MODERN INDIAN

SCHOOL
CHOBHAR,KATHMANDU
TEL:4330088,4330163

GENERAL STUDIES PROJECT

ON
Yoga and meditation

SUBMITTED by SUBMITTED
to
Name: Khushi. k. Luharuka Mr.R.B. Jha
Class: XII
Section: D
Roll no: 12305

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 ACKNOWLEDGEMENTS

It is a matter of honour for me to express my

gratitude towards all those who guided directly and
indirectly in completing this project report. I would
like to specially thank,
Our principal sir, coordinator ma’am and CBSE who
gave us the golden opportunity to do this wonderfu
project in-charge and class teacher Mr. R B Jha sir,
and my parents for giving valuable guidance to me
throughout this project;
And
My parents and friends who helped me a lot in
finalizing this project within the limited time frame.
This project has not only helped me to increase my
knowledge to a greater extent but gave much
knowledge regarding the topic YOGA AND
MEDITATION

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 MODERN INDIAN SCHOOL

Estd: 1978

Chobhar, Kathmandu, Nepal

CERTIFICATE OF MERIT
This is to certify that Ms. Khushi K Luharuka of Class XII 'D' has successfully coordinated and
completed the General Studies project under my supervision according to guidelines issued by
CBSE (Central Board of Secondary Education) for academic session 2021-22.

Principal Academic Coordinator General Studies Project in charge

Col. (Retired) Raju Peter Mrs. Bibha Lal Mr. R. B. Jha

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 INDEX
S.no Particulars Pg no.
1. Introduction 5
2. History of Yoga 6 -9
3. The yoga view of the human body 10
4. The benefits of yoga and meditation 11-12
5. The need of yoga and meditation 13-14
6. The difference between yoga and meditation 15-17
7. Goals 18-20
8. Different types of yoga 21-26
9. Yoga poses and their poses 27-35
10. Bibliography 36

INTRODUCTION
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‘Yoga’ is a Sanskrit term meaning ‘to join, unite or yoke
together’, and the essential purpose of yoga is to bring
together body, mind and spirit into a harmonious whole.  

The central methods of yoga are physical postures or ‘asanas’

and movement, breathing techniques or ‘pranayama’ and
meditation. Yoga includes guidance on healthy lifestyle, eating
habits, mental attitude, and Ayurvedic medicine is also part of
the Yogic path to health and balance. 

Meditation is a precise technique for resting the mind and

attaining a state of consciousness that is totally different
from the normal waking state. It is the means for fathoming
all the levels of ourselves and finally experiencing the center
of consciousness within. Meditation is not a part of any
religion; it is a science, which means that the process of
meditation follows a particular order, has definite principles,
and produces results that can be verified.

In meditation, the mind is clear, relaxed, and inwardly

focused. When you meditate, you are fully awake and alert,
but your mind is not focused on the external world or on the
events taking place around you. Meditation requires an inner
state that is still and one-pointed so that the mind becomes
silent. When the mind is silent and no longer distracts you,
meditation deepens.

History of yoga

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Yoga’s history has many places of obscurity and uncertainty
due to its oral transmission of sacred texts and the secretive
nature of its teachings. The early writings on yoga were
transcribed on fragile palm leaves that were easily damaged,
destroyed or lost. The development of yoga can be traced
back to over 5,000 years ago, but some researchers think
that yoga may be up to 10,000 years old old. Yoga’s long rich
history can be divided into four main periods of innovation,
practice and development.

Pre-Classical Yoga
The beginnings of Yoga were developed by the Indus-
Sarasvati civilization in Northern India over 5,000 years ago.
The word yoga was first mentioned in the oldest sacred texts,
the Rig Veda. The Vedas were a collection of texts containing
songs, mantras and rituals to be used by Brahmans, the Vedic
priests. Yoga was slowly refined and developed by the
Brahmans and Rishis (mystic seers) who documented their
practices and beliefs in the upanishads, a huge work containing
over 200 scriptures. The most renowned of the Yogic
scriptures is the Bhagavad-Gîtâ, composed around 500 B.C.E.
The Upanishads took the idea of ritual sacrifice from the
Vedas and internalized it, teaching the sacrifice of the ego
through self-knowledge, action (karma yoga) and wisdom
(jnana yoga).

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Classical Yoga
In the pre-classical stage, yoga was a mishmash of various
ideas, beliefs and techniques that often conflicted and
contradicted each other. The Classical period is defined by
Patanjali’s Yoga-Sûtras, the first systematic presentation of
yoga. Written sometime in the second century, this text
describes the path of RAJA YOGA, often called "classical
yoga". Patanjali organized the practice of yoga into an "eight
limbed path" containing the steps and stages towards
obtaining Samadhi or enlightenment. Patanjali is often
considered the father of yoga and his Yoga-Sûtras still
strongly influence most styles of modern yoga.

Post-Classical Yoga
A few centuries after Patanjali, yoga masters created a
system of practices designed to rejuvenate the body and
prolong life. They rejected the teachings of the ancient Vedas
and embraced the physical body as the means to achieve
enlightenment. They developed Tantra Yoga, with radical
techniques to cleanse the body and mind to break the knots
that bind us to our physical existence. This exploration of
these physical-spiritual connections and body centered
practices led to the creation of what we primarily think of
yoga in the West: Hatha Yoga.

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Modern Period
In the late 1800s and early 1900s, yoga masters began to
travel to the West, attracting attention and followers. This
began at the 1893 Parliament of Religions in Chicago, when
Swami Vivekananda wowed the attendees with his lectures on
yoga and the universality of the world’s religions. In the 1920s
and 30s, Hatha Yoga was strongly promoted in India with the
work of T. Krishnamacharya, Swami Sivananda and other yogis
practicing Hatha Yoga. Krishnamacharya opened the first
Hatha Yoga school in Mysore in 1924 and in 1936 Sivananda
founded the Divine Life Society on the banks of the holy
Ganges River. Krishnamacharya produced three students that
would continue his legacy and increase the popularity of Hatha
Yoga: B.K.S. Iyengar, T.K.V. Desikachar and Pattabhi Jois.
Sivananda was a prolific author, writing over 200 books on
yoga, and established nine ashrams and numerous yoga centers
located around the world.

The importation of yoga to the West still continued at a

trickle until Indra Devi opened her yoga studio in Hollywood in
1947. Since then, many more western and Indian teachers
have become pioneers, popularizing hatha yoga and gaining
millions of followers. Hatha Yoga now has many
differentschools or styles, all emphasizing the many different
aspects of the practice.

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 The yoga view of the human body
The body in yoga is the vehicle for the development of
wisdom, of spiritual awakening, and as such the body is held to
be sacred and mastery of our body is considered the
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foundation for spiritual progress. In yoga we learn a discipline
of the body which comes out of awareness and attentiveness,
tuning in to our body’s subtle energy flows and the life-giving
rhythm of our breathing.  

The idea is that through entering more deeply and subtly into
our physical experience, we can become more connected with
ourselves, more grounded, and less swayed by anxieties or
neurotic cravings for things that will not truly satisfy us. This
can be a very positive influence on our approach to life,
offering an antidote to the alienated rushing and
disconnection from ourselves that characterizes much of our
modern world.

The benefits of
yoga and meditation
There are many benefits to the ancient practice of yoga both
physical and mental, from better posture to greater self
acceptance.
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-Physical benefits of yoga

 Improved posture
 Better sleep
 Increased natural energy level and vitality
 Greater flexibility, strength and stamina
 Better balance
 Stronger immune system
 Pulse and respiratory rate decreases
 Blood pressure decreases
 Cardiovascular efficiency increases
 Respiratory efficiency increases
 Cholesterol decreases
 Cleansing and regulating of all the body’s systems  

-Mental benefits of yoga

 Calm and clarity

 Greater confidence and generally more positive mood
 Sense of inner well-being and 'centredness’
 Increased awareness of body and movement

 Counters depression and anxiety

 Ability to concentrate improves
 More self-acceptance
 Increased social skills

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 Who can practice yoga?
Everyone can do yoga. There is always a suitable way for an
individual to practice yoga: whether they are old or young,
injured, fit or unfit, supple or inflexible, male or female.

The Need of Yoga & Meditation

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Mental health issues such as depression, anxiety and chronic
stress are prevalent in this era, and are considered serious
health conditions alongside heart disease, cancer and asthma.
Integrative and holistic mind-body practices such as
mindfulness meditation have become increasingly popular and
beneficial as well when it comes to psychological and physical
health issues. In fact, yoga and meditation are considered
stress reduction techniques that can influence how we relate
to mental and physical health issues, ultimately leading to less
suffering and attachment to life outcomes.

Given the “on the go” lifestyle and multitasking mentality of

Westerners, we can find ourselves in a chronic state of
hyperarousal in which the fight-flight-freeze response system
(i.e., sympathetic nervous system (SNS)) becomes
overactivated. In this way, our busy and chaotic lives can lead
to gastrointestinal issues, weakened immune systems, tension,
as well as increased anxiety and depression. Moreover, living in
a chronic state of reactivity (or stress) keeps the SNS alive
and on guard, which over time dampens levels of dopamine and
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serotonin in the brain, our “feel good” neurotransmitters. Low
levels of these neurotransmitters are often associated with
the loss of pleasure and enjoyment in life, a common
occurrence in depressed individuals. 

The Differences Between Yoga and Meditation

While there are some differences between yoga and
mindfulness meditation from the Buddhist tradition, these
two practices are undeniably synergistic and seemingly
interchangeable. Mindfulness meditation is the ability to
maintain attention on a specific meditative object (e.g.,
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breath, mantra), with emphasis on returning to beneficial
(versus negative) thoughts. Mindfulness meditation can be
practiced in a more traditional way by sitting in a quiet space
with eyes closed for a certain amount of time, as well as
during a yoga class with focus on breath and movement while
holding and transitioning from one pose to the next.

Yoga mindfulness meditation facilitates increased awareness

of present-moment experiences, rather than resisting or
trying to clear the mind of uncomfortable thoughts, emotions,
or sensations. In this way, mindfulness meditation can help the
student learn how to disengage from evaluative or critical
thinking by cultivating an attitude of curiosity and attention
to ongoing reactions to emotions, thoughts, and feelings and
ultimately minimizing suffering with increased clarity of
reality. 

One notable difference between yoga and meditation is the

physical aspect (asana) of yoga, which essentially is a form of
mindfulness that supports connection with present moment
experience while moving from one pose to the next or during
long held poses. In addition, the physical element of a yoga
practice can aid the student in working through pain,
stiffness, and muscle tension.

Further, there are some individuals who may not be able to do

a sitting meditation practice due to intense psychological or

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physical issues; for these individuals, their pathway to less
suffering is found through a physical asana practice that
perhaps integrates mindfulness techniques. Yoga exercises
are often practiced to ready both mind and body for
meditation and concentration. Yoga meditation poses can
range from activating poses such as sun salutations and arm
balances, to relaxing and calming poses. Activating poses are
often practiced in the beginning of a class and stimulate the
sympathetic nervous system, otherwise known as the fight-
flight-freeze response. When followed by relaxing poses, such
as supported back or forward bends, the parasympathetic or
relaxation response is activated, enabling one to drop into a
more calm and peaceful place.

Ultimately, the physical practice with an emphasis on

pranayama, mindfulness, and movement is a pathway to moving
through emotional and physical tension, preparing the body for
a sitting meditation. Mindful yoga (or the integration of yoga
and mindfulness meditation techniques) provides a healthy and
safe environment for individuals to practice “being with”
uncomfortable emotional and physical experiences, and to
eventually reunite with and fully inhabit their bodies on the
mat. These skills can then be transferred off the mat and
applied to everyday situations.

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 Goals
The ultimate goal of Yoga is Moksha (liberation), although the
exact form this takes depends on the philosophical or
theological system with which it is conjugated.

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In the classical Astanga yoga system, the ultimate goal of
yoga practice is to achieve the state of Samadhi and abide in
that state as pure awareness.

According to Jacobsen, Yoga has five principal traditional

meanings:

1. A disciplined method for attaining a goal.

2. Techniques of controlling the body and the mind.

3. A name of a school or system of philosophy (darśana).

4. With prefixes such as "hatha-, mantra-, and laya-,

traditions specialising in particular techniques of yoga.

5. The goal of Yoga practice.

According to David Gordon White, from the 5th century CE

onward, the core principles of "yoga" were more or less in
place, and variations of these principles developed in various
forms over time:

1. A meditative means of discovering dysfunctional

perception and cognition, as well as overcoming it to
release any suffering, find inner peace and salvation.
Illustration of this principle is found in Hindu texts such
as the Bhagavad Gita and Yogasutras, in a number of
Buddhist Mahāyāna works, as well as Jain texts.

2. The raising and expansion of consciousness from oneself

to being coextensive with everyone and everything. These
are discussed in sources such as in Hinduism Vedic
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 literature and its Epic Mahābhārata, Jainism
Praśamaratiprakarana, and Buddhist Nikaya texts.

3. A path to omniscience and enlightened consciousness

enabling one to comprehend the impermanent (illusive,
delusive) and permanent (true, transcendent) reality.
Examples of this are found in
Hinduism Nyaya and Vaisesika school texts as well as
Buddhism Mādhyamaka texts, but in different ways.

4. A technique for entering into other bodies, generating

multiple bodies, and the attainment of other supernatural
accomplishments. These are, states White, described
in Tantric literature of Hinduism and Buddhism, as well as
the Buddhist Sāmaññaphalasutta. James Mallinson,
however, disagrees and suggests that such fringe
practices are far removed from the mainstream Yoga's
goal as meditation-driven means to liberation in Indian
religions.

White clarifies that the last principle relates to legendary

goals of "yogi practice", different from practical goals of
"yoga practice," as they are viewed in South Asian thought
and practice since the beginning of the Common Era, in the
various Hindu, Buddhist, and Jain philosophical schools.
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 Different types of yoga
There are many different types of yoga but some of the most
well known and widely practiced traditional forms are listed
below.

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All the different types of yoga usually include a basis of
postures common to all, but they vary in the style of
movement, pace, and the kind of approach.

1. Vinyasa yoga

Vinyasa means "to place in a special way" and, in this case,

yoga postures. Vinyasa yoga is the often considered the most
athletic yoga style. Vinyasa was adapted from ashtanga yoga in
the 1980s. Many types of yoga can also be considered vinyasa
flows such as ashtanga, power yoga, and prana.

How to practice:

In vinyasa yoga, the movement is coordinated with your

breath and movement to flow from one pose to another.
Vinyasa styles can vary, and there can be many types of poses
in different sequences. Most popular one is an an alignment-
based style of vinyasa.

2. Hatha yoga

The Sanskrit term "hatha" is an umbrella term for all physical

postures of yoga. In the West, hatha yoga simply refers to all
the other styles of yoga (ashtanga, Iyengar, etc.) that are
grounded in a physical practice. However, there are other
branches of yoga such as kriya, raja, and karma yoga that are
separate from the physical-based yoga practice. The physical-
based yoga is the most popular and has numerous styles.

How to practice:

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Hatha yoga are for the beginners since they are usually paced
slower than other yoga styles. Hatha yoga today are a classic
approach to breathing and exercises.

3. Iyengar yoga

Iyengar yoga was founded by B.K.S. Iyengar and focuses on

alignment as well as detailed and precise movements. In an
Iyengar class, students perform a variety of postures while
controlling the breath.

How to practice:

Generally, poses are held for a long time while adjusting the
minutiae of the pose. Iyengar relies heavily on props to help
students perfect their form and go deeper into poses in a
safe manner. Although students won't jump around, but will
definitely get a workout and feel incredibly open and relaxed
after an Iyengar class. This style is really great for people
with injuries who need to work slowly and methodically.

4. Kundalini yoga

Kundalini yoga practice is equal parts spiritual and physical.

This style is all about releasing the kundalini energy in your
body said to be trapped, or coiled, in the lower spine.

How to practice:

This yoga really works your core and breathing with fast-
moving, invigorating postures and breath exercises. This yoga

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is pretty intense and can involve chanting, mantra, and
meditation.

5. Ashtanga yoga

In Sanskrit, ashtanga is translated as "Eight Limb path." In

Mysore, India, people gather to practice this form of yoga
together at their own pace. Vinyasa yoga stems from ashtanga
as the flowing style linking breath to movement.

How to practice:

Ashtanga yoga involves a very physically demanding sequence

of postures, so this style of yoga is not for the beginner. It
takes an experienced yogi to really love it. Ashtanga starts
with five sun salutation A's and five sun salutation B's and
then moves into a series of standing and floor postures.

6. Bikram yoga

Bikram yoga is named after Bikram Choudhury and features a

sequence of set poses in a sauna-like room—typically set to
105 degrees and 40% humidity. Choudhury faced sexual
assault and harassment lawsuits in the U.S. and fled to Mexico
in 2017. Many studios that were formerly Bikram now practice
hot yoga, in an effort to disassociate with the founder. 

How to practice:

The sequence includes a series of 26 basic postures, with each

one performed twice. Many of these poses are focused on
proper alignment.

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7. Yin yoga

Yin yoga is a slow-paced style of yoga with seated postures

that are held for longer periods of time. Yin can also be a
meditative yoga practice that helps you find inner peace.

How to practice:

Yin is a class for beginners, as postures can be held for from

45 seconds to 2 minutes. The classes are relaxed, as one is
supposed to let gravity do most of the work.

8. Restorative yoga

Restorative yoga focuses on winding down after a long day and

relaxing one’s mind. At its core, this style focuses on body
relaxation. Restorative yoga also helps to cleanse and free
your mind.

How to practice:

One spends more time in fewer postures. Many of the poses

are modified to be easier and more relaxing. Like Iyengar,
many props are used and are placed just right such as
blankets, bolsters, and eye pillows. All of the props are there
to help one sink deeper into relaxation.

9. Prenatal yoga

Prenatal yoga is carefully adapted for "moms to be" and is

tailored to women in all trimesters. Prenatal yoga is said to be
one of the best types of exercise for expectant moms
because of the pelvic floor work, focus on breathing, and
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bonding with the growing baby; prenatal yoga also helps
mothers prepare for labor and delivery.

How to practice:

During this practice, one'll use props in order to modify ones

pose and ensure stability—in this class, it's way more about
stability than flexibility.

10. Anusara yoga

Anusara is a modern-day version of hatha yoga, most similar to

vinyasa in that it focuses on alignment, but with more focus on
the mind-body-heart connection. It was founded by John
Friend who created a unique system called the Universal
Principals of Alignment. He resigned in 2012 after accusations
of sexual misconduct and financial mismanagement. Friend has
since partnered with Desi and Micah Springer to teach the
Bowspring method.

How to practice:

Anusara focuses on spirals and how each body part should be

moving, and it's also known for its emphasis on heart opening.

11. Jivamukti yoga

Jivamukti was founded in 1984 by Sharon Ganon and David

Life. Jivamukti is mainly vinyasa-flow-style classes infused
with Hindu spiritual teachings. At its core, this style
emphasizes connection to Earth as a living being, so most
Jivamukti devotees follow their vegetarian philosophy.

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How to practice:

A series of chants usually open the beginning of class followed

up by a series of poses that align with the five tenets of
Jivamukti yoga and philosophy.

YOGA POSES AND THEIR BENEFITS TO OUR

BODY

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Yoga is good for our body in so many ways. Some common yoga
poses to understand their benefits to the different parts of
our body are as follows:

Bridge – Bandha Sarvangasana

The Bridge yoga pose is a great front hip joints opener, it also
strengthens your spine, opens the chest, and improves your
spinal flexibility in addition to stimulating your thyroid. This
pose brings many benefits to your body, such as the relief
from stress, anxiety, insomnia and it can help with depression.

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Downward Dog – Adho Mukha Svanasana

The Downward Dog yoga pose lengthens and decompresses the

spine, stretches the hamstrings, strengthens your arms,
flushes your brain with fresh oxygen and calms your mind.

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Child Pose – Balasana

The Child Pose is a resting pose useful to relieve neck, back

and hip strain. While in the posture you should have slow are
regulated breath; extended arms; resting hips and your
forehead should be touching the mat. You can always return to
this pose as at it is one of the most restorative and calming
pose

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Easy Pose – Sukhasana

The Easy Pose may seem as an easy pose but it has many

benefits for the body. For example, it is a hip opener, it is
calming, and it eases the menstrual pain for women in addition
to lowering the level of anxiety. (while doing the posture make
sure your spine is streightened)

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Warrior 1 – Virabhadrasana I

The Warrior I is a great pose for those of you who have had a
hectic day at work and just need to relax your body and mind.
While in this pose you are strengthening your legs, your are
opening your chest and shoulders, movements which we usually
don’t do throughout our day, but they are necessary for a
good posture and peaceful mind. The effects out of this
posture are tremendous: it strengthens the muscles of your
knees and feet, it stretches your shoulders and spine, and it
improves your focus.

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Warrior 2 – Virabhadrasana II

The Warrior II yoga pose also strengthens your legs and

arms, opens your chest and shoulders, and it contracts your
abdominal organs. Your breath needs to be regulated, your
focus should be on the expansion of your arms which will help
you to improve your patience. Keep your self elevated rather
than collapsing with your hips – don’t allow gravitation to pull
you down. Stay strong.

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Triangle – Trikonasana

The Triangle is one of those postures that brings to your body

many benefits. For example, it  improves the flexibility of
your spine; it helps with the alignment of your shoulders; it
relieves back pain and stiffness in the neck area, but don’t
forget you need to practice each posture on the left and right
site – balancing your postures is very important. With the
practice of this posture you will notice many improvements,
but especially for your posture.

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Four Limbed Staff – Chaturanga

The Four Limbed Staff yoga pose strengthens your arms,

wrists and abdomen. It is also a good preparation pose for
more challenging arm balancing poses

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Chair – Utkatasana

The Chair yoga position tones your leg muscles, strengthens

your hip reflexors, ankles, calves and back. It stretches the
chest and shoulders. It reduces symptoms of flat feet and it
stimulates your heart, diaphragm, and abdominal .

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BIBLIOGRAPHY

https://yogainternational.com/
https://poweryoga.com/
https://www.yogabasics.com/
https://seattleyoganews.com/

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