Welcome to the world of Yoga for holistic health and well-being. In this unit, let us explore the ancient art and science of Yoga – a practice that originated in India and endured for thousands of years. Passed down through generations in India, it is now enjoyed by people all around the world.

Yoga is a journey of self-discovery to keep our body strong and mind calm. We will delve into the rich practices of Yoga, exploring its history, philosophy and practical applications. From the fundamental principles of healthy living to the intricacies of different yogic practices, each section offers valuable insights and practical activities or steps to enhance your understanding and practice of Yoga.

It is a common misconception that Yoga is simply a form of physical exercise involving complex breathing techniques, twists, turns and stretches. In its true sense, Yoga is a profound science that can unfold the infinite potentials of the human mind and soul.

Whether you are a beginner seeking to embark on your Yogic journey or a practitioner looking to deepen your knowledge, this unit serves as a comprehensive resource to support your exploration and growth in the realm of Yoga. Let us embark on this transformative journey, unlocking the secrets of Yoga and discovering the boundless capabilities that lie within each of us.

This unit begins with an introduction to Yoga before delving into a deeper understanding of Yama (social discipline) and Niyama (personal discipline) and their applications in daily life, Sūkshṣma Vyāyāma (joint movements), Śithalīkaraṇa vyāyāma (loosening exercises), Prānāyāma (breathing practices), Āsanas (postures), Pratyāhāra (mastery over senses), relaxation, Dhārana (concentration), Dhyāna (meditation) and Krīḍā Yoga (Yoga games).

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

After opening prayer, conduct the activities as per the session plan. It includes yogic practices like Yama and Niyama, Sūkshṣma Vyāyāma, Śithalīkarana Vyāyāma, Āsanas (Postures), Prānāyāma, Pratyāhāra, Relaxation, Dhārana, Dhyāna and Krīḍā Yoga.

End each Yoga session with a prayer given below. Closing prayer helps the students to assimilate the knowledge and reinforce the day with positively and happiness.  

• Sit in a comfortable Sukhāsana posture.
  
• Keep the back straight, eyes closed and face relaxed.
  
• Place your hands in Cin Mudra and become aware of your breath.
  
• Observe your breathing for a few seconds and then take a deep breath. As you exhale, chant, “Om”.
  
• Gently place your hands in Namaskāra Mudra and chant the prayer.
  
• Observe how you feel after the chanting.
  
• Gently rub the palms of your hands, cup them and place them on your eyes.
  

As students, you have busy schedules filled with classes, activities, projects and homework. Yoga can help you manage these activities by keeping your mind clear and focused. It can also improve physical health, making it easier to participate in sports and other activities. By incorporating Yoga into your daily routine, you will find it easier to stay calm and energised throughout the day.

Yoga helps you to focus and be more aware of your thoughts and feelings. It helps you get stronger and more flexible. It can improve your concentration, so you might find it easier to pay attention in class or while doing homework. Yoga can help you relax by helping you let go of your worries, especially if you are feeling stressed about school or other things. Overall, doing Yoga can make you feel happier and more at ease. Even a few minutes of Yoga each day can make a big difference. It’s a great way to take care of your body and mind.

Yoga's roots can be traced back to the Vedās, the oldest sacred texts of India. During this time, people practised Yoga to connect with nature and the divine. Each chapter of the Bhagavad Gīta, part of the epic Mahabharata, is named after different types of Yoga, including Karma Yoga (Yoga of action), Bhakti Yoga (Yoga of devotion), Jnana Yoga (Yoga of wisdom) and Raja Yoga (Yoga of willpower).

More than 2,000 years ago, Mahārṣi Patanjali compiled the practices of Yoga in 196 Yoga Sutras. These sutras describe a step-by-step path to achieve the highest state of bliss (Samādhi) through systematic practices defined as the eight limbs or aspects, called Ashtāṅga Yoga. We will learn more about Ashtāṅga Yoga later in this chapter.

Yoga continued to evolve with new practices and ideas. Hatha Yoga, which deals with the practical aspects of Yoga, was developed around 1,500 years ago.

In the 19th and 20th centuries, Yoga masters like Swami Vivekananda, Paramahamsa Yogananda, Sage Aurobindo and B.K.S. Iyengar brought Yoga to the rest of the world. Today, Yoga is practised globally; the International Day of Yoga is celebrated on 21st June in more than 190 countries.

Ancient Indians had discovered that practising Yoga, can lead one to good health and well-being. Yoga can be defined as the science of healthy and happy living. It helps us to be peaceful and efficient in our work, study and other activities and move towards the full realisation of our potential.

The term Yoga is derived from the Sanskrit word “yuj” which means “to unite or integrate”. It signifies the union of the body, mind and inner self. Yoga is about bringing different parts of yourself to create balance, harmony and a sense of oneness – both within and with the world around you. It also helps make the mind still, quiet and free from all distractions.

Yoga involves systematic efforts, not haphazard actions. Efforts become fruitful only through disciplined actions.

Let’s explore the eight aspects of Ashtāṅga Yoga, which consists of the systematic processes formulated by Mahārṣi Patanjali.

These eight aspects are explained below:

1. Yama (Social Discipline and Ethics): These are guidelines about how to behave towards others, such as being kind and honest.
   
2. Niyama (Personal Discipline): These are guidelines about how to take care of yourself, like keeping clean and being content.
   
3. Āsana (Posture): Performing Yoga postures daily to make our body strong and flexible.
   
4. Prānāyāma (Mastery over Breath or Breath control): This is about controlling the breath. You learn to take deep, calm breaths to ease the body and mind.
   
5. Pratyāhāra (Mastery over the Senses – taste, touch, smell, sight and hearing): This aspect involves turning your attention inward, focusing on yourself and not getting distracted by external elements.
   
6. Dhārana (Concentration): It means keeping the mind steady and practising single-pointed awareness.
   
7. Dhyāna (Meditation): Dhyāna means deep contemplation or meditation.
   
8. Samādhi (State of Bliss): This is a state of profound peace and happiness that comes from practising all the other steps. This is the ultimate goal of Yoga, where you feel completely happy and at peace.
   

Yoga is a lifelong journey. We have to practice it every day.

Let us start our journey with the first two steps – Yama and Niyama.

There are five important guidelines for living happily with others according to Ashtāṅga Yoga; these social disciplines are called Yama. Yama forms the first limb of Ashtāṅga Yoga. Let’s find out more about these five Yamas.

1. Ahimsa means being kind and not hurting any living being, including plants and animals.
   
2. Satya refers to always telling the truth and being honest.
   
3. Asteya teaches you to not take things that do not belong to you.
   
4. Brahmacharya is about using your energy wisely and having self-control.
   
5. Aparigraha means not being greedy and being happy with what you have. (We will explore Aparigraha in detail later in this chapter).
   

Aparigraha is about letting go of wanting more and more and being grateful for what you already have. It helps you to live a simple life and to be generous with others.  

Let us learn about Aparigraha through an inspiring story of Lal Bahadur Shastri, who served as the second prime minister of India.

Once when Lal Bahadur Shastri was the Prime Minister of India, he went to a fabric shop to buy a saree for his wife. The shop's owner showed him some lovely sarees, but when Shastri asked for the price, he found them to be too expensive. He asked the shop to see less expensive sarees but still found them too costly.

The shop owner was very surprised. He said, “Shastri ji, you don’t need to worry about the price. You are the Prime Minister of India! It would be my honour to give you these sarees as a gift.”

Shastri smiled and said, “I appreciate your kindness, but I cannot accept gifts just because I am the prime minister. I will only buy a saree that fits my budget.” Shastri was content with.

whatever he could afford and not think of possessing beyond the need.

Aparigraha is to be humble and to be content with what we have. Let us become like Lal Bahadur Shastri by not being greedy and possess things beyond our needs.

The second aspect of Ashṭāṅga Yoga is Niyama, which consists of five important guidelines or habits for personal discipline.

Let us find out more about these five Niyamas.

1. Śauca means keeping our body, mind and surroundings clean. It is about hygiene and purity of mind and body.
   
2. Santosha deals with being happy and content with what we have and not being greedy. 
3. Tapas means having self-discipline and determination to achieve our goals, even if they are difficult. 
4. Svādhyāya refers to self-study and improving our knowledge. 5. Īśvara Pranidhāna talks about trusting in something bigger than yourself.
   

Let us explore Tapas through an inspiring story

Tapas, one of the five Niyamas, means self-discipline, determination and perseverance. 

Imagine you have a big test coming up and instead of waiting until the last minute, you decide to study a little bit each day. This steady and consistent effort is called Tapas.

It’s like training for a sports event, practising an instrument, or helping with chores at home — doing things regularly, even when you don’t feel like it. Tapas teaches that hard work and dedication can help us to achieve our goals and improve ourselves. By practising Tapas, we learn the importance of commitment and how small consistent actions can lead to big results.

Tapas in our life:

Dedication towards studies, self-discipline, regular exercise for good health, always eating nutritious food, keeping things clean, always speaking the truth, daily practice of Yoga, etc. 

We see many great people around us, their success is inspiring us to set high goals in our lives. Have you heard about the Tapas of these great people? Let us read the inspiring story of Malli Mastan Babu-India’s mountain man to understand the power of Tapas.

Malli Mastan Babu was born in a small village in Andhra Pradesh and his father was a farmer. A bright student and eager to learn about new things, Babu studied very hard and went to some of the best schools in India. He got degrees in engineering and management.

During the course of his studies, Babu developed a keen interest in mountaineering. Inspired by the challenge and beauty of the mountains, he decided to pursue this passion alongside his professional career. He trained hard, learning everything about climbing. He practiced yoga to build physical strength, flexibility and stay mentally focused, all of which helped in his challenging climbs. His dedication to physical fitness, including yoga, was a significant part of his success in achieving numerous expeditions.

His approach to mountaineering was driven by an unwavering passion and dedication. He believed in pushing his limits and embraced the challenges that came with high-altitude climbing. Through his climbs, he aimed to inspire others to follow their dreams and overcome obstacles, no matter how difficult they might seem.

Babu, whenever on expedition, would plan every last detail. He would start early in the day, carry his own load and walk at a steady clip throughout the day. During his expedition he used to pitch his own tent, cook his own food and fine-tune the next day’s plan with his guide.

Babu’s record-breaking achievement was that he completed climbing seven highest peaks in seven continents in 172 days. With this, Babu set a new benchmark of physical and mental endurance and excellence. He became the first Indian and South Asian to achieve this record, earning him international recognition and admiration.

Even though he is no longer with us, his story is one of extraordinary courage, determination and passion. His life reminds us to dream big, work hard and always do our best. He remains an enduring inspiration to those who dare to push their boundaries and reach for the skies.  

1. 1. Setting Goals: Each student writes down one goal they want to achieve, such as reading for 20 minutes every day, practising a sport, or helping with chores.
2. Plan: Write down the steps to achieve this goal. 
3. Tracking Progress: Make a simple chart to track daily progress.
4. Reflection: At the end of the week, discuss what you have learned about self-discipline and how it felt to work towards achieving the goal.
   

Pratyāhāra, the fifth aspect of Ashtāṅga Yoga, is all about learning to control your senses and focus your mind.

Imagine you are in a noisy room, but you need to concentrate on your homework. Pratyāhāra means to restrain or to withdraw, not to get disturbed by things that one sees, hears, smells, tastes or feels.

Pratyāhāra helps you ignore the noise and focus on what you're doing by tuning out distractions.

By practising this you learn to turn your attention inward, away from the things around you and become more aware of your thoughts and feelings.

We sense the world around us through five senses; to focus on the desired activity and avoid distractions, we need to master these senses by practices.

Let’s look at some activities which will help us in turning senses inwards.

1. Quiet time: Find a comfortable place to sit quietly without any distractions (no TV, mobile phone, or loud noises). Close your eyes and focus on your breathing.
   
2. Mindful eating: Turn off the TV and put away gadgets during meals. Focus on the taste, texture and smell of the food. Chew slowly and enjoy each bite.
3. Tune with nature: Go for a walk in a park or garden. Observe the sights, sounds and smells around you without getting lost in thoughts or using electronic devices.
4. Listening to music: Choose some soothing music, sit quietly and listen to the sounds without doing anything else.
5. Before going to bed: Spend a few minutes sitting quietly. Close your eyes gently and focus on your breath. Avoid using electronic devices at least 30 minutes before bedtime, instead try to read a book. These activities will help you to enhance your ability to focus, reduce stress and connect more deeply with yourselves and your surroundings.

Food plays a very important role in the development of our personality. Further, we should consume healthy food according to the season and in moderate quantity. So, it is necessary to develop healthy food habits as per Ayurveda (ancient Indian medical science). 

Healthy food habits as per Ayurveda.

Namaste Young Yogis!

Are you ready to embark on a journey with the Yogic practices? 

In the previous chapter, you learnt about Yama and Niyama. Here let us explore Āsanas, Prānāyāma, Pratyāhāra. Dhārana and Dhyāna. We will also learn about some other aspects of Yoga, like Krīḍā Yoga in the following chapters, starting with preparatory practices. 

Learn these practices under the guidance of your teacher in the school and master them by performing daily at home. Regular practice (sadhana) makes us strong, flexible and calm. It helps us feel peaceful and concentrate better on our homework, during play and in everything we do. 

So, let’s roll out our Yoga mats, take a deep breath and start this amazing adventure together! 

Remember, Yoga is about feeling good; it is important to pay attention to how your body feels during the practice. Never push yourself into a pose that causes pain or discomfort. 

Before we start Āsanas and Prānāyāma, it is important to prepare ourselves by doing breathing practices, loosening the joints (Sūkshma Vyāyāma) and flexing the spine (Śithalīkarana Vyāyāma). 

General guidelines to be followed before practising all yogic practices.

1. . Do not force yourself to breathe deeply or to hold your breath while doing the Āsanas. Breathe normally while doing the Āsanas. Always breathe through the nose.
2. Always be alert, attentive and watchful when you practice. Concentrate on your pose. Watch your teachers carefully and pay attention to their instructions.
3. Do not wear shoes or socks while doing the Āsanas.
4. Whenever you are feeling ill or sick, you must rest. If you have a cold, cough, headache, stomach ache, sprained ankle etc., consult your teacher and seek their guidance.
5. Especially for girls, when you have your menstrual period, inform or consult your teacher before the practice.
   

Before learning Prānāyāma, it is necessary to improve the function of the lungs. For healthy lungs, it is necessary to practice proper breathing. 

Let us learn about Rabbit and Dog breathing. Rabbit breathing focuses on deep, rhythmic breaths that mimic the breathing pattern of a rabbit. Dog breathing involves mimicking the rapid, shallow breathing of a dog, which can help to release heat from the body and improve breath control.

Breathing practices enhance lung capacity, improve respiratory efficiency, promote relaxation and reduce stress.

Sthiti Daṇḍāsana

Step 1: Come to Vajrāsana by folding the right leg and the left leg.

Step 2: Bend down and keep the hands in front of the knees such that the elbows touch the knees. Keep the hands parallel to each other, palms facing down. Abdomen gently resting on the thighs, pull out the tongue halfway and breathe in and out as fast as possible (10 to 30 rounds).  

Step 3: After the practice, slowly return to Vajrāsana.

Step 4: Release the right leg and the left leg and come to Daṇḍāsana.

Relax in Śithila Daṇḍāsana. 

Sthiti: Daṇḍāsana  

Step 1: Come to Vajrāsana by folding the right leg and the left leg.

Step 2: Place the palms by the side of the knee with fingers pointed backward and stretch out the tongue completely. Let the inhalation and exhalation be fast and vigorous so that the abdomen bulges and contracts. Beginners can practice 10 to 20 rounds initially and gradually increase it to 50 rounds.  

Step 3: After the practice, slowly return to Vajrāsana.  

Step 4: Release the right leg and the left leg and come to Daṇḍāsana.  

Relax in Śithila Daṇḍāsana

Sūkshma Vyāyāma is a series of subtle exercises designed to loosen (release tension) the joints and improve flexibility. The term “Sūkshma Vyāyāma” comes from Sanskrit, where “Sūkshma” means “subtle” or “micro” and “Vyāyāma” means “exercise” or “movement”. These exercises are gentle, easy to perform and can be practised by people of all ages and fitness levels.  

Each movement is synchronised with the breath, enhancing the flow of Prānā (vital energy) throughout the body.  

The simplicity of Sūkshma Vyāyāma makes it accessible to everyone, including the elderly, those with limited mobility or beginners new to Yoga. These exercises can be performed while sitting or standing. 

Sūkshma Vyāyāma includes neck exercises, shoulder rotations, finger and wrist movements knee movements, ankle and foot exercises, etc.  

Let’s practice Sūkshma Vyāyāma for the neck. 

This set of neck exercises increases the strength and flexibility of neck joints and muscles. 

Sit in Vajrāsana, adopt chin mudra and place hands on the thighs.  

While inhaling, bend the neck backward.

While exhaling, bend the neck downward, such that chin touches the chest.

Come back to Sthithi after the practice  

Śithalīkarana Vyāyāma refers to a set of loosening exercises that prepare the body for more intense Yoga practices. 

Śithalīkarana Vyāyāma is designed to warm up the body, flex the spine by repeatedly stretching and relaxing different muscles. It also improves joint mobility and enhance circulation. These are often used at the beginning of a Yoga session to ensure that the spine and large muscles are adequately prepared for the Āsanas  

Śithalīkarana Vyāyāma or dynamic practices: 

1. Jogging in Place: Various forms of jogging (slow, backward, forward and side) to elevates heart rate and warm up the body.
   
2. Bending forward, backward and sideways: Improves mobility and flexibility of the waist region. 
   
3. Leg swings and rotations: Movements to enhance mobility in the lower body. 
4. Spinal twists: Gentle twists to stretch and relax the spine.

In this grade let’s practice Pavanamuktāsana Kriya to keep our spine healthy. It is practiced with one leg and both leg movements. 

Repeat the practice with the left leg. 

1. Let us perform the Kriya practice 

a. Rock and Roll 

Roll forward and backward for five rounds.  

While exhaling, slowly move the body to the left side. 

While inhaling, come to the centre. 

While exhaling, slowly move the body to the Right side. 

Start rotating the body clockwise and anti-clockwise direction for five rounds and come to the centre. 

Step - 5  

Come to Sthiti: Supine posture 

Step 5: While inhaling, release the hands. 

Step 6: Inhaling further, stretch the legs at a 90° angle.

Step 7: While exhaling, bring the leg at a 45° angle. 

Step 8: Exhaling some more, place your legs back on the mat. Relax in Śavāsana.  

Now let us learn the various preparatory techniques of Sūrya Namaskāra practice.

While inhaling come to Ardhacakrāsana

 

While exhaling come to Pādahastāsana 

While inhaling, come to Pādahastāsana 

While exhaling, come to Aśvasañcalanāsana 

While inhaling, come to Daṇḍāsana 

While exhaling, come to Śaśāṅkāsana 

While inhaling come to Daṇḍāsana 

While exhaling come to Sāshtāṅga  

While inhaling, come to Ūrdhvamukha Śvānāsana  

While exhaling, come to Adhomukha Śvānāsana 

Āsana, the third limb of Ashtāṅga Yoga, are specialised postures of the body, which help our body to be flexible, strong, balanced and disease-free. Mahārṣi Patanjali defines Āsana as “Sthirm Sukham Āsanam” which, meaning to be “able to be in a comfortable position for extended periods.” When Āsanas are combined with breath awareness, they cultivate a deeper connection between the body and mind. They also remove physical discomfort and prepare individuals for meditation.  

There are several benefits of practising Āsanas every day, some of which are listed below: 

1. Strength and flexibility: Regular practice of Āsanas increases muscle strength, flexibility and balance. Different poses target various muscle groups, enhancing overall physical fitness. 
   
2. Improved functioning of internal systems: Āsanas improve blood flow and oxygen delivery to all parts of the body. Many poses stimulate internal organs and glands, thus improving digestion and metabolic functions. 
   
3. . Concentration and relaxation: Practising Āsanas helps to calm the mind and reduce stress by focusing on the breath and the body. 
   
4. Mind-body connection: Āsanas create a harmonious connection between the body and mind, which is essential for spiritual growth and self-awareness. 

 Are you ready to continue your Yogic journey? Loosen the joints, flex the spine and prepare the mind to perform standing, sitting, prone and supine Āsanas.

1. Yoga practice should be done in clean and well-ventilated place.
   
2. Always use a mat for practice.
   
3. Āsanas should always be performed empty stomach. Avoid the practice of Āsanas for at least four hours after having food. Best is in the morning before going to school.
4. Spectacles, wrist watches and jewellery should be removed before doing the practice.
5.  Wear loose and comfortable clothes.
   
6.  Follow the steps given for each Āsanas and maintain each posture with closed eyes if possible.
7. Keep the body relaxed and be aware of your breathing while practising.
8.  If you have any health problems, inform your teacher before starting Yogic practices.
9. Relax after performing the Āsanas.
   
10. Perform all Āsanas under the guidance of a teacher

 In this grade we shall learn following Āsanas:

• Standing – Ardhakaṭicakrāsana  
  
• Sitting – Padmāsana
  
• Prone – Bhujaṅgāsana and Shalabhāsana 
  
• Supine – Uttanapadāsana
  

Perform each Āsana under the guidance of the teacher and according to the steps provided. 

 

Limitations:Students who have undergone recent abdominal surgery may avoid this practice.

  

Shalabhāsana – Locust Posture 

The Bhrāmarī Prānāyāma technique mimics the humming sound of a female bee. The name “Bhrāmarī ” comes from the Sanskrit word “Bhrāmarī,” which means female bee. Bhrāmarī Prānāyāma is a calming technique, which has a soothing effect on the mind and nervous system. It involves inhaling deeply and producing a low humming sound during exhalation.

Bhrāmarī Prānāyāma has several benefits:

1. Reduces stress and anxiety.
2. Improves concentration and memory.
3. Improves sleep quality.
4. Induces a state of deep relaxation.
5. Balances blood pressure.
   

Let us learn how to perform Bhrāmarī Prānāyāma:

• Sit in Sukhāsana with the spine erect, face smiling and eyes gently closed.
• Inhale deeply with both nostrils filling both the lungs.
• As you exhale, make a steady, low-pitched humming sound like a bee. (Makara sound from Omkāra chanting)
• Feel the vibration of the sound resonate throughout your head and body.
• Repeat the practice five times.  
  

In today’s fast-moving world, Pratyāhāra assumes a very important role. As all our sense organs are turned outward they respond to speed, it is necessary to learn the art of slowing down or different ways of sublimation or willful withdrawal of our senses.

The Yogic practice of Pratyāhāra helps to increase happiness by exercising moderation in food, entertainment, sleep and in all our activities. By practising Pratyāhāra one can avoid distraction caused by our senses. By doing this one can process the inward journey.

In the previous chapters, we have learnt various ways of managing the senses through Pratyāhāra activities.

In this chapter, let us first learn about how to focus before doing Dhyāna.

Have you ever sat down calmly with your eyes closed?

When our eyes are open, we see the world outside and when our eyes are closed, we can experience the world within us.

Dhārana, Dhyāna and Samādhi are three limbs of Ashtāṅga Yoga, which deal with focusing and calming the mind to experience peace and joy.

The first step towards experiencing the peace within is to focus our wandering mind on some object, it can be observing the breath or flame of the candle or the tip of the thumb from the stretched hand. This single-point concentration is called Dhārana. Dhārana involves keeping the mind steady and maintaining concentration.  

Let us learn the art of focusing by practising Jatru Trataka using the shoulders and the thumbs.

Jatru Trataka is a Yogic gazing that helps to bring one pointed concentration or focus. It is a practice where the gaze is fixed on an object or the target.

Step 1: Sit in Vajrāsana or Sukhāsana comfortably. Keep your eyes open and hands on the thigh. 

Step 2: Lift the right hand to the shoulder level in front, and make a fist with the thumb turned sideward. 

Step 3: Focus eyes on the tip of the thumb and slowly start moving the right hand up. 

Step 4: Both the eyes must be constantly focused on the tip of the thumb while the hand keeps moving up and down. Do not move the head, but move only the eyeballs up and down. Repeat this practice for three to five rounds. 

Step 5: After the practice do simple palming and relax in Vajrāsana or Sukhāsana .  

Repeat the same practice on the left side.

Step 1: Sit in Vajrāsana or Sukhāsana comfortably. Keep your eyes open and hands on the thighs. 

Step 2: Stretch the right hand in front, and make a fist out of it with the thumb raised upwards. 

Step 3: Move the right hand towards the right shoulder parallel to the ground and keep gazing at the tip of the thumb. Maintain this position for a while by holding the hand at the right end. 

Step 4: Slowly move the right hand back to the original position while gazing at the tip of the thumb. Do not move the head but move only the eyeballs sideways. 

Step 5: After the practice do simple palming and relax in Vajrāsana or Sukhāsana.

Repeat the same practice on the left side  

Simple palming procedure:

1. Rub both palms until they become warm.
2. Cup your palms and place them gently over the eyes (do not put pressure on the eyeballs).
3. Keep the eyes closed.
   

Keep your palms on your eyes for 10–15 seconds, then gently lift them.

1. Jatru Trataka improves concentration, intelligence and memory.
2. It also improves eyesight and vision.
3. It enhances self-confidence, patience and willpower.

Dhyāna means meditation, contemplation or reflection of the higher self or God. When concentration becomes uninterrupted and flows continuously like a stream, it transforms into Dhyāna. In Dhyāna, there is a continuous flow of attention towards the chosen focus without distraction. Unlike Dhārana where effort is required to maintain concentration, Dhyāna is characterised by a state of effortless presence and immersion in the object of meditation.

Practising Dhyāna leads to a profound sense of inner stillness and tranquility. Regular practice of Dhyāna enhances mental clarity, sharpens focus, reduces anxiety and improves cognitive function.

Dhyāna can be practiced in many ways. In this grade, we will learn about Nadānusandhāna (meditating on sound).

1. Find a calm and clean place. Sit in Padmāsana or Sukhāsana with the spine erect and the body relaxed.
2. Select the object of focus, such as a breath or a mantrā or some visual object and focus your attention on it. Keep your eyes closed during the practice.
3. Remain non-reactive to the thoughts or emotions that come up during the practice.
4. In the beginning it is generally difficult to observe the breath for a long time. If your mind wanders, slowly but firmly bring your attention back to your breath.
5. Consistency is important; practice dhyāna daily, starting with a few minutes and gradually increasing the duration.
   

The term “Nāda” means sound and “Anusandhāna” means investigation or exploration. Therefore, Nādanusandhāna involves the exploration and deep meditation on sound vibrations. Different sounds like A, U, M and AUM are chanted slowly so that they generate a fine resonance all over the body.

• Sit in Vajrāsana or Sukhāsana with the spine erect, face relaxed and eyes gently closed.
• Adopt Cin Mudra in both hands and place it on the thighs.
• Chant Akāra for three to five rounds and feel the resonance in the lower body (abdominal).
• Chant Ukāra for three to five rounds and feel the resonance in the middle (chest region) part of the body.
• Chant Mkāra for three to five rounds and feel the resonance in the upper (head region) part of the body.
• Chant Omkāra for three to five rounds and feel the resonance in the body.
• Repeat the Nādanusandhāna several times a day. It helps in the expansion of awareness.  
  

Samādhi is the highest state of consciousness. This is possible to achieve during meditation. In Samādhi, the mind is focused perfectly on the higher self or God for a long time.

 

Various games are designed to understand concepts of Yoga playfully. In Sanskrit, Krīḍā means ‘play’ or ‘sports’; hence, Krīḍā Yoga means learning Yoga through play. Krīḍā Yoga helps in developing some of the principles of Yoga such as joy, being mindful, concentration, strengthening breathing, creativity and love. Krīḍā Yoga helps reduce stress and anxiety, promoting mental well-being and emotional balance.

By making Yoga enjoyable and interactive, Krīḍā Yoga helps foster a lifelong interest in the practice and supports holistic development.

A few games are given below, you may design new games based on various principles of Yoga and play with your friends in the class or with members of your family.

Mindful eating is an indoor game, normally played in groups. This game can be used as an “icebreaker”, a game played to reduce inhibitions and to bring out the best in the students. In this game, food is used as a theme to encourage students to develop healthy eating habits. This game brings out creativity, awareness and emotional culture.

1. Students are instructed to keep their left hand near their chest to resemble a plate.
   
2. The teacher calls out names of different edibles and takes over edible things rapidly. For example, Names of vegetables: carrot, pumpkin, paper, beetroot, bat, cabbage, pencil, drumsticks, beans, radish, eraser, potato. Names of fruits: apples, mango, chiku, chair, grapes, orange, desk, banana, grapes, pineapple, duster, papaya, watermelon.
3. Whenever the teacher names a healthy food item, the students should mime eating from the plate with their right hands and say, “We eat”. For example, if the teacher says “Carrot”, the students should do the eating action and say, “We eat”.
4. The teacher can mix different non-edible items like mud, stone, etc. or junk food in between. For non-edible and junk food items, the students should remain silent.
5. The students who do the action or say, “We eat”, for nonedible or junk food items are considered out.
6. Those who remain till the end are declared winners.
   

Pañcabhūta is a group game, through which children learn the names of five elements or Pañcabhūtas as shown in the below picture. This game focuses on awareness, attention, listening comprehension and coordination between the body and the mind. Initially, the teacher has to perform the actions along with the students to understand the instructions of the game.

1. The students should stand in a circle with the teacher in the centre.
2. When the teacher names a pañcabhūta element students should act as that element as given in the following table.
3. The speed of these motions can be increased gradually and the order of the Pañcabhūtās can be mixed.
4. The students who do it wrong are out. The student who remains till the end wins the game.