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TK Yoga

The project report by Tulasikrishna focuses on yoga and its benefits, detailing its historical context, applications in managing lifestyle diseases, and specific yoga asanas for various health issues. It emphasizes the importance of proper technique and provides a list of asanas along with their benefits and contraindications. The report also addresses the growing concern of obesity and its health implications, highlighting the role of yoga in combating this issue.

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11 views16 pages

TK Yoga

The project report by Tulasikrishna focuses on yoga and its benefits, detailing its historical context, applications in managing lifestyle diseases, and specific yoga asanas for various health issues. It emphasizes the importance of proper technique and provides a list of asanas along with their benefits and contraindications. The report also addresses the growing concern of obesity and its health implications, highlighting the role of yoga in combating this issue.

Uploaded by

jnvraichur20
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as RTF, PDF, TXT or read online on Scribd
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PM SHRI JAWAHAR NAVODAYA

VIDYALAYA KANNAPURHATTI
DIST:RAICHUR

A PROJECT REPORT ON:


YOGA AND IS BENIFITS

SUBMITTED BY:
TULASIKRISHNA

UNDER THE GUIDANCE OF:


MEENAKSHI RATHOD
EXTERNAL EXAMINER INTERNAL
EXAMINER

CERTIFICATE

This is to certify that TULASIKRISHNA Roll


no:18620945 of class 12th
has succesfully completed the project entitled
YOGA AND ITS BENIFITS
To my satisification and submitted the same during
the academicyear
2024-25
the project of his efforts and endeavors

DATE:

EXTERNAL EXAMINER INTERNAL


EXAMINER
ACKNOWLEDGEMENT

It is my my privilege to express my most sincere regards


to all who directly helped me to complete my project work

I deeply express my sincere thanks to the principal


MR.MUNENDRA KUMAR for his noble guidance and
providing sufficient facuilities which have
contributed to the succesful completion of this project

I hereby acknowledge my heartiest gratitude to my PHE


teacher Ms.MEENAKSHI RATHOD for her valuable input,
encouragment, whole-hearted cooeperation that led me all
the way to accomplish this project

I take this oopurtunity to thank all my teachers, parents,


and friends who have helped me with their valuable
suggestions, encouragement and guidance that
have been very helpful in various phase of the completion
of the project

TULASIKRISHNA
Introduction to Yoga and Its
Applications in Managing
Lifestyle
Diseases

Yoga is a physical, mental and spiritual practice that


originated
in ancient India. First codified by the sage Patanjali in his
Yoga
Sutras around 400 C.E, the practice was in fact handed down
from teacher to student long before this text arose.
Traditionally, this was a one-to-one transmission, but since
yoga became popular in the West in the 20th century, group
classes have become the norm.
The word yoga is derived from the Sanskrit root yuj, meaning
“to yoke,” or “to unite”. The practice aims to create union
between body, mind and spirit, as well as between the
individual self and universal consciousness. Such a union
tends
to neutralize ego-driven thoughts and behaviours, creating a
sense of spiritual awakening.
Yoga has been practiced for thousands of years, and whilst
many different interpretations and styles have been
developed,
most tend to agree that the ultimate goal of yoga is to achieve
liberation from suffering. Although each school or tradition
of
yoga has its own emphasis and practices, most focus on
bringing together body, mind and breath as a means of
altering
energy or shifting consciousness.

Yoga Asanas and Their Applications:


1. Procedure for Asanas:
Explain the step-by-step procedure
for
performing yoga asanas.
Emphasize the importance of proper posture, breathing, and
concentration during asana practice.
Practising yoga asanas or poses helps control an individual’s
mind, body, and soul. It brings together physical and mental
disciplines to achieve a peaceful body and mind; it helps
manage stress and anxiety and keeps you relaxed. Yoga also
helps in increasing flexibility, muscle strength and body tone.
It improves respiration, energy and vitality. Practising
asanas might seem like just stretching, but it can do much
more for your body from the way you feel, look and move.
Below, we have compiled a comprehensive list of yoga
asanas or poses that will help keep your mind and body
healthy and fit

2. Benefits & Contraindications:


A.Vajrasana (for Obesity):
Benefits: Improves digestion, reduces
obesity.
Contraindications: Knee or ankle injuries,
hernia.

B.Trikonasana (for Obesity):

Benefits: Strengthens the core muscles, aids


weight loss.
Contraindications: Back or neck problems,
low blood pressure
C.Bhujangasana (for Diabetes):

Benefits: Stimulates the pancreas, regulates


blood sugar.
Contraindications: Herniated disc, recent
abdominal surgery.
D.Pachimottanasana (for Diabetes):
Benefits: Enhances insulin sensitivity,
reduces
stress.
Contraindications: Back injuries, pregnancy

Pavan Muktasana (for Obesity and


Hypertension)

Benefits: Relieves gas, strengthens


abdominal
muscles.
Contraindications: Hernia, recent
abdominal
surgery.

F.Chakrasana (for Asthma):

Benefits: Expands the chest, improves lung


capacity.
Contraindications: Heart problems, back
issues

G.Gomukhasana (for Asthma):


Benefits: Opens up the chest, improves
respiratory
function.
Contraindications: Severe shoulder or hip
pain

H.Parvatasana (for Asthma):


Benefits: Improves lung efficiency, reduces
stress.
Contraindications: Severe back pain, wrist
injuries

I.Tadasana (for Hypertension):

Benefits: Promotes balance, reduces stress.


Contraindications: Low blood pressure,
dizziness.

J.Ardha Matsyendrasana (for


Hypertension):
Benefits: Strengthens the spine, improves
digestion.
Contraindications: Recent abdominal
surgery, herniated disc

OBESITY
Obesity is one side of the double burden of malnutrition,
and
today more people are obese than underweight in every
region
except sub-Saharan Africa and Asia. Once considered a
problem
only in high-income countries, overweight and obesity are
now
dramatically on the rise in low- and middle-income
countries,
particularly in urban settings. The vast majority of
overweight
or obese children live in developing countries, where the
rate
of increase has been more than 30% higher than that of
developed countries
Overweight and obesity are defined as abnormal or
excessive
fat accumulation that presents a risk to health. A body
mass
index (BMI) over 25 is considered overweight, and over
30 is
obese. The issue has grown to epidemic proportions, with
over
4 million people dying each year as a result of being
overweight
or obese in 2017 according to the global burden of
disease
Rates of overweight and obesity continue to grow in
adults and
children. From 1975 to 2016, the prevalence of
overweight or
obese children and adolescents aged 5–19 years
increased
more than four-fold from 4% to 18% globally
ASANAS FOR OBESITY
 Pawanmuktasana(Wind Relieving Pose) :
 Lie upright on a yoga mat. Keep your legs unbent. Bend
your knees and raise the thighs up towards the abdominal
muscles. Hold the knees tightly in your hands.
 Slowly, extend the leg back on the floor. Now, again bend
the left knee and stretch the right leg along the ground.
 Repeat the movement 5-10 times with both the legs for the
same length of time.
 Vajrasana (Diamond Pose):
 Kneel on a yoga mat with feet together. Sit back on your
heels such that your hips rest on the heels and thighs on
calf muscles.
 Keep your arms on your knees, palms down. Set your
focus on an unmoving point in a forward direction.
 Be aware of your breathing. Hold this pose for 20-25
seconds.
 Chaturangadandasana (Plank pose):
 The plank pose mainly targets your upper body,
shoulders
and core fat burning and toning.
 To do a plank, you need to plant your hands
directly under
the shoulder, like that of a push-up position and
mount your
pelvic area parallel to the floor.
 This is one of the best calorie-burning yoga
asanas.
 Trikonasana ( Triangular pose)
 Stand with your feet apart. Now, turn your right
foot out,
stretch arms out Wide open and lean sideways
over your
right leg and slowly go down as much as you can
keeping
your back straight and flat in that position.
 Keep your right palm on the ground and keep still
till you
can. Repeat the same with the other side

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