About Yoga: The Root 'Yuj', and the Four Ways Yoga Makes Us Grow
Beginning and Ending a Yoga Session: Sukhasana, Chin Mudra and the Chant of Om
The Opening and Closing Prayers, and What They Mean
Yoga for Daily Life: 'Yoga is Skill in Action' and Sri Aurobindo's Tree
Pancha Kosha: The Five Layers, and Annamaya Kosha the Physical Sheath
Pranamaya, Manomaya and Vijnanamaya Koshas: Energy, Mind and Wisdom
Anandamaya Kosha, and the Eight Limbs of Ashtanga Yoga
Activity: My Daily Yoga Plan to Strengthen the Panchakosha, and Yama
The Five Yamas, the Five Niyamas and Ishwara Pranidhana
A Journey of Oneness: Guru Nanak, and the Activity on Rituals
Yoga Sadhana: The Four General Guidelines for Practising Yoga
The Nine Asana Guidelines: What to Do Before, During and After
Pranayama Guidelines, and What Sukshma Vyayama Is
The Five Sukshma Vyayama Practices Named for This Grade
Practice 1: Anguli Shakti Vikasaka, Step by Step
Shithalikarana Vyayama: The Four Loosening Practices of This Grade
Shithalikarana Practice 1: Forward-Backward Bending, Step by Step
Surya Namaskara: Why We Greet the Sun, and the First Five Benefits
The Remaining Benefits, the Limitation, and Step 1: Pranamasana
Surya Namaskara Steps 2, 3 and 4: Hasta Utthanasana, Padahastasana and Ashwa Sanchalanasana
Surya Namaskara Steps 5, 6 and 7: Dandasana, Ashtanga Namaskara and Bhujangasana
Surya Namaskara Steps 8, 9 and 10: Parvatasana, Ashwasanchalanasana and Padahastasana
Surya Namaskara Steps 11 and 12: Coming Back to Pranamasana
Asana: The Third Limb, and the Five Postures of This Grade
Utkatasana: The Chair Posture, Step by Step
Gomukhasana: The Cow's Face Posture, Step by Step
Dhanurasana: The Bow Posture, Step by Step
Sarvangasana: The Shoulder Stand, All Eight Steps
Sarvangasana's Benefits and Limitations, and Matsyasana Introduced
Matsyasana: The Fish Posture, Step by Step
Matsyasana's Limitations, Relaxation, and the Two Breathing Practices
Marjariasana with Breathing: The Cat Stretch, Step by Step
Vyagrahasana Breathing: The Tiger Stretch, Step by Step
Pranayama: Controlling the Breath, and Why It Matters for Students
The Three Pranayamas Revised, and What Shanmukhi Mudra Is
Shanmukhi Mudra Step by Step, and Bhastrika Introduced
Bhastrika Pranayama: The Bellows Breath, Step by Step
Mudras and Jnana Mudra: The Hand Gestures That Seal Energy
Jnana Mudra's Benefits, and Pratyahara: Listening to a Temple Bell
Dharana: One-Pointed Concentration, and Cleansing the Eyes
Jatru Trataka: Gazing at the Thumbs, Step by Step
Simple Palming, the Benefits of Jatru Trataka, and Its Limitations
Dhyana: The Simple Meditation Exercise, and Panchakosha Meditation Introduced
Panchakosha Meditation: The Inner Journey Through the Five Layers
Samadhi, Krida Yoga, and the Yoga of Reflection Game
Assessment: Matching the Five Koshas and Listing Your Own Practices
The Teachers' Evaluation Rubric, and the Seven Yoga Riddles
Evaluation for Asana, and the Two Pranayama Riddles
The Suggested Session Plan for Yoga: Months 1 to 3
The Suggested Session Plan for Yoga: Months 4 to 6
The Yoga Module for Practice at Home: Two Thirty-Minute Routines
The Suggestive Annual Session Plan: How the Whole Year Fits Together
Summative Assessment: The Five Self-Assessment Scales
Summative Assessment: The Fitness Record Without Goals
Summative Assessment: The Badminton Scales for Serve, Lift and Drive
Summative Assessment: The Football and Kabaddi Scales
Self-Assessment Questionnaire 1: Yoga for Daily Life
Self-Assessment Questionnaire 2: The Yoga Sadhana Riddles and Rubrics
Annexure: The T-Test for Agility, Set Up and Run
Annexure: The 600-Metre Run/Walk Test
Annexure: The 3-Minute Step Test
Annexure: The Push-Ups Test
Annexure: The Plank Hold Test
Annexure: The Sit-and-Reach Test
Annexure: The 50-Metre Sprint Test