PHYSICAL EDUCATION

1) PRAYER: SHANTI MANTRA

ॐ सह नाववतु
Om, may God protect both teacher and student
सह नौ भुनकतु
May He nourish us together
सह वीर्यं करवावहै
May we work together with great energy
तेजस्वि नावधीतमस्तु
May our studies be enlightening.
मा विद्विषाव है
May there be no hate among us
ॐ शान्तिः शान्तिः शान्तिः
Om Peace, Peace, Peace.

Originally found in the Krishna Yajurveda Taittiriya Upanishad

(2.2.2), it is often chanted at the start of a school class or at the
beginning of a yoga practice. The name of this mantra is derived
from several Sanskrit terms. Om is considered to be the primal
sound of the universe and a symbol of universal consciousness or
the Divine. Saha means "together," nau, means "both" and avatu
can be translated as "may he protect."

As such, this mantra calls upon protection from divine universal

consciousness. Additionally, it is considered to be a shanti mantra,
otherwise known as a chant or prayer for peace. The Om Sahana
Vavatu mantra should be chanted by teacher and student together
at the start of a class or practice, as a means of calling upon divine
blessings for whatever is to be studied. In order to enhance the
power of this mantra, it should be repeated in full at least three
times.

The threefold Om shanti shanti shanti is a common means of

concluding a mantra, in which each repetition of shanti is thought
to have a unique meaning and use. The first chant of shanti is a
way to cleanse and purify the body of suffering. The second is used
to relieve the mind of negative feelings and worries, whilst the
third touches the soul or spirit of the individual in order to connect
them with their higher self.
 2) GENERAL EXERCISES (WARM UP)

Yoga warm-up prepares the body physically and mentally so it can

adapt to the further changes going to occur in the body. Before
yoga, our body remains in a less active state, which needs to be
transformed in order to perform various Yoga asanas better.

What are the benefits of warming up before yoga?

i) Enhance blood flow to the muscles:

Warm-up exercises before yoga enhance
01 blood flow into the muscles. It helps muscles
to fulfill the need at the physical level
before proceeding into the yoga practice.

ii) Heightens Awareness:

As we begin to move our body parts in a certain
direction, the muscular movements direct blood
to deliver ample oxygen to the brain. It makes
02
the us focused during the Yoga practice.

iii) Loosen up Muscles:

Warm-up yoga stretches raises the blood
03 circulation and makes the muscle contract
and relax frequently as long as the
practitioner warms up.

iv) Makes body flexible:

It is essential to achieve decent flexibility
before jumping into the yoga asanas practice.
So, warming up yoga helps in allowing some
04
room to extends body movements.

v) Reduces the chances of Injury:

Without warm-up yoga practitioners become
05 prone to the injuries like a hamstring strain,
muscle strain, tearing of muscles, etc.
 Shoulder Warm up:
Shoulder acts as foundational support in
numbers of balancing yoga asanas. So, it is
important to have a strong and flexible

01
base structure that helps in the safe
practice of further yoga practice.

Neck Warm up:

02 The neck is one of the most important
body parts when it comes to the practice
of yoga. Neck warm-up helps to lengthen
back neck muscle and release any
tension in it. A dull, rigid, and
immobilized neck might become a
hurdle or kind of discouraging to
perform asana where the neck plays a
YOGA WARM key role.

UP EXERCISES
Spinal Warm-up:

03
The following yoga warm- Spinal warm-up before yoga is a
very must to remove the
up exercises that cover a stiffness and improves flexion
wide range of movements movements in different yoga
of different parts of the poses. The spine is what makes
body can help prepare your us stand straight and it is also
responsible for bending forward
muscles for most of your and backward in various Yoga
yoga session. asanas.

Ankle Warm-up:

04
The ankle movements help in the
adjustment of the base of the asana.
Ankle is a joint that connects the foot
to the leg, it is also responsible for the
transfer of force require to firm the
posture.

05 Hips Stretching:
Hips being the transitioning muscle portion helps
in setting up a balance in various asanas.
Therefore, warm-up yoga helps in flexibility and
mobility of the hips, which further assists in
powerful movements while advanced asanas.
 3) ASANA: GOMUKHASANA
Gomukhasana, or Cow Face Pose, is a fundamental yoga asana that
not only enhances flexibility but also brings a sense of balance to
the practitioner. Named after the resemblance of the posture to a
cow's face, this pose combines elements of mindfulness.While
specific historical records on the origin of Gomukhasana are
scarce, it is deeply rooted in traditional Hatha Yoga.

Gomukhasana Yoga (step-by-step):

Initial Stage: Sit on your yoga mat with legs extended.
Step 01: Bend your right knee and cross it over the left, placing
the right foot beside the left hip.
Step 02: Bring the left leg over the right, staking the knees on top
of each other.
Step 03: Inhale, extending the right and left arm overhead, and
bend the elbow. Reach both the hands down the center of the back
and clasp the fingers of both hands. (Hold the pose for few secs,
breathing steadily)
Step 04: Release both your arms and place them on the sides of
your hip.
Step 05: Uncross your left leg.
Step 06: Uncross your right leg, bringing you back to initial stage.

Hands clasp or
hold strap
behind back

Initial Stage and Step 06 Step 01 & 05

Sit Bones
resting on
earth
Heels grounded
and away from
hips

Knees move towards stacking in one line

Step 02 & 04 Step 03
 4) BENEFITS OF GOMUKHASANA

01 02
Enhances Shoulder Stimulates Hip Opening &
Flexibility and Mobility: Lower Body Flexibility:
In today's fast-paced, technology- The practice of Gomukhasana, or
driven world, it is common for Cow Face pose, encourages hip
individuals to experience shoulder opening yoga and enhances lower
stiffness and limited mobility as a body flexibility by effectively
result of poor posture and sedentary targeting the hip flexors and gluteal
lifestyles. Gomukhasana or Cow Face muscles. This ancient posture is
Pose, serves as an effective exercise particularly beneficial for those with
for enhancing shoulder flexibility tight hips or sedentary habits, as it
and mobility, making it an essential helps to loosen up essential muscles
component of a well-rounded yoga and joints in the lower body.
practice.

03 04
Promotes Stress Relief Benefits for the Chest
& Emotional Balance: and Upper Back:
As a deep stretch targeting various The stretch and engagement of the
muscle groups, Gomukhasana upper back muscles, particularly the
promotes the release of tension in trapezius and rhomboids, assist in
the body. This physical relaxation strengthening and stabilizing the
directly contributes to the calming upper back, making it a perfect pose
of the nervous system, helping to incorporate into upper back
reduce feelings of stress and exercises. Gomukhasana can work
anxiety.By confronting the physical wonders for your upper body
and mental challenges posed by the strength and tone, targeting key
Cow-Face pose, individuals learn to muscles in the shoulders, triceps,
develop inner strength and cope chest, and upper back to promote
better with life's challenges. overall balance and stability.
 5) WHO SHOULD AVOID GOMUKHASANA

01
Those with injuries in the hips, arms, &
shoulders should avoid doing cow face yoga.

02
Avoid this asana in case of knee injury or
modify the pose by straightening the legs or
simply crossing the legs like sukhasana.

03
Avoid gomukhasana in case of tissue,
ligament and tendon injury.

04
Do not perform cow face yoga if you have
bleeding piles as it may exaggerate the
problem.

05
Gomukhasana should be performed carefully
using props like strap or belt if you are
suffering from spondylitis,.
 6) OMKAR CHANTING

In Sanatan Dharma, Om is considered very influential. While

pronouncing Om, the sound of three letters comes out. These three
letters are A+U+M respectively. In this, the letter 'A' indicates
'Creation', the letter 'U' indicates 'Situation' while 'M' indicates 'Lay'.
These three letters are considered to be the actual residence of the
Trinity i.e. (Brahma, Vishnu, Mahesh).

Chanting of Om is considered to be a
complete destroyer of evils and a provider of
happiness and prosperity. Omkar is
Brahmanaad, by its pronunciation and
chanting one attains all the four pursuits of
Dharma, Artha, Kama and Moksha. In any
mantra, Om is definitely placed at the beginning of its pronunciation.
The pronunciation of Om is considered to be very effective and has
miraculous benefits.

The benefits of chanting Om & what is the method of chanting

it:
1. Just by reciting Om one gets physical and mental peace.
2. Pronunciation and chanting of Om also spreads positive energy in
the surrounding environment.
3. It is believed that chanting Om regularly increases concentration
and memory power.
4. By regularly reciting and chanting Om, one can get relief from
problems like stress and insomnia.
5. Chanting Om also provides relief in problems related to stomach
and blood pressure.

Om should be chanted in the morning before sunrise. To chant Om,

choose a quiet place where you can concentrate completely. Now
sitting in Sukhasana posture, one should pronounce Om while
concentrating on the shape of Om in the mind. It gives your a
refreshment of starting your day with positive energy.