Aayush Sinha: Yoga, Surya Namaskar, and Vedanta

Project by: Aayush Sinha

Mentor: Smt. Sasikala Krishnamoorthy

My Capstone project explores the transformative power of yoga, with a focus on Surya

Namaskar (Sun Salutation), and its deep connection with Vedanta philosophy.

“Yoga is the journey of the self, through the self, to the self.” - Bhagavad-Gita

Yoga

Yoga is an ancient Indian practice over 5,000 years old, designed to harmonize the

body, mind, and spirit. Rooted in the teachings of Sage Patanjali, yoga follows the Eight

Limbs of Ashtanga Yoga, guiding practitioners toward ethical living, physical discipline,

breath control, mindfulness, and ultimately spiritual liberation (samadhi).

Yoga is more than physical exercise—it is a holistic path that cultivates mental clarity,

emotional resilience, and spiritual awareness. It empowers individuals not necessarily

by solving their problems, but by giving them the strength and clarity to face them.

Patanjali Yoga, is based on the teachings of Sage Patanjali, an ancient Indian scholar

and philosopher. He’s known for compiling the Yoga Sutras, one of the foundational

texts of classical yoga.

Patanjali's Yoga Sutras:

It’s a collection of 196 short sayings (sutras) that lay out the path to enlightenment and

liberation through yoga. Patanjali didn’t invent yoga, but he organized the philosophy

into a system.

The Eight Limbs of Yoga (Ashtanga Yoga) – as outlined by Patanjali:

These are like steps or guidelines to live a meaningful, purposeful life:

1. Yama – moral disciplines (e.g. non-violence, truthfulness)

2. Niyama – personal observances (e.g. cleanliness, self-discipline)

3. Asana – physical postures

4. Pranayama – breath control

5. Pratyahara – withdrawal of the senses

6. Dharana – concentration

7. Dhyana – meditation

8. Samadhi – a state of bliss or enlightenment

So, Patanjali Yoga is not just about physical poses—it’s a deep, philosophical and

spiritual system aimed at transforming the self from within.

What is Surya Namaskar?

Surya = Sun

Namaskar = Salutation or greeting

The central activity of my project was Surya Namaskar, a sequence of 12 yoga postures

linked with breath. It combines physical exercise with meditative movement, offering

benefits across all dimensions of well-being:

• Physical: Improves flexibility, builds strength, enhances posture, and increases

  energy.

• Mental & Emotional: Reduces stress and anxiety, calms the mind, and promotes

  mindfulness.

• Spiritual: Encourages inner peace and a deeper connection with the self.

  
  

The 12 Steps of Surya Namaskar:

1. Pranamasana (Prayer Pose)

How to do it: Stand tall at the front of your mat with feet together, palms pressed

together in front of your chest in prayer position.

Breathing: Inhale and exhale deeply, grounding yourself in the present moment.

Set your intention for the practice.

Focus: Focus on your breath and center your mind.

2. Hasta utanasana (Raised Arms Pose)

How to do it: Inhale, sweep your arms overhead, and gently arch your back.

Look up and stretch the entire body from fingertips to toes.

Breathing: Inhale as you raise your arms and lengthen your spine.

Focus: Stretch through the entire front body, keeping your hips aligned.

3. Uttanasana (Standing Forward Fold)

How to do it: Exhale and hinge forward at your hips, bringing your hands to the

mat beside your feet. Keep your knees soft if necessary.

Breathing: Exhale as you fold forward.

Focus: Allow your head to drop toward your knees, feeling the stretch in your

hamstrings and lower back.

4. Ashwa Sanchalanasana (Equestrian Pose)

How to do it: Inhale and step your right foot back, keeping the left knee bent and

the left foot flat on the floor. Your right leg should be extended behind you with

the knee on the floor.

Breathing: Inhale deeply as you step your right foot back and open your chest.

Focus: Press your hips forward, feeling a stretch in the hip flexors.

5. Dandasana (Plank Pose)

How to do it: Exhale and step your left foot back to meet the right foot, coming

into a plank position with your shoulders over your wrists and your body in one

straight line.

Breathing: Exhale as you step back and engage your core.

Focus: Maintain a strong core, keeping your back straight and your gaze

forward.

6. Ashtanga Namaskara (Eight-Limbed Pose)

How to do it: Inhale and slowly lower your body to the mat, keeping your elbows

tucked in. Your chest, chin, knees, and feet should touch the floor, with your arms

and legs in contact with the mat.

Breathing: Exhale as you lower yourself.

Focus: Engage your core and lower yourself gently with control.

7. Bhujangasana (Cobra Pose)

How to do it: Inhale and slide forward into Cobra Pose. Place your palms on the

floor beneath your shoulders, and gently lift your chest, keeping your elbows

slightly bent and away from your body.

Breathing: Inhale as you lift your chest up, gently arching your back.

Focus: Open your chest and look up, keeping your legs grounded on the floor.

8. Adho Mukha Svanasana (Downward-Facing Dog)

How to do it: Exhale and lift your hips, bringing your body into an inverted V-

shape. Press your hands firmly into the mat, and keep your feet hip-width apart.

Breathing: Exhale as you lift your hips and lengthen your spine.

Focus: Press your heels towards the mat and stretch through your spine, legs,

and arms.

9. Ashwa Sanchalanasana (Equestrian Pose) (Left Side)

How to do it: Inhale and step your right foot forward, bringing the left knee to the

mat, and open your chest.

Breathing: Inhale deeply as you step forward and look up.

Focus: Stretch the hips and open your chest.

10. Uttanasana (Standing Forward Fold)

How to do it: Exhale and step your left foot forward, bringing your feet together.

Fold forward, relaxing your neck and head toward your knees.

Breathing: Exhale as you fold deeper.

Focus: Stretch your hamstrings and relax your head and neck.

11. Hastautanasana (Raised Arms Pose)

How to do it: Inhale and slowly rise up to standing, lifting your arms overhead

and stretching your body long.

Breathing: Inhale deeply as you lengthen through your spine.

Focus: Reach up through your arms and keep the stretch gentle but strong.

12. Pranamasana (Prayer Pose)

How to do it: Exhale and return to the standing position with your palms together

in front of your chest.

Breathing: Exhale, grounding yourself once again.

Focus: Notice how your body feels after completing one round.

My Project Experience

As a part of my capstone project, I tracked an activity log of my parents performing

Surya Namaskar for one week. In the beginning, they struggled to complete the full set

of routine repetitions. However, with consistency and practicing the routine at the same

time each day, they gradually adopted a more disciplined approach. Over time, they

developed increased strength and flexibility, and by day six, they successfully

completed the goal of 12 full rounds. While some strength-based poses still need

improvement, they reported feeling more energized and calmer after each session.

As it typically takes around 21 days to form a new habit, I encouraged them to continue

this practice daily so it can become a natural part of their routine. I believe they’ll

eventually thank me for helping them build this positive habit.

In addition to physical benefits like improved strength and flexibility, this practice also

had a significant impact on their mental well-being. The breathing techniques, in

particular, helped them manage anger and provided mental clarity. A calm mind leads to

better, more informed decision-making, whereas decisions made in anger often lack

clarity and are influenced by impaired judgment. Through regular practice, Surya

Namaskar becomes both a workout and a moving meditation, promoting balance and

wellness. Yoga, especially through Surya Namaskar, offers a comprehensive path

toward physical health, mental clarity, and spiritual growth.

🕉 Yoga & Vedanta

In Vedanta philosophy, the self (Atman) is ultimately one with the universal reality

(Brahman). Yoga complements this philosophy by helping purify and align the:

Body (Sthula Sharira): Through postures and breath control

The body in Vedanta is seen as the physical aspect of existence, also called the

"gross body" (Sthula Sharira). In yoga, physical postures (Asanas) help to purify

and strengthen the body, making it a stable and conducive vessel for meditation

and spiritual practices. By practicing yoga, one learns to control bodily

movements and breath (Pranayama), which calms the physical form and

prepares it for deeper mental and spiritual engagement.

Mind (Manas): Through concentration and meditation

The mind, or "Manas," is considered the seat of emotions, desires, and thoughts.

In Vedanta, the mind can be a source of distraction or illusion (Maya), leading the

individual away from true knowledge. Yoga practices, particularly concentration

(Dharana), meditation (Dhyana), and mindfulness, help calm the mind, reduce

mental turbulence, and sharpen mental focus. The goal is to transcend the

fluctuations of the mind (Vrittis) and achieve a state of inner stillness, leading to

greater awareness and clarity.

Intellect (Buddhi): Through discernment, self-inquiry, and contemplation

The intellect, or "Buddhi," is responsible for reasoning, discrimination, and

understanding. In Vedanta, Buddhi is the tool through which one gains higher

knowledge (Jnana) and discriminates between the real (Brahman) and the unreal

(Maya). Yoga sharpens the intellect by cultivating discernment (Viveka) and

wisdom (Jnana). Through practices like self-inquiry (Atma Vichara) and

contemplation, the intellect is gradually purified and aligned with the higher truths

of the self and the universe.

Conclusion

Yoga serves as a practical tool for spiritual awakening by integrating these three

aspects and dissolving the ego, ultimately leading to self-realization.

Yoga, especially through Surya Namaskar, offers a comprehensive path toward

physical health, mental clarity, and spiritual growth. When combined with Vedantic

wisdom, it becomes a powerful tool for inner transformation. Experiment for this project

not only improved the physical and emotional well-being of my parents but also helped

them build a lasting habit of mindfulness, breath awareness, and holistic self-care. For

them through regular practice of Surya Namaskar for a week, it became both a workout

and a moving meditation, promoting balance and wellness. Also, working on this project

helped me to understand the history of yoga, its connection to Bharat and Vedanta

teachings.

Vedanta teaches that the true self (Atman) is beyond the body, mind, and intellect. Yoga

serves as the practical discipline that unites these elements to realize the ultimate

truth—the oneness of the individual self (Atman) with the supreme self (Brahman). The

integration of body, mind, and intellect through yoga helps transcend the limitations of

the ego (Ahamkara) and the material world, revealing the inherent divinity and unity of

all existence.

“Yoga is the journey of the self, through the self, to the self.” - Bhagavad-Gita

Link to Final Presentation File