GENERAL INSTRUCTIONS

1. Project should be on A-4 ruled sheets & to be

put in ring file after the completion of the
project.
[Link] of the ring file should be sky blue
3. Record file should include below three
topics:
 TOPIC -1
 FITNESS TESTS ADMINISTRATION OF SAI KHELO
INDIA FITNESS TEST
• Body Composition (BMI)
• Partial Curl-Up - Abdominal strength
• Push Ups for Boys, Modified Push Ups for Girls-
Muscular Endurance strength
• Sit and Reach Test-Flexibility
• 600 Meter Run/Walk-Cardiovascular Endurance
• 50 Mt. Dash-Speed
 TOPIC -2
 PROCEDURE FOR ASANA, BENEFITS &
CONTRAINDICATION FOR ANY TWO ASANAS
FOR EACH LIFESTYLE DISEASE.
• Obesity
• Diabetes
• Asthma
• Hypertension
• Back Pain
 TOPIC -3
Anyone game IOA recognized game/sport out of the
[Link] of the game/sports. Labelled diagram of field
& equipment (Rules &
regulations,Terminologies & Skills).
1. Football
2. Volley Ball
3. Badminton
4. Cricket
5. Basketball
6. Kabaddi
7. Handball
8. Hockey
9. Kho-Kho
 TOPIC -1
FITNESS TEST – SAI KHELO INDIA FITNESS
TEST IN SCHOOL (AGE GROUP 9-18YRS/
CLASS 4-12)
 BMI/Body Composition
 50 [Link]/ Speed
 Flexibility/Sit and reach test
 Partial Curl-Up/Abdominal Strength
 Push Ups for Boys, Modified Push Ups for
Girls/Muscular strength
 600 mts. run/walk/Cardiovascular Endurance
  BMI/BODY COMPOSITION

Body mass index (BMI) is a measure of body fat

based on height and weight that applies to adult
men and women.
Weight in Kg
Formula of BMI =
Height X Height(In mts.)
 EXAMPLE
WEIGHT-70 kg
HEIGHT – 5.6’(66 Inches i.e. 1.6764 mts.)

BMI= 70
1.6764 X 1.6764 i.e (2.81)
BMI=24.91
 WHO Criteria for under weight , healthy
weight ,over weight & Obese
CATEGORY BMI
UNDER WEIGHT ˂ 18.5
HEALTHY WEIGHT 18.5 – 24.9
OVER WEIGHT 25 – 29.9
OBESE CLASS I 30 – 34.9
OBESE CLASS II 35 – 39.9

OBESE CLASS III ˃ 40

  50MTS, STANDING START/50
[Link]/SPEED

PURPOSE
The purpose of this test is to determine or
measure speed.

EQUIPMENTS REQUIRED
Measuring Tape & Stopwatches.
PROCDURE
An area of 50 mts. is marked
on a track. Participant takes
the starting position behind
the starting line. On starter
commands, “Are You Ready?”
and “GO” participants will start
running. The word ‘Go’ is accompanied by a
downward sweep of the starters arm as a signal to
the timer.
The score is recorded in seconds to the nearest 10 th of
a second.
  SIT AND REACH TEST/FLEXIBILITY

PURPOSE
The purpose of this test is to determine or measure
flexibility level of the person.
(hip region including the lower back)

EQUIPMENT REQUIRED
Sit and reach Box
PROCEDURE
Shoes and socks should be
removed. Then sit down on the
floor & feet should be kept flat
against the [Link] the knees should be straight
and pressed flat to the floor.
The individual, whose flexibility is to be measured tries
to extend his both hands forward along the measuring
line on the box as far as he can extend. His fingertips of
both hands should remain equal and at the same level.
He should hold the full reach position for 2 seconds
He should not jerk or bounce to reach
maximum distance.
The score is recorded to the nearest centimeter
or half inch based on the distance reached by
the fingertips of both hands.
  PARTIAL CURL UP/ABDOMINAL
STRENGTH
PURPOSE
To test the strength and endurance of abdominal
muscles.

EQUIPMENT REQUIRED
A flat clean and cushioned surface, recording sheet
and pen.
PROCDURE
Participant lies in supine position
on cushioned surface. The knees
should be flexed and feet should
be 12 inches from the buttocks.
Both the feet should be slightly apart. The arms are
extended & rested on thighs. The head should be in
neutral position.
This is the starting position.
Participant curls up with a slow controlled movement,
until his/her shoulders come off the cushioned surface
or mat two inches then back down again. These are
continued until the subject feels unable to maintain
the rhythm.
Total number of partial curl ups will be recorded. Curl
up should not be counted if the shoulders are not
raised up by 2 inches.
  PUSH UPS FOR BOYS/MUSCUAR
ENDURANCE STRENGTH
PURPOSE
To test or measure the upper body strength and
endurance.

EQUIPMENT REQUIRED
A floor mat and a paper to record basic information
such as age, gender and total no of pushups
performed.
PRUCDURE
After proper warming up, ask the Participant to take
position in a push up position. Hands and toes should
touch the floor/mat. Hands should be shoulder width
apart. The upper body and legs should be in a straight line.
Elbows should be fully extended keeping the back and
the knees straight, the participant lowers the upper
body so that elbows may bend to 90 degrees or chest
may touch the mat/floor and then returns back to the
starting position with the arms extended.

This is one repetition. The same action is repeated and

the test continues until the subject can do more in
rhythm. Count the total no. of pushups performed.
  MODIFIED PUSH UPs FOR GIRLS

PURPOSE
To test or measure the upper body strength and
endurance.

EQUIPMENT REQUIRED
A floor mat and a paper to record basic information
such as age, gender and total no of pushups
performed.
PRUCDURE
After proper warming up, participant is asked to take starting
position for modified push ups. In a modified push ups position,
hands and knees should touch the floor. Both the hands should
be shoulder width apart and elbows fully extended.
While keeping the position, participant should lower
her upper body, so that elbows may bend to 90
degrees. Then the participant returns back to the
starting position.

This is one repetition. The same action is repeated and

the test continues until the subject can do more in
rhythm. Count the total no. of pushups performed.
  [Link] OR WALK/
CARDIOVASCULAR ENDURANCE
PURPOSE
To measure endurance.

EQUIPMENT REQUIRED
600 m track and stopwatch.
PROCEDURE

The participant takes

the position behind the
starting line.
At the signal of ‘Ready’ and ‘Go’ the participant starts
running 600-yard distance. During the course of
running he may walk.
In this test, many students can run at the same time.
Time is recorded in minutes and seconds.
 TOPIC-2
Lifestyle diseases and asana with their
procedure, Benefits & Contraindications
to cure lifestyle diseases
OBESITY
  ASANA TO CURE OBESITY
 TADASANA
 PAVANMUKTASANA
 SURYABHEDNA PARANAYAM
  OBESITY
Obesity is a term used to describe excess body
fat. It is the condition of excess body weight
and fat.
A person is said to be obese, when his body
weight is 20% more above ideal body weight.
One can prevent and cure obesity by
performing regular asana.
Three asana to cure obesity are described
below.
  TADASANA

Tadasana is combination of
two Sanskrit word (Tada) ताड
Means "mountain" and Asana
(आसन)means"posture" or "seat".
PROCDURE

Stand up in attention position. Lift 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 or 15 times.
BENIFITS

It is helpful in developing physical and mental

balance.
It reduces obesity.
It cures constipation & digestive problems.
It improves body posture.
It is an excellent asana for those who wants to
enhance their height.
It is beneficial in treating hypertension.
CONTRAINDICATIONS

 If a person with low blood pressure should not do

this asana.
 One should avoid doing this asana,In case of
headaches / migraine.
 Individuals, who suffer from blood circulation
problems such as faulty valves, should not perform
this asana.
  PAWANMUKTASANA
The anti-flatus pose. As the name
suggests, is an excellent pose for
releasing gas from the digestive
tract. It is best practiced in the
morning, before any other asana.
PROCDURE
Lie down on your back on a plain surface. Keep your
feet together and place your arms beside your body.
Take a deep breath. When you exhale bring your
knees towards your chest. At the same time press
your thighs on your abdomen. Clasp your hands
around your legs. Hold the asana when you breathe
normally. Every time you inhale, ensure that you
loosen the grip. Exhale and release the pose after you
rock and roll from side to side about 3 times.
BENIFITS
Cure Diabetes
It strengthens the abdominal muscles. It also
massages the intestines and organs of the digestive
system which helps in releasing the gas and thus
improves digestion.
It relieves constipation.
It helps in reducing the fats of thighs, buttocks and
abdominal area
It enhances the blood circulation in pelvic area.
It eases the tension in lower back.
CONTRAINDICATIONS

 If a person is suffering from heart problems, hyper

acidity, high blood pressure, slipped disc and hernia
you should avoid this asana.
 Pregnant women should avoid doing this asana.
 If a person had an abdominal surgery recently he
should avoid performing this asana.
 Individuals suffering from piles should avoid this
asana.
  SURYABHEDNA PARANAYAM

The meaning of ‘Surya’ is Sun

which refers to right nostril
of the nose. Bhedana means
to pierce or pass through.
By closing one nostril and forcing the prana to
pass through just one side.
PROCEDURE
Keep your head and spine erect with eyes
closed. Then focus your attention at the point
between your eye brows. Close your left nostril
with your ring finger and little finger.
Now, start inhalation slowly and deeply
through your right nostril. After that close your
right nostril with the thumb of your right hand.
Then exhale through your left nostril slowly.
This is one cycle.
Repeat the same process for 5 to 10 times.
BENEFITS

 It is helpful in reducing anxiety, depression and other

mental illness.
 It is helpful in awakening the kundalini shakti.
 Regular practice of this pranayama cures all diseases
that are created by the insufficiency of oxygen in the
blood.
 It cleans the frontal sinuses.
 Removes the impurities of blood and cures skin
diseases.
 It is the best breathing exercise for cold, cough and
other respiratory problems.
CONTRAINDICATIONS

 It should be avoided if you are suffering from

higher blood pressure or heart disease.
 It should be avoided in summer.
 Its practice should be avoided in case of
epilepsy.
 It should not be practised in late night as it
may be difficult to fall sleep.
DIABETES
  ASANA TO CURE DIABETES
PASCHIMOTTANASANA
KATICHAKRASANA
KAPALABHATI
  DIABETES
Diabetes is such a disorder that it causes sugar to
build up in our blood stream instead of being used
by the cells in our bodies.

Our body uses a hormone (insulin) to control the

level of sugar in our blood. When our body does
not produce sufficient amounts of insulin or when
insulin does not work properly, diabetes occurs.
 TYPES
TYPE I DIABETES
The Pancreatic gland does not produce insulin.
Hence, injection of insulin is required daily for its
treatment.

TYPE II DIABETES
The body does not produce sufficient amount of
insulin hormone or the hormone is produced
sufficiently but it is not used properly by the body.
There are frequent cases of Type II.
  PASCHIMOTTANASANA
The name comes from the Sanskrit and it is the
combination of three words.
Paschima (पश्चिम) means
“West" or "the back of the body”.
Uttana( उत्तान) means
“Intense stretch" or "extended”.
Asana (आसन) meaning
“Posture" or "seat".
PROCDURE

Sit on the ground with legs forward. Then, hold the

toes of your feet with the fingers of both hands.
Breathe out slowly and try to touch the knees with
your forehead. Then breathe in slowly, raise your head
upwards and come to the prior position.
Perform this asana at least 10 to 12 times.
BENIFITS
Cure Diabetes
It is a good remedy for constipation.
It gives relief in sciatica, backache and asthma.
It also reduces obesity.
It is helpful in treating abdominal diseases.
It is helpful in curing skin diseases.
Vertebra becomes flexible and healthy.
It alleviates gas trouble.
CONTRAINDICATIONS

 If a person is suffering from enlarged liver he should

never do this asana.
 Avoid doing this asana if suffering from any
respiratory diseases.
 If a person has back or spinal problem, make sure
that he/she perform this asana only under expert
guidance.
  KATICHAKRASANA
Kati chakrasana consists
of two words: Kati and
Chakra. Here ‘Kati’ means
‘waist’ and ‘chakra’ means
‘wheel’.
Thus, Kati Chakrasana is a waist rotating, standing
yoga posture. In this pose, a practitioner has to
twist the waist right and left, respectively.
PROCEDURE
Stand straight on the ground with both feet one foot
apart. Both the arms should be outstretched in front of
the chest. Palms should be facing each other while
inhaling. Take the arms slowly towards the right side of
your body.
Simultaneously, twist your body from the waist to the
right side and take your arms back as far as possible.
At the time of swinging towards the right side, keep
the right arm straight and left arm bent. During
exhalation, bring the arms to the front. Repeat the
same procedure towards the left side. Perform the
complete cycle 5 to 10 times.
BENEFITS
 It tones up the waist, hips, neck and shoulders
and makes these organs more flexible.
 It strengthens the waist muscles.
 It helps in reducing stress.
 It helps in relieving constipation.
 It burns extra calories and fats and finally helps
in reducing body weight.
 It is helpful for back stiffness and corrects
various postural deformities.
CONTRAINDICATIONS
 In case of spinal disorders, it should be
avoided.
 In case of abdominal inflammation, it should
be avoided.
 It should be avoided by women during
pregnancy.
 If you are suffering from hernia, slipped disc,
avoid this asana.
  KAPALABHATI

The word kapalabhati is derived from Sanskrit.

Kapal means ‘forehead’ and bhati means
‘shining’. Thus, kapalabhati refers to shining
face with inner radiance. It is highly energizing
abdominal breathing exercise. In this
pranayama, quick exhalation and normal
inhalation are performed which follow each
other.
PROCEDURE

Sit in a cross-legged position with back straight. Let your

hands rest on knees. Relax your body and mind. Slowly
and deeply inhale through both nostrils while expanding
abdomen. Exhale through nose while pulling the
abdomen in. Again inhale effortlessly. Just relax and the
lungs will automatically be filled with air.
Having performed 10 to 15 quick exhalation and natural
inhalation, inhale and exhale deeply. Repeat 4 to 5 rounds
per day.
BENEFITS

 Kapalbhati increases the capacity of lungs and

strengthens them
 Regular as well as advanced practice of kapalbhati helps
to reduce CO2 levels in the blood, which results in
increasing the level of oxygen in the body.
 It relieves anxiety and tension
 Kapalbhati helps to cure asthma and sinus.
 It improves digestive process and helps in reducing
gastric problems. Its regular practice helps in relieving
gas, heart burn and constipation.
CONTRAINDICATIONS

 Pregnant women should avoid practising

Kapalbhati
 If you have ulcers, you have to be very careful
while practising Kapalbhati.
 Kapalbhati should not be done if you have a
weak digestive system.
 It should not be done in case of hypertension
and stroke.
ASTHMA
  ASANA TO CURE ASTHMA
 TADASANA
 DHANURASANA
 ANULOMA-VILOMA.
  TADASANA

Tadasana is combination of
two Sanskrit word (Tada) ताड
Means "mountain" and Asana
(आसन)means"posture" or "seat".
PROCDURE

Stand up in attention position. Lift 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 or 15 times.
BENIFITS

It is helpful in developing physical and mental

balance.
It reduces obesity.
It cures constipation & digestive problems.
It improves body posture.
It is an excellent asana for those who wants to
enhance their height.
It is beneficial in treating hypertension.
CONTRAINDICATIONS

 If a person with low blood pressure should not do

this asana.
 One should avoid doing this asana,In case of
headaches / migraine.
 Individuals, who suffer from blood circulation
problems such as faulty valves, should not perform
this asana.
 DHANURASANA
Dhanurasana is a sanskrit
word that means ‘bow pose’ in English.
Dhanurasana is named so
because it looks like an
archer’s bow. This pose requires a bit of
balancing ability.
PROCEDURE
Lie down flat on your stomach and place your
hands parallel to your torso, with palms facing
upward.
Inhale deeply and lift your feet off the ground,
bending your legs at the knees. Simultaneously,
lift your hands off the ground and hold your
ankles gently. Raise your thighs, head and chest
as high as you can. Stretch and bring the toes
or ankles towards your head.
Look upward and hold this pose for least 15
seconds. Then exhale and release the pose.
Lower your head, chest, thighs and feet back
towards the ground. Relax for few seconds
and then repeat the pose.
BENEFITS
 It strengthens the back and abdominal
muscles and improves the digestive process.
 It improves the strength of your thighs, chest,
neck and shoulders
 It relieves menstrual discomfort and
constipation.
 It helps to reduce excess fats around the belly,
waist and hips.
 It helps in curing diabetes because it gives
massage to the liver and pancreas.
 It helps in reducing back pain.
CONTRAINDICATIONS

 Avoid the practice of this asana in case of

hernia and high or low blood pressure
 You should not practice this pose if you have
neck injury, pain in lower back and migraine
 Avoid it in case of abdominal surgery in
recent period
 Women should avoid practising this pose
during pregnancy.
  ANULOMA-VILOMA

Anulom-vilom is a breathing
exercise. Here, ‘Anulom’
means ‘towards’ and
‘Vilom’ means ‘reverse’.
In this type of pranayama, nostrils are
alternatively used in reverse order for each
inhalation and exhalation.
PROCEDURE
Sit down in Padmasana or in any one of the
meditative pose and close your eyes. Your
spine should be straight.
Keep your hands on the respective knees. Then
raise your right hand and place your thumb on
the right nostril and the ring finger on your left
nostril.
Now close your right nostril with the right thumb and
slowly begin to inhale with your left nostril. After the
complete inhalation, close your left nostril with the ring
finger while keeping the right nostril closed.
Hold you breath for as much as you can. Then move your
thumbs away from your right nostril and start exhalation
slowly. Now practice it in reverse, this time inhale
through the right nostril and exhale through the left
nostril.
After finishing this cycle, repeat it for another 3 to 5 times
BENEFITS
It helps in managing stress, tension, anxiety and
depression.
It improves focus and concentration.
It helps in boosting immunity.
It provides oxygen to the whole body in ample
amount.
It helps in improving memory and retaining
information for longer periods of time.
Regular practice of anulom-vilom improves the
functioning of the lungs and also enhances the
endurance level.
CONTRAINDICATIONS
 The practice of Anulom-Vilom is to be done only
under the guidance of an expert yoga teacher.
 Do not do Anulom-Vilom if your stomach is full,
because it may be harmful for your digestive
system.
 In the beginning, retaining of breath for
maximum time should be avoided.
HYPERTENSION
  ASANA TO CURE HYPERTENSION

 BHUJANGASANA
 GOMUKHASANA
 SITLIPRANAYAM
  HYPERTENSION
Hypertension means increased blood pressure. It is a
condition in which the force of the blood against the artery
walls is too high.

The normal blood pressure of an adult is considered 120/80

mmHg.

Usually hypertension is defined as blood pressure above

140/90, and is considered severe if the pressure is above
180/120.
High blood pressure often has no symptoms. Over time, if
untreated, it can cause health conditions, such as heart
disease and stroke

Though it is a fact that blood pressure increases with the

advancement of age but nowadays, youngsters also
suffer from this problem due to their faulty lifestyles.

Hypertension can be prevented as well as cured if the

yogic asana are practiced regularly.
  BHUJANGASANA
The name comes from the
Sanskrit word bhujaṅga,“Snake”
or “ Cobra” and Asana,“Posture”
or "seat", from the resemblance
to a cobra with its hood raised.
The pose is described in the 17th century
PROCDURE
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 turn backwards. Keep this position
for some time. Then, get back to the normal position.
For good results, perform this asana 3 to 5 times.
BENIFITS

It cures Diabetes

It cures the disorders of urinary bladder.
It cures the diseases of liver.
It improves blood circulation.
It makes the vertebral column flexible and thin.
It cures gas disorders, constipation and
indigestion.
It strengthens the muscles of hands.
CONTRAINDICATIONS

 This asana should be avoided by individuals who

suffer from hernia, back injuries, headaches and
recent abdominal surgeries.
 Pregnant women should not perform this asana.
  GOMUKHASANA

PROCEDURE
Sit down on the ground
with legs stretched forward
Now fold the left leg at the
knee and sit on the left foot. Fold the right leg
and keep the right thigh on the left thigh with
the help of your hands.
Now lift your buttocks and bring the heels of both
feet together so that they should touch each other.
Now fold your left arm behind your back over the
shoulder. Fold the right arm behind the back under
the right shoulder.
After that bend your fingers of both the hands and
clasp each other. At this time your head and back
should be erect. Then, repeat the same in reverse
position.
BENEFITS
It makes the leg muscles strong and elastic
It helps in keeping the shoulder joints healthy,
flexible and strong
It improves the function of lungs
Regular practice of this asana helps in the
treatment of sciatica
It improves the function of kidneys by stimulating
it thus helps the individuals who suffer from
diabetes
It also reduces stress and anxiety.
CONTRAINDICATIONS
 The individuals who suffer from shoulder,
knee or back pain should avoid this asana
 Avoid this asana in case of any knee injury
 Avoid this asana in case of recent or chronic
knee or hip injury or inflammation.
 SHEETLI PRANAYAMA
It is a part of Hatha Yoga.
Sheetal means calmness.
It is a breathing exercise
that reduces internal heat
and restores mental, physical and emotional
equilibrium.
PROCEDURE
Sit cross-legged comfortably on the floor with
your feet on your thighs and the soles facing
upwards. Straight your spine and head, join the
tips of index fingers to the tips of the thumbs
and let the other fingers remain either
extended or loose. Gently, close your eyes and
relax your mind and body.
Now open your mouth and try to fold your tongue
slowly while stretching it out. Inhale gently with
the hissing sound to feel the coolness of intake of
air. Then take your tongue inside and hold your
breath as long as possible with closed eyes.
Next feel the breath penetrating into your brain
and spreading into your nervous system. Feel the
coolness while gradually exhaling through your
nose. This is just one round of ‘Sheetli
Pranayama’. Repeat it 10 to 15 times regularly.
BENEFITS
 It purifies blood and refreshes body and
mind.
 It is useful for those who feel tired, sleepy and
lazy while getting up in the morning or during
the day.
 It reduces anger, anxiety and stress.
 It balances the function of endocrine system.
 It helps in case of insomnia.
CONTRAINDICATIONS
 Sheetli pranayama should be avoided in case
of the following conditions
 Asthma, bronchitis and respiratory diseases
 Lower blood pressure and constipation
 Cold weather.
BACK PAIN
 ASANA TO CURE BACK PAIN
 ARDHCHAKRASANA
 MAKRASANA
 NADI-SHODHANA PRANAYAM
  ARDHA CHAKRASANA
PROCEDURE
Stand straight with both feet
together. Hold your hips with
your hands. Bend backwards
without bending your knees with slow
inhalation. Remain in this pose for some time.
Do it 2 or 3 times.
BENEFITS
 It helps to make ankles, thigh, shoulders, chest,
spine and abdomen stronger.
 It relieves stress and tension.
 It improves digestion.
 It cures menstrual disorders.
 It cures pain in legs.
 It reduces fat in the waist and thigh.
 It helps to alleviate upper back pain.
 It relieves stress in the neck and shoulders.
CONTRAINDICATIONS
 Avoid this asana in case of hip or spinal
problems.
 Avoid doing this asana if you have peptic ulcer
and hernia.
 Avoid performing this asana if you have
migraine, headache, low blood pressure,
diarrhoea and insomnia.
 Pregnant women should avoid doing this asana.
  MAKARASANA
Makarasana is composed
of two words: 'Makara' and
'Asana'. Here 'Makara'
means 'crocodile' and 'Asana'
means 'pose'.
In fact, it is called Makarasana because it is this
asana and body shape that resembles 'makara'
or'crocodile'.
PROCEDURE
Lie down on your stomach with feet slightly
apart. Toes should point outward. Bend both
the arms and keep the right palm on the left
arm. Keep your head on your left or right arm.
Keep your eyes closed. Relax in this pose for up
to 10 minutes.
BENEFITS
 It provides deep relaxation to body and mind.
 It relieves stress and tension.
 It reduce back pain.
 It helps in relaxing the spine and reduces tension
 It helps in curing asthama and knee pain.
 It is beneficial for respiratory organs
CONTRAINDICATIONS
 In case of serious back injury,avoid this asana
 Avoid doing this asana if you neck injury.
 Pregnant women should avoid doing this
asana.
 NADI-SHODHANA PRANAYAM

Nadi Shodhana pranayama

is a combination of two
words: Nadi and Shodhana.
Here, nadi means 'channel' and shodhana
means purification.
So, its meaning is to purity or clear the
channels of physical body.
PROCEDURE
Sit comfortably. Raise the right hand and place
the right thumb on the right nostril and close it.
Inhale through the left nostril. Release right
nostril and exhale. Then block the left nostril
and inhale from the right nostril.
This completes one cycle. Repeat 10-12 cycles.
In this pranayama, after inhalation, breath is
held for a brief period of time, which
differentiates it from anulom-vilom
pranayama.
BENEFITS
 It clears and releases toxins.
 It reduces stress and anxiousness.
 It helps to balance hormones.
 It enhances the ability to concentrate.
 It keeps the balance between right and left side of
the brain.
 It regulates the nervous system.
 It helps in lowering the blood pressure.
 It improves breathing.
 It lowers fear and anxiety.
CONTRAINDICATIONS
 It should be avoided in case of high vata, heart
problem, high anxiety or nervousness.
 During menstruation its practice should be
avoided.
 Avoid its practice if your sinuses are blocked.
 Avoid it in case of cold and fever.
 TOPIC-3
Anyone game IOA recognized game/sport out of the list. History of
the game/sports. Labelled diagram of field & equipment (Rules
& regulations,Terminologies & Skills)

1. Football
2. Volley Ball
3. Badminton
4. Cricket
5. Basketball
6. Kabaddi
7. Handball
8. Hockey
9. Kho-Kho