NCERT Textbook: Yoga

 Page 1


Yoga is a journey of self-discovery that balances our body, mind, 
and inner self. This holistic approach nurtures our physical, 
mental, emotional, intellectual, and spiritual well-being. Furthermore, 
the practice of yoga strengthens us from within and cultivates 
determination, inner strength, and courage. In Grade 8, we will explore 
how yoga helps us ??nd inner peace and gain a deeper understanding 
of ourselves. We will also explore the philosophical roots of yoga, 
understanding its ancient wisdom, and how it remains relevant in our 
modern lives. Let us prepare to embark on this beautiful journey that 
will transform us into healthy, happy, and peaceful individuals.
Yoga
UNIT 6
07_Unit 6.indd   167 07_Unit 6.indd   167 7/16/2025   5:24:07 PM 7/16/2025   5:24:07 PM
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Page 2


Yoga is a journey of self-discovery that balances our body, mind, 
and inner self. This holistic approach nurtures our physical, 
mental, emotional, intellectual, and spiritual well-being. Furthermore, 
the practice of yoga strengthens us from within and cultivates 
determination, inner strength, and courage. In Grade 8, we will explore 
how yoga helps us ??nd inner peace and gain a deeper understanding 
of ourselves. We will also explore the philosophical roots of yoga, 
understanding its ancient wisdom, and how it remains relevant in our 
modern lives. Let us prepare to embark on this beautiful journey that 
will transform us into healthy, happy, and peaceful individuals.
Yoga
UNIT 6
07_Unit 6.indd   167 07_Unit 6.indd   167 7/16/2025   5:24:07 PM 7/16/2025   5:24:07 PM
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168
Khel Yatra
About Yoga
Yoga is more than just stretching and bending; it is an ancient 
science that guides us towards a harmonious life. It teaches us 
how to cultivate a natural balance among the body, mind and 
emotions. This inner harmony is inspired by nature’s perfect 
balance, just as it harmonises day and night or the changing 
seasons. The Bhagavad Gita de??nes yoga as “ samatvam yoga 
uchyate (2.48)”, meaning “Yoga is a state of balance.”
 The key to achieving this state is to focus on the present 
moment, and enjoying what is happening right now rather than 
dwelling on the past or anticipating the future. This practice 
naturally reduces stress and brings freedom from desires. 
Furthermore, it helps us mindfully connect with the world 
while teaching us to be kind, compassionate, and understanding 
towards others’ feelings. Let us now turn our attention to the 
yoga practices that further deepen our connection to the present 
moment.
 Do you remember those amazing yoga poses we learnt in 
Grade 7, like the graceful  Marjariasana and the energising 
Surya Namaskara? We explored the concept of Pancha Kosha to 
gain a deeper understanding of the different layers of the self. 
We even mastered some challenging poses like the Utakatasana, 
Sarvagasana, Danurasana, and the Matsyasana. We also 
learnt to regulate our breath with Bhastrika Pra?ayama and 
discovered the bene??ts of Hasta Mudra. Now, let us continue 
this fascinating journey by deepening our understanding, and 
learning a few more  practices.
 In this grade, we will explore how yoga can support us, 
particularly as we navigate changes and learn to manage 
our emotions. We will explore Yama and Niyama and learn 
how to apply them in our daily lives. We will also learn 
Suk?hma Vyayama, Sthula Vyayama, Surya Namaskara, asana  
07_Unit 6.indd   168 07_Unit 6.indd   168 7/16/2025   5:24:07 PM 7/16/2025   5:24:07 PM
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Page 3


Yoga is a journey of self-discovery that balances our body, mind, 
and inner self. This holistic approach nurtures our physical, 
mental, emotional, intellectual, and spiritual well-being. Furthermore, 
the practice of yoga strengthens us from within and cultivates 
determination, inner strength, and courage. In Grade 8, we will explore 
how yoga helps us ??nd inner peace and gain a deeper understanding 
of ourselves. We will also explore the philosophical roots of yoga, 
understanding its ancient wisdom, and how it remains relevant in our 
modern lives. Let us prepare to embark on this beautiful journey that 
will transform us into healthy, happy, and peaceful individuals.
Yoga
UNIT 6
07_Unit 6.indd   167 07_Unit 6.indd   167 7/16/2025   5:24:07 PM 7/16/2025   5:24:07 PM
Reprint 2026-27
168
Khel Yatra
About Yoga
Yoga is more than just stretching and bending; it is an ancient 
science that guides us towards a harmonious life. It teaches us 
how to cultivate a natural balance among the body, mind and 
emotions. This inner harmony is inspired by nature’s perfect 
balance, just as it harmonises day and night or the changing 
seasons. The Bhagavad Gita de??nes yoga as “ samatvam yoga 
uchyate (2.48)”, meaning “Yoga is a state of balance.”
 The key to achieving this state is to focus on the present 
moment, and enjoying what is happening right now rather than 
dwelling on the past or anticipating the future. This practice 
naturally reduces stress and brings freedom from desires. 
Furthermore, it helps us mindfully connect with the world 
while teaching us to be kind, compassionate, and understanding 
towards others’ feelings. Let us now turn our attention to the 
yoga practices that further deepen our connection to the present 
moment.
 Do you remember those amazing yoga poses we learnt in 
Grade 7, like the graceful  Marjariasana and the energising 
Surya Namaskara? We explored the concept of Pancha Kosha to 
gain a deeper understanding of the different layers of the self. 
We even mastered some challenging poses like the Utakatasana, 
Sarvagasana, Danurasana, and the Matsyasana. We also 
learnt to regulate our breath with Bhastrika Pra?ayama and 
discovered the bene??ts of Hasta Mudra. Now, let us continue 
this fascinating journey by deepening our understanding, and 
learning a few more  practices.
 In this grade, we will explore how yoga can support us, 
particularly as we navigate changes and learn to manage 
our emotions. We will explore Yama and Niyama and learn 
how to apply them in our daily lives. We will also learn 
Suk?hma Vyayama, Sthula Vyayama, Surya Namaskara, asana  
07_Unit 6.indd   168 07_Unit 6.indd   168 7/16/2025   5:24:07 PM 7/16/2025   5:24:07 PM
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169
Yoga
(yoga postures), relaxation techniques, Hasta Mudras (hand 
gestures), ?a?karma (cleansing practices), Pra?ayama (breathing 
exercises), Pratyahara (learning to control our senses), Dhara?a 
(focusing our minds), Dhyana (meditation), and Kri?a Yoga 
(yoga games). These practices will help us concentrate, manage 
distractions, and ??nd inner peace in the present moment.
Yoga session structure for teachers
To begin the yoga session, recite the following prayer. This 
opening prayer is a special way to express  gratitude to Maharishi 
Patañjali for his teachings that promote a healthy mind, clear 
speech, and a healthy body. 
General instructions to begin and end a yoga session 
• Sit comfortably in Sukhasana with the spine upright.
• Close your eyes, relax the facial muscles, and bring 
awareness to the breath.
• Place the hands in Chin Mudra and observe the natural 
rhythm of the breath for a few moments.
• Then, take a deep, slow breath in. As the breath is released, 
gently chant “Om.”
• Bring the hands to Namaskara Mudra and chant the 
following prayer.
• Notice any changes or sensations that arise after chanting.
• Rub the palms together softly, place them over the closed 
eyes, and gently open the eyes into the warmth of the hands.
07_Unit 6.indd   169 07_Unit 6.indd   169 7/16/2025   5:24:07 PM 7/16/2025   5:24:07 PM
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Page 4


Yoga is a journey of self-discovery that balances our body, mind, 
and inner self. This holistic approach nurtures our physical, 
mental, emotional, intellectual, and spiritual well-being. Furthermore, 
the practice of yoga strengthens us from within and cultivates 
determination, inner strength, and courage. In Grade 8, we will explore 
how yoga helps us ??nd inner peace and gain a deeper understanding 
of ourselves. We will also explore the philosophical roots of yoga, 
understanding its ancient wisdom, and how it remains relevant in our 
modern lives. Let us prepare to embark on this beautiful journey that 
will transform us into healthy, happy, and peaceful individuals.
Yoga
UNIT 6
07_Unit 6.indd   167 07_Unit 6.indd   167 7/16/2025   5:24:07 PM 7/16/2025   5:24:07 PM
Reprint 2026-27
168
Khel Yatra
About Yoga
Yoga is more than just stretching and bending; it is an ancient 
science that guides us towards a harmonious life. It teaches us 
how to cultivate a natural balance among the body, mind and 
emotions. This inner harmony is inspired by nature’s perfect 
balance, just as it harmonises day and night or the changing 
seasons. The Bhagavad Gita de??nes yoga as “ samatvam yoga 
uchyate (2.48)”, meaning “Yoga is a state of balance.”
 The key to achieving this state is to focus on the present 
moment, and enjoying what is happening right now rather than 
dwelling on the past or anticipating the future. This practice 
naturally reduces stress and brings freedom from desires. 
Furthermore, it helps us mindfully connect with the world 
while teaching us to be kind, compassionate, and understanding 
towards others’ feelings. Let us now turn our attention to the 
yoga practices that further deepen our connection to the present 
moment.
 Do you remember those amazing yoga poses we learnt in 
Grade 7, like the graceful  Marjariasana and the energising 
Surya Namaskara? We explored the concept of Pancha Kosha to 
gain a deeper understanding of the different layers of the self. 
We even mastered some challenging poses like the Utakatasana, 
Sarvagasana, Danurasana, and the Matsyasana. We also 
learnt to regulate our breath with Bhastrika Pra?ayama and 
discovered the bene??ts of Hasta Mudra. Now, let us continue 
this fascinating journey by deepening our understanding, and 
learning a few more  practices.
 In this grade, we will explore how yoga can support us, 
particularly as we navigate changes and learn to manage 
our emotions. We will explore Yama and Niyama and learn 
how to apply them in our daily lives. We will also learn 
Suk?hma Vyayama, Sthula Vyayama, Surya Namaskara, asana  
07_Unit 6.indd   168 07_Unit 6.indd   168 7/16/2025   5:24:07 PM 7/16/2025   5:24:07 PM
Reprint 2026-27
169
Yoga
(yoga postures), relaxation techniques, Hasta Mudras (hand 
gestures), ?a?karma (cleansing practices), Pra?ayama (breathing 
exercises), Pratyahara (learning to control our senses), Dhara?a 
(focusing our minds), Dhyana (meditation), and Kri?a Yoga 
(yoga games). These practices will help us concentrate, manage 
distractions, and ??nd inner peace in the present moment.
Yoga session structure for teachers
To begin the yoga session, recite the following prayer. This 
opening prayer is a special way to express  gratitude to Maharishi 
Patañjali for his teachings that promote a healthy mind, clear 
speech, and a healthy body. 
General instructions to begin and end a yoga session 
• Sit comfortably in Sukhasana with the spine upright.
• Close your eyes, relax the facial muscles, and bring 
awareness to the breath.
• Place the hands in Chin Mudra and observe the natural 
rhythm of the breath for a few moments.
• Then, take a deep, slow breath in. As the breath is released, 
gently chant “Om.”
• Bring the hands to Namaskara Mudra and chant the 
following prayer.
• Notice any changes or sensations that arise after chanting.
• Rub the palms together softly, place them over the closed 
eyes, and gently open the eyes into the warmth of the hands.
07_Unit 6.indd   169 07_Unit 6.indd   169 7/16/2025   5:24:07 PM 7/16/2025   5:24:07 PM
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170
Khel Yatra
 After the opening prayer, follow the session plan for various 
yogic activities. These activities include Yama and Niyama, 
Suk?hma Vyayama, Shithilikarana Vyayama, asanas, Pra?ayama, 
Pratyahara, relaxation, Dharana, Dhyana, and Kri?a Yoga.
 End each yoga session with the closing prayer given below. 
This prayer helps students absorb knowledge and reinforces 
the day’s learning in a positive and joyful way.
Opening Prayer
Closing Prayer
Meaning of the prayer
Meaning of the Prayer
????? ?????? ? ???? ??? ?
? ?
??
? ?????? ? ? ????? ? ? ?
???????????
? ????
? ?
?????
? ?
?????? ??
? ??? ???? ???????????? ?
? ???? ???? ?
? ?
?????
???? ??? ?
? ???????? ?
???? ??? ??? ??? ??? ?
? ?? ?????? ? ?? ???? ????? ?
? ??????? ??????? ??????? ?
Yogena Chittasya Padena Vacham| 
Mala? Sharirasya Cha Vaidyakena ||
Yo
? pakarottamam Pravaram Muninam| 
Patañjalim Prañjaliranato
? smi ||
     Om Sarve Bhavantu Sukhinah 
     Sarve Santu Niramayah |
     Sarve Bhadrani Pashyantu
     Ma Kashchidduhkhabhagbhavet | 
     Om Shantih Shantih Shantih ||
I bow with folded hands to the great Maharishi Patañjali, who 
removes the impurities of the mind through yoga (Yoga  Sutra), 
the impurities of speech through grammar (Vyakara?a), and 
the impurities of the body through medicine (Ayurveda).
May all be happy.  May all be free from illness.  May all see what 
is auspicious. May no one suffer. Let there be peace everywhere.
07_Unit 6.indd   170 07_Unit 6.indd   170 7/16/2025   5:24:08 PM 7/16/2025   5:24:08 PM
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Page 5


Yoga is a journey of self-discovery that balances our body, mind, 
and inner self. This holistic approach nurtures our physical, 
mental, emotional, intellectual, and spiritual well-being. Furthermore, 
the practice of yoga strengthens us from within and cultivates 
determination, inner strength, and courage. In Grade 8, we will explore 
how yoga helps us ??nd inner peace and gain a deeper understanding 
of ourselves. We will also explore the philosophical roots of yoga, 
understanding its ancient wisdom, and how it remains relevant in our 
modern lives. Let us prepare to embark on this beautiful journey that 
will transform us into healthy, happy, and peaceful individuals.
Yoga
UNIT 6
07_Unit 6.indd   167 07_Unit 6.indd   167 7/16/2025   5:24:07 PM 7/16/2025   5:24:07 PM
Reprint 2026-27
168
Khel Yatra
About Yoga
Yoga is more than just stretching and bending; it is an ancient 
science that guides us towards a harmonious life. It teaches us 
how to cultivate a natural balance among the body, mind and 
emotions. This inner harmony is inspired by nature’s perfect 
balance, just as it harmonises day and night or the changing 
seasons. The Bhagavad Gita de??nes yoga as “ samatvam yoga 
uchyate (2.48)”, meaning “Yoga is a state of balance.”
 The key to achieving this state is to focus on the present 
moment, and enjoying what is happening right now rather than 
dwelling on the past or anticipating the future. This practice 
naturally reduces stress and brings freedom from desires. 
Furthermore, it helps us mindfully connect with the world 
while teaching us to be kind, compassionate, and understanding 
towards others’ feelings. Let us now turn our attention to the 
yoga practices that further deepen our connection to the present 
moment.
 Do you remember those amazing yoga poses we learnt in 
Grade 7, like the graceful  Marjariasana and the energising 
Surya Namaskara? We explored the concept of Pancha Kosha to 
gain a deeper understanding of the different layers of the self. 
We even mastered some challenging poses like the Utakatasana, 
Sarvagasana, Danurasana, and the Matsyasana. We also 
learnt to regulate our breath with Bhastrika Pra?ayama and 
discovered the bene??ts of Hasta Mudra. Now, let us continue 
this fascinating journey by deepening our understanding, and 
learning a few more  practices.
 In this grade, we will explore how yoga can support us, 
particularly as we navigate changes and learn to manage 
our emotions. We will explore Yama and Niyama and learn 
how to apply them in our daily lives. We will also learn 
Suk?hma Vyayama, Sthula Vyayama, Surya Namaskara, asana  
07_Unit 6.indd   168 07_Unit 6.indd   168 7/16/2025   5:24:07 PM 7/16/2025   5:24:07 PM
Reprint 2026-27
169
Yoga
(yoga postures), relaxation techniques, Hasta Mudras (hand 
gestures), ?a?karma (cleansing practices), Pra?ayama (breathing 
exercises), Pratyahara (learning to control our senses), Dhara?a 
(focusing our minds), Dhyana (meditation), and Kri?a Yoga 
(yoga games). These practices will help us concentrate, manage 
distractions, and ??nd inner peace in the present moment.
Yoga session structure for teachers
To begin the yoga session, recite the following prayer. This 
opening prayer is a special way to express  gratitude to Maharishi 
Patañjali for his teachings that promote a healthy mind, clear 
speech, and a healthy body. 
General instructions to begin and end a yoga session 
• Sit comfortably in Sukhasana with the spine upright.
• Close your eyes, relax the facial muscles, and bring 
awareness to the breath.
• Place the hands in Chin Mudra and observe the natural 
rhythm of the breath for a few moments.
• Then, take a deep, slow breath in. As the breath is released, 
gently chant “Om.”
• Bring the hands to Namaskara Mudra and chant the 
following prayer.
• Notice any changes or sensations that arise after chanting.
• Rub the palms together softly, place them over the closed 
eyes, and gently open the eyes into the warmth of the hands.
07_Unit 6.indd   169 07_Unit 6.indd   169 7/16/2025   5:24:07 PM 7/16/2025   5:24:07 PM
Reprint 2026-27
170
Khel Yatra
 After the opening prayer, follow the session plan for various 
yogic activities. These activities include Yama and Niyama, 
Suk?hma Vyayama, Shithilikarana Vyayama, asanas, Pra?ayama, 
Pratyahara, relaxation, Dharana, Dhyana, and Kri?a Yoga.
 End each yoga session with the closing prayer given below. 
This prayer helps students absorb knowledge and reinforces 
the day’s learning in a positive and joyful way.
Opening Prayer
Closing Prayer
Meaning of the prayer
Meaning of the Prayer
????? ?????? ? ???? ??? ?
? ?
??
? ?????? ? ? ????? ? ? ?
???????????
? ????
? ?
?????
? ?
?????? ??
? ??? ???? ???????????? ?
? ???? ???? ?
? ?
?????
???? ??? ?
? ???????? ?
???? ??? ??? ??? ??? ?
? ?? ?????? ? ?? ???? ????? ?
? ??????? ??????? ??????? ?
Yogena Chittasya Padena Vacham| 
Mala? Sharirasya Cha Vaidyakena ||
Yo
? pakarottamam Pravaram Muninam| 
Patañjalim Prañjaliranato
? smi ||
     Om Sarve Bhavantu Sukhinah 
     Sarve Santu Niramayah |
     Sarve Bhadrani Pashyantu
     Ma Kashchidduhkhabhagbhavet | 
     Om Shantih Shantih Shantih ||
I bow with folded hands to the great Maharishi Patañjali, who 
removes the impurities of the mind through yoga (Yoga  Sutra), 
the impurities of speech through grammar (Vyakara?a), and 
the impurities of the body through medicine (Ayurveda).
May all be happy.  May all be free from illness.  May all see what 
is auspicious. May no one suffer. Let there be peace everywhere.
07_Unit 6.indd   170 07_Unit 6.indd   170 7/16/2025   5:24:08 PM 7/16/2025   5:24:08 PM
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171
Yoga
Yoga, with its rich and vast history, has been practised for 
thousands of years. Over time, various masters documented 
their techniques and experiences in ancient yoga texts. These 
texts are more than just books; they are treasure chests holding 
the profound wisdom of yoga masters. This wisdom passed 
down through generations, illuminates the path of yoga, 
offering guidance on ethical living, physical postures, breath 
regulation, and mental discipline.  
Some of the most important yoga texts are as follows:
• Patañjali Yoga Sutra: Maharishi Patañjali’s Yoga Sutra is 
the initial systematic text of yoga sadhana. It has four pada 
(chapters), and contains  195 short, concise, and powerful 
statements that guide us on the path of yoga. These  sutras 
teach us various important concepts, such as Ashtanga Yoga.
• Ha?ha Pradipika: This text discusses the practical aspects 
of yoga and is divided into 4 chapters. Swami Svatmarama 
is the author of  this text. It  explains how to practise 
asanas, ?ha?karma (six cleansing techniques), Pra?ayama, 
mudra, Bandha (neuromuscular or energy locks—muscle 
contractions that facilitate energy ??ow) and Samadhi.
• Gheran?a Samhita: The Gheran?a Samhita, written by 
Rishi Gheran?a, is a practical guide to yoga comprising 
seven chapters. It teaches Saptanga Yoga, a step-by-step 
method that begins with body exercises and leads to inner 
understanding. It talks about ?ha?karma, asana, mudra, 
Pratyahara, Pra?ayama, Dhyana and Samadhi. 
Chapter 1
Yoga for Daily Life Yoga for Daily Life
07_Unit 6.indd   171 07_Unit 6.indd   171 7/16/2025   5:24:08 PM 7/16/2025   5:24:08 PM
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