Yogic Practices (Yoga Sadhana) introduces Asana—the third step of Ashtanga Yoga—along with preparatory micro-exercises, eye exercises, breathing practices (Pranayama) and Krida Yoga games. Students mimic mountains, trees, butterflies and crocodiles, learn the four basic posture groups (Standing, Sitting, Prone and Supine) with their starting (Sthiti) and relaxation (Vishranti) poses, and practise 14 core Asanas including Tadasana, Vrikshasana, Sukhasana, Vajrasana, Bhujangasana, Makarasana and Shavasana.
What Class 3 Physical Education Chapter 7 Covers
Preparatory Practices & Eye Exercises (YG 6–YG 7): Heel walking, frog jumping, joint warm-ups and palming/blinking eye exercises
Four Types of Basic Postures (YG 8): Standing (Tadasana / Shithila Tadasana), Sitting (Dandasana / Shithila Dandasana), Prone (Makarasana) and Supine (Shavasana)
Core Asana Practice: Vrikshasana (Tree Pose), Trikonasana, Sukhasana, Vajrasana, Padmasana, Shashankasana, Ushtrasana, Bhujangasana, Shalabhasana, Setubandhasana, Pawanmuktasana and Uttanapadasana
Breathing Practices (Pranayama) & Krida Yoga: Belly breathing, humming-bee breath (Bhramari) and joyful Yoga games
Exercises in Chapter 7
- Asana, Pranayama & Textbook Exercises (Pages 85–138): Practise the standing, sitting, prone and supine asanas under teacher guidance and answer the review questions on pages 118–138.
Read Class 3 Physical Education Chapter 7 Online
More Chapters
- Previous: Chapter 6: Yoga for Daily Life
- Hindi medium: Class 3 PE Chapter 7 PDF in Hindi (Khel Yoga)
- All Physical Education chapters and the other Class 3 books: Class 3 NCERT books 2026-27
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FAQ
What are the four main categories of Yoga Asanas based on body position?
Standing postures, Sitting postures, Prone postures (lying on the abdomen) and Supine postures (lying on the back).
Which relaxation postures (Vishranti) are practised lying on the abdomen and lying on the back?
Makarasana (Crocodile Pose) is practised lying on the abdomen, and Shavasana (Corpse Pose) is practised lying on the back.