Computer Engineering Department

Ahmednagar Jilha Maratha Vidya Prasarak Samaj’s

Shri Chhatrapati Shivaji Maharaj
College of Engineering, Nepti,
Ahmednagar

DEPARTMENT OF COMPUTER ENGINEERING

ACADEMIC YEAR 2023-24

Report on

“STRESS RELIF: YOGA AND MEDITATION ”

Submitted by
Prajwal Deshmukh(S191014223)

Under Guidance of
Prof. R.A. Ghadge

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 Ahmednagar Jilha Maratha Vidya Prasarak Samaj’s
Shri Chhatrapati Shivaji Maharaj
College of Engineering, Nepti,
Ahmednagar

DEPARTMENT OF COMPUTER ENGINEERING

CERTIFICATE

This is to certify that Mr.Prajwal Navnath Deshmukh has

successfully completed her research study on “STRESS RELIF: YOGA
AND MEDITATION” in Audit Course subject under guidance of Prof. P.
S. Kohakade at Shri. Chhatrapati Shivaji Maharaj College of Engineering,
Nepti, Ahmednagar in the partial fulfilment of the Graduate Degree course in
B.E. at the Department of Computer Engineering in the Academic Year
2023-24 as prescribed by the Savitribai Phule Pune University, Pune.

Prof. R.A. Ghadge Prof. V.V. Jagtap Dr. Y.R.Kharde

(Guide) (HOD) (Principal)

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Computer Engineering Department

ABSTRACT

Yoga is continuously being used from long time as scientific way of dealing with

various stress and anxiety levels along with many other physical and mental

benefits. Still ways in which yoga is helpful to tackle stress and anxiety is not

popular and common among teenagers. To understand the role of yoga and

meditation in reducing the stress faced by teenagers due to their sudden change and

decision phase in life. Adolescents in the present situation do not know about yoga

at all because they consider it as a traditional and old practice, but this superstitious

mind could be changed by knowing that meditation and yoga are not just postures

but more than that and have lifelong benefits.

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 Table of Contents

1. Introduction............................................................................................................5

2. Types yoga exercises and meditation techniques...................................................7

3. How to control mind wondering............................................................................14

4. Attention and awerness development of mind........................................................16

5. How to increase the power of mindfulness..........................................................18

6. Advantages of yoga & meditation.......................................................................19.

7. Conclusion............................................................................................................20

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Computer Engineering Department

Introduction:

Yoga, which developed in India, is an ancient tradition of bringing together the

physical, emotional, mental and spiritual aspects of our being. The goal of yoga is
to recognize our true nature and the inherent wisdom. The word yoga is derived
from the Sanskrit verbal root “yuj” which means “to yoke”. It has a wide array of
meanings which range from “union” to “spiritual endeavour”. Essentially, yoga
means union; union within yourself, union with the divine spirit within and
harmony between you and all that is within your world. The practice of yoga

 Makes the body strong and flexible; it also improves the functioning of
the respiratory, circulatory, digestive, and hormonal systems.

 Yoga brings about emotional stability and clarity of mind.

 In the practice of Yoga the ultimate aim is one of self-development and self-
realization. The practice of yoga involves stretching the body and forming different
poses, while keeping breathing slow and controlled. The body becomes relaxed and
energized at the same time. There are various styles of yoga, some moving through
the poses more quickly, almost like an aerobic workout and other styles relaxing
deeply into each pose. Some have a more spiritual angle, while others are used
purely as a form of exercise. Self Realization Yoga is a powerful, internal
experience, which integrates the body, the senses, the mind, and the intelligence,
with the self. Yoga is a system where every person can realize his or her full
potential. Four Ways to Self-Realization • The path to knowledge (jnana marg)
when the practitioner learns to difference between the real and the unreal • The
path of selflessness (karma marg) service without thought of reward • The path of
love and devotion (bhakti marg) • The path of self control (yoga marg) The mind
and its
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actions are brought under total control. All these paths lead to the same goal of total

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oneness. Yoga offers an effective method of managing and reducing stress,
anxiety, and depression, and numerous studies demonstrate the efficacy of yoga on
mood- related disorders. Currently, treatment for anxiety and depression involves
mostly psychological and pharmacological interventions; however, mind-body
interventions are becoming increasingly popular as a means to reduce stress. Yoga,
a form of mindbody exercise, has become an increasingly widespread therapy used
to maintain wellness, and alleviate a range of health problems and ailments.
Meditation is a practice in which an individual trains the mind or induces a mode
of consciousness, either to realize some benefit or for the mind to simply
acknowledge its content without becoming identified with that content or as an end
in it.

 In simple words, meditation seeks to intentionally remove the distraction of

the external world to let us observe what our mind will naturally produce on its
own, allowing us to gain a deeper understanding of our own thought process.

 The term meditation refers to a broad variety of practices that includes

techniques designed to promote relaxation, build internal energy or life force and
develop compassion, love, patience, generosity and forgiveness.

 Meditation aims at effortlessly sustained single-pointed concentration meant

to enable its practitioner to enjoy as indestructible sense of well-being and
practice human values while in any life activity.

 Meditation originally was meant to help deepen understanding of the sacred and
mystical forces of life. These days, meditation is commonly used for relaxation
and stress reduction. It is considered as a type of mind-body complementary
medicine. Meditation produces a deep state of relaxation and eases many health
concerns, such as high blood pressure, depression and anxiety by repeating a
mantra and closing the eyes.

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TYPES OF YOGA EXERCISE AND MEDITATION
TECHNIQUES:-

1. :-

Hatha Yoga is one of the oldest and most widely practiced forms of yoga. It is a
holistic system that encompasses physical postures , breath control (pranayama), and
meditation techniques.
The word “Hatha” is derived from the Sanskrit words “ha” meaning sun and “tha”
meaning moon, symbolizing the balance and union of opposing energies within the
body and mind.

Hatha Yoga focuses on aligning and harmonizing the body, mind, and breath
through a series of gentle and static postures. The practice aims to cultivate physical
strength, flexibility, and balance, while also promoting mental clarity and inner
calm.

One of the distinguishing features of Hatha Yoga is its emphasis on the integration of
breath and movement. Practitioners are encouraged to synchronize their breath with
each movement and to cultivate a steady and focused mind. This union of breath and
movement helps to create a sense of flow and mindfulness throughout the practice.

2. Vini Yoga:

Vini Yoga is a style of yoga that was developed by T.K.V. Desikachar, son and
student of the renowned yogi T. Krishnamacharya. It is a personalized and adaptable
approach to yoga, focusing on individual-level practice and the needs of each
practitioner.

The term “Vini Yoga” comes from the Sanskrit words “vi” meaning “to adapt” or “to
modify,” and “ni” meaning “to do” or “to apply.”

Vini Yoga focuses on the importance of customizing the practice to the unique
requirements of each individual, taking into consideration their physical condition,
health concerns, age, and personal goals.

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It combines asanas (yoga postures), pranayama (breathing techniques),, and other
yogic tools to create a holistic approach to well-being.

One of the distinguishing features of Vini Yoga is the emphasis on breath

synchronization with movement. Each movement is coordinated with the breath,
creating a fluid and rhythmic practice. The breath is considered a vital link between
the body and the mind, and by synchronizing it with movement, Vini Yoga aims to
bring harmony and awareness to both.

Vini Yoga can be beneficial for people of all ages and fitness levels. It is particularly
suitable for those seeking a therapeutic approach to yoga, individuals with specific
physical limitations or injuries, and those looking for a gentle and adaptable practice.

3. Ashtanga Yoga:

Ashtanga yoga is a direct offshoot of Maharishi Patanjali’s Yoga Sutras. The word
ashtanga is a derivative of the Sanskrit word 8.

There are 8 pillars of Ashtanga Yoga:

 Yamas (Restraints)
 Niyamas (Observances)
 Asana (Physical postures)
 Pranayama (Breath control)
 Pratyahara (Withdrawal of senses)
 Dharana (Concentration)
 Dhyana (Meditation)
 Samadhi (Union)

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4. Iyengar Yoga

This form of yoga got its name from B.K.S. Iyengar, one of the most outstanding
yoga teachers in the world. Iyengar yoga focuses on posture, body alignment, and
opening of the body. It also uses props, including yoga blocks and belts, to
perfect poses.

Benefits

 Increase Flexibility
 Toned muscles
 A calmer mind
 Pain relief
 Improved posture and alignment
 Protection from disease
 Improved breathing
 Strengthen the muscles

5. Kundalini Yoga

Kundalini yoga is a spiritual practice that focuses on awakening the dormant energy
within the body, known as Kundalini.
It aims to activate and awaken the Kundalini energy, which is believed to reside at
the base of the spine. This activation leads to higher states of consciousness and
spiritual enlightenment.

Kundalini yoga incorporates various breathing techniques, such as deep

diaphragmatic breathing and specific pranayama exercises. These techniques help to
balance and channel the flow of energy in the body.

This type of yoga combines dynamic movements, postures, and repetitive

motions known as kriyas. These kriyas are designed to stimulate the body’s
energy centers and remove energy blockages.

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Chanting mantras is an integral part of Kundalini yoga. The vibrations produced by
the chanting are believed to have a transformative effect on the mind, body, and
spirit.

In addition, Kundalini yoga incorporates meditation techniques to quiet the mind,

increase awareness, and develop a deeper connection with the self. Kundalini
meditations often involve visualization, mantra repetition, or focusing on specific
energy centers (chakras).

It is important to note that Kundalini yoga should be practiced under the guidance of
a qualified instructor or by joining authentic yoga courses, as it involves powerful
energy work and specific techniques.

6. Yin Yoga:

Yin Yoga is a gentle and slow-paced style of yoga that targets the deep connective
tissues of the body, such as ligaments, tendons, and fascia. Unlike more dynamic
and active yoga styles, Yin Yoga focuses on longer-held, passive poses that allow
for deep stretching and relaxation. It is often considered a complementary practice to
more yang-oriented and physically demanding forms of yoga.

In Yin Yoga, poses are typically held for several minutes, ranging from two to five
minutes or even longer. This prolonged hold in each pose enables the muscles to
relax, allowing the practitioner to access the deeper layers of the body. The emphasis
is on surrendering into the pose and finding a point of gentle tension or stretch, rather
than striving for flexibility or muscular engagement.

One of the fundamental principles of Yin Yoga is the concept of “finding your
edge.” It means finding the appropriate depth or intensity in each pose that suits
your body’s unique range of motion and sensation. It is essential to listen to your
body and avoid pushing beyond your limits, as this practice encourages a sense of
self- acceptance and non-competitiveness.

Yin Yoga offers several benefits for both the physical and energetic aspects of the
body. It helps to increase flexibility, particularly in the hips, pelvis, and spine.

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By targeting the connective tissues, it also stimulates the flow of energy or chi in the
body’s meridian channels, which are based on traditional Chinese medicine
principles. This can enhance overall vitality and well-being.

Moreover, Yin Yoga has a calming and meditative effect on the mind. The longer
holds and stillness in poses create an opportunity for introspection and inner
exploration. It encourages mindfulness and presence, allowing practitioners to
cultivate a deeper sense of self-awareness and emotional balance.

7. Restorative Yoga:

Restorative Yoga is a gentle and relaxing type of yoga that aims to promote deep rest
and rejuvenation of the body and mind. It is a therapeutic practice that focuses on
supporting the body in comfortable and fully supported poses for an extended period.
Restorative Yoga is often seen as a way to counterbalance the stresses and demands
of modern life.

In Restorative Yoga, the emphasis is on creating a nurturing and restful environment.

The practitioner uses various props such as blankets, bolsters, and blocks to provide
support and create a sense of comfort in each pose.

The poses are typically held for an extended duration, ranging from 5 to 20 minutes
or more, allowing the body to relax and release tension.

Restorative Yoga offers numerous benefits. Physically, it helps to release muscle

tension, improve flexibility, and enhance the body’s natural healing processes. The
gentle stretching and opening of the body’s energy pathways can improve circulation
and support overall well-being.

On a mental and emotional level, Restorative Yoga promotes mindfulness and

introspection. It encourages the practitioner to slow down, tune into the breath, and
cultivate a sense of self-awareness. This practice can be deeply soothing and
nurturing, allowing individuals to release emotional and mental stress and find a
greater sense of inner calm.

8. Sivananda Yoga

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Sivananda Yoga is a popular form of classical hatha yoga that was developed by
Swami Sivananda Saraswati, a renowned spiritual teacher from India.

He founded the Divine Life Society in 1936 and played a significant role in
popularizing yoga and spreading its teachings worldwide.

Sivananda Yoga follows a holistic approach to physical and mental well-being.

The practice is centered around five key principles known as the “Five Points of
Yoga,” which are:

 Proper Exercise (Asanas)

 Proper Breathing (Pranayama)
 Proper Relaxation (Savasana)
 Proper Diet (Vegetarian)
 Positive Thinking and Meditation
Sivananda Yoga classes typically follow a structured format, incorporating these
elements in a balanced and systematic manner. The aim is to harmonize the body,
mind, and spirit, leading to improved physical health, mental clarity, and spiritual
growth.

9. Power Yoga

Power Yoga is a dynamic and vigorous style of yoga that combines strength,
flexibility, and cardiovascular fitness. It is a modern interpretation of traditional yoga
practices, focusing on building physical strength, stamina, and endurance.

Power Yoga classes often feature a flowing sequence of poses linked together with
breath, creating a challenging and energizing workout. The practice typically
incorporates elements of Vinyasa flow, emphasizing the connection between
movement and breath.

This type of yoga is suitable for those seeking a physically intense and athletic
form of yoga, promoting both physical fitness and mental focus.

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10. Jivamukti Yoga

Jivamukti Yoga is a contemporary and holistic style of yoga that integrates physical
postures, breath control, meditation, ethical principles, and spiritual teachings.

It was developed by Sharon Gannon and David Life in the 1980s, with the aim of
providing a comprehensive approach to yoga that addresses both physical and
spiritual aspects. Jivamukti classes often include vigorous vinyasa flows, chanting,
music, and philosophical teachings.

The practice incorporates the five tenets of Jivamukti: scripture, devotion, non-
violence, music, and meditation. Jivamukti Yoga offers a dynamic and
transformative experience, encouraging practitioners to live in harmony with
themselves, others, and the environment.

11. Prenatal yoga:

Prenatal Yoga is a form of yoga for Soon-to-be Moms. It is a slow form of yoga
which helps pregnant women stay in shape and prepare for labor. During pregnancy,
mothers feel anxious and exhausted, and this yoga form takes care of everything to
eliminate stress and supports the baby’s healthy development.

Prenatal yoga comprises safe poses which ease many of the common discomforts of
pregnant women.

12. Anusara yoga:

Anusara yoga is a modern-day Hatha yoga. The keywords to understand Anusara

yoga are alignment and the postures’ grace. This yoga form is about aligning your
body, heart, and mind in the right direction—the various poses in Anusara yoga
focus on flowing gracefully, meditating, and working on breath control.

There are over 260 yoga poses included in Anusara yoga, and the most important
ones are Half Moon Pose (Ardha Chandrasana), Twist Pose (Vakrasana), and
Warrior Pose (Virabhadrasana).

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 Computer Engineering Department
How To Control a Wandering Mind?:

1. Find Your Totem

Do you recall the totem from the film Inception? When they touched it, it served as a
reminder that they weren’t dreaming and helped to keep them in the present.

You can use this idea to stay focused as well. Find a “focus totem” that will act as a
regular reminder to prioritize your job and put an end to daydreaming. In the best-
case scenario, it should be something you can touch and see.

2. Promise a Reward

Incentives are an obvious way to go. And if you want to learn how to refocus your
mind, then promising a reward would have great results.

Any journey that culminates in gold makes you want to keep going for the rewarding
experience. In general, rewards should be in proportion to how difficult or time-
consuming the activity is. For example:

 Finish a quick house chore = a piece of chocolate

 Complete an annoying administrative task = 10 minutes of Youtube
 A successful day of being in the state of flow = a whole movie
on Netflix
Pretty simple stuff, right? But you’d be surprised how often you forget to reward
yourself for doing solid work on the regular.

3. Enter the State of Flow

Mihály Csíkszentmihályi, a notable psychologist in positive psychology, suggests the

idea of the state of flow by saying that when someone is extremely concentrated on a

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specific activity, one’s mind is fully occupied because the human nervous system is
incapable of processing too much information. [2]

One technique to achieve a long-lasting feeling of contentment is to enter the flow

state, which stops your mind from daydreaming.

Imagine you’re a musician who is writing a piece of music. It is easy to envision that
your thoughts will be entirely consumed by musical notation, leaving you with little
time to consider what to eat for lunch. Most of our anxieties and concerns are put on
hold when we are in a state of flow because we are fully present.

4. Make It Stupid Easy for Your Wandering Mind

I don’t know about you, but if I feel that my task requires more effort than I want to
put forth, I become immediately disinterested. Procrastination and distraction are the
results of this. However, you can counteract this by dividing challenging work into
manageable chunks.

Here’s an example of what seems simpler: 3 pushups instead of 30.

Even though it seems simple, there are instances when our brains need to be
“persuaded” that we are only exerting minimal effort in order for things to go
forward.

But here’s a wonderful thing about this strategy: You are capable of exceeding your
ridiculously simple standard, and you most likely will. You don’t have to, but from
my experience, once you begin going in this way, it’s simple to go above and beyond
your initial, minimal objective.

5. Empty Your Mind With Journaling

Sometimes, there’s too much stuff floating around in your brain that is making your
mind wander. In that case, it can help to spill everything in your head onto
a journal to free up some space. You can use a pen and pad for this or something
digital like Evernote.

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Computer Engineering Department

Attention and awerness development of mind:

The practice of yoga has many benefits for the individual’s physical and
psychological health. Yoga has diverse effects because it is itself diverse having
components of exercise, mindfulness meditation, and spiritua Advantages of yoga &
meditation lity. So, yoga nourishes the body, mind, and spirit. As a result, yoga
practice would be expected to produce physical changes. These include the
relaxation response and stress relief. These should be obvious in the muscles,
tendons and joints, but, less obvious in the nervous system. The nervous system
changes in response to how it is used and how it is stimulated in a process
called neuroplasticity. Highly used areas grow in size and connectivity. Mindfulness
practices in general are known to produce these kinds of changes in the structure,
connectivity, and activity of the brain. Indeed, yoga practice has been shown
to protect the brain from age related degeneration.

The research on yoga effects on the nervous system is accumulating. It makes sense
to pause and look at what has been learned. In today’s Research News article “What
Has Neuroimaging Taught Us on the Neurobiology of Yoga? A Review.” (See
summary below or view the full text of the study at van Aalst and colleagues review
and summarize 34 published research studies of the effects of yoga practice on the
brain. The studies mainly included healthy adults.

They report that the published research studies used a wide variety of different yoga
practices and as a result there were differences in the reported changes to the brain.
Regardless, there were a number of similarities in the changes. They report that yoga
practice increased the volume of brain areas especially the insular cortex and the

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hippocampus. Studies of activation of the brain have demonstrated that yoga
produces increased activation of prefrontal cortical areas. Finally, studies of
connectivity of brain areas have demonstrated that yoga practice increases
functional connectivity in a series of brain areas that are known as the default mode
network.

Yoga is known to increase body awareness. So, it is no surprise that the insular
cortex is expanded by yoga practice. It has been shown to be involved in
interoceptive body awareness. Yoga is also known to increase attentional ability. So,
it is no surprise that the prefrontal cortical areas have increased activation with yoga
practice. They have been shown to be involved in attention processing. Yoga is
known to increase present moment awareness and decrease mind wandering. So, it is
no surprise that yoga produces increased functional connectivity among the
structures of the dorsal mode network. They have been shown to be involved in
mind wandering and a lack of present moment awareness.
So, although differences in yoga practices produce differences in observed changes
in the brain, there appear to consistent similarities. Yoga practice changes the brain
in areas underlying body awareness, attention, and present moment awareness. It
can be speculated that these changes in the brain underlie many of the physical and
psychological benefits of yoga practice.

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 Advantages of yoga & meditation:

1. Increased Flexibility, Balance, and Strength

2. .Improved Circulation and Heart Health

3. .Lower Stress Levels

4. Mental Clarity

5. Weight Loss

6. Improved Symptoms

7. Longer Life

8. Increased Levels of Positivity

9. Improved Sleep Quality

10. Improved Coping with Mental Illness

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 How to increase power of mindfulness:

1. Mindfulness improves our brain chemistry.

Research suggests that regular mindfulness practices help the brain increase levels of
GABA, which helps us stay calm; dopamine, the pleasure and reward
neurotransmitter; and serotonin, which helps us experience positive emotions.

2. Mindfulness changes our fear and stress response.

When we take in sensory information about a possible threat, the amygdala is the
first brain structure to process that information. The amygdala evaluates images and
sounds; if it detects a threat, it passes on the information to the hippocampus, which
activates the body to prepare for a threat. With regular mindfulness practice, the
size of the amygdala shrinks.

3. Mindfulness helps us stay connected to the present moment.

Falling and staying asleep is often a challenge when we experience stressful periods
of life. Our mind races back and forth between our regrets about the past and worries
about the future, keeping us awake.

4. Mindfulness facilitates learning and memory.

The gray matter of the memory areas of the brain generally decreases with age,
impacting memory processes, emotional regulation, and perspective-taking. As a
result, our memory suffers as we get older, we become less flexible with change, and
we find it difficult to appreciate the perspective of others.

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 Conclusion :

Yoga and meditation have been practiced for centuries as powerful tools for
promoting physical, mental, and emotional well-being. Whether you are a seasoned
yogi or a beginner just starting out on your journey, having a solid conclusion for
your yoga and meditation project is incredibly important.

The conclusion of your project serves as a way to bring together all the knowledge,
experiences, and insights gained throughout your practice. It allows you to reflect on
the progress you have made, the challenges you have faced, and the lessons you have
learned.

The conclusion of your project offers a sense of closure and completion, providing a
sense of satisfaction and fulfillment. It serves as a reminder of the importance of self-
care and self-exploration, encouraging you to continue to prioritize your mental and
physical well-being through the practice of yoga and meditation.

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