PROJECT- PHYSICAL EDUCATION

CLASS – XII
SESSION- 2022-23

PROJECT -1

FITNESS TEST ADMINISTRATION

NAME OF THE TEST: SAI KHELO INDIA FITNESS TEST

Test Descriptions for Children

TEST-1 BODY MASS INDEX

AIM OF THE TEST: Body Composition refers primarily to the distribution of muscle
and fat in the body. Body size such as height, lengths and girths are also grouped under
this component.

The test performed is Body Mass Index (BMI), which is calculated from body Weight
(W) and height(H). BMI = W / (H x H), where W = body weight in kilograms and H =
height in meters. The higher the score usually indicating higher levels of body fat.
EQUIPMENT REQUIRED:

Flat, Clean surface, Weighing Machine, Stadiometer/Measuring Tape pasted on a wall.\

PROCEDURE –

MEASURING HEIGHT ACCURATELY

 1. Remove the participant’s shoes, bulky clothing, and hair ornaments, and upbraid
hair that interferes with the measurement.
2. Take the height measurement on flooring that is not carpeted and against a flat
surface such as a wall with no moulding.
3. Have the participant stand with feet flat, together, and back against the wall.
Make sure legs are straight, arms are at sides, and shoulders are level.
4. Make sure the participant is looking straight ahead and that the line of sight is
parallel with the floor.
5. Take the measurement while the participant stands with head, shoulders,
buttocks, and heels touching the flat surface (wall). Depending on the overall
body shape of the participant, all points may not touch the wall.

6. Use a flat headpiece to form a right angle with the wall and lower the headpiece
until it firmly touches the crown of the head. Make sure the measurer's eyes are at
the same level as the headpiece. Lightly mark where the bottom of the headpiece
meets the wall.
7. Then, use a metal tape to measure from the base on the floor to the marked
measurement on the wall to get the height measurement. Accurately record the
height to the nearest 0.1 centi-meter.

MEASURING WEIGHT ACCURATELY

1. Use a digital scale. Avoid using bathroom scales that are spring loaded. Place the
scale on firm flooring (such as tile or wood) rather than carpet.
2. Have the participant remove shoes and heavy clothing, such as sweaters.
3. Have the participant stand with both feet in the centre of the scale.
4. Record the weight to the nearest decimal fraction (for example, 25.1 kilograms).

SCORING:

Height recorded in cm and mm. Weight will be recorded in kilogram (kg) and grams
(gms). Record the weight to the nearest decimal fraction (for example, 25.1 kilograms).
Accurately record the height to the nearest 0.1 Centimetre.

TEST- 2 PLATE TAPPING TEST

AIM OF THE TEST: Tests speed and coordination of limb movement

EQUIPMENTS REQUIRED: Table (adjustable height), 2 yellow discs (20cm

diameter), rectangle (30 x 20 cm), stopwatch

PRICEDURE:

1. If possible, the table height should be adjusted so that the subject is standing
comfortably in front of the discs. The two yellow discs are placed with their
centres 60 cm apart on the table. The rectangle is placed equidistant between both
discs.
2. The non-preferred hand is placed on the rectangle. The subject moves the
preferred hand back and forth between the discs over the hand in the middle as
quickly as possible.
3. This action is repeated for 25 full cycles (50 taps).

SCORING:

The time taken to complete 25 cycles is recorded

TEST- 3 FLAMINGO BALANCE TEST

AIM OF THE TEST-

Ability to balance successfully on a single leg. This single leg balance test assesses the
strength of the leg, pelvic, and trunk muscle as well as Static balance.

EQUIPMENT REQUIRED: Non -Slippery even surface, Stopwatch, can be done on

just standing on beam.

PROCEDURE-

1. Stand on the beam. Keep balance by holding the instructor's hand (if required to
start)
2. While balancing on the preferred leg, the free leg is flexed at the knee and the
foot of this leg held close to the buttocks.
3. Start the watch as the instructor lets go of the participant/subject.
 4. Pause the stopwatch each time the subject loses balance (either by falling off the
beam or letting goes of the foot being held).
5. Resume over, again timing until they lose balance. Count the number of falls in
60 seconds of balancing.

6. If there are more than 15 falls in the first 30 seconds, the test is terminated.

SCORING:

1. The total number of falls or loss of balance in 60 seconds of balancing is

recorded.
2. If there are more than 15 falls in the first 30 seconds, the test is terminated

TEST- 3 PARTIAL CURL UP (30 SECONDS)

AIM OF THE TEST- The curl up test measures abdominal muscular strength and
endurance of the abdominals and hip Flexors, important in back support and core
stability.

EQUIPMENT REQUIRED:

Flat clean cushioned surface with two parallel strips (6 inches apart), Stopwatch,
Recording sheets, Pen

PROCEDURE-
1. The subject lies on a cushioned, flat, clean surface with knees flexed, usually at
90 degrees, with hands straight on the sides (palms facing downwards) closer to
the ground, parallel to the body.

2. The subject raises the trunk in a smooth motion, keeping the arms in position,
curling up the desired amount (at least 6 inches above/along the ground towards
the parallel strip).
3. The trunk is lowered back to the floor so that the shoulder blades or upper back
touch the floor. Flat clean cushioned surface with two parallel strips (6 inches
apart), Stopwatch, Recording sheets, Pen

SCORING:

Record the maximum number of Curl ups in a certain time period 30 seconds.

TEST- 4 PUSH UPS (BOYS)/MODIFIED PUSH UPS (GIRLS)

AIM OF THE TEST- Upper body strength endurance, and trunk stability.

EQUIPMENT REQUIRED:

Flat clean cushioned surface/Gym mat

 PROCEDURE-

1. A standard push up begins with the hands and toes touching the floor, the
body and legs in a straight line, feet slightly apart, the arms at shoulder width
apart, extended and at a right angle to the body.
2. Keeping the back and knees straight, the subject lowers the body to a
predetermined point, to touch some other object, or until there is a 90-degree
angle at the elbows, then returns back to the starting position with the arms
extended.
3. This action is repeated, and test continues until exhaustion, or until they can
do no more in rhythm or have reached the target number of push-ups.
4. For Girls: push-up technique is with the knees resting on the ground.

SCORING:

Record the number of correctly completed push-ups.

TEST- 5 SIT AND REACH

AIM OF THE TEST-

Common measure of flexibility, and specifically measures the flexibility of the lower
back and hamstring muscles. This test is important as because tightness in this area is
implicated in lumbar lordosis, forward pelvic tilt and lower back pain
EQUIPMENT REQUIRED:

Sit and Reach box with the following dimensions: 12" x 12" (sides) 12" x 10" (front and
back) 12" x 21" (top) Inscribe the top panel with centimeter/mm gradations. It is crucial
that the vertical plane against which the subject's feet will be placed is exactly at the 23
cm mark. Flat clean cushioned surface/Gym Mats.

PRODEDURE-

1. This test involves sitting on the floor with legs stretched out straight ahead. Shoes
should be removed. The soles of the feet are placed flat against the Sit and Reach
box. Both knees should be locked and pressed flat to the floor - the tester may
assist by holding them down.
2. With the palms facing downwards, and the hands-on top of each other, the subject
reaches forward along the measuring line as far as possible.
3. Ensure that the hands remain at the same level, not one reaching further forward
than the other. After some practice reaches, the subject reaches out and holds that
position for at one-two seconds while the distance is recorded. Make sure there
are no jerky movements.
SCORING:

The score is recorded (difference between initial position and final position), in cm and
mm, as the distance reached by the hand.

TEST- 6 600 Mtr Run/Walk

AIMOF THE TEST

Cardiovascular Fitness/Cardiovascular Endurance

EQUIPMENT REQUIRED:

Stopwatch, whistle, marker cone, lime powder, measuring tape, 200 or 400 mts with
1.22 mt (minimum 1 mt) width preferably on a flat and even playground with a marking
of starting and finish line.

PRODEDURE

1. Participants are instructed to run 600 mts. in the fastest possible pace.
2. The participants begin on signal, “ready, start” as they cross the finish line
elapsed time should be announced to the participants.
 3. Walking is permitted but the objective is to cover the distance in the shortest
possible time.

SCORING:

Time taken for completion (Run or Walk) in min, sec, mm

TEST- 7 50 MTR DASH (STANDING START)

AIM OF THE TEST- Determines acceleration and speed

EQUIPMENT REQUIRED: Measuring tape or marked track, stopwatch, cone

markers, flat and clear surface of at least 60 meters.

PROCEDURE

1. A thorough warm up should be given, including some practice starts and

accelerations.
2. Start from a stationary position, with one foot in front of the other. The front foot
must be on or behind the starting line. This starting position should be static (dead
start).
3. The tester should provide hints for maximizing speed (such as keeping low,
driving hard with the arms and legs) and encouraged to continue running hard
through the finish line.
 SCORING: Time taken for completion

PROJECT – 2

Yoga and life style diseases

Note-

1. You have to write any two asanas for each life style disease.
2. find out the picture of each asana and paste in your file.
3. there are 4 life style diseases given in the contents.

PROCEDURE FOR ASANA, BENEFITS AND CONTRAINDICATION FOR

TWO ASANA FOR EACH LIFE STYLE DISEASE

Asana as Preventive Measures-

Asana refers to the many positions in which a person sits or stands to do yoga. It is a
Sanskrit word which means a ‘physical posture’. Various types of physical postures or
asanas means bending and stretching the body. This stimulates blood circulation,
balance the nervous system, benefits the various systems running in our body like
digestive system, nervous system, cardiovascular system, muscles, joints etc. Asanas
prevent from many types of lifestyle diseases.

Obesity
The excess weight or deposition of excess fats on body is called obesity. It leads to
various diseases like diabetes, heart diseases, hypertension, lowered pulmonary
functions, lowers life expectancy. Obesity is a condition where your Body Mass Index
(BMI) is higher than 30. Males are at high risk during age 29 to 35 and females are at
risk during the age 45 to 49. Various asanas can be practised effectively to reduce the
weight, control obesity. The major asanas to control obesity are Vajrasana, Hastasana,
Trikonasana and Ardha Matsyendrasana. Their procedures, benefits and
contraindications are listed below

Vajrasana [Thunderbolt Pose]

 Procedure

 It is done in sitting posture.

 Stand on the knees with the lower legs, together and stretched backwards,
the two. big toes crossing each other.

 Lower the body and sit on your heels. Rest your buttocks on the heels and
the thighs on the calf muscles.

 Keep the hands on the knees and keep the head straight.

 Concentrate on breathing, start inhalation and exhalation.

Benefits

 Vajrasana modifies the blood flow in the lower pelvic region. It increases
the. efficiency of the digestive system.

 It helps to prevent acidity and ulcers by improving the digestion.

 It is a good meditative pose for those suffering from sciatica and severe
lower back problems.
  Supt-Vajrasana strengthens the muscles in back, neck and chest regions. It
expands the chest and is good for lung problems.

Contraindications

 Vajrasana should not be practised by those suffering from severe knee pain.

 This asana should be avoided by recent surgery patients of legs or waist.

 If feel any pain in the ankles during Vajrasana, release the pose and massage
the ankle with the hands.

Hastasana

Procedure

 Hastasana is done in a standing posture. Start with standing in Tadasana and

twist the arms in a way that the palms are positioned away from the torso
along with thumbs facing backward. Inhale and along with it brush away
your arms out and towards the roof.

 Bring the arms parallel to one another and then without bending the
shoulders push the palms, tightly together.

 Expand the elbows completely and reach upwards. Then slightly slant your
head backwards and look at the thumbs.
  The shoulder blades need to be slithered down the spine

 Exhale along with tilting the torso towards the front from the joints of the
hip

into standing in a forward bending position.

Benefits

 It stretches the complete body and provides a good massage to the arms,
spine, upper and lower back, ankles, hands, shoulders, calf muscles and
thighs.

 It stretches the Organs of the stomach, and as a result enhances the digestive
system and increases the capacity of the lungs.

 This asana helps in enhancing the blood circulation of the body.

 It helps in enhancing the body postures.

 It helps in alleviating nervousness and melancholy.

 It helps in tightening the abdomen and helps in easing sciatica.

Contraindications
In case of shoulder or neck injuries, experiencing dizziness’ While staring ‘upwards and
in case of any other medical concerns.

Trikonasana [Triangle Pose]

 Procedure

 This is done in a standing posture.

 Stand erect with feet about 3 feet apart with knees straight.

 Raise both the hands till they are in line with each other, parallel to the
ground. Inhale when you are raising the hands.

 Now bend towards the right and slightly bend the knees and touch the right
foot with the hands. Look up at the left hand. Exhale when you are bending
down to touch the foot. Keep the eyes open throughout the practice.

 Return to the standing position.

 Repeat this with the left hand touching the left foot.

 Practise as many rounds as is comfortable.

Benefit-

 Strengthens the legs, knees, ankles, arms and chest.

 Stretches and opens the lower back region, groin area, hamstrings, calves,
shoulders, chest and spine.

 Increases mental and physical equilibrium.

 Helps improve digestion.

  Reduces anxiety, stress, back pain and sciatica Contraindications.

 Avoid doing this if suffering from migraine, diarrhoea, neck and back
injuries.

 Those with high blood pressure may do this pose but without raising their
hand overhead, as this may further raise the blood pressure.

Ardha Matsyendrasana (Half Spinal Twist Pose]

Procedure

 This is done in a sitting posture.

 Sit with legs straight and stretched in front of you.

  Bend the right leg, lift it and place it on the left side of the stretched left
foot.

 Bend the left leg and bring close to the body. Place it under the right
buttocks.

 Take the left arm around the right leg and grab the toes of the right leg with
the left hand.

 Now turn towards the right and simultaneously move the right hand behind
the back. Twist the back and the neck as far right as possible. Exhale while
twisting the back and neck.

 Breathe normally and slowly in this position.

 Repeat with the other leg.

Benefits

 It is one of the best poses to improve the flexibility of the spine.

 It stimulates the liver and kidneys.

 It stretches the shoulders, hips and neck.

 It energises the spine.

 It stimulates the digestive fire in the belly.

 It relieves menstrual discomfort, fatigue, sciatica and backache.

 It is therapeutic for asthma and infertility.

Contraindications

 Avoid during pregnancy and menstruation due to the strong twist in the
abdomen.

 People with heart, abdominal or brain surgeries should avoid this asana.

 Avoid those who are having peptic ulcer or hernia.

 Those with severe spinal problems should avoid.

 Those with mild slipped disc can benefit but in severe cases it should be
avoided.
Diabetes
Diabetes has become an epidemic worldwide. When sugar level increased in blood and
body stops producing insulin. Different asanas help to stimulate the production of
insulin that helps in controlling diabetes. The asanas to control diabetes are

Bhujangasana

Procedure

 This is done in lying posture.

 Lie on the stomach and rest forehead on the floor.

 Keep the feet and toes together and touch the ground. Place the hands at
shoulder level and palms on floor.

 Inhale and lift the head, chest, abdomen and keep the navel on the floor take
five breaths at least.

 Exhale slowly come down to rest with hands below the head slowly.

Benefits

 It improves the blood circulation and energises the heart.

 It decreases menstrual irregularities in females.

  It strengthens muscles of chest, shoulders, arms and abdomen.

 It is effective in uterine disorder.

 It improves the function of reproductive organ.

 It improves the function of liver, kidney, pancreas and gall bladder.

 It helps to lose weight.

 It relieves menstrual discomfort and improves fertility.

 It reduces headache, anxiety, insomnia and sinusitis.

 It reduces abdominal fats and helps metabolism.

Contraindications

 Pregnant women should avoid this asana.

 Avoid those who are suffering from slip disc or sciatica problem and
asthma.

 Ulcer patients also avoid this asana.

Contraindications

 Avoid during pregnancy.

 People having a hernia problem and backache should not do this asana.

 Avoid those who are suffering from ulcer, heart problem or any surgeries
like spine and brain.

Paschimottasana
Procedure

 This is done in sitting posture.

 Sit on the floor with the outstretched legs.

 Inhale and lengthen the abdomen then lift the chest.

 Exhale bend forwards from the hips. Keep the shoulders open and the head
up.

 Reach forwards and hold the big toes in a lock with the middle and index
fingers.

 Inhale, lengthen the torso, bring the sternum forward.

 Exhale, bring the chest and abdomen down to the thighs and the elbows out
to the sides.

 Stay in this position for 5 deep breaths and relax the muscles while exhale.

 Focus on stretching the hamstrings rather than getting the head to the knees.

Benefits

 It stretches hamstrings, spine, shoulders and hip joints.

 It massages the pancreas and improves

  It relieves menstrual discomfort and improves fertility.

 It reduces headache, anxiety, insomnia and sinusitis.

 It reduces abdominal fats and helps metabolism.

Contraindications

 Pregnant women should avoid this asana.

 Avoid those who are suffering from slip disc or sciatica problem and
asthma.

 Ulcer patients also avoid this asana.

Pawanmuktasana

Procedure

 This is done in lying position.

 Lie flat on the back and keep the legs, straight, relax breathe .deeply and
regularly.

 Inhale slowly and lift the legs and bend in the knees. Bring upwards to the
chest till the thigh touches to stomach.

 Hug the knees in place and lock the fingers.

 Place the nose tip between the knees.

  Exhale slowly and come back to the original position i,e. Shavasana.

 This is very beneficial for stomach as The results are very impressive.

Benefits

 It cures acidity, indigestion and constipation.

 It is helpful for those suffering from. gastrointestinal problems, arthritis,

pain, heart problems and waist pain.

 It strengthens back muscle and cures back pain.

 It is very beneficial for reproductive organs and for menstruation disorder.

Contraindications

 Those who are suffering from high blood pressure, hernia, heart problems,
slip disc and ulcer should avoid.

 During pregnancy and menstruation, women should avoid this.

Asthma
Asthma is a universal chronic airway inflammatory disease of the air passage caused by
excessive air sensitiveness, swelling in air ways and airflow obstruction. The disease
can

be managed by performing various asana-

Sukasana

Procedure

 This is done in a sitting position.

 Sit cross legged on the floor or any other flat surface.

 Bring one foot over the opposite knee. Place both the palms on your knees
and close your eyes.

 Breathe slowly and concentrate on the breathing pattern.

 Continue breathing in the same way for 5 minutes.


Benefits

 It helps to make the back stronger and elongate the knees and ankles.

 It is beneficial for opening the muscles of groin, hips and the outer thighs.

 It relieves from physical and mental tiredness and eliminates worries from
the person’s mind.

 It can relive from backache as well as pain.

 It is a good posture to sit for a long time.

Contraindications

 In case of severe knee and back injury, it is required to sit over the folded
blanket or take the assistance of the bolster or pillow.

 If face difficulties in this pose then try placing the blanket or bolster under
the thighs.

Chakrasana
 Procedure

 This is done in lying posture.

 Lie down properly and look upward.

 Bring the feet closer to the hips and bend knees upward; keep a distance of
about one foot between the feet.

 Bring up the hands near to the ears and put the palms on the ground as the
fingers facing on the shoulders.

 Gradually, lift up the body in air by balancing on feet and rotate the head
backward along with hands slowly.

 Reach the final position by stretching the whole body to forming a position
look like a semi-circle.

 Now maintain this position as longer as possible. To reach the normal

position, slowly lower down the body to touch the ground and release the
hands and feet.

Benefits

 It helps to strengthen liver, pancreas, kidneys and heart.

  It is good for infertility, asthma and osteoporosis.

 It strengthens arms, shoulders, hands, wrists and legs buttocks, abdomen and
spine.

 It stretches the chest and lungs.

 It helps to stimulate the thyroid and pituitary glands.

 It helps to increase energy and counteracts depression.

Contraindications

 Those who are suffering from diarrhoea, heart problems and hernia should
avoid this.

 Avoid during pregnancy.

 Avoid those who have wrist, ankles and spine pain.

 Hypertension or hypotension person should avoid this asana.

Gomukhasana [Cow Face Pose)

Procedure

 This is a sitting asana.

 Sit erect and stretch both legs together in front, hands by the side, palm
resting on the ground, fingers of the hands together.

 Fold right leg at the knee and place it on the ground by the side of the left
buttock.

 Bringing the left leg from above the right leg, place it on the ground by the
side of the right buttock.

 Now place the palms on the knee one above the other and sit erect.

 After some time return to the original position.

 Change the position of the legs i.e. by placing the right knee above and the
left knee down and repeat this as much as you can.

Benefits

 It helps to stretch and strengthen the muscles of the ankles, hips and thighs,
shoulders, triceps, inner armpits and chest.

 It is helpful in the treatment of sciatica.

 It enhances the workings of the kidneys by stimulating it, thus helping those
suffering from diabetes.

 Regular practice can reduce stress and anxiety.

Contraindications

 Those who are suffering from shoulder, knee or backpain should avoid this.

 People suffering from any kind of knee injury/problem avoid this.

Parvatasana (Mountain Pose)

Procedure

 it down on the floor in a cross legged position or Sukhasana and Padmasana

(lotus pose).

 Bring the hands in the front and interlock the fingers.

 Breathe out and move the hands over the head. Keep the fingers interlocked
and hands stretched upwards.

 Pull the torso in upward direction and stretch.

 Hold this position for a little longer and breathe

normally.

 Bring down the hands as in original position. Unlock the hands and keep
them aside and stretch the legs in the front and relax.

Benefits

 It helps to improve the blood circulation around the body.

 It reduces mental fatigue and improves the memory.

 It reduces muscle pain, especially in back and neck regions.

 It helps to reduce the problems of carpal tunnel syndrome, rheumatic

stiffness.
Contraindications

 Don’t bend the elbow or overstrain the knees.

 Avoid any forward movement.

 Avoid hunching of the back during sitting position.

 People with hunch back, stiff shoulder should avoid.

Bhujangasana

Procedure

 This is done in lying posture.

 Lie on the stomach and rest forehead on the floor.

 Keep the feet and toes together and touch the ground. Place the hands at
shoulder level and palms on floor.

 Inhale and lift the head, chest, abdomen and keep the navel on the floor and
take five breaths at least.

 Exhale slowly and come down to rest with hands below the head slowly.

 It is equally effective in all the cases.

Benefits

 It gives a good stretch to the lungs, shoulders, chest and abdomen.

 It is helpful in stress release.

 It is known to open up the lungs and the heart i.e. it helps protect from
diseases of bronchiatis.

 It relieves sciatica and asthma.

Contraindications

 Avoid if suffering from hernia, back injuries, carpal tunnel syndrome.

 Avoid during pregnancy.

 Avoid if undergone recent abdominal surgeries.

Pashchimottanasana

Procedure

 This is done in sitting position.

 Sit straight with the legs together by stretching in front. Keep the head neck
and spine erect.

 Place the palms on the respective knees.

 Now bend the head and trunk slowly forward and catch the toes with the
thumb, index and middle fingers without bending knees.
  Take a deep breath and exhale slowly.

 Bend the arm and try to touch the elbow on the floor.

 After few seconds slowly return to your starting position.

 Breathe normally.

Benefits

 It relieves stress and relaxes the mind.

 It removes anxiety, anger and irritability.

 It stretches the spine and brings flexibility.

 It helps to remove constipation and digestive disorder.

 It is useful for increasing height.

 It is helpful for women after childbirth.

Contraindications

 Pregnant women should avoid this asana.

 Avoid those who are suffering from slip disc or sciatica problem and
asthma.

 Ulcer patients also avoid this practice.

Matasyasana
Procedure

 This is done in lying position.

 Sit and fold both the legs together.

 Slowly lie down on the back and hold the elbows.

 Place the palms next to ears, towards the shoulder blade.

 Raise the trunk and head then press palms and waist and place the crown of
the head on the floor.

 Place both the hands on the thighs then relax the elbow on the floor and try
to hold the toe with the fingers.

 Crown of head and lower body on the floor making an arc shape on the
back. Maintain this pose at least 50 or 100 counts.

 Now carefully release the fingers from the toes, push the palms on the floor
then raise the head and the shoulder blades and take rest. Straighten the legs
and take a position of Savasana.

Benefits

 It reduces headache caused by stiffness of the neck.

 It refreshes back muscles and the spinal cord.

  It cures asthma and respiratory disorders.

 It will be helpful to take deep sleep or normal sleep and get emancipate from
insomnia due to work stress.

Contraindications

 Avoid those who are suffering from high or low blood pressure.

 Avoid those who are suffering from migraine.,

 Avoid those who are suffering from ‘ serious lower-back or neck injury.

Hypertension
Blood pressure is the force of blood in the arteries. When this pressure becomes –
abnormally high then it is called hypertension or high blood pressure. Stress is a major
factor that causes hypertension. There are different types of asanas for the treatment of
hypertension.

Tadasana [Mountain Pose]

Procedure

 This is a standing asana.

 Stand straight with the feet together.

 Slowly lift the toes and place them back on the floor.

 Pull up the kneecaps and squeeze the thighs.

 Inhale and lift up from the waist.

 Breathe and hold for 4 to 8 breaths.

 Exhale and drop the shoulders down.

Benefits

 It improves body posture and reduces flat feet problem.

 Knees, thighs and ankles become stronger.

 Buttocks and abdomen get toned.

 It helps to alleviate sciatica.

  It also makes spine more agile.

 It helps to increase height and improve balance.

 It regulates digestive, nervous and respiratory systems

Contraindications

 Avoid during headaches.

 Avoid during insomnia.

 Avoid during low blood pressure.

Vajrasana [Thunderbolt Pose]

 It is done in sitting posture.

 Stand on the knees with the lower legs together and stretched backwards,
the two big toes crossing each other.

 Lower the body and sit on your heels. Rest your buttocks on the heels and
the thighs on the calf muscles.

 Keep the hands on the knees and keep the head straight.

 Concentrate on breathing, start inhalation and exhalation.

Benefits
  It enhances blood circulation.

 It helps to improve digestion.

 Food gets digested well if one sits in Vajrasana after taking meals.

 It relieves excessive gas trouble or pain.

 Nerves of legs and thighs are strengthened.

 It helps to make knee and ankle joints flexible.

 It prevents from certain rheumatic diseases.

Contraindications

 Avoid if acute trouble or stiffness in foot, ankle and knees.

 Avoid during slip disc conditions.

Pawanmuktasana

Procedure

 This is done in lying position.

 Lie flat on the back and keep the legs straight, relax, breathe deeply and
regularly.

 Inhale slowly and lift the legs and bend in the knees. Bring upwards to the
chest till the thigh touches to stomach.
  Hug the knees in place and lock the fingers.

 Place the nose tip between the knees.

 Exhale slowly and come back to the original position i.e. Shavasana.

 This is very beneficial for stomach abs. The results are very impressive.

Benefits

 It helps to strengthen the back.

 It massages the abdominal muscles.

 It helps in digestion.

 It reduces belly fat.

Contraindications

 Those who are suffering from high blood pressure, hernia, heart problems,
slip disc and ulcer should avoid.

 During pregnancy and menstruation, women should avoid this.

Ardha Chakrasana
Procedure

 This is a standing asana.

 Stand straight and arms alongside the body.

 Balance the weight equally on both feet.

 Breathing in, extend the arms overhead, palms facing each other.

 Bend backwards, push the pelvis forward, keeping the arms in line with the
ears, elbows and knees straight, head up and lifting the chest towards the
ceiling.

 Breathing out, bring the arms down and relax.

Benefits

 It stretches the front upper torso.

 It tones the arms and shoulder muscles.

Contraindications

 Avoid during headache.

 Avoid during serious back injury.

Bhujangasana

Procedure

 This is done in lying posture.

 Lie on the stomach and rest forehead on the floor.

 Keep the feet and toes together and touch the ground. Place the hands at
shoulder level and palms on floor.

 Inhale and lift the head, chest, abdomen and keep the navel on the floor and
take five breaths at least.

 Exhale slowly and come down to rest with hands below the head slowly.

Benefits

 It increases immunity.

 It strengthens the back muscles and spinal cord.

 It helps to cure lumbago and lower back pain problems.

 It helps to cure kidney related diseases.

 It gives fast cure for disorders of ovaries in women.

Contraindications

 Avoid during pregnancy.

  People having a hernia problem and backache should not do this asana.

 Avoid those who are suffering from ulcer, heart problem or any surgeries
like spine and brain.

PROJECT -3

ANY ONE GAME OF YOUR CHOICE OUT OF THE FOLLOWING- MUST

INCLUDE -

A. INTRODUCTION OF SPORTS
B. HITORY OF THE GAME
C. LABELLED DIAGRAME OF FIELD,
D. EQUIPMENTS
E. GENERAL RULES & REGULATION,
F. BASIC SKILLS
G. TERMINOLOGIES USED IN SPORTS
H. NATIONAL AND INTERNATIONAL TOURNAMENT & PLAYERS.
I. NAME OF ARJUN AND DRONACHARYA AWARDEE
LIST OF THE GAME IS AS FOLLOWS-
1. BASKETBALL
2. FOOTBALL
3. KABADDI
4. KHO-KHO
5. VOLLEYBALL
6. HANDBALL
7. HOCKEY
8. CRICKET
CHILDREN WITH SPECIAL NEED (ONLY FOR CWSN)
1. CHAIAR BASKETBALL
2. UNIFIED BADMINTON
3. SITTING VOLLEYBALL
4. BOCCE
5. WHELE CHAIR BASKETBALL
6. UNIFIED BADMINTON
7. UNIFIED FOOTBALL
8. BLIND CRICKET
9. GOAL BALL
[Link]
[Link] CHAIR RACES/THROWS