Physical education
investigatory project
Aadi Potphode
XI-H
Roll No.: 1
ACKNOWLDGEMENT
I would like to express my special thanks of
gratitude to my teacher Shweta ma’am, who
gave
me golden opportunity to do this wonderful
project. For the
subject of Physical Education on two
aasanas and their benefits.
I am also thankful to our principal for
supporting
me. I came to know about so many things.
I would also like to thank my parents who
was very
supportive during this process. Thank you.
Yours Faithfully
Aadi Potphode
Shri Bhairavnath Shikshan Sanstha’s
Aditya English Medium School
Affiliation No. 1130831
Baner, Pune
Certificate
This is to certify that___________________ of class
_____________ of Aditya English Medium School
has successfully completed project under the
guidance of _______________during the academic
year___________.
Principal sign External sign Teacher sign
Index pg.no
Name of Aasanas_________________5
Procedure________________________6
Benefiits_________________________8
Contradictions___________________10
Bibliography_____________________11
Name of aasanas:
1.Bhastrika
2. Kapalbhati
Procedure:
1. Bhastrika
Bhastrika involves a rapid and
forceful process of inhalation and
exhalation powered by the
movement of the diaphragm. The
movement of air is accompanied by
an audible sound. One inhale and
exhale equals one round of
bhastrika.
2. Kapalbhati
Sit comfortably with your spine
erect. Place your hands on the knees
with palms open to the sky.
Take a deep breath in.
As you exhale, pull your navel back
towards the spine. Do as much as
you comfortably can. You may keep
your right hand on the stomach to
feel the abdominal muscles contract.
As you relax the navel and abdomen,
the breath flows into your lungs
automatically.
Take 20 such breaths to complete
one round of Kapal Bhati.
After completing the round, relax
with your eyes closed and observe
the sensations in your body. Do two
more rounds of Kapal Bhati.
Benefits:
1. Bhastrika:
The Bhastrika Pranayama is a great
exercise for the lungs and for people
suffering from respiratory problems,
cold, flu, allergies, and
breathlessness. This technique
strengthens the lungs, loosens the
congestion, clears the airways, etc.,
making it a wholesome choice for
diverse health problems.
The correct practice of Bhastrika
Pranayama balances autonomic
nervous system through the
enhanced activation of a
parasympathetic nervous system–
the mental state that regulates
stress and promotes better organ
functioning. The Bhastrika
pranayama is valuable for brain
oxygenation keeping it healthy.
2. Kapalbhati:
The Kapalbhati yoga helps improve
blood circulation, digestion, and
metabolism dramatically. It’s best
known to strengthen the functions of
the liver and kidneys.
The benefits of Kapalbhati
pranayama also include energizing
your nerves, gaining control over
your mental strength and causing
hair growth.
Contradictions:
1. Bhastrika:
Bhastrika should not be practiced by
pregnant or menstruating women. It
is also contraindicated for individuals
with high blood pressure, heart
disease, hernia, gastric ulcer,
epilepsy, vertigo, significant
nosebleeds, detached retina,
glaucoma, recent abdominal surgery,
and anyone at risk for stroke.
2. Kapalbhati:
It is contraindicated for individuals
with high or low blood pressure,
heart disease, hernia, gastric ulcer,
epilepsy, vertigo, migraine
headaches, significant nosebleeds,
detached retina, glaucoma, history
of stroke, and for anyone who has
undergone recent abdominal
surgery.
Bibliography:
I have used the following websites to
research about the aasanas for this
project. My PE teacher has also
helped me considerably.
https://www.artofliving.org/in-en
https://www.aumyogashala.com
https://www.vinyasayogaashram.com
https://www.wakefit.co
Thank You!
