Textbook: Yoga for Health | Yoga: A Healthy Way of Living - Class 7 PDF Download

 Page 1


Unit 2
Yoga for HealtH 
Overview Yoga has become very popular not only in our country 
but also in many other parts of the world. Yogic practices 
lead to the development of holistic health. As said in the 
introduction, Yoga specifically means a connection of body 
and mind.  It contributes to the promotion and maintenance 
of healthy body and sound mind. We can develop abilities 
like agility, balance, coordination, strength and flexibility 
by performing yogic practices. These also improve physical, 
mental and emotional health. It also helps in better 
functioning of all the systems of the body.  Yoga thus helps 
in overall well-being of a person. 
You have seen people of different age groups, performing 
various yogic practices such as asanas and pranayamas. 
Yogic practices are beneficial for the health of people of all 
age groups including children. In this context, you need to 
know the following important points as students.
Points to remember: 
• As informed in the introduction, regularity of practices is 
essential. We should follow the practices with sincerity 
and faith.
• Yoga is primarily used as a preventive measure. It can 
also be used for better management of physical and 
mental disorders.
• We should not expect miracles and have patience.
Page 2


Unit 2
Yoga for HealtH 
Overview Yoga has become very popular not only in our country 
but also in many other parts of the world. Yogic practices 
lead to the development of holistic health. As said in the 
introduction, Yoga specifically means a connection of body 
and mind.  It contributes to the promotion and maintenance 
of healthy body and sound mind. We can develop abilities 
like agility, balance, coordination, strength and flexibility 
by performing yogic practices. These also improve physical, 
mental and emotional health. It also helps in better 
functioning of all the systems of the body.  Yoga thus helps 
in overall well-being of a person. 
You have seen people of different age groups, performing 
various yogic practices such as asanas and pranayamas. 
Yogic practices are beneficial for the health of people of all 
age groups including children. In this context, you need to 
know the following important points as students.
Points to remember: 
• As informed in the introduction, regularity of practices is 
essential. We should follow the practices with sincerity 
and faith.
• Yoga is primarily used as a preventive measure. It can 
also be used for better management of physical and 
mental disorders.
• We should not expect miracles and have patience.
Yoga : A Healthy Way of Living
12
• Due to any reason, if practices are discontinued, we can 
start again with the basic practices and gradually move 
ahead.
• The duration and time of yogic practices depend on your 
availability.
• Along with yogic practices, it is important to take 
nutritious and healthy food. We should take atleast 
eight hours of sound sleep.
In order to bring more flexibility, Surya Namaskara 
should be practised.
Surya Namaskara 
Surya means Sun and Namaskara means salutation. It is 
basically salutating the Sun through postures.
Surya Namaskara is a series of 12 physical postures. 
These postures stretch various muscles and spinal column 
and give flexibility to the whole body.
Let us perform Surya Namaskara by following 
the steps given below:
 1. Stand erect with feet together. Join the palms 
together in front of the chest in a namaskara 
mudra. Remain in this posture for a few 
seconds.
 2. Inhaling, raise both arms above 
the head and slightly bend trunk 
backward. Remain in this posture 
for a few seconds.
Page 3


Unit 2
Yoga for HealtH 
Overview Yoga has become very popular not only in our country 
but also in many other parts of the world. Yogic practices 
lead to the development of holistic health. As said in the 
introduction, Yoga specifically means a connection of body 
and mind.  It contributes to the promotion and maintenance 
of healthy body and sound mind. We can develop abilities 
like agility, balance, coordination, strength and flexibility 
by performing yogic practices. These also improve physical, 
mental and emotional health. It also helps in better 
functioning of all the systems of the body.  Yoga thus helps 
in overall well-being of a person. 
You have seen people of different age groups, performing 
various yogic practices such as asanas and pranayamas. 
Yogic practices are beneficial for the health of people of all 
age groups including children. In this context, you need to 
know the following important points as students.
Points to remember: 
• As informed in the introduction, regularity of practices is 
essential. We should follow the practices with sincerity 
and faith.
• Yoga is primarily used as a preventive measure. It can 
also be used for better management of physical and 
mental disorders.
• We should not expect miracles and have patience.
Yoga : A Healthy Way of Living
12
• Due to any reason, if practices are discontinued, we can 
start again with the basic practices and gradually move 
ahead.
• The duration and time of yogic practices depend on your 
availability.
• Along with yogic practices, it is important to take 
nutritious and healthy food. We should take atleast 
eight hours of sound sleep.
In order to bring more flexibility, Surya Namaskara 
should be practised.
Surya Namaskara 
Surya means Sun and Namaskara means salutation. It is 
basically salutating the Sun through postures.
Surya Namaskara is a series of 12 physical postures. 
These postures stretch various muscles and spinal column 
and give flexibility to the whole body.
Let us perform Surya Namaskara by following 
the steps given below:
 1. Stand erect with feet together. Join the palms 
together in front of the chest in a namaskara 
mudra. Remain in this posture for a few 
seconds.
 2. Inhaling, raise both arms above 
the head and slightly bend trunk 
backward. Remain in this posture 
for a few seconds.
Yoga for Health 13
 3. Exhaling, bend forward from the 
waist keeping the arms by the side 
of the ears until palms touches the 
floor on both sides of the feet and 
the forehead touches the knees. 
Remain in this posture for a few 
seconds.
 4. Extend the right leg behind as 
far as possible. Bend the left 
knee and keep the left foot on 
ground between the palms. 
Remain in this posture for a few 
seconds.
 5. Exhaling, bring the left leg 
back to join with the right 
leg. Simultaneously, raise the 
buttocks and lower the head 
between the arms so that the 
body forms a triangle with the 
floor. Try to place the heels flat 
on the ground. Remain in this 
posture for a few seconds.
Page 4


Unit 2
Yoga for HealtH 
Overview Yoga has become very popular not only in our country 
but also in many other parts of the world. Yogic practices 
lead to the development of holistic health. As said in the 
introduction, Yoga specifically means a connection of body 
and mind.  It contributes to the promotion and maintenance 
of healthy body and sound mind. We can develop abilities 
like agility, balance, coordination, strength and flexibility 
by performing yogic practices. These also improve physical, 
mental and emotional health. It also helps in better 
functioning of all the systems of the body.  Yoga thus helps 
in overall well-being of a person. 
You have seen people of different age groups, performing 
various yogic practices such as asanas and pranayamas. 
Yogic practices are beneficial for the health of people of all 
age groups including children. In this context, you need to 
know the following important points as students.
Points to remember: 
• As informed in the introduction, regularity of practices is 
essential. We should follow the practices with sincerity 
and faith.
• Yoga is primarily used as a preventive measure. It can 
also be used for better management of physical and 
mental disorders.
• We should not expect miracles and have patience.
Yoga : A Healthy Way of Living
12
• Due to any reason, if practices are discontinued, we can 
start again with the basic practices and gradually move 
ahead.
• The duration and time of yogic practices depend on your 
availability.
• Along with yogic practices, it is important to take 
nutritious and healthy food. We should take atleast 
eight hours of sound sleep.
In order to bring more flexibility, Surya Namaskara 
should be practised.
Surya Namaskara 
Surya means Sun and Namaskara means salutation. It is 
basically salutating the Sun through postures.
Surya Namaskara is a series of 12 physical postures. 
These postures stretch various muscles and spinal column 
and give flexibility to the whole body.
Let us perform Surya Namaskara by following 
the steps given below:
 1. Stand erect with feet together. Join the palms 
together in front of the chest in a namaskara 
mudra. Remain in this posture for a few 
seconds.
 2. Inhaling, raise both arms above 
the head and slightly bend trunk 
backward. Remain in this posture 
for a few seconds.
Yoga for Health 13
 3. Exhaling, bend forward from the 
waist keeping the arms by the side 
of the ears until palms touches the 
floor on both sides of the feet and 
the forehead touches the knees. 
Remain in this posture for a few 
seconds.
 4. Extend the right leg behind as 
far as possible. Bend the left 
knee and keep the left foot on 
ground between the palms. 
Remain in this posture for a few 
seconds.
 5. Exhaling, bring the left leg 
back to join with the right 
leg. Simultaneously, raise the 
buttocks and lower the head 
between the arms so that the 
body forms a triangle with the 
floor. Try to place the heels flat 
on the ground. Remain in this 
posture for a few seconds.
Yoga : A Healthy Way of Living
14
 6. Gently lower knees, chest and chin to the ground with 
normal breathing. Toes, knees, chest, hands and chin 
should touch the floor. The buttocks are kept up. 
Remain in this posture for a few seconds.
 7. Lower the hips while pushing the chest forward, and 
raise the trunk upward until the spine is fully arched 
and the head is facing up. The legs and lower abdomen 
remain on the floor. Inhale while raising torso. Remain  
in this posture for a few seconds.
 8. Exhaling, lower the 
trunk keeping the 
palms flat on the floor. 
Place both feet flat on 
the ground. Raise the 
buttocks and lower 
the head between 
the arms. Remain in 
this posture for a few 
seconds.
Page 5


Unit 2
Yoga for HealtH 
Overview Yoga has become very popular not only in our country 
but also in many other parts of the world. Yogic practices 
lead to the development of holistic health. As said in the 
introduction, Yoga specifically means a connection of body 
and mind.  It contributes to the promotion and maintenance 
of healthy body and sound mind. We can develop abilities 
like agility, balance, coordination, strength and flexibility 
by performing yogic practices. These also improve physical, 
mental and emotional health. It also helps in better 
functioning of all the systems of the body.  Yoga thus helps 
in overall well-being of a person. 
You have seen people of different age groups, performing 
various yogic practices such as asanas and pranayamas. 
Yogic practices are beneficial for the health of people of all 
age groups including children. In this context, you need to 
know the following important points as students.
Points to remember: 
• As informed in the introduction, regularity of practices is 
essential. We should follow the practices with sincerity 
and faith.
• Yoga is primarily used as a preventive measure. It can 
also be used for better management of physical and 
mental disorders.
• We should not expect miracles and have patience.
Yoga : A Healthy Way of Living
12
• Due to any reason, if practices are discontinued, we can 
start again with the basic practices and gradually move 
ahead.
• The duration and time of yogic practices depend on your 
availability.
• Along with yogic practices, it is important to take 
nutritious and healthy food. We should take atleast 
eight hours of sound sleep.
In order to bring more flexibility, Surya Namaskara 
should be practised.
Surya Namaskara 
Surya means Sun and Namaskara means salutation. It is 
basically salutating the Sun through postures.
Surya Namaskara is a series of 12 physical postures. 
These postures stretch various muscles and spinal column 
and give flexibility to the whole body.
Let us perform Surya Namaskara by following 
the steps given below:
 1. Stand erect with feet together. Join the palms 
together in front of the chest in a namaskara 
mudra. Remain in this posture for a few 
seconds.
 2. Inhaling, raise both arms above 
the head and slightly bend trunk 
backward. Remain in this posture 
for a few seconds.
Yoga for Health 13
 3. Exhaling, bend forward from the 
waist keeping the arms by the side 
of the ears until palms touches the 
floor on both sides of the feet and 
the forehead touches the knees. 
Remain in this posture for a few 
seconds.
 4. Extend the right leg behind as 
far as possible. Bend the left 
knee and keep the left foot on 
ground between the palms. 
Remain in this posture for a few 
seconds.
 5. Exhaling, bring the left leg 
back to join with the right 
leg. Simultaneously, raise the 
buttocks and lower the head 
between the arms so that the 
body forms a triangle with the 
floor. Try to place the heels flat 
on the ground. Remain in this 
posture for a few seconds.
Yoga : A Healthy Way of Living
14
 6. Gently lower knees, chest and chin to the ground with 
normal breathing. Toes, knees, chest, hands and chin 
should touch the floor. The buttocks are kept up. 
Remain in this posture for a few seconds.
 7. Lower the hips while pushing the chest forward, and 
raise the trunk upward until the spine is fully arched 
and the head is facing up. The legs and lower abdomen 
remain on the floor. Inhale while raising torso. Remain  
in this posture for a few seconds.
 8. Exhaling, lower the 
trunk keeping the 
palms flat on the floor. 
Place both feet flat on 
the ground. Raise the 
buttocks and lower 
the head between 
the arms. Remain in 
this posture for a few 
seconds.
Yoga for Health 15
 9. Inhaling, extend the 
left leg behind as far 
as possible. Bend the 
right knee and keep the 
right foot on the ground 
between the palms. 
Remain in this posture 
for a few seconds.
 10. Exhaling, bring the 
stretched left foot 
forward. Join both legs, 
straighten the knees 
and bend forward. 
Bring the head near the 
knees. Palms should be 
placed on floor beside 
the feet. Remain in 
this posture for a few 
seconds.
 11. Inhaling raise both 
arms and the trunk 
slowly. Bend backwards 
with arms stretched 
up. Stay in the posture 
for a few seconds.