YOGA

Yoga is a practical aid not a religion. Yoga is an ancient

Soumili Sarkar

NAME: SOUMILI SARKAR

CLASS: XI

SECTION: NEET
 SURYANAMASKARA
Precaution:
i. Knee Issues: Avoid deep bending; use support for knees if needed.
ii. Back Problems: Keep spine neutral; avoid excessive backbends.
iii. Shoulder Issues: Avoid overstraining shoulders; modify poses as necessary.
iv. High Blood Pressure: Avoid holding your breath; practice gently.
v. Flexibility: Do not force stretches; progress gradually.
 Benefits:
i. Full-Body Workout: Engages and strengthens various muscle groups.
ii. Improves Flexibility: Enhances flexibility in the spine, hamstrings, and
shoulders.
iii. Boosts Circulation: Promotes healthy blood flow throughout the body.
iv. Enhances Cardiovascular Health: Increases heart rate, improving
cardiovascular fitness.
v. Aids Digestion: Stimulates digestive organs and improves digestion.
Procedure:
Step1: Pranamasana (Prayer Pose)
Stand in the prayer pose with your palms together.
Step2: Urdhva Hastasana (Raised Hands Pose)
Raise both of your arms above your head and arch your back while keeping
your hands parallel to each other.
Step3: Uttanasana (Standing Forward Fold Pose)
Bend forward and let your hands reach towards your feet while your knees
remain straight.
Step4: Ashwa Sanchalanasana (Equestrian Pose – Right Leg)
Stretch your right leg behind you and let the knee touch the ground.
Step5: Phalakasana (Plank Pose)
Step into a plank position where your body forms a straight line with your arms
supporting your weight.
Step6: Ashtanga Namaskar (Salute with Eight Parts)
You need to touch the ground with your hands, feet, knees, chest and chin, the
eight parts of the body.
Step7: Bhujangasana (Cobra Pose)
Slide your upper body forward and raise your chest in the cobra pose while
allowing your back to form an arch.
Step8: Adho Mukha Svanasana (Downward facing Dog Pose)
Form an inverted ‘V’ with your body by lifting your hips upwards.
Step9: Ashwa Sanchalanasana (Equestrian Pose – Left Leg)
Bring your right knee forward and push your left leg as far back as possible.
Step10: Uttanasana (Standing Forward Fold Pose)
Bend forward and let your hands reach towards your feet while your knees
remain straight.
Step11: Urdhva Hastasana (Raised Hands Pose)
Again, raise your arms over your head and arch your spine.
Step12: Pranamasana (Prayer Pose)
Come back to the prayer pose that you started with.
 HALASANA
Precaution:
i. Neck Issues: Avoid if you have neck problems; ensure proper neck
support.
ii. Back Problems: Be cautious if you have back issues; use props if
needed.
iii. Pregnancy: Avoid during pregnancy.
iv. High Blood Pressure: Avoid this pose if you have high blood pressure.
v. Heart Conditions:
Consult a doctor before
practicing.

Benefits:
i. Stretches the Spine:
Lengthens and
decompresses the
spine.
ii. Improves Flexibility:
Enhances flexibility in
the back, shoulders,
and hamstrings.
iii. Stimulates Abdominal Organs: Promotes digestion and helps relieve
constipation.
iv. Calms the Mind: Reduces stress and promotes relaxation.
v. Improves Blood Circulation: Enhances blood flow to the brain and
upper body.

Procedure:
Lie on your back, lift your legs overhead, and lower your feet to the floor
behind your head. Clasp your hands together, straighten your arms, and
hold the pose, breathing deeply.
 PAWANMUKTASANA
Precaution:
i. Back Problems: Be gentle if you have lower back issues; avoid
straining the back.
ii. Neck Strain: Keep the neck relaxed and avoid lifting the head
excessively.
iii. Pregnancy: Avoid this pose during pregnancy.
iv. Recent Surgeries: Avoid
if you've had recent
abdominal or spinal
surgery.
v. Hernia: Do not practice if
you have a hernia.

Benefits:
i. Aids Digestion: Relieves
gas and improves
digestion.
ii. Strengthens Abdominal
Muscles: Tones and
strengthens the abdominal region.
iii. Relieves Lower Back Pain: Stretches and relaxes the lower back.
iv. Reduces Bloating: Helps alleviate bloating and discomfort.
v. Stimulates Blood Circulation: Enhances blood flow to the internal
organs.

Procedure:
Lie on your back, hug your knees to your chest, and clasp your hands
around them. Gently press your thighs against your abdomen, keep your
head relaxed, and breathe deeply.
 BHUJANGASANA
Precaution:
i. Back Issues: Avoid if you have severe back problems; be gentle if you
have minor issues.
ii. Pregnancy: Avoid this pose during pregnancy.
iii. Hernia: Do not practice if you have a hernia.
iv. Carpal Tunnel
Syndrome: Avoid if you
have wrist pain or
carpal tunnel
syndrome.
v. Neck Strain: Keep your
neck long and avoid
overextending.

Benefits:
i. Strengthens the Spine:
Improves spinal
flexibility and strength.
ii. Stretches Chest and Lungs: Opens up the chest, improving lung
capacity.
iii. Tones Abdomen: Strengthens abdominal muscles and organs.
iv. Relieves Stress: Promotes relaxation and reduces anxiety.
v. Improves Posture: Encourages better posture by strengthening back
muscles.

Procedure:
Lie on your stomach, place your hands under your shoulders, and elbows
close to your body. Inhale, lift your chest, and gently arch your back,
keeping your pelvis grounded. Breathe deeply.
 SHALABHASANA
Precaution:
i. Back Issues: Avoid if you have severe back pain or injuries; practice
gently if you have minor issues.
ii. Neck Strain: Keep your neck in a neutral position; avoid overextending.
iii. Pregnancy: Avoid this pose during pregnancy.
iv. Recent Abdominal Surgery: Avoid if you have had recent abdominal
surgery.
v. Heart Conditions: Practice
under supervision if you
have heart problems.

Benefits:
i. Strengthens the Back:
Builds strength in the
muscles of the lower
back.
ii. Improves Posture: Helps
correct and maintain
good posture.
iii. Stretches the Spine:
Lengthens and stretches the spine, promoting flexibility.
iv. Tones the Glutes: Strengthens and tones the muscles of the buttocks.
v. Enhances Digestion: Stimulates abdominal organs, aiding digestion.

Procedure:
Lie on your stomach, arms alongside your body. Inhale, lift your chest,
arms, and legs off the floor, engaging your back muscles. Hold briefly,
then exhale and lower back down.
 GOMUKHASANA
Precaution:
i. Knee or Hip Issues: Support knees or hips with props if needed.
ii. Shoulder Injuries: Approach arm movements gently.
iii. Pregnancy: Modify pose for comfort, avoid deep twists.
iv. Neck Strain: Keep neck aligned, avoid tension.
v. Moderation: Progress slowly, respect body limits.

Benefits:
i. Hip Opening: Stretches
and opens hips,
particularly the outer
hips and thighs.
ii. Shoulder Stretch:
Increases flexibility in
shoulders and chest.
iii. Spinal Alignment:
Promotes good posture
by elongating the spine.
iv. Relaxation: Helps relieve
stress and tension,
promoting relaxation.
v. Focus and Concentration: Enhances mental focus and concentration.

Procedure:
Sit with legs crossed, stack knees with right on top. Raise right arm, bend
elbow behind back; left arm up, bend elbow down. Clasp hands or use
strap, breathe deeply.

MEDITATION
Precaution:
i. Posture: Sit comfortably with a straight spine to avoid strain.
ii. Environment: Choose a quiet and peaceful place to minimize
distractions.
iii. Time: Start with short sessions and gradually increase duration to
avoid mental fatigue.
iv. Physical Comfort: Ensure your clothing and sitting position are
comfortable.
v. Breathing: Breathe naturally; avoid forcing or controlling the breath.

Benefits:
i. Stress Reduction:
Promotes relaxation
and reduces stress
levels.
ii. Improved Focus:
Enhances
concentration and
mental clarity.
iii. Emotional Health:
Increases self-
awareness and
emotional stability.
iv. Enhanced Creativity: Stimulates creative thinking and problem-solving.
v. Better Sleep: Helps improve sleep quality and patterns.

Procedure:
Sit comfortably, close eyes, and focus on your breath. Relax body and
mind. Observe thoughts without attachment. Maintain a gentle
awareness. End with gratitude. Practice regularly for best results.

UJJAYAI PRANAYAMA
Precaution:
i. Empty Stomach: Avoid practicing on a full stomach.
ii. Gradual Progression: Start slowly and increase duration gradually.
iii. Comfortable Environment: Choose a quiet, distraction-free space.
iv. Proper Posture: Maintain a stable and comfortable posture.
v. Avoid During Illness: Skip practice if you are unwell.

Benefits:
i. Improved Concentration:
Enhances focus and mental
clarity.
ii. Stress Reduction: Promotes
relaxation and reduces
anxiety.
iii. Enhanced Lung Capacity:
Strengthens respiratory
function.
iv. Emotional Balance: Helps
regulate emotions and
promotes calmness.
v. Increased Energy: Boosts
vitality and combats fatigue.

Procedure:
Sit comfortably, close eyes, inhale deeply through nose while constricting
throat slightly, creating a soft sound. Exhale slowly through nose. Repeat,
focusing on breath and relaxation.