Textbook: Introduction | Yoga: A Healthy Way of Living - Class 7 PDF Download

 Page 1


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. 
w hat 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. 
Page 2


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. 
w hat 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’.
i mpOrtance 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 – i ts h istOrY
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 
Page 3


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. 
w hat 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’.
i mpOrtance 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 – i ts h istOrY
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 p ractices 
• 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. 
Page 4


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. 
w hat 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’.
i mpOrtance 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 – i ts h istOrY
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 p ractices 
• 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.
Page 5


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. 
w hat 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’.
i mpOrtance 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 – i ts h istOrY
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 p ractices 
• 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.
c OmmOn YOgic p ractices 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.