Class 4 Physical Education NCERT Book Chapter 6 Yoga for Daily Life

 Page 1


UNIT 3
Yoga
Yoga is an ancient Indian science 
that helps us become strong, 
flexible, focused, and energetic, 
filling our minds with joy, peace, 
and happiness. In this unit we 
will learn about different 
aspects of yoga which can be 
practised every day. 
The chapter on Yoga for Daily Life explores various ways 
to bring yoga in daily life through Ahara (food), Vihara 
(daily routine), Achara (behaviour), Vichara (thoughts), 
and Nidra (sleep). It also has two stories to explain the 
concepts of Yama and Niyama. 
The chapter Yoga Sadhana (yoga practice) provides a few 
preparatory exercises and explores many new asanas. 
The practice of pranayama along with an introduction 
to mudras (hand gestures) is given as well as two kriyas 
(cleansing practices) and two krida yoga (yogic games) to 
make learning more engaging!
     The more we practise, the  
     better we become!  So, let’s  
     roll out our mats, take a deep  
     breath, and enjoy doing yoga  
     every day.
Page 2


UNIT 3
Yoga
Yoga is an ancient Indian science 
that helps us become strong, 
flexible, focused, and energetic, 
filling our minds with joy, peace, 
and happiness. In this unit we 
will learn about different 
aspects of yoga which can be 
practised every day. 
The chapter on Yoga for Daily Life explores various ways 
to bring yoga in daily life through Ahara (food), Vihara 
(daily routine), Achara (behaviour), Vichara (thoughts), 
and Nidra (sleep). It also has two stories to explain the 
concepts of Yama and Niyama. 
The chapter Yoga Sadhana (yoga practice) provides a few 
preparatory exercises and explores many new asanas. 
The practice of pranayama along with an introduction 
to mudras (hand gestures) is given as well as two kriyas 
(cleansing practices) and two krida yoga (yogic games) to 
make learning more engaging!
     The more we practise, the  
     better we become!  So, let’s  
     roll out our mats, take a deep  
     breath, and enjoy doing yoga  
     every day.
Ahara, Vihara, Achara, Vichara and 
Nidra
We can make yoga a part of our daily life by focusing 
on five important aspects. These will help us stay 
healthy, happy, and strong. They are as follows:
Ahara What we eat, how we eat and how much we eat
Vihara How we spend our day
Achara How we behave with others
Vichara What we think
Nidra How we rest and sleep
Let us understand more about each of these aspects.
Ahara — Eating healthy
Food gives us the energy to play, study, and 
grow strong. Eating fresh fruits, vegetables, nuts, 
millets, milk and other home-cooked food keeps 
us healthy. Eating at the right time and in the 
right way is also important.
Chapter 6  
 
Yoga for Daily Life
Page 3


UNIT 3
Yoga
Yoga is an ancient Indian science 
that helps us become strong, 
flexible, focused, and energetic, 
filling our minds with joy, peace, 
and happiness. In this unit we 
will learn about different 
aspects of yoga which can be 
practised every day. 
The chapter on Yoga for Daily Life explores various ways 
to bring yoga in daily life through Ahara (food), Vihara 
(daily routine), Achara (behaviour), Vichara (thoughts), 
and Nidra (sleep). It also has two stories to explain the 
concepts of Yama and Niyama. 
The chapter Yoga Sadhana (yoga practice) provides a few 
preparatory exercises and explores many new asanas. 
The practice of pranayama along with an introduction 
to mudras (hand gestures) is given as well as two kriyas 
(cleansing practices) and two krida yoga (yogic games) to 
make learning more engaging!
     The more we practise, the  
     better we become!  So, let’s  
     roll out our mats, take a deep  
     breath, and enjoy doing yoga  
     every day.
Ahara, Vihara, Achara, Vichara and 
Nidra
We can make yoga a part of our daily life by focusing 
on five important aspects. These will help us stay 
healthy, happy, and strong. They are as follows:
Ahara What we eat, how we eat and how much we eat
Vihara How we spend our day
Achara How we behave with others
Vichara What we think
Nidra How we rest and sleep
Let us understand more about each of these aspects.
Ahara — Eating healthy
Food gives us the energy to play, study, and 
grow strong. Eating fresh fruits, vegetables, nuts, 
millets, milk and other home-cooked food keeps 
us healthy. Eating at the right time and in the 
right way is also important.
Chapter 6  
 
Yoga for Daily Life
Unit 3: Yoga 75
A few good eating habits are given below 
to practice daily:
• Eat fresh and healthy food.
• Pray before eating.
• Chew your food well.
• Eat together with family.
• Avoid junk and packaged food.
• Eat with awareness—avoid 
distractions like TV or gadgets.
•   Never waste food.
Think and Answer
1. What is your favourite food? How often do you 
eat your favourite food?
2. What is a healthy meal according to you?
Vihara — Daily routine 
Yoga helps us to develop a healthy daily routine. 
Here are a few good habits to follow: 
Page 4


UNIT 3
Yoga
Yoga is an ancient Indian science 
that helps us become strong, 
flexible, focused, and energetic, 
filling our minds with joy, peace, 
and happiness. In this unit we 
will learn about different 
aspects of yoga which can be 
practised every day. 
The chapter on Yoga for Daily Life explores various ways 
to bring yoga in daily life through Ahara (food), Vihara 
(daily routine), Achara (behaviour), Vichara (thoughts), 
and Nidra (sleep). It also has two stories to explain the 
concepts of Yama and Niyama. 
The chapter Yoga Sadhana (yoga practice) provides a few 
preparatory exercises and explores many new asanas. 
The practice of pranayama along with an introduction 
to mudras (hand gestures) is given as well as two kriyas 
(cleansing practices) and two krida yoga (yogic games) to 
make learning more engaging!
     The more we practise, the  
     better we become!  So, let’s  
     roll out our mats, take a deep  
     breath, and enjoy doing yoga  
     every day.
Ahara, Vihara, Achara, Vichara and 
Nidra
We can make yoga a part of our daily life by focusing 
on five important aspects. These will help us stay 
healthy, happy, and strong. They are as follows:
Ahara What we eat, how we eat and how much we eat
Vihara How we spend our day
Achara How we behave with others
Vichara What we think
Nidra How we rest and sleep
Let us understand more about each of these aspects.
Ahara — Eating healthy
Food gives us the energy to play, study, and 
grow strong. Eating fresh fruits, vegetables, nuts, 
millets, milk and other home-cooked food keeps 
us healthy. Eating at the right time and in the 
right way is also important.
Chapter 6  
 
Yoga for Daily Life
Unit 3: Yoga 75
A few good eating habits are given below 
to practice daily:
• Eat fresh and healthy food.
• Pray before eating.
• Chew your food well.
• Eat together with family.
• Avoid junk and packaged food.
• Eat with awareness—avoid 
distractions like TV or gadgets.
•   Never waste food.
Think and Answer
1. What is your favourite food? How often do you 
eat your favourite food?
2. What is a healthy meal according to you?
Vihara — Daily routine 
Yoga helps us to develop a healthy daily routine. 
Here are a few good habits to follow: 
Khel Yoga| Grade 4 76
• Wake up early in the morning.
• Brush your teeth and take 
a bath every day.  
• Practise asana and pranayama.
•  Play games instead of  
   spending time with gadgets.
•  Spend your free time in  
 creative activities like drawing, singing, 
 storytelling, etc.
•  Help your family in doing small tasks.
Think and Answer
1. How do you spend your time after school?
2. Which creative activities do you enjoy during 
your free time?
Achara — Behaviour
Being kind, honest, and helpful makes us respectful 
human beings. 
A few habits to cultivate positive behaviour:
• Speak politely with respect.
• Help others.
• Take care of plants and animals.
• Share things with friends and family.
• Say ‘thank you’, ‘sorry’ and ‘please’ 
when needed.
Page 5


UNIT 3
Yoga
Yoga is an ancient Indian science 
that helps us become strong, 
flexible, focused, and energetic, 
filling our minds with joy, peace, 
and happiness. In this unit we 
will learn about different 
aspects of yoga which can be 
practised every day. 
The chapter on Yoga for Daily Life explores various ways 
to bring yoga in daily life through Ahara (food), Vihara 
(daily routine), Achara (behaviour), Vichara (thoughts), 
and Nidra (sleep). It also has two stories to explain the 
concepts of Yama and Niyama. 
The chapter Yoga Sadhana (yoga practice) provides a few 
preparatory exercises and explores many new asanas. 
The practice of pranayama along with an introduction 
to mudras (hand gestures) is given as well as two kriyas 
(cleansing practices) and two krida yoga (yogic games) to 
make learning more engaging!
     The more we practise, the  
     better we become!  So, let’s  
     roll out our mats, take a deep  
     breath, and enjoy doing yoga  
     every day.
Ahara, Vihara, Achara, Vichara and 
Nidra
We can make yoga a part of our daily life by focusing 
on five important aspects. These will help us stay 
healthy, happy, and strong. They are as follows:
Ahara What we eat, how we eat and how much we eat
Vihara How we spend our day
Achara How we behave with others
Vichara What we think
Nidra How we rest and sleep
Let us understand more about each of these aspects.
Ahara — Eating healthy
Food gives us the energy to play, study, and 
grow strong. Eating fresh fruits, vegetables, nuts, 
millets, milk and other home-cooked food keeps 
us healthy. Eating at the right time and in the 
right way is also important.
Chapter 6  
 
Yoga for Daily Life
Unit 3: Yoga 75
A few good eating habits are given below 
to practice daily:
• Eat fresh and healthy food.
• Pray before eating.
• Chew your food well.
• Eat together with family.
• Avoid junk and packaged food.
• Eat with awareness—avoid 
distractions like TV or gadgets.
•   Never waste food.
Think and Answer
1. What is your favourite food? How often do you 
eat your favourite food?
2. What is a healthy meal according to you?
Vihara — Daily routine 
Yoga helps us to develop a healthy daily routine. 
Here are a few good habits to follow: 
Khel Yoga| Grade 4 76
• Wake up early in the morning.
• Brush your teeth and take 
a bath every day.  
• Practise asana and pranayama.
•  Play games instead of  
   spending time with gadgets.
•  Spend your free time in  
 creative activities like drawing, singing, 
 storytelling, etc.
•  Help your family in doing small tasks.
Think and Answer
1. How do you spend your time after school?
2. Which creative activities do you enjoy during 
your free time?
Achara — Behaviour
Being kind, honest, and helpful makes us respectful 
human beings. 
A few habits to cultivate positive behaviour:
• Speak politely with respect.
• Help others.
• Take care of plants and animals.
• Share things with friends and family.
• Say ‘thank you’, ‘sorry’ and ‘please’ 
when needed.
Unit 3: Yoga 77
Vichara — Thoughts
Our thoughts make us who we are!
A few practices to cultivate positive 
thoughts:
• Think positive about yourself and 
others.
•  Spend time with elders and   
 family members.
• Read inspiring books regularly.
•  Be in nature for a while.
•  Listen to soothing music.
Think and Answer
1. How do you help your family members at home?
2. How do you take care of animals and plants 
around you?
3. How often do you share things like toys, books, 
etc., with your friends?
Think and Answer
1. Who is your role model and why?
2. Which is your favourite book? Why?