Class 7 Physical Education Unit 6 Chapter 1 NCERT Book - Yoga (Yoga for Daily Life)

 Page 1


153 Yoga
UNIT 6
Yoga is an ancient practice designed to 
harmonise the body and mind. This unit will 
introduce and guide you through yoga for 
holistic development, emphasising the practical 
application of the eight limbs of yoga to achieve 
both physical health and mental well-being. We 
will explore how consistent yoga practice can 
foster self-awareness, discipline and ethical 
conduct, ultimately empowering students to 
become more responsible and compassionate 
individuals.
Yoga
Physcial Education 7 - Unit 6.indd   153 Physcial Education 7 - Unit 6.indd   153 02-Apr-25   4:26:07 PM 02-Apr-25   4:26:07 PM
Page 2


153 Yoga
UNIT 6
Yoga is an ancient practice designed to 
harmonise the body and mind. This unit will 
introduce and guide you through yoga for 
holistic development, emphasising the practical 
application of the eight limbs of yoga to achieve 
both physical health and mental well-being. We 
will explore how consistent yoga practice can 
foster self-awareness, discipline and ethical 
conduct, ultimately empowering students to 
become more responsible and compassionate 
individuals.
Yoga
Physcial Education 7 - Unit 6.indd   153 Physcial Education 7 - Unit 6.indd   153 02-Apr-25   4:26:07 PM 02-Apr-25   4:26:07 PM
154 Khel Yatra
About Yoga
In the Grade 6, we learnt that the word ‘Yoga’ is derived from 
the Sanskrit root ‘Yuj’, meaning ‘to join’ or  ‘to unite’ or 'to 
integrate.’ It is the union of body, mind and the inner self. Yoga 
brings balance, harmony and a sense of oneness within us and 
the world around us.
Yoga helps us to grow in many ways physically, mentally, 
emotionally and socially. Practising yoga regularly builds a 
stronger body, a calmer mind and more balanced emotions.  This 
inner harmony helps us become better students, loyal friends, 
responsible family members, and citizens of the nation. It is 
necessary to maintain a consistent Yoga practice to handle life's 
challenges with balance and focus.
Each section in this unit will enhance your understanding and 
practice of yoga. We will start with an introduction to yoga 
for holistic Development. Then learn about Yama, Niyama and 
their applications in our daily lives; Sukshma Vyayama (joint 
movements), Sithalikarana vyayama (dynamic practices), Surya 
Namaskara, Asana (postures), relaxation, Mudras, Kriyas, 
Pranayama (regulation of breath), Pratyahara (mastery over 
senses), Dharana (concentration,) Dhyana (meditation) and 
Krida Yoga (Yoga games).
Physcial Education 7 - Unit 6.indd   154 Physcial Education 7 - Unit 6.indd   154 02-Apr-25   4:26:08 PM 02-Apr-25   4:26:08 PM
Page 3


153 Yoga
UNIT 6
Yoga is an ancient practice designed to 
harmonise the body and mind. This unit will 
introduce and guide you through yoga for 
holistic development, emphasising the practical 
application of the eight limbs of yoga to achieve 
both physical health and mental well-being. We 
will explore how consistent yoga practice can 
foster self-awareness, discipline and ethical 
conduct, ultimately empowering students to 
become more responsible and compassionate 
individuals.
Yoga
Physcial Education 7 - Unit 6.indd   153 Physcial Education 7 - Unit 6.indd   153 02-Apr-25   4:26:07 PM 02-Apr-25   4:26:07 PM
154 Khel Yatra
About Yoga
In the Grade 6, we learnt that the word ‘Yoga’ is derived from 
the Sanskrit root ‘Yuj’, meaning ‘to join’ or  ‘to unite’ or 'to 
integrate.’ It is the union of body, mind and the inner self. Yoga 
brings balance, harmony and a sense of oneness within us and 
the world around us.
Yoga helps us to grow in many ways physically, mentally, 
emotionally and socially. Practising yoga regularly builds a 
stronger body, a calmer mind and more balanced emotions.  This 
inner harmony helps us become better students, loyal friends, 
responsible family members, and citizens of the nation. It is 
necessary to maintain a consistent Yoga practice to handle life's 
challenges with balance and focus.
Each section in this unit will enhance your understanding and 
practice of yoga. We will start with an introduction to yoga 
for holistic Development. Then learn about Yama, Niyama and 
their applications in our daily lives; Sukshma Vyayama (joint 
movements), Sithalikarana vyayama (dynamic practices), Surya 
Namaskara, Asana (postures), relaxation, Mudras, Kriyas, 
Pranayama (regulation of breath), Pratyahara (mastery over 
senses), Dharana (concentration,) Dhyana (meditation) and 
Krida Yoga (Yoga games).
Physcial Education 7 - Unit 6.indd   154 Physcial Education 7 - Unit 6.indd   154 02-Apr-25   4:26:08 PM 02-Apr-25   4:26:08 PM
155 Yoga
Begin your yoga session with the prayer given on next page. 
Through this prayer, we honour the bond between students and 
teachers. Together, they ask for divine guidance, protection and 
wisdom. They also wish for peace for everyone, everywhere.
General instructions to begin and end a Yoga 
session
• Sit comfortably in Sukhasana with your spine, neck and 
head straight.
• Close your eyes, relax your face and bring your awareness 
to your breath.
• Place your hands in Chin Mudra. Observe your breath for 
a few moments. Then, take a deep and slow breath. As you 
exhale, gently chant “Om.”
• Gently place your hands in Namaskara Mudra and chant 
prayer given in the following page.
• Notice how you feel after chanting Om.
• Gently rub your palms together , place them over your closed 
eyes and then slowly open your eyes to the warmth of your 
hands.
Yoga Session Structure
Physcial Education 7 - Unit 6.indd   155 Physcial Education 7 - Unit 6.indd   155 02-Apr-25   4:26:08 PM 02-Apr-25   4:26:08 PM
Page 4


153 Yoga
UNIT 6
Yoga is an ancient practice designed to 
harmonise the body and mind. This unit will 
introduce and guide you through yoga for 
holistic development, emphasising the practical 
application of the eight limbs of yoga to achieve 
both physical health and mental well-being. We 
will explore how consistent yoga practice can 
foster self-awareness, discipline and ethical 
conduct, ultimately empowering students to 
become more responsible and compassionate 
individuals.
Yoga
Physcial Education 7 - Unit 6.indd   153 Physcial Education 7 - Unit 6.indd   153 02-Apr-25   4:26:07 PM 02-Apr-25   4:26:07 PM
154 Khel Yatra
About Yoga
In the Grade 6, we learnt that the word ‘Yoga’ is derived from 
the Sanskrit root ‘Yuj’, meaning ‘to join’ or  ‘to unite’ or 'to 
integrate.’ It is the union of body, mind and the inner self. Yoga 
brings balance, harmony and a sense of oneness within us and 
the world around us.
Yoga helps us to grow in many ways physically, mentally, 
emotionally and socially. Practising yoga regularly builds a 
stronger body, a calmer mind and more balanced emotions.  This 
inner harmony helps us become better students, loyal friends, 
responsible family members, and citizens of the nation. It is 
necessary to maintain a consistent Yoga practice to handle life's 
challenges with balance and focus.
Each section in this unit will enhance your understanding and 
practice of yoga. We will start with an introduction to yoga 
for holistic Development. Then learn about Yama, Niyama and 
their applications in our daily lives; Sukshma Vyayama (joint 
movements), Sithalikarana vyayama (dynamic practices), Surya 
Namaskara, Asana (postures), relaxation, Mudras, Kriyas, 
Pranayama (regulation of breath), Pratyahara (mastery over 
senses), Dharana (concentration,) Dhyana (meditation) and 
Krida Yoga (Yoga games).
Physcial Education 7 - Unit 6.indd   154 Physcial Education 7 - Unit 6.indd   154 02-Apr-25   4:26:08 PM 02-Apr-25   4:26:08 PM
155 Yoga
Begin your yoga session with the prayer given on next page. 
Through this prayer, we honour the bond between students and 
teachers. Together, they ask for divine guidance, protection and 
wisdom. They also wish for peace for everyone, everywhere.
General instructions to begin and end a Yoga 
session
• Sit comfortably in Sukhasana with your spine, neck and 
head straight.
• Close your eyes, relax your face and bring your awareness 
to your breath.
• Place your hands in Chin Mudra. Observe your breath for 
a few moments. Then, take a deep and slow breath. As you 
exhale, gently chant “Om.”
• Gently place your hands in Namaskara Mudra and chant 
prayer given in the following page.
• Notice how you feel after chanting Om.
• Gently rub your palms together , place them over your closed 
eyes and then slowly open your eyes to the warmth of your 
hands.
Yoga Session Structure
Physcial Education 7 - Unit 6.indd   155 Physcial Education 7 - Unit 6.indd   155 02-Apr-25   4:26:08 PM 02-Apr-25   4:26:08 PM
156 Khel Yatra
Opening Prayer
? ?? ?????
??
?? ?? ?
????
? ?
?? ?????? ????????
??????? ? ??????????
? ?? ????? ?????? ?? 
? ???? ?? ??? ?? ?? ?? ??? ?? ?? ?? ????
     Om Saha Navavatu.
     Saha Nau Bhunaktu.
     Saha Viryam Karavavahai.
     Tejasvi-Navadhitamastu Ma 
Vidvisavahai.
     Om Santih Santih Santih.
Meaning of the Prayer
May we both (Guru and Sisya) be protected. May we both be 
nourished. May we practice with great vigour and energy. 
Let our studies be fruitful and enlightening. May we not 
hate each other.
After the opening prayer, follow the session plan for various 
yogic activities. These activities include Yama and Niyama, 
Suk?ma Vyayama, Sithilikara?a Vyayama, Asanas, Pra?ayama, 
Pratyahara, relaxation, Dhara?a, Dhyana, and Kri?a Yoga.
End each yoga session with the closing prayer given below. This 
prayer helps students absorb the knowledge and reinforce the 
day's learning in a positive and joyful way.
Closing Prayer
? ???? ?????
? ?
??? ?? ?? ???? ????
? ??? ????? ??? ?
???? ??? ??? ? ??? ?????
? ?? ??? ???? ? ??? ???? ??????
? ???? ?? ??? ?? ?? ?? ??? ?? ?? ?? ????
Om Sarve Bhavantu Sukhinah 
Sarve Santu Niramayah.
  Sarve Bhadrani Pasyantu
Ma Kashcidduhkhabhagbhavet.
Om Santih Santih Santih.
Meaning of the Prayer
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.
Physcial Education 7 - Unit 6.indd   156 Physcial Education 7 - Unit 6.indd   156 02-Apr-25   4:26:09 PM 02-Apr-25   4:26:09 PM
Page 5


153 Yoga
UNIT 6
Yoga is an ancient practice designed to 
harmonise the body and mind. This unit will 
introduce and guide you through yoga for 
holistic development, emphasising the practical 
application of the eight limbs of yoga to achieve 
both physical health and mental well-being. We 
will explore how consistent yoga practice can 
foster self-awareness, discipline and ethical 
conduct, ultimately empowering students to 
become more responsible and compassionate 
individuals.
Yoga
Physcial Education 7 - Unit 6.indd   153 Physcial Education 7 - Unit 6.indd   153 02-Apr-25   4:26:07 PM 02-Apr-25   4:26:07 PM
154 Khel Yatra
About Yoga
In the Grade 6, we learnt that the word ‘Yoga’ is derived from 
the Sanskrit root ‘Yuj’, meaning ‘to join’ or  ‘to unite’ or 'to 
integrate.’ It is the union of body, mind and the inner self. Yoga 
brings balance, harmony and a sense of oneness within us and 
the world around us.
Yoga helps us to grow in many ways physically, mentally, 
emotionally and socially. Practising yoga regularly builds a 
stronger body, a calmer mind and more balanced emotions.  This 
inner harmony helps us become better students, loyal friends, 
responsible family members, and citizens of the nation. It is 
necessary to maintain a consistent Yoga practice to handle life's 
challenges with balance and focus.
Each section in this unit will enhance your understanding and 
practice of yoga. We will start with an introduction to yoga 
for holistic Development. Then learn about Yama, Niyama and 
their applications in our daily lives; Sukshma Vyayama (joint 
movements), Sithalikarana vyayama (dynamic practices), Surya 
Namaskara, Asana (postures), relaxation, Mudras, Kriyas, 
Pranayama (regulation of breath), Pratyahara (mastery over 
senses), Dharana (concentration,) Dhyana (meditation) and 
Krida Yoga (Yoga games).
Physcial Education 7 - Unit 6.indd   154 Physcial Education 7 - Unit 6.indd   154 02-Apr-25   4:26:08 PM 02-Apr-25   4:26:08 PM
155 Yoga
Begin your yoga session with the prayer given on next page. 
Through this prayer, we honour the bond between students and 
teachers. Together, they ask for divine guidance, protection and 
wisdom. They also wish for peace for everyone, everywhere.
General instructions to begin and end a Yoga 
session
• Sit comfortably in Sukhasana with your spine, neck and 
head straight.
• Close your eyes, relax your face and bring your awareness 
to your breath.
• Place your hands in Chin Mudra. Observe your breath for 
a few moments. Then, take a deep and slow breath. As you 
exhale, gently chant “Om.”
• Gently place your hands in Namaskara Mudra and chant 
prayer given in the following page.
• Notice how you feel after chanting Om.
• Gently rub your palms together , place them over your closed 
eyes and then slowly open your eyes to the warmth of your 
hands.
Yoga Session Structure
Physcial Education 7 - Unit 6.indd   155 Physcial Education 7 - Unit 6.indd   155 02-Apr-25   4:26:08 PM 02-Apr-25   4:26:08 PM
156 Khel Yatra
Opening Prayer
? ?? ?????
??
?? ?? ?
????
? ?
?? ?????? ????????
??????? ? ??????????
? ?? ????? ?????? ?? 
? ???? ?? ??? ?? ?? ?? ??? ?? ?? ?? ????
     Om Saha Navavatu.
     Saha Nau Bhunaktu.
     Saha Viryam Karavavahai.
     Tejasvi-Navadhitamastu Ma 
Vidvisavahai.
     Om Santih Santih Santih.
Meaning of the Prayer
May we both (Guru and Sisya) be protected. May we both be 
nourished. May we practice with great vigour and energy. 
Let our studies be fruitful and enlightening. May we not 
hate each other.
After the opening prayer, follow the session plan for various 
yogic activities. These activities include Yama and Niyama, 
Suk?ma Vyayama, Sithilikara?a Vyayama, Asanas, Pra?ayama, 
Pratyahara, relaxation, Dhara?a, Dhyana, and Kri?a Yoga.
End each yoga session with the closing prayer given below. This 
prayer helps students absorb the knowledge and reinforce the 
day's learning in a positive and joyful way.
Closing Prayer
? ???? ?????
? ?
??? ?? ?? ???? ????
? ??? ????? ??? ?
???? ??? ??? ? ??? ?????
? ?? ??? ???? ? ??? ???? ??????
? ???? ?? ??? ?? ?? ?? ??? ?? ?? ?? ????
Om Sarve Bhavantu Sukhinah 
Sarve Santu Niramayah.
  Sarve Bhadrani Pasyantu
Ma Kashcidduhkhabhagbhavet.
Om Santih Santih Santih.
Meaning of the Prayer
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.
Physcial Education 7 - Unit 6.indd   156 Physcial Education 7 - Unit 6.indd   156 02-Apr-25   4:26:09 PM 02-Apr-25   4:26:09 PM
157 Yoga
In this chapter, we will explore different ways to integrate 
yoga into our daily routines. To incorporate yoga into our daily 
routine, it is necessary to practice ‘Yoga in action’ (Karma Yoga), 
as taught by Shri Krishna in the Bhagavad Gita. The Bhagavad 
Gita defines yoga as ‘ Yoga? Karmasu Kausalam (2.50),’ which 
means ‘Yoga is skill in action.’ This means doing our tasks in a 
relaxed and focused way to get the best results.
 Think about a Kho-Kho player. They are not just running 
fast; they are also incredibly calm and focused, even when the 
game gets intense. That is a lesson for all of us. Whether we are 
studying, playing a sport, or learning a new skill, it is not just 
about working hard and stressing out. It is about staying calm, 
focusing our attention and truly enjoying the process.
 Sri Aurobindo highlights that yoga is about overall 
personality development at the physical, mental, intellectual, 
emotional and spiritual levels. It is about growing in all areas 
of life.
 Imagine a big tree. For it to be strong and healthy, all its 
parts—roots, trunk, branches and leaves—must grow together. 
Similar to this, we must grow in all facts of life to achieve 
balance and strength.
How can we grow in different aspects and achieve holistic 
development?
Yoga helps us understand the connection between our body, 
mind, and inner self.  Similarly, in  Pancha Kosha (??? ???) 
Yoga for Daily Life Yoga for Daily Life
Chapter 1
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