttam

How to play

Variations in the game are encouraged.

NCFSE 2023 has listed Physical Education and Wellbeing as a separate curricular area and suggested allocating a minimum of 90 hours (which is approximately 135 periods of 40 minutes each) in the timetable. 

Khel Yoga textbook for Class 3 is designed to sufficiently develop the competencies defined in NCFSE 2023. The book has three units and several chapters. The basic motor movement activities, games and Yoga sessions can be planned in parallel for continuous and consistent development throughout the year.

Suggestive session structure and annual plan is given below to conduct activities effectively. You may customise the plan based on your needs.

• This book is divided into 3 units. Each unit has chapters and activities.
• NCF-SE 2023 has recommended 150 periods for physical education. Suggestive timetable assumes at least 5 periods of 40 minutes each per week.
• NCF-SE recommends allocating block periods (2 periods together) for Physical Education and Well-being.
• Suggestions are given below for two types of period allocation in the timetable: 
• Scenario 1: Five single periods per week allocated in the timetable.
• Scenario 2: Two block periods for Motor skills and team games, and one single period for Yoga allocated in the timetable.

Type 1: Maximises game practice. 

A sample time allocation for a 40-minute duration is given below for all types. 

Scenario 2 (Highly Recommended)— A block period of 80 minutes can effectively maximise game practice, drills and circle time. Two types of sessions can be planned with block periods:  

Type 4: Gamified Drills (mini games played between teams) can be planned to target specific skills. 

Type 5: Two games played in a single block period. 

Warm-up and cool-down activities are essential components of physical exercise and games. It helps to prepare our bodies for activity, improving overall performance and decreasing the risk of injuries by gradually raising the heart rate and loosening the joints. Cool-down activities help to gradually lower the heart rate, prevent muscle stiffness and promote relaxation. Proper warm-up and cool-down routines are crucial for ensuring safe and effective physical activities. They help in releasing stress in the body, improve postural deformities and develop a positive attitude towards exercise.

Warm-up and cool-down exercises should be age appropriate, and can be customised on the basis of physical activity to be done and the fitness levels of the students. A few commonly used exercises for warm-up and cooling down are given below. Teachers may select the exercises from this list or use other exercises appropriate for the students and activity to be performed.  

Upward downward neck stretch

Right-left neck rotation  

Sideward neck stretch 

Shoulder rotation  

Arm rotation  

Alternate toe touch  

Ankle rotation  

Across arm shoulder stretch  

Shoulder blade stretch 

Wrist stretch extension  

Wrist stretch flexion  

Forward and backward bend  

Sideward bend  

Sideward rotation

 

Forward leg lunges 

Begin each Yoga session with a prayer as given below. This prayer is about the sacred bond between student and teacher. Both of them pray together to illuminate their paths with divine protection and nourishment with wisdom. They wish for peace everywhere and for everyone. 

After the opening prayer conduct activities as per the session plan. It includes preparatory practices, Asana, eye exercises, and Krida Yoga. 

End each Yoga session with a prayer as given below. A closing prayer helps students assimilate knowledge and reinforce the day with positivity and happiness.  

• Sit in a comfortable Sukhasana posture.
• Keep the back straight, eyes closed, and have a gentle smile on the face. 
• Place your hands in Chin-Mudra and become aware of your breath. Observe the breathing for a few seconds then take a deep breath in and as you exhale chant Om.
• Gently place your hands in Namaskarah-Mudra and chant the prayer.
• Observe changes after the chanting.
• Gently rub the palms, make a cup out of it, and place it on the eyes. 

Suggestive Session Plan for 24 Sessions

The table given below shows the sequence of activities planned in the given 150 periods for the entire year. It is important to follow this sequence for effective development of required competencies. Type of session and activity number is given in the table for easy reference in the textbook.

Note: For a block period, club the activities of two consecutive periods. Periods of Our Games and Yoga are already clubbed wherever a block period is required.