BRM CENTRAL SCHOOL

CHETHADY, CHENGAMANADU- 691557

YOGA PROJECT
SUBMITTED FOR THE SSE PRACTICAL 2024-25

TOPIC:-
INTRODUCTION TO YOGA AND YOGIC PRACTICES

Name : Jesna Mariyam

Class : XII B
Register No :
Under the guidance of : MRS. ANU RAJ

DEPARTMENT OF YOGA
BR MEMORIAL CENTRAL SCHOOL
SSCE 2024-25 YOGA PROJECT
Page 1 of 22
 CERTIFICATE

This is to certify that JESNA MARIYAM of class XII B, Register No.

……………………………. has successfully completed YOGA
PROJECT on the topic “INTRODUCTION TO YOGA AND
YOGIC PRACTICES” under the guidance of MRS. ANURAJ as
prescribed by the Central Board of Secondary Education (CBSE) during
the academic session 2024-25.

--------------------- ---------------------
MRS. ANURAJ EXTERNAL EXAMINER
(YOGA DEPARTMENT)

---------------------
PRINCIPAL

DATE:

SSCE 2024-25 YOGA PROJECT

Page 2 of 22
 ACKNOWLEDGEMENT

I would like to express my special gratitude to my teacher Mrs. Anu Raj

as well as our principal Mr. Balagopal M who gave me the golden
opportunity and supported me to do this wonderful project. I would like
to thank the school management for providing me all the facilities
required for the completion of my project.
Then I would like to thank my parents and friends who have helped me a
lot by providing necessary help, thus helping me to finish this project on
time.

JESNA MARIYAM

DECLARATION
SSCE 2024-25 YOGA PROJECT
Page 3 of 22
I JESNA MARIYAM, hereby declare that the project work entitled
“INTRODUCTION TO YOGA AND YOGIC PRACTICES”, submitted to
Department of Physics, BR MEMORIAL CENTRAL SCHOOL,
CHENGAMANADU under the guidance of MRS. ANU RAJ, is a record of
original work done by me. I further declare that this project or any part of this has
not been submitted elsewhere for any other projects.

JESNA MARIYAM

SSCE 2024-25 YOGA PROJECT

Page 4 of 22
 CONTENT

 INTRODUCTION
 HISTORY OF YOGA
 SHATKRIYAS
 ASANAS
 Types of Asanas
 SURYANAMASKAR
 BENEFITS OF YOGA
 CONCLUSION
 BIBLIOGRAPHY

SSCE 2024-25 YOGA PROJECT

Page 5 of 22
 Introduction

Yoga, an ancient Indian practice, is a holistic approach to physical, mental, and

spiritual well-being. It combines physical postures (asanas), breathing exercises
(pranayama), and meditation (dhyana) to harmonize the body, mind, and spirit. The
word "yoga" itself means "union," symbolizing the connection between the
individual self and the universal consciousness.

Through regular practice, yoga can reduce stress, improve flexibility and strength,
enhance focus, and promote overall health. It's a versatile practice that can be
adapted to suit various needs and lifestyles, from gentle restorative yoga to
dynamic, physically demanding flows. In today's fast-paced world, yoga offers a
valuable tool for finding inner peace, reducing anxiety, and cultivating a more
balanced and mindful life.

SSCE 2024-25 YOGA PROJECT

Page 6 of 22
 History of yoga
The history of yoga is deeply intertwined with the ancient Indian civilization.
While its exact origins are shrouded in mystery, archaeological evidence and
ancient texts suggest that yoga practices have been around for thousands of years.

Key Periods in the History of Yoga:

1. Pre-Vedic Period (Before 2700 BCE):

o Seals and artefacts from the Indus Valley Civilization (2700-1900
BCE) depict figures in yoga-like postures, suggesting the practice was
prevalent during this time.
o The concept of yoga, as a union of the individual soul with the
universal consciousness, is believed to have its roots in the Vedic
period.

2. Vedic Period (1500-500 BCE):

o The word "yoga" is first mentioned in the Rig Veda, the oldest sacred
text of Hinduism. It is used to describe various spiritual practices,
including meditation and self-control.
o The Upanishads, philosophical texts from this period, delve deeper
into the concept of yoga, exploring the nature of consciousness and
the path to liberation.

3. Classical Period (500 BCE - 500 CE):

o Patanjali's Yoga Sutras: This seminal text codified the practice of
yoga into eight limbs, including Yama (ethical principles), Niyama
(observances), Asana (postures), Pranayama (breath control),
Pratyahara (sense withdrawal), Dharana (concentration), Dhyana
(meditation), and Samadhi (enlightenment).
o Hatha Yoga: This system of yoga, focused on physical postures and
breathing techniques, emerged during this period.

SSCE 2024-25 YOGA PROJECT

Page 7 of 22
4. Medieval Period (500 CE - 1800 CE):
o Yoga continued to evolve, with various schools and traditions
developing.
o Texts like the Hatha Yoga Pradipika and the Gheranda Samhita
provided detailed instructions on asanas, pranayama, and other yogic
practices.

5. Modern Period (1800 CE - Present):

o Yoga began to spread beyond India, particularly to the West, thanks to
the efforts of yogis like Swami Vivekananda and Sri T.
Krishnamacharya.

o Today, yoga is practiced worldwide as a physical, mental, and

spiritual discipline. It has adapted to modern lifestyles and is
integrated into various forms of fitness and wellness.

SSCE 2024-25 YOGA PROJECT

Page 8 of 22
 SHATKRIYAS
Shatkarma are cleansing techniques (shuddhi kriyas). They are prescribed to set up
the body for yoga practices. They are named Shatkarma in view of fact that they
are six in number. In short, these techniques are used to clean digestion and
excretory system of our body. These systems mean eyes, respiratory system,
digestive system and excretory system. If there is any imbalance in these systems
of the body, it leads to diseases. Yoga recommends six purification processes to
keep the equilibrium in. They are known as Shatkriyas (six purification processes).
Purpose of Shatkriyas:
 To maintain balance between tri-dosh Vata, Pitta and Kapha
 Improve chemical functioning of the body and mind.
 To eliminate toxins from our body.
 To purify our body from inside and keep our body healthy.
 Contribute strength to our internal systems like respiratory system, blood
circulation, digestive, and immune system.

A. KAPAL BHATI
Kapal Means Skull and Bhati means shining. In this practice, the breath is
forcefully exhaled through the nostrils by firmly contracting the abdominal
muscles after which the inhalation happens naturally. This is repeated 20 times in
quick, rhythmic process. This Kriya or cleansing process cleanses the impurity of
the Kapal region and makes it shine with purity, so it is called as Kapal Bhati.

SSCE 2024-25 YOGA PROJECT

Page 9 of 22
BENEFITS
 This is a great cleanser for the respiratory passage including the sinuses.
 It improves respiratory function and promotes circulation.
 It improves balance.
 It removes acidity and gas related problems.
 It cures sinus, asthma, and hair loss.
PRECAUTIONS
a. Slipped disc patients, and asthma patients should avoid
b. It should not be performed during menstruation

B. TRATAKA

It is a still-gazing based technique for eyes. In this purifying method, you place a
light source like a flame at a manageable distance from yourself. Then look at the
point of the flame without blinking your eyes until tears start to flow.

BENEFITS

 It improves the eyesight and tones up the visual mechanism.

 It also helps in increasing concentration.
 It helps to calm the mind and remove distractions.

SSCE 2024-25 YOGA PROJECT

Page 10 of 22
 PRECAUTIONS

1. People suffering from epilepsy should not practice trataka on candle.

C. NETI:
A nasal cleansing procedure which purifies the nasal passages and prevent the
onset of sinuses.
It can be performed in two ways:
 Either using a neti pot to purify the passages with salt called Jala Neti
 Using a thread passed through the nostrils and out from the mouth called
Sutra Neti.
TECHNIQUE OF JALA NETI
 In a feeding cup or a small pot having a nozzle, take tepid water with a little
salt added to it.
 Insert the nozzle in one of the nostrils.
 Bend the head a little sideward and pour water slowly into the nostril.
 Then repeat the same procedure with the other nostril. Thus, the nasal cavity
is cleansed with water.

BENEFITS

 Jal Neti removes excess mucus and impurities inside the nasal cavity.
 It reduces inflammatory conditions and builds up resistance to the
atmosphere.
 Helps in preventing cold and cough.
 If practiced daily, it can cure headache and migraine

SSCE 2024-25 YOGA PROJECT

Page 11 of 22
D. DHAUTI:-*
It is a cleansing process for the alimentary canal, including mouth, esophagus,
stomach, intestines and rectum.

BENEFITS
a. It removes all unwanted contents from the stomach including excess secretions
of the stomach and undigested food.
b. It cures the problem of gas, acidity and indigestion.
c. It helps to cure cough and sore throat

E. NAULI:-
It is cleansing practice of abdominal muscles to massage and clean stomach and
small intestine. This is one of the most difficult techniques to master. Nauli can be
performed by Pachima nauli, Madhyama nauli and Vama nauli.

BENEFITS
 It tones and massages the entire abdominal area, including muscles, nerves,
intestines, reproductive, urinary and excretory organs.
 It is a training of internal organs such as stomach, liver, spleen, urinary
bladder, pancreas, gall bladder, and large and small intestine.
 It helps to remove the toxic materials from the digestive tract.

F. BASTI:-
It is a method for purifying the large intestine either with or without water.
BENEFITS
 Basti helps in coming gastric troubles, indigestion and purification of the
large intestine absorbs the nutrients and water from undigested waste.

ASANAS

SSCE 2024-25 YOGA PROJECT

Page 12 of 22
Asanas are yoga poses that can help improve flexibility, strength, and
balance. They can also help to strengthen the immune system, improve blood
circulation, and improve mood.

Types of Asanas in Yoga

Yoga asanas can be broadly categorized into four types based on body posture:

 Supine Asanas (lying on the back)

 Prone Asanas (lying on the stomach)
 Standing Asanas
 Sitting Asanas

Asanas in Supine Position

These asanas are practiced while lying on the back.

Steps for Straight Leg Raising

1. Lie flat on your back.

2. Bend one knee while keeping the other leg straight. Engage your abdominal
muscles and slowly lift the straightened leg off the floor. Tighten the
muscles on the top of your thigh as you lift, ensuring your knee stays
straight.

Steps for Both Legs Raising

1. Lie flat on your back.

2. Bend one knee while keeping the other leg straight. Engage your abdominal
muscles and lift the straightened leg off the floor, tightening the muscles on
your thigh.

Pawanmuktasana (Wind-Relieving Pose)

1. Lie flat on your back. Bend your right knee and bring it to your chest.
Interlock your fingers and clasp your hands just below the knee. Keep the
left leg straight and on the floor.

SSCE 2024-25 YOGA PROJECT

Page 13 of 22
 2. Inhale deeply, filling your lungs. Hold your breath and raise your head and
shoulders, trying to touch your knee with your nose. Hold for a few seconds
while retaining your breath.
3. Exhale slowly and return to the starting position.

Halasana (Plow Pose)

1. Lie on your back and join your legs.

2. Raise your legs to a 90-degree angle.
3. Support your lower back with your hands as you lift your waist and legs,
curving your back. Rest your legs above your head on the floor.
4. Place your toes on the floor, keeping your legs straight. Balance your weight
on your shoulders and relax.
5. Hold for a count of 100, then gently return to the starting position.

Benefits of Halasana

 Prevents diabetes, obesity, stomach disorders, and menstrual issues.

 Enhances spinal flexibility.
 Helps reduce body fat and improves memory.

Asanas in Prone Position

These asanas are practiced while lying on the stomach.

Bhujangasana (Cobra Pose)

1. Lie on your stomach, feet together, tops of the feet touching the floor.
2. Place your hands under your shoulders, elbows close to your body. Inhale
deeply.
3. As you inhale, straighten your arms, lifting your chest and forming an arc
with your back. Focus on stretching through your back and legs.
4. Hold the pose while breathing steadily, then exhale and return to the starting
position.

Benefits of Bhujangasana

 Stretches the chest, shoulders, and abdomen.

 Improves flexibility and posture.

SSCE 2024-25 YOGA PROJECT

Page 14 of 22
  Reduces lower back stiffness and aids digestion.
 Helps with stress relief and respiratory health.

Shalabhasana (Locust Pose)

1. Lie on your stomach.

2. Inhale and lift both legs off the ground without bending your knees. Keep
your chin on the floor.
3. Exhale as you slowly lower your legs back down.

Benefits of Shalabhasana

 Relieves lower back pain and sciatica.

 Reduces abdominal fat.
 Strengthens thighs, hips, and back muscles.

Dhanurasana (Bow Pose)

1. Lie on your stomach with your legs straight and hands beside your body.
2. Bend your knees and bring your heels close to your buttocks. Hold your
ankles with your hands.
3. Inhale, lift your thighs, chest, and head together. Keep your arms straight.
4. Hold for 8–10 breaths, then exhale and relax.

Benefits of Dhanurasana

 Reduces gastrointestinal disorders.

 Improves posture and spinal flexibility.
 Strengthens abdominal and reproductive organs.

Asanas in Sitting Position

Gomukhasana (Cow Face Pose)

1. Sit with your legs straight.

2. Bend your left leg, placing the heel near the right buttock.
3. Bend your right leg, placing the heel near the left buttock.
4. Bring your left arm behind your back and clasp it with your right hand. Hold
the position while breathing normally. Repeat on the other side.

SSCE 2024-25 YOGA PROJECT

Page 15 of 22
Benefits of Gomukhasana

 Improves shoulder and hip mobility.

 Strengthens the chest and back muscles.
 Facilitates deep breathing and supports kidney function.

Vakrasana (Twisting Pose)

1. Sit with your legs extended forward.

2. Bend your right knee, placing the foot beside your left knee.
3. Twist your torso to the right, placing your left arm outside the right knee and
your right hand on the floor behind you.
4. Hold the pose while breathing steadily, then repeat on the other side.

Benefits of Vakrasana

 Enhances spinal flexibility and tones abdominal organs.

 Reduces belly fat and improves digestion.

Mandukasana (Frog Pose)

1. Sit in Vajrasana. Make fists with your hands, pressing the thumbs inside.
2. Exhale, lean forward, and press your fists into your abdomen. Hold your
breath and gaze forward.

Benefits of Mandukasana

 Boosts insulin production, aiding in diabetes management.

 Improves digestive and excretory system function.
 Reduces fat in the thighs and hips.

Asanas in Standing Position

SSCE 2024-25 YOGA PROJECT

Page 16 of 22
Vrikshasana (Tree Pose)

1. Stand tall. Place your right foot on your left thigh.

2. Raise your arms above your head and join your palms. Hold the pose.

Benefits of Vrikshasana

 Improves balance and stability.

 Strengthens legs and tones the lower body.

Trikonasana (Triangle Pose)

1. Stand with your feet 3–4 feet apart. Turn your right foot 90° outward and
left foot slightly inward.
2. Extend your arms to the sides and lean to the right, placing your right hand
on your ankle or shin.
3. Stretch your left arm upward and gaze at your left hand. Hold for a few
breaths, then repeat on the other side.

Benefits of Trikonasana

 Improves flexibility and balance.

 Strengthens legs, arms, and core muscles.

Padahastasana (Hand-to-Foot Pose)

1. Stand tall, arms raised overhead.

2. Exhale and bend forward, placing your hands on your heels or the floor.
Keep your knees straight.
3. Hold for 15–30 seconds, then slowly return to standing.

Benefits of Padahastasana

 Enhances spine flexibility and stretches leg muscles.

 Improves digestion and reduces belly fat.

SSCE 2024-25 YOGA PROJECT

Page 17 of 22
 SURYANAMASKAR

 Surya Namaskar, also known as Sun Salutation, is a yoga practice that

involves a sequence of 12 linked asanas (postures). It's a combination of
physical exercise and spiritual practice that's intended to channel the sun's
energy into the body.

 Pranamasana (Prayer Pose): Stand upright with your feet together. Bring
your palms together in front of your chest and relax.

 Hasta Uttanasana (Raised Arms Pose): Inhale deeply, lift your arms
upward and slightly backward, stretching your entire body.

 Padahastasana (Hand-to-Foot Pose): Exhale as you bend forward,

bringing your hands to the ground. Keep your knees straight if possible.

 Ashwa Sanchalanasana (Equestrian Pose): Inhale, stretch your right leg

backward while keeping your left leg bent. Lift your head and look upward.

SSCE 2024-25 YOGA PROJECT

Page 18 of 22
  Dandasana (Stick Pose): Exhale, step your left leg back to join the right,
forming a straight plank-like position. Keep your body aligned.

 Ashtanga Namaskara (Eight-Limbed Pose): Lower your body so your

chest, chin, palms, knees, and toes touch the ground. Keep your hips slightly
elevated.

 Bhujangasana (Cobra Pose): Inhale as you slide forward, raising your

chest and gently arching your back.

 Adho Mukha Svanasana (Downward Dog Pose): Exhale while lifting

your hips upward, forming an inverted "V" shape with your body.

 Ashwa Sanchalanasana (Equestrian Pose): Inhale, bring your right leg

forward, keeping your left leg extended behind you. Look upward.

 Padahastasana (Hand-to-Foot Pose): Exhale as you step your left leg

forward and fold forward.

 Hasta Uttanasana (Raised Arms Pose): Inhale deeply, stretch your arms
upward and backward.

 Pranamasana (Prayer Pose): Exhale and return to the starting position

with palms together in front of your chest.

BENEFITS
1. Improves Blood Circulation of the Body.
2. Your Mantra to Weight loss
3. Promotes a Regular Menstrual Cycle
4. Benefits your Skin and Hair
5. Ani-anxiety and Calming Properties
Benefits of Yoga

SSCE 2024-25 YOGA PROJECT

Page 19 of 22
Yoga, an ancient practice of physical and mental discipline, offers a holistic
approach to improving physical health, mental well-being, and spiritual awareness.
Below are the expanded benefits of yoga:

i. It relieves stress and relaxes the mind.

ii. It removes anxiety, anger and irritability.

iii. It stretches the spine and brings flexibility.

iv. It helps to remove constipation and digestive disorder.

v. It is useful for increasing height.

vi. It is helpful for women after childbirth.

Conclusion
SSCE 2024-25 YOGA PROJECT
Page 20 of 22
Yoga is a comprehensive practice that significantly contributes to social, physical,
and mental well-being. It strengthens social bonds by fostering unity, empathy, and
shared experiences. Physically, yoga enhances strength, flexibility, and overall
health, promoting a fit and active lifestyle. Mentally, it alleviates stress, sharpens
focus, and fosters emotional stability. By integrating these dimensions, yoga serves
as a transformative practice, creating harmony between the mind and body for a
healthier, more balanced, and fulfilling life.

Social Health Benefits:

 Encourages cultural exchange and understanding through shared yoga

traditions.
 Builds connections with like-minded individuals focused on wellness.
 Promotes mutual respect and trust in group activities or partner poses.
 Facilitates collaboration in workshops, retreats, and community events.
 Strengthens family bonds when practiced collectively.

Physical Health Benefits:

 Enhances coordination and reaction time through mindful movements.

 Reduces the risk of lifestyle-related conditions such as diabetes and
hypertension.
 Increases stamina and endurance, supporting an active lifestyle.
 Promotes detoxification by stimulating the lymphatic system.
 Boosts skin health by improving blood circulation and reducing stress.

Mental Health Benefits:

 Cultivates patience and self-discipline through regular practice.

 Encourages a positive outlook by emphasizing gratitude and mindfulness.
 Provides effective coping mechanisms for managing stress and adversity.
 Stimulates creativity and problem-solving by calming the mind.
 Helps overcome negative thought patterns and fosters emotional resilience.

Yoga offers a holistic pathway to achieving balance and fulfilment, making it a

vital practice for overall well-being in today’s fast-paced world.

SSCE 2024-25 YOGA PROJECT

Page 21 of 22
 BIBLIOGRAPHY

CLASS 12 CBSE TEXT BOOK

CLASS 11 CBSE TEXT BOOK

https://www.wikipedia.org/

https://www.healthline.com/

SSCE 2024-25 YOGA PROJECT

Page 22 of 22