TalentJR

Unit 6: Yoga – Class 7 Physical Education Chapter 6 Notes & NCERT PDF

Class 7Physical Education and Well-beingChapter 6NCERT book: Khel Yatra - Physical Education and Well-being Class 7

Notes and a simple summary of Chapter 6 of the NCERT Class 7 Physical Education and Well-being book, with the official chapter PDF, flashcards, an MCQ quiz and an AI tutor for your doubts.

🎧 Listen to the content

Unit 6: Yoga

Introduction

Yoga is an ancient practice designed to harmonise the body and mind. In Grade 6 you learnt that the word Yoga comes from the Sanskrit root 'Yuj', meaning to join, to unite or to integrate — the union of body, mind and the inner self.

This unit shows how to use the eight limbs of yoga in daily life for physical health and mental well-being. Regular practice builds a stronger body, a calmer mind and more balanced emotions, which helps us become better students, loyal friends, responsible family members and citizens.

How a yoga session is structured

  • Begin: sit in Sukhāsana with spine, neck and head straight, hands in Chin Mudra, observe the breath, chant "Om", then fold the hands in Namaskāra Mudra for the opening prayer.
  • Opening prayer: Om Saha Nāvavatu…
    • "May we both (Guru and Śiśya) be protected. May we both be nourished. May we practice with great vigour and energy. Let our studies be fruitful and enlightening. May we not hate each other."
  • Middle: Yama and Niyama, Sūkṣma Vyāyāma, Śithilīkaraṇa Vyāyāma, Āsanas, Prāṇāyāma, Pratyāhāra, relaxation, Dhāraṇā, Dhyāna and Krīḍā Yoga.
  • End: 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." Then rub the palms, place them over closed eyes and open the eyes into the warmth of the hands.

    • Key Ideas

    1. Yoga for Daily Life

  • The Bhagavad Gita defines yoga as 'Yogaḥ Karmasu Kauśalam' (2.50) — "Yoga is skill in action." This is Karma Yoga: doing our tasks in a relaxed and focused way. Like a Kho-Kho player who runs fast yet stays calm and focused.
  • Sri Aurobindo said yoga is about overall personality development — physical, mental, intellectual, emotional and spiritual — like a tree whose roots, trunk, branches and leaves must all grow together.

    • Pancha Kosha (from the Taittiriya Upanishad) — five layers of our existence, like the layers of an onion:

  • Annamaya Kosha (Physical Sheath): the outermost layer, made from the food we eat. Nurtured by sports, running, healthy food, occasional fasting, living with nature, good sleep and yoga postures.
  • Pranamaya Kosha (Energy Sheath): powered by Prana, our life energy from breathing. Strengthened by Prāṇāyāma, Mudra and Kriyā.
  • Manomaya Kosha (Mind Sheath): thoughts, feelings and perceptions. Refined by meditation, mantra chanting (japa), music, singing, painting and Trataka.
  • Vijnanamaya Kosha (Wisdom Sheath): helps us tell right from wrong, make decisions and discover our life's purpose — "the map that helps us navigate life".
  • Anandamaya Kosha (Bliss Sheath): the innermost layer, the source of pure joy — the contentment you feel with a pet, in nature, or when helping others.

    • Ashtāṅga Yoga — Maharshi Patanjali's eight limbs:

  • Yama – social discipline and ethics
  • Niyama – personal discipline
  • Āsana – physical postures
  • Prāṇāyāma – regulation of breath
  • Pratyāhāra – mastery over senses
  • Dhāraṇā – concentration
  • Dhyāna – meditation
  • Samādhi – state of ultimate joy and bliss

    • Five Yamas: Ahimsa (kindness to all living beings), Satya (truthfulness), Asteya (not taking what belongs to others), Brahmacharya (self-control), Aparigraha (not being greedy).

    Five Niyamas: Shaucha (cleanliness), Santosha (contentment), Tapas (self-discipline), Swadhyaya (self-study), Ishwara Pranidhana (recognising the divinity).

    In this grade the focus is Ishwara Pranidhana — recognising the divinity within ourselves, seeing the body as a temple and seeing the divine in everything. The story A Journey of Oneness tells how Guru Nanak, told his feet pointed at a holy place, asked the devotee to move them where there was no holy place — and the devotee saw the place of worship in every direction.

    2. Yoga Sadhana — preparing the body

    General guidelines: breathe normally through the nose, stay aware and focused, and rest if unwell. For āsanas: warm up first, practise on an empty stomach (or wait 2–3 hours after eating), wear loose clothing, no shoes or socks, avoid strain, focus on alignment, don't talk, cool down in Śavāsana, and be consistent.

    Sūkshma Vyāyāma ('subtle/micro exercise') — gentle joint exercises, synchronised with the breath, done sitting or standing. This grade:

  • Aṅgulī Śakti Vikāsaka – fingers
  • Maṇi Bandha Śakti Vikāsaka – wrist strengthening
  • Maṇi Bandha Chakra – wrist rotation
  • Kehuni Śakti Vikāsaka – elbows
  • Skandha Chakra – shoulder joint

    • Example (fingers): sit in Vajrāsana or Sukhāsana, raise hands to shoulder level, inhale and stretch the fingers, exhale and make a fist with the thumb inside — repeat 10 times.

    Śithalīkarana Vyāyāma — loosening exercises for the spine and large muscles: forward-backward bending, side bending, bending and twisting, and twisting. Forward-backward bending: from Tāḍāsana, legs apart, inhale and bend backward, exhale and bend forward swinging the hands, 10 times, knees straight.

    3. Sūrya Namaskāra

    A sequence of poses combining āsana, prāṇāyāma and mantra — a complete workout and an excellent warm-up. It starts with the prayer from the Isha Upanishad, Hiraṇmayena Pātreṇa… ("O Pūṣan, please move the bright golden disk blocking the truth, so I, who seek truth, can see you.").

    The 12 steps:

  • Pranamāsana
  • Hasta Utthanāsana (inhale, arms up, biceps touch ears)
  • Padahastāsana (exhale, bend forward)
  • Ashwa Sanchālanāsana (inhale, right leg back)
  • Dandāsana (exhale, body in a straight line like a slide)
  • Ashtāṅga Namaskāra (eight parts touch the floor: forehead, chest, two palms, two knees, two toes — abdomen off the ground)
  • Bhujangāsana (inhale, raise chest, arch spine)
  • Parvatāsana (exhale, raise waist)
  • Ashwa Sanchālanāsana
  • Padahastāsana
  • Hasta Utthanāsana
  • Pranamāsana

    • Benefits: strengthens muscles, flexibility and heart health; aids digestion and metabolism; builds endurance; helps the transition from childhood to adolescence; reduces stress, anxiety and anger; boosts mood and self-esteem.

    Limitation: avoid with serious or chronic conditions, heart issues or fatigue.

    4. Āsanas of this grade

    Āsana is the third limb of Ashtāṅga Yoga; the word means comfortable posture. Hatha Yoga highlights 32 special poses.

  • Utkaṭāsana – Chair Posture (Standing): from Tāḍāsana, raise arms, bend knees as if sitting on a chair, hold for 10 counts. Strengthens ankles, thighs, calves and spine; eases respiration; improves concentration. Avoid with knee pain, sprained ankles or injured ligaments.
  • Gomukhāsana – Cow's Face Posture (Sitting): fold legs with knees stacked, one arm over the head and one behind the back, fingers interlocked; 10 counts each side. Removes stiffness in shoulders, neck and legs; improves respiration; reduces anxiety, stress and tiredness. Avoid initially with acute knee or ankle problems. (A towel can help if fingers don't meet.)
  • Dhanurāsana – Bow Posture (Prone; listed as Sarala Dhanurāsana): hold the ankles, raise head and chest into a bow, 10 counts; relax in Makarāsana. Improves spinal flexibility, opens chest and shoulders, aids digestion. Avoid with ankle, wrist or spine injury. Follow with a forward bend like Parvatāsana.
  • Sarvāṅgāsana – Shoulder Stand (Supine): legs to 45°, then 90°, then over the head, then lift the body upright with chin touching the chest, forming an 'L'; hold 10 counts, then reverse; relax in Śavāsana. Called the Queen of Āsanas. Stimulates the thyroid and parathyroid glands; improves circulation to the brain. Avoid with respiratory disorders, neck or spinal injury, serious eye disorders such as high myopia.
  • Matsyāsana – Fish Posture (Supine): legs folded (as in Padmāsana), crown of head on the ground, hold toes, 10 counts. Stimulates the thyroid; keeps the spine flexible; improves lung capacity (beneficial for asthma and bronchitis). Avoid after abdominal/thoracic surgery, neck injury, hernia, peptic ulcers.

    • Relaxation: lie in Śavāsana (feet apart, hands apart, palms up) after dynamic practice; Prāṇāyāma is practised after relaxation.

    Breathing practices: Marjariāsana (cat stretch — inhale, look up, back concave; exhale, arch spine, chin to chest; 5 rounds) and Vyāghrāsana (tiger stretch — swing one leg up and in; 3–5 rounds each side). Avoid both with knee injury or pain.

    5. Prāṇāyāma, Mudras and the inner limbs

  • Prāṇāyāma = Prana (vital energy) + Yama (control/extend). Revise Sectional Breathing, Nādīśuddhi and Bhrāmarī.
  • Shanmukhi Mudra ('six gates') with Bhrāmarī: thumbs close the ears, index fingers on the eyelids, middle fingers on the nostrils, ring and little fingers above and below the lips; exhale with a bee-like hum, 5 times. Promotes Pratyāhāra.
  • Bhastrikā Prāṇāyāma ('bellows'): sit in Sukhāsana or Vajrāsana, inhale fully, then exhale quickly 5 times = one round; 3 rounds. Strengthens the lungs; improves circulation and concentration. Students with low stamina should avoid it.
  • Jnana Mudra: tip of the thumb touches the tip of the index finger, other fingers straight, palms up; 10 minutes daily. Reduces tension, anger and stress; increases memory.
  • Pratyāhāra (5th limb): listen to a temple bell until the sound fades completely.
  • Dhāraṇā — single-point concentration, like focusing sunlight with a magnifying glass. Practice Jatru Trataka: fists with thumbs up, move hands sideways while gazing at the thumbs, moving only the eyes; 3–5 rounds, then palming. Relaxes eye muscles, improves eyesight and concentration. Avoid with severe headaches.
  • Dhyāna — meditation; the calm that follows focus. Includes a simple breath meditation and Panchakosha Meditation, moving awareness through all five koshas.
  • Samādhi — the ultimate state of consciousness.

    • 6. Krīḍā Yoga

    Yoga through games. Yoga of Reflection: pairs face each other; one performs a pose slowly and the other mirrors it exactly, each holding for 1 minute (maximum 5 minutes). It builds focus, body awareness, communication, trust and patience.

    Practice Routine (30-minute home module)

    Opening prayer (2 min) → loosening practices (Sūkshma and Śithalīkarana Vyāyāma) → breathing practices (Marjariāsana, Vyāghrāsana) → Sūrya Namaskāra (5 min) → āsanas (Utkaṭāsana, Gomukhāsana, Sarala Dhanurāsana, Sarvāṅgāsana, Matsyāsana) → relaxation (5 min) → Prāṇāyāma → closing prayer.

    Safety & Precautions

  • Always warm up first and never force a posture or hold the breath.
  • Practise on an empty stomach; wear loose clothes; no shoes or socks.
  • Stop and tell the teacher if you feel dizzy, unwell or in pain.
  • Respect each āsana's limitations listed above.
  • Remove glasses and watches before Trataka, and wash the eyes with clean water.

    • Key Terms

  • Yuj – to join/unite (जोड़ना)
  • Pancha Kosha – five sheaths (पंचकोश)
  • Prana – life energy (प्राण)
  • Ashtāṅga Yoga – eight-limbed yoga (अष्टांग योग)
  • Yama / Niyama – social / personal discipline (यम / नियम)
  • Ishwara Pranidhana – recognising the divine (ईश्वर प्रणिधान)
  • Sūkshma Vyāyāma – subtle joint exercises (सूक्ष्म व्यायाम)
  • Śithalīkarana Vyāyāma – loosening exercises (शिथिलीकरण व्यायाम)
  • Sūrya Namaskāra – sun salutation (सूर्य नमस्कार)
  • Utkaṭāsana – chair posture (उत्कटासन)
  • Gomukhāsana – cow's face posture (गोमुखासन)
  • Dhanurāsana – bow posture (धनुरासन)
  • Sarvāṅgāsana – shoulder stand (सर्वांगासन)
  • Matsyāsana – fish posture (मत्स्यासन)
  • Bhastrikā – bellows breathing (भस्त्रिका)
  • Pratyāhāra – mastery over senses (प्रत्याहार)
  • Dhāraṇā / Dhyāna – concentration / meditation (धारणा / ध्यान)
  • Krīḍā Yoga – yoga through games (क्रीड़ा योग)

    • Common Mistakes

  • Holding the breath or forcing deep breaths during āsanas — breathe normally through the nose.
  • Skipping the warm-up before Sūrya Namaskāra or āsanas.
  • Letting the abdomen touch the floor in Ashtāṅga Namaskāra (only eight parts touch).
  • Confusing the koshas: Pranamaya is energy/breath, Manomaya is mind, Vijnanamaya is wisdom.
  • Moving the head instead of only the eyes in Jatru Trataka.
  • Doing Bhastrikā with jerks — it should be gentle.

    • Check Yourself

  • Name the five koshas from outermost to innermost.
  • List the eight limbs of Ashtāṅga Yoga in order.
  • Which eight body parts touch the floor in Ashtāṅga Namaskāra?
  • Which āsana is called the Queen of Āsanas, and why?
  • How many quick exhalations make one round of Bhastrikā?

    • 💡 Key Learning Points

    • ✓Yoga ('Yuj' – to unite) integrates body, mind and inner self; the Gita calls it 'skill in action' (Yogaḥ Karmasu Kauśalam).
    • ✓The five koshas — Annamaya, Pranamaya, Manomaya, Vijnanamaya, Anandamaya — are nurtured by different yoga practices.
    • ✓Patanjali's Ashtāṅga Yoga has eight limbs, from Yama and Niyama to Dhyāna and Samādhi; this grade focuses on Ishwara Pranidhana.
    • ✓Warm-ups (Sūkshma and Śithalīkarana Vyāyāma), 12-step Sūrya Namaskāra and five new āsanas, each with its benefits and limitations.
    • ✓Bhastrikā, Shanmukhi and Jnana Mudra, Jatru Trataka, Panchakosha meditation and Krīḍā Yoga build calm and focus.

    👨‍🏫 Teaching Tips

    • →Open and close every session with the book's prayers and Om chanting so students learn the session structure.
    • →Use the tree and onion analogies from the book to explain the five koshas; let students fill the 'My Daily Yoga Plan' activity.
    • →Teach Sūrya Namaskāra step by step with the breath (inhale on backward/upward moves, exhale on forward bends) before linking all 12.
    • →Always do Sūkshma Vyāyāma for the shoulders before Gomukhāsana; offer a towel if students can't interlock fingers.
    • →Check each student's health against the limitations list before Sarvāṅgāsana, Matsyāsana and Bhastrikā.
    • →Ring a real bell for the Pratyāhāra activity and ask students how long they could follow the fading sound.
    • →Play 'Yoga of Reflection' (maximum 5 minutes) and discuss the learnings: focus, trust and patience.
    • →Encourage a gratitude journal and a walk in nature to connect Ishwara Pranidhana with daily life.

    📋 Assessment Questions

    1. Can the student match each kosha to its sheath (physical, energy, mind, wisdom, bliss)?
    2. Can the student perform Sūrya Namaskāra in the correct 12-step sequence with the right breathing?
    3. Can the student demonstrate Utkaṭāsana, Gomukhāsana, Dhanurāsana, Sarvāṅgāsana and Matsyāsana and state one limitation of each?
    4. Can the student solve the book's yoga and Prāṇāyāma riddles (e.g. the chair pose, the buzzing-bee breath)?
    5. Can the student explain Ishwara Pranidhana using the Guru Nanak story?

    Ask the AI tutor about Class 7 Physical Education and Well-being Chapter 6

    Get question answers, important questions, a quick MCQ quiz or a simple explanation of “Unit 6: Yoga”. Free — sign in with Google.

    How the AI tutor works →

    👩‍🏫 Class 7 Physical Education and Well-being classes near you — online or at home

    Prefer a real teacher? TalentJR teachers take live online classes anywhere in India and visit homes in selected cities. Tell us what you need and our team will call you with timings and fees.

    • Live online classesSmall groups or 1:1 with a teacher, from home, any city.
    • Teacher at homeA TalentJR teacher visits your home (selected cities).
    • At a centreClasses at a TalentJR partner centre near you, where available.

    Keep learning

    All chapters in Khel Yatra - Physical Education and Well-being Class 7

    1. 1. Unit 1: Foundational Basis of Physical Education and Well-being
    2. 2. Unit 2: Physical and Motor Fitness
    3. 3. Unit 3: Fundamental Skills of Sports — Badminton
    4. 4. Unit 4: Fundamental Skills of Sports — Football
    5. 5. Unit 5: Fundamental Skills of Sports — Kabaddi
    6. 6. Unit 6: Yoga