Yog Sadhana Chapter Notes | Physical Education and Well Being (Khel Yoga) Class 5 PDF Download

Introduction

Preparatory Practices

Padanguli Naman (Toe Bending)

• Sit with legs extended and feet together.
• Place hands behind buttocks to support the back.
• Keep the back straight and focus on the toes.
• Move toes back and forth slowly, repeating 10 times.
• Relax the ankles after completing the exercise.

Gulpha Chakra Chalana and Gulpha Naman (Ankle Rotation and Ankle Bending)

• Sit with legs extended and feet together, hands behind for support.
• Keep the back straight during the exercise.
• Rotate the right ankle clockwise and anticlockwise, 10 times each.
• Repeat with the left ankle, relaxing between rotations.
• Move both ankles up and down for 10 rounds, feeling the stretch.

Ardha Titali Sthiti (Half Butterfly)

• Sit with legs extended and feet together.
• Bend the right knee and place the right foot on the left thigh.
• Hold the right foot with the left hand and place the right hand on the knee.
• Inhale and lift the right knee toward the chest.
• Exhale and lower the knee to touch the floor, repeating 10 times.
• Repeat with the left leg for 10 rounds.

Shroni Chakra Chalana (Hip Rotation)

• Sit with legs extended and feet together.
• Bend the right knee and place the right foot on the left thigh.
• Hold the right foot with the left hand and place the right hand on the knee.
• Shift body weight to the left buttock and rotate the right hip 10 times clockwise.
• Rotate the right hip 10 times anticlockwise, focusing on the hip joint.
• Repeat with the left leg for 10 clockwise and 10 anticlockwise rotations.

Gatyatmak Meru Vakra Sthiti (Dynamic Spinal Twist)

• Sit with legs stretched wide apart.
• Extend arms straight at shoulder level.
• Exhale and twist the trunk to the right, touching the right foot with the left hand.
• Swing the right arm back and look over the right shoulder.
• Inhale and return to the center.
• Repeat on the left side, touching the left foot with the right hand.
• Continue alternating for 10 rounds, keeping movements smooth.

Chakki Chalana (Churning the Mill)

• Sit with legs stretched wide apart.
• Interlock fingers and stretch arms straight at shoulder height.
• Rotate hands and upper body in a large clockwise circular motion.
• Exhale while bending forward to touch the toes, keeping elbows straight.
• Inhale while bending backward, feeling the stretch in hands, legs, and back.
• Practice 10 clockwise rounds, then 10 anticlockwise rounds.

Bhu Namana (Spinal Twist)

• Sit with legs extended and hands by the sides.
• Exhale and twist the trunk to the left, placing both palms on the floor.
• Keep legs and body aligned during the twist.
• Bend arms and lower the forehead to touch the floor between the hands.
• Keep buttocks close to the floor without raising the body.
• Inhale and return to the center, repeating on the right side.
• Practice 10 rounds on each side.

Pada Sanchalana (Cycling)

• Lie on your back with legs together and arms by the sides.
• Raise both legs and move them as if pedaling a bicycle.
• Continue cycling movements for several rounds.
• Focus on smooth, controlled leg movements.

Fact Corner

Preparatory practices warm up the body, improve flexibility, and prevent injuries in yoga. Unlike physical education exercises, they focus on body awareness for asanas. Regular practice enhances strength, joint mobility, and mental focus, preparing students for advanced yoga.

Conclusion