PAGE 1: Overview OVERVIEW ======== Pranayam is yogic breathing done with a steady body and a quiet mind. This sub-strand names Bhastrika and Kapaal Bhaati, and the postures Vajrasana and Sasankasana. You will learn what each one is, how to practise only with a trained adult, and why these habits support a healthy, disciplined body. ## Strand 6.0: Yoga Sub-strand 6.1: Pranayam (Breathing exercises) Suggested lessons: 10 ## What this sub-strand covers • Bhastrika • Kapaal Bhaati • Asanas • Vajra sana (ankle pose) • Sasankasana (crescent moon posture) ## Source • KICD Grade 4 Hindu Religious Education Curriculum Design (Revised 2024) — Strand 6.0 Yoga, Sub-strand 6.1 Pranayam (Breathing exercises) ## Learning outcomes By the end of the sub-strand, the learner should be able to: a) name the types of Pranayam for familiarisation b) practise Pranayam for physical wellbeing c) Show Pranayam to bring yoga awareness in society d) appreciate the practice of Pranayam for a healthy body e) list different postures for familiarisation f) adopt simple physical postures for discipline in daily life g) display simple body postures for physical fitness h) appreciate the importance of asanas for healthy living ## Key inquiry questions 1. How does performing Pranayam help in correct breathing? 2. Why is it important to perform asanas in the presence of an expert? PAGE 2: How we will learn ## Learning experiences • identify Pranayam using digital device • perform under the supervision of an able resource person • participate in the celebration of International Yoga Day and take photos/videos • collect pictures from magazines/newspapers/digital devices to create a chart • practise asanas, in pairs or groups, to encourage each other • create a Yoga guidance video using digital devices • assist learners with special needs as per their abilities through peer teaching to make them understand basic Pranayam and asanas ## Core competencies • Self-efficacy: Learner develops effective communication skills when practising asanas, in pairs or groups, to encourage each other. • Digital Literacy: Learner interacts with technology when participating in the celebration of International Yoga Day and takes photos/videos. ## Values • Responsibility: Learner practises diligence when collecting pictures from magazines/newspapers/digital devices to create a chart. ## Pertinent and contemporary issues • Life skills: Learner develops self-management skills when creating a Yoga guidance video using digital devices. ## Links to other learning areas • Learner is able to link to the skills of creating a chart and Yoga guidance video using digital devices and collecting pictures from magazines/newspapers/digital devices to the creative skills learnt in Creative Arts. LESSON 1: WHAT PRANAYAM IS ========================== ## What you will learn • Explain the meaning of pranayam. • Name Bhastrika and Kapaal Bhaati as the two types in this sub-strand. Curriculum outcomes: a) name the types of Pranayam for familiarisation; d) appreciate the practice of Pranayam for a healthy body ## Introduction You breathe all day without thinking. Pranayam is different: you notice the breath and guide it gently. In yoga, that practice is said to steady both the body and the attention. ## Notes ### Breath and prana Prana means life-energy, the aliveness you feel when you are awake and well. Ayama means to extend or regulate. Pranayam is the practice of regulating the breath. It is not holding the breath until you feel faint, and it is not a competition to be the loudest breather in the room. Ordinary breathing keeps you alive. Pranayam trains you to sit tall, breathe through the nose, and return to a calm breath after a short exercise. People who practise with a teacher often say they feel more awake and less fidgety. Those are fair hopes. Do not claim that one lesson will cure an illness. PAGE 3: Lesson 1: What pranayam is — Safety before any practice ### The two types you must name This sub-strand names two pranayams: - **Bhastrika**, the bellows breath - **Kapaal Bhaati**, also spelled Kapalbhati, a practice of sharp, light exhalations You will learn the shape of each one in the next lessons. Naming them correctly is the first skill. Do not mix Bhastrika with a posture such as Vajrasana. A pranayam is a breathing practice. An asana is a body posture. Both belong to yoga, and they are not the same thing. ### Safety before any practice Perform pranayam only with your teacher or another able adult who knows the practice. Sit in a clean, airy place. Do not practise on a full stomach. Stop at once if you feel dizzy, if your chest hurts, or if you have a cold that blocks the nose, and tell the adult. Children do only a few breaths. Never force a friend to continue. Appreciating pranayam means you respect the breath you already have: you do not laugh at a classmate who is learning, and you do not turn a health practice into a dare. ## Key words • pranayam — a yogic practice of regulating the breath • prana — life-energy • asana — a steady yoga posture of the body ## Worked examples ### Example 1 A learner calls Vajrasana a pranayam and Bhastrika an asana. How do you sort the words? Working: 1. Pranayam is breath practice. Bhastrika and Kapaal Bhaati are pranayams. 2. Asana is a posture. Vajrasana and Sasankasana are asanas. 3. The names stay in their own groups. Answer: Bhastrika is pranayam. Vajrasana is an asana. ## Activity: Identify pranayam on a chart You will need: Cards, A digital picture or video only if the teacher selects it 1. Sort cards into two piles: pranayam and asana. 2. Place Bhastrika and Kapaal Bhaati under pranayam, and leave the postures for a later lesson. 3. With the teacher, look at one approved picture or short clip and name which practice it shows. Do not copy a forceful video from the internet on your own. 4. Write two safety rules under the chart. PAGE 4: Lesson 1: What pranayam is — Answers to practice ## Practice 1. What is pranayam? 2. Name the two types of pranayam in this sub-strand. 3. What should you do if you feel dizzy during practice? ## Answers to practice 1. A yogic practice of guiding or regulating the breath. 2. Bhastrika and Kapaal Bhaati. 3. Stop at once and tell the teacher or adult who is supervising. ## Summary • Pranayam is regulated breathing, practised gently. • Bhastrika and Kapaal Bhaati are the two types in this sub-strand. • An asana is a posture, not a pranayam. Stop if you feel unwell. LESSON 2: BHASTRIKA, THE BELLOWS BREATH ======================================= ## What you will learn • Describe Bhastrika in simple, safe steps. • Practise a very short round only under supervision. Curriculum outcomes: a) name the types of Pranayam for familiarisation; b) practise Pranayam for physical wellbeing ## Introduction A bellows is a tool that pushes air in and out to brighten a fire. Bhastrika copies that even rhythm: air in, air out, through the nose, without strain. It is strong breathing, so Grade 4 learners keep it short. ## Notes ### What it looks like Sit tall, often in a simple cross-legged seat or in Vajrasana if your knees are comfortable. Close the mouth gently. In Bhastrika both the in-breath and the out-breath are active and even, like a bellows. The chest stays open. The face stays soft. You are not gasping, and you are not blowing out through the mouth. A teacher may lead three to five breaths and then a rest. That is enough in this grade. Do not try long rounds you have seen adults do. Do not compete with a neighbour about who can breathe fastest. PAGE 5: Lesson 2: Bhastrika, the bellows breath — A safe order ### A safe order 1. Sit straight and relax the shoulders. 2. Breathe normally for a few breaths. 3. When the teacher begins, breathe in and out through the nose at a steady, lively pace for only the number of breaths the teacher sets. 4. Return to quiet breathing. 5. Notice how the body feels. If anything hurts or spins, stop. ### Who should wait Skip the practice that day if you have a fever, a bad cold, an earache, or you have just eaten a full meal. Tell the teacher. Sitting quietly and watching the rhythm is still learning. You can name Bhastrika even on a day you do not perform it. ### Why people practise it Teachers of yoga use Bhastrika to wake up a sleepy body and to train a clear, even breath. For you, the lesson is correct breathing under guidance: nose not mouth, ribs moving, no force, and a calm finish. That is physical wellbeing, not a stunt. ## Key words • Bhastrika — a bellows-like pranayam with even in-breaths and out-breaths through the nose • bellows — a tool that pushes air in and out PAGE 6: Lesson 2: Bhastrika, the bellows breath — Supervised Bhastrika ## Worked examples ### Example 1 Two learners have a contest to do Bhastrika for as long as possible. One feels dizzy and hides it. What is the right correction? Working: 1. Bhastrika is not a contest. 2. The dizzy learner must stop and tell the adult. 3. The class returns to normal breathing. Answer: Stop the contest, rest, and tell the teacher about the dizziness. ## Activity: Supervised Bhastrika You will need: Mats or a clean floor, A trained adult 1. The adult demonstrates a few even breaths through the nose and explains the bellows idea. 2. Learners sit tall and copy only three to five breaths, or fewer if the adult chooses. 3. Rest and breathe normally. Anyone who feels unwell stops and is checked on. 4. Write one sentence: how Bhastrika differs from ordinary quiet breathing. ## Practice 1. Why is Bhastrika called the bellows breath? 2. Should Bhastrika be done through the mouth or the nose? 3. Name two times when a learner should not do Bhastrika. ## Answers to practice 1. Because the in-breath and out-breath are active and even, like a bellows pushing air. 2. Through the nose. 3. Any two: when dizzy, just after a full meal, during a fever or bad cold, or without a supervising adult. ## Summary • Bhastrika uses even in-breaths and out-breaths through the nose. • Grade 4 practice is very short and always supervised. • Stop if you feel dizzy, and do not turn it into a contest. PAGE 7: Lesson 3: Kapaal Bhaati — How the breath moves LESSON 3: KAPAAL BHAATI ======================= ## What you will learn • Describe Kapaal Bhaati and how it differs from Bhastrika. • Practise only a few gentle breaths with a teacher. Curriculum outcomes: a) name the types of Pranayam for familiarisation; b) practise Pranayam for physical wellbeing ## Introduction Kapaal Bhaati is sometimes translated as a brightening of the skull, meaning the head feels clear. The breath pattern is not the same as Bhastrika. Here the out-breath is the active part, and the in-breath follows naturally. ## Notes ### How the breath moves Sit tall with a soft belly. In Kapaal Bhaati you give a short, light push of air out through the nose. The belly draws in slightly as you breathe out. Then you relax and the air comes in by itself. You do not snatch the in-breath. You do not puff the cheeks. The mouth stays closed. Bhastrika works both directions equally. Kapaal Bhaati emphasises the out-breath. Mixing them up is a common mistake. If you cannot feel the difference, watch the teacher’s belly and chest rather than inventing a harder version. ### A child’s measure Three to five gentle breaths, then rest, is plenty unless your teacher sets an even smaller number. Some children should only learn the name and the difference today, and perform later. That is acceptable. Forcing the belly can make you gag or feel sick. Ease is part of correct practice. ### Care of the body Do not practise if you have stomach pain, a fever or breathing difficulty. Do not practise immediately after eating. If your nose is blocked, rest. Tell the teacher about asthma or any breathing illness so that an adult can decide. Never let a classmate press your stomach to 'help'. PAGE 8: Lesson 3: Kapaal Bhaati — Example 1 ### A clear head, a humble claim People say this pranayam leaves them refreshed. You may notice that you are more awake after a correct short round. You may notice nothing dramatic. Both results are fine. The success is a calm, correct breath, not a headache and not a boast. ## Key words • Kapaal Bhaati — a pranayam of short active out-breaths through the nose, with a passive in-breath ## Worked examples ### Example 1 How can you tell Bhastrika and Kapaal Bhaati apart in one sentence each? Working: 1. Bhastrika: in-breath and out-breath are both active and even. 2. Kapaal Bhaati: the out-breath is a short active push; the in-breath happens as you relax. 3. Both use the nose, and both stay short for children. Answer: Bhastrika is even both ways. Kapaal Bhaati stresses a short out-breath and lets the in-breath follow. ## Activity: Tell the two breaths apart You will need: Mats, A trained adult 1. The adult shows three breaths of Bhastrika and three of Kapaal Bhaati, naming each one. 2. Learners point to the correct name after each demonstration. 3. If the adult invites practice, do only the number of Kapaal Bhaati breaths given, then rest. 4. Write the difference in your book, and note one safety rule. ## Practice 1. In Kapaal Bhaati, which part of the breath is active? 2. How is this different from Bhastrika? 3. Why must a classmate not press your stomach during this practice? PAGE 9: Lesson 4: Sharing pranayam safely — Bringing awareness ## Answers to practice 1. The out-breath. The in-breath follows as the belly relaxes. 2. In Bhastrika both the in-breath and the out-breath are active and even. 3. The breath must stay gentle and under a trained adult's guidance. Pressing can hurt you. ## Summary • In Kapaal Bhaati the out-breath is active and the in-breath follows naturally. • It is not the same pattern as Bhastrika. • Keep it gentle, brief and supervised. LESSON 4: SHARING PRANAYAM SAFELY ================================= ## What you will learn • Explain how to show pranayam to others without causing harm. • Appreciate breath practice as care for a healthy body. Curriculum outcomes: b) practise Pranayam for physical wellbeing; c) Show Pranayam to bring yoga awareness in society; d) appreciate the practice of Pranayam for a healthy body ## Introduction The design asks learners to show pranayam so that more people know about yoga. Showing a practice is good. Showing off a practice until someone is dizzy is not. This lesson is about awareness that stays safe. ## Notes ### Bringing awareness You might show your family the names Bhastrika and Kapaal Bhaati, explain the difference, and demonstrate only if a trained adult is with you. You might make a chart for the classroom. You might take part in International Yoga Day on 21 June, when schools and groups around the world mark yoga, and you might help take a photo or a short video if the teacher organises it. The aim is awareness: other people learn that yoga includes careful breathing, not only difficult bends. ### What you must not do - Do not run a 'class' for younger children by yourself. - Do not tell a sick person that pranayam will cure them. - Do not film a classmate's mistake to laugh at it. - Do not practise long rounds because a video of an adult did so. A guidance video, if the teacher asks you to make one, should be slow, truthful and full of warnings. Say 'practise with a trained adult' at the beginning and the end. PAGE 10: Lesson 4: Sharing pranayam safely — Example 1 ### A healthy body Correct breathing helps you notice when you are hunched, when you are panting after a game, and when you need rest. Sitting tall and breathing through the nose during the school day is already a fruit of the lesson. Drink water, sleep enough and play in the fresh air as well. Pranayam is one part of health, not the whole of it. Appreciation sounds like thanks to the person who taught you, and like patience with your own lungs. It does not sound like daring a friend to hold their breath. ## Key words • awareness — helping other people to know and understand something • International Yoga Day — the day marked on 21 June each year to encourage the practice of yoga ## Worked examples ### Example 1 Your cousins want you to teach them Kapaal Bhaati in the bedroom, with nobody else there. What do you do? Working: 1. You may explain the name and the safety rules. 2. You do not lead a practice without a trained adult. 3. You can show them a chart and suggest they ask a qualified teacher. Answer: Explain and show a chart if you wish, but do not lead the practice unsupervised. PAGE 11: Lesson 4: Sharing pranayam safely — Answers to practice ## Activity: A safety poster for Yoga Day You will need: Paper, Colour pencils, A device only with the teacher 1. Make a poster that names Bhastrika and Kapaal Bhaati and lists three safety rules. 2. Include the date of International Yoga Day, 21 June, as a day the school may mark with care. 3. If the teacher films a short clip, say the safety line aloud. Do not film anyone who does not agree. 4. Practise a few supervised breaths only if the adult leads them, then rest. ## Practice 1. On which date is International Yoga Day marked? 2. What must a guidance video say about practice? 3. Give one way pranayam can support a healthy body without claiming to cure disease. ## Answers to practice 1. 21 June. 2. That pranayam should be done with a trained adult, and that learners should stop if they feel unwell. 3. It trains a tall seat and calm nose-breathing, and helps you notice when you need rest. ## Summary • Show pranayam by correct names, posters and supervised demonstration. • Do not teach younger children alone or promise cures. • International Yoga Day is marked on 21 June. LESSON 5: ASANAS: STEADY POSTURES ================================= ## What you will learn • Explain what an asana is. • List Vajrasana and Sasankasana as the postures in this sub-strand. Curriculum outcomes: e) list different postures for familiarisation; h) appreciate the importance of asanas for healthy living ## Introduction After the breath lessons, the body learns two seats. An asana is a steady, comfortable posture held with attention. The two you will list are Vajrasana, the ankle pose, and Sasankasana, the crescent moon posture named in the design. ## Notes ### What makes a posture an asana Any bend is not automatically an asana. In yoga an asana is done with a stable base, a spine that is not collapsed, smooth breathing, and no showing off. You come into it slowly, you stay only while the breath is calm, and you come out of it slowly. Pain is a signal to ease off. A mild stretch can be normal. A sharp pain in the knee, neck or back is not. PAGE 12: Lesson 5: Asanas: steady postures — The two postures to list ### The two postures to list - **Vajrasana**, called the ankle pose in this design: you kneel and sit back on the heels. - **Sasankasana**, called the crescent moon posture in this design: from the kneeling seat you fold forward. The Sanskrit name is linked with the moon. This school practice is a kneeling forward bend, not a standing balance. Other famous postures exist. Do not add difficult ones, such as headstands, to your list for this grade. The familiarisation you need is accurate naming of these two. ### Why asanas are worth learning They train discipline: you hold still when you would rather fidget. They can leave the body feeling looser after sitting at a desk. They are also part of prayerful sitting in some homes. A healthy living habit is a short, regular practice with a teacher, not one exhausting attempt on a sports day. ### An expert nearby The key question of the strand asks why an expert should be present. An expert sees a knee that is twisting, a neck that is straining, or a learner who is unwell. A picture cannot do that. Practise in pairs only when the teacher has shown the pose and is watching the room. Encourage one another with words, not with pushes. ## Key words • Vajrasana — the kneeling ankle pose, sitting back on the heels • Sasankasana — the moon posture practised here as a kneeling forward bend PAGE 13: Lesson 5: Asanas: steady postures — Answers to practice ## Worked examples ### Example 1 A video shows a standing one-legged pose and calls it a moon pose. Your design's Sasankasana is different. What should the class practise? Working: 1. Follow the posture the teacher demonstrates for this grade. 2. Sasankasana here is a kneeling forward bend from Vajrasana. 3. Do not copy a standing balance from an unsupervised video. Answer: Practise the kneeling forward bend shown by the teacher, not a random standing pose. ## Activity: Picture chart of two asanas You will need: Magazines, printed pictures or drawings, A large sheet 1. Collect or draw pictures of Vajrasana and Sasankasana only from sources the teacher trusts. 2. Label each one with its Sanskrit name and the English name used in class. 3. Add a border sentence: practise with a trained adult, and stop if a joint hurts. 4. Walk a partner through the labels. Do not perform the poses until the next lessons. ## Practice 1. What is an asana? 2. Name the two asanas in this sub-strand. 3. Why should asanas be learned with an expert nearby? ## Answers to practice 1. A steady yoga posture held with attention and calm breathing. 2. Vajrasana (ankle pose) and Sasankasana (crescent moon posture). 3. The expert can see unsafe knees, necks or breathing and can stop a mistake before someone is hurt. ## Summary • An asana is a steady posture held with calm breath. • This sub-strand lists Vajrasana and Sasankasana. • An expert should be present so that joints and breathing stay safe. LESSON 6: VAJRASANA, THE ANKLE POSE =================================== ## What you will learn • Display Vajrasana with a straight spine. • Use the posture as a way of sitting still with discipline. Curriculum outcomes: e) list different postures for familiarisation; f) adopt simple physical postures for discipline in daily life; g) display simple body postures for physical fitness ## Introduction Vajrasana is a kneeling seat. You rest on your heels, the way the design's English name, ankle pose, suggests. It is a useful way to sit for a short prayer or for a quiet minute after you have learned it safely. PAGE 14: Lesson 6: Vajrasana, the ankle pose — Discipline in daily life ## Notes ### How to come into the pose 1. Kneel on a mat. Keep the knees together or a little apart if that is more comfortable. 2. Let the big toes touch, and let the heels fall slightly outward so that you can sit between or on the heels as the teacher shows. Many school classes simply sit back on the heels. 3. Sit down gently. Do not drop your weight suddenly. 4. Lengthen the spine. Rest the hands on the thighs. Soften the shoulders. 5. Breathe through the nose. Hold only as long as the knees and ankles are comfortable, often a few calm breaths at first. 6. To come out, lean forward slightly, lift the seat, and stretch the legs. Wiggle the ankles. ### If it hurts A wooden floor without a mat can hurt the ankles. Fold a cloth under them. If the pain is sharp, sit cross-legged instead and tell the teacher. Forcing the seat can strain a knee. Displaying the posture means showing the correct shape, not winning a contest of who sits longest. ### Discipline in daily life Use Vajrasana for a short moment before homework or before a class prayer, when an adult has said you are ready. Sitting still trains you not to poke a neighbour or to slump until your breath is tiny. That is discipline: the body obeys a good intention. Traditional yoga often allows this seat after light food, unlike some other poses. Even so, do not practise hard breathing in this seat just after a large meal. A quiet sit is enough. Work in pairs only to encourage. A partner may say 'spine tall' but may not push your shoulders. [DIAGRAM] TYPE: svg ALT: A simple side view of Vajrasana, the kneeling ankle pose. Use a mat, and stop if the knees hurt. PAYLOAD: CAPTION: A simple side view of Vajrasana, the kneeling ankle pose. Use a mat, and stop if the knees hurt. [/DIAGRAM] PAGE 15: Lesson 6: Vajrasana, the ankle pose — Answers to practice ## Key words • spine — the line of bones down the back; in the pose it should stay long and not slumped • discipline — training yourself to do what you intend, calmly and regularly ## Activity: Practise Vajrasana in pairs You will need: Mats or folded cloths, A supervising teacher 1. The teacher demonstrates Vajrasana and the way out of the pose. 2. In pairs, one learner sits for a few breaths while the other watches the spine and the face for strain, without touching. 3. Swap roles. Encourage with a quiet word. 4. Write one daily moment when this disciplined seat could be used, such as a short prayer. ## Practice 1. Describe Vajrasana in one sentence. 2. What should you do if your ankle hurts sharply in the pose? 3. How can Vajrasana build discipline? ## Answers to practice 1. Kneel, sit back on the heels, and hold the spine tall while breathing calmly. 2. Ease out of the pose, tell the teacher, and sit in a comfortable cross-legged seat instead. 3. It trains you to sit still and upright for a short, regular time instead of fidgeting. ## Summary • Vajrasana is a tall kneeling seat on the heels. • Use a mat, come out slowly, and stop if a knee or ankle hurts sharply. • The pose trains a still body for prayer or quiet work. PAGE 16: Lesson 7: Sasankasana, the moon posture — Steps LESSON 7: SASANKASANA, THE MOON POSTURE ======================================= ## What you will learn • Display Sasankasana as a kneeling forward bend. • Breathe calmly in the posture and come out of it safely. Curriculum outcomes: e) list different postures for familiarisation; f) adopt simple physical postures for discipline in daily life; g) display simple body postures for physical fitness ## Introduction Sasankasana is the second posture. From the kneeling seat of Vajrasana you fold forward, arms reaching, forehead towards the floor. The design calls it the crescent moon posture. In this class it is not a standing balance. ## Notes ### Steps 1. Begin in Vajrasana, spine tall. 2. Breathe in and raise the arms upward if the teacher includes that step. 3. Breathe out and fold forward from the hips. Keep the seat near the heels. 4. Rest the forehead towards the mat, or on a folded cloth if it does not reach. Stretch the arms forward, or rest them by your feet if the teacher prefers that easier form. 5. Breathe quietly. Do not hold the breath. A few breaths are enough. 6. Breathe in and rise slowly, head coming up last so that you do not jerk the neck. 7. Rest in Vajrasana, then stretch the legs. PAGE 17: Lesson 7: Sasankasana, the moon posture — Discipline and fitness ### The shape The back makes a long curve, a little like a moon's bow, which is why moon-names are used. You are not trying to look like a picture by forcing the forehead down. A rounded, relaxed fold with easy breathing is the Grade 4 display. ### Care If the knees dislike kneeling, do not push into this pose. A child who has a back or neck injury must tell the teacher and skip it. Nobody should sit or press on your back to push you lower. That is dangerous. ### Discipline and fitness Coming in on an out-breath and out on an in-breath is discipline. The fold can ease a back that has been hunched over a desk, when it is done gently. Fitness here means a body that can move and also be still. It does not mean pain. Learn the Sanskrit name Sasankasana and the English name your teacher uses, so that you can list the posture correctly. ## Key words • Sasankasana — a kneeling forward-bending moon posture • fold — to bend the body forward from the hips in a controlled way ## Worked examples ### Example 1 A partner pushes your shoulders to force your forehead to the floor. What do you say and do? Working: 1. A push can injure the neck or the back. 2. Ask them to stop at once. 3. Come up slowly and tell the teacher. The pose should only go as far as your own breath allows. Answer: Tell the partner to stop, come out of the pose slowly, and inform the teacher. ## Activity: Sasankasana with a partner watching You will need: Mats, A supervising teacher 1. The teacher shows the way in and the way out, including the easier arm position. 2. Practise in pairs. The watcher looks for a calm breath and does not touch the person folding. 3. Hold only a few breaths, then rise slowly. 4. Tell each other one sign of a safe pose and one sign that means stop. PAGE 18: Lesson 7: Sasankasana, the moon posture — Practice ## Practice 1. From which pose do you begin Sasankasana? 2. When do you fold forward, on the in-breath or the out-breath? 3. Why must a partner not push you deeper into the fold? ## Answers to practice 1. From Vajrasana. 2. On the out-breath. 3. A push can hurt the neck or the back. You should only fold as far as you can while breathing calmly. ## Summary • Sasankasana is a kneeling forward bend from Vajrasana. • Move with the breath, and do not let anyone push your back. • A few calm breaths are a complete practice for this grade. LESSON 8: A SHORT DAILY PRACTICE ================================ ## What you will learn • Put Vajrasana and Sasankasana into a short, safe sequence. • Explain how regular asanas support healthy living and discipline. Curriculum outcomes: f) adopt simple physical postures for discipline in daily life; g) display simple body postures for physical fitness; h) appreciate the importance of asanas for healthy living ## Introduction One correct lesson can be forgotten. A short sequence, repeated on days when you are well, builds the discipline the outcomes ask for. The sequence uses only the two postures you have learned, plus quiet breathing. PAGE 19: Lesson 8: A short daily practice — Healthy living ## Notes ### A sequence for this grade Do this only when a trained adult is present, or when that adult has watched you and has allowed home practice with a parent in the room. 1. Sit in Vajrasana and take three ordinary breaths. 2. Move into Sasankasana for three calm breaths, then rise. 3. Rest in Vajrasana again. 4. If the adult leads it, add no more than a few breaths of Bhastrika or Kapaal Bhaati, then normal breathing. 5. Stretch the legs and thank the person who supervised. Stop the sequence if anyone feels pain or dizziness. A missed day because of illness is wiser than a stubborn day. ### Discipline Choose a regular time, such as morning before school when the stomach is not full, or a class lesson twice a week. Regularity is the discipline. Changing the poses into tricks is not. Lay out a mat, keep the space clear of desks, and include a classmate who needs a modified seat. They can breathe in time with the group even if their posture is different. ### Healthy living Asanas support healthy living when they sit beside other good habits: clean water, enough sleep, kind words, and play. Yoga does not ask a child to be harsh with the body. The appreciation you show is care: you value a body that can kneel, fold, breathe and rest, and you do not mock a body that needs a change in the pose. A class chart of the sequence, drawn by you, can teach another group. That is awareness joined to responsibility. PAGE 20: Lesson 8: A short daily practice — Example 1 ## Key words • sequence — poses done in a planned order • regular — repeated at steady times, not only once ## Worked examples ### Example 1 The class wants to add a headstand to look advanced. Why does the sequence refuse it? Working: 1. This sub-strand teaches Vajrasana and Sasankasana. 2. A headstand can injure the neck if it is attempted without long training. 3. Discipline includes staying within the safe lesson. Answer: Keep to the two learned postures. A headstand is outside this grade's safe practice. ## Activity: Guided sequence and a class video plan You will need: Mats, Paper, A device only if the teacher directs 1. Under the teacher, practise the short sequence: Vajrasana, Sasankasana, rest. 2. Encourage a partner, and offer a modified seat to anyone who needs it. 3. Write the steps of a guidance video, including safety words. Film only if the teacher agrees and every person in the picture agrees. 4. Say one reason regular asanas belong to healthy living. ## Practice 1. Put these in a safe order: Sasankasana, rest and stretch, Vajrasana. 2. Why is a regular short practice better than one dangerous stunt? 3. Name one way to include a classmate who cannot kneel. ## Answers to practice 1. Start in Vajrasana, move into Sasankasana, then rest and stretch. 2. Regular practice builds discipline and keeps the body safe. A stunt can cause injury. 3. Let them sit comfortably and breathe in time with the group, or give them a role such as reading the safety rules. ## Summary • A short sequence is Vajrasana, Sasankasana, and rest, with breath practice only if an adult leads it. • Regular, gentle practice is the discipline. • Healthy living includes rest, safety and respect for every body. PAGE 21: Revision quiz REVISION QUIZ ============= Answer all the questions, then mark yourself on the Answers tab. 1. Which pair are the pranayams in this sub-strand? A. Bhastrika and Kapaal Bhaati B. Vajrasana and Sasankasana C. Gayatri and Saraswati D. Tulsi and Beri 2. In Bhastrika, A. Only the out-breath is active B. The in-breath and the out-breath are both active and even C. You breathe only through the mouth D. You lie on the stomach 3. Kapaal Bhaati is best described as A. Short active out-breaths, with the in-breath following naturally B. A standing moon balance C. Holding the breath as long as possible D. Breathing only while running 4. If you feel dizzy during pranayam you should A. Breathe faster to win B. Stop and tell the supervising adult C. Hide it D. Ask a friend to press your stomach 5. International Yoga Day is marked on A. 1 June B. 21 June C. 12 December D. 25 December 6. Why is pranayam valuable for a healthy body? 7. Vajrasana is A. A kneeling seat on the heels B. A running race C. A sacred river D. A type of fast 8. Sasankasana, as taught in this grade, is A. A headstand B. A kneeling forward bend from Vajrasana C. The same breath as Bhastrika D. A dance at a festival 9. Why must asanas be done with an expert present? A. So that unsafe joints and breathing can be corrected before someone is hurt B. So that children can be forced deeper into a pose C. Because yoga is only for adults D. So that the class can skip rest 10. A disciplined asana practice for Grade 4 is A. A headstand contest B. A short, regular sequence of Vajrasana and Sasankasana with calm breathing C. Fast breathing until you faint D. Pushing a partner's back PAGE 22: Quiz answers ANSWERS ======= 1. A. Bhastrika and Kapaal Bhaati Bhastrika and Kapaal Bhaati are the named breathing practices. The other pair are asanas. 2. B. The in-breath and the out-breath are both active and even Bhastrika is the bellows breath, even in both directions, through the nose. 3. A. Short active out-breaths, with the in-breath following naturally The out-breath is the active part of Kapaal Bhaati. 4. B. Stop and tell the supervising adult Dizziness is a stop signal. Tell the adult. 5. B. 21 June 21 June is the date used worldwide for International Yoga Day. 6. It trains calm, attentive breathing and a steady seat, as one part of looking after the body. The lesson appreciates breath practice without claiming that it cures disease. 7. A. A kneeling seat on the heels Vajrasana is the ankle pose: kneeling and sitting tall on the heels. 8. B. A kneeling forward bend from Vajrasana The design's moon posture is practised here as a kneeling forward bend. 9. A. So that unsafe joints and breathing can be corrected before someone is hurt An expert protects learners from injury. 10. B. A short, regular sequence of Vajrasana and Sasankasana with calm breathing Discipline and healthy living are served by a safe, regular sequence.