A Project Report

Submitted
In The Course of
Physical Education and Yoga
BBA
SEMESRTER I

Under the guidance of

Prashant Bhardwaj
SOB, GU, Gautam Budh Nagar (GBN)

Project Analyzed and Documented by:

Dheeraj Kumar Madnawat (23GSOB1010111)

School of Business
 DEFINATION OF ASANA
The Yoga Sutras of Patanjali define "asana" as "[a position that] is steady and comfortable".
Patanjali mentions the ability to sit for extended periods as one of the eight limbs of his
system. Asanas are also called yoga poses or yoga postures in English.

DIFFERENTIATE BETWEEN ASANA AND PHYSICAL

EXERCISE
ASANA
1. Focus: Asana is a term used in yoga and refers to physical postures or poses. These
postures are often practiced as part of a broader spiritual, mental, and physical discipline.
2. Intent: The primary aim of asanas is not just physical fitness but also to promote balance,
flexibility, mental clarity, and spiritual awakening.
3. Approach: Asanas are performed mindfully, often with a focus on proper breathing
techniques (pranayama) and alignment. They may be held for longer periods, allowing for
a deeper stretch or relaxation.

PHYSICAL EXERCISE
1. Focus: Physical exercise encompasses a wide range of activities focused primarily on
improving physical fitness, strength, flexibility, or endurance.
2. Intent: The primary goal of physical exercise is usually physical health improvement,
weight management, muscle building, or cardiovascular fitness.
3. Approach: Physical exercises can vary widely and include activities like jogging,
weightlifting, cycling, or various sports. They might involve repetitive movements, sets,
and repetitions to target specific muscle groups.

YOGA RELATIONSHIP WITH MENTAL HEALTH AND VALUE

EDUCATION
MENTAL HEALTH
1. Stress Reduction: Yoga involves breathing techniques, meditation, and physical postures
that help reduce stress. It activates the body’s relaxation response, reducing the
production of stress hormones like cortisol.
2. Anxiety and Depression: Regular practice of yoga has shown to alleviate symptoms of
anxiety and depression. It encourages mindfulness and self-awareness, which can help
manage these conditions.
3. Emotional Regulation: Yoga teaches techniques to regulate emotions, promoting a sense
of inner balance and stability.
4. Improved Sleep: Practicing yoga can enhance sleep quality by reducing stress and
promoting relaxation, aiding those struggling with insomnia or disrupted sleep patterns.
5. Mindfulness and Awareness: Through yoga, individuals learn to be present, fostering a
deeper connection between mind and body, which can positively impact mental well-
being.

VALUE EDUCATION
1. Self-Discipline and Commitment: Yoga teaches the value of discipline and commitment
through regular practice. Consistency and dedication are emphasized, fostering these
values in practitioners.
2. Respect and Compassion: Yoga philosophy promotes respect for oneself, others, and the
environment. Practitioners are encouraged to cultivate compassion and empathy.
3. Mindfulness and Self-Awareness: Yoga emphasizes self-awareness, introspection, and
understanding of one's actions, thoughts, and their impact. This self-reflection contributes
to personal growth and ethical development.
4. Stress Management Skills: Learning to manage stress and emotions through yoga
practice instills valuable life skills that contribute to a balanced and harmonious life.
5. Values of Non-violence and Peace: Many aspects of yoga philosophy focus on non-
violence (Ahimsa) and peace, encouraging individuals to adopt these values in their
interactions with others and the world.

YOGA RELATIONSHIP WITH PHYSICAL EDUCATION AND

SPORTS

1. Physical Education (PE): Yoga can be seen as a component of physical education due to
its emphasis on physical postures (asanas), breathing techniques (pranayama), and bodily
awareness. It promotes flexibility, strength, balance, and coordination, which are also key
objectives of physical education programs. Incorporating yoga into PE classes can offer
students an alternative form of exercise that enhances overall physical fitness.

2. Sports: In contrast to competitive sports, yoga is often perceived as a non-competitive

practice. While some forms of yoga may involve competitive elements, the primary focus
remains on self awareness, mindfulness, and inner balance rather than outperforming
others. However, certain aspects of yoga, such as concentration, focus, and flexibility, can
complement and enhance performance in various sports. Athletes often use yoga as a
form of cross-training to improve flexibility, prevent injuries, and maintain mental focus.
 DIFFERENTIATE BETWEEN PRANAYAMA AND DEEP
BREATHING

PRANAYAMA
Definition: Pranayama is a fundamental aspect of yoga that involves breath control. It
consists of various breathing techniques aimed at regulating and extending the breath for
health and spiritual benefits.
Techniques: Pranayama techniques involve specific patterns of inhalation, exhalation, and
retention of breath. These methods often include alternate nostril breathing (Nadi Shodhana),
Kapalbhati (forceful exhalation), Bhramari (humming bee breath), Ujjayi (ocean breath), and
more.
Purpose: Pranayama aims to balance the flow of prana (life force) in the body, enhance
concentration, improve mental clarity, and promote physical well-being.

Deep Breathing
Definition: Deep breathing involves the conscious and intentional act of taking slow,
deliberate breaths, often focusing on expanding the lungs fully to inhale and exhale
completely.
Technique: This practice typically focuses on diaphragmatic breathing, where one breathes
deeply by expanding the belly, allowing the diaphragm to descend and fill the lungs with
more air.
Purpose: Deep breathing aims to reduce stress, calm the mind, and promote relaxation by
activating the body's relaxation response. It can help lower blood pressure, reduce anxiety,
and increase oxygenation in the body.

SURYA NAMASKAR
Surya Namaskar is the Sanskrit name for a specific sequence of twelve yoga asana, otherwise
known as a Sun Salutation. It is one of the most widely known yoga practices, incorporated
into several different traditions such as Hatha, Vinyasa and Ashtanga. The term is derived
from two Sanskrit roots; surya, meaning "sun" and namaskar meaning "greetings" or
‘salutations’".
 PROCEDURE

 Prayer Pose (Pranamasana)

Stand in the prayer pose with your palms together.
 Raised Hands Pose (Urdhva Hastasana)
Raise both of your arms above your head and arch your back while keeping your
hands parallel to each other.
 Standing Forward Fold Pose (Uttanasana)
Bend forward and let your hands reach towards your feet while your knees remain
straight.
 Equestrian Pose - Right Leg (Ashwa Sanchalanasana)
Stretch your right leg behind you and let the knee touch the ground. Bend your left
knee with your arms on either side.
 Plank Pose (Phalakasana)
Step into a plank position where your body forms a straight line with your arms
supporting your weight.
 Salute with Eight Parts/Points (Ashtanga Namaskar)
You need to touch the ground with your hands, feet, knees, chest and chin, the
eight parts of the body.
 Cobra Pose (Bhujangasana)
Slide your upper body forward and raise your chest in the cobra pose while
allowing your back to form an arch.
 Downward Facing Dog Pose (Adho Mukha Svanasana)
Form an inverted ‘V’ with your body by lifting your hips upwards.
 Equestrian Pose - Left Leg (Ashwa Sanchalanasana)
Bring your right knee forward and push your left leg as far back as possible.
 Standing Forward Fold Pose (Uttanasana)
Bend forward and let your hands reach towards your feet while your knees remain
straight.
 Raised Hands Pose (Urdhva Hastasana)
Again, raise your arms over your head and arch your spine.
 Prayer Pose (Pranamasana)
Come back to the prayer pose that you started with.

BENIFITS

1. WARMS UP YOUR WHOLE BODY:

Sun Salutations are a great way to get your body warmed up at the beginning of a yoga

session or for any other movement practice. The combination of stretching and motion

wakes up all your major muscle groups and signals them that it’s time to work.
2. RAISES YOUR HEART RATE:

Fast-paced Sun Salutations are one of the best opportunities to raise your heart rate

while doing yoga. The trick here is to move quickly without sacrificing your alignment

and attention to detail. Include jumping forward and back for an extra cardio boost.

3. TONES MUSCLES:

Plank, Chaturanga, and the other poses of the vinyasa sequence tone your arms and abs

while the standing poses work your leg muscles. Surya Namaskar B, with its inclusion

of Warrior I and Chair Pose, is especially good for your legs.

4. IMPROVES FLEXIBILITY:

You definitely get your stretching in, with Downward Facing Dog and Uttanasana in

particular working your hamstrings and Raised Arms Pose doing the same for your

shoulders, arms, and back. Try taking a few rounds really slowly, holding each pose for

several breaths as you settle into a deeper stretch.

5. BOOSTS YOUR IMMUNE SYSTEM:

Getting your body moving and your heart working also jumpstarts your lymphatic

system, which supports your immune system and helps you stay healthy.
 CONTRAINDICATIONS

PREGNAT WOMEN:

Not advisable to be done by pregnant women as this puts pressure on the back and the

abdominal area.

HIGH BLOOD PRESSURE:

People suffering from high blood pressure should avoid this sequence. But with proper

guidance from a yoga teacher someone not elderly can begin this yoga pose slowly and

carefully.

BHUJANGASANA

In Sanskrit, the word Bhujangasana comes a combination of two words- 'bhujanga' which

translates to 'cobra' or and 'asana' meaning 'posture'. Even visually it reflects the posture of a

cobra that has its hood raised, and hence it is also known as 'Cobra Pose'.

PROCEDURE

 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.

BENEFITS

1. BENEFITS OF BHUJANGASANA FOR BELLY FAT:

A big tummy is no one’s favourite and may cost you your self-esteem. Bhujangasana is
believed to be amongst the best asanas that may help to achieve a washboard abdomen worth
envying. The benefits of this asana may uplift physical appearance and beauty as stretching
the abdominal muscles may have some effect on flattening the abdomen area.

2. BENEFITS OF BHUJANGASANA FOR BLOOD CIRCULATION:

The key is to have good blood circulation to stay energised and active. Bhujangasana mainly
may improve blood circulation. Good blood circulation helps the cells to receive sufficient
oxygen and nutrients. Moreover, improved blood circulation might also improve hormonal
balance.

3. BENEFITS OF BHUJANGASANA FOR MANAGING STRESS:

If you suffer from depression or anxiety, this may be great news! Practising Bhujangasana
may help you overcome the effects of stress. In studies, it has been found to be helpful in
combatting the symptoms of stress like headaches, fatigue and weakness. It may also have
some effect on managing depression. However, it is better to take expert advice if you have
conditions like insomnia or migraine.

4. BENEFITS OF BHUJANGASANA FOR THE SPINE:

Bhujangasana may be helpful to give your back a reasonable extension. Thus, it might help
strengthen your spine. The mechanism and steps involved in this asana are designed to stretch
your lower and upper back. However, for people with chronic back pain, it is better to consult
a doctor before trying bhujangasana.

5. OTHER BENEFITS OF BHUJANGASANA:

 It may help to stretch muscles in the chest, shoulders and abdominal area.
 It may help to soothe sciatica.
 It may help to enhance flexibility.
  It may rejuvenate the heart.
 It may elevate the mood.
 It may decrease the stiffness of the lower back.
 It may strengthen the shoulders and arms.
 It opens the chest and may help to clear the passages of the lungs.
 It may help to improve digestion.
 It may stimulate organs in the abdomen, like the kidneys.
 It may have some beneficial effect on the symptoms of asthma.

CONTRAINDICATIONS
 People who have had recent abdominal surgery must avoid this yoga pose until the
doctor advises.
 Patients suffering from ulcers or hernia should not practice this asana.
 Those having neck problems such as spondylitis must avoid this yoga pose.
 People with severe spine-related back problems should avoid this asana.
 Due to the pressure, it creates on the lower abdomen and the possibility of injury,
pregnant women should avoid this yoga pose.

HALASANA
Halasana is the Sanskrit name in which Hala means plough, whereas Asana means pose or

posture. Thus, it is referred to as the Plough Pose because the final position of the body

appears in the shape of an Indian Plough (farming tool) while performing this Asana.

PROCEDURE

 Lie down flat on your back. Keep your legs close together and your chin tucked in.
 Breathe deeply. Inhale. Lift your legs upwards till your feet point directly up - that is,
till your legs are perpendicular to your torso.
 Tuck your hands underneath yourself with your palms facing up. With your hands
under your buttocks, prepare to raise your torso.
 Lift your torso gradually till you are resting on your shoulders.
 Your arms must now be bent at the elbow. Bring your hands to your back to support
yourself. Your legs should be over your head.
 Slowly straighten your back.
 Keep your knees firm but relax your calf muscles now. Maintain the posture. You are
now in the Sarvangasana posture.
  From here, lower your legs forward so that your feet touch the floor over your head.
Now, bring your arms down flat on the floor. Breathe evenly and maintain this
posture for about 30 seconds.

BENEFITS
1. BENEFITS OF HALASANA FOR HAMSTRINGS:

If you are experiencing tightness in your hamstring muscles and experiencing lower back
pain, then you must try the Halasana pose. The regular practising of Halasana steps allows
stretching of the entire back, including the spine and hamstring. A stretching exercise like the
plough pose might help loosen your tight hamstrings, providing flexibility and mobility. It
also relaxes the ligaments and muscles in the calves and thighs region.

2. BENEFITS OF HALASANA FOR SPINE:

Halasana may enhance spine flexibility. By practising Halasana, your back gets completely
stretched, which energises, strengthen, and tone your spinal cord when the back is folded. It
may ease up the muscle tension and keep your spine young and healthy. It might also
enhance the spinal nerve functions by creating pressure on the nerve and neck region,
boosting nervous system operations.

3. BENEFITS OF HALASANA FOR STOMACH AILMENTS:

The benefits of Halasana may be associated with helping in better digestive system
functioning. It may relieve problems like bloating and dyspepsia, an upper abdominal
discomfort caused due to stomach ulcers or acid reflux (backward flow of stomach acid into
the food pipe). It may help to reduce the burning sensation, heartburn, bitter taste, etc. It may
solve the problems of constipation and digestion.

4. OTHER BENEFITS OF HALASANA:

 The practice of Halasana may be useful to regulate high blood sugar levels, like in
cases of diabetes.
 It may increase blood circulation in the body, helping to stay energetic all day.
 It may benefit people with hypertension (high blood pressure). However, try to
practise it under the supervision of a trained Yoga teacher to avoid any complications.
 It may also benefit in cases of piles.
 It may also help relieve throat-related disorders.
 It may enhance your sleep cycle, helping you to stay fresh and focused every day.
 It might help strengthen the body and heal the mind when done consistently.
 CONTRAINDICATIONS
 Those suffering from back problems or slipped disc.

 Weak or injured cervical muscles.

 Weak legs, weak hamstring muscles or calf muscles.

 Pregnant women or women during their menstruation time should avoid Halasana.

 Those with enlarged thyroid, spleen and liver should avoid this yoga poses as a lot
of pressure is put at the lower abdomen during this pose.

VAJRASANA
The term “Vajrasana” comes from the Sanskrit words “vajra” and “asana,” which
translate to “thunderbolt pose” or “diamond pose.” The yoga asana is also sometimes
referred to as “rock pose.” Vajrasana pertains to strengthening the body like a rock or
a diamond.

PROCEDURE
 Kneel down.
 Bring your knees to close together. Ensure that your feet stay a little apart.
 Sit back between your calves.
 Pull your feet as close to your buttocks as you can.
 Ensure that your back is straight.
 Stretch your arms out forward and bring your palms to cover your knees.
 At the outset, maintain the posture for 2 minutes.
 Gradually increase the duration as you continue to practise the posture.

BENEFITS

1. GOOD FOR OUR DIGESTIVE SYSTEM:

Performing vajrasana helps our digestive system in many ways. It obstructs blood flow to our
legs and thighs and increases it in our stomach area, thus improving our bowel movements
and relieving constipation.

Vajrasana also helps us to get rid of flatulence (gas) and acidity. It ensures better absorption
of nutrients by our body.
Normally any kind of exercise or yoga is not performed immediately after having meals. But
it is good to perform Vajrasana after meals since it helps indigestion.

2. RELIVES LOW BACK PAIN:

Performing Vajrasana helps to strengthen our lower back muscles, thus providing relief from
occasional pain and discomfort.

It also helps to relieve pain caused by sciatica.

3. KEEPS BLOOD SUGAR LEVELS UNDER CONTROL:

Vajrasana can also help in controlling diabetes. In fact, it is one of the asanas that reinforces
how beneficial is yoga for diabetes. It stimulates the abdominal organs like the pancreas and
liver, thereby improving the body’s ability to produce insulin in an optimal manner.
Performing Vajrasana can facilitate short-term improvements in fasting glucose levels,
making it an excellent asana for people with diabetes.

4. RELIEVES RHEUMATIC PAIN:

Performing Vajrasana helps to increase the flexibility of thigh and foot muscles and also the
muscles around our hip, knees and ankles. This helps to relieve rheumatic pain in these areas
due to stiffness.

5. STRENGTHENS PELVIC FLOOR MUSCLES:

Performing Vajrasana increases blood circulation in the pelvis and strengthens our pelvic
floor muscles.

It is thus useful for women suffering from stress urinary incontinence. It also helps to ease
out labour pains and menstrual cramps.

CONTRAINDICATIONS
 This pose should not be practiced if one is suffering from injured ligaments at the
ankles or at the knees.
 Hernia or Ulcers: Those suffering from hernia or intestinal ulcers should take medical
advice and guidance before practicing this and should perform this pose with a trained
yoga teacher.
 DHANURASANA
Dhanurasana is derived from the Sanskrit word 'Dhanush,' which means bow, whereas
Asana means pose or posture. Owing to the bow-shaped posture of the body while
performing it, it is referred to as the bow pose.

PROCEDURE
 Lie down flat on your abdomen.
 Ensure that your forehead is placed against the floor and that your legs are close
together.
 Bend your legs at the knees and bring your feet up behind you.
 Stretch your arms backward and grasp your ankles.
 Inhale. Lift your head off the ground and simultaneously lift your thighs upwards.
 Your body should be arching upwards now.
 Maintain the posture for 10 seconds at the outset.
 As you practise, you can increase the timing to about one minute.

BENEFITS

1. BENEFITS OF DHANURASANA FOR THE SPINE:

Dhanurasana may help in spine stretching. Regular performing this Asana may help properly
extend the spine, including the cervical region, thoracic and lumber spine. Dhanurasana also
exerts great pressure on the spine resulting in an adjustment of vertebral bones. It gives your
spine flexibility and elasticity and tones up the abdominal muscles. If you are suffering from
slipped disc problems and regularly practice Dhanurasana, it may help you get relief from
your problem. However, you must consult a professional doctor if you suffer from back
problems.

2. BENEFITS OF DHANURASANA FOR THE DIABITES:

Yoga has given hope to diabetic patients to remain free from medication. A study (Malhotra
et al., 2005) involving diabetic individuals showed that doing Dhanurasana for 3-7 mins may
help to manage blood sugar levels. The study result showed reduced insulin resistance and
increased insulin sensitivity. It directly affects glucose levels and also increases insulin
secretion. It was also observed that performing Dhanurasana helps to reduce body mass index
and waist fat. As Dhanurasana stimulates the liver and pancreas, it is beneficial for the
management of diabetes. Hence, performing Dhanurasana while using conventional
medicines may provide better regulation in diabetic patients.
3. OTHER BENEFITS OF DHANURASANA:

 It may help strengthen the abdominal muscles and add greater flexibility to the back.
 It may enhance the blood circulation around the muscles, organs and connective
tissues.
 It may straighten the hunched back and drooping shoulders.
 It may help to tone the arms and legs.
 It may help to stretch the neck, shoulders and chest muscles.
 It may stimulate the organs of the neck and abdomen.
 It may aid in enhancing a good body posture.
 It may be useful in managing chest ailments.
 It may relieve your kidney related dysfunctions.
 It may ease constipation, indigestion and sluggishness of the liver.
 It may work as an effective stress buster and decrease fatigue.
 It may also regulate and stimulate the adrenal and thyroid glands for maintaining the
optimal functioning of the hormones in the body.

CONTRAINDICATIONS
 Dhanurasna should not be performed by people suffering from high blood pressure,
hernia, colitis, peptic ulcer or heart ailment.
 It should also be avoided if pregnant.

TADASANA

Tadasana is the basic standing asana on which many other poses are founded. The feet
are together and the hands are at the sides of the body. The posture is entered by
standing with the feet together, grounding evenly through the feet and lifting up
through the crown of the head.

PROCEDURE

 Stand straight, keeping your feet two inches away from each other.
 Breathe in and raise your arms in front, levelling up to your shoulders.
 Lock the fingers of one hand with the other and then rotate your wrist outwards.
 Now breathe in and lift your arms above the head.
 As you lift your arms, lift your heels off the floor, balancing your body weight on
your toes.
  Hold this posture for 10 seconds to half a minute. This can be extended to however
long one is comfortable.
 Now bring your heels down.
 Breathe out and release your fingers.
 Now bring your arms down and return to the original starting position.

BENEFITS

1. BENEFITS OF TADASANA FOR DESK-JOB WORKERS:

People having a desk job partake a wrong posture for prolonged hours while working. Due to
this, the muscles get tightened or mal-aligned. Tadasana may be beneficial to people who
have sedentary desk jobs. It may enhance core strength and improve posture. It may also be
beneficial to improve the strength of weakened, curved backs.

2. BENEFITS OF TADASANA FOR SPINE:

Tadasana may help maintain a healthy spine. Regularly practising Tadasana may keep the
spine supple. It may help reduce lower back pain associated with nerve compression that
usually occurs due to deterioration of the vertebral disc. Tadasana may play a role in
correcting faulty spinal posture and decongestion of the spinal nerves.

CONTRAINDICATIONS
You should avoid practising Tadasana if you are suffering from low blood pressure,
insomnia or have a headache or migraine. One of the contraindications of Tadasana is
that holding the position for too long might lead to dizziness for some individuals.

ANULOM VILOM
Alternate nostril breathing such as Anulom Vilom is noted for its physical and mental
health benefits, including: improved patience, focus, and control. relief from stress
and anxiety. improvements to brain, respiratory, and cardiovascular health.
 PROCEDURE
● Sit in the padmasana position with your back absolutely straight.
● Close your eyes and relax your mind.
● Slowly move your right thumb over your right nostril and close it.
● Inhale slowly and keep going till you feel your lungs are full.
● Next, close your left nostril with the ring finger while you keep the right nostril closed with
your thumb.
● Hold your breath for as long as you can.
● Then, gently open your right nostril and exhale very slowly.
● Repeat this with the opposite nostril.
● Continue for 3 to 5 minutes.

BENEFITS
1. Improves the level of concentration.
2. Improves lung strength & can be utilized to treat respiratory problems such as asthma and
allergies.
3. It helps to manage stress and improve mental well-being as it has a relaxing impact on the
brain which decreases stress & enhances mental wellness.
4. Strengthens and maintains the cardiovascular system by modulating blood pressure &
nourishing the veins and nerves throughout the body. It can also help treat BP-related
conditions like heart blockages, hypertension, and diabetes.
5. Promotes better functioning of the digestive system as this breathing technique massages
and stimulates the abdominal organs and strengthens the digestive system.

CONTRAINDICATIONS
Persons with severe Cardiac problems, Pregnant women, Abdominal pain, Infected
appendicitis, liver enlargement, severe throat infection, lung disorders, abnormal nasal
growth or blockage due to cold, and children under the age of 12 years must avoid
doing anulom vilom Pranayama.