Acknowledgement

I would like to express my deep sense of thanks and gratitude

to my project guide mrs. chhaya chaturvedi mam for guiding
me immensely through the course of project.she always
evinced keen interest in my work . her constructive advice and
constant motivation have been responsible for the successful
completion of this project.
My sincere thanks goes to our principal mam for her
coordination in extending every possible support for
completion of this project.
I also thank to my parents for their motivation and support.

Certificate
This is to certify that
Student of xii standard has successfully completed the
projrct on the topic yoga asanas under the guidance of
mrs chhaya chaturvedi mam..

Internal examiner sign

Principal’s sign

External examiner sign

 Yoga practical file
Guided by: mrs.chhaya chaturvedi mam
Made by:
Roll.no.

STANDING ASANAS

1. PALM TREE POSE [ TADASANA ]

 EASY STEPS TO FOLLOW
The following steps need to be followed while practising the palm tree pose or
tadasana to avail the mental and physical health benefits of the palm tree pose or
tadasana-

1. Begin with standing straight, legs slightly apart and hands on the sides.
2. Lift your hand above the head and look straight.
3. Then Interlock your fingers and turn them upwards. Make sure your palms should
be facing the sky.
4. The eye gaze can be adjusted to look barely above the horizontal level.
5. Now Take a deep breath and extend your arms, shoulders and chest upwards.
6. Lift your heels in a way so that the weight of your body is held by the toes.
7. Gently Stretch your whole body from the feet to the head. Hold the pose for a few
seconds.
8. Then Slowly Bring down your heels while exhaling.

Health Benifits
 It coordinates the Central Nervous System and encourages the Parasympathetic
Nervous System
 It helps in lowering Blood Pressure and palpitations.
 It prohibits the blood flow to the leg and therefore improves the digestive power.
 It soothes your brain and soul.
 It provides a good stretch to your legs.
 It drives away stress and anxiety.
 It enhances mobility.
2. Triangle pose [Trikona asana]
How to Perform Trikonasana?
Step 1: Stand straight in the Tadasana position and spread your legs wide
apart.
Step 2: Place your right foot at 90 degrees and your left foot at 45 degrees
with your arms wide apart. Make sure that the weight distribution on both
your legs is equal.
Step 3: Bend your body to the right side downwards and the left hand
upwards. Breathing is important. Make sure that you inhale and exhale
while going down.
Step 4: Maintain the exact posture with your eyes towards the ceiling.
Step 5: Rest your right hand on your toes or ankle with your left hand
upwards towards the ceiling.
Step 6: Maintain this position for around 25 seconds and relax your body.
Step 7: In order to return to the original position, come up while inhaling and
bring your arms downwards to the other side.
HEALTH BENIFITS
 Muscles around the ankle, knee and hip get stretched when you
do Trikonasana.
 It boosts the metabolism of the body and helps in digestion as
well.
 Fat around the thighs and tummy area is reduced.
 Stretching lets the muscles in the chest and the back region
open up.

3.Side stretch [parvottanasana]

 How to do ?
 From Tadasana step your left leg back, about 1 meter (3 to 4 feet), feet on two different train
tracks, right foot facing forward, left foot slightly turned out.

 Keeping your hips facing the front of your mat. Make sure your knees point in the same direction as
your toes.

 Ground through your feet, engage your legs and place your hands in reverse prayer behind your back.

 Inhale as you lengthen your spine and exhale as you fold forward from the hips. Stop before your back
begins to round.

 Roll your left thigh inward, while keeping your right hip back.

 Hold the pose for 5 to 10 deep breaths before repeating on the other side.

 To come out actively push through the back heel, engage the core and come up with a straight spine.

HEALTH BENIFITS
 Stretches the legs, hips, spine, shoulders and wrists.

 Strengthens the legs and core.

 Improves balance and digestion.

 Stimulates the abdominal organs and digestion.

 Calms the mind.

SITTING ASANAS
 1. PADMASANA [ LOTUS POSE ]
Steps of Padmasana
 Sit on a floor or surface of the ground while keeping your spine perfectly erect and
the legs stretched out.
 Now bend your right knee gently and use the hands to properly put it on the left
thigh. Make sure that your soles point upward while your heels remain close to the
abdomen.
 Repeat the same using the other leg.
 After you have both your legs crossed perfectly and feet placed comfortably on the
opposite thighs, put your hands into one specific mudra that you prefer and set it in
position. The hands must be placed on your knees.
 Maintain your head in a perfectly straight position while keeping your the spine erect
all the time.
 Breathe in a deep and long manner.
 Keep your body in this position for at least a few minutes before you release the
body.
 Now repeat this pose with your other leg.

Benefits of Padmasana
These are the main health benefits of practicing Padmasana.
 Padmasana works powerfully when you are looking to calm the brain and relax your
mind. It can also enhance mental concentration in a major way.
 It can activate the pelvis, the spine, the bladder and the abdomen.
 The ankles and knees can be stretched efficiently with Padmasana.
 Sciatica and menstrual issues can be properly managed when this asana is regularly
practiced.
 Pregnant women can also practice this asana to have a hassle-free and easy
delivery.
 Padmasana can open up the hips and make them truly flexible.

2.VAJRASANA
How to do the Vajrasana
1. Start by kneeling on the floor. Consider using a yoga mat for comfort.

2. Pull your knees and ankles together and point your feet in line with your legs. The
bottoms of your feet should face upward with your big toes touching.

3. Exhale as you sit back on your legs. Your buttocks will rest on your heels and
your thighs will rest on your calves.

4. Put your hands on your thighs and adjust your pelvis slightly backward and
forward until you’re comfortable.

5. Breathe in and out slowly as you position yourself to sit up straight by

straightening your spine. Use your head to pull your body upward and press your
tailbone toward the floor.

6. Straighten your head to gaze forward with your chin parallel to the floor. Position
your hands palms down on your thighs with your arms relax.

Health Benifites

 curing digestive acidity and gas formation

 helping to relieve knee pain

 strengthening thigh muscles

 helping to relieve back pain

3.YOGA MUDRASANA
 HOW TO DO?
1. Curl your fingers to make a tight fist with the right hand. Now, take it behind
your back and hold the right hand’s wrist with the left hand.
2. Inhale deeply and while exhaling bend your torso in the forward direction.
Keep the bend slow and don’t rush it.
3. Try to keep bending till you bring the forehead to the floor. If it is not possible,
don’t force your body. Bend as far as possible and comfortable.
4. Remain in the position for a minute or as long as you feel comfortable.
5. This is Yoga Mudrasana. Take deep and slow breaths as you hold the pose
and relax your body.
6. To return, just lift the forehead and slowly raise the torso while inhaling.
Return to the Padmasana.
7. Repeat the pose by first interchanging the crossed legs and then arms.

Benefits of Yoga Mudra Asana

Here are the main benefits of Yoga Mudra Asana.
 This asana helps to strengthen the digestive organs
 It boosts the functioning of the intestines
 It can work to improve digestion and diarrhea
 Yoga Mudra Asana helps to get rid of dysentery and stomach pain
 It helps to enhance the working speed of the digestive organs
 4.Pose of the moon or hare pose
[shashankasana]
How to Do it?
You can perform shashankasana steps in the following way:

 First, sit in the vajrasana position (a sitting posture with your knees bent and palms placed
on your knees).
 Then, spread your knees apart and keep your big toes touching each other.
 Inhale gradually and keep your palms between your knees.
 Now exhale slowly and bend forward with your arms outstretched. Put your chin on the
ground.
 Keep both your arms parallel to each other.
 Look in the front, keeping your head straight.
 Then come up to the vajrasana position.
 Come to the dandasana position (extend your legs in front of you and keep your back
straight).
Benefits of Shashankasana (Rabbit pose):
 Relaxing posture.
 Tones the pelvic muscles.
 Stimulates the abdomen organs.
 Massages the abdominal muscles.
 The Rabbit pose Can help in sexual disorders.
 Shashankasana Gives a good relaxing stretch to the spine.
 MEDITATIVE ASANAS
1.SUKHASANA
How to Perform Sukhasana?
Follow the step-by-step guide to perform this exercise:
Step 1: Start by sitting straight with your legs stretched carefully in front of
your body.
Step 2: Then bend your left leg and place your left foot under the right thigh.
Step 3: Follow a similar process with your right leg. Carefully place your
right foot under your left thigh.
Step 4: Adjust the legs and body to get comfortable with the posture.
Step 5: Now, sit straight, keeping your neck, head, and spine straight, and
place your palms on the thigh.
Step 6: Relax your shoulders and bend your elbows. Now, close your eyes
and take slow, deep breaths, relaxing your body.
Step 7: Focus, concentrate and be in that posture for some minutes.
Step 8: Practise this exercise twice or thrice throughout the day by
interchanging the position of your legs

Benefits of Sukhasana-
1) This asana is beneficial for your mind. It calms your mind.

2) Students must do this pose as this pose develops their mental development and
improves their memory and concentration.

3) This pose is very beneficial for the skin of women. A different type of glow begins to
appear on the woman's face.
 2.ACCOMPLISHED POSE FOR MEN
[SIDDHASANA ]
HOW TO DO ?
1) In the first step, you have to bend your right leg from the knee and the sole of your
foot should touch the thigh of the left leg.

2) Now you have to raise your left leg and place it on top of your right leg, the sole of
your foot should touch the right leg's thigh.

3) Pay attention, your ankle should be on top of each other.

4) Your spine should be straight and your neck should also be straight.

5) Now you have to place both your hands above the knee.

6) Your hands should be straight.

7) Now you have to close both your eyes and try to concentrate.

8) You should meditate for as long as possible.

9) After some time of meditation you have to relax your body.

Siddhasana Benefits-
1) By doing this asana, our brain and mind get relaxed.

2) By doing this asana, your metabolism rate improves due to which your weight starts to
decrease.

3) By doing the perfect pose, your blood circulation improves, which causes all your
blood-related diseases to end.
 3.AUSPICIOUS POSE
[ SWASTIKASANA]
How to Do it?
You can do swastikasana in the following way:

 Sit comfortably on the ground and spread your legs in front of you.
 Start by folding your left leg and the sole of your left leg against the inner thigh of your right
leg.
 Bend the right leg and keep your right foot in the space between the calf muscles and the
left thigh. Next, catch your left foot with the help of your toes and try to pull up to keep in
between the right thigh and calf.
 Knees must touch the floor and relax in that position in which your body should be vertical.
 Keep your hands on your knees and control your breath.
 Further, you can concentrate on your nose or eyebrow depending on your meditation type.
 Be in this position for 10 to 15 minutes.3
Health Benefits of Swastikasana
 Improves posture.
 Opens the pelvic muscles.
 Relaxes and rejuvenates the mind.
 Strengthens the knees and ankles.
 Enhances the flow of Prana (energy) in the body.
 Increases mental focus and mindfulness.
 Aligns the spine and strengthens the back.
 SUPINE LINE ASANAS
1.RAISED LEG POSE
[UTTANPADASANA]
Steps To Practice Uttanpadasana
1. Lye down comfortably on your back with your feet together.
2. Arms on your side. You can even hold the mat to ease the pose.
3. Raise your legs to 45 degrees on exhalation without bending your knees. You
can also elevate your legs to 90 degrees for another pose variation.
4. Keep your back straight to the mat. Your arms are by your sides.
5. To avoid any neck pressure, tilt your chin towards your chest.
6. Breathe normally and hold the pose for a few seconds. Then, inhale slowly,
without raising your back or a sudden drop of your leg, and release the pose
in control.
Benefits Of Uttanpadasana
1. It aids in digestion and relieves acidity and constipation.
2. Strengthen abdominal muscles and organs.
3. Helpful in weight loss and reducing belly fats
4. Strength your back. Cure back pain.
5. Strengthen pelvic floor and leg muscles.
 2.Half plough posture [ ardha halasana ]
Technique of Ardha Halasana:
 Lie down in Shavasana (supine position).
 Join the both legs and keep your hand with the thighs.
 Slowly breathe in and raise the leg perpendicular to the ground keeping the
knee straight.
 Hold in the breathe and stay in this position as long as possible.
 Breathe out and bring back your legs.
 Come back to the normal position and relax for a while.
 Repeat the same for 3 to 5 times.
The above mentioned technique can also be performed only with a single one after
the other.

Benefits of Ardha Halasana:

 Improves digestion and appetite.
 Improve blood circulation.
 Strengthens the thigh muscles and calf muscles.
 Helpful to reduce abdomen fat and lose weight.
 Prone line asanas
1.Cobra pose [ bhujangasana ]
How to do
 While lying down flat on your stomach, keep your hands by the sides of the thighs, legs
together, toes pointing outwards, palm facing upward while your forehead may be resting
on the ground.
 Now, slowly bend your hands at the elbows, then place your palms on the ground to the
sides of the shoulder; thumbs should be placed beneath the armpit.
 Next, bring your chin forward, position it on the ground, and gaze straight ahead.
 Now, slowly raise the head, neck and shoulders and raise the trunk up to the level of the
navel. Try to raise the chin as high as possible, as your back arches.
 You need to maintain this posture for as long as you can comfortably do it.
 Then slowly lower yourself back down to the ground, beginning from the upper part of the
navel region, chest, shoulder and chin; and finally place the forehead on the floor.
 The last step includes relaxation. You should place the arms and hands by the sides of the
thighs and relax. 3

some of the main benefits of Bhujangasana are listed below:
 Increases Flexibility. As mentioned above, this yoga pose stretches many body
parts. ...
 Reduces Body Fat. ...
 Boosts Digestion. ...
 Unblocks Chakras. ...
 Improves Blood Circulation. ...

2.Twisting cobra pose [ tiryaka

bhujangasana ]
Steps:

 Lie down on your stomach. Legs straight with toes pointing backward (feet can be together
or apart depending on the flexibility)
 Place the palm on the floor on the sides of the shoulder, with fingers pointing forward.
Position the arms so that the elbows point backward and are close to the body.
 Inhale and straighten the arms to lift the chest off the floor, rise only to the point till
the pubic bone is in contact with the floor. Press the pubis into the ground and try to
arch The arms may or may not be straight depending on the flexibility of the back.
 Hold the pose anywhere from 15 to 30 seconds, breathing easily. Come back to the floor with
an exhalation. Repeat the same on the other side.
Benefits:

 Strengthens the spine

 Stretches chest and lungs, shoulders, and abdomen
your back further and look over your right should Stimulates abdominal organs like
the liver and kidney, stimulates appetite and alleviates constipation.
 Soothes sciatica
 Therapeutic for asthma as it deepens breathing.
 Balancing asanas
1.Tree pose [ vrikshasana ]
How to do
 Stand straight with your feet at a distance of 2 inches from each other.
 Concentrate on a point straight ahead.
 Exhale and bend your right leg, placing the right foot on the inner aspect of the left thigh.
Your right heel should be touching the perineum (the surface area between the tail bone
and the joint where there the right and left pelvic bones meet).
 Inhale and raise the arms, joining the palms together to form the Namaskar Mudra.
 Hold this posture for 10 to 30 seconds. Ensure that you are breathing normally at this point.
 Now, breathe out and bring your arms down. Bring your right leg down to the starting
position.
 Repeat the same steps for doing Vrikshasana on the left side.3

Health Benefits Of Vrikshasana

 Aids neuromuscular coordination.
 Fortifies the backbone and improves poise and balance.
 Deepens the thorax
 Improves concentration and stimulates mental activities

 Relaxative asanas
1.Corpse pose [ shavasana ]
How to do
1. Lie down flat on your back over the mat.
2. Keep your hands beside the body and spread them out with palms
facing upward.
3. Spread your legs at a slight angle and feel as much relaxed as you
can.
4. Allow all your body muscles to relax.
5. Breathe slowly and deeply. Focus your attention on abdomen and
notice the slow and rhythmic abdominal breathing.
6. Stay in this position for as long as you want, the duration can be
from 5 to 30 minutes. But make sure you don’t fall asleep in the
process.
7. Release the pose by slowly getting back your hands and legs back in
place and get up.
Health Benefits Of Corpse Pose
 Reduces blood pressure, breathing/heart rate and mild depression
 Relieves insomnia, stress and anxiety
  Relaxes body and mind deeply
 Rejuvenates the whole body system


2.Crocodile pose [ makarasana ]

 Always make sure that you sit in a well-lit and ventilated room while performing yoga
asanas.
 Firstly, take a mat and lie flat on your stomach in a prone position.
 Then, raise your head along with your shoulders.
 Next you have to fold your arms by placing the right arm above the left arm while keeping
the elbow pointed.
 The left palm should be kept on the ground and the right palm on the left arm. The fingers
should touch the inside of the elbow.
 Now you should place you head at the centre point where you’ve placed the right wrist
above the left wrist.
 You should now close your eyes and relax your body and mind.
 After some time you can slowly open your eyes and release the posture.3
Health benefits of makarasana

 Makarasana is a relaxation pose for your shoulders and spine

 It can treat asthma and any lung-related issues
 It helps in curing slip disc, spondylitis, and sciatica
 The asana stretches the hip muscle

 art
integrated project on bihar state
Guided by: mr.rajesh sontake sir
Made by:
Class:
Roll.no.:

Certificate
This is to certify that
 Student of xii standard has successfully
completed their art integrated project on
bihar state under the guidance of
mr.rajesh sontake sir.

Sign . of teacher

Sign. Of principal

Introduction of bihar :

Bihar, state of eastern India. It is bounded by Nepal to the north and by the Indian
states of West Bengal to the northeast and Uttar Pradesh to the west. In November
2000 the new state of Jharkhand was created from Bihar’s southern provinces and
now forms the state’s southern and southeastern borders. The capital of Bihar
is Patna.
Bihar occupied an important position in the early history of India. For centuries it
was the principal seat of imperial powers and the main focus of Indian culture and
civilization. The derivation of the name Bihar from the Sanskrit vihara (Buddhist
monastery) reflects the prominence of such communities in the region in ancient
times. Area 38,301 square miles (99,200 square km). Pop. (2011) 103,804,637.

History of Bihar
In the Early Vedic period (beginning with the entrance of the Vedic
religion into South Asia about 1500 BCE), several kingdoms existed in the plains of
Bihar. North of the Ganges was Videha, one of the kings of which was the father of
Princess Sita, the wife of Lord Rama and the heroine of the Ramayana, one of the
two great Hindu epic poems of India. During the same period, the capital of the
ancient kingdom of Magadha was Rajagriha (now Rajgir), about 45 miles (70 km)
southeast of Patna; to the east was the kingdom of Anga, with its capital
at Campa (near Bhagalpur). A new kingdom later arose in southern Videha, with its
capital at Vaishali. By about 700 BCE, the kingdoms of Vaishali and Videha were
replaced by a confederacy of the Vrijji—said to be the first republican state known in
history. It was in Magadha, in the 6th century BCE, that the Buddha developed his
religion and that Mahavira, who was born at Vaishali, promulgated and reformed the
religion of Jainism.

About 475 BCE the capital of the Magadha empire was located at Pataliputra
(modern Patna), where it remained under Ashoka (emperor of India from about 273
to 232 BCE) and the Guptas (a dynasty of emperors who ruled India in the 4th and
5th centuries CE) until the onslaught of the Hephthalites from the north in the middle
and late 5th century CE. In the 6th–7th centuries the city was devastated by the
migration of the Son River; the Chinese pilgrim Xuanzang recorded that in 637 the
city had few inhabitants. It regained some of its glory, but it is doubtful that it ever
served as the capital of the Pala empire (which lasted from about 775 to 1200).
During the ensuing Muslim period (about 1200 to 1765), Bihar had little independent
history. It remained a provincial unit until 1765, when it came under British rule and
—together with Chota Nagpur to the south—was merged with the state
of Bengal.Originally, Chota Nagpur was mostly forest-clad and was ruled by chiefs of
various aboriginal tribes. Though British authority was only gradually established in
the plains to the north during the second half of the 18th and the beginning of the
19th century, occasional revolts against the British took place in Chota Nagpur, the
most important being the Ho revolt of 1820 to 1827 and the Munda uprising of 1831
to 1832. Later, Bihar was an important centre of the Indian Mutiny of 1857–58. Bihar
formed a part of the Bengal Presidency under the British until 1912, when the
province of Bihar and Orissa was formed; in 1936 the two became separate provinces
of British-ruled India.Bihar played an active role in the successive phases of
Indian nationalism. Mohandas Karamchand (Mahatma) Gandhi, the nationalist
leader who advocated nonviolent resistance, first launched
the satyagraha (“devotion to truth”) movement against the tyranny of the European
indigo planters in the Champaran region of northern Bihar. Rajendra Prasad, who
played a leading part in the freedom movement and was elected the first president of
independent India, was born in the Siwan district (then a part of the Saran district),
northwest of Patna.Upon India’s independence in 1947, Bihar became
a constituent part (becoming a state in 1950), and in 1948 the small states with
capitals at Saraikela and Kharsawan were merged with it. In 1956, when the Indian
states were reorganized on a linguistic basis, a territory of some 3,140 square miles
(8,130 square km) was transferred from Bihar to West Bengal. In 1990, for the first
time since independence, a state government was elected from a party other than
that controlling the national government, and in 2000 most of the Chota
Nagpur plateau in Bihar’s southern region became part of the new state
of Jharkhand.

Cultural life
The cultural regions of Bihar show a close affinity with the linguistic
regions. Maithili is the language of old Mithila (the area of ancient Videha, now
Tirhut), which is dominated by orthodoxy and the Maithil Brahman way of life.
Maithili is the only Bihari language with a script of its own, called Tirhuta, and a
strong literary history; one of the earliest and most celebrated writers in Maithili was
Vidyapati (15th century), noted for his lyrics of love and devotion.

The Bhojpuri language has hardly any written literature but does have a considerable
oral narrative tradition. Magahi too has a rich tradition of oral literature. The North
 and South Bihar plains also have contributed significantly
to contemporary Hindi and Urdu literature.

Many villages of the Scheduled Tribes have a dancing floor, a sacred grove (sarna)
where worship is offered by a village priest, and a bachelor’s dormitory (dhumkuria).
The weekly market, hat, plays an important part in the tribal economies. Tribal
festivals such as Sarhul, which marks the flowering of the sal trees, and Soharai,
celebrated after the rice harvest, are occasions of great festivity. Places of religious
and cultural interest abound in Bihar. Nalanda is the seat of the ancient and
celebrated Nalanda Buddhist monastic centre; the nearby Rajgir Hills area,
with its ancient and contemporary temples and shrines, is visited by people
of many faiths; and Pawapuri is the place where Mahavira, the renowned
teacher of Jainism, attained nirvana (enlightenment, or freedom from an
endless cycle of reincarnation). Gaya is an important place
of Hindu pilgrimage, and nearby Bodh Gaya, where the Buddha attained
enlightenment, is the holiest place of Buddhism; in 2002 the Mahabodhi
temple complex at Bodh Gaya was designated a UNESCO World Heritage
site. Hariharkshetra, near Sonpur, north of Patna, is famous for one of the
oldest and largest animal fairs in India, which is held every November.
Among the numerous Hindu celebrations held in Bihar, Holi (a colourful
spring fertility festival) and Chhath (a tribute to the Sun, primarily by
women) are indigenous to the region.

Following are the most famous festivals of Bihar:

 Chhath Puja. Chhath Puja is among the beloved and most important festival of Bihar.
...
 Makar Sankranti. ...
 Buddha Jayanti. ...
 Rajgir Mahotsav. ...
 Sonepur Cattle Fair. ...
 Sama-Chakeva. ...
 Bihula. ...
 Pitrapaksha Mela.
 Bihar lies in the river plains of the basin of the river Ganga. As a result, its land contains
fertile alluvial soil and groundwater resources. This makes the agriculture of Bihar rich
and diverse. Rice, wheat, and maize are the major cereal crops. Arhar, urad, moong,
gram, pea, lentils, and khesaria are some of the pulses cultivated in Bihar. Bihar is the
fourth largest producer of vegetables, which is dominated by potato, onion, eggplant,
and cauliflower. In fruit cultivation, it is the largest producer of lychee and the third largest
producer of pineapple, as well as a major producer of mango, banana, and guava. Sugar
cane and jute are two other major cash crops of Bihar.

 Bihar cropping system

 The net sown area in Bihar is 60% of its geographical area. This percentage is much
higher than the all-India average of 42%. Such a high percentage of cultivated land is
possible for two reasons. First, most of Bihar is a plain area suitable for agriculture.
Second, most of the forest had been converted into farmland during the past 2,000 years.
Currently, land under forest constitutes only 6% of the area.
 South Bihar is a productive agricultural center, while North Bihar is hindered by its flood
and drought-prone geography. In the south, the Ahar-Pyne system of agriculture has long
been used to cultivate crops

Some fol dance of bihar

Kajri Dance
The Kajri Dance welcomes the beautiful season of Monsoon. The young girls of the
village dance in gay abandon out in the open to express their joy at the approach of
the season of fulfillment. The dance is usually performed in the months of Shravan
and Bhandrapad. The young girls bathed in the romance of the season exchange
notes with each other about their beloveds. Rain is after all, the sublime symbol of
fertility, of succulence, of birth and rebirth.

Jhumar Dance
Jhumar is a traditional folk dance of Bihar, which is performed by the rural women.
There is no fixed season for this beautiful dance form, it is a dance, which is
performed at all times. Spring descends on earth with its beauty and spreads joy
and happiness all around. The women dance with gay abandon. The men folk are
invited to join in and they usually provide the musical accompaniment.
Jhijhia Dance
Jhijhia is a prayer dance that originated in the Koshi region of Bihar and is
performed during droughts, when the land is dry and parched and there are no
signs of clouds in the lifeless sky. Through the Jhijhia dance, the young girls offer
their prayers to the King of Gods, Lord Indra. The dancers pray to the Lord of Rains
for life-giving rain and a good crop. The words of the song Haali Huli Barsaaun Inder
Devta depict the conviction and deep devotion of the dancers as they pray to their
Lord.

Folk art of bihar

The unique features of art and crafts in Bihar are the intrinsic beauties and great
creativeness. These creative beauties have been preserved in various forms like in
ancient stone, wooden structures, grass-clothes, lacquer and metal-wares. Bihar's
craftsmen have excelled in manufacturing artistic goods which have great
demands in local and international market. The fine skill and perfection of Bihari
craftsmen is clearly manifested from various archeological excavations in
Kumhrar, Bulandibagh, Nalanda and other places. Pottery, wooden articles, metal
wares, stone wares, jewelry, lacquer works, kashida, sikki and moonj wares,
wooden and clay toys, zari, artistic textile fabrics and printing on cloth are some of
the contemporary crafts of Bihar which are known in Indian as well as
international markets for their artistic beauties and innovations. Another chief
feature of Bihar’s handicraft is their practicality and usefulness in everyday life like
bangle making, khatwa works and stone works. However reasonable price the
most important feature of the art and crafts in Bihar because of which there are in
great demands in Indian as well as in foreign markets.
 Madhubani art

Wooden works

Sikki works
Major Religions in Bihar
Bihar is home to followers of various religious faiths, and the state has a long history of religious
tolerance and coexistence. The major religions practiced in Bihar are:

1. Hinduism
2. Islam
3. Buddhism
4. Jainism
5. Sikhism
6. Christianity
Thank you
 Disease management with the help of
yoga asanas
Guided by: MRS.CHHAYA
CHATURVEDI MAM
MADE BY:
CLASS:
ROLL.NO.:

Certificate
This is to certify that
Student of xii standard has
successfully completed their art
integrated project on Bihar state
under the guidance of Mrs CHHAYA
MAM.

Sign . of teacher
SIGN OF PRINCIPAL

SING OF EXTERNAL

Acknowledgement
I would lke to express a deep sense of thanks
and gratitude to my project guide mr.rajesh
sontake sir for guiding me immensely through
the course of the project. His constructive
advice and constant motivation have been
responsible for the successful completion of
this project.
My sincere thanks goes to our principal mam
for her coordination in extending every
possible support for the completion of the
project.
I also thanks TO MY PARENTS FOR THEIR
MOTIVATION AND SUPPORT.
 TEACHER SIGN.

Introduction
Physical activity plays a crucial role in managing diabetes and improving overall
health. Regular exercise not only helps control blood sugar levels but also enhances
cardiovascular fitness, aids in weight management, and promotes emotional well-
being. While traditional exercises such as walking, jogging, and cycling are well-
known for their benefits, there is a wide range of physical activities that can be
equally effective and enjoyable for individuals with diabetes.

In this blog post, we will explore physical activities such as strength training, yoga,
dancing, outdoor activities, and mindful movement, highlighting their unique
advantages and offering practical tips for incorporating them into your daily routine.

1. Getting Started with Strength Training

Strength training, also known as resistance training, involves exercises that target
the major muscle groups in the body. This form of activity is beneficial for individuals
with diabetes as it helps increase muscle mass, improve insulin sensitivity, and
enhance metabolic rate. By incorporating resistance exercises such as weightlifting,
resistance band workouts, or bodyweight exercises into your routine, you can build a
strong foundation and support better blood sugar control. We will discuss the
benefits of strength training for diabetes management and provide step-by-step
instructions for getting started.

For beginners, start with bodyweight exercises like squats, lunges, and push-ups.
Aim for two to three sessions per week, with at least one day of rest in between.
Start with one set of 10-15 repetitions for each exercise, and gradually increase as
your strength improves. If you’re unsure about how to do these exercises or if you
have physical limitations, consider working with a fitness professional who can
provide guidance and modifications.

2. Getting Started with Yoga

Yoga is a mind-body practice that combines physical postures, breathing techniques,

and meditation. It offers a holistic approach to physical activity, focusing on flexibility,
balance, strength, and relaxation. Regular practice of yoga can improve insulin
sensitivity, reduce stress levels, and promote a sense of calmness and well-being. In
this section, we will explore different types of yoga suitable for individuals with
diabetes, explain their specific benefits, and guide you through a simple yoga routine
that can be easily incorporated into your daily life.

For those new to yoga, consider starting with a beginner’s class or online video.
Look for a style that emphasizes gentle movement and relaxation, such as Hatha or
Restorative yoga. Start with shorter sessions, maybe 10-15 minutes a day, and
gradually increase the duration as your flexibility and strength improve. Remember,
yoga is not about perfection, but about practice. Listen to your body and modify
poses as needed.

3. Dancing: Moving to the Beat of Health

Dancing is a fun and versatile form of exercise that can be tailored to your interests
and fitness level. Choose a style that you enjoy – whether that’s salsa, hip-hop,
ballroom, or Zumba. Consider joining a dance class at a local community center or
follow along with online dance workout videos at home. The key is to find joy in the
movement – don’t worry about getting the steps perfect. Aim for around 20-30
minutes of dancing to start, gradually increasing the duration and intensity as your
fitness improves.

4. Outdoor Activities: Embrace the Great Outdoors

Outdoor activities can range from low-intensity exercises like walking or gardening to
more vigorous activities like hiking or kayaking. Start by identifying outdoor activities
that you enjoy and fit into your lifestyle. If you’re new to exercising, start with shorter,
less intense activities like a daily walk in the park. As your fitness improves,
gradually incorporate more challenging activities. Always remember to dress
appropriately for the weather, stay hydrated, and protect your skin from the sun.

5. Mindful Movement: Tai Chi and Qigong

Tai Chi and Qigong are gentle and low-impact exercises, making them suitable for all
fitness levels. You can find beginner Tai Chi and Qigong classes at community
centers or online. Start with short sessions, around 10-15 minutes, focusing on
coordinating the movements with your breath and cultivating a sense of mindfulness.
As your balance and flexibility improve, you can gradually extend the duration of your
practice.

Conclusion
Incorporating physical activity into your daily routine is essential for effective diabetes
management. By going beyond traditional exercises and exploring a variety of
physical activities, you can find joy, motivation, and long-term success in maintaining
an active lifestyle. Strength training, yoga, dancing, outdoor activities, and mindful
movement offer unique advantages and can be tailored to suit your preferences and
fitness level. Remember to consult with your healthcare team before starting any
new exercise regimen and listen

Yoga Asanas That Will Help With

Diabetes

1. Sun Salutations (Surya

Namaskar)
 Stand straight at the front of your mat, keep your abdomen pulled in, and join
your palms together. Inhale while raising your hands and stretch your hands
to the backside. Exhale and go forward, lengthen your spine, and slowly go all
the way down. Look down and relax your neck.
 Inhale and take your right leg back with your right knee on the floor. Ensure
that your left knee is at the 90° angle and your palms are flat on the floor.
Look straight with your head. Hold your breath from this position and take
your left leg back, and come to a plank position.
 Keep your body in one straight line. Exhale and get your knees down, get
your chest and chin down. And get your hips down slowly. Inhale and slowly
raise your upper body, and look up with your head. Then, exhale when you
lift. Get your body into the inverted V pose. Your heels and palms should be
on the floor, and then, try to lengthen your spine.
 Get your right leg forward while inhaling. Get your left leg in front of your body
and exhale. Bend down and touch your toes, then place your palms on the
floor, and stretch. Inhale, raise your hands, stretch your back, exhale, and join
your palms together.
  Repeat with the left
side.

1.

. Lying Down Body Twist (Folded leg Lumbar

stretch)
Process:
1. Lay down flat on your back, extend your arms sideways by your palms facing down.
2. Bring your left knees up at the level of your chest and bend it over the right side. Try
to bring your knee at the hip level.
3. Stay in this pose for 30 seconds and repeat with the opposite side.
. Seated-forward Bend
(Paschimottanasana)
Process:
1. Sit down and extend your legs straight.
2. Inhale and pull your hands up.
3. Bring your hands down and try to touch your toes with your hands without bending
your knees.
4. Touch your chin to your chest.
 5. Remain in the pose for 60 seconds with normal breathing.

Legs up the wall (Viparita Karani)

Process:

1. Get a towel, fold it, and sit on it alongside the wall.

2. Lay on your back and bring your legs up, and create a 90° angle while touching the
wall.
3. Relax your head, neck, throat, and chin.
4. Stretch your arms and keep your palms facing upwards.
5. Stay in this pose for 5-10 minutes.

6. Post that, slide down your legs slowly.

Bhujangasana (Upward Facing Dog

Pose)
Process:

1. Lie on your abdomen and keep your legs straight.

2. Keeping your forearms perpendicular to the floor, place your arm on the floor beside
the last ribcage.
3. Press your arms to lift your body.
4. Create pressure on your feet and firmness in your hips.
5. Look straight and hold the position for 30-40 seconds with normal breathing.

Corpse Pose (Shavasana)

Process:

1. Lay down straight, spread your feet a bit wider, and keep your arms in a rest
position.
2. Create a Y shape with your body by aligning your torso in a straight line.
3. Feel your breath, hands, legs, feet, palms, abdomen, eyes, ears, and every part
of your body.
4. Release the stress and relax.

5. Hold this position for 15-20 minutes.

DECLARATION :
I HEREBY DECLARE THAT THE PROJECT
WORK ENTITIED SUBMITTED TO
DEPARMENT OF CHEMISTRY JAWAHAR
NAVODAYA VIDHYALAYA CHHINDWARA .

NAME : NEHALIKA SINGH

CLASS : 12TH PCM

Teacher’ s sign