A COMMUNITY DEVELOPMENT REPORT

Yoga at Home (MOOC’s)

Submitted by
Bhavya
12011088

In partial fulfilment for the requirements of the award of the degree of

“ Computer Science & Engineering ”

“School of Computer Science & Engineering”

Lovely Professional University
Phagwara ,Punjab.
INTRODUCTION

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. 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, nirvana , 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 (sadhana) 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.

If you are looking for a more flexible, strong, capable

body and a clear, positive heart and mind then yoga is
for you. According to modern scientists, everything in
the universe is just a manifestation of the same quantum
firmament. It’s a great form of exercise that will improve
your fitness, as well as aiding your mental Well Being.

This yoga course will teach you a 30-day routine that

you can follow throughout your life to reduce fat, gain
muscle, and kickstart healthier habits.

This will show you how effective yoga can be for your
mind, body, and soul. Simply follow the Path by taking
one step at a time for 30 days. After you're done you'll
feel transformed, energized, and ready to jumpstart a
new chapter in your life.
PROBLEMS

1. Asthma
It isn't clear why some people get asthma and others
don't, but it's probably due to a
combination of environmental
and inherited (genetic) factors,
Respiratory Infections.

Exposure to various irritants and substances that trigger

allergies (allergens) can trigger signs and symptoms of
asthma.

2. Lower Back Pain

Lower back pain is more likely to be caused due to

issues with the lumbar disks, nerves, joints or
vertebrae,"

• Lifting heavy objects

• Sudden jerks in a motor vehicle
• Excessive strain on the muscle
due to prolonged sitting or wrong
positioning while sleeping
 Diabetes
Type 1 Diabetes : occurs when your immune system, the body’s
system for fighting infection, attacks and destroys the insulin-
producing beta cells of the
pancreas

Type 2 Diabetes : is caused by

several factors, including lifestyle
factors and genes like Obesity,
Physical inactivity, Insulin
Resistance and Genes.

Arthritis
Few causes include:
• Old age
• Poor nutrition
• Improper Diet
• Immune attacks
• Family hereditary
• General wear and tear
• Metabolic abnormalities
• Infection attacks to the joints.

Hypertension
The main cause of hypertension depends on the underlying
medical and mental conditions. Blood plasma volume,
hormone activity, stress, and lack of
activities, chronic kidney disease,
diabetes, obesity, sleep apnoea,
pregnancy, and Cushing syndrome
are considered as the main causes
of hypertension.
OBJECTIVES

Thus the aim of Yoga is Self-realization, to overcome all kinds

of sufferings leading to 'the state of liberation' (Moksha) or
‘freedom’ (Kaivalya). Living with freedom in all walks of life,
health and harmony shall be the main objectives of Yoga
practice. "Yoga” also refers to an inner science comprising of a
variety of methods through which human beings can realize this
union and achieve mastery over their destiny. Basic humane
values are the very identity of Yoga Sadhana.

Yoga for Weight Loss

Yoga Workout at Home
Yoga for Fitness Strength & Flexibility
Yoga for Losing Weight & Health

IN JUST 30 DAYS YOU CAN:

• Lose weight
• Gain muscle
• Get younger-looking skin
• Improve digestion
• Discover a nutritious diet
• Learn a sustainable lifestyle • Get stronger
• Increase energy
• Gain confidence
• Raise self-esteem
PROCEDURE

I know Everyone is busy. No one has the time or energy to

research what works and what doesn’t. Good news! I’ve
done this research for you! And I’ve tested it and know that it
works.
It has worked for me. Actually, it has worked for ALL of the
past students that committed to this program and stuck with
it.

To save you from hours of research on the internet hoping to

find information that will work, I’ve pulled the most effective
tips from what’s out there and now I can offer you a simple
to-do. If you follow it, you will see results in just four weeks -
heck, I know you’ll feel different after the first day!
When it comes to losing fat and gaining muscle, it’s not
complicated. You must burn more calories than you take in.
But you canʼt just do any old thing.

Exercising smart and eating smart are the keys to getting

results, fast. This means that instead of working out more
and eating less, you will exercise in a way that pumps your
metabolism up without making you ravenously hungry And,
you’ll eat food that is clean, nourishing, and easy for the body
to process. Otherwise, fat and lethargy will build up.
 The secret to a lifestyle and diet style that leaves you radiant
and in control is to do just that: take control. If you add too
many new responsibilities, even if they are ones you want,
like this course, it’s easy to become overwhelmed.
There’s an old saying: “In order to pick up something new,
you have to let go of what you’re hanging onto right

now.” Sounds reasonable, right? And yet, it’s incredible

what some people will do to hold on to old, ineffective, even
destructive habits.

The results you’ll feel when you eat and exercise right
are a strong, toned, glowing, and energized body. This
is how you are supposed to feel!

WHY DO A YOGA AND LIFESTYLE

PROGRAM?

DO YOU FEEL:

• Fat
• Bloated
• Low/no energy • Irritable
• Foggy-brained
• Bad skin
• Look older than actual age None of this feels good.

None of these Feels Good!!

So, What Can You Do?

STEP #1:

Remove any Foods or Drinks that are not Naturally Occurring.

If you can’t pronounce or understand every ingredient on the

label, don’t buy or consume that food or drink. It’s better to
eat buttered popcorn you make yourself using grass-fed
butter and lots of salt than eating what they make at the
movie theatre. That junk is filled with chemicals to improve
the taste. It’s loaded
with preservatives to
make it last longer.
And, they add
unnatural powders to
keep it crunchy. Yuck!
You should also
eliminate anything that poisons the mind or body. Toxic
friends, thoughts, harmful chemicals from cigarettes or
alcohol... these are not great for us. Don’t take my word for
it, look it up and inform yourself! It’s hard to quit these types
of habits so I recommend doing this:
Next time you want to gossip, or scroll through Instagram, or
smoke, grab a piece of paper and write about your craving.
How do you feel? Why do you want to do what you are about
to do?
Once you’re more mindful of your habits and start
paying attention to how you really feel you’ll find it
easier and easier to quick what’s harmful.
STEP #2:

Remove Toxic Cleaning Products from Your Home

Replace them with products made from ingredients you

know.
Every time you clean your dishes, wash your hair, or scrub a
window, for example, you are adding the chemicals from
those products into your skin and lungs, or ingesting them
through your dishes. Gross and sad, but true.

Here’s how you can make your own:

Real Household Cleaner:

• 1 tsp. liquid soap (castile, peppermint)

• 1 tsp. borax
• Squeeze of lemon
• 1 qt. warm water

Another recipe:

• 1⁄4 c. baking soda

• 1⁄2 c. borax
• 1⁄2 c. vinegar 1 gal. water
STEP #3:

Is To Pick What You Put On Your Face & Body Wisely

Research shows skin absorbs 60% of the ingredients that are

put on it. There are many
ways we “ingest”. Why would
you keep eating oil-based,
unnatural wax from your
body lotion or lip gloss, or
pink dye number 4, or other
man-made chemicals when
there are many amazing natural products out there?

BONUS TIPS

TIP #1:

Working your CORE is the KEY

These yoga workouts will not only

flatten your tummy, which is an
amazing benefit to your looks, but will
also work the muscles deep inside the
core. This will help your body digest
and cleanse the core organs, Vitality!
Energy! When you do deep core
strengthening you will see big results
in your body.
TIP #2:

Drinking water helps detoxification:

To optimize your bodies cleaning

ability, you must be well hydrated.
Think of it like cleaning your
clothes. With less water in the
machine, you’ll see it’s brown and
filled with dirt. Drink a big glass of
water first thing when you wake
up. This will counter the dehydration that occurred overnight.
How much water should you drink throughout the day?
Remember, drinks with caffeine like coffee, teas, or sodas don’t
count because they slightly dehydrate you. Sugary beverages
may hydrate you, but they also add empty calories that don’t
make you satisfied.

TIP #3:

Breathe in, breathe out

Your lungs need air to function. The better in the input the
better the output. Inhaling lots of good, clean air will help you
burn fat, lose weight, cleanse, digest, and go to the bathroom to
do your business. Pretty important stuff. All crucial to life as we
know it. I ask you, how many deep breaths do you take in an
average day? These yoga videos, as well
as a reminder to “breathe” on your
computer monitor or as the wallpaper on
your mobile lock screen will help you
increase oxygen intake, and most
importantly, help you rid stale air and
toxins with every exhalation.
EFFECTIVENESS

Your sense of self-worth will improve dramatically as

you shed dullness and extra weight, which is the
outcome of taking all that wasted energy worrying about
what other people think and put that focus back where it
belongs: on improving you. So, nourish yourself on all
levels first, NOW, then give what you can. That’s how
you prevent burnout. It’s the secret to true happiness
and freedom.
workouts were designed to build heat and tune the body
for optimal fat loss, muscle gain, and cleansing.
You will get a 45–90-minute workout every day,
depending on how much you do, and I encourage you to
do at least 30 minutes, and aim for longer if possible.

• It works the outer muscles (vanity muscles, like biceps and

legs), but also targets the newly discovered Deep Core, inner
body muscles like the psoas, quadratus lumborum, diaphragm,
and pelvic floor that are often neglected in other exercise and
yoga forms. Adding in a second layer of deep muscle action
pumps up the calorie burn.

• This power-based yoga style builds muscle, which raises

metabolism.

As more muscles are “woken up” from underuse, and

then continually worked through my Yoga Movement
program, you’ll hold postures longer without noticing,
and toning more than if you exited the poses earlier.

With the deep inner core activation, you will increase

heat, cleanse more optimally, and release serotonin,
which optimizes digestion

Physical Wellness
• Improved posture
• Better sleep
• Increased natural energy level and vitality
• Greater flexibility, strength and stamina
• Better balance
• Stronger immune system
• Cardiovascular efficiency increases
• Respiratory efficiency increases
 • Cholesterol decreases
• Cleansing and regulating of all the body’s systems

Mental Wellness

• Calm and clarity

• Greater confidence and generally more positive mood
• Sense of inner well-being and 'centredness’
• Increased awareness of body and movement
• Counters depression and anxiety
• Ability to concentrate improves
• More self-acceptance
• Increased social skills
CONCLUSION

Now-a-days, millions and millions of people across the

globe have benefitted by the practice of Yoga which has
been preserved and promoted by the great eminent
Yoga Masters from ancient time to this date. The
practice of Yoga is blossoming, and growing more
vibrant every day.

These results show that even a short program of yoga is

effective for enhancing emotional well-being and
resilience to stress in the workplace.

The purpose of Yoga is to create harmony in the physical,

vital, mental, psychological and spiritual aspects of the human
being. In the foregoing pages of this book, I have described
the Technique of relaxation in different postures viz.,
standing, lying and sitting postures which brings in this
harmony. Yoga is not mere practice for an hour or two in a day
but it is the most scientific way of living, all the twenty-four
hours of the day. During the whole day you may be only in one
of these three postures and hence a skilful adjustment in them
will affect the required harmony. "Yogeshwar Kuru Karman-
Be established in Yoga and do all your duties." "Yoga karmas
Kausalya-Yoga is skill in action." Skill here means to be in tune
with the nature of the Supreme Reality. Be a Yogin always, is
the loving instruction of Lord Krishna. Convert life into Yoga,
so that you may ensure success in all the fields of activity.
By regular practice, by using your presence of mind, skill and
wisdom, you can become Yogin’s and enjoy happiness and
peace, whatever be the circumstances and conditions in which
you are placed.

- Jigar Gor