Standard format for Preparation of Research Project

For

BACHELOR OF ARTS

Department of ARTS
D.A-V. College, Civil Lines
Kanpur Affiliated to C.S.J.M.
University, Kanpur
 TITLE OF THE RESEARCH PROJECT

(Front Page)
Research Project submitted to the
Department of Arts
D.A-V. College, C.S.J.M. University, Kanpur
For the partial fulfillment for the award of the degree of

By

Name of the Student:-Mohd Umair

University Roll No :-21181024711

Under the Supervision of

Name of Supervisor

Department of Commerce
D.A-V. College, Civil Lines Kanpur
Affiliated to C.S.J.M. University, Kanpur
For the Year- 2022-2023
CERTIFICATE

This is to certify that the work contained in the research project entitled “Title of the research
project”, submitted by MOHD UMAIR (University Roll No:- 21181024711 for the award of
the degree of Bachelor of Arts to the , D.A-V. College, C.S.J.M. University, Kanpur, is a
record of bonafide research works carried out by him/her under my direct supervision and
guidance.

I considered that the research project has reached the standards and fulfilling the requirements
of the rules and regulations relating to the nature of the degree. The contents embodied in the
research project have not been submitted for the award of any other degree or diploma in this
or
any other university.

Signature of Supervisor

Bachelor of Arts

D.A-V, College

Kanpur
 Introduction

om saha navavatusaha nau bhunaktusaha virya karvav-haite-jasvi

nava dhitam-astu ma vidviṣav-haiom santiḥ santiḥ santiḥ
om paramatma, protectand bless us.give us strength to come to the
end of the path,to eternal knowledge,help us so that we do not turn
against one another,and eternally united continue on the path
together.om peace peace peace -swami maheshwarananda
yoga is a traditional method of meditation developed bythe saints of
ancient india. they practiced yoga as aneffective method of
controlling their mind and bodilyactivities. yoga in daily life is a
system of practiceconsisting of eight levels of development in the
areas of physical, mental, social and spiritual health.when the body is
physically healthy, the mind is clear,focused and stress is under
control. this gives the spaceto connect with loved ones and maintain
socially healthyrelationships. when you are healthy you are in touch
withyour inner self, with others and your surroundings on amuch
deeper level, which adds to your spiritual health.
yoga increases the flexibility of the spine, improves
body’s physical condition and heightened awareness to
the importance of relaxation. it has been emphasized thateach exercise
be practiced slowly, coordinatingmovement with the breath, pausing
motionless in each position and always with full concentration.yoga
teaches you to focus on breathing while you holdthe poses. this
attention to breath is calming it dissolvesstress and anxiety. yoga can
help cure insomnia, asregular yoga practice leads to better and deeper
sleep.yoga can help fight fatigue and maintain your energythroughout
the day. yoga is an effective treatment for avariety of autoimmune
diseases because it can reduce thesymptoms these diseases often
cause, such as stiffness,malaise, fatigue, and weakness. even children
can benefitfrom yoga. those with attention deficit disorder
andhyperactivity can learn to relax and get control by usingyoga
breathing and yoga asana. yoga has been used tohelp heal victims of
torture or other trauma. because yogais a form of meditation, it results
in a sense of inner peaceand purpose, which has far-reaching health
benefits.
 peace of mind, consiousness and soul

to live in harmony with oneself and theenvironment is the wish of

every human. however,in modern times greater physical and
emotionaldemands are constantly placed upon many areas oflife. the
result: more and more people suffer
from physical and mental tension such as stress, anxiety,insomnia,
and there is an imbalance in physicalactivity and proper exercise.this
why of methods and techniques for theattainment and improvement of
health, as well as physical, mental and spiritual harmonies, are of
greatimportance, and it is exactly in this respect that
“yoga in daily life” comprehensively offers an aidto help one’s self.
throughout the many years that i
have been active in western countries, i
have become familiar with the modern lifestyle and the physical and p
sychological problems faced by the people of today. the knowledge an
d experience i
gained led me to develop the system of “yoga in
daily life”. it is systema
tic and graduated,integrating all areas of life and offering
somethingvaluable for each phase of life. regardless of age
or physical constitution, this system opens the classical path of yoga t
o all. in developing this system toaccommodate the needs of
today’s people, much
consideration was given to the conditions withinmodern society,
without losing the originality andeffect of the ancient teachings.
the word “yoga” originates from sanskrit andmeans “to join, to unite”.
yoga exercises have a
holistic effect and bring body, mind, consciousnessand soul into
balance. in this way yoga assists us incoping with everyday demands,
problems andworries. yoga helps to develop a greaterunderstanding of
our self, the purpose of life and ourrelationship to god. on the spiritual
path, yogaleads us to supreme knowledge and eternal bliss inthe union
of the individual self with the universalself. yoga is that supreme,
cosmic principle. it is thelight of life, the universal creative
consciousness thatis always awake and never sleeps; that always
was,always is, and always will be.
Many thousands of years ago in India, Rishis (wisemen and saints)
explored nature and the cosmos intheir meditations. They discovered
the laws of thematerial and spiritual realms and gained an insightinto
the connections within the universe. Theyinvestigated the cosmic
laws, the laws of nature andthe elements, life on earth and the powers
andenergies at work in the universe - both in theexternal world as well
as on a spiritual level. Theunity of matter and energy, the origin of the
universeand the effects of the elementary powers have beendescribed
and explained in the Vedas. Much of thisknowledge has been
rediscovered and confirmed bymodern science.These are experiences
and insights a far-reachingand comprehensive system known as
Yogaoriginated and gave us valuable, practicalinstructions for the
body, breath, concentration,relaxation and meditation. The practices
that this book offers have therefore already proventhemselves over
thousands of years and have beenfound to be helpful by millions of
people.
The system “Yoga in Daily Life” is taught
worldwide in Yoga Centers, Adult Education
Centers, Health Institutions, Fitness and SportsClubs, Rehabilitation
Centers and Health Resorts.It is suitable for all age groups - it requires
no“acrobatic” skills and also provides the unfit, as well
as handicapped, ill and convalescent people,
the possibility of practicing Yoga. The name itself
indicates that Yoga can be and should be used “inDaily Life”.
The exercise levels were worked out in consultationwith doctors and
physiotherapists and can thereforewith observation of the stated rules
and precautions be practiced independently at home by anyone.
“Yoga in Daily Life” is a holistic system, which
means it takes into consideration not only
the physical, but also the mental and spiritual aspects.PositiveThinkin
g, perseverance, discipline, orientationtowards the supreme, prayer as
well as kindness andunderstanding form the way to Self-Knowledge
andSelf-Realization.
Main Goals of " Yoga In Daily Life" are:

• Physical Health
• Mental Health
• Social Health
• Spiritual Health

Self- Realization or realization of the Divinewithin us these goals

are attained by: o Love and help for all living beingso Respect for
life, protection of nature and the environmento A peaceful state of
mindo Full vegetarian dieto Pure thoughts and positive lifestyleo
Physical, mental and spiritual practiceso Tolerance for all nations,
cultures and religions
 Physical Health

The health of the body is of fundamental importance in life. As

theSwiss-
born Physician, Paracelsus, very correctly said, “Health isn'teverythin
g, but without health everything is nothing”. To pr
eserve andrestore health there are physical exercises (Asanas), breath
exercises(Pranayama) and relaxation techniques.
Within “Yoga in Daily Life” the classic Asanas and Pranayamas are
divided into an eight-
level system, beginning with “SarvaHitaAsanas”

(meaning, “Exercises that are good for everyone”). Seven other parts
follow this preparatory level and lead progressively through the
practiceof Asanas and Pranayamas. Several special programs have
been
developed from the basic exercises: “Yoga for Back Pain”, “Yoga
forJoints”, “Yoga for Seniors”, “Yoga for Managers” and “Yoga
forChildren”. To maintain good health, other valuable exercises
within“Yoga in Daily Life” are the purification techniques of Hatha
Yoga.
These involve DeepRelaxation (Yoga Nidra), Concentration Exercises
(e.g. Trataka) as wellas Mudras and Bandhas (special Yoga
techniques).An even greater factor in the maintenance of good health
is the food weeat. What we eat influences both our body and psyche -
our habits andqualities. In short, the food we eat has an effect upon
our whole being.Food is the source of our physical energy and
vitality. Balanced andhealthy foods include: grains, vegetables,
pulses, fruit, nuts, milk andmilk products, as well as honey, sprouts,
salads, seeds, herbs and spices -either raw or freshly cooked. Foods to
be avoided are old, reheated ordenatured foods, meat (including all
meat products and fish) and eggs. Itis also best to avoid alcohol,
nicotine and drugs as these rapidly destroyour health.
 Mental Health
In general, we are led through life by the mind and senses, ratherthan
having these under our control. However, to gain control ofthe mind,
we must first place it under inner analysis and purifyit. Negative
thoughts and fears create an imbalance in ournervous system and
through this our physical function. This isthe cause of many illnesses
and sorrows. Clarity of thought,inner Freedom, contentment and a
healthy self-confidence arethe basis for mental wellbeing. That is why
we strive togradually overcome our negative qualities and thoughts
and aimto develop positive thoughts and behavior.
“Yoga in Daily Life” offers numerous methods to attain mental
wellbeing: Mantra practice, the observance of ethical principles,the
keeping of good company and the study of inspiring texts
to purify and free the mind. An important tool in self
investigationand self-
knowledge is the technique of “Self-Inquiry Meditation”, a step
-by-step meditation technique of Self-Analysis. In this meditation
practice we come into contact withour subconscious, the source of our
desires,
complexes, behavioral patterns and prejudices. The practice guides us
to become acquainted with our own nature - as we are and why weare
so - and then beyond self-acceptance to Self-Realization.This
technique enables us to overcome negative qualities andhabits and
helps us to better manage life’s problems.
 Asanas

The term asana means sitting in a particular posture,which is

comfortable and which could be maintainedsteadily for long time
Asanagives stability and comfort, both at physical andmental
level.There may be variations in the techniques of some of theasanas
depending upon the following yoga institutions.
Asanamay broadly be classified into three categories:

(a) Cultural or Corrective

asana
(b) Meditative asana
(c) Relaxative asana Tadasana

(Palm Tree Posture)Tada

in Sanskrit means 'palm tree'. Thisis called
Tadasana because in thisasana
the student stands straight like a palmtree. Hence, it has been named
Tadasana Let us perform
Tadasana
By Following Thesteps Given Below:

1. Stand erect, feet together, hands by the side ofthe thighs. Keep the
back straight and gaze infront.
2. Stretch the arms upward, keep them straightand parallel with each
other in vertical position,with the palms facing inward.
3. Slowly raise the heels as much as you can andstand on toes. Stretch
body up as much as possible. Maintain the position for 5-10 seconds.
4. To come back, bring the heels on the floorfirst. Slowly bring down
the hands by the side ofthe thighs and relax.
Kati
in Sanskrit means 'waist' and
chakra
means'wheel'. In this
asana,
the waist is moved towardsright side and left side. The
movements of the waistalong with arms look like a wheel.
Hence, it is called
Katichakrasana
.
Let us perform
Katichakrasana
by following thesteps given below:
1. Stand erect on the ground with feet 12 inchesapart.
2. Now, keep the arms out-stretched in front of
the body with palms facing each other at the shoulderlevel.
3. While inhaling, swing the arms slowly towardsright side of
your body.
4. Twist your body from the waist to the right andtake your
arms back as far as possible.
5. While swinging towards right side, keep the rightarm
straight and left arm bent.6. Repeat the practice twisting
toward left side aswell.
 Simhasana
(Lion Posture)
In Sanskrit
Simha
means 'lion'. In this
asana
, theface with open mouth and tongue stretched outtowards the chin
resembles the fierce look of a lion,hence, it is called
Simhasana
.
Let us perform
Simhasana
by following the stepsgiven below:
1. Sit in
Vajrasana
with palms on the respectiveknees.
2. Keep the knees apart.
3. Place both the heels upwards under perineum.
4. Place both the palms on the respective kneeswidely spreading out
the fingers.
5. Lean forward and place the palms on the floor between the knees.
6. Open the mouth and stretch out the tongue asmuch as possible and
gaze at
bhrumadhya
(centre ofeyebrows).
7. Release the
bhrumadhya dristi
and relax
youreyes.
8. Come to
Vajrasana
by placing the palms on therespective knees and relax.
 Simhasana
(Lion Posture)
Manduka, a Sanskrit word means 'frog'. In this asana, the final
posture resembles the shape of afrog. Hence, it is named
Mandukasana
.
Let us perform
Mandukasana
by following the steps given below:

1. Sit in
Vajrasana.
2. Make the fists with thumbs inside and put themnear navel and press
the navel area.
3. Exhale slowly, lean forward from the waist, lowerthe chest, so that
it rests on the thighs.
4. Keep the head and neck raised and gaze in front.
5. Maintain the position comfortably for 5-10seconds.
6. To release the posture, come back to the sitting position by raising
the trunk; remove your fists fromthe navel area and sit in
Vajrasana
Uttana-mandukasana
(Stretched up Frog Posture)

Uttana
means 'upright' or 'stretched up' and
manduka
means 'frog'. In final position of this
asana
, the bodylooks like a stretched up or upright frog, hence, it iscalled
Uttanamandukasana
.
Let us perform
Uatna-manduaksana
by followingthe steps given below:

1. Sit in
Vajrasana
.2. Keep both the knees wide apart to such an extentthat toes of both
the feet touch each other. The head,neck and trunk are kept erect. The
eyes are eitherclosed or kept open.
3. Raise the arms above the head, fold them and takethem behind.
4. Place the right palm below left shoulder and left palm below right
shoulder.
5. Maintain this position comfortably for 5-10seconds.6. To come
back, remove the arms one by one, bringthe knees together and come
to Vajrasana

Kukkutasana
(Cockerel Posture)
This is called
Kukkutasana asana
imitatesthe posture of a cock. This is a balancing posture,therefore, it
should be practiced with caution. Beforetaking up this practice, one
must have sufficient practiceof
Padmasana
.
Let us perform
Kukkutasana
by following the stepsgiven below:
1. Sit in
Padmasana
. Keep your hand on side2. Now insert the arms between calves and
thighs until the palms reach the floor. 3. Inhaling, lift the body up
as high as possible in the air.Support and balance the body on the
hands. Keep theneck and head straight.
4. Maintain the position with normal breath comfortablyfor 5-10
seconds.
5. To release the posture, exhaling lower the body
and bring it to the floor. Take the inserted arms out and sit in
Padmasana.
 Akarna Dhanurasana
(Bowand Arrow Posture)

Akarna means 'ear' and Dhanur means 'bow'. In this asana , the posture
resembles like a 'bow'. In this posture,hand is pulled up to ear like
pulling a bow and arrow.Hence, this is called Akarna Dhanurasana.

Let us perform
Akarna Dhanurasana
by following thesteps given below:
1. Sit and stretch out both the legs in front. Keep both thearms by the
side of the body. Palms should be resting onthe ground, fingers
together pointing forward.
2. Catch hold of the right big toe by the hook of the indexfinger and
thumb of the left hand.
3. Make the hook with the help of index finger and thumbof right
hand. Clasp the big toe of the left leg.
4. Bend the right leg at knee. Pull the feet by the toe, so asit reaches
up to the left ear.
5. Maintain the position for 5 to 10 seconds.
6. To come back, lower the right foot, release the handand keep it by
the side. Now bring the left leg on thefloor. Release the right hand and
keep it by the side of the body.