Community Project Report On Yoga

lOMoARcPSD|10053745
Community Project Report on Yoga
Community development (Lovely Professional University)
StuDocu is not sponsored or endorsed by any college or university

Downloaded by Tubular (singhmanikpreet@gmail.com)
lOMoARcPSD|10053745

lOMoARcPSD|10053745
Annexure-I
Title of the work:- 4 week pure Beginners Yoga Course
Name of the Organization/ Company /Project :- Udemy
A Project Report :- Community Project
Submitted in partial fulfilment of the requirements for the award of

degree of
Name of Degree :- B.Tech
Specialization :- Computer Science and Engineering
LOVELY PROFESSIONAL UNIVERSITY

PHAGWARA, PUNJAB
From :- October 11,2020 to November 07, 2020

Submitted by :- Raghav Laddha
Registration number :- 11903459

lOMoARcPSD|10053745
Annexure-II: Student Declaration
To whom so ever it may concern

I, Raghav Laddha (11903459) hereby declare that the work done by me
on ―4 weeks Pure Beginners Yoga Course‖ from October, 2020 to
November, 2020 is a record of original work for the partial fulfillment
of the requirements for the award of the degree, B.Tech (CSE)
Raghav Laddha (11903459)
Dated :- November 7, 2020

lOMoARcPSD|10053745
CERTIFICATE

lOMoARcPSD|10053745
ACKNOWLEDGEMENT
I would like to express special thanks of gratitude to my teacher as

well as our university who gave me the golden opportunity to do this
wonderful project on the topic yoga which also help me doing a lot of
research and I came to know about so many new things I am really
thankful to them.
Secondly I would like to thank my parents and friends who helped me
a lot of finalising this project within the limited time frame
I sincerely thank everyone for the guidance and encouragement in

carrying out this project work I also wish to express my gratitude to the
official and other staff members who rendered their help during the
period of my project work.

lOMoARcPSD|10053745
LIST OF TABLES
 Introduction to Project Undertaken

 Asanas
 Ardha Hanumasana
 Anjaneyasana with a Side Stretch

 Vasisthasana
 High Munge,Variation
 Utthita Parsvakonasana
 Reverse Warrior
 Seated Compass Pose
 Bhujangasana
 Prone Posture in Yoga
 Inversion in Yoga
 Yoga Poses
 About Udemy
 Conclusion

lOMoARcPSD|10053745
Chapter-1
INTRODUCTION OF THE PROJECT UNDERTAKEN
Introduction:-
Yoga is essentially a spiritual discipline based on an extremely subtle
science, which focuses on bringing harmony between mind and body.
It is an art and science of healthy living. The word ‗Yoga‘ is derived
from the Sanskrit root ‗Yuj‘, meaning ‗to join‘ or ‗to yoke‘ or ‗to
unite‘. As per Yogic scriptures the practice of Yoga leads to the union
of individual consciousness with that of the Universal Consciousness,
indicating a perfect harmony between the mind and body, Man &
Nature. According to modern scientists, everything in the universe is
just a manifestation of the same quantum firmament. One who
experiences this oneness of existence is said to be in yoga, and is
termed as a yogi, having attained to a state of freedom referred to as
mukti, nirvana or moksha. Thus the aim of Yoga is Self-realization, to
overcome all kinds of sufferings leading to 'the state of liberation'
(Moksha) or ‗freedom‘ (Kaivalya). Living with freedom in all walks of
life, health and harmony shall be the main objectives of Yoga practice.
"Yoga‖ also refers to an inner science comprising of a variety of
methods through which human beings can realize this union and
achieve mastery over their destiny. Yoga, being widely considered as
an ‗immortal cultural outcome‘ of Indus Saraswati Valley civilization
– dating back to 2700 B.C., has proved itself catering to both material
and spiritual up liftment of humanity. Basic humane values are the
very identity of Yoga Sadhana.

lOMoARcPSD|10053745
What you’ll learn :-

 Have a basic understanding of Hatha Yoga.
 Be able to join a regular or beginner's Yoga class with more
confidence.
 Have a deep understanding of your body.
 Have practical tools to help breathe more deeply.
 Learn how to use relaxation techniques to release stress and
slow down.
 Use Yoga postures and movements to ease tension and
physical tightness.
Are there any course requirements or prerequisites?

 This course is for anyone who is interested to find out more
about Hatha Yoga at a Pure Beginners level.
Who this course is for :-

 Anyone who is brand new to Yoga.
 Anyone who has tried Yoga before but felt overwhelmed by
the class and or setting.
 Anyone recovering from injury or illness.
 Anyone wanting to learn more about Yoga in a safe way in
a safe home setting.
 Anyone interested in attending a beginners course but due
to home, work &/ travel commitments can't get to a regular
class.

lOMoARcPSD|10053745
CHAPTER-2 (FLEXIBILITY)
Why is flexibility important?

Increasing your flexibility is good for you in many ways. Some of the
most important benefits include:
 Greater range of motion. Increased flexibility makes it easier
to move your joints in a normal direction with less effort.
 Less muscle tension. Stretching your muscles can help release
tension and tightness, making it easier to move.
 Better posture. Tight, tense muscles can lead to muscle strain
and poor posture.
 Less pain. When your muscles aren‘t tense, there‘s usually less
stress and pressure on certain parts of your body and, as a
result, less pain in your back, neck, and shoulders.
 Lower risk of injuries. Greater strength and flexibility in your
muscles and joints may make you less prone to injuries.
 Less stress. When tension is released in your muscles, it may
help you feel more relaxed. In turn, that may lower your stress
levels.
 Improved circulation. Better blood flow may help your
muscles recover more quickly after a workout and also prevent
stiffness.

lOMoARcPSD|10053745
THE NECK AND SHOULDER SERIES :-

Our physical body is stressed and affected by many things: how we sit
or stand, temperature changes, repetitive movements, what we eat and
drink, and what we are thinking.
Keep the following guidelines in mind when using the

three Rs, in this or any sequence of poses.
When you do the Resistance, do not push too hard. This is not a
struggle. Remember to stay cool, calm, and focused.
Relax, the all-important second R. Let your whole body go limp. Feel
it happen. And remember to exhale.
Hold the final Re-stretch position for the recommended number of
breaths. If you hold longer, you will overdo the stretch, which can
cause injuries.
NECK TILT :-
Benefits :- Stretching the neck muscles has an immediate effect on
your state of mind. Lengthening the larger muscles defuses stress held
in the body and helps the whole body to relax. Lengthening and
stretching small neck muscles will help quiet the mind and bring on a
sense of well-being. This can also help prevent tension headaches.
10

lOMoARcPSD|10053745
2.1
2.2
11

lOMoARcPSD|10053745
1. Resist. Reach your right hand up above your left ear. Use this hand
as a little wall. Press your head gently into your hand, and your hand
into your head. Resist for 3 breaths, without moving.
2. Relax. Stop pushing, relax, and breathe in. Exhale.
3. Re-stretch. Softly use your hand to guide your head a little farther
into the space to the right. Lower your hand and hold for 2 or 3
breaths.
Repeat on the opposite side and observe which side is tighter.
CHIN TO CHEST
Neck and Shoulder Pain :-
Yin tip: The neck is truly the body-mind connection. This delicate
area is made weak and vulnerable due to poor posture, stress, and
whiplash accidents. Here‘s a tip: To create space within your chin-to-
chest stretch, imagine you are holding a golden egg at throat level, then
extend and gently lower your chin, holding the imaginary egg.
Sit tall and comfortably in a chair or on the floor with your legs folded.
(If you‘re on the floor, sit on a cushion to help your spine tip slightly
forward.) Now slowly lower your chin, remembering the golden egg.
Feel your neck muscles and the muscles between your shoulder
lengthening. Rest in the stretch for 2 or 3 breaths, then lift your chin
and return your head to neutral position.
Then, still sitting tall, drop your chin halfway to your chest. Reach up
with your hands and place a few fingers on the highest part of your
head.
12

lOMoARcPSD|10053745
2.3
Resist. Gently press your skull back into your fingers while your
fingers gently press into your skull. Do not move your head during the
resistance for 3 complete breaths.
Relax. Breathe in. Long, slow exhalation.
Re-stretch. Place your hands above your ears and support your head.
Drop your head forward, chin moving closer to your chest. Feel the
neck muscles lengthen as you hold the restretch for 2 or 3 breaths.
Return your head to neutral position. Sit quietly for a few moments,
eyes closed. Enjoy the stillness.
13

lOMoARcPSD|10053745
SINGING SNAKE
I call this Singing Snake because it can be used as a variation of Cobra
Pose. After the Chin to Chest, there is a natural cue from within to go
in the opposite direction, but many people find dropping the head back
uncomfortable. The Singing Snake should be more comfortable. If you
have neck problems or bone density issues, omit this exercise or do it
cautiously.
Sitting tall, breathe in with a slack jaw, and relax your body. Exhale.
Then open your mouth as wide as possible. With your mouth open,
slowly tilt your head back, then tilt your neck back as well. Relax your
shoulders. This should feel more comfortable than if you had tipped
your head back with your mouth closed.
14

lOMoARcPSD|10053745
2.4
2.5
Once your head is tilted all the way back, very slowly close your teeth
and lips. When you close your teeth in this extended position, you are
supported by the powerful clenching jaw muscles in the front of your
neck.
15

lOMoARcPSD|10053745
Return your head to neutral position. Then slowly and enjoyably lower
your chin to your chest to lengthen the muscles at the back of your
neck and between your shoulder blades.
CHEST EXPANDER
Benefits: This sequence can be done standing, kneeling, or seated in a
chair, with or without a partner. This stretch breaks up muscle tension
and stress carried within the muscles of your torso. It improves posture
and breathing. Take a time-out from the computer and do the Chest
Expander on a coffee break. It energizes and clears the brain.
Begin by rolling each shoulder in both directions in slow circles—3 to
6 times each way for each shoulder. Then stand, your hands behind
you, palms facing your seat muscles, clasping a belt. Separate your
hands about four inches more if this bothers your elbows. Note that a
partner can be helpful with this warm-up, as you can see me helping
Kevin in the photo.
2.6
Standing tall, roll your shoulders back and down. Straighten your
elbows, lifting your arms upward, holding on to your belt. Hold for 2
or 3 breaths, allowing your muscles to stretch. Release.
Now do the three Rs:
16

lOMoARcPSD|10053745
1. Resist by clasping the belt and gently pulling downward. Observe

how this movement causes resistance and places tension on your upper
back, shoulders, and arm muscles. Do not lift your arms at this point;
just pull down… and hold the resistance, closing the gates of your
shoulders.
2. Relax. Breathe in, long exhalation.
3. Re-stretch. Stand tall and again pull down.
SHOULDER PREPARATION FOR GARUDA ARMS

Benefits: Excellent for releasing tightness in front and back of
shoulders. Nice warm-up for long-distance swimming, or your golf or
tennis swing.
Sit comfortably on a chair or on the floor with your legs folded. (If
you‘re on the floor, place a cushion beneath your seat to lift your
spine.) I also like to place a prop (a block or a ball) under each of my
knees for support. Make sure you are comfortable and sitting up
straight.
Extend your right arm out to the side, parallel to the floor. Then swing
it gracefully across your body. Use the momentum to catch your right
arm in the crook of your left elbow.
Holding on firmly, guide your right arm up toward throat level for a
better stretch. Be sure your right arm is above your chest. ―Measure‖
and feel the natural stop of the arm stretching. Hold for 3 or 4 breaths.
17

lOMoARcPSD|10053745
2.7
Now do the three Rs:
1. Resist with your arm at throat level, pressing the straight arm away
from your body while you gently Resist with the crooked elbow. Hold
the resistance for 2 breaths.
2. Relax :- breathe in…exhale.
3. Re-stretch. Pull the arm very, very slowly across your throat…hold
for 3 to 5 breaths. Notice how much farther your arm can stretch. To
add a little heat, place your hand on the back of your neck.
Let the right arm go limp. Use the crook of the left elbow like a sling
and slowly lower the limp right arm.
Then repeat the steps on the opposite arm.
18

lOMoARcPSD|10053745
GARUDA ARMS
Extend your arms out from your sides in a T position. With a big
swooping motion, cross your left elbow over your right elbow. Clasp
your hands to your shoulders. Give yourself a big hug. Hold for 2 or 3
breaths. Smile! Enjoy giving yourself a hug today.
Now release your hands, keeping the elbows crossed. Place the backs
of your hands together. If you are more flexible, put the thumb of your
left hand into the palm of your right. Slowly raise both arms up and
down.
2.8
Release your arms out from your sides to again form a T. Repeat the
steps, crossing your right elbow over your left.
19

lOMoARcPSD|10053745
CHAPTER-3
Ardha Hanumanasana
3.1
Step your right foot forward and place your left knee on the mat. Keep
your left knee where it is and pull your hips back over your knee, so
your left hip is over your left knee and your right leg is straight with
the toes of your right foot pointing toward the ceiling. Hinging from
the hips, keep your spine as long as possible and reach your chest
toward the top of your right foot. As you do this, keep a tiny bend in
your right knee. Pressing your right heel into the ground, isometrically
drag your right heel towards the back of the mat. Stay here for 5
breaths, then switch sides.
20

lOMoARcPSD|10053745
Anjaneyasana with a Side Stretch
3.2
Step your right foot forward and place your left knee on the mat. Bring
your shoulders over your hips and place your right hand on your right
hip. Then, reach your left arm up and over toward the right side of the
room. If you have lots of space in your side body, you may reach your
right hand to the floor or a block, but make sure your right waist is not
collapsed (imagine reaching your whole torso up and over a beach ball
rather than just trying to get your hand to the ground). Stay here for 5
breaths, then switch sides.
21

lOMoARcPSD|10053745
Vasisthasana
3.3
From Down Dog, come halfway forward to Plank Pose. Step your right
hand to the center line of your mat and a couple inches forward from
your shoulder. Roll onto the outer edge of your right foot and stack
your feet with your left foot on top. Raise your left arm up to the
ceiling, and then extend it forward over your left ear like you‘re
reaching toward the top of your mat. Press your right hand down and
forward, and press your right hip away from the mat. Your body
should be in the shape of a rainbow. Stay here for 5 breaths, then
switch sides.
22

lOMoARcPSD|10053745
High Lunge, variation
3.4
Step your right foot forward and bring your hands to your waist. Bend
your left knee a couple inches and pull your front hip points up toward
your belly button so your tailbone lengthens toward the ground. From
here, draw your front ribs together and towards the back of your shirt.
Keep this alignment and straighten your back knee. Raise your left arm
up toward the ceiling, then catch your left elbow with your right hand
as your reach your left hand down your back, between your shoulder
blades. Draw your front ribs back again and lift your chin away from
your chest. Stay here for 5 breaths, then switch sides.
23

lOMoARcPSD|10053745
Utthita Parsvakonasana
3.5
Step your right foot forward and spin your left heel down as if you are
setting up for Warrior II. Instead of lifting your shoulders over your
hips, place your right hand on the ground inside the right foot and
reach your left arm over your ear. Reach as far forward with your left
hand as possible and press your left foot down and back as much as
possible. If this is too much for your hips, place your right forearm on
your right thigh to modify the pose. Stay here for 5 breaths, then
switch sides.
24

lOMoARcPSD|10053745
Reverse Warrior
3.6
You can practice this pose immediately after Side Angle Pose, or on its
own starting from Down Dog or Tabletop position. With your right
foot forward and your feet positioned for Warrior II, place your left
hand above or below your knee on the left leg and reach your right arm
up and over your right ear, as if you‘re reaching toward the back of the
room. As you reach your right arm back, keep bending your right knee
over your right ankle, lifting the whole right side-body up and off of
your right hip and thigh. Stay here for 5 breaths, then switch sides.
Seated Compass Pose
25

lOMoARcPSD|10053745
3.7
From a seated position, cradle your right shin to your chest with your
right foot in your left elbow crease and your right knee in your right
elbow crease. Rock your shin back and forth a few times to open the
hip joint a little more. Stop in the center and bring your right shoulder
under your right thigh, as if you‘re sliding your right leg onto your
shoulder like a backpack or a purse. Once your right thigh is over your
right shoulder, plant your right hand on the ground a few inches
outside the line of your right hip. With your left hand, catch the outer
edge of your right foot (pinky toe side of your foot), and on an
inhalation, straighten your right leg as best as you can while you turn
to look under your left shoulder. Stay here for 5 breaths, then switch
sides. (If your shoulders are tight, consider using a strap around your
right foot rather than your left hand.)
26

lOMoARcPSD|10053745
ARE YOU READY TO GIVE THIS SOOTHING

TWIST A TRY? HERE’S HOW :-
1. Fold and stack two blankets so they are long and wide enough to
support your torso and head. (A bolster or a few firm pillows will
work, too.) Sit on your shins with your hips on your heels in vajrasana
(thunderbolt pose). Position the narrow end of the blankets a few
inches beside your right ankle. Root the sitting bones downward, and
lengthen the spine upward.
2. With an uplifted heart, twist to the right, toward the blankets. Place
your hands on the ground on either side of the support, as you lengthen
your spine and settle your torso onto the blankets. Let your hips follow
along, so that the left thigh rises away from the heels, and the right hip
slides onto the ground in between your right heel and the blankets.
Rest your arms on the ground on either side of the blankets, and settle
your head onto the support with your nose pointing in the same
direction as your knees.
3. Readjust the body until you feel a deep sense of comfort and ease.
Experiment with repositioning your legs just a bit—stretching them out
or folding them toward your hips—so they settle into a shape that feels
soothing. You might also consider repositioning the blankets closer to
or farther away from your hips until your midsection feels completely
relaxed. (Some students prefer to have the belly well supported in this
pose, while others like to shift the bolster farther away from the hips so
the belly can hang freely.)
4. Once you‘ve found a comfortable resting position, let go

completely. Welcome the embrace of gravity, relax your muscles, and
27

lOMoARcPSD|10053745
allow your body to grow heavy. Invite the back body to grow broad
and soft. Unclench your jaw and encourage your exhalations to
lengthen. You might even invite a soft, soothing sigh of relief to pour
out of you, as you practice the fine art of surrender. Rest here from 2 to
10 minutes.
5. When you are ready to emerge from the pose, press your hands into
the ground to support your torso as you return to a seated position. Sit
quietly for a few breaths in vajrasana, noticing how the experience has
changed your breath, your body, and your mood. And then reposition
the bolsters to your left, and settle into this beautiful restorative twist
on the other side.
28

lOMoARcPSD|10053745
Bhujangasana
3.8
29

lOMoARcPSD|10053745
Bhujangasana (Sanskrit: भुजङ्गासन; IAST: Bhujaṅgāsana) or Cobra

Pose[1] is a reclining back-bending asana in hatha yoga and
modern yoga as exercise.[2] It is commonly performed in a cycle of
asanas in Surya Namaskar (Salute to the Sun) as an alternative
to Urdhva Mukha Svanasana (Upwards Dog Pose).
Step by Step How to do Bhujangasana :-

The procedure to do Bhujanagasana is very simple. Follow the steps
below without any jerk and stretch as much as you can in the
Bhuajangsana yoga. Let us check the steps
1. Lie on your stomach with your toes flat on the floor and
forehead resting on the ground.
2. Keep your legs close together, with your feet and heels lightly
touching each other.
3. Place your hands (palms downwards) under your shoulders,
keeping your elbows parallel and close to your torso.
4. Taking a deep breath in, slowly lift your head, chest and
abdomen while keeping your navel on the floor.
5. Pull your torso back and off the floor with the support of your
hands.
Checkpoint: Are you putting equal pressure on both the
palms?
6. Keep breathing with awareness, as you curve your spine
vertebra by vertebra. If possible, straighten your arms by
arching your back as much as possible; tilt your head back and
look up.
Checkpoint: Are your shoulders away from your ears? Keep
your shoulders relaxed, even if it means bending your elbows.
With regular practice, you will be able to deepen the stretch by
straightening the elbows.
30

lOMoARcPSD|10053745
7. Ensure that your feet are still close together. Keep smiling and
breathing. Smiling Cobras! Don‘t overdo the stretch or
overstrain yourself.
8. Breathing out, gently bring your abdomen, chest and head back
to the floor.
Bhujangasana Benefits
1. Opens up the shoulders and neck.
2. Tones the abdomen.
3. Strengthens the entire back and shoulders.
4. Improves flexibility of the upper and middle back.
5. Expands the chest.
6. Improves blood circulation.
7. Reduces fatigue and stress.
8. Useful for people with respiratory disorders such as asthma.
(Do not practice this yoga pose during the attack though).
31

lOMoARcPSD|10053745
Prone Postures in Yoga :-
3.9
Belly down postures build core body strength in the low back and abs.
The majority of pone yoga poses are backbends, which are known to
energize the body and tonify the kidneys. Prone postures are simple
enough for beginners, yet can be very challenging to hold for longer
periods.
32

lOMoARcPSD|10053745
Inversion in Yoga
Inversions are asanas in yoga that take you upside down. They bring
the hips higher than the heart and the heart higher than the head; they
are an integral part of a yoga practice.
There‘s an inversion for every level in yoga. From Balasana (Child‘s
Pose) to Adho Mukha Vrksasana (Handstand), no matter where you are
in your practice, you‘ll always be able to find a way to get upside
down.
Are Inversions Safe?
Yes. Mostly. In truth, it depends completely upon the person
performing the inversion.
Anyone with spine, neck or head injuries needs to take extra caution
when practicing inversions; as does anyone with high blood pressure or
cardiovascular problems.
When we say high blood pressure, we‘re referring to anyone with high
blood pressure who is not doing anything to control it (i.e. taking
medication).
In general, though, those who have high blood pressure and take
medication to lower it can usually perform the same exercises as
someone who has normal blood pressure, but it‘s still best to
incorporate inversions gradually into your practice. [1]
Physical Benefits of Yoga Inversions

Fountain of Youth
It‘s said that turning yourself upside down will get the fountain of
youth flowing inside you.
When we go upside down we ignite our seventh
chakra, sahasrara chakra or crown chakra, where it is said that amrita,
the ‗nectar of immortality‘ is held, and it naturally flows through our
bodies over the course of our lives
33

lOMoARcPSD|10053745
Because of this, it‘s thought that going upside down keeps

our amrita at our crown chakra, preserving it and therefore allowing us
to live longer.
That being said, there are also a lot of other physical benefits to going
upside down, so let‘s take a look at a few of them.
Give Your Heart a Rest
When we turn upside down, we give our hearts a few moments of rest.
Our hearts work very hard for us throughout the day. They‘ve got to
pump freshly oxygenated blood upwards to our brains and that takes a
lot of effort.
However, when we invert ourselves, the blood flows more easily
toward our hearts and heads, allowing the heart to take a break.
This also reduces blood pressure and our heart rate. However, there is
no evidence as to how exactly this lowers blood pressure, and because
this is not completely understood, inversions are not recommended for
people with high blood pressure.
Improves Circulation
We all have tissues and fluids in our body that get concentrated in
different places, oftentimes in the lower body simply because of
gravity, which create varicose veins and hemorrhoids. [3]
When we go upside down, those fluids drain from our lower body
clearing up any congestion that has gathered. This includes blood, as
well. Our overall circulation improves and our bodies are better able to
cleanse themselves of waste over time.
Stimulates the Lymphatic System
Our circulation is part of our lymphatic system—the system in the
body that removes waste, contributes to our immunity and flushes
healthy, disease-fighting blood cells throughout the body.
When we turn upside down, we stimulate our lymphatic system and
therefore strengthen the immune system and rejuvenate any underused
areas in the body.
34

lOMoARcPSD|10053745
Inverting the head can also help clear blocked sinuses and lungs.
Clearing out these vulnerable areas helps keep away viruses like the
common cold and flu.
Give You Energy
If you ever feel like your energy begins to wane around mid-afternoon,
get yourself upside down!
All that blood flowing to your brain benefits more than just your heart.
It‘s a natural brain boost, giving you more energy to finish out the rest
of your day.
Better Balance
So you‘ve finally mastered the standing balancing poses and you‘re
looking for something else to tackle? Inversions might be your next
challenge.
Inversions test our balance in a much different way than when we‘re
standing on one or both feet. When we balance upside down, it creates
an entirely new dimension. It literally flips our perspective upside
down.
Builds Core Strength
Let‘s be honest, it‘s easy to get away with not using our core in a lot of
standing asanas…just wear an oversized shirt and nobody will notice,
right?
But nobody‘s going to get away with that in an inversion.
Core strength is a must when it comes to holding yourself up and
staying balanced, especially in poses like Headstand, Tripod Headstand
and Handstand, among others.
Especially for women who tend to be stronger in their lower bodies
than upper, it‘s imperative that we build up our core strength and
gradually work towards the more advanced inversions.
Psychological Benefits of Yoga Inversions
Confidence Building
It takes a lot of practice and patience to not only get yourself up, but
stay in an inverted pose. When you do, though, it‘s like a rush of
adrenaline.
35

lOMoARcPSD|10053745
It‘s proving to yourself that you can do it, and that you can overcome
obstacles and achieve things you maybe thought you‘d never achieve.
This confidence all of a sudden flows into the rest of your life, making
for a lasting change.
Increases Focus
You have to focus when you‘re upside down. If you lose focus, you
fall. Enough said.
Humbling
With that, we all lose focus sometimes, and falling is humbling.
Practicing inversions is good way to learn the notion of non-
attachment. Ultimately, inversions aren‘t about being perfect in the
pose—they teach us to stay present and persevere, regardless of our
circumstances.
Promote Relaxation
This applies more to the cooling inversions, such as Child‘s Pose or
Legs up the Wall. These inversions calm down our nervous system and
bring our attention inward. They make us feel more balanced and
peaceful.
Gain a New Perspective
We‘re surrounded by notions of right and wrong in this life. But
inversions teach us to look at things from a different perspective.
Getting upside down is different for everybody, and there‘s no ‗one
way‘ to do it. What works for you might not work for the next yogi.
Spending time upside down changes the way things look, literally and
figuratively. Sometimes inversions help us to see things more clearly,
and this translates into our everyday choices, making it easier to know
what it is we really want for our lives.
Fun
Inversions are fun! Even when we‘re not nailing them, it‘s fun to try
and fall every once in a while, too.
And sometimes having fun is simply enough!
36

lOMoARcPSD|10053745
Inversion Yoga Poses

Balasana – Child‘s Pose
Adho Mukha Svanasana – Downward-Facing Dog
Ardha Pincha Mayurasana – Dolphin Pose
Viparita Karani – Legs up the Wall
Sarvangasana – Shoulderstand
Halasana – Plow Pose
Pincha Mayurasana – Feathered Peacock Pose/Forearm Balance
Sirsasana – Supported Headstand
Sirsasana –Headstand
Adho Mukha Vrksasana – Handstand
Yoga Poses
LITTLE BRIDGE POSE DWI PADA PITHAM

Steps
Little Bridge Pose is an advanced variation of bridge pose. All
backbends even beginner ones have their challenges. In this version,
the legs are extended, making the glutes and thighs work even harder
to keep the hip thrust. That makes Little Bridge pose a great butt
burner exercise, a favorite pose of dynamic and fitness yoga classes.
But Little Bridge pose is also popular with restorative and therapeutic
yoga teachers as the pose includes a chin lock that massages the
thyroid responsible for metabolism and tissue health.
Begin on the back with the knees bent and feet flat on the mat, hips
width apart. This is the start position. Roll the arms and shoulders
under the body. Clasp the hands together. Flatten out the neck and back
of the head. Tuck the chin towards the chest. On the inhale, press the
foot soles and arms down. Lift the hips skywards on the exhale. Push
the chest towards the chin, arching the back. Extend one leg and then
the other along the mat, heels pressing into the ground. Hold the pose
for 5 breaths. To exit the pose, step one foot at a time back to start
37

lOMoARcPSD|10053745
position. Unclasp the arms and slowly lower the body down, one
vertebrae at a time.
3.10
Breathing Techniques for Stress Relief
38

lOMoARcPSD|10053745
Take a deep breath in. Now let it out. You may notice a difference in how
you feel already. Your breath is a powerful tool to ease stress and make
you feel less anxious. Some simple breathing exercises can make a big
difference if you make them part of your regular routine.
Before you get started, keep these tips in mind:
 Choose a place to do your breathing exercise. It could be in your
bed, on your living room floor, or in a comfortable chair.
 Don't force it. This can make you feel more stressed.
 Try to do it at the same time once or twice a day.
 Wear comfortable clothes.
Many breathing exercises take only a few minutes. When you have more
time, you can do them for 10 minutes or more to get even greater benefits.
Deep Breathing
Most people take short, shallow breaths into their chest. It can make you
feel anxious and zap your energy. With this technique, you'll learn how to
take bigger breaths, all the way into your belly.
1. Get comfortable. You can lie on your back in bed or on the floor
with a pillow under your head and knees. Or you can sit in a chair
with your shoulders, head, and neck supported against the back of
the chair.
2. Breathe in through your nose. Let your belly fill with air.
3. Breathe out through your nose.
4. Place one hand on your belly. Place the other hand on your chest.
5. As you breathe in, feel your belly rise. As you breathe out, feel
your belly lower. The hand on your belly should move more than
the one that's on your chest.
6. Take three more full, deep breaths. Breathe fully into your belly as
it rises and falls with your breath.
39

lOMoARcPSD|10053745
Breath Focus
While you do deep breathing, use a picture in your mind and a word or
phrase to help you feel more relaxed.
1. Close your eyes if they're open.
2. Take a few big, deep breaths.
3. Breathe in. As you do that, imagine that the air is filled with a
sense of peace and calm. Try to feel it throughout your body.
4. Breathe out. While you're doing it, imagine that the air leaves with
your stress and tension.
5. Now use a word or phrase with your breath. As you breathe in,
say in your mind, "I breathe in peace and calm."
6. As you breathe out, say in your mind, "I breathe out stress and
tension."
7. Continue for 10 to 20 minutes.
40

lOMoARcPSD|10053745
Introduction of the Company/work
Origin of Udemy :-
Udemy is a platform that allows instructors to build online courses on
their preferred topics. Using Udemy's course development tools, they
can upload videos, PowerPoint presentations, PDFs, audio, ZIP files
and live classes to create courses. Instructors can also engage and
interact with users via online discussion boards.
Courses are offered across a breadth of categories, including business
and entrepreneurship, academics, the arts, health and fitness, language,
music, and technology. Most classes are in practical subjects such as
Excel software or using an iPhone camera. Udemy also offers Udemy
for Business, enabling businesses access to a targeted suite of over
7,000 training courses on topics from digital marketing tactics to office
productivity, design, management, programming, and more. With
Udemy for Business, organizations can also create custom learning
portals for corporate training.
Courses on Udemy can be paid or free, depending on the instructor. In
2015, the top 10 instructors made more than $17 million in total
revenue.
In April 2013, Udemy offered an app for Apple iOS, allowing students
to take classes directly from iPhones. The Android version was
launched in January 2014. As of January 2014, the iOS app had been
downloaded over 1 million times, and 20 percent of Udemy users
access their courses via mobile. In July 2016, Udemy expanded their
iOS platform to include Apple TV. On January 11, 2020, the Udemy
mobile app became the #1 top grossing Android app in India.
Massive open online course (MOOC). Udemy is part of the growing
MOOC movement available outside the traditional university system
and has been noted for the variety of courses offered
At Udemy, we‘re working toward an exciting mission, and we care a

lot about how we achieve it. Our values guide how we do business—
41

lOMoARcPSD|10053745
how we interact with each other internally as well as with the millions
of instructors, students, and partners that make up our global Udemy
community.
So, what makes life at Udemy special?
Mission:
We‘re mission-inspired, results-obsessed
We work at a purpose-driven company that places a high value on
results, so we can continue to grow and give as many people as
possible access to learning resources. We immerse ourselves in data
and communicate directly with our instructors and students to ensure
we‘re making real progress toward our goals—and theirs.
Because we prioritize staying accountable to the people who use our

platform, we regularly have students and instructors come to our office
and talk to us face to face.
Our teams make decisions based on research and analysis—not instinct
or assumption—and we carefully measure their effects on students,
instructors, organizations, and our own business.
We‘re always learning
With a mission to improve lives through learning, it‘s no surprise that

we place tremendous emphasis on the role of learning in our own lives
and work. We understand that learning isn‘t an interruption of our
work or a sign of weakness—it‘s foundational to our growth, both as
individuals and as a business.
Our Learning and Development team runs a huge variety of in-house

workshops, programs, and learning fairs year-round.
Each employee gets unlimited access to Udemy courses, plus a
generous professional development stipend.
Udemy employees have the opportunity to ―learn up‖ and take on new
responsibilities or even join another department.
42

lOMoARcPSD|10053745
Conclusion
Some of the benefits of yoga that I achieved from this course is:
Physical benefits of yoga include:
 increased flexibility
 increased muscle strength and tone
 improved respiration, energy and vitality
 maintaining a balanced metabolism
 weight reduction
 cardio and circulatory health
 improved athletic performance
 protection from injury
Benefits of Mental Health :-
Made us happier :-
Feeling sad? Sit in Lotus. Better yet, rise up into a backbend or soar
royally into King Dancer Pose. While it's not as simple as that, one
study found that a consistent yoga practice improved depression and
led to a significant increase in serotonin levels and a decrease in the
levels of monoamine oxidase (an enzyme that breaks down
neurotransmitters) and cortisol.
Helped us to stay focus :-
An important component of yoga is focusing on the present. Studies
have found that regular yoga practice improves coordination, reaction
time, memory, and even IQ scores. People who practice
Transcendental Meditation demonstrate the ability to solve problems
and acquire and recall information better—probably because they're
less distracted by their thoughts, which can play over and over like an
endless tape loop.
43

lOMoARcPSD|10053745
Helped to maintain our nervous system :-

Some advanced yogis can control their bodies in extraordinary ways,
many of which are mediated by the nervous system. Scientists have
monitored yogis who could induce unusual heart rhythms, generate
specific brain-wave patterns, and, using a meditation technique, raise
the temperature of their hands by 15 degrees Fahrenheit. If they can
use yoga to do that, perhaps you could learn to improve blood flow to
your pelvis if you're trying to get pregnant or induce relaxation when
you're having trouble falling asleep.
44

lOMoARcPSD|10053745
REFERENCES
https://www.udemy.com/course/4-week-pure-beginners-yoga-course/
45

Community Project Report On Yoga

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Community Project Report On Yoga

Uploaded by

Copyright:

Available Formats

lOMoARcPSD|10053745

Community Project Report on Yoga

Community development (Lovely Professional University)

StuDocu is not sponsored or endorsed by any college or university

Downloaded by Tubular (singhmanikpreet@gmail.com)

Title of the work:- 4 week pure Beginners Yoga Course

Name of the Organization/ Company /Project :- Udemy

A Project Report :- Community Project

Submitted in partial fulfilment of the requirements for the award of

Name of Degree :- B.Tech

Specialization :- Computer Science and Engineering

LOVELY PROFESSIONAL UNIVERSITY

From :- October 11,2020 to November 07, 2020

Downloaded by Tubular (singhmanikpreet@gmail.com)

Annexure-II: Student Declaration

To whom so ever it may concern

Downloaded by Tubular (singhmanikpreet@gmail.com)

Downloaded by Tubular (singhmanikpreet@gmail.com)

I would like to express special thanks of gratitude to my teacher as

I sincerely thank everyone for the guidance and encouragement in

Downloaded by Tubular (singhmanikpreet@gmail.com)

 Introduction to Project Undertaken

 Anjaneyasana with a Side Stretch

Downloaded by Tubular (singhmanikpreet@gmail.com)

Downloaded by Tubular (singhmanikpreet@gmail.com)

What you’ll learn :-

Are there any course requirements or prerequisites?

Who this course is for :-

Downloaded by Tubular (singhmanikpreet@gmail.com)

Why is flexibility important?

Downloaded by Tubular (singhmanikpreet@gmail.com)

THE NECK AND SHOULDER SERIES :-

Keep the following guidelines in mind when using the

Downloaded by Tubular (singhmanikpreet@gmail.com)

Downloaded by Tubular (singhmanikpreet@gmail.com)

Downloaded by Tubular (singhmanikpreet@gmail.com)

Downloaded by Tubular (singhmanikpreet@gmail.com)

Downloaded by Tubular (singhmanikpreet@gmail.com)

Downloaded by Tubular (singhmanikpreet@gmail.com)

Downloaded by Tubular (singhmanikpreet@gmail.com)

1. Resist by clasping the belt and gently pulling downward. Observe

SHOULDER PREPARATION FOR GARUDA ARMS

Downloaded by Tubular (singhmanikpreet@gmail.com)

Downloaded by Tubular (singhmanikpreet@gmail.com)

Downloaded by Tubular (singhmanikpreet@gmail.com)

Downloaded by Tubular (singhmanikpreet@gmail.com)

Anjaneyasana with a Side Stretch

Downloaded by Tubular (singhmanikpreet@gmail.com)

Downloaded by Tubular (singhmanikpreet@gmail.com)

High Lunge, variation

Downloaded by Tubular (singhmanikpreet@gmail.com)

Downloaded by Tubular (singhmanikpreet@gmail.com)

Seated Compass Pose

Downloaded by Tubular (singhmanikpreet@gmail.com)

Downloaded by Tubular (singhmanikpreet@gmail.com)

ARE YOU READY TO GIVE THIS SOOTHING

4. Once you‘ve found a comfortable resting position, let go

Downloaded by Tubular (singhmanikpreet@gmail.com)

Downloaded by Tubular (singhmanikpreet@gmail.com)

Downloaded by Tubular (singhmanikpreet@gmail.com)

Bhujangasana (Sanskrit: भुजङ्गासन; IAST: Bhujaṅgāsana) or Cobra

Step by Step How to do Bhujangasana :-

Downloaded by Tubular (singhmanikpreet@gmail.com)