 ACKNOWLEDGEMENT:

I would like to express my special thanks of

gratitude towards my physical education
teacher Mrs. Barkha Matkar for providing
me the golden opportunity to do this
wonderful project. I would also like to extend
my gratitude to Principal Sir Mr.U.K Jha for
providing me this opportunity.
During the accomplishment of this project I
learned so many new things which benefited
me a lot and helped me in gaining a lot of
knowledge.
Lastly I would like to thank my parents and
friends who helped me in finalizing this
project within the limited time frame.

DARSHNA GUPTA

XI-A
 INDEX:

S.NO CONTENT

1. HISTORY OF BASKETBALL

2. RULES AND REGULATIONS

3. EQUIPMENTS

4. FOULS AND VIOLATIONS

5. INTERNATIONAL PLAYERS

6. SKILLS IN BASKETBALL

7. TOURNAMENT

8. PHYSICAL FITNESS TEST

9. AWARDS

10. BODY MASS INDEX

11. YOGA
 HISTORY OF BAKETBALL:
The history of basketball began
with its invention in 1891
in Springfield, Massachusetts by
Canadian physical education
instructor James Naismith as a less
injury-prone sport than football.
The game became established fairly
quickly and grew very popular as
the 20th century progressed, first
in America and then throughout the
world. After basketball became
established in American colleges, the professional game
followed. The American National Basketball
Association (NBA), established in 1946, grew to a
multibillion-dollar enterprise by the end of the century,
and basketball became an integral part of American
culture.

EARLY HISTORY-
Invention of the game
The game of basketball as it is known today was created
by Dr. James Naismith in December 1891 in Springfield,
Massachusetts, to condition young athletes during cold
months. It consisted of peach baskets and a soccer style
ball. He published 13 rules for the new game. He divided
his class of eighteen into two teams of nine players each
and set about to teach them the basics of his new game.
The objective of the game was to throw the basketball
into the fruit baskets nailed to the lower railing of the
gym balcony. Every time a point was scored, the game
was halted so the janitor could bring out a ladder and
retrieve the ball. The first public basketball game was
played in Springfield, Massachusetts, on March 11, 1892.

The first basketball game

On December 21, 1891, James Naismith published rules
for a new game using five basic ideas and thirteen
rules. That day, he asked his class to play a match in the
Armory Street court: 9 versus 9, using a soccer ball and
two peach baskets. Frank Mahan, one of his students,
wasn’t so happy. He just said: "Harrumph another new
game”. However, Naismith was the inventor of the new
game. Someone proposed to call it "Naismith Game", but
he suggested "We have a ball and a basket: why don’t we
call it basketball? “The eighteen players were John G.
Thompson, Eugene S. Libby, Edwin P. Ruggles, William
R. Chase, T. Duncan Patton, Frank Mahan, Finlay G.
MacDonald, William H. Davis and Lyman Archibald, who
defeated George Weller, Wilbert Carey, Ernest Hildner,
Raymond Kaighn, Genzabaro Ishikawa, Benjamin S.
French, Franklin Barnes, George Day and Henry Gelan
1–0. The goal was scored by Chase. There were other
differences between Naismith’s first idea and the game
played today. The peach baskets were closed, and balls
had to be retrieved manually, until a small hole was put
in the bottom of the peach basket to poke the ball out
using a stick. Only in 1906 were metal hoops, nets and
backboards introduced. Moreover, earlier the soccer ball
was replaced by a Spalding ball, similar to the one used
today.
YMCA, U.S. Army spread development
The YMCA had a major role in spreading basketball throughout
the United States, Canada, and the world. In 1893, Mel Rideout
arranged the first European match in Paris, in Montmartre. At
the same time, Bob Gaily went to Tientsin, China, Duncan Patton
to India, Genzabaro Ishikawa to Japan, and C. Hareek to Persia.
The First World War broke out in 1914, and the U.S. Army started
fighting in Europe in 1917. During World War I, the American
Expeditionary Force took basketball wherever it went. Together
with the troops, there were hundreds of physical education
teachers who knew basketball. Naismith also spent two years
with the YMCA in France in that period

Professional leagues, teams, and

organizations
The first professional league was founded in 1898. Six teams
took part in the National Basketball League, and the first
champions were the Trenton Nationals, followed by the New
York Wanderers, the Bristol Pile Drivers and the Camden
Electrics. The league was abandoned in 1904. Then, many small
championships were organized, but most of them were not as
important as some teams who played for money against
challengers.
The Original Celtics, for instance, are considered the "fathers of
basketball" and were presented as "World’s Basketball
Champions"; the players had to sign a contract to play with
them, and Jim Fury organized matches as a circus, moving daily
from town to town. The Celtics became the strongest team, and
their successes lasted from 1922 until 1928, when the team
disbanded due to ownership problems.
In the 1920s and 1930s, Eastern Basket Ball League (founded in
1909), Metropolitan Basketball League (founded in 1921) and
American Basketball League (founded in 1925) were the most
important leagues.
Formation of FIBA
World basketball was growing, but it was on June 18, 1932 that a
real international organization was formed, to coordinate
tournaments and teams: that day, Argentina, Czechoslovakia,
Greece, Italy, Latvia, Portugal, Romania and Switzerland founded
the International Basketball Federation (Fédération
internationale de basketball amateur, FIBA) in Geneva. The first
Olympic title was won by the U.S. national team: Sam Balter,
Ralph Bishop, Joe Forte berry, Tex Gibbons, Francis Johnson, Carl
Knowles, Frank Lubin, Art Mollner, Donald Piper, Jack Ragland,
Willard Schmidt, Carl Shy, Duane Swanson, Bill Wheatley and the
trainer James Needles.

NBA
The NBA has helped popularize basketball all over the world. A
large part of this is due to the transcendent stars that have
played the game through the years. It was because of the play of
Michael Jordan that basketball started to reach international
audiences, especially on the 1992 United States men's Olympic
basketball team, known as the Dream Team. Soon after with the
help of Shaquille O'Neal, Kobe Bryant would go on to win three
straight championships from 2000–2002 with the Los Angeles
Lakers, helping make basketball more popular in many places
around the world, most noticeably China. Another player who
revolutionized the game of basketball was LeBron James. He was
taken as the first overall pick in the 2003 NBA Draft by the
Cleveland Cavaliers. There have been many international players
who helped globalize the game. Basketball, especially in the 90's
and 2000's, used to give importance to big men. Games were
slow-paced and very defense-oriented. The game now is up-
tempo and teams are starting to involve a lot more three point
shooting in their offenses.
 RULES AND REGULATIONS:
PLAYING REGULATIONS-
 Basketball is a team sport. Two teams of five players
each try to score by shooting a ball through a hoop
elevated 10 feet above the ground. The game is played
on a rectangular floor called the court, and there is a
hoop at each end. The court is divided into two main
sections by the mid-court line. The team trying to
score a basket is called the offence whilst the team
trying to prevent them from scoring is called the
defense. The defense must do all they can to stop the
offence from scoring by either blocking a shot or
preventing a shot from being fired. If the offensive
team puts the ball into play behind the mid-court line,
it has ten seconds to get the ball over the mid-court
line. If it doesn't, then the defense gets the ball. Once
the offensive team gets the ball over the mid-court
line, it can no longer have possession of the ball in the
area in back of the line. If it does, the defense is
awarded the ball.
 The ball is moved down the court towards the basket
by passing or dribbling. The team with the ball is
called the offense. The team without the ball is called
the defense. They try to steal the ball, contest shots,
steal and deflect passes, and garner rebounds.
 When a team makes a basket, they score two points
and the ball goes to the other team. If a basket, or field
 goal, is made outside of the three-point arc, then that
basket is worth three points. A free throw is worth one
point. Free throws are awarded to a team according to
some formats involving the number of fouls committed
in a half and/or the type of foul committed. Fouling a
shooter always results in two or three free throws
being awarded the shooter, depending upon where he
was when he shot. If he was beyond the three-point
line, then he gets three shots. Other types of fouls do
not result in free throws being awarded until a certain
number have accumulated during a half. Once that
number is reached, then the player who was fouled is
awarded a '1-and-1' opportunity. If he makes his first
free throw, he gets to attempt a second. If he misses
the first shot, the ball is live on the rebound.
 Each game is divided into sections. All levels have two
halves. In college, each half is twenty minutes long. In
high school and below, the halves are divided into
eight (and sometimes, six) minute quarters. In the
pros, quarters are twelve minutes long. There is a gap
of several minutes between halves. Gaps between
quarters are relatively short. If the score is tied at the
end of regulation, then overtime periods of various
lengths are played until a winner emerges.
 Each team is assigned a basket or goal to defend. This
means that the other basket is their scoring basket. At
halftime, the teams switch goals. The game begins
with one player from either team at center court. A
referee will toss the ball up between the two. The
player that gets his hands on the ball will tip it to a
 teammate. This is called a tip-off. In addition to
stealing the ball from an opposing player, there are
other ways for a team to get the ball.
 Scoring in basketball involves-
2 points – awarded for shots made from anywhere
inside the 3-point arc.

3 points – awarded for shots made from anywhere

outside the 3-point arc.

1 point – awarded for free throw shots taken behind

the free-throw line.

RULES-
1. The ball may be thrown in any direction with one or
both hands.
2. A player cannot run with the ball, the player must
throw it from the spot on which he catches it,
allowance to be made for a man who catches the ball
when running at good speed.
3. The ball can only be moved by either dribbling
(bouncing the ball) or passing the ball. Once a player
puts two hands on the ball (not including catching
the ball) they cannot then dribble or move with the
ball and the ball must be passed or shot.
4. The ball must be held in or between the hands, the
arms or body must not be used for holding it.
5. No shouldering, holding, pushing, tripping or
striking in any way the person of an opponent shall
be allowed. The first infringement of this rule by
any person shall count as a foul; the second shall
disqualify him until the next goal is made, or if
 there was evident intent to injure the person, for
the whole of the game, no substitute.
6. If either side makes three consecutive fouls it shall
count a goal for opponents.
7. A goal shall be made when the ball is thrown or
batted from grounds into the basket and stays there.
If the ball rests on the edge and the opponent moves
the basket it shall count as a goal.
8. When the ball goes out of bounds it shall be thrown
into the field and played by the person first
touching it. In case of a dispute, the umpire shall
throw it straight into the field. The "thrower-in" is
allowed five seconds. If he holds it longer it shall
go to the opponent. If any side persists in delaying
the game, the umpire shall call a foul on them.
9. The umpire shall be the judge and shall note the
fouls, and notify the referee when three
consecutive fouls have been made.
10. The referee shall be the judge of the ball and shall
decide when the ball is in play, in-bounds, and to
which side it belongs, and shall keep the time. He
shall decide when a goal has been made and keep
account of the goals with any other duties that are
usually performed by a referee.
11. The time shall be fifteen-minute halves, with five-
minute rests between.
12. There are a number of time restrictions that dictate
how long a team or player has to make a particular
move.
13. Play can be stopped for coaches to discuss tactics
and game plans with their players. Each team can
call two time outs in the first half and a total of
three in the second half, each lasting for a
maximum of 60 seconds.
14. The side making the most goals in that time shall
be declared the winner. In the case of a draw, the
game may, by agreement of the captains, be
continued until another goal is made.
 EQUIPMENTS:
The only essential equipment in a basketball game is the
ball and the court: a flat, rectangular surface with
baskets at opposite ends. Competitive levels require the
use of more equipment such as clocks, score sheets,
scoreboard(s), alternating possession arrows, and
whistle-operated stop-clock systems.
A regulation basketball court in international games is
91.9 feet (28.0 meters) long and 49.2 feet (15 meters)
wide. In the NBA and NCAA the court is 94 by 50 feet (29
by 15 meters). Most courts have wood flooring, usually
constructed from maple planks running in the same
direction as the longer court dimension. The name and
logo of the home team is usually painted on or around
the center circle.
The basket is a steel rim 18 inches (46 cm) diameter
with an attached net affixed to a backboard that
measures 6 by 3.5 feet (1.8 by 1.1 meters) and one basket
is at each end of the court. The white outlined box on the
backboard is 18 inches (46 cm) high and 2 feet (61 cm)
wide. At almost all levels of competition, the top of the
rim is exactly 10 feet (3.05 meters) above the court and
4 feet (1.22 meters) inside the baseline. While variation
is possible in the dimensions of the court and backboard,
it is considered important for the basket to be of the
correct height – a rim that is off by just a few inches can
have an adverse effect on shooting.
The size of the basketball is also regulated. For men, the
official ball is 29.5 inches (75 cm) in circumference (size
7, or a "295 ball") and weighs 22 Oz (623.69 grams). If
women are playing, the official basketball size is 28.5
inches (72 cm) in circumference (size 6, or a "285 ball")
with a weight of 20 Oz (567 grams). In 3x3, a formalized
version of the half court 3-on-3 game, a dedicated ball
with the circumference of a size 6 is used but the weight
of a size 7 ball is used in all competitions (men's,
women's, and mixed teams).
REGIONS OF BASKETBALL COURT-
DIMENSIONS OF BASKETBALL COURT-
 FOULS AND VIOLATIONS:
FOULS-
In basketball, a foul is an infraction of the rules more
serious than a violation. Most fouls occur as a result of
illegal personal contact with an opponent and/or
unsportsmanlike behavior. Fouls can result in one or
more of the following penalties:

 The team whose player committed the foul loses

possession of the ball to the other team.
 The fouled player is awarded one or more free throws.
 The player committing the foul "fouls out" of the
game.
 The player committing the foul is suspended from
some number of subsequent games.
Some of the penalties listed above are assessed only if a
player or a team commits a number of fouls above a
specified limit.
Ordinary fouls are routine because of the constant
motion inherent in the sport and are not viewed as
bad sportsmanship. The penalty imposes a cost on
violating the rules but does not disparage the player
committing the foul. A player intending never to commit
a foul might play so cautiously as to be ineffective. More
serious fouls are regarded as bad sportsmanship, and the
penalties are designed to be disciplinary.
There are several classes of foul, each enumerated below
and covered in greater detail.
 Personal foul
A personal foul is the most
common type of foul. It results
from personal/physical contact
between two opposing players.
Basketball features constant
motion, and contact between
opposing players is unavoidable,
but significant contact that is the
fault of illegal conduct by one
opponent is a foul against that
player. It includes any type of
illegal physical contact like
hitting, pushing, slapping,
holding, illegal pick/screen etc.
Personal foul penalties: If a player is shooting while a
being fouled, then he gets two free throws if his shot
doesn't go in, but only one free throw if his shot goes in.

 Three free throws are awarded if the player is fouled

while shooting for a three-point goal and they miss their
shot. If a player is fouled while shooting a three-point
shot and makes it anyway, he is awarded one free throw.
Thus, he could score four points on the play.

 Inbounds. If fouled while not shooting, the ball is given

to the team the foul was committed upon. They get the
ball at the nearest side or baseline, out of bounds, and
have 5 seconds to pass the ball onto the court.

 One & one. If the team committing the foul has seven or
more fouls in the game, then the player who was fouled
is awarded one free throw. If he makes his first shot,
then he is awarded another free throw.
 Ten or more fouls. If the team committing the foul has
ten or more fouls, then the fouled player receives two
free throws.

Charging
An offensive foul that is
committed when a player
pushes or runs over a defensive
player. The ball is given to the
team on whom the foul was
being committed upon.

Blocking
Blocking is illegal personal
contact resulting from a
defender not establishing
position in time to prevent an
opponent's drive to the basket.

Flagrant foul
It includes violent contact with
an opponent. This includes
hitting, kicking, and punching.
This type of foul results in free
throws plus the offense retains
possession of the ball after the
free throws.
Intentional foul
When a player makes physical
contact with another player with
no reasonable effort to steal the
ball then it is a judgment call for
officials.

Technical foul
A player or a coach can commit
this type of foul. It does not
involve player contact or the ball
but is instead about the
'manners' of the game. Foul
language, obscenity, obscene
gestures, and even arguing can be
considered a technical foul, as
can technical details regarding
filling in the scorebook
improperly or dunking during
warm-ups.

VIOLATIONS-
Walking/Traveling
Taking more than 'a step and a
half' without dribbling the ball is
traveling. Moving your pivot foot
once you've stopped dribbling is
termed as walking or traveling. A
side throw is provided by the
official to the team being fouled
upon.
Carrying/palming
When a player dribbles the ball
with his hand too far to the side
or sometimes even under the ball
then this type of dribble is called
as carrying or palming.

Held ball
Occasionally, two or more
opposing players will gain
possession of the ball at the same
time. In order to avoid a
prolonged and/or violent tussle,
the referee stops the action and
awards the ball to one team or
the other on a rotating basis.

Double Dribble
Dribbling the ball with both
hands on the ball at the same
time or picking up the dribble and
then dribbling again is a double
dribble. This type of action
awards the other team a side
throw.
Goaltending
If a defensive player interferes
with a shot while it's on the way
down toward the basket its
goaltending and the shot counts. If
committed by an offensive player,
it's a violation and the ball is
awarded to the opposing team.

Backcourt violation
Once the offense has brought the
ball across the mid-court line, they
cannot go back across the line
during possession. If they do, the
ball is awarded to the other team.

Time restrictions
A player passing the ball inbounds
has five seconds to pass the ball. If
he doesn’t, then the ball is
awarded to other team. Other time
restrictions include that a player
cannot have the ball for more than
five seconds when being closely
guarded and in some levels, shot-
clock restrictions requiring a team
to attempt shot in given time
frame.
 INTERNATIONAL PLAYERS:

STEPHEN CURRY
Profile
Wardell Stephen Curry II
(/ˈstɛfən/ STEF-ən; born
March 14, 1988) is an
American professional
basketball player for the
Golden State Warriors of the
National Basketball
Association (NBA). Curry is
the son of former NBA player
Dell Curry and older brother
of current NBA player Seth
Curry. Standing at 6 feet 3
inches tall (1.91 m) and
weighing 190 pounds (86 kg),
Curry plays almost exclusively
at the point guard position and has career averages of 23.1
points, 6.8 assists, 4.4 rebounds, and 1.8 steals per game. Curry
is known for his elite shooting ability; he is able to score in great
volume from underneath the rim all the way to near half-court.
He is considered by many to be the greatest shooter in NBA
history. Using an unorthodox jump shot, he is able to get the ball
out of his hands in less than half a second by releasing it on the
way up, adding extra arc to his shot and making it difficult to
block. In addition to his quick release, he puts extra pressure on
defenses with his long range, leading the NBA in field goals made
from beyond 28 feet in 2016. As of April 2018, he ranks fourth in
NBA history in career three-point field goal percentage and holds
four of the top five seasons in terms of total three-pointers made.
He is also the fastest player in league history to make 2,000
career three-pointers, doing so in 227 fewer games than the
previous record-holder. He has been selected to five All-NBA
Teams and voted league MVP twice. Known for his humility and
work ethic, Curry is considered to be an important leader within
the Warriors organization. He is said to have played a significant
role in the recruitment of former MVP Kevin Durant to the
Warriors. Many players and analysts have called him the greatest
shooter in NBA history. He is credited with revolutionizing the
game of basketball by inspiring teams to regularly employ the
three-point shot as part of their winning strategy. He played
college basketball for Davidson. There, he was twice named
Southern Conference Player of the Year and set the all-time
scoring record for both Davidson and the Southern Conference.
During his sophomore year, he also set the single-season NCAA
record for three-pointers
made. In 2014–15, Curry
won the NBA Most Valuable
Player Award and led the
Warriors to their first
championship since 1975.
The following season, he
became the first player in
NBA history to be elected
MVP by a unanimous vote
and to lead the league in
scoring while shooting above
50–40–90. That same year,
the Warriors broke the
record for the most wins in
an NBA season en route to
reaching the 2016 NBA
Finals, which they lost to the
Cleveland Cavaliers. Curry helped the Warriors return to the NBA
Finals in 2017 and 2018, where they won back-to-back titles.
During the 2012–13 seasons, Curry set the NBA record for three-
pointers made in a regular season with 272. He surpassed that
record in 2015 with 286, and again in 2016 with 402. Curry is
currently fifth in all-time made three-pointers in NBA history.

Professional career
On June 25, 2009, Curry was selected with the seventh overall
pick in the 2009 NBA draft by the Golden State Warriors. He
appeared in 80 games (77 starts) during the 2009–10 season,
averaging 17.5 points, 4.5 rebounds, 5.9 assists and 1.90 steals in
36.2 minutes. He was named Western Conference Rookie of the
Month for January, March and April, finishing as the only
Western Conference rookie to win the award three times. He
finished runner-up for the NBA Rookie of the Year Award. He
became just the sixth rookie in NBA history to post a 35-point,
10-assist, 10-rebound game when he registered his first career
triple-double with 36 points, 13 assists and 10 rebounds against
the Los Angeles Clippers on February 10. In 2010–11, Curry
appeared in 74 games, averaging 18.6 points, 3.9 rebounds, 5.8
assists and 1.47 steals in 33.6 minutes per contest. His free throw
percentage of .934 (212-227 FT) established a new Warriors
single-season record. Prior to the start of the 2012–13 seasons,
Curry signed a four-year, $44 million contract extension with the
Warriors. Over the course of the year, Curry and backcourt
teammate Klay Thompson gained a reputation for their perimeter
scoring, earning them the nickname the "Brothers”. In 2013–14,
Curry appeared in 78 games, averaging career highs of 24.0
points (seventh in the NBA) and 8.5 assists (fifth) becoming the
first player in Warriors history to average 24 points and eight
assists in a single season (ninth player in NBA history).
NBA Championship and MVP (2014–19)
Prior to the start of the 2014–15 season, the Warriors hired
former NBA player and general manager Steve Kerr as their new
head coach. Kerr implemented significant changes to Golden
State's schemes, including playing at a faster pace and giving
Curry more freedom to shoot, helping the team evolve into a title
contender. In Game 5 of the Conference Semifinals against the
Memphis Grizzlies, Curry became the first player in league
history to register six three-pointers and six steals in a game. In
Game 6, he made a playoff career-high eight three-pointers en
route to a series-clinching victory. In Game 3 of the Conference
Finals against the Houston Rockets, he broke the NBA record for
most three-pointers made in a single post season. On October 28,
2016, Curry hit four three-pointers against the New Orleans
Pelicans to reach 1,600 for his career, becoming the 19th player
to do so, as well as the fastest to reach the mark. Curry helped
the Warriors clinch the series and the championship in Game 5
with 34 points, 10 assists and six rebounds, as Golden State
claimed its second title in three years. On July 1, 2017, Curry
agreed to a five-year, $201 million extension with the Warriors,
becoming the first NBA player to sign a huge contract worth over
$200 million. He officially signed the contract on July 25. On
December 4, in a 125–115 win over the New Orleans Pelicans,
Curry hit five three-pointers to become the fastest NBA player to
achieve the milestone of 2,000 career three-pointers, achieving
that mark in just 597 games, 227 less than the previous fastest
player to achieve that mark, Ray Allen. On December 17, he
scored 20 points in a 110–93 win over the Memphis Grizzlies,
becoming just the fifth player in Warriors history to score 15,000
points during the regular season.
Awards and honors

NBA

 3× NBA champion: 2015, 2017, 2018

 2× NBA Most Valuable Player: 2015, 2016
 5× NBA All-Star: 2014, 2015, 2016, 2017, 2018
 5× All-NBA selection:
2× First team: 2015, 2016
2× Second team: 2014, 2017
Third team: 2018
 All-Rookie First Team: 2010
 NBA scoring leader: 2016
 5× NBA three-point field goals leader: 2013, 2014, 2015,
2016, 2017
 4× NBA free-throw percentage leader: 2011, 2015, 2016,
2018
 NBA Sportsmanship Award: 2011
 NBA Community Assist Award: 2014
 NBA regular season record for made three-pointers (402)
 NBA record for most three-pointers made in a single playoff
(98 – tied with Klay Thompson)
 NBA Finals record for most three-pointers made in a game
(9)
 NBA record for most consecutive regular season games with
a made three-pointer (157)
 NBA record for most points scored in an overtime period

Other

 Jefferson Award for Outstanding Public Service in

Professional Sports (2011)
 ESPY Award for Best Male Athlete and Best NBA Player
(2015)
 BET Award for Sportsman of the Year (2015)
 Hickok Belt (2015)
 2016 ESPY Award Nominee for Best Record-Breaking
Performance
LEBRON JAMES

Profile
LeBron Raymone James Sr.
(/ləˈbrɒn/; born December 30,
1984) is an American
professional basketball player
for the Los Angeles Lakers of
the National Basketball
Association (NBA). Often
considered the best basketball
player in the world and
regarded by some as the
greatest player of all time,
James' accomplishments are
extensive and include four
NBA Most Valuable Player
Awards, three NBA Finals MVP
Awards, two Olympic gold medals, three All-Star Game MVP
awards, and an NBA scoring title. He is the all-time NBA playoffs
scoring leader and has amassed fourteen NBA All-Star Game
appearances, twelve All-NBA First Team designations, and five
All-Defensive First Team honors. Standing 6 feet 8 inches
(2.03 m) and weighing 250 pounds (113 kg), James has started at
small forward and power forward, but he can also play the other
three positions. Throughout most of his career, he has controlled
the offense as the primary ball handler on his team. James's
career averages are 27.2 points, 7.4 rebounds, 7.2 assists, 1.6
steals and 0.8 blocks per game. Since 2011, he has been ranked
the best player in the NBA by ESPN. In Miami, James won his
first NBA championship in 2012, and followed that with another
title a year later. He was named league MVP and NBA Finals MVP
in both championship years. In 2014, James opted out of his
contract with Miami after four seasons to re-sign with the
Cavaliers. In 2016, James led the Cavaliers to their first NBA
championship by defeating the Golden State Warriors to end
Cleveland's 52-year professional sports title drought. In 2018, he
opted out of his Cleveland contract to sign with the Lakers. He
holds numerous "youngest to" distinctions, including being the
youngest player to score 30,000 career points. During his first
stint in Cleveland, he was primarily used as an on-ball point
forward, and although his shooting tendencies were perimeter-
oriented, he established himself as one of the best smashers and
finishers in basketball. His combination of speed, quickness, and
size often created matchup problems for opposing teams because
he was capable of blowing by larger defenders and overpowering
smaller ones James's playmaking ability is generally considered
to be one of his premier skills, with some analysts ranking him
among the greatest passers
in NBA history James is able
to create easy points for his
teammates with accurate
assists Early in James's
career, he was criticized for
overpassing in pressure
situations; specifically, for
passing instead of shooting
in the waning seconds of
close games. However, as
his career progressed,
James's clutch performance
was viewed more favorably.
At the beginning of James's
NBA career, he was
considered a poor defensive
player, but he improved
steadily through the years. Beginning in 2014, some analysts
noted a regression in his defensive impact, stemming from a lack
of effort and expected age-related declines. James himself
admitted to taking plays off at times, referring to this approach
as "chill mode". James eventually developed a reputation for
raising his defensive level in the playoffs, which some analysts
referred to as "Playoff LeBron".

Professional career
James was selected by his hometown team, the Cleveland
Cavaliers, as the first overall pick of the 2003 NBA draft. In his
first regular season game, he scored 25 points against the
Sacramento Kings, setting an NBA record for most points scored
by a prep-to-pro player in his debut performance. At the
conclusion of the season, he was named the NBA Rookie of the
Year, finishing with averages of 20.9 points, 5.5 rebounds, and
5.9 assists per game. He became the first Cavalier to receive the
honor and just the third player in NBA history to average at least
20 points, 5 rebounds, and 5 assists per game as a rookie. The
Cavaliers finished the season 35–47, failing to make the playoffs
despite an 18-game improvement over the previous year. James
earned his first NBA All-Star Game selection in 2004–05,
contributing 13 points, 8 rebounds, and 6 assists in a winning
effort for the Eastern Conference. In 2012, ESPN ranked the
performance the fourth greatest in modern NBA playoff history.
The Cavaliers went on to win Game 6 and claim their first-ever
Eastern Conference championship. In February of the 2007–08
seasons, James was named All-Star Game MVP for the second
time behind a 27-point, 8-rebound, and 9-assist performance.
During the decisive seventh game in Boston, James scored 45
points and Paul Pierce scored 41 in a game the Associated Press
described as a "shootout".
NBA Championship and MVP (2008-18)
At the conclusion of the 2008–09 season, James finished second
in NBA Defensive Player of the Year Award voting and made his
first NBA All-Defensive Team, posting 23 chase-down blocks and
a career-high 93 total blocks. Behind his play and the acquisition
of All-Star guard Mo Williams, Cleveland went a franchise record
66–16 and fell just one game short of matching the best home
record in league history. In February of the 2009–10 seasons,
James was forced into a temporary point guard role following a
series of injuries. Behind his leadership, Cleveland lost no
momentum, finishing the year with the best record in the league
for the second consecutive season. On July 8, he announced on a
live ESPN special titled The Decision that he would sign with the
Heat. Upon leaving the Cavaliers, James drew intense criticism.
As a result of his actions during the 2010 free agency period, he
quickly gained a reputation as one of America's most disliked
athletes, a radical change from years prior. In retrospect, James
has expressed some regret over his handling of The Decision.
James officially signed with the Heat on July 10, 2010. With the
move, he became only the third reigning MVP. In February of the
2012–13 seasons, James averaged 29.7 points and 7.8 assists per
game while setting multiple shooting efficiency records. That
same month, the Heat also began a 27-game winning streak, the
third longest in NBA history. On March 3 of the 2013–14 seasons,
James scored a career-high and franchise-record 61 points in a
game. On June 25, 2014, James opted out of his contract with the
Heat, and on July 1, he officially became an unrestricted free
agent. On June 29, 2018, James opted out of his contract with the
Cavaliers and became an unrestricted free agent. On July 1, his
management company, Klutch Sports, announced that he would
sign with the Los Angeles Lakers, which was officially completed
on July 9.
Awards and honors

NBA

 3× NBA Champion: 2012, 2013, 2016

 3× NBA Finals Most Valuable Player: 2012, 2013, 2016
 4× NBA Most Valuable Player: 2009, 2010, 2012, 2013
 14× NBA All-Star: 2005, 2006, 2007, 2008, 2009, 2010,
2011, 2012, 2013, 2014, 2015, 2016, 2017, 2018
 3× NBA All-Star Game MVP: 2006, 2008, 2018
 14× All-NBA selection
 NBA Rookie of the Year: 2004
 NBA All-Rookie First Team: 2004
 NBA Scoring Champion: 2008
 3× NBA minutes leader: 2007, 2017, 2018
 J. Walter Kennedy Citizenship Award: 2017

Other

 3× Cleveland Sports Awards Professional Athlete of the

Year: 2009, 2016, 2017
 3× AP Athlete of the Year (2013, 2016, 2018)
 2× Sports Illustrated Sportsperson of the Year (2012, 2016)
 2004 Sporting News Rookie of the Year
 Sports Illustrated NBA All-Decade First Team (2000s)
 19× ESPY Award winner in various categories (15
individually, four as part of a team)
 2× Hickok Belt winner: 2012, 2013
 2017 NAACP Image Awards – Jackie Robinson Award
 South Main Street in downtown Akron renamed King James
Way
 Six-story commemorative banner in downtown Akron
 Three-story mural in Venice, California honoring his signing
with the Lakers
 SKILLS IN BASKETBALL:
Basketball is a fast-paced game that requires the knowledge and
instinct to perform quickly and properly. The sport of basketball
requires five basic skills. While some players might be more
experienced with some skills than others, it is best to have at
least some ability in all five areas.

Dribbling
Dribbling is an important skill for
all basketball players. This skill
will allow you to move up and
down the court, maneuver past
defenders and execute plays.
Proper dribbling requires ball-
handling skills and knowledge of
how to spread your fingers for
ball control. It is also best if you
know how to dribble equally well
with both hands.

Shooting
In order to score points in
basketball, you need to shoot the
ball into the hoop. This requires the
ability to properly hold and throw
the ball into the air toward the
basket while avoiding defenders. A
proper shot requires precise aiming,
arm extension and lift from the legs.
There are different types of shots
including jump shots, layups etc.
 Running
Running is a big part of
basketball. In a full-court
game, you will find yourself
running back and forth as the
game quickly transitions
between offense and defense.
When you have the ball,
running will help you to avoid
defenders and get to the basket
quicker. On defense, you often
will find yourself needing to
run after the opponent,
especially during fast breaks in
order to prevent them from
scoring.

Passing
Passing is another skill that when
mastered can help you become a
complete basketball player.
Basketball is a team sport that
involves finding a teammate who
is open for a shot. The ability to
pass the ball to this player can
make the difference between
scoring and not scoring. Great
passers are an important part of a
basketball team and usually set
upon scoring for the team. They
help in carrying out rotating of
the ball such that whenever there
is a good chance a basket could be
attained.
 Jumping
Jumping is another skill that
can define how good a
basketball player is. Jumping is
involved in offense during the
jump ball in the beginning,
while taking shots and
sometimes while trying to catch
a pass. On defensive you will
need the ability to jump when
trying to block a shot or a pass.
Being able to out jump your
opponent for a rebound also is
important.

FUNDAMENTAL SKILLS-
Overhead pass
This is the most often used when players have a defender closely
guarding them or as a long distance pass to start a fast break.
The reason an overhead pass is used in these situations is
because it enables players to pass the ball over the top of
defenders and prevent it from losing to the opponents. The
Overhead Pass provides a different angle for the ball to travel
and so is ideal in situations like passing over defenders, skip
passing, or passing into the post. The Overhead Pass must be
practiced frequently in competitive situations as the finer points
of performing this skill successfully can be challenging for
players.
How to perform-
The first thing a player needs to do when they receive the ball is
to place their hands each side and slightly behind the ball, with
the fingers comfortably spread. The ball should be held above the
forehead with the elbows flexed at about a right angle and tucked
in. Maintaining a balanced stance with feet shoulder width apart
is also important when trying to control the pass. The next part
is to locate the target but try not to look directly maybe introduce
a fake pass and deceive the defender. The next phase is executing
the pass. Here the players need to step in the direction of the
pass to create power. Then follow through to finish up with arms
fully extended, fingers pointed at the target and palms facing the
floor.
Crossover dribble
The player dribbling the ball switches it rapidly from one hand to
another hand in order to make change in directions. If the
defender is deceived the player can switch to dribbling and
surpass the defender.

How to perform-
This creates a bit of change in direction and the defender in
mystery as to which way will you go. Not just the dribbling but
even your body is involved in fooling the opponent. As you switch
the ball you make a fake head gesture making the opponent think
that you will go in that direction but then quickly switch the ball
to another hand to escape and pass the opponent. This way you
outwitted the blocker and can reach the basket easily.
Layup shot
A layup in basketball is a two point shot attempt made by leaping
from below, laying the ball up near basket and using one hand to
bounce it off the board and into the basket. The motion and one
handed reach distinguish it from jump shot. The layup is
considered the most basic shot in basketball.

How to perform-
When dribbling toward the basket move slightly to one side of
the hoop to create the proper angle. If you are on the right side
then dribble right handed and plant your left foot and jump off
that foot and finally shoot with your right hand. Don’t shy away
if there is any defender; just go strong to the hoop. You may get
fouled and get a three point chance.
Rebounding
It is very important to gain or regain possession after the shot.
Usually the team who has more number of rebounds after the
game has more shot attempts and chances to score.

How to perform-
An offensive rebound is a rebound when your team misses and
someone on your team recovers the ball. A defensive rebound is a
rebound recovered by the player of opposing team. To take
rebound jump towards the ball as soon as the ball comes off the
glass or the rim of the basket. Spring up with your arms
outstretched and grasp the ball with both hands if possible
otherwise it can also be taken by using one hand.
Defense
To able to get a chance to score and gain possession the team
should play good defense and try to stop their opponent from
scoring. As said “A good defense is a good offense”.

How to perform-
Stay lower than the other player at all times. It is important to
stay in your low defensive stance even as you move with ball
handler. Keep your eyes on the ball handlers chest or waist. Use
one hand to track ball and other to block the passing lane. Defend
a shot by blocking the shooters vision in order to prevent them
from scoring. A good defense helps in preventing the opposing
team to score a basket.
 TOURNAMENT:
A tournament is a competition involving a relatively large
number of competitors, all participating in a sport or game. More
specifically the term may be used in either of two overlapping
senses:
One or more competitions held at a single venue and
concentrated into a short time interval or a competition
involving a subset of competitors with the overall tournament
winner determined based on the combined results of the
individual matches. Tournaments allow large numbers of
competitors and sportspersons to compete against each other in
spite of the restriction on numbers in a single match.

Types of tournaments-
Single Elimination Tournament
The single elimination format is by far the easiest to organize.
The name says it all, if a team loses one time they are out of the
tournament. This type of tournament works best if you have a
large number of teams and a short time frame. Single elimination
tournaments don't work well for "matches" that are very short in
time. For example an Arm Wrestling Tournament, where a match
takes just a few seconds. If participants are travelling to enter
the tournament, they would like to be around for more than 3
seconds.

Double Elimination Tournament

A double elimination completion means more organizational
work because each team loses twice before being eliminated. To
be eliminated from this type of tourney, a team or player must
lose two times. There is a winner's bracket and a loser's bracket;
everyone starts in the winner's bracket. Upon defeat they will
move to the loser's bracket where they will battle their way to
play in the championship match, which they must defeat the
winner's bracket champion twice. This means teams get more
bang for their buck by being able to play at least two games. To
schedule an eight team double elimination tourney will need 15
games.

Round robin
The Round Robin Tournament is fairly popular and simply means
that every team will play every other team in the tournament one
time. This allows for a wide variety of opponents, and as opposed
to an elimination tournament the teams can see how they match
up with all teams. Based on the number of participants, the
round robin format can be broken up into "pools". A pool is a
group of teams that will play round robin and the winner of each
pool will usually face off in a championship tournament.
Example: A normal 24 team Round Robin Tournament would
have 276 games, so the ideal way to run this would be to break it
up into 6 Pools of 4 teams which would have 36 total games. You
could then take the 6 winners from each pool and have a single
elimination tournament to decide the overall championship.

3-on-3
A 3-on-3 tournament is exactly what it sounds like. Teams of
three players compete against each other in a pickup game type
event. These tournaments are organized for charity events and
the event director sets the rules. Most often these include playing
on half court and winning with certain points in a limited time
frame. Ladder and pyramid tournaments are two common
examples of this type of tournament. Extended ones can be
ongoing for an indefinite time. For drop in programs this can be
useful.
 PHYSICAL FITNESS TEST:
A physical fitness test is a test designed to measure physical
strength, agility, and endurance. They are commonly employed in
educational institutions as part of the physical education
curriculum, in medicine as part of diagnostic testing, and as
eligibility requirements in fields that focus on physical ability
such as military or police.

60 meter race
60 meters or 60-meter dash is a sprint event in track and field.
The aim of this event is to determine acceleration and speed.

Procedure-
The test involves running a single max sprint over 60 meters
with the time being recorded. Take standing start in a stationary
position with one foot in front of the other. The front foot must
be on the starting line. This starting position should be held for
about 2 seconds prior to starting and no rocking movements are
allowed. As the arm sweeps down the tester should start the
stopwatch which is held in the downward sweeping arm and
finish the stopwatch as their chest passes through the finish.
Results
Three trials are allowed and the best time recorded to the
nearest two decimal places.

10 meter agility shuttle (4x10m) race

This is a test of speed, body control and the ability to change
direction (agility).

Procedure-
Mark two lines 10 meters
apart using marking tape
or cones. The two blocks
are placed on the line
opposite the line they are
going to start at. On the
signal ‘ready’ the
participants place their
front foot behind the
starting line. On the
signal ‘go’ the participant
sprints to the opposite
line, touches the ground
or cone and then runs
back and them again
repeats this until finish.

Results
Record the time to complete the test in seconds to the nearest
one decimal place. The score is the better of the two times
recorded. A trial is void if the athlete doesn’t touch the cone or
ground.
Standing long jump (broad jump)
The standing long jump also called broad jump is a common and
easy administer test of explosive leg power.

Procedure-
The athlete stands behind a line marked on the ground with feet
slightly apart. A two foot take-off and landing is used with
swinging of the arms and bending of the knees to provide
forward drive. The subject attempts to jump as far as possible
landing on both feet without falling backwards. If the athlete
jumps with the legs in different directions or away then it is
counts for another attempt.

Results
Record and measure the length of the jump. Three attempts are
allowed to perform the jump.
Basketball back throw
The test involves throwing basketball or medicine ball to
maximum distance. This test measures core strength and total
body power.

Procedure-
The athlete starts by standing facing away from the direction
they are going to throw the ball in. The starting position is with
the ball in both hands, held above the head, with the arms
extended. Keeping the arms extended swing the ball down
between the legs and then flung it up in the sky optimally at 45
degrees to get maximum range.

Results
The distance from starting line to where the ball has landed is
measured. Three attempts are allowed.
Sit-up test
Abdominal muscle strength and endurance is important for core
stability and back support. This test measures the strength and
endurance of the abdominal and hip flexor muscles.

Procedure-
Lie on ground with your knees bent at approx. right angles with
the feet flat on the ground. Your hands should be resting on your
thighs. Squeeze your stomach, push your back flat and raise high
enough for your hands to slide along your thighs to touch the
tops your knees. Don’t pull with your neck or head and keep
lower back on floor. Then return to the starting position.

Results
Count the number of sit-ups performed until exhaustion.
Bent knee push-up test
The bent knee pushup is an easier modification of the standard
pushup. The body position of a bent knee pushup reduces the
amount of body weight you are pushing compared with a
standard pushup because placing your knees on the floor
eliminates the weight of your lower legs.

Procedure-
To do this kneel on the floor and slightly bent yours knees with
hands on either side of your chest and keep your back straight,
lower the chest down towards the floor, always to the same
level, either till your elbows are at right angles or your chest
touches the ground.

Results
Do as many pushups as possible until exhaustion.
 AWARDS:
INTERNATIONAL AWARDS-
The National Basketball Association Most Valuable Player Award
(MVP) is an annual National Basketball Association (NBA) award
given since the 1955–56 season to the best performing
player of the regular season. The winner receives the Maurice
Podoloff Trophy, which is named in honor of the first
commissioner (then president) of the NBA, who served from
1946 until 1963. Every player who has won this award and has
been eligible for the Naismith Memorial Basketball Hall of Fame
has been inducted. Kareem Abdul-Jabbar won the award a record
six times. Both Bill Russell and Michael Jordan won the award
five times, while Wilt Chamberlain and LeBron James won the
award four times. Russell and James are the only players to have
won the award four times in five seasons. Moses Malone, Larry
Bird and Magic Johnson each won the award three times, while
Bob Pettit, Karl Malone, Tim Duncan, Steve Nash and Stephen
Curry have each won it twice. Only two rookies have won the
award: Wilt Chamberlain in the 1959–60 season and Wes Unseld
in the 1968–69 seasons. Hakeem Olajuwon of Nigeria, Tim
Duncan of the U.S. Virgin Islands, Steve Nash of Canada and Dirk
Nowitzki of Germany are the only MVP winners considered
"international players" by the NBA.

The National Basketball Association's Rookie of the Year Award

is an annual National Basketball Association (NBA) award given
to the top rookie(s) of the regular season. Initiated
following the 1952–53 NBA season, it confers the Eddie Gottlieb
Trophy, named after the former Philadelphia Warriors head
coach.
The winner is selected by a panel of United States and Canadian
sportswriters and broadcasters, each casting first, second, and
third place votes (worth five points, three points, and one point
respectively). The player(s) with the highest point total,
regardless of the number of first-place votes, wins the award.
The most recent Rookie of the Year winner is Malcolm Brogdon

GOVT. RECOGNISED AWARDS-

1- Arjun award
The Arjuna Awards are given by the Ministry of Youth Affairs and
Sports, Government of India to recognize outstanding
achievement in sports. Started in 1961, the award carries a cash
prize of ₹ 500,000, a bronze statue of Arjuna and a scroll.

Arjuna award winners

1961 Sarbjit Singh

1967 Khushi Ram

1968 Gurdial Singh

1969 Hav. Hari Dutt

1970 Gulam Abbas Moontasir

1971 Man Mohan Singh

1973 S. K. Kataria

1974 A.K. Punj

1975 Hanuman Singh

1977-78 T. Vijayaragavan

1979-80Om Prakash

1982 Ajmer Singh

1983 Suman Sharma

1991 Radhey Shyam

1991 Ms. S Sharma

1999 Sajjan Singh Cheema

2001 Parminder Singh

2003 Satya (Sports)

2014 Geethu Anna Jose

2017 Prashanti Singh

Prashanti Singh receiving the Arjuna Award in 2017

from the President of India.
 BODY MASS INDEX:
The Body mass index (BMI) or Quetelet index is a value derived
from the mass (weight) and height of an individual. The BMI is
defined as the body mass divided by the square of the body
height, and is universally expressed in units of kg/m2, resulting
from mass in kilograms and height in meters. The BMI may also
be determined using a table or chart which displays BMI as a
function of mass and height using contour lines or colors for
different BMI categories, and which may use other units of
measurement (converted to metric units for the calculation). The
BMI is an attempt to quantify the amount of tissue mass (muscle,
fat, and bone) in an individual, and then categorize that person
as underweight, normal weight, overweight, or obese based on
that value. BMI provides a simple numeric measure of a person's
thickness or thinness, allowing health professionals to discuss
weight problems more objectively with their patients. BMI was
designed to be used as a simple means of classifying average
sedentary (physically inactive) populations, with an average
body composition Commonly accepted BMI ranges are
underweight: under 18.5 kg/m2, normal weight: 18.5 to 25,
overweight: 25 to 30, obese: over 30.

The BMI is universally expressed in kg/m2, resulting from mass

in kilograms and height in meters. If pounds and inches are used,
a conversion factor of 703 (kg/m2)/ (lb/in2) must be applied.
When the term BMI is used informally, the units are usually
omitted.
CATEGORIES-

Category BMI kg/m2 BMI Prime

from to from to
Very severely underweight 15 0.60
Severely underweight 15 16 0.60 0.64
Underweight 16 18.5 0.64 0.74
Normal (healthy weight) 18.5 25 0.74 1.0
Overweight 25 30 1.0 1.2
Obese Class I (Moderately obese) 30 35 1.2 1.4
Obese Class II (Severely obese) 35 40 1.4 1.6
Obese Class III (Severely obese) 40 45 1.6 1.8
Obese Class IV (Morbidly Obese) 45 50 1.8 2.0
Obese Class V (Super Obese) 50 60 2.0 2.4
Obese Class VI (Hyper Obese) 60 2.4
 BMI CALCULATIONS-

S.no Height(m) Weight(kg) BMI Category

1. 1.61 45 17.4 Underweight

2. 1.58 50 20.0 Normal

3. 1.76 70 22.6 Normal

4. 1.58 65 26.0 Overweight

5. 1.55 62 25.8 Overweight

6. 1.67 50 17.9 Underweight

7. 1.61 55 21.2 Normal

8. 1.70 72 24.9 Normal

9. 1.58 39 15.6 Underweight

10. 1.60 60 23.4 Normal

 YOGA:
Here are 5 easy yet effective yoga asana you need to try to boost
concentration and jump start your brain:

1-Garudasan
Garudasana or Eagle Pose is an asana pronounced as – gah-roo-
dah-sah-nah. Garuda is the Sanskrit term for eagle. Indian
mythology suggests that Garuda was the king of all birds.

How to perform-
Raise your arms to the
shoulder height and wrap
your right hand around your
left. Ensure that your elbows
are bent at 90-degree angles
and are also stacked. Strike a
balance in the pose as you
gently bring down your hips.
Your knees must move
towards the midline instead of
leaning to one side. Hold the
pose for a few seconds.
Breathe deeply and slowly.
Focus on the third eye, and let
go of your negative emotions.
Release the pose, switch the
limbs, and repeat the pose.
2-Dhanurasan
Dhanurasan Sanskrit: धनुरासन; Dhanurāsana), Bow Pose, or
sometimes Urdva Chakrasana (Upward Wheel Pose) is an asana.
The name comes from the Sanskrit words धनुर (Dhanura) meaning
"bow", and आसन (Asana) meaning "posture" or "seat".

How to perform-
Lie on the ground (on
stomach) facing downwards.
Relax completely with 2-3
breaths. Inhale slowly and
starts bending your legs
backward and catch the
ankles with the hands as
shown in the above image.
You will see that your body is
now in the shape of a bow. In
this position, your whole
weight will come on your
abdomen. Only your stomach
and pelvic area will touch the
ground. Hold this position for
few 15-20 seconds and
continue taking a deep
breath. You can increase the
time after practicing this.
Now after 15-20 seconds
exhale slowly and come back
to starting position. Repeat
this cycle for about 4- 5
times daily.
3-Tadasan
Tadasana, Samasthiti, or Mountain Pose is an asana. Sanskrit:
ताडासन; Tada – Mountain, Asana – Posture; Pronounced As – tah-
DAHS-anna. This asana is like the base or the mother of all
asanas, from which the other asanas emerge. Most of the
standing poses are shifts in a certain part of your body or an
individual joint that spring from the Tadasana, while the other
parts remain neutral.

How to perform-
Stand erect, and place your
legs slightly apart, with your
hands hanging alongside your
body. You must make your
thigh muscles firm. Lift your
kneecaps while ensuring you
do not harden the lower part
of your belly. Strengthen the
inner arches of your inner
ankles as you lift them. Now,
imagine a stream of white
light (energy) passing through
your ankles, up to your inner
thighs, groin, spine, neck, all
the way up to your head.
Gently turn your upper thighs
inward. Elongate the tailbone
such that it is towards the
floor. Lift the pubis such that
it is closer to the navel. Look
upwards.
4-Vrikshasan
Vriksasana or Tree Pose is an asana. Sanskrit: वासन; Vriksha –
Tree, Asana – Pose; Pronounced as – vrik-SHAHS-anna. For this
pose, unlike most other yoga poses, you are required to keep
your eyes open so that your body can balance itself. This posture
is a close replica of the steady, yet graceful stance of a tree.The
name comes from the Sanskrit words vriksa or vriksha (व, vṛkṣa)
meaning “tree”, and asana (आसन) meaning “posture”.

How to perform-
Stand absolutely erect and drop
your arms to the side of your
body. Slightly bend your right
knee, and then, place the right
foot high up on your left thigh.
Your left leg needs to be
absolutely erect. Once you have
assumed this position, breathe,
and find your balance. Now,
inhale, and gently raise your
arms over your head and bring
them together in a ‘Namaste’
mudra. Look straight at a
distant object and hold your
gaze. Take in deep breaths, and
relax your body more. Gently
bring your hands down from
the sides, and release the right
leg. Come back to the original
position of standing tall and
straight as you did of the
practice.
5-Bhujangasan
Bhujangasana Sanskrit: भुजङ्गासन; or Cobra Pose is a back-bending
asana in hatha yoga. It is commonly performed in a cycle of
asanas in Surya Namaskar. The name comes from the Sanskrit
words भुजङ्ग bhujanga, "snake" or "cobra" and आसन asana,
"posture" or "seat", from the resemblance to a cobra with its
hood raised.

How to perform-
Lie on your stomach with your
toes flat on the floor and
forehead resting on the ground.
Keep your legs close together,
with your feet and heels lightly
touching each other. Place your
hands under your shoulders,
keeping your elbows parallel
and close to your torso. Taking
a deep breath in, slowly lift
your head, chest and abdomen
while keeping your navel on the
floor. Pull your torso back and
off the floor with the support of
your hands. If possible,
straighten your arms by
arching your back as much as
possible; tilt your head back
and look up. Keep your
shoulders relaxed, even if it
means bending your elbows.
With regular practice, you will
be able to deepen the stretch by
straightening the elbows.