PE PROJECT

Yoga

Name - Siddhant Kumar Sahu

Class - XII
Div - A
 ACKNOWLEDGEMENT

I would like to express my special thanks of gratitude

to my teacher (Shital Bhatt) as well as our principal
(Dr. Nimisha Singh) who gave me the golden
opportunity to do this wonderful project on the topic
(Yoga), which also helped me in doing a lot of
Research and I came to know about so many new
things I am really thankful to them.
Secondly, I would also like to thank my parents and
friends who helped me a lot in finalizing this project
within the limited time frame.
 INDEX

1 What is Yoga

2 Importance of Yoga

3 Elements of Yoga

4 Introduction of Asanas

5 Pranayama, Meditation, Yogic Kriyas

and its Benefits

6 Yoga for Concentration

 What is Yoga

Yoga. 'yoke' or 'union' pronounced is a group of

physical, mental, and spiritual practices or disciplines
that originated in ancient India, aimed at controlling
('yoking') and stilling the mind, and recognizing the
detached 'witness-consciousness' as untouched by the
activities of the mind (Citta) and mundane suffering
(Dukkha). There are a broad variety of the schools of
yoga, practices, and goals in Hinduism, Buddhism,
and Jainism, and traditional forms and modern
methods of yoga are practiced worldwide.
There are broadly two kinds of theories on the origins
of yoga. The linear model argues that yoga has
Aryan origins, as reflected in the Vedic textual
corpus, and influenced Buddhism; according to
Crangle, this model is mainly supported by Hindu
scholars. The synthesis model argues that yoga is a
synthesis of indigenous, non-Aryan practices with
Aryan elements; this model is favoured in western
scholarship.

Yoga is first mentioned in the Rigveda and also

referenced in many Upanishads. The first known
formal appearance of the word "yoga", with the
same meaning as the modern term, is in the Katha
Upanishad, probably composed between the fifth
and third century BCE. Yoga continued to develop as
a systematic study and practice during the 5th and
6th centuries BCE, in ancient India's ascetic, and
Sramana movements. The most comprehensive text
on Yoga, Yoga Sutras of Patanjali date to the early
centuries CE, while Yoga philosophy came to be
marked as one of the six orthodox philosophical
schools of Hinduism in the second half of the first
millennium. Hatha yoga texts began to emerge
between the 9th and 11th century with origins in
tantra.
The term "yoga" in the Western world often denotes a
modern form of hatha yoga and a posture-based
physical fitness, stress-relief and relaxation
technique, consisting largely of the asanas, in
contrast with traditional yoga, which focuses on
meditation and release from worldly attachments. It
was introduced by gurus from India, following the
success of Vivekananda's adaptation of yoga without
asanas in the late 19th and early 20th centuries, who
introduced the Yoga Sutras to the west. The Yoga
Sutras gained prominence in the 20th century
following the success of hatha yoga
 Importance of Yoga

Yoga is science as well as the art of living for a

healthy, happy and prosperous life, thus its effects
are mostly internal. Regular practice of yoga
develops and purifies body and mind to its optimal
level. It regulates proper functioning of glands in a
balanced form. It develops ability to control our sense
organs to function properly. It relaxes our stresses
and tensions to lead a peaceful life. It also cures
many chronic diseases to benefit health of the
individual.
21st June is celebrated as Yoga Day.
Physical benefits
“The relaxation techniques incorporated in yoga can
lessen chronic pain, such as lower back pain, arthritis,
headaches and carpal tunnel syndrome,” explains Dr.
Nevins. “Yoga can also lower blood pressure and
reduce insomnia.”
Other 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

Mental benefits
Aside from the physical benefits, one of the best
benefits of yoga is how it helps a person manage
stress, which is known to have devastating effects on
the body and mind. “Stress can reveal itself in many
ways, including back or neck pain, sleeping
problems, headaches, drug abuse, and an inability to
concentrate,” says Dr. Nevins. “Yoga can be very
effective in developing coping skills and reaching a
more positive outlook on life.”
Yoga’s incorporation of meditation and breathing
can help improve a person’s mental well-being.
“Regular yoga practice creates mental clarity and
calmness; increases body awareness; relieves chronic
stress patterns; relaxes the mind; centres attention;
and sharpens concentration,” says Dr. Nevins. Body-
and self-awareness are particularly beneficial, she
adds, “because they can help with early detection of
physical problems and allow for early preventive
action.”
 Elements of Yoga
Elements of Yoga: Yoga is not a mechanical process
but a thoughtful process. The main purpose of yoga is
to provide a sound body with tension free and sound
mind. The ultimate aim of yoga is" self-identification
and self-perfection which comes through self-
realization and self-purification. According to
Patanjali, Yoga consists of 8 (eight) stages to achieve
the union of Atma with Parmatma. Patanjali
outlines a complete eight-fold path that deals with
all elements of Yoga in our life inwardly and
outwardly.
The elements of Yoga are:
(i) Yama: These are the basic principles, codes of
ethics or restraints such as honesty, non-violence,
non-stealing and non-possessiveness. These are
universal commandments. These restraints are meant
to prevent a person from indulging in undesirable
worldly activities.
(ii) Niyam: These are basic principles for self, like a
healthy body, hygienic habits, proper diet, sleep,
rest, work routine, etc. This is a self-moral code of
discipline. We call it lifestyle development.
(iii) Asana: These are slow stretching activities
performed to improve the whole-body fitness. Asanas
are the postures which keep the body healthy,
balanced and helps it in maintaining harmony with
nature.
(iv) Pranayama: This is a systematic and rhythmic
control of breathing, performed to improve the
functioning of the body. It is a breathing exercise
which includes breath in, retention and breath out
and then relax.
 Introduction of Asanas
Asanas are known as postures such as chakrasana or
wheel posture, dhanurasana as bow posture and
asanas belong to three basic postures of humans i.e.,
Standing, sitting and lying down but asana differs
from posture in many aspects. Asanas are not
postures.

Definition of asana according to Yoga Sutras

Sthiram-Sukham-Aasanam (Patanjali Yoga Sutra)
Shira= Stable, steady, still
Sukham= comfortable

An asana is that which contributes to stability and

comfort.

➢Stability and comfort of what?

➢Stability here does not only mean stability of the
posture but also the stillness of body and mind as
a whole.
➢Even if we are physically stable in a posture, we
may remain mentally unstable due to various
disturbing sensory inputs. Only the stability of
both body and mind together would lead to the
sense of well-being.
 ➢Not all postures that are easy to attain and
comfortable to maintain are asanas.
Asanas are those postures, particularly in a sitting
condition, which lead to physical and mental stability
and a sense of well-being.
Characteristics of Asana
➢Stable.
➢Comfortable.
➢Stillness of mind.
➢Sense of well-being.
➢Effortlessness.
➢Absence of tension.
➢Minimum muscular activity.
➢The absence of thought processes by
contemplating on the infinite are the
characteristics of asana.
Aims and objective of asana outcome of asana
➢Equilibrium.
➢Balance.
➢Mastery over body organs.
➢Perfect health.
➢Harmony.
➢Prepare for meditation.
➢Mastery over the mind.
Classification Of Asanas
By the mode of performing yoga asana
• Dynamic Asana
• Static asana

Dynamic Asanas
Dynamic asanas bring transformation in the
structure of the body. As the name implies, the
characteristics of this system of Yogasanas are speed
and repetition.
Dynamic asanas involve the articulation of spine:
forward, backward lateral as well as twist.
While the physical exercises (non-Yogic) are effective
on muscular, circulatory as well as respiratory
systems they also have an effect on the nervous and
glandular systems.
The Dynamic Yogasanas stimulate energy. This
energy combats laziness by shattering Tamas and
gives rise to Rajas (activity). This particular system is
recommended for children as well as people who are
lethargic.

Static Asanas
The aim of this system is to develop an inner
awareness and unfold the higher levels of
consciousness.
This system is characterized by continuity in
movement (without jerks), slowness and
maintenance of posture.
This results in strength and forbearance-Titiksa.
There is a proportionate growth of the body resulting
in deep relaxation and energy conservation, leading
to a sense of freshness.
This process cultures the nerves which lead to
calmness.

Classification of yoga asana

By effect of asana on anatomy-physiology.
➢Cultural or corrective asana.
 ➢Relaxative asana.
➢Meditative Asana.

Cultural asana
Bring out changes in the body by correcting postural
defects, corrects disturbed function of various
systems, improper muscle tone and also cultivate
correct mental attitude.
This group contains by far the largest number of
asanas

The cultural asanas can be divided into seven groups:

➢Dynamic sequences - such as the sun salutation.
➢Inverted postures - such as the headstand.
➢Forward bending postures - such as the sitting
forward bend Paschimottanasana.
➢Backward bending postures - such as the cobra,
locust, or bow poses.
➢Twisting postures - such as the half spinal twist.
➢Side wards bending postures - such as the triangle
pose.
➢Standing postures including balancing poses -
such as the tree pose.
Asanas for Relaxation
The asanas for relaxation are designed in a way that
there is no need to contract any muscle. It is
important to practice them exactly, so your body can
come to a deep relaxation; it is not just lying on the
floor.

There are three primary relaxation postures:

1. Savasana or corpse pose
2. Abdominal relaxation pose
3. Garbhasana or child's pose

Meditative Asana
These are cross-legged sitting postures which allow
you to sit upright and relaxed for a longer time. They
provide a stable seat for meditation without moving
any part of your body. This is important if you are
practicing meditation or pranayama. These postures
increase concentration power and help in meditation.
1. Padmasana or lotus
2. Siddhasana or adept's pose
3. Swastikasana or locked-ankles pose
4. Sukhasana or easy pose
 Pranayama, Meditation, Yogic Kriyas
and its Benefits
What exactly is pranayama?
Pranayama is the ancient practice of controlling your
breath. You control the timing, duration, and
frequency of every breath and hold.
The goal of pranayama is to connect your body and
mind. It also supplies your body with oxygen while
removing toxins. This is meant to provide healing
physiological benefits.

What are the benefits according to science?

The benefits of pranayama have been extensively
researched.
According to scientific studies, pranayama may
benefit your health in a variety of different ways.
Let’s look at seven of these benefits in more detail.
1. Decreases stress
In a 2013 study Trusted Source, pranayama reduced
perceived stress levels in healthy young adults. The
researchers speculated that pranayama calms the
nervous system, which improves your stress response.
Another 2013 study Trusted Source found similar
benefits. Individuals who practiced pranayama
experienced less anxiety before taking a test.
The authors of the study linked this effect to the
increased oxygen uptake during pranayama.
Oxygen is energy for your vital organs, including
your brain and nerves.
2. Improves sleep quality
The stress-relieving effects of pranayama may also
help you sleep.
In clinical studies Trusted Source, a technique known
as Bhramari pranayama was shown to slow down
breathing and heart rate when practiced for 5
minutes. This may help calm your body for sleep.
According to a 2019 study, pranayama also improves
sleep quality in people with obstructive sleep apnea.
Additionally, the study found that practicing
pranayama decreased snoring and daytime
sleepiness, suggesting benefits for better quality rest.
3. Increases mindfulness
For many of us, breathing is automatic. We do it
without giving it much thought at all.
But during pranayama, you need to be aware of
your breathing and how it feels. You also practice
focusing on the present moment, instead of the past
or future. This is known as mindfulness.
In a 2017 study Trusted Source, students who
practiced pranayama displayed higher levels of
mindfulness than those who didn’t. The same
students also showed better levels of emotional
regulation. This was associated with the calming
effect of pranayama, which supports your ability to
be more mindful.
The researchers also mentioned that pranayama
helps remove carbon dioxide and raises oxygen
concentration, which fuels brain cells. This may
contribute to mindfulness by improving focus and
concentration.
 Yoga for Concentration
Yoga for Concentration and Related Asanas
➢Yoga works on changing our internal make-up.
➢According to a recent study conducted at the
university of Ellinois at Urbana, Champaign,
practicing
➢Yoga daily for 20 minutes can improve brain
function and actually focus better on daily task
at hand.
➢Yoga helps to improve concentration and focus
by calming the mind and getting rid of
distracting thoughts.
➢Here are 5 easiest effective Yoga asanas you need
to try to boost concept rating and jump start your
brain.

• Tadasana (Mountain pose)

• Vrikshasana (Trace pose)
• Savasana (Corpse pose)
• Padmasana (Lotus pose)
• Bhramari Pranayama

Tadasana (Mountain Pose)

 ➢This asana is considered as base or the mother of
all asanas, from within the other asanas emerge.
➢Tadasana increases the levels of oxygen in the
spinal cord and frontal part of the brain.
➢It improves concentration and boosts energy.

Word Meaning of Tadasana

➢‘Tada’ is Sanskrit word, which meaning is ‘palm

tree’, another meaning is mountain and meaning
of asana is posture or ‘seal’ so this asana is called
Tadasana.
➢According to Ashtang Yoga, Tadasana has been
said as beginning and ending asana of Surya
Namaskar.

Sukhasana

➢It is also known as easy sitting pose.

➢It is one of the simplest pose for meditation suited
for all beginners.
 ➢Sukhasana comes from the Sanskrit work
‘Sukham' which can mean ‘comfort’, 'easy’,
‘joyful’.
➢It can be done by all age group of People.

Shashankasana

➢The Sanskrit home for Hare pose is

Shashankasana. The meaning of ‘Shashank’ is
moon.
➢Shashank itself is made up of two words ‘shash’
meaning ‘hare, and ‘ank’ meaning ‘lap’.
➢The Shashankasana pose is said to benefit the
practitioners by helping in calming the nerves
and providing a feeling of tranquillity.
➢The Shashanksaha is similar to a sitting here. It
has derived its name from here.

Padmasana (Lotus Pose)

 Word Meaning of Padmasana

➢Padmasana is a Sanskrit word which means "lotus

flower" so it's also known as the "Lotus pose".
➢It is so called because of the lotus- like formation
which made by our legs during this asana.
➢Another name of Padmasana is "kamalasan".
The word Kamal is a Hindi word which means a
lotus flower.
➢It is a yogic exercise in which one crosses the legs
while maintaining a straight posture.
➢It is an important position for meditation.

Yog Nindra

➢A yoga routine provides deep restoration to your

body and the mind.
➢It's ideal to end your yoga sequence with yoga
nidra (yogic sleep) In yoga nidra, we consciously
take our attention to different parts of the body
and relax them.
➢Simply described as effortless relaxation, yoga
nidra is an essential end to any yoga pose
 sequence. Yoga postures 'warm up' the body;
yoga nidra ‘cools it down'.
➢Yoga practices increase the energy levels in the
body.
➢Yoga Nidra helps conserve and consolidate this
energy and relax the entire system, preparing it
for pranayama and meditation.
 Conclusion

Yoga is now being promoted widely over the world.

Its practises are performed by many people of the
world. Yoga is generally performed during the
sunrise which gives the person a very energetic and
calm morning. It helps the body to retain all the
positivity and throw out all the negative aura from
them.
 Bibliography

Help from Internet

➢https://www.youtube.com/
➢https://www.wikipedia.org/

Following Links have been used in the completion of

this project.
➢Health and Physical Education – XII

Siddhant Kumar Sahu

XII-A