[Title of Article]

[Author's Name]
 PM SHRI NAVODAYA
VIDYALAYA BIRKHADI
BHIND (M.P)

PROJECT WORK OF YOGA

TOPIC-

SESSION :- 2024 - 25
SUBMITTED TO:- MR. SAURABH SHARMA
SUBMITTED BY :-

CLASS :- XII
ROLL NO :-
CBSE ROLL NO:-

ACKNOWLEDGMENT

The successful completion of any project

depends on cooperation and help of many
people than those who directly execute
the work. It is difficult to express my
gratitude to all those people who have
helped me in words, yet I make a humble
attempt to do so.
At this outset I am highly indebted to
Jawahar Navodaya Vidyalaya bhind and
CBSE for providing me an opportunity to
undertake this project. I would like to
express my deep gratitude to my
principal MR. BRAJESH KUMAR and for
giving me all the moral support needed to
undertake this project.
I sincerely thank my project guide Mr.
SAURABH SHARMA AND MR. MANISH
GUPTA for providing me his guidance in
this venture, who helped me in the
completion of this project. I am also
grateful to my parents whose blessings
are always with me.
 CERTIFICATE
This is to certify that
has successfully completed the
project on YOGA as subscribed
by the Central Board of
Secondary Education for PM Shri
Jawahar Navodaya Vidyalaya,
bhind during the year 2024-25.

INTERNAL EXAMINER EXTERNAL

EXAMINER

PRINCIPAL
Give us strength to come to the end of the path, To eternal
knowledge, Help us so that we do not turn against one
another, and eternally united continue on the path together.
OM Peace Peace Peace -Swami Maheshwarananda
Yoga is a traditional method of meditation developed by the
saints of ancient India. They practiced yoga as an effective
method of controlling their mind and bodily activities. Yoga
in Daily Life is a system of practice consisting of eight levels
of development in the areas of physical, mental, social and
spiritual health.
When the body is physically healthy, the mind is clear,
focused and stress is under control. This gives the space to
connect with loved ones and maintain socially healthy
relationships. When you are healthy you are in touch with
your inner Self, with others and your surroundings on a
much deeper level, which adds to your spiritual health.

Yoga increases the flexibility of the spine, improves body's

physical condition and heightened awareness to the importance
of relaxation. It has been emphasized that each exercise be
practiced slowly, coordinating movement with the breath,
pausing motionless in each position and always with full
concentration.
Yoga teaches you to focus on breathing while you hold the poses.
This attention to breath is calming it dissolves stress and anxiety.
Yoga can help cure Insomnia, as regular yoga practice leads to
better and deeper sleep.
Yoga can help fight fatigue and maintain your energy throughout
the day. Yoga is an effective treatment for a variety of
autoimmune diseases because it can reduce the symptoms these
diseases often cause, such as stiffness, malaise, fatigue, and
weakness. Even children can benefit from yoga. Those with
attention deficit disorder and hyperactivity can learn to relax and
get control by using yoga breathing and yoga asana. Yoga has
been used to help heal victims of torture or other trauma. Because
yoga is a form of meditation, it results in a sense of inner peace
and purpose, which has far-reaching health benefits.
 PEACE OF MIND AND SOUL
To live in harmony with oneself and the environment is the wish of every
human. However, in modern times greater physical and emotional
demands are constantly placed upon many areas of life. The result: more
and more people suffer from physical and mental tension such as stress,
anxiety, insomnia, and there is an imbalance in physical activity and proper
exercise.

This why of methods and techniques for the attainment and improvement
of health, as well as physical, mental and spiritual harmonies, are of great
importance, and it is exactly in this respect that "Yoga in Daily Life"
comprehensively offers an aid to help one's self. Throughout the many
years that 1 have been active in western countries, I have become familiar
with the modern lifestyle and the physical and psychological problems
faced by the people of today. The knowledge and experience I gained led
me to develop the system of "Yoga in

Daily Life". It is systematic and graduated, integrating all areas of life and
offering something valuable for each phase of life. Regardless of age or
physical constitution, this system opens the classical path of Yoga to all. In
developing this system to accommodate the needs of today's people, much
consideration was given to the conditions within modern society, without
losing the originality and effect of the ancient teachings.

The word "Yoga" originates from Sanskrit and means "to join, to unite".
Yoga exercises have a holistic effect and bring body, mind, consciousness
and soul into balance. In this way Yoga assists us in coping with everyday
demands, problems and worries. Yoga helps to develop a greater
understanding of our self, the purpose of life and our relationship to God.
On the spiritual path, Yoga leads us to supreme knowledge and eternal bliss
in the union of the individual Self with the universal Self. Yoga is that
supreme, cosmic principle. It is the light of life, the universal creative
consciousness that is always awake and never sleeps; that always was,
always is, and always will be.
Many thousands of years ago in India, Rishis (wise men and saints)
explored nature and the cosmos in their meditations. They discovered the
laws of the material and spiritual realms and gained an insight into the
connections within the universe. They investigated the cosmic laws, the
laws of nature and the elements, life on earth and the powers and energies
at work in the universe both in the external world as well as on a spiritual
level. The unity of matter and energy, the origin of the universe and the
effects of the elementary powers have been described and explained in the
Vedas. Much of this knowledge has been rediscovered and confirmed by
modern science.

These are experiences and insights a far-reaching and comprehensive

system known as Yoga originated and gave us valuable, practical
instructions for the body, breath, concentration, relaxation and meditation.
The practices that this book offers have therefore already proven
themselves over thousands of years and have been found to be helpful by
millions of people.

The system "Yoga in Daily Life" is taught worldwide in Yoga Centers, Adult
Education

Centers, Health Institutions, Fitness and Sports Clubs, Rehabilitation

Centers and Health Resorts.

It is suitable for all age groups it requires no "acrobatic" skills and also
provides the unfit, as well as handicapped, ill and convalescent people, the
possibility of practicing Yoga. The name itself indicates that Yoga can be
and should be used "in Daily Life".

The exercise levels were worked out in consultation with doctors and
physiotherapists and can therefore with observation of the stated rules and
precautions be practiced independently at home by anyone.

"Yoga in Daily Life" is a holistic system, which means it takes into

consideration not only the physical, but also the mental and spiritual
aspects. Positive

Thinking, perseverance, discipline, orientation towards the supreme,

prayer as well as kindness and understanding form the way to Self-
Knowledge and Self-Realization.
 Main Goals of "Yoga In Daily Life"

* Physical Health
* Mental Health
* Social Health
* Spiritual Health

*Self- Realization or realization of the Divine within us

these goals are attained by:
o Love and help for all living beings
o Respect for life, protection of nature and the
environment
o A peaceful state of mind
o Full vegetarian diet
o Pure thoughts and positive lifestyle
o Physical, mental and spiritual practices
o Tolerance for all nations, cultures and religions
 PHYSICAL HEALTH
The health of the body is of fundamental importance in life. As the
Swiss-born Physician, Paracelsus, very correctly said, "Health isn't
everything, but without health everything is nothing". To
preserve and restore health there are physical exercises (Asanas),
breath exercises (Pranayama) and relaxation techniques.
Within "Yoga in Daily Life" the classic Asanas and Pranayamas are
divided into an eight-level system, beginning with
"SarvaHitaAsanas" (meaning, "Exercises that are good for
everyone"). Seven other parts follow this preparatory level and
lead progressively through the practice of Asanas and
Pranayamas. Several special programs have been developed from
the basic exercises: "Yoga for Back Pain", "Yoga for Joints", "Yoga
for Seniors", "Yoga for Managers" and "Yoga for Children". To
maintain good health, other valuable exercises within "Yoga in
Daily Life" are the purification techniques of Hatha Yoga. These
involve Deep
Relaxation (Yoga Nidra), Concentration Exercises (e.g. Trataka) as
well as Mudras and Bandhas (special Yoga techniques).
An even greater factor in the maintenance of good health is the
food we eat. What we eat influences both our body and psyche
our habits and qualities. In short, the food we eat has an effect
upon our whole being. Food is the source of our physical energy
and vitality. Balanced and healthy foods include: grains,
vegetables, pulses, fruit, nuts, milk and milk products, as well as
honey, sprouts, salads, seeds, herbs and spices - either raw or
freshly cooked. Foods to be avoided are old, reheated or
denatured foods, meat (including all meat products and fish) and
eggs. It is also best to avoid alcohol, nicotine and drugs as these
rapidly destroy our health.
 MENTAL HEALTH
General, we are led through life by the mind and senses,
rather than having these under our control. However, to
gain control of the mind, we must first place it under inner
analysis and purify it. Negative thoughts and fears create
an imbalance in our nervous system and through this our
physical function. This is the cause of many illnesses and
sorrows. Clarity of thought, inner Freedom, contentment
and a healthy self-confidence are the basis for mental
wellbeing. That is why we strive to gradually overcome
our negative qualities and thoughts and aim to develop
positive thoughts and behavior.
"Yoga in Daily Life" offers numerous methods to attain
mental wellbeing: Mantra practice, the observance of
ethical principles, the keeping of good company and the
study of inspiring texts to purify and free the mind. An
important tool in self-investigation and self-knowledge is
the technique of "Self-Inquiry Meditation", a step-by-step
meditation technique of Self- Analysis. In this meditation
practice we come into contact with our subconscious, the
source of our desires, complexes, behavioral patterns and
prejudices. The practice guides us to become acquainted
with our own nature as we are and why we are so and
then beyond self-acceptance to Self-Realization. This
technique enables us to overcome negative qualities and
habits and helps us to better manage life's problems.
 ASANAS
The term asana means sitting in a particular posture,
which is comfortable and which could be maintained
steadily for long time.
Asana gives stability and comfort, both at physical and
mental level.
There may be variations in the techniques of some of the
asanas depending upon the following yoga institutions.
Asana may broadly be classified into three categories:
(a) Cultural or Corrective asana
(b) Meditative asana
(c) Relaxative asana
Tadasana (Palm Tree Posture)
Tada in Sanskrit means 'palm tree'. This is called Tadasana
because in this asana the student stands straight like a
palm tree. Hence, it has been named Tadasana.
 TADASANA THE PALM TREE
Let us perform Tadasana by following the steps given
below:
1. Stand erect, feet together, hands by the side of the
thighs. Keep the back straight and gaze in front.
2. Stretch the arms upward, keep them straight and
parallel with each other in vertical position, with the
palms facing inward.
3. Slowly raise the heels as much as you can and stand on
toes. Stretch body up as much as possible. Maintain the
position for 5-10 seconds.
4. To come back, bring the heels on the floor first. Slowly
bring down the hands by the side of the thighs and relax.
 Katichakrasana (Lumber Twist Posture
Kati in Sanskrit means 'waist' and chakra means 'wheel'. In this
asana, the waist is moved towards right side and left side. The
movements of the waist along with arms look like a wheel. Hence,
it is called Katichakrasana.
Let us perform Katichakrasana by following the steps given
below:
1. Stand erect on the ground with feet 12 inches apart.
2. Now, keep the arms out-stretched in front of the body with
palms facing each other at the shoulder level.
3. While inhaling, swing the arms slowly towards right side of
your body.
4. Twist your body from the waist to the right and take your arms
back as far as possible.
5. While swinging towards right side, keep the right arm straight
and left arm bent.
6. Repeat the practice twisting toward left side as well.
 SIMHASANA (LION POSTURE)
In Sanskrit Simha means 'lion'. In this asana, the face with open mouth and
tongue stretched out towards the chin resembles the fierce look of a lion,
hence, it is called Simhasana.

Let us perform Simhasana by following the steps

given below:

1. Sit in Vajrasana with palms on the respective knees.

2. Keep the knees apart.

3. Place both the heels upwards under perineum.

4. Place both the palms on the respective knees widely spreading out the
fingers.

5. Lean forward and place the palms on the floor between the knees.

6. Open the mouth and stretch out the tongue as much as possible and gaze
at bhrumadhya (centre of eyebrows).

7. Release the bhrumadhya dristi and relax your eyes.

8. Come to Vajrasana by placing the palms on the respective knees and

relax.
 MANDUKASANA( FROG POSTURE)
Manduka, a Sanskrit word means 'frog'. In this asana, the final
posture resembles the shape of a frog. Hence, it is named
Mandukasana.
Let us perform Mandukasana by following the steps given below:
[Link] in vajrasana
2. Make the fists with thumbs inside and put them near navel and
press the navel area.
3. Exhale slowly, lean forward from the waist, lower the chest, so
that it rests on the thighs.
4. Keep the head and neck raised and gaze in front.
5. Maintain the position comfortably for 5-10 seconds.
6. To release the posture, come back to the sitting position by
raising the trunk; remove your fists from the navel area and sit in
Vajrasana.
 KUKKUTASANA ( cockerel posture)
This is called Kukkutasana because this asana imitates the
posture of a cock. This is a balancing posture, therefore, it should
be practiced with caution. Before taking up this practice, one must
have sufficient practice of Padmasana.
Let us perform Kukkutasana by following the steps given below:
1. Sit in Padmasana. Keep your hand on side
2. Now insert the arms between calves and thighs until the palms
reach the floor.
3. Inhaling, lift the body up as high as possible in the air. Support
and balance the body on the hands. Keep the neck and head
straight.
4. Maintain the position with normal breath comfortably for 5-10
seconds.
5. To release the posture, exhaling lower the body and bring it to
the floor. Take the inserted arms out and sit in Padmasana.
 MATSYASANA( FISH POSTURE)
In Sanskrit, Matsya means 'fish'. In final posture of this asana, the
body takes shape of a floating fish. The folded legs resemble the
tail of a fish, hence, it is called Matsyasana. This asana should be
performed under the supervision of an expert.
Let us perform Matsyasana by following the steps given below:
1. Sit in Padmasana.
2. Lie on the back with support of the elbows.
3. Lift the neck and chest slightly up; the back should be arched
and raised from the ground.
4. Bend the head backward and place the crown of the head on
floor.
5. Make hooks with the index fingers of both hands; and clasp the
big toes with hooks of opposite hands.
6. Maintain the position for 10-15 seconds or as long as
comfortable.
7. To come back, release the toes; place hands on the ground;
raise head up with the support of hands. Sit with the help of the
elbows.
 REFERENCES
➤ Paramhans Swami Maheshwarananda. Yoga in Daily Life -
The System.
➤ Vienna: IberaVerlag/ European University Press; 2000.
➤ Wood C. Mood change and perceptions of vitality: a
comparison of the effects of relaxation, vIsualisation and
yoga. J R Soc Med 1993 May; 86(5): 254-8.
➤ Jella SA. Shannahoff-Khalsa DS. The effects of unilateral
nostril breathing on cognitive performance. Int J Neurosci
1993 Nov; 73(1-2): 61-8.
➤ Telles S, Nagarathna R, Nagendra HR. Breathing through a
particular nostril can alter metabolism and autonomic
activities.
➤ Indian J Physiol Pharmacol (India) 1994 Apr; 38(2): 133-7.
Swami Sivananda 1999
➤ The Divine Life Society P.O. Shivanandanagar 249 192
Distt. TehriGarhwal, Uttar Pradesh, Himalayas, India.
➤ NCERT "Yoga In Daily Life" Book.