Yoga
Class 4 · Physical Education and Well Being
5 ideas in Class 4 Physical Education and Well Being, explained in plain words, with games and quizzes to practise.
Five Daily Yogas
Part of: Yoga daily life
Daily yoga rests on five habits: Ahara is what, how and how much we eat; Vihara is how we spend the day; Achara is how we behave; Vichara is what we think; Nidra is how we rest and sleep. Fresh food chewed well, early rising, kind speech, inspiring books and gadget-free early sleep keep all five strong.
Why it matters. Yoga lived all day beats yoga done one hour. Balanced food, work and sleep end many sorrows.
Try it in two minutes
- Eat one meal slowly without screens.
- Plan play, study and help for the day.
- Read a story and sleep early.
Try at home. Track meals, play and sleep for a week and review together.
Eight Limbs, Satya and Santosha
Part of: Yoga daily life
Ashtanga Yoga has eight limbs from Yama to Samadhi, gifted by Maharishi Patanjali. Class 4 learns Satya, or truth in thought, speech and action, shown by the woodcutter who claimed only his iron axe and won all three. It also learns Santosha, or valuing what we have, shown by the wisher who chased rich, king, sun, cloud and tree before choosing his true self.
Why it matters. Truth builds trust and contentment ends endless wanting. Both stories give children mirrors for choices.
Try it in two minutes
- Tell the axe story and ask what you would do.
- Grow a truth tree with green and brown leaves.
- List five owned joys and thank them.
Try at home. Keep a week-long truth tree and count green leaves.
Warm-up Walks and Asana Rules
Part of: Yoga practice
Warm-ups loosen joints before asanas: camel walks on four limbs, toe walks with raised hands, crab walks on hands and feet, finger spreads, wrist bends and circles, elbow bends, cupped shoulder rolls, three-way hand stretches and in-out arm breathing. Asanas need stability with comfort, on empty stomachs and clean mats, slowly, telling teachers of unease or illness at once.
Why it matters. Warm bodies bend without injury. Rules guard every child, including those with asthma or fits.
Try it in two minutes
- Camel-walk across the room slowly.
- Circle wrists five times each way.
- Stretch arms three ways with breath.
Try at home. Do toe walks and shoulder rolls before study.
Ten Asanas and Deep Rest
Part of: Yoga practice
Grade 4 holds ten asanas: standing Ardha Chakrasana bends back, Pada Hastasana folds to feet, Trikonasana triangles sideways; sitting Shashankasana moons forward, Ushtrasana camels back, Vakrasana twists; supine Setubandhasana bridges, Uttanapadasana raises legs; prone Shalabhasana lifts legs, Dhanurasana bows. Shavasana then rests supine five minutes before rising right-sided.
Why it matters. Graded holds grow strength, flexibility and balance. Deep rest locks in every gain.
Try it in two minutes
- Bend gently back and forward.
- Triangle sideways on each side.
- Lie still and breathe into the belly.
Try at home. Hold one new asana daily with slow breaths.
Breath, Mudras, Kriyas and Focus Games
Part of: Yoga practice
Pranayama trains breath: slow nose breathing with chest-belly watch, Om in A belly U chest M head rounds, alternate-nostril Anuloma Viloma with Nasika Mudra, and humming Brahmari. Hasta Mudras like Chin and Nasika focus finger-thumb seals. Kriyas cleanse within: ear-canal Karnarandra and head-pat Kapalarandra Dhauti. Lakshyam dot gazing and Kanduka ball bouncing grow Dharana focus.
Why it matters. Breath mastery calms nerves and mudras focus minds. Cleansing and focus games make practice complete.
Try it in two minutes
- Breathe slowly watching the belly.
- Chant A, U, M in three rounds.
- Gaze at a dot for one minute.
Try at home. Chant Om five rounds with family each morning.
What your child will practise
- Breath, Mudras, Kriyas and Focus Games: Desert Quick Fire (Quick Fire)
- Eight Limbs, Satya and Santosha: Space Puzzle (Clue Puzzle)
- Five Daily Yogas: Mission Control Quest (Collect the Answer)
- Ten Asanas and Deep Rest: Garden Quest (Match It Up)
- Warm-up Walks and Asana Rules: Space Quest (Flip and Match)
- Quiz: Breath, Mudras, Kriyas and Focus Games (8 questions)
- Quiz: Eight Limbs, Satya and Santosha (8 questions)
- Quiz: Five Daily Yogas (8 questions)
- Quiz: Ten Asanas and Deep Rest (8 questions)