JAWAHAR NAVODAYA VIDYALAYA BANASKANTHA

YOGA PROJECT
2023-24

NAME : PIYUSH CHAUDHARY

CLASS : XII ( SCIENCE )

ROLL NO :

TOPIC : YOG-ASANA
SUBMITTED : MR.BHARGAV DAVE
1 ) Tadasana :
What is Tadasana?
‘Tadasana’ is a Sanskrit term made up of two words where ‘tada’ implies
‘palm’ or ‘mountain’ and ‘asana’ signifies ‘posture’ or ‘seat’.
How To Do Tadasana?
 Stand upright, keeping a distance of 2 inches between your feet
 Inhale and lift your arms in front, levelling up to your shoulders
 Lock the fingers of both hands together and then slowly rotate your wrist
outwards
 Now inhale and lift your hands above the head
 While lifting your arms, also lift your heels off the ground, balancing your
entire body weight on your toes
 Be in this position for 20 - 30 seconds or as long as you are comfortable
 Now slowly bring your heels down
 Exhale and release your fingers
 Now draw your arms down and return to the initial position

What Are The Benefits Of Tadasana?

 Enhances Your Posture
 Assist In Increasing Height
 Aids In Weight Loss
 2) Ardha Chakrasana :
What does Ardha Chakrasana mean?
The name is derived from the Sanskrit ardha, meaning “half," chakra,
meaning “wheel," and asana, meaning “pose.”
How to perform Ardha Chakrasana (Mountain Pose)?
 First, raise your hands straight and then bend backwards.
 You can also place your hands on your hips while bending backwards.
 When you are bending backwards it is important to not bend your knees.
 Try to breathe slowly while performing this asana and also hold this
position for a few seconds.
 Now while exhaling you need to come straight to your starting position.
 Repeat the above steps or 3 to 5 times.
Benefits :
 helps to cure respiratory disorders.
 stimulate abdominal organs.
 control high blood sugar level and to stimulate the pancreas.
 3 ) Katichakrasana
What is the Katichakrasana,
The name of this yoga posture, Katichakrasana, literally means rotation of
the waist.
How to do Katichakrasana
 Stand up straight with your feet together.
 As you breathe in, stretch your hands to the front, palms facing each other,
parallel to the ground.
 Checkpoint: Are your palms at shoulder-width distance from each other?
 Keep the distance between your palms constant. Do you
 feel the stretch in your lower back? Katichakrasana Yoga Pose – Standing
Spinal Twist Yoga Pose
 Breathing in, come back to the center.
 Breathing out, turn to your left and repeat the yoga posture on your left side.
 Breathing in, come back to the center.
 Repeat this yoga pose a few times on both sides and then breathing out, bring
your hands down.
Benefits of the Katichakrasana
 Good for relieving constipation
 Strengthens and improves the flexibility of the spine and waist
 Good for arm and leg muscles
 4 ) Dandasana
What does Dandasana mean?
The name comes from the Sanskrit danda which means “stick” or “staff” and
asana which means “posture” or “seat.”
How is Dandasana done?
 Sit on the ground keeping your back straight. Your legs should be stretched
in front of you. Your feet should be pointed upwards.
 Press your hips on the floor and keep your neck straight.
 Make sure that your spine is stretched comfortably.
 Place your palms next to your hips on the floor.
 Relax your legs and press your body firmly on the floor.
 Breathe deeply.
 Hold this pose for 20-30 seconds.
 Repeat this pose 5-6 times, 2-3 times in a day.
Benefits :
 Improves Posture. ...
 Strengthens Back Muscle. ...
 Improves Core and Spine Strength. ...
 Improves Breathing Capacity. ...
 Stretches Shoulder and Chest. ...
 Relieves Pain and Arthritis. ...
 Improves Digestion. ...
 5) Bhadrasana :
What is Bhadrasana?
Bhadrasana is a combination of two words, Bhadra and asana. Bhadra means
firm or auspicious; thus, bhadrasana is also called the firm or auspicious
posture.
How to do it?
 Separate your feet such that your buttocks and perineum can rest flat on the
ground.
 Now, fold both legs from the knees and join both soles together.
 Try to separate the knees further, but do not strain.
 Exhale and fasten your hands over your toes.
 Inhale, pull your heels up to the perineum region (the region between the
thighs) as close as possible. This is the final position.
 Stay in this position for some time with normal breathing.2,3
Benefits :
 Develops flexibility of legs.
 Improves digestion.
 Strengthens backbone, thighs, hips and buttocks.
 Activates muladhara or root chakra.
 Eases delivery, labour during childbirth.
 Develops brain power.
 Improves focus and concentration.
 Combats fatigue.
 6 ) Padmasana :
What does Padmasana mean?
Padmasana is the Sanskrit name for a renowned yoga asana, otherwise
known as Lotus Pose.
To practice padmasana:
 Begin by sitting with the legs extended and the spine upright.
 Bend the right knee, and cradle the lower right leg to bring the foot towards
the left thigh.
 Place the outer edge of the right foot in the left hip crease with the sole facing
towards you.
 Repeat this with the left leg, bringing it on top of the right one so that the legs
are crossed.
 Once in this position, the hands can rest on the knees, with the option to form
a mudra.
Benefits :
 Relieves muscular tension
 Opens the hips
 Reduces menstrual discomfort
 Lowers blood pressure
 Improves digestion
 7 ) Vajrasana
What is the Vajrasana ?
Its name comes from the Sanskrit word vajra, which means
thunderbolt or diamond.
How to do the Vajrasana pose ?
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
Benefits :
Good for our Digestive System. ...
Relieves Low Back Pain. ...
 8 ) Utanmandukasana
What is Utanmandukasana ?
Here, “uttana” refers to “stretched up” or “upright”, “Manduka”
means “frog”, and “asana” refers to “pose”.
How to do Utanmandukasana ?
 Begin with sitting in Vajrasana keeping the toes joined.
 Spread both the knees as wide as possible placing hands between the
knees for support.
 Place the chin to the chest attaining the Jalandhara Bandha.
 Inhale, raise your right arm and bend it at the elbow to place the right
hand below the left shoulder.
 The left wrists are placed crossing over the right one behind the head.
 Hold the pose for 3-10 breaths expanding the chest fully and
lengthening arching the spine.
 Release by lifting the left arm followed by the right arm and lower them
to the knees.
 Bring your knees closer to sit in the initial pose.

Benefits :
 Enhances abdominal strength
 Strengthens leg muscles
9 ) kakasana:
How to do Kakasana ?
 Begin in a squat with your knees wide apart. Your feet may be together or
apart.
 Come onto the balls of your feet and lift your hips high. Bring your knees
toward your upper arms.
 Tilt your torso forward so that your shoulders fit between your knees.
 Firmly press your knees to your upper arms. You can balance them on your
tricepsfor Crow or tuck them closer to your armpits for Crane.
 Continue to reach your chest forward until your elbows stack over your
wrists and you feel your center of gravity shift.
 Lift your heels toward your buttocks. Your knees can either grip your outer
shoulders or balance on your triceps.
 For Crane, press your arms as straight as possible while bringing your feet
and buttocks toward each other.
 Hold for 5–10 breaths, then either release your feet to the floor.

Benefits :
 improve focus and stretch your buttocks
 Strengthens arms so they can hold your body weight.
 Strengthens core to help hold you up.
10 ) Parvatasana
How to do Parvatasana ?
Sit on the floor with legs stretched in front of you and hands kept freely
beside the body.
• Now bring your legs closer to the pelvis and cross them to form a cross-legged
pose as you do during Sukhasana or Padmasana.
• Now place the hands on your lap and then interlock the finger such that the
palms should be facing upward.
• Now breathe in and stretch your hands upward over the head keeping the fingers
interlocked.
• You can also stretch the arms upward and then bring your hands together in a
Namaste pose or Anjali Mudra.
• Now pull the torso upward, keeping your hips on the floor and feel the deep
stretch in the body.
• Stay in the pose for 30-40 seconds, while breathing normally and then release the
pose and slowly return to the starting pose.
Benefits :
 Stretches the Spine
 Strengthens and Tones the Muscles
 Improves Concentration and Focus
 11 ) Makrasana:
What is the Makrasana ?
Makra’ or ‘Nakra’ in the Sanskrit language means a ‘Crocodile’, and
‘Makrasana’ means ‘Crocodile pose.’
How to do Mukrasana ?
 Lie down on your belly.
 By creating a 45-degree angle with your thigh and calf bend your right leg.
 Your left leg should be stretched straight behind you.
 Put your left cheek on the floor and look to your right.
 Place your hands under your left cheek to create support.
 You can rest in this pose for 1 to 5 minutes while breathing deeply.
 You can repeat the same with the other leg.
Benefits :
 Helpful in curing lung disorders
 Improves digestion
 Lower back stiffness
 12 ) Uttanpadasana
What is Uttanpadasana ?
In Sanskrit “Ut” means “lift”, “tan” means “stretch”, “pad” means
“leg”, “Uttana” means “to raise”. The English name is “Raised leg pose”.
Procedure:
 Begin this pose by coming to a supine position with your back on the ground.
Both your feet and knees should be kept together and your breathing should be
normal.
 Exhale and while breathing in, slowly raise the legs to 90 degree angle from the
door without jerk. Do not raise the shoulders from the ground. Breathe
normally in the final position and hold for few seconds. The upper body, arms,
and face are to be relaxed.
 Head is kept straight and eyesight to be fixed on the raised toes.
 Arms are kept straight and eyesight to be fixed on the raised toes.
 While releasing, inhale and while exhaling slowly lower the legs back to the
supine position. Relax and breathe normally.
Benefits :
Strengthen abdominal muscles and organs.
Helpful in weight loss and reducing belly fats.
Strength your back..
 13 ) Setubandhasana
What is Setubandhasana ?
Setu – Bridge; Bandha – Bind, Lock; Asana – Pose, Posture
How to do Setu Bandhasana ?
 To begin, lie on your back.
 Fold your knees and keep your feet hip distance apart on the floor, 10-12
inches from your pelvis, with knees and ankles in a straight line.
 Keep your arms beside your body, palms facing down.
 Inhaling, slowly lift your lower back, middle back and upper back off the floor;
gently roll in the shoulders; touch the chest to the chin without bringing the
chin down, supporting your weight with your shoulders, arms and feet. Feel
your bottom firm up in this pose. Both the thighs are parallel to each other and
to the floor.
 If you wish, you could interlace the fingers and push the hands on the floor to
lift the torso a little more up, or you could support your back with your palms.
 Hold the posture for a minute or two and exhale as you gently release this yoga
pose.
Benefits :
 Strengthens the back muscles
 Relieves the tired back instantaneously
 Gives a good stretch to the chest, neck and spine
 14 ) Vipritkarniasana
What is the Vipritkarniasana ?
viparita = turned around, reversed, inverted
karani = doing, making, action
How to do Vipritkarniasana ?
 Sit on the floor facing a wall. Lower your shoulders and head to the floor, lying
on your side. Then roll onto your back and stretch your legs up the wall, with
your feet hip-distance apart or whatever distance feels comfortable.
 Adjust your position by scooting your tailbone toward the wall. It doesn’t need
to touch the wall.
 Find a comfortable position for your arms at your side, with palms turned up;
relax your arms and shoulders. Relax your legs against the wall. Release all
effort. You might feel your femurs sink into your hip sockets.
 To come out of the pose, bend your knees and roll to your side. Remain here
for a few breaths before using the strength of your arms to slowly push yourself
back up to seated.
Benefits :
Eases tension in the lower back and hamstrings, reducing muscle cramps
 15 )Saral matsyasana :
What is the Saral matsyasana ?.
The name "Saral Matsyasana" is derived from the Sanskrit words "Saral,"
meaning simple, and "Matsya," meaning fish.

Procedure
1.Begin by lying flat on your back (supine position) on a comfortable yoga mat or
any flat surface. Keep your legs extended and arms alongside your body.
2. Place your hands, palms facing down, underneath your hips. This helps in
supporting the lower back and maintaining stability during the pose.
3. Inhale deeply, pressing into your forearms and elbows, lift your chest upward.
Arch your back gently, bringing the crown of your head to the mat. Ensure that
the weight is evenly distributed across your forearms.
4. Tilt your head backward, allowing the top of your head to rest on the floor. If
comfortable, let the chest expand, opening up the throat area.
5. Maintain the position for 15-30 seconds or longer, breathing deeply and
consciously. Feel the stretch across the neck, chest, and upper back.
6. Exhale slowly and release the pose, lowering your chest and head back to the
mat. Rest in Savasana (Corpse Pose) for a few breaths to relax your entire body.
Benefits:
1.deep stretch to the muscles in the neck and throat, promoting flexibility and relieving tension.
2. expanding the chest, enhancing lung capacity, and improving respiratory function.
 16)Shavasana
Shavasana, often referred to as the "Corpse Pose," is a quintessential asana in
the practice of yoga, renowned for its profound ability to induce relaxation and
restore inner balance.
Procedure:
1. Begin by lying flat on your back on a yoga mat or any comfortable surface.
2. Keep your legs extended, arms resting gently by your sides, and palms facing
up. Allow your feet to fall naturally to the sides.
3. Close your eyes, and find a comfortable position for your head and neck.
4. Shift your focus to your breath. Inhale deeply, expanding your chest and
abdomen, and exhale slowly, releasing any tension with each breath.
5. Gradually let go of any muscular tension. Start from your toes and work your
way up to your head. Soften your facial muscles, unclench your jaw, and allow
your shoulders to sink into the mat.
Benefits :
1. ability to alleviate stress and induce a deep state of relaxation. It allows the body
and mind to unwind, promoting a sense of calm and tranquility.
2. provides a precious opportunity for the body to recuperate and restore energy
levels. It is particularly beneficial after an intense yoga session or a hectic day.
3. improves concentration and mental clarity. By calming the mind, it helps
individuals cultivate a focused and alert state.
17) Jalandharasana (Chin Lock) :
Procedure:
- Sit in a comfortable cross-legged position, such as Sukhasana (Easy Pose).
- Straighten your spine and relax your shoulders.
- Inhale deeply, lifting your chest and expanding your ribcage.
- As you exhale, drop your chin down toward your chest, allowing the back of
your neck to lengthen.
- Maintain the posture for a comfortable duration while breathing naturally.
- To release, slowly lift your head back to a neutral position.

Benefits:
- Jalandharasana helps stimulate the thyroid and parathyroid glands, promoting
hormonal balance.
- It activates the Vishuddhi Chakra (throat energy center), fostering clear
communication.
- This pose can improve the health of the cervical spine and alleviate tension in
the neck and shoulders.
- Jalandharasana is believed to have a calming effect on the mind and nervous
system.
18) Sheetali Pranayama:
Description:
Sheetali Pranayama is a cooling breathing exercise that involves inhaling through
a rolled tongue or the gaps between the teeth. The word "Sheetali" in Sanskrit
means cooling or soothing, which reflects the calming effect this practice has on
the body and mind.
Procedure:
1. Sit comfortably in a cross-legged position or on a chair with your spine straight.
2. Close your eyes and take a few deep breaths to relax.
3. Roll your tongue into a tube shape or slightly part your lips, creating a gap
between your teeth.
4. Inhale slowly and deeply through the rolled tongue or the gap between your
teeth, allowing the breath to become cool as it enters.
5. Close your mouth and exhale slowly through your nostrils.
6. Repeat this process for several breath cycles.
Benefits:
1. Pranayama has a cooling and calming effect on the nervous system
2.It helps alleviate anxiety, anger, and stress by inducing a sense of relaxation.
3. Regular practice may help regulate body temperature and cool down the body.
19) Ujjayi Pranayama:
Description:
Ujjayi Pranayama, often referred to as the "Victorious Breath" or "Ocean Breath,"
involves breathing with a slight constriction in the back of the throat, producing a
gentle sound similar to ocean waves.
Procedure:
1. Sit in a comfortable position with an erect spine and relaxed shoulders.
2. Inhale deeply through your nose, expanding your chest and diaphragm.
3. Constrict the back of your throat slightly, creating a soft hissing or ocean-like
sound as you exhale through your nose.
4. Keep both the inhalation and exhalation slow and controlled.
5. Focus on making the breath audible and feeling the breath move in and out.

**Benefits:**
1. Ujjayi Pranayama helps calm the nervous system and reduces stress.
2.The audible breath helps to anchor the mind, improving concentration and
mindfulness.
3. The controlled breathing warms the body from the inside.
 20) Breath Meditation:
Breath meditation, also known as mindfulness meditation or Vipassana, is a contemplative
practice that centers around observing and focusing on the breath. **Procedure:**
1. **Find a Quiet Space:** Choose a quiet and comfortable place where you can sit or lie
down without distractions.
2. **Comfortable Posture:** Sit in a relaxed yet alert posture, ensuring that your back is
straight. You can sit on a chair or cushion.
3. **Focus on Breath:** Close your eyes and direct your attention to your breath. Observe
the natural flow of your breath without attempting to control it.
4. **Mindful Observation:** Pay attention to the sensation of the breath as it enters and
leaves your nostrils or the rise and fall of your chest or abdomen. Notice the rhythm and
any subtle sensations associated with breathing.
5. **Maintain Presence:** As your mind inevitably wanders, gently bring it back to the
breath without judgment. This process of returning to the breath is a key aspect of
building mindfulness.
6. **Duration:** Start with shorter sessions and gradually increase the duration as you
become more comfortable with the practice. Aim for 10-20 minutes per session.
**Benefits:**
1. **Stress Reduction:** Breath meditation is known to reduce stress and promote
relaxation by calming the nervous system.
2. **Enhanced Focus and Concentration:** Regular practice improves attention and
concentration, helping you stay present in various aspects of your life.
3. **Emotional Regulation:** It fosters emotional resilience, helping individuals manage
and respond to emotions more skillfully.
**OM Dhyan:**
OM Dhyan, or OM meditation, is a practice deeply rooted in Hindu
traditions. The sound "OM" is considered a sacred and primal vibration,
representing the essence of the ultimate reality or consciousness. OM
Dhyan involves chanting or meditating on the sound of "OM" to achieve a
sense of unity and spiritual connection.
**Procedure:**
1. **Sit Comfortably:** Find a quiet and peaceful space. Sit cmfortably with
your spine straight.
2. **Focus on Breath:** Begin by focusing on your breath for a few minutes,
allowing your mind to settle.
3. **Chanting "OM":** Start chanting the sound "OM" out loud or silently.
Feel the vibration and resonance of the sound.
4. **Deep Inhalation:** Inhale deeply and as you exhale, chant "OM" in a
prolonged and harmonious manner. Allow the sound to flow naturally.
5. **Internalization:** Gradually shift from audible chanting to internalized
repetition. Feel the vibration resonating within your body and mind.
6. **Silent Contemplation:** After chanting, sit in silence, absorbing the
energy and stillness. Allow the resonance of the sound to merge with your
inner consciousness.
**Benefits:*
1. **Spiritual Connection:** OM Dhyan is believed to deepen one's
connection with the spiritual self and the universe.
2. **Stress Relief:** Chanting OM can have a calming effect on the mind,
reducing stress and anxiety.
3. **Improved Concentration:** Regular practice enhances concentration
and focus, leading to mental clarity.