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Class 8 Khel Yatra Unit 6 Chapter 3 – Āsana | NCERT CBSE Notes, Solutions & Worksheet

Class 8 Khel Yatra Unit 6 Chapter 3 – Āsana with easy NCERT and CBSE Notes, Solutions, Questions & Answers and Worksheet. Learn important yoga concepts and practices related to Āsana with simple Class 8 Khel Yatra study material for revision, practice and exam preparation.

Class 8 Khel Yatra – Chapter 3 Āsana

Unit 6 – Yoga

Easy Notes, Concepts and Book Solutions

Chapter: Āsana
Subject: Physical Education and Well-being
Book: Khel Yatra – Grade 8
Unit: Yoga
Reprint: 2026–27

1. Introduction to Āsana

In this chapter, we learn about Sūrya Namaskāra and different āsanas. These practices can help develop strength, flexibility, balance, concentration and relaxation when performed correctly.

Āsanas should not be treated only as physical exercises. They should be performed slowly, carefully and with awareness of breathing.

Remember:

The Yoga Sutra says: “Sthirasukham āsanam.”

It means that the posture should be steady and comfortable.

2. Sūrya Namaskāra

Sūrya Namaskāra is a sequence of twelve āsanas. It is traditionally practised as a way of greeting the Sun. In this chapter, different names of the Sun are chanted during the twelve steps.

Starting Prayer

Hiraṇmayena Pātreṇa Satyasyāpihitam Mukham
Tat Tvam Pūshannapāvriṇu Satyadharmāya Drishtaye

Meaning: The prayer asks the Sun to remove the covering that hides truth and reality.

12 Steps of Sūrya Namaskāra

StepĀsanaMantraSimple Meaning
1PraṇāmāsanaOm Mitrāya NamahaSalutations to the friend of all.
2Hasta UttānāsanaOm Ravaye NamahaSalutations to the one who shines.
3PādahastāsanaOm Sūryāya NamahaSalutations to the one who induces activity.
4AśhvasañchalanāsanaOm Bhānave NamahaSalutations to the one who illuminates.
5DanḍāsanaOm Khagāya NamahaSalutations to the one who moves quickly.
6Sāṣhṭānga NamaskāraOm Pūṣhṇe NamahaSalutations to the one who gives strength.
7BhujangāsanaOm Hiraṇyagarbhaya NamahaSalutations to the golden cosmic self.
8ParvatāsanaOm Marīchaye NamahaSalutations to the son of Aditi.
9AśhvasañchalanāsanaOm Āadityāya NamahaSalutations to the stimulating power.
10PādahastāsanaOm Savitre NamahaSalutations to the one worthy of praise.
11Hasta UttānāsanaOm Arkāya NamahaSalutations to the one who leads us to enlightenment.
12PraṇamāsanaOm Bhāskaraya NamahaSalutations to the one who illuminates the path to enlightenment.
Practice Tip: Perform the movements smoothly. Coordinate movement with breathing and avoid jerky movements.

3. General Guidelines for Āsana Practice

  • Begin with warm-up exercises such as Sūkṣhma Vyāyāma.
  • Practise on an empty stomach, preferably in the morning.
  • Breathe naturally through the nose.
  • Wear comfortable and loose clothing.
  • Do not strain or overstretch the body.
  • Pay attention to correct body alignment.
  • Keep the mind calm during practice.
  • Finish the practice with a relaxation posture such as Śhavāsana.
  • Practise regularly and under proper guidance.

4. Āsanas Revised from Earlier Grades

Ardhakati Chakrāsana
Padmāsana
Bhujangāsana
Śhalabhāsana
Utkaṭāsana
Sarvāngāsana
Matsyāsana
Gomukhāsana
Uttanapadāsana
Sarla Dhanurāsana
5. Vīrabhadrāsana – Warrior Pose, Variation II

Vīrabhadrāsana is named after the legendary warrior Vīrabhadrā. It is used to develop strength, flexibility and balance.

Steps

  1. Stand with the legs about 3 to 3½ feet apart.
  2. Turn the right foot outward and the left foot inward.
  3. Raise both arms parallel to the ground.
  4. Bend the right knee while keeping the left leg straight.
  5. Keep the upper body upright and centred.
  6. Hold the posture comfortably for about 10 seconds.
  7. Straighten the knee and return to the starting position.
  8. Repeat on the other side.
  9. Relax in Śhithila Tāḍāsana.
Benefits:
  • Helps strengthen the thighs and upper body.
  • May reduce stiffness in the shoulders, neck and back.
  • Helps tone the ankles and knees.
  • Supports lung capacity.
  • Can improve confidence and mental calmness.
Limitation: Students with acute knee, hip or back pain should avoid this practice.
6. Garudāsana – Eagle Pose

Garuda means eagle in Sanskrit. The crossed arms and legs resemble the shape associated with an eagle.

Steps

  1. Lift the left leg and wrap it around the right leg.
  2. Try to lock the ankle of the standing leg with the other foot.
  3. Wrap the arms and bring the palms together.
  4. Focus on one point to maintain balance.
  5. Release the hands and then the legs.
  6. Repeat on the other side.
  7. Relax in Śhithila Tāḍāsana.
Benefits:
  • Improves concentration.
  • Improves balance and coordination.
  • Strengthens muscles of the shoulders, arms and legs.
  • Helps loosen joints.
Limitation: Students with joint injuries should avoid this practice.
7. Paśhchimottānāsana – Back Stretching Pose

Paśhchimottānāsana is also called the Seated Forward Bend. It gives a strong stretch to the back of the body.

Steps

  1. Raise both hands vertically while inhaling.
  2. Bend the trunk forward while exhaling.
  3. Stretch forward and hold the toes as instructed.
  4. Keep breathing normally and stay comfortably.
  5. Slowly raise the hands and return to the starting position.
  6. Relax in Śhithila Danḍāsana.
Benefits:
  • Improves flexibility of the back.
  • Supports digestion and bowel movement.
  • Helps calm the mind.
Limitation: Students with back problems, heart issues or recent abdominal surgery should avoid this practice.
8. Parivṛitta Janu Śhīrṣhāsana

This posture means Revolved Head-to-Knee Pose. It involves a gentle twist and stretch of the body.

Steps

  1. Bend one leg and place the foot near the opposite inner thigh.
  2. Raise both hands while inhaling.
  3. Lengthen the spine and twist the torso towards the straight leg.
  4. Reach towards the foot as instructed.
  5. Bring the raised arm over the head.
  6. Release the arms and return the torso to the centre.
  7. Release the bent leg and return to the starting position.
  8. Repeat on the other side.
Benefits:
  • Improves back mobility and flexibility.
  • Helps open the hips and chest.
  • Supports mindful breathing.
  • May help relaxation.
Limitation: Students with knee injuries, back pain, shoulder pain or a stiff neck should avoid this practice.
9. Supta Vajrāsana – Sleeping Thunderbolt Pose

Supta Vajrāsana is a variation of Vajrāsana. It involves reclining backwards while maintaining the seated position of the legs.

Steps

  1. Sit in Vajrāsana.
  2. Slowly bend backwards using the elbows and palms for support.
  3. Place the head on the ground and lie on the back.
  4. Remain comfortably for about 10 seconds while breathing normally.
  5. Use the elbows and palms to return to Vajrāsana.
  6. Release the legs and come to Danḍāsana.
  7. Relax.
Benefits:
  • Supports digestion.
  • Helps calm the mind.
  • May improve focus.
  • Promotes relaxation.
Limitation: Students with knee, hip, elbow, wrist or back pain should avoid this practice. It should also be avoided after recent abdominal or knee surgery.
10. Utthita Padmāsana

In Utthita Padmāsana, the body is lifted from the ground while the legs remain in Padmāsana.

Steps

  1. Come into Padmāsana.
  2. Place the palms beside the hips.
  3. Press the palms firmly into the floor.
  4. Use the arms and core to lift the body.
  5. Keep the spine, neck and head erect.
  6. Hold comfortably for about 10 counts.
  7. Slowly lower the body.
  8. Release the legs and relax.
Benefits: Helps strengthen the fingers, wrists, arms and abdominal muscles.
Limitation: Students with wrist, ankle or knee injuries should avoid this practice.
11. Dhanurāsana – Bow Pose

Dhanur means bow in Sanskrit. The body takes a shape similar to a bow while performing this posture.

Steps

  1. Lie on the stomach.
  2. Bend both knees and hold the ankles.
  3. Raise the head and chest from the floor.
  4. Lift the thighs and form a bow-like shape.
  5. Hold comfortably while breathing normally.
  6. Slowly lower the thighs and head.
  7. Release the hands and legs.
  8. Relax in Makarāsana.
Benefits:
  • Improves flexibility of the back.
  • Supports digestion.
  • Can help reduce tiredness and lethargy.
  • May promote a calm and positive state of mind.
Limitation: Students with headaches, neck injuries, recent abdominal surgery or back problems should avoid this practice.
12. Pavanamuktāsana – Wind-Relieving Pose

Pavanamuktāsana is also known as the Wind-Relieving Pose. It supports digestion and bowel movement.

Steps

  1. Lie on the back.
  2. Raise both legs to about 90 degrees.
  3. Bend the knees towards the chest.
  4. Hold the legs below the knees as instructed.
  5. Bring the knees towards the chest.
  6. Stay comfortably while breathing normally.
  7. Release the knees and raise the legs again.
  8. Slowly lower the legs to the mat.
  9. Relax in Śhithila Śhavāsana.
Benefits:
  • Strengthens the abdominal muscles.
  • Supports digestion.
  • May help relieve acidity and constipation.
  • Promotes relaxation.
Limitation: Students with hernia or recent abdominal or leg surgery should avoid this practice.

13. Yoga Nidrā

Yoga Nidrā is a deep relaxation practice in which the body relaxes while the mind remains aware.

Steps of Yoga Nidrā

  1. Lie comfortably on the back in Śavāsana and close the eyes.
  2. Take slow and calm breaths.
  3. Focus attention on the right foot and gradually move awareness up the right leg.
  4. Repeat the process with the left leg.
  5. Bring attention to the pelvis, stomach, navel and chest.
  6. Focus on the right shoulder, arm, palm and fingers.
  7. Repeat for the left arm.
  8. Bring attention to the throat, face and top of the head.
  9. Remain relaxed and notice the peaceful feeling.
  10. Slowly become aware of the body and surroundings.
  11. Turn gently to the right side.
  12. Slowly sit up and open the eyes.
Benefits of Yoga Nidrā:
  • Promotes deep relaxation.
  • Helps calm the nervous system.
  • Helps release emotional tension.
  • Reduces excessive mental activity.
  • Supports a calm and balanced mind.

14. Kriyās

Kriyās are special yoga techniques traditionally used for cleansing and purification of the body.

Six Ṣhaṭa Kriyās

KriyāSimple Meaning
NetiCleaning the nostrils.
DhautiCleaning the digestive tract.
BastiCleaning the bowels.
NaulīRolling the abdominal muscles.
TrāṭakaGazing at one point.
KapālabhātiA cleansing practice involving active exhalation.
15. Kapālabhāti

Kapāla means skull and bhāti means shining. Kapālabhāti is included among the Ṣhaṭ Kriyās in the chapter.

Practice Guidelines

  • Keep the body relaxed.
  • Do not force the breath.
  • Begin with a small number of exhalations.
  • Practise on an empty stomach.
  • Maintain a steady rhythm.
  • Follow the teacher’s guidance.

Steps

  1. Sit comfortably in Vajrāsana or Sukhāsana.
  2. Keep the spine erect and the face relaxed.
  3. Close the eyes gently.
  4. Adopt Chin Mudrā.
  5. Take one normal inhalation.
  6. Exhale actively through the nostrils by drawing the abdomen inward.
  7. Allow inhalation to happen naturally.
  8. Practise only according to your capacity and teacher’s guidance.
  9. Stop if you feel uncomfortable, light-headed or dizzy.
Benefits given in the chapter:
  • Helps clear excess Kapha and mucus from the head-neck region.
  • Supports respiratory health.
  • Helps strengthen and balance the nervous system.
  • May improve focus and concentration.
  • Provides gentle movement to abdominal organs.
Limitation: Students with spinal problems or heart-related conditions should avoid this practice. The chapter also gives specific precautions for practice.

16. Quick Revision

Sūrya Namaskāra

A sequence of 12 āsanas performed with breathing and traditional Sun-related mantras.

Vīrabhadrāsana

Warrior Pose. Helps develop strength, balance and flexibility.

Garudāsana

Eagle Pose. Helps improve balance, coordination and concentration.

Paśhchimottānāsana

Seated forward bend that stretches the back of the body.

Dhanurāsana

Bow Pose. Helps improve back flexibility.

Pavanamuktāsana

Wind-Relieving Pose that supports digestion.

Yoga Nidrā

A relaxation practice that keeps the body relaxed and awareness active.

Kapālabhāti

A cleansing practice involving active exhalation and passive inhalation.

17. Important Safety Points

  • Yoga practices should be performed under proper guidance.
  • Never force a posture.
  • Do not compete with other students while performing āsanas.
  • Stop if you experience pain, dizziness or unusual discomfort.
  • Follow the limitations given for each posture.
  • Warm up before practising āsanas.
  • Maintain natural and comfortable breathing.

18. Book Solutions

Important Note

The chapter material supplied for this page contains explanations, instructions, benefits, limitations and teacher notes, but it does not include a separate written exercise/question section.

Therefore, no textbook questions have been invented or changed here. This keeps the page faithful to the chapter material provided.

If the textbook exercise questions are provided separately, they can be added here exactly as printed, followed by short and easy answers.

19. Easy Revision Questions

1. What is Sūrya Namaskāra?

Sūrya Namaskāra is a sequence of twelve āsanas performed with coordinated movement and breathing.

2. What does “Sthirasukham āsanam” mean?

It means that the posture should be steady and comfortable.

3. What is Garudāsana?

Garudāsana is also called the Eagle Pose.

4. What is Yoga Nidrā?

Yoga Nidrā is a relaxation practice in which the body relaxes while awareness is maintained.

5. What is Kapālabhāti?

Kapālabhāti is a yoga cleansing practice involving active exhalation.

6. Why should we warm up before āsanas?

Warm-up prepares the body and helps it move more comfortably.

7. What should we do if we feel pain or dizziness?

We should stop the practice and inform the teacher.

20. Chapter Summary

Chapter 3 introduces Sūrya Namaskāra and several āsanas for developing strength, flexibility, balance and concentration. Students revise earlier postures and learn new standing, sitting, prone and supine āsanas.

The chapter also introduces Yoga Nidrā as a relaxation practice and Kapālabhāti as a cleansing technique. Safe practice, proper breathing, warm-up, awareness and guidance are important throughout the chapter.

21. Suggested Pictures for This Chapter

Suggested images for the page:

  • Sūrya Namaskāra – 12-step sequence
  • Vīrabhadrāsana Variation II
  • Garudāsana
  • Paśhchimottānāsana
  • Parivṛitta Janu Śhīrṣhāsana
  • Supta Vajrāsana
  • Utthita Padmāsana
  • Dhanurāsana
  • Pavanamuktāsana
  • Yoga Nidrā
  • Kapālabhāti

Use only images that you have permission to publish. Image URLs can be inserted into the relevant sections once available.

22. Textbook Reference

Khel Yatra – Physical Education and Well-being, Grade 8, Unit 6: Yoga, Chapter 3: Āsanā, Reprint 2026–27.

Practice important questions and revision exercises from this unit with this easy Class 8 Khel Yatra worksheet for unit 6 chapter 3. It is useful for learning, revision, practice and exam preparation.

CLASS 8 • KHEL YATRA

Unit 6, chapter 3 Worksheet

Class 8 Khel Yatra Unit 6, chapter 3 Worksheet

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