Yoga Session Structure

A yoga session begins with a prayer and ends with a closing prayer. The session includes different yogic activities that help students develop the body, mind and inner self.

General instructions to begin and end a Yoga session

1. Sit comfortably in Sukhāsana with your spine, neck and head straight.
2. Close your eyes, relax your face and bring your awareness to your breath.
3. Place your hands in Chin Mudra. Observe your breath for a few moments. Then, take a deep and slow breath. As you exhale, gently chant “Om.”
4. Gently place your hands in Namaskāra Mudra and chant prayer given in the following page.
5. Notice how you feel after chanting Om.
6. Gently rub your palms together, place them over your closed eyes and then slowly open your eyes to the warmth of your hands.

Opening Prayer

Meaning of the Prayer

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.

Closing Prayer

Meaning of the Prayer

May all be happy. May all be free from illness. May all see what is auspicious. May no one suffer. Let there be peace everywhere.

Chapter 1 – Yoga for Daily Life

Yoga can be included in our daily routines. The chapter explains ‘Yoga in action’ (Karma Yoga), as taught by Shri Krishna in the Bhagavad Gita.

A Kho-Kho player is not only required to run fast. The player also needs to remain calm and focused when the game becomes intense. Similarly, while studying, playing or learning a new skill, we can try to stay calm, focus our attention and enjoy the process.

Sri Aurobindo highlights yoga as a means of overall personality development at the physical, mental, intellectual, emotional and spiritual levels.

Yoga and Holistic Development

A healthy tree needs its roots, trunk, branches and leaves to grow together. In the same way, we need balanced development in different areas of life.

Yoga helps us understand the connection between our body, mind and inner self.

The Pancha Kosha concept in the Taittiriya Upanishad describes five layers of our existence. These are often compared with the layers of an onion.

Pancha Kosha – Five Sheaths

1. Annamaya Kosha – Physical Sheath

This is the outermost layer and represents our physical body. It is the part that we can see, touch and feel.

It is connected with the food we eat. Playing sports, running, eating healthy food, living with nature and sleeping well can help us maintain a healthy body.

2. Pranamaya Kosha – Energy Sheath

Pranamaya Kosha is associated with Prana, or life energy. Breathing connects us with the air around us.

Practices such as Prānāyāma, Mudra and Kriyā are described as ways to work with this layer.

3. Manomaya Kosha – Mind Sheath

This layer is related to our thoughts, feelings and perceptions. It includes how we think, feel and react.

Activities such as meditation, mantra chanting (japa), listening to music, singing, painting and Trataka can help refine this layer.

4. Vijnanamaya Kosha – Wisdom Sheath

This layer helps us distinguish between right and wrong and supports decision-making, knowledge, wisdom and understanding.

It helps us understand our strengths and weaknesses and make better choices.

5. Anandamaya Kosha – Bliss Sheath

This is described as the innermost layer and the source of pure joy or bliss.

Peace and happiness may be experienced while spending time in nature, playing with pets, pursuing hobbies, singing, listening to songs, helping others or contributing to society.

Pancha Kosha – Quick Revision

Ashtāṅga Yoga – Eight Limbs of Yoga

To achieve all-around development, Mahashri Patanjali created a systematic process known as Ashtāṅga Yoga.

Activity – My Daily Yoga Plan to strengthen the Panchakosha

Create your own daily yoga plan:

Yama and Niyama

Yama and Niyama are guidelines for a balanced and fulfilling life. Yama refers to moral principles that guide our behaviour with others.

Five Yamas

Niyama

Niyama are personal habits that help us take care of ourselves and transform us into better persons.

Five Niyamas

Ishwara Pranidhana

Ishwara Pranidhana is one of the Niyamas. It is about recognising the divinity within ourselves and surrendering to it.

It also teaches us to see our body as a temple and to offer our actions, senses, breath and happiness to the divine within us.

It encourages us to recognise sacredness inside and around us and to be grateful.

Divinity in All

We usually think places of worship and prayer rooms are sacred. But yoga teaches that everything can be seen as sacred.

Pranidhana means seeing the divine in everything – nature, friends, family and even daily work.

A Journey of Oneness

Guru Nanak was a great spiritual teacher who believed that God is everywhere.

One day, he was on a pilgrimage to a holy city. Tired from the journey, he laid down to rest. A devotee saw Guru Nanak and was concerned.

“Your feet are pointing towards our holy place of worship,” he said. “It’s disrespectful.”

Guru Nanak politely asked the devotee to place his feet where there is no holy place.

But no matter which way the devotee moved Nanak’s feet, he still saw the place of worship in front of them. Then devotee recognised divinity of Guru Nanak and apologised to him.

This story shows us that for Guru Nanak, every place was divine. He believed that God is present in all directions, places and in all creations.

Activity

Quick Revision – Questions and Answers

Quick Matching Activity

Note for the Teacher

• Explain to students how yoga can nourish and balance the Panchakosha through asanas, pranayama, and meditation.
• Encourage the students to take a walk in nature.
• Let students notice the beautiful things around them and understand how everything works together.
• Students can keep a gratitude journal and list five or more things they are grateful for every day.

Yoga Practice – Safety Reminder

One-Page Revision

Eight Limbs

Yama → Niyama → Āsana → Prāṇāyāma → Pratyāhāra → Dhāraṇa → Dhyāna → Samādhi

Five Yamas

Ahimsa, Satya, Asteya, Brahmacharya, Aparigraha

Five Niyamas

Sauhca, Santosha, Tapas, Swadhyaya, Ishwara Pranidhana