Yoga for Daily Life Class 4 Notes Physical Education Chapter 6 Free PDF

Introduction to Yoga

Yoga Pose

Yoga is a magical tool that helps us stay healthy, happy and peaceful.

• ​It is not just about bending our bodies into different shapes but also about creating a balanced life. 
• Yoga helps us in many ways – physically, mentally, and emotionally.
  

Ahara, Vihara, Achara, Vichara and Nidra

​ We can make yoga a part of our daily life by focusing on five important aspects, which are: Ahara, Vihara, Achara, Vichara, Nidra 
Let us understand more about each of these aspects.

1. Ahara- Eating healthy 

Eating healthy foods is very important for our well-being. Just like we care for our bodies with yoga, we need to care for them with good food.

Eating Healthy Food

• Eat fresh and healthy food.
• Pray before eating. This helps us be thankful for our food.
• Chew your food well. This helps our body digest food better.
• Eat together with family. It’s fun and healthy.
• Avoid junk and packaged food. Choose fresh food over chips and chocolates.
• Eat with awareness. Avoid distractions like TV or gadgets when eating.
• Never waste food. Food is precious.

2. Vihara- Daily Routine

Yoga helps us develop a healthy daily routine that gives us energy. By following a good routine, we can stay active and happy all day long!

Daily Routine

• Wake up early in the morning. Start your day fresh.
• Brush your teeth and take a bath every day. Cleanliness is part of yoga.
• Practice asanas and pranayama (breathing exercises). These help keep your body and mind healthy.
• Play games instead of spending time with gadgets. Physical activities make us stronger.
• Spend your free time in creative activities like drawing, singing, and storytelling. Creativity makes us happy!
• Help your family with small tasks. Yoga teaches us to care for others.

3. Achara- Behaviour

Yoga helps us grow as good people. When we practice kindness and respect, we feel happy from the inside.

Good Behaviour

• Speak politely with respect. Being kind makes us loved by everyone.
• Help others. Yoga is all about being a good friend.
• Take care of plants and animals. They are living creatures like us.
• Share things with friends and family. Sharing makes us feel happy.
• Always say “thank you,” “sorry,” and “please.” These simple words show respect.

4. Vichara- Thoughts

Our thoughts shape who we are! By thinking positively, we make our lives happier and calmer.

Positive Mind Set

• Think positively about yourself and others. Positive thoughts make you feel good.
• Spend time with elders and family members. Their wisdom helps us grow.
• Read inspiring books regularly. Books open new worlds for us.
• Be in nature for a while. The fresh air and greenery calm our minds.
• Listen to soothing music. Music relaxes and heals our minds.

5. Nidra- Sleep

A sound sleep helps our body and mind rest and relax. When we sleep well, we wake up full of energy!

Sound Sleep

• Sleep early and wake up early. A good night’s sleep helps you grow strong.
• Read a book or listen to a story before sleeping. It helps calm your mind.
• Pray before sleeping. It helps us feel thankful for the day.
• Sleep in comfortable clothes. Comfort is key for a good sleep.
• Avoid using gadgets at least an hour before bedtime. Gadgets can disturb your sleep.

Ashtanga Yoga- The Eight Limbs of Yoga

Yoga is a journey, and it’s made up of eight important steps, called Ashtanga Yoga. These eight limbs help us live a peaceful and balanced life.

Ashtanga Yoga

1. Yama (Social Disciplines) – Be kind to everyone.
2. Niyama (Personal Disciplines) – Take care of yourself.
3. Asana (Postures) – Practice yoga poses to stay strong and healthy.
4. Pranayama (Breathing Control) – Control your breath to calm your mind.
5. Pratyahara (Withdrawal of Senses) – Focus your mind on what’s important.
6. Dharana (Concentration) – Focus your mind on one thing at a time.
7. Dhyana (Meditation) – Relax and meditate to find peace.
8. Samadhi (Blissful Experience) – Achieve happiness and peace.

Let us learn about each limb in detail.

1. Yama- Social Disciplines

Yama teaches us how to be good friends, family members, and citizens. These five Yamas guide us to live peacefully with others.

Yama

1. Ahimsa – Love all living beings and pray for their well-being.
2. Satya – Be truthful and honest in everything you do.
3. Asteya – Share with others and don’t take what isn’t yours.
4. Brahmacharya – Stay focused on positive thoughts and actions.
5. Aparigraha – Avoid having more than what you need.

In this class, we shall understand what Satya is.

Satya (Truthfulness)

• Satya means always telling the truth.
• It is one of the most important practices in Yama. 

Let’s learn more about being truthful through a story of The Woodcutter and the Axe!

The Woodcutter and the Axe

• Once upon a time, a woodcutter was working in a forest.
• While chopping wood near a river, his axe slipped from his hand and fell into the water.

Woodcutter and Goddess

• The woodcutter was very sad because the axe was his only tool for earning a living.
• He prayed to the Goddess of the river for help.
• The Goddess appeared and dived into the river.
• She brought up a golden axe and asked, “Is this your axe?”
• The woodcutter replied, “No, that is not mine.”
• ​The Goddess then brought up a silver axe and asked again, “Is this your axe?”
• The woodcutter said, “No, that is not mine either.”
• Finally, the Goddess brought up the woodcutter’s old iron axe from the river. 
• The woodcutter smiled and said, “Yes, this is my axe.”
• The Goddess was impressed by the woodcutter's honesty and gave him all three axes - the golden, silver, and his own iron axe.

Moral:

• Always tell the truth, no matter the situation.
• Honesty is always rewarded.

2. Niyama-Personal Disciplines

Niyama is the second limb of Ashtanga Yoga. Niyama teaches us to improve ourselves every day. These five practices help us grow in a positive way.

Niyama

1. Saucha – Stay clean and pure in body and mind.
2. Santosha – Be content with what you have and enjoy it.
3. Tapas – Be disciplined and dedicated to your goals.
4. Swadhyaya – Read inspiring books and learn every day.
5. Ishvarapranidhana – Dedicate your actions to God.

In this class we will focus on Santosha.

Santosha (Contentment)

• Santosha means contentment or satisfaction. 
• It is about appreciating and valuing what we have instead of always wanting more.

Let’s understand the meaning of Santosha through the story of "In Search of Happiness."

Story: In Search of Happiness

• A woodcutter works by chopping wood and selling it.
• He sees a rich man enjoying life and thinks, “If I were rich, I would be happy.”
• The woodcutter meets a yogi who offers to grant him a wish.
• The woodcutter wishes to be rich, and the yogi makes him rich.
• The rich man wishes to be a king, and the yogi makes him a king.

• The king, unhappy with the sun's heat, wishes to be the sun.
• The yogi makes him the sun, but the king then wishes to be a cloud because the clouds can block the sun.
• As a cloud, the king wishes to be a tree because trees are strong and can’t be moved.
• Finally, the king wishes to be the woodcutter again after realizing the woodcutter has the best life.
• The yogi teaches him: "Be content with what you have and appreciate your unique strengths."

Moral:

• Be content with what you have. Always appreciate what you have instead of constantly wishing for more.