Practical-2: Procedure for Asanas, Benefits & Contraindication for any two Asanas for each lifestyle

disease.

Obesity :- Vajrasana

\Sit on your heels, feet and thighs together, hips are internally rotated.

Chest and shoulders broad, spine lengthened, neck long and chin parallel to mat, hands are resting on
legs.

Close your eyes and breathe naturally.

Stay 3 deep breaths.

Vajrasana Benefits:

As this pose is easy and can be practiced at any time of the day and by anyone, it has many benefits to
the extent of healing ailments. This pose is used out of habit by yogis for meditative purposes. Let us go
in detail with some of it’s benefits.

• Heals Body: The end of the spinal column (meru danda) is so beautifully placed on the heels
giving the body a great looking posture and helps in transporting the prana smoothly to the entire body.
This flow of prana is the first stage to heal the body from within.

• Increases Flexibility in Ankles: The ankles are bent so well giving room for greater flexibility right
up to the tips of the toes.

• Improves Blood Circulation: The folding of the knees and the thighs stretches these muscles and
improves blood circulation and improves flexibility.

• Strengthens Pelvic Muscles: In this pose as the spine is elevated and away from the floor, the
flow of blood is altered along with the nervous impulses in the pelvic region and pelvic muscles are
strengthened.

• Improves Digestion: As this is one of the few yoga poses which can be practiced even after a
meal, it is considered as a good way to help in digestion and increases the efficiency of the digestive
system.

• Stabilizes Mind and Body: In this pose it is said that the mind and the body become stabilized,
hence is recommended for pranayama and meditation which later improves concentration and memory.

• Increases Blood Circulation in Abdomen: It increases the blood circulation in the abdominal
area, with the special fold of the legs creating a bandha. This bandha controls the blood circulation from
the waist downwards.
• Relaxing Yoga Pose: This pose is considered as a relaxing pose which is practiced after certain
difficult yoga poses as it controls the flow of blood and calms the entire body.

• Sciatica: This meditative pose helps with people suffering from sciatica and sacral infections.

• Relieves Stomach Ailments: It is said to remove stomach ailments such as peptic ulcer or hyper
acidity.

• Good for Pregnant Women: It strengthens the pelvic muscles which help to prevent hernia and
aids women in childbirth.

• Stabilizes body and mind.

• You can meditate or do pranayama in this pose as well, in addition to lotus pose.

• Increases concentration.

• Improves blood circulation in the legs .

• Injured Ankles or Knees Ligaments: This pose can be hard on the knees and the ankles if one is
not flexible with these muscles and joints. This pose should not be practiced if one is suffering from
injured ligaments at the ankles or at the knees.

• Hernia or Ulcers: Those suffering from hernia or intestinal ulcers should take medical advice and
guidance before practicing this and should perform this pose with a trained yoga teacher. The pressure
on the anus in this pose may bring unwanted pressure to the intestine.

• Runners with Hamstring or Calf Injury: Runners should avoid this if they have injury in their
hamstrings or the calves.

• Arthritis in Knees: Not to be practiced by people who have severe arthritis of the knees.

Obesity :-Triangle (Trikonasana)

A. Straighten the front knee, shift left hip back and reach forward with your right arm until you find your
“edge”.

B. Place the right arm on the inside of the right knee and lift left arm to the sky.

Triangle Pose Benefits:

With the practice of Trikonasana (Triangle Pose), the benefits derived would be the same as with the
practice of Utthita Trikonasana (Extended Triangle Pose). But as the position of the hand is different in
both, the additional benefits derived are mentioned below:
1. Hips: In this variation of Triangle Pose, the hand when placed behind stretches one side the hip
joint while the other side flexes with compression of the hip joint and the various muscles around it. This
increases the flexibility of the hip to a great extent.

2. Shoulders: When the arms extend to reach behind the foot, the shoulders stretch more,
improving the flexibility too.

3. Alignment: Only with proper alignment can the hand be placed behind the foot and hence the
focus towards the same will help with challenging yoga poses too.

4. Advance yoga pose: The practice of Trikonasana (Triangle Pose) helps to prepare for Fallen Star
Pose (Patita Tarasana), which is a deeper variation of Triangle Pose.

5. Abdominal muscles: Trikonasana (Triangle Pose) compresses the side abdominal muscles (the
side that is towards the floor), while also stretching the opposite side of the abdominal muscles deeper.

Triangle Pose Contraindications:

Trikonasana (Triangle Pose) is a lateral bending posture and with this come a few contraindications or
precautions to keep in mind. Given below are these precautions explained:

1. Injury: Students with an injury of the back like; slip disc or disc bulge should avoid the practice of
Trikonasana (Triangle Pose). Those with issues related to the knee, hips, ankles, shoulders, neck, or the
abdominal area should take proper guidance from a yoga teacher to avoid further complications.

2. Women: While women can practice this under the guidance of a yoga teacher, and who
otherwise have no other health issues.

3. Blood Pressure and Heart: Breathing can get difficult while doing a lateral bend especially for
those students suffering from blood pressure or having heart related issues. Hence best done in a
modified way and then go slowly into the complete Triangle Pose. The option of this modification can be
this at Utthita Trikonasana Block (Extended Triangle Pose Block), or Trikonasana Chair (Triangle Pose
Chair).

Diabetis :- Bhujangasana Place your palms flat on the ground directly under your shoulders. Bend
your elbows straight back and hug them into your sides.

1. Pause for a moment looking straight down at your mat with your neck in a neutral position.
Anchor your pubic bone to the floor.

2. Inhale to lift your chest off the floor. Roll your shoulders back and keep your low ribs on the
floor. Make sure your elbows continue hugging your sides. Don't let them wing out to either side.

3. Keep your neck neutral. Don’t crank it up. Your gaze should stay on the floor.
Bhujangasana Benefits:

Physical (Anatomical) Benefits

• The nerves along the spinal column are toned and blood circulation is improved.

• Improves overall back and neck while keeping the spine supple and healthy.

• Helps in expanding the chest thus encouraging deep breathing. It works on the shoulders and
corrects rounded shoulders.

• As a lot of pressure is on the lower back, the lower abdominal muscles are also toned and
strengthened.

• Excess fat deposits around the buttocks, hips, neck, chest, arms, etc., are burned thus giving
shape and tightness.

• The nerves in the legs begin to circulate blood as the legs are stretched way beyond and they
take part of the weight of the body in this yoga pose.

Health Benefits

• The pressure on the abdomen is beneficial as it helps in better digestion, stimulating appetite,
relieves flatulence and constipation.

• Since the digestive organs are put to action, migraine is also taken care of.

• A sluggish liver is also taken care of.

• As the neck is stretched, the functioning of the thyroid gland improves.

• It is also said that this yoga pose tones the kidneys which help with purification of blood,
removing any stagnant blood and improving the health of the whole body.

• Tones the ovaries and the uterus and helps to remove any disorders in connection to the uterus.
Thus this Cobra Pose (Bhujangasana) also helps during menstruation.

• Therapeutic Benefits are as follows: relieves back ache, neck pain, stress, purifies blood, relieves
constipation and addresses gynaecological disorders.

Bhujangasana Contraindications:

The few don'ts or contraindications that come under Cobra Pose (Bhujangasana) are:

• Those with severe back problems relating to the spine should clearly avoid this yoga pose.

• Someone having neck problems relating to spondylitis too should clearly avoid this yoga pose.
• Someone suffering from stomach disorders like ulcers should ensure proper guidance while
doing this yoga pose or avoid this yoga pose if discomfort is seen or felt.

• Pregnant women should avoid this yoga pose as a lot of pressure is felt at the lower abdomen
and can also cause injury if the position of the arms is not correct while in this pose.

• Someone suffering from severe asthma should avoid this pose and work on breathing
techniques through pranayama before attempting Cobra Pose.

Diabetis :- Paschimmotasana

• Lower your outstretched arms simultaneously, and grasp your toes. Bend further to close the
gap between your chest and your thighs. Try to let your forehead rest on your legs.

Paschimottanasana Benefits:

The entire body is stretched in this yoga pose and hence Paschimottanasana (Seated Forward Bend
Pose) brings in a lot of benefits, some of them are highlighted below.

Physical (Anatomical) Benefits

• This yoga pose stretches the muscles around the spine and lower back thus improving blood
circulation.

• As the body moves forward the calf muscles are stretched thus toning them and shaping the
legs.

• The neck and shoulders are also put to work thus building strength around them.

• The hamstrings are stretched too (to ensure maximum stretch the back of the knees should
touch the floor as per your comfort).

So the general benefits are that Paschimottanasana (Seated Forward Bend Pose) tones the arms, neck,
shoulders, legs, hips and lower back thus removing unnecessary fat.

Health Benefits

• As the body moves forward, pressure is put on the digestive organs and pelvic organs thus
healing them from within and toning them. The digestion improves and much blocked gas gets released
in and around the lower abdomen.

• Works on improving the respiration as the body puts pressure on the thorax and abdomen.

• Improves the alignment of the vertebral column.

• Helps as a therapy for diabetic patients, patients with weak liver and kidney.

• Benefits women during menstrual disorders.

1. Sit on the floor with legs stretched out. Always use a yoga mat or a cushion or a carpet while
sitting on the floor.

2. Fold the left leg and tug it inside the right thigh.

3. Then fold the right leg and tug in inside the left thigh.

4. Keep the hands on the knees. Jnana mudra or Chin mudra can be used if you are using this
posture for meditation.

5. Sit erect with spine straight.

6. Relax your whole body and breathe normally.

7. Maintain this position for as long a comfortable.

Sukhasana Benefits:

• Meditation: Sukhasana yoga posture facilitates meditation and pranayama.

• Awareness of Spine: Sukhasana (Easy Pose) improves awareness regarding the body’s posture
and keeps the spine in an ideal position.

• Calms Mind and Body: If you are mentally stressed or had a tiring day, this posture will offer
peace and mental calm.

• Enhances Flow of Prana: This pose is the standard meditative pose and is important to line up
the energetic channels within the body to help the flow of prana.

• Improves Flexibility: This posture gives room for improving the flexibility of the waist and the
lower region of the body.

Sukhasana Contraindications:

• Backache: Individuals who are experiencing backache shouldn’t stay in this position for more
than 5 mins.

• Arthritis in Knees: Someone with severe arthritis would find it difficult to sit on the floor as there
would be too much pressure at the knees. In such cases, this pose can be avoided or try modifications.

• Knee Surgery: Sukhasana should be avoided by individuals who have undergone knee
replacement surgery. They should take the advice of their doctors before doing so with this practice.
• Spine Issues: Any issues related to the spine or spinal disc problems.

• Sciatica: Someone who suffers from sciatica related to the sciatic nerves should avoid Easy Pose
(Sukhasana) as the sciatica nerve can get pinched.

• Migraine / Anxiety: This pose is practiced with the eyes closed and for longer periods, hence
those suffering from severe migraine or have anxiety issues may find it difficult to remain in this pose
with eyes closed. It is best to master other simpler yoga poses for relieving migraine and anxiety related
health issues before attempting to practice Sukhasana.

• Weak Digestion: Someone suffering from a weak digestive system may also find it challenging to
close eyes in Easy Pose. It is advisable to practice other yoga poses to relieve weak digestion before
attempting Easy Pose with eyes closed.

Asthma :- Chakrasana

Lie on the back with arms beside the body. Bend the knees and place the feet close to the buttocks on
the floor. >Raise the arms above the head and place the palms on the floor close to the shoulders. The
fingers point towards the body and elbows point up. >Lift the entire body high so that only the hands
and feet are on the floor. Look towards the floor.

Physical (Anatomical) Benefits

• Muscles: The entire body gets its stretch in this pose so the muscles which are given maximum
stretch and are toned are the shoulders, arms, wrists, legs, chest, entire spine and the muscles around,
cervical and neck, facial muscles, abdominal muscles and thighs. The entire body weight is balanced on
the wrists and feet , but the art of balancing the weight evenly comes with repeated practice and with
awareness of the breath.

• Organs: As the abdominal muscles are stretched , the abdominal organs are too toned like the
kidney, liver and pancreas. The chest is stretched giving scope for the heart to function well and get the
blood circulation going thus maintaining the [Link] lungs too are stretched. The Thyroid and Pituitary
glands are stimulated as the neck and head get the fresh flow of blood in this pose. The reproductive
organs are also stretch thus strengthening them and giving room for balance of the hormones and
proper functioning of the organ.

Health Benefits

• Symptoms: The entire body in this pose brings about any imbalance in the functioning of the
glands. The digestive system gets better and removes indigestion . The chronic headaches and shoulder
pains caused by unhealthy lifestyle is cured. The irritation in the calf muscles with uneasy cramps during
menstrual times or otherwise weak legs get healing. The back pains get there healing provided the back
symptoms are given a good discussion with a doctor. Menstrual cramps at the abdominal area is taken
care of.
• Therapeutic Benefits: Asthma is healed, Back pains, Migraines, Stress and Anxiety. Osteoporosis
is cured and Infertility too.

The contraindications are as follows:

• A back injury is something that needs healing with proper rest, but if the back injury is healing
and other practice of backbend asanas do not harm the back, yet Chakrasana is way to difficult to
practice. The reason being while releasing from the pose any form of jerk to the back may not be
advisable.

• Heart problems, If any student is suffering from heart ailments then surely one should avoid this
pose completely and not even risk the attempt.

• Pressure, If the student has a history of either High Blood Pressure or Low Blood Pressure , then
the practice of this pose should be done with proper guidance after many rounds and months of practice
of various other backbends.

• Pressure in Eyes, someone who has undergone a cataract surgery or has a history of pressure in
the eyes , then this asana is a complete no no.

• Cervical injury where the neck is supported with a collar, or where there is any other form of
injury to the neck, most certainly should avoid this pose. But where one is suffering from weak or stiff
neck and needs the opening then this could be done with proper guidance.

• Hernia, in case of hernia the body is weak and cannot undertake the stretch while at the pose
and hence after complete healing and after the advice of the doctor this practice can be undertaken
with guidance.

• Lack of Flexibility, surely even if someone is fit and has no ailments but lacks flexibility or
confidence, the teacher should realise this and not impose the stretch or the pose without working on
the flexibility and confidence.

Hypertension :- Taadasana

From a standing position, bring the feet together or hip width apart, parallel. Lift up the toes, spread
them wide and place them back on the floor. Feel your weight evenly balanced through the bottom of
each foot, not leaning forward or back.

Tadasana Benefits:

Tadasana can be practiced with different variations and each has it's own benefits, though the most
important and common benefit one derives is the balance of the body and hence stability of the mind in
coordination with the body.
• Comfortable Stretching of Muscles: The entire body is stretched and therefore the muscles too
are stretched giving room for expansion of the muscles in the most simplest way.

• Stronger Ankles and Knees: The legs become strong at the ankles and the knees. With long
periods of practice in this pose, the toning of the leg muscles will help to practice all other standing
asanas with ease.

• Efficient Prana Flow: The hips are raised and this brings a good support to the entire back
ensuring the spine is expanded giving room for proper flow of prana to the entire body.

• Correct Posture: Toning of the chest and the shoulders helps in removing any bad postures and
results in strong upper back.

• Tones Abdominal Muscles and Lengthens Spine: Focus should be to keep the spine straight by
pulling in the tummy. This eventually helps in toning of the abdominal muscles and lengthens the spine.

• Lighter Body: This pose will help to keep the body light which is essential for the practice of most
other poses.

Tadasana Contraindications:

• Unable to Stand: This yoga pose cannot be beneficial to anyone who finds it difficult to stand for
long with feet together or otherwise.

• Severe Migraine or Giddiness: Someone who is suffering severe migraine or giddiness would find
this pose a challenge.

• Weak Leg Muscles: Weak muscles of the legs will not help standing in Tadasana even in the
most simplest of the pose without variation.

• Knee Locking: Locking the knee can be challenging for long periods and so one must be wary of
this.

• Strain on Spine: Avoid putting too much strain on the spine by carrying the entire body weight.
This can bring more stress to the spine.

Hypertension :- Pawanmuktasana

1. Lie flat on your back on a smooth surface, ensuring that your feet are together, and your arms
are placed beside your body.

2. Take a deep breath. As you exhale, bring your knees towards your chest, and press your thighs
on your abdomen. Clasp your hands around your legs as if you are hugging your knees.

Physical (Anatomical) Benefits

• Tones the leg muscles and improves the blood circulation around the veins.
• As the pressure is more at the abdominal area , it massages the abdomen and improves the
digestion.

• As named , this pose helps in releasing the unwanted gas/wind accumulated at various parts
around the abdomen.

• By pressing the thighs onto the abdomen, pressure falls on the lower back thus strengthening
the muscles.

• As one needs to pull up the neck and chest and balance the body, the strength of the arms and
shoulders are essential , hence this works to tone the arms and shoulders.

• Relieves tiredness from legs.

• Strengthens back.

• Firms abdominal muscles.

• Strengthens legs and hips.

• Cures joint pains.

• Improves blood circulation in legs.

Health Benefits

• As the focus is on the abdominal area, the intestines get massaged along with the other organs
in the abdomen, also bringing in fresh blood to all the parts of the lower abdomen.

• Works like wonders for someone with varicose veins.

• Pressure on the abdomen will ensure the flow of blood to the organs which help in reproduction
, thus removing any imbalance.

• The expanding of the muscles around the neck and shoulders will help in easing initial stages of
spondylitis.

• Removes excess fat around the lower abdomen, hips, chest and arms.

• Therapy for weak back, stiff neck, tight chest, fallen shoulders, stiff varicose veins and weak
abdominal muscles.

• Helps in healing Migraine as the indigestion causes this.

• Avoids varicose veins.

• Relieves constipation.

• Helps with proper elimination.

• Reduces back pain.

• Improves digestive system.

• Cures acidity, digestive problems, diabetes, gastric problems, high blood pressure, and cervical
spondylosis.

Thus are the most important benefits while practicing Pawanamuktasana.

Pawanmuktasana Contraindications:

Indeed this is categorised as a simple Intermediate Pose Level, but some precautions are essential. They
are:

• Anyone with severe migraine should not try this as the pressure around the abdomen will make
the breathing difficult thus causing pressure to the head.

• Students with High or Low Pressure should do this with the guidance of the teacher. One can
start this asana by practicing with one leg as in Half Wind Release Pose.

• Generally during the women's cycle, the uterus is enlarged thus making it difficult to put
pressure on the abdominal area. Hence should be avoided during this period.

• Someone with Asthma should understand the flow of breath before the practice of this pose
and pressure around the chest and lungs may cause stress during breathing.

• Slip Disc is considered as a critical case and therefore should be avoided during the practice of
this asana. The condition of the patient should be understood well and then introduce this practice.

• Advance stages of spondylitis may not be a good thing and hence avoid this pose.

• Someone with any problems related to the internal organs of the lower abdomen should avoid
this pose or take the guidance of the teacher while practicing.

Thus are the few contraindications, but which can be overcome with proper guidance from an
experienced teacher in the field of yoga.
Practical-4: Any one game of your choice out of the list above. Labelled diagram of field & equipment
(Rules, Terminologies & Skills)

Game of your Choice:- Football

Laws of the Game

1 – The Field of Play

The field of play must be rectangular and marked with lines. These lines belong to the areas of which
they are boundaries. The two longer boundary lines are called touch lines. The two shorter lines are
called goal lines. The field of play is divided into two halves by a halfway line, which joins the midpoints
of the two touch lines. The centre mark is indicated at the midpoint of the halfway line. A circle with a
radius of 9.15 m (10 yds) is marked around it. International matches Length: minimum 100 m (110 yds)
maximum 110 m (120 yds) Width: minimum 64 m (70 yds) maximum

2 – The Ball

The ball is: • spherical • made of leather or other suitable material • of a circumference of not more
than 70 cm (28 ins) and not less than 68 cm (27 ins) • not more than 450 g (16 oz) and not less than 410
g (14 oz)

3 – The Number of Players

A match is played by two teams, each consisting of not more than eleven players, one of whom is the
goalkeeper. A match may not start if either team consists of fewer than seven players. Number of
substitutions Official competitions Up to a maximum of three substitutes may be used in any match
played in an official competition organized under the auspices of FIFA.

4 – The Players’ Equipment

The basic compulsory equipment of a player comprises the following separate items:

• a jersey or shirt with sleeves

• shorts –
• shin guards

• footwear

Colors • The two teams must wear colours that distinguish them from each other and also the referee
and the assistant referees

• Each goalkeeper must wear colours that distinguish him from the other players, the referee and the
assistant referees

5 – The Referee

The Referee: • enforces the Laws of the Game • controls the match in cooperation with the assistant
referees and, where applicable, with the fourth.

6– The Assistant Referees

Two assistant referees may be appointed whose duties, subject to the decision of the referee.

7 – The Duration of the Match

Periods of play The match lasts two equal periods of 45 minutes, unless otherwise mutually agreed
between the referee and the two teams.

8 – The Start and Restart of Play

A kick-off is a way of starting or restarting play: • at the start of the match • after a goal has been scored
• at the start of the second half of the match • at the start of each period of extra time, where
applicable A goal may be scored directly from the kick-off.

9 – The Ball In and Out of Play

Ball out of play The ball is out of play when: • it has wholly crossed the goal line or touch line whether
on the ground or in the air • play has been stopped by the referee Ball in play The ball is in play at all
other times, including when: • it rebounds off a goalpost, crossbar or corner flagpost and remains in the
field of play • it rebounds off either the referee or an assistant referee when they are on the field of play

10 – The Method of Scoring

Goal scored A goal is scored when the whole of the ball passes over the goal line, between the goalposts
and under the crossbar, provided that no infringement of the Laws of the Game has been committed
previously by the team scoring the goal.

11 – Offside

Offside position It is not an offence in itself to be in an offside position. A player is in an offside position
if: • he is nearer to his opponents’ goal line than both the ball and the second-last opponent A player is
not in an offside position if: • he is in his own half of the field of play or • he is level with the second-last
opponent or • he is level with the last two opponents

12 – Fouls and Misconduct

Fouls and misconduct are penalized as follows: Direct free kick A direct free kick is awarded to the
opposing team if a player commits any of the following seven offences in a manner considered by the
referee to be careless, reckless or using excessive force: • kicks or attempts to kick an opponent • trips
or attempts to trip an opponent • jumps at an opponent • charges an opponent • strikes or attempts to
strike an opponent • pushes an opponent • tackles an opponent A direct free kick is also awarded to the
opposing team if a player commits any of the following three offences: • holds an opponent • spits at an
opponent • handles the ball deliberately (except for the goalkeeper within his own penalty area)

13 – Free Kicks

Types of free kick Free kicks are either direct or indirect. The direct free kick Ball enters the goal • if a
direct free kick is kicked directly into the opponents’ goal, a goal is awarded • if a direct free kick is
kicked directly into the team’s own goal, a corner kick is awarded to the opposing team The indirect free
kick Signal The referee indicates an indirect free kick by raising his arm above his head. He maintains his
arm in that position until the kick has been taken and the ball has touched another player or goes out of
play.

14 – The Penalty Kick

A penalty kick is awarded against a team that commits one of the ten offences for which a direct free
kick is awarded, inside its own penalty area and while the ball is in play. A goal may be scored directly
from a penalty kick. Additional time is allowed for a penalty kick to be taken at the end of each half or at
the end of periods of extra time.

15 – The Throw-in

A throw-in is a method of restarting play. A throw-in is awarded to the opponents of the player who last
touched the ball when the whole of the ball crosses the touch line, either on the ground or in the air.

16 – The Goal Kick

A goal kick is a method of restarting play. A goal kick is awarded when the whole of the ball passes over
the goal line, either on the ground or in the air, having last touched a player of the attacking team, and a
goal is not scored in accordance with Law

17 – The Corner Kick

A corner kick is a method of restarting play. A corner kick is awarded when the whole of the ball passes
over the goal line, either on the ground or in the air, having last touched a player of the defending team,
and a goal is not scored in accordance with Law 10. A goal may be scored directly from a corner kick, but
only against the opposing team.
Football Terminologies

Attacker: A player whose job is to play the ball forward towards the opponent's goal area to create a
scoring opportunity.

Center Spot: The spot marked at the center of the field from which the kickoff is made.

Corner Kick: A free kick taken from the corner of the field by an attacker. The corner kick is awarded
when the ball has passed over the goal line after last touching a defensive player. The shot is taken from
the corner nearest to where the ball went out.

Defender: A player whose job is to stop the opposition attacking players from goal scoring.

Dribble: Keeping control of the ball while running.

FIFA: The acronym used for the Federation Internationale de Football Association, the world governing
body for the game of association football, which is based in Switzerland.

Foul: Any illegal play.

Free Kick: A kick awarded to an opposition player when an player has committed a foul. Free kicks can
be either direct or indirect.

Futsal: version of Football played indoors

Goal Area: The rectangular area in front of the goal. It is also known as the 6-yard box because of its
dimensions.

Indirect Free Kick: A free kick awarded to a player from which a goal may not be scored directly.

Inswinger: A kick that curves in toward the goal.

Kickoff: The kickoff is taken from the center spot at the start of play at the beginning of each half and
after a goal has been scored.

Man to Man Marking: A defensive system where defenders are designated on

one attacking player to track continuously.

Offside Trap: A technique used by defenders to put attacking players in an offside position, by moving
quickly away from their own goal to leave attackers offside.

Offside: A player is in an offside position if he is nearer to his opponent's goal line than both the ball and
the second-to-last opponent. This does not apply if the players is is on their half of the field. An indirect
free kick is awarded to the opposing team at the place where the offside occurred.
Penalty Area: The rectangular area in front of the goal in which the goalkeeper may handle the ball. It is
also known as the 18-yard box because of its dimensions.

Red Card: A red card is issued to a player when that player has committed a serious infraction or has
been issued with two yellow cards within the same game. The red card held up by the referee to signal
that a player is being sent off. The player sent off cannot be replaced.

Striker: An attacking player whose job is to finish attacking plays by scoring a goal.

Sweeper: A defensive player whose job is to roam behind the other defenders.

A sweeper has no specific marking duties and is the last line of defense before the goalkeeper.

Toe Poke: Use of the toe to strike the ball.

Touch Line: The line that defines the outer edge of the longer sides of the field of play.

Trapping the Ball: Controlling the ball with the sole of the foot.

Volley: Striking the ball in mid-air with either foot.

Wingers: Attackers who play on the wings/flanks of the field.

Yellow Card: A yellow card is held up by a referee to signal a caution for a minor infringement.

Important Indian Football Players

Sunil Chhetri

Bhaichung Bhutia

Sandesh Jhingan

IM Vijayan

Gurpreet Singh Sandhu

Subrata Pal

 Women Footballers of India

 Grace Dangmei.

 Heigrujam Daya Devi.

 Asem Roja Devi.

 Ashem Romi Devi.

 Kamala Devi
 Loitongbam Ashalata Devi.

 Maibam Linthoingambi Devi.

 Nganbam Sweety Devi.

 Important Forigen football players

 Diego Maradona.

 Lionel Messi.

 Pele.

 Cristiano Ronaldo.

 Zinedine Zidane.

 Johan Cruyff.

 Ronaldo.

 Ronaldinho,

Practical-4: Any one game of your choice out of the list above. Labelled diagram of field & equipment
(Rules, Terminologies & Skills)

Game of your Choice:- Basketball

HISTORY AND ORIGIN

James Naismith was the Canadian physicaleducation instructor who inventedbasketball in 1891. James
Naismith wasborn in Almont, Ontario and educated atMcGill University and Presbyterian Collegein
[Link] contrast to other sports, basketball hasa clear origin. It is not the evolutionfrom an ancient
game or another sport andthe inventor is well known: Dr. JamesNaismith. In 1891, while working as
aphysical education teacher at the YMCAInternational Training School (today,Springfield College) in the
United States,Naismith was faced with the problem offinding in 14 days an indoor game toprovide
"athletic distraction" for thestudents at the School for ChristianWorkers (Naismith was also a
Presbyterianminister).After discardingthe idea ofadapting outdoorgames like soccerand lacrosse,
 Naismith recalled the concept of a game ofhis school days known as duck-on-a-rockthat involved
accuracy attempting to knocka "duck" off the top of a large rock bytossing another rock at [Link] course it
was not exactly as we know ittoday. The first game was played with asoccer ball and two peach baskets
nailed10-feet high used as goals, on a court justhalf the size of a present-day court. Thebaskets retained
their bottoms so ballsscored into the basket had to be poked outwith a long dowel each time and
dribbling(bouncing of the ball up and down whilemoving) was not part of the original [Link] sport
was an instant success and thanksto the initial impulse received by the YMCAmovement, basketballs
popularity quicklygrew nationwide and was introduced in manynations. He had the honor to
witnessbasketball become an Olympic sport atthe 1936 Games held in Berlin.

RULE ONE – THE GAME

RULE TWO – PLAYING COURT AND EQUIPMENT

RULE THREE - TEAMS

RULE FOUR - PLAYING REGULATIONS

RULE FIVE - VIOLATIONS Art. 22 Violations

RULE SIX - FOULS

RULE SEVEN - GENERAL PROVISIONS

RULE EIGHT - OFFICIALS, TABLE OFFICIALS, COMMISSIONER: DUTIES AND POWERS

Alley-Oop: When one player jumps and catches a pass from another player and simultaneously dunks
the ball or shoots it in before landing.

And One: When a player gets fouled while shooting and the ball goes in. The player then gets one free
throw.

Assist: A statistic that occurs when a player passes the ball to someone who scores after receiving the
pass. The passing player earns an assist in the stat sheet.

Backboard: The rectangular piece of wood or fiberglass the rim is attached to.

Backdoor: An offensive action in which a player without the ball cuts behind a defender and toward the
basket.

Bank Shot: When a player shoots the ball and it bounces off the backboard and into the hoop.

Block (action): A statistic that occurs when a defensive player stops an offensive player from making a
shot by blocking the ball with his or her hand(s).
Block (area of court): The area just outside of the key in which the rectangular blocks are painted. Also
referred to as the post.

Box Out: When a shot goes up, players use this technique, which involves widening their stance and
arms and using their body as a barrier to get in better rebounding position.

Carry: This penalty, which results in a turnover, occurs when a player holds the ball excessively at the
apex while dribbling.

Charge: This penalty, which results in a turnover, occurs when an offensive player with the ball runs into
a stationary defensive player and knocks him or her over.

Double Dribble: This penalty, which results in a turnover, occurs when a player dribbles the ball with
both hands. It also occurs when a player dribbles, stops dribbling, and then begins to dribble again.

Elbow: The area of the court where the free throw line meets the side of the key or paint.

Fast Break: An offensive action where a team attempts to advance the ball and score as quickly as
possible after a steal, blocked shot or rebound.

Flop: When a player attempts to draw a foul on an opposing player by acting, fabricating or over-
exaggerating the extent of contact.

Free Throw: A free shot given to a player after a foul or a technical foul. The player shoots from the 15-
foot free throw line while the rest of the players line up along the outside of the key.

Key: The painted area that makes up the free throw lane. Also referred to as the paint.

Lay-Up: A shot taken close to the hoop, usually when a player is moving toward the basket.

Man-to-Man: A defensive strategy in which each player on the defensive team guards one person on the
opposing team.
One and One: When a team has reached the initial foul limit, or the bonus, the next player to get fouled
will receive one free throw. If the player makes the free throw, he or she shoots an additional free
throw. This occurs in youth, high school and college basketball only.

Outlet: An offensive strategy in which a player who gathers a defensive rebound passes to a teammate
in an attempt to quickly begin the next possession.

Paint: The painted area that makes up the free throw lane. Also referred to as the key.

Post: The area just outside of the key in which the rectangular blocks are painted. Also referred to as the
block.

Press: A defensive strategy where the defenders guard the opposing team the full length of the court
instead of waiting on the opposite side for the offense to come across.

Post Up: An offensive strategy in which a player gets the ball in the post area with his or her back to the
basket.

Rebound: When a player from either team retrieves the ball and gains possession after a missed shot.

Screen: An offensive strategy in which a player without the ball stands in the way of a defensive player.
The offensive player must remain stationary during the process, or a moving screen will be called and
the result will be an offensive foul and a turnover.

Swish: A made basket where the ball avoids the rim and touches nothing but the net, creating a "swish"
sound.

Three in the Key: A penalty, which results in a turnover, where an offensive player stands inside the key
or the paint area for three seconds.

Travel: A penalty, which results in a turnover, where an offensive player moves his or her pivot foot
illegally or takes three steps without dribbling the ball.

Turnover: When the offensive team loses possession of the ball by way of an offensive foul, steal or out-
of-bounds violation.

Zone Defense: A defensive strategy in which players guard a specific zone or area of the court instead of
a specific player on the opposing team.
Shaquille O'Neal. ...

Larry Bird. ...

Bill Russell. ...

Oscar Robertson. ...

Wilt Chamberlain. ...

Magic Johnson. ...

Michael Jordan. ...

LeBron James. LeBron James.

Indian Basketball Players

Sat Prakash Yadav

Akilan Pari

Vishesh Bhriguvanshi

Prashanti Singh

Geethu Anna Jose

Anitha Pauldurai

Ajmer Singh

Amritpal Singh

Amjyot Singh

Satnam Singh

Top Tournaments:

Basketball World Cup

American Tournaments:

NBA

Argentine League LNB

European Tournaments:

Euro league

Italian League

Spanish ACB League

National Teams Tournaments:

European Championships

South American Champ.

Asian Championships

African Championships

UBA Pro League.

National Championship.

Federation Cup.

ISBL and ICBL (Indian School Basketball League and Indian College Basketball League)