DON

BOSC PHYSICAL EDUCATION

PROJECT
O TOPIC – YOGA
SENIO
R
SECO
NDAR
Y NAME – TANUSHREE
SOMNATH POTARE
SCHO CLASS – XI B
OL ROLL NO. – 23
NERU SUBMITTED TO – MR.
SHAILESH JADHAV
L
INDEX
 SR.NO DISCRIPTION

1. Acknowledgement

2. Introduction

3. History Of Yoga

4. Obesity

5. Asthma

6. Hypertension

7. Backpain

8. Conclusion

9. Bibliography

ACKN
OWLE
DGEM
I would like to extend my sincere and heartfelt obligation
towards all those who have helped me in making this project.

ENT
Without their active guidance, help, cooperation and
encouragement, I would not have been able to present the
project on time. I am extremely thankful and pay my sincere
gratitude to our principal ma’am, Mrs. Kalyani Choudhary
and my P.E teacher Mr. Shailesh Jadhav for his valuable
guidance and support for completion of this project. I also
acknowledge with a deep sense of reverence, my gratitude
towards my parents, other faculty members of the school and
friends for their valuable suggestions given to me in completing
the project.
 INTROD
UCTION
Yoga is essentially a spiritual discipline based on an
extremely subtle science, which focuses on bringing
harmony between mind and body. It is an art and science of
healthy living. The word ‘Yoga’ is derived from the Sanskrit
root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’.
As per Yogic scriptures the practice of Yoga leads to the
union of individual consciousness with that of the Universal
Consciousness, indicating a perfect harmony between the
mind and body, Man & Nature.
The aim of Yoga is Self-realization, to overcome all kinds of
sufferings leading to 'the state of liberation' or ‘freedom’.
"Yoga” refers to an inner science comprising of a beings can
realize this union and achieve mastery over their destiny.
Basic human values are the very identity of Yoga Sadhana.
 HISTO
RY OF
• Yoga, being widely considered as an ‘immortal cultural

YOGA
outcome’ of Indus Saraswati Valley civilization – dating
back to 2700 B.C., has proved itself catering to both
material and spiritual upliftment of humanity.

• The science of Yoga has its origin some thousands of

years ago long before any religion and belief systems
were born and the practice of Yoga is believed to have
started with the very dawn of the civilization. In the
yogic legend, Shiva is viewed as the main yogi or
Adiyogi, and the principal Guru or Adi Guru.

• A few thousand years back, on the banks of the lake

Kantisarovar in the Himalayas, Adiyogi poured his
significant knowledge into the legendary Saptarishis or
"seven sages". The sages took this effective yogic
science to various parts of the world, including Asia,
the Middle East, Northern Africa and South America.
Intrestingly, present day researchers have noted and
wondered about the nearby parallels found between
ancient societies over the globe. However, it was in
India that the yogic framework discovered its
complete expression.
 OBES
What is obesity? ITY
Obesity is the abnormal or excessive accumulation of fat which
presents health risks.
What causes obesity?
Obesity is caused because of too much eating and exercising
very little.
How can we prevent obesity?
By exercising and getting control over the diet plan.
Yoga also plays a important role in controlling obesity.
Disadvantages of obesity:
1.High blood pressure
2.Diabetes
3.Heart diseases
4.Depression
Here are some following asanas to perform to
control obesity-:
1) Bow pose (Dhanurasana):

Procedure :- Dhanurasana steps start with lying down in

a prone position (facing downwards). While exhaling, bend
the knees and hold the toes with your hands. Slowly lift
your thighs, chest and head as high as possible. Maintain
your body weight to lower the stomach; join the ankles.

Benefits :- Enhancing blood circulation, adjusting

hunched back and body posture, managing diabetes,
digestive ailments and chest ailments.

2) Triangular pose ( Trikonasana):

Procedure :- Stand with legs 3-4 feet apart, turning the

right foot out 90 degrees. Extend arms parallel to the
floor, palms down. Inhale, extend the torso over the right
leg, bending at the hip. Place the right hand on the shin or
floor, left arm towards the ceiling. Turn the head to gaze
at the left hand. Hold, then return to standing. Repeat on
the other side.

Benefits :- This pose helps you reduce fat deposits in the

belly and helps with digestion by its twisting motion. You
can engage the muscles of legs and arms to build more
muscles and burn more fat.
 DHANURASANA

TRIKONASANA

ASTH
What is asthma? MA
Asthma is a chronic condition where airways become inflamed
and narrow, causing breathing difficulties. Symptoms include
wheezing, shortness of breath, chest tightness, and coughing.
Triggers include allergens, exercise, and infections.
Management involves avoiding triggers and using medication
like inhalers to control symptoms and prevent attacks.
What causes asthma?
 Genetic Factors: Family history of asthma or other
allergies.
 Environmental Triggers: Exposure to allergens (pollen,
dust mites, pet dander).
 Respiratory Infections: Viral infections during early
childhood.
 Air Pollution: Exposure to pollutants, smoke, or
chemicals.
 Occupational Factors: Exposure to irritants at work
(fumes, dust, gases).
How can we prevent asthma?
Yoga can help prevent asthma attacks by improving overall
lung function, reducing stress, and enhancing respiratory
efficiency.
Disadvantages of asthma:
1. Fatigue or exhaustion
2. Poor sleep
3. Being less productive at work or while studying
4. Being unable to exercise and be physically active

Here are some following asanas to perform to

control asthma-:
1) Standing Forward Bend (Uttanasana):
Procedure :- Stand in Tadasana (Mountain Pose) with
feet hip-width apart. Inhale and raise arms overhead.
Exhale, bend forward at the hips, lengthening the spine.
Let the head hang, placing hands on the floor, shins, or
ankles. Keep legs straight, or slightly bend knees if
needed. Hold for several breaths, feeling the stretch in the
hamstrings and back. Inhale, lift the torso halfway, then
rise to standing.
Benefits :- Improves Lung Function and Capacity,
Strengthens Respiratory Muscles, Enhances Blood
Circulation, Improves Posture, Opens Up the Chest.

2) Shavasana:
 Procedure :- Lie on your back with your arms at your
sides and your feet and palms dropped open. Close your
eyes and soften your jaw, taking your focus inward. Start
to focus your attention on your breath and slow it down,
making it deep and rhythmic, relaxing every part of your
body. Stay in the pose for 5 to 10 minutes, maintaining
slow, even breathing.
Benefits :- This asana promotes deep relaxation of the
body and mind. Stress Reduction lowers cortisol levels,
reducing stress and anxiety. And also gives respiratory
relief, encourages slow deep breathing, which can help
manage asthma symptoms.

UTTANASANA SHAVASANA

HYPE
What is hypertension? RTENS
ION
Hypertension, or high blood pressure, is a chronic medical
condition where the force of blood against artery walls is
consistently elevated. It can lead to serious health
complications such as heart disease, stroke, and kidney
damage if not managed effectively through lifestyle changes
and medication.

What causes hypertension?

 Unhealthy Diet: High salt, fat, and cholesterol intake.
  Lack of Physical Activity: Sedentary lifestyle
contributes to hypertension.
 Obesity: Excess weight puts strain on the heart and blood
vessels.
 Smoking and Alcohol: Both can raise blood pressure
temporarily and over time.
 Stress: Chronic stress can elevate blood pressure levels.
How can we prevent hypertension?
Yoga can help prevent hypertension by reducing stress,
improving circulation, and promoting overall cardiovascular
health.
Disadvantages of hypertension:
1. Increased Risk of Cardiovascular Diseases: Such
as heart attack, stroke, and heart failure.
2. Damage to Organs: Such as kidneys, eyes, and
brain.
3. Aneurysms: Weak spots in blood vessels can
develop, leading to serious complications.
4. Peripheral Artery Disease: Reduced blood flow to
limbs, increasing risk of complications.

Here are some following asanas to perform to

control hypertension -:
1) Child pose (shishusana):
Procedure :- To perform Shishuasana Kneel on the mat,
toes touching and knees apart. Sit back on heels, exhale,
and lower torso forward, resting forehead on the mat.
Extend arms forward or alongside the body, palms down.
Relax shoulders, neck, and back, allowing the chest to rest
between thighs. Breathe deeply, holding the pose for
several breaths. To release, slowly walk hands back,
sitting up on heels.
 Benefits :- This yoga pose is one of the most basic
exercises but is highly beneficial. It relaxes your
shoulders, neck, and spine and can be easily done even by
beginners.

2) Diamond pose (Vajrasana):

Procedure :- Kneel on the mat with knees together and
feet slightly apart. Lower your body onto your heels,
keeping your spine erect. Place palms on thighs, facing
downward. Relax shoulders and keep breathing deeply.
Hold the pose for a comfortable duration. To release,
gently lean forward onto your hands, lift the hips, and
return to a kneeling position. Avoid if you have knee or
ankle injuries.
Benefits :- This pose is known to improve sleep, calm
your mind, strengthen muscles, regulate blood sugar
levels, and treat hypertension.

SHISHUASANA
VAJARASANA

BACK
What is back pain? PAIN
Physical discomfort occurring anywhere on the spine or back,
ranging from mild to disabling.
What causes back pain?
 Muscle or Ligament Strain: Due to improper lifting or
sudden movements.
 Poor Posture: Long periods of sitting or standing
incorrectly.
 Injuries: Such as fractures or accidents.
 Lifestyle Factors: Obesity, lack of exercise, and smoking
may contribute.
How can we prevent back pain?
Yoga can help prevent back pain by strengthening muscles,
improving flexibility, and promoting proper posture.
Disadvantages of back pain:
1. Loss of mobility

2. Sleep issues

3. Muscle fatigue

4. Spinal injury

Here are some following asanas to perform to

control
back pain -:
1) Cobra pose (Bhujangasana):
Procedure :- On a mat, lie face down and place your
palms by the side of your shoulders. Relax your hips and
bring your feet together. Lift your upper body with the
help of your back, and support your body with your arms.
Try to straighten your arms as much as possible.
Benefits :- The cobra pose or Bhujangasana efficiently
stretches the muscles at the shoulders, the chest, and the
abdomen. It helps strengthen the muscles and relieve
tension at the back. This yoga pose also reduces lower
back and leg pain.

2) Cat Cow pose (Bitilasana Marjariasana):

Procedure :- Start on your hands and knees (Tabletop
position), wrists under shoulders and knees under hips.
Inhale deeply, arching your back down, lifting your
tailbone and chest towards the ceiling (Cow Pose). Exhale,
round your spine up towards the ceiling, tucking your chin
to chest (Cat Pose). Repeat this flow, coordinating
movement with breath, for several rounds to stretch and
flex the spine.
Benefits :- Spinal Flexibility, helps in loosening up and
stretching the spine in both directions. Muscle
Strengthening, strengthens the muscles of the back,
shoulders, and core. Improved Posture, promotes
awareness of spinal alignment and encourages good
posture habits. Pain Relief, relieves tension and stiffness in
the back muscles.
 BHUJANGASANA
BITILASANA MARJARIASANA

CONC
LUSIO
Yoga, with its ancient roots and modern adaptations,
stands as a holistic approach to physical and mental
N
well-being. Exploring its history reveals a timeless
practice that transcends borders and cultures. By
addressing prevalent health challenges like obesity,
asthma, hypertension, and back pain through targeted
asanas, yoga offers not just relief but sustainable
prevention strategies. Whether it’s the calming
pranayama for asthma or the strengthening postures
for back pain, each asana embodies a profound
synergy of mind, body, and spirit. As we embrace
yoga’s versatility and efficacy, we empower ourselves
with tools to lead healthier, balanced lives in our
dynamic world.
 BIBLI
 https://yoga.ayush.gov.in/Yoga-History/

OGRA
 https://en.wikipedia.org/wiki/Yoga
 https://www.mayoclinic.org/diseases-conditions/asthma/
symptoms-causes/syc-20369653

PHY
 https://www.mayoclinic.org/diseases-conditions/back-
pain/symptoms-causes/syc-20369906
 https://www.mayoclinic.org/diseases-conditions/high-
blood-pressure/symptoms-causes/syc-20373410
 https://www.mayoclinic.org/diseases-conditions/obesity/
symptoms-causes/syc-20375742