VISVESVARAYA TECHNOLOGICAL UNIVERSITY
“Jnana Sangama” Belagavi: 590018 Karnataka, India.
A Report on
“YOGA"
Submitted in partial fulfillment of the requirements for the award of the degree
Bachelor of Engineering in Mechanical Engineering
SUBMITTED BY
NAME: RAJ KUMAR THAPA
USN:1CE24ME412
UNDER THE GUIDANCE OF
Mrs. Charulatha
Professor
Dept. Of Mechanical Engineering
DEPARTMENT OF MECHANICAL ENGINEERING
IMPACT COLLEGE OF ENGINEERING AND APPLIED SCIENCES
Sahakarnagar, Bengaluru – 560092
2024-2025
IMPACT COLLEGE OF ENGINEERING AND APPLIED SCIENCES
Sahakarnagar, Bengaluru – 560092
DEPARTMENT OF MECHANICAL ENGINEERING.
CERTIFICATE
This is to certify that the work entitled “Yoga” carried out by Raj kumar Thapa (1IC24ME412) bondified
student at Impact College of Engineering and Applied Sciences has submitted in partial fulfilment of
requirements in Laboratory Work of Third Semester Bachelor of Engineering in Mechanical as prescribed
by Visvesvaraya Technological University, Belagavi during the academic year 2023-2024.
Signature Of HOD
Professor
Mrs. Charulatha
Name Of Examiner Signature Of Examiners
1. 1.
2. 2.
Contents
Module No. Description
1. Introduction to YOGA
2. Key Aspects of Yoga
3. Benefits of Yoga
4. Some of illnesses that can be minimize by doing yoga
YOGA
INTRODUCTION
Yoga is a holistic practice that originated in ancient India, encompassing
physical, mental, and spiritual disciplines aimed at achieving harmony and
balance in life. The word "yoga" comes from the Sanskrit root yuj, meaning "to
join" or "to unite," symbolizing the union of body, mind, and spirit.
1) Key Aspects of Yoga:
Physical Postures (Asanas): Yoga includes a variety of poses that improve
flexibility, strength, and posture. These postures are designed to prepare the
body for meditation and enhance overall physical health.
Breathing Techniques (Pranayama): Controlled breathing exercises are
integral to yoga, helping to regulate the flow of energy, reduce stress, and
improve focus.
Meditation and Mindfulness: Yoga encourages mental clarity and
emotional well-being through practices that foster mindfulness,
concentration, and relaxation.
Philosophy and Ethics: Yoga is rooted in philosophical teachings, often
drawing from texts like the Yoga Sutras by Patanjali. It promotes values like
non-violence (ahimsa), truthfulness (satya), and self-discipline.
Spiritual Connection: For many, yoga is a spiritual practice that fosters a
deeper connection to the self and the universe.
2) Benefits of Yoga:
a) Enhances flexibility, strength, and balance.
b) Reduces stress and anxiety.
c) Promotes better sleep and mental clarity.
d) Improves cardiovascular and respiratory health.
e) Supports overall well-being.
There are many styles of yoga, ranging from gentle practices like Hatha and
Restorative Yoga to more dynamic forms like Vinyasa and Ashtanga. Each style
can be tailored to suit individual needs and goals.
3) Some of illnesses that can be minimize by doing yoga:
a) Chronic Pain
b) Hypertension (High Blood Pressure)
c) Diabetes
d) Asthma and Respiratory Disorders
e) Heart Disease.
g) Obesity
h) Digestive Disorders
i) Menstrual and Reproductive Health
j) Neurological Disorders
k) Osteoporosis
l) Cancer Recovery and Side Effects
Note: While yoga can provide significant benefits, it is not a substitute
for medical treatment. It's essential to practice under the guidance of a
qualified instructor, especially if you have a pre-existing condition.
1) Hypertension (High Blood Pressure)
What is Hypertension? Hypertension occurs when the force of blood against
the walls of the arteries is consistently too high, increasing the risk of heart
disease, stroke, and other health problems.
How Yoga Helps:
a) Stress Reduction: Yoga reduces stress, a significant contributor to high
blood pressure. Relaxation practices like meditation and breathing exercises
calm the nervous system, lowering blood pressure levels.
b) Improved Circulation: Gentle yoga poses improve blood flow and help
maintain the elasticity of blood vessels, which supports healthy blood
pressure.
c) Mind-Body Connection: Regular yoga practice fosters mindfulness and
awareness, helping individuals manage triggers that can spike blood pressure,
such as anxiety or anger.
Recommended Practices:
a) Pranayama: Deep breathing techniques like alternate nostril breathing
(Nadi Shodhana) or diaphragmatic breathing.
b) Gentle Poses: Child’s Pose (Balasana), Cat-Cow Pose (Marjaryasana-
Bitilasana), and Legs-Up-the-Wall Pose (Viparita Karani).
c) Meditation: Mindfulness or guided relaxation to reduce overall stress
levels.
2) Menstrual and Reproductive Health:-
What Are Menstrual and Reproductive Health Issues? These include
conditions like:
a) Dysmenorrhea: Painful menstrual cramps.
b) PCOS (Polycystic Ovary Syndrome): A hormonal disorder affecting the
ovaries.
c) Irregular Cycles: Variations in the length or regularity of menstrual
cycles.
How Yoga Helps:-
a) Reduces Pain: Gentle stretching and poses relax pelvic muscles, reducing
menstrual cramps and lower back pain.
b) Regulates Hormones: Yoga helps balance stress hormones like cortisol
and improves the function of reproductive hormones, aiding in conditions like
PCOS.
c) Improves Circulation: Specific poses increase blood flow to the pelvic
region, supporting uterine health.
d) Relieves Stress: Yoga reduces anxiety and depression, common during
PMS or hormonal imbalances.
Recommended Practices:-
a) For Menstrual Pain: Child’s Pose (Balasana), Reclining Bound Angle
Pose (Supta Baddha Konasana), and Cobra Pose (Bhujangasana).
Supta Baddha Konasana
Balasana
Bhujangasana
b) For Hormonal Balance: Sun Salutations (Surya Namaskar), Bridge Pose
(Setu Bandhasana), and Cat-Cow Pose.
Setu Bandhasana
Surya Namaskar
c) For Stress Relief: Meditation, deep breathing, and Yoga Nidra (a guided
relaxation practice).
Meditation Deep Breathing
Yoga Nidra
CONCLUSION: -
Yoga is a holistic practice that supports physical and mental health. For
hypertension, it reduces stress and improves circulation, helping manage blood
pressure. For menstrual and reproductive health, yoga alleviates pain, balances
hormones, and promotes relaxation. Regular practice enhances overall well-
being and complements medical care effectively.
