Bishop Conrad Senior

Secondary school
Bareilly, UP

P hy s i c a l
E d u c at i o n
YOGA IN DAILY LIFE

Submitted by: Kushagra Sharma

Class: XII ‘A’

Submitted to: Mr. Ajay Selvester Sir

( Physical Education Instructor)
 Certificate
This is to certify that Kushagra Sharma of class
XII A has successfull complete the project on
the topic YOGA under the guidance of Mr. Ajay
Selvester Sir during the year 2022-23 in the
partial fulfilment of the Physical Education
practical examination conducted by the CBSE

SIGN. OF EXTERNAL EXAMINER

SIGH OF TEACHER
ACKNOWLEDGEMENT

I would like to express my immense

gratitude to my physics teacher
Mr.Ajay Selvester Sir for the help and
guidance he provided for completing
this project.

I also thank my parents who gave

their ideas and inputs in making this
project. Most of all I thank our school
management, for providing us the
facilities and opportunity to do this
project.
 O m Sa ha Navavat u
S a h a N a u B h u n a kt u
S a h aV i ry a K a rv av- H a i
Te-Jasvi Navadhitam-Astu MaVidvisav-Hai
⽇ ⽇ ⽇
OmSanti santi santi O M Paramatma, protect
andblessus.
Give us strengthto cometothe endofthe path,
To eternal knowledge,
Helpussothatwedonotturnagainstoneanother,
andeternallyunitedcontinueonthepathtogether. O
MPeacePeacePeace-Swami
Maheshwarananda

Yoga is a traditional method of meditation deve l

oped by the saints of ancient India. They pr
acticed yoga as an effective method of co
ntrolling their mind and bodily activities. Yoga in
Daily Life is a system of practice consisting of
eight levels of development in the areas of phy
sical, mental, social and spiritual health.
When the body is physically healthy, the mind is cl
ear, focused and stress is under control. This g
ives the space to connect with loved ones and m
aintain socially healthy relationships. When you are
healthy you are in touch with your inner Self, with
others and your surroundings on a much deeper
level, which adds to your spiritual health.
Yoga increases the flexibility of the spine, i
mproves body’s physical condition and he
ightened awareness to the importance of rel
axation. It has be en emphasized that each exer
cise be practiced slowly, coordinating move
ment with the breath, pausing motionless in each
position and always with full concentration.
Yoga teaches you to focus on breathing while you h
old the poses. This attention to breath is calming it
dissolves stress and anxiety. Yoga can help cur
e Insomnia, as regular yoga practice leads to bette
r and deeper sleep. Yoga can help fight fatigue
and maintain your energy throughout the day. Yog
a is an effective treatment for a variety of autoimm
une diseases because it can reduce the symptoms
these diseases often cause, such as stiffness, m
alaise, fatigue, and weakness. Even children can
benefit from yoga. Those with attention defic
it disorder and hyperactivity can learn to relax
and get control by using yoga breathing and yo
ga asana. Yoga has been used to help h eal victi
ms of torture or other trauma. Because yoga is a f
orm of meditation, it results in a sense of inner peac
e and purpose, which has far- reaching health benef
its.
 To live in harmony with oneself and t
he environment is the wish of every human. H
owever, in modern times greater physical an
d emotional demands are constantly placed up
on many areas of life. The result: more and mo
re people suffer from physical and mental tens
ion such as stress, anxiety, insomnia, and there
is an imbalance in physical activity and proper
exercise.
This why of methods and techniques for t
he attainment and improvement of health, as w
ell as physical, mental and spiritual har
monies, are of great importance, and it is exa
ctly in this respect that “Yoga in Daily Life” com
prehensively offers an aid to help one’s self.
Throughout the many years that I have been
a ctive in western countries, I have become
familiar with the modern lifestyle and the p
hysical and psychological problems faced by t
he people of today. The knowledge and experie
nce I gained led me to develop the system of
“Yoga in
Daily Life” . It is systematic and g
raduated, integrating all areas of life and off
ering something valuable for each phase of life.
Regardless of age or physical constitution, this
system opens the classical path of Yoga to
all. In developing this system to accom
modate the needs of today’s people, much
consideration was given to the conditio
ns within modern society, without losing t
he originality and effect of the ancient teaching
s.
The word “Yoga” originates from Sanskrit a
nd means “to join, to unite” . Yoga exercises h
ave a holisti c effect and bring body, mind, co
nsciousness and soul into balance. In this way
Yoga assists us in coping with everyday dema
nds, problems and worries. Yoga helps
to develop a greater understanding of our
self, the purpose of life and our relationshi
p to Go d. On the spiritual path, Yoga leads
us to supreme knowledge and eternal bliss in
the union of the individual Self with the univers
al Self. Yoga is that supreme, cosmic principle.
It is the light of life, the universal creative co
nsciousness that is always awake and never s
leeps; that always was, always is, and always w
ill be.
Many thousands of years ago in India, Rishis
(wise men and saints) explored nature and the c
osmos in their meditations. They discovered th
e laws of the material and spiritual realms an
d gained an insight into the connections wit
hin the universe. They investigated the cos
mic laws, the laws of nature and the elem
ents, life on earth and the powers and energi
es at work in the universe - both in the ext
ernal world as well as on a spiritual level. T
he unity of matter and energy, the origin of the
universe and the effects of the elementa
ry powers have been described and explained
in the Vedas. Much of this knowledge
has been rediscovered and confirmed by
modern science.
T hese a re ex pe r ie nces a nd i ns ig hts a fa r-
reaching and comprehensive system
known as Yoga origin ated and gave
us valuable, practical instructions for the c
body, breath, oncentration, relaxation and
meditation. The practices that this book
offers have therefore already proven th
emselves over thousands of years and have be
en found to be helpful by millions of people.
T he system “Yoga in Daily Life” is
taught worldwide in Yoga Centers, Adult E
ducation
Centers, Health Institutions, Fitness and
Sports Clubs, Rehabilitation Centers and Health R
esorts.
It is suitable for all age groups - it requires n
o “acrobatic” skills and also provides the unfit, as
well as handicapped, ill and convalescent peop
le, the possibility of practicing Yoga.
The name itself indicates that Yoga can be a
nd should be used “in Daily Life” .
The exercise levels were worked out in con s
ultation with doctors and physiotherapists a
nd can therefore with observation of the st
ated rules and precautions be practiced ind
ependently at home by anyone. “Yoga in Daily
Life” is a holistic system, which means it tak
es into consideration not only the physica
l, but also the mental and spiritual aspects.
Positive
Thinking, perseverance, discipline, ori
entation towards the supreme, prayer as well as
kindness and understanding form the way to S
elf-Knowledge and Self-Realization.
 • Physical Health
• Mental Health
• Social Health
• Spiritual Health
• Self- Realization or realization of the
Divine within us these goals are attained by:
o Love andhelpfor allivingbeings
o Respectforlife,protection ofnature
andthe environment
o Apeacefulstate ofmind
o Fulvegetariandiet
o Purethoughts andpositivelifestyle
o Physical, mentalandspiritualpractices
o Toleranceforalnations, cultures andreligions
 The health of the body is of fundamental importance in life. A
s the Swiss-born Physician, Paracelsus, very correctly said, “Hea
lth isn't everything, but without health everything is nothing” . To
pr eserve and restore health there are physical exercises (Asana
s), breath exercises (Pranayama) and relaxation technique
s.
Within “Yoga in Daily Life” the classic Asanas and Pranayamas ar
e divided into an eight-level system, beginning with “Sarv
aHitaAsanas” ( meaning, “ Exercises that are good for everyo
ne”) . Seven other parts follow this preparatory level and lead pr
ogressively through the practice of Asanas and Pranayam
as. Several special programs have been developed from the b
asic exercises: “Yoga for Back Pain” , “Yoga for Joints”, “Yog
a for Seniors”, “Yoga for Managers” and “Yoga for Children” .
To maintain good health, other valuable exercises within
“Yoga in Daily Life” are the purification techniques of Hatha Y
oga. These involve Deep
Relaxation (Yoga Nidra), Concentration Exercises ( e . g . Trataka)
as well as Mudras and Bandhas (special Yoga techniques).
An even greater factor in the maintenance of good health is the f
ood we eat. What we eat influences both our body and psyche - ou
r habits and qualities. In short, the food we eat has an effect upo
n our whole being. Food is the source of our physical ener
gy and vitality. Balanced and healthy foods include: grains, vegeta
bles, pulses, fruit, nuts, milk and milk products, as well as honey, s
prouts, salads, se eds, herbs and spices - either raw or freshly c
ooked. Foods to be avoided are old, reheated or denatured f
oods, meat (including all meat products and fish) and eggs. It is al
so best to avoid alcohol, nicotine and drugs as these rapidly destr
oy our health.
 In general, we are led through life by the mind and senses, r
ather than having these under our control. However, to g
ain control of the mind, we must first place it under i
nner analysis and puri fy it. Negative thoughts and fe
ars create an imbalance in our nervous system and thr
ough this our physical function. This is the cause of ma
ny illnesses and sorrows. Clarity of thought, inner Fre
edom, contentment and a healthy self-confidence are the
basis for mental wellbeing. That is why we strive
to gradually overcome our negative qualities and thought
s and aim to develop positive thoughts and behavior.
“Yoga in Daily Life” offers numerous methods to attain
mental wellbeing: Mantra practice, the observance of
ethical principles, the keeping of good company and the
study of inspiring texts to purify and free the mind. An i
mportant tool in self-investigation and self-knowledge
is the technique of “Self-Inquiry Meditation”, a
step-by-step meditation technique of Self- Analysis. In t
his meditation practice we come into contact with our
subconscious, the source of our desires, co
mplexes, behavioral patterns and prejudices. The pr
actice guides us to become acquainted with our own n
ature - as we are and why we are so - and then beyond se
lf-acceptance to Self-Realization. This technique ena
bles us to overcome negative qualities and habits and
helps us to better manage life’s problems.
 The term asana means sitting in a particular p
osture, which is comfortable and which could be
maintained steadily for long time.
Asana gives stability and comfort, both at
physical and mental level.
There may be variations in the techniques of some
of theasanas depending upon the following yoga i
nstitutions.
Asana may broadly be classified into three
categories:

(a) Cultural or Correctiveasana

(b) Meditativeasana
(c) Relaxativeasana

Tadasana
Tada in Sanskrit means 'palm tree'.
This is called Tadasana because in t
his asana the student stands
straight like a palm tree. Hence, it
has been namedTadasana .
Let us perform Tadasana by fo
llowing the steps given below:
1. Stand erect, feet together, hands by t
he side of the thighs. Keep the back
straight and gaze in front.
2. Stretch the arms upward, keep t
hem straight and parallel with each
other in vertical position, with the
palms facing inward.
3. Slowly raise the heels as much as
you can and stand on toes. Stretch
body up as much as possible.
Maintain the position for 5 - 1 0 seconds.
4. To come back, bring the heels on t
he floor first. Slowly bring down the h
ands by the side of the thighs and
relax.
Ardha-Matsyendrasana
In Sanskrit, ‘ardh’ means ‘half’ and ‘
Matsya’ means fish. It is also called the
pose of the half-lord of fishes. In this
posture, the spine is bent in half because
it is very difficult to bend completely. The
name Ardha-Matsyendrasana of this a
sana is derived from the name of M
atsyendranath, the founder of Yoga.

Let us perform Ardha-Matsyendrasana by

following the steps given below:
1) Sit with your legs extended in front of
you. Keep both the feet together, the s
pine should be straigh.
2) In this bend the left leg and keep the l
eft heel close to the right foot, and bend t
he right knee and place right foot on the g
round. If it is difficult to bend, then you c
an keep it straight.

3)Keep the right foot in front of you above

the left knee.
4)The left knee should remain close to the
chest.
5)Keep the left hand on the right knee and
keep the right hand behind.
6)Look from the top of the right arm while
turning the neck, arm and waist from the
right side.
7)Keep in mind that the spine should be
straight.
8)Maintain this state and take long, deep
normal breaths.
9)While exhaling, first release the right h
and, then the waist, chest and leave the ne
ck loose. T hen s itcomfortably st raight.
10)Staying on one side for 30 seconds do
it with the other leg.
11)Repeat the same process from the
other side as well.
12)Exhale and come back to the front.
Pawanmuktasana
Pawanmuktasana is also called in English
(Gas release pose). Pawanmuktasana
means to release the wind or gas. Due to
this posture, the air trapped in the
stomach and constipation is easily
removed and due to pressure on the
stomach, the circulation of blood
increases towards the heart andlungs.
The heart gets strength and the
puffinessinthe lungs increases. It cures
diseases like shortness of breath, cough,
asthma. The hair also becomes strong
and the body remains fit and healthy.

Let us perform Pawanmuktasana by

following the steps given below:
1)Lie down on your back in this posture.
Kee p both the l s str a ight .
2 )Breath eslow elyg!R aise t he legs and bring
them towards your chest by bending the
knees, at this time the thighs should touch
the stomach.
3)Clasp the fingers of both the hands
together and hold the knees with them.
4)While inhaling, lift your head and touch
your knee with your chin or nose. But
while applying the nostrils from the knees,
exhale the breath.
5) As long as you wait, remain in the same
position from 10 to 30 seconds. Gradually
that time can reach even 2 minutes.
6)Exhale slowly and come back.
7)For practice, this asana can be done
alternately.

Paschimotanasana
Paschimottanasana is the posture when
we sit and bend forward. It is the 5th
mudra out of the 12 postures of Hatha
Yoga. The word Paschimottanasana is
made up of the words ‘Paschim’ (West)
meaning back, ‘Uttan’ meaning fast
stretch and ‘asana’ meaning posture. This
asan a com pletely stretches the back part
of t he bo dy

Let us perform Paschimottanasana by

following the steps given below:
1)Paschimottanasana is done in a sitting
o se .
)Int his, spread your legs straight,
connecting and stretching them in front of
y ou. K eep both the feet towards the
ce il ing
3) While inhaling, pull both your hands
upwards, as straight as possible.
4) Leaning forward while exhaling.

5)With your hands, hold the toes of the

feet, keep in mind that while bending
forward, the knees should not rise from
the ground and the elbows should remain
on t h e ground .
6 T) ake care h tat while sitting, the spine
straight and the head is on the knees.
Many people find it beneficial that it
eliminates the flesh from below, so that
th ere is a t wi s t in t h e spi ne .
7 )Keep n o rmal bre at hi ng ,s tay in thi
position for 30 seconds to 1 minute.
8)While inhaling, move both your hands
over the head and lift the head, neck and
waist part upwards and come to the
sitting position.

Dhanurasana
Dhanurasana gets its name from the
sanskrit word ‘dhanura’ which means a
Bow and ‘asana’ which means pose. It is
one of the basic Hatya Yoga asanas. This
asana attain the meditation
and strengths body.
Let us perform Dhanurasana by following
t h e s tep sg i ven b e l ow:
1 )Lie flat onyou rs t omach, with your arm
placed beside your body and feet hip-
sw idth a p art.
2) N ow ,g ently fold your knees and try to
place your ankles on your buttocks.
3) Hold your ankles with your hands.
4) Try to lift your thighs and chest off the
ground as high as possible.
5) Now try to maintain this position for
about 30–60 seconds.
6) To get out of the posture, leave your
ankles and lay straight .

Halasana
It is the best asana which helps to
improve the body postrure.

Let us perform Halasana by following the ste

ps given below:
1)Lie on your back with your arms, next to
your body and palms pressing on to the fl
oor.
2)As you inhale lift your legs to 90 degree.
3)As you exhale, roll your pelvis off the
floor, moving you legs back to wards your
head.
4)Position your hands on your lower back f
or support.

Bhujangasana
It is called Bhujangasana because the
s hape of the body looks like that of a
puffedup snake. In English it is also called
‘Cobra’ pose. This asana is a part of Surya
Namaskar posture.

Let us perform Bhujangasana by

following the steps given below:

1)Lie down on your stomach by lying a

mat on a flat ground.
2 ) Give maximum stretch to the back by
joining both the legs together.
3)Bring both the hands to the right-left
side of the face.
4)The fingers are facing ground and t
ogether.
5)Bend both the hands at the elbows and
keep them down on the armpits.
6)While inhaling, lift the part up to the
chest, torso and abdomen.
7)Stretch the head and neck also upwards.
8)Exhale and come back to the previous
position.
9)First put the torso then the forehead on
the ground.
10)Breathing can become normal after
staying for a long time.
11)This asana can be done from 30
seconds to 3 minutes.

Matsyasana
In Sanskrit, Matsya means 'fish'. In final p o
sture of this asana , the body takes shape of
a floating fish. The folded legs resemble the
tai l of a f is h, he nce, it is cal led
Matsyasana . This asana should be p
erformed under the supervision of an expert.
Let us performMatsyasana by following the ste
ps given below:
1. Sit inPadmasana .
2. Lie on the back with support of the elbows.
3 . Lift the neck and chest slightly up; the
back should be arched and raised from the
ground.
4. Bend the head backward and place the c
rown of the head on floor.
5. Make hooks with the index fingers of both
hands; and clasp the big toes with hooks of
opposite hands.
6. Maintain the position for 10- 15 seconds or
as long as comfortable.
7 . To come back, release the toes; p lace
hands on the ground; raise head up with the s
upport of hands. Sit with the help of the
e lbows.

Shalabhasana
While doing Shalabhasana the body
posture is like the insect locust. That is
why, it is called Shalabhasana.

Let us perform Shalabhasana by

following the steps given below:
1)Lie on your stomach and place both
 ou r h ands o n t he b o tto m of t he thighs.
K)e ep the c hin ont he g rou nd
3)Now raise both the legs slowly without
bending them.
4)Remain in this position for a few
moments according to your capacity.
5)Slowly bring the legs down and come
back to the original position.
6)Inhale while lying on the ground and
in hale while r ai s in t he le s.
7 )W hile br inging t e leg s o wn, exhale
Repeat this asana for five times

Gomukhasana
The shape of the body appears similar to
that of a cow, hence it is called
Gomukhasana. In English it is called the C
ow Face Pose. ‘Go’ also means 'light'. He
nce Gomukh also means inner light or hea
d light.

Let us perform Gomukhasana by

following the steps given below:
1)Sit in the position of Sukhasana and k
eep the heel of the left foot close to the ri
ght buttocks.
2)Bend the right leg while doing it above t
he left thigh, in such a way that the knee
of the right leg is on the knee of the left l
eg.
3)They should be on each other and the
heel and toe part should touch the buttock.
4)Fold the left hand behind the back and
move the palms upwards.
5)Raise the right hand on the right arm a
nd while turning it backwards, bind the
hands together by bending the elbows.
6)Slowly pull both the hands in your
direction. Keep your bent right hand
upwards as per your capacity.
7)Keep your body straight and your eyes f
acing forward.
8)Keep breathing under control and stay i
n this state for about 3 0 seconds or
remain in same pose as far as possible.
9)At the end, while exhaling slowly,
gradually again sit in the position of
Sukhasana.
10)Do it by changing legs also.
References
Paramhans Swami Maheshwarananda. Yoga in D
aily Life - The System.

Vienna: IberaVerlag/ European University Press;

2000 .

Wood C. Mood change and perceptions of vitality: a

comparison of the effects of relaxation,
visualisation and yoga. J R Soc Med
1993 May; 86(5): 254-8.

Jella SA, Shannahoff-Khalsa DS. The effects of u

nilateral nostril breathing on cognitive
performance. Int J Neurosci 1993 Nov;
73(1-2): 61-8.

Telles S, Nagarathna R, Nagendra HR. Breathing

t hrough a
particular nostril can alter metabolism and
autonomic activities.

Indian J PhysiolPharmacol (India) 1994 Apr;

38(2): 133-7. Swami Sivananda 1999
The Divine Life Society P.O.
Shivanandanagar—249 192 Distt. TehriGarhwal, Uttar Pr
adesh, Himalayas, India.

NCERT “Yoga In Daily Life” Book.