Class 4 Physical Education NCERT Book Chapter 7 Yoga Sadhana

 Page 1


87
Chapter 7  
 
Yoga Sadhana
Introduction 
In Grade 3, we learnt asanas resembling a tree, 
snake, butterfly, mountain, and crocodile. Let us 
explore more postures that help us balance our 
body and mind.
Preparatory Practices
Have you seen singers preparing themselves before 
singing a song?
Similarly, preparatory exercises help loosen our 
joints and prepare our bodies making it easier and 
safer to perform yoga poses or asanas.
Here are a few preparatory practices
Have you ever tried to walk like a camel or only on 
your toes or like a crab?
Note: These preparatory practices are designed only 
to enhance students’ flexibility and strength for 
improved performance during yoga asana classes. 
They are not a part of traditional yoga practices.
Page 2


87
Chapter 7  
 
Yoga Sadhana
Introduction 
In Grade 3, we learnt asanas resembling a tree, 
snake, butterfly, mountain, and crocodile. Let us 
explore more postures that help us balance our 
body and mind.
Preparatory Practices
Have you seen singers preparing themselves before 
singing a song?
Similarly, preparatory exercises help loosen our 
joints and prepare our bodies making it easier and 
safer to perform yoga poses or asanas.
Here are a few preparatory practices
Have you ever tried to walk like a camel or only on 
your toes or like a crab?
Note: These preparatory practices are designed only 
to enhance students’ flexibility and strength for 
improved performance during yoga asana classes. 
They are not a part of traditional yoga practices.
Khel Yoga| Grade 4 88
Follow the instructions given below –
1. Camel Walk
StepS
Step 1: Stand on four limbs with your 
hips raised, forming an inverted 
V posture.
Step 2: Now, start walking like 
a camel. First, move  your right 
hand and left leg forward 
together, then move your left hand 
and right leg forward. Keep your knees straight 
and avoid bending them. Continue walking this 
way for a few minutes.
2. Toe Walk
StepS
Step 1: Stand with your legs 
together, interlock your fingers 
with palms facing out, and raise 
your hands above your head.
Step 2: Now, start walking on 
your toes, moving forward and 
backwards.
Page 3


87
Chapter 7  
 
Yoga Sadhana
Introduction 
In Grade 3, we learnt asanas resembling a tree, 
snake, butterfly, mountain, and crocodile. Let us 
explore more postures that help us balance our 
body and mind.
Preparatory Practices
Have you seen singers preparing themselves before 
singing a song?
Similarly, preparatory exercises help loosen our 
joints and prepare our bodies making it easier and 
safer to perform yoga poses or asanas.
Here are a few preparatory practices
Have you ever tried to walk like a camel or only on 
your toes or like a crab?
Note: These preparatory practices are designed only 
to enhance students’ flexibility and strength for 
improved performance during yoga asana classes. 
They are not a part of traditional yoga practices.
Khel Yoga| Grade 4 88
Follow the instructions given below –
1. Camel Walk
StepS
Step 1: Stand on four limbs with your 
hips raised, forming an inverted 
V posture.
Step 2: Now, start walking like 
a camel. First, move  your right 
hand and left leg forward 
together, then move your left hand 
and right leg forward. Keep your knees straight 
and avoid bending them. Continue walking this 
way for a few minutes.
2. Toe Walk
StepS
Step 1: Stand with your legs 
together, interlock your fingers 
with palms facing out, and raise 
your hands above your head.
Step 2: Now, start walking on 
your toes, moving forward and 
backwards.
Unit 3: Yoga 89
3. Crab Walk
StepS
Step 1: Sit on your buttocks with your hands 
placed behind, palms flat 
on the floor, and knees bent. Keep 
your feet flat on the ground and 
with a small gap between them.
Step 2: Lift your buttocks, 
while keeping your hands and feet on the ground.
Step 3: Now, slowly start walking backwards or 
forwards using your hands and feet. Begin with 
small steps and maintain your balance.
4.  Anguli Shakti Vikaasaka 
(Strengthening the Fingers)
StepS
Step 1: Stand with a little gap 
between your legs. 
Step 2: Stretch your arms 
forward. While inhaling, spread 
the fingers wide. While exhaling, 
compress your fingers.
5.   Manibandh Shakti Vikaasaka 
(Strengthening the Wrist Joints) 
StepS
Step 1: Stand with a little gap between your legs.
Page 4


87
Chapter 7  
 
Yoga Sadhana
Introduction 
In Grade 3, we learnt asanas resembling a tree, 
snake, butterfly, mountain, and crocodile. Let us 
explore more postures that help us balance our 
body and mind.
Preparatory Practices
Have you seen singers preparing themselves before 
singing a song?
Similarly, preparatory exercises help loosen our 
joints and prepare our bodies making it easier and 
safer to perform yoga poses or asanas.
Here are a few preparatory practices
Have you ever tried to walk like a camel or only on 
your toes or like a crab?
Note: These preparatory practices are designed only 
to enhance students’ flexibility and strength for 
improved performance during yoga asana classes. 
They are not a part of traditional yoga practices.
Khel Yoga| Grade 4 88
Follow the instructions given below –
1. Camel Walk
StepS
Step 1: Stand on four limbs with your 
hips raised, forming an inverted 
V posture.
Step 2: Now, start walking like 
a camel. First, move  your right 
hand and left leg forward 
together, then move your left hand 
and right leg forward. Keep your knees straight 
and avoid bending them. Continue walking this 
way for a few minutes.
2. Toe Walk
StepS
Step 1: Stand with your legs 
together, interlock your fingers 
with palms facing out, and raise 
your hands above your head.
Step 2: Now, start walking on 
your toes, moving forward and 
backwards.
Unit 3: Yoga 89
3. Crab Walk
StepS
Step 1: Sit on your buttocks with your hands 
placed behind, palms flat 
on the floor, and knees bent. Keep 
your feet flat on the ground and 
with a small gap between them.
Step 2: Lift your buttocks, 
while keeping your hands and feet on the ground.
Step 3: Now, slowly start walking backwards or 
forwards using your hands and feet. Begin with 
small steps and maintain your balance.
4.  Anguli Shakti Vikaasaka 
(Strengthening the Fingers)
StepS
Step 1: Stand with a little gap 
between your legs. 
Step 2: Stretch your arms 
forward. While inhaling, spread 
the fingers wide. While exhaling, 
compress your fingers.
5.   Manibandh Shakti Vikaasaka 
(Strengthening the Wrist Joints) 
StepS
Step 1: Stand with a little gap between your legs.
Khel Yoga| Grade 4 90
Step 2: Stretch both arms forward, parallel 
to the ground. Make fists and move your 
wrists up as you inhale and down as you 
exhale. Repeat this for five times. 
Step 3: Now, rotate your wrists clockwise 
five times and then anticlockwise five times 
each.
6.  Kaponi Shakti Vikaasaka 
(Strengthening the 
Elbow Joints)
StepS
Step 1: Stand with a little gap 
between your legs. 
Step 2: Raise both arms parallel 
to the ground with your palms 
facing the ceiling.
Step 3: While inhaling, bend 
your elbows and while exhaling, 
stretch your arms forward.
7.  Bhuja Bandha Shakti Vikaasaka 
(Strengthening the Shoulder Joints)
StepS
Step 1: Stand with a little gap between your legs.                                                     
Step 2: Form a cup shape with your palms and 
place them on your shoulders. 
Page 5


87
Chapter 7  
 
Yoga Sadhana
Introduction 
In Grade 3, we learnt asanas resembling a tree, 
snake, butterfly, mountain, and crocodile. Let us 
explore more postures that help us balance our 
body and mind.
Preparatory Practices
Have you seen singers preparing themselves before 
singing a song?
Similarly, preparatory exercises help loosen our 
joints and prepare our bodies making it easier and 
safer to perform yoga poses or asanas.
Here are a few preparatory practices
Have you ever tried to walk like a camel or only on 
your toes or like a crab?
Note: These preparatory practices are designed only 
to enhance students’ flexibility and strength for 
improved performance during yoga asana classes. 
They are not a part of traditional yoga practices.
Khel Yoga| Grade 4 88
Follow the instructions given below –
1. Camel Walk
StepS
Step 1: Stand on four limbs with your 
hips raised, forming an inverted 
V posture.
Step 2: Now, start walking like 
a camel. First, move  your right 
hand and left leg forward 
together, then move your left hand 
and right leg forward. Keep your knees straight 
and avoid bending them. Continue walking this 
way for a few minutes.
2. Toe Walk
StepS
Step 1: Stand with your legs 
together, interlock your fingers 
with palms facing out, and raise 
your hands above your head.
Step 2: Now, start walking on 
your toes, moving forward and 
backwards.
Unit 3: Yoga 89
3. Crab Walk
StepS
Step 1: Sit on your buttocks with your hands 
placed behind, palms flat 
on the floor, and knees bent. Keep 
your feet flat on the ground and 
with a small gap between them.
Step 2: Lift your buttocks, 
while keeping your hands and feet on the ground.
Step 3: Now, slowly start walking backwards or 
forwards using your hands and feet. Begin with 
small steps and maintain your balance.
4.  Anguli Shakti Vikaasaka 
(Strengthening the Fingers)
StepS
Step 1: Stand with a little gap 
between your legs. 
Step 2: Stretch your arms 
forward. While inhaling, spread 
the fingers wide. While exhaling, 
compress your fingers.
5.   Manibandh Shakti Vikaasaka 
(Strengthening the Wrist Joints) 
StepS
Step 1: Stand with a little gap between your legs.
Khel Yoga| Grade 4 90
Step 2: Stretch both arms forward, parallel 
to the ground. Make fists and move your 
wrists up as you inhale and down as you 
exhale. Repeat this for five times. 
Step 3: Now, rotate your wrists clockwise 
five times and then anticlockwise five times 
each.
6.  Kaponi Shakti Vikaasaka 
(Strengthening the 
Elbow Joints)
StepS
Step 1: Stand with a little gap 
between your legs. 
Step 2: Raise both arms parallel 
to the ground with your palms 
facing the ceiling.
Step 3: While inhaling, bend 
your elbows and while exhaling, 
stretch your arms forward.
7.  Bhuja Bandha Shakti Vikaasaka 
(Strengthening the Shoulder Joints)
StepS
Step 1: Stand with a little gap between your legs.                                                     
Step 2: Form a cup shape with your palms and 
place them on your shoulders. 
Unit 3: Yoga 91
Step 3: Start rotating your shoulders clockwise 
for five times. While rotating, bring both the 
elbows together. Breathe 
normally.
Step 4: Repeat the 
same movement in an 
anticlockwise direction 
five times.
Note for the teacher
Shoulder rotations can also be performed without placing the 
palms on the shoulders; this is known as free shoulder rotation.
8. Hands Stretch Practices
These stretching practices are intended to 
coordinate breathing with movements.
StepS
A hand stretch is performed in three ways: 
horizontal, oblique, and vertical.
Step 1: Stand straight with a little gap 
between your legs.     
Bring the hands in front of 
your chest and interlock 
your fingers palm facing 
inwards.