DELHI PUBLIC SCHOOL HOWRAH

2021-2022
HEALTH AND PHYSICAL EDUCATION
CLASS-X

NAME: PALAK SHARMA

CLASS: X A
ROLL NO: 33
HPE PROJECT FILE
VAJRASANA
◦ Vajrasana pose is a simple sitting yoga pose. Its name comes from the Sanskrit word vajra, which means
thunderbolt or diamond.
◦ For this pose, you kneel and then sit back on your legs to take the weight off your knees. Breathing and meditative
exercises are often done in this position, which is said to help your body become as strong as a diamond.

◦ Some benefits of Vajrasana also include:

• aiding in digestion
• relieving or preventing constipation
• strengthening pelvic muscles
• helping keep the mind calm and stable
• curing digestive acidity and gas formation
• helping to relieve knee pain
• strengthening thigh muscles
• helping to relieve back pain
• ncreasing blood circulation to the lower abdominal region
• helping to reduce obesity
 PROCEDURE:
You can get into the Vajrasana pose in six simple steps:
1.Start by kneeling on the floor. Consider using a yoga mat for comfort.
2.Pull your knees and ankles together and point your feet in line with your legs. The bottoms of your feet
should face upward with your big toes touching.
3.Exhale as you sit back on your legs. Your buttocks will rest on your heels and your thighs will rest on your
calves.
4.Put your hands on your thighs and adjust your pelvis slightly backward and forward until you’re
comfortable.
5.Breathe in and out slowly as you position yourself to sit up straight by straightening your spine. Use your
head to pull your body upward and press your tailbone toward the floor.
6.Straighten your head to gaze forward with your chin parallel to the floor. Position your hands palms down
on your thighs with your arms relaxed.
CONTRADICTIONS:
Before starting a yoga program, consult with a doctor. They can offer advice on how yoga will impact your
current health and suggest ways to avoid potential problems.
Yoga practitioners suggest avoiding Vajrasana if you have:

◦ a knee problem or have recently undergone knee surgery

◦ a spinal cord condition, especially with the lower vertebrae
◦ intestinal ulcers, a hernia, or any other intestinal problems such as an ulcer or hernia
◦ If you’re pregnant, ask your doctor about Vajrasana. Some feel it should be avoided. Others
feel it’s OK if you keep your knees apart to avoid stressing your abdomen. Your doctor is
familiar with your situation and can give you a personalized recommendation.
◦ Sukhasana is a Sanskrit word comprised of Sukh means ‘pleasure’, joy, comfort, easy, and asana means ‘yoga pose’. Sukhasana is aimed at providing
concentration, stability, peace, and calmness of mind. The easy yoga pose provides a comfortable and stable position to the body in order to make the mind
steady for practicing Dharana, Dhyana, and Samadhi. There are yoga poses, which fall in this group are Siddhasana, Padmasana, Vajrasana, and
Swastikasana.

1.Meditative pose: This is the easiest and one of the best meditative yoga poses.
2.Reduces stress: Being a Dhyana pose, it helps to bring balance between the body and mind. It regulates
hormonal imbalances in the body, reduces emotional conflict, neurosis, and stress.
3.Calms the brain: The practice of the yoga pose helps to soothe the brain.
4.Good for spinal health: During the practice of the easy yoga pose, the spine likes to be straight and upright
thereby beneficial in strengthening the spine and back.
5.Knees and ankles stretch: It also gives adequate stretch to the ankles and knees, thus good for the health of
these body regions.
6.Good for nervous system: It makes a balance between the central nervous system and parasympathetic
nervous system.
7.Strengthening the back: The regular practice of the yoga pose ensures stronger and steadier your back.
8.Depression: This has a very soothing influence on the brain and can help to relieve ailments like migraine,
epilepsy, and depression
 The easy technique and instructions of performing Easy pose yoga is given below.
• Sit with the legs facing forwards in front of the body.
• Fold the left leg under the right thigh.
• Then place the right foot under the left thigh.
• Hold your head, neck, and spine upright in a comfortable position.
• Place your hands either on your knees or in your lap. Close your eyes. Relax your whole body.

◦ The easy yoga pose is known for many physical, mental, and spiritual benefits. However, it has one basic
drawback. Most of the weight of the body is supported by the small area of contact between the floor and
the buttocks. After a period of time, this area soon becomes a little painful. However, this can be
overcome to a degree by using a cushion under the buttocks. The other meditative asanas have a larger
area of contact between the floor and the body-the weight of the body is supported partly by the buttocks
and also by the legs, which reduces aches and pains developing.

◦ The contraindications and cautions of sukhasana are being given below

• It shouldn’t be practice in case of a knee injury.
• Avoid in case of sciatica.
• It also shouldn’t be practiced in sacral ailments.
• It must not be practiced in case of a slipped disc.