Yoga is a traditional method of meditation developed by

the saints of ancient India. They practiced yoga as an

effective method of controlling their mind and bodily
activities. Yoga in Daily Life is a system of practice
consisting 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 space
to connect with loved ones and maintain socially healthy
relationships. When you are healthy you are in touch with
your inner Self, with others and your surroundings on a
much 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 that
each exercise be practiced slowly, coordinating
movement with the breath, pausing motionless in each
position and always with full concentration.
Yoga teaches you to focus on breathing while you hold
the poses. This attention to breath is calming it dissolves
stress and anxiety. Yoga can help cure Insomnia, as
regular yoga practice leads to better and deeper sleep.
Yoga can help fight fatigue and maintain your energy
throughout the day. Yoga is an effective treatment for a
variety of autoimmune diseases because it can reduce the
symptoms these diseases often cause, such as stiffness,
malaise, fatigue, and weakness. Even children can benefit
from yoga. Those with attention deficit disorder and
hyperactivity can learn to relax and get control by using
yoga breathing and yoga asana. Yoga has been used to
help heal victims of torture or other trauma. Because yoga
is a form of meditation, it results in a sense of inner peace
and purpose, which has far-reaching health benefits.
To live in harmony with oneself and the
environment is the wish of every human. However,
in modern times greater physical and emotional
demands are constantly placed upon many areas of
life. The result: more and more people suffer from
physical and mental tension such as stress, anxiety,
insomnia, and there is an imbalance in physical
activity and proper exercise.
This why of methods and techniques for the
attainment and improvement of health, as well as
physical, mental and spiritual harmonies, are of great
importance, and it is exactly in this respect that
“Yoga in Daily Life” comprehensively offers an aid
to 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 psychological problems faced by the
people of today. The knowledge and experience I
gained led me to develop the system of “Yoga in
Daily Life”. It is systematic and graduated,
integrating all areas of life and offering something
valuable for each phase of life. Regardless of age or
physical constitution, this system opens the classical
path of Yoga to all. In developing this system to
accommodate the needs of today’s people, much
consideration was given to the conditions within
modern society, without losing the originality and
effect of the ancient teachings.
The word “Yoga” originates from Sanskrit and
means “to join, to unite”. Yoga exercises have a
holistic effect and bring body, mind, consciousness
and soul into balance. In this way Yoga assists us in
coping with everyday demands, problems and
worries. Yoga helps to develop a greater
understanding of our self, the purpose of life and our
relationship to God. On the spiritual path, Yoga
leads us to supreme knowledge and eternal bliss in
the union of the individual Self with the universal
Self. Yoga is that supreme, cosmic principle. It is the
light of life, the universal creative consciousness that
is always awake and never sleeps; that always was,
always is, and always will be.
Many thousands of years ago in India, Rishis (wise
men and saints) explored nature and the cosmos in
their meditations. They discovered the laws of the
material and spiritual realms and gained an insight
into the connections within the universe. They
investigated the cosmic laws, the laws of nature and
the elements, life on earth and the powers and
energies at work in the universe - both in the
external world as well as on a spiritual level. The
unity of matter and energy, the origin of the universe
and the effects of the elementary powers have been
described and explained in the Vedas. Much of this
knowledge has been rediscovered and confirmed by
modern science.
These are experiences and insights a far-reaching
and comprehensive system known as Yoga
originated and gave us valuable, practical
instructions for the body, breath, concentration,
relaxation and meditation. The practices that this
book offers have therefore already proven
themselves over thousands of years and have been
found 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 Sports
Clubs, 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 “in
Daily Life”.
The exercise levels were worked out in consultation
with doctors and physiotherapists and can therefore
with 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.
Positive
Thinking, perseverance, discipline, orientation
towards the supreme, prayer as well as kindness and
understanding form the way to Self-Knowledge and
Self-Realization.
• Physical Health
• Mental Health
• Social Health
• Spiritual Health
• Self- Realization or realization of the
Divine within us these goals are attained by:
o Love and help for all living beings
o Respect for life, protection of nature and the environment
o A peaceful state of mind
o Full vegetarian diet
o Pure thoughts and positive lifestyle
o Physical, mental and spiritual practices
o Tolerance for all nations, cultures and religions
The health of the body is of fundamental importance in life. As the
Swiss-born Physician, Paracelsus, very correctly said, “Health isn't
everything, but without health everything is nothing”. To preserve and
restore 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 practice
of Asanas and Pranayamas. Several special programs have been
developed from the basic exercises: “Yoga for Back Pain”, “Yoga for
Joints”, “Yoga for Seniors”, “Yoga for Managers” and “Yoga for
Children”. To maintain good health, other valuable exercises within
“Yoga in Daily Life” are the purification techniques of Hatha Yoga.
These involve Deep
Relaxation (Yoga Nidra), Concentration Exercises (e.g. Trataka) as well
as Mudras and Bandhas (special Yoga techniques).
An even greater factor in the maintenance of good health is the food we
eat. What we eat influences both our body and psyche - our habits and
qualities. In short, the food we eat has an effect upon our whole being.
Food is the source of our physical energy and vitality. Balanced and
healthy foods include: grains, vegetables, pulses, fruit, nuts, milk and
milk products, as well as honey, sprouts, salads, seeds, herbs and spices -
either raw or freshly cooked. Foods to be avoided are old, reheated or
denatured foods, meat (including all meat products and fish) and eggs. It
is also best to avoid alcohol, nicotine and drugs as these rapidly destroy
our health.
In general, we are led through life by the mind and senses, rather
than having these under our control. However, to gain control of
the mind, we must first place it under inner analysis and purify
it. Negative thoughts and fears create an imbalance in our
nervous system and through this our physical function. This is
the cause of many illnesses and sorrows. Clarity of thought,
inner Freedom, contentment and a healthy self-confidence are
the basis for mental wellbeing. That is why we strive to
gradually overcome our negative qualities and thoughts and aim
to 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-investigation
and 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 with
our 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 we
are so - and then beyond self-acceptance to Self-Realization.
This technique enables us to overcome negative qualities and
habits and helps us to better manage life’s problems.
The term asana means sitting in a particular posture,
which is comfortable and which could be maintained
steadily for long time.
Asana gives stability and comfort, both at physical and
mental level.
There may be variations in the techniques of some of the
asanas depending upon the following yoga institutions.
Asana may 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'. This
is called Tadasana because in this asana
the student stands straight like a palm
tree. Hence, it has been named Tadasana.
Let us perform Tadasana by following the
steps given below:
1. Stand erect, feet together, hands by the side of
the thighs. Keep the back straight and gaze in
front.
2. Stretch the arms upward, keep them straight
and parallel with each other in vertical position,
with the palms facing inward.
3. Slowly raise the heels as much as you can and
stand 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 floor
first. Slowly bring down the hands by the side of
the thighs and relax.
Katichakrasana (Lumber
Twist Posture)
Kati in Sanskrit means 'waist' and chakra means
'wheel'. In this asana, the waist is moved towards
right side and left side. The movements of the waist
along with arms look like a wheel. Hence, it is called
Katichakrasana.
Let us perform Katichakrasana by following the
steps given below:
1. Stand erect on the ground with feet 12 inches
apart.
2. Now, keep the arms out-stretched in front of the
body with palms facing each other at the shoulder
level.
3. While inhaling, swing the arms slowly towards
right side of your body.
4. Twist your body from the waist to the right and
take your arms back as far as possible.
5. While swinging towards right side, keep the right
arm straight and left arm bent.
6. Repeat the practice twisting toward left side as
well.
Simhasana (Lion Posture)
In Sanskrit Simha means 'lion'. In this asana, the
face with open mouth and tongue stretched out
towards the chin resembles the fierce look of a lion,
hence, it is called Simhasana.
Let us perform Simhasana by following the steps
given below:
1. Sit in Vajrasana with palms on the respective
knees.
2. Keep the knees apart.
3. Place both the heels upwards under perineum.
4. Place both the palms on the respective knees
widely 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 as
much as possible and gaze at bhrumadhya (centre of
eyebrows).
7. Release the bhrumadhya dristi and relax your
eyes.
8. Come to Vajrasana by placing the palms on the
respective knees and relax.

Mandukasana (Frog Posture)

Manduka, a Sanskrit word means 'frog'. In this
asana, the final posture resembles the shape of a
frog. 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 them
near navel and press the navel area.
3. Exhale slowly, lean forward from the waist, lower
the 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 5-10
seconds.
6. To release the posture, come back to the sitting
position by raising the trunk; remove your fists from
the 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 body
looks like a stretched up or upright frog, hence, it is
called Uttanamandukasana.
Let us perform Uttana-mandukasana by following
the steps given below:
1. Sit in Vajrasana.
2. Keep both the knees wide apart to such an extent
that toes of both the feet touch each other. The head,
neck and trunk are kept erect. The eyes are either
closed or kept open.
3. Raise the arms above the head, fold them and take
them behind.
4. Place the right palm below left shoulder and left
palm below right shoulder.
5. Maintain this position comfortably for 5-10
seconds.
6. To come back, remove the arms one by one, bring
the knees together and come to Vajrasana.
Kukkutasana (Cockerel
Posture)
This is called Kukkutasana because this asana imitates
the posture of a cock. This is a balancing posture,
therefore, it should be practiced with caution. Before
taking up this practice, one must have sufficient practice
of Padmasana.
Let us perform Kukkutasana by following the steps
given below:
1. Sit in Padmasana. Keep your hand on side
2. 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 the
neck and head straight.
4. Maintain the position with normal breath comfortably
for 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 (Bow

and 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 the
steps given below:
1. Sit and stretch out both the legs in front. Keep both the
arms by the side of the body. Palms should be resting on
the ground, fingers together pointing forward.
2. Catch hold of the right big toe by the hook of the index
finger and thumb of the left hand.
3. Make the hook with the help of index finger and thumb
of right hand. Clasp the big toe of the left leg.
4. Bend the right leg at knee. Pull the feet by the toe, so as
it 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 hand
and keep it by the side. Now bring the left leg on the
floor. Release the right hand and keep it by the side of the
body.
Matsyasana (Fish Posture)
In Sanskrit, Matsya means 'fish'. In final posture of
this asana, the body takes shape of a floating fish.
The folded legs resemble the tail of a fish, hence, it
is called Matsyasana. This asana should be
performed under the supervision of an expert.
Let us perform Matsyasana by following the steps
given below:
1. Sit in Padmasana.
2. Lie on the back with support of the elbows.
3. Lift the neck and chest slightly up; the back
should be arched and raised from the ground.
4. Bend the head backward and place the crown of
the head on floor.
5. Make hooks with the index fingers of both hands;
and clasp the big toes with hooks of opposite hands.
6. Maintain the position for 10-15 seconds or as long
as comfortable.
7. To come back, release the toes; place hands on the
ground; raise head up with the support of hands. Sit
with the help of the elbows.
Bhuangasana(Cobra Posture)
Bhujangasana comprises of two words - bhujanga
and asana. In Sanskrit, bhujanga means cobra
(snake) and asana means posture. In the final
position of this asana, the body resembles the shape
of a hooded snake; hence the posture is called
Bhujangasana.
Let us perform Bhujangasana by following the
steps given below:
1. Lie prone on the ground with forehead touching
the floor; legs together, hands by the side of thighs.
2. Fold the hands at elbows and place the palms by
the side of the shoulders, thumbs under armpits, with
tip of the fingers not crossing the shoulder line.
3. Inhaling, slowly raise the head, neck and
shoulders. Shoulders should be shrugged backwards.
4. Raise the trunk up to the navel region. Raise the
chin as high as possible.
5. Eyes should be kept gazing upward.
6. Maintain the position for 5 -10 seconds or as long
as comfortable.
7. To come back, bring down the upper part of naval
region, chest, shoulders, chin and head.
8. Place the forehead on the ground and arms along
the body, hands by sides of the thighs. Relax.

Makarasana (Crocodile
Posture)
The posture is called Makarasana as the body
resembles the shape of makara, which in Sanskrit
means 'crocodile'. Makarasana is a relaxing asana to
body and mind and is very beneficial for reducing
stress.
Let us perform Makarasana by following the
steps given below:
1. Lie down on your stomach.
2. Keep the legs at a comfortable distance with heels
inside and toes pointing outward.
3. Fold arms at elbows, and keep them under the
head.
4. Place the head on the cushion of the arms, close
the eyes and relax.
5. To come back bring the arms along the body and
legs together.
References
 Paramhans Swami Maheshwarananda. Yoga in Daily Life - The
System.

 Vienna: IberaVerlag/ European University Press; 2000.

 Wood C. Mood change and perceptions of vitality: a

comparison of the effects of relaxation, visualisation and yoga. J
R Soc Med 1993 May; 86(5): 254-8.

 Jella SA, Shannahoff-Khalsa DS. The effects of unilateral

nostril breathing on cognitive performance. Int J Neurosci 1993
Nov; 73(1-2): 61-8.

 Telles S, Nagarathna R, Nagendra HR. Breathing through a

particular nostril can alter metabolism and autonomic
activities.

 Indian J PhysiolPharmacol (India) 1994 Apr; 38(2): 133-7.

Swami Sivananda 1999

 The Divine Life Society P.O. Shivanandanagar—249 192 Distt.

TehriGarhwal, Uttar Pradesh, Himalayas, India.

 NCERT “Yoga In Daily Life” Book.

 INDEX
1. certificate of authenticity
2. Acknowledgement
3. Introduction
4. Peace of mind, consciousness and soul
5. Main goals of yoga in daily life
6. Physical health
7. Mental health
8. Asanas
 Tadasana
 Katichakrasana
 Simhasana
 Mandukasana
 Uttana-mandukasana
 Kukkutasana
 Akarna dhanurasana
 Matsyaasana
 Bhuangasana
 Makarasana
9. Bibliography
10. References
 CERTIFICATE OF AUTHENTICITY
This is to certify that VARDAN VISHNOI, a student of class XII of
“Mahatma Hansraj Modern School” successfully completed the project in
Physical Education on the topic "Asanas" under the guidance of Mr. Saurabh
Yadav (Subject Teacher) during the year 2024-25 towards the partial
fulfillment of credits for CBSE .
This project is absolutely genuine and does not indulge in plagiarism of any
kind. The references taken in making this project have been declared at the
end of this report.

……………………….… ………………………….
Signature of internal examiner Signature of external examiner

………………………. ……………………
Signature of principal School stamp
 ACKNOWLEDGEMENT
I wish to express my deep gratitude and sincere thanks to the School for this
encouragement and for all the facilities that he provided for this project work.
I sincerely appreciate this magnanimity by taking me into his fold for which I
shall remain indebted to him. I extend my hearty thanks to Mr. Saurabh
Yadav, who guided me to the successful completion of this project. I take this
opportunity to express my deep sense of gratitude for his valuable guidance,
constant encouragement, immense motivation, which has sustained my efforts
at all the stages of this project work.
I can't forgot to offer my sincere thanks to my classmates who helped me to
carry out this project work successful and for their valuable advice and
support, which I received from them time to time.