Class 9 Physical Education Khel Praveen Unit 6 Yoga for Holistic Health and Personal Excellence Solutions (NCERT 2026–27)

These Class 9 Physical Education Khel Praveen Unit 6 solutions cover Yoga for Holistic Health and Personal Excellence from the new NCF-2023 textbook (2026–27). The unit deepens the yogic journey begun in earlier grades through three chapters — Samagra Svāsthya (Yoga for Holistic Health), Yogamaya Jīvana (Lifestyle for Holistic Health) and Yoga for Personal Excellence — and below you will find chapter-wise notes, key terms, and complete, original answers to every Check Your Progress question, plus extra practice, MCQs, assertion–reason and FAQs.

Class: 9 Subject: Physical Education & Well-being Book: Khel Praveen Unit: 6 Chapters: 21 Samagra Svāsthya · 22 Yogamaya Jīvana · 23 Yoga for Personal Excellence Session: 2026–27
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Unit 6 Overview

Unit 6, Yoga for Holistic Health and Personal Excellence, builds on the Yama, Niyama, Sūkṣhma-vyāyāma, Sūrya-namaskāra, Āsanas, prāṇāyāma, Pratyāhāra, Dhāraṇā and Dhyāna learnt up to Grade 8. It explores three connected themes. Samagra Svāsthya defines health (the WHO and Āyurvedic views), distinguishes the states of ease and dis-ease, and describes the five sheaths or Pañchakośha. Yogamaya Jīvana shows how daily lifestyle factors — āhāra (food), nidrā (sleep), brahmacharya (moderation), satsaṅga (good company), positive behaviour, the circadian rhythm and habit formation — shape well-being, especially during adolescence, and how yoga supports emotional balance and menstrual health. Yoga for Personal Excellence guides students to choose Śhreyas (long-term good) over Preyas (instant pleasure), drawing on role models, and offers a practical yoga toolkit to turn scattered energy into focused effort.

Chapter 21 — Samagra Svāsthya (Yoga for Holistic Health)

The chapter opens with the inspiring example of yoga practitioner Swami Sivananda Baba and the Vedic blessing “Jīvema śharadah śhatam” (“May we live for a hundred years”). It then redefines health beyond the mere absence of disease.

Definition and dimensions of health

According to the World Health Organisation (WHO), health is “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity”. Health is therefore a balance across several dimensions:

DimensionWhat it covers
PhysicalNutritious food, regulated sleep, regular exercise, good hygiene and self-care, proper functioning of all body systems, strength, stamina and flexibility.
Mental (Emotional & Intellectual)Staying calm, confident and resilient, coping with stress, showing empathy, regulating emotions like joy, fear, anger and sadness, and freedom from attachment and aversion.
SocialGood relationships, cooperation, sharing and caring, community responsibility, and a positive attitude with truthfulness, non-violence, selflessness and contentment.

Bhāratīya concept and the states of ease/dis-ease

The Suśhruta-saṁhitā defines Svāsthya as the state in which the doṣhas, digestive fire (agni), tissues (dhātus) and wastes (malas) are balanced and the self, senses and mind remain calm. “Sva” means self and “stha” means established — health is being rooted in one’s natural state of ease. When lifestyle, habits or stress disturb this balance, it becomes dis-ease (Vyādhi) — tiredness, emotional instability, poor sleep and appetite, lack of focus, a weak immune system and low confidence.

The five sheaths (Pañchakośha)

Drawn from the Taittirīya-Upaniṣhad, the five sheaths give a holistic view of well-being:

KośhaMeaningBalanced state
Annamaya (physical)Body made from food — bones, muscles, organs, tissues.Healthy, energetic, strong, active body.
Prāṇamaya (life energy)Sheath of prāṇa; five prāṇas governing respiration, excretion, digestion, circulation and the nervous system.Steady breath, good stamina, energetic body.
Manomaya (mind)Sheath of thoughts and emotions linking outer experience with inner self.Positive emotions, good relationships, ability to handle stress.
Vijñānamaya (intellect)Sheath of wisdom; helps make decisions and distinguish right from wrong.Good decision-making, ethical values, clarity of thought.
Ānandamaya (bliss)Subtlest layer — inner peace, harmony and bliss.Inner peace, contentment and joy without external cause.

Chapter 22 — Yogamaya Jīvana (Lifestyle for Holistic Health)

Holistic well-being is built gradually through simple, consistent daily habits, as the life of ‘Padma Shri’ yoga practitioner V. Nanammal (“Amma”) shows. Adolescence (10–19 years) is a time of rapid change when the habits we build shape the adults we become, and yoga offers steady support.

Āhāra (food) and Mitāhāra

The Bhagavad-Gītā (Chapter 17) classifies food into three types — Sāttvika (fresh fruits, vegetables, grains, nuts, milk, ghee; calming and nourishing), Rājasika (spicy, sour, fried, stimulating; energising in moderation but restless in excess) and Tāmasika (stale, reheated, processed; dulling). The proverb Yathā annaṁ tathā manaḥ — “as is the food, so is the mind” — sums up the link. Mitāhāra (moderate eating; leaving one-fourth of the stomach empty, eating slowly and mindfully) keeps the body light.

Nidrā (sleep), Brahmacharya and Satsaṅga

Sleep is the body’s recharge — it repairs tissues, balances hormones, clears toxins and strengthens memory and mood. Brahmacharya, one of the Yamas, means the wise use of one’s time and energy — balance, not strict rules — as Swami Shivananda’s disciplined life shows. Satsaṅga (good company), seen in young Narendranath’s choice of scholarly company, makes practising brahmacharya easier.

Adolescent challenges, menstrual health and circadian rhythm

Yoga acts as a compass for the physical, emotional, social and moral challenges of adolescence — āsanas and balanced diet for the body; prāṇāyāma, dhyāna and Śhavāsana for stress and focus; sevā and mindful behaviour for relationships; and Yama–Niyama for values. For menstrual health, gentle loosening practices, group-wise āsanas, Ṣaṭkarma (Jala-netī), prāṇāyāma, relaxation and dhyāna help balance hormones and ease discomfort. The circadian rhythm — the body’s 24-hour clock — governs sleep, temperature, immunity, digestion and mood; sleeping/waking at fixed times and eating at regular hours aligns us with it and supports Saṁskāra-nirmāṇa (habit formation).

Chapter 23 — Yoga for Personal Excellence

Personal excellence is a continuous, conscious choice to develop one’s capabilities, character and skills — a journey, not a destination. At every moment life offers two paths: Preyas (the pleasant, instant pleasure that “looks like a friend today but acts like an enemy tomorrow”) and Śhreyas (the good, requiring effort and discipline but leading to lasting happiness). The story of Nachiketāḥ, who refused Yama’s tempting gifts and chose eternal knowledge, models this choice.

The four pillars and why excellence is hard

Choosing Śhreyas builds four pillars — Abhaya (fearlessness), Satya (truthfulness), Kartavya (duty/responsibility) and Ānanda (bliss/inner joy). Excellence is hard because of low awareness and concentration, low confidence, small “me-centred” goals and distractions; the solution is a higher purpose. As the Gītā (2.50) says, Yogaḥ karmasu kauśhalam — “yoga is skill in action”. Examples like Dr A.P.J. Abdul Kalam and Chāṇakya show how a big goal turns insults and setbacks into fuel.

Yogic mind and the Excellence Toolkit

Yoga turns a scattered “lightbulb” mind into a focused “laser” through Ekāgratā (Trāṭaka, prāṇāyāma), stops daily energy leaks (Samatvam) and builds strength from challenge (Tapas). The toolkit gives five steps — Tapas (hard work), Positivity & resilience, Sevā (leadership through service), Prāṇa-based self-confidence, and Svādhyāya (self-study) — supported by daily micro-practices of sectional breathing, neck rolls, Nāḍī-śhodhana, Bhrāmarī and short dhyāna.

Key Terms

TermMeaning
SvāsthyaHealth; being established in one’s own natural state of balance (“sva” = self, “stha” = established).
Holistic healthWell-being of body, mind, intellect, social bonds and spirit together, not just absence of disease.
VyādhiDisease or dis-ease — the disturbance of the body’s natural balance.
PañchakośhaThe five sheaths: Annamaya, Prāṇamaya, Manomaya, Vijñānamaya, Ānandamaya.
ĀhāraFood — classified as Sāttvika, Rājasika and Tāmasika.
MitāhāraModerate, mindful eating, leaving one-fourth of the stomach empty.
NidrāSleep — the body’s natural recharge for body and mind.
BrahmacharyaWise use of one’s time and energy; a Yama and a stage of disciplined learning.
SatsaṅgaGood company that builds good habits and character.
Jaivika-ghaṭī (circadian rhythm)The body’s natural 24-hour day–night cycle.
Saṁskāra-nirmāṇaHabit formation — the routines we repeat daily.
PreyasThe pleasant path of immediate pleasure that harms in the long run.
ŚhreyasThe good path of long-term well-being, requiring effort and discipline.
TapasHard work, self-discipline and inner strength to transform.
SevāSelfless service; the heart of true leadership (Karma-Yoga).
SvādhyāyaSelf-study and self-reflection for continuous growth.
EkāgratāOne-pointed focus of the mind, like turning a lightbulb into a laser.

Textbook Exercise Solutions — Chapter 21 (Samagra Svāsthya): Check Your Progress

The Chapter 21 “Check Your Progress” is a self-reflection checklist. Below, each prompt is reproduced and answered as a guided model response.

1. Am I healthy in all dimensions? Tick what you are following on a daily basis: (a) Physical Dimension — Do I eat healthy food regularly? Do I get enough sleep (7–8 hours)? How often do I play, exercise, or do yoga āsana, prāṇāyāma, dhyāna? Do I feel energetic throughout the day, or tired quickly? (b) Mind and Emotions — Do I learn with focus, and what do you mean by learning with positive thinking? Am I able to manage emotions like anger, sadness, and stress without getting too disturbed? Do I treat everyone with compassion and friendliness? (c) Intellect and Social — Do I make thoughtful decisions? Do I listen and cooperate with friends/family? Do I respect differences in opinions? (d) Spiritual — Does contentment make me feel peaceful and happy inside? Do I practice silence, meditation, or prayer?

ANSWER This is a personal audit, so your honest ticks are correct. A healthy answer shows balance across all four areas. For the physical part, aim to eat fresh home-cooked food, sleep 7–8 hours, and do some yoga or play most days so you stay energetic rather than tired. For mind and emotions, “learning with positive thinking” means studying with calm focus and a hopeful attitude instead of fear, and being able to feel anger, sadness or stress yet return to calm. For intellect and social, you make thoughtful decisions, listen, cooperate and respect different opinions; for spiritual, contentment leaves you peaceful and you spend a little time in silence, meditation or prayer. The goal is harmony in every dimension, not perfection in only one.

2. When do I feel connected to something bigger than myself?

ANSWER This is a personal reflection. Genuine answers include moments such as during prayer or meditation, while helping others or doing sevā, when standing quietly in nature, during a group chant or yoga session, or when working sincerely for the family, school or country. Such moments touch the Ānandamaya-kośha — the experience of peace and joy beyond the small self.

3. Which kośha do you take care of the most in daily life? Which one needs more attention?

ANSWER Answers will vary. For example, many students care most for the Annamaya-kośha (physical body) through food, sleep and play, while the Manomaya (mind) or Ānandamaya (bliss) sheath needs more attention because of stress, screen time and little quiet reflection. A good response names the most-cared sheath, the most-neglected one, and one practice to strengthen the neglected sheath — for instance, five minutes of dhyāna or gratitude for the Manomaya/Ānandamaya sheath.

4. What small steps can I start today to move towards “holistic health”?

ANSWER Begin with tiny, doable habits, one per dimension: eat one fresh home-cooked meal mindfully (physical), sleep and wake at the same time (physical/mental), practise five minutes of deep breathing or dhyāna (mental), speak kindly and help one person daily (social), and pause for a moment of gratitude or silence (spiritual). Consistency matters more than size — small steps repeated daily steadily move us towards holistic health.

Textbook Exercise Solutions — Chapter 22 (Yogamaya Jīvana): Check Your Progress

Section A — Answer in one sentence

1. What is Mitāhāra?

ANSWERMitāhāra is moderate, mindful eating of pleasant, nourishing food, leaving about one-fourth of the stomach empty to keep the body light and balanced.

2. Name the three types of foods described in the Bhagavad-Gītā.

ANSWERSāttvika, Rājasika and Tāmasika food.

3. What is the body’s natural 24-hour cycle called?

ANSWERIt is called the circadian rhythm (Jaivika-ghaṭī).

4. What does brahmacharya mean in daily life?

ANSWERIn daily life, brahmacharya means using one’s time and energy wisely and with moderation, avoiding distractions so that energy is directed towards meaningful goals.

5. Write one benefit of regular sleep.

ANSWERRegular sleep helps the body repair tissues and restore energy, and improves memory, focus and mood. (Any one benefit is acceptable.)

Section B — Answer in 2–3 sentences

1. How does sleep affect your mood and concentration?

ANSWERDuring sleep the body recharges and the mind consolidates memory, so good sleep leaves us fresh, calm and positive with sharp concentration. When we sleep too little, we feel irritable and tired, lose focus in class, and may even crave junk food — showing that sleep directly shapes both mood and concentration.

2. Why is it important to choose sāttvika food more often?

ANSWERSāttvika foods like fresh fruits, vegetables, grains, milk and ghee are light and nourishing; they keep the mind calm, improve concentration and support overall health and longevity. Since “as is the food, so is the mind”, choosing sāttvika food more often keeps both body and mind balanced and alert.

3. What changes can you make to reduce distractions in your daily routine?

ANSWERI can reduce screen and social-media time, especially before sleep, keep a fixed timetable for study and rest, and spend time with friends who follow healthy habits. Practising a few minutes of prāṇāyāma or dhyāna each day also calms the mind so it is easier to stay focused on what truly matters.

4. How does practising yoga help during adolescence?

ANSWERYoga acts like a compass during adolescence: āsanas and Sūkṣhma-vyāyāma improve posture, strength, digestion and hormonal balance, while prāṇāyāma, dhyāna and relaxation calm the mind, reduce anxiety and steady the emotions. It also builds patience, empathy and self-control, transforming confusion into confidence.

5. Why is good company important for a healthy lifestyle?

ANSWERGood company (Satsaṅga) shapes our thoughts, habits and how we use our energy. Being around positive, disciplined people makes it easier to practise brahmacharya, stay focused and adopt good habits, while the wrong company can drain our energy — so choosing the right friends is a quiet but powerful step towards a healthy lifestyle.

Section C — Answer in 3–4 sentences

1. Look at your weekly habits. Identify one overindulgence (for example, screen time, junk food, gossip) and explain how you can bring moderation to it.

ANSWERAnswers will vary; here is a model. Suppose my overindulgence is excessive screen time at night. I will bring moderation by setting a fixed cut-off (no screens one hour before bed), replacing that hour with reading or five minutes of deep breathing, and tracking my energy each morning. By changing only this one habit at a time, I notice clearer focus and better sleep, which shows brahmacharya as the wise use of energy. (Use your own honest example.)

2. Explain how the circadian rhythm can guide healthy habits in sleep, study, and eating.

ANSWERThe circadian rhythm is the body’s 24-hour clock that controls sleep, energy, digestion and alertness. We can align with it by sleeping and waking at the same time daily, studying when the mind feels most alert, exercising during high-energy periods, and eating meals at regular times. Living in tune with this natural cycle — and with nature’s sunrise and sunset — supports digestion, immunity and overall balance, making healthy habits easier to keep.

Textbook Exercise Solutions — Chapter 23 (Yoga for Personal Excellence): Check Your Progress

Section A — Answer in one sentence

1. What is the difference between Śhreyas and Preyas regarding the type of happiness they offer?

ANSWERPreyas offers immediate, temporary pleasure that fades, while Śhreyas offers lasting happiness and inner well-being that comes after effort and discipline.

2. Which quality (Abhaya) do you build when you stand up to peer pressure like Nachiketāḥ stood up to Death?

ANSWERYou build Abhaya — fearlessness, the courage to choose the hard right over the easy wrong.

3. According to the text, “Success comes from doing what needs to be done”; what is the Sanskrit term for this “duty”?

ANSWERThe Sanskrit term for this duty is Kartavya.

4. How does practising Satya (Truth) prevent injury during a yoga pose?

ANSWERPractising Satya means being honest about your body’s limits in a pose, so you do not force or overstretch and thus avoid injury.

5. Name the two athletes mentioned in the text as examples of focusing on “higher goals”.

ANSWERThe text refers to a young Indian Olympic shooting champion (who draws strength from the Bhagavad-Gītā) and, as a higher-goal role model, Dr A.P.J. Abdul Kalam. (The shooter is described but not directly named in the unit; reproduce the two examples as given in the text.)

Section B — Answer in 2–3 sentences

1. Explain the statement, “Excellence is not an accident; it is a habit formed by your choices.”

ANSWERExcellence does not happen by luck; it grows from the small choices we repeat every day. Each time we choose Śhreyas — studying instead of scrolling, holding a pose instead of quitting — we strengthen discipline, so good choices become habits and habits build excellence.

2. Why does the text suggest that “higher goals” lead to peace, while “smaller goals” can lead to misery?

ANSWERA small, self-centred goal (like wanting respect or popularity) makes us fragile, so a single insult or failure can break us. A higher goal that serves something bigger than ourselves acts like a shield — insults and setbacks simply bounce off, as with Chāṇakya, because we are too focused on a meaningful purpose to be disturbed, which brings inner peace.

3. ‘Physical limitations cannot stop excellence.’ Do you agree? Explain with the help of an example.

ANSWERYes, I agree, because excellence is a mindset, not a physical condition. For example, Dr A.P.J. Abdul Kalam, from a humble background and owning very little, became the architect of India’s missile programme and President by linking his work to the higher goal of serving the nation. His example shows that purpose, discipline and Tapas matter more than outer advantages or limitations.

4. Why is ānanda (bliss) considered different from the “fleeting excitement” offered by Preyas?

ANSWERThe excitement of Preyas comes from external objects and senses and disappears quickly, often leaving emptiness behind. Ānanda is a deep, lasting inner joy that arises from a disciplined, focused mind and does not depend on outside things, so it remains stable and fulfilling.

5. How does the pillar of Kartavya help a student handle the distraction of video games vs. the responsibility of studying?

ANSWERKartavya means doing what needs to be done, not just what one feels like doing. Guided by Kartavya, a student treats studying as a responsibility and prioritises it over the temporary pleasure of video games, using discipline to finish duties first — just as a surgeon cannot abandon a “boring” surgery midway.

Section C — Answer in 3–4 sentences

1. Identify a recent situation where you had to choose between “the hard right” (Śhreyas) and “the easy wrong” (Preyas). How did your choice affect your inner peace or stress levels?

ANSWERAnswers will vary; here is a model. Before a test I had to choose between revising (Śhreyas) and watching videos with friends (Preyas). I chose to revise for an hour first. Although it felt hard at the moment, it left me calm and confident in the exam, with far less stress the next morning — showing that choosing Śhreyas protects inner peace, while the easy choice usually brings later regret. (Use your own real situation.)

2. Through yogic practices, how can one overcome a personal challenge like fear of failure or physical weakness?

ANSWERYogic practices steady both body and mind so challenges feel manageable. Regular āsanas build strength and confidence (overcoming physical weakness), while prāṇāyāma and dhyāna calm the nervous system and reduce the fear of failure. Practising Tapas teaches the mind to stay comfortable with discomfort, and connecting effort to a higher goal makes setbacks fuel rather than defeat — so with consistent sādhanā one bounces back stronger.

Extra Questions

Short Answer Questions

Q1. What is the WHO definition of health?

ANSWERWHO defines health as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity”.

Q2. List the five sheaths of the Pañchakośha in order.

ANSWERAnnamaya (physical), Prāṇamaya (life energy), Manomaya (mind), Vijñānamaya (intellect) and Ānandamaya (bliss).

Q3. What does the proverb “Yathā annaṁ tathā manaḥ” mean?

ANSWERIt means “as is the food, so is the mind” — what we eat shapes how we think and feel.

Q4. Name the four pillars of personal excellence.

ANSWERAbhaya (fearlessness), Satya (truthfulness), Kartavya (duty) and Ānanda (bliss).

Q5. What is meant by Tapas in the Excellence Toolkit?

ANSWERTapas means hard work, self-discipline and the inner strength to transform — sticking to a task and building mental strength even when it feels boring or difficult.

Long Answer Questions

Q1. Explain the Āyurvedic concept of Svāsthya and how it differs from merely “not being sick”.

ANSWERThe Suśhruta-saṁhitā defines Svāsthya as a state in which the doṣhas, digestive fire (agni), tissues (dhātus) and wastes (malas) are all balanced and the self, senses and mind remain calm and peaceful. The very word means being established (“stha”) in one’s own self (“sva”) — the natural state of ease. This goes far beyond simply “not being sick”: a person who never falls ill but feels lonely or stressed is not truly healthy. Āyurveda and yoga therefore view health as the harmonious integration of physical, mental, social and spiritual dimensions, achieved through balanced living and yogic practice.

Q2. Describe how the lifestyle factors in Yogamaya Jīvana support holistic health during adolescence.

ANSWERHolistic health is built through consistent daily habits. Āhāra — mostly sāttvika food eaten as Mitāhāra — nourishes the body and calms the mind. Nidrā (7–8 hours of good sleep) recharges the body and steadies mood and memory. Brahmacharya channels time and energy wisely, away from distractions like excess screen time, while Satsaṅga (good company) makes good habits easier to keep. Positive behaviour, alignment with the circadian rhythm and steady habit formation complete the picture. Together with daily yoga — āsana, prāṇāyāma and dhyāna — these factors help adolescents handle rapid physical, emotional and social change, turning confusion into confidence and supporting menstrual and hormonal health.

Q3. How does choosing Śhreyas over Preyas, supported by yoga, lead to personal excellence?

ANSWERPreyas is the easy, pleasant path of instant gratification that harms us later, while Śhreyas is the difficult but rewarding path of long-term good. Like Nachiketāḥ, who refused Yama’s gifts for eternal knowledge, choosing Śhreyas repeatedly builds the four pillars — Abhaya, Satya, Kartavya and Ānanda. Yoga provides the discipline to make this choice: āsanas and prāṇāyāma reduce laziness and steady the mind, Trāṭaka and breathwork sharpen focus (Ekāgratā), and connecting effort to a higher goal beyond oneself gives unshakeable motivation. Through this daily sādhanā — the toolkit of Tapas, positivity, Sevā, self-confidence and Svādhyāya — scattered energy becomes a focused force, and excellence grows as a habit rather than an accident.

MCQs & Assertion–Reason

1. According to WHO, health is a state of complete:

(a) physical fitness only    (b) physical, mental and social well-being    (c) wealth and comfort    (d) absence of exercise

2. The word “Svāsthya” literally means:

(a) being rich    (b) being established in one’s own self    (c) being asleep    (d) being busy

3. The physical sheath in the Pañchakośha is called:

(a) Prāṇamaya-kośha    (b) Manomaya-kośha    (c) Annamaya-kośha    (d) Ānandamaya-kośha

4. Which food type is light, fresh and calming for the mind?

(a) Rājasika    (b) Tāmasika    (c) Sāttvika    (d) Processed

5. Mitāhāra advises leaving how much of the stomach empty?

(a) one-half    (b) one-third    (c) one-fourth    (d) none

6. Brahmacharya, as a Yama, mainly refers to:

(a) eating only fruits    (b) wise use of time and energy    (c) sleeping more    (d) avoiding all friends

7. The body’s natural 24-hour cycle is the:

(a) circadian rhythm    (b) metabolic rate    (c) heart rate    (d) growth spurt

8. The path of immediate pleasure that harms in the long run is:

(a) Śhreyas    (b) Preyas    (c) Sevā    (d) Tapas

9. Which boy in the unit refused Yama’s gifts and chose the highest knowledge?

(a) Chandragupta    (b) Narendranath    (c) Nachiketāḥ    (d) Arjuna

10. “Yogaḥ karmasu kauśhalam” (Gītā 2.50) means yoga is:

(a) skill in action    (b) rest from work    (c) only meditation    (d) avoiding duty

Answer key: 1-(b), 2-(b), 3-(c), 4-(c), 5-(c), 6-(b), 7-(a), 8-(b), 9-(c), 10-(a).

For each Assertion–Reason question, choose: (A) Both true and the Reason correctly explains the Assertion; (B) Both true but the Reason is not the correct explanation; (C) Assertion true, Reason false; (D) Assertion false, Reason true.

A-R 1. Assertion: Health means more than just the absence of disease.

Reason: True health is a balance and harmony of physical, mental, social and spiritual dimensions.

A-R 2. Assertion: Sāttvika food is recommended as the main part of a student’s diet.

Reason: Sāttvika food is light and nourishing and keeps the mind calm and focused.

A-R 3. Assertion: Brahmacharya is only about following strict rules.

Reason: Brahmacharya is about balance and directing energy towards meaningful growth.

A-R 4. Assertion: Choosing Śhreyas often feels difficult at first.

Reason: Śhreyas requires effort and discipline but leads to lasting happiness.

A-R 5. Assertion: A higher goal makes a person more easily hurt by small insults.

Reason: When the mind is fixed on a big purpose, minor setbacks bounce off and do not disturb it.

Answer key: 1-(A), 2-(A), 3-(D), 4-(A), 5-(D).

Exam Tips & Common Mistakes

How to score full marks in this unit

Learn the WHO definition and the Āyurvedic Svāsthya idea word-for-word, and be able to list the five kośhas in order with one keyword each. For lifestyle questions, link every factor (āhāra, nidrā, brahmacharya, satsaṅga, circadian rhythm) to a clear benefit. In the excellence chapter, always contrast Preyas vs Śhreyas and name the four pillars (Abhaya, Satya, Kartavya, Ānanda). Use the textbook’s own examples — Nachiketāḥ, Chāṇakya, Dr Kalam — and Sanskrit terms (with correct spelling) to show you have read the unit.

Common mistakes to avoid

  • Defining health as merely “not being sick” — always mention all dimensions, including the spiritual one.
  • Mixing up the kośhas — Prāṇamaya is life energy, Manomaya is the mind; do not swap them.
  • Calling Rājasika or Tāmasika food “always bad” — Rājasika food in moderation gives energy; only excess and stale Tāmasika food harm.
  • Treating brahmacharya as strict denial — it is the balanced, wise use of time and energy.
  • Confusing Preyas and Śhreyas — Preyas is instant pleasure, Śhreyas is long-term good.
  • Writing Sanskrit terms carelessly — mis-spelling Svāsthya, Ekāgratā or Śhreyas costs marks.

Frequently Asked Questions

What is Class 9 Physical Education Khel Praveen Unit 6 about?

Unit 6, Yoga for Holistic Health and Personal Excellence, covers three chapters — Samagra Svāsthya (the meaning and dimensions of health and the five kośhas), Yogamaya Jīvana (lifestyle factors like food, sleep, brahmacharya, good company and the circadian rhythm), and Yoga for Personal Excellence (choosing Śhreyas over Preyas, the four pillars, and a practical yoga toolkit).

What are the five sheaths (Pañchakośha) in Unit 6?

They are Annamaya-kośha (physical), Prāṇamaya-kośha (life energy), Manomaya-kośha (mind), Vijñānamaya-kośha (intellect) and Ānandamaya-kośha (bliss), described in the Taittirīya-Upaniṣhad as a holistic view of well-being.

What is the difference between Preyas and Śhreyas?

Preyas is the pleasant path of immediate pleasure that “looks like a friend today but acts like an enemy tomorrow”, while Śhreyas is the good path of long-term well-being that needs effort and discipline but leads to strength, excellence and lasting happiness.

Note: All exercise questions are reproduced verbatim from the NCERT Khel Praveen (Class 9 Physical Education & Well-being) Unit 6; the notes, key terms and answers are original and expert-checked for the 2026–27 session.

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