HEALTH

EDUCATION
PROJECT

BY A.S.R.S.S SNIGDHA
CLASS XIIA2
 WHAT IS HEALTH EDUCATION?
health education may involve the
communication of information, and
development of skills which demonstrates the
political feasibility and organizational
possibilities of various forms of action to
address social, economic and environmental
determinants of health.

One of the most effective ways of improving

health is YOGA.
 YOGA
Yoga is an ancient practice that builds
strength and awareness and brings
together the mind and body. It includes
breathing exercises, meditation and
asanas or poses that stretch and flex
various muscle groups. These asanas are
designed to encourage relaxation and
reduce stress.
The importance of yoga cannot be
stressed enough. There are different
kinds of yoga practices. There are
beginner classes in every style, and the
modifications in every yoga pose make it
possible for anyone to start. So whether
you have a sedentary lifestyle or you’re a
professional athlete, size and fitness
levels do not matter.
There are many advantages of yoga.
Practising yoga is said to come with many
physical and psychological wellness
benefits. Read on to know more
about yoga and its benefits.
Physical Health Benefits
The relaxation techniques used in yoga
can reduce chronic pain, such as lower
back pain, arthritis, headaches and
carpal tunnel syndrome. Yoga also helps
lower blood pressure and reduce
insomnia. Other physical benefits of
yoga include:
 Prevents Heart Diseases - Practising

yoga may help improve your heart

health and reduce several risk factors
for various coronary heart diseases.
Regular yoga practice can lower blood
pressure, pulse rate, BMI, cholesterol
levels, and circulatory strain. Yoga
also improves vascular well-being by
diminishing changes in the veins that
add to coronary illness.
 Reduces Chronic Pain -Several

researches and studies suggest that

practising yoga can help reduce many
types of chronic pain in conditions
like carpal tunnel syndrome and
osteoarthritis. It is claimed to be
better than exercise-based for lower
back pains, as well.
 Improves Flexibility and Balance
- Through the use of specific asanas
or poses yoga can help increase the
flexibility of your body. Regular yoga
practice helps improve balance and
mobility in older individuals.
 Increases muscle strength - Yoga is
an excellent addition to your exercise
routine for its strength-building
benefits. There are specific poses or
asanas in yoga that are designed to
increase strength and build muscle.
By practising yoga regularly, you can
experience a significant increase in
upper body strength and endurance.
It also aids in weight loss and
decreases body fat percentage.
 Improves respiration - Yogic
breathing, also known as Pranayama,
is a practice that focuses on
controlling your breathing through
various breathing exercises and
techniques. It helps increase the vital
capacity of the lungs and keeps
asthma and other lung diseases at
bay.
Mental Health Benefits
Apart from physical benefits, the
incorporation of meditation and
breathing yoga practices can help
improve your mental well-being.
Practising yoga regularly can create
mental clarity and calmness, increase
awareness, relieve chronic stress, relax
your mind and dramatically improve your
concentration. Some of the other yoga
benefits for your mental health are listed
below:

 Reduces stress - If you are

wondering how to reduce stress, yoga
is the answer. It is a well-known fact
that yoga promotes relaxation, and
hence you can turn to yoga for stress
relief. Once you start practising yoga
regularly, you can find a significant
decrease in the secretion of cortisol,
the primary hormone responsible for
stress. It leads to an improved
quality of life and mental health.
 Relieves anxiety - Many people feel
on edge every now and then. Yoga
can help you cope with feelings of
anxiety and fear. Yoga is also proven
to help reduce anxiety and Post-
Traumatic Stress Disorder (PTSD).
 Fights depression - Yoga is an
effective treatment for depression.
Several studies have found that it
acts as an anti-depressant due to its
ability to decrease levels of cortisol,
the stress hormone.
 Promotes sleep quality
- Incorporating yoga into your daily
routine will enhance your sleep
quality as it increases the secretion
of melatonin, a hormone responsible
for regulating sleep and wakefulness.
As a result, you will fall asleep faster,
sleep for longer and feel well-rested
in the morning.
 Stimulates brain function - As per
a few studies, regular yoga practice
can improve your mind’s capacity
and lift vitality levels. It also
enhances the speed and precision of
working memory, mental
adaptability, task exchanging, and
data review capabilities.
DIFFERENT TYPES OF
YOGA
Hatha Yoga

The Sanskrit word Hatha means

“force.” Therefore, hatha yoga
restores the balance of the body.
This type of yoga works on the
harmony between the chakras and
energy points. The chakras are
vortexes of energy or the points in
our body where the energy lies
concentrated. They are present in
seven different locations in the
body and connect to specific
organs and glands.
Hatha yoga comprises many
physical postures and positions
that balance the body and mind.
Different types of yoga by various
schools and teachers have certain
fundamental commonalities.
Research shows that Hatha yoga
helps us destress, stay physically
fit and agile, and make us look
younger. In addition, Hatha yoga
purifies and heals our system.
Also, sustained practice leads to
weight loss and toned muscles.
The different types of yoga
forms borne out of hatha yoga
are:
Ashtanga Yoga

Ashtanga yoga is a direct offshoot

of sage Patanjali’s Yoga Sutras.
Famous as the yoga form for
weight loss, the ashtanga word is a
derivative of the word eight in
Sanskrit. 
Ashtanga yoga has eight pillars:
Principles, personal discipline,
asana and postures, pranayama,
withdrawal, concentration,
meditation and salvation.   

Some of the common different

types of asanas practiced in
ashtanga yoga are:
 Padmasana
 Simhasan
 The Butterfly
 Kapalbhati pranayama
 Anulom vilom pranayama
 Surya bhedi pranayama
 Chandra bhedi pranayama
If you are looking for yoga for
anxiety and stress relief, upper
back pain, lower back pain, or fat
loss, ashtanga would be the best
for you.
Vinyasa Yoga

This form of yoga is also called

“flow” yoga. The word “Vinyasa”
has two parts, with Vi meaning
variation and Nyasa meaning
within prescribed limits.
Vinyasa yoga incorporates
movement and breathing
techniques. It creates a flow of
postures with controlled breathing
replicating the flow of life. For
example, Vinyasa yogis initiate the
flow with a child’s pose and
terminate the flow with the death
pose (the savasana). The
transitions into each posture
reflect the movement through life.
Meditation is a part of advanced
vinyasa yoga practices, making the
form more mindful.
For a beginner in vinyasa yoga,
the ideal sequence would be:
 Plank pose (Kumbhakasana)
 Knees-Chest-Chin Pose
(Ashtanga Namaskara)
 Cobra pose (Bhujangasana)
 Downward-Facing Dog pose
(Adho Mukha Svanasana)
Vinyasa yoga is a good choice for
the ones who like high-intensity
exercises. In addition, Vinyasa
yoga is ideal for anxiety,
depression, blood pressure and
sleep.
Kundalini Yoga

Also known as the “yoga of

awareness,” kundalini yoga
includes repetitive poses.
Kundalini yoga awakens the latent
kundalini Shakti. This spiritual
energy resides at the base of the
spine. Yogis believe that Kundalini
Shakti is like a coiled snake,
unaroused at the base of the spine.
Therefore, the active energy moves
up the spine and contributes to
your spiritual well-being.
Kundalini yoga is also suitable for
stress, anxiety, depression and
better cognitive function.
Movements begin with a chant,
followed by pranayama, the act of
controlled and precise breathing.
Then comes kriya, a set of
postures or mudras (specific hand
positioning). Then one performs
pranayama, chanting, and
meditation.
Jal neti kriya is a cleansing
technique that helps remove
mucus and other blockages from
the nasal passage.
Iyengar Yoga
This type of yoga is quite similar to
vinyasa yoga. It gets its name from
B.K.S. Iyengar, one of the foremost
yoga teachers in the world. Iyengar
yoga is different from other types of
yoga. It focuses primarily on
posture, body alignment and
opening of the body. It also uses
props such as yoga blocks and
belts to perfect poses. 
Benefits
 Increase Flexibility
 Toned muscles
 A calmer mind
 Pain relief
 Improved posture and
alignment
 Protection from disease
 Improved breathing
 Strengthen the muscles
A study shows that Iyengar yoga
has effectively cured
musculoskeletal disorders. In this
condition, one faces severe back
and neck pain. In addition, it has
shown visible results in treating
disabilities of the spine. The
development of strength, mobility
and stability is progressive. It also
helps in curing gynaecological and
gastroenterological diseases.

Aerial Yoga
It is suitable not only for advanced
people but also for beginners. It
helps to build toned and lean
muscles. As opposed to traditional
yoga, aerial yoga also incorporates
other exercises-all while defying
gravity. It has the goodness of yoga
and cardio exercises like swimming
or running.
In this particular yoga, a rope
suspends our body in the air, and
poses are introduced hereafter. 
Benefits
 Burns body fat
 It improves flexibility
 Cures breathing difficulties
 Provides relief from stress 
 Increases core strength
 Improves posture 
Four Main Paths of Yoga
Karma Yoga
Karma yoga is one’s path of
devotion to selfless work. In other
words, it is a yoga of action. It
signifies that one has to devote
time, energy, and effort to any
task. There should not be any
expectation of a reward or
approval. It is considered a
humbling practice as one works
not for the ego but the greater
good.

Jnana Yoga
Jnana yoga is the yoga of
intellectual knowledge and
practical wisdom. This form is all
about self-realisation through
meditative awareness. One
experiences knowledge and
develops intuitive understanding.
One learns to separate the ego
from the true Self. Jnana yoga
comprises three main stages:
 Sravana (hearing or exposing
oneself to knowledge),
 Manana (thinking and revisiting
the wisdom for enhanced
understanding),
 Nididhyasana (meditation).
Jnana yoga may not be physically
challenging, but it is one of the
most challenging forms of yoga to
practice, as it requires an open
mind.
Raja Yoga
Raja Yoga means king in Sanskrit.
Raja Yoga is also known as
‘classical yoga’, ‘king of yogis’ or
‘yoga of the mind’. It is also called
ashtanga yoga. 
The word ashtanga alludes to the
number eight, and ashtanga yoga
also comprises of eight steps:
1. Yama (Principles)
2. Niyama (Personal Discipline)
3. Asana (Positions and
Postures)
4. Pranayama (Breathing
Practices)
 5. Pratyahara (Withdrawal)
6. Dharana (Concentration)
7. Dhyan (Meditation)
8. Samadhi (Salvation)
Asanas can be practised and
polished over time to achieve
perfection. For example, some of
the common asanas practised in
ashtanga yoga are Padmasana (the
lotus pose), Simhasana (the lion
pose), Bhadrasana (the butterfly
pose, etc.).
Many breathing exercises or
pranayamas, like Kapalbhati,
Anulom Vilom, Surya Bhedi,
Chandra Bhedi, etc., make it
suitable to combat day to day
stress. Raja yoga is perfect for you
if you want yoga for anxiety, stress
relief, or back pain.
Bhakti Yoga
Bhakti comes from bhaj, which
means to worship or love God.
Some people consider bhakti-yoga
a way to liberate themselves from
the eternal birth and death cycle.
Treading this spiritual path helps
unite one’s soul or ‘atman’ with
Brahman or ‘true reality.’
Depending on the type of Bhakti
you choose to follow, you identify
as a particular type of devotee or
bhakt.
 Artha – distressed one
 Artharthi – one who wants
materialistic wealth
 Jijnasu – the curious one
 Jnani – the self-aware one
Different Formats of Yoga
Practices
Yoga in the modern world has
evolved and branched out into
specific practices.
Face yoga
Involves massages and exercises
that work the muscles of your face
to soften and relax them to shake
off stress, tension, and worry. This
form of yoga has become popular
in the last few years. The followers
think that this form of yoga
reverses ageing and makes you
look younger by a decade.
Yin Yoga
Yin yoga is a mix of martial arts
and yoga. This form increases
blood circulation in the joints and
improves flexibility and muscle
tone. Postures last for at least a
minute, and through practice, one
can hold the same pose for five
minutes or more. Yin yoga also
makes resourceful use of props
like blocks and blankets. It hence
is known to be practised post-
workout due to its ability to relax
the body’s joints.
Yang Yoga
Yang yoga is relatively less
experimental and mixes Hatha,
Vinyasa, and Ashtanga. This form
is more energetic than Yin Yoga. It
focuses on cultivating vigour,
endurance, easing out the tension
in the body, and building muscle
mass.
Power Yoga
Power yoga derives its roots from
ashtanga yoga. One needs to
perform Yoga postures at a much
quicker and more active pace. It
works to tone the muscles and also
enhances flexibility. 
Restorative Yoga
Restorative yoga aims to relax
completely into the various poses.
This form of yoga uses props for
body support. Guided meditation
is an integral part of restorative
yoga. The main focus of restorative
yoga lies in relaxing the nervous
system. A great form to actively
destress and calm those anxious
nerves. The idea is to hold poses
for a few minutes.
Prenatal Yoga
Prenatal yoga aims to reduce the
discomfort and pains associated
with pregnancy. Prenatal yoga
teaches some handy breathing
exercises that can be pretty helpful
during labour. Some techniques
taught in prenatal yoga can also be
part of postnatal yoga. This form
helps new mothers to lose some
weight gained during pregnancy.
Benefits of Yoga During Pregnancy
Endurance of pelvic muscles
needed for childbirth
Decreased lower back pain,
nausea, and headaches
Controls shortness of breath
Improves sleep quality
Relieves overall stress
 CONCLUSION
There are different types of yoga for
everyone. Find out the yoga
technique that works best for your
needs with the guidance of a
certified yoga trainer. Remember
that one cannot feel the benefits of
yoga in a short time frame. It is a
long-term commitment. Once you
get involved and regular, you will
never want to give up on yoga.
for? Pick up your yoga mat and
get going!

THANK YOU!