Name of the School

Qalidity Cortefioate
Name of the Student

Father's Name

Class

Section

Roll No.

Session

It is certified that the Practicals recorded in this notebook have

been done by the above-named student in the playground and
the signatures affixed on the recorded Practicals are genuine. The
performance of the student in various activities has been assessed
as under:

Marks Level

Date

Place

Principal Teacher's Signature

 INDEX
Listof Practicals
NAME OF THE PRACTICAL REMARKS
S.NO. DATE
 1.SAI Khelo India Fitness Test
The protocols and guidelines will
enable Physical Fitness Assessments to
be conducted by schools and parents
to monitor and track the fitness and
health indicators of children of Classes
1-3 (5 to 8 years) and Classes 4-12 Fitness &Skills Assessment and
(9 to18+ years) as per the Khelo India Monitoring
battery of tests.
BATTERY OF RECOMMENDED TESTS

Age Group 5-8 Years (Classes 1 to 3)

At this stage (Classes 1 to 3), children should acquire Fundamental Movement Skills (FMS)
leaving the learning of specific physical activities to later stages. FMS provides building
blocks for many physical activities,such as playing games, dance and sports. Locomotor,
Manipulative and Body Management abilities are key to success in most sports and
and
physical activities. Abilities of children in Classes 1 to 3, which need to be measured
tracked, are:
distribution of muscle
1. Body Composition (BMI): Body composition primarily refers to
and fat in the body.
which is calculated
The test performed is generally known as Body Mass Index (BMI),
from body weight (W) and height (H).
Weight (kg)
BMI =
[Height (m)]?
Higher the score, higher are the levels of body fat.
How to perform the test
Take the height measurement on flooring that is not
carpeted and against a flat surface. Have the participant
stand with feet flat, together and back against the wall.
Legs should be straight, arms at the sides and shoulders
levelled. Make sure the participant is looking straight
ahead and that the line of sight is parallel to the floor.
Take measurement while the participant stands with head,
shoulders, buttocks and heels touching the flat wall. Use a
flat headpiece toform aright angle to the wall and lower
the headpiece until it firmly touches the crown of the head.
Lightly mark where the bottom of the headpiece meets the
on
wall. Then, usea metal tape to measure from the base
the height measurement.
the floor to the marked measurement on the wall to get

9
 and coordination of limb movem
2. Coordination (Plate Tapping): TestsS speed
How toperform the test the
table height should be adjusted so that
The front of the discs. Two
subject stands comfortably in
are placed on the table with their centres
yellow discs
apart. A rectangle is placed equidistant from
60 cm non-preferred hand is placed
both the discs and the
moves the preferred
on the rectangle. The subject
the discs over the hand
handback and forth between
possible.
in the middle as quickly as
This gction isrepeated for 25 full cycles (50 taps). The time taken todo so is record.3
as the SCore.
3. Balance (Flamingo Balance): This test is used to measure the ability to balance
successfully on asingle leg. This single leg balance test is useful to assess the strength of
the static balance.
the leg,pelvic and trunk muscle as well as
Howto perform the test
Stand on abeam. Keep balance by holding the instructor's hand,
if required, to start. 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.
The total number of falls or loss of balance in 60 seconds of
balancing is recorded. Timing starts when the participant lets
go of the instructor. If there are more than 15 falls in the first
30 seconds, the test is terminated.
Age Group 9-18+ years (Classes 4 to 12)
For Classes 4 to 12, it is important for students to have an overall physical fitness.
The following components are to be considered in Physical Health and Fitness profile:
1. Body Composition (BMI): Body composition primarily refers to the distribution of
muscle and fat in the body.
The test performed is generally known as Body Mass Index (BMI), which is calculated
from body weight (W) and height (H).
BMI =
Weight (kg)
[Height (m)]²
Higher the score, higher are the levels of body fat.
Howto perform the test
Takethe height measurement on flooring that is not carpeted and against a fiat
suride
Have the participant stand with feet flat, together and back against the wall. Legs should
be straight,arms at the sides and shoulders levelled. Makesure the
straight ahead and the line of sight is parallel tothe floor. Take theparticipant lookuIg
is
measurement wii
 flat wall.
the participant stands with head, shoulders, buttocks and heels touching the
Use a flat headpiece to formaright angle to the wall and lower the headpiece until it
firmly touches the crown of the head. Lightly mark where the bottom of the headpiece
floor to the
meets the wall. Then, use a metal tape to measure from the base on the
marked measurement on the wall to get the height measurement.

2. Strength
muscular
(a) Abdominal(Partial Curl-up): The curl-up test measures abdominal
very
strength and endurance of the abdominals and hip flexors, which are
important in back support and core stability.
How to perform the test
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. The subject raises the trunk in a smooth
motion, keeping the arms in position, curling up
ground towards the parallel
the desired amount (at least 6 inches above/along the upper back
is lowered back to the floor so that the shoulder blades or
strip). The trunk
curl-ups in 30 seconds.
touch the floor. The score is the maximum number of
Push-ups for Girls): This
(b) Muscular Endurance (Push-ups for Boys, Modifiedtrunk stability.
test measures upper body strength endurance and
How to perform the test
A standard push-up begins with the hands
and toes touching the floor, the body
shoulder-width apart, extended
and legs in astraight line, feet slightly apart, arms
and knees straight, the subject
and at right angle to the body. Keeping the back some other object, or until there
lowers the body to a predetermined point to touch
returns to the starting position with arms
is a 90-degree angle at the elbows, then until exhaustion or until they
extended. This action is repeated and the test continues
target number of push-ups.
can do no more in rhythm or have reached the

with knees resting on the ground.

For Girls: The push-up technique for girls is push-ups.
The score is the number of correctly completed
3. Flexibility (Sit andi Reach Test): This test is used to measure flexibility and it
measures the flexibility of the lower back and hamstring
muscles. This test is specifical
important
as tightness in this area is many times responsible for incapacitating lower i back pain.
y
How toperform the test
with legs
This test involves sitting on the floor should be
stretched out straight ahead. Shoes
placed flat
removed. The soles of the feet are
knees should be
against the sit and reach box. Both
tester may
locked and pressed flat to the floor-the
facing
assist by holding them down. With palms
other, the
downwards and hands on top of each
line
subject reaches forward along the measuring the
remain at
as far as possible. The hands must
than the other.
same level, not one reaching further forward
After some practice, the subject reaches out and holds that position for at Jenet
1-2seconds while the distance is recorded. There should be no jerky movements
The score is recorded (difference between initial position and final position) in
cm and mm as the distance reached by the hand.
4. Cardiovascular Endurance (600-Metre Run/Walk): This test
is used as a measure of cardiovascular fitness and endurance.

How to perform the test

Participantsare instructed to run 600 metres at their fastest
possible pace.
The participants begin on the signal,"Ready,Start". As they
cross the finish line, elapsed time should be announced to
the participants. Walking is permitted but the objective is to
cover the distance in the shortest possible time.
The score is the time taken for completion (run or walk) in
minutes and seconds.
S. Speed (50-Metre Dash): This is a test used to measure acceleration and speed.
How to perform the test
The participant should perform a thorough
warm-up, including some practice starts
and accelerations. The participant
should
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).
 Thetester may provide hints for maximising speed (such as keeping low, driving hard
with the arms and legs) and encourage the participant to continue running hard
through to the finish line.
Time taken for completion of the dash is the score.

SUGGESTIONS ON PHYSICAL FITNESS ASSESSMENTS

1. It isrecommended that assessments are done twicea year (for Term Iand Term IIin
each academic year).The minimum gap between tests should be four months.
2. Most fitness tests will require acombination of evaluations toassess speed, endurance/
stamina,strength, flexibility and body composition.
3. Determine the current abilities of the testee by pretending that this is their final test
today and ask them to perform each exercise. Note how close they came to the goal
and how much further they need to go.
4. Ensure one has adequate time to prepare for the test.
S. Participants must be encouraged to pace themselves. Maintaining a constant tempo
is crucial for completing long and repetitive exercises, like Curl-ups, Push-ups and
600-metre run/walk. Starting too fast leads to fatigue quickly. Maintaining a steady
pace throughout is more effective.
6. Participants should be encouraged topractise for afew weeks with emphasis on the
concept of pace. Results are usually better if a participant can maintain consistency
in performance during the practice period.
BEFORE A
TEST
shoes.
1 Participants are encouraged to wear comfortable clothes with sports
(a) In case shoes are not available, participants can run barefoot. They need to
ensure that the foot doesn't get hurt with sharp objects in the playing field.
(b) They should avoid leather shoes.
running and bending
2. Participants should wear clothes that are comfortable for
(e.g., T-shirt and comfortable trousers/half pants).
3. They should wear socks that will keep the feet dry.

SAFETY MEASURES
when you want to conduct
1. If youplan to test a group of people, decide the Date/Time
the test.
injure
2. Ensure that the playing field is flat and clear of stones/sharp objects that may
children.
you want to
3. Ensure that the required equipment is available at the place where
conduct the tests.
4. Have a first-aid box ready.

13)
 2.06GA

Yoga is a group of physical, mental andspiritual practices or disciplines which originated

in ancient India. The word Yoga' is derived from the Sanskrit root "Yuj',
to join', to yoke' or to unite. Yoga is widely accepted as a means of staying
which means
overcoming many afflictions. healthyand
HISTORY

The origin of yoga can be traced back to over 5,000 years. However, some researchers
surmise that the practice of yoga may be up to 10,000 years old. Afew
centuriesthe after
Patanjali, yoga masters created a system of practices designed to rejuvenate b
and prolong life. They rejected the teachings of ancient Vedas and embraced
body as the means to achieve enlightenment. physical
In the late 1800s and early 1900s, yoga masters began to travel to the West,
attention and followers. This began when Swami Vivekananda wowed the attendeod attracting
with his lectures on yoga and the universality of the world's religions. In the 1920s ond
1930s, Hatha Yoga was strongly promoted. Since then, many more western and Indion
teachers have been popularising Hatha Yoga and gaining millions of followers. Hatha
Yoga now has various schools or styles, all emphasising the different aspects of the
practice.
To the modern world, yoga has assumed a position of great importance and we now
celebrate June 21 as the International Yoga Day. Yogasanas help to keep in check several
disorders associated with modern lifestyle, some of which have been discussed below.
Equipment Needed for Yoga
Yoga mat
Comfortable exercise clothes
Water bottle
Yoga block
" Yoga strap

SIMPLE RULES OF YOGA

Do's
Yogapractice should be accompanied by cleanliness of surroundings, body and mind.
" Asanas should be practised on an empty stomach.
in lukewarm water if you feel weak.
Consumea small amount of honey
Yogicpractices should be performed slowly, in a relaxed
the body and breath. manner, with awareness o
 Awarm-up or looserning exercise and stretches before asanas are mandatory to avoid
injuries.
Stay hydrated before going for yoga practice.
Wear supportive and comfortable clothing. Light andcomfortable cotton clothes are
preferred to facilitate easy movement of the body.
Yoga should be practised in a well-ventilated room with a pleasant drift of air.
Use a mat with a good grip to do yogasanas.
Breathing should always be through the nostrils unless instructed otherwise.
" Perform practices accordingto the body'scapacity. It takes some time toget good
results, so persistent and regular practice is essential.
There are contraindications/limitations for each yogasana and such contraindications
should always be kept in mind.
Complete the yoga session with relaxation techniques to cool down. Yoga session can
also end with meditation/deep silence/Sankalpa/`hnti Ptha, etc.
Don'ts
" Don't take a shower or drink water for 30 minutes after doingyoga.
" Don't do strenuous exercises after yoga.
" Women should not practise yogasanas after the third month of
pregnancy. Asanas
may be resumed two months after the childis born.
Yoga should not be performed in a state of exhaustion, illness, ina hurry or in acute
stress conditions.
" Don't perform yoga immediately after meals. Wait until 2 to 3hours after a large
meal.
During ilness, surgeries or any sprains or fractures, one should refrain from yoga.
" Don't practise yoga in adverse and extreme weather conditions (too hot, too cold or
humid).
Donot hold breath during the practice unless it is specially mentioned to do so.
" Donot hold the body tight or give undue jerks to the body.
Some lifestyle diseases and yogasanas which may prove beneficial in correcting them
have been discussed below.

OBESITY: PROCEDURE, BENEFITS AND CONTRAINDICATIONS FOR

PAWANMUKTASANA, MATSYASANA
Obesity is defined as the state of beinggrossly fat or overweight. Obesity
predisposes
one to heart disease, diabetes, many types of cancers and mechanical problems like
flat foot, knee osteoarthritis, etc. Fat not only tends to accumulate under the
skin but
also inside the organs. This fat, called visceral fat, is dangerous for
health. Yoga helps
in obesity.
 Pawanmuktasana
Pose, is a: reclining posture. Thes
Pawanmuktasana, also known as Wind Relieving
name Pawanmuktasana is made up
'pawan' means wind, 'mukta'
of three Sanskrit Sansk
wordspawan+mukta+asang
means to release and 'asana' means
rit,
where
Practisingthis asana helps relieve constipation
and gas from stomach and posture,
intestines.

Procedure
1 To practise this asana, you should begin by ying down in resting position with
arms spread on the groun.
2. Bend your knees to bring them near the stomach.
3. With the help of the hands, keep your knees close to the chest and the upper half
of the body properly stuck to the ground.
4. Remain in this posture for four to five minutes.
Benefits
Stretches the neck and back
Helps decrease gas in intestines
" Increases blood circulation to all the internal organs
Improves digestive system
" Relievesconstipation
Strengthens the lower back muscles and loosens spinal vertebrae
" Decreases sterility and impotence
" Beneficial in mitigating menstrual disorders
Reduces fat from the abdominal area, thighs and buttocks
Contraindications
" Must be avoided if there has been a recent abdominal surgery as there is a lot o
pressure on the abdomen.
Anyone suffering from hernia or piles should avoid this asana.
Pregnant women should not practise this asana.
" If there is any pain, stiffness or injury to the neck, the head should remain on tne
floor.
 Matsyasana
The Sanskrit word'Matsya' means fish. It is thus
the "Destroyer of all Diseases" in ancient nicknamed theFish Pose. Aptly labelled
Yogic texts, Matsyasana can restore spinal
strength and overall body balance, consequently leading to a better physical and
emotional outlook of the practitioner.
Chest up
Cross legs in front or
in full/half lotus
Look up

Crown on the floor

Procedure
1. Begin with the Shavasana (Corpse Pose).
2. Maintain a flat back. Make sure your arms are
the mat.
straight, with palms laid out on
3. Gently bring your palms under your buttocks.
4. Tip your head backwards slightly with your torso
resting on the floor. Hold for a
minimum of 30 seconds.
5. Inhale and use your forearms to lift your chest,
off the mat.
shoulders, upper back and head
6. Bring the top of your head to rest on the mat and hold this
of 30 seconds.
position for a minimum
7. Return to the initial position.
8. Relax and inhale.
9. Repeat the process 6-8 times.

Benefits
Strengthens the respiratory system
Beneficial for patients suffering from asthma, bronchitis and chronic throat problems
Stimulates kidney function
" Activates the thyroid gland
Contraindications
" This asanashould be avoided after any abdominal surgery and by hernia
patients.
Avoid thisasana if you suffer from problems of the cervical spine, high blood pressure
or dizziness.
 BENEFITS AND CONTRAINDICATIONSEOD
PROCEDURE,
DIABETES: BHUJANGASANA, PASCHIMOTTANASANA
world besides high blood pressure. It
the biggest silent killer inthe
Diabetes today is
cOCcurs
because of the inability of our body cells to utilise the sugars fromn our food resulting in
increased sugar levels in the blood. There are two types of diabetes- -Type 1 and Type 2.
Diabetes traditionally is accompanied by increased appetite, increased urination and
increased thirst, though this classical presentation is no longer SO Commnon. Obesity is a
Also,, blurring of vision, non-healing
big precipitating factor in Type 2 diabetes. indisease
juries
and numbness in hands and feet are often found. Diabetes is a preventable
medication is concerned. Regular physical
as far as symptoms and need for activity
includingyoga helps alleviate the disease to a great extent. The following yogasanos
are beneficial in diabetes.

Bhujangasana
Bhujangasana is a gentle backbend practised from a face-down position that worme
and strengthens the spine while opening the chest. This term comes from the Sanskrit
word bhujanga', meaning serpent or snake, and 'asana', meaning posture or seat
Bhujangasana is also referred to as Cobra Pose.
Procedure
1. To start, lie on your stomach and
place your forehead on the floor.
2. Place your feet together or hip-width
apart.
3. Keep the top of your feet pressing
against the floor.
4. Place your hands underneath your
shoulders, keeping your elbowsclose
to your body.
Benefits
Stretches muscles in the shoulders, chest andabdomen
Decreases stiffness in the lower back and increases
flexibility
Strengthens arms and shoulders
Improves menstrual irregularities in women
Firms and tones up the buttocks
Invigorates the heart
" It is one of the best
asanas to
back and increases flexibility ofincrease height naturally because it
the spine which leads to an strengthensthe
increase in height
Contraindications
" Avoid this asana during pregnancy.
" Avoid if suffering from hernia, back injuries, headache and after abdominal surgeries.
" Should be avoided by those with wrist problems like carpaltunnel syndrome.
Paschimottanasana
This is one of the 12 basic postures of Hatha Yoga and is also a part of the Ashtanga
primary series. Paschimottanasana is considered to be a calming posture for the mind
and nervous system. It is also known as seated forward bend.

Procedure
1. Sit up with legs stretched out straight in front
of you on the floor.
2. Keep the spine erect and toes flexed towards you.
3. Bring your respiration to normal.
4. Breathing in, slowly raise both your arms
straight above your head and stretch up.
5. As you exhale, begin to come forward, hinging
at your hips.
Benefits
Calms the brain and helps relieve stress and mild depression
Stretches the spine, shoulders and hamstrings
Stimulates the liver, kidneys, ovaries and uterus
Improves digestion
discomfort in women
Helps relieve the symptoms of menopause and menstrual
" Soothes headache and reduces anxiety and fatigue
Contraindications
should not practise this asana.
" Those suffering from lungdisease or spinal problem
disease.
" Thisasana should be avoided by people with liver and spleen
CONTRAINDICATIONS FOR
ASTHMA: PROCEDURE, BENEFITS AND
DHANURASANA, USHTRASANA
become narrow and swell and produce
Asthma is a condition in which your airways
difficult and trigger coughing, wheezing and
extra mucus. This can make breathing minor nuisance. For others, it can be
shortness of breath. For some people, asthma is a
day-to-day activities and may even lead to a life
amajor problem that interferes with its symptoms can be controlled.
threateningasthma attack. Asthma can't be cured but
acute flare-ups but yoga helps in preventing
Proper medical attention is required in enhancing recovery by shortening signs and
or stabilising the disease as well as in
especially helpful in asthma.
symptoms. The following yogasanas are

(21)
Dhanurasana
body takesswhile performing
Dhanurasana has been named after the shape the
of a bow. Dhanu means bow and asana means
posture or p0se. Just as a it-that
well-strung
bowis an asset to a warrior, a well-stretched body helps keep you flexible with a good
posture.
Prerequisites for Dhanurasana
Doing this pose at aspecifictÉme in an ideal physical state yields maximum benefits.
" This asana is best done 4-5 hours after
having the main meal.
the evening also.
" Mornings are the best time. However,one can do it in
this asana.
" Warm up with the preparatory poses before doing
Procedure

1. Lie on the stomach with feet apart, in line with the hips, and arms by the side
of body.
2. Fold theknees, take hands backward and hold your ankles.
3. Breathe in and lift the chest off the ground and pull the legs up and towards the
back.
4. Look straight ahead.
5. Be stable while paying attention to your breath. The body is now curved and as
taut as abow. Continue totake long, deep breaths while relaxing. Bend only as far
as the body permits to. Do not overdo the stretch.
6. After 15-20 seconds, gently, while exhaling, bring the legs and chest to the ground.
Release the ankles and relax.

Tips for beginners

Pay attention to the breath. Breathe in and breathe out while going intoand coming out
of the pose.
" Bend back as far as possible. Do not hold the ankles if uncomfortable.

Benefits
Strengthens the back and abdominal muscles
" Stimulates the reproductive organs

2)
 Opens up the chest, neck and shoulders
" Tones the leg and arm muscles
Adds greater flexibility to the back
" Alleviates stress and fatigue
Relieves menstrual discomfort and constipation
Helps people with renal (kidney) disorders
Contraindications
Ladies should avoid practising this yoga pose during pregnancy. Also, do not practise
Dhanurasana if suffering from:
" High or low blood pressure
Hernia

" Neck injury

" Pain in the lower back
" Headache or migraine
Recent abdominal surgery
Ushtrasana
Ushtrasana, also known as the Camel Pose, is an intermediate level back-bending yoga
posture known to open Anahata (Heart chakra). It boosts shoulder flexibility, increases
core strength and stretches the entire front of the body.
Procedure

1. Kneel on the yoga mat and place the hands on the hips.
2. The knees should be in line with the shoulders and the sole of the feet should be
facing the ceiling.
3. While inhaling,draw in the tailbone towards the pubis as if being pulled from the
navel.
4. Simultaneously, arch the back and slide the palms over the feet till the arms are
straight.
5. Do not strain or flex the neck but keep it ina neutral position.
 6. Stay in thisposture for acouple of breaths.
initial pose. Withdraw the
7. Breathe out and slowly come back to the hands and P
bring them back to the hips while straightening up.
toget started with ease.
Beginners may place a cushion under the knees
Benefits
also strengthens the back and
" Stretches and opensthe front of the body. It
" Relieves the body of lower backache
shoulders.
posture
Improves flexibility of the spine and also improves
discomfort
Helps overcome menstrual
" Reduces fat on thighs
Opens up the hips, stretching deep hip flexors
and back
" Stretches and strengthens the shoulders
Expands the abdominal region, improvingdigestion and elimination
Improves posture
Opens the chest, improving respiration
" Loosens up the vertebrae

Contraindication
People with back injury or neck injury, high or low blood pressure shouldperform
this pose only under the supervision of a yoga teacher.
HYPERTENSION: PROCEDURE, BENEFITS AND CONTRAINDICATIONS FOR
TADASANA, ARDHAHALASANA
High blood pressure is a common condition in which the long-term force of blood
against the artery walls eventually causes health problems such as heart disease. Blood
pressure is determined both by the amount of blood the heart pumps and theamount
of resistance to blood flow in the arteries. The more blood the heart pumps and the
narrower thearteries are, higher the blood pressure will be. One can have high blood
pressure (hypertension) for years without any symptoms. Even without symptoms,
damage to the blood vessels and heart continues andcan be detected. Uncontrolled
high blood pressure increases the risk of serious health problems including heart attack
and stroke.
The following yogasanas are recommended for controlling high blood pressure.
Tadasana
Tadasanaor Palm Tree Pose is like the base or the mother of asanas from which all
asanas emerge. Most of the other standing poses are shifts in a certain part of your
body or an individual joint that spring from Tadasana, while the other parts remain
neutral.
 Procedure
1. Stand erect and place your legs slightly apart, with your hands
hanging alongside your body.
2. Youmust make your thigh muscles firm. Lift your kneecaps while
ensuring you do not harden the lower part of your belly.
3. Strengthen the inner arches of your inner ankles as you lift them.
4. Gently turn your upper thighs inward. Elongate the tailbone such
that it is towards the floor. Lift the pubissuch that it is closer to the
navel.
5. Look slightly upward.
chest
6. Now breathe in and stretch your shoulders, arms and
upwards. Raise your heels, making sure your body weight is on
your toes.
feet to your head. Hold
7. Feel the stretch in your body right from your
release.
the pose for a few seconds. Then exhale and

Benefits
Improves posture
Strengthens thighs, knees and ankles
" Increases awareness

" Steadies breathing

Increases strength, power and mobility in the feet, legs and hips
"
and buttocks
" Firms up the abdomen
" Relieves sciatica
Beneficial to patients with flat feet
Contraindications
should be avoided by people suffering from headache.
This asana
patients of insomnia.
" It should be avoided by
suffering from low blood pressure should not attempt it.
People
ArdhaHalasana
known as the Half Plough Pose.
Ardha Halasana is also This yoga posture is known
'Hala' means plough.
means half and in its final
In Sanskrit, 'Ardha' resembles half the shape of an Indian plough
because it
as ArdhaHalasana
pose. posture and is often used as a warm-up yoga
a beginner level
The Half Plough Pose is poses.
intense yoga
pose before more
 Procedure
1. Lie down in Shavasana (supine position).
2. Join both the legs and keep the hand with the
thighs.
3. Slowly breathe in and raise the leg perpendicular
to the ground keeping the knee straight.
4. Hold in the breath and stay in this position as
long as possible.
5. Breathe out and bring back the legs.
6. Come back to the normal position and relax for
awhile.
7. Repeat the same steps 3 to 5 times.
The above-mentioned technique can also be performed only with a single leg, one often
the other.

Benefits
Improves digestion and appetite
Improve blood circulation
Strengthens the thigh muscles and calf muscles
Helpfulto reduceabdomen fat and lose weight
" Stimulates the abdominal organs
Contraindications
Injury and Surgery: People who have recently undergone stomach surgery should
not do this asana as it causes a stretch in the abdomen. Also, those with any injury
in the legs, knees, hips, lower back, or neck should avoid it.
" Lack of Body-Breath Connections: Lack of awareness of breath can make it a
difficult asana.
" Physical Strength and Weak Body: Students who have been physicaly inactive for
long or lack strength in the core and lower back can first try to practise this pose with
one leg up at a time for a few weeks and then gradualy increase the level by taking
and holding both legs up at 90 degrees.
" Others: Pregnant women should avoid this posture as holding the legs at 90 degrees
places pressure on the lower abdomen and the pelvic area, tightening these regions,
which is not good for the baby.
 3.6 BACK PAIN
:OCEDURE BENEE cONTRAO

9MATSEENDR SHAERBASAN
The pain which is felt in the back usually
from the bones, joints, muscles, nerves, etc. originates
be in the cervical, thoracic or lumbar It may
region. It may
be spontaneous or can be chronic. It can be
constant,
affecting one region or radiate to other parts such as
arms, hips or legs. It may give a feeling of burning
sensation. Sometimes numbness may be felt in the legs
or arms. In fact, back pain is not only the problem of
our country but it is also prevalent all over the world.
As a matter of fact, nine out of ten persons
back pain at least once in their life. That isexperience
why it is
said that back pain is a common complaint or problem
throughout the world. Due to this problem the affected
persons are not able to do their work smoothly and Back Pain
efficiently. Even there are a number of cases when people start absenting themselves
from their work. Though it is not a serious problem, it may be painful,
it radiates to arms or legs. especially when
Back pain may result owing to bad personal health habits and personal risk
as overweight, lack of physical activity or exercise, factors such
or undue stress on back. Back pain can be excessive smoking, lack of flexibility
prevented as well as cured if the following
asanas are performed regularly.
 Vakrasana
Procedure: Sit down and stretch your
Fold the right leg and keep the rightlegs straight.
leg's heel
ouching the left leg's knee. Place your right hand
behind your back and left arm over the right knee;
baldvour right ankle. Push your right knee as far as
possible and while exhaling, twist your trunk to the
bt side. Take sufficient support of left arm. Now.
right Vakrasana
repeat the same procedure with the left side.
Benefits
1. It improves the function of both spinal cord and nervous system.
2. It prevents and ontrols diabetes
3. It strengthens kidFeys.
4. It helps in reducing chronic back pain and shoulder pain.
5. It gives relief in stiffness of vertebrae.
6. It reduces belly fat.
Contraindications
1. Avoid this asana in case of high blood pressure.
2. Individuals who suffer from peptic ulcer should not do this asana.
injury.
3. This asana should not be performed who suffer from serious back
 Bhujangasana
Procedure: In this asana,the body posture remainslike asnake that is why it is cala
bhujangasana. In order to perform this asana, lie downon the belly on the ground. Keer
yourhands near theshoulders. Keep your legs close together. Now, straighten up vour
arms slowly. raise the chest. Your head should be backwards. Keep this position for
ome time. Then, get back to the former position. For good results, perform this asana
3 to 5 times.
Benefits
1. It alleviates obesity.
2. It provides strength and agility.
3. It gives relief from disorders of urinary bladder.
4. It cures the diseases of liver.
5. It improves blood circulation.
6. It makes the vertebralcolumn flexible and thin. Bhujangasana
7. It cures gas disorders, constipation and indigestion.
8. It strengthens the muscles of hands.
Contraindications
1. This asanashould be avoided whosuffer from hernia, back injuries, headaches and
recent abdominal surgeries.
2. Pregnant women should not perform this asana.