Notes Class 7 Chapter 2.5 English Balbharati Maharashtra Board

Notes For All Chapters – Balbharati English Class 7

Learn Yoga from Animals

Introduction to Yoga

What is Yoga?

• Yoga is an ancient Indian practice that helps improve physical, mental, and spiritual health.
• It involves exercises (called asanas), breathing, and focus to keep the body and mind healthy.
• Yoga improves concentration, flexibility, balance, and strength.

International Yoga Day:

• Since 2015, the world celebrates June 21st as International Yoga Day.

Yoga and Biomimicry

What is Biomimicry?

• “Bio” means life, and “mimicry” means to copy.
• Biomimicry is a science where humans solve problems by copying solutions from nature.

Yoga as Biomimicry:

• In yoga, we copy poses from nature, like animals (e.g., cobra, lion, cat) and objects (e.g., mountains, trees).
• These poses help solve daily problems like stiffness, back pain, and tiredness.
• Yoga makes us feel energetic and sharp.

Precautions Before Practicing Yoga

For Beginners:

• Practice yoga with a teacher or in a class to learn the correct way and avoid mistakes.

Place for Yoga:

• Use a clean, airy, and well-lit room with a flat floor.
• Use a yoga mat. If indoors isn’t possible, practice on flat ground outside.

Best Time:

• Morning (before breakfast) or evening (before dinner).

Safety Note:

• Some poses need to be learned from a teacher first.

Famous Animal Yoga Poses

1. Bhujangasana (Cobra Pose)

Meaning: “Bhujanga” means cobra in Sanskrit. This pose looks like a cobra with its head raised.

Benefits:

• Strengthens the spine and back muscles.
• Improves chest and shoulder health.

Steps:

1. Lie face down and relax all muscles.
2. Place palms under shoulders.
3. Breathe in and slowly lift your head.
4. Raise your upper body smoothly (no jerking).
5. Feel your spine curve vertebra by vertebra.
6. Keep your navel touching the ground.
7. Hold the pose for 20 seconds while holding your breath.
8. Breathe out and come down slowly.

Repetition: Start with 6 times.

2. Simhasana (Lion Pose)

Meaning: This pose looks like a roaring lion.

Benefits:

• Fun for young people, easy to do, and reduces stress.

Steps:

1. Sit on your heels with legs folded under you.
2. Keep your spine straight but relaxed.
3. Close your eyes and focus on the “third eye” (center of forehead).
4. Touch the roof of your mouth with your tongue.
5. Take a deep breath through your nose.
6. Exhale strongly, sticking out your tongue, opening your jaws wide, and stretching your arms with fingers spread.
7. Roar loudly with a “Haa” sound (short and strong).
8. Hold the pose for 20-30 seconds. Wait a few seconds before breathing in again.

Repetition: Do 5-6 times.

3. Marjaryasana (Cat Pose)

Meaning: This pose stretches like a cat.

Benefits:

• Stretches abdomen and back muscles.
• Good for morning routine to remove body aches.

Steps:

1. Get on hands and knees (like a tabletop).
2. Keep knees under hips and wrists, elbows, shoulders in a straight line.
3. Look at the floor with your head in a neutral position.
4. Exhale and arch your spine upward toward the ceiling.
5. Let your head drop toward the floor (don’t force your chin to chest).
6. Inhale and return to the tabletop position.

Repetition: Start with 6 times.

4. Garudasana (Eagle Pose)

Meaning: This pose looks like an eagle balancing.

Benefits:

• Improves balance, strengthens leg muscles, and makes joints flexible.

Steps:

1. Stand straight on both feet.
2. Lift your right leg and wrap it around the left leg.
3. Place the right thigh over the left thigh, with right toes touching the calf.
4. Wrap the right hand around the left hand.
5. Join palms to look like an eagle’s beak.
6. Bend the left leg slowly and lower your body until right toes touch the ground.
7. Hold the pose as long as you can balance.

After: Relax before repeating.

5. Ustrasana (Camel Pose)

Meaning: This pose looks like a camel bending backward.

Benefits:

• Strengthens back, opens chest and shoulders, improves mood, energy, and digestion.

Steps:

1. Kneel on a mat with hands on hips.
2. Keep knees in line with shoulders, soles facing up.
3. Inhale and pull your tailbone toward your navel.
4. Arch your back and slide palms over your feet until arms are straight.
5. Keep your neck neutral (don’t strain).
6. Hold for a few breaths.
7. Exhale and return to the starting pose, bringing hands back to hips.

Tip: Use a cushion under knees for comfort.