A.I.S.S.C.E.

- 2022-23
INVESTIGATORY PROJECT YOGA

NAME :- DURVESH ANIL CHAVAN

CLASS :- XII SCIENCE
ROLL NO :-
REGN. NO.
DATE OF SUBMISSION :-

TEACHER SIGN. EXTERNAL

EXAMINER
 Acknowledgement

I wish to express my deep gratitude and sincere

thanks to the Principal, Jawahar Navodaya Vidyalaya,
Sindhudurg for his encouragement and for all the
facilities that he provided for this project work. I
sincerely appreciate this magnanimity by taking me into
his fold for which I shall remain indebted to his. I extend
my hearty thanks to Mrs. Anita Madam, who guided me
to the successful completion of this project. I take this
opportunity to express my deep sense of gratitude for
her invaluable guidance, constant encouragement,
constructive comments, sympathetic attitude and
immense motivation, which has sustained my efforts at
all stages of this project work.

I can’t forget to offer my sincere thanks to my

family who helped me to carry out this project work
successfully & for their valuable advice & support, which
I received from them time to time.
 CERTIFICATE
This is to certify that, Mast. Durvesh Anil Chavan, a
student of Jawahar Navodaya Vidyalaya, Sindhudurg has
submitted the Yoga project for partial fulfilment and
practical examination to the department of yoga,
embodies a detailed study carried out by the student
under my supervision. This project in my opinion is
completed and is suitable for presentation.

EXTERNAL EXAMINER VICE-PRINCIPAL

TEACHER SIGN. PRINCIPAL

 CONTENT
• Introduction of Yoga
• History of Yoga
• AIM of Yoga
• 5- Asanas
• Surya Namaskar
• Benefit of Surya Namaskar
 INTRODUCATION 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 scince 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.
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,
having attained to a state of freedom referred to as
mukti, nirvana or moksha.“Yoga”also refers to an inner
science comprising of a variety of methods through
which human beings can realize this union and achieve
mastery over their destiny.Yoga, being widely considered
as an ‘immortal cultural outcome’ of Indus Saraswati
Valley civilization
 HISTORY OF YOGA
The practice of Yoga is believed to have started with the
very dawn of civilization. The science of yoga has its origin
thousands of years ago, long before the first religions or belief
systems were born. In the yogic lore, Shiva is seen as the first
yogi or Adiyogi, and the first Guru or Adi Guru.
Several Thousand years ago, on the banks of the lake
Kantisarovar in the Himalayas, Adiyogi poured his profound
knowledge into the legendary Saptarishis or “seven sages”. The
sages carried this powerful yogic science to different parts of
the world, including Asia, the Middle East, Northern Africa and
South America. Interestingly, modern scholars have noted and
marvelled at the close parallels found between ancient cultures
across the globe. However, it was in India that the yogic system
found its fullest expression. Agastya, the Saptarishi who
travelled across the Indian subcontinent, crafted this culture
around a core yogic way of life.
 AIM OF YOGA

The ultimate aim of Yoga is to experience the Truth, by realizing

the true nature of our ‘Self’ and the Universe. Then one can
become free from the chain of cause and effect (Karma) which
brings us to earthly life again and again. In that highest state of
yogic realization, one can regain one’s real nature – Eternal
Existence, Supreme Wisdom, Absolute Bliss (Sat-Chit-Ananda).
According to Yoga, the ‘self’ (soul) is timeless, unchanging and
free of sorrows. Yoga is therefore a spiritual quest. However,
along the path of yoga, the yogi also gains health, happiness,
tranquility and wisdom, which are indicators of progress and an
encouragement to continue the practice.
 ASANAS
CHAKRASANA
Chakrasana is a strong back-bending yoga asana. It is popular in
many forms of yoga and is part of the primary series of
Ashtanga yoga. As well as being a back bend, chakrasana is
seen in yoga as a heart opening posture and is thought to work
on the heart chakra.The name comes from the Sanskrit chakra,
which means “wheel,” and asana, which means “posture” or
“seat.” It is so called because the body forms the shape of a
wheel when in this posture.Chakrasana may also be referred to
simply as wheel pose. Chakrasana is also sometimes known by
an alternative Sanskrit name, urdhvadhanurasana, which
means upward-facing bow pose.

VRIKSASANA
Vriksasana is a standing asana that improves balance, focus and
mental clarity. The name comes from the Sanskrit vrksa,
meaning "tree," and asana, meaning "pose."This asana requires
the practitioner to stand on one leg with the other leg bent so
the foot rests on the inside of the thigh. The hands are
extended overhead with palms touching.Vrksasana may also be
referred to as tree pose in English.
TADASANA
Tadasana is the Sanskrit name for a fundamental yoga asana,
otherwise known as Mountain Pose. It is considered to be the
blueprint that forms the basis of all other standing postures.
Tadasana is the starting and finishing position of all Sun
Salutation sequences, in addition to its use as a resting pose
between other more strenuous postures. The term is derived
from two Sanskrit roots; tada, meaning "mountain" and asana
meaning "seat" or "posture."Despite looking no different from
simply standing, tadasana is an active pose, in which the
practitioner engages in conscious awareness of muscle
activation and posture.

DHANURASAN
Dhanurasana is a backbend that deeply opens the chest and the
front of the body. The name comes from the Sanskrit dhanu,
meaning "bow," and asana, meaning "pose."In this asana, the
practitioner lies flat on the stomach and bends the knees. Then
the arms reach back to grab the ankles. The back arches and
the thighs lift off of the floor as the chest pushes forward,
bending the body to resemble a bow.Dhanurasana is commonly
referred to as bow pose in English.
 SURYA NAMASKAR
Surya Namaskar is generally considered to be a morning
practice, designed to harness the pranashakti (life
energy) which is most abundant at dawn. The sequence
stimulates all muscles, organs, systems and chakras in
addition to cultivating concentration and stillness of
mind.It provides a complete work-out for body, mind and
spirit. It is an energizing and efficient way to connect with
inner strength and stability and is often used as a warm-
up at the start of a longer yoga practice.The exact origins
of Surya Namaskar are widely debated. Some scholars
believe it to be thousands of years old, whilst others
contend that the physical sequence is a 20th-century
creation, designed by the raja of Aundh to accompany
ancient Vedic mantras which honor the sun.The oldest
known text to describe Surya Namaskar as a sequence of
asana is the Yoga Makaranda, written in 1934 by T.
Krishnamacharya. Although Krishnamacharya is often
considered to be the father of modern Hatha yoga, it is
unclear whether he invented the sequence or learned it
from his predecessors.
The twelve asana which comprise Surya Namaskar are:
• Pranamasana (Prayer Pose)
• UrdhvaHastasana (Upward Salute)
• Uttanasana (Standing Forward Fold)
• AshwaSanchalanasana (Equestrian Pose or Low Lunge)
• ChaturangaDandasana (Plank Pose)
• AshtangaNamaskara (Eight Limbed Salute)
• Bhujangasana (Cobra Pose)
• AdhoMukhaSvanasana (Downward-facing Dog Pose)
• AshwaSanchalanasana (Equestrian Pose or Low Lunge)
• Uttanasana (Standing Forward Fold)
• UrdhvaHastasana (Upward Salute)
• Pranamasana (Prayer Pose)
Whilst this sequence is widely accepted as the traditional
version, modified variations are taught by different schools of
yoga, sometimes even incorporating additional postures.
 BENEFITS OF SURYA NAMASKAR
The transition from posture to posture is facilitated by either an
inhalation or an exhalation, allowing the practitioner to connect
to their breath as a means of cultivating concentration. The
repetitive nature of Surya Namaskar fosters a meditative
practice, in which little thought needs to be given to the
movement once it has been learned. Additionally, Surya
Namaskar provides many overall health benefits such as:
• Maintaining cardiovascular health
• Stimulating the nervous system
• Improving strength and flexibility
• Enhancing cognitive functions
• Relieving stress and fatigue
• Regulating hormones
The sequence should be practiced at least three times daily for
maximum benefit. Those who have issues with blood pressure
or have had recent injuries or surgery should check with a
medical professional prior to practicing Surya Namaskar.
 BIBLOGRAPHY
 www.google.com
 Paramhans Swami Maheshwarananda. Yoga in Daily Life -
The System.
 NCERT "Yoga In Daily Life" Book.