Class 8 Khel Yatra Unit 6 Chapter 2 – Yoga Sadhana with easy NCERT and CBSE Notes, Solutions, Questions & Answers and Worksheet. Learn important concepts and practices of Yoga Sadhana with simple Class 8 Khel Yatra study material for revision, practice and exam preparation.
Class 8 Khel Yatra – Unit 6 Yoga
Chapter 2: Yoga Sādhana
Easy Notes and Practice Guide
Pages 181–188Chapter Concept – Yoga Sādhana
Yoga requires regular practice, patience and strong willpower. The steady and long-term practice of yoga is called Abhyasa.
Practising regularly without giving up, becoming distracted or losing respect for the practice.
Regular yoga practice helps us use our effort, focus and energy properly. These habits can also help us in studies, sports, art and other activities.
Sūkṣhma Vyāyāma
Joint Loosening Practices
Sūkṣhma Vyāyāma consists of gentle exercises that loosen the joints and muscles. They are like a warm-up for the body.
In this chapter, the exercises focus on the lower limbs such as the toes, ankles, knees and hips. These practices are also known as the Pawanamuktāsana series.
1. Padānguli Naman – Toes Bending
Page 181Sthiti
Step 1: While inhaling, spread the toes of both feet.
Step 2: While exhaling, compress the toes. This completes one round.
Repeat: Practise for 10 to 15 rounds.
Finish: Come to viśhrānti.
2. Goolf Naman – Ankle Bending
Page 182Sthiti
Step 1: While inhaling, stretch both feet forward.
Step 2: While exhaling, bend both feet backwards. This completes one round.
Repeat: Practise for 10 to 15 rounds.
Finish: Come to viśhrānti.
3. Goolf Chakra – Ankle Rotation
Page 182Sthiti
Step 1: Slowly rotate both feet clockwise for 5 rounds.
Step 2: After completing, rotate both feet anticlockwise for 5 rounds.
Finish: Come to viśhrānti.
4. Janu Naman – Knee Bending
Page 183Sthiti
Step 1: Bend the right knee and hold it with your hands.
Step 2: While inhaling, straighten the right leg.
Step 3: While exhaling, bend the leg at the knee. This completes one round.
Repeat: Continue for 5–10 rounds.
Step 4: Release the folded leg.
Come to viśhrānti. Repeat the same sequence with the other leg.
5. Janu Chakra – Knee Rotation
Page 184Sthiti
Step 1: Bend the right knee and hold it with your hands.
Step 2: Gently rotate the lower leg in a clockwise direction, moving it from the knee. Repeat for 3–5 rounds.
Step 3: Now gently rotate the lower leg in an anticlockwise direction, moving it from the knee. Repeat for 3–5 rounds.
Step 4: Release the folded leg.
Come to viśhrānti. Repeat the same sequence with the left leg.
6. Ardha Titali – Half Butterfly
Pages 184–185Sthiti
Step 1: Bend your right leg and place your right foot on your left thigh. Place your right hand on your right knee and hold your right foot with your left hand.
Step 2: While inhaling, gently move the right knee towards the chest.
Step 3: While exhaling, gently push the knee downwards and try to touch it to the floor. This completes one round.
Repeat: Practise 10–15 up-and-down movements.
Step 4: Release the folded leg. Come to viśhrānti. Repeat the same sequence with the other leg.
7. Poorna Titali – Full Butterfly
Page 185Sthiti
Step 1: Bend the knees and bring the soles of the feet together, pulling the heels close to the body. Hold the feet with both hands.
Step 2: Gently move the knees up and down towards the floor. Do not use any force. Repeat the practice for 10–20 rounds.
Release the folded legs after the practice. Come to viśhrānti.
Teacher’s Notes – Sūkṣhma Vyāyāma
- Encourage students to practise with awareness and correct breathing patterns.
- After mastering these practices, other variations can be introduced.
- After every two or three practices, students may close their eyes and quietly observe their natural breathing.
- This helps students develop awareness of the joints they have practised.
Sthūla Vyāyāma
Sthūla Vyāyāma consists of more vigorous yogic exercises than simple stretches. These exercises help improve physical fitness, strength, flexibility and stamina.
Sthūla Vyāyāma can be thought of as active loosening exercises that prepare the body for stronger physical activities or advanced yoga practices.
1. Rekhā Gati – Line Walking
Page 186Steps
Come to a standing posture.
Step 1: Stand with your left foot flat on the ground. Bring your right foot forward. Place the heel of your right foot so it gently touches the toes of your left foot.
Step 2: Take twenty steps forward. With each step, make sure the heel of your front foot touches the toes of your back foot. Try to walk in a straight line as you take these steps.
Finish: Relax in viśhrānti.
2. Hriday-gati – Yogic Jogging
Page 186–187Hriday-gati is also known as the Locomotive Exercise because its movement resembles a moving train engine.
Steps
Come to a standing posture.
Step 1: Bend your arms at the elbows as if you are holding something up.
Step 2: Run forward on your toes, taking twenty small steps. Move your arms forward and backwards like the pistons of a train engine.
Step 3: When your right leg moves forward, push your right arm forward and your left arm backwards. Do the opposite when your left leg moves forward. Your feet should flick back from your knees so they almost touch your buttocks as you run. Breathe in and out sharply and deeply through your nose. Take twenty steps forward.
Step 4: After taking twenty steps forward, immediately move backwards the same distance. Maintain the same arm and leg movements and continue the sharp breathing. When your arms move backwards, ensure your elbows do not go further back than your body.
Finish: Relax in viśhrānti.
- This vyāyāma expands and strengthens the chest.
- It builds the muscles in the thighs and calves.
- It is ideal for those who enjoy running and other sports.
3. Ūrdhva-gati – Up Movement
Page 187–188Steps
Come to a standing posture.
Step 1: Place your feet about one foot apart. Bend one arm at the elbow so that your forearm is straight out in front of you.
Step 2: Stretch your other arm straight up towards the sky. Keep the palms of both hands open and facing away from you, with the fingers of both hands together.
Step 3: Bend your left knee slightly as if you are about to take a step. At the same time, stretch your right arm further upwards. Then, straighten your left knee and bring your right arm back to its starting position.
Step 4: Now, bend your right knee slightly and stretch your left arm upwards. Straighten your right knee and bring your left arm back to its starting position.
Breathe in as you stretch your arm up and bend your knee. Breathe out as you return to the starting posture.
Repeat: To begin with, repeat this entire sequence (left knee/right arm, then right knee/left arm) 20 times.
Finish: Relax in viśhrānti.
- This vyāyāma is good for the arms and legs.
- It improves blood circulation throughout the body.
Important Safety Points
- Practise slowly and with awareness.
- Follow the correct breathing pattern.
- Do not force any joint or muscle.
- Keep movements controlled and comfortable.
- Take help from the teacher if an exercise feels difficult.
- Stop and inform the teacher if you feel pain or discomfort.
Teacher’s Notes – Sthūla Vyāyāma
- Encourage patience because flexibility and strength develop gradually.
- Offer simpler variations when students find an exercise difficult.
- Explain how the exercises support strength, flexibility, balance, circulation and concentration.
- Encourage students to practise at home while following proper form and instructions.
Quick Revision
Exercise Names – Quick Revision
- Padānguli Naman – Toes Bending
- Goolf Naman – Ankle Bending
- Goolf Chakra – Ankle Rotation
- Janu Naman – Knee Bending
- Janu Chakra – Knee Rotation
- Ardha Titali – Half Butterfly
- Poorna Titali – Full Butterfly
- Rekhā Gati – Line Walking
- Hriday-gati – Yogic Jogging
- Ūrdhva-gati – Up Movement
Chapter Summary
Chapter 2 explains that regular practice is an important part of yoga. This regular practice is called Abhyasa.
Sūkṣhma Vyāyāma consists of gentle movements for the toes, ankles, knees and hips. These exercises help loosen joints and improve flexibility.
Sthūla Vyāyāma uses more active movements and helps improve strength, stamina, balance, flexibility and circulation.
Practice important questions and revision exercises from this unit with this easy Class 8 Khel Yatra worksheet for unit 6 Chapter 2. It is useful for learning, revision, practice and exam preparation.
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