Class 6 Khel Yatra Unit 5 Chapter 2 Preparing for Yogic Practices – easy notes, concepts, activities, questions and answers, and worksheet. Learn how to prepare for yogic practices with simple explanations and useful practices for Class 6 students.
Class 6 Khel Yatra
Chapter 2: Preparing for Yogic Practices
Easy colourful notes, textbook questions, activities, steps, benefits and simple solutions for young learners.
Namaste Young Yogis!
In the previous chapter, we learnt about Yama and Niyama. In this chapter, we begin preparing for more yogic practices such as Āsanas, Prānāyāma, Pratyāhāra, Dhārana and Dhyāna.
We also learn some simple preparatory practices. Regular practice, called sadhana, can help us become stronger, more flexible and calmer.
Remember
Yoga should feel comfortable. Never force your body into a pose that causes pain or discomfort.
Why do we prepare before Yoga?
Before Āsanas and Prānāyāma, we prepare the body through:
- Breathing practices
- Sūkshma Vyāyāma
- Śithalīkarana Vyāyāma
These practices gently prepare the breathing system, joints, muscles and spine.
- Do not force yourself to breathe deeply or to hold your breath while doing the Āsanas. Breathe normally while doing the Āsanas. Always breathe through the nose.
- Always be alert, attentive and watchful when you practice. Concentrate on your pose. Watch your teachers carefully and pay attention to their instructions.
- Do not wear shoes or socks while doing the Āsanas.
- Whenever you are feeling ill or sick, you must rest. If you have a cold, cough, headache, stomach ache, sprained ankle etc., consult your teacher and seek their guidance.
- Especially for girls, when you have your menstrual period, inform or consult your teacher before the practice.
Before learning Prānāyāma, it is useful to practise proper breathing. Good breathing practices help us become aware of our breath.
Rabbit Breathing
Rabbit breathing uses quick, rhythmic breaths that imitate the way a rabbit breathes.
Dog Breathing
Dog breathing uses quick and shallow breaths like a panting dog.
Benefits
- May improve awareness of breathing.
- Can help prepare the breathing system for practice.
- Can support relaxation and breath control.
Step 1
Come to Vajrāsana by folding the right leg and the left leg.
Step 2
Bend down and keep the hands in front of the knees such that the elbows touch the knees. Keep the hands parallel to each other, palms facing down. Abdomen gently resting on the thighs, pull out the tongue halfway and breathe in and out as fast as possible (10 to 30 rounds).
Step 3
After the practice, slowly return to Vajrāsana.
Step 4
Release the right leg and the left leg and come to Daṇḍāsana. Relax in Śithila Daṇḍāsana.
Step 1
Come to Vajrāsana by folding the right leg and the left leg.
Step 2
Place the palms by the side of the knee with fingers pointed backward and stretch out the tongue completely. Let the inhalation and exhalation be fast and vigorous so that the abdomen bulges and contracts. Beginners can practice 10 to 20 rounds initially and gradually increase it to 50 rounds.
Step 3
After the practice, slowly return to Vajrāsana.
Step 4
Release the right leg and the left leg and come to Daṇḍāsana. Relax in Śithila Daṇḍāsana.
Discuss with the students, how they felt after the practice.
Ask them whether they can concentrate on breath while practising.
Sūkshma Vyāyāma is a series of gentle exercises that loosen joints and improve flexibility.
The Sanskrit word Sūkshma means subtle or micro, while Vyāyāma means exercise or movement.
What does it do?
- Loosens joints.
- Improves flexibility.
- Helps circulation.
- Releases muscular tension.
Who can practise it?
- Beginners
- Children
- Older people
- People with limited mobility, as guided by a teacher
These exercises can be performed while sitting or standing. Movements are gentle and are coordinated with breathing.
Sūkshma Vyāyāma includes neck exercises, shoulder rotations, finger and wrist movements, knee movements, ankle and foot exercises, etc.
These exercises help improve the strength and flexibility of the neck joints and muscles.
1. Up and Down Movement – Page 129
Sit in Vajrāsana, adopt chin mudra and place hands on the thighs.
While inhaling, bend the neck backward.
While exhaling, bend the neck downward, such that chin touches the chest.
Come back to Sthithi after the practice.
2. Left and Right Movement – Page 130
While exhaling, turn the head to the right and inhale come to the centre.
While exhaling, turn the head to the left and inhale come to the centre.
3. Side Bending of the Neck – Page 130
While exhaling, turn the head to the right and inhale come to the centre.
While exhaling, turn the head to the left and inhale come to the centre.
4. Rotate the Neck Clockwise and Anti-clockwise – Page 131
Complete five rounds for each exercise above.
Repeat the same practice in the anti-clockwise direction.
At the end of all exercises relax in Śithila Dandāsana.
Śithalīkarana Vyāyāma means loosening exercises that prepare the body for stronger Yoga practices.
These movements warm up the body, flex the spine, improve joint mobility and support circulation.
Four Types of Dynamic Practices
- Jogging in Place: Slow, backward, forward and side jogging to warm up the body.
- Bending forward, backward and sideways: Helps improve mobility and flexibility of the waist region.
- Leg swings and rotations: Help improve lower-body mobility.
- Spinal twists: Gentle twists that stretch and relax the spine.
Pavanamuktāsana Kriya
In this grade, we practise Pavanamuktāsana Kriya to keep the spine healthy.
- Ekapāda Pavanamuktāsana Kriya – single leg
- Dvi Pāda Pavanamuktāsana Kriya – both legs
Ekapāda means one leg. This practice uses one leg at a time.
Starting Position
Sthiti: Supine posture.
Step 1
While inhaling, raise the right leg at a 45° angle.
Step 2
Further, inhale and raise the right leg at a 90° angle.
Step 3
While exhaling, bend the right leg at the knee, inhaling interlock both the hands around the right knee and pull it back.
Step 4
While exhaling, raise the head and touch the chin or head to the knee and simultaneously rise the left leg.
Step 5
Rotate the right leg clockwise and anti-clockwise for five rounds each.
Release the legs and relax in Śavāsana.
Repeat the practice with the left leg.
This kriya uses both legs together. It includes preparation, Rock and Roll, Left and Right movement, Rotation and steps for releasing the legs safely.
Preparation Steps – Page 136
Sthiti: Supine posture.
Step 1: While inhaling, raise both the legs at a 45° angle.
Step 2: Further, inhale and raise both the legs at a 90° angle.
Step 3: While exhaling, bend both the legs at the knee and while inhaling interlock both the hands around the knees and pull them back.
Step 4: While exhaling, raise the head and touch the chin or head to the knee.
1. Rock and Roll – Page 137
Roll forward and backward for five rounds.
While rolling back, inhale and while rolling forward, exhale. If possible, try to get up on your feet when rolling forward.
2. Left and Right – Page 137
While exhaling, slowly move the body to the left side.
While inhaling, come to the centre.
While exhaling, slowly move the body to the Right side.
3. Rotation – Page 137
Start rotating the body clockwise and anti-clockwise direction for five rounds and come to the centre.
Releasing the Legs – Pages 138–139
Step 5: While inhaling, release the hands.
Step 6: Inhaling further, stretch the legs at a 90° angle.
Step 7: While exhaling, bring the leg at a 45° angle.
Step 8: Exhaling some more, place your legs back on the mat.
Relax in Śavāsana.
Benefits – Page 139
- Regular practice of Pavanamuktāsana can reduce abdominal fat.
- It releases gas accumulated in the digestive tract and improves digestion.
- It increases appetite and assimilation of food.
- It prevents constipation.
Ask the students to observe the changes in their breathing after the practice.
Sūrya Namaskāra is a series of Yoga poses performed in a sequence. Traditionally, it is practised in the morning to greet the sun and energise the body.
It combines Āsana, breath awareness and chanting of mantrās.
Easy Meaning
Sūrya Namaskāra is a flowing sequence in which we move the body together with our breathing.
1. Ardhachakrāsana to Pādahastāsana – Page 140
While inhaling come to Ardhachakrāsana.
While exhaling come to Pādahastāsana.
2. Pādahastāsana to Aśvasañcalanāsana – Page 141
Alternate the practice with right and left leg.
While inhaling, come to Pādahastāsana.
While exhaling, come to Aśvasañcalanāsana.
3. Daṇḍāsana to Śaśāṅkāsana – Page 141
While inhaling, come to Daṇḍāsana.
While exhaling, come to Śaśāṅkāsana.
4. Daṇḍāsana to Sāṣṭāṅga Namaskāra – Page 141
While inhaling come to Daṇḍāsana.
While exhaling come to Sāshtāṅga.
5. Ūrdhvamukha Śvānāsana to Adhomukha Śvānāsana – Page 142
While inhaling, come to Ūrdhvamukha Śvānāsana.
While exhaling, come to Adhomukha Śvānāsana.
Do each practice for five rounds.
Benefits – Page 142
- Sūrya Namaskāra strengthens the muscles, improves flexibility and enhances cardiovascular health.
- It stimulates the digestive system, improving digestion and metabolism.
- Sūrya Namaskāra, along with mindful breathing, helps reduce stress and anxiety, promoting mental clarity and focus.
Note for the Teacher – Page 143
- While students practice the techniques, ensure that they avoid jerky movements.
- Breathing should be steady and rhythmic.
The following are the question/discussion prompts present in the supplied chapter text. Their wording has been kept unchanged.
| Topic | Easy Meaning |
|---|---|
| Breathing Practices | Simple breathing exercises to prepare the body and breath. |
| Rabbit Breathing | Quick rhythmic breathing that imitates a rabbit. |
| Dog Breathing | Quick breathing that imitates a panting dog. |
| Sūkshma Vyāyāma | Gentle movements that loosen joints and improve flexibility. |
| Greevasanchālana | Gentle neck movements. |
| Śithalīkarana Vyāyāma | Dynamic loosening exercises that prepare the body. |
| Ekapāda Pavanamuktāsana | Pavanamuktāsana practice using one leg at a time. |
| Dvi Pāda Pavanamuktāsana | Pavanamuktāsana practice using both legs. |
| Sūrya Namaskāra | A sequence of Yoga poses performed with awareness of breathing. |
Looking for a practice worksheet?Try this easy and useful worksheet for unit 5 chapter 2 to practise what you have learned. It includes important questions and activities to help you check your understanding, strengthen your concepts and prepare better for exams
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