Level C (Equivalent to Class 8)

Open Basic Education ProgrammeBharatiya Jnana Parampara

Yoga (C147)

NATIONAL INSTITUTE OF OPEN SCHOOLING(An autonomous organisation under MHRD, Govt. of India)

A-24-25, Institutional Area, Sector-62, NOIDA-201309 (U.P.)Website: www.nios.ac.in, Toll Free No: 18001809393

ADVISORY COMMITTEEProf. Chandra Bhushan Sharma Dr. Rajiv Kumar SinghChairman Director (Academic)National Institute of Open Schooling National Institute of Open SchoolingNOIDA (UP) NOIDA (UP)

CURRICULUM COMMITTEECHAIRPERSON

Dr. H. R. NagendraVice-Chancellor

Swami Vivekanand Yoganusandhanam Sansthanam, Bengaluru, Karnataka

Swami Ramdev Ji Swami Atmpriyanand Ji Dr. Ram Chandra BhatFounder Pro Vice- Chancellor FounderPatanjali Yog Peeth Ramkrishna Mission Ved Vijnana GurukulamKankhal, Haridwar, Vivekanand Vishwavidyalaya Chhannenhalli, Bengaluru,Uttarakhand Bellur Math, Kolkata, W. Bengal Karnataka

Shri Govind Dev Giri Ji Dr. Ravindra Mule Shri Mukul KanitkarBharat Mata Mandir Vice President Akhil Bhartiya Ayojak SachivHaridwar, Uttarakhand Maharshi Sandipani Rashtriya Bhartiya Shikshan Mandal

Ved Vidya Pratisthan, Ujjain, M.P.

Shri Ravi Tumuluri Dr. Ram Narayan Meena Sh.Vivek SinghJoint Secretary Asst. Director (Academic) SEO (Academic)Indian Yoga Association, New Delhi NIOS, NOIDA (U.P) NIOS, NOIDA (U.P)

LESSON WRITERS WRITING ASSITANTSDr. Karuna Nagarajan Dr. Ram Narayan Meena Sh. Naveen KumarAssociate Professor Asst. Director (Academic) Yoga Trainer,Dirctor, Curriculum Development NIOS, NOIDA (U.P) Swami Vivekananda Yoga AnusandhanaSwami Vivekananda Yoga Ansusandhana Sansthana (Deemed University)Sansthana (Deemed University) Bengaluru, KarnatakaBengaluru, KarnatakaDr. Puran Mal Verma Ms. Asima Adya MohantyAsst. Professor (Sanskrit) Yoga Trainer,Department of Sanskrit Swami Vivekananda Yoga AnusandhanaHindu College, University of Delhi, Sansthana (Deemed University)New Delhi Bengaluru, Karnataka

EDITIORSProf. Nagaraja Paturi Dr. M JayaramanDirector Director (Research)Indic Academy Inter Gurukula University Krishnamacharya Yoga Mandiram,Centre for Indic Knowledge Systems, Hyderabad ChennaiSh. Mahendra Kumar Sh. Krishna Murari Dr. Ram Narayan MeenaSr. Teacher (Sanskrit) Ex. Vice Principal Asst. Director (Academic)Sikar, Rajasthan Kotputli, Rajashthan NIOS, NOIDA (U.P)

COURSE COORDINATORSDr. Ram Narayan Meena Sh.Vivek SinghAsst. Director (Academic) SEO (Academic)NIOS, NOIDA (U.P) NIOS, NOIDA (U.P)

DTPKuldeep SinghTri Nagar, Delhi-35

A Word With YouA Word With YouA Word With YouA Word With YouA Word With You

Dear Learner, The National Institute of Open Schooling is providing education at your doorstepthrough Open Basic Education (OBE) Programme. The OBE programme was initiatedin June 1994 with the aim of providing the primary and upper primary educationthrough alternative means of open schooling. It provides three tier education i.e. Level'A' (equivalent to class 3), Level 'B' (equivalent to class 5) and Level 'C' (equivalent toclass 8). The Open Basic Education programme has been recognised by the Govern-ment of India as equivalent education to that of the formal school, for purposes offurther education and employment.The ancient education system of India was unique in nature and had peculiar charac-teristics and qualities which were not found in any civilisation of the world. The Indiantraditional knowledge consists of Astronomy, Astrology, Acoustics, Arcitecture, Philoso-phy, Medicine, Life sciences, Law, Poetics, Aesthetics, Agriculture and many more. Thegurukuls were the centre of knowledge where the pupils were living under the guidanceof the Guru. This knowledge system had relevance in the ancient Indian as well aspresent society and now needs to be made accessible for the present generation.NIOS has launched the new stream-'Indian Knowledge Tradition' courses for revivingthe Vedic Education, Sanskrit Language and literature, Yoga and many other areas ofancient Indian Knowledge. The aim of this stream is also to re-establish and to carryforward our ancient education system throughout the country to preserve our richtradition for coming generations.In this book (Level C), you will be introduced to the Streams of yoga. This course willhelp you to study in greater depth about Yama and Niyam, Introduction to Hathyoga,Shithlikaran Vyayama, Asanas and Pranayama. You will learn about and master thepractices of Anger and Ego management, Stress-IRT, QRT and DRT. You will also berequired to memorization of Vibhuti and Kaivalya Pada and Krida Yoga.This book has 12 lessons which has been devided into three part-class-VI, VII andVIII. In every lesson there are "Intext Questions" given to help you to assess your ownprogress as you go along. Every lesson, includes "Terminal Questions" and "Whathave you learnt" to help you revise the lesson easily and thoroughly.I am confident that you will find this book useful and interesting. I am also thankful tothe experts who have played an important role in making this material interestingand useful. I wish you a bright future.I welcome the views of experts and readers for the improvement in the leaning mate-rial.With best wishes

ChairmanNational Institute of Open Schooling

Congratulation! You have accepted the challenge to be a self-learner. NIOS is with you at every stepand has developed the material in Yoga with the help of a team of experts, keeping you in mind. Aformat supporting independent learning has been followed. If you follow the instructions given, thenyou will be able to get the best out of this material. The relevant icons used in the material will guideyou. These icons have been explained below for your convenience.

Title: will give a clear indication of the contents within. Do read it.

Introduction: This will introduce you to the lesson linking it to the previous one.

Objectives: These are statements that explain what you are expected to learn from thelesson. The objectives will also help you to check what you have learnt after you havegone through the lesson. Do read them.

Notes: Each page carries empty space in the side margins, for you to write importantpoints or make notes.

Intext Questions: Very short answer self check questions are asked after every section,the answers to which are given at the end of the lesson. These will help you to check yourprogress. Do solve them. Successful completion will allow you to decide whether toproceed further or go back and learn again.

What You Have Learnt: This is the summary of the main points of the lesson. It willhelp in recapitulation and revision. You are welcome to add your own points to it also.

Terminal Questions: These are long and short questions that provide an opportunity topractice for a clear understanding of the whole topic.

Do You Know: This box provides additional information. The text in boxes is importantand must be given attention. It is not meant for evaluation, but only to improve yourgeneral knowledge.

Answers to Intex Questions : These will help you to know how correctly you haveanswered the questions.

Activities: Certain activities have been suggested for better understanding of theconcept.

How to use the Study MaterialHow to use the Study MaterialHow to use the Study MaterialHow to use the Study MaterialHow to use the Study Material

Class-VILesson 1 Four Streams of Yoga .............................................................. 3Lesson 2 Yama and Niyama .................................................................. 13Lesson 3 Introduction of Hatha Yoga ................................................... 39

Class-VIILesson 4 Sithilikarana Vyayama, Suksham Vyayama, Breathing Practices .

and Surya Namaskara............................................................. 51Lesson 5 Asanas ................................................................................... 91Lesson 6 Kriya, Pranayama, Mudra and Bandh ................................... 117Lesson 7 Practices of Anger Management-I ........................................ 147

Class-VIIILesson 8 Practices of Anger Management-II ....................................... 165Lesson 9 Memorization of Vibhuti and Kaivalya Pada of

Patanjali Yoga Sutras ........................................................... 179Lesson 10 Krida Yoga ......................................................................... 211Lesson 11 Yoga Practices for Ego Management-I ................................. 227Lesson 12 Yoga Practices for Ego Management-II ................................ 243

Question Paper Design & Sample Question Paper

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