YOGA CLASS IX

Aims:
4. To foster team spirit amongst the youth and avoid
unhealthy competition.
1. To enable young people to generate an
understanding of the principles of yogic practices
so as to improve quality of life.
5. To develop appreciation for Indian cultural
practices that support meaningful and relevant
educational strategies.
2. To develop the ability to perform appropriate
yogic asanas so as to improve physical and mental
conditions and emotional equilibrium.
6. To create opportunities to develop ideals, social
skills and strengths.
3. To help youngsters improve psychological
functions, e.g. awareness, concentration, will
power, humility.

Location of pectoral girdle (scapula and clavicle),
bones of arms; pelvic girdle - ilium, pubis,
ischium; bones of the legs.
There will be two papers in the subject.
Paper I (Theory) will be of two hours duration
carrying 100 marks. The paper will be divided into
four sections as follows:
Types of joints: immovable, movable: Pivot,
Hinge, Gliding, Ball and socket (with examples).
Tendons, Ligaments, joints, cartilage - definition
and basic function.

2. The Muscular System
Section IV: 20 marks
Section I will be compulsory. Candidates will be
required to attempt all the questions from this section.
There will be no choice of questions.
Sections II, III and IV will have a choice of questions.
Candidates will be required to attempt two questions
from each section.
The above sections will correspond to the sections
given in the syllabus.
Types of muscles, how muscles are attached, their
role in movement. Important muscles of the
human body, importance of a good posture.
Types of Muscles, cardiac, striated and smooth
muscles;
Understanding a Muscle: (i) Its ability to contract
(briefly) ii) Its ability to extend (briefly) (iii)
Muscle tone and its importance for maintaining
posture (iv) Attachment of muscles to bones
through tendons and a basic understanding of how
muscles make movement possible (v) Concept of
agonist and antagonist muscles;
Paper II (Internal Assessment) will carry 100 marks.
PAPER I (THEORY)
SECTION I: HUMAN BIOLOGY
1.
Identifying the following important muscles:
(i) Muscles in the neck and shoulder regions-
Trapezius and Deltoid (ii) Muscles in the arms-
biceps and triceps (iii) Muscles in the chest
pectorals, intercostal muscles iv) Muscles in the
belly-Rectus abdominis, oblique, Transversus
(v) Muscles along the spine-Paraspinal muscles
(vi) Muscles in the buttocks-Gluteal muscles
(vii) Muscles in the thighs - Hamstrings,
Quadriceps, Adductors, viii) Diaphragm.
The Human Skeleton
Functions and classification; axial and
appendicular skeletal system; types of joints.
Functions of the human skeleton; classification of
the skeletal system; the axial skeletal system: skull
bones and vertebral column. Curves of the spine:
cervical curve, thoracic curve, lumbar curve,
sacral curve, coccyx. Rib cage and sternum,
structure and functions (briefly); the appendicular
skeletal system:

Importance of a good posture: An understanding
that a poor posture (rounded shoulders, a hunched
back) can lead to headaches, backaches and
sluggishness. A poor posture also interferes with
healthy breathing.
3. The Respiratory System
Parts of the respiratory system: role of intercostal
muscles, diaphragm, ribs and sternum; role of
yoga in culturing breath and improving
respiration.
Parts of the respiratory system: Nasal cavity,
Pharynx, Larynx Trachea, Bronchi, Bronchioles,
Alveoli, Lungs, (location and function of each
part);
The role of intercostal muscles, diaphragm, ribs
and sternum for (i) inspiration (ii) expiration;
How yoga cultures breath and improves
respiration.
4. The Digestive System
The alimentary canal and the importance of a
healthy diet.
Importance of a good posture: An understanding
that a poor posture (rounded shoulders, a hunched
back) can lead to headaches, backaches and
sluggishness. A poor posture also interferes with
healthy breathing.
3. The Respiratory System
Parts of the respiratory system: role of intercostal
muscles, diaphragm, ribs and sternum; role of
yoga in culturing breath and improving
respiration.
Parts of the respiratory system: Nasal cavity,
Pharynx, Larynx Trachea, Bronchi, Bronchioles,
Alveoli, Lungs, (location and function of each
part);
The role of intercostal muscles, diaphragm, ribs
and sternum for (i) inspiration (ii) expiration;
How yoga cultures breath and improves
respiration.
4. The Digestive System
The alimentary canal and the importance of a
healthy diet.The Alimentary Canal: Mouth, Oesophagus,
Stomach, Liver, Pancreas, Small Intestine, Large
Intestine, Rectum, Anus (Location and function, in
brief, of each of the above).

SECTION II: SAGES OF INDIA
Candidates are expected to know about the lives and
teachings of the following sages of India:
1. Valmiki
Early Life; meeting Narada and the turning point
of his life; repetition of ‘Mara’ changing to
‘Rama’; formation of a Valmika (anthill) hence
his name Valmiki; meeting with Rama and Sita;
giving shelter to Sita and her sons Lava and
Kusha, when she was banished by Rama;
inspiration received to write the Ramayana;
importance of the Ramayana and its story in brief;
liberation of Ravana through Rama.
2. Kabir
Birth and early life; Meeting with and discipleship
under Swami Ramananda; His marriage; Kabir
as a social and religious rebel; His death in

Magar; Works: Kabir Bijak. Concepts expounded
by some of his famous dohas.
3. Mirabai
Birth and early life; Her connection from
childhood with Sri Krishna; Her marriage to
Prince Bhojraj; Akbar disguised as a merchant
visiting her; Ill treatment at the hands of her in-
laws after her husband's demise (incident of her
drinking the poison unaffected); Her last days in
Vrindavan; Importance of her poems and songs
4. Ramakrishna Paramhansa
Birth and early Life; His marriage to Saradamani;
arrival at Dakshineswar and introduction to
priesthood; his meeting with teachers like
Bhairavi Brahmani & Totapuri; Any three
miraculous events in his life
SECTION III: CONCEPTS OF YOGA
1. Guru and Shishya
Importance of Guru in yoga, qualities of Guru,
types of shishya and relationship between the
Guru and shishya.
2. The four Purusharthas, the four Ashramas
Basic understanding of the above.
3. The four Margas (Bhakti, Karma, Raja, Jnana)
Bhakti yoga: the path of emotions: love devotion
and worship, types of bhakti: saguna, nirguna and
para bhakti, various ways of worshipping: navdha
bhakti, concept of personal god.
Karma yoga: the path of actions, various concepts
Magar; Works: Kabir Bijak. Concepts expounded
by some of his famous dohas.
3. Mirabai
Birth and early life; Her connection from
childhood with Sri Krishna; Her marriage to
Prince Bhojraj; Akbar disguised as a merchant
visiting her; Ill treatment at the hands of her in-
laws after her husband's demise (incident of her
drinking the poison unaffected); Her last days in
Vrindavan; Importance of her poems and songs
4. Ramakrishna Paramhansa
Birth and early Life; His marriage to Saradamani;
arrival at Dakshineswar and introduction to
priesthood; his meeting with teachers like
Bhairavi Brahmani & Totapuri; Any three
miraculous events in his life
SECTION III: CONCEPTS OF YOGA
1. Guru and Shishya
Importance of Guru in yoga, qualities of Guru,
types of shishya and relationship between the
Guru and shishya.
2. The four Purusharthas, the four Ashramas
Basic understanding of the above.
3. The four Margas (Bhakti, Karma, Raja, Jnana)
Bhakti yoga: the path of emotions: love devotion
and worship, types of bhakti: saguna, nirguna and
para bhakti, various ways of worshipping: navdha
bhakti, concept of personal god.
Karma yoga: the path of actions, various concepts
Magar; Works: Kabir Bijak. Concepts expounded
by some of his famous dohas.
3. Mirabai
Birth and early life; Her connection from
childhood with Sri Krishna; Her marriage to
Prince Bhojraj; Akbar disguised as a merchant
visiting her; Ill treatment at the hands of her in-
laws after her husband's demise (incident of her
drinking the poison unaffected); Her last days in
Vrindavan; Importance of her poems and songs
4. Ramakrishna Paramhansa
Birth and early Life; His marriage to Saradamani;
arrival at Dakshineswar and introduction to
priesthood; his meeting with teachers like
Bhairavi Brahmani & Totapuri; Any three
miraculous events in his life

4. Patanjali and his contributions to Yoga
A brief story of his life, contribution to Sanskrit
grammar, Ayurveda and the Yoga sutras.
of karma like (i)Karma kaushalam (excellence in
work), (ii)Nishkama karma (abandonment of
expectations for the results and selfish motives),
(iii)Samatvam (equanimity), (iv) faith and
surrendering ego, types of karma, black, white
and black and white, karmashaya and how it
builds up, role of karma as cause of bondage and
salvation
Raja yoga: the path to inner world through
concentration and will to control the mind and its
modifications, ashtanga yoga
Jnana yoga: the path of wisdom, knowledge and
intellect
4. Patanjali and his contributions to Yoga
A brief story of his life, contribution to Sanskrit
grammar, Ayurveda and the Yoga sutras.

5. Ashtanga Yoga as defined in the Yoga Sutras
(b) Breath
(i) Inhalation, the power or the sun aspect of
the breath
(ii) Exhalation, the peace or the moon aspect
of the breath
Bahiranga and Antaranga sadhna.
The Five Yamas
Ahimsa,
Satya,
Aparigraha.
Asteya,
Brahmcharya,
(c) Nadis
Ida (moon channel, left nostril), Pingala (sun
channel, right nostril), Sushumna (central
channel) (Just a basic concept and location of
above nadis).
The Five Niyamas
Saucha, Santosha, Tapas, Svadhyaya, Ishwar
Pranidhana.
A note on Kriya Yoga as explained in sutra 2.1
3. Psychological aspect of an asana practice
(a) Asanas
(b) Pranayama
(c) Pratyahara
(d) Dharana
(e) Dhyana
(f) Samadhi
Reactivity threshold; psychological aspects of:
Meditative and relaxing postures, forward bending
asanas, back bending asanas, standing asanas,
balancing asanas and inverted asanas.
−
SECTION IV: PSYCHOLOGY AND
PHYSIOLOGY OF YOGA

1. An Understanding of Yoga

Definition of yoga: according to Patanjali, as
explained in the Bhagvad Gita. (yoga is excellence
in action\works)

How is yoga different from other forms of physical
exercise? To be discussed with respect to the
interconnection between mind, body, and spirit
and how yoga brings these into harmony with each
other. Yoga also addresses imbalances and
illnesses at an organic level (the action of yoga
reaches the inner organs and heals chronic
ailments from the roots).

Reactivity threshold: By watching the breath
instead of paying attention to the pain
experienced during an asana one becomes
less reactive in day to day life as well.
Meditative and relaxing postures: bring self-
discipline, relaxation and steadiness
Forward bending asanas: Bring peace,
release of tension, and humility to the mind.
Back bending asanas: Energise the system
and enhance self-esteem.
Standing asanas: Help to root the practitioner
in existence. Enhance stability and endurance.
Balancing asanas: Increase concentration
and focus
Inverted asanas: Hormone balancing hence
anti-anxiety and anti-depression.
4. Pancha Koshas
Panch Koshas - a concept from the Taittiriya
Upanishad: Annamaya Pranamaya, Manomaya,
Vijnanamaya, Anandamaya kosha.
2. Hatha Yoga
A basic understanding of how a human being is
made up of the above sheaths; how each sheath is
related to the next sheath. An understanding of
the relationship between life force (prana) and the
physical body (Annamaya) so also an
understanding of connection between thoughts
(Manomaya) and the energy flowing in the body
(Pranamaya).
(a) Understanding the roots
Ha (the sun) Tha (the moon). Hence Hatha
yoga is the art and science of balancing power
(the sun) with peace (the moon) as applied to:
(i) Muscles: asanas should strengthen them
(sun aspect) and make them flexible
(moon aspect).
(ii) Degree of stretch in an asana should not
be maximum nor minimum but optimum
(balanced and so recommended).
5. Pancha Pranas
Prana, Apana, Samana, Udana, Vyana
Location and basic functions of the above 5
pranas.

6. The Seven Chakras
Muladhara, Swadishthana, Manipura, Anahata,
Visuddhi, Ajna, Sahasrara
Location and functions; the element the chakra is
associated with; colour of the chakra.
7. Sutras
Sutras 2.29.2.46
The above two sutras should be known with their
meanings.
8. Yogachara: wellness through the four pillars of
yoga
(i) Ahar (diet)
An introduction to the concepts of Sattva,
Rajas and Tamas as applied to food; The
importance of a healthy diet and its effect on
physical, emotional and mental wellbeing.
Importance of the following:
(a) Incorporating seasonal fresh fruit and
vegetables in the diet
(b) Drinking adequate amount of water in a
day
(c) Health hazards of in taking an excess of
aerated drinks, refined flour, salt, white
sugar, packaged foods.
(d) Concept of mitahar (as in Hatha yoga),
importance of eating right quality and
quantity of food.
(ii) Vihar (relaxation and recreation)

Importance of conscious relaxation as in
shavasana, doing recreational activities
(developing creative hobbies) in which, body,
mind and emotions are involved.
(iii) Achar
Importance of discipline in routines and
actions/work; for example: sleep and wake up
early, maintain meal times.
(iv) Vichar (thoughts)
Positive thinking, pratipaksh bhavana,
understanding the temporary nature of the
objects through Anitya bhavana, attitude of
gratitude and forgiveness, surrendering the 'I
'sense.
Importance of conscious relaxation as in
shavasana, doing recreational activities
(developing creative hobbies) in which, body,
mind and emotions are involved.
(iii) Achar
Importance of discipline in routines and
actions/work; for example: sleep and wake up
early, maintain meal times.
(iv) Vichar (thoughts)
Positive thinking, pratipaksh bhavana,
understanding the temporary nature of the
objects through Anitya bhavana, attitude of
gratitude and forgiveness, surrendering the 
'sense.

PAPER II (Internal Assessment)
The practical work is divided into two sections as
follows:
Section A (40 Marks): Course Work - the course work
will be assessed by the teacher on the basis of
continuous assessment. The candidate will be assessed
on the basis of his/her output in the following areas:
(a) Degree of effort and progress in his/her yoga
practice (judged through periodical tests).
(b) Assisting the yoga therapy sessions.
(c) Improving his/her own health and well being
through yoga therapy.
(d) Participation in programmes..
Section B (60 Marks): This section will consist of
three Practical Tests.
Test 1: Predetermined Asanas
(30 marks)
The pupil must perform any six asanas from those
given below:
Utthita Trikonasana, Utthita Parshvakonasana,
Virbhadrasana I, Virbhadrasana II, Parasarita Pada
Uttanasana I, Adho Mukha Shvanasana,
Shirshasana(half), Karna Pidasana.
Test 2: Directed asanas
(20 marks)
The pupil must perform 4 or 5 asanas of the teacher's
choice. (The teacher will select asanas from the Class
IX syllabus only). The teacher may test the pupil's
ability to adapt and modify asanas.
PAPER II (Internal Assessment)
The practical work is divided into two sections as
follows:
Section A (40 Marks): Course Work - the course work
will be assessed by the teacher on the basis of
continuous assessment. The candidate will be assessed
on the basis of his/her output in the following areas:
(a) Degree of effort and progress in his/her yoga
practice (judged through periodical tests).
(b) Assisting the yoga therapy sessions.
(c) Improving his/her own health and well being
through yoga therapy.
(d) Participation in programmes..
Section B (60 Marks): This section will consist of
three Practical Tests.
Test 1: Predetermined Asanas
(30 marks)
The pupil must perform any six asanas from those
given below:
Utthita Trikonasana, Utthita Parshvakonasana,
Virbhadrasana I, Virbhadrasana II, Parasarita Pada
Uttanasana I, Adho Mukha Shvanasana,
Shirshasana(half), Karna Pidasana.
Test 2: Directed asanas
(20 marks)
The pupil must perform 4 or 5 asanas of the teacher's
choice. (The teacher will select asanas from the Class
IX syllabus only). The teacher may test the pupil's
ability to adapt and modify asanas.
PAPER II (Internal Assessment)
The practical work is divided into two sections as
follows:
Section A (40 Marks): Course Work - the course work
will be assessed by the teacher on the basis of
continuous assessment. The candidate will be assessed
on the basis of his/her output in the following areas:
(a) Degree of effort and progress in his/her yoga
practice (judged through periodical tests).
(b) Assisting the yoga therapy sessions.
(c) Improving his/her own health and well being
through yoga therapy.
(d) Participation in programmes..
Section B (60 Marks): This section will consist of
three Practical Tests.
Test 1: Predetermined Asanas
(30 marks)
The pupil must perform any six asanas from those
given below:
Utthita Trikonasana, Utthita Parshvakonasana,
Virbhadrasana I, Virbhadrasana II, Parasarita Pada
Uttanasana I, Adho Mukha Shvanasana,
Shirshasana(half), Karna Pidasana.
Test 2: Directed asanas
(20 marks)
The pupil must perform 4 or 5 asanas of the teacher's
choice. (The teacher will select asanas from the Class
IX syllabus only). The teacher may test the pupil's
ability to adapt and modify asanas.

The pupil must not choose any asanas that he/she has
already demonstrated in Test 1 and Test 2.
The practical work is to be covered under the
following categories:
(A) Asanas
1. Vrikshasana
2. Garudasana
3. Utthita Trikonasana
4. Utthita Parshva Konasana
5. Virbhadrasana I
6. Virbhadrasana II

7. Prasarita Pada Uttanasana I22. Karna Pidasana
8. Pada Hastasana23. Supta Konasana
9. Adho Mukha Shvanasana
(B) The Surya Namaskar
10. Parvatasana
(C) Breathing\pranayama
11. Urdhva Prasarita Padasana
1. Anapanasati - sensing the incoming and
outgoing breath in the nasal passages for about
3 minutes to begin with in order to slow down
thoughts. This can be eventually extended to
5 minutes.
12. Supta Virasana
13. Ushtrasana
14. Dhanurasana
15. Marichyasana 1 (Twist only)
2. Abdominal Breathing, the students should be
made aware that the belly should move
outwards when we inhale and move inwards
when we exhale.
16. Bharadvajasana I
17. Bharadvajasana II
18. Malasana (Squatting only)
19. Shirshasana (half shirshasana,wherein,the
student can climb the wall and rest the toes on
the wall while doing shirshasana)
3. The Full Yogic breath:
(a) Abdominal breath

(b) Thoracic breath

c) Clavicular breath