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CERTIFICATE

This is to certify that Debmaitri Saha, student of class XI, has successfully completed the research
Practice file of Yoga under the guidance of Mr. Surajit Bajani during the year 2024-2025.

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ACKNOWLEDGEMENT

I would like to express my special thanks and gratitude to my teacher Mr. Bajani Sir, who gave me
the golden opportunity to do this wonderful project. This project also helped me in doing a lot of
research and I came to know about so many new things. I am extremely grateful to my parents and
my friends who gave valuable suggestions and guidance for the completion of my project. This
cooperation and healthy criticism came in handy and was very useful.

Hence, I would like to thank all the above-mentioned people once again.

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INTRODUCTION

Yoga is essentially a spiritual discipline based on an extremely subtle science which focuses on
bringing harmony between the mind and body. It is an art and science for healthy living. The word
Yoga is derived from the Sanskrit root yuj meaning to join.

According to Yogic Scriptures, the practice of yoga leads to the union of individual consciousness
with universal consciousness. According to modern scientists, everything in the universe is just a
manifestation of the same quantum firmament. One who experiences this oneness of existence is
said to be in Yoga and is termed as a yogi who has attained a state of freedom, referred to as Mukti,
Nirvana, Kaivalya, or Moksha.

Yoga also refers to an inner science comprising a variety of methods through which human beings
can achieve union of the body and mind to attain self-realization. The aim of Yoga practice (sadhana)
is to overcome all kinds of sufferings that lead to a sense of freedom in every walk of life with holistic
health, happiness, and harmony.

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HISTORY OF YOGA

The origins of yoga are now traced back to the Indus Valley Civilization that existed during the period
between 3300 and 1300 before the Common Era. This argument is based on archeological findings,
namely the depictions of postures that resemble some of the positions that are now used in Yoga.

However, the first textual mention of this word appears only in the Vedic period. This evidence
shows that yoga was a combination of mental, spiritual, and physical practices that could help a
person improve his/her health and achieve liberation from many worldly desires. The classical works
about this method were written during the rule of the Maurya Empire.

The classical period can be distinguished because the main principles of this teaching were
established during this time. For instance, one can speak about the idea of fine abstentions or
pratyahara which can be translated as the withdrawal of a person's senses. At that stage, the
practitioners of yoga did not separate spiritual and physical exercises. So, this period is an important
landmark that can be identified.

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AIM OF YOGA

1. Physical Well-Being And Health

. Regular practice of yoga postures (asanas) helps maintain flexibility, improve strength, and
enhance overall physical fitness. Through controlled breathing (pranayama), yoga optimizes the
functioning of vital organs, regulates blood pressure, and promotes overall health.

2. Mental Equanimity

. Techniques such as meditation (dhyana) and mindfulness help individuals reduce stress and
anxiety and achieve a state of tranquility. This mental balance leads to better decision-making and
emotional stability.

3. Spiritual Evolution

. Through meditation and self-reflection, individuals embark on a spiritual journey to understand

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TYPES OF ASANA
1. Ardhachakrasana

2. Dhanurasana

3. Ardha Halasana

4. Matsyasana

5. Natarajasana

6. Sarvangasana

7. Sirsasana

8. Trikonasana

9. Vajrasana

10. Siddhasana

11. Simhasana

12. Dandasana

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CONTENT OF THE PROJECT

CONTENT OF THE PROJECT

1. Halasana

. Procedure.

1. Start in the right position. Begin by lying flat on your back on a yoga mat.

2. Lift your legs. Slowly raise your legs towards the ceiling, keeping them straight without bending
the knees.

3. Move into the Plow Pose.

4. Hold the position.

. Benefits.

1. Improves digestive system

2. Relieves back pain

3. Beneficial during menopause

. Limitations.
 1. Avoid if you have neck injuries

2. Pregnant women should avoid.

3. Those with severe headaches should avoid.

2. Pavanamuktasana

. Procedure.

1. Remain with bent knees for a few breaths.

2. With every exhalation, press the thighs and knees on the abdomen and hold them with your
hands.

3. Feel the moderate chest opening and the good hip opening.

4. With another inhalation, release the clasp of the hands on the legs and straighten the legs.

. Benefits.

1. Effective for lower back pain.

2. Relieves constipation.

3. Reduces body fat.

. Limitations.

1. People suffering from high blood pressure should avoid.

2. Those with asthma should avoid.

3. Pregnant women should avoid.

3. Bhujangasana

. Procedure.

1. Lie down on your stomach, legs together, toes pointing outward, hands by the side of the
thighs, palms facing upward, forehead resting on the ground.

2. Fold hands at the elbows, place palms on the ground to the sides of the shoulder, thumbs
under the armpits.

3. Slowly raise the head, neck and shoulders. Raise the trunk up to the navel. Raise the chin as
high as possible.

4. Maintain the posture as long as comfortable.

. Benefits.

1. It can relocate slipped discs.

2. Keeps the spine supple and healthy.

. Limitations.

1. Strictly prohibited for the patients of hernia.

2. Cardiovascular problems.

3. Wrist injuries.

4. Shalabhasana

. Procedure.

1. Lie on your stomach, legs extended, and arms by your side.

2. Exhale, lift chest and legs off the ground, keeping hips pressed down.

3. Gaze forward or slightly upward.

4. Hold for a few breaths, then release and relax.

. Benefits.

1. Alleviates Premenstrual Syndrome (PMS).

2. Supports kidney and liver health.

3. Enhances posture.

. Limitations.

1. Blood pressure problems.

2. Pregnant women should avoid.

3. People with severe sciatica should avoid.

5. Gomukhasana

. Procedure.

1. Start in staff pose.

2. Bend the right knee and make sure it is stacked on your left knee.

3. Ground through your sitting bones.

4. Inhale to lengthen the spine, stretch arms outward, palms facing forward.

5. Internally rotate the right shoulder. Sweep the arm behind your back, walking your hand up
towards your shoulder blades, palm facing outward.

6. Stretch the left arm up. Bend the elbow, reach down for the right fingertips, hooking the fingers
together if they reach.

7. Firm your shoulder blades against your back ribs and open your chest.
 8. Stay for a few breaths, then switch legs and arms.

. Benefits.

1. Opens your chest and thoracic spine.

2. Stretches the ankle, hips, and thighs.

. Limitations.

1. Ligament issues.

2. Bleeding piles.

6. Vakrasana

. Procedure.

1. Sit on the floor, legs stretched out in front.

2. Bend the right knee and place the right foot outside the left knee.

3. Inhale and raise the left arm straight up.

4. Exhale and twist.

. Benefits.

1. Positive effect in reducing blood glucose levels.

2. Reduces stress.

3. Enhances concentration.

. Limitations.

1. Women during menstruation.

2. Those suffering from any injury of the hips or shoulders.

3. Those who have undergone any recent surgery of the thorax.

7. Ustrasana

. Procedure.

1. Stand on the knees. Keep the thighs fully straight.

2. Lean in the backward direction.

3. Push the hips in the forward direction.

4. Then bend the head and the spine backward as much as possible without straining.

5. Relax the body and the muscles of the back.

. Benefits.
 1. Enhanced lung capacity.

2. Better posture.

3. Promotes emotional balance.

. Limitations.

1. Those with blood pressure issues.

2. Pain or injury in the ankles, knees, calves, or thighs.

3. Those suffering from insomnia.

8. Mandukasana

. Procedure.

1. Keep your legs and knees together.

2. Make fists and place them on your lower abdomen.

3. Move your spine forward over the knees.

4. Bend forward and relax your forehead on your knees.

. Benefits.

1. Assists in hip mobility.

2. Helps with stability.

3. Eases back pain.

. Limitations.

1. People suffering from fever.

2. Pregnant women should avoid.

3. Those who have any type of knee or hip injury.

9. Sasankasana

. Procedure.

1. Start in a seated position, legs extended, work together, palms resting on the floor beside your
buttocks.

2. Bend your right leg, heel close to the right buttock.

3. Left leg under the left buttock, knees close together, spine upright.

4. Place palms on the upper part of the thighs.

5. Reach your left hand back, exhale and bend forward.

. Benefits.

1. Encourages a relaxed and tranquil state of mind.

2. Enhances awareness and sensitivity.

3. Enhances the function of the pelvis and lower back nerves.

. Limitations.

1. Spondylitis and vertigo.

2. Hypertension.

3. People with slipped discs should avoid.

10. Janusirsasana

. Procedure.

1. Sit in a staff pose.

2. Bend your right knee and place the right foot against the inner thigh, relaxing the knee down.

3. As you inhale, flex the foot.

4. Rotate your body slightly, fold forward from the hip.

5. Keep your spine long, chest open, shoulders relaxed.

6. Place your hands down framing your left leg.

7. Stay for 5 to 10 breaths.

8. Inhale, as you come out of the pose.

. Benefits.

1. Stimulates digestion.

2. Relieves menstrual discomfort.

3. Stimulates the kidneys and liver.

. Limitations.

1. Hamstring injury.

2. Abdominal ulcer.

3. Those with asthma should avoid.

11. Vrikshasana

. Procedure.
 1. Stand straight.

2. Balance firmly on your left leg and lift your right leg.

3. Place your right foot against the inside of your left thigh.

4. Join your palms in prayer at chest level and lift overhead until hands are stretched upward.

5. Hold the position while breathing deeply.

6. Repeat the posture with your right leg.

. Benefits.

1. Strengthens core muscles.

2. Promotes joint health.

3. Helps in building focus.

. Limitations.

1. Arthritis in the hips or knees.

2. History of hip replacement.

3. High blood pressure.

12. Padahastasana

. Procedure.

1. Begin standing on your mat, with your feet hip-width apart and arms by your sides.

2. Inhale deeply and lengthen your spine.

3. Exhale and slowly bend forward from your hips, keeping your back straight.

4. Bring your hands down to the floor.

5. Engage your core and bring your forehead toward your knees.

6. Hold the pose for a few breaths.

. Benefits.

1. Improves metabolism.

2. Helps with nasal and throat diseases.

3. Massages the digestive organs.

. Limitations.

1. Serious back complaints.

2. Sciatica.

3. Heart disease.
13. Nadi Shodhana

. Procedure.

1. Connect to your breath. Begin by taking a last inhalation followed by a slow gentle exhalation.

2. Find Vishnu mudra.

3. Inhale through the left nostril.

4. Exhale through the right nostril.

5. Inhale through the right nostril.

6. Exhale through the left nostril.

. Benefits.

1. Controls hypertension.

2. Lowers anxiety and depression.

3. Improves breathing and immunity.

. Limitations.

1. People suffering from high blood pressure.

2. Heart problems.

3. Pregnant women should never attempt to hold their breath.

14. Meditation

. Procedure.

1. Sit upright comfortably.

2. Gently close your eyes.

3. Breathe deeply.

4. Slowly scan your body and notice any sensations.

5. Be aware of any thoughts you are having.

6. When your mind wanders, focus on your breath.

7. Gently open your eyes when you are ready.

. Benefits.

1. Enhances cognitive functioning.

2. Reduces blood pressure.

3. Lengthens attention span.

1. Extensive meditation can cause depersonalization.

2. Extreme meditation can cause intense mental health symptoms.

3. Other studies have indicated that long meditation periods can be contraindicated for people
with psychiatric problems.

15. Sithali Pranayama

. Procedure.

1. Sit cross-legged.

2. Take long inhales through your mouth.

3. Roll your tongue to inhale.

4. Exhale slowly through your mouth.

5. Repeat several times to maximize the cooling.

. Benefits.

1. Can help reduce irritation or anger.

2. Cools and reduces body temperature.

3. Helps during hot flashes.

. Limitations.

1. Low blood pressure.

2. Respiratory disorders like asthma or bronchitis.

3. Chronic constipation.

16. Ujjayi Pranayama

. Procedure.

1. Clear your nasal passages and sit in Padmasana.

2. Keep your spine straight.

3. Take deep inhales.

4. Exhale slowly by making a "ha" sound.

5. Repeat several times.

. Benefits.

1. Relieves insomnia.
 2. Slows down the heart rate.

3. Reduces blood pressure.

. Limitations.

1. Can cause introversion and lowering of blood pressure.

2. Should not be practiced by pregnant women.

3. History of heart-related issues.

17. Viparita Karani

. Procedure.

1. Lie on your back.

2. Bend your knees, lifting them towards your chest.

3. Straighten your legs upward, forming a 90-degree angle with your body.

4. Place your hands under your hips for support.

5. Relax in this position while taking deep breaths.

. Benefits.

1. Improves lymphatic drainage.

2. Helps reduce varicose veins.

3. Increases energy levels.

. Limitations.

1. Serious back issues.

2. Sciatica.

3. Abdominal hernia.

CONCLUSION

The purpose of Yoga is to create harmony in the physical, vital, mental, psychological, and spiritual
aspects of the human being. In the foregoing pages of this book, I have described the technique of
relaxation in different postures. Yoga is not a mere practice for an hour or two in a day, but it is the
most scientific way of living, encompassing all the twenty-four hours of the day. During the whole
day, you may only be in one of these three postures, and hence a skillful adjustment in them will
effect the required harmony. Yoga than Kurce Karmani, Be Established in Yoga and do all your duties
and Yogah Karmasu Kausalam, Yoga is skill in action. Skill here means to be in tune with the nature
of the Supreme Reality. Be a Yogin always, is the loving instruction of Lord Krishna. Convert life into
Yoga so that you may ensure success in all the fields of activity. By regular practice, by using your
presence of mind, skill, and wisdom, you can become a Yogin and enjoy happiness and peace,
whatever be the circumstances and conditions in which you are placed.

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BIBLIOGRAPHY

For successfully completing my project, I have taken help from the following website links.

. www.google.com

. YouTube

. Google Images

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