Unit 3 of Class 5 Khel Yoga, Yoga, comprises two comprehensive chapters: Chapter 6: Yoga for Daily Life (exploring Karma Yoga, Jnana Yoga, Bhakti Yoga, and Ashtanga Yoga values of Asteya, Swadhyaya, and Pratyahara) and Chapter 7: Yoga Sadhana (9 preparatory micro-practices, 12 core Asanas, relaxation, and Anuloma Viloma & Ujjayi Pranayama).
What Class 5 Physical Education Unit 3 Covers
Chapter 6 — Paths of Yoga: Karma, Jnana & Bhakti Yoga — Introduces the prayer ‘Sarve santu niramayah’ (May all be free from illness) and illustrates the paths of Yoga through real-life stories: Karma Yoga (selfless action, exemplified by ‘Forest Man of India’ Jadav Molai Payeng), Jnana Yoga (the path of inquiry and wisdom, exemplified by young Gaurang / Swami Chinmayananda), and Bhakti Yoga (devotion and love).
Ashtanga Yoga — Asteya, Swadhyaya & Pratyahara — Explores Yama through Asteya (non-stealing in action, speech, and thought), Niyama through Swadhyaya (self-study and reflection), and Pratyahara (sense withdrawal and focus, linked to the five classic qualities of a student: Kaka cheshta, Bako dhyanam, Shwana nidra, Alpahari, Grihatyagi).
Chapter 7 — 9 Preparatory Practices & 12 Core Asanas — Warm-up loosening practices (Padanguli Naman, Gulpha Chakra Chalana, Ardha Titali Sthiti, Shroni Chakra Chalana, Gatyatmak Meru Vakra Sthiti, Chakki Chalana, Bhu Namana, Pada Sanchalana, Jangha Shakti Vikasaka) followed by 12 Asanas: Hasta Uttanasana, Utkatasana, Virabhadrasana (Var. 1), Trikonasana, Parvatasana, Janu Shirshasana, Gomukhasana, Ardha Matsyendrasana, Sarpasana, Tiryaka Bhujangasana, Matsyasana, and Simha Garjana Asana.
Relaxation, Pranayama & Dhyana — Concludes with guided supine relaxation, Anuloma Viloma Pranayama (alternate-nostril breathing), Ujjayi Pranayama, and mindful breath awareness.
Exercises in Unit 3
- Think and Answer & Story Reflections: Reflect on how Jadav Payeng practised Karma Yoga by planting a forest on Majuli island, how Asteya and Swadhyaya apply in school life, and how the five student qualities build concentration.
- Daily Yoga Sadhana Sequence: Practise the 9 preparatory movements, hold each of the 12 asanas with steady breathing (following the Hatha Yoga Pradipika sutra ‘Kuryat tad asanam sthairyam arogyam chaga-laghavam’), and finish with Anuloma Viloma and quiet meditation.
Read Class 5 Physical Education Unit 3 Online
More Chapters
- Previous: Unit 2: Our Games (Local and Traditional Games)
- All Physical Education chapters and the other Class 5 books: Class 5 NCERT books 2026-27
- All Class 1 to 12 NCERT Textbooks: NCERT Books PDF (Class 1–12)
- Every book chapter by chapter: NCERT chapter wise PDF
FAQ
Who is cited as an example of a Karma Yogi in Chapter 6 of Class 5 Khel Yoga?
Jadav ‘Molai’ Payeng, the Forest Man of India who single-handedly planted a 1,360-acre forest on a barren sandbar of the Brahmaputra River in Assam without seeking reward, is cited as an inspiring Karma Yogi.
Which 12 Asanas are taught in Chapter 7 (Yoga Sadhana) of Class 5 Khel Yoga?
The 12 asanas are Hasta Uttanasana, Utkatasana, Virabhadrasana (Variation 1), Trikonasana, Parvatasana, Janu Shirshasana, Gomukhasana, Ardha Matsyendrasana, Sarpasana, Tiryaka Bhujangasana, Matsyasana, and Simha Garjana Asana.