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Class 6 Khel Yatra Unit 5 Chapter 4 – Prānāyāma | Notes, Solutions & Worksheet

Class 6 Khel Yatra Unit 5 Chapter 4 Prānāyāma – easy notes, concepts, yogic practices, questions and answers, and worksheet. Learn about prānāyāma, breathing practices and their role in yoga and well-being in simple language.

Class 6 Khel Yatra Chapter 4 – Prānāyāma

Class 6 Khel Yatra
Chapter 4 – Prānāyāma

Chapter: Prānāyāma
Pages: 157–163 and Pratyāhāra section

Prānāyāma teaches us to become aware of our breath and practise breathing in a calm and controlled way.

1. What is Prānāyāma?

Page 157

One of the most important signs of life is our breath. We need to breathe continuously to remain alive.

In Yoga, breath is connected with Prāna, the life force. Ayāma means control and expansion.

Three Important Practices

  1. Puraka – Inhalation of breath
  2. Rechaka – Exhalation of breath
  3. Kumbhaka – Retention of breath
Easy meaning: Prānāyāma is the yogic practice of becoming aware of our breath and regulating it in a calm way.

Benefits of Prānāyāma

  • Helps breathing become deep and rhythmic.
  • Supports the smooth functioning of body systems.
  • Helps calm the mind.
  • Improves concentration.
  • Promotes overall harmony and well-being.
  • Some practices help reduce stress and anxiety.

2. Main Prānāyāma Techniques in This Chapter

Page 157
No.TechniqueSimple Meaning
1Sectional BreathingBreathing through different sections of the lungs.
2Nādīśuddhi PrānāyāmaAlternate nostril breathing.
3Bhrāmarī PrānāyāmaBreathing with a gentle humming sound like a bee.

3. Guidelines for the Practice of Prānāyāma

Page 157
  1. Breathing in Prānāyāma should be done through the nose only.
  2. The face, shoulders and other parts of the body should remain relaxed.
  3. Keep the eyes closed, neck and head straight and spine erect.
  4. Observe the abdominal movement during practice.
  5. Repeat each practice five times to understand it properly and then practise regularly.
Remember: Practise Prānāyāma under the guidance of the teacher and follow the instructions given in the textbook.

4. Sectional Breathing

Pages 157–158

Sectional breathing is a Prānāyāma technique in which we consciously direct the breath to different sections of the lungs.

Illustration showing abdominal, thoracic and clavicular breathing

It helps us become more aware of breathing and use different parts of the lungs.

Three Sections of Breathing

  1. Abdominal or Diaphragmatic Breathing – Adhama Śvāsa
  2. Thoracic or Chest Intercostal Breathing – Madhyama Śvāsa
  3. Clavicular or Upper Chest Breathing – Ādhya Śvāsa

Sit in Vajrāsana, Vīrāsana, Padmāsana or Sukhāsana with the spine erect, face relaxed and eyes gently closed.

5. Abdominal or Diaphragmatic Breathing – Adhama Śvāsa

Page 158
  1. Adopt Cin Mudra and keep your hands on your thighs.
  2. Inhale completely so that the abdomen bulges out and the diaphragm is pushed down.
  3. Exhale slowly and completely so that the abdomen is drawn inwards.
  4. Keep inhalation and exhalation slow, deep, smooth, relaxed and rhythmic.
  5. There should be no jerks.
  6. Repeat the practice for five rounds.
Easy idea: When you breathe in, your abdomen moves outward. When you breathe out, it moves inward.

6. Thoracic or Chest Intercostal Breathing – Madhyama Śvāsa

Page 158
  1. Adopt Cinmaya Mudra and keep your hands on your thighs.
  2. Inhale deeply while expanding the chest.
  3. Exhale completely while contracting the chest.
  4. Air flows slowly and continuously through both nostrils.
  5. Repeat the practice for five rounds.
Easy idea: In thoracic breathing, we notice the movement of the chest while breathing.

7. Clavicular or Upper Chest Breathing – Ādhya Śvāsa

Page 159
  1. Adopt Ādi Mudra and keep your hands on your thighs.
  2. Inhale deeply while raising the collar bones.
  3. Exhale slowly while bringing the collar bones back to the normal position.
  4. Repeat the practice for five rounds.
Easy idea: This breathing focuses on the upper part of the chest near the collar bones.

8. Full Yogic Breathing – Pūrna Śvāsa

Page 159
  1. Adopt Brahma Mudra and place it below the navel region.
  2. Inhale deeply while bulging the abdomen, expanding the chest and raising the collar bones.
  3. Exhale slowly while sinking the abdomen, contracting the chest and bringing back the collar bones.
Remember: Full Yogic Breathing combines abdominal, chest and upper-chest breathing in one smooth practice.

9. Nādīśuddhi Prānāyāma

Pages 159–162Nadi Shodhana alternate nostril breathing

Nādīśuddhi Prānāyāma is also known as alternate nostril breathing.

Nādī means energy channels and śuddhi means cleaning.

It is a breathing practice that helps create a balanced and calm breathing pattern.

Important Points

  • Practise regularly.
  • Be aware of your breath.
  • Let the breath flow naturally.
  • Avoid jerks or strain.

Steps

  1. Sit in Padmāsana, Vajrāsana or Sukhāsana with the spine erect, face relaxed and eyes gently closed.
  2. Adopt Nāsika Mudra in the right hand. Keep the left hand in Cin Mudra on the left thigh.
  3. Close the right nostril with the thumb. Exhale through the left nostril. Inhale through the left nostril, hold the breath, then change the fingers to close the left nostril.
  4. Exhale through the right nostril. Inhale through the right nostril and change the fingers to close the right nostril.
  5. Exhale slowly through the left nostril. This is one round. Continue for three to five rounds.
  6. After the practice, drop the right hand, adopt Cin Mudra and observe the changes.

Benefits

  • Promotes balance between both nostrils.
  • Helps cleanse the nasal tract.
  • May increase appetite.
  • Helps reduce stress hormones.

10. Textbook Teacher Question

Page 162

Exact textbook question:

“Ask them how they felt after the practice and if they were able to experience a calm state of mind.”

Easy Solution: I felt calm and relaxed after the practice. I was able to notice a peaceful state of mind.

11. Bhrāmarī Prānāyāma

Page 162–163Bhramari Pranayama

Bhrāmarī Prānāyāma produces a gentle humming sound similar to the sound of a bee.

The practice has a soothing effect on the mind and nervous system.

How to Perform Bhrāmarī Prānāyāma

  1. Sit in Sukhāsana with the spine erect, face smiling and eyes gently closed.
  2. Inhale deeply through both nostrils.
  3. As you exhale, make a steady, low-pitched humming sound like a bee.
  4. Feel the vibration of the sound in your head and body.
  5. Repeat the practice five times.

Benefits of Bhrāmarī

  • Reduces stress and anxiety.
  • Improves concentration and memory.
  • May improve sleep quality.
  • Promotes deep relaxation.
  • Helps balance blood pressure.

12. Textbook Teacher Question

Page 163

Exact textbook question:

“Ask the students whether they could feel the resonance during the practice. Ask about their state of mind after the practice.”

Easy Solution: Yes, I could feel the vibration or resonance of the humming sound. After the practice, I felt calm and relaxed.

13. Pratyāhāra

Page 163

Pratyāhāra is the yogic practice of turning our attention inward and managing the senses.

Our sense organs usually respond to things around us. Pratyāhāra teaches us to slow down and avoid unnecessary distractions.

Simple Meaning

Pratyāhāra means learning to control distractions from our senses and turning our attention inward.

How can Pratyāhāra help us?

  • It can help reduce distractions.
  • It encourages moderation in food and entertainment.
  • It encourages balanced sleep and activities.
  • It helps us focus on our inner journey.

14. Quick Revision

TermEasy Meaning
PrānaLife force
AyāmaControl and expansion
PurakaInhalation
RechakaExhalation
KumbhakaRetention of breath
Sectional BreathingBreathing through different sections of the lungs
NādīśuddhiAlternate nostril breathing
BhrāmarīHumming-bee breathing
PratyāhāraManaging the senses and reducing distractions

15. Easy Chapter Questions and Answers

1. What is Prānāyāma?
Prānāyāma is a yogic practice of becoming aware of and regulating the breath.
2. What are Puraka, Rechaka and Kumbhaka?
Puraka means inhalation, Rechaka means exhalation and Kumbhaka means retention of breath.
3. Name the three Prānāyāma techniques taught in this chapter.
Sectional Breathing, Nādīśuddhi Prānāyāma and Bhrāmarī Prānāyāma.
4. What is Sectional Breathing?
It is a technique in which we consciously direct the breath to different sections of the lungs.
5. Name the three types of Sectional Breathing.
Abdominal, Thoracic and Clavicular breathing.
6. What happens to the abdomen during abdominal breathing?
The abdomen moves outward during inhalation and inward during exhalation.
7. What is Nādīśuddhi Prānāyāma?
It is a breathing practice in which we breathe alternately through the two nostrils.
8. What does Bhrāmarī Prānāyāma sound like?
It produces a low humming sound similar to the sound of a bee.
9. Write two benefits of Bhrāmarī Prānāyāma.
It can help reduce stress and improve concentration.
10. What is Pratyāhāra?
Pratyāhāra is the practice of managing our senses and reducing distractions by turning our attention inward.

16. Remember

  • Follow your teacher’s instructions.
  • Keep the body relaxed.
  • Keep the spine erect.
  • Do not use jerky movements.
  • Do not strain while breathing.
  • Observe your breathing calmly.
  • Practise regularly and gently.
Important: Prānāyāma should be learnt and practised under proper teacher guidance, especially when learning new breathing techniques.
Class 6 Khel Yatra – Chapter 4: Prānāyāma
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