CERTIFICATE

This is to certify that atharva malviya of class XII ‘B’ Roll.

No 19 has successfully completed her Yoga investigatory
project as prescribed by the CBSE during the academic
Year 2023-24.
Examiner
Teacher in charge
Mrs.Aastha sharma
THE
PRACTICE
OF YOGA
मन अथार्वत् चत्ति की वृ त्तियों का
सवर्वथा रुक जाना योग है
 “
“Yoga is not about touching your toes. It
is what you learn on the way down”

— Jigar Gor
ACKNOWLEDGEMENT
I would like to extend my sincere and heartfelt thanks towards all those who
have helped me in making this project. Without their advice guidance, help,
cooperation and encouragement, I would not have been able to present the
project on time.
I extend my sincere gratitude to my principal Mr. Gurmeet Singh and my
yoga teacher Miss Astha Sharma for their moral support and guidance
during the tenure of my project.
I also acknowledge with a deep sense if reverence, my gratitude towards my
parents and other faculty members of the school for their valuable
suggestions given to me in completing the project.
HISTORY
The history of Yoga is indeed ancient. Nothing can be said
firmly about the origin of Yoga. Only it can be noted that
Yoga originated in India. The available evidence shows that
the history of Yoga is related to Indus valley civilization. At
that time, people used to do Yoga based on a secondary
source. It can allude that Yoga originated approximately
3000 BC in India. Patanjali wrote the first book on Yoga in
147 BC. Yoga is derived from a Sanskrit word ‘” Yoj’ which
means union or joinI
 Steps of yoga

❏ Yama :Refraining from violence, lying, stealing and hoarding.

❏ Niyama :Purity, contentment, tolerances and remembrance
❏ Asana :Physical exercise
❏ Pranayama :Breathing techniques.
❏ Pratyahara :Preparation for meditation described as ‘withdrawal of the mind
from the senses.
❏ Dharana :Concentration being able to hold the mind on one object for a
specified time.
❏ Dhyana :Meditation, the ability to focus on one thing (or nothing) indefinitely.
❏ Samadhi :Absorption, or realization of the essential nature of the self.
 8 ELEMENTS OF CLASSICAL YOGA

● Hatha Yoga :Some of the most well-known types of yoga are described
below most people associate with yoga practice.
● Raja Yoga :It incorporates exercise and breathing practice with
meditation and study producing a well-rounded individual.
● JNana Yoga:The path of wisdom.
● Bhakti Yoga:The practice of extreme devotion in one pointed
concentration upon one’s concept of God.
● Bhakti Yoga:All the movements and all work of any kind is done with
the mind centred on a personal concept of God.
 ASANAS
Asanas are the first and the most
important stage of yoga. They are
specific body postures practised to keep
the body healthy. Asanas help in
exercising every muscle, nerve and gland
of the body and are thus highly useful in
maintaining physical fitness. Mentioned
below are the Sanskrit names (along
with the English name) of the major
asanas.
 Names of yoga

Sanskrit name English Name

● Surya Namaskara Sun salutation
● Anjaneya asana Salutation Posture
● Ardha chandrasana Half-moon Posture
● Padmasana Lotus Posture
● Vajra asana diamond Posture
Head stand Posture
● Sirsasana
Mountain Posture
● Tada asana
 PADMASANA
Padmasana means lotus posture. This asana gives the appearance of a lotus.
It is the best asana for contemplation.
Steps to follow:
1. Sit on the ground by spreading the legs forward.
2. Place the right foot on the left thigh and the left foot on the right thigh
3. Place the hands on the knee joints as shown in the figure.
4. Keep the body, back and head hand erect
5. Eyes should be closed.
Benefits
● It helps in improving concentration and memory.
● It helps to preserve vital fluids in the body.
● It prevents abdominal disease and female disorders.
● It brings peace and longevity.
 Siddha asana
This asana helps the practitioner to acquire many supernal powers. Be aware
the feelings that the posture developed in various parts of the body. Let the
mind move with the breath movement.
Steps to follow:
1. Place the left heel at the anus, as shown in the picture.
2. It should be in a way that the knees and the heels both lie upon each oth
3. Keep the eyes half closed.
4. The hands must be placed on the knees as shown
Benefits
⦁ This asana helps in improving concentration.
⦁ It improves memory, digestion and the peace of the mind
 Dhanurasana
As we know that the spinal cord is the most important and most subtle part of th
body. Most asanas involve the spinal column. This asana helps to develop the
spine. In this asana the focal point of concentration is the spinal column.
Steps to follow:
1. Lie on the ground facing downwards as shown
2. Grip the ankles with the hands by bending the legs backward
3. This pose should be maintained for a few seconds, and then come back to the
starting position.
Benefits
● It curva constipation and remove excess fat and thus helps lose extra weight.
● It aids as a cure for rheumatism and gastrointestinal disorders.
● It improves intestines, digestion and appetite.
○
 Vajrasana
On performing this asana sensation in felt in the body. We should do the moveme
in relaxed manner Inhale slowly and exhale slowly While drawing the abdomina
region inwards and expanding the chest focus the attention on breathing
Steps to follow:
1. With knees, ankles and leg toes touching the ground, take a kneeling position:
2. One should sit on the heels and place palms on the knees an shown in the figu
3. Draw the abdominal region inside and expand the chest.
Benefits
● The blood pressure patients will benefit from this asana.
● It also strengthens the spine
 Halasana
In this asana, the abdominal muscles are strengthened. Asana ensures a healthy
condition of the spine. It enhances the flexibility of the spine and all the 31 pairs o
spinal nerves are well nourished. Lifting the legs to touch the ground above the
head, is not easy in the beginning. Practise this asana only as much as you can
perform easily.
Steps to follow:
1. Lie flat on your back.
2. Raise your legs slowly and touch the ground with the toes above the ground.
3. Do this asana for 1 to 2 minutes only
Benefits
● It helps to cure obesity, constipation, dyspepsia, liver and spleen disorders. It
strengthens the abdominal muscles and nourishes the spinal nerves
● It also cures myalgia and sprain in the neck
 Ardha Matsyendrasana
This asana is known as half spinal twist pose, It takes its Sanskrit name from the great yogic
aage Matsyendra. It is one of the few yoga poses which rotate the spine. The movements in this
asana tone the spinal nerves and ligament and improve digestion
Steps to follow:
1. Sit on your feet with your heels painting outward
2. Then sit to the right of your feet
3. Lift your left leg over your right placing the foot against the outside of the right knee Bring
your right heel close to your buttocks. Keepithe spine erect
4. Stretch both of your arms out to the sides at shoulder level and twist around to the left foot
with your right hand, placing your left hand on the floor behind you. While exhaling twi
as far as possible to the left
Benefits
● It keeps the gall bladder and prostate healthy.
● improves digestion
● It improves the stretchability of back muscles.
● It cures constipation
○
 Surya Namaskar
Also known as sun salutation, the Surya Namaskar is one of the best exercises tha
one can perform. The benefits accruing from these exercises are unique and
excellent.
The Surya Namaskar is performed usually early in the morning facing the
morning rising sun. It is done in 12 steps, each step having its own posture with its
own breathing pattern
.Steps to follow:
1. Stand erect facing the sun with palms folded and both the thumbs touching
the chest.
2. Breathing Inhale while raising the hands and exhale as hands are brought
down.
3. Raise hands upward, with feet firmly on the ground and bend backwards an
stretch arm Breathing. Inhale.
4.
4.❖ Slowly bend forward, hands touching the earth, head touching the knees. Breathing:
Exhale
5.❖ Set both hands with palms down firmly on the ground, pull the left leg backward,
raise the head looking the sun.Breathing: Inhale.
6.❖ Bring right leg back clase to left leg keeping hands and leg straight. Bend the body at
the hip forming an arch.
7.❖ Breathing Exhale
8.❖ Stretch yourself fully on the ground in the saashtangu Namaskar pose: Foet, knees,
thighs,
9.❖ chest and forehead touch the ground with the hands stretched out. Now slowly turn
the head to the aides first to left and then to right
❖
10. Breathing inhale first and then exhale fully
11.❖ Slowly raise the hand bead backward as much as possible, hands straight. Breathing
Inhale:
❖
12. Parvatasana same na step 5 Breathing exhale.
❖
13. Same as step 4 with the difference that the right log is brought forward Breathing
inhale
❖
14. Same as step1-Breathing, exhale: inhale and exhale
Benefits
● Surya Namaskar improves the physical body prana (breathing) mind,
intellect and the bliss components of the entire human personality. It can be
used as a personality development tool.
● It also reduces the extra fat from your body.
● It improves body posture