MEANING OF YOGA

In 1999, I was on a plane flying home from India, after nine years of living in the
Himalayas. I’d been meditating, studying meditation, practicing yoga and living
the everyday bliss of self-awareness. On the plane I picked up a glossy magazine
and was amazed to see photos of North Americans practicing power yoga poses
and talking about how yoga is good for getting a fit body. Now, I agree that yoga is
great for your body and your health, but I had to giggle at how differently I’d
learned the purpose and meaning of the Sanskrit word ‘yoga’. In India, yoga has
been studied and practiced for thousands of years, but it’s not the look of the
physical body that is the main aim of yoga there.

Yoga, in Sanskrit, means to completely know yourself and to be at peace in

yourself. It is not possible to define this peace except to say it is freedom from all
suffering, freedom from doubt and freedom from confusion. A natural blessedness
unfolds in you as you feel this peace and you increasingly realize this as the core
essence of your life. This realization is called yoga: a clear knowledge of the
oneness of yourself with the source of all life.

Being established in this knowledge, your life starts to flow with a vital freshness
and harmony, with clarity, mental alertness and a fullness of loving understanding.
This yoga state is expansive, creative and life-supportive.
You might doubt that this kind of expanded awareness is possible for anyone but a
Himalayan sage; but yogis, including myself, have found that self-knowledge is a
natural state and is possible! Our consciousness is self-reflective; in other words,
you have the capacity to know the essence of your own life and mind. This
potential has been researched for thousands of years by mediators. Yoga is an
exploration into this nature of consciousness and existence. Yogis have discovered,
through deep personal inquiry that at the root of their own life exists freedom and
an ever-present space.
But how, you might ask, is this relevant to the everyday life that I live? Once you
understand that life’s activities, situations and happenings never alter your essential
unchanging existence, your ego doesn’t have to prove its superiority, nor believe in
thoughts of inferiority. This pure space of yourself is not affected by praise from
anyone, nor is it diminished by criticism. Imagine the relief of living with this
sense of perfect ease!
In this state of awareness, the body and mind continue to function perfectly of
course, but you don’t need to believe all your thoughts or reactions. One benefit is
that negative and painful thoughts in your mind such as anxiety, anger, fear,
neediness or confusion no longer seem so real. When ideas are not repeated or re-
enforced, after time, they just go away! Try it and see for yourself!

A yogi is someone who engages in practices in order to realize this essential

existence and their own potential power of awareness. It’s great to have a healthy
body, but this awareness is real power yoga!
Importance of Yoga in Our Daily Life

Yoga is not a religion; it is a way of living that aims towards a healthy mind in a
healthy body.
Man is a physical, mental and spiritual being; yoga helps promote a balanced
development of all the three. Other forms of physical exercises, like aerobics,
assure only physical well-being. They have little to do with the development of the
spiritual or astral body.
Yogic exercises recharge the body with cosmic energy and facilitate:
 Attainment of perfect equilibrium and harmony
 Promotes self- healing.
 Removes negative blocks from the mind and toxins from the body
 Enhances personal power
 Yoga to live with greater awareness
 Helps in attention, focus and concentration, especially important for children
 Reduces stress and tension in the physical body by activating the
parasympathetic nervous system
 Yoga for better relationships
The aspirant feels rejuvenated and energized. Thus, yoga bestows upon every
aspirant the powers to control body and mind.
Benefits of Yoga

The art of practicing yoga helps in controlling an individual’s mind, body and soul.
It brings together physical and mental disciplines to achieve a peaceful body and
mind; it helps manage stress and anxiety and keeps you relaxing. It also helps in
increasing flexibility, muscle strength and body tone. It improves respiration,
energy and vitality. Practicing yoga might seem like just stretching, but it can do
much more for your body from the way you feel, look and move.

Yoga asanas build strength, flexibility and confidence. Regular practice of yoga
can help lose weight, relieve stress, improve immunity and maintain a healthier
lifestyle.
Yogis and yoginis on holiday at Honai Resort can join our free yoga classes
every Monday and Thursday start at 5pm.

YOGA POSTURES FOR DIABETICS AND PRE-DIABETICS (OBESE,

OVERWEIGHT)

Diabetes, better known as the lifestyle disease, is becoming an epidemic

worldwide. Along with other forms of exercise, Yoga helps a lot to control and
prevent diabetes (to read how yoga helps in Diabetes check out this article How
Yoga helps in Diabetes?). The twisting and the stretching in many of the yoga
postures massages the pancreas and stimulates the production of insulin. Here are 9
yoga postures which will help diabetics and the people who are at high risk of
diabetes (obese, over-weight).

You can perform the following sequence in the given order.

Utthita Parsvakonasana :Stand in Samasthiti/Tadasana (both feet together). Step
your right foot three to four feet down the mat, rotate the left foot slightly in.
Inhale lift your arms horizontally so they are parallel to the floor and exhale
placing your right hand on the outside of your right foot. Straighten your left arm
in one line with your body and look towards your thumb. Stay here for about 5
breaths and repeat on the other side (you can gradually increase the number of
breaths to stay in the posture with practice). For more detailed step by step
instructions and easier variations of this posture click the link Utthita
Parsvakonasana
Parivrtta Parsvakonasana (variation): Stand in Samasthiti (both feet together). Step
your foot about 3 to 4 feet apart and bring your back leg knee to the ground. Twist
your body and place your left elbow on the outside of your right knee, join your
hands like namaste and then press your right elbow on the outside of your right
knee trying to twist more, also try to bring the namaste to the center of your heart
by twisting more. (Front knee should not go beyond the ankle for knee safety)

Paschimottanasana : Sit in Dandasana, Hold the big toes and keeping your back
straight bend forward leading with your chest (bend from your hips and not from
your lower back). You can also hold your shin bone or bend your knee but try to
bend from your hips. For a more detailed step by step instructions and variations of
the posture click the link Paschimottanasana
 Variation

Janu sirshasana : Sit in dandasana. Bend your right knee and place the right heel as
close to the perineum as possible. Hold your left foot and bend forward from your
hips trying to place your head on the knee. You can also hold your shin bone or
bend your knee but try to bend from your hips. For a more detailed step by step
instructions and variations of the posture click the link Janusirshasana
Dhanurasana : Lie down on your stomach. Bend both your knee and hold your
respective ankles. Lift your knee and chest up trying to balance on your stomach
(pull your upper body up with the help of your legs). For a more detailed step by
step instructions and variations of the posture click the link  Dhanurasana

Halasana : Lie down on your back. Lift both feet up to ninety degrees. Pressing
your hands to the ground lift your buttock up and try to place your feet at the back
of your head. For a more detailed step by step instructions and variations of the
posture click the link Halasana.
Ardhamatsyendrasana – Sit in Dandasana, bend your right knee and place the heel
under your left hip bone. Bend your left knee and place the left foot on the right
side of your right knee (Try to place the sole of your left foot completely on the
ground). Now place your left hand at the back of your left hip twist and place your
right elbow on the inside of your right knee. Press the inside of the knee with your
right elbow and try to twist more and deeper into the pose.

Shashankasana : Sit in Vajrasana (both knee bend and the buttock touching the
heel). Bend forward placing your head and hands on the ground. For a more
detailed step by step instructions and variations of the posture click the
link Shashankasana.
We have been inspired to write this book, as many of our close family members
and friends are now suffering from diabetes. A combination of poor diet and little
exercise, has fast tracked this disease into an epidemic. We have shown them
various sequences, and they have all seen improvements from weight-loss to
improved eyesight and reductions in medication. We have spent a long time
writing up almost identical sequences, so we thought it would be better to create a
book, in hope that it can also help others. We want you to regain a life that isn’t
dominated by this disease, and help you move towards to a happy state of health.
Stress levels are a major contributing factor in diabetes (and we’ve all heard that
yoga reduces stress). When we’re stressed, our blood sugar levels increase, putting
a strain on the entire body. The use of controlled breathing techniques, postures,
and meditation will enable you to relax the body and manage your stress more
effectively. This will help to regulate cortisol, and other stress hormones, which is
very important in the treatment and prevention of type 2 diabetes, and its related
complications.
Weight management is another important consideration associated with diabetes.
Regular practice of yoga asana (postures) will help you to shed those extra pounds,
taking the stress off your organs, massage the internal organs (including the
pancreas) which will stimulate the production and regulation of insulin. The
physical practice of yoga, strengthens and exercises the muscles. This increases the
glucose uptake by muscular cells, which in turn, helps to lower blood sugar levels,
improve circulation and also reduce the risk of cardiovascular disease.
You might also be interested in reading this blog about quick facts and figures
about diabetes, its effects and how to reduce your chances of getting diabetes.
AAHPERD Functional Fitness Test

The first version of this test was published in 1958 and then revised in 1965 and in
1975 many changes were made in the test battery. In 1976, the final draft was
prepared in which following items were included in AAHPER youth fitness test
battery.

1. Pull-ups for boys & flexed arm hand for girls.

2. Flexed - let sit-ups
3. Shuttle run
4. Standing long jump
5. 50 yards dash
6. 600 yards run
1. A. Pull - ups for boys

Purpose : To measure arm and shoulder strength. Equipment : A metal or wooden

bar approximately 1½ inches in diameter is preferred. A doorway gym bar can be
used and if no regular equipment is available, a piece of pipe or even rungs of a
ladder can serve the purpose. Procedure: The bar should be high enough so that the
student can hang with his arms and legs fully extended and feet free from the floor.
The bar is held with palm facing away from his. The student is advised to raise
body so that the chin reaches the level of bar. Then he lowers his body to a full
hang as in starting position. The exercise is repeated as many times as possible. 
Rules: 
i) Each student will be allowed one trial. 
ii) The body must not swing during the execution of the movement. 
iii) The knees must not be raised and the kicking of legs is not permitted. 
Scoring: Record the number of completed pull ups.
B. Flexed arm hang (for girls only)
Purpose: To measure arm and shoulder strength. 
Equipment: A horizontal bar is used. The diameter of the rod ought to be 1½
inches. A stop watch is needed to record time. 
Procedure: The height of the bar should be adjusted so it is approximately equal to
the pupil’s. Standing height. The pupil should use an overhang grasp, with the
assistance of two spotters, one in front and one in back. The Pupil raises her body
off the floor to a position where the Chin is above the bar, the elbows are flexed
and the chest is close to the bar.
The pupil holds this position as long as possible.
Rules:
1. The stopwatch to start as soon as the subject takes the hanging position.
2. The watch is stopped when.
i) Pupil’s Chin touches the bar
ii) Pupil’s head hits back ward to keep Chin above the bar.
iii) Pupil’s Chin falls below the level of the bar.
2. Flexed - leg sit-ups

Purpose: - To measure abdominal strength and endurance. 

Equipment: - clean floor, mat or dry turf & stop watch 
Procedure: -The student is advised to lie on floor on his/her back. keeping knees
bent. The angle of knees should be around 90 degree. The feet are held by partner.
The student is further advised to put fingers interlocked and put behind the head.
Teh student curls up and touches the elbows to knees. 
Score: The score is counted as maximum number of sit ups in 60 seconds.
3. Shuttle run

Purpose: To measure speed and agility. 

Equipment: 1. Two wooden blocks 2x4 inches 2. Stop watch 
Procedure: Two parallel lines are marked 30 feet apart wooden blocks 2x4 inches
are kept on one side of marked line. The student stands opposite to the line, where
wooden blocks are placed. On start the student runs towards wooden blocks and
pick one of them. Then places the block on the line from where he started. The
student continues to run and similarly lift other block and place at starting line. 
Score : The score is elapsed time for complete trial. The better of two trials is taken
as final score.

Purpose: To measure legs power.

Equipment: Mat, Floor or outdoor jumping pit & measuring tape. 
Procedure: The student is advised to stand on restraining line with feet close and
he/she dips at the knee swinging arms before jumping. The student lands on both
feet together. The distance from take off line to the heel is measured in inches. 
Score: The best of three trails is recorded as final score.
5. 50 yards dash
Individual Test Descriptions

CHAIR STAND

Purpose and Daily Benefit: The purpose of the Chair Stand is to measure the
strength of your Lower body. Lower body strength 1. Is important for activities
such as getting out of a chair, on The bus, out of the car, and rising up from a
kneeling position in the house or garden. The Strength of your lower body can
directly affect the ease with which you perform the activities you do every day.
Equipment: Chair without arms, Stopwatch
Test Steps:

1. Place the chair against a wall where it will be stable.

2. Sit in the middle of the chair with your feet flat on the floor, shoulder width
apart, back straight.
3. Cross your arms at the wrist and place them against your chest.
4. The test partner will tell you when to begin and will time you for 30
seconds, using the stopwatch. You will rise up to a full stand and sit again as
many times as you can during the 30second interval.
a. Each time you stand during the test be sure you come to a full stand.
b. When you sit, make sure you sit all the way down. Do not just touch
your backside to the chair. You must fully sit between each stand.
c. Do not push off your thighs, or off the seat of the chair with your
hands to help you stand unless you have to.
d. Keep your arms against your chest crossed and do not allow the arms
to swing up as you rise.
e. If you are on your way up to stand when time is called you will be
given credit for that stand. Per Protocol Instructions : If the participant
used their hands at all to push off in order to stand do not count that
rep as a “Per Protocol” stand. Only stands that are done without any
assistance by pushing off the seat, off the thighs or with any other
assistive devices such as a walker or cane are counted as “Per
Protocol” stands. If the participant is unable to do any stands per the
protocol, then you may let the individual do the test by pushing off
their legs or the chair, or using their walker, but the test will then be
scored as “Did Not Follow Protocol.” Only “Per Protocol” scores are
recorded in the overall group outcomes reports.
2. ARM CURL

Purpose and Daily Benefit: The purpose of the Arm Curl is to measure the strength
of your upper body. Upper body strength is important for activities such as
carrying laundry, groceries, and luggage. It is also important for picking up
grandchildren and giving them a big hug! A lack of upper body strength could
keep you from pouring milk from a jug, being able to go grocery shopping for
yourself and maintaining your independence. Equipment: 5 lb Weight and an 8 lb
weight, stopwatch and a straight‐back chair with no arms. Women will curl a 5 lb.
weight in this test and Men will curl an 8 lb. weight for their test. It is extremely
important to the accuracy of the test that you use the appropriate weight for men
and women in this test.

Test Steps:
1. Your test partner will tell you when to begin and will time you fo
3. TWO MINUTE STEP TEST

Purpose and Daily Benefit: The purpose of the Two‐Minute Step Test is to
measure your endurance or physical stamina. Endurance is important for activities
such as shopping, walking for a distance, and traveling. The more physical stamina
you have, the more energy you will have to do the things you enjoy. You will also
be able to do more with less fatigue. Your endurance affects your ability to
perform many of your daily activities and to maintain your independence.
Equipment: Stop Watch, Measuring Tape, Visible Tape (i.e. masking tape or
painter’s tape)

Set Up:

Begin by setting the minimum knee or stepping height for each participant. This is
at the level even with the midway point between the kneecap and the front
hipbone. (Iliac crest). It can be determined using a tape measure or by stretching a
cord from the middle of the kneecap (patella) to the hipbone. Then you can fold it
over and mark this point on the thigh with a piece of tape.
Test Steps:
1. Your test partner will tell you when to begin and will time you for two full
minutes using the stopwatch.
2. Begin stepping, being careful to lift your knees to the appropriate height
each time so that your knee is level with the tape mark on the wall. Your
entire foot must touch the ground on each step to ensure that you are not
jogging; you need to “step”.
3. Your test partner will count each time you raise your right knee, counting
each full stepping cycle. A full step cycle is when both the right and the left
foot have lifted off the floor and come back down.
4. Your test partner should alert you at each 30 second interval to allow you to
gauge how you feel. If you cannot complete the full 2 minutes that is fine,
just complete as much time as you can comfortably complete.
5. If you wish to rest during the test you may stop stepping, rest and then
resume the test. The stopwatch will continue to run and you may start
stepping again as long as you are still within the two minute test period.
6. Per Protocol Instructions: If the participant cannot do any steps without
holding onto a walker or a chair placed to their side then the participant is
not following the test protocol.
7. The participant may still complete the test but if they complete the test
holding onto a chair or assistive device their score will be saved as “Did Not
Follow Protocol.” Only “Per Protocol” scores that are completed by the
participant without holding onto any assistive devices are recorded in the
overall group outcomes reports. Both “Per Protocol” scores and “Did Not
Follow Protocol” scores are saved in the individual’s IHP personal account
and center account.
4. CHAIR SIT AND REACH

Purpose and Daily Benefit: The purpose of the Chair Sit and Reach test is to
measure your lower body flexibility, specifically your hamstring flexibility. Lower
body flexibility is important for preventing lower back pain. It also plays a role in
your balance, posture, in fall prevention, and in your gait, or walking. Lower body
flexibility is important for maintaining an active, independent lifestyle.

Equipment: Chair, Ruler

Test Steps:
1. Place the chair against a wall so it will be stable.
2. Slide forward in your chair until you are able to straighten one of your
legs. The ankle of your straight leg should be flexed at about a 90‐degree
angle. Your other foot should be flat on the floor.
3. Place one of your hands directly on top of the other so that they are stacked
with your fingers extended.
4. Exhale as you bend forward at the hip and try to reach your toes. If the
extended leg begins to bend, move back in your chair until the leg is
straight.
5. Hold the stretch for at least 2 seconds and Do Not Bounce or jerk as you
reach.
6. Take two practice reaches on each leg. Determine which side is more
flexible. You will measure and record only your most flexible side on your
scorecard.
7. Be sure you have a stable chair so that the chair will not tip forward as you
reach for your toes.
8. After you have completed the practice reaches, your test partner will hold a
ruler across the toe of your shoe. The center of the toe of your shoe is
considered to be a measurement of “0”.
9. Reach forward toward your toes. Mark your score to the nearest half inch.
10. If you reach past this “0” point at the middle of your toe, you receive a
positive score of as many inches as you reach past it, measured to the
nearest half inch.
11. If you cannot reach your toes, you receive a negative score of as many
inches as you are short of the “0” point at the middle of the toe of your
shoe, measured to the nearest half inch.
12. Try the reach twice and record the better of the two measurements. Per
Protocol Instructions: This test should be scored as “Followed Protocol”
for all trials taken as there really are no modifications for this test.
5. UP AND GO

Purpose and Daily Benefit: The purpose of the Up and Go test is to measure your
speed, agility and balance. These are important for activities such as walking
through crowds, moving in unfamiliar environments and across changing terrain,
and crossing the street before the light changes. The better your balance is, the
more confident you will be traveling outside your home and living an active life.
Your speed and balance directly affect yourself assurance as you go about your
daily activities.

Equipment: Chair, Cone (or other marker), Stopwatch

Test Steps:

1. Sit in the chair with your hands on your thighs, your feet flat on the floor
with one foot slightly ahead of the other.
2. Your test partner will hold the stopwatch and stand near the place where you
will walk around the marker on the floor.
3. Your test partner will signal, “go” and start the watch. For test accuracy,
your test partner must start the watch on the signal, “go.” Do not wait to start
the watch after the participant has started to move.
4. The test is timed to the nearest tenth (.1) of a second, so it is important to be
as accurate as possible when starting and stopping the watch.
5. Upon the signal “go” rise from the chair and walk as quickly as possible out
to the marker. You may press off your thighs of the chair when you rise. Do
not run. Walk around the outside of the marker and return to your seat as
quickly as possible, being sure to be safe in your movements.
6. As soon as you are fully seated again your test partner will stop the watch
and record your time to the nearest tenth of a second.
7. If you would like to take a practice test before testing for a score you may.
You may then take the test twice, recording your best score.
8. Remember to record the score to the nearest tenth, for example 4.9 seconds
or 8.9 seconds. Per Protocol Instructions: If the participant does not feel
stable enough to do the test without an assistive device then allow the
participant to use an assistive device such as a walker or a cane but their
score will be recorded as “Did Not Follow Protocol.” It is important to try to
have the participant record a “Followed Protocol” score if possible since a
score of “0” cannot be recorded in this test . Do not worry how slowly a
person completes the test “Per Protocol” what is important is to ensure the
safety of the participant and try to obtain a “Per Protocol” score. Then if the
person would like to do a test to obtain a better score using an assistive
device such as their walker, allow them to complete the test with their
walker and record their score as “Did Not Follow Protocol.” Only “Per
Protocol” scores are recorded in the overall group outcomes reports. Both
“Per Protocol” scores and “Did Not Follow Protocol” scores are saved in the
individual’s IHP personal account and center account.
6. BACK SCRATCH TEST

Purpose and Daily Benet: The Back Scratch Test is a measure of edibility of your
upper body. Upper body edibility acts your ability to reach for items that may be
high on a shelf, change a light bulb, or do any activity that requires arm and/or
shoulder movement. Maintaining edibility in your upper body will assist you in
continuing to live independently.

Equipment: Ruler
Test Steps:

1. Place your left arm straight up in the air above your left shoulder. Bend
your left arm at the elbow to reach toward your back, with your angers
Extended. Your elbow pointed toward the ceiling.
2. Place your right hand behind your back with your palm out and your
angers extended up.
3. Reach up as far as possible and attempt to touch the angers of your two
hands together. Some people are not able to touch at all, while others’
angers may overlap.
4. Take two practice stretches with each arm, determining which side is more
exile. You will be measuring and recording only your most exile side.
5. You are now ready to be measured. Perform the stretch as outlined above.
Without shifting your hands, your test partner will position your angers so
that they are pointing toward each other.
6. The distance between the ngertips of one hand and the other is measured to
the nearest half‐inch. If your angers overlap, the amount of the overlap will
be measured.
7. Fingertips just touching receive a score of “0”.
8. If your angers do not touch, you receive a negative score of the distance
between your angers, measured to the nearest .5 or half inch.
9. You receive a positive score if your angers overlap, measuring the overlap
to the nearest .5 or half inch.
10. If you are able to touch your angers together, do not grab your angers
together and pull, as this will act the accuracy of your score.
11. Do the stretch twice, recording the best score and remember to indicate if
the score was positive or negative. Per Protocol Instructions: This test
should be scored as “Followed Protocol” for all trials taken as there really
are no modi captions for this test. If modi captions are made in any way,
record the score as “Did Not Follow Protocol” and note the modi captions
in the test comments section.
12.
Kho kho

Kho kho is a popular tag and ancient sport from India. It is played by teams of 12

nominated players out of fifteen, of which nine enter the field who sits on their
knees, and 3 extra who try to avoid being touched by members of the opposing
team. There are some fouls also. It is one of the two most popular traditional tag
games in the Indian subcontinent, the other being Kabaddi. Apart from the Indian
subcontinent, it is also played by the Indian community in South Africa. Kho-kho,
traditional Indian sport, a form of tag that is one of the oldest forms of outdoor
sport dating back to prehistoric India.

Last time, the International Games series taught us how to play the classic British
kids’ game Leapfrog, and today we’ll be rediscovering the classic Kho Kho.
Playing Kho Kho is a great way for your children to stay active and build their
confidence. Below you’ll find out how to play Kho Kho and discover the rich
history behind the game. Kho Kho is all about building physical strength and
stamina, so get ready for some ducking and diving. The International Games blog
series celebrates those classic games played around the world that have declined in
popularity over the last 20 years. We’ll be rediscovering more games in the weeks
to come, so make sure to check back often and keep playing!
What you need to start playing Kho Kho:
 As much open space as you can find (traditionally 27 meters by 15 meters)
 Two poles or sticks, these are to go at either end of the pitch and should be
about shoulder height on your child
 String or chalk (for marking out the perimeters of the play area)
 Ideally, 12 children (but any number above six is fine)
 Kho Kho game rules:
 Mark out the play area with chalk or string. Then draw a line down the
middle, cutting the field in half length-ways. Put a pole, stick or sweater at
each end of the central dividing line.
 Split the Kho Kho players into two equal teams, and then allocate one team
as the chasers and one team as the defenders (let them know they’ll get to
swap roles after seven minutes).
  Chasers need to line up on the line down the middle, facing in alternate
directions. They can only ‘chase’ on the side of the pitch they are facing and
can only chase one at a time (see image one).
 The defenders enter the field in groups of three and need to avoid being
tagged by a chaser - they can run anywhere on the field, but they’re out if
they get tagged.
 The chaser at the pole starts and must try to tag one of the defenders on their
side of the pitch, if a defender crosses the line to the other side, the chaser
must tap the back of one of his teammates, who is sitting facing the other
direction, and shout “Kho!” (See image three).
 The teammate must then try to tag the defender and the standing chaser sits
in the team mates place so only one chaser is chasing.
 Chasers can swap with a teammate every time the defender moves into the
opposite side of the pitch or the chaser can run round one of the poles to get
to the other side of the pitch.
 The aim for chasers is to tag-out the defenders the fastest. Whichever team
gets the defenders out the quickest wins.
 

 
What’s so great about playing Kho Kho?

This game is not only very physical, with lots of running, diving and squatting; it’s
also brilliant for encouraging teamwork. Kids have to watch carefully, work
together, and learn how to recognize when a teammate should take over the
pursuit. They also have to decide quickly which is the right player to take over, so
there’s an element of strategy involved. Mastering how to play Kho Kho is a real
workout for body and mind.
The History of Kho Kho

The origin of Kho-Kho is very difficult to trace, but many historians believe, that it
is a modified form of 'Run Chase', which in its simplest form involves chasing and
touching a person. With its origins in Maharashtra, Kho-Kho in ancient times was
played on 'raths' or chariots and was known as RatheraKho kho is a popular tag
sport from India. It is played by teams of 12 nominated players out of fifteen, of
which nine enter the field, who try to avoid being touched by members of the
opposing team. It is one of the two most popular traditional tag games in the Indian
subcontinent.

The present appearance of the game was an adoption about the time of World War
I in 1914. But at that time, there were neither any dimensions of the playground
nor the poles which demarcate the central line. The time factor was also missing.
The Deccan Gymkhana club of Pune, Maharashtra so named and baptized by the
great Indian leader Lokmanya Tilak & Bhai Narorkar drafted the first-ever rules
and regulations which symbolized the metamorphosis of the game soon to follow.
This initial stage marked the limitation of the playground and yet sadly lacked the
poles demarking the central line in the field. Instead, two fewer calibre players
were posted squatting at the place and chasers to run around them to return to the
midfield.
But, even then the game caught the imagination of the experts in the field. The
experts took no time to realize that the game demands the highest degree of quick
and brisk movements, very high grade of nerve reflexes and tremendous stamina
which are characteristic of a supreme athlete. The game requires all motor qualities
alike speed, endurance, flexibility, agility, strength and neuromuscular
coordination. As per merit, it is appreciated by press, media and spectators.
The game with its fast pace, so fascinated the spectators that the Governor of
Bombay Presidency H.E. Lord Willingdon also admired the merits and potentials
of the game. The years 1923-24 saw the foundation of the Inter School Sports
Organization, and Kho Kho was introduced to develop at the grassroots and
consequently popularize the sport. The move certainly showed the results and the
game of Kho Kho mainly owes it to the efforts taken by the Deccan Gymkhana and
Hind Vijay Gymkhana.
In the year 1938, Kho Kho moved one step forward when Akhil Maharashtra
Sharirik Shikshan Mandal organized zonal sports at Akola which attracted
tremendous response from the budding enthusiasts as well as organizers. The
players were restricted to 9 players per team and sport was played without the
poles. At the beginning of the match, players used to take 3 rounds of the court
from post to post and then started the match. This needed yet another few reforms
which were adopted in 1943 as well as 1945.
In 1949, the game was exhibited in Sweden and Denmark but it didn’t leave any
effect on the spectators (foreigner). After coming back in 1949, the poles were
featured in the game. Also, the 3 rounds at the beginning of the game were reduced
to one round from pole to pole. In 1951, even the one round was eliminated. In the
year 1955, Akhil Bharatiya Kho Kho Mandal was established and the first ever All
India Kho Kho Championship was organized at Vijay Wada, Andhra Pradesh in
1959-60 under the auspices of Kho Kho Federation of India. The years 1960-61
featured Women’s Championship for the first time in Kohlapur, Maharashtra.
Individual prizes were introduced in the year 1963. The first Man of the
Tournament “Ekalavya Award” was won by Vishwanath Mayekar. The Woman of
the Tournament “Rani Laxmibai Award” was claimed by Usha Anantham of
Mysore.
The years 1969-70 featured the Junior age group competitions at Hyderabad,
Andhra Pradesh. Youth under 18 Years and Boys under 16 Years of age were two
new categories introduced where the best youth player of the tournament was
honoured by “Abhimanyu Award”. Junior Girls under 16 Years tournament was
held in 1974 at Dewas, Madhya Pradesh, where two more categories Sub-Junior
Boys under 14 Years and Girls under 12 Years also commenced. The best Sub-
Juniors Boy & Girls was awarded “Bharat Award” and “Veer Bala Award”
respectively. In 1970, Arjuna Award was awarded to Shri Sudhir Parab from
Gujarat. In 1977, a diploma course in Kho Kho & Kabaddi was introduced in
National Institute of Sports, Bangalore.
In the year 1982, Kho Kho Federation of India organized Men’s and Women’s
Yearly Championship as Federation Cup. Kho Kho was featured in the Asian
Games, 1982 for the first time in New Delhi. It was appreciated by Asian
countries. After looking at its grand success Sports Authority of India and Ministry
of Youth Affairs and Sports, Govt. of India deputed their coaches all over the
country to develop the sport of Kho Kho scientifically at grass root level.
Specifications

A Kho kho playing field is rectangular. It is 36 by 18 metres (118 ft × 59 ft) in

length and width. There are two rectangles at the end. The dimensions of each
rectangle is 16 m × 2.75 m (52.5 ft × 9.0 ft). In the middle of these two rectangles,
there are two wooden poles. The central lane's dimensions are 2,350 cm × 30 cm
(925 in × 12 in). There are eight cross lanes which lie across the central lane,
whose dimensions are 1,600 cm × 30 cm (630 in × 12 in). It makes the small
rectangles and each of them are 16 m × 2.3 m (52.5 ft × 7.5 ft) (the two rectangles
of near by the wooden poles are 2.5 m (8 ft 2 in) wide), at right angles to the
central lane and divided equally into two parts of 7.85 m (25.8 ft) each by the
central lane. At the end of the central lane, the free zone tangent to the post-line,
two smooth wooden posts are fixed, 120 cm (47 in) high from the ground, and their
circumference is no less than 30 cm (12 in) and no more than 40 cm (16 in). The
equipment used in Kho kho are poles/post, strings, metallic measuring tape, lime
powder, wire nails, two watches, types of rings having inner circumference of
30 cm (12 in) and 40 cm (16 in), score shots (like a whistle, for instance), and
equipment to record the results. However, for unofficial games, only lime powder
(or any substitute) may be used as long as the cross lanes, centre lane and field
boundaries are clearly distinguished. The strings, as well as the rings, are for the
sole purpose of properly demarcating the same.