🧘‍♀️Introduction to Ashtanga Yoga

Ashtanga Yoga is a Sanskrit term that means "Eight

Limbs of Yoga". It was defined by Maharishi Patanjali
in the Yoga Sutras. These eight steps are the path to
attain self-realization and spiritual growth.

🌟 1. YAMA (Social Discipline)

Yama refers to ethical rules and moral principles that guide behaviour towards others.

 Ahimsa (Non-violence) – Avoid causing harm in thought, word, and

action.

 Satya (Truthfulness) – Speak and live truthfully.

 Asteya (Non-stealing) – Do not take what is not yours.

 Brahmacharya (Celibacy/Control over senses) – Live in moderation and

self- control.

 Aparigraha (Non-possessiveness) – Let go of greed and attachment.

🌟 2. NIYAMA (Personal Discipline)

Niyama’s are personal observances for self-purification and self-
discipline.

 Shauch (Cleanliness) – Internal and external purity.

 Santosh (Contentment) – Acceptance and gratitude.

 Tapas (Discipline) – Perseverance and self-discipline.

 Swadhyaya (Self-study) – Study of scriptures and self-reflection.

 Ishwar Pranidhan (Surrender to God) – Trust and devotion to the divine.

🌟 3. ASANA (Postures)
Asanas are physical poses meant to keep the body healthy and
flexible.
  Promote physical health and mental calmness.

 Provide a steady posture for meditation.

 Famous examples: Padmasana, Tadasana, Bhujangasana.

🌟 4. PRANAYAMA (Breath Control)

Pranayama is the regulation of breath to control the life force (prana).

 Techniques: Anulom Vilom, Bhastrika, Kapalbhati.

 Improves concentration, lung capacity, and emotional balance.

🌟 5. PRATYAHARA (Withdrawal of Senses)

Pratyahara means withdrawing the senses from external objects.

 Helps focus inward.

 A preparation for deeper meditation.

 Example: Closing eyes during meditation to avoid distractions.

🌟 6. DHARANA (Concentration)
Dharana is focused concentration on a single object or idea.

 It trains the mind to stay still.

 Can focus on a mantra, breath, or image.

 It is the base of meditation.

🌟 7. DHYANA (Meditation)
Dhyana is continuous and deep meditation.

 A steady, uninterrupted flow of concentration.

 Leads to mental clarity, peace, and awareness.

  Practiced daily to improve mindfulness.

🌟 8. SAMADHI (Spiritual Absorption)

Samadhi is the final stage of Ashtanga Yoga.

 A state of oneness with the universe.

 The ego dissolves; pure bliss and

enlightenment are experienced.

 Achieved through regular practice of all other

limbs.

🧘‍♀️Introduction to Yogic Kriya (Shatkarma)

Shatkarma or Shatkriya are six cleansing
techniques described in Hatha Yoga Pradipika.
These kriyas purify the body and mind, preparing
the practitioner for higher yogic practices like
pranayama and meditation. "Shat" means six and "Karma" means action.
🌟 1. Neti (Nasal Cleansing)

Neti is the process of cleaning the nasal passages.

 Types:

o Jala Neti (using lukewarm salted water)

o Sutra Neti (using a soft thread or rubber

catheter)

 Benefits:

o Removes mucus and allergens

o Prevents sinusitis and colds

o Enhances breathing and concentration

🌟 2. Dhauti (Cleansing of the Digestive Tract)

Dhauti is the internal cleansing of the alimentary canal (mouth to

stomach).

o Types:
o Vamana Dhauti – Induced vomiting with salt
water

o Vastra Dhauti – Swallowing and pulling out a cotton cloth

o Danta Dhauti – Cleaning the teeth and tongue

 Benefits:

o Removes toxins and indigestion

o Treats gastric issues

o Improves digestion and clarity

🌟 3. Basti (Yogic Enema)

Basti is the process of cleansing the colon (large intestine).

 Types:
 o Jala Basti – Using water

o Sthala Basti – Dry method (advanced

practice)

 Benefits:

o Removes stool and intestinal toxins

o Prevents constipation and digestive

disorders

o Strengthens abdominal muscles

🌟 4. Trataka (Gazing Practice)

Trataka is a concentration technique involving steady gazing.

 How to Practice:

o Gazing at a candle flame or black dot without

blinking

o Continue until eyes water, then close and relax

 Benefits:

o Improves eyesight and focus

o Calms the mind

o Enhances memory and willpower

🌟 5. Nauli (Abdominal Churning)

Nauli is a dynamic practice that massages the abdominal

muscles and organs.
How to Practice:
 o Contracting and rotating abdominal muscles in a circular motion

o Benefits:

o Improves digestion and metabolism

o Strengthens abdominal organs

o Balances the nervous system

🌟 6. Kapalbhati (Frontal Brain Cleansing)

Kapalbhati is a powerful breathing kriya that cleanses the respiratory system.

 How to Practice:

o Rapid, forceful exhalations and passive

inhalations

o Done in sets with breaks

 Benefits:

o Detoxifies lungs and sinuses

o Improves brain function and alertness

o Burns fat and boosts energy

🧘‍♀️Introduction to Pranayama
Pranayama is the fourth limb of Ashtanga Yoga. The word “Prana” means life
force or breath, and “Aayma” means control. So, Pranayama means the
control of breath. It helps in calming the mind, improving health, and
preparing for meditation.
1. Anulom Vilom Pranayama (Alternate Nostril Breathing)
🔹 Steps to Perform:

1. Sit comfortably in Padmasana or Sukhasana with a

straight spine.

2. Close your right nostril with your right thumb.

3. Inhale slowly through the left nostril.

4. Close the left nostril with your ring finger, open

the right nostril.

5. Exhale slowly through the right nostril.

6. Now inhale through the right nostril.

7. Close the right nostril and exhale through the left.

8. This completes one round. Do 5–10 rounds.

✅ Benefits:

 Balances both hemispheres of the brain.

 Reduces stress and anxiety.

 Improves lung function.

 Enhances concentration and mental clarity

🔥 2. Kapalbhati Pranayama (Skull Shining Breathing Technique)

🔹 Steps to Perform:

1. Sit in a comfortable meditative posture with your

spine erect.

2. Take a deep breath in.

3. Forcefully exhale through the nose by contracting

abdominal muscles.

4. Inhale passively and automatically.

 5. Continue this process rapidly (about 20 times), then rest and repeat for 2–3 rounds.

✅ Benefits:

 Detoxifies the respiratory system.

 Activates the abdominal organs.

 Burns belly fat.

 Increases alertness and energizes the body.

🧍‍♀️I. Standing Asanas

🌟 1. Tadasana (Mountain Pose)

 Aim: To improve posture and balance.

 Infrastructure: Open, clean space with good ventilation.

 Props/Equipment: Yoga mat (optional).

 Steps:

1. Stand straight with feet together.

2. Inhale and raise arms overhead.

 3. Stretch upward, standing on toes.

4. Hold for 10–20 seconds.

 Contraindications: Not recommended for people with

 dizziness or low BP.

 Benefits:

o Improves posture and height in children

o Increases flexibility and concentration

o Strengthens legs and spine

🌟 2. Trikonasana (Triangle Pose)

 Aim: To stretch and strengthen the body.

 Infrastructure: Flat surface with enough space to spread arms.

 Props/Equipment: Yoga mat.

 Steps:

1. Stand with feet 3–4 feet apart.

2. Extend arms parallel to the ground.

3. Bend sideways from the waist, touching

one foot with one hand and the other
arm stretched upward.

4. Hold and repeat on both sides.

 Contraindications: Avoid during migraine or low BP.

 Benefits:

o Strengthens legs and arms

o Improves digestion and flexibility

o Reduces stress and anxiety

🌟 3. Vrikshasana (Tree Pose)

 Aim: To improve balance and concentration.

  Infrastructure: Quiet space with minimal
distraction.

 Props/Equipment: None, yoga mat optional.

 Steps:

1. Stand straight and shift weight to one leg.

2. Place the sole of the other foot on the inner

thigh.

3. Bring hands together in Namaste position.

4. Hold for 10–30 seconds, then switch sides.

 Contraindications: Avoid if you have knee or ankle injuries.

 Benefits:

o Improves balance and mental focus

o Strengthens thighs and calves

o Enhances body awareness

🧘‍♀️II. Sitting Asanas

🌟 1. Padmasana (Lotus Pose)

 Aim: To improve concentration and prepare for

meditation.

 Infrastructure: Calm space for sitting peacefully.

 Props/Equipment: Cushion if needed for

support.

 Steps:

1. Sit on the mat with legs extended.

 2. Fold the right foot over the left thigh and the left foot over the right thigh.

3. Keep spine straight and place hands on knees.

 Contraindications: Avoid with severe knee or hip problems.

 Benefits:

o Promotes calmness and peace

o Increases joint flexibility

o Helps in meditation and breathing practices

🌟 2. Vajrasana (Thunderbolt Pose)

 Aim: To aid digestion and calm the mind.

 Infrastructure: Soft mat or carpeted floor.

 Props/Equipment: Cushion under ankles if

needed.

 Steps:

1. Kneel on the mat and sit back on your

heels.

2. Keep hands on thighs and spine

straight.

3. Close eyes and breathe normally.

 Contraindications: Avoid if you have severe knee or ankle pain.

 Benefits:

o Improves digestion

o Calms the nervous system

o Strengthens lower back and thighs

🌟 3. Ardha Matsyendrasana (Half Spinal Twist)

 Aim: To stimulate spinal nerves and digestive organs.

 Infrastructure: Comfortable sitting area.

  Props/Equipment: Yoga mat.

 Steps:

1. Sit with legs extended, bend right leg and

place foot outside left knee.

2. Bend left leg and keep heel near right hip.

3. Twist torso to the right, placing left elbow

on right knee.

4. Hold, then repeat on the other side.

 Contraindications: Avoid in case of slipped disc or

hernia.

 Benefits:

o Increases spine flexibility

o Improves liver and kidney function

o Enhances digestion

🛌 III. Lying Asanas

🌟 1. Bhujangasana (Cobra Pose)

 Aim: To strengthen the spine and open the chest.

 Infrastructure: Flat floor surface with a mat.

 Props/Equipment: Yoga mat.

 Steps:

1. Lie on your stomach with hands under

shoulders.
 2. Inhale and lift the chest off the ground.

3. Keep elbows slightly bent and shoulders relaxed.

4. Hold, then slowly return.

 Contraindications: Avoid with back injuries or pregnancy.

 Benefits:

o Strengthens spine and abdomen

o Opens lungs and chest

o Relieves stress and fatigue

🌟 2. Shavasana (Corpse Pose)

 Aim: Deep relaxation and restoration.

 Infrastructure: Quiet, undisturbed

space.

 Props/Equipment: Mat or blanket.

 Steps:

1. Lie flat on your back with arms

and legs relaxed.

2. Close your eyes and breathe

naturally.

3. Focus on your breath and relax each body part.

4. Remain for 5–10 minutes.

 Contraindications: None.

 Benefits:

o Calms the mind and relieves stress

o Rejuvenates the body

o Lowers blood pressure

🌟 3. Pawanmuktasana (Wind-Relieving Pose)

 Aim: To relieve gas and improve digestion.

  Infrastructure: Clean, flat space to lie down.

 Props/Equipment: Yoga mat.

 Steps:

1. Lie on your back and inhale.

2. Exhale and bring one or both knees

toward the chest.

3. Hold knees with hands and lift the head

to touch knees.

4. Hold, breathe, and relax.

 Contraindications: Avoid if pregnant or with abdominal surgery.

 Benefits:

o Improves digestion and removes gas

o Strengthens abdominal muscles

o Eases lower back tension

Certificate
This is to proudly certify that
Jiya Prajapati
of Class XII – A,
D.A.V. Public School, DudhiChua,
has successfully completed the Yoga
Project File as per the requirements of the
Class XII curriculum.
Her project reflects a clear understanding of
essential yogic concepts including
Ashtanga Yoga, Shatkarma (Yogic
Kriyas), Pranayama, and various Yoga
Asanas. The dedication, presentation, and
sincerity demonstrated in the project are
highly appreciated. We acknowledge her
effort and wish her continued success in all
future endeavours.
Subject: Yoga
Yoga Teacher: Mr. Radhe Shyam Yadav
Date: _______________
Place:_______________
(Mr. Radhe Shyam Yadav)
Yoga Teacher

📝 Acknowledgement
I would like to express my sincere gratitude to everyone who
supported and guided me in completing this Yoga project
successfully.
First and foremost, I am truly thankful to Mr. Radhe Shyam
Yadav, my Yoga teacher, for his valuable guidance, constant
encouragement, and insightful knowledge throughout the
project.
I would also like to thank the principal and staff of D.A.V.
Public School, DudhiChua, for providing a supportive
learning environment.
Lastly, I express my heartfelt thanks to my family and
friends for their motivation and support during this project.
This project has helped me understand the true essence of
Yoga and its importance in maintaining a healthy lifestyle.
– Jiya Prajapati
Class XII – A
D.A.V. Public School, Dudhichua

D.A.V. Public School, Dudhichua

 YOGA PROJECT FILE

👩‍🎓 Submitted By:

Name: Jiya Prajapati
Class: XII – A
Roll No.: 25
Session: 2025 – 2026
🧑‍🏫 Submitted To
Mr. Radhe Shyam Yadav
Yoga Teacher