› 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 Squat Test
› Annexure: The Plank Hold Test
› Annexure: The Sit-and-Reach Test
› Annexure: The 50-Metre Sprint Test