JAWAHAR NAVODAYA VIDYALAYA GONDIA

NAME: MANSHI Y. MASKE

CLASS: XII
SUBJECT: YOGA PROJECT
TOPIC :YOGASANA
GUIDED BY : NAGDEVE SIR
EXAM NO:
 JAWAHAR NAVODAYA VIDYALAYA
NAVEGAON BANDH, GONDIA

CERTIFICATE
THIS IS CERTIFIED THAT MISS. MANSHI Y MASKE IS A
STUDENT OF CLASS XII , JAWAHAR NAVODAYA VIDYALAYA,NAVEGAON
BANDH, GONDIA HAS COMPLETE HER YOGA PROJECT ON TOPIC YOGASANA

AS PER SYLABBUS PRESCIBED BY CBSE UNDER THE GUIDANCE OF

UNDERSIGNED , DURING THE YEAR 2024-25 IN THE LAB OF SCHOOL

DATE:

INTERNAL EXAMINER EXTERNAL EXAMINER

SIGN OF PRINCIPAL
 ACKNOWLEDGEMENT

I WOULD LIKE TO EXPRESS MY SPECIAL THANKS OF

GRATITUDE TO MY YOGA TEACHER ‘NAGDEVE SIR’ FOR
THEIR ABLE GUIDANCE AND SUPPORT IN COMPLETING
MY PROJECT

I WOULD ALSO LIKE TO EXTEND MY GRATTITUDE TO THE

PRINCIPAL SIR “MR.M.S.BALVIR” FOR PROVIDING ME
WITH ALL THE FACILITY THAT WAS REQUIRED .

DATE:

MANSHI Y MASKE
XII (SCIENCE)
 YOGASANA
What is an Asana?
An asana is a posture. There are innumerable postures your body can take. Among these, certain
postures have been identified as “yoga asanas” or yogasanas. “Yoga” means that which takes you on
to a higher dimension or higher perception of life. So, that kind of posture which leads you to a higher
possibility is called a “yogasana.”

The Science of Asanas

The science of asanas is known as hatha yoga. “Ha” means sun, “ta” means moon. The first process of
yoga is to bring balance between the masculine and feminine in you. Otherwise there will be no
scaling of consciousness. This is why Shiva is known as Ardhanarishvara – one half of him is a woman,
another half of him is a man. He is a man and the very embodiment of manhood.
At the same time, he is also woman, because without bringing this balance, without cultivating these
two dimensions within us, there is no reaching towards the peak, there is no question of a human
being flowering to his fullest possibility. That is why the first dimension of yoga that you practice is
hatha yoga. That means the yoga of the sun and the moon is bringing balance between the masculine
and the feminine.
 SURYA NAMASKAR
Introduction to Surya Namaskar:

Surya Namaskar, also known as Sun Salutation, holds a mystical place in the world of yoga(Ekam
Yoga). It is derived from the ancient Vedic tradition and consists of twelve postures that pay
homage to the Sun as it provides energy and health to all life on Earth. In this guide, we will see in
detail how to do Surya Namaskar and how it affects your overall health.
Surya Namaskar is a combination of physical postures (asanas), breath control (pranayama), and
mindfulness that unites three aspects – mind, body, and spirit. The series includes each posture as
well as specific breathing exercises to create a deeper bond between one's breath and inner self

Surya Namaskar Steps

1. Pranamasana (Prayer Pose)
2. Hastauttanasana (Raised Arms Pose)
3. Hasta Padasana (Hand to Foot Pose)
4. Ashwa Sanchalanasana (Equestrian Pose)
5. Dandasana (Stick Pose)
6. Ashtanga Namaskara (Eight Limbed Pose)
7. Bhujangasana (Cobra Pose)
8. Adho Mukha Svanasana (Downward Facing Dog)
9. Ashwa Sanchalanasana
10. Hasta Padasana
11. Hastauttanasana
12. Pranamasana
Benefits of Surya Namaskar:

 Helps with weight loss

 Strengthens muscles and joints
 Improved complexion
 Ensures a better functioning digestive system
 Helps combat insomnia
 Ensures regular menstrual cycle
 Useful in treatment of frozen shoulders
 Spinal cord and abdominal muscles are stretched
 Internal organs are massaged
 Improves flexibility of the hips

Precautions

 1. Those who have high blood pressure, heart, and hernia problems should not do it.
 2. Practitioners who have back pain and joint pain. So they should avoid it.
 3. Practice Surya namaskar on empty stomach, Don’t eat and drink, and keep 3 hours gap after
lunch.
 4. Before practicing Surya namaskar should light warm-up and joint movements.
 5. Stop Surya namaskar during the menstrual cycle and pregnancy.
 If you have any kind of injury’s so first consult with a doctor.
 TADASANA
What is Tadasana?
‘Tadasana’ is a Sanskrit term made up of two words where ‘tada’ implies ‘palm’ or ‘mountain’ and
‘asana’ signifies ‘posture’ or ‘seat’. The Tadasana posture is the physical embodiment of standing
strong like a tree or a vast mountain. Hence, it is also called the Mountain pose or palm tree stance.
When a person stands in the Tadasana posture, their spine or vertebral column aligns perfectly in its
natural curves. This enhances the stability and vitality of the spine and vertebrae. Being the initial
position of the Surya Namaskar, Tadasana is a basic yoga pose that sets the foundation for many other
standing yoga postures.
Tadasana not only works on all the major muscles so that your posture is better but also bestows you
with a pain-free experience while you are at your sedentary desk job. It works to realign your skeleton
and bring it back to a neutral stance. Scientifically, the posture depends on the muscular effort that it
takes to get into this asana which in turn helps strengthen the core muscles and unbend rounded
crouched backs. Additionally, it also bolsters your shoulders, ankles, thighs, knees, and back.

When To Practice Tadasana?

The best part of this basic posture is that it can be practised any time of the day and unlike other first-
level yogasanas, it is not obligatory to have an empty stomach while performing this. But if you are
into a full-on yoga session and following it up with other yoga postures, it is reasonable to have your
meals at least 4-6 hours before performing this asana. Also, ensure that your bowels are clean to
avoid unnecessary breaks in between.
Benefits Of Tadasana

i. Enhances Your Posture

ii. Assist In Increasing Height
iii. Boosts Mental Awareness
iv. Promotes Breathing
v. Aids In Weight Loss

Precautions

• Tadasana is a fairly safe position for almost all people to assume unless they are feeling light-
headed or are dizzy.
• Pregnant women may find the need to adopt a wider stance while practising Tadasana in order to
feel stable.
• In case you plan to perform other asanas after you assume the Tadasana pose, it is recommended
that you either do so on an empty stomach or begin practising after at least 4 hours have passed
since your last meal.
• You should avoid practising Tadasana if you are suffering from low blood pressure, insomnia or
have a headache or migraine.
• One of the contraindications of Tadasana is that holding the position for too long might lead to
dizziness for some individuals.
 PADMASAN
What is Padmasan?
Padmasana, also known as Lotus Position in Sanskrit (पद्मासन), for
tranquility and mindfulness., is a seated yoga posture where we sit
cross-legged with feet resting on opposite thighs. In simple terms,
Lotus Position is the stance in yoga where we sit comfortably, cross
our legs, and place each foot on the opposite thigh. It is an advanced
pose for hip-opening. It stretches the body and improves pelvic
flexibility. Padmasana yoga pose also promotes concentration and
aligns body posture. It also engages the core and the spine muscles.
This pose engages the hip flexion or psoas muscle by pressing palms
into the thighs to lift the spine and tilts the pelvis forward, allowing
the hips to flex. During Padmasana, the thigh muscle or sartorius
muscle helps in the movement of and external rotation of the hip,
which contributes to the overall flexibility required for Padmasana.
This asan also activates the hamstrings or the muscles at the back of
the thigh to stabilise the knees, protecting your ligaments and
cartilage. It also engages the muscles in the front side of the lower leg
and foot, muscles at the back of the shoulder, and rib muscles
engaging your lower and upper body.
Benefits of Padmasana (Lotus Pose)

Besides stretching and improving flexibility, below are the some more benefits of Padmasana
1. Strengthens and Lengthens:
2. Improves Flexibility
3. Improves Breathing
4. Improves Focus
5. Corrects Body Posture

Precautions

 Injury and Durgery: If your knees or ankles are hurt or you had surgery, it’s better not to do this
pose. It might make you feel uncomfortable and add to the pain. People with sciatica or lower
back problems should also skip the Padmasana because it can hurt the nerves in your lower
back.
 Low Physical Strength: If your knees are a bit weak or hurt a little, use props like pillows or
blankets for comfort. If your back aches a bit, try sitting against a wall. Start with a few breaths
in the pose and slowly increase the time.
 Pregnancy with Complications: Pregnant women with back pain or swollen ankles should skip
Lotus Pose.
 Arthritis: Those with arthritis in their knees should also avoid it because it can press on the
stomach and pelvic area.
 VAJRASANA
What Does Vajrasana Mean?

Vajrasana is the Sanskrit name for a seated yoga asana. This posture provides a deep stretch for the
quadriceps and the tops of the feet, and is believed to assist in digestion. Vajrasana can be used as a
transitional or resting pose between other asana, and it is often used as a posture for meditation.
The term is derived from two Sanskrit roots; vajra, meaning ‘"hunderbolt" or "diamond" and asana
meaning "seat" or "posture".

To enter the pose, begin by kneeling on the floor with the knees and thighs together, the tops of the
feet on the floor and the toes untucked. Lower the hips and buttocks to sit on top of the heels,
keeping the ankles, shins, and knees in one line. Traditionally, the big toes should be together with
heels apart, and buttocks resting in the space between the heels. This variation can be challenging for
beginners, in which case the buttocks should rest directly on the heels.
Vajrasana may be held for as long as the practitioner is stable and able to maintain a steady breath.
There should be no pain or strain in the lower body, and the upper body should be simultaneously
upright and relaxed, with core muscles active and shoulders soft. The hands can rest on the tops of
the thighs, either with palms down or forming a mudra.
Vajrasana is also known as thunderbolt pose.
Vajrasana Benefits

 Lower Back Pain Relief

 Improved Blood Circulation
 Regulates Digestive System
 Knee and Ankle Joint Flexibility
 Strengthen Pelvic Muscles
 Weight Loss
 Relieves Gases

Vajrasana: Precautions to Take

 Be calm and composed while performing Vajrasana. You should not make haste to get into the
posture or get out of it.
 You can still perform Vajrasana if you are pregnant, but ensure that you are keeping a little more
distance in your knees. Carefully use your hands to maintain the balance.
 If you have a slipped disc or critical back injury, you should avoid performing Vajrasana.
 If you have any intestinal issues, you will have to perform Vajrasana under professional
guidance.
THANK
YOU