Yoga for Upper Primary Stage (ENGLISH)

Yoga

A Healthy Way of Living

Upper Primary Stage

First Edition ISBN 978-93-5007-345-2
June 2015 Jyaishtha 1937
ALL RIGHTS RESERVED
PD 5T BS  No part of this publication may be reproduced, stored in a retrieval
© National Council of
Educational Research and system or transmitted, in any form or by any means, electronic,
Training, 2015 mechanical, photocopying, recording or otherwise without the prior
permission of the publisher.
` 50.00  This book is sold subject to the condition that it shall not, by way of
trade, be lent, re-sold, hired out or otherwise disposed of without
Printed on 120 GSM Imported Art the publisher’s consent, in any form of binding or cover other than
Paper that in which it is published.
Published at the Publication Division  The correct price of this publication is the price printed on this page,
by the Secretary, National Council of Any revised price indicated by a rubber stamp or by a sticker or
Educational Research and Training, by any other means is incorrect and should be unacceptable.
Sri Aurobindo Marg, New Delhi
110 016 and printed at Shree OFFICES OF THE PUBLICATION
Vrindavan Graphics (P) Ltd., E-34, Division, NCERT
Sector-7, Noida 201 301 (UP)
NCERT Campus Phone : 011-26562708
Sri Aurobindo Marg
New Delhi 110 016

108, 100 Feet Road Phone : 080-26725740
Hosdakere Halli Extension Phone : 079-27541446
Banashankari III Stage
Bangaluru 560 085

Navjivan Trust Building
P.O.Navjivan
Ahmedabad 380 014

CWC Campus Phone : 033-25530454
Opp. Dhankal Bus Stop
Panihati
Kolkata 700 114

CWC Complex Phone : 0361-2674869
Maligaon
Guwahati 781 021

Publication Team

Head, Publication : Dinesh Kumar
Division

Chief Editor : Shveta Uppal

Chief Business : Gautam Ganguly
Manager

Chief Production : Arun Chitkara
Officer (Incharge)

Editor : Bijnan Sutar

Production : Mukesh Gaur
Assistant

Cover
D. K. Shende

Foreword

The National Council of Educational Research and Training
(NCERT) takes the pride of contributing through this book
entitled Yoga: A Healthy Way of Living meant for school
children while celebrating International Yoga Day on 21
June. Yoga is an integral part of 'Health and Physical
Education' which is a compulsory subject upto secondary
stage. This curricular area adopts a holistic definition
of health within which Physical Education and Yoga
contribute to the physical, social, emotional and mental
development of a child. Yoga has been considered to be
introduced from Class VI onwards, though yogic activities
may begin in an informal way from primary level onwards.
The present book is meant for upper primary stage.

The main emphasis of this textual material is
on developing physical fitness, emotional stability,
concentration and mental development among the learners.
It consists of four units. The first unit is an introductory
unit. The other three units give a brief description of
Asanas, Pranayamas, Kriyas and Meditation followed
by successive actions or steps of these yogic practices.
The language and explanations are simple and profusely
illustrative so that students can learn and practise it
even at home. This material is useful for teachers and
others who wish to learn some common and important
yogic practices for healthy living. The success of this effort
depends on the steps that school principals and teachers
will take to encourage children to do these practices and
reflect on their learning.

I am highly thankful to Professor Saroj Yadav, Dean
(Academic) and Project Coordinator of National Population
Education Project (NPEP) and Adolescence Education
Programme (AEP) and her team for their continuous effort
to develop this material in the present form.

iv
As an organisation committed to systemic reform and
continuous improvement in the quality of its products,
NCERT welcomes comments and suggestions which will
enable us to undertake further revision and refinement.
It is hoped that the students and teachers will find it
useful.



B. K. Tripathi

New Delhi Director
5 June 2015 National Council of Educational

Research and Training

About the Book

The National Council of Educational Research and Training
(NCERT) on the eve of International Yoga Day to be observed
on 21st June has developed textual material on yogic
activities for students of Upper Primary and Secondary
stages. This textual material is meant for the students of
upper primary stage (classes VI to VIII). It includes various
yogic activities to be performed by students of this stage.
These activities are an integral part of the syllabi of Health
and Physical Education brought out by NCERT. Yoga has
been considered to be introduced from the primary level
onwards in informal ways, but formal introduction of yogic
exercises should begin only from class VI onwards.

In this textual material, practices of asanas and
pranayama have been given importance. Besides asanas,
and pranayama, kriyas and meditation have also been
included.

This book has four units. The first unit is an
introductory, explains in brief the origin and history of
Yoga and the general guidelines for doing yogic activities.
This unit also includes specific guidelines related to yogic
practices (asanas, pranayama, kriyas and meditation, etc.).
The second unit is for students of class VI and whereas
the third and fourth units are for students of classes
VII and VIII respectively. In the second, third and fourth
units, brief description of each yogic activity, followed by
a description of steps or stages for practice have been
included. The benefits have been given yogic activity-wise.
Some important do’s and don’ts including limitations
which have to be kept in mind while practising these yogic
practices have also been given. A special feature of this
textual material is that it is profusely illustrative. Teachers
can also learn the yogic activities listed in the syllabus
with its help after some initial training in yogasanas.
Illustrations have made the material more attractive and

vi
user-friendly. The material was developed by a team of
experts in yoga and practitioners. We are deeply indebted
to all of them for their invaluable help in preparing this
textual material. It is hoped that the students and teachers
will find it useful.

Professor Saroj Yadav
Dean (A) and Project Coordinator
National Council of Educational

Research and Training

Development Team

Team Member
B. Islam, Ex. State Training Commissioner and Yoga
Teacher, Kendriya Vidyalaya, Andrews Ganj, New Delhi
Bhagwati Yadav, Yoga Teacher, K.V. N.S.G. Manesar, Distt.
Gurgaon (KVS R.O. Gurgaon) Haryana.
C.G. Sindhe, Kaivalyadhama, Lonavala, Maharashtra.
H.L. Khatri, Lecturer, DIET, SCERT, Pitampura, Delhi.
Manika Debnath, Professor and Head, Lakshmibai
National Institute of Physical Education, Gwalior, Madhya
Pradesh.
Sadhana Arya, Guest Faculty, Morarji Desai National
Institute of Yoga, New Delhi.
Vasudev Sharma, Project Officer-Yoga, Physical Education
Branch, Directorate of Education, Delhi.

Coordinator
Saroj Yadav, Dean Academic and Project Coordinator of
NPEP, AEP, NCERT, New Delhi.

Acknowledgements

The National Council of Educational Research and Training
wishes to acknowledge the invaluable contribution of
the experts and teachers in reviewing and updating the
material on Yoga : A Healthy Way of Living. This work
inevitably required many helping hands and without their
support it would not have been possible to bring out this
publication within the stipulated time.

We are thankful to the following for their invaluable
suggestions: Dr. Ishwar V. Basavardaddi, Director,
Morarji Desai National Institute of Yoga, New Delhi;
Shri Ashok Dhawan, Coordinator (Yoga), Physical
Education, Directorate of Education, Delhi; Dr. Devender
Singh, Asstt. Professor, DIET, Delhi; Smt. Indra Sagar,
Physical Education Teacher, JNV, Jafarpur, Delhi;
Shri Ish Kumar, Yoga Teacher and the students of Govt.
Boys S.S., Model Town, Delhi; Smt. Neelam Arora, Yoga
Teacher and the students of SKV Model Town No. 1, Delhi;
Ms. Suchint Kaur, Kaivalyadham, Lonavala, Maharashtra;
Smt. Sarita Sharma, Yoga Teacher and students,
Government SKV, Sector-4, R.K. Puram, Delhi; and
Dr. Vipin Anand, Yoga Teacher, KV, JNU, New Delhi.

We are also thankful to Ms. Seema Jabeen
Hussain and Shri Fajruddin for illustrating the book.
We also acknowledge the sincere efforts made by
Smt. Shashi Chadha for copy editing the book.

We appreciate the special efforts put in by Shri Bijnan
Sutar, Editor; Shri Mathew John, Editorial Assistant,
and Shri Mukesh Kumar Gaur, Production Assistant of
Publication Division in bringing out this publication in
time.

Special thanks to Rani Sharma (PA), Nitin Kumar
Gupta, Ajeet Kumar, DTP Operator and Kirti, Computer
Typist for typing and designing this book.

Contents

Foreword iii

Unit 1 : Introduction 1

Overview 1

What is Yoga 1

Importance of Yoga 2

Yoga – Its History 2

Objectives of Yogic Practices 3

General Guidelines for Yogic Practices 3

Common Yogic Practices 5
• Yama and Niyama 5
• Asana 6
• Pranayama 7
• Pratyahara 8
• Bandha Mudra 8
• Shatkarma/Kriya 9
• Meditation 9

Unit 2 : Yoga for Health 11

Overview 11
• Surya Namaskar 12
Asanas 17
• Tadasana 17
• Vrikshasana 18
• Utkatasana 20
• Vajrasana 22
• Swastikasana 23
• Ardhapadmasana 25
• Niralamba Bhujangasana 27
• Ardhashalabhasana 28
• Makarasana 30
• Uttanapadasana 31
• Pawanamuktasana 33

x

• Shavasana 35
• Breathing with Awareness 36
• Trataka 38
• Meditation 39

Unit 3 : Yoga for Physical Fitness 43

Overview 43

What is Flexibility 43

Yogic Practices to Enhance Flexibility 44
• Surya Namaskara 45
Asanas 46
• Tadasana 46
• Hastottanasana 47
• Trikonasana 48
• Katichakrasana 50
• Padmasana 51
• Yogamudrasana 53
• Paschimottanasana 54
• Dhanurasana 56
• Makarasana 58
• Supta Vajrasana 58
• Chakrasana 60
• Ardhahalasana 61
• Shavasana 63
Kriya 63
• Kapalabhati 63
Pranayama 64
• Anuloma-viloma Pranayama 64
• Bhastrika Pranayama 66
Meditation 67

Unit 4 : Yoga for Concentration 70

Overview 70

Yogic Practices for Concentration 72

Asana 72
• Garudasana 73
• Baddhapadmasana 74
• Gomukhasana 76
• Ardhamatsyendrasana 77

xi

• Bhujangasana 79
• Shalabhasana 80
• Makarasana 82
• Matsyasana 82
• Naukasana 84
• Setubandhasana 85
• Halasana 87
• Shavasana 89
Kriya 89
• Agnisara 89
Pranayama 91
• Anuloma-viloma Pranayama 91
• Seetkari Pranayama 91
• Bhramari Pranayama 93
Meditation 94



Unit 1

Introduction

Overview

Yoga is a healthy way of life, originated in India. Now, it
is believed to be a form of science accepted all over the
world. The western culture is also accepting it as a healthy
form of scientific exercise. Although the origin of yoga is
obscure, it has a long tradition. Yoga for a common person
contains the practices of yama, niyama, asana, pranayama,
pratyahara, kriya and meditation, which are helpful to
keep oneself physically fit, mentally alert and emotionally
balanced. This ultimately prepares ground for the spiritual
development of an individual.

The main emphasis of the present yoga curriculum for
school-going children is to develop their physical fitness,
mental development and emotional stability.

Posture or asana form an important basis of this
curriculum. These have, therefore, been given more
weightage. Though other yogic activities have also been
included in the curriculum.

What is Yoga?

The word ‘Yoga’ is derived from Sanskrit root yuj which
means ‘join’ or ‘unite’. This may be taken as the union of
body, mind and soul, and is used in the literature both
as an end as well as means. As an end, yoga signifies
‘integration of personality’ at the highest level. As means,
yoga includes various practices and techniques which are
employed to achieve the development of such integration.

2 Yoga : A Healthy Way of Living

These practices and techniques are means in the yogic
literature and are also referred collectively as ‘Yoga’.

Importance of Yoga

Good health is the right of every human being. But this
right depends on individual, social and environmental
factors. Along with environmental or social factors to a
large extent, we can develop a better immune system and a
better perception of oneself so that other conditions do not
affect us adversely and we can achieve good health.

Health is a positive concept. Positive health does not
mean merely freedom from disease, but it also include a
jubilant and energetic feeling of well-being with an amount
of general resistance and capacity to easily cultivate
immunity against specific offending agents.

Yoga is one of the most powerful drugless system of
treatment. It is having its own concept of wellness which
has been scientifically understood and presented by many.
Yoga can be adopted as lifestyle for promoting our physical
and mental health. Yoga, if introduced at the school level,
would help to inculcate healthy habits and lifestyle to
achieve good health.

The aim of yoga thus, at the school level, is to encourage
a positive and healthy lifestyle for physical, mental and
emotional health of children. Yoga helps in the development
of strength, stamina, endurance and high energy at physical
level. It also empowers oneself with increased concentration,
calm, peace and contentment at mental level leading to
inner and outer harmony.

Yoga – Its History

Yoga has its origin thousands of years ago in India. It has
originated from a universal desire to attaining happiness
and getting rid of sufferings. According to yogic lore, Shiva

Introduction 3

is considered the founder of yoga. A number of seals and
fossil remains of Indus Valley Civilisation, dating back to
2700 BC indicates that yoga was prevalent in ancient India.
However, systematic reference of yoga is found in Patanjali's
Yogadarshana. Maharishi Patanjali systematised the yogic
practices. After Patanjali, many sages/yogis contributed to
its development and as a result yoga has now spread all
over the world. In this sequence, on 11 December 2014,
the United Nations General Assembly (UNGA) with 193
members approved the proposal to celebrate ‘June 21’ as
the ‘International Yoga Day’.

Objectives of Yogic Practices

• To develop a understanding of yogic practices and apply
this understanding accordingly in one’s life and living.

• To develop healthy habits and lifestyle in children.
• To develop humane values in children.
• To develop physical, emotional and mental health

through yogic activities.

General Guidelines for Yogic Practices
Yoga may be introduced from the primary level onwards in
informal ways, but formal introduction of yogic exercises
should begin only from Class VI. The yoga curriculum must
address itself to the children and there should be some
hints to them to take up a study of this subject on their
own in addition to what is being taught in the class. Yogic
activities can be done by all children including children
with special needs. However, children with special needs
should perform these activities in consultation with yoga
experts/yoga teacher as per their capacity.
• The yogic practices should start with a quiet mood which

could be attained by reciting a short prayer.

4 Yoga : A Healthy Way of Living

• It is essential that body should be prepared by activities
such as ankle bending, knee bending, finger movements,
hand clenching, wrist bending, wrist rotation, elbow
bending, shoulder rotation and eye movement. After
this, Surya Namaskara can be practised.­­

• Regularity of practice is essential both in the physical
and mental aspects of yoga.

• Patience is an important requirement for yoga. Do not
despair if you do not succeed today in doing a certain
asana or in following a right principle of conduct.
Perseverence in your efforts is needed. Success will come
with time.

• Do not compete but cooperate. A spirit of competition is
a definite hindrance on the path of yoga. Competitions
feed our ego while yoga helps us to rise above our ego.

• Yogic practices should be learnt under the guidance of
experienced teacher.

• Most of the asanas, pranayamas and kriyas should
be practised on an empty or on a very light stomach.
Bladders should be emptied and bowels should be
evacuated before starting these practices.

• Early morning is the ideal time for yoga practice but it
can also be practised in the evening with empty stomach
about three hours after lunch.

• Yoga should not be practised in hurry or when you are
exhausted.

• Select a well-ventilated, clean and non-disturbing place
for your practice.

• Yogic practices should not be performed on hard surface.
A durry, a mat or a blanket can be used for this purpose.

• Bath before the practice is good. Use cold or warm water
as per the requirement of the individual and season.

• Clothes should be loose and comfortable while performing
the yogic practices.

Introduction 5

• Breathing should be as normal/natural as possible. It
is not to be manipulated unless instructed specifically
to do so.

• There are limitations of yogic practices. If you are
suffering from any problem or chronic disease, inform
your teacher before starting yogic practices.

• Yogic practices should be adopted on the basis of the
principle of progress. At initial stage, easy practices
should be adopted. Later on more difficult ones can be
practised. Therefore, start with simple yogic practices
and gradually proceed to do advanced practices.

• Yogic practices should not be combined with other
physical activities in same session. These are two different
types of activities and could be separately practised.

• Yogic practices can be carried on at home once they are
properly learnt in the school.

• Yoga has a broader meaning. Therefore, apart from
asana and pranayama, one should practise moral and
ethical values in life.

Common Yogic Practices

Yoga propound several practices such as yama, niyama,
asana, pranayama, pratyahara, shatkarma (cleansing
practices), mudra, bandha, dharana, dhyana (meditation).
Here, we will discuss those practices which are commonly
used.

Yama and Niyama
These are initial sets of principles that are concerned with
our conduct in personal and social life. These are related to
ethics and values.

6 Yoga : A Healthy Way of Living

Asana
The term asana means sitting in a particular posture, which
is comfortable and which could be maintained steadily
for long time. Asana gives stability and comfort, both at
physical and mental level.

Guidelines for the Practice of Asanas
• Generally, the asanas are practised in the sequence of

standing, sitting, prone-lying and supine-lying position.
Though there is other version which follow different
sequence.
• Asanas must not be practised in haste or by applying
any sort of undue force. Jerks should be avoided.
• Asanas should be performed with body and breath
awareness. There should be coordination between breath
and movement of body parts.
• As a general rule, inhale while raising any part of the
body and exhale while bending down.
• The practitioner has to follow instructions sincerely and
practise them with an optimal attention.
• Final position should be attained slowly step by step and
should be maintained with closed eyes for an inward
awareness within the body.
• Final position of asanas must be maintained for as long
as one is comfortable.
• One should maintain the final posture according to
one’s own limitations and should not go beyond one's
capacity.
• During maintenance phase of asana, there should
ideally be no tremors or any type of discomfort.
• An utmost care must be taken in increasing the time for
maintaining the asanas.

Introduction 7

• Regular practice is essential. Body starts listening to your
command only after a regular and diligent training for a
sufficient period of time. If regularity is disturbed due to
some reasons, then one should resume the practice as
soon as possible.

• In the initial phase, yogic practices involve de-
conditioning and re-conditioning processes. Therefore,
initially, one may feel little fatigued after the practice
but after few days’ practice, body and mind get adjusted
and one starts experiencing a feeling of well-being and
happiness again.

Pranayama
Pranayama consists of the breathing techniques which
are related to the control of breath or respiratory process.
Pranayama popularly known as yogic breathing, involves a
conscious manipulation of our breathing pattern.

The health of the respiratory system depends upon
the quality as well as the quantity of air inhaled by the
person. It also depends on the rhythm and completeness
of the breathing. Through pranayama, a practitioner
advantageously works with her/his respiratory,
cardiovascular and nervous systems which bring about
emotional stability and peace of mind.

Pranayama has three phases known as puraka, rechaka
and kumbhaka. Puraka is the controlled inhalation; rechaka
is controlled exhalation and kumbhaka is controlled
retention of breath.

Initially, the exhalation (rechaka) may be only a little
more prolonged in comparison with inhalation. Insistence
on 1:2 ratio in the beginning may prove counterproductive.
As we practice, 1:2 ratio is reached in natural manner.

8 Yoga : A Healthy Way of Living

Guidelines for the Practice of Pranayama
• Pranayama should be done preferably after the practice

of asanas.
• Breathing in pranayama should be done through the

nose only except sheetali and sheetkari.
• During pranayama, there should not be strain in facial

muscles, eyes, ears, neck, shoulders or any other part
of the body.
• During pranayama, eyes should remain closed.
• In the beginning, one should be aware about the natural
flow of the breathing. Make inhalation and exhalation
prolonged in a gradual manner.
• While observing breathing, attend to your abdominal
movement which bulges a bit during inhalation and goes
in a bit during exhalation.
• In the beginning stage one should gradually learn
to maintain the 1:2 ratio of breathing which means
exhalation time should be double the inhalation.
However, while practising pranayama, do not make
haste in resorting to any of the above mentioned ideal
ratio.

Pratyahara
Yogic practice of Pratyahara means withdrawal of senses
from sense organs in order to control mind. In pratyahara
the awareness about the external surrounding is withdrawn
and is taken to inside. Introspection, studying good books
are some practices which can help in pratyahara.

Bandha and Mudra
Bandha and Mudra are the practices involving manipulation
of certain semi-voluntary and involuntary muscles in the
body. These practices bring about voluntary control and
tone up the internal organs.

Introduction 9

Shatkarma/Kriya (Cleansing Process)
Shatkarma means six karmas or kriyas. The karma/kriya
means ‘action’. Shatkarma are purificatory process which
cleanse the specific organs of the body by detoxifying
them. The purification helps to keep the body and mind
healthy.

There are six cleansing processes described in hatha-
yogic texts. These are Neti, Dhauti, Basti, Trataka, Nauli
and Kapalabhati. These are beneficially used to clean
the internal organs or systems by using water, air or
manipulation of certain organs of the body.

Guidelines for the Practice of Kriyas
• Kriyas should be done with an empty stomach. Therefore,

they should be done preferably in the morning.
• Kriyas should be performed under the supervision of an

expert.
• Each kriya has specific process which should be strictly

adhered to.
• Different things like water, salt, air, manipulation are

used for each kriya.

Meditation
Meditation is a relaxation practice which induces relaxation
in body and mind. In meditation, concentration is focussed
for a long time on a single object like, breath, tip of the
nose, etc. Meditation is a relaxing practice; it develops a
sense of well-being in the person.

Guidelines for the Practice of Meditation
• Practice of asanas and pranayama will help in developing

ability to sit in one position for a considerable period of
time in meditation.

1 0 Yoga : A Healthy Way of Living

• Select a peaceful calm and quiet place for the practice
of meditation.

• Allow your eyes to get closed gently to enter into an inner
awareness.

• A meditative practice invites many thoughts, memories
and emotions on the surface of mind. Remain non-
reactive to them.

• As you continue with this process for some time, you
may feel an abstract and a non-specific awareness of
the whole body. Now continue with the whole body
awareness. In case of any difficulty, go back to the
breathing awareness.

• In the beginning, it is generally difficult to observe the
breath. If mind wanders, do not feel guilty. Slowly but
firmly bring your attention to your breath.

Unit 2

Yoga for Health

Overview

Yoga has become very popular not only in our country
but also in many other parts of the world. Yogic practices
lead to the development of holistic health. As said in the
introduction, Yoga specifically means a connection of body
and mind. It contributes to the promotion and maintenance
of healthy body and sound mind. We can develop abilities
like agility, balance, coordination, strength and flexibility
by performing yogic practices. These also improve physical,
mental and emotional health. It also helps in better
functioning of all the systems of the body. Yoga thus helps
in overall well-being of a person.

You have seen people of different age groups, performing
various yogic practices such as asanas and pranayamas.
Yogic practices are beneficial for the health of people of all
age groups including children. In this context, you need to
know the following important points as students.
Points to remember:
• As informed in the introduction, regularity of practices is

essential. We should follow the practices with sincerity
and faith.
• Yoga is primarily used as a preventive measure. It can
also be used for better management of physical and
mental disorders.
• We should not expect miracles and have patience.

1 2 Yoga : A Healthy Way of Living

• Due to any reason, if practices are discontinued, we can
start again with the basic practices and gradually move
ahead.

• The duration and time of yogic practices depend on your
availability.

• Along with yogic practices, it is important to take
nutritious and healthy food. We should take atleast
eight hours of sound sleep.
In order to bring more flexibility, Surya Namaskara

should be practised.

Surya Namaskara

Surya means Sun and Namaskara means salutation. It is
basically salutating the Sun through postures.

Surya Namaskara is a series of 12 physical postures.
These postures stretch various muscles and spinal column
and give flexibility to the whole body.
Let us perform Surya Namaskara by following
the steps given below:
1. Stand erect with feet together. Join the palms

together in front of the chest in a namaskara
mudra. Remain in this posture for a few
seconds.

2. Inhaling, raise both arms above
the head and slightly bend trunk
backward. Remain in this posture
for a few seconds.

Yoga for Health 13

3. Exhaling, bend forward from the
waist keeping the arms by the side
of the ears until palms touches the
floor on both sides of the feet and
the forehead touches the knees.
Remain in this posture for a few
seconds.

4. Extend the right leg behind as
far as possible. Bend the left
knee and keep the left foot on
ground between the palms.
Remain in this posture for a few
seconds.

5. Exhaling, bring the left leg
back to join with the right
leg. Simultaneously, raise the
buttocks and lower the head
between the arms so that the
body forms a triangle with the
floor. Try to place the heels flat
on the ground. Remain in this
posture for a few seconds.

1 4 Yoga : A Healthy Way of Living

6. Gently lower knees, chest and chin to the ground with
normal breathing. Toes, knees, chest, hands and chin
should touch the floor. The buttocks are kept up.
Remain in this posture for a few seconds.

7. Lower the hips while pushing the chest forward, and
raise the trunk upward until the spine is fully arched
and the head is facing up. The legs and lower abdomen
remain on the floor. Inhale while raising torso. Remain
in this posture for a few seconds.

8. Exhaling, lower the
trunk keeping the
palms flat on the floor.
Place both feet flat on
the ground. Raise the
buttocks and lower
the head between
the arms. Remain in
this posture for a few
seconds.

Yoga for Health 15

9. Inhaling, extend the
left leg behind as far
as possible. Bend the
right knee and keep the
right foot on the ground
between the palms.
Remain in this posture
for a few seconds.

1 0. Exhaling, bring the
stretched left foot
forward. Join both legs,
straighten the knees
and bend forward.
Bring the head near the
knees. Palms should be
placed on floor beside
the feet. Remain in
this posture for a few
seconds.

11. Inhaling raise both
arms and the trunk
slowly. Bend backwards
with arms stretched
up. Stay in the posture
for a few seconds.

1 6 Yoga : A Healthy Way of Living

12. Breathing out, come to an erect and
straight position. Bring the hands in
front of the chest and join the palms
together in namaskara posture. Breathe
normally in this position. Remain in this
posture for a few seconds.

Remember the following points:

Do’s Don’ts
• Synchronise • Do not practice
breathing with the beyond your
movements of the capacity.
body. • The person having
• Inhale during upward spinal cord injury
bending and exhale should not practise
during forward surya namaskara.
bending.

Benefits
• It helps to increase strength, endurance and flexibility.
• It improves concentration.
• It removes excess fat.
• It gives energy to the body.
• It helps in increasing the height of growing children and

tones up their body.
• It warms up the body.
• It improves blood circulation all over the body.
• It provides flexibility to the whole body.

Yoga for Health 17

Let us now perform the following asana for health.

Tadasana
(Palm Tree Posture)

Tada in Sanskrit means ‘Palm tree’. This
is called Tadasana because in it the body
imitates a ‘Palm tree’. This tree is known
for its height and also for being vertically
straight. Hence, it has been named
tadasana.

Let us perform Tadasana by following
the steps given below:
Starting position: Stand erect, legs together,

hands by the side of the thighs. Keep
the back straight and gaze in front.
1. Stretch the arms upward, over the
head and parallel with each other, with
the palms facing each other.
2. Slowly raise the heels and stand on
toes. Raise heels as much as you can.
Stretch body up as much as possible.
Stay for a few seconds in this final
position.

Releasing position:
3. While returning to the original position,

bring the heels on the floor first.
4. Slowly bring down the hands by the

side of the thighs and relax.

1 8 Yoga : A Healthy Way of Living

Remember the following points:

Do’s Don’ts
• The inner arms should touch • Do not bend forward
the respective ears and hands or backward.
parallel to each other.
• Stretch the arms and fingers
fully.
• Keep the head, neck and the body
in one line.

Benefits
• It gives vertical stretch to whole body muscles.
• It strengthens thighs, knees and ankles.
• It helps in improving height of growing children.
• It helps to remove laziness and lethargy.
Limitations
• Those having complaints of reeling sensation should not

practise it.
• Avoid performing this asana if knee

joints and ankle joints are having
pain and stiffness.

Vrikshasana
(Tree Posture)

This is a balancing asana. The Sanskrit
word vriksha means ‘tree’, thus, this is
the ‘ Tree Posture’. In the imagination
of the tree, foot seems as a roots, leg is
the trunk, arms as the branches and
leaves, head as top of the tree, all make
the posture in the shape of a tree.

Yoga for Health 19

Let us perform the Vrikshasana by following the steps
given below:
Starting position: Stand with the feet together and the arms
by the sides and gaze in front.
1. Bend the right leg at the knee. Keep the sole of the right

foot as high as possible in the inside of the left leg thigh
(heel upwards and toes downwards).

2. Balancing on the left foot, raise both the arms over the
head and joining the palms together or may bring both
the arms in the front of the chest with palms joined
together (Namaskara posture). Hold the position for
10–15 seconds.

Releasing position:

3. Take both the arms down by the side of the body.
4. Bring down the right leg on the floor and stand erect.
5. Repeat the procedure from left leg.

Remember the following points:

Do’s Don’ts

• Attention should be focused • Do not bend the body in the
on any fix point, in front. final posture.
• Try maintaining the balance
of the body on one leg.

Benefits

• Regular practice of this posture will help in developing
concentration among students.

• Regular practice of the Vrikshasana improves balance
and coordination of body.

• It improves blood circulation.
• It tones up muscles of the legs.

2 0 Yoga : A Healthy Way of Living

Limitations
• Person having reeling sensation should not practise this

asana.

Utkatasana

In Sanskrit ut means ‘raised’ and kata
refers to ‘hips’. This asana is also a
balancing posture. The posture is
known as utkatasana because in this
asana, the hips are kept raised.

Let us perform the Utkatasana by
following the steps given below:
Starting position: Stand erect placing
both the feet firmly on the floor.
1. Make a comfortable distance

between the feet, about 8-12 inches.
2. Raise both the arms in front, up to

shoulder level and palms should
be facing downward.
3. Raising the heels stand on the toes
and slowly sit on the toes.
4. Hands should be placed on the
respective knees. Maintain the
position for 5-10 seconds.
Releasing position:
5. Balancing the body, keep the arms
on the floor.
6. Maintaining the balance, slowly
stand erect on the toes and raise
both the arms in front, up to
shoulder level.

Yoga for Health 21

7. Place the heels on the floor. Bring the hands by the side
of the thighs and feet together.

8. Stand erect with placing both the feet firmly on the
floor.

Remember the following points:

Do’s Don’ts
• Maintain the balance while • Do not put the body weight
taking and releasing the on heels.
posture. • Do not bend forward.
• In the final posture, upper
part of the body should
remain erect.
• In the final posture,
weight should be taken by
hamstring muscles.

Benefits
• It enhances the mobility of the knee joints, ankle joints

and hip joints.
• It strengthens the muscles of the legs (hamstring and

calf ) , the arms, biceps, shoulder, the pelvis and the
lower back.
• It reduces the fat in the waist and hip joint and makes
good figure of the body. This helps in enhancing self-
esteem.
• It improves functioning of digestive system.

Limitations
• Those having complaints of reeling sensation should not

practise it.
• Avoid performing the asana if knee joints and ankle

joints are having pain and stiffness.

2 2 Yoga : A Healthy Way of Living

Vajrasana

This is a meditative posture. It
is the only asana which can be
practised immediately after taking
meals.

Let us perform the Vajrasana
by following the steps given below:
Starting position: Sit with legs
extended together, hands by the
side of the body, resting on the
ground.
1. Fold the left leg at the knee

and place the foot under the
left buttock.
2. Similarly, fold the right leg and place the foot under the
right buttock.
3. Place both the heels so that the big toes overlap each
other.
4. Position the buttocks in the space between the heels.
5. Keep the hands on respective knees.
6. Keep spine erect, gaze in front or close the eyes. Initially
you can stay for 10–15 seconds.

Yoga for Health 23

Releasing position:
7. While returning to the original position, bend a little

towards right side, take out your left leg and extend it.
8. Similarly, extend your right leg and keep arms on the

sides of the body.
R eturn to the original position.

Remember the following points:

Do’s Don’ts or
• In the final posture spine • Do not bend forward
must be erect. backward.
• Heels should be outside and
buttocks should be resting
on the heels.

Benefits
• It is a meditative posture and helps in concentration.
• It improves our digestive system.
• This strengthens muscles of thighs and calf.

Limitations
Those suffering from chronic
knee pain should not practise
Vajrasana.

Swastikasana
(Auspicious Posture)

The Sanskrit word Swastika is
normally considered to be an
amalgamation of the words su
and asati. Su means ‘good’ and

2 4 Yoga : A Healthy Way of Living

asti means ‘being’. Thus, Swastika would mean well-being.
Swastika is considered an auspicious sign in Indian culture.
It is a symbol of goodness.
Let us perform the Swastikasana by following the steps
given below:
Starting position: Sit erect with legs extended together.
1. Set left heel against the right groin.

2. Set right heel to the left groin.
3. Insert toes in between thighs and calves. Sit erect

keeping the spine straight. Keep hands in jnana mudra
on knees. For forming jnana mudra, bent the index
fingers and join the tip of the index finger with tip of
the thumb. This is known as Swastikasana. Maintain
the position for 10 seconds.
Releasing position:
4. Release the hands and keep them on floor by the sides
of the body.
5. Extend the right leg back to the position.
6. Extend the left leg back to the position.
7. Sit in the starting position.
Repeat the posture by changing the sequence of legs.

Yoga for Health 25

Remember the following points:

Do’s Don’ts
• In the final posture, spine • Do not apply undue force to
must be erect. assume the posture.
• Adjust the feet in such a • Do not bend backward.
way that the knees are kept
on the ground.

Benefits
• It helps in concentration of mind.
• It strengthens ankle joints.
• This posture helps to increase flexibility in knee joints

and ankle joints.
Limitations
• Avoid this asana if suffering from sciatica or pain in

knee joints and ankle joints.

Ardhapadmasana
(Half Lotus Posture)

Ardhapadmasana also is a
meditative posture. This is
done by arranging one foot
on the opposite thigh and
the other foot under the
opposite thigh. It is called
ardhapadmasana or half-
lotus posture because half
the technique of padmasana
is employed in this posture.

2 6 Yoga : A Healthy Way of Living

Let us perform the asana by following the steps given
below:
Starting position: Sit with legs extended together, i.e., long
sitting posture.
1. Fold the right leg in the knee and place the sole of right

foot against inside of left thigh.
2. Fold the left leg at the knee and place the left foot on

the top of right thigh.
3. Place the hands on the respective knees in jnana mudra

and maintain the pose for a comfortable time. This
asana may be continued for any length of time.

Releasing position:
4. Release the jnana mudra and keep the hands by the

sides of the body.
5. Extend the left leg back to the position.
6. Extend the right leg and sit in long sitting posture.
Now repeat it by changing the position of legs.

Remember the following points:

Do’s Don’ts
• In the final posture spine • Do not apply undue force to
must be erect. assume the posture.
• Adjust the feet in such a • Do not bend at the back.
way that the knees are kept
on the ground.

Benefits
• It promotes blood supply in pelvic area, beneficially

affecting the organs of that area.
• This posture helps to promote better concentration.
• It removes mental and physical fatigue. This helps in

developing harmony in body and mind.

Yoga for Health 27

Limitations
• Avoid performing this asana if suffering from sciatica or

pain in knee joints and ankle joints.

Niralamba Bhujangasana
(Cobra Posture)

This is a modified simple
form of Bhujangasana.
Bhujanga in Sanskrit
means cobra (snake). In
this asana, the body looks like a cobra, hence it is called
Bhujangasana.

Let us do this asana by following the steps given below:
Starting position: Lie
flat on the stomach
with toes and
heels kept together
and forehead on
the ground. Arms
stretched up over the head.
1. Inhaling slowly raise head, chin, neck, shoulders and

chest up to the navel with the support of the forearms.
2. Raise your head upwards, allowing it to bend backwards.
3. Now bend arms at the elbows, keep wrists together with

open palms.
4. Place your chin in the palms. Just like face is resting

in the cushion of palms. Maintain the position for 10
seconds.

Releasing position:
5. Unfold the arms back.
6. Exhaling lower chest, shoulders and head down to the

floor. Relax in starting position.

2 8 Yoga : A Healthy Way of Living

Remember the following points:

Do’s Don’ts
• Breathe comfortably. • Do not apply undue force to
• Practise this asana as assume the posture.
per the optimal capacity • When bending the body
without any discomfort. backwards, be sure not to
make any violent jerks, as
this may injure muscles.

Benefits
• It helps in removing pain of the neck and jaws.
• This posture give rests to the body and keeps the spine

and neck healthy.
• It also maintains flexibility of backbone and gives exercise

to nerves attached to the spine.
• It is very useful in asthma.
• It helps to attain relaxation of mind and body.
Limitations
• Avoid practice in case of hernia and abdominal pain.

Ardhashalabhasana
(Half Locust Posture)

This posture is a simple modification of the original
posture named as shalabhasana. In Sanskrit, shalabha
means ‘locust’. In shalabhasana, the body resembles
the shape of a locust. In Ardhashalabhasana half the

Yoga for Health 29

technique of Shalabhasana is employed hence, it is called
Ardhashalabhasana.

Let us perform Ardhashalabhasana following steps as
given below:
Starting position: Lie prone, i.e., on stomach with chin
resting on the ground, the arms extended along the body
and the legs fully stretched.
1. Keeping the knee straight, raise the right leg from the

ground as high as possible and maintain the posture
comfortably for 5-10 seconds.
Releasing Position:
2. Lower the raised leg to the ground slowly.
3. Similarly raise the left leg slowly to the maximum and
maintain the posture for some time (5-10 seconds).
While releasing the posture lower the raised leg to the
ground and relax.

Remember the following points:

Do’s Don’ts
• The legs should be raised • Avoid bending the knees
only to the point where the while raising the legs
pelvic does not tilt. alternately.
• The chin should be kept on • Do not push yourself too
the ground throughout. much.
• Jerk and unbearable strains
should be avoided.

Benefits
• It strengthens the back muscles of the legs.

3 0 Yoga : A Healthy Way of Living

• It improves the tone of the abdominal organs.
• Shalabhasana is a good exercise for the legs, thighs,

buttocks, the lower abdomen and wrists.
Limitations
• Person suffering from ulcer in stomach, hernia, weak

lungs and cardiac complaints, high blood pressure
should consult yoga expert before practising this asana.

Makarasana (Crocodile Posture)

Makarasana is a relaxative posture. The posture is called
Makarasana as the body in this asana resembles the shape
of makara. In Sanskrit makara means crocodile.

Let us perform Makarasana following the steps as given
below:
Starting position: Take prone lying position.
1. Keep the legs at a comfortable distance with heels inside

and toes pointing outward and the ankles resting on
the ground.
2. Fold the arms at elbows. Hold the opposite shoulders
with the hands. The elbows are kept one on the other.
3. Place the head on the cushion of the arms and breathe
normally.

Yoga for Health 31

Releasing position:
4. Remove the right hand from the left shoulder and place

it along the right side of the body.
5. Remove the left hand from the right shoulder and place

it along the left side of the body.
6. Reduce the distance between the feet and take starting

position

Remember the following points:

Do’s Don’ts
• Both elbows can be kept • Do not press the chest

slightly apart if found on the ground so that
difficult to put one on the the breathing becomes
other. uncomfortable.

Benefits
• It relaxes body and mind both.
• It reduces anxiety and stress.
• It is beneficial for respiratory organs as well as for

digestive organs.
• It improves blood circulation in whole body.

Limitations
• Those having complaint of obesity and cardiac problems

should avoid this practice.

Uttanapadasana

In Sanskrit uttana means ‘raised’ and Pada means ‘leg’. In
this asana, legs are raised hence the name of the asana is
uttanapadasana. This is a traditional posture.

It can be practised by raising one leg at a time or by
raising both legs simultaneously.

3 2 Yoga : A Healthy Way of Living

Let us perform Uttanapadasana following steps as given
below:
Ek-Pada Uttanasana
Starting position: Lie on back (supine) with legs together,
hands by the side of the body, palms placed on floor.
1. Inhaling, slowly raise the left leg at 30°, 45° and upto

60° angle and maintain the posture for 5-10 seconds.
Releasing position:
2. Lower down the leg slowly at 45° and 30° come back on

the floor while exhaling.
Practise with right leg in a similar way.
Dvi-Pada Uttanasana
1. Starting position: Lie

supine with legs together,
hands by the side of the
body, palms placed on
floor.
2. Inhaling, raise slowly both the legs at 30°, 45° and upto
600 angle and maintain the posture for 5-10 seconds.

Releasing position:
3. While exhaling slowly lower down both the legs at 45°and

30° angle and then to the floor.

Yoga for Health 33

Remember the following points:

Do’s Don’ts
• It causes pressure and • Do not bend legs at

contraction at the lower knees while raising them
abdomen, hence practise upward.
carefully. • Do not shake the body and
• Keep the trunk and head avoid jerky movement.
straight on the floor.
• Keep the arms, legs and
shoulders relaxed.

Benefits
• It is beneficial in constipation, indigestion, nervous

weakness and diabetes.
• It strengthens the abdominal muscles.
• It balances the navel centre (nabhimandal  ).
Limitations
• Do not practise with both legs if suffering from back

complaints.

Pawanamuktasana

The Sanskrit word
pawana means ‘air’
or ‘ wind’ and mukta
means ‘ freedom’ or
‘release’. This is called
as the ‘ wind relieving
posture’ as it assists
in releasing trapped
digestive gas from
the stomach and
intestines.

3 4 Yoga : A Healthy Way of Living

Let us perform Pawanamuktasana by following steps
as given below:
Starting position: Lie supine with legs together and hands
kept by the sides of the body, palms resting on the floor.
1. Inhaling, fold both the legs at the knee over the belly.
2. Hold the knees with the interlocked arms and press

them on the belly.
3. While exhaling, raise the head and let the chin touch

the knees.

Releasing position:
4. Bring the head down cautiously.
5. Release the interlocked arms and bring them on the

floor.
6. Exhaling, unfold the legs back on the floor.
7. Bring legs together, hands by the side of the body,

palms placed on floor and relax.

Remember the following points:

Do’s Don’ts
• It causes pressure and • Don’t shake the body and
contraction at the lower avoid jerky movement.
abdomen, hence practise it • Do not get disheartened in
carefully. initial stage.
• Knees should be together • Do not bend the head if
while pressing against the suffering from spondylitis
chest.

Benefits
• This asana helps to increase digestive power.

Yoga for Health 35

• It helps to deal constipation by stimulating the abdominal
region.

• It helps in releasing trapped gas from the stomach.
• It helps to dissolve extra fat deposited in the abdominal

region.

Limitations
• Do not practise, if suffering from severe back pain or

abdominal injuries.

Shavasana (Corpse Posture)

It is a traditional relaxing posture. The posture is called
shavasana as it resembles a dead body. In Sanskrit, shava
means a ‘dead body’.

Let us perform Shavasana by following steps as given
below:
Starting position: Lie supine on the floor, legs apart at a
comfortable distance and hands kept at a distance of about
six inches from the body.

1. Keep palms upwards, fingers naturally flexed and eyes
closed.

2. Breathing should be very slow. Nobody knows that you
are taking breath from a distance of 8–2 inches. Head
should remain straight.

3 6 Yoga : A Healthy Way of Living

Remember the following points:

Do’s Don’ts
• Take a comfortable supine • Do not tense any part of the
position which offers least body, hence loosen entire
resistance to the gravity. frame of the body.
• Continue focussing on the • Do not move the body parts
natural breathing. during the practice.
• Let the breathing be as • Do not pay attention to the
natural as possible with thoughts and feeling.
attention on the abdominal • Do not tilt the head to the
movements and also on the left or right.
sensations of the touch of • Do not be impatient during
air within the nose walls. the practice.
• Keep the eyes closed
throughout the practice.

Benefits
• It reduces anxiety, fatigue and stress.
• It relaxes the muscles.
• It induces feeling of freshness.
• Shavasana relaxes rigid nerves, boosts up energy level

and develops harmony, as well as calmness in the body.

Limitations
• Do not practise if someone is having low blood pressure

or depression.

Breathing

Breathing with Awareness
Breathing is an important process. It is vital to our life.
Breathing consists of inhalation and exhalation. You know
that through inhalation, we take the oxygen in and through
exhalation we throw the carbon-di-oxide out. This process