NCERT Textbook: Personality Development Through Yoga | Health and Physical Education for Class 9 PDF Download

 Page 1


9.1 IntroductIon Development of personality is an important issue. Personality 
starts developing since birth, but it assumes great importance 
during adolescence, when reorganisation of personality takes 
place. 
Personality is a very common term which is used in our 
day-to-day life. It tells us what type of person one is. We know 
that each person generally behaves consistently in most of the 
situations. The examples of this consistency can be seen in 
a person who remains friendly or a person who is generally 
kind or helpful in most situations. Such a consistent pattern of 
behaviour is termed as personality. It can be called as the sum 
total of behaviour that includes attitudes, emotions, thoughts, 
habits and traits. This pattern of behaviour is characteristic to 
an individual. 
There are various dimensions of personality. These 
dimensions are related to physical, emotional, intellectual, 
social and spiritual aspects of our behaviour. For a holistic 
personality development, yoga plays an important role.
9.2 Yoga and PersonalItY d eveloPment Yogic practices are found effective for development of all 
dimensions of personality. 
Let us talk about the yogic practices that influences 
development of different dimensions of personality.
Yoga and Physical Dimension of Personality: Physical 
dimension is related to our body. It means that all organs and 
systems of our body should be properly developed and function. 
It implies a healthy body without any disease. Yogic practices 
like asana, pranayama, and bandha play a beneficial role in 
physical development of children. There is a series of asanas 
and pranayamas which help to improve the functioning of the 
body.
Yoga and Emotional Dimension of Personality: Yogic practices 
are effective for development of emotional dimension related to 
our feelings, attitudes and emotions. There are two kinds of  
emotions : positive and negative. For example love, kindness 
are positive emotions, while anger and fear (exam phobia) are 
Personality 
Development Through 
Yoga
9
Page 2


9.1 IntroductIon Development of personality is an important issue. Personality 
starts developing since birth, but it assumes great importance 
during adolescence, when reorganisation of personality takes 
place. 
Personality is a very common term which is used in our 
day-to-day life. It tells us what type of person one is. We know 
that each person generally behaves consistently in most of the 
situations. The examples of this consistency can be seen in 
a person who remains friendly or a person who is generally 
kind or helpful in most situations. Such a consistent pattern of 
behaviour is termed as personality. It can be called as the sum 
total of behaviour that includes attitudes, emotions, thoughts, 
habits and traits. This pattern of behaviour is characteristic to 
an individual. 
There are various dimensions of personality. These 
dimensions are related to physical, emotional, intellectual, 
social and spiritual aspects of our behaviour. For a holistic 
personality development, yoga plays an important role.
9.2 Yoga and PersonalItY d eveloPment Yogic practices are found effective for development of all 
dimensions of personality. 
Let us talk about the yogic practices that influences 
development of different dimensions of personality.
Yoga and Physical Dimension of Personality: Physical 
dimension is related to our body. It means that all organs and 
systems of our body should be properly developed and function. 
It implies a healthy body without any disease. Yogic practices 
like asana, pranayama, and bandha play a beneficial role in 
physical development of children. There is a series of asanas 
and pranayamas which help to improve the functioning of the 
body.
Yoga and Emotional Dimension of Personality: Yogic practices 
are effective for development of emotional dimension related to 
our feelings, attitudes and emotions. There are two kinds of  
emotions : positive and negative. For example love, kindness 
are positive emotions, while anger and fear (exam phobia) are 
Personality 
Development Through 
Yoga
9
 Health and Physical Education — Class IX
negative emotions. Similarly, our feelings and attitudes may 
be positive and negative. For emotional development, positive 
feelings, attitudes and emotions should be developed and 
negative ones should be controlled, as the negative attitudes 
and emotions work as a mental block for the development 
of personality. Yoga plays a critical role in development of 
positive emotions. It  brings emotional stability. It helps to 
control negative emotions. Yogic practices such as yama, 
niyama, asana, pranayama, pratyahara and meditation help 
in emotional management. For example, the principle of  
non-violence will protect us from negative emotions and 
develop positive feelings of love and kindness. Similarly, other 
principles of yama and niyama will help to develop positive 
emotions and attitudes in our personal and social life and 
therefore help in the management of emotions. 
Yoga and Intellectual Dimension of Personality: Intellectual 
development is related to the development of our mental abilities 
and processes such as critical thinking, memory, perception, 
decision making, imagination, creativity, etc.  Development of 
this dimension is very important as it enables us to learn new 
things and acquire knowledge and skills. Yogic practices such 
as asana, pranayama, dharana, dhyana (meditation) help to 
develop concentration, memory and thereby help in intellectual 
development.
Yoga and Social Dimension of Personality: Primary 
socialisation, probably the most important aspect of the 
personality development takes place during infancy, usually 
within the family. By responding to the approval and disapproval 
of parents and grandparents and imitating their examples, the 
child learns the language and many of the basic behaviour 
patterns of her/his society. The process of socialisation is not 
limited to childhood, but continues throughout life and  teach 
the growing child and adolescent about the norms and rules of 
the society in which she/he lives . Some key elements of this 
process include respect for others, listening carefully to other 
persons, being interested in them, and voicing your thoughts 
and feelings politely, honestly and clearly so that you can be 
easily heard and understood. Principles of yama include these 
key elements and are very important as these help us in the 
betterment of our relationships with our friends, parents, 
teachers and others.
Yoga and Spiritual Dimension of Personality: This dimension 
is related to the development of values. It is also concerned 
with self-actualisation which is related to recognising one’s 
potential and developing them to the maximum. Proper 
Page 3


9.1 IntroductIon Development of personality is an important issue. Personality 
starts developing since birth, but it assumes great importance 
during adolescence, when reorganisation of personality takes 
place. 
Personality is a very common term which is used in our 
day-to-day life. It tells us what type of person one is. We know 
that each person generally behaves consistently in most of the 
situations. The examples of this consistency can be seen in 
a person who remains friendly or a person who is generally 
kind or helpful in most situations. Such a consistent pattern of 
behaviour is termed as personality. It can be called as the sum 
total of behaviour that includes attitudes, emotions, thoughts, 
habits and traits. This pattern of behaviour is characteristic to 
an individual. 
There are various dimensions of personality. These 
dimensions are related to physical, emotional, intellectual, 
social and spiritual aspects of our behaviour. For a holistic 
personality development, yoga plays an important role.
9.2 Yoga and PersonalItY d eveloPment Yogic practices are found effective for development of all 
dimensions of personality. 
Let us talk about the yogic practices that influences 
development of different dimensions of personality.
Yoga and Physical Dimension of Personality: Physical 
dimension is related to our body. It means that all organs and 
systems of our body should be properly developed and function. 
It implies a healthy body without any disease. Yogic practices 
like asana, pranayama, and bandha play a beneficial role in 
physical development of children. There is a series of asanas 
and pranayamas which help to improve the functioning of the 
body.
Yoga and Emotional Dimension of Personality: Yogic practices 
are effective for development of emotional dimension related to 
our feelings, attitudes and emotions. There are two kinds of  
emotions : positive and negative. For example love, kindness 
are positive emotions, while anger and fear (exam phobia) are 
Personality 
Development Through 
Yoga
9
 Health and Physical Education — Class IX
negative emotions. Similarly, our feelings and attitudes may 
be positive and negative. For emotional development, positive 
feelings, attitudes and emotions should be developed and 
negative ones should be controlled, as the negative attitudes 
and emotions work as a mental block for the development 
of personality. Yoga plays a critical role in development of 
positive emotions. It  brings emotional stability. It helps to 
control negative emotions. Yogic practices such as yama, 
niyama, asana, pranayama, pratyahara and meditation help 
in emotional management. For example, the principle of  
non-violence will protect us from negative emotions and 
develop positive feelings of love and kindness. Similarly, other 
principles of yama and niyama will help to develop positive 
emotions and attitudes in our personal and social life and 
therefore help in the management of emotions. 
Yoga and Intellectual Dimension of Personality: Intellectual 
development is related to the development of our mental abilities 
and processes such as critical thinking, memory, perception, 
decision making, imagination, creativity, etc.  Development of 
this dimension is very important as it enables us to learn new 
things and acquire knowledge and skills. Yogic practices such 
as asana, pranayama, dharana, dhyana (meditation) help to 
develop concentration, memory and thereby help in intellectual 
development.
Yoga and Social Dimension of Personality: Primary 
socialisation, probably the most important aspect of the 
personality development takes place during infancy, usually 
within the family. By responding to the approval and disapproval 
of parents and grandparents and imitating their examples, the 
child learns the language and many of the basic behaviour 
patterns of her/his society. The process of socialisation is not 
limited to childhood, but continues throughout life and  teach 
the growing child and adolescent about the norms and rules of 
the society in which she/he lives . Some key elements of this 
process include respect for others, listening carefully to other 
persons, being interested in them, and voicing your thoughts 
and feelings politely, honestly and clearly so that you can be 
easily heard and understood. Principles of yama include these 
key elements and are very important as these help us in the 
betterment of our relationships with our friends, parents, 
teachers and others.
Yoga and Spiritual Dimension of Personality: This dimension 
is related to the development of values. It is also concerned 
with self-actualisation which is related to recognising one’s 
potential and developing them to the maximum. Proper 
Personality Development through Yoga  
development of this dimension helps the person to realise one’s 
true identity. For spiritual development, yama, niyama, 
pratyahara and dhyana (meditation) are helpful. Yama and 
niyama help to develop our moral values while pranayama, 
and meditation help us to realise our true self. Introspection is  
very effective for the development of ‘self’.
9.3 YogIc PractIces for PersonalItY d eveloPment In the following section, we will discuss some yogic practices 
which contribute to the development of various dimensions of 
personality.
We begin with Surya Namaskara. Prepare the body by 
performing yogic micro practices.
9.3.1 Surya Namaskara (Sun Salutation) 
Surya means ‘sun’ and namaskara means ‘salutation’ or 
‘bowing down’.  It consist of 12 postures. The regular practice of 
surya namaskara helps improve blood circulation throughout 
the body and maintain health, and thereby helps one to remain 
disease-free. Postures practised during surya namaskara act as 
a good link between warm-ups and asanas. Surya namaskara 
should preferably be done at the time of sunrise. It can be 
done any time on an empty stomach. However, morning is 
considered to be the best time for it. Adolescents should start 
doing surya namaskara daily to have healthy body and mind.
Yama (Restraint) and Niyama (Observance)
Yama and Niyama are  principles which need to be adopted 
always in our day-to-day life. These can be considered as 
the universal codes of conduct that help us in following high 
standards in our personal and social life. Principles of yama 
are concerned with one’s social life; while the principles of 
niyama are concerned with one’s personal life. Yama and 
niyama are part of Ashtanga yoga.
The five principles of yama are: Ahimsa (non-violence), 
Satya (truthfulness); Asteya (non-stealing); Brahmcharya 
(abstinence) and Aparigraha (non-collectiveness).
The five principles of niyama are: Shaucha (cleanliness); 
Santosha (satisfaction); Tapas (austerity); Swadhyaya 
(study of good literature and knowing about the 'self') and 
Ishwarpranidhana (dedication to the God/Supreme power).
Page 4


9.1 IntroductIon Development of personality is an important issue. Personality 
starts developing since birth, but it assumes great importance 
during adolescence, when reorganisation of personality takes 
place. 
Personality is a very common term which is used in our 
day-to-day life. It tells us what type of person one is. We know 
that each person generally behaves consistently in most of the 
situations. The examples of this consistency can be seen in 
a person who remains friendly or a person who is generally 
kind or helpful in most situations. Such a consistent pattern of 
behaviour is termed as personality. It can be called as the sum 
total of behaviour that includes attitudes, emotions, thoughts, 
habits and traits. This pattern of behaviour is characteristic to 
an individual. 
There are various dimensions of personality. These 
dimensions are related to physical, emotional, intellectual, 
social and spiritual aspects of our behaviour. For a holistic 
personality development, yoga plays an important role.
9.2 Yoga and PersonalItY d eveloPment Yogic practices are found effective for development of all 
dimensions of personality. 
Let us talk about the yogic practices that influences 
development of different dimensions of personality.
Yoga and Physical Dimension of Personality: Physical 
dimension is related to our body. It means that all organs and 
systems of our body should be properly developed and function. 
It implies a healthy body without any disease. Yogic practices 
like asana, pranayama, and bandha play a beneficial role in 
physical development of children. There is a series of asanas 
and pranayamas which help to improve the functioning of the 
body.
Yoga and Emotional Dimension of Personality: Yogic practices 
are effective for development of emotional dimension related to 
our feelings, attitudes and emotions. There are two kinds of  
emotions : positive and negative. For example love, kindness 
are positive emotions, while anger and fear (exam phobia) are 
Personality 
Development Through 
Yoga
9
 Health and Physical Education — Class IX
negative emotions. Similarly, our feelings and attitudes may 
be positive and negative. For emotional development, positive 
feelings, attitudes and emotions should be developed and 
negative ones should be controlled, as the negative attitudes 
and emotions work as a mental block for the development 
of personality. Yoga plays a critical role in development of 
positive emotions. It  brings emotional stability. It helps to 
control negative emotions. Yogic practices such as yama, 
niyama, asana, pranayama, pratyahara and meditation help 
in emotional management. For example, the principle of  
non-violence will protect us from negative emotions and 
develop positive feelings of love and kindness. Similarly, other 
principles of yama and niyama will help to develop positive 
emotions and attitudes in our personal and social life and 
therefore help in the management of emotions. 
Yoga and Intellectual Dimension of Personality: Intellectual 
development is related to the development of our mental abilities 
and processes such as critical thinking, memory, perception, 
decision making, imagination, creativity, etc.  Development of 
this dimension is very important as it enables us to learn new 
things and acquire knowledge and skills. Yogic practices such 
as asana, pranayama, dharana, dhyana (meditation) help to 
develop concentration, memory and thereby help in intellectual 
development.
Yoga and Social Dimension of Personality: Primary 
socialisation, probably the most important aspect of the 
personality development takes place during infancy, usually 
within the family. By responding to the approval and disapproval 
of parents and grandparents and imitating their examples, the 
child learns the language and many of the basic behaviour 
patterns of her/his society. The process of socialisation is not 
limited to childhood, but continues throughout life and  teach 
the growing child and adolescent about the norms and rules of 
the society in which she/he lives . Some key elements of this 
process include respect for others, listening carefully to other 
persons, being interested in them, and voicing your thoughts 
and feelings politely, honestly and clearly so that you can be 
easily heard and understood. Principles of yama include these 
key elements and are very important as these help us in the 
betterment of our relationships with our friends, parents, 
teachers and others.
Yoga and Spiritual Dimension of Personality: This dimension 
is related to the development of values. It is also concerned 
with self-actualisation which is related to recognising one’s 
potential and developing them to the maximum. Proper 
Personality Development through Yoga  
development of this dimension helps the person to realise one’s 
true identity. For spiritual development, yama, niyama, 
pratyahara and dhyana (meditation) are helpful. Yama and 
niyama help to develop our moral values while pranayama, 
and meditation help us to realise our true self. Introspection is  
very effective for the development of ‘self’.
9.3 YogIc PractIces for PersonalItY d eveloPment In the following section, we will discuss some yogic practices 
which contribute to the development of various dimensions of 
personality.
We begin with Surya Namaskara. Prepare the body by 
performing yogic micro practices.
9.3.1 Surya Namaskara (Sun Salutation) 
Surya means ‘sun’ and namaskara means ‘salutation’ or 
‘bowing down’.  It consist of 12 postures. The regular practice of 
surya namaskara helps improve blood circulation throughout 
the body and maintain health, and thereby helps one to remain 
disease-free. Postures practised during surya namaskara act as 
a good link between warm-ups and asanas. Surya namaskara 
should preferably be done at the time of sunrise. It can be 
done any time on an empty stomach. However, morning is 
considered to be the best time for it. Adolescents should start 
doing surya namaskara daily to have healthy body and mind.
Yama (Restraint) and Niyama (Observance)
Yama and Niyama are  principles which need to be adopted 
always in our day-to-day life. These can be considered as 
the universal codes of conduct that help us in following high 
standards in our personal and social life. Principles of yama 
are concerned with one’s social life; while the principles of 
niyama are concerned with one’s personal life. Yama and 
niyama are part of Ashtanga yoga.
The five principles of yama are: Ahimsa (non-violence), 
Satya (truthfulness); Asteya (non-stealing); Brahmcharya 
(abstinence) and Aparigraha (non-collectiveness).
The five principles of niyama are: Shaucha (cleanliness); 
Santosha (satisfaction); Tapas (austerity); Swadhyaya 
(study of good literature and knowing about the 'self') and 
Ishwarpranidhana (dedication to the God/Supreme power).
 Health and Physical Education — Class IX
Let us perform surya namaskar by following the steps 
given below:
1. Stand erect with legs together and hands by the sides of 
the body. Bring both the arms to the chest with palms 
together in the prayer posture (Namaskarasana).
2. Inhaling, raise both the arms above the head. Stretching 
bend the trunk backwards (Hastottanasana).
3. Exhaling, bend the trunk forward and place the 
hands on the floor besides the feet and forehead near 
the knees (Padahastasana).
4. Inhaling, stretch the right leg backward 
and bend the left leg at the knee. Tilt the head 
backward and, look up while arching the spine 
(Ashwasanchalanasana).
5. Stretch the left foot backward by the side of right 
foot, lower your head and move buttocks upwards. 
Keep arms and legs straight and heels on the floor 
(Parvatasana).
6. Lower the knees, chest and chin to the floor. Keep 
the hips slightly up. The toes, knees, chest, hands 
and chin should be touching the floor (Ashtanga 
namaskara).
7. Lower the hips. Raise the head and torso up 
to the navel region. Bend the head backwards 
(Bhujangasana).
1. 2. 3.
4. 
5.
Page 5


9.1 IntroductIon Development of personality is an important issue. Personality 
starts developing since birth, but it assumes great importance 
during adolescence, when reorganisation of personality takes 
place. 
Personality is a very common term which is used in our 
day-to-day life. It tells us what type of person one is. We know 
that each person generally behaves consistently in most of the 
situations. The examples of this consistency can be seen in 
a person who remains friendly or a person who is generally 
kind or helpful in most situations. Such a consistent pattern of 
behaviour is termed as personality. It can be called as the sum 
total of behaviour that includes attitudes, emotions, thoughts, 
habits and traits. This pattern of behaviour is characteristic to 
an individual. 
There are various dimensions of personality. These 
dimensions are related to physical, emotional, intellectual, 
social and spiritual aspects of our behaviour. For a holistic 
personality development, yoga plays an important role.
9.2 Yoga and PersonalItY d eveloPment Yogic practices are found effective for development of all 
dimensions of personality. 
Let us talk about the yogic practices that influences 
development of different dimensions of personality.
Yoga and Physical Dimension of Personality: Physical 
dimension is related to our body. It means that all organs and 
systems of our body should be properly developed and function. 
It implies a healthy body without any disease. Yogic practices 
like asana, pranayama, and bandha play a beneficial role in 
physical development of children. There is a series of asanas 
and pranayamas which help to improve the functioning of the 
body.
Yoga and Emotional Dimension of Personality: Yogic practices 
are effective for development of emotional dimension related to 
our feelings, attitudes and emotions. There are two kinds of  
emotions : positive and negative. For example love, kindness 
are positive emotions, while anger and fear (exam phobia) are 
Personality 
Development Through 
Yoga
9
 Health and Physical Education — Class IX
negative emotions. Similarly, our feelings and attitudes may 
be positive and negative. For emotional development, positive 
feelings, attitudes and emotions should be developed and 
negative ones should be controlled, as the negative attitudes 
and emotions work as a mental block for the development 
of personality. Yoga plays a critical role in development of 
positive emotions. It  brings emotional stability. It helps to 
control negative emotions. Yogic practices such as yama, 
niyama, asana, pranayama, pratyahara and meditation help 
in emotional management. For example, the principle of  
non-violence will protect us from negative emotions and 
develop positive feelings of love and kindness. Similarly, other 
principles of yama and niyama will help to develop positive 
emotions and attitudes in our personal and social life and 
therefore help in the management of emotions. 
Yoga and Intellectual Dimension of Personality: Intellectual 
development is related to the development of our mental abilities 
and processes such as critical thinking, memory, perception, 
decision making, imagination, creativity, etc.  Development of 
this dimension is very important as it enables us to learn new 
things and acquire knowledge and skills. Yogic practices such 
as asana, pranayama, dharana, dhyana (meditation) help to 
develop concentration, memory and thereby help in intellectual 
development.
Yoga and Social Dimension of Personality: Primary 
socialisation, probably the most important aspect of the 
personality development takes place during infancy, usually 
within the family. By responding to the approval and disapproval 
of parents and grandparents and imitating their examples, the 
child learns the language and many of the basic behaviour 
patterns of her/his society. The process of socialisation is not 
limited to childhood, but continues throughout life and  teach 
the growing child and adolescent about the norms and rules of 
the society in which she/he lives . Some key elements of this 
process include respect for others, listening carefully to other 
persons, being interested in them, and voicing your thoughts 
and feelings politely, honestly and clearly so that you can be 
easily heard and understood. Principles of yama include these 
key elements and are very important as these help us in the 
betterment of our relationships with our friends, parents, 
teachers and others.
Yoga and Spiritual Dimension of Personality: This dimension 
is related to the development of values. It is also concerned 
with self-actualisation which is related to recognising one’s 
potential and developing them to the maximum. Proper 
Personality Development through Yoga  
development of this dimension helps the person to realise one’s 
true identity. For spiritual development, yama, niyama, 
pratyahara and dhyana (meditation) are helpful. Yama and 
niyama help to develop our moral values while pranayama, 
and meditation help us to realise our true self. Introspection is  
very effective for the development of ‘self’.
9.3 YogIc PractIces for PersonalItY d eveloPment In the following section, we will discuss some yogic practices 
which contribute to the development of various dimensions of 
personality.
We begin with Surya Namaskara. Prepare the body by 
performing yogic micro practices.
9.3.1 Surya Namaskara (Sun Salutation) 
Surya means ‘sun’ and namaskara means ‘salutation’ or 
‘bowing down’.  It consist of 12 postures. The regular practice of 
surya namaskara helps improve blood circulation throughout 
the body and maintain health, and thereby helps one to remain 
disease-free. Postures practised during surya namaskara act as 
a good link between warm-ups and asanas. Surya namaskara 
should preferably be done at the time of sunrise. It can be 
done any time on an empty stomach. However, morning is 
considered to be the best time for it. Adolescents should start 
doing surya namaskara daily to have healthy body and mind.
Yama (Restraint) and Niyama (Observance)
Yama and Niyama are  principles which need to be adopted 
always in our day-to-day life. These can be considered as 
the universal codes of conduct that help us in following high 
standards in our personal and social life. Principles of yama 
are concerned with one’s social life; while the principles of 
niyama are concerned with one’s personal life. Yama and 
niyama are part of Ashtanga yoga.
The five principles of yama are: Ahimsa (non-violence), 
Satya (truthfulness); Asteya (non-stealing); Brahmcharya 
(abstinence) and Aparigraha (non-collectiveness).
The five principles of niyama are: Shaucha (cleanliness); 
Santosha (satisfaction); Tapas (austerity); Swadhyaya 
(study of good literature and knowing about the 'self') and 
Ishwarpranidhana (dedication to the God/Supreme power).
 Health and Physical Education — Class IX
Let us perform surya namaskar by following the steps 
given below:
1. Stand erect with legs together and hands by the sides of 
the body. Bring both the arms to the chest with palms 
together in the prayer posture (Namaskarasana).
2. Inhaling, raise both the arms above the head. Stretching 
bend the trunk backwards (Hastottanasana).
3. Exhaling, bend the trunk forward and place the 
hands on the floor besides the feet and forehead near 
the knees (Padahastasana).
4. Inhaling, stretch the right leg backward 
and bend the left leg at the knee. Tilt the head 
backward and, look up while arching the spine 
(Ashwasanchalanasana).
5. Stretch the left foot backward by the side of right 
foot, lower your head and move buttocks upwards. 
Keep arms and legs straight and heels on the floor 
(Parvatasana).
6. Lower the knees, chest and chin to the floor. Keep 
the hips slightly up. The toes, knees, chest, hands 
and chin should be touching the floor (Ashtanga 
namaskara).
7. Lower the hips. Raise the head and torso up 
to the navel region. Bend the head backwards 
(Bhujangasana).
1. 2. 3.
4. 
5.
Personality Development through Yoga  
8. Lower the head and trunk to the floor, now raising the 
buttocks and straightening the arms, bring feet towards 
the head. Head should be between the arms. Come to 
the postion 5 (Parvatasana).
9. By bending the left leg, bring it to the front between the 
hands. Take the right leg behind with knee touching 
the floor. Keep palms on both the sides of the left foot 
and head tilted backward and back arched. Look up 
(Ashwasanchalanasana).
10. Exhaling, bring the right leg forward and keep it by the 
side of left leg. Keep the hands on the floor on sides of 
the feet and head near the knees (Padahastasana).
6. 7. 
8. 
10. 9.