The document is a report submitted by Yashika Garg from the Delhi Institute of Rural Development for a B.Ed. course in Health & Physical Education, focusing on yoga's philosophy, benefits, and various types. It elaborates on yoga as a discipline that integrates mind and body, detailing its history, types, and physical and mental benefits, while providing descriptions of key yoga poses like Sukhasana, Tadasana, Dhanur Asana, and Trikonasana. Additionally, it stresses the importance of consulting medical professionals before starting a yoga practice.

1. DELHI INSTITUTE OF RURAL DEVELOPMENT
(GT. KARNAL ROAD, NANGLI POONA DELHI- 110036)
NAME: Yashika Garg
ENROLLMENT NO. : 04812402122
SUBJECT : Health & Physical Education
CODE: BED222 External
SEMESTER: 4
SESSION: 2022-2024
SUBMITTED TO: Dr. Suman Lata

2. I would like to express my special thanks to my teacher Dr. Suman Lata as
well as my principal ma’am (Dr. Suman Lata) and my B.Ed. curriculum who
gave me this wonderful opportunity to get engage in this course i.e. BED222
Health & Physical Education. It helped me to understand about the different
concepts of health & physical education. I have explored a lot about my
opinions and thoughts while studying for this assignment. It helped me
understand different perspectives of people. It made me open towards more
ideas.
At last, I thank the anonymous referees for their useful references.
Yashika garg

3. INDEX
1.Introduc on
-What is yoga?
-History of Yoga
-Philosophy of Yoga
-Benefits of Yoga
2.What are the types of yoga?
3.5 types of yoga
-sukhasanas
-Tadasanas
-trikonasanas

4. What is Yoga?
Yoga is essentially a spiritual discipline based on an
extremely subtle Science which focuses on bringing
harmony between mind and body. It is an art and science
for healthy living. The word "Yoga" is derived from the
Sanskrit root yuj meaning "to join", "to yoke" or "to
unite".
According to Yogic scriptures, the practice of Yoga leads to
the union of individual consciousness with universal
consciousness. According to modern scientists, everything
in the universe is just a manifestation of the same quantum

5. firmament. One who experiences this oneness of existence
is said to be "in Yoga" and is termed as a yogi who has
attained a state of freedom, referred to as Mukti, nirvāna,
kaivalya or moksha.
"Yoga" also refers to an inner science comprising of a
variety of methods through which human beings can
achieve union between the body and mind to attain self-
realisation. The aim of Yoga practice (sādhana) is to
overcome all kinds of sufferings that lead to a sense of
freedom in every walk of life with holistic health, happiness
and harmony.
Yoga is an ancient practice that involves physical poses, concentration, and
deep breathing.
A regular yoga practice can promoteTrusted Sourceendurance, strength,
calmness, flexibility, and well-being.
Yoga is now a popular form of exercise around the world. According to a 2017
national surveyTrusted Source, one in seven adults in the United States
practiced yoga in the past 12 months.
History
The first mention of the word “yoga” appears in Rig Veda, a collection
of ancient texts. Yoga comes from the Sanskrit word “yuj,” which means
“union” or “to join.”
Yoga can be traced back to northern India over 5,000 years ago.
Indian monks spread their knowledge of yoga in the West during the late
1890s. Modern yoga teachings became widely popular in Western countries
by the 1970s.

6. Philosophy
The overall philosophy of yoga is about connecting the mind, body, and spirit.
There are six branches of yoga. Each branch represents a different focus and
set of characteristics.
The six branches are:
 Hatha yoga: This is the physical and mental branch that aims to prime
the body and mind.
 Raja yoga: This branch involves meditation and strict adherence to a
series of disciplinary steps known as the eight limbs of yoga.
 Karma yoga: This is a path of service that aims to create a future free
from negativity and selfishness.
 Bhakti yoga: This aims to establish the path of devotion, a positive way
to channel emotions and cultivate acceptance and tolerance.
 Jnana yoga: This branch of yoga is about wisdom, the path of the
scholar, and developing the intellect through study.
 Tantra yoga: This is the pathway of ritual, ceremony, or consummation
of a relationship.
Benefits of yoga
According to a 2012 surveyTrusted Source, 94% of adults who practice yoga
do so for wellness reasons.
Yoga has many physical and mental benefits, includingTrusted Source:
 building muscle strength

7.  enhancing flexibility
 promoting better breathing
 supporting heart health
 helping with treatment for addiction
 reducing stress, anxiety, depression, and chronic pain
 improving sleep
 enhancing overall well-being and quality of life
It is advisable to consult a medical professional, if possible, before starting a
yoga practice.

8. Types of Yoga Asanas or Yoga Poses and their
benefits
The benefits of doing yoga are immense. Every single yoga pose has its own benefits and can
do wonders for your health to help you look and feel good.
Sukhasana or Easy Pose
If you’re just starting out with yoga asanas, you can start with this pose, as it gives one of the
desired comforts. This asana is beyond the horizons of the physical dimension and gives spiritual
bliss.
Technique: Sit with the legs tucked inside the opposite thighs. Keep the spine vertically straight.
The hands should be placed on the knees and breathe in and out gently.
Benefits of Sukhasana or Easy Pose:
1. It helps to reduce anxiety, stress and mental tiredness.
2. It corrects the body posture and stretches the chest and spine.

9. Tadasana or Mountain Pose
It is a basic standing pose. It teaches you the art of standing correctly and increases your
awareness of your body.
Technique: Stand with your heels and toes joined and raise the arms up, the knees can also be
left open according to the width of your shoulders. Palm should be upward and eyes should be
looking straight. Take a breath in. Then raise the heels and lay your weight on the toes. Pull the
body up and after some time take the body down while breathing out. Repeat it 10 to 15 times.
Benefits of Tadasana:
1. Helpful in strengthening the leg muscles.
2. Helps in increasing the height of the children.
3. Helpful in removing leg pain.

10. 4. It corrects bad posture and improves the alignment of your body.
Dhanur Asana Or Bow Pose
This asana stretches the entire body. It helps in weight loss, boosts digestion and blood
circulation. It is a very effective yoga pose for making the back flexible.
Technique: Lie down on the ground on your belly. Bend the knees backwards. Hold the feet with
hands below the ankles. Take a deep breath and raise the chest as high as possible. Now
stretch the feet, so that your body takes the shape of a bow. Stay in this position as long as you
can. While breathing out, relax the body and come in the initial position. Repeat this Aasan 3-4
times.
Benefits of Dhanur Asana:

11. 1. It makes the spine flexible and reduces its stiffness.
2. Reduces obesity.
3. It can cure stomach pains.
4. Strengthens the muscles of the arms, legs and stomach.
5. It increases the lung power and breathing process.
Trikon Asana or Triangular Pose
The Trikonasana is one of those postures that brings your body many benefits like improving the
flexibility of your spine, helps in alignment of your shoulders and many more.
Technique: Stand in the Tadasana pose. Keep your feet around three feet apart and turn the
right foot to 90 degrees, turn the left foot slightly to the right, raising the arms sideways. Bend to
your right, bringing the right palm towards the right ankle keeping both legs absolutely straight.
Repeat on the other side.
Benefits of Trikon Asana:
1. Improves flexibility of the spine and relieves back pain and stiffness in the neck area.

12. 2. Massages and tones the pelvic region, relieves gastritis, indigestion and acidity.
3. Helps you to improve your posture too.
Vakrasana or Twisted Pose
Vakrasana comes under the category of seated asanas. Here, the upper body is twisted to bring
the upper spine parallel to the sides of the yoga mat. Twisted pose benefits our lower and middle
back, hips and neck.
Technique: Make a posture like a steady stance by placing the right foot high up on the left thigh
and the hands should be over the head with the palms together. The spine must be straight and
the sole of the foot flat and firm. After releasing the pose, one needs to change the position and
try the other leg.
Benefits of Vakrasana:

13. 1. Tones the muscles of the back and thus brings stability to the spine
2. Straightens the upper back
3. Strengthens the neck muscles
4. Helps in reducing belly fat
5. Improves digestion by regulating digestive juices.