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PM SHRI KENDRIYA VIDYALAYA

BAIRAGARH
3 EME CENTRE BHOPAL
CERTIFICATE

This is to certify that Aditya Singh

Hada, student of class 12th ‘A’, roll
number – 12105, has completed her
Practical in the Yoga, under the
guidance of Mr. Bhawani Prakash
Rajput.
The references which are taken in
making this project have been
declared at the end of this project

External examiner Internal

examiner

Mr. Bharat Kumar Bachle (Principal)

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ACKNOWLEDGEMENT

I would like to express my special thanks

of gratitude to my teacher Mr Bhavani
Prakash Rajput who gave me the golden
opportunity to do this wonderful project on
the topic YOGA, which also helped me in
doing a lot of Research and I came to
know about so many new things I am
really thankful to them.
Secondly I would also like to thank my
parents and friends who helped me a lot in
finalizing this project within the limited
time frame.

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 INTRODUCTION
The word Yoga has been derived from
the Sanskrit word “ YUG ” which
means to join or to Unite. Yoga is the
Union of the Individual soul with the
Absolute or Divine Soul. Yoga also
means the unification of physical,
mental, intellectual and spiritual
aspects of human being. Yoga is the
science of development of a person’s
consciousness.

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 INDEX
Topics Page no

Introduction 3

Importance of Yoga 4

History of Yoga 8

Elements of Yoga 11

Meditation 14

Yoga for Concentration 18

7 Simple Yoga Poses 19

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 IMPORTANCE OF YOGA
Physical Purity
Internal organs of our body can be
cleansed by various Yogic exercises.
As per Ayurveda, our body is made
of Vaat, Pitt and Kaph. To remain
healthy, balance of vaat , Pitt and
kaph in our body is necessary.
Dhoti, Nauli, Basti,
Kapalbhati,Tratak etc. are such
yogic exercises which keep the
internal organs of our body in Clean
state

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Cures and Prevention
from Disease
Yoga not only prevents many
diseases but also cures them. 
Various Yogic exercises increases
the immunity of the body. 
Diseases such as Bronchitis,
Sinusitis, Arthritis, Gastritis,
Asthma, High bloods pressure,
Stress , Back pain, Urinary disorders
etc. can be prevented as well as can
be cured by yogic exercises.

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 Reduces Mental Tension.

Yoga helps in reducing the mental

tension. Pratyahar, Dharana and Dhyan
plays vital role in reducing the mental
stress.  Asanas like Makarasana,
Shavasana, Shalabhasana and
Bhujangasana are beneficial for
releasing stress and tension.

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 Beautification of
Body.
Obesity is becoming a worldwide
problem. Obesity makes a person prone
to many diseases. Research studies
have shown that mental tension and
stress could be one of the reason for
obesity. Pranayam & Yogica Asanas
releases mental stress, reduces obesity
and makes body strong and perfect.
Mayurasan is one such asanas

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 HISTORY OF YOGA
Evidences shows that history of Yoga
is related to the Indus Valley
civilization (3300- 1300 BC ). Yoga is
also mentioned in Upanishads,
Mahabharata & Ramayana. Maharishi
Patanjali gave Yoga Sutra around 147
B.C.
It can be said authentically that history
of Yoga is as old as India’s history.
Yoga has been the main element of
Indian culture from the ancient period.
1.Pre-Vedic Period 2.Vedic Period
3.Upanishadic Period 4.Epic Period
5.Sutra Period 6.Smriti Period
7.Medieval Period 8.Modern Period

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 ELEMENTS OF YOGA
Elements of Yoga : Yoga is not a mechanical process but
a thoughtful process. The main purpose of yoga is to
provide a sound body with tension free and sound mind.
The ultimate aim of yoga is" self-identification and self
perfection which comes through self realization and self
purification. According to Patanjali, Yoga consists of 8
(eight) stages to achieve the union of Atma with
Parmatma. Patanjali outlines a complete eight fold path
that deals with all elements of Yoga in our life inwardly
and outwardly.
The elements of Yoga are :
(i) Yama : These are the basic principles, codes of ethics
or restraints such as honesty, non-violence, non-stealing
and non-possessiveness. These are universal
commandments. These restraints are meant to prevent a
person from indulging in undesirable worldly activities.
(ii) Niyam : These are basic principles for self, like a
healthy body, hygienic habits, proper diet, sleep, rest,
work routine, etc. This is a self moral code of discipline.
We call it lifestyle development.
(iii) Asana : These are slow stretching activities
performed to improve the whole body fitness. Asanas are
the postures which keep the body healthy, balanced and
helps it in maintaining harmony with nature.
(iv) Pranayama : This is a systematic and rythmic control
of breathing, performed to improve the functioning of the

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body. It is a breathing exercise which includes breath in,
retention and breath out and then relax.

Introduction to Asanas,
Pranayama, Mediation and yogic
Kriyas :
Asanas: Asana is ‘to be seated in a position that is firm
and relaxed’ for extended periods.
Pranayama: Pranayam means extension of the breath of
extension of the life force. ‘Prana’ means life force and
‘Ayama’ means control. There are three parts of
Pranayama:
1. Purka – Means inhalation
2. Rechaka – Means exhalation
3. Kumbhaka – Means retaining the breath
Types of Pranayam: Suryabhedi, Ujjayi, Sheetkari,
Sheetle, Bhastrika, Bhramari, Plavini, Moorchha etc.
Meditation: Meditation: means concentration of mind,
resulting in Samadhi.
Yogic Kriya: Yogic Kriya are cleansing techniques that
cleanses various internal as well as external organs of the
body. There are six yogic kriyas also known as
‘Khsatkarm Kriyas’.
1. Neti
2 .Dhayti Kriya
3. Basti Kriya
4.Kapalabhati Kriya

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5.Trataka Kriya
6.Nauli Kriya

MEDITATION
Meditation can be defined as a set of
techniques that are intended to encourage a
heightened state of awareness and focused
attention. Meditation is also a consciousness-
changing technique that has been shown to
have a wide number of benefits on
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psychological well-being.
Some key things to note about meditation:
• Meditation has been practiced in cultures
all over the world for thousands of years.
• Nearly every religion, including
Buddhism, Hinduism, Christianity,
Judaism, and Islam, has a tradition of
using meditative practices.
• While meditation is often used for
religious purposes, many people practice it
independently of any religious or spiritual
beliefs or practices.
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 • Meditation can also be used as a
psychotherapeutic technique.
• There are many different types of
meditation.

TYPES OF MEDITATION
Meditation can take on many different forms,
but there are two main types: concentrative
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meditation and mindfulness meditation:
• Concentrative meditation involves
focusing all of your attention on a specific
thing while tuning out everything else
around you. The goal is to really
experience whatever you are focusing on,
whether it's your breath, a specific word,
or a mantra in order to reach a higher state
of being.
• Mindfulness meditation includes, among
others, both mindfulness-based stress
reduction (MBSR) and mindfulness-based
cognitive therapy (MBCT). Mindfulness
can target different issues, such as

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 depression, which means that its focus
may be different from practice to practice.
Overall, it involves the state of being
aware of and involved in the present
moment and making yourself open, aware,
and accepting.

HOW TO PRACTICE
While there are many different forms of meditation and
ways to practice, learning a basic meditation for
beginners is a great place to begin:
1. Choose a quiet spot that is free of distractions. Turn
off your phone, television, and other distractions. If
you choose to play quiet music, select something
calm and repetitive.
2. Set a time limit. If you are just getting started, you
might want to stick to shorter sessions of about 5 to
10 minutes in length.
3. Pay attention to your body and get comfortable.
You can sit cross-legged on the floor or in a chair as
long as you feel that you can sit comfortably for
several minutes at a time.

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 4. Focus on your breathing. Try taking deep breaths
that expand your belly and then slowly exhale. Pay
attention to how each breath feels.
5. Notice your thoughts. The purpose of meditation is
not to clear your mind—your mind is inevitably
going to wander. Instead, focus on gently bringing
your attention back to your breath whenever you
notice your thoughts drifting. Don't judge your
thoughts or try to analyze them; simply direct your
mind back to your deep breathing.

IMPACT OF MADITATION
Consciousness is often likened to a stream, shifting
and changing smoothly as it passes over the terrain.
Meditation is one deliberate means of changing the
course of this stream, and in turn, altering how you
perceive and respond to the world around you.
Research has shown that meditation can have both
physiological and psychological effects. Some of
the positive physiological effects include a lowered
state of physical arousal, reduced respiration rate,
decreased heart rate, changes in brain wave
patterns, and lowered stress.1

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Some of the other psychological, emotional, and
health-related benefits of meditation include:
• Better management of symptoms related to
anxiety disorders, depression, sleep disorders,
pain issues, and high blood pressure
• Better stress management skills
• Changes in different aspects of attention
and mindfulness
• Increased self-awareness
• Improved emotional well-being
• Improved working memory and fluid
intelligence
• Improved immunity
• Greater empathy for yourself and others
• Headache relief

YOGA FOR
CONCENTRATION
Yoga has been in practice in Indian culture
for a long time and now it is taking the
world by storm. Yoga not only helps in
improving your physical health but it is
also beneficial for your mental well-being.
When you practise yoga on regular basis,

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it helps to calm your mind and senses. A
calm mind is able to focus and concentrate
better. In simple words, yoga helps in
keeping fluctuating thoughts and
distractions at day, which in turns helps
you attain a peaceful and calm state of
mind. Therefore, practising yoga is a great
way of getting rid of clutter from your
mind and attaining better focus.

7 Simple Yoga Poses

(Asanas)
1. Tree Pose or Vrikshasana. This yoga pose
is a beginner level hatha yoga asana. ...
2. Mountain Pose Or Tadasana. ...
3. Dance Pose Or Natrajasana. ...

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 4. Eagle Pose Or Garud Asana. ...
5. Seated Forward Pose Or Paschimottasana.
...
6. Camel Pose Or Ustrasana. ...
7. Crane Pose Or Bakasana.

YOGA FOR RELAXATION

Body related benefits of Asana and
Pranayam: Improves concentration power, correct
body posture, Rehabilitation of injuries, Increases

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flexibility, Improves breathing system, Improves
function of heart, Improves digestive system,
Improve overall health, Improves coordination of
function between neurology and muscles.

BIBLIOGRAPHY
Wiki-pedia.com

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