Chirag Vijay completed a project on yoga under the guidance of his mentor Ms. Neetu Suthar. The project discusses Surya Namaskar, a sequence of yoga poses done facing the sun. It describes the individual poses of Surya Namaskar including their benefits. The project emphasizes that yoga helps to develop strength, stamina and a healthy lifestyle. It outlines some key benefits of yoga such as improved blood circulation, digestive health, and reduced fat. Chirag expresses his gratitude to his mentor for her support and guidance in completing the project.

1. MY OWN SCHOOL - SUBJECT:
YOGA – A Healthy way of life
Name : Chirag Vijay
Class : 12th A
Stream : Commerce-physical

2. Yoga –
A Healthy way of life
Acknowledgments
It gives me immense pleasure to present the file on “YOGA –
a healthy way of life”.It would not have been possible without
the kind support of my mentor Ms. Neetu Suthar mam under
whose guidance and constant supervision the project was
brought to the present state.
I would also like to express my gratitude towards my parents
for their kind cooperation and encouragement which helped
me in the completion of the project.
I am also thankful to the central board of secondary
education for giving me such an amazing opportunity of
making the project and giving me suitable instructions and
guidance for the project.
Last but not the least, I thank my friends who shared all
necessary information and useful weblinks for preparing my
project. Thanks once again to all!
CHIRAG VIJAY

3. Yoga –
A Healthy way of life
Certificate
This is to certify that Chirag Vijay, a student of class 12th has successfully
completed the project file on the topic “YOGA – a healthy way of life”. It
was possible for me to complete the file only under the guidance of Ms.
Neetu Suthar Mam (yoga mentor) during the academic year 2020-21 in
fulfillment of yoga practical examination conducted by AISSCE (All India
Senior Secondary Certificate examination).
YOGA MENTOR. EXTERNAL EXAMINER
MS. NEETU SUTHAR MAM.…………………………………………………..

4. Yoga –
A Healthy way of life
Content
Development Of Life Through Surya Namaskar
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What is surya namaskar?
Asana in surya namaskar.
Importance of yoga.
Benefits of yoga.

5. Yoga –
A Healthy way of life
Development Of Life Through Surya Namaskar
Surya Namaskar Mantra

6. Yoga –
A Healthy way of life
What Is Surya
Namaskar ?
In Hindu mythology , the sun god , surya, is
worshipped as a symbol of health and life...
Surya Namaskar or sun salutation is a
sequence of powerful yoga poses that
originated as a series of prostrations to the
sun. Traditionally, it is performed at dawn ,
facing the rising sun.
It is also known as “THE ULTIMATE
ASANA”, strengthens your back as well as
your muscles and brings down blood sugar
levels. It also improves metabolism and
blood circulation and ensures regular
menstrual cycle for women.

7. Yoga –
A Healthy way of life
Pranamasana (Prayer Pose)
Hands together in
Namaskar position.
Forearms parallel
to the ground feet
together.
Body weight
evenly distributed
over both feet.
Calves, quads and
hamstrings
tightened.
Abdominal
muscles tightened.
Hasta Uttanasana (Inhale)
Benefits :
▪ Good for the diseases of the throat.
▪ Voice is enhanced .
▪ Both mind and body become healthy .
Benefits :
▪ Eyesight is also improved .
▪ Both the shoulders and the food pipe
(Esophagus) get exercise and diseases
related to them are corrected .
Palms joined and
pushed up and
back.
Biceps touching
ears.
Maintain sight on
wrists.
Leg and
abdominal
muscles remain
tight.

8. Yoga –
A Healthy way of life
Ashwa Sanchalanasana (Inhale)
From previous asana thrust one leg back. Keep other foot
inline with hands. Try to arch & look backwards.
Benefits :
1. The posture stretches the small intestine & the seminal vesicles.
2. Its help in correcting the constipation & diseases of the liver.
3. Thinness of the semen is also corrected.
4. Diseases of the throat are also corrected.
Benefits :
1. Disorders of the belly & digestive system are corrected.
2. The chest & hands become stronger & you become well balanced,
beautiful & good looking.
3. Diseases of the feet & fingers are also corrected .
From previous asana keep arms straight. Keep back straight &
bend from hips. Maintain sight on wrists. Try to put palms flat
on ground. Try to touch forehead to knees. Do not bend the
knees.
Pada Hastasana (Exhale)

9. Yoga –
A Healthy way of life
Bhujangasana(CobraPose)
Parvatasana(MountainPose)
From previous asana push body
forwards and upwards.
Keep feet together.
Tighten forearms, biceps and triceps.
Arch back and look backwards.
BENEFITS :
1. Tones up the body and the back
muscles and improves the eyesight.
2. Correction all kinds of disorders
related to the reproductive system.
3. Corrects the irregularities in
females’ menstrual cycles.
4. Blood circulation is also improved.
Keep lower body straight.
Keep upper body straight.
Create the “mountain” shape.
Keep feet together & knees together.
Try to keep feet flat on the ground.
Truck head in b/w arms.
Push chin towards the chest.
BENEFITS :
1. One gets relief from the pains of
arms, legs & the knees.
2. Bulging waist is trimmed & it is
good for the abdominal disorders.
3. Tones the spinal nerves & balances
the nervous system.

10. Yoga –
A Healthy way of life
Importanceof
Yoga
Yoga help in the development of strength stamina endurance
& high energy at physical level.
Yoga can help to inculcate healthy habits & healthy lifestyle to
achieve good health.
Yoga cab be adopted as lifestyle for promoting our physical &
mental health.
The aim of yoga at school level is to encourage positive & a
healthy lifestyle for physical, mental & emotional health of
children.
It also empowers oneself with increased concentration come
peace and contentment at mental level leading to inner &
outer harmony.
Yoga is one of the most powerful Drugless system of
treatment. It is having its own concept of wellness which has
been scientifically understood and presented by many.

11. Yoga –
A Healthy way of life
Benefits of Yoga
Improves knock – knees in walking .
Develop the lungs, gives you wind and prevents tuberculosis.
Improves the quality and circulation of the blood. Active
circulation of the blood is the first law of health.
Improves the uterus and ovaries removes menstrual disorders
such all dysmenorrhea and consequent pain and misery.
Reduces redundant fat, especially the fat about the abdomen,
hips, thighs, neck and chin.
Reduces the abnormal prominence of the adam’s apple
by the forward and backward bending of the nook.
Strengthens the entire digestive system and cures and
prevents constipation.
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12. Yoga –
A Healthy way of life
It is an immense pleasure to
have a teacher like you
madam .You have been so
supportive and generous in
nature and help the lot in
providing conceptual
clearance with at most
concentration and it have
been possible to bring the
project to the present stage
just because of your trust .
Thank You Mam
Your Student,
Chirag VIJAY