Practical-2: Procedure for Asanas, Benefits & Contraindication for any two Asanas for each lifestyle disease. (@ Obesity ‘Obesity is that condition ofthe body in which the amount of fat increases to extreme levels. In other words, ‘obesity can be defined as ‘the condition when an individual weight 20 percent more than the ideal weight’ 1. Vajrasana Procedure: it is a meditative asana, Kneel down on the ground with your knees, ankles and toes touching the ‘ground. Your toes should be stretched backwards. Now place your palms of both your hands on the knees. The "upper body should be straight. At this time, the breathing should be deep, even and slow. Then expend your chest ‘and pull your abdominal portion inwards. Benefits: 1. Ithelps in reducing hip ft. 2. It enhances memory power. 3. Itcures the problems related to menstruation, 4. It cures mental stress. 5. It strengthens the pelvic muscles. 6. It removes postural defects 7. It prevents hemia and gives relief from piles. 8. It is the best meditation asana for people suffering from sci - infections. Vajrasana 9. Itis helpful in curing dysentery, back pain and chest diseases and also helpful for concentration. 10, It gives relief from constipation, acidity and increases Contraindications: 1. A person suffering from joint pain should not perform Vajrasana, 2, The individuals who have and spinal column problem should not perform Vajrasana. 3. The individuals who have some difficulty in movement should practise Vajrasana with a lot of car. ‘a and sacral 2. Trikonasana Procedure: first of all stand with your legs apart. Then raise the arms sideways up to the shoulder level. Bend the trunk sideways and raise the right hand upward. Touch the ground with left hand behind left foot. After some time, do the same asana with opposite arm in the same way. Benefits: |. It strengthens the legs, knees, arms and chest. Ithelps in improving digestion and stimulates all the abdominal organs \ It increases mental and physical equilibrium. \ It reduces stress, anxiety, back pain and sciatica / Ithelps in increasing height. Ithelps in reducing obesity Itenhances blood circulation. 3. Ibis also helpful in reducing excess fat around the waistline. Contraindication: 1. If you are suffering fom diarrhoea, low or high blood pressure, back injury : ‘or migraine, avoid the practice of it. Trikonasana 2. The individual having cervical spondylities should not perform this asana. 3. (Ul) Diabetes I is really a very dangerous condition. If diabetes is not controlled, it can lead to renal failure, loss of vision, amputation of limbs and cardiovascular diseases. Diabetes is such a disorder that is caused sugar to build up in our stream instead of being used by the cells in our bodies. In fact, our body uses a hormone (insulin) to control thelevel of sugar in our blood. When our body does not produce sufficient amount of insulin or when insulin does not work properly, diabetes occurs. It is of two types. ‘Type I: in this type, the pancreatic gland does not produce insulin. Hence injection of insulin is required daily for its treatment. ‘Type Il: in this type, the body does not produce sufficient amount of insulin or the insulin is produced sufficiently but itis not used properly by the body. 1. Bhujangasana Procedure: in this asana, the shape of the body remains like a snake that is why it is called bhujangasana. In order to perform this asana, lie down on the belly on the ground. Keep your hands near the shoulders. Keep your legs close together. Now, straighten up your arms slowly, raise the chest. Your head should tum backwards. Keep this position for some time. Then get back to the former position. For good result, perform this asana 3 to 5 times. Benefits: 1. Italleviates obesity 2. Itprovides strength and agility. 3. Iteures the disorders of urinary bladder. 44. It cures the diseases of liver. 5._ Itimproves blood circulation. 6. Itmakes the vertebral column flexible and thin 7. Itcures gas disorders, constipation and indigestion. Bhujangasana 8._Itstrengthens the muscles of hands. Contraindications 1. This asana should be avoided by individuals who suffer from hernia, back injuries, headaches and recent abdominal surgeries. 2. Pregnant women should not perform this asana. 2. Paschimottanasana Procedure: Sit on the ground with legs forward. Then hold the toes of your feet with the fingers of both hands, ‘Then breathe out slowly and try to touch the knees with your forehead. After that breathe in slowly, raise your hhead upwards and come to the prior position. Perform this asana atleast 10 to 12 times. Benefits: 1. Ittakes care of gas trouble. 2. Itprevents the early ossification of bones. 3. It is a good remedy for constipation. 4. Ithelps to overcome several menstrual disorders. 5. It gives relief in sciatica, backache and asthma, 6. Itreduces obesity. 7. tis helpful in treating abdominal diseases. 8. Its helpful in curing skin diseases. 9. Vertebra becomes flexible and healthy. Contraindications 1, Ifyou are suffering from enlarged liver of spleen or acute appendicitis, you should never do this asana. 2. Avoid practising this asana if you suffer from asthma ot any respiratory diseases, Ifyou have any back or spinal problem, make sure that you perform this asana only under expert guidance. Paschimottanasana (ID Asthma Asthma is a disease of lungs in which the airways become blocked or narrowed causing difficulty in breathing, In asthma, the airways also swell up and produce extra mucus. It usually triggers coughing, wheezing or whistling and shortness of breath, 1. Sukhasana Procedure: Sit down withthe legs straight in front of the body. After that, bend the right leg and place the foot under the left thigh. Then bend the left leg and keep the foot under the right. Place the hands on the knees. Chin should be in. Keep the head, neck and back straight, close the eyes. Relax your body. Benefits: 7 1. It facilitates mental and physical balance without causing strain or pain. 2 It stretches and lengthens spine.Itcalms your mind. Itenhances your condition of peace. Itreduces anxiety, stress and mental fatigue. Ithelps in improving body posture. It provides gentle massage to knees, calf muscles and thighs. It spreads a sense of calmness throughout your body and mind. Contraindications 1. Ifyour knees and hips are injured or inflamed, you should avoid practising this asana, 2. Ifyou have a slip dise problem, you should take proper care while performing this asana, [Link] Procedure: In this asana, the figure of the body becomes like a chakra, therefore, this asana is called chakarasana. First of all, lie down on your back. Fix your hands firmly on the ground. Then raise the middle portion of your body upwards. Raise it as high as possible, so that your body is in semi-circle position. Then keep your head downwards between your hands. In the beginning, keep this position for one minute and then after some days of practice, doit for 3 t0 5 minutes. Benefits: 1, It cures back pain. 2. Itcures any pain in kidneys 3. Itis helpful in removing obesity 4. Itprevents the problem of hemia. 5. It stimulates pituitary and thyroid gland. 6 Itcures infertility, asthma and osteoporosis. 7. It gives relief from stress and reduce depression. Chakrasana 8. The semi-circular position makes the dorsal side of the body to stretch ‘making the chest to expand. Thus more fresh oxygen is made available. Contraindications If you suffer from headache or high blood pressure you should not perform this asana. Don’t perform this asana in case of shoulder impingement. Do not perform this asana if you have tendonitis inthe wrists Individuals who suffer serious spinal column ailments such as cervical and lumber spondylitis should avoid the practise of this asana. (IV) Hypertension Itmeans increased blood pressure. It has become a worldwide health problem because a great number of people ate facing the problem of hypertension throughout the world. Though, it is a fact that blood pressure increases ‘ith the advancement of age. In yesteryear hypertension used to be considered a middle-age problem but nowadays, youngsters also suffer from this problem due to their faulty lifestyles. 1, Tadasana Procedure: Stand up in attention position. Lif your arms upwards, Stretch your hands upwards. Raise your heels, and come on your toes. Also pull up your body upwards. After some time breathe out slowly and come to the previous position. Repeat the same exercise 10/15 times, i Benefits {I Itis helpful in developing physical and mental balance. ‘ Itreduces obesity. po It cures constipation. ig It cures digestive problems. Itimproves body posture. Italleviates sciatica. It is an excellent asana for those who want to enhance their height. It is beneficial in treating hypertension. traindications If you have low blood pressure you should not practise this asana, In case of headache or insomnia you should avoid the practise of this asana. Individuals, who suffer from blood circulation problems such as faulty valves, should not perform this asana, Tadasana2, Ardha Chakrasana Procedure: Stand straight with both feet together. Hold your hips with your hands. Bend backward without bending your knees with slow inhalation. Remain in this pose for some time. Do it two to three times. Benefit 1. Ithelps to make ankles, thigh, shoulders, chest, spine and abdomen strong. 2. Itrelieves stress and tension. 3. Itimproves digestion. 4. It cures menstrual disorders. 5. It cures pain in legs. 6 2 8 Itreduces fat in the waist and thigh. Ithelps to alleviate upper back pain. It relieves stress in the neck and shoulders, } Contraindications 1, Avoid this asana in case of hip or spinal problems. F 2. Avoid practising this asana if you have peptic ulcer and hernia 3. Avoid performing this asana if you have migraine, headache, low blood pressure, diarrhoea and insomnia. \ 4, Pregnant women should avoid doing this asana, senehteccare (V)Back Pain ‘The pain which is felt in the back, usually originates from the bones, joint, muscles, nerves, etc. It may be in the cervical, thoracic or lumber region. It may be spontaneous on can be chronic. It can be constant, affecting one region or radiate to other parts such as arms, hips or legs. It may give a feeling of burning sensation. Sometimes numbness may be felt in the legs or arms. The affected persons are not able to do their work smoothly and efficiently. Back pain may result owing to bad personal health habits and personal risk factors such as overweight, lack of physical activity or exercise, excessive smoking, lack of flexibility or undue stress on back. 1. Ardhmatsyandrasana Procedure: The left heel is kept under the right thigh and right leg is crossed over the left thigh. After that hold the right toe with left hand and tum your head and back to the right side. In this position move the trunk sideways. ‘Then perform the same asana in the reverse position, Benefits: 1. Itkeeps gall bladder and the prostate gland healthy. ° 2. Itenhances the stretchability of back muscles. 3. Italleviates digestive ailments. 4. It regulates the secretion of adrenaline and bile and thus is recommended in yogic management of diabetes. 5. Itis also helpful in treating sinusitis, bronchitis, constipation, menstrual disorders, urinary tract disorders and cervical spondylitis. Ardhmatseyendrasana Contraindications: 1, Women, who are two or three months pregnant should avoid practising this asana. 2, The individuals, who suffer from peptic ulcer, hemia or hypothyroidism, should practise this asana only under expert guidance. 3. The individuals who have the problem of sciatica or slipped disc may benefit from this asana but they need to take great care while doing this asana, 2. Shalabhasana Procedure: In order to perform shalbhasana, lie down in prostrate position. Spread the thigh backwards. Hold ‘your fists and extend arms. Keep your fists under the thigh and then raise your legs slowly as high as you can. ForFOOTBALL HISTORY OF FOOTBALL, Football isthe most popular game played throughout out the world. The origin of footballs not clear. During the ancient times, the chinese played socce like game that involved kicking a leather ball with foot. Later Romans introduced football as a part of military traning. However itis said that a game similar to football was played in ‘300 B.C. to 500 B.C. by the Greeks of Sparta and they called this game Harpaston. Japanese also played a similar type of game called Kemari. But some believe that like some other ball games football originated in England or the Romans introduced itn Great Britain which might have developed into football. ‘So the credit of the begining of modern football goes to England. Football became very popular in England in 12th Century. First time sheitfied football club was formed in 1863. After that London football association was formed in London in 1863. The first competition by the Football Association “Challenge Cup" was organisedin 1872. The code of rules were framed in 1846 at Cambridge University by Messrs H De Winton and J.C Thing. At that time only 10 rules were introduced. The first rule book of football was published in 1882 and was revised in 1863. With the passage of time, some rules were formed such as the restriction was laid on touching the ball ‘with hands in 1864. The rule related to goal kick and comer kick were framed in 1874. First time, the goal post ‘was made in 1875. The whistle was used first time in the game by the refree in 1878. The net in the goal post ‘was used in 1892. The oftside rule was changed in 1925. This game got the great popularity after the formation of Intemational De Football Association in 1904. An demonstration sports in the olympic of 1900 and 1904. Football became an official olympic event in 1908. England got the member-ship of FIFAIn 1906. ‘The firts world cup of football organised on july 18, 1930, at Montevideo. Women played frst world cup football held in 1991 in which America was declared the winner. {In India football is controled by Indian Football Association. India participated first time in olympic games in 1948, BASIC RULES 1. THE FIELD OF PLAY: ‘The soccer field must be rectangular. Length of playing field 110 yard to 120 yard Width of playing fel 70 yard to 80 yard Distinctive lines not more than & inches (12om) wide marks the playing area. 2 THEBALL: ‘The ball made of leather or approved material, the soccer ball must be spherical in shape. Circumerence of ball 68 t0 70cm Weight of ball 61010 450 gm ‘Air prossure ‘Taglem?10. 12, ‘THE NUMBER OF PLAYERS ; Each team consists of maximum 11 players inclusive of a goalkeeper. A minimum of 7 players (including goalkeeper) are needed to start a match. ‘There may be five to seven substitutes but in official competition only three substitutes are permitted. THE PLAYERS EQUIPMENT : ‘The compulsory dress of a player is a jersy or shit (with number on back), shorts, stocking, shin guard, ‘shoes with studs. The goalkeeper shall wear a shirt and short with padding at the elbow. And the colour cof the dress of a goalkeeper should be diferent that distinguish him from the other players. GAME OFFICIALS : Reteree-one, asst referee-two, scorer-one, time keeper-one. ‘The officials are required to officiate ina game, Their decision regarding the enforcement of rules is final. DURATION OF THE GAME = ‘Amatch consists of two halves of 45 minutes each (rest not more than 15 minutes. between two halves). ‘Time lost in substitution and injury etc. should not be counted as a part of playing time. Incase of te, two halves of 15 min each with an interval of § min are provided. ‘THE GOAL POST : Length of the goalpost Byard Height of the goal post 8 feet (2.44 m) from the lower edge of ground Diameter of goal post i ‘5S inches THROW IN: \When the ball goes out o the side line itis retumed to play by a throw in from the spot where it lef the playing field. The players who last touched the ball, his opponent is given a throw in. OFF SIDE : ‘A player is of side when he is closer to the opposing goal line with the ball and unless two defenders are between the attacker and the goal line. Goal is not considered in that case. CORNER KICK : When a defender puts the ball out of the play behind his team goal line. Itis retuned into play by awarding ‘comer kick tothe attacking team. PENALTY KICK: Itis direct free kick and is scored from 12 yards away to goal tine. During this kick al the players should ‘be outside the penalty area. A penalty kick is awarded when a foul is committed by @ defender in the Penalty area and the attacking player tries to kick it rectly into the goal. Only goal keeper defends it. GOAL KICK: ‘Agoal kick is awarded tothe defending team when the ballbeing last touched by a player ofthe attacking team, passes over the goal line.LATEST GENERAL RULES The following rules have been changed in football game, 1. Now 3 players can be substituted from extra players. 2. Now the goalkeeper can run while holding the ball without bouncing it. But he has doit without any delay. 3. Now there are 18 players instead of 16 players and out of these, seven players are called substitute players. ‘4, The goal keeper can move on the goal line at the ime of penalty kick. ‘5. Therile of sudden death has been implemented in football game. 8 yards 732m End Goal Line _[ Goal 241./7.3m GOAL POST1 MEASUREMENT OF PLAYFIELD AND 1. PLAYING FIELD (Rectangular) FUNDAMENTAL SKILL PASSING : Inside ofthe foot ©. Instop pass @. Long chip pass RECEIVING &. Soletap ‘¢. Receiving lofted ball withthe thigh @. Receiving lofted ball with the head KICKING instep kick .c. _Kicking with outside of the foot ECIFICATION OF SPORTS EQUIPMENTS 100 - 130 yes /90-120m 150. 100 yds /48-00m 10-120 yds / 100 - 110m 70-80 yds /64-75m ‘ot more than 5 inches /12 cm are 1410 18 ounces Thal om? 1147 (Extra) = 18 3 yards feet /2.44m ‘inches / 120m ‘Twohalves of 45 minutes. each ‘5-10 minutes 1 reteree, 2 asst. retroe 2iinesman, 1 scorer 1 table offical, one time keeper (Outside of the foot ‘Short chip pass Receiving lofted ball withthe instep Receiving lotied ball with the chest Shin trap Kicking with the inside ofthe foot Push kick7” © The'fick kick f. Thejab 9. Scissors Kick SHOOTING 1. Instep drive shot b, Fullvolley shot c. Half voley shot 4. Side votey shot ©. Sworving shot HEADING SKILL a Divehead b. Jump head DRIBBLING SHIELDING TACKLING Poke tackle b. Sidetackle ©. Block tackle GOAL KEEPING SKILL Goalkeeper stance . Catching ground ball half kneeling ©. Catching high ball 4. Punching and fisting high ball €. Catching ground ball while standing aD. SHORT CHIP PASS : & fap ‘Short chip pass are usually given to the team mate who is very close. RECEIVEING LOFTED BALL WITH THE CHEST : ‘high dropping ball is received on the chest. For that, place yourself between the defender and the oncoming ball. Bent your knees a itl bit, keep arms out to sides for balance, steady your head and watch the ball. Arch your upper body slightly backward from the vertical and receive the ballon the central area cf your chest and withdraw chest to cushion the impact. Attempt to control the ballinto space away from the opponent by turing your upper body in the direction cof next movement. DRIBBLING : ‘A succession of forward pushes or touches in which the player keeps the ball longi under control ee TACKLING Its a technique used to disposses the opponents of the ballin ‘order to gain possession ot. Tackling means tackling the bal, not the opponent. Tackling is strcklly a defensive skil used to steal or stip the ball from an opponent.SHEILDING ‘When the dribbler stays between the ball and the marking opponent. I is also refered to as “screening”. Sheilding is often used in conjunction with {ribbing to protect the ball rom the opponent trying to gain possession. ‘THE FLICK KICK A Itis another short distance kick, which requires the player to possess firm ankle. The outside of the right {oot is used to fick the ball towards right and the pass can be clearly concealed until the last possible movement by swerving slightly in the opposite direction. ‘TERMINOLOGIES 10. 1" 12, GOLDEN GOAL : In extra time any team who scores first is declared winner. This goa! le called golden goal. SUDDEN DEATH : ‘When no goal is scored afte tie broaker, the teams are given one penally kick to each team til the te is. ‘broken. This is known as sudden death, TIE BREAK ‘When no team is able to soore goal upto extra time, five penalty kicks are given to each team. tis called tiebreak. Los: “To ick the bal high, usually into the goal mouth HANDBALL: ‘When a player cartes or strikes the ball with the hand or arm it is called hand ball. OFF SIDE: [An offensive player is offside when he is not nearer to his opponent's goal lin than atleast two of his ‘opponents. DIRECT FREE KICK {tis a kick from which a goal can be scored direct against the offending side. BANANA SHOT: ‘A shot or pass that curves. SHIELDING : When the dibbler stays between the ball and the marking opponent. THROW IN: ‘The actof throwing the bal into play with both hands and from above the head after ithes crossed one of the touch lines. MAN ON : Popular term used to signal a tear mate that defensive pressure is approaching suggesting an immediate touch or pass to a teammate, VOLLEY : Meeting the bal inthe air with some part of the body and directing it toa team mate or on goal.IMPORTANT TOURNAMENTS 1. INTERNATIONAL a Olympic games ¢. European League Championship e. America Cup 9. UEFACup i Pacific Cup Begum Hajrat Mahal Cup Rajiv Gandhi Gold Cup ‘Sanjay Gold Cup VENUES) 1. Brookland, England 3. Jawahar Lal Nehru Stadium, Dethi 5. Block Heath, London 1. FIFACUP: World Cup Football (FIFA Cup) ‘Asian games Colombo Cup Arica Cup Kopa Cup: Rovers Cup D.C.M. Trophy ‘Nizam Gold Cup GU. Raja Memorial Trophy Santosh Trophy Gold Cup Air Lines Gold Cup Lal Bahadur Shastri Trophy Bamvale Stadium, London Salt Lake Stadium, Kolkata ‘This cup is organised by Federation of Intemational De Football Association. t was established on May 21,1904, 2 OLYMPIC GAMES : Football was included in olympic games in 1908 at White city, London. Since then, football competion is a part of olympic games. 3. ASIAN GAMES Football competition as part of asian games. First competition was held at Delhi in March 1951. 4. DURAND CUP : {tis an oldest touiaments of football in india. This cup was started in 1888 at Shimla and is now held in Debi 5. D.C.M. TROPHY : The tournament was started in 1945 for the D.C.M. trophy. 6 [Link]: Iwas started in 1893 and it is held at Kolkata. 7. SUBROTO CUP : Itis an inter-school tournament of footballFAMOUS SPORTS PERSONALITIES (2) INDIAN 1. [Link] 2 [Link] 3. Jamail Singh 4 Arun Lal Ghosh 5. Inder Singh 6. Sudhir Karmakar 7. Subroto Bhattacharya 8. [Link] 9. Baichung Bhuttia 10. Peter Thangaraj 11. Shanti Malik 12. Gurdev Singh (©) INTERNATIONAL 1. Pole 2 Maradona 3. Ronaldo 4. Zidane 5. David Beckham 6 Ronaldino 7. Rudy Baller 8. Kaka 9. Romario 10. D. Sooker 11, Rivaldo 12, Shilachi PK. Banarjeo : He Captained Indian Football team in Rome olympic in 1960. He represented india till 1964. He was, awarded Arjuna Award in 1961. (Chunni Goswami: He started his career by playing for Mohan Bagan Club of Kolkata. In his Captaincy India won Asian ‘Games Competition in 1962. Which were held at Djakarta. He was awarded Arjuna Award in 1963. Jamail Singh : He was an outstanding defender. He was awarded Arjuna Award in 1964. Pele : ele name is atthe top of football player of the world. His nick name is Black Pearl. He scored 1281 goals, jn 1963 matches. He has been the sports minister of Brazil. Maradona : In 1986 world cup, he was declared the best players of the toumament. Maradona, the world famous player was bom on 30 oct. 1960. Ronaldo He belongs to Brazil. He is considered the best dribbler. He was awarded golden ball award in 1997. SPORTS AWARDS A ARJUNAAWARD 1981 PK. Banerjee 1962 T. Balram 1963. Chunni Goshwami 1965 Arun Lal Ghosh 1967 Peter 1969. Inder Singh 1973 Madan Singh Rajiv 1980 Mohd. Habid 1983 Shanti Malik 1989 Subroto Bhattacharya 1998 Baichung Bhuttia 2002 |.N. Vijayan DRONACHARYAAWARD 1990 Syed Naeemuddin PADMA SHRIAWARD 1962 Goshta Behari 1971 [Link] 1984 _Chunni Goswami 190_P.K. Baneriee