INTRODUCTION OF

YOGA
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 for healthy
living. The word "Yoga" is derived from the Sanskrit
root yuj meaning "to join", "to yoke" or "to unite".
According to Yogic scriptures, the practice of Yoga leads to
the union of individual consciousness with universal
consciousness. According to modern scientists, everything in
the universe is just a manifestation of the same quantum
firmament. One who experiences this oneness of existence is
said to be "in Yoga" and is termed as a yogi who has attained
a state of freedom, referred to as Mukti, nirvana, kaivalya or
moksha.
"Yoga" also refers to an inner science comprising of a
variety of methods through which human beings can achieve
union between the body and mind to attain self-realisation
The aim of Yoga practice (sadhana) is to overcome all kinds
of sufferings that lead to a sense of freedom in every walk of
life with holistic health, happiness and harmony.
HISTORY OF YOGA
There is no consensus on yoga's chronology or origins other
than its development in ancient India. There are two broad
theories explaining the origins of yoga. The linear model holds
that yoga has Vedic origins (as reflected in Vedic texts), and
influenced Buddhism. This model is mainly supported by
Hindu scholars. According to the synthesis model, yoga is a
synthesis of indigenous, non-Vedic practices with Vedic
elements. This model is favoured in Western scholarship.
Speculations about yoga began to emerge in the early
Upanishads of the first half of the first millennium BCE, with
expositions also appearing in Jain and Buddhist texts c. 500 –
c. 200 BCE. Between 200 BCE and 500 CE, traditions of
Hindu, Buddhist, and Jain philosophy were taking shape;
teachings were collected as sutras, and a philosophical system
of Patanjali yogasastra began to emerge. The Middle Ages
saw the development of a number of yoga satellite traditions. It
and other aspects of Indian philosophy came to the attention of
the educated Western public during the mid-19th century.
ACKNOWLEDGEMENT
I would like to express my special
thanks of gratitude to my physical
education teacher "Mr. Pradeep Awasthi
" for their able guidance and support in
completing my Project . I would also
like to extend my gratitude to the
Principal Mam "Mrs. Ritu Bajpai " and
Vice Principal “Mrs. Annapurna
Dwivedi ” for providing me with all the
facility that was required.
At last I would like to thanks my friend,
parents who helped me during my
project
KRISH SINGH
 TYPES OF YOGA

1) SITTING POSE :-

2) STANDING POSE :-

3) LAYING POSE :-
 INTRODUCTION :-
Tadasana is a beginner-level
STANDING standing yoga pose and is
POSE basically works with your
breathing. Being the foundation
of all standing asanas, it helps in
1) Tadasana
gaining an initial sense of
(Mountain Pose)
balance.

HOW TO DO :-
This standing asana involves standing in
an accurate posture. To perform
Tadasana, slightly open your legs apart
with hands hanging along the body. Don’t
forget to focus on consistent breathing.

BENIEFITS :-
There are proven benefits of this standing
yoga asana. Below listed are the same:-

• This standing pose helps to develop a

perfect posture.
• This pose involves the coordination of
limbs, hence it greatly helps in
balancing.
• Tadasana focuses on lower limbs. It
strengthens the knees, ankle, and feet.
• Tadasana benefits in overcoming flat
feet.
 INTRODUCTION :-
Urdhva Hastasana focuses on the
STANDING torso. It targets the belly, arms,
POSE and shoulders. It involves
stretching arms sideways, raising
2) Urdhva them upwards, and joining them
Hastasana over the head.
(UPWARD SALUTE )

BENEFITS :-
This standing yogic pose also
improves balance and
coordination as both upper and
lower limbs become functional in
it. The yoga posture helps in:

• Improving strength and

flexibility of the arms and
shoulders.
• Enhancing the balance of your
body.
• Reducing belly fat.
• Improving digestion.
 INTRODUCTION :-
STANDING Eagle symbolizes strength,
POSE flexibility, and endurance. In
Garudasana, all the top three
3) Garudasana
elements are included. It begins
(Eagle Pose)
with Tadasana followed by
bending of knees, expanding
scapulas behind the torso, and
interlocking the palms of the
hands.

BENEFITS:-
There are several known benefits
of this standing yoga pose:-
•Knee joints and calf muscles are
strengthened.
•Sense of balance is also improved
by this standing pose.
•Standing on one foot needs
concentration. This yogic posture
helps to concentrate better.
•Patients suffering from Asthma
and lower backache benefit from
 INTRODUCTION :-
STANDING
Standing asanas aim for
POSE strengthening arms, legs, feet,
4) Parsvottanasana and joints. Every asana,
(Pyramid Pose) whether it is beginner,
intermediate or advanced
level, requires continuous
practice. Parsvottanasana
focuses on both, upper well as
lower parts of the body and
makes it flexible and agile.

• BENEFITS:-
• This yoga posture has several
benefits:-
• Stretching helps strengthen the
spine.
• This asana improves flexibility
in the groin and inner thigh
area.
• By pressurizing the abdomen,
this asana helps in fighting
obesity.
 INTRODUCTION :-
STANDING • Malasana is a deep squat
position that helps in opening
POSE the hips. Staying in the Yogi
5) Malasana Squat for some time will require
practice but is important for
(Yogi Squat)
long-term mobility and pain
prevention.
BENEFITS:-
• Below are the major
benefits of practicing
Malasana:

• Stretches the ankles,

groins, and back torso.
• Tones the belly
• Strengthens metabolism.
• Keeps your pelvic and hip
joints healthy.
• ideal for prenatal yoga.
 INTRODUCTION :-
SITTING Lotus pose, or in Sanskrit it is
known as ‘Padmasana’. In
POSE ancient India, originating in
1) Lotus Pose meditative practices it is a
cross-legged sitting asana or
posture. In this sitting
posture, the feet are placed
on the opposite thighs.

BENEFITS:-
• Lotus pose relaxes the Mind
and calms the brain.
• This asana provides a good
stretch on the knees and the
ankles.
• It helps to reduce muscular
tensions.
• Blood pressure gets under
control with the practice of
this pose.
• It helps to ease menstrual
discomfort and sciatica.
 INTRODUCTION:-
SITTING The Easy pose or the
‘Sukhasana’, a Sanskrit name of
POSE the pose is a great pose for
beginners. It is a very simple
2) Easy pose and easy seated pose, as the
(Sukhasana)
name suggests.
• BENEFITS
• For those who struggling
with sitting for long periods,
this is a recommended
asana. This asana is an
effective knee- and hip-
opening pose.
• The practice of this asana
gradually makes us feel calm
and peaceful.
• Lengthens the back muscles
and the spine.
• Sukhasana makes our back
stronger and steadier.
 INTRODUCTION:-
SITTING Diamond pose, or Vajrasana,
should be practiced by those who
POSE are suffering from gas (acidity),
obesity, indigestion, and
3)Diamond
constipation. The practice of this
Pose asana after a meal is very
(Vajrasana ) effective to improve digestion,
cure acidity, burn extra fat on
belly, thighs, hips and waist.
BENEFITS:-
• It helps improver circulation
of the blood in the body.
• Regular practice of
Vajrasana aids in weight
loss
• It helps in reducing extra fat
from belly, thigh, hips and
waist.
• This asana calms the mind
and relaxes the nerves.
 INTRODUCTION:-
SITTING In Sanskrit, Sitting Half Spinal
Twist Pose is made of four
POSE words: Ardha (Half), Matsya
(Fish), Endra (King) and asana
4) Sitting Half
(pose or posture). This sitting
Spinal Twist Pose
half spinal twist pose requires an
intense flexible body to be
performed.
BENEFITS:-
• This asana is good for
increasing the flexibility
and function of vertebrae
of the spine.
• It is beneficial for the
patient with a slipped disc.
• This pose opens the chest
and increases the supply of
the oxygen to the lungs.
• It also burns fat from the
abdomen.
 INTRODUCTION:-
‘Baddha Konasana’ is the
SITTING Sanskrit name of the Butterfly
POSE pose. It gives the appearance of
a butterfly flapping its wings;
5) BUTTERFLY therefore, it is also known as
POSE
Butterfly Pose or Titli asana.
BENEFITS:-
• It helps in improving blood
circulation all over the body.
• It removes fatigue from long
hours of walking and standing.
• It stimulates the functioning of
the ovaries and increases
blood circulation to the
reproductive system.
• The practice of this asana
helps in releasing shoulder
and neck stress or tension
naturally. It is also a nice
stretch for relieving stress and
tiredness.
 LAYING POSE
1) SHANTI ASAN (SHAVASAN)
INTRODUCTION:-
The name comes from the Sanskrit words sava,
"corpse" and Āsana, "posture" or "seat". The
alternative name Mrtasana is from Sanskrit  mṛta,
"death". which states in the context of a medieval
belief system that "lying down on the ground
supine, like a corpse, is called Shavasana.
BENEFITS:
• Improves the digestion and stimulates the
appetite.
• Improves the blood circulation of the body.
• Removes all kinds of stress, tension and anxiety
• Infuses new vigor and vitality in the body
• Helpful in getting rid of depression and other
mental problems.
 INTRODUCTION:-
Pavanamuktasana is a healing
LAYING pose that is effective in helping
POSE release gas in the abdomen
while massaging the entire
2) Pavanamukt back and spine. The name is
asana derived from the Sanskrit,
pavana, meaning "wind";
mukta, meaning "to release";
and asana, meaning "pose.“
BENEFITS:-
• Strengthens back and
abdominal muscles.
• Tones up the muscles of
legs and arms.
• Tones and strengthens
core muscles.
• Stimulates pelvic muscles
and reproductive organs.
• Stretches your neck and
back effectively.
 INTRODUCTION :-
LAYING Anantasana is entered from a
lying position. The head is
POSE supported with one hand, the
3) Anantasana upper arm on the ground on
that side; the other hand and
leg are stretched straight up,
the fingers grasping the big toe
of the raised foot. The
supporting arm, body, and
lower leg are in a straight line.
BENEFITS:-

• This makes your leg muscles

and spine more flexible.
• It helps in reducing the
weight of your thighs and
hips.
• Through this asana, there is
a good circulation in your
feet.
• Anantasana helps in
reducing tension and stress
from your body
 INTRODUCTION:-
LAYING The body comes into a V-shape,
balancing entirely on the
POSE buttocks. In different variations
4) Navasana and traditions, the arms, legs
and torso may take different
positions. In Ardha Navasana,
hands interlace behind the neck
and both back and shoulders
are closer to the ground.
BENEFITS:-
• Helps stretch your
hamstrings.
• Helps to relieve tension.
• Abdominal muscles are
toned and strengthened.
• Improves digestion and
balance.
• Enhances self-assurance
• Improves the strength of
your spine and hip flexors.
 INTRODUCTION:-
LAYING Shoulderstand is entered from a
supine position with the knees
POSE bent. The shoulders may be
5) Sarvangasana supported on folded blankets,
and the upper arms may be
held in with a belt just above
the elbows. Beginners may lift
with bent legs, advanced users
with straight legs.
BENEFITS:-
• Sarvangasana is great for
improving blood circulation
in the entire body, as it
nourishes the brain with
more blood.
• This yoga posture can have
slow but effective results in
losing weight.
• Sarvangasana also helps
strengthen your shoulders
and shape your arms.