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Unit 6: Yoga – Class 8 Physical Education Chapter 6 Notes & NCERT PDF

Class 8Physical Education and Well-beingChapter 6NCERT book: Khel Yatra - Physical Education and Well-being Class 8

Notes and a simple summary of Chapter 6 of the NCERT Class 8 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 6: Yoga

Introduction

Yoga is described in this unit as a journey of self-discovery that balances our body, mind, and inner self. It nurtures our physical, mental, emotional, intellectual and spiritual well-being, and builds determination, inner strength and courage.

"Samatvam yoga uchyate" (Bhagavad Gita 2.48) — "Yoga is a state of balance."

The key to this balance is to focus on the present moment instead of dwelling on the past or worrying about the future. In Grade 7 you learnt Marjariāsana, Sūrya Namaskāra, Pancha Kośha, Utkaṭāsana, Sarvāngāsana, Dhanurāsana, Matsyāsana, Bhastrikā Prāṇāyāma and Hasta Mudrā. In Grade 8 you go deeper: Yama and Niyama, Sūkṣhma and Sthūla Vyāyāma, Sūrya Namaskāra with the Sun's names, new āsanas, Yoga Nidrā, Kapālabhāti, two new Prāṇāyāmas, Taḍāgī Mudrā, Pratyāhāra, Dhāraṇā, Dhyāna and Krīḍā Yoga.

How a session begins and ends

  • Sit in Sukhāsana, spine upright, hands in Chin Mudrā, observe the breath, chant "Om".
  • Bring the hands to Namaskāra Mudrā and chant the opening prayer to Maharishi Patañjali ("Yōgēna Chittasya Padēna Vāchām…"). It thanks him for removing impurities of the mind through yoga (Yoga Sutra), of speech through grammar (Vyākaraṇa) and of the body through medicine (Āyurveda).
  • End with the closing prayer "Om Sarve Bhavantu Sukhinah…" — May all be happy, may all be free from illness, may no one suffer.

    • Key Ideas

    Chapter 1 — Yoga for Daily Life

    Important yoga texts:

  • Patañjali Yoga Sutra — the first systematic text of yoga sādhana; 4 pāda (chapters) and 195 sutras; teaches Ashtānga Yoga.
  • Haṭha Pradīpikā — by Swami Svātmārāma, 4 chapters; practical: āsanas, Ṣhaṭkarma (six cleansing techniques), Prāṇāyāma, mudrā, Bandha (energy locks) and Samādhi.
  • Gheraṇḍa Samhitā — by Rishi Gheraṇḍa, 7 chapters; teaches Saptānga Yoga (seven-limbed yoga).
  • Bhagavad Gītā — Shri Krishna guides Arjuna across 18 chapters; Yoga Vaśiṣhṭha — Sage Vaśiṣhṭha guides Shri Rama.

    • Yama (first limb of Ashtānga Yoga) — universal guidelines for everyone (Yoga Sutra 2.30): Ahimsā (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (moderation), Aparigraha (non-possessiveness).

    Niyama — personal guidelines that turn us inward (Yoga Sutra 2.32): Śhaucha (cleanliness), Santoṣha (contentment), Tapas (self-discipline), Svādhyāya (self-study), Īśhvara Praṇidhāna (surrender to the divine).

    Śhaucha and the Ariṣhaḍvargas — Śhaucha is purity of body and mind. The six "enemies of the mind" are Kāma (desire), Krodha (anger), Lobha (greed), Moha (attachment), Mada (arrogance) and Matsarya (jealousy). In the story of Anjali and the clear pond, her grandmother compares the mind to a pond: pure thoughts keep it clear; negative emotions make it murky. Anjali practises mindful breathing and tries to see her brother's point of view.

    Chapter 2 — Yoga Sādhana

    Abhyāsa means steady, regular practice without giving up or getting distracted.

    Sūkṣhma Vyāyāma for the lower limbs (also called the Pavanamuktāsana series) — start and end in Sthiti / Viśhrānti:

  • Padānguli Naman (toes bending) — spread toes inhaling, compress exhaling; 10–15 rounds.
  • Goolf Naman (ankle bending) — stretch feet forward inhaling, bend back exhaling; 10–15 rounds.
  • Goolf Chakra (ankle rotation) — 5 rounds clockwise, 5 anticlockwise.
  • Janu Naman (knee bending) — straighten leg inhaling, bend exhaling; 5–10 rounds each leg.
  • Janu Chakra (knee rotation) — 3–5 rounds each direction, each leg.
  • Ardha Titali (half butterfly) — 10–15 up-and-down movements each leg.
  • Poorna Titali (full butterfly) — soles together, knees up and down 10–20 rounds, no force.

    • Sthūla Vyāyāma — more vigorous "loosening exercises" that build stamina:

  • Rekhā gati (line walking) — heel touches toe, 20 steps in a straight line; improves focus and balance.
  • Hṛiday-gati (yogic jogging / "Locomotive Exercise") — arms move like train pistons, 20 steps forward then 20 back, sharp nasal breathing; strengthens the chest, builds thigh and calf muscles.
  • Ūrdhva-gati (up movement) — bend one knee while stretching the opposite arm up; repeat 20 times; good for arms and legs and blood circulation.

    • Chapter 3 — Āsana

    Sūrya Namaskāra with the Sun's names. Each of the 12 steps begins with "Om" and a name of the Sun: Mitrāya (friend of all), Ravaye (one who shines), Sūryāya (induces activity), Bhānave (illuminates), Khagāya (moves quickly), Pūṣhṇe (gives strength), Hiraṇyagarbhāya (golden cosmic self), Marīchaye, Ādityāya (son of Aditi), Savitre (stimulating power), Arkāya (worthy of praise) and Bhāskarāya (illuminates the path to enlightenment). The starting prayer "Hiraṇmayena Pātreṇa…" comes from the Īśhāvāsyopaniṣhad. On Ratha Saptamī (Sūrya Saptamī) the 12 postures can be done 12 times.

    "Sthirasukham āsanam" (Yoga Sutra 2.46) — a posture should be steady and comfortable.

    Āsanas are grouped as meditative, cultural, relaxing and balancing. First revise Grade 7 poses (Ardhakati chakrāsana, Padmāsana, Bhujangāsana, Śhalabhāsana, Utkaṭāsana, Sarvāngāsana, Matsyāsana and others). New āsanas in Grade 8:

  • Vīrabhadrāsana II (Warrior Pose) — standing. Named after the warrior Vīrabhadra (vīra = warrior, bhadra = best). Legs 3 to 3½ feet apart, right foot turned 90°, left 60°, arms parallel to the ground; bend the right knee till the thigh is parallel to the floor; hold 10 seconds. Benefits: good for thighs and upper body, relieves stiffness in shoulders, neck and back, tones ankles and knees, improves lung capacity, builds confidence, reduces anxiety. Avoid with: acute knee, hip or back pain.
  • Garudāsana (Eagle Pose) — standing. Wrap the left leg around the right, lock the ankle; wrap the arms so the palms look like an eagle's beak. Benefits: concentration, balance, coordination; strengthens and loosens shoulders, arms and legs. Avoid with: joint injuries.
  • Paśhchimottānāsana (Back-stretching pose) — sitting. Paśhchim = back, uttāna = intense stretch. Raise arms, bend forward from the lower back, hook the big toes, rest face on knees; hold for 10 counts. Benefits: back flexibility, digestion, relieves constipation, calms the mind. Avoid with: back problems, heart issues, recent abdominal surgery.
  • Parivṛitta Janu Śhīrṣhāsana (Revolved Head-to-Knee Pose) — sitting. Twist the torso towards the straight leg and hold the foot with both hands. Benefits: back mobility, stimulates abdominal organs, opens hips and chest, calms the nervous system. Avoid with: knee injuries, back or shoulder pain, stiff neck.
  • Supta Vajrāsana (Sleeping Thunderbolt Pose) — sitting. From Vajrāsana, lean back on elbows and lie flat, hands crossed above the head; hold 10 seconds. Benefits: stimulates digestive, respiratory and nervous systems; emotional balance and focus. Avoid with: knee, hip, elbow, wrist or back pain, or recent abdominal/knee surgery.
  • Utthita Padmāsana (Lifted Lotus) — sitting. From Padmāsana, press palms down and lift the body off the ground for a count of ten. Benefits: strengthens fingers, wrists, arms and abdominal muscles. Avoid with: wrist, ankle or knee injuries.
  • Dhanurāsana (Bow Pose) — prone. Hold the ankles and lift head, chest and thighs like a bow; hold for ten counts; relax in Makarāsana. Benefits: back flexibility, digestion, helps relieve menstrual disorders, reduces lethargy, soothes the mind. Avoid with: headaches, neck injuries, recent abdominal surgery, back problems. Follow it with a forward bend such as Parvatāsana or Śhaśhānkāsana.
  • Pavanamuktāsana (Wind-Relieving Pose) — supine. Raise legs to 90°, bend knees to the chest, clasp the shins and try to touch the knees with the nose; hold for ten counts. Benefits: strengthens abdominal muscles, relieves acidity and constipation, eases menstrual problems and back pain. Avoid with: hernia, recent abdominal or leg surgery.

    • Yoga Nidrā — deep relaxation while staying aware, done lying in Śhavāsana at the end of āsana practice. Move attention from the right leg, to the left leg, lower body, arms, throat, face and top of the head; then roll onto the right side before sitting up. It calms the nervous system, balances endocrine secretions and releases emotional tension.

    Kriyās (Ṣhaṭ Kriyās) — six cleansing practices: Neti (nostrils), Dhouti (digestive tract), Bastī (bowels), Naulī (rolling abdominal muscles), Trāṭaka (gazing at one point) and Kapālabhāti. Kapāla = skull, bhāti = shining. In Kapālabhāti, exhalation is active and rapid; inhalation is passive. Start with 10–15 exhalations (up to 10–20 by capacity) on an empty stomach. When you stop, the breath halts naturally — this is Sahaja or Kevala Kumbhaka. Benefits: removes excess Kapha (mucus), improves respiratory health, strengthens the nervous system, improves focus. Avoid with: spinal issues or heart conditions; girls should avoid it during menstruation.

    Chapter 4 — Prāṇāyāma, Mudrā and the inner limbs

    Prāṇa is the vital life energy; Prāṇāyāma is best done after āsanas. Revise Sectional Breathing, Nāḍīśhuddhi, Bhrāmarī and Bhastrikā.

  • Sūrya Bhedana Prāṇāyāma (right-nostril breathing) — Nāsikā Mudrā in the right hand; inhale through the right, exhale through the left; 5 rounds. Benefits: strengthens immunity and digestion, relieves asthma, colds, low blood pressure; increases body temperature. Avoid with: heart problems, fever, or after eating.
  • Chandra Bhedana Prāṇāyāma (left-nostril breathing) — inhale through the left, exhale through the right; 5 rounds. Benefits: cools the body, reduces laziness, relieves stress. Avoid: in winter, and with asthma or heart disease.
  • Taḍāgī Mudrā (Pond Gesture) — from Daṇḍāsana, lean forward, hold the big toes, and breathe deeply expanding the abdomen; 5 breaths (start with 3 rounds). Done on an empty stomach, at least 3 hours after a meal. Benefits: strengthens the diaphragm, tones the pelvic floor, improves appetite. Avoid with: recent surgery, hip/leg injury, heart disease, hernia.
  • Pratyāhāra (5th limb) — prati = away from, āhāra = nourishment: withdrawing the senses, like a tortoise drawing its limbs into its shell (Kathā Upaniṣhad: "sthirām indriya-dhāraṇām"). Activity: "My Inner Tortoise Shell".
  • Dhāraṇā — holding the mind within a boundary on one object; practised through Jyoti Trāṭaka (steady gazing at a lamp flame), with preparatory head tilts using one eye at a time, followed by palming.
  • Dhyāna — an unbroken flow of attention, like a stream of oil (Tailadhāravat); simple breath-observation meditation.
  • Samādhi — effortless mastery, like a musician at one with the instrument.
  • Krīḍā Yoga (yoga games) — Nāmasmaraṇam (name a yogic concept in turn; improves memory) and Ha-Ha-Ha (say "HA" one more time than the previous student, up to five; improves lung capacity).

    • Emotional well-being in adolescence (ages 10 to 19). Talk to a trusted elder, teacher or counsellor; practise meditation; follow hobbies and spend time in nature. Yoga helps manage anxiety and anger but is not a replacement for professional help. The Bhagavad Gītā (2.62–63) explains the chain: dwelling on objects → attachment → desire → anger → delusion → loss of memory → loss of reason → downfall.

    The unit ends with self- and teacher-assessment rubrics and an annexure of fitness tests (T-Test for agility, 600-metre run/walk, 3-Minute Step Test, push-up and squat tests).

    Practice Routine

  • Opening prayer in Sukhāsana/Namaskāra Mudrā.
  • Sūkṣhma Vyāyāma (lower limbs) and Sthūla Vyāyāma.
  • Sūrya Namaskāra with the 12 names of the Sun.
  • Āsanas — standing (Vīrabhadrāsana II, Garudāsana), sitting (Paśhchimottānāsana, Parivṛitta Janu Śhīrṣhāsana, Supta Vajrāsana, Utthita Padmāsana), prone (Dhanurāsana), supine (Pavanamuktāsana).
  • Yoga Nidrā for relaxation.
  • Kapālabhāti, then Sūrya/Chandra Bhedana Prāṇāyāma; Taḍāgī Mudrā.
  • Pratyāhāra, Trāṭaka, Dhyāna.
  • Closing prayer.

    • Safety and Precautions

  • Warm up first; practise on an empty stomach, preferably in the morning, in loose clothing.
  • Breathe through the nose; never force the breath or overstretch — listen to your body.
  • Finish with a relaxation posture such as Śhavāsana.
  • Stop at once if you feel dizzy or lightheaded, and tell your teacher.
  • Check each practice's limitations before you begin, especially for injuries, surgery, heart problems, asthma or hernia.

    • Key Terms

  • Abhyāsa — steady, regular practice (नियमित अभ्यास)
  • Yama — universal ethical guidelines (यम)
  • Niyama — personal disciplines (नियम)
  • Ahimsā — non-violence (अहिंसा)
  • Aparigraha — non-possessiveness (अपरिग्रह)
  • Santoṣha — contentment (संतोष)
  • Svādhyāya — self-study (स्वाध्याय)
  • Ariṣhaḍvarga — six enemies of the mind (षड्रिपु)
  • Sthira-sukham — steady and comfortable (स्थिर और सुखद)
  • Kapālabhāti — "shining skull" cleansing breath (कपालभाति)
  • Kevala Kumbhaka — natural pause of breath (केवल कुंभक)
  • Sūrya Bhedana — right-nostril breathing (सूर्य भेदन)
  • Chandra Bhedana — left-nostril breathing (चंद्र भेदन)
  • Pratyāhāra — withdrawing the senses (प्रत्याहार)
  • Dhāraṇā — concentration (धारणा)
  • Dhyāna — meditation (ध्यान)
  • Trāṭaka — steady gazing (त्राटक)
  • Krīḍā — play (क्रीड़ा)

    • Common Mistakes

  • Mixing up the two Prāṇāyāmas: Sūrya Bhedana = in through the right, heating; Chandra Bhedana = in through the left, cooling.
  • Forcing inhalation in Kapālabhāti — only the exhalation is active.
  • Thinking yoga is only āsanas — the texts describe it as a whole way of living.
  • Confusing Yama (how we treat others) with Niyama (how we discipline ourselves).
  • Holding a pose with strain — the rule is sthira-sukham, steady and comfortable.
  • Skipping the counter-pose after Dhanurāsana (follow with a forward bend).

    • Check Yourself

  • Can you name the five Yamas and five Niyamas and give one example of each from your day?
  • Which six "enemies of the mind" make the mental pond murky?
  • Which āsana is standing, sitting, prone or supine? Name one benefit and one limitation of each.
  • Explain why Kapālabhāti ends in Kevala Kumbhaka.
  • Solve the book's riddles: the breath that enters on the right and "boosts your body's shield" is Sūrya Bhedana; the cool breath entering on the left is Chandra Bhedana.

    • 💡 Key Learning Points

    • ✓Yoga is a state of balance (samatvam yoga uchyate) built by focusing on the present moment, guided by texts like the Yoga Sutra, Haṭha Pradīpikā and Gheraṇḍa Samhitā.
    • ✓The five Yamas and five Niyamas guide how we treat others and ourselves; Śhaucha means keeping the mind free of the six Ariṣhaḍvargas.
    • ✓New āsanas — Vīrabhadrāsana II, Garudāsana, Paśhchimottānāsana, Parivṛitta Janu Śhīrṣhāsana, Supta Vajrāsana, Utthita Padmāsana, Dhanurāsana and Pavanamuktāsana — each have specific benefits and limitations.
    • ✓Kapālabhāti, Sūrya Bhedana (right nostril, heating) and Chandra Bhedana (left nostril, cooling) Prāṇāyāma and Taḍāgī Mudrā regulate prāṇa safely.
    • ✓Pratyāhāra, Dhāraṇā (Trāṭaka), Dhyāna and Samādhi train the mind; yoga supports emotional well-being in adolescence but does not replace professional help.

    👨‍🏫 Teaching Tips

    • →Begin every class with the Patañjali opening prayer and end with 'Sarve Bhavantu Sukhinah', explaining their meanings.
    • →Use the 'Yamas in Action' situations (lost wallet, rumours, ice cream with a cold) for role-play and discussion.
    • →Tell the story of Anjali and the clear pond, then run the messy-thought / clear-thought bubble activity.
    • →Teach Sūrya Namaskāra with the 12 names of the Sun chanted aloud; hold a 12 × 12 round practice on Ratha Saptamī.
    • →For each new āsana, have students state its category (standing/sitting/prone/supine), one benefit and one limitation before practising.
    • →Practise Kapālabhāti in short sets of 10–15 exhalations and ask students whether they noticed Kevala Kumbhaka.
    • →Run Jyoti Trāṭaka in a dimly lit room with students seated an arm's length apart, with palming after each step.
    • →Close units with Krīḍā Yoga games — Nāmasmaraṇam and Ha-Ha-Ha — to revise concepts joyfully.

    📋 Assessment Questions

    1. Can the student name and explain the five Yamas and five Niyamas with personal examples?
    2. Can the student perform each new āsana with correct alignment, breath awareness and stability?
    3. Can the student state at least one benefit and one limitation for each āsana and Prāṇāyāma?
    4. Can the student distinguish Sūrya Bhedana from Chandra Bhedana and explain Kapālabhāti safely?
    5. Can the student explain Pratyāhāra (tortoise), Dhāraṇā, Dhyāna (Tailadhāravat) and Samādhi in simple words?

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    Keep learning

    All chapters in Khel Yatra - Physical Education and Well-being Class 8

    1. 1. Unit 1: Foundations of Physical Education and Well-being
    2. 2. Unit 2: Physical and Motor Fitness
    3. 3. Unit 3: Fundamental Skills of Sports — Athletics
    4. 4. Unit 4: Fundamental Skills of Sports — Table Tennis
    5. 5. Unit 5: Fundamental Skills of Sports — Volleyball
    6. 6. Unit 6: Yoga