Narayana Group of Schools

A.I.S.S.C.E

ACADEMIC YEAR: 2024-25

BOARD ROLL NO.:
NAME: ADITYA MONDAL
CLASS: XII PCMC
SUBJECT: YOGA (841)
PROJECT TITLE: Concept of Ahara and yogic management
of stress
 Certificate

This is to certify that _____________________ of class XII

‘SCIENCE’ of ________________ roll
number______________ has successfully completed his Yoga
Project File. All the works related to the project was done by the
candidate. The approach towards the subject has been sincere
and scientific.

I certify that this Project File is up to my expectation and as per

the guidelines issued by CBSE.

_______________________
Examiner (PGT Yoga)

________________________
Principal
 ACKNOWLEDGEMENT

I would like to thank my Yoga Teacher Mr./Mrs./Miss

________________________ for guiding me throughout this project

work. A special acknowledgement goes to our principal

_______________________ Ma'am/Sir who gave me the golden

opportunity to do this project, which helped me conduct an

extensive research as I came to know many new things.

___________________________________

Examiner (PGT Yoga)

___________________________________

Principal
 INDEX
SL. NO. DESCRIPTION PAGE NO.

BALANCED DIET
1 -Macronutrients
-Micronutrients

2 CONCEPT OF AHARA

TYPES OF AHARA
-Sattvik
3
-Rajasic
-Tamasic

BASIS OF YOGIC DIET

4 -Pathya
-Apathya

5 BENEFITS OF YOGIC DIET

6 YOGIC MANAGEMENT OF STRESS

-Yoga nidra
-Stress-relief techniques in yoga
An individual can't exist without air, water and food. Food is fundamental need for
everybody to live. Nutrition is essential for sound life. A balanced and nutritious
diet routine is important from the onset of life for development and advancement.
With regard to younger students, it expects more significance as earlier stages, like
youth and puberty are the phases of development and improvement; the
requirement of nutrition during these phases of development is definitely more.
Balanced and nutritious eating regimen is a fundamental requirement for keeping
one healthy.

Balanced Diet:
A balanced diet contains an adequate amount of all the nutrients required by the
body to grow, remain healthy and be disease-free. In addition, a healthy, balanced
diet provides the necessary energy requirement, protects against vitamin, mineral,
and other nutritional deficiencies, and builds up immunity.

Macro-nutrients: The plant-based nutrients which are essential in large

quantities as our body cannot produce by its self. These macro-nutrients providing
energy and supports the different metabolic system, growth, and development of
the body. Macro-nutrients include fats, proteins, carbohydrates, vitamins and
minerals.
Micro-nutrients: The plant-based nutrients which are required in very
small quantities and are mainly responsible for repairing damaged cell and tissues,
prevention of infectious diseases by fighting against the disease-causing pathogens
including bacteria, virus, fungi, etc. Micro-nutrients include calcium, iron,
vitamins, iron, minerals and vitamin C.

The excessive consumption or the deficiency of both the macro and micro-
nutrients have a negative impact on the health. Therefore, it is important to have
a balanced diet which includes an equal and required quantity of both macro-
nutrients and micro-nutrients.
The Concept of Ahara:
Ahara is a Sanskrit term used in yoga philosophy to refer to the vehicle, or
support, of consciousness. It can be thought of as everything in a being which is
not the intrinsic or higher nature of that being. It encompasses all the elements of a
yogi that creates the illusion that they are distinct and separate from universal
Consciousness.

In Vedanta philosophy, ahara means "container" because it refers to the sheaths,

or koshas, in which consciousness is carried and manifest. Thus, ahara includes the
physical body; the subtle bodies, such as the emotional and mental bodies; the
subconscious mind; the ego; and samskaras from past lives.
Types of Ahara:
Shrimadbhagvadgita classifies three types of Yogic Diet which are:

1) Sattvic Diet:
A sattvic diet includes foods that are light and healthy. In Ayurvedic practice,
sattvic foods are thought to increase energy, happiness, calmness, and mental
clarity. In practice, that means eating things that are vegetarian, nutritious, fresh,
and tasty.
The purifying and calming effects of sattvic meals are well-documented. Sattvic
fare is always prepared just before consumption, and it is always fresh, simple,
juicy, easily digestible, nutritious, smooth, sweet, and delicious. Sattvic is food that
has been cooked and consumed within three to four hours. Sattvic food is defined
as that which is eaten in its natural state, without being altered in any way, and
which leaves the eater feeling peaceful and healthy. It’s not only vegetarian but
also a very basic diet plan that relies on natural ingredients. Increases mental
vitality maintains emotional steadiness and facilitates clearer thought processes.
Sattvic fare is excellent for maintaining mental and physical well-being. It’s
possible to eat a Sattvic diet by consuming foods like vegetables and fruits like
tomatoes, parwal, luffa, bitter gourd, and leafy greens, as well as cow's milk, ghee,
and ripe fresh fruits. Turmeric, ginger, cardamom, coriander, fennel, and cinnamon
are all sattvic, and they're all used frequently in cooking. Naturally sourced oils and
spices can also be considered sattvic. Milk, curds, lassis, green vegetables,
almonds, honey, butter, cream, paneer, etc. are all considered sattvic.

2) Rajasic Diet:
Rajasic cuisine is known to invigorate both the body and the psyche.
Hyperactivity, restlessness, anger, irritability, and inability to sleep have all been
linked to eating too much of these foods. Rajasic qualities include an aversion to
anything overly pleasant. The quality of Rajasic food is that it is cooked quickly
and is nutritious. The food which gives energy and excitement to the person comes
under the category of Rajasic food. Rajasic cuisine is characterized by extremes of
flavor either sour, hot, sweet, or dry. Rajasic cuisine is prepared with a lot of fat
such as oil or ghee, it is very stimulating, and eating it can make a person sensual
and passionate, but it can also lead to stress and several ailments. Rajasic diet is
also fresh but heavy. Meat, fish, eggs, unsprouted grains and pulses, spicy spices
like chili-asafetida, garlic, onions, and spicy vegetables are all examples of non-
vegetarian cuisine. A rajasic diet is helpful for persons who value measured
aggression in their daily lives, such as those who serve in the military, run
businesses, or compete in politics and sports.
In general, rajasic cuisine is characterized by strong, astringent flavors including
bitterness, sourness, saltiness, pungentness, tanginess, and dryness. Rajasic cuisine
consists primarily of fried items such as poori, papad, bijori, as well as strong-
tasting spices, sweets, curd, brinjal, carrot-radish, urad, lemon, lentils, tea-coffee,
and pan. Spicy foods, onions, garlic, tea, coffee, and fried foods are a few more
examples.

3) Tamasic Diet:
A tamasic diet consists of foods that cause mental lethargy, muddled thinking, and
a loss of orientation. This includes foods that have gone bad or been reheated, are
too greasy or heavy, or contain artificial preservatives. According to ancient Indian
texts, tamasic food is described as being tasteless, containing traces of untouchable
things, and should be cooked no later than three hours before consumption.
Tamasic food is considered insignificant in Hindu rites. These are examples of
foods that are detrimental to human health and cognition. Tamasic food brings man
to the brink of death and ultimately leads to his demise. Tamasic foods include
things like meat, fish, garlic, onions, eggs, wine, intoxicants, leftovers, mushrooms,
green onions, tobacco, etc. There is a common belief that meals like meat, fish,
wine, garlic, onions, and tobacco are tamasic. Tamasic foods are those that have
lost their vitality, have been overcooked, have been stewed, or have been processed
in some way, such as pastries, pizza, burgers, bread, chocolate, soft drinks,
tandoori roti, roomali roti, naan, bakery products, tobacco, alcohol, canned and
frozen food, excessive tea-coffee, cake, eggs, all fried foods including jams,
ketchup, noodles, chips, pickles. The tamasic diet consists primarily of extremely
fried, salty, and spicy foods. Non-vegetarian diets, stale food, and an
overabundance of fats, oils, and sugars are also tamasic.

Basis of yogic Diet:

Various yogic scriptures identify food items to be as Pathya (wholesome) and

Apathya (unwholesome) food and forms basis of Yogic diet. They are discussed
below:

Pathya(wholesome food): The most helpful food for the yogi are:
acceptable grains, wheat, rice, grain, milk, ghee, sugar sweets (solidified sugar),
dry ginger, natural product (types of cucumber), five vegetables and such pulses,
and pure water. The yogi should take nourishing and sweet food mixed with, milk
and ghee; it ought to sustain the dhatus (basic body constituents) and be satisfying
and suitable.

Apathya(unwholesome food): The foods which are restricted (for the

yogi) are: those which are, sour, bitter, salty, heating, green vegetables (other than
those ordained), oil, sesame and mustard, alcohol, fish, flesh foods, curds,
buttermilk, oil cakes and garlic. Undesirable eating routine ought not to be taken,
what is warmed subsequent to getting cold, which is dry (without common oil),
which is too much salty or acidic, has too much (blended) vegetables.

Importance of pathya-apathya in yogic life:

In Ayurveda both the body and disease are considered to be food dependent -
Ahara Sambhavam Vastuh Rogaschahara Sambhavah. Ahara is given the first
place among three Upastambha which are the most essential for living. In
Yuktivyapashraya Chikitsa, only medicine and food are planned. These medicinal
Ahara and Vihara are called Upashaya and opposite is Anupashaya. Principle of
Pathya-Apathya is similar to Upshay-Anupshay. To advocate importance of
Pathya, Acharyas have mentioned specific Pathya and Apathyas in accordance to
disease. This conceptual study is an attempt to throw light on the importance of
Pathya-Apathya in disease as well as normal life. The concept of Pathya and
Apathya is important in the treatment of every disease as well as for prevention or
for maintaining a healthy life.

Benefits of Yogic Diet:

1. Improves mood and increase energy: Yogic diet focuses on the
spirituality of the body including toga in daily routine along with this
healthy diet can have very significant improvement in mental state of
person. It makes person calmer and stress free. It also has positive
impacts on both physical and spiritual energy.
2. Aids Weight Loss: Yogic diet include fresh fruits, vegetables and grains,
it leads to a healthy diet pattern and helpful in the controlling for longer
as this food stays in the body for a while and all the food items included
are nutrient dense this results in weight loss.

3. Boosts metabolism: This diet include lots of raw food body spends more
calories in digestion of food, healthy food items can helps in improving
metabolism.

4. Removal of Toxins: Body removes toxins on a daily basis in the form of

urine, sweat and faeces. It brings a lot of improvement in the body. Fruits
like lemon and berries are helpful in the detoxification.

5. Improves Digestion: Fruits and wholegrains are rich in fiber this yogic
diet improves gut health. Green leafy vegetables, fruits and grains
increase the bulk in the stools, it helps in the improvement of bowel
movements hence yogic diet is helpful in the improving digestion.

.
Yogic Management of Stress

Stress is not something which we can totally wipe out, but through
proper techniques, we can progressively manage and peacefully live
with it. So let’s see how we can manage stress through various
techniques. Yoga and meditation is one of the best technique for
managing stress. Bringing yoga and meditation to our daily life eases
our mind and soul and make us free from all our trauma and anxiety.
Everyday practice of yoga therapy helps to release endorphins – happy
hormones from the body thereby which gives a symptomatic relief. Let’s
see how we can manage stress through yogic management.

Below are some of the benefits of yogic Management:

 Relaxation to mind and body
 Relaxation to muscles and joints
 Increase blood circulation
 Improves metabolism
 Improves sleep
 Promotes self-esteem and self confidence
Yoga Nidra
Yoga nidra defines as yogic sleep. It is a state of consciousness from waking and
sleeping which is induced by a guided meditation. It is powerful meditation
technique which can be well maintained and practiced under a expert guidance. It
is practiced to get higher level of consciousness. It can be done from children to
senior citizen. Yoga nidra offers a space to explore what you need in the moment,
as well as an opportunity to work on releasing long-held emotions.
Yoga Nidra place a very important role for stress management. They can reduce
the impact of exaggerated stress responses and thereby reduce anxiety and stress. It
includes 8 steps. Should do under expert guidance.
Benefits of yoga nidra
 Improves self-esteem and self confidence
 Relaxation to mind and body
 Lifestyle modification
 Improves sleep

Stress-Relief Techniques Involved in Yoga

Yoga has its own ways and techniques for managing physical well-
being. It include
1.Relaxation techniques
2.Asanas (postures).
3. Pranayama
1. Relaxation techniques
Relaxation techniques are procedure or techniques which helps one to relax
mentally and physically.

Benefits of relaxation techniques:

 Lowers blood pressure
 Promotes good sleep
 Reduces stress, anger and frustration
 Facilitates a soothing effect
Relaxation techniques include:
 Deep relaxation techniques
 Quick relaxation technique
 Instant relaxation technique
Deep relaxation techniques: It’s a 45 mins to 1 hr. practice by relaxing the entire
muscles and joints. It is practiced by lying down at savasana. Should do under
expert guidance
Quick relaxation technique: It’s a 15 mins to 30 mins relaxation technique.
Relaxation of the whole body in 15 mins. Should do under expert guidance.

Instant relaxation technique: It’s a 5 mins practice. Relaxation done in 5 mins

which is said to be instant relaxation technique. Should do under expert guidance.
2. Asanas/ postures
Asana is defined as steady and comfortable postures.

Benefits of asanas in stress management:

 Promotes good sleep
 Improves blood circulation
 Reduces stress and anxiety
 Helps in lowering blood pressure

Asanas include:
Savasana:
Savasana otherwise called as corpse pose which is a relaxative asana helps in
relaxation at the end of sessions.
Benefits of savasana for stress management:
 Calms central nervous system, aiding the digestive and immune systems.
 Calms the mind and reduces stress.
 Reduces headache, fatigue and anxiety.
 Helps lower blood pressure.

Sukhasana:
Sukhasana or simple yogic pose helps in relaxation and meditative pose.
Benefits of sukhasana for stress management:
 Being a meditative pose sukhasana helps in relaxation of body and mind
 Builds physical and mental balance
 Helps in reducing stress and anxiety
 Improves blood circulation

Balasana:
Balasana otherwise called as child relaxative pose.
Benefits of Balasana for stress management:
 Calms the brain and helps relieve stress and fatigue.
 Relieves back and neck pain
 Promotes soothing effect to the body.
Makrasana:
Makrasana is otherwise called as crocodile pose which is the relaxative pose at the
end of each session.
Benefits of makarasna for stress management:
 Reduces anger and tension
 Calms the body and mind
 Rejuvenate the whole body and mind
 Improves sleep

3. Pranayama
Pranayama is defined as prana means breath ayama means to control. Controlling
of breath is pranayama.
 Nadishuddhi paranayam
 Seetkari
 Brahmari
 Hand in and out stretching exercise
 Hand up and down stretching exercise