NCERT Textbook: Yoga Sadhana | Physical Education and Well Being (Khel Yoga) Class 5 PDF Download

 Page 1


Unit 3: Yoga 131
Preparatory Practices
Note: These preparatory practices are designed to enhance 
the students' ??exibility and strength, improving their 
performance during yoga asana classes. They are not a part 
of traditional yoga practices.
Some loosening exercises may be similar to those found in 
physical education, though they may have di??erent names. 
They are repeated here because their objectives in yoga di??er 
from those in physical education.
Chapter 7
Yoga Sadhana
As a part of Yoga Sadhana, 
let us begin with some 
loosening exercises. These 
preparatory practices help 
to warm up the body before 
performing asanas.
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Page 2


Unit 3: Yoga 131
Preparatory Practices
Note: These preparatory practices are designed to enhance 
the students' ??exibility and strength, improving their 
performance during yoga asana classes. They are not a part 
of traditional yoga practices.
Some loosening exercises may be similar to those found in 
physical education, though they may have di??erent names. 
They are repeated here because their objectives in yoga di??er 
from those in physical education.
Chapter 7
Yoga Sadhana
As a part of Yoga Sadhana, 
let us begin with some 
loosening exercises. These 
preparatory practices help 
to warm up the body before 
performing asanas.
04_Unit 3.indd   131 04_Unit 3.indd   131 7/18/2025   4:30:10 PM 7/18/2025   4:30:10 PM
132
132
Khel Yoga| Grade 5
1. Padanguli Naman (Toe bending)
Step S
Step 1: Sit comfortably with your legs extended 
and feet together. Place the hands slightly 
behind the buttocks to support the back. 
Step 2: Keep the back straight.
Step 3: Become aware of the toes 
and slowly move them back 
and forth. Repeat 10 times.
Step 4: Now, and relax the ankles.
2. Gulpha Chakra Chalana and Gulpha
 Naman (Ankle rotation and ankle bending)
Step S
Step 1: Sit comfortably with your legs extended and 
the feet together. Place the hands slightly 
behind the buttocks to support the back. 
Keep the back straight.
Step 2: Slowly rotate the right ankle clockwise and 
then anticlockwise, about 10 times each. 
Relax for a while, then repeat the exercise 
with the left ankle.
Step 3: While keeping the legs 
extended, move both 
ankles up and down for 
a few rounds. Feel the 
stretch as you bend the feet 
forward and backwards. 
Repeat 10 times.
04_Unit 3.indd   132 04_Unit 3.indd   132 7/18/2025   4:30:10 PM 7/18/2025   4:30:10 PM
Page 3


Unit 3: Yoga 131
Preparatory Practices
Note: These preparatory practices are designed to enhance 
the students' ??exibility and strength, improving their 
performance during yoga asana classes. They are not a part 
of traditional yoga practices.
Some loosening exercises may be similar to those found in 
physical education, though they may have di??erent names. 
They are repeated here because their objectives in yoga di??er 
from those in physical education.
Chapter 7
Yoga Sadhana
As a part of Yoga Sadhana, 
let us begin with some 
loosening exercises. These 
preparatory practices help 
to warm up the body before 
performing asanas.
04_Unit 3.indd   131 04_Unit 3.indd   131 7/18/2025   4:30:10 PM 7/18/2025   4:30:10 PM
132
132
Khel Yoga| Grade 5
1. Padanguli Naman (Toe bending)
Step S
Step 1: Sit comfortably with your legs extended 
and feet together. Place the hands slightly 
behind the buttocks to support the back. 
Step 2: Keep the back straight.
Step 3: Become aware of the toes 
and slowly move them back 
and forth. Repeat 10 times.
Step 4: Now, and relax the ankles.
2. Gulpha Chakra Chalana and Gulpha
 Naman (Ankle rotation and ankle bending)
Step S
Step 1: Sit comfortably with your legs extended and 
the feet together. Place the hands slightly 
behind the buttocks to support the back. 
Keep the back straight.
Step 2: Slowly rotate the right ankle clockwise and 
then anticlockwise, about 10 times each. 
Relax for a while, then repeat the exercise 
with the left ankle.
Step 3: While keeping the legs 
extended, move both 
ankles up and down for 
a few rounds. Feel the 
stretch as you bend the feet 
forward and backwards. 
Repeat 10 times.
04_Unit 3.indd   132 04_Unit 3.indd   132 7/18/2025   4:30:10 PM 7/18/2025   4:30:10 PM
133 Unit 3: Yoga
3. Ardha Titali Sthiti (Half butter??y)
Step S
Step 1: Sit comfortably with your legs extended 
and feet together. 
Step 2: Bend your right knee and place your right 
foot on top of your left thigh, as shown in 
the picture.
Step 3: Place the right hand on the right knee 
and hold the right foot with the left hand. 
While inhaling, gently lift the right knee 
towards the chest. 
Exhale and slowly 
push the right knee 
downward so that it 
touches the ??oor. 
Practice this half butter??y 
movement for 10 rounds.
Repeat the same with the 
left leg.
4.  Shroni Chakra Chalana (Hip rotation)
Step S
Step 1: Sit comfortably with your legs extended 
and feet together. 
Step 2: Bend the right knee and place 
the right foot on the left thigh as shown 
in the picture.
Step 3: Place the right hand on 
the right knee and hold 
the right foot with the left hand for 
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Unit 3: Yoga 131
Preparatory Practices
Note: These preparatory practices are designed to enhance 
the students' ??exibility and strength, improving their 
performance during yoga asana classes. They are not a part 
of traditional yoga practices.
Some loosening exercises may be similar to those found in 
physical education, though they may have di??erent names. 
They are repeated here because their objectives in yoga di??er 
from those in physical education.
Chapter 7
Yoga Sadhana
As a part of Yoga Sadhana, 
let us begin with some 
loosening exercises. These 
preparatory practices help 
to warm up the body before 
performing asanas.
04_Unit 3.indd   131 04_Unit 3.indd   131 7/18/2025   4:30:10 PM 7/18/2025   4:30:10 PM
132
132
Khel Yoga| Grade 5
1. Padanguli Naman (Toe bending)
Step S
Step 1: Sit comfortably with your legs extended 
and feet together. Place the hands slightly 
behind the buttocks to support the back. 
Step 2: Keep the back straight.
Step 3: Become aware of the toes 
and slowly move them back 
and forth. Repeat 10 times.
Step 4: Now, and relax the ankles.
2. Gulpha Chakra Chalana and Gulpha
 Naman (Ankle rotation and ankle bending)
Step S
Step 1: Sit comfortably with your legs extended and 
the feet together. Place the hands slightly 
behind the buttocks to support the back. 
Keep the back straight.
Step 2: Slowly rotate the right ankle clockwise and 
then anticlockwise, about 10 times each. 
Relax for a while, then repeat the exercise 
with the left ankle.
Step 3: While keeping the legs 
extended, move both 
ankles up and down for 
a few rounds. Feel the 
stretch as you bend the feet 
forward and backwards. 
Repeat 10 times.
04_Unit 3.indd   132 04_Unit 3.indd   132 7/18/2025   4:30:10 PM 7/18/2025   4:30:10 PM
133 Unit 3: Yoga
3. Ardha Titali Sthiti (Half butter??y)
Step S
Step 1: Sit comfortably with your legs extended 
and feet together. 
Step 2: Bend your right knee and place your right 
foot on top of your left thigh, as shown in 
the picture.
Step 3: Place the right hand on the right knee 
and hold the right foot with the left hand. 
While inhaling, gently lift the right knee 
towards the chest. 
Exhale and slowly 
push the right knee 
downward so that it 
touches the ??oor. 
Practice this half butter??y 
movement for 10 rounds.
Repeat the same with the 
left leg.
4.  Shroni Chakra Chalana (Hip rotation)
Step S
Step 1: Sit comfortably with your legs extended 
and feet together. 
Step 2: Bend the right knee and place 
the right foot on the left thigh as shown 
in the picture.
Step 3: Place the right hand on 
the right knee and hold 
the right foot with the left hand for 
04_Unit 3.indd   133 04_Unit 3.indd   133 7/18/2025   4:30:11 PM 7/18/2025   4:30:11 PM
134
134
Khel Yoga| Grade 5
balance. Now shift the weight of 
your body towards the left buttock 
and gently begin rotating the right 
hip joint.
Practice 10 clockwise rotations followed 
by 10 anticlockwise rotations with focus 
on the movement at the hip joint.
Repeat the same steps with the left leg.
5.   Gatyatmak Meru Vakra Sthiti 
(Dynamic spinal twist) 
Step S
Step 1: Sit with your legs stretched wide 
apart, as shown in the picture.
Step 2: Extend your arms straight 
out at the shoulder level.
Step 3: Exhale and twist the trunk 
to the right, bringing the left hand to 
touch the right foot while swinging the 
right arm behind you. Turn your head to 
look over the right shoulder. 
Step 4: Inhale and return to the centre.
Step 5: Exhale and repeat the 
movement on the other side — 
bring your right hand to the 
left foot, swing your left arm 
back, and turn your head 
to look over the left shoulder. 
Continue alternating sides 
for 10 rounds.
04_Unit 3.indd   134 04_Unit 3.indd   134 7/18/2025   4:30:11 PM 7/18/2025   4:30:11 PM
Page 5


Unit 3: Yoga 131
Preparatory Practices
Note: These preparatory practices are designed to enhance 
the students' ??exibility and strength, improving their 
performance during yoga asana classes. They are not a part 
of traditional yoga practices.
Some loosening exercises may be similar to those found in 
physical education, though they may have di??erent names. 
They are repeated here because their objectives in yoga di??er 
from those in physical education.
Chapter 7
Yoga Sadhana
As a part of Yoga Sadhana, 
let us begin with some 
loosening exercises. These 
preparatory practices help 
to warm up the body before 
performing asanas.
04_Unit 3.indd   131 04_Unit 3.indd   131 7/18/2025   4:30:10 PM 7/18/2025   4:30:10 PM
132
132
Khel Yoga| Grade 5
1. Padanguli Naman (Toe bending)
Step S
Step 1: Sit comfortably with your legs extended 
and feet together. Place the hands slightly 
behind the buttocks to support the back. 
Step 2: Keep the back straight.
Step 3: Become aware of the toes 
and slowly move them back 
and forth. Repeat 10 times.
Step 4: Now, and relax the ankles.
2. Gulpha Chakra Chalana and Gulpha
 Naman (Ankle rotation and ankle bending)
Step S
Step 1: Sit comfortably with your legs extended and 
the feet together. Place the hands slightly 
behind the buttocks to support the back. 
Keep the back straight.
Step 2: Slowly rotate the right ankle clockwise and 
then anticlockwise, about 10 times each. 
Relax for a while, then repeat the exercise 
with the left ankle.
Step 3: While keeping the legs 
extended, move both 
ankles up and down for 
a few rounds. Feel the 
stretch as you bend the feet 
forward and backwards. 
Repeat 10 times.
04_Unit 3.indd   132 04_Unit 3.indd   132 7/18/2025   4:30:10 PM 7/18/2025   4:30:10 PM
133 Unit 3: Yoga
3. Ardha Titali Sthiti (Half butter??y)
Step S
Step 1: Sit comfortably with your legs extended 
and feet together. 
Step 2: Bend your right knee and place your right 
foot on top of your left thigh, as shown in 
the picture.
Step 3: Place the right hand on the right knee 
and hold the right foot with the left hand. 
While inhaling, gently lift the right knee 
towards the chest. 
Exhale and slowly 
push the right knee 
downward so that it 
touches the ??oor. 
Practice this half butter??y 
movement for 10 rounds.
Repeat the same with the 
left leg.
4.  Shroni Chakra Chalana (Hip rotation)
Step S
Step 1: Sit comfortably with your legs extended 
and feet together. 
Step 2: Bend the right knee and place 
the right foot on the left thigh as shown 
in the picture.
Step 3: Place the right hand on 
the right knee and hold 
the right foot with the left hand for 
04_Unit 3.indd   133 04_Unit 3.indd   133 7/18/2025   4:30:11 PM 7/18/2025   4:30:11 PM
134
134
Khel Yoga| Grade 5
balance. Now shift the weight of 
your body towards the left buttock 
and gently begin rotating the right 
hip joint.
Practice 10 clockwise rotations followed 
by 10 anticlockwise rotations with focus 
on the movement at the hip joint.
Repeat the same steps with the left leg.
5.   Gatyatmak Meru Vakra Sthiti 
(Dynamic spinal twist) 
Step S
Step 1: Sit with your legs stretched wide 
apart, as shown in the picture.
Step 2: Extend your arms straight 
out at the shoulder level.
Step 3: Exhale and twist the trunk 
to the right, bringing the left hand to 
touch the right foot while swinging the 
right arm behind you. Turn your head to 
look over the right shoulder. 
Step 4: Inhale and return to the centre.
Step 5: Exhale and repeat the 
movement on the other side — 
bring your right hand to the 
left foot, swing your left arm 
back, and turn your head 
to look over the left shoulder. 
Continue alternating sides 
for 10 rounds.
04_Unit 3.indd   134 04_Unit 3.indd   134 7/18/2025   4:30:11 PM 7/18/2025   4:30:11 PM
135 Unit 3: Yoga
6. Chakki Chalana (Churning the mill)
Step S
Step 1: Sit with your legs stretched wide apart, as 
shown in the picture. 
Step 2: Interlock the ??ngers and stretch the arms 
straight out at shoulder height in front of 
the body.
Step 3: Begin rotating the hands and upper body in 
a large circular motion, moving clockwise.
Step 4: While bending forward, exhale and 
attempt to touch the toes with the hands. 
While bending backwards, inhale and keep 
the elbows straight.
Practice for 10 rounds in the clockwise direction. 
Then repeat for 10 rounds in the anti-clockwise 
direction. Feel the stretch in the hands, legs, 
lower back and abdomen.
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