D.A.V.

Public School
Dudhichua Area

Aissce-2023-24

Project Of Yoga Education

 Yoga Education
D.A.V. Public School Dudhichua
Name :- Anshul Jaiswal
Class :- XI
Section :- ‘B’
Roll.no. :- 08
Subject. :- Yoga
Date :- 03/01/24
Submitted by :- Anshul Jaiswal
Submitted to :- Mr. Danvendra Singh

Teachers signature:-
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ACKNOWLEDGEMENT
I would like to express my special thanks of gratitude to my
Yoga Education teacher “Mr.Danvendra Singh” for their
able guidance and support incompleting my Project.
I would also like to extend my gratitude to the Principal
Sir “Mr. Amitabh shrivastav” for providing me with all
the facility that was required.

DATE: Anshul Jaiswal

03/01/2024 11th “biology” ‘B’
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 CERTIFICATE
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This is to certify that Anshul Jaiswal of class Xith ‘B’

has completed his project file under my supervision. He
has taken proper care and shown almost” sincerity in
the completion of this project.I certify that this project
is upto my expectations and as per the guidelines issued
by C.B.S.E. Mr. Danvendra Singh
⬗ Certified by :-
⬗ D.A.V Public School
⬗ Dudhichua Area

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 Content
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★. Surya namaskar
I.Introduction
II.History
III.Positions (steps,mantras, benefits)
★.Asanas
I.Introduction
II.Categories of asanas
Ш.Purpose
IV.Benefits
★.Conclusion

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SURYA NAMASKAR
Introduction.
Surya Namaskar is the Sanskrit name for a specific sequence of twelve yoga asana,
also known as a Sun Salutation. It is one of the most widely known yoga practices,
incorporated into several different traditions such as Hatha, Vinyasa and Ashtanga.
The term is derived from two Sanskrit roots; surya, meaning “sun” and namaskar
meaning “greetings” or ‘salutations”.
Traditionally, the practice of Surya Namaskar was used as a means of paying
respect to the sun. In Indian culture from which the practice came, the sun is
regarded as the source of all life, and it is therefore of great importance.
In Hinduism, Surya is the God of the sun, understood to be the creator of the
universe, and in Vedic tradition the sun is symbolic of consciousness and the
Divine. As such, Surya Namaskar is considered to be one of the most important
yoga practices.
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 History.
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⬗ The origins of the Sun Salutation are vague; Indian

“
tradition connects the 17th century saint Samarth
Ramdas with Surya Namaskara exercises, without
defining what movements were involved. In the 1920s,
Bhawanrao Shriniwasrao Pant Pratinidhi, the Rajah
of Aundh, popularized and named the practice,
describing it in his 1928 book The Ten-Point Way to
Health: Surya Namaskars. It has been asserted that
Pant Pratinidhi invented it, but Pant stated that it was
already a commonplace Marathi tradition.
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Positions (Steps,Mantras,benefits).
⬗ The Surya Namaskar is a series of 12 yoga poses as
given below:

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POSITION 1.(Pranamasana)
STEPS:-
I. Standing straight in the prayer posture. Facing the
east direction by joining the toes.
II. Relax the whole body and be ready for further
practice
MANTRA:-
Om Mitraaya Namah
BENEFITS:-
I. Normalises blood circulation.
II. Provides concentration and peace.
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POSITION 2. (Hasta uttanasana)

STEPS:-
I. Raise both hands up
⬗ II. Keeps the distance of both the arms equal to the
width
⬗ of the shoulders. Tilt the head and upper torse back as
far
⬗ as possible. But keep the armband in the line of the ear.
⬗ MANTRA:-
⬗ Om Ravaye Namah
⬗ BENEFITS:-
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⬗ I. Removes excess abdominal fat.
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Position 3.(Padmahasatanasa)
⬗ STEPS:-
⬗ I. While bending forward, keep the toes of both the
hands touching the sides of the feet.
⬗ II. Touch the head with the knee.
⬗ MANTRA:-
⬗ Om Suryay Naman
⬗ BENEFITS:-
⬗ I. Reduces abdominal fat.
⬗ 2. Prevents and destroys the doshas of stomach
⬗ III. It helps to remove constipation.
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Position 4.(Ashwa sanchalana Asana)

• STEPS:-
• I. While bending forward, keep the toes of both
the hands touching the sides of the feet.
• II. Touch the head with the knee.
• MANTRA:-
• Om Suryay Naman
• BENEFITS:-
• I. Reduces abdominal fat.
• II.. Prevents and destroys the doshas of stomach
• III. It helps to remove constipation.

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Position 5.(parvatasana)
• STEPS:-
• I. Keeping the weight of the body fixed on both the
• hands, straightenthe right leg and keep the paw near the left paw.
• II.Now, lift the buttocks upwards and bring the
• III.head between the two arms.
• IV.The heels should not rise above the ground..
• MANTRA:-
• Om Khagaya Namah
• BENEFITS:-
• I.Due to the tilt of the head towards the front, the
• blood circulation increases.
• II.. It refreshes the face as well as stops the
• loss of eyesight and hair fall.
• III. The arms and legs are exercised.
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Position 6.(Ashtanga Namaskar)

STEPS:-
I.Bend your knees and bend your body towards the
ground so that both feet touch the back, both knees,
chest, paws of both hands and chin touch the ground.
II . Keep the hips and abdomen slightly above the
ground
MANTRA:-
Om Pooshne Namah
BENEFITS:-
I.Gives strength to the chest and lungs.
II. Strengthens the muscles of the feet and hands.
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Position 7.(bhujangasana)
STEPS:-
I.Straighten the arms.
II.While raising the front part of the body-head, chest
and waist, tilt the head and neck backwards.
MANTRA:-
Om Hiranyagarbhaya Namahn
BENEFITS:-
I.Increases blood circulation
II.. Digestion problem is removed
III.. Strengthens constipation
IV. Soothes the lungs.
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V. Makes the spine stong.
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Position 8.(Parvatasana)
STEPS:-
I.This is a repetition of position 5.
II. Keeping the buttocks of the body up, place
the feet on the ground.
MANTRA:-
Om Morichaye Namah..
BENEFITS:-
I.Provides new energy to the nerves and muscles
of hands and feet.
II.Makes the spine flexible. This gives all the
benefits of position 5.
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Position 9.(Ashwasanchalanasana)
STEPS:-
I.keep the left foot in front between both the palms.
II.. Simultaneously. Bend the left leg and allow the
claw to remain there.
III. Pull the right leg as far back as possible.
MANTRA:-
Om Adityaaya Namah.
BENEFITS:-
Ielasticity is created in the spine due to the mild
tension of the abdominal region.
II.. The digestive system increases bloodcirculation,
due to which the digestive system works smoothly.
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Position 10.(padmahasatasana)
STEPS:-
I.keep the left foot in front between both the palms.
II.Simultaneously, bend the left leg and allow the claw to
remain stationary there.
III. Keep in mind that the toes and knees keep touching the
ground.
MANTRA:-
Om Adityaye Namah.
BENEFITS:-
I. Reduces abdominal fat.
II.Prevents and destroys the doshas of stomach
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Position 11.(hast uttanasana)

STEPS:-
Iraise the inclined body up and move both the
hands above the head.
II.. Keep the distance of both the arms equal
to the width of the shoulders.
III. Tilt the head and upper towords back as far as possible.
MANTRA:-
Om Akaryay Namah.
BENEFITS:-
I.removes excess abdominal fat.
I.Improves digestion system.
III.The muscles of the arms and shoulders are exercised..
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Position 12.(pranamasana)
STEPS:-
I.Stand up straight with arms raised in prayer posture by
joining the toes.
II.Relax the whole body.
MANTRA:-
Om Bhaskaraaya Namah.
PRECAUTION:-
I.All persons over 8 years of age can do this asana. People
suffering from spinal problems. High blood pressure.

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 Asanas
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Introduction.
Asana can be described as a yoga pose or position. It is designed in such a way
that it helps to master the mind and body as well as enhance the overall health and
functions of the body. The various poses carried out in yoga are basically the essence
of yoga exercises, which tend to create strength and endurance. It helps in the
improvement of circulation throughout the body and also allows for the free flow of
energy. If carried out in a correct manner, these asanas help cleanse the organs and
other systems in the body along with expanding the joints and muscles. These are
just a few of the innumerable benefits yoga has to offer. Along with all these
benefits, one should not miss out on the original purpose of yoga poses or yoga
exercises.

When we talk about the word, “asana”, it can be translated into a posture or
pose. The literal meaning of the word is “seal”. Each movement carried out in
yoga demands that we polish some aspects of consciousness.
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Categories of Asanas
The asanas can be categorized into various
ways. The classification is basically
dependent on where the asanas would be
applied, its uses in various physical
conditions, and the level of practice to be
carried out by the individual.
ASANAS
MEDITATIVE RELAXATIVE CORRECTIVE

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MEDITATIVE
There are certain yoga asanas, ASANA.
which are specifically created for meditation. Meditative
asana helps to provide a firm support to the posture and also maintains the posture of the
body for a longer duration. Meditative poses help in regulating the flow of blood to the
legs, thus making more blood available in the pelvic region as well as the lower
abdominal area. The poses also maintain a certain calmness in the mind. It keeps the mind
at ease and tends to increase the duration of focus.
Few of the meditative asanas that can be practiced are:
★ . Padmasana (lotus pose)
★ .Swastikasana (auspicious pose)
★ .Samasana (balance pose)
★ .Siddhasana perfect pose)
★ .Vajrasana (thunderbolt pose)
The main goal of these asanas is to create stabilization in
the body to practice more advanced positions of meditation and
pranayama(breathcontrol).
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relaxative asana.
Two of the most common relaxing postures or asanas
are makarasana (crocodile pose) and savasana (corpse
pose). The relaxing postures are mostly carried out
after a series of certain asanas. It provides complete
rest to the mind and the body. Relaxing poses are
carried out with the intention that the mind gradually
focuses on each and every part of the body and make
them feel at rest. Minute cells or systems of the body
are often ignored or not taken care of in our daily
routine life.

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CORRECTIVE ASANA.
The maximum number of asanas comes under this
Category They help to correct the body posture.
practicing corrective asanas, stability in one's
body.There is also another way of categorizing yoga
asanas based on the position of the body in which
the yoga pose is carried out.Forward bends
Backbends Twisting pose Side bends Stretching
poses Relaxing poses Inversion bends.

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Purpose.
There has been a huge difference in the way asanas have thought to be
perceived, of what they are actually taught today, and how they were
taught in the past. During the ancient days. the main goal was meditation,
wherein asana was a way of enhancing the body and mind's capacity.
Moreover, it would lead to the person sitting in a meditative pose for a
longer duration with little or no distractions if possible.

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Benefits.
Improves concentration power, correct body
posture, Rehabilitation of injuries, Increases
flexibility. Improves breathing system, Improves
function of heart, Improves digestive system,
Improve overall health, Improves coordination of
function between neurology and muscles.

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 conclusion
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⬗ 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 viz,
standing, lying and sitting postures which brings in this harmony. Yoga is not mere
practice for an hour or twoin a day but it is the most scientific way of living, all the
twenty-four hours of the day. During the whole day you may be only in one of
these three postures and hence a skillful adjustment in them will effect the required
harmony. "Yogasthah Kuru Karmani-Be established in Yoga and do all your
duties" "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 Yogins and enjoy happiness and peace,
whatever be the circumstances and conditions in which you are placed.
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