Yogic Practices
Class 3 · Physical Education and Well Being
5 ideas in Class 3 Physical Education and Well Being, explained in plain words, with games and quizzes to practise.
Asana, the Third Step
Part of: Poses and warm-ups
After Yama and Niyama, Asana is the third step of Ashtanga Yoga. Children copy nature: stretch like a mountain, stand tall on one leg with branch arms like a tree, flap bent legs like a butterfly, and lie still like a crocodile to relax. These poses energise the body and keep it healthy.
Why it matters. Playful poses build balance, stretch and joy without strain. Loving poses early grows a lifelong practice.
Try it in two minutes
- Stretch tall like a mountain.
- Stand on one leg like a tree.
- Flap legs like a butterfly, then rest still.
Try at home. Hold tree pose on each leg and smile through it.
Warm-ups and Basic Postures
Part of: Poses and warm-ups
Warm-ups wake the body: heel walks, frog jumps, toe walks, inner and outer foot walks, bends and neck moves. Asanas group into four positions: standing, sitting, prone on the belly and supine on the back. Each has a start pose called Sthiti and a rest pose called Vishranti, always with a straight spine and fully loose muscles at rest.
Why it matters. Warm bodies bend safely and straight spines hold posture. Knowing starts and rests orders every practice.
Try it in two minutes
- Walk ten steps on your heels.
- Jump five times like a frog.
- Stand tall with a straight spine.
Try at home. Do heel walks and frog jumps before homework.
Five Asanas
Part of: Practice and play
Class 3 practises five asanas with a teacher: Vrikshasana stands on one leg with foot at the thigh root and joined palms; Sukhasana folds legs crosswise with a straight back; Vajrasana kneels heels under the seat; Bhujangasana rises prone to the navel looking up, slow and smooth; Pavanamuktasana lies back, hugs knees and touches chin to knee.
Why it matters. These five train balance, calm sitting, digestion, back strength and inner ease. Teacher guidance keeps every move safe.
Try it in two minutes
- Stand in tree pose on each leg.
- Sit cross-legged tall for ten breaths.
- Kneel in Vajrasana after meals.
Try at home. Sit in Sukhasana with a straight back during stories.
Breath, Eyes and Focus
Part of: Practice and play
Breath practice starts by feeling air under the nose and noticing each nostril, then watching the belly rise in Chin-Mudra. Om chanting moves A in the belly, U in the chest and M in the head for five calm rounds. Eye care means warm palming with no pressure plus right-left, up-down, diagonal and circle moves with still necks.
Why it matters. Watched breath calms minds, Om vibrations settle the body, and rested eyes see better. Focus games make all three joyful.
Try it in two minutes
- Feel breath under the nose for five rounds.
- Chant A, U, M slowly once each.
- Rub palms warm and cup them over closed eyes.
Try at home. Practise palming after screen time every evening.
Yoga Play Games
Part of: Practice and play
Krida Yoga plays yoga: Chain of Names garlands every past name plus your own for memory; Japa-Tapa turns palms up and down on called words; Shabda Grahi guesses who clapped from the centre in ten tries; Sundar-Uttam matches counts and tones; Power of Breath runs a long Om round the circle for voice and breath.
Why it matters. Play games train the same focus, ears and breath that yoga needs. Every child joins every round.
Try it in two minutes
- Garland three names in order.
- Play palms up and down on calls.
- Guess a clap with closed eyes.
Try at home. Play name garlands with family after dinner.
What your child will practise
- Asana, the Third Step: Garden Quest (Match It Up)
- Breath, Eyes and Focus: Jungle Quick Fire (Quick Fire)
- Five Asanas: Jungle Sort (Sort It Out)
- Warm-ups and Basic Postures: Space Puzzle (Clue Puzzle)
- Yoga Play Games: Ocean Quest (Flip and Match)
- Quiz: Asana, the Third Step (8 questions)
- Quiz: Breath, Eyes and Focus (8 questions)
- Quiz: Five Asanas (8 questions)
- Quiz: Warm-ups and Basic Postures (8 questions)