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Unit 5: Yoga – Class 6 Physical Education Chapter 5 Notes & NCERT PDF

Class 6Physical Education and Well-beingChapter 5NCERT book: Khel Yatra - Physical Education and Well-being Class 6

Notes and a simple summary of Chapter 5 of the NCERT Class 6 Physical Education and Well-being book, with the official chapter PDF, flashcards, an MCQ quiz and an AI tutor for your doubts.

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Unit 5: Yoga

Introduction

Yoga is an ancient art and science of healthy living that originated in India and has been passed down for thousands of years. The book reminds us that it is a common misconception to think Yoga is only physical exercise with twists and stretches. In its true sense, Yoga is a journey of self-discovery that keeps the body strong and the mind calm.

The word Yoga comes from the Sanskrit root "yuj", which means "to unite or integrate" — the union of body, mind and inner self.

The unit has six chapters: Yoga for Daily Life, Preparing for Yogic Practices, Āsanas, Prānāyāma, Dhārana–Dhyāna–Samādhi, and Krīḍā Yoga (Yoga games).

How Every Yoga Session Runs

  • Opening Prayer: "Om Saha Nāvavatu…" — the teacher and student pray together to be protected, nourished, to practise with vigour, to make their studies fruitful and not to hate each other.
  • Main practice as per the session plan.
  • Closing Prayer: "Om Sarve Bhavantu Sukhinah…" — may all be happy, may all be free from illness, may all see what is auspicious, may no one suffer.
  • To begin and end: sit in Sukhāsana, back straight, hands in Cin Mudra, observe the breath, chant "Om", fold hands in Namaskāra Mudra for the prayer, and finally rub the palms and cup them over the eyes.

    • Chapter 1 — Yoga for Daily Life

    Why Yoga helps students

    Yoga keeps the mind clear and focused, builds strength and flexibility, improves concentration in class and helps you let go of worries. Even a few minutes a day makes a big difference.

    History of Yoga

  • Roots in the Vedās, the oldest sacred texts of India.
  • Each chapter of the Bhagavad Gītā is named after a type of Yoga — Karma Yoga (action), Bhakti Yoga (devotion), Jnana Yoga (wisdom), Raja Yoga (willpower).
  • More than 2,000 years ago, Mahārṣi Patanjali compiled Yoga in 196 Yoga Sutras, describing the eight limbs — Ashtāṅga Yoga.
  • Hatha Yoga (practical Yoga) developed about 1,500 years ago.
  • Swami Vivekananda, Paramahamsa Yogananda, Sage Aurobindo and B.K.S. Iyengar took Yoga to the world. International Day of Yoga is celebrated on 21st June in more than 190 countries.

    • The eight limbs of Ashtāṅga Yoga

  • Yama – social discipline (how to behave with others)
  • Niyama – personal discipline (how to take care of yourself)
  • Āsana – posture
  • Prānāyāma – mastery over breath
  • Pratyāhāra – mastery over the senses
  • Dhārana – concentration
  • Dhyāna – meditation / contemplation
  • Samādhi – state of bliss, the ultimate goal

    • The five Yamas

  • Ahimsa – be kind; do not hurt any living being, including plants and animals.
  • Satya – always tell the truth.
  • Asteya – do not take what is not yours.
  • Brahmacharya – use energy wisely; self-control.
  • Aparigraha – do not be greedy; be happy with what you have.
    • Story – Simple living and great thinking: When Lal Bahadur Shastri, the second Prime Minister, went to buy a saree for his wife, the shopkeeper offered expensive sarees as a gift. Shastri refused, saying he would only buy a saree that fitted his budget. This is Aparigraha.

    The five Niyamas

  • Śauca – cleanliness of body, mind and surroundings.
  • Santosha – contentment.
  • Tapas – self-discipline and determination.
  • Svādhyāya – self-study and improving knowledge.
  • Īśvara Pranidhāna – trusting in something bigger than yourself.
    • Story – Tapas: Malli Mastan Babu, from a farming family in Andhra Pradesh, climbed the seven highest peaks on seven continents in 172 days — the first Indian and South Asian to do so. He practised yoga for strength, flexibility and focus.

    Pratyāhāra in daily life

    Pratyāhāra means to restrain or withdraw — not getting disturbed by what you see, hear, smell, taste or feel. Practices: quiet time, mindful eating (no TV or phone at meals), tuning in with nature, listening to soothing music, and avoiding devices for 30 minutes before bed.

    Healthy food habits as per Ayurveda: Hitabhuk (eat healthy, nourishing food), Mitabhuk (eat in moderate quantity), Ritabhuk (eat according to the season).

    Chapter 2 — Preparing for Yogic Practices

    General guidelines

  • Breathe normally during Āsanas, always through the nose; do not force breathing.
  • Be alert and follow the teacher; no shoes or socks.
  • Rest when ill; girls should inform the teacher during their period.

    • Breathing practices

  • Rabbit Breathing: sit in Vajrāsana, bend forward with elbows touching the knees, tongue half out, breathe fast (10–30 rounds).
  • Dog Breathing: palms beside the knees, tongue fully out, fast vigorous breathing so the abdomen bulges and contracts (10–20 rounds, gradually up to 50).
  • Benefits: better lung capacity, relaxation, less stress. Limitation: people with epilepsy should avoid it.

    • Sūkshma Vyāyāma (joint movements)

    "Sūkshma" = subtle, "Vyāyāma" = exercise. Gentle movements that loosen the joints and improve circulation. Neck movements (Greevasanchālana) in Vajrāsana: up–down, left–right, side-bending, and rotation — five rounds each. Avoid with a neck injury.

    Śithalīkarana Vyāyāma (loosening/dynamic practices)

    Jogging in place, bending, leg swings, spinal twists. In Grade 6: Pavanamuktāsana Kriya —

  • Ekapāda (single leg): raise leg to 45°, then 90°, bend and hug the knee, touch chin to knee, rotate the leg five rounds each way; repeat with the other leg; relax in Śavāsana.
  • Dvi Pāda (both legs): hug both knees and do rock and roll, left–right movement and rotation (five rounds each).
  • Benefits: reduces abdominal fat, releases gas, improves digestion and appetite, prevents constipation. Avoid after recent abdominal surgery.

    • Sūrya Namaskāra preparation

    Sūrya Namaskāra is a series of 12 poses, traditionally in the morning. Preparatory pairs (five rounds each): Ardhachakrāsana → Pādahastāsana; Pādahastāsana → Aśvasañcalanāsana; Daṇḍāsana → Śaśāṅkāsana; Daṇḍāsana → Sāṣṭāṅga Namaskāra; Ūrdhvamukha Śvānāsana → Adhomukha Śvānāsana. Avoid jerky movements.

    Chapter 3 — Āsanas

    Āsana is the third limb — postures that make the body flexible, strong and balanced, and prepare the mind for meditation. Guidelines: clean, airy place; use a mat; empty stomach — at least four hours after food; remove spectacles, watches and jewellery; loose clothes; relax after practice.

    Grade 6 Āsanas

  • Ardhakaṭicakrāsana (Lateral arc posture) – Standing. From Tādāsana, raise the right arm to 180° (bicep touching the ear) and bend sideways to the left; repeat on the other side. Benefits: reduces waist fat, lateral bending of the spine, improves liver function, strengthens legs. Limitation: none.
  • Padmāsana (Lotus posture) – Sitting. Place each foot on the root of the opposite thigh, Cin Mudra, back erect. Called "the destroyer of disease" and a good meditative posture. Avoid with knee or ankle pain.
  • Bhujaṅgāsana (Serpent posture) – Prone. Hands beside the chest, raise the body till the arms are straight; relax in Makarāsana. Benefits: flexible spine, reduces abdominal fat, helps respiratory disorders. Avoid after recent abdominal surgery.
  • Shalabhāsana (Locust posture) – Prone. Fists below the thighs, raise both legs without bending the knees. Benefits: healthy spine; strengthens hips, thighs, knees and calves; improves kidney function. Avoid with heart conditions or diabetes.
  • Uttanapadāsana (Raised leg posture) – Supine. Raise both legs to 45°, then 90°, hold, and lower in reverse; relax in Śavāsana. Benefits: flexible spine, reduces abdominal fat. Avoid with lower back pain.

    • Quick Relaxation: lie on the back, observe the abdomen rising and falling, synchronise breath with it, and feel lightness on inhaling and relaxation on exhaling — five rounds each.

    Chapter 4 — Prānāyāma

    Prāna = life force; Ayāma = control and expansion. Three parts: Puraka (inhalation), Rechaka (exhalation), Kumbhaka (retention). Always breathe through the nose, spine erect, eyes closed, repeat each practice five times.

  • Sectional Breathing: Adhama Śvāsa – abdominal (Cin Mudra); Madhyama Śvāsa – chest (Cinmaya Mudra); Ādhya Śvāsa – upper chest/collar-bone (Ādi Mudra); Pūrna Śvāsa – full yogic breathing (Brahma Mudra).
  • Nādīśuddhi Prānāyāma (alternate nostril): Nādī = energy channels, śuddhi = cleaning. Use Nāsika Mudra (index and middle fingers folded) in the right hand — thumb closes the right nostril, ring and little fingers the left. Exhale left, inhale left, switch, exhale right, inhale right, switch, exhale left = one round; do 3–5 rounds. Benefits: balances both nostrils, increases appetite, reduces stress hormones.
  • Bhrāmarī Prānāyāma: named after the female bee; inhale deeply and hum a low "mmm" (the Makara sound of Om) on exhaling; repeat five times. Benefits: reduces stress, improves concentration, memory and sleep, deep relaxation, balances blood pressure.

    • Chapter 5 — Dhārana, Dhyāna and Samādhi

  • Dhārana – single-point concentration, e.g. on the breath, a candle flame or a thumb tip.
  • Jatru Trataka – yogic gazing at the thumb tip: up–down and right–left viewing, moving only the eyeballs, 3–5 rounds, followed by palming. Benefits: concentration, memory, eyesight, confidence. Avoid with severe headache; remove glasses.
  • Dhyāna – when concentration flows without a break, like a stream, it becomes meditation — effortless, unlike Dhārana which needs effort.
  • Nādanusandhāna (sound meditation): chant A (feel it in the abdomen), U (chest), M (head), then Om (whole body), 3–5 rounds each.
  • Samādhi – the highest state of consciousness.

    • Chapter 6 — Krīḍā Yoga (learning Yoga through play)

  • Padārtha Grāhi – Mindful Eating game: the teacher calls out items; for healthy foods students mime eating and say "We eat"; for non-edible or junk items they stay silent.
  • Pañcabhūta game: act out the five elements — Pṛithvi (earth: squat/sit), Āap (water: gargle sound "Galagalagala"), Agni (fire: flicker fingers), Vāyu (air: rotate raised hands), Ākāśa (sky: palms up, look upwards).

    • Safety & Precautions (summary)

  • Practise under a teacher; never push into pain.
  • Empty stomach; mat; no shoes, glasses, watches or jewellery.
  • Epilepsy – no rabbit/dog breathing. Neck injury – no neck movements. Recent abdominal surgery – no Pavanamuktāsana, Sūrya Namaskāra preparation or Bhujaṅgāsana. Knee/ankle pain – no Padmāsana. Heart conditions or diabetes – no Shalabhāsana. Lower back pain – no Uttanapadāsana. Severe headache – no Jatru Trataka.

    • Key Terms

  • Yuj – to unite (जोड़ना)
  • Ashtāṅga Yoga – eight limbs of Yoga (अष्टांग योग)
  • Yama – social discipline (यम)
  • Niyama – personal discipline (नियम)
  • Ahimsa – non-violence (अहिंसा)
  • Aparigraha – non-greed (अपरिग्रह)
  • Śauca – cleanliness (शौच)
  • Tapas – self-discipline (तप)
  • Sūkshma Vyāyāma – subtle joint exercise (सूक्ष्म व्यायाम)
  • Āsana – posture (आसन)
  • Prānāyāma – breath control (प्राणायाम)
  • Puraka / Rechaka / Kumbhaka – inhalation / exhalation / retention (पूरक / रेचक / कुंभक)
  • Pratyāhāra – withdrawal of senses (प्रत्याहार)
  • Dhārana – concentration (धारणा)
  • Dhyāna – meditation (ध्यान)
  • Samādhi – state of bliss (समाधि)
  • Krīḍā – play (क्रीड़ा)
  • Pañcabhūta – five elements (पंचभूत)

    • Common Mistakes

  • Thinking Yoga is only physical exercise — it unites body, mind and inner self.
  • Holding or forcing the breath during Āsanas — breathe normally through the nose.
  • Practising right after a meal — wait at least four hours.
  • Bending forward or backward in Ardhakaṭicakrāsana — the bend must be sideways.
  • Spreading the elbows or lifting the navel off the floor in Bhujaṅgāsana.
  • Bending the knees in Shalabhāsana and Uttanapadāsana.
  • Moving the head in Jatru Trataka — only the eyeballs move.
  • Mixing up Dhārana (effortful focus) and Dhyāna (effortless, continuous focus).

    • Check Yourself

  • Name the eight limbs of Ashtāṅga Yoga in order.
  • Which Yama does the Lal Bahadur Shastri story teach?
  • Who should avoid Shalabhāsana, and why might Padmāsana not suit someone with knee pain?
  • What is one round of Nādīśuddhi Prānāyāma?
  • Where do you feel A, U and M in Nādanusandhāna?

    • 💡 Key Learning Points

    • ✓Yoga (from 'yuj', to unite) is a science of healthy and happy living, organised by Patanjali into the eight limbs of Ashtāṅga Yoga.
    • ✓The five Yamas (Ahimsa, Satya, Asteya, Brahmacharya, Aparigraha) and five Niyamas (Śauca, Santosha, Tapas, Svādhyāya, Īśvara Pranidhāna) guide behaviour with others and with oneself.
    • ✓Preparatory practices — rabbit and dog breathing, neck movements, Pavanamuktāsana Kriya and Sūrya Namaskāra techniques — ready the body for Āsanas.
    • ✓Grade 6 Āsanas: Ardhakaṭicakrāsana (standing), Padmāsana (sitting), Bhujaṅgāsana and Shalabhāsana (prone), Uttanapadāsana (supine), each with its benefits and limitations.
    • ✓Prānāyāma (sectional breathing, Nādīśuddhi, Bhrāmarī), Jatru Trataka, Nādanusandhāna and Krīḍā Yoga games build breath control, concentration and calm.

    👨‍🏫 Teaching Tips

    • →Begin and end every session with the Saha Nāvavatu and Sarve Bhavantu prayers in Sukhāsana, as the book prescribes, to build routine.
    • →Use the Yama and Niyama matching activities (e.g. treating a pet gently → Ahimsa) and ask students to add their own examples.
    • →Run the 'bring an item to give away' activity after the Lal Bahadur Shastri story so students feel Aparigraha, not just define it.
    • →Before each Āsana, check the listed limitation aloud (knee pain, heart conditions, lower back pain, recent surgery) and offer rest to those affected.
    • →Demonstrate Cin, Nāsika and Brahma Mudra slowly and check finger positions before Nādīśuddhi.
    • →Play Padārtha Grāhi and Pañcabhūta as warm-ups; speed up gradually and invent new variations with the class.
    • →Follow the book's month-wise session plan so each period mixes theory (10 min) with Yoga Sādhana practice.
    • →Ask students to observe and describe how they feel after breathing practices and relaxation to build body awareness.

    📋 Assessment Questions

    1. Can the student list the eight limbs of Ashtāṅga Yoga and match each Yama/Niyama to a real-life example?
    2. Can the student perform the five Grade 6 Āsanas with correct steps, breathing and relaxation posture?
    3. Can the student state at least one benefit and one limitation of each Āsana and breathing practice?
    4. Can the student perform one full round of Nādīśuddhi Prānāyāma and Bhrāmarī correctly?
    5. Does the student show focus and self-discipline (Tapas) in regular practice and in Krīḍā Yoga games?

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    Keep learning

    All chapters in Khel Yatra - Physical Education and Well-being Class 6

    1. 1. Unit 1: Importance of Physical Education and Well-being
    2. 2. Unit 2: Motor Fitness
    3. 3. Unit 3: Fundamental Skills of Kho-Kho
    4. 4. Unit 4: Fundamental Skills of Handball
    5. 5. Unit 5: Yoga