Cdc2070bs TG Health 6

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स्वास्थ्य तथा शार��रक �श

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नेपाल सरकार
�श�ा मन्त्र
पाठ्यक्रम �वकास क
सानो�ठमी, भ�पुर
lzIfs lgb]l{ zsf
:jf:Yo tyf zf/Ll/s lzIff
sIff ^
g]kfn ;/sf/
lzIff dGqfno
kf7\oj|md ljsf; s]Gb|
k|sfzs M g]kfn ;/sf/
lzIff dGqfno
;fgf]l7dL, eStk'/
© k|sfzsdf
o; lzIfs lgb{l] zsf ;DaGwL ;Dk"0f{ clwsf/ kf7\oj|md ljsf; s]Gb|, ;fgf]l7dL,
eStk'/df lglxt /x]sf] 5 . kf7\oj|md ljsf; s]Gb|sf] lnlvt :jLs[ltlagf o;sf] k'/}
jf cf+lzs efu x'ax' k|sfzg ug{, kl/jt{g u/]/ k|sfzg ug{, s'g} ljb\ot' Lo ;fwg jf
cGo k|ljlwaf6 /]s8{ ug{ / k|ltlnlk lgsfNg kfOg] 5}g .
k|yd ;+:s/0f M lj= ;+= @)&)
d'bs
| M
lzIfs lgb{l] zsf ;DaGwL kf7sx¿sf s'g} klg k|sf/sf ;'emfjx¿ ePdf kf7\oj|md
ljsf; s]Gb|, ;Dkfbg tyf k|sfzg zfvfdf k7fOlbg'xg' cg'/f]w 5 . kf7sx¿af6 cfpg]
;'emfjx¿nfO{ of] s]Gb| xflb{s :jfut ub{5 .
e"ldsf
/fli6«o k/Dk/f, ;+:s[lt, ;fdflhs ;Dkbf / nf]stflGqs d"No;“u kl/lrt, b]zsf] cfly{s ljsf;df of]ubfg lbg;Sg]
c;n gful/ssf] pTkfbg ;d;fdlos cfjZostf xf] . cfwf/e"t lzIffsf] d'Vo pb\bZ] o /fi6« / nf]stGqdf ljZjf;
ug],{ ;fdflhs / k|fs[lts jftfj/0f Pjd\ cfk\mgf] lhDd]jf/Lk|lt ;r]t, ljrf/ cfbfg k|bfg ug{ ;Ifd, :jfjnDaL,
kl/>dL, g}ltsjfg\ / k];f Joj;fo tyf d"No / dfGotfk|lt ;r]t gful/s tof/ ug'{ xf] . oxL pb\bZ] ocg'¿k
kf7\oj|md, kf7\o k':ts, kf7\o ;fdu|L / lzIfs lgb]l{ zsfx¿sf] ljsf; tyf kl/dfh{g sfo{ ul/“b} cfPsf] xf] . o;
k|lj|mofsf] lg/Gt/tf:j¿k cfwf/e"t lzIff kf7\oj|md -sIff ^–*_, @)^( cg';f/ ljsf; ul/Psf] sIff ^ sf] gof“
kf7\o k':tssf cfwf/df of] lzIfs lgb]l{ zsf tof/ ul/Psf] xf] . kf7\o k':tsdf /x]sf ljwf÷ljifo j:t'nfO{ ljleGg
kf7\o j:t' / kf7\o 3G6Ldf ljefhg u/L k|To]s kf7\o j:t'sf nflu cg'dflgt 3G6L;d]t lgwf{/0f
ul/Psf] 5 . k|To]s kf7sf] ;xhLs/0f ubf{ ;DalGwt kf7\o j:t'df /x]sf] ljb\ofyL{sf] k"j{ 1fg, l;knfO{ cfwf/
agfp“b} cf/De ug]{ / kf7sf] cGtdf kf7\oj|mdn] lgwf{/0f u/]sf / kf7\o k':tsdf ;dfj]z ePsf ljifo j:t'df
;Ifdtf xfl;n ug]{ u/L of] lgb]l{ zsf tof/ kfl/Psf] 5 . lzIf0f ;xhLs/0f ubf{ ;s];Dd k9fOPsf] kf7af6 g}
pbfx/0fx¿ lbg' pko'St x'G5 . o:t} ljb\ofyL{x¿nfO{ pbfx/0f vf]Hg nufp“bf klg pgLx¿n] k9]sf kf7af6 g}
vf]Hg nufpg ;lsof] eg] pgLx¿df ljifoj:t'sf] ;"Id cWoog ug]{ afgLsf] ljsf; x'G5 . o:t} JofVofg ljlweGbf
vf]h, cg';Gwfg, 5nkmn, k|Zgf]Tt/ cflb ljlwaf6 sIff sf]7fdf cWofkg ug{ ;lsof] eg] l;sfO k|efjsf/L x'G5 .
ljb\ofyL{x¿nfO{ l;sfO lj|mofsnfkdf clwstd ;xefuL u/fpg lzIfsnfO{ ;xof]u ldnf];\ eGg] pb\bZ] on] lzIfs
lgb]l{ zsfsf kf7x¿ -PsfO_ df ljljw lj|mofsnfkdf ;dfj]z ul/Psf] 5 . o:tf lj|mofsnfkaf6 ljb\ofyL{x¿df
u/]/ l;Sg] afgLsf cltl/St l;h{gzLntf / cfTdljZjf; hfUg'sf ;fy} ljifout bIftfsf] ljsf; x'g ;sf];\ eGg]
ck]Iff /x]sf] 5 .
sIff ^ sf] :jf:Yo tyf zf/Ll/s lzIff ljifosf] l;sfO ;xhLs/0fsf nflu lzIfsnfO{ ;xof]u ug]{ pb\bZ] on] tof/
kfl/Psf] o; lgb]l{ zsfsf] n]vg tyf kl/dfh{g afa'/fd sf/v]tL, g]kfnxl/ /fgfef6, ;'jf; k'g, ;dGtdl0f cfrfo{
/ cf]d /fodfemLsf] sfo{bnåf/f ePsf] xf] . o; lgb]l{ zsfsf] ljsf;df ;xof]u k'¥ofpg' x'g] ljifo ;ldltnufot
cGo ;a} ;Dk"0f{ dxfg'efjx¿df s]Gb| s[t1tf 1fkg ub{5 .
kf7 / kf7cGtu{tsf lj|mofsnfkx¿nfO{ lgwf{/0f ul/Psf 3G6Lx¿ cg'dflgt dfq x'g\ . l;sfO ;xhLs/0fsf
j|mddf cfjZostfg';f/ 3G6Lx¿ yk36 u/L kl/jt{g ug{ ;lsg] 5 . o:t}, kf7cGtu{t pnn]v ul/Psf
lj|mofsnfkx¿ klg gd'gfsf nflu /x]sf 5g\ . l;sfO ;xhLs/0fsf j|mddf cGo lj|mofsnfkx¿ cfjZos 7flgPsf]
v08df yKg / cfjZostfg';f/ lj|mofsnfknfO{ 5f]6f] agfpg klg ;lsG5 . o; lgb]l{ zsfsf] ljsf; ubf{ ;s];Dd
kf7\o k':tsnfO{ k|efjsf/L 9ª\un] k|of]u ug{ lzIfsnfO{ ;xof]u k'uf];\ egL k|z:t k|of; ul/Psf] 5 . o;nfO{
cem /fd|f] / kl/is[t agfpg o;sf k|of]ustf{af6 cfufdL lbgdf k|fKt x'g] cd"No ;'emfj / l6Kk0fLnfO{ kf7\oj|md
ljsf; s]Gb| xflb{s :jfut ub{5 .
lzIff dGqfno
lj= ;+= @)&) ;fgf]l7dL, eStk'/
ljifo ;"rL
j|m= ;+= ljifo j:t' k[i7 ;ª\Vof
:jf:Yo lzIff
PsfO ! dfgj z/L/ !
PsfO @ JolStut :jf:Yo #
PsfO # kf]if0f %
PsfO $ /f]u *
PsfO % lszf]/fj:yf, of}g tyf k|hgg :jf:Yo !#
PsfO ^ db\okfg, nfu' kbfy{ / w"dkfg !&
PsfO & jftfj/0fLo :jf:Yo @)
PsfO * ;'/Iff tyf k|fylds pkrf/ @$
PsfO ( kfl/jfl/s / ;fd'bflos :jf:Yo @&
zf/Ll/s lzIff
PsfO ! s;/t #!
PsfO @ sjfh #$
PsfO # zf/Ll/s Jofofd #&
PsfO $ of]u $%
PsfO % v]n $*
PsfO ^ PYn]l6S; %&
k|of]ufTds lj|mofsnfk ^)
:jf:Yo lzIff
PsfO ! dfgj z/L/
cg'dflgt 3G6L %
!= kl/ro
o; PsfOdf dfgj z/L/sf] kl/ro / dfgj z/L/sf s]xL dxTTjk"0f{ cª\ux¿ ;dfj]z ul/Psf] 5 .
sf]if, tGt', cf“vf, sfg, 5fnf, bf“t cflb cª\ux¿sf] kl/ro, sfd / ;/;kmfO ug{] tl/sf o;
PsfOsf ljifoj:t'x¿ x'g\ . o; PsfOaf6 ck]lIft ;Ifdtfx¿ xfl;n ug{sf nflu hDdf % 3G6L
5'6\ofOPsf] 5 . cf“vf, bf“t, 5fnf dxTTjk"0f{ cª\ux¿nfO{ ;kmf /fVg] tl/sfx¿ k|bz{g u/L
ljb\ofyL{nfO{ cEof; u/fpg'kg{] ;d]t o;df pNn]v ul/Psf] 5 .
@= pb\ b ] Z o
of] PsfO kl9;s]kl5 ljb\ofyL{x¿ lgDg lnlvt sfo{ ug{ ;Ifd x'g] 5g\ M
-s_ dfgj z/L/sf] kl/ro lb“bf sf]if / tGt'sf] sfo{ j0f{g ug{
-v_ cf“vf, gfs, sfg, 5fnf / bf“tsf] kl/ro / dxTTj atfpg
-u_ cf“vf, gfs, sfg 5fnf / bf“t ;kmf /fVg] tl/sf k|bz{g u/L Jojxf/df nfu' ug{] afgL a;fNg
#= z} l Ifs ;fdu| L x¿
-s_ sf]if, cf“vf, gfs, 5fnf / bf“tsf] 5'6\6f5''6\6} cfsif{s lrqx¿ .
-v_ cf“vf, gfs, sfg, 5fnf / bf“t ;kmf ug{] tl/sf n]lvPsf 5'6\6f5''6\6} rf6{x¿ .
$ = lzIf0f l;sfO lj| m ofsnfk
-s_ ;Dej eP;Dd sf]ifsf] cfsif{s lrq geP kf7\o k':tsdf ePsf] sf]ifsf] lrq k|:t't u/L
k|Zgf]Tt/ ljlw ckgfO{ sf]ifsf] kl/ro / sf]ifsf k|dv
' efux¿ tyf sf]ifsf sfo{x¿ df}lvs
:d/0f u/fPkl5 tGt'sf] kl/ro :ki6 kf/L sf]ifsf] lrq cEof; u/fpg'xf];\ .
-v_ cf“vfsf] cfsif{s lrq k|:t't u/L cf“vfsf] kl/ro, o;sf k|dv ' cª\ux¿sf] df}lvs
¿kdf :d/0f u/fO{ cf“vfsf] lrq cEof; u/fpg'xf];\ . To;kl5 rf6{df n]lvPsf] cf“vfsf]
lrq b]vfp“b} cf“vfsf] x]/rfx ug{] tl/sf k|:t't u/L k|Zgf]Tt/sf] dfWodaf6 :ki6
kfg'{xf];\ . ;kmf kfgLn] cf“vf ;kmf ug]{ tl/sf k|bz{g u/L cEof; u/fpg] / laxfg a]n'sf
;kmf kfgLn] cf“vf ;kmf ug{ k|f]T;fxg ug'{xf];\ .
cf“vf ;kmf ug{sf nflu ;a}eGbf klxn] ;fa'g kfgLn] /fd|/L xft ;kmf ug{] . To;kl5 c~h'nLdf
;kmf kfgL /fv]/ b'j} cf“vf 5\ofKg], of] sfo{ @ b]lv # k6s cEof; u/fpg'xf];\ . .
lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 1

-u_ gfssf] lrq k|:t't u/]/ o;sf] kl/ro, dxTTj / sfd k|Zgf]Tt/ ljlwaf6 :ki6 kfg'{xf];\ .
To;kl5 rf6{df n]lvPsf gfssf] ;/;kmfOdf Wofg lbg'kg{] s'/fx¿ j|mlds ¿kn] df}lvs
cEof; u/fpg'xf];\ . sfgsf] cfsif{s lrq k|:t't u/L lrqsf] dfWodaf6 o;sf] kl/ro,
dxTTj / sfd k|Zgf]Tt/ ljlwaf6 :ki6 kfg'x{ f];\ . ;fy} gfsnfO{ ;'/lIft /fVg] pkfox¿
n]lvPsf rf6{ k|:t't u/]/ :ki6 kfg'{xf];\ . lrq cEof;sf] u[xsfo{ lb“bf bf“tsf] kf7cg';f/
ljb\ofyL{x¿nfO{ a|; nufpg l;sfpg'xf];\ .
-3_ bft“sf] lrq k|:t't u/L bf“tsf] kl/ro, k|sf/, dxTTj / sfd k|Zgf]Tt/ ljlwaf6 :ki6 kfg{'xf];\ .
bf“t ;kmf /fVg dGhgo'St a|;n] /fd|/L ;kmf ug{] tl/sf k|bz{g u/L ljb\ofyL{x¿nfO{ klg
cEof; u/fO{ laxfg tyf a]n'sf b'O{ k6s bf“t ;kmf ug{ k|f]T;fxg ug{'xf];\ .
bf“t a|; ug{] tl/sf
dGhgo'St a|;n] nueu b'Ob{ l] v ltg ldg]6;Dd a|;nfO{ bfof“ afof“ / tn dfly u/]/ /fd|/L
rnfP/ bf“t ;kmf ug'{k5{ . a|; ul/;s]kl5 s'Nnf ug'{kg]{ af/] ;r]t u/fpg'xf];\ . lha|f]
/ d'vnfO{ xNsf k'5\g ;Nnfx lbg'xf];\ .
-ª_ 5fnfsf] lrq k|:t't u/L lrq cEof; u/fpg'xf];\ . 5fnfsf] kl/ro, o;sf efux¿,
o;sf] sfd k|Zgf]Tt/ / 5nkmn ljlwaf6 :ki6 kfg'x{ f];\ . d]6fsf8{dfkm{t 5fnf ;'/lIft
/fVg] pkfox¿ k|Zgf]Tt/ ljlwaf6 5nkmn u/]/ df}lvs :d/0f / lnlvt cEof;;d]t
u/fpg'xf];\ .
% = d" N ofª\ s g
tn lbOPsf k|Zgx¿ ;f]wL d"Nofª\sg ug'x{ f];\ M
-s_ cf“vfcGtu{t kg{] s'g} b'O{ cf]6f cª\ux¿sf] gfd eGg'xf];\ .
-v_ sfg ;'/lIft /fVg] s'g} ltg cf]6f tl/sfx¿ eGg'xf];\ .
-u_ cf“vf / bf“tsf] ;/;kmfO u/]sf] cEof;sf] cjnf]sg u/L cfjZos ;'emfj klg lbg'xf];\ .
^= yk ;'emfj
ljb\ofyL{x¿sf] ;Ifdtf clej[bl\ w ug{ cf“vf / bf“tsf] ;/;kmfO ug{] tl/sf k|bz{g u/L ljb\ofyL{x¿nfO{
klg cEof; u/fpg'k5{ . o;/L cEof; ubf{ cjnf]sg u/L cfjZos k[i7 kf]if0f klg lbg'xf];\ .
2 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

PsfO @ JolStut :jf:Yo
cg'dflgt 3G6L $
! = kl/ro
o; PsfOdf JolStut :jf:YocGt{ut kg{] s]xL dxTTjk"0f{ :jf:Yo ;DaGwL afgL / Jojxf/
;dfj]z ul/Psf] 5 . JolStut ;/;kmfOx¿sf] dxTTj / o; :jf:YocGtu{t kg]{ s]xL dxTTjk"0f{
kIfx¿, h:t} M skfnsf] x]/rfx, cg'xf/sf] x]/rfx, ;kmf / z'bw\ lkpg] kfgLsf] k|of]u /
lgoldt Jofofd, cf“vf, lgb|f / dgf]/~hg o; PsfOsf ljifoj:t'x¿ x'g\ . o; PsfOaf6
ck]lIft ;Ifdtfx¿ xfl;n ug{ hDdf rf/ 3G6L 5'6\ofPsf] 5 . o; PsfO cWoogkZrft kfgL
z'bw\ kf/L pkof]u ug{ tyf z/L/ ;kmf /fVg] Jojxf/nfO{ k|of]udf Nofpg db\bt ug]{ ;d]t
ck]Iff ul/Psf] 5 .
@= pb\ b ] Z o
-s_ JolStut :jf:Yosf] cy{ / dxTTj atfpg
-v_ skfn / cg'xf/sf] x]/rfx ug{
-u_ kfgLsf] dxTTj atfO{ z'b\w kfgL pkef]u ug{
-3_ Jofofd, cf/fd, lgb|f / dgf]/~hgsf] dxTTj / cfwf/e"t kIfx¿ eGg
-ª_ ;kmf sk8fsf] k|of]u ug{] afgL a;fNg
#= z} l Ifs ;fdu| L
-s_ skfn, cg'xf/, kfgL z'bw\ ug]{ ljleGg tl/sf n]lvPsf rf6{x¿ .
-v_ Jofofd, cf/fd, lgb|f / dgf]/~hg ;DaGwL Wofg lbg'kg{] s'/fx¿ n]lvPsf rf6{x¿ .
-u_ ;kmf n'uf ;DaGwL Wofg lbg'kg{] s'/fx¿ n]lvPsf rf6{x¿ .
-s_ JolStut :jf:Yosf] cy{ / dxTTj k|Zgf]Tt/ ljlwaf6 u/fO{ skfn / cg'xf/sf] x]/rfx ug{]
tl/sfx¿ n]lvPsf rf6{x¿ k|:t't u/L k|Zgf]Tt/ tyf 5nkmn ljlwaf6 :ki6 u/fpg'xf];\ .
-v_ k|Zgf]Tt/ ljlwaf6 Jofofd, cf/fd, lgb|f / dgf]/~hgsf] cy{ / dxTTj :ki6 kfg'{xf];\ . To;kl5
Jofofd, cf/fd, lgb|f / dgf]/~hgdf Wofg lbg'kg{] dxTTjk"0f{ kIfx¿ ;dfj]z ePsf rf6{x¿
ljb\ofyL{nfO{ lbP/ rf6{df lbPsf s'/f ;fd'Gg]df eGg nufP/ ga'em]sf s'/fdf yk :ki6
kfg'{xf];\ . n]lvPsf] rf6{ k|:t't u/L df}lvs :d/0f u/fpg'xf];\ . kf7\o k':tsdf lbOPsf
k|of]ufTds sfo{ u[xsfo{sf ¿kdf ug{ lbg'xf];\ .
-u_ ;kmf n'ufx¿sf] dxTTj k|Zgf]Tt/ ljlwaf6 :ki6 kf/L nufpg] n'ufx¿ ;DaGwL cfjZos Wofg lbg'kg{]
s'/fx¿ n]lvPsf rf6{ k|:t't u/]/ k|Zgf]Tt/ ljlwaf6 lnlvt / df}lvs ¿kdf :d/0f u/fpg'xf];\ .

-3_ rf/ cf]6f ;d"x agfpg'xf];\ . j|mdzM skfn, cg'xf/, kfgL z'b\w kfg]{ ljlw Jofofd, cf/fd,
lgb|f / dgf]/~hg ;DaGwL kf7\o k':tsdf lbOPsf kf7 k9fpg'xf];\ / ;d"xdf 5nkmn u/L rf6{
k]k/ jf sfkLdf n]v]/ j|mdzM k|:t't ug{ nufpg'xf];\ .
% = d" N ofª\ s g
-s_ skfnsf] ;/;kmfO ubf{ s] s] s'/fdf Wofg lbg'k5{, eGg'xf];\ .
-v_ z'bw\ kfgLsf dxTTj s] s] x'g\ <
-u_ cf/fd, lgb|f, Jofofd lsg ug'{k5{, eGg'xf];\ .
-3_ ;kmf n'ufsf] dxTTj n]Vg'xf];\ .
sIffsf] cjnf] s g
;kmf af]tndf ;kmf kfgL e/]/ lasf{] aGb u/]/ /fd|/L xNnfP/ ^ 306f;Dd 3fddf /fvL kfgL z'bw\
kfg{ ;lsG5 eGg] kfgL z'b\w kfg{] ;f]l8; ljlwaf/] k|of]ufTds lj|mof ljb\ofyL{x¿nfO{ u/fO{ lzIfsn]
;xhLs/0f ug'{xf];\ .
kfgL z'b\w ug{] cGo tl/sfx¿ k|of]ufTds cEof;dfkm{t cjnf]sg u/L cfjZos ;'emfj lbg'xf];\ .
;kmf n'uf nufpg Wofg lbg'kg{] s'/fx¿sf] lnlvt a'“bf l6kf]6 ug{ nufO{ d"Nofª\sg ug'{xf];\ .
^= yk ;'emfj
-s_ ljb\ofyL{x¿sf] skfn, cg'xf/ / nufPsf n'ufx¿sf] cj:yf cjnf]sg u/]/ d"Nofª\sg u/L
cfjZos ;'emfj;d]t lbg'xf];\ .
-v_ kfgL z'b\w kfg{] s'g} Ps jf b'O{ tl/sfaf/] k|of]ufTds cEof; u/fpg'xf];\ .

PsfO # kf]if0f
cg'dflgt 3G6L $
!= kl/ro
b}lgs ¿kdf sfd ug{ dflg;nfO{ zlSt rflxG5 . :j:y /xg tyf zf/Ll/s j[bl\ wsf nflu
;Gt'lnt vfgf rflxG5 . zlSt lbg], z/L/ j[b\lw ug{] / z/L/ /Iff ug{] vfb\o ;d"xsf af/]df
ljb\ofyL{x¿nfO{ hfgsf/L lb“b} ;Gt'lnt vfgfn] ljb\ofyL{x¿sf] dfgl;s, zf/Ll/s, af}bl\ ws
ljsf;df ;xof]u k'¥ofpg] s'/fdf ljb\ofyL{nfO{ ;r]t u/fpg o; PsfOn] ;xof]u k'¥ofpg] ck]Iff
/flvPsf] 5 . lJfb\ofyL{x¿sf] :jf:Yo ;'wf/ u/L z}lIfs :t/ /fd|f] agfpg o; PsfOdf xfdLn]
kf]if0fo'St vfg]s'/fsf af/]df 5nkmn ug{] 5f}“ . ljleGg k|sf/sf vfg]s'/f / tL vfg]s'/fn]
xfdLnfO{ s'g s'g If]qdf ;xof]u ub{5g\ eGg] af/]df ljb\ofyL{x¿nfO{ hfgsf/L u/fO{ pgLx¿sf]
JolStut ljsf; / 3/ kl/jf/sf ;b:ox¿sf] ;d]t pko'St ljsf; xf];\ eGg] ck]Iff tyf ;f]
;DaGwL wf/0ff ljsf; u/fpg] kf7x¿ o; PsfOdf ;dfj]z ul/Psf] 5 .
@= pb\ b ] Z o
o; PsfOsf] cGtdf ljb\ofyL{x¿ lgDg lnlvt sfo{ ug{ ;Ifd x'g] 5g\ M
-s_ cfkmgf] jl/kl/ kfOg] vfg]s'/fx¿sf] ;"rL agfpg / ltgLx¿nfO{ sfdsf cfwf/df
juL{s/0f ug{
-v_ ljleGg k|sf/sf vfgfsf] kl/ro lbg tyf dxTTj atfpg
-u_ ;Gt'lnt ef]hgsf] kl/ro lbg
#= z} l Ifs ;fdu| L
-s_ 3/ jl/kl/ pTkfbg ePsf tyf cfk"mn] b]v] ;'gs
] f t/sf/L, kmnk'mn, u]8fu'8L, df5f, df;',
b'w, dx tyf cGo ;fu;AhLx¿sf] gd'gfsf lrqx¿ jf jf:tljs j:t'x¿ .
-v_ kf]if0fo'St vfg]s/' fsf lrqx¿ tyf ;fdu|Lx¿ .
-u_ ;Gt'lnt ef]hgsf] rf6{, ;Gt'lnt ef]hg k|of]u ug{] / gug{] dflg;x¿sf] ljsf;fTds cj:yf
emNsg] lrqx¿, :jf:Yo l:ylt tyf cGo hfgsf/Ld"ns ;Gb]z ePsf lrq, kf]:6/x¿ .
-s_ ljb\ofyL{x¿sf] ;ª\Vofcg';f/ ;;fgf ;d"x agfO{ cfk\mgf] jl/kl/ kfOg] vfg]s/' fsf] gfd
cfcfk\mgf] sfkLdf l6kf]6 ug{ nufpg'xf];\ . cfk\mgf] jl/kl/ kfOg] vfg]s'/fx¿sf] ;"rL tof/

u/]kl5 vfgfsf] k|sf/c'g;f/ df5f, df;', b'w, l3p, dx, t/sf/L, bfn, kmnk'mn, rfdn, ux“'
vfg]s/' fnfO{{ k|dv
' vfgf, u]8fu'8L, ;fukft, kmnk'mn, df5f df;', tyf b'waf6 ag]sf
kl/sf/x¿, cGo zlStjw{s emf]n kbfy{ u/L & ju{df ljefhg ug{ nufpg'xf];\ . 6f]nL
g]tfx¿nfO{ k|:t'tLs/0f ug{ nufpg'xf];\ . lzIfsn] ;a} ;d"xdf x]//] pgLx¿sf] lj|mofsnfksf]
cjnf]sg ug{'xf];\ / cfjZos ;xof]u ug{'xf];\ . ljb\ofyL{x¿n] lgdf{0f u/]sf] ;"rL Pjd\
juL{s/0f rf6{nfO{ lzIfsn] tof/ u/]sf] k|dv ' vfgf, u]8fu'8L, ;fukft, kmnk'mn, df5f
df;', b'w / b'waf6 ag]sf kl/sf/, kfgL h:tf vfg]s/' f ePsf] rf6{ t'ngf ug{ nufpg'xf];\
/ cGtdf ;f/f+z lbg'xf];\ .
-v_ plNnlvt clGtd ;f/f+z rf6{sf cfwf/df ljb\ofyL{x¿nfO{ ljleGg & cf]6f ;d"xdf ljefhg
u/]/ tL vfg]s/' fx¿sf] kl/ro / dxTTj rf6{ k]k/df jf cf–cfk\mgf] ;d"xdf sfkLdf n]Vg
nufpg'xf];\ . cGtdf ;d"x g]tfnfO{ k|:t't ug{ nufpg'xf];\ . lzIfsn] cfjZostfcg';f/
k|:6 kfl/lbg'xf];\ .
-u_ ;Gt' l nt ef] h gsf af/] d f lzIf0f ug{ ' e Gbf klxnf k| T o] s ljb\ o fyL{ x ¿sf
z/L/df -5ftL jf s'ddf_ Pp6f Pp6f 6\ofu -sfuhsf] 6'jm| f_ agfO{ em'G8\ofpg nufpg'xf];\ .
pko'{St 6\ofux¿df ljleGg vfgfx¿sf] gfd ;fOgk]gn] n]lvPsf] x''g'kb{5 . lzIfsn]
km/s km/s gfd ePsf ljb\ofyL{x¿nfO{ zlSt lbg] vfgf, z/L/ j[bl\ w ug{] vfgf / z/L/ /Iff
ug{] vfgf ;d"xsf] gfd n]v]sf ltg cf]6f sfuhsf] nfdf] 6\ofu leTtfdf 6f“:g nufpg'xf];\ .
;a} ljb\ofyL{nfO{ 6\ofudf plNnlvt ul/Psf] gfdcg';f/ cfcfk\mgf] ;d"x s'gdf k5{ 5fGg
nufpg'xf];\ . cfjZos k/]df lzIfsn] ;xof]u ug{'xf];\ / ltg} k|sf/sf vfg]s'/f ldnfP/
;Gt'lnt ef]hgsf ¿kdf vfPdf :j:y, lg/f]uL Pjd\ dfgl;s ljsf; ug{ ;xof]u k'Ug] s'/f
atfpg'xf];\ .
-3_ ljb\ofyL{x¿nfO{ cfcfk\mgf] 3/df kfOg] ljleGg k|sf/sf vfg]s/' fx¿sf] jf:tljs gd'gf
cfjZostfcg';f/ Nofpg nufpg'xf];\ . ;a} ljb\ofyL{n] NofPsf vfg]s/' fsf] gd'gfnfO{
Pp6f 7'nf] 6f]s/Ldf /fVg nufO{ zlSt lbg], /Iff ug{] / j[bl\ w ug{] h:tf ltg vfb\o ;d"xdf
ljefhgdf ug{ nufpg'xf];\ . Knfl:6ssf] kf]sfdf /fvL sIffsf]7fdf pko'St tl/sfn]
ldnfP/ ;hfpg nufpg'xf];\ . o; sfo{nfO{ kl/of]hgf sfo{sf ¿kdf klg lbg ;lsG5 .
%= d" N ofª\ s g
lzIf0f l;sfO k|lj|mofdf ljb\ofyL{sf] ;lj|motf, ;xglzntf, w}ot{ f Pjd\ ;'Gg], af]Ng] IfdtfnfO{ lg/Gt/
d"Nofªsg ul//xg] / To; j|mddf ljb\ofyL{x¿sf lgDg lnlvt sfo{x¿sf cfwf/df d"Nofªsg ug{x' f];\ M
-s_ ljb\ofyL{x¿sf] ;fd"lxs lj|mofsnfkx¿sf] cjnf]sg

-v_ vf]h tyf cg';GwfgfTds sfo{sf] k|ltkmn
-u_ juL{s/0f Pjd\ lgdf{0f Ifdtf
tn lbOPsf k|Zgx¿ ;f]wL d"Nofª\sg ug'{xf];\ M
-s_ zlSt lbg] ltg cf]6f vfg]s/' fx¿sf gfd s] s] x'g\ <
-v_ sfdsf cfwf/df vfg]s/' fnfO{ slt efudf 5'6o\ fOPsf] 5 <
^= yk ;'emfj
of] PsfO cWofkg u/fp“bf ljb\ofyL{x¿nfO{ :yfgLo If]q / df};dcg';f/ kfOg] vfg]s/' fx¿sf] gfd
n]Vg k|fT] ;flxt ug'x{ f];\ . lzIfsn] ;f]xLcg';f/ juL{s/0f u/L kf7sf] pb\bZ] o k'/f ug{ tkm{ pGd'v x'g'
/fd|f] x'G5 . :yfgLo :t/df kfOg] vfg]s'/fnfO{ ;Gt'lnt 9ª\un] ldnfP/ vfg'kg{]df ljb\ofyL{x¿nfO{
k|f]T;fxg ug'{xf];\ . n3' e|d0f u/fO{ ljb\ofno jl/kl/ ePsf vfg]s'/fx¿sf af/]df ljb\ofyL{nfO{
klxrfg ug{ nufpg'xf];\ . cfjZostfcg';f/ ljb\ofyL{nfO{ ;xof]u klg ug'x{ f];\ .

PsfO $ /f]u
cg'dflgt 3G6L ^
!= kl/ro
z/L/df c;lhnf] nfu]/ hf“u/ gnfu]sf] cj:yfnfO{ la/fdLkg (illness) elgG5 . olb zf/Ll/s
jf dfgl;s s'g} sf/0f kTtf nfu]df o;nfO{ /f]u egL ;+1f lbOG5 . sf/0fx¿cg';f/ /f]unfO{
;g]{ tyf g;g]{ /f]ux¿df ljefhg ul/Psf] 5 . sL6f0f'x¿sf dfWodn] Ps JolStaf6 csf]{df
;g]{ /f]ux¿nfO{ ;g]{ /f]u elgG5 . j+zf0f'ut, jftfj/0f, vfgf gldn]/ tyf dfgl;s lrGtf
cflbaf6 nfu]sf /f]ux¿ Ps JolStaf6 csf]d{ f ;b}g{ g\ . cfdf a'afaf6 ;Gtfgdf hfg ;Sg]
k|sf/sf /f]ux¿nfO{ g;g]{ /f]u elgG5 . ;g]{ /f]ux¿dWo] o; PsfOdf k9\g'kg]{ emf8fkvfnf,
uf]nf] h'sf, n'tf], cf“vf kfSg], ?3fvf]sL, /]lah, cfp“, sdnlkTt, 6fOkmfO8 tyf PrcfOeL /
P8\; k5{g\ . o; PsfOdf g;g]{ /f]ux¿sf] kl/ro / pbfx/0fx¿ dfq lbOPsf 5g\, h:t} M
bdvf]sL, d'6s ' f] /f]u, dw'dx] , pRr /Strfk, ;'sg] f;, unuf“8, kTy/, jfy cflb .
@ = pb\ b ] Z o
-s_ ;g]{ / g;g]{ /f]ux¿sf] kl/ro lb“b} To;af6 aRg] pkfox¿ Jojxf/df Nofpg
-v_ ljleGg /f]ux¿sf] klxrfg u/L ;f]sf af/]df eGg
# = lzIf0f ;fdu| L
-s_ la/fdL, ;g]{ tl/sfx¿ emlNsg] lrqx¿ .
-v_ arfpsf pkfox¿ / /f]usf sf/0fx¿ plNnlvt rf6{x¿ .
-u_ /f]usf nIf0fx¿ b]lvg] tflnsf of rf6{ .
lj|mofsnfk ! M /f]usf] kl/ro
-s_ sfnf]kf6Ldf ljb\ofyL{x¿nfO{ /f]u ;DaGwL hfgsf/L n]Vg nufpg'xf];\ .
-v_ pgLx¿sf] n]v]sf]] pTt/nfO{ ljrf/ u/L o;sf] cjwf/0ffaf/] JofVof ul/lbg'xf];\ .
-u_ ljb\ofyL{x¿nfO{ s] s] /f]ux¿sf] gfd yfxf 5, ;f]wL af]8{df n]Vg;d]t nufpg'xf];\ .
-3_ /f]ux¿sf gfdx¿ ;ª\sng ubf{ ;g]{ of g;g]{ /f]ux¿ egL 5'6o\ fpg] j|mddf ;g]{
/ g;g]{ /f]ux¿sf] cjwf/0ff atfpg'xf];\ .

-ª_ ;fgf] aRrfn] kftnf] lb;f u/]sf] lrq b]vfO{ To; ;DaGwL k|Zg u/L pkfo;d]t
atfOlbg'xf];\ .
-r_ emf8fkvfnf /f]u nfUg] sf/0f, nIf0fx¿ / aRg] pkfox¿sf rf6{, kf]:6/ b]vfO{
5nkmn;d]t u/fpg'xf];\ .
lj|mofsnfk @ M uf]nf] h'sf / n'tf]
-s_ kf7 lzIf0f ug'c{ l3 emf8fkvfnf s;/L Ps JolStaf6 csf]{ JolStdf ;5{ egL k|Zg
ug'{xf];\ .
-v_ uf]nf] h'sf ;DaGwL kf7 ;'?jft ub}{ of] /f]u klg emf8fkvfnf h:t} u/L b"lift kfgL jf
vfgfsf] sf/0fn] nfU5 egL k|:6 kfl/lbg'xf];\ .
-u_ uf]nf] h'sfsf] lrq b]vfp“b} To; ;DaGwL JofVof / 5nkmn u/fpg'xf];\ .
-3_ ljb\ofyL{x¿nfO{ o:tf] h'sf nfu]sf] 5 ls 5}g, nfu]sf] eP s] s] ePsf] lyof] egL 5nkmn
ug{ ;lsG5 .
-ª_ ljb\ofyL{x¿nfO{ emf8fkvfnf tyf h'sf nfUgaf6 aRg] / arfpg] pkfox¿ kfn};u“ eGg
nufpg'xf];\ .
-r_ olb pgLx¿n] ;xL pTt/ lbPdf s]xL yk arfpsf pkfox¿ atfO{ uf]nf] h'sfsf] arfpsf
pkfox¿af/] klg k|:6\ofOlbg'xf];\ .
-5_ ;/;kmfOdf Wofg glbPdf n'tf] nfU5 egL n'tf] ePsf] afnssf] lrq b]vfO{ o;sf] ;g]{
tl/sf, nIf0fx¿ / arfpsf pkfox¿ k|Zgf]Tt/ / 5nkmn ljlwåf/f k|:6 kfl/lbg'xf];\ .
lzIfsn] Wofg lbg' k g] { s' / fx¿
-s_ b"lift kfgL jf vfgfaf6 ;g]{ emf8fkvfnf, cfp“, uf]nf] h'sf, 6fOkmfO8 h:tf Ps} j|mddf
k9fpg ;lsG5 . o;/L lzIf0f u/]df ;g]{ tl/sf / aRg] pkfox¿ 5nkmn ug{{ ;lhnf]
x'g] / ;do klg sd nfU5 .
-v_ lzIfsn] kfgLaf6 ;g],{ xfjfaf6 ;g],{ c;'/lIft of}g ;Dks{af6 ;g]{ /f]ux¿af/] ;'?jftdf
g} 5'6o\ fOlbPdf ljb\ofyL{x¿nfO{ a'‰g ;lhnf] x'G5 .
-u_ emf8fkvfnf, cfp“, uf]nf] h'sf, 6fOkmfO8, sdnlkTtnfO{ kmf]xf]/hGo /f]usf ¿kdf
l;sfpg ;lsG5 .
-3_ ljb\ofyL{x¿nfO{ yfxf ePsf /f]usf] gfd atfpg nufpg'xf];\ . lzIfsn] sfnf] jf ;]tf]
kf6Ldf ;g]{ tyf g;g]{ /f]ux¿ 5'6o\ fP/ l6Kb} hfg] / ;g]{ tyf g;g]{ /f]uaf/] :ki6 kfg'x{ f];\ .

-ª_ ljb\ofyL{x¿nfO{ ltg ltg hgfsf] jf b'O{ b'O{ hgfsf] /f]u ;ª\Vofcg';f/sf] ;d"x agfP/
Ps hgf la/fdL / Ps hgf 8fS6/ aGg] . /f]uLn] 8fS6/sf ;fd' /f]usf] nIf0f eGg]
/ 8fS6/n] /f]usf] kl/ro, ;g]{ tl/sf / aRg] pkfoaf/] e"ldsf k|bz{g ug]{ . :ki6
gePdf lzIfsn] db\bt ug'{xf];\ .
lj|mofsfnfk # M cf“vf kfSg] / ¿3fvf]sL
-s_ kf7 ;'?ug'c{ l3 cl3Nnf] kf7 :d/0f u/fpg] j|mddf Ps hgf ljb\ofyL{nfO{ ltdL ;kmf
eP/ a:of} eg] s'g /f]u nfUb}g egL k|Zg ug'{xf];\ .
-v_ To;kl5 olb l7s pTt/ cfPg eg] csf]{ ljb\ofyL{nfO{ ;f]Wg'xf];\ . cGtdf ;xL pTt/
n'tf] x'gk' 5{ egL atfOlbg'xf];\ .
-u_ o;/L n'tf] / uf]nf] h'sf ;DaGwL 5nkmn ul/;s]kl5 cfhsf] cf“vf kfSg] kf7
;'? ug'{xf];\ .
-3_ pkl:yt ljb\ofyL{dWo] s;sf] cf“vf kfs]sf] lyof] egL k|Zg /fVg], pTt/ cfPdf
pgLx¿nfO{ kfn}kfnf] s] s] nIf0fx¿ b]lvPsf lyP t egL k|Zg ug'{xf];\ .
-ª_ o;;“u} cf“vf kfs]sf] lrq of kf]:6/ b]vfO{ of] /f]u s;/L x'G5, s;/L ;5{, s] s]
nIf0fx¿ b]vfk5{ / o;nfO{ s;/L :ofxf/ / arfp ug]{ eGg] af/] rf6{x¿åf/f k|:6
kfl/lbg'xf];\ .
-r_ xfjfaf6 ;g]{ /f]u ¿3fvf]sL nfu]sf] la/fdLsf] lrq b]vfP/ of] xfjfaf6 s;/L ;5{,
s] s] u/]df ;b}{g, nIf0fx¿;lxt JofVof / 5nkmn u/fpg'xf];\ .
-5_ cf“vf kfs]sf] af/] lstfadf lbP h:t} k|of]ufTds sfo{ ug{ nufpg'xf];\ .
-h_ ;do eP ljb\ofyL{nfO{ clego ljlwaf6 k|:t't ug{ nufP klg x'G5 .
lj|j|mofsnfk $ M /]lah / cfp“
-s_ ljb\ofyL{x¿nfO{ s;s;n] 3/df s's'/ kfn]sf 5f} egL k|Zg ug{'xf];\ . pTt/ cfPkl5
Ps Ps u/L ;'O{ nufPsf] 5 jf 5}g egL ;f]Wg'xf];\ .
-v_ /]lah /f]uaf/] kl/ro lb“bf ;'O{sf] dxTTjaf/] klg hf]8 lbg'xf];\ . ;g]{ tl/sf,
nIf0fx¿ / arfpsf pkfox¿ lrq / rf6{åf/f k|:6 kfg'{xf];\ .
-u_ cfp“ kf7 cWoog ug{ nufP/ s'g} b'O{ hgf ljb\ofyL{nfO{ sIffdf ;+jfbsf dfWodaf6
hfgsf/L lbg nufpg'xf];\ .

-3_ cfp“ /f]u lzIf0f ubf{ emf8fkvfnf / uf]nf] h'sfx¿sf af/]df k|:6 kf/L pkfox¿sf
af/]df klg 5nkmn ug'{xf];\ . tflnsf b]vfP/ cfp“sf] k|sf/ klg k|:6 kfg'{xf];\ .
lj| m ofsnfk % M sdnlkTt / 6fOkmfO8
-s_ kf7df lbOPsf] k|of]ufTds cEof;nfO{ JofVof ug]{ j|mddf emf8fkvfnf / cfp“
/f]ux¿sf af/] k'gM :d/0f u/fpg'xf];\ .
-v_ hnljof]hgaf/] k|:6 u/]/ o:tf] cj:yfdf v'jfpg'kg]{ s'/f / arfpsf pkfo ;DaGwL
k|of]ufTds cEof; ug{ k|fT] ;fxg ug'x{ f];\ .
-u_ sdnlkTt / 6fOkmfO8 /f]ux¿nfO{ b"lift kfgL jf vfgfaf6 ;g]{ /f]ux¿ x'g\ egL k|:t't
ug{ ;lsG5 .
-3_ kfrg k|0ffnLsf] lrq b]vfO{ sdnlkTt /f]u nfUg] cª\ux¿ b]vfpg'xf];\ .
-ª_ rf6{x¿åf/f sdnlkTt / 6fOkmfO8 /f]ux¿sf] ;g]{ tl/sf, nIf0f / arfpsf
pkfox¿af/] 5nkmn ug'{xf];\ . /fd|/L :ofxf/ / vfgfdf ljrf/ gk'¥ofPdf sn]hf]df
Iflt, cfGb|f Kjfn kg]{, d[To';d]t x'g ;Sg] af/] klg k|:6 kfl/lbg'xf];\ .
lj|mofsnfk ^ M PrcfOeL / P8\;
-s_ PrcfOeL / P8\;nfO{ Pp6} /f]usf] b'O{ cj:yfsf ¿kdf kl/ro u/fpg'xf];\ .
-v_ PrcfOeL / P8\;nfO{ of}g k|;fl/t /f]ux¿cGtu{t klg lng ;lsG5 egL sf/0f / ;g]{
tl/sf lrq b]vfP/ k|:6\ofpg'xf];\ .
-u_ tflnsfåf/f of] /f]usf ltg cj:yfx¿af/] 5nkmn u/fpg'xf];\ .
-3_ of] /f]uaf6 aRg] vf]k / o;nfO{ lgsf] kfg]{ cf}ifwLsf] ljsf; tyf k/LIf0faf/] hfgsf/L lbO{
o;af6 aRg] pkfox¿af/] klg atfOlbg'xf];\ .
%= d" N ofª\ s g
lgDg lnlvt k|Zgx¿ ;f]wL d"Nofª\sg ug'x{ f];\ M
-s_ /f]u eg]sf] s] xf] <
-v_ /f]u slt lsl;dsf 5g\, gfd eg .
-u_ ;g]{ /f]usf b'O{ cf]6f dfWod eg .
-3_ kmf]xf]/ afgLaf6 ;g]{ /f]ux¿sf] ;"rL agfpm .
-ª_ emf8f kvfnf nfu]sf] s;/L klxrfg ug{ ;lsG5 <
-r_ uf]nf] h'sfaf6 aRg] b'O{ cf]6f pkfo n]v .
-5_ ?3fvf]sL s;/L ;5{ <
-h_ sdn lkTt / 6fOkmfO6 s]sf] dfWodaf6 ;5{ <
-em_ cfp“ /f]uaf6 aRg] b'O{ cf]6f pkfo n]v .
-`_ of}g k|;fl/t /f]u eg]sf] s] xf] <
-6_ PrcfOeL ;g]{ tl/sf n]v .
yk ;' e mfj
-s PrcfOeL ;DaGwL ;fdu|Lx¿ ;/sf/L / u}/;/sf/L ;+:yfx¿n] ljt/0f u/]sf 5g\ . tL
;fdu|Lx¿ ;ª\sng u/L ljb\ofyL{x¿nfO{ k|:6 cjwf/0ff lbO{ aRg] pkfox¿ cjnDag ug{
pTk|]l/t ug{ ;lsG5 .
-v_ PrcfOeL / P8\;nfO{ cGo g;g]{ /f]ux¿;“u t'ngf klg ug{ ul/G5 . dw'd]x, d'6'sf] /f]u, pRr
/Strfk, d[uf}nf /f]uL JolStx¿n] cf}ifwL ;dodf lnPdf /f]syfd ug{ ;lsG5 . t;y{
PrcfOeL / P8\;sf] cf}ifwL lgoldt ;]jg u/]df k|lt/f]wfTds IfdtfnfO{ hf]ufO/fVg ;lsG5
/ nfdf] ;do;Dd lg/f]uL hLjg ljtfpg ;lsG5 .
-u_ ;dfhdf of] /f]uk|ltsf] gsf/fTds wf/0ff sd ug{ / x6fpg ;DalGwt kf7sf] k|of]ufTds
cEof;df hf]8 lbg'kb{5 .

PsfO % lszf]/fj:yf, of}g tyf k|hgg :jf:Yo
cg'dflgt 3G6L M %
! = kl/ro
!) b]lv !( jif{sf pd]/df s]6f / s]6Lx¿nfO{ ljZj :jf:Yo ;ª\u7gn] lszf]/ lszf]/L egL ;+1f
lbPsf] 5 . of] ;do cjlwnfO{ lszf]/fj:yf elgPsf] 5 . of] cj:yf dfgj hLjgsf] cToGt}
dxTTjk"0f{ ;do xf] h'g ;dodf lszf]/ lszf]/Lx¿sf] tLj| ¿kdf zf/Ll/s, dfgl;s, ;+ju] fTds
/ ;fdflhs kl/jt{gx¿ eO/x]sf x'G5g\ . of}lgstf tyf k|hgg lzIff k|bfg u/]/ lszf]/
lszf]/Lx¿nfO{ /fd|/L Joj:yfkg ug{ ;lsPdf b]zn] ;an tyf :j:y hgzlSt kfpg] 5 . t;y{
o; PsfOdf ljb\ofyL{x¿nfO{ lszf]/fj:yfsf] cjwf/0ff, kl/jt{gx¿ / of}lgstf tyf k|hgg
lzIffcGtu{t k|hgg cª\ux¿sf] kl/ro, ;/;kmfOsf tl/sf / dxTTj ;DaGwL 1fg, wf/0ff
Pjd\ l;k k|bfg ug{ sf]l;; ul/Psf] 5 .
@= pb\ b ] Z o
-s_ lszf]/fj:yfsf] kl/jt{g / of}lgstf lzIffsf] dxTTj atfpg
-v_ dlxnf / k'?ifsf] k|hgg cª\ux¿;“u kl/lrt x'“b} k|hgg cª\usf] ;/;kmfO ug{
#= lzIf0f ;fdu| L
-s_ lszf]/fj:yfsf] zf/Ll/s kl/jt{g emNsg] lrq jf kf]:6/x¿ .
-v_ of}lgstf lzIffsf] cjwf/0ff / dxTTj plNnlvt rf6{x¿ .
-u_ dlxnf tyf k'?ifsf aflx/L k|hgg cª\ux¿sf lrq of kf]:6/x¿ .
-3_ k|hgg cª\usf] ;/;kmfO ug]{ tl/sf n]v]sf rf6{x¿ .
$= lzIf0f lzsfO lj| m ofsnfk
lj|mofsnfk ! M lszf]/fj:yf / zf/Ll/s kl/jt{gx¿
-s_ ;j{ky| d lzIfsn] ljb\ofyL{x¿nfO{ ltdLx¿ slt jif{sf eof} egL JolStut ¿kdf k|Zg
/fVg'xf];\ .
-v_ pd]/ ;d"xcg';f/ pgLx¿ !) of !@ jif{sf] x'gk' 5{ . o;}nfO{ cfwf/ agfO{ ljZj :jf:Yo
;ª\u7gn] lbPsf] lszf]/fj:yfsf] pd]/ / lszf]/fj:yfaf/] k|:6 kfl/lbg'xf];\ .
-u_ ljleGg ;ª\3 ;+:yfx¿n] k|sflzt u/]sf kf]:6/ jf lrqx¿sf] ;xof]udf of}jgfj:yfsf]
cjwf/0ff klg atfOlbg'xf];\ .

-3_ lszf]/fj:yf 6]ss
] f lszf]/ tyf lszf]/Lx¿sf ljleGg k|sf/sf cg'ejx¿ /
kl/jt{gx¿sf] ;"rL sfnf]kf6Ldf n]lvlbg'xf];\ .
-ª_ lrq of kf]:6/åf/f lszf]/ / lszf]/Ldf b]lvg] zf/Ll/s kl/jt{gx¿af/] 5nkmn
ug'{xf];\ .
-r_ kf7df lbOPsf cEof; $ sf] @ ‘s’ b]lv ‘r’ ;Dd df}lvs cEof; u/fO{ u[xsfo{
ug{ klg lbg'xf];\ .
lj| m ofsnfk @ M dfgl;s, ;+ j ] u fTds tyf ;fdflhs kl/jt{ g x¿
-s_ ;DalGwt kf7sf] cEof; $ sf] @ ‘s’ k|Zg ;f]w]/ gof“ kf7sf] ;'?jft ug'{xf];\ .
o; k|Zgn] lszf]/fj:yfdf lszf]/x¿df b]lvg] zf/Ll/s kl/jt{gx¿sf] hfgsf/L
u/fpg] 5 .
-v_ lszf] / fj:yfdf b] l vg] zf/Ll/s, dfgl;s, ;+ j ] u fTds tyf ;fdflhs
kl/jt{gx¿ klg pltg} dxTTjk"0f{ 5g\ egL oL kl/jt{gx¿ emNsfpg] rf6{x¿ b]vfO{
JofVof / 5nkmn u/fpg'xf];\ .
-u_ /dfOnf] ub}{ 1fg lngsf lglDt pgLx¿sf cfk\mg} of 7'nf bfO tyf lbbLx¿n] u/]sf
Jojxf/x¿sf] pbfx/0f lbg'xf];\ .
-3_ lzIf0f ;“u;“u} d"Nofª\sgsf lglDt ;DalGwt kf7sf] cEof; $ df lbOPsf] @ ‘v’
sf] k|Zg ljb\ofyL{nfO{ ;f]Wg ;lsG5 .
-ª_ ljb\ofyL{x¿nfO{ ;DalGwt kf7sf] k|of]ufTds cEof; ug{] tl/sf atfO;s]kl5 k'gM
cEof; u/fpg'xf];\ .
lj|mofsnfk # M of}lgstf lzIff
-s_ s'g} Ps ljb\ofyL{nfO{ cufl8 af]nfO{ ltdL s]6f ls s]6L egL k|Zg ug'{xf];\ .
-v_ p;n] lbPsf] pTt/af6 lzIfsn] n}ª\lus leGgtfaf/] k|:6\ofpg'xf];\ .
-u_ of}lgstf lzIff / of}g lzIffsf] cjwf/0ff n]vs
] f] rf6{ b]vfO{ oL kIfx¿af/] k|:6 kfl/lbg'xf];\ .
lzIfsn] Wofg lbg' k g{ ] s' / fx¿
lstfadf lbOPsf cjwf/0ff / dxTTjx¿nfO{ a'b“ fut ¿kdf rf6{ of sfnf]kf6Ldf n]v/]
JofVof of 5nkmn ug{ ;lsG5, h:t} M
-s_ of}g eg]sf] k'?if, dlxnf of t];|f] lnª\uL egL lrGg'

-v_ cfkm" s'g lnª\uk|lt of}lgs ¿kdf cfsif{0f x'G5 egL kTtf nufpg'
lj|mofsnfk $ M of}g tyf k|hgg :jf:Yosf] cjwf/0ff / dxTTj
-s_ k|hgg ;DaGwL k|Zg ljb\ofyL{nfO{ ;f]w]/ kf7 ;'? ug{'xf];\ .
-v_ of}gsf] bf]xf]/f] cy{ -of}g lj|m8f / dlxnf of k'?if_ k|:6 kfg{ k|hgg cª\ux¿ emlNsg]
kf]:6/ b]vfpg'xf];\ .
-u_ k|hgg eg]sf] ;Gtfg pTkfbg ug'{ xf] / of] k|lj|mofsf lglDt dlxnf tyf k'?ifsf k|hgg
cª\ux¿sf] cfjZostfaf/] 5nkmn u/L k|hgg :jf:Yo lzIffsf] cfjZostf Pjd\ o;sf]
dxTTjsf af/]df 5nkmn u/fpg'xf];\ .
-3_ o;sf dxTTjx¿nfO{ a'b“ fut ¿kdf rf6{df k|:t't u/L k|:6 kfg'x{ f];\ .
-ª_ sIff ^ sf ljb\ofyL{x¿sf nflu aflx/L k|hgg cª\u ;DaGwL 1fg g} kof{Kt x'G5 . t;y{
o; ;DaGwL lrq of kf]:6/ b]vfP/ nfh gdfgL atfpg'xf];\ .
-r_ kf7\o k':tsdf lbOPsf] kf7sf] cEof; u/L sfkLdf n]Vg nufpg'xf];\ .
lj|mofsnfk % M of}g tyf k|hgg :jf:Yosf] cjwf/0ff / dxTTj
-s_ k'?ifsf] k|hgg cª\usf] lrq b]vfpg'cl3 dlxnfsf] k|hgg -aflx/L_ cª\ux¿sf]
gfd Ps k6s :d/0f u/fpg'xf];\ .
-v_ dlxnfsf] / k'?ifsf] k|hgg cª\ux¿sf] lrq b]vfO{ To;sf] agfj6 / sfo{af/]
5nkmn u/fpg'xf];\ .
-u_ dlxnf / k'?if b'js
} f aflx/L cª\u ;kmf /fv]df /f]u nfUb}g egL ;/;kmfOsf] dxTTj
j0f{g ug'{sf ;fy} ;/;kmfO ug{] tl/sf klg rf6{df b]vfP/ 5nkmn ug'{xf];\ .
-3_ /dfOnf] tl/sfn] k7gkf7g ug{sf lglDt ljb\ofyL{ ljb\ofyL{lar klg k|Zg /fVg
;lsG5, h:t} M ltdLn] ;kmf u5f}{ ls ub}g{ f} < lbgdf slt k6s ;kmf u5f}{ cflb .
-ª_ kf7\o k':tssf] kf7df lbOPsf cGo cEof;x¿ u[xsfo{sf ¿kdf lbg'xf];\ .
%= d" N ofª\ s g
-s_ slt jif{ pd]/sfnfO{ lszf]/fj:yf elgG5 <
-v_ lszf]/fj:yfsf kl/jt{gx¿ n]v .
-u_ z/L/sf cª\u a9\g,' lrGtg ug{ tyf ts{ ug{ dg nfUg', dfof, l/;, pT;fx a9\g' /
;fyL agfpg dg nfUg' s'g s'g kl/jt{g x'g\ 5'6o\ fpm .
-3_ of}lgstf eg]sf] s] xf] <
-ª_ k|hgg, cG8sf]if, of]gL, l8Dafzo, z'jm| aflxgL gnLdWo] s'g k'?if / s'g :qL k|hgg
cª\u x'g\ < 5'6\ofpm .
lzIfsn] Wofg lbg' k g{ ] s' / fx¿
-s_ lzIfsn] gd'gf cEof;x¿ kf7 ;“u;“u} of kf7sf] cGtdf b'j} lsl;dn] lbg ;lsG5 .
leGgtf Nofpgsf lglDt b'j} lsl;dn] cEof; ug{ ;lsG5 .
-v_ of] kf7 ;+jb] gzLn 5 . lzIfsn] k9fp“bf lxrlsrfP/ :ki6 / ;xL of}g tyf k|hgg lzIff
glbPdf pgLx¿df o;k|lt slxNo} ;sf/fTds wf/0ff / Jojxf/sf] ljsf; x'“b}g .
;dfhdf cg]s y/Lsf of}g ljs[ltx¿ b]lvg] 5 . t;y{ of] kf7nfO{ hLjgsf] cleGg
cª\usf ¿kdf lng'kb{5 / ;xh tl/sfaf6 cWofkg u/fpg'kb{5 .

PsfO ^ db\okfg, nfu' kbfy{ / w"dkfg
cg'dflgt 3G6L M $
! = kl/ro
dl:tisnfO{ n6\7 agfpg] /f;folgs kbfy{nfO{ nfu' kbfy{ elgG5 . /f;folgs kbfy{ ld;fP/
agfPsf cf}ifwLx¿sf] klg o:t} c;/ x'g ;S5 . oL kbfy{x¿ hyfefjL k|of]u u/]df JolSt
b'Jo{;gL aG5 . hf“8, /S;L lkpg] sfo{nfO{ db\okfg elgG5 / ;'tL{ tyf ;'tL{ hGo kbfy{ w'jf“sf
¿kdf ;]jg ug{] sfo{nfO{ w"dkfg elgG5 . of] PsfOdf oL kbfy{x¿ :jf:Yosf lglDt xflgsf/s
ePsf] lbOPsf] 5 . ;fy} o;sf c;/x¿ / oL kbfy{x¿af6 aRg] pkfox¿ ;DaGwL ljb\ofyL{x¿df
1fg, clej[lTt / Jojxf/df kl/jt{gsf] ck]Iff ul/Psf] 5 .
@= pb\ b ] Z o
of] PsfO kl9;s]kl5 ljb\ofyL{x¿ lgDg lnlvt sfo{x¿ ug{ ;Ifd x'g] 5g\ M
-s_ nfu' kbfy{, w"dkfg / db\okfgsf] kl/ro lbg
-v_ nfu' kbfy{sf] k|of]un] x'g] b'ikl/0ffd atfpg
-u_ nfu' kbfy{af6 aRg] pkfox¿ atfpg / cjnDag ug{
#= lzIf0f ;fdu| L
-s_ w"dkfg, db\okfg tyf nfu' kbfy{ k|of]u ub}{ u/]sf dflg;x¿sf lrq of kf]:6/x¿ .
-v_ ljleGg ;ª\3 ;+:yfx¿n] k|sflzt u/]sf w"dkfg, db\okfg / nfu' kbfy{ ;]jgsf c;/x¿
emNsg] lrq, kf]:6/ / lnkm n]6 cflb .
-u_ nfu' kbfy{ k|of]usf b'ikl/0ffdx¿ / arfpsf pkfox¿ n]v]sf rf6{x¿ .
-3_ s]xL cf}ifwL tyf r'/f]6 / ;'tL{ hGo kbfy{x¿ .
$= lzIf0f lzsfO lj| m ofsnfk
lj|mofsnfk ! M db\okfg, nfu' kbfy{ / w"dkfg
-s_ ljb\ofyL{x¿;dIf s]xL cf}ifwLsf] gd'gf /fv]/ of] s] xf] < ltdLx¿nfO{ o;sf af/]df
yfxf 5 egL k|Zg u/L cf}ifwL÷nfu' kbfy{ ;DaGwL kf7 ;'? ug'{xf];\ .
-v_ sfnf]kf6Ldf cf}ifwL / nfu' kbfy{sf] km/s 5'6o\ fOlbg'xf];\ . w]/} of cJojl:yt tl/sfn]
cf}ifwL ;]jg u/L nt nfu]df To;nfO{ klg nfu' kbfy{ b'Jo{;gLsf ¿kdf lnOG5 egL k|:6
kfl/lbg'xf];\ .

-u_ s:tf JolStx¿ nfu' kbfy{df nfU5g\, lsg nfU5g\ h:tf s'/fx¿df k|Zgf]Tt/ /
5nkmn ljlwaf6 cjwf/0ff k|:6 kfg'{xf];\ .
-3_ nfu' kbfy{sf k|sf/x¿, nfu' kbfy{ ;]jg u/]sf lrqx¿ b]vfP/ o:tf] afgL xflgsf/s
x'g\ egL ljb\ofyL{x¿df 5nkmn u/fpg'xf];\ . 3/ tyf ;dfhdf b]lvPsf pbfx/0fx¿
elglbg] / eGg nufpg] ug'x{ f];\ .
-ª_ lzIfsn] cEof;sf lglDt nfu' kbfy{ ;DaGwL k|Zg agfP/ ;f]Wg], h:t} M
n6\7 kfg]{ cf}ifwL / uf“hf s] xf] < nfu' kbfy{n] z/L/df s'g s'g cª\unfO{ c;/ kfg{
;S5 < nt nfUg' eg]sf] s] xf] < cflb .
lj|mofsnfk @ M db\okfg, nfu' kbfy{ / w"dkfgsf] cEof;
-s_ cl3Nnf] kf7 :d/0f ug]{ pb\bZ] on] lgDg lnlvt k|Zg ljb\ofyL{nfO{ ;f]Wg'xf];\ M
nfu' cf}ifwL / nfu' kbfy{df s] km/s kfof} < lsg dflg;x¿n] nfu' kbfy{ ln“bf /x]5g\,
yfxf kfof} egL k|Zg ;f]Wg'xf];\ .
-v_ cfhsf] kf7 w"dkfg / db\okfg ;DaGwdf s]lGb|t ug{ lzIfsn] l;u/]6 s] xf] egL ;f]Wg'xf];\ . ;fy}
l;u/]6sf] Kofs]6 / o;sf c;/x¿ ePsf lrq ;fd'Gg] /fv]/ 5nkmn klg ug'x{ f];\ .
-u_ xfd|f] ;dfhdf k|rlnt ;'tL{hGo kbfy{x¿sf] gfd sfnf]kf6Ldf n]v/] o;af6 :jf:Yodf
x'g] c;/x¿ a'“bfut ¿kdf ;"rLs[t ul/lbg'xf];\ .
-3_ w"dkfgnfO{ dWogh/ /fv]/ ;dfhdf w"dkfg k|Voft x'g] sf/0f, o;n] :jf:Yodf kfg]{
c;/, o;nfO{ 5f]8\g] tl/sf h:tf ljifodf 5nkmn ug'{xf];\ .
-ª_ o;/L g} db\okfg klg Ps ;fdflhs ljs[lt xf] egL o;sf k|sf/x¿ / o;nfO{ 5f]8g\ ]
tl/sfx¿af/] klg 5nkmn ug'{xf];\ .
-r_ 3/ tyf ;d'bfodf ljb\odfg pbfx/0fx¿ k|:t't u/L kf7nfO{ /f]rs agfpg'xf];\ .
-5_ kf7\o k':tssf] kf7df lbOPsf] cEof; ! / @ sIffdf 5nkmn u/]/ u[xsfo{ ug{
nufpg'xf];\ .
lj|mofsnfk # M nfu' kbfy{ k|of]usf b'ikl/0ffdx¿
-s_ rf6{df nfu' kbfy{ k|of]usf b'ikl/0ffdx¿ n]v]/ ljb\ofyL{x¿lar 5nkmn u/fpg'xf];\ .
-v_ pgLx¿n] b]vs
] f 36gfx¿ klg k|:t't ug{ k|fT] ;fxg ug'x{ f];\ .
-u_ ;fgf] ;d"xdf /fv]/ 6\ofJn]6 vfg], ;'O{ nufpg]] / cfk/flws sfo{df nfUg] h:tf
ljifodf ;d"xlar ;+jfb of 5nkmn ug{ nufpg'xf];\ .
-3_ kf7\o k':tssf] kf7df lbOPsf] cEof; @ sf ‘s’, ‘v’ / ‘u’ k|Zgx¿ df}lvs ¿kdf ;f]Wg'xf];\ .
lj|mofsnfk $ M nfu' kbfy{af6 aRg] pkfox¿
-s_ k"j{ kf7 :d/0f ug{ Pp6f JolStn] csf]{ JolStsf] l;j|mL of Aofu rf]l//x]sf] lrq b]vfpg'xf];\
/ of] lrqsf] s]sf af/]df xf] < o; lrqdf s] eO/x]sf] 5 < of] dfG5]n] o:tf] lsg u/]sf]
xf]nf < h:tf k|Zgx¿ ug'x{ f];\ .
-v_ 5nkmn / pTt/ ;xL cfPkl5 rf6{df nfu' kbfy{af6 aRg] pkfox¿ b]vfP/ ljb\ofyL{x¿lar
5nkmn ug'{xf];\ .
-u_ aRg] pkfox¿ ljb\ofyL{x¿af6} Nofpgsf lglDt ltg jf rf/ ;d"xdf ljeflht u/L
pgLx¿nfO{ g} n]Vg nufP/ k|:t't ug{ nufpg klg ;lsG5 .
-3_ nfu' kbfy{, w"dkfg / db\okfg ;DaGwL lgod tyf sfg'gx¿af/] 5nkmn u/fpg'xf];\ .
-ª_ kf7\o k':tssf] kf7df lbOPsf] cEof; @ sf k|Zgx¿ ‘3’ / ‘ª’ sIffdf 5nkmn u/L
u[xsfo{ lbg'xf];\ .
-r_ kf7\o k':tssf] kf7sf afs;df lbPsf k|of]ufTds cEof; ug]{ tl/sf k|:6 kf/L cEof;
ug{ pT;flxt ug'x{ f];\ . of] cEof; s;}sf] dfgxfgL gx'g] u/L ug{ ljb\ofyL{nfO{ ;'emfj lbg'xf];\ .
%= d" N ofª\ s g
-s_ db\okfg, nfu' kbfy{ / w"dkfgsf] kl/ro b]pm .
-v_ db\okfgaf6 dflg;nfO{ kg]{ b'O{ cf]6f c;/x¿ n]v .
-u_ nfu' kbfy{sf b'O{ cf]6f b'ikl/0ffdx¿ eg .
-3_ w"dkfgaf6 aRg] pkfox¿ s] s] x'g\ <
-ª_ ufFhf, /S;L, r'/f]6, ;'tL{, lao/x¿ s]] s] x'g\ <
-r_ w"dkfgsf] ;]jg /f]Sg JolStn] s] s] ug{ ;S5 < b'O{ cf]6f pkfo n]v .
lzIfsn] Wofg lbg' k g] { s' / fx¿
-s_ nfu' kbfy{, w"dkfg / db\okfg ;fdflhs s'l/tL / ck/fw;“u ;DalGwt sfo{x¿ x'g\ . t;y{
lzIfs÷ lzlIfsfx¿n] of] kf7nfO{ dxTTj lbP/ ;s];Dd w]/} ;fdu|Lx¿ hDdf u/L k|:6;“u
lzIf0f sfo{ ug'{ /fd|f] x'G5 .
-v_ of] ljb\ofyL{x¿sf] hl6n pd]/ xf] . of] pd]/df pgLx¿sf] dgdf ;sf/fTds wf/0ff /
Jojxf/ Nofpg ;s]df 3/, ;dfh / b]z ltg} kIfx¿nfO{ kmfObf x'G5 .

PsfO & jftfj/0fLo :jf:Yo
cg'dflgt 3G6L M ^
!= kl/ro
o; PsfOcGtu{t jftfj/0fLo :jf:Yo / jftfj/0fsf] ;DaGw, kfgLsf] k|of]u / b"lift x'gfsf
sf/0fx¿, b"lift kfgLsf] k|of]uaf6 ;g{] /f]ux¿, kfgL z'bw\ ug{] tl/sf, 7f]; kmf]xf]/d}nfsf]
kl/ro / k|sf/, o;sf] Joj:yfkg ug{] tl/sf / o;af6 x'g] xflg, lb;f lk;fasf] plrt
Joj:yfkg ug{] tl/sf, rkL{sf] k|of]u gugf{n] km}lng] /f]ux¿sf] ;"rL tyf aRg] pkfox¿ ;dfj]z
ul/Psf] 5 .
@= pb\ b ] Z o
o; PsfOsf] cGTodf ljb\ofyL{x¿ lgDg lnlvt sfo{ ug{ ;Ifd x'g] 5g\ M
-s_ jftfj/0fLo :jf:Yosf] kl/ro lbg
-v_ kfgLsf ;|f]tx¿ b"lift x'g] sf/0fx¿ atfpg
-u_ b"lift kfgLaf6 ;g{] /f]ux¿sf] gfd eGg
-3_ 7f]; kmf]xf]/ d}nfsf] ;|f]t / juL{s/0f tyf Joj:yfkg ug]{ tl/sf atfpg
-ª_ lb;f tyf lk;fasf] plrt k|aGw ug{
#= z} l Ifs ;fdu| L
rf6{, kf]:6/, tl:a/, :nfO8, k|fh] S] 6/, lel8of] lkmNd, 7f]; kmf]xf]/ d}nfsf] gd'gf, rs, dfs{/ cflb .
lj|mofsnfk ! M jftfj/0fLo :jf:Yo
-s_ kf7df lbOPsf jf cGo kf7;“u ;DalGwt kf]:6/, rf6{ k|:t't ub}{ dl:tis dGyg u/fpg'xf];\ .
-v_ xfd|f] jl/kl/ /x]sf ;dk"0f{ j:t'x¿sf] pko'St cj:yf jftfj/0fLo :jf:Yo xf] egL atfpg'xf];\ .
-u_ ljb\ofno glhssf] ;kmf / kmf]xf]/ 7fp“sf] pbfx/0f lbO{ jftfj/0f kmf]xf]/ x'g]
sf/0faf/] atfpg'xf];\ .
-3_ jftfj/0f kmf]xf]/ x'“bf nfUg] /f]ux¿sf af/] ;d"xut ¿kdf sIffdf 5nkmn u/fO{
;"rL tof/ kfg{ nufpg'xf];\ .
-ª_ ljb\ofyL{x¿af6 cfPsf a'b“ fx¿nfO{ sfnf]kf6Ldf l6Kb} hfg] / cfjZostfcg';f/ cGo a'b“ f
yk ug'{xf];\ .

-r_ cGTodf jftfj/0f kmf]xf]/ ePdf JolStsf] :jf:Yo lau|g] x'b“ f jftfj/0f / :jf:Yosf]
;DaGwaf/] ljb\ofyL{x¿lar 5nkmn u/fpg'xf];\ .
jftfj/0fLo :jf:YocGtu{t aflx/L jftfj/0f dfq geO{ cfÇgf] ;d'bfoleqsf JolSt, kl/jf/ /
;d"xlarsf] ;DaGw klg /fd|f] x'g'k5{ .
lj|mofsnfk @ M kfgL
o; kf7cGtu{t lzIfsn] lzIf0f l;sfOnfO{ k|efjsf/L agfpg lgDg lnlvt sfo{x¿ ug'k{ 5{ M
-s_ kfgL s]sf nflu cfjZos kb{5 < ltdL 3/df kfgL s'g s'g sfdsf nflu k|of]u
u5f{} < kfgL geP s] x'G5 h:tf k|Zgx¿ ;d"xut ¿kdf k|:t't ug'{xf];\ .
-v_ ljleGg 7fp“df kfgLsf] k|of]u eO/x]sf kf]:6/x¿ k|:t't ub}{ kfgL JolStut, ;fd'bflos,
cf}bo\ f]lus / s[lif sfo{x¿sf nflu k|of]udf NofOG5 egL k|:6 kfg'x{ f];\ .
-u_ ljb\ofyL{x¿nfO{ ljleGg ;d"xdf ljefhg u/L kfgL k|bl" ift x'g] sf/0fx¿ ;d"xut ¿kdf
5nkmn u/L ;d"xn] tof/ kf/]sf] ;"rL k|:t't ug{ nufpg'xf];\ . lzIfsn] kfgL k|b"if0f
u/fO/x]sf lj|mofsnfksf] lrq tyf kf]:6/ b]vfp“b} JofVofg, k|Zgf]Tt/, 5nkmn cflb
ljlwaf6 k|:6 kfg'{xf];\ .
-3_ b"lift kfgLsf sf/0f jftfj/0f k|bl" ift eO{ x}hf, h'sf, 6fOkmfO6, emf8fkvnf h:tf k]6
;DaGwL ljleGg k|sf/sf /f]ux¿ nfUg] u5{g\ egL /f]uL / :j:y JolStsf lrqx¿ k|:t't
ub}{ ;kmf / :jR5 kfgL lkpg'k5{ eGg] ;Gb]z lbg'xf];\ .
-ª_ ljb\ofno glhssf] kfgLsf ;|f]t jl/kl/ eO/x]sf ljleGg lj|mofsnfkx¿sf] :ynut
cjnf]sg u/fO{ To;sf] k|ltj]bg tof/ ug{ nufpg'xf];\ .
-r_ ljb\ofyL{x¿nfO{ kfgL k|bl" ift x'g] sf/0fx¿sf] lrq agfpg nufO{ sIffdf 6f“:g nufpg'xf];\ .
lj| m ofsnfk # M 7f] ; kmf] x f] / d} n f
o; kf7cGtu{t lzIfsn] lzIf0f l;sfOnfO{ k|efjsf/L agfpg lgDg lnlvt sfo{x¿ ug'k{ 5{ M
-s_ ljb\ofyL{x¿nfO{ 7f]; kmf]xf]/d}nf lrgfpg sIffsf]7f / ljb\ofno xftfleq cjnf]sg
u/fpg'xf];\ .
-v_ 3/, ljb\ofno, pb\of]u cflb 7fp“af6 lg:sg] kmf]xf]/d}nfx¿sf] juL{s/0f ug{ nufpg'xf];\ .
ljb\ofyL{x¿nfO{ yk kmf]xf]/d}nfsf] ;"rL tof/ ug{ nufpg'xf];\ .
-u_ sf7sf] 6'jm| f, sfuh, Knfl:6ssf] kmf]xf]/d}nf k|bz{g ub}{ h}ljs / ch}ljs kmf]xf]/d}nfsf]
kl/ro atfpg nufO{ km/s 5'6\ofpg] lsl;dsf cEof; u/fpg'xf];\ .
-3_ ljb\ofno xftfleq /x]sf kmf]xf]/d}nf ;ª\sng ug{ nufpg'xf];\ . To;kl5 h}ljs /
ch}ljs kmf]xf]/ 5'66\ f 5'66\ } ef“8f]df hDdf ug{ nufO{ o; sfo{sf] lg/LIf0f ug'x{ f];\ .

-ª_ 3/÷ljb\ofnoaf6 lg:sg] kmf]xf]/d}nf k'gM k|of]u, sd pTkfbg / k'gM rj|m0f u/L sd ug{
;lsG5, h:t} M Knfl:6ssf emf]nfnfO{ af/Daf/ k|of]u ug{ / xln{S;sf l;;Lx¿df l3p,
t]n, bfn /fVg ;lsG5 . n]lv;s]sf] sfkLnfO{ vfd agfpg ;lsG5 . o:tf c¿ pbfx/0fx¿
klg k|:t't ug'{xf];\ .
-r_ xfdLn] kmf]xf]/d}nf hyfefjL kmfNg] u/]df jftfj/0f k|bi" f0f x'G5 . x}hf, emf8fkvfnf,
¿3fvf]sL h:tf ;?jf /f]ux¿ nfUg ;S5 . kmf]xf]/d}nf sd ug{ ;xL tl/sfn] o;sf]
Joj:yfkg u/]df jftfj/0f :jR5 x'G5 egL :ki6 kfl/lbg'xf];\ .
yk hfgsf/L
3/af6 lg:sg] h}ljs / ch}ljs kmf]xf]/ j:t'x¿ 5'6o\ fO{ sDkf]:6 dn agfpg] tl/sf klg l;sfpg
;lsG5 .
lj|mofsnfk $ M lb;f tyf lk;fasf] plrt k|aGw
-s_ sIffdf /f]uL / :j:y JolStsf] lrq k|:t't ub}{ jftfj/0f kmf]xf]/ ePsf] sf/0f / ljleGg
lsl;dsf /f]ux¿ nfUgfsf sf/0fx¿ ljb\ofyL{nfO{ n]Vg nufpg'xf];\ .
-v_ xfd|f] z/L/af6 lg:sg] lb;f lk;fa hxf“txL“ ug{ x'b“ g} , ;w}“ rkL{df ug'k{ 5{, rkL{ ;kmf
/fVg'k5{ . kSsL rkL{ agfO{ lb;f lk;fa ug'{k5{ eGg] vfnsf ;Gb]z lbg'xf];\ .
-u_ rkL{df lb;f lk;fa gubf{ x'g ;Sg] jftfj/0fLo k|bi" f0f / nfUg] /f]ux¿sf] ;"rL tof/ kfg{
nufO{ ljb\ofyL{n] n]v]sf s'/f cfk;df 5nkmn u/fpg'xf];\ .
-3_ cGTodf lb;f lk;fa ul/;s]kl5 ;fa'g jf v/fgL kfgLn] /fd|/L xft w'gk' 5{ eGg] :jf:Yo
;Gb]z n]lvPsf Kn]sf8{x¿ agfpg nufO{ 6f]n tyf l5d]sdf k|bz{g klg u/fpg'xf];\ .
*= d" N ofª\ s g
-s_ jftfj/0fLo :jf:Yo eg]sf] s] xf] <
-v_ jftfj/0f k|b"lift x'gfsf sf/0fx¿sf] ;"rL tof/ kf/ .
-u_ ltdL 3/df s'g s'g sfdsf nflu kfgLsf] k|of]u u5f}{ <
-3_ b"lift kfgLsf sf/0fn] nfUg] /f]ux¿sf] gfd n]v .
-ª_ s'lxg] / gs'lxg] kmf]xf]/d}nflar km/s b]vfpm <
-r_ ltdL 7f]; kmf]xf]/d}nfsf] s;/L Joj:yfkg u5f}{ <

-5_ rkL{ k|of]u ubf{ Wofg lbg'kg{] s'/fx¿ n]v .
-h_ rkL{sf] k|of]u xfdLn] lsg ug'k{ 5{ <
yk hfgsf/L
ef}uf]lns agf]6cg';f/ cfk\mgf] 7fp“df kfOg] ;fdu|Lx¿sf] k|of]u u/]/ klg vfN8] jf
kSsL rkL{ lgdf{0f ug{ ;lsG5 . rkL{ dfG5]sf] ;]jf rflxg] / grflxg] x'G5 . ;]jf rflxg]
k|sf/sf] rkL{ cJofjxfl/s / jftfj/0fnfO{ k|b"if0f ug{] vfnsf] x'G5 . To;}n] ;]jf grflxg]
rkL{ lgdf{0f u/L ljleGg ;?jf /f]uaf6 d'St x'g ;lsG5 .

PsfO * ;'/Iff tyf k|fylds pkrf/
! = kl/ro cg'dflgt 3G6L M ^

b'3{6gfnfO{ sd ug{ ckgfOg] k"j{;fjwfgL ;'/Iff xf] . b'3{6gf jf cfkt\ ljkt\df k/]sf 3fOt]sf]
cj:yf lau|g glbg 36gf:yndf ul/g] klxnf] ;xof]u jf ;]jfnfO{ k|fylds pkrf/
elgG5 . 3fOt]nfO{ arfpg', s[lqd Zjf; k|Zjf; lbO{ xf];df Nofpg', pkrf/ ug{] :yfgdf
gk'¥ofP;Dd cf/fd lbnfpg' / glhssf] :jf:Yo ;+:yfdf k'¥ofpg' o;sf] d'Vo pb\b]Zo xf] .
xf]l;of/ gx'b“ f x'g ;Sg] b'36{ gfx¿dWo] 3fp, /St ;|fj, gfy|L k'm6\g,' sf“8f jf rSs'n] 5fnf
5]8g\ ,' ax'nf s's/' n] 6f]Sg', kfgLdf 8'Ag', ;'/Iff jf aRg] pkfox¿ / k|fylds pkrf/ ug{]
tl/sfx¿ o; PsfOdf ;dfj]z ul/Psf] 5 .
@= pb\ b ] Z o
-s_ ;'/Iff lzIffsf] kl/ro lbg
-v_ 3/, ljb\ofno, af6f] cflbdf ;'/Iffsf pkfox¿ ckgfpg
-u_ k|fylds pkrf/sf] kl/ro / dxTTj atfpg
-3_ 3fp, /St ;|fj, gfy|L k'm6\g,' ax'nf s's/' n] 6f]Sg', kfgLdf 8'Ag' h:tf 3fOt]sf] k|fylds
pkrf/ ug{
#= z} l Ifs ;fdu| L
ljleGg 7fp“df b'36{ gf eO/x]sf] lrq, kf]:6/, b'36{ gfaf6 aRg] pkfo n]lvPsf rf6{, k|fylds
pkrf/ ul/Psf] lrq, kf]:6/ cflb .
$= lzIf0f l;sfO lj| m ofsnfk
lj|mofsnfk ! M ;'/Iff lzIff
o; kf7cGtu{t lzIfsn] lzIf0f l;sfO lj|mofsnfknfO{ k|efjsf/L agfpg lgDg lnlvt sfo{x¿
ug{k' g]{ 5 M
-s_ sIffsf ljb\ofyL{x¿nfO{ ;'/Iff lzIff eg]sf] s] xf] < b'36{ gf s] sf/0fn] x'G5 < 3/,
ljb\ofno, af6f]df s] s:tf sf/0fn] b'36{ gf x'G5 < b'36{ gfnfO{ sd ug{ s] ug'k{ 5{ h:tf
k|Zgx¿ ;d"xut ¿kdf k|:t't ub}{ dl:tis dGyg ug{ nufpg'xf];\ .
-v_ ljleGg b'36{ gf ePsf kf]:6/, lrq ;Dej eP :nfO8 k|bz{g ub{} b'36{ gf sd ug{] pkfo,

hxf“ ;'s} h'g sfd ubf{ klg xf];Lof/k"j{s ug'{k5{ egL atfOlbg'xf];\ .
-u_ ljb\ofyL{nfO{ ;'/Iff lzIffsf af/]df a'b“ fut ¿kdf eGg nufO{ lzIfsn] sfnf] kf6Ldf l6Kb}
hfg] / ck'u ePdf yKg'xf];\ .
-3_ 3/df x'g ;Sg] b'36{ gf sd ug{ efG;f jf cGo 7fp“df sfd ul/;s]kl5 ;xL 7fp“df
;fdfg /fVg'k5{ . zf}rfno, e¥ofª, a/G8f cflb 7fp“df aTtL tyf /]lnªsf] Joj:yf
ug'k{ 5{ . lah'nLsf tf/ k'/fgf] x'g] u/L /fVg' x'b“ g} . yk hfgsf/L ljb\ofyL{x¿af6 klg
lng'xf];\ .
-ª_ ljb\ofno / af6f]df x'g ;Sg] 36gf / ;'/Iffsf pkfox¿sf af/]df ljb\ofyL{x¿;“u k|Zg
pTt/ u/L :k:6 kfl/lbg'xf];\ .
-r_ cGTodf ;'/Iff lzIffsf] dxTTj ljb\ofyL{x¿nfO{ l6kf]6 ug{ nufO{ a'b“ fut ¿kdf 5nkmn
u/fpg'xf];\ . 5'6 ePsf a'“bfx¿df yk u/L lzIfsn] :ki6 kfg'{xf];\ .
yk hfgsf/L
b'36{gf gxf];\ eg]/ ckgfOg] ;'/IffTds pkfo jf k"j{;fjwfgL ;'/Iff jf arfp xf] .
hxf“;s' } h'g;'s} sfd ubf{ klg xf]l;of/L eO{ u/]df b'36{ gf sd x'g ;S5 t/ k"0f{ ¿kdf
/f]syfd x'g ;Sb}g .
lj|mofsnfk @ M k|fylds pkrf/
o; kf7cGtu{t lzIfsn] lzIf0f l;sfO lj|mofsnfknfO{ k|efjsf/L agfpg lgDg lnlvt sfo{x¿
ug{ ;lsG5 M
-s_ sIffdf pkl:yt ljb\ofyL{x¿nfO{ b'O{ jf ltg ;d"xdf ljefhg ug{] / k|To]s ;d"xaf6 Ps
Ps hgf ;d"x cu'jf 5fGg] .
-v_ ltdLx¿dWo] s;}n] 3fp, /St ;|fj, gfy|L, kfgLdf 8'aL 3fOt] jf s'g} cfsl:ds b'36{ gf
jf 36gfdf k|fylds pkrf/ u/]sf] b]vs ] f 5f} egL v'nf k|Zg /fVg] . To;kl5 k|fylds
pkrf/ eg]sf] s] xf] < k|fylds pkrf/ lsg ul/G5 < k|fylds prf/ s;/L ul/G5 <
pgLx¿sf] OR5fcg';f/ @÷$ hgfnfO{ kfn}kfnf];u“ k|fylds pkrf/sf] kl/efiff eGg
nufpg'xf];\ . lzIfsn] lgisif{df k|fylds pkrf/sf] kl/ro :ki6 kfl/lbg'xf];\ .
-u_ ;'?df ljefhg ul/Psf ;d"xdWo] cu'jf ;d"xnfO{ sIffdf cufl8 Nofpg], To;dWo] s'g}
Ps hgfnfO{ 3fOt] JolStsf] clego ug{ nufpg] / csf]{ Ps hgfnfO{ k|fylds pkrf/
ug{ nufpg'xf];\ .
-3_ 3fOt]nfO{ ;j{ky| d lzIfsn] k|fylds pkrf/ ug]{ tl/sf, s[lqd Zjf; k|Zjf; lbg] tl/sf
u/]/ b]vfpg'xf];\ . To;kl5 cGo ljb\ofyL{x¿nfO{ klg kfn};“u k|bz{g ug{ nufpg'xf];\ .

-ª_ cGTodf 3fp, /St ;|fj, gfy|L k'm6\bf, kfgLdf 8'Abf, ax'nf s's/' n] 6f]ss
] f] cj:yfdf
k|fylds pkrf/ ug{] tl/sf atfOlbg'xf];\ .
-r_ k|fylds pkrf/sf ljlwx¿ k|of]ufTds ¿kdf klg ug{ nufpg'xf];\ .
% = d" N ofª\ s g
-s_ ;'/Iff lzIff eg]sf] s] xf] <
-v_ 3/ tyf ljb\ofnodf b'3{6gf sd ug{ ckgfpg'kg]{ ;'/Iffsf pkfox¿ n]v .
-u_ k|fylds pkrf/ eg]sf] s] xf] <
-3_ kfgLdf 8'Abf x'g] b'36{ gfsf] ;'/Iff tyf aRg] pkfox¿ s] s] x'g\ <
-ª_ ax'nf s's'/n] 6f]Sbf ul/g] k|fylds pkrf/sf tl/sf n]v .

PsfO ( kfl/jfl/s / ;fd'bflos :jf:Yo
cg'dflgt 3G6L M $
!= kl/ro
dflg; ;fdflhs k|f0fL ePsfn] kl/jf/ / ;d'bfo g} dfgj ;Eotfsf] kl/ro xf] . kfl/jfl/s
:jf:Yo /fd|f] agfpg kl/jf/sf ;b:ox¿lar ;fd"lxs efjgfdf lhDd]jf/L ljefhg x'g] x'b“ f
afnaflnsfsf] kfng kf]if0f, lzIff / x]/rfx tyf kfl/jfl/s :jf:Yodf Wofg k'¥ofpg ;lhnf]
x'G5 . ;dfhdf /x]sf] ¿9LjfbL k/Dk/f, clzIff tyf cGwljZjf;n] emf/km's / wfdLemf“j|mLdf
ljZjf; ug]{ x“'bf :jf:Yodf k|lts"n c;/ k/]sf] b]lvG5 . o; PsfOdf kfl/jfl/s / ;fd'bflos
:jf:Yosf] kl/ro / dxTTj, ;fd'bflos :jf:Yo ;d:of / ;dfwfgsf pkfox¿, w"dkfg / nfu'
kbfy{sf] c;/ ;dfj]z ul/Psf] 5 .
@= pb\ b ] Z o
-s_ kfl/jfl/s :jf:Yosf] kl/ro lbg
-v_ kfl/jfl/s :jf:Yo;“u ;DalGwt kl/jf/ / ;d'bfosf] ;DaGw atfpg
-u_ ;fd'bflos :jf:Yosf] kl/ro / dxTTj atfpg
-3_ ;fd'bflos :jf:Yosf ;d:ofx¿ / ;dfwfgsf pkfox¿ atfpg
-ª_ w"dkfg, db\okfg / nfu' kbfy{sf c;/x¿sf] ;"rL tof/ kfg{
#= z} l Ifs ;fdu| L
Psn / ;+o'St kl/jf/ emNsg] kf]:6/, ljleGg kf]:6/, rs, af]8{ dfs{/ cflb .
lj| m ofsnfk ! M kfl/jfl/s :jf:Yo
o; kf7cGtu{t lzIfsn] lzIf0f l;sfO sfo{nfO{ k|efjsf/L agfpg lgDg lnlvt sfo{ ug'k{ 5{ M
-s_ sIffdf pkl:ytdWo] $–^ hgf ljb\ofyL{nfO{ kl/jf/df ePsf ;b:osf] ;ª\Vof 5'6\ofpg
nufpg'xf];\ . pgLx¿n] atfPcg';f/ kl/jf/sf] k|sf/ Psn jf ;+oS' t s'g xf] egL ;f]Wg'xf];\ .
-v_ kl/jf/ eg]sf] s] xf] < kfl/jfl/s :jf:Yosf] lsg dxTTj 5 < kl/jf/sf] cfjZostf lsg
k5{ h:tf ;fGble{s k|Zgx¿ ;f]Wg] / pgLx¿af6 cfPsf] hjfkmnfO{ cem} :ki6 kfg'{xf];\ .

-u_ ljb\ofyL{x¿af6 cfPsf pTt/x¿ l6kf]6 u/L lzIfsn] kl/jf/sf] cjwf/0ff, kfl/jfl/s
:jf:Yosf] dxTTj / cfjZostfaf/] :ki6 kfl/lbg'xf];\ .
-3_ kfl/jfl/s :jf:Yo /fd|f] agfpg 3/sf] ;/;kmfO, kf}li6s cfxf/, Jofofd, kfl/jfl/s
d]nldnfk, kl/jf/ of]hgf h:tf dxTTjk"0f{ kIfaf/] 5nkmn / k|:t'lt ug{ nufpg'xf];\ .
-ª_ kl/jf/ tyf kfl/jfl/s :jf:Yosf] lsl;d / kfl/jfl/s :jf:Yodf c;/ kfg{] tTTjx¿sf
af/]df l6kf]6 ug{ nufO{ To;sf nflu cfjZos e"ldsf lgjf{x ug{ nufpg'xf];\ .
kl/of] h gf sfo{ tflnsf
ljb\ofyL{sf] gfd =============================================sIff=============
afa' ===================cfdf ================== sfsf ===============sfsL==================
xh'/a'af =================xh'/cfdf =======================km'k" ===========bfh'====================
lbbL ================efO=================alxgL================ bfO===================
kl/jf/sf] lsl;d Psn jf ;+oS' t
;+oS' t / Psn kl/jf/sf kmfObf tyf a]kmfObfx¿
kmfObf a] k mfObf
-s_ ==== -s_ ====
-v_ ==== -v_ ====
-u_ ===== -u_ =====
kfl/jfl/s :jf:Yodf c;/ kfg{] tTTjx¿, ;d:ofx¿ / ;dfwfgsf tl/sf tnsf] tflnsfdf e/
c;/ kfg{] tTTjx¿ kl/jf/df kg{] ;d:ofx¿ ;dfwfg ug{] tl/sf
cfk"mn] tof/ kf/]sf] kl/of]hgf sfo{ sIffdf k|:t't ug{ nufO{ ;d"xut ¿kdf 5nkmn u/fpg'xf];\ .
-s_ kl/of]hgf sfo{sf nflu sf] sf] JolSt;“u ;Dk{s ul/of] <
-v_ kl/of]hgf sfo{af6 tkfO+{ ;Gt'i6 x'g'x'G5 < sf/0f n]Vg'xf];\ .
yk hfgsf/L
JolStn] s'g pd]/df ljjfx ug{,] slt aRrf hGdfpg], hGdfGt/ slt /fVg] / cfDbfgLsf cfwf/df
agfPsf] k"j{of]hgf kfl/jfl/s of]hgf xf] . lzIf0f ubf{ sIffdf n}ª\lus ;dfgtfsf cfwf/df
;xeflutf u/fpg'xf];\ . ljb\ofyL{x¿nfO{ pgLx¿n] hfg]sf s'/f JoSt ug{ pTk|]/0ff / sf}t'xntf
hufOlbg'xf];\ . ;se/ ;a}nfO{ 5nkmndf efu lng] df}sf lbg'xf];\ .
lj| m ofsnfk @ M ;fd' b flos :jf:Yo
o; kf7cGtu{t lzIfsn] lzIf0f sfo{ k|efjsf/L agfpg lgDg lnlvt sfo{x¿ ug'k{ 5{ M
-s_ sIffsf ljb\ofyL{x¿nfO{ ;d"xut ¿kdf ;fd'bflos :jf:Yo eg]sf] s] xf] < ;fd'bflos
:jf:Yosf] s] dxTTj 5 < ;fd'bflos :jf:Yosf ;d:ofx¿ s] s] 5g\ h:tf ;d"xut ¿kdf
k|Zg /fvL dl:tis dGyg ug{ nufpg'xf];\ . To;sf nflu %–!) ldg]6sf] ;do lbg'xf];\ .
-v_ ljb\ofyL{x¿af6 cfPsf] pTt/nfO{ sfnf]kf6Ldf ;"rLab\w ¿kdf l6kf]6 ub}{ hfg] / k|fKt
hjfkmsf af/]df a'“bfut ¿kdf k|:6 kfl/lbg'xf];\ .
-u_ ;fd'bflos kl/ro / :jf:Yosf] dxTTjsf af/]df 5nkmn u/fpg'xf];\ .
-3_ pkl:yt ljb\ofyL{x¿nfO{ ;fd'bflos :jf:Yo ;d:ofx¿ / ;dfwfgsf pkfox¿sf af/]df
5nkmn ug{ nfufO{ k|ltj]bg k]; ug{ nufpg'xf];\ .
k| l j| m of
-c_ ltg jf rf/ hgf ljb\ofyL{sf] ;fyL ;d"x agfpg nufpg'xf];\ .
-cf_ ;d' b fosf :jf:Yo ;d:ofx¿sf] ;" r L / ;d:of ;dfwfgsf af/] d f 5nkmn
u/fpg]] Joj:yf ldnfpg'xf];\ .
k|ltj]bgsf] 9f“rf
k[i7e"ld
cWoog u/]sf] :yfg M ldlt M
j|m=;= :jf:Yo ;d:of ;dfwfgsf pkfo s}lkmot
cfk"mn] tof/ kf/]sf] kl/of]hgf sfo{ sIffdf k|:t't ug{ nufO{ ;d'bfosf] :jf:Yo ;d:of
/ ;dfwfgsf af/]df 5nkmn u/fpg'xf];\ .
-c_ kl/of]hgf sfo{sf lglDt ;d'bfosf sf] sf] JolSt;“u ;Dks{ / 5nkmn eof] <
-cf_ 5nkmnsf] ljifo s] lyof] < :ki6 kfg{ nufpg'xf];\ .
-O_ 5nkmnaf6 cfPsf ;'emfj l6kf]6 ug{ nufpg'xf];\ .
-O{_ cGTodf ;fd'bflos :jf:Yosf nflu ;d'bfosf JolSt, ;d'bfoleqsf] /fd|f] jftfj/0f,
/xg;xg, ef}lts ;'ljwf, Pscsf{sf] ;xof]usf] cfk;L ;DaGw g} ;fd'bflos :jf:Yosf]
cfwf/zLnf xf] eGg] ljifonfO{ k|:6\ofpg'xf];\ .

^ = d" N ofª\ s g
-s_ kl/jf/ eg]sf] s] xf] <
-v_ kl/jf/sf] cfjZostf lsg k5{ <
-u_ kfl/jfl/s :jf:Yosf] cfjZostf lsg k5{ <
-3_ kfl/jfl/s :jf:Yo / ;fd'bflos :jf:Yosf] ;DaGw s:tf] 5 <
-ª_ ;fd'bflos :jf:Yo eg]sf] s] xf] < o;sf dxTTj s] s] x'g\ <
-r_ ;fd'bflos :jf:Yosf ;d:ofx¿ s] s] x'g\ < tL ;d:ofx¿ ;dfwfg ug{ s] pkfo ug'{k5{ .
lzIfsnfO{ ;' e mfj
ljb\ofyL{nfO{ kl/of]hgf sfo{ kof{Kt dfqfdf u/fpg'xf]nf h;n] ubf{ :jf:Yo lzIffsf] k|of]ufTds
d"Nofª\sg ug]{ ;dodf ;xh x'g] 5 .

zf/Ll/s lzIff
PsfO M ! s;/t
cg'dflgt 3G6L M ^
!= kl/ro
z/L/nfO{ alnof], km'lt{nf] / tGb'?:t agfpgsf nflu ul/g] zf/Ll/s lj|mofsnfknfO{ s;/t elgG5 .
lgoldt s;/t ugf{n] zf/Ll/s j[bl\ w / ljsf;df ;3fp k'¥ofp“5 . vf;u/L laxfgsf] ;dodf ul/g]
s;/tn] lbgel/sf] sfdsf nflu :km'lt{ k}bf u/fp“5 . ljb\ofnodf k|fy{gfsf] ;dodf / zf/Ll/s
lzIff lzIf0fsf j|mddf lhp ttfpg] tyf lr:ofpg] k|of]hgdf ljleGg lsl;dsf zf/Ll/s s;/t
u/fpg'kb{5 . o;n] ljb\ofyL{x¿sf] z/L/nfO{ km'lt{nf] / tGb'?:t agfpg'sf ;fy} lgoldt s;/t
u/fpg] ;Gbe{df pgLx¿nfO{ cEo:t agfp“5 .
zf/Ll/s s;/t PSn} klg ug{ ;lsG5 t/ ljb\ofnodf uP/ ;fd"lxs ¿kdf ul/g] s;/tn] /dfOnf]
jftfj/0f l;h{gf u/L ljb\ofyL{x¿nfO{ s;/t ug]{ afgLsf] ljsf; u/fp“5 . s;/t ;fdfg;lxt /
;fdfglagf klg ;DkGg ug{ ;lsG5 . o; PsfOcGtu{t l:y/ cj:yfdf ul/g] hluª, kfv'/fsf]
s;/t, sDd/sf] s;/t, 5ftL / 9f8sf] s;/t clg hf]8Ldf sfFwdf xft /fvL lgx'l/g] s;/tsf]]
cEof; u/fpg'kb{5 . o; PsfOcGtu{tsf s;/tx¿ ljleGg v]n tyf PYn]l6S; kf7df lbOPsf lhp
ttfpg] s;/t jf cGo s;/tsf ¿kdf cEof; u/fpg'k5{ .
@= pb\b]Zo
o; PsfOsf] cWoogkZrft ljb\ofyL{x¿ lgDg lnlvt sfo{ ug{ ;Ifd x'g] 5g\ M
-s_ lhp ttfpg] s;/tsf ¿kdf l:y/ cj:yfdf hluª / kfv'/fsf] s;/t ug{
-v_ ;xL tl/sfn] sDd/, 5ftL / 9f8sf] s;/t ug{
-u_ hf]8L ldnfP/ sf“wdf xft /fvL lgx'l/g] s;/tsf] cEof; ug{
#= lzIf0f ;fdu|L
df]6f], b'Anf] / l7Sssf] zf/Ll/s cfs[lt ePsf] o'jfsf] lrq, s;/t u/]sf lrqx¿, s;/t ug]{
r/0fx¿sf] rf6{ jf k|of]ufTds ljlw cjnDag ug]{ Dof6 jf sfk]6{ ÷u'Gb|L cflb .

lj| m ofsnfk ! M l:y/ cj:yfdf ul/g]] hluª / kfv'/fsf] s;/t
-s_ ;'?df ljb\ofyL{x¿nfO{ lhp ttfpg] s;/t u/fpg'xf];\ . o;sf nflu ;fwf/0f bf}8, P]gf bf}8
cflbdWo] Ps u/fpg'xf];\ .
-v_ v]n d}bfgdf cw{uf]nfsf/ cj:yfdf pEofpg'xf];\ . To;kl5 l:y/ cj:yfdf ul/g] hluª,
kfv' / fsf] s;/t, sDd/, 5ftL / 9f8sf] s;/t, hf] 8 Ldf xft sfFwdf /fv] /
lgx'l/g] s;/tsf] k|bz{g ug'x{ f];\ . ljb\ofyL{x¿nfO{ ;d"xdf / PSn} kfn}kfnf] cEof; u/fpg'xf];\ .
lj| m ofsnfk @ M sDd/, 5ftL / 9f8sf] s;/t

-s_ ljb\ofyL{x¿nfO{ aflx/ rf}/df nu]/ cw{ uf]nfsf/ cj:yfdf /fVg'xf];\ / sDd/, 5ftL tyf
9f8sf s;/tsf] dxTTjaf/] 5nkmn u/fpg'xf];\ .
-v_ kf7\o k':tsdf lbOPcg';f/sf s;/t u/fpg ljb\ofyL{nfO{ kª\lStdf pEofpg'xf];\ .
-u_ s|d;} u“ sDd/sf], 5ftLsf] / 9f8sf] s;/t ug]{ tl/sf k|bz{g u/L ;f]xLcg';f/ ug{ nufpg'xf];\ .
-3_ k|To]s s;/tnfO{ kf7\o k':tsdf pNn]v eP d'tfljs l;nl;nf ab\w ¿kdf ;d"xdf cEof;
u/fpg'xf];\ .
-ª_ ljb\ofyL{n] u/]sf lj|mofsnfksf] cjnf]sg ub}{ ;dosf] uGtL ug'x{ f];\ .
-r_ k|To]s ljb\ofyL{nfO{ lglZrt uGtLdf kfn}kfnf] s;/t ug{ nufO{ cfjZostfg';f/ k[i7kf]if0f k|bfg
ug'{xf];\ .
lj|mofsnfk # M hf]8Ldf xft sfFwdf /fvL lgx'l/g] s;/t

-s_ cl3Nnf] kf7sf s;/tnfO{ ;d"xdf cEof; ug{ nufpg'xf];\ .
-v_ v'nf rf}/df nuL hf]8Ldf xft sfFwdf /fvL lgx'l/g] s;/tsf nflu cfdg];fdg] eO{ pleg
nufpg'xf];\ .

-u_ kf7\o k':tsdf lbP d'tfljs hf]8Ldf xft sf“wdf /fvL lgx'l/g] s;/t ug]{ tl/sf lzIfs cfkm}n“ ]
k|bz{g u/L atfOlbg'xf];\ .
-3_ ;f]xLadf]lhd ljb\ofyL{nfO{ ;d"xdf cEof; u/fpg'xf];\ .
-ª_ cfcfkm\gf] hf]8L agfO{ cª\ssf] u0fgf u/fp“b} cEof; u/fpg'xf];\ .
%= d" N ofª\ s g
lgDg lnlvt k|Zgx¿sf cfwf/df l;sfOsf] d"Nofª\sg ug'x{ f];\ M
-s_ s;/t ugf{n] s] kmfObf x'G5 <
-v_ z/L/ ttfpg] / lhp lr:ofpg] lj|mofsnfksf] cfjZostfaf/] atfpm .
-u_ s;/t ubf{ Wofg k'¥ofpg'kg]{ s'/fx¿ s] s] x'g\ <
ljb\ofyL{x¿sf] ;lj|mo ;xeflutfsf] cjnf]sg u/L d"Nofª\sg ug'x{ f];\ . olb ljb\ofyL{x¿n] /fd|/L
s;/t ug{ hfg]gg\ eg] k'gM k|bz{g u/L l;sfpg'xf];\ .
yk lgb]{zg
-s_ vfgf tyf vfhf vfPsf] ! 306fcl3 / kl5 dfq s;/t u/fpg'xf];\ .
-v_ s;/t ug]{ pko'St 7fp“sf] 5gf]6 ug'x{ f];\ .
-u_ ljb\ofyL{sf] zf/Ll/s cj:yfsf af/]df hfgsf/L lnO{ kf7\o k':tsdf lbOPsf] s;/t ug]{
tl/sfnfO{ l;nl;nf ab\w cEof; u/fpg'xf];\ .
-3_ hf]8L agfp“bf e/;s 5fq–5fq / 5fqf–5fqfsf] hf]8L ldNg] u/L pgLx¿sf] OR5f d'tfljs
:jtGq ¿kdf hf]8L aGg nufpg'xf];\ .
-ª_ s;/tsf] k|f/De ug'{ cufl8 ljb\ofyL{x¿sf] zf/Ll/s cj:yfsf] hf“r ug'x{ f];\ .
-r_ zf/Ll/s b'jn
{ tf tyf c;Ifdtf ePsfnfO{ of] s;/t ug{sf nflu clgjfo{ gu/fpg'xf];\ .
-5_ kof{Kt s;/t u/fpg'xf];\ / cfjZostfg';f/ k[i7kf]if0f klg k|bfg ug'x{ f];\ .

PsfO M @ sjfh
cg'dflgt 3G6L M $
!= kl/ro
sjfhnfO{ gful/s hLjgsf] cleGg lj|mofsnfksf ¿kdf lnOG5 . sjfh eg]sf] ;fd"lxs ¿kdf
cg'zfl;t 9ª\un] ul/g] zf/Ll/s lj|mofsnfk xf] . o;sf] d'Vo pb\bZ] o cg'zfl;t 9ª\un] ;fd"lxs
sfo{ ug]{ l;k / Ifdtfsf] ljsf; u/fpg] xf] . o;n] ;d"xdf ldn]/ sfd ug]{ / ;fd"lxs lj|mofsnfk;“u
Ps¿ktf sfod u/fpg] afgLsf] ljsf; u/fp“5 .
sjfhnfO{ ;fdfGotof k|x/L / ;]gf;“u ;DalGwt lj|mofsnfk dflgG5 . sjfh sdfG8/sf] lgb]z { g
/ cfb]zfg';f/ Pp6} sfo{ af/Daf/ bf]xf]¥ofp“b} -8«d, dfbn_ tfndf ul/G5 . ;d"xdf Ps;fy ul/g]
x'Fbf o;df /dfOnf] x'gs
' f ;fy} ;xefuLsf] zf/Ll/s cj:yfnfO{ ;Gt'lnt / ;lj|mo agfpF5 . sjfhdf
d'Votof ltg r/0fnfO{ Vofn ug'k{ g]{ x'G5 . tL x'g–\ ;"rgf (instruction) cfb]z (command_ / lj|mof
(action_ .
@= pb\b]Zo
o; PsfOsf] cWoogkZrft\ ljb\ofyL{x¿ se/ ck, uf]8f kmf6, ;ts{, bfofF kms{, afofF kms{, uf]8f
rfn, cufl8 a9, bfofF gh/, l;wf gh/ cflb sjfhsf cfb]zfTds lj|mofsnfkx¿ ;xL 9ª\un]
ug{ ;Ifd x'g] 5g\ .
#= z}lIfs ;fdu|L
l;7\7L, 8«d, r'gf, d}bfg, emG8f cflb .
;j{ k | y d ;xefuL ljb\ o fyL{ x ¿nfO{ sjfh v] n fpg' e Gbf cufl8 lhp ttfpg] lj| m ofsnfk
u/fpg'xf];\ . ljb\ofyL{x¿sf] ;ª\VofnfO{ cfwf/ dfg]/ tf“tL jf kªlStdf /fv]/ sjfhsf cfb]zx¿
j|mdzM se/ ck, ;ts{, uf]8f kmf6, afofF kms{, bfofF kms{, k'/f kms{, uf]8f rfn, uf]8f c8, cufl8
a9, bfofF gh/ / l;wf gh/sf] cEof; uGtLsf] tfndf u/fpg'xf];\ . h:t} M uf]8f kmf6sf] cfb]zdf
dgdg}n] ! uGtLdf ug],{ afofF v'66\ f sl/a !%–@) ;]ld;Dd dfly prfNg] / @ uGtLdf nueu @*–
#) ;]ld afofFlt/ nu]/ hldgdf 6]Sg] . o;} u/L ;a} cfb]zx¿ lrqdf b]vfOPcg';f/ ;'?df ;;fgf
;d"xdf cEof; u/fpg'xf];\ / kl5 7'nf] ;d"xdf /fv]/ dfbn, l;7\7L of 8«dsf] tfndf sjfh
u/fpg'xf];\ .

%= d" N ofª\ s g
-s_ ;a} ljb\ofyL{x¿n] u/]sf] lj|mofsnfk b]Vg] 7fpFdf pleP/ cjnf]sg ug'x{ f];\ . Ps÷b'O{ hgf
ljb\ofyL{n] dfq cfb]zcg';f/ uNtL u/]df ;Rofpg'xf];\ t/ w]/} hgfn] uNtL u/]sf] b]vd] f cfk"m
:jod\n] k'gM k|bz{g u/]/ b]vfpg'xf];\ .
-v_ cjnf]sgsf] dfWodaf6 ljb\ofyL{x¿sf] k|ult clen]v tof/ ug{x' f];\ .
^= yk lgb]{zg
sjfhsf ljleGg lj| m ofsnfkx¿ / cfb] z x¿
-s_ sjfhsf] kl/ro lbO;s]kl5 ;ts{ eGbf ;a} ljb\ofyL{x¿ ;ts{ cj:yfdf /xg'k5{ . To;kl5
k5fl8sf ;a} ljb\ofyL{n] b'j} xftnfO{ l;wf cufl8 s'd a/fa/sf] prfOdf tGsfP/ cfk"meGbf
cufl8sf] ;fyLsf] ub{gdf 5'g vf]h] h:tf] u/L pleg'k5{ .
-v_ uf]8f kmf6sf] cfb]z kfpgf;fy b]j]| v'66\ f nueu !%–@) ;]ld dfly prfnL nueu @*–#)
;]ld b]j]| nu]/ /fVg'k5{ . o;sf ;fy} b'j} xft k5fl8 nuL afof“ xft dfly bfof“ /fvL a'9L
cf}n“ fn] af“Wg] (lock) ug{'k5{ .
-u_ ;ts{ cj:yfdf z/L/nfO{ l;wf u/L pEofOG5 . b'j} v'66\ f s'sR{' rf hf]l8Psf] / k~hfnfO{
ghf]8L sl/a #) l8u|L sf]0fdf /flvG5 . 3f“6L l;wf /fvL cf“vfsf] x]/fO{ cfÇgf] prfOsf]
a/fa/ l;wf cufl8 x]/]sf] x'g'k5{ .
-3_ bfof“ kms{ (right turn) : Ps em6\sfdf uf]8f / z/L/nfO{ bfof“lt/ kmsfO{ k5fl8sf] uf]8f
cufl8 NofP/ afof“ uf]8f bfof“;u“ ldnfpg] sfo{nfO{ bfof“ kms{ elgG5 . bfof“ kms{sf] cfb]z
kfpgf ;fy bfof“ uf]8fsf] s'sR{' rf / afof“ uf]8fsf] k~hf bfof“lt/ 3'dfO{ uGtLdf bfof“lt/ ()
l8u|Lsf] sf]0fdf kms]/{ r]s Ps b'O{ Pssf] uGtLdf k5fl8sf] afof“ uf]8f !% ;]ld hlt dfly
prfNb} bfof“ uf]8fsf] s'sR{' rf;“u ldnfO{ hf]8g\ k' 5{ .
-ª_ afof“ kms{ (left turn) : afof“ kms{sf] cfb]z kfpgf;fy ;ts{ cj:yfaf6 ;xefuLx¿ cfÇgf]
b]jt]| k{m () l8u|Lsf] sf]0f agfO{ 3'Dg'k5{ . ! uGtLdf afof“ uf]8fsf] s'sR{' rf / bfof“ uf]8fsf]
k~hf afof“lt/ 3'dfO{ Ps b'O{ Pssf] l56f] uGtLdf bfof“ uf]8fnfO{ !% ;]ld hlt prfn]/ afof“
uf]8fsf] s'sR{' rf;“u ldnfO{ xftnfO{ klg ;“u;“u} aundf l;wf /fVg'k5{ .
-r_ uf]8f rfn (mark time) : uf]8f rfnsf] cfb]z kfpgf;fy ;xefuLx¿ afof“ / bfof“ b'j} v'66\ f
prfNg] / 6]Sg] ug'k{ 5{ . ;'?sf] uGtLdf afof“ uf]8f hldgaf6 sl/a ^ OGr hlt dfly p7fO{
e'O“df 6]Sg'k5{ . csf{] uGtLdf bfof“ uf]8f To;}u/L dfly prfnL e'O“df 6]Sg'k5{ .
-5_ cufl8 a9 (forward march) : cufl8 a9]sf] cfb]z k|foM uf]8f rfnsf] cj:yfdf /x]sf
;xefuLx¿nfO{ s]xL cufl8 hfgsf nflu lbOG5 . o;df cfb]z kfpg] ljlTts} ;xefuLx¿n]
afof“ kfOnf prfn]/ cufl8 a9\gk' 5{ . cufl8 a9\bf xft / v'66\ fsf] tfnd]n ldnfpg'k5{ .

afof“ uf]8f cufl8 a9fp“bf bfof“ xft cufl8 a9fpg'k5{ . o;}u/L uf]8f kfn}kfnf] rfNb} cufl8
a9g' k 5{ .
-h_ bfof“ gh/ (eyes right) M sjfh k|bz{g ug]{ j|mddf pkl:yt cfdlGqt dxfg'efjx¿nfO{
;Ddfg k|bfg ug{ jf clejfbg ug{ uf]8f rfNb} cufl8 a9\bf of] lj|mofsnfk ul/G5 . ;fdfGotof
sjfhdf cltly glhs sjfh 6f]nL uPsf] cj:yfdf of] cfb]z lbg] ul/G5 .
-em_ l;wf gh/ (eyes front) M sjfhdf ;xefuLx¿n] bfof“ gh/sf] cj:yfdf cufl8 a9\b} hf“bf
l;wf x]/fpgsf nflu sdfG8/af6 lbOg] cfb]z l;wf gh/ xf] . l;wf gh/ cfb]zsf ;fy
emG8fnfO{ l;wf agfOg'sf ;fy} bfof“ x]//] lx“8s
] f] 6f]nL Ps} ;fy l;wf x]b{} cufl8 a9\g] ul/G5 .

PsfO M # zf/Ll/s Jofofd
cg'dflgt 3G6L *
!= kl/ro
z/L/nfO{ :j:y, zlStzfnL / tGb'?:t /fVgsf nflu ul/g] s'g} klg zf/Ll/s lj|mofsnfknfO{
zf/Ll/s Jofofd elgG5 . lgoldt ¿kdf zf/Ll/s Jofofd ugf{n] z/L/sf ljleGg cª\ux¿sf]
;Gt'lnt 9ª\uaf6 ljsf; x'g] ub{5 . ;fd"lxs ¿kdf ug]{ Jofofd ;a}n] Ps} tfndf ug'k{ g]{ ePsfn]
k|To]s Jofofdsf sfo{x¿ kL=6L= g+= ! uGtL * ;Dd dfq u/fpg] / afFsL kL=6L= g+ @ b]lv !! ;Dd
uGtL !^ ;Dd u/fpg'xf];\ . cool down sf nflu kL=6L= g+= !@ sf] s / v u/fpg'xf];\ .
zf/Ll/s JofofdnfO{ kL=6L= klg elgG5 . o;sf] cy{ z/L/sf ;a} cª\ux¿af6 x'g] s;/tnfO{ af]w
u/fpg' xf] . zf/Ll/s Jofofdn] z/L/nfO{ :j:y / tGb'?:t /fVg db\bt k'¥ofp“5 . kL=6L= cyjf
zf/Ll/s Jofofd ljb\ofnosf] lgoldt lj|mofsnfkcGtu{t k|of]u ul/Psf] kfOG5 . zf/Ll/s Jofofd
Psn, o'un tyf ;fd"lxs ¿kdf ug{ ;lsG5 . zf/Ll/s Jofofdsf ljleGg :j¿k / tl/sfx¿ 5g\ .
@= pb\b]Zo
o; PsfOsf] cWoogkZrft\ ljb\ofyL{x¿ lgDg lnlvt s'/fdf ;Ifd x'g] 5g\ .
-s_ z/L/sf ljleGg cª\ux¿ ;~rfng x'g] zf/Ll/s Jofd ug{
-v_ zf/Ll/s Jofofd ugf{n] x'g] kmfObf eGg
#= lzIf0f ;fdu|L
dfbn of 8«d, l;7\7L, r'gf, l/ag
zf/Ll/s Jofofd ;'? ug'e{ Gbf klxnf ljb\ofyL{x¿nfO{ lhp ttfpg] lj|mofsnfkcg';f/ tf“tL of
kª\lStsf ;d"xdf pEofpg'xf];\ .
uGtLsf] tfndf kL=6L= g+= ! sf] cEof; u/fpg'xf];\ . Pjd\ l/tn] !# ;Dd uGtL, l;7\7L dfbn of
8«dsf] tfndf kL=6L= cEof; u/fpg'xf];\ . /dfOnf]sf nflu k|To]s ljb\ofyL{x¿nfO{ bfofF / afofF
xftdf l/agx¿ ;dfpg nufpg'xf];\ .

kL=6L= g+= != z/L/ tGsfpg] Jofofd
;' ? sf] cj:yf s;/t ubf{ z/L/sf] cj:yf clGtdsf] cj:yf
v'66\ fsf] P8L hf]8/] ;ts{ • uGtL ! / @ df b'j} xftnfO{ cufl8af6 l;wf tGsfP/ • b'j} xftnfO{ cufl8 NofP/
cj:yfdf pleg] . dfly n}hfg] . k]6dfly b'j} gf8LnfO{
• uGtL # / $ df bfof“ afof“af6 xftnfO{ aundf NofO{ xNsf;“u j|m; u/fP/
;'? cj:yfdf h:t} u/L pleg] . pleg] .
• nuftf/ u/]/ uGtL * df /f]Sg] .
kL=6L= g+=@= xft / uf]8fsf] Jofofd
b'j} xftnfO{ cufl8 • uGtL ! df b'j} 3'8“ fnfO{ v'Drfp“b} j|m; u/L /fv]sf] • b'j} xftnfO{ cufl8 NofP/
NofP/ k]6dfly b'j} xftnfO{ lj:tf/} bfof“ afof“ km}nfpg] . k]6dfly b'j} gf8LnfO{
gf8LnfO{ xNsf;“u j|m; • uGtL @ df bfof“ afof“ ePsf] xftnfO{ cufl8 NofP/ xNsf;“ u j| m ; u/fP/
u/fP/ pleg] . k]6dfly j|m; u/fO/fVg] . olt a]nf klxn] v'6\6fsf] pleg] .
s'/s'Rrfn] / cGTodf kGhfn] 6]Sg] ug'{k5{ .
• nuftf/ u/]/ uGtL !^ df /f]Sg] .

kL=6L= g+= #= kfv'/fsf] Jofofd
b'j} xftnfO{ cufl8 • uGtL ! / @ df j|m; ul/Psf] xftnfO{ gv'DRofOsg • b'j} xftnfO{ cufl8
NofP/ k]6dfly b'j} tnaf6 bfof“ afof“ x'b“ } lgwf/dfly j|m; u/fP/ km]l/ NofP/ k]6dfly b'j}
gf8LnfO{ xNsf;“u j|m; cufl8af6 b'j} xft emf/L bfof“ afof“ km}nfpg] .
• uGtL # / $ df bfof“ afof“ /x]sf xftx¿nfO{ tn gf8LnfO{ xNsf;“u j|m;
u/fP/ pleg] . u/fP/ pleg] .
NofP/ k]6g]/ j|m; u/fO{ Toxf“af6} dfly NofP/ xftnfO{
bfof“ afof“ km}nfP/ tn Nofpg] / cufl8 j|m; u/]/
/fVg] .
kL=6L= g+= $= 5ftLsf] Jofofd

b'j} xftnfO{ cufl8 • uGtL ! df afof“ v'66\ fnfO{ sl/a @) ;]ld afof“ • xftnfO{ aundf 6f“;L
NofP/ k]6dfly b'j} km6\6fO{ j|m; ul//fv]sf] b'j} xftnfO{ bfof“ afof“ v'66\ f @) ;]ld km6\6fP/
gf8LnfO{ xNsf;“u j|m; km}nfpg] .
u/fP/ pleg] . • uGtL @ df bfof“ afof“ km}nfPsf] xftnfO{ cufl8af6
tn emf/L k]6g]/ j|m; u/fO/fVg] .
• uGtL # df b'j} xftnfO{ bfof“ afof“af6 dfly nuL
5ftL tGsfP/ k5fl8 n}hfg] .
• uGtL $ df b'j} xftnfO{ tn emf/L j|m; u/fO/fVg] .

kL=6L= g+= %= sDd/sf] Jofofd
xftnfO{ aundf 6f“;L • uGtL ! df bfof“ xftnfO{ bfof“af6} p7fP/ afof“tkm{ • xftnfO{ aundf 6f“;L
v'66\ f @) ;]ld km6\6fP/ 9Nsfpg] . v'66\ f @) ;]ld km6\6fP/
• uGtL @ df pSt bfof“ xftnfO{ afof“af6 p7fP/
l;wf pleg] . bfof“tkm{s} aundf /fVg] . l;wf pleg] .
• uGtL # / $ df dflys} lj|mofsnfk bf]xf]¥ofpg] .
• uGtL %, ^, & / * df uGtL !, @, # / $ df h:t}
afof“ xftnfO{ afof“af6} dfly p7fP/ bfof“tkm{ 9Nsfpg]
/ p7fpg] .
kL=6L= g+= ^= 9f8sf] Jofofd

xftnfO{ aundf 6f“;L • uGtL !, @ / # df z/L/nfO{ cufl8 e'msfO{ cf}n “ fn] • xftnfO{ aundf 6f“;L
v'6\6f @) ;]ld km6\6fP/ e'O“ 5'g] sf]l;; ug]{ . v'66\ f @) ;]ld km6\6fP/
l;wf pleg] . • uGtL $ df z/L/nfO{ l;wf p7fpg] .
• uGtL %, ^ / & df a"9Lcf}n“ fnfO{ k5fl8 kf/L sDd/df l;wf pleg] .
xft /fv]/ z/L/nfO{ k5fl8 9Nsfpg] .
• uGtL * df z/L/nfO{ l;wf p7fpg] .
• nuftf/ uGtL !^ ;Dd ug]{ .

kL=6L= g+= &= 5ftL / sDd/sf] Jofofd
xftnfO{ aundf 6f“ ; L • uGtL !, @, # / $ df v'66\ fnfO{ grnfOsg b'j} • afof“ v'66\ fnfO{ bfof“tkm{
v'6\6f @) ;]ld km6\6fP/ xftnfO{ ;'?df afof“ bfof“ km]l/ afof“ bfof“ a6f/]/ NofO{ hf] 8 ] / ;ts{
uGtL % df b'j} xftnfO{ af“of 5]plt/ x'Tofpg] .
l;wf pleg] . uGtL ^ df bfof“lt/ Nofpg] km]l/ uGtL & df afof“ cj:yfdf pleg] .
5]plt/ x'Tofpg] / uGtL * df xftnfO{ aundf /fVg] .
• o;}u/L bfof“tkm{ klg u/]/ uGtL !^ df afof“ v'66\ fnfO{
bfof“tkm{ NofP/ /f]Sg] .
lk=6L= g+= *= s'd / 3f“6Lsf] Jofofd
b'j} xftnfO{ aundf /fvL • uGtL ! df b'j} xftnfO{ s'Ddf /fvL afof“ v'66\ fnfO{ • b'j} xftnfO{ aundf /fvL
;ts{ cj:yfdf pleg] . afof“tkm{ km6\6fpg] . ;ts{ cj:yfdf pleg] .
• uGtL @ df b'j} xftnfO{ l;wf dfly nuL kGhfsf]
ann] pleg] .
• uGtL # df b'j} xft s'ddf /fvL s's'{Rrfn] pleg] .
• uGtL $ df b'j} xftnfO{ aundf /fvL ;ts{ cj:yfdf
pleg] .
• o;}u/L uGtL % df bfof“ v'6\6f bfof“tkm{ km6\6fP/
dflyh:t} ug]{ .
• nuftf/ u/]/ uGtL !^ ;Dd ug]{ .

kL=6L= g+= (= 5ftLsf] Jofofd
b'j} xftnfO{ aundf /fvL • uGtL ! / @ df afof“ v'66\ fnfO{ afof“tkm{ km6\6fP/ • @) ;]ld v'66\ f km6\6fP/
;ts{ cj:yfdf pleg] . z/L/nfO{ afof“ v'66\ fsf] a'9Lcf}n
“ f 5'g] u/L b'O{ k6s b'j} xftnfO{ bfof“ 5]plt/
e' m Sg] .
• uGtL # / $ df z/L/nfO{ p7fP/ b'j} xftnfO{ t];|f]{ kf/]/ pleg] .
bfof“afof“ k5fl8 nuL 5ftL tGsfP/ z/L/nfO{ xNsf
k5fl8lt/ 9Nsfpg] .
• uGtL % / ^ df dfly h:t} u/L bfof“ v'66\ ftkm{ b'O{
k6s e'msfpg] .
• uGtL & / * df z/L/nfO{ p7fP/ b'j} xftnfO{ bfof“
afof“ k5fl8 kmsf{O{ 5ftL tGsfP/ z/L/nfO{ k5fl8
9Nsfpg] .
• k'gM ;'? u/]/ uGtL !^ ;Dd ug]{ .
kL=6L= g+= !)= z/L/nfO{ 3'dfpg] Jofofd
@) ;]ld v'66\ f km6\6fP/ • uGtL !, @, # / $ df bfof“tkm{ t];f{Psf] b'j} xftnfO{ • afof“ v'6\6fnfO{ bfof“
b'j} xftnfO{ bfof“ 5]plt/ cufl8af6 afof“tkm{ x'b“ } z/L/nfO{ k'/} 3'dfP/ b'j} v'66\ fdf nuL hf]8g\ ] /
xftnfO{ afof“tkm{ t]:of{pg] .
t];f]{ kf/]/ pleg] . ;ts{ cj:yfdf pleg] .
ann] pleg] .
• uGtL %, ^, & / * df afof“tkm{ ePsf] xftnfO{
cufl8af6 bfof“tkm{ x'b“ } z/L/nfO{ k'/f 3'dfO{ b'j}
xftnfO{ bfof“tkm{ t]:of{pg] .

kL=6L= g+= !!= b'j} v'6\6fn] pk|mg] Jofofd
b'j} xftnfO{ aundf /fvL • uGtL !, @, # / $ df b'j} v'66\ fn] xft aundf /fv]/ • b'j} xftnfO{ cufl8 k]6g]/
;ts{ cj:yfdf pleg] . xNsf;“u rf/ k6s pk|mg]] . j|m; u/fO{ v'6\6f hf]8]/
• uGtL %, ^, & / * df b'j} v'66\ f / xftnfO{ Ps;fy
km6\6fp“b} hf]8\b} km6\6fp“b} hf]8\b} ug]{ . pleg] .
kL=6L= g+= !@= s'n 8fpg ug]{ Jofofd g+= -s_
b'j} xftnfO{ cufl8 k]6g]/ • uGtL ! df clnslt 3'8 “ f v'DRofP/ j|m; ul/Psf • b'j} xftnfO{ aundf NofO{
j|m; u/fO{ v'6\6f hf]8]/ xftx¿nfO{ klg v'66\ f v'DRofPs} ;f/df tnaf6 ;ts{ cj:yfdf pleg] .
bfof“ afof“ km}nfO{ kGhfn] 6]s]/ l;wf pleg] .
pleg] .
• uGtL @ df bfof“ afof“ km}nfPsf xftx¿nfO{ cufl8
NofO{ j|m; u/fpg] / s's'{Rrfn] 6]s]/ pleg] .

kL=6L= g+= !#= s'n 8fpg ug]{ Jofofd g+= -v_
;ts{ cj:yfdf pleg] . • uGtL ! / @ df nfdf] ;f; tfg]/ b'j} xftnfO{ cufl8af6 • ;ts{ cj:yfdf pleg] .
dflylt/ n}hfg] .
• uGtL # / $ df b'j} xftnfO{ bfof“ afof“af6 xNsf;“u
;f; aflx/ km\ofn]/ xftnfO{ aundf Nofpg] .
%= d"Nofª\sg
k|To]s ljb\ofyL{x¿sf] glhsaf6 cjnf]sg u/]/ uNtLnfO{ ;Rofpg'xf];\ . cfjZostfcg';f/
cfkm" :jod\n] k'gM k|bz{g u/]/ b]vfpg'xf];\ .

PsfO M $ of]u
cg'dflgt 3G6L M #
!= kl/ro
of]u k|frLg zf:q xf] . dgnfO{ Psfu| kfg]{ o'lSt, lrTtj[lTtsf] lgoGq0f / WofgnfO{ of]u elgPsf]
5 . ;fy} of]u eg]sf] hf]8 klg xf] . cfTdf jf cfk"m;“u hf]l8g]sf] gfd g} of]u xf] . of]u Pp6f o:tf]
snf klg xf] h;n] JolStnfO{ p;sf] hLjgdf ;xL / jf:tljs hLjg kb\wlt cfTd;ft\ u/L lhpg
l;sfpF5 . o; kf7cGtu{t of]un] zf/Ll/s, dfgl;s kl/jt{gdf k'¥ofpg] kmfObf tyf kb\df;g,
;jf;g / ah|f;g cflb h:tf of]u ug]{ tl/sf ckgfpFbf x'g] kmfObfx¿ ;dfj]z ul/Psf] 5 .
@= pb\b]Zo
o; kf7sf] cGTodf ljb\ofyL{x¿ lgDg lnlvt sfo{ ug{ ;Ifd x'g] 5g\ M
-s_ of]usf] kl/ro lbg
-v_ kb\df;g, ;jf;g, ah|f;g, wg'/f;g / dG8'sf;g ;xL tl/sfn] ug{
-u_ of]u ugf{n] x'g] kmfObfx¿ atfpg
#= lzIf0f ;fdu|L
kmf]d, ;'sn' , g/dvfn] k/fn
of]u ;'? ug'e{ Gbf klxnf lhp ttfpg] lj|mofsnfk u/fpg'xf];\ . k|To]s cf;g ;'? ug{e' Gbf klxnf
cf;gsf af/]df ;fdfGo kmfObfx¿ atfOlbg'xf];\ / ljleGg cf;g ubf{ j|mdzM r/0fab\w tl/sf
u/fpg'xf];\ . ljb\ofnodf pknAw ;fdu|Lx¿ pko'St tl/sf k|of]u u/L ljb\ofyL{x¿n] ug{ ;Sg] dfq
of]uf;g u/fpg'xf];\ .
-s_ kb\ d f;g

of] ;jf{lws k|rlnt cf;g xf] . o; cf;gn] dgnfO{
PslrTt / z/L/nfO{ ;Gt'lnt /fVg db\bt u5{ . z/L/sf]
d]?b08nfO{ l;wf kfg{, lk7\o“' / lt3|fsf] ljsf; ug{,
pRr /Strfk / l8k|;] gsf] cj:yfaf6 d'St kfg{ ;xof]u
k'¥ofp“5 . kb\df;gsf kmfObf lrqsf] j0f{g u/L k|:6
kfl/lbg'xf];\ .

-v_ ah| f ;g
of] cf;gn] z/L/nfO{ ;Gt'ngdf /fv]/ dgnfO{
PsLs[t kfg{ ;xof]u k'¥ofp“5 . ;fy} z/L/ alnof]
x'G5 . WofgnfO{ s]lGb|t u5{ . z/L/sf] j[bl\ w x'g]
/ k]6 ;DaGwL v/faLnfO{ d'St u5{ . o; cf;gn]
dlxnfx¿sf] k|hgg ;DaGwL ;d:ofx¿nfO{
x6fpg ;xof]u k'¥ofp“5 .
-u_ wg' / f;g
of] cf;gdf a:bf z/L/nfO{ wg'if h:t} agfOG5
. of] cf;gdf a:bf k]6, sDd/, 9f8, kfv'/f /
lt3|fsf] s;/t x'G5 . of] cf;gnfO{ wg'iff;g
eGg] rng klg 5 .
-3_ dG8' s f;g
dG8'sf;gnfO{ Eofu'tf] cf;g klg elgG5 . o;df
z/L/nfO{ Eofu'tf] a;] h:t} /flvG5 . of] cf;gsf]
cEof; ubf{ k]6 ;kmf x'g,] z/L/ xn'sf x'g,]
hf]gL{x¿ b'vs
] f] lgsf] x'g] u5{ . t/ pRr /
Strfk ePsf], sDd/ b'vs ] f], uw{g b'vs
] f] of d'6'
;DaGwL /f]u ePsfn] of] cf;g ug'{ x'b“ g} .
cf;g ug]{ tl/sf
-ª_ ;jf;g
of] cf;gdf /x“bf z/L/ pTtfgf] kf/]/ r'krfk / l:y/ cj:yfdf /xg'k5{ . xftnfO{ aundf l;wf
x'g] u/L /fVg'k5{ . v'6\6f s]xL km/s kf/L l;wf /fVg'k5{ . z/L/sf ;a} cª\unfO{ :jtGq 5f8L
xNsf;“u ;f; k]ml/ ;'Tg'k5{ . tgfjaf6 d'St x'g, z/L/ xNsf agfpg, d'6' / dl:tissf] /f]uaf6
5'6s\ f/f lbg, lgb|f nfUg ;xof]u k'¥ofp“5 egL o;sf] kmfObfaf/] k|:6 kfl/lbg'xf];\ . yk s'/fdf
ljb\ofyL{nfO{ 5nkmn u/fpg'xf];\ .
%= d" N ofª\ s g
ljb\ofyL{x¿n] l7s tl/sfn] cf;g u/]sf 5g\ ls 5}gg\ cjnf]sg ug'x{ f];\ / cfjZostfcg';f/
cfkm"n] k'gM k|bz{g u/]/ b]vfpg'xf];\ . ;fy} oxL cfwf/df d"Nofª\sg ug'x{ f];\ .
yk hfgsf/L
-s_ klxn] lzIfsn] of]usf af/]df hfgsf/L lbO{ ljb\ofyL{nfO{ k|bz{g u/]/ b]vfpg'xf];\ .
-v_ of]u ;xL tl/sfn] gubf{ a]kmfObf klg u5{, To;}n] xf]l;of/k"js
{ of]u ug{ ljb\ofyL{x¿nfO{
l;sfpg'xf];\ .
-u_ of]u k|ltof]lutf xf]Og . To;}n] lzIfsn] k|ltof]lutf h:tf] u/L l56f]l56f] gu/fO{
/fd|/L / lj:tf/} xf]l;of/k"j{s u/fpg'k5{ .
-3_ ;a} ljb\ofyL{nfO{ lzIfsn] b]Vg] / lzIfsnfO{ klg ;a} ljb\ofyL{n] b]Vg] 7fp“df a;L of]u ug'{
jf u/fpg'k5{ h;n] ubf{ ljb\ofyL{sf] uNtL ;'wfg{ / lzIfsn] l;sfPsf] x]g{ ;lhnf] x'G5 .

PsfO M % v]n (GAME)
cg'dflgt 3G6L M !%
!= kl/ro
v]nn] z/L/nfO{ tGb'?:t, km'lt{nf] / :j:y agfpg'sf ;fy} /dfOnf] agfp“5 . s'g} klg v]n /fd|/L
v]Ngsf nflu v]nsf l;kx¿ l;Sg' h?/L x'gs ' f ;fy} cg'zf;g / lgodx¿ kfngf u/]/ v]Ng'kb{5 .
s'g} v]n Ps Ps hgflar v]lnG5 eg] s'g} b'O{ hgflar jf ;d"x ;d"xlar v]lnG5 . k|foM ;d"xdf
v]lng] v]ndf ;d"xsf ;fyL ;fyLlar /fd|f] ;xof]u / ;dGjo x'g' h?/L x'G5 cGoyf v]n /fd|f]
x'“b}g . v]nn] JolStsf] cg'zf;g, ultlzntf / ;xsfo{df ;xof]u k'¥ofp“5 . v]ndf ;a}eGbf
Wofg lbg'kg]{ s'/f lht eP klg 3d08 gug]{ / xf/ ePdf klg xf/nfO{ l:jsf/L csf]{ v]ndf /fd|f]
u5'{ eGg] k|ltab\wtf hgfpg'kb{5 . v]n v]Nbf lgodx¿nfO{ Wofg lbP/ v]Ng] / cEof; ug]{ u/]df
ljb\ofyL{x¿ hlxn] klg cufl8 a9\g ;S5g\ . o; PsfOcGtu{t elnan, km'n6an, af:s]6 an,
8h an, sa8\8L, vf] vf] v]nsf] cEof; u/fpg'kg]{ x'G5 .
@= pb\b]Zo
o; PsfOsf] cWoogkZrft\ ljb\ofyL{x¿ lgDg lnlvt sfo{ ug{ ;Ifd x'g] 5g\ M
-s_ elnansf cfwf/e"t l;kx¿ l8luª / cG8/x\ofG8 ;le{; ug{
-v_ km'6an v]nsf cfwf/e"t l;kx¿ lslsª, 6«oflkª, x]l8ª ug{
-u_ kf“r hgfsf] km'6an v]n -lsk/ g/fv]/_ v]Ng
-3_ af:s]6ansf cfwf/e"t l;k 8lhª / lslsª ug{
-ª_ vf] vf] v]nsf l;kx¿ 5Ng] / kf]ndf xfGg] l;k k|bz{g ug{
-r_ sa8\8L v]n v]Ng
#= lzIf0f ;fdu|L
elnan, l;6L, r'gf, elnan g]6, km'6an, af:s]6jn, d]h/d]G6 6]k cflb .
elnansf cfwf/e" t l;kx¿
l8luª / elnª
elnan ^÷^ hgfsf] b'O{ ;d"xlar sf]6d{ f v]lng] v]n xf] . of] v]n /fd|/L v]Ngsf nflu ljleGg
l;kx¿sf] cEof; ug'{kg]{ x'G5 . sIff 5sf nflu l8luª / elnª ;dfj]z ul/Psf] 5 .
lj| m ofsnfk
-s_ ;'?df ljb\ofyL{x¿nfO{ lhp ttfpg] / hf]gL{ tGsfpg] s;/t u/fpg'xf];\ . o;sf nflu kf7\o
k':tssf] s;/t PsfOdf ePsf y'k}| s;/tx¿ klg k|of]u ug{ ;lsG5 .
-v_ l8luªsf] cEof; u/fpg ljb\ofyL{x¿nfO{ uf]nf] 3]/fdf /fv]/ l8luªsf] k|bz{g u/L cfkm"
3]/fsf] lardf a;L kfn} kfnf] cEof; u/fpg'xf];\ .
To;kl5 k'gM b'O{ b'O{ hgfsf hf]8L agfO{ kfn}kfnf] l8luªsf] cEof; u/fpg'xf];\ . oL afx]s tf“tL,
kª\lSt, cw{ 3]/fdf /fv]/ klg of] cEof; u/fpg ;lsG5 . l8luªsf] cEof; eO;s]kl5 g]6 /fv]/
klg cEof; u/fpg'xf];\ . k|To]s kf7sf] cGtdf s]xL ;do -% ldg]6_ sf nflu eP klg v]n
v]nfpg'xf];\ .
-u_ ljb\ofyL{x¿nfO{ cw{ 3]/fdf /fVg'xf];\ / elnª s;/L ug]{ egL k|bz{g ug'x{ f];\ . ;'?df annfO{
cfkm}“n] dfly kmfnL elnª u/fpg'xf];\ . To;kl5 ;a}nfO{ kfn} kfnf] cEof; u/fpg'xf];\ .

-3_ elnªsf] k|f/lDes cEof;kl5 ansf] ;ª\Vofsf cfwf/df ;d"x agfpg'xf];\ . k|To]s ;d"xnfO{
k'gM b'O{ pk;d"xdf ljefhg u/L cfd'g] ;fdg] tf“tLdf /fVg'xf];\ . o; ;ª\u7gdf elnªsf]
cEof; u/fp“bf tf“tLsf] klxnf] ljb\ofyL{n] cufl8sf] tf“tLsf] klxnf] ljb\ofyL{nfO{ an elnª u/L
cfkm" tf“tLsf] k5fl8 a:g hfG5 . csf]{ tf“tLsf] klxnf] ljb\ofyL{n] an elnª u/]/ klxnf]
tfFtLsf] bf];f| ] ljb\ofyL{nfO{ kf; u5{ . oxL k|lj|mofdf cEof; u/fp“b} hfg'xf];\ . cln /fd|/L
elnª cEof; u/fO;s]kl5 elnan sf]6d{ f g]6 /fvL cEof; u/f]gx' f];\ . l8luª / elnª
l;ls;s]kl5 b'j} l;knfO{ ;“u;“u} cEof; u/fpg'xf];\ .
-ª_ l;k cEof;kl5 % ldg]6sf nflu eP klg v]n v]nfpg'xf];\ / kl5 k'gM % ldg]6 lhp lr:ofpg]
s;/t u/fpg'xf];\ . o;sf nflu ;'?df lj:tf/} bf}8g nufpg'xf];\ . To;kl5 hf]gL{x¿ tGsfpg]
s;/tx¿ u/fpg'xf];\ . cGtdf xft / v'66\ fnfO{ lj:tf/} em6\sf lbP/ cf/fd cj:yfdf
Nofpg'xf];\ . To;kl5 dfq cGo sIffsf nflu 5f]8\g'xf];\ .
d" N ofª\ s g
zf/Ll/s lzIff k|of]ufTds ePsf] x'b“ f o;df k|z:t l;ksf] cEof; ug'k{ g]{ x'G5 . l;ksf] cEof;df
hlxn] klg cjnf]sg u/]/ d"Nofª\sg ug'k{ 5{ . To;}n] k|:t't kf7x¿df klg cjnf]sg u/L d"Nofª\sg
ug{'xf];\ .
yk ;' e mfj
-s_ elnansf cfwf/e"t l;kx¿ l8luª / elnª cEof; u/fpg'cl3 lhp ttfpg] (warm up
exercise) sfo{ u/fpg'xf];\ . To;kl5 l8luª / elnªnfO{ cfjZos s;/t xft, uf]8f, 3'8
“ f
/ sDd/sf] s;/t u/fpg'xf];\ .
-v_ l8luª ug]{ tl/sf lzIfsn] k|bz{g ul/;s]kl5 ljb\ofyL{nfO{ uf]nf] 3]/fdf /fvL lardf Ps hgfn]
kfn}kfnf] kf; u/]/ 3]/fdf a:g]n] l8luª ug'k{ 5{ . o;/L 3]/fdf a:g]n] l8luª ul/;s]kl5 3]/f
aflx/ bf}l8P/ 3'dL cfk\mg} 7fp“df cfpg'k5{ .
-u_ csf]{ l8luª ug]{ tl/sfdf ljb\ofyL{x¿nfO{ b'O{ nfOgf cfd'g] ;fd'g] u/L a;]/ Psn] csf{nfO{
kfn}kfnf] kf; u/L l8luªsf] cEof; u/fpg'xf];\ .
-3_ To;kl5 ljb\ofyL{x¿nfO{ cfd'g] ;fdg] tf“tLdf /fvL Ps ;d"xsf klxnf] ljb\ofyL{nfO{ an kf; u/L
csf]{ ;d"xsf] k5fl8 a:g nufpg] . To:t} klxnf] ;d"xsf] klxnf] ljb\ofyLn] kf; lbPsf] annfO{
csf]{ ;d"xsf] klxnf] ljb\ofyL{nfO{ l8luª u/]/ klxnf] ;d"xdf kmsf{pg nufpg] . l8luª
ul/;s]kl5 csf]{ ;d"xsf] klxnf] ljb\ofyL{nfO{ klxnf] ;d"xsf] cGtdf a:g nufpg'xf];\ .

-ª_ elnª s;/L ug]{ egL lzIfsn] k|bz{g u/L b]vfOlbg'xf];\ . To;kl5 l8luªsf] cEof; h:t}
ljb\ofyL{x¿nfO{ 3]/fdf tf“tL / kª\lStdf /fvL elnªsf] cEof; u/fpg'xf];\ .
-r_ k|To]s kf7sf] cGTodf ljb\ofyL{nfO{ dgf]/~hgsf nflu l8luª / elnªsf tl/sf k|of]u u/L
elnan v]n v]nfpg'xf];\ . v]n ;a} ljb\ofyL{nfO{ ;fd]n u/fO{ $÷^ cª\sdf dfq v]n 6'ªlug]
u/L v]nfpg'xf];\ .
km' 6 ansf cfwf/e" t l;kx¿
lslsª, OG:6] k , OG;fO8, 6« o flkª
km'6an !!÷!! hgf ;d"xsf lar annfO{ v'66\ fn] xfg]/ v]lng] v]n xf] . o;df v]nf8Lx¿n]
xftafx]s cGo zf/Ll/s cª\u, h:t} M 6fpsf], 5ftL, k]6, lt3|f cflb klg k|of]u ub{5g\ . t/ uf]n
lsk/n] eg] uf]n /Iff ug{ xftn] ;dfpg] ub{5 . o; v]ndf ;d"xlar cfk;df kf; ldnfO{ ljkIfLsf]
uf]nkf]:6df an l5/fpg] k|of; ul/G5 . ljb\ofnosf] ;'ljwfcg';f/ #÷# hgf, %÷% hgf of &÷&
hgflar klg km'6an v]nfpg ;lsG5 .
lj| m ofsnfk
-s_ ljb\ofyL{x¿nfO{ lhp ttfpg] s;/tkZrft cw{ 3]/fdf /fvL Og;fO8 lslsª / 6«oflkªsf]
k|bz{g u/L b]vfpg'xf];\ . To;kl5 pgLx¿nfO{ kfn}kfnf] kf; lbO{ ;f] l;ksf] cEof; u/fpg'xf];\ .
-v_ ljb\ofyL{x¿nfO{ b'O{ kª\lStdf cfd'g] ;fdg] /fvL Og:6]k lslsªsf] k|bz{g u/L b]vfpg'xf];\ .
To;kl5 ljb\ofyL{x¿nfO{ Ps kª\lStn] csf]{ kª\lStnfO{ Og:6]k lss u/L kf; ug]{ / 6«ofk ug]{
cEof; u/fpg'xf];\ .
-u_ k|To]s kf7sf] cGtdf %÷% ldg6sf] eP klg v]n v]nfpg'xf];\ . o;sf nflu ljb\ofnosf] v]Ng]
rf}/ x]/L # hgf of % hgflar klg v]nfpg ;lsG5 / uf]nkf]:6 gePdf ;–;fgf b'O{ cf]6f kf]:6
/fv]/ klg v]nfpg ;lsG5 . kf7sf] cGtdf lhp lr:ofpg] s;/t u/fpg ge'Ng'xf];\ .
d" N ofª\ s g
ljb\ofyL{x¿n] k|of]u u/]sf] l;k cjnf]sgsf cfwf/df d"Nofª\sg ug'x{ f];\ .

af:s] 6 ansf cfwf/e" t l;kx¿
af:s]6an v]n %÷% hgf v]nf8Lx¿lar cfotfsf/ sf]6d{ f v]lnG5 . b'j} PG8nfOglt/ Aofsaf]8{
/flvPsf] x'G5 h;df b'j} ;d"xn] cfk\mgf] ljkIfL ;d"xsf] Jofsaf]8d{ f l8«alnª, kfl;ª u/L ;l6ª ug]{
k|of; ub{5g\ . lglZrt ;doleq a9L :sf]/ ug]{ ;d"x ljhoL x'G5 . ;a} ljb\ofnodf af:s]6an
l;sfpg ;Sg] cj:yf gx'g klg ;Sg] ePsfn] To:tf ljb\ofnox¿df PG8an / 8han v]nfpg
;lsG5 . PG8an / 8handf af:s]6an;“u ldNg] l;kx¿ g} k|of]u x'g] ub{5 .
lj| m ofsnfk
-s_ ;j{ky| d lhp ttfpg] (warm up exercise) sfo{ u/fO;s]kl5 ljb\ofyL{x¿nfO{ lslsªdf
Og:6]k lslsª ug]{ tl/sf, OG;fO8 lslsª ug{] tl/sf / 6«oflkª ug]{ tl/sf;d]t k|bz{g u/L
b]vfOlbg'xf];\ .
-v_ To;kl5 ;a} ljb\ofyL{x¿nfO{ uf]nf] 3]/fdf /fvL klxnf Og:6]k lslsª / 6«oflkª cEof; ;“u}
ug{ nufpg'xf];\ . To;sf] cEof;kl5 Og;fO8 lslsª / 6«oflkªsf cEof; ;“u;“u} ug{
nufpg'xf];\ .
-u_ To;kl5 ljb\ofyL{x¿nfO{ nfOgdf /fvL Og:6]k, OG;fO8 / 6«oflkªsf] cEof; ug{ nufpg'xf];\ .
k|To]s kf7sf] cGTodf ljb\ofyL{nfO{ dgf]/~hgsf nflu 3]/fsf] lardf Ps hgfn] an vf]:g]
e"ldsf /fvL ;xof]uLnfO{ kf; u/L v]Ng] / % hgfsf] km'6an -lsk/ g/fv]/_ v]n v]nfpg'xf];\ .
r] : 6 kf;, l8« a lnª
-s_ lhp ttfpg] s;/tkZrft\ ljb\ofyL{x¿nfO{ cw{ 3]/fdf /fvL r]:6 kf;sf] k|bz{g u/L b]vfpg'xf];\ .
To;kl5 pgLx¿nfO{ kfn}kfnf] cEof; ug{ nufpg'xf];\ . r]:6kf;sf] k|f/lDes cEof;kl5
ansf] ;ª\Vofsf cfwf/df hf]8Ldf jf ;d"xdf klg cEof; u/fpg'xf];\ .
-v_ ljb\ofyL{x¿nfO{ uf]nf] 3]/fdf /fvL af:s]6an s;/L l8«alnª ul/G5 egL k|bz{g u/L b]vfpg'xf];\ .
;a}nfO{ cfk\mg} 7fpFdf b]vfpg'xf];\ . To;kl5 ;a}nfO{ cfk\mg} 7fpFdf pleP/ kf“r kf“r k6s
l8«alnª ug{ nufpg'xf];\ . l8«alnªsf] cln cln cEof; ul/;s]kl5 ;a}nfO{ kfn}kfnf]
l8«alnª ub}{ 3]/f 3'Dg nufpg'xf];\ . of] cEof; kª\lSt jf tfFtLdf /fv]/ klg u/fpg ;lsG5 .

-u_ ljb\ofyL{x¿nfO{ hf]8L hf]8Ldf /fVg'xf];\ / kfn}kfnf] an k\mofFSg] tyf ;dfTg] cEof; u/fpg'xf];\ .
of] cEof; kfn}kfnf] ;a}nfO{ u/fpg'xf];\ .
-3_ ;j{ky| d lhp ttfpg] s;/t (warm up exercise) u/fO;s]kl5 ;a} ljb\ofyL{nfO{ r]:6kf; /
l8alnª ug]{ tl/sf k|bz{g u/L b]vfOlbg'xf];\ .
-ª__ ;j} ljb\ofyL{nfO{ 3]/fdf /fvL r]:6 kf;sf] cEof; u/fpg'xf];\ . 3]/fdf cEof; u/fp“bf lzIfsn]
lardf a;]/ ;a}nfO{ kfn}kfnf] an kf; ug]{ / 3]/fdf a;]sf ljb\ofyL{x¿n] r]:6kf; u/L
lzIfsnfO{ an kf; u5{ . 3]/fdf cEof; ul/;s]kl5 r]:6kf;sf] cEof; ljb\ofyL{x¿ cfkm“n } fO{
kª\lStsf] tf“tLdf kf; ug{ nufO{ cEof; u/fpg'xf];\ .
-r_ To;kl5 l8jlnªsf] cEof; ;'?df kfn}kfnf] ug'k{ 5{ . To;kl5 tf“tL, bfof“, afof“, 3'dfp/f],
afª\uf]l6ª\uf], xf]rf], cUnf], ljleGg lsl;daf6 cEof; u/fpg'xf];\ .
-5_ r]:6kf; / l8alnª l;k k|of]u u/L PG8an v]n v]nfpg'xf];\ .
PG8an v]Ng] tl/sf
PG8an b'O{ ;d"xlar an kf; u/]/ v]lng] v]n xf] . o;df Ps ;d"xdf & b]lv ( hgf v]nf8L
x'G5g\ . v]nf8Lx¿dWo] ltg hgf ljkIfLsf] uf]n Pl/ofdf a:5g\ . v]nsf] ;'? hDkanaf6
x'G5 . hDkankl5 h;sf] xftdf an k5{ p;n] l8«alnª u/]/,] ;fyLnfO{ kf; ug]{ u/L an
cufl8 nU5 / ljkIfLsf] sf]6s { f] uf]n Pl/ofdf a;]sf ;fyLnfO{ an kf; u5{ . ljkIfL v]nf8Ln]
uf]n /Iff ug{] / an vf];/] cfkm"n] klg annfO{ cufl8 nu]/ uf]n Pl/ofsf ;fyLnfO{ kf; ug]{
k|of; u5{ . uf]n Pl/ofsf] cfk\mgf] ;fyLnfO{ an kf; ug{ ;s]df Ps cª\s k|fKt x'G5 . an
:sf]/ ePkl5 ljkIfL ;d"xn] an aflx/af6 kf; u/L k'gM ;~rfngdf Nofpg] ub{5 . lglZrt
;do -# ldg]6 jf % ldg]6_ leq h'g ;d"xn] a9L cª\s k|fKt u5{ To;}sf] lht x'G5 .

8han v] N g] tl/sf
8han b'O{ ;d"xlar ann] xfg]/ / 5n]/ v]Ng] v]n xf] . Ps ;d"xdf & b]lv ( hgf v]nf8Lx¿
x'G5g\ . of] ljleGg cfsf/sf] v]n d}bfgdf v]Ng ;lsG5 . oxf“ 3]/fdf v]lng] 8hanaf/] rrf{
ug]{ 5f}F . v]nf8L ;ª\Vofsf cfwf/df Pp6f 3]/f lvRg'k5{ . b'O{ ;d"xdWo] ann] xfGg] ;d"x
3]/f aflx/ an lnP/ a:5 eg] 5Ng] ;d"x 3]/fleq a:5 . v]n ;'?sf] ;ª\st] df aflx/ a:g]
v]nf8Lx¿n] cfk;df kf; u/]/ 3]/f leqsf] v]nf8LnfO{ ann] lxsf{pg] u5{ . ann] s;}nfO{
nfUof] eg] Ps cª\s k|fKt x'G5 / k'gM v]n ;'? x'G5 . kfFr ldg]6kl5 3]/f aflx/ a:g] leq
hfG5g\ / leq a;]sf ann] xfGg] ;d"xsf ¿kdf 3]/f aflx/ a:5g\ . kf“r kf“r ldg]6sf] v]ndf
h'g ;d"xn] a9L cª\s k|fKt u5{ p;}sf] lht x'G5 .
8han v]Ngsf nflu ;dfTg] / km\ofSg] l;ksf] cEof; u/fp“bf b'O{ ;d"x d'vd'v u/L kª\ltdf
pleg'k5{ . ;'?df 5]pdf a:g]n] cufl8sf] 5]psfnfO{ an k\mof“s/] cfkm" k5fl8af6 kª\lStsf]
csf]{ 5]pdf uO{ a:5 . csf]{ ;d"xsfn] cufl8sf] ;d"xsf] bf];f| ] ;fyLnfO{ km\of“sL cfkm" klg
kª\lStsf] csf]{ 5]pdf a:5 . o;/L an ;dfTg] / k\mofSg] cEof; u/fpg'xf];\ .
-h_ an k\mof“Sg] tyf ;dfTg] l;k l;ls;s]kl5 ljb\ofyL{nfO{ /dfOnf]sf nflu 8han klg v]nfpg'xf];\ .
%= d" N ofª\ s g
ljb\ofyL{x¿sf] ;lj|mo ;xeflutf / l;k k|bz{gsf cfwf/df d"Nofª\sg ug'x{ f];\ .
sa8\8L÷skbL{ (Kabaddi)
sa8\8L ;ft ;ft hgfsf] ;d"xlar sf]6d{ f v]lng] v]n xf] . o; v]ndf k|of]u x'g] k|dv ' l;k
/]l8ª / 6«oflkª xf] . b'j} ;d"xn] kfn}kfnf] /]l8ª u/L ljkIfLnfO{ 5f]P/ cfp6 ug]{ k|of; u5{ . /]8/n]
ljkIfLnfO{ pgLx¿sf] sf]6d{ f uP/ 5'g ;Sof] eg] hlt hgfnfO{ 5f]Psf] xf] Tolt g} cª\s kfpF5 .
/]8 ubf{ sa8\8L=== sa8\8L egL Ps} ;f;df Ps SofG6 ug{k' 5{ . /]8/nfO{ PlG6/]8/n] ;dft]/ /fV5
jf SofG6 6'65 \ eg] /]8/ cfp6 x'G5 / PG6L /]8/n] Ps cª\s k|fKt u5{ . lglZrt ;doleq h'g
;d"xn] a9L cª\s k|fKt u5{ pxL ;d"xsf] lht x'G5 .
lzIf0f l;sfO lj| m ofsnfk
-s_ lhp ttfpg] s;/tkl5 ljb\ofyL{x¿nfO{ tf“tLdf /fVg'xf];\ . tf“tLsf] cufl8 s]xL b'/Ldf bfofF
afofF rf/ rf/ cf]6f d]rx¿ /fVg'xf];\ . To;kl5 Ps d]raf6 csf]{ d]r;Dd sa8\8L sa8\8L
s/fO{ /]l8ª ug]{ tl/sf k|bz{g ug'x{ f];\ / ljb\ofyL{x¿nfO{ klg ;f]xLcg';f/ cEof; u/fpg'xf];\ .
-v_ ljb\ofyL{x¿nfO{ hf]8L hf]8Ldf /fVg'xf];\ / 6«oflkª ubf{ s;/L kfOnf rflnG5 egL k|bz{g
ug'{xf];\ . ljb\ofyL{x¿nfO{ xft ;dfpg nufO{ b'O{ kfOnf cufl8 / b'O{ kfOnf k5fl8
u/L cEof; u/fpg'xf];\ .
-u_ ljb\ofyL{x¿nfO{ sa8\8L v]nsf] k|bz{g cEof; sf]6d{ f u/fpg'xf];\ .
kf7sf] cGtdf ljb\ofyLx¿nfO{ sAa8\8L v]n v]nfpg'xf];\ . v]n v]nfp“bf lgDg lnlvt lgodx¿
ckgfpg'k5{ M
-s_ 6;åf/f /]8 ug]{ jf sf]6{ 5fGg] cj;/ 5fGg lbg'k5{ .
-v_ /]8/n] Ps} ;f;df æsa8\8L sa8\8LÆ s/fpg'nfO{ SofG6 (cant) elgG5 / /]8 ubf{ SofG6
6'6fpg' x'“b}g .
-u_ /]8/n] /]8 ubf{ aNs nfOg gf3]/ jf PlG6/]8/nfO{ 5f]P/ kms{gk' 5{ .
-3_ /]8/n] SofG6 g6'6fOsg hlt hgf PlG6/]8/nfO{ 5f]P/ cfpg ;S5 Tolt g} aflx/ hfg'k5{ / hlt
hgf aflx/ UfPsf] xf] Tolt g} cª\s kfp“5 .
-ª_ /]8/ / PlG6/]8/sf] le8Gt ;'? eO;s]kl5 nAaL klg sf]6l{ eq g} ulgG5 .
-r_ PlG6/]8/n] /]8/nfO{ ;dfTg ;s]] jf /]8/sf] sfG6 6'6o\ f] jf /]8/ sf]6{ aflx/ uPdf /]8/ aflx/
hfg'k5{ / PlG6/]8/n] ! cª\s k|fKt u5{ .
-5_ ljkIfsf] v]nf8L aflx/ ePsf] a]nfdf hlt hgf aflx/ uPsf] xf] cfk\mg} ;fyLx¿ klg aflx/ 5g\
eg] Tolts} ;Vofdf sf]6l{ eq cfO{ v]N5g\ t/ hf]8Ldf ;ª\of &÷& hgf dfq x'G5g\ / sf]6d{ f Tof]
;ª\VofeGbf a9L v]nf8L x'g' x'“b}g .
-h_ ;do !% ld ± % ± !% ldg]6sf] v]nfOg] eP tfklg ;a}nfO{ kfnf] lbg] lsl;dn] dWofGt/ gu/L
%÷% ldg]6sf] dfq v]nfpg'k5{ .
d" N ofª\ s g
ljb\ofyL{x¿nfO{ sa8\8L v]n v]nfpg'xf];\ / ;xeflutfsf cfwf/df d"Nofª\sg ug'x{ f];\ .

Vff] – vf] v] n
vf] vf] b'O{ ;d"xlar nv]6g\ ,] 5'g] / efUg] u/L v]lng] v]n xf] . o;df Ps ;d"x nv]6g\ ] / csf]{
;d"x efUg] x'G5 . nv]6\g] ;d"xnfO{ r];/ elgG5 eg] efUg] ;d"xnfO{ /g/ elgG5 . nv]6\g]
;d"x Pskl5 csf]{ ljk/Lt lbzflt/ kms]/{ 6'jm| S' s a:5g\ / Ps hgf PlS6e r];/ p7]/ a;]sf]
x'G5 . /g/x¿dWo] ltg ltg hgfsf] ;d"xdf v]n If]qleq cfp“5g\ . v]n ;'?sf] ;ª\s]tdf
PlS6e r];/n] nv]6g\ yfN5 / /g/nfO{ 5'g] k|of; u5{ . oxL j|mddf /g/x¿ 3]/fleq aflx/
hfg ;Sg] t/ r];/ hfg g;Sg] ePsfn] leqsf] r];/n] aflx/ x]/L a;]sfnfO{ vf] lbO{ PlS6e
agfpg] / aflx/ nv]6g\ ] PlS6e r];/n] leq x]/L a;]sf r];/nfO{ vf] lbP/ PlS6e agfpg]
ul/G5 . Ps ;d"xsf] r]l;ªkl5 csf]{ ;d"xn] r]l;ª u5{ . lglZrt ;doleq h'g ;d"xn] a9L
cª\s k|fKt u5{ pxL ;d"xsf] lht x'G5 .
-s_ lhp ttfpg] s;/tkl5 ljb\ofyL{x¿nfO{ ævf] lbg]Æ cEof;sf nflu ;'?df lzIfsn] k|bz{g u/L
b]vfpg'xf];\ . To;kl5 ljb\ofyL{x¿nfO{ b'O{ ;d"xdf ljefhg u/L Ps ;d"xnfO{ s]xL ld6/sf]
km/sdf Pskl5 csf]{ ljk/Lt lbzflt/ kmsf{O 6'sS'| s a:g nufpg'xf];\ / csf]{ ;d"xnfO{ tf“tLdf
a:g nufpg'xf];\ . cEof; ;'? ug]{ ;ª\st] kl5 tf“tLdf plePsf klxnf]n] glhs} a;]sfnfO{ vf]
lbg nufO{ p;nfO{ To; 7fp“df a:g nufpg'xf];\ . vf] kfpg]nfO{ h'?Ss p7\g nufO{ bf];f+| n] fO{
vf] lbg nufpg'xf];\ . o;/L j|mdzM vf] lbg hfG5 / clGtd a;]sfn] ;f] kfPkl5 bf}8/] cfO{
tf“tLsf] k5fl8 a:g'k5{ .
-v_ nv]6g\ ] / vf] lbg] cEof; u/fO;s]kl5 ljb\ofyL{x¿nfO{ 3]/fdf vf] lng] cEof; u/fpg'xf];\ .
o;sf nflu ljb\ofyL{x¿nfO{ ( b]lv !!÷!! hgfsf] ;d"xdf /fVg'xf];\ . k|To]s ;d"xnfO{
cfcfkmgf] 3]/fdf Pskl5 csf]{ ljk/Lt lbzflt/ kmsL{ 6'jm| S' s a:g nufpg'xf];\ / k|To]s ;d"xdf
Ps hgfnfO{ pleg nufpg'xf];\ . cEof; ;'? ug]{ ;ª\st] plePsf] ljb\ofyL{n] glhs a;]sfnfO{
vf] lbg nufO{ To; 7fp“df a:g nufpg'xf];\ . vf] kfpg] ljb\ofyL{nfO{ h'?Ss p7\g nufO{ b'O{ hgf
;fyL 5f]8/] t];f| n
] fO{ vf] lbg] cEof; u/fp“b} hfg'xf];\ .
-u_ kf7sf] cGtdf ljb\ofyL{x¿nfO{ /dfOnf]sf nflu 3]/fdf vf] vf] v]nfpg] jf cfjZostfcg';f/ vf]
vf] d}bfg agfP/ v]nfpg'xf];\ .
d" N ofª\ s g
ljb\ofyL{x¿sf] l;ksf] cjnf]sg ug'{xf];\ / cfjZos k[i7kf]if0f (feedback) lbg'xf];\ .
ljb\ofyL{x¿sf] ;xeflutfdf hf]8 lbg'xf];\ .

PsfO M ^ PYn]l6S; (Athletics)
cg'dflgt 3G6L M *
!= kl/ro
lx“8g\ ] , bf}8g\ ,] pk|mg] / k\mof“Sg] lj|mofsnfksf] ;+oS' t ¿knfO{ PYn]l6S; elgG5 . nfdf, demf}nf tyf
5f]6f bf}8x¿, ;6k6, Hofelng, nªhDk, xfOhDk, l6«knhDk cflb v]nx¿ PYn]l6S;cGtu{t
kb{5g\ . oL v]nx¿df k|foM JolStut k|lt:kwf{ ug'k{ g]{ x'G5 . gof“ sLlt{dfgx¿ sfod ug{ v]nf8Lx¿
k|of;/t eO/x]sf x'G5g\ .
@= pb\b]Zo
-s_ 5f]6f] bf}8 lgodk"j{s bf}8g
-v_ nªhDk (long jump) lgodk"j{s v]Ng
-u_ ;fwf/0f l/n] bf}8 lgodk"j{s bf}8\g
-3_ ;fwf/0f s;/t ug{
#= z}lIfs ;fdu|L
r'gf, d]hl/ª 6]k, d}bfg, emG8f, anx¿, :6kjfr, l;6L, :6fl6ª .
5f]6f] bf}8
-s_ lzIfsn] 5f]6f] bf}8 l;sfpg'cl3 To;;“u ;DalGwt s]xL s;/tx¿ (warm up exercise)
u/fpg'xf];\ .
-v_ s;/tkZrft ;'?df ljb\ofyL{x¿nfO{ l;wf pleg nufpg'xf];\ . z/L/sf] jhgnfO{ wfg]/ z/L/nfO{
cufl8 9Nsfpg'xf];\ / 9Ng vf]Hbf v'66\ f rfn]/ bf}8g\ x' f];\ .
-u_ ;'?sf] bf}8 cf1fg';f/ ug'x{ f];\ . cg of]/ dfs{sf] cfb]zdf cufl8sf] v'66\ f, To;kl5 b'O{ cf]6f
xftx¿ / k5fl8sf] v'66\ f la:tf/} tof/L cj:yfdf /fVg'xf];\ . æ;]6Æ sf] cfb]z kfPkl5 xft
v'66\ fn] ToxL 7fp“df 6]sL k'77\ fnfO{ s'deGbf dfly p7fpg'xf];\ . o;f] ubf{ z/L/sf] jhg
cufl8sf b'O{ cf]6f xftdf kb{5 .

æuf]Æ sf] cfb]zdf xft e'Oa“ f6 prfn]/ gp7Lsg v'66\ f rfn]/ bu'gk'{ b{5 . bf}8g] cEof; !)÷!)
ld6/ u/L #÷$ k6s;Dd u/fpg'kb5{ . æuf]Æ sf] cfb]zdf :6fl6{ª Ans k|of]u ubf{ /fd|f] x'G5 .
nªhDk (Long Jump)
-s_ nªhDk u/fpg'eGbf klxn] ljleGg lhp ttfpg] s;/t u/fO{ cGo s;/tx¿sf] cEof;
u/fpg'xf];\ .
-v_ ljb\ofyL{x¿nfO{ s]xL kfOnfx¿ bf}8/] cfpg nufO{ pk|mg nufpg'xf];\ / NoflG8ª ubf{ xft v'66\ f
cufl8 nUg lgb]{zg lbg'xf];\ .
-u_ ljb\ofyL{x¿nfO{ s]xL kfOnfx¿ bf}8/] cfpg nufO{ pk|mg nufpg'xf];\ / NoflG8ª ubf{ xft
v'6\6f cufl8 nUg lgb]{zg lbg'xf];\ .
-3_ nfdf] pk|mg] cEof; u/fpgsf nflu ;'?df 6]sckm ug]{ / af“Wg] 8f]/L lrGg sl/a @ ld6/ hltsf]
km/sdf /fVg] / ljb\ofyL{nfO{ nªhDk ubf{ 8f]/L gf£g nufpg'xf];\ .
-ª_ 6]sckm u/]/ w]/} pkmg ;Sg] agfpg 6]sckm ug]{ 7fp“ sl/a #) ;]ld hlt p7]sf] ePdf nªhDk
ug{ ;lhnf] x'G5 .
-r_ lzIfsn] nªhDksf ;a} l;kx¿ cEof; u/fO;s]kl5 ljb\ofyL{x¿nfO{ nªhDksf] k|ltof]lutf
u/fpg'xf];\ .
an y|f] (Ball Throw)
-s_ ;j{ky| d lhp ttfpg] s;/tx¿ (warm up exercise) u/fO{ To;kl5 cGo k\mof“Sg] lj|mofsnfksf
s;/tx¿ u/fpg'xf];\ .
-v_ s;/tx¿ u/fO;s]kl5 ljb\ofyL{x¿nfO{ b'O{ tf“tLdf d'vfd'v u/L /fVg'xf];\ . tf“tLsf] klxnf]
ljb\ofyL{n] cufl8sf] klxnf] ljb\ofyL{nfO{ an kf; u/]/ cfkm" bf}8/] uO{ cufl8sf] tf“tLsf] k5fl8
a:g hfG5 . To:t} tl/sfn] an km\of“Sg] / ;dfTg] cEof; u/fpg'xf];\ .
-u_ Pp6f uf]nf] 3]/f agfpg] / ljb\ofyL{x¿nfO{ Ps xftn] kfn}kfnf] 6f9f kmfNg nufO{ k|lt:kwf{
u/fpg'xf];\ .
l/n] v]n
-s_ ;j{ky| d ljb\ofyL{x¿nfO{ lhp ttfpg] s;/tx¿ u/fpg'xf];\ . To;kl5 l/n] v]n;“u ;DalGwt
ljleGg s;/tx¿, h:t} M Ps v'66\ fn] xk ug],{ k5fl8af6 bf}8g] ;fyLnfO{ af]Sg] cflb cEof;
u/fpg'xf];\ .

-v_ lhp ttfpg] s;/tkl5 ljb\ofyL{x¿nfO{ ;d"x ;d"xdf /fvL ljleGg lsl;dsf l/n] v]nx¿
cEof; u/fpg'xf];\ .
-u_ l/n] v]nsf] cEof;kl5 ljb\ofyL{nfO{ k|lt:kwf{sf nflu l/n] v]n v]nfpg'xf];\ . k|lt:kwf{
u/fp“bf aGb v]n, pk|m, 8h bf}8, ljleGg l:yltaf6 bf}8 ;'? ug]{ bfo/f;“u ;DalGwt sfo{
u/fpg'xf];\ .
%= d" N ofª\ s g
ljb\ofyL{x¿n] u/]sf ljleGg bf}8 / v]n cjnf]sg u/L d"Nofª\sg ug'x{ f];\ . cfjZos k[i7kf]if0f klg
lbg'xf];\ . ljb\ofyL{x¿sf] ;xeflutfdf hf]8 lbg'xf];\ .

k|of]ufTds lj|mofsnfk
-kl/of]hgf sfo{sf nfu gd'gf zLif{sx¿_
!= dfgj z/L/
3/sf kl/jf/sf ;b:ox¿n] cfFvf, gfs, sfg, 5fnf, bfFtsf af/]df s;/L x]/ljrf/ u/],
u/]sf] b]Vof} ls b]vg] f} h:tf k|Zg ;f]wL pgLx¿n] u/]sf] jf gu/]sf] af/] l6kf]6 ug'x{ f];\ .
@= JolStut :jf:Yo
sIffdf k9]sf] / 3/df ltdL tyf ltd|f] kl/jf/n] u/]sf]df s] km/s 5 jf p:t} 5 < s] kfof} .
o;af/] k|ltj]bg agfpm .
#= /f]u
ltd|f] ;d'bfosf dflg;nfO{ jf kl/jf/sf ;b:onfO{ ;f]w/] ;g]{ /f]u / g;g]{ /f]uaf6 s;/L
aRg ;lsG5 . o; ljifodf 5f]6f] k|ltj]bg tof/ kf/ .
$= lszf]/fj:yf
lszf]/fj:yf ePkl5 ltdLdf cfPsf kl/jt{gx¿sf] ;"rL agfpm . xfdLn] k|hgg cª\ux¿sf]
lsg ;/;kmfO ug'k{ 5{ l6kf]6 u/ .
%= db\okfg, nfu' kbfy{ / w"dkfg
;d'bfo jf kl/jf/sf ;b:ox¿;Fu ;f]w/] db\okfg, nfu' kbfy{ / w"dkfgaf6 aRg] pkfox¿
;ª\sng u/]/ sIffdf k|:t't u/ .
^= jftfj0fLo :jf:Yo
3/ jf ;d'bfo jl/kl/ jftfj/0fLo :jf:Yo ;'wfg{ tyf /fd|f] agfpg dflg;x¿n] s] s] sfd
u/]sf b]Vof} . o; ljifodf 5f]6f] k|ltj]bg agfpm .

&= ;'/Iff / k|fylds pkrf/
3/df sfd ubf{, af6f]df lx“8b\ f, v]Nbf ltdLn] s] s] s'/fx¿df Wofg lbg'k5{ < ;f] af/]df
5f]6f] l/kf]6{ tof/ kf/ .
*= kf]if0f
cfk\mgf] 3/df vfOg] vfg]s/' fx¿sf] a'b“ fut ¿kdf l6kf]6 tof/ u/L :yfgLo :t/df ;Gt'lnt
ef]hg s;/L tof/ ul/G5 . o; ljifodf k|ltj]bg tof/ u/ .
yk hfgsf/L
/f]usf gfd ;g]{ dfWod aRg] pkfo
uf]nf] h'sf, cfp“, emf8fkvfnf, kmf]xf]/ afgL Jojxf/ ;kmf ;'£3/df Wofg lbg]
sdnlkTt, 6fOkmfO8, n'tf] cfk;L ;Dks{ 6f9f /xg] / p;sf
sk8fx¿ k|of]u gug]{
PrcfOeL P8\; of}g ;Dks{ / /ut lnFbflbFbf ;'/lIft of}g Jojxf/ ug]{
tyf /ut lnFbf lbFbf h“rfP/
dfq ug]{
cfFvf kfSg], ?3fvf]sL xfjf / /f]uL glhs /xFbf /f]uLsf] glhs ga:g]
/]lah ;ª\jm| ldt hgfj/n] 6f]Sbf hgfj/nfO{ /]lah ;'O{
nufpg] . logLx¿nfO{
glh:Sofpg]

zf/Ll/s lzIff
PsfO M ! s;/t
cg'dflgt 3G6L M ^
!= kl/ro
z/L/nfO{ alnof], km'lt{nf] / tGb'?:t agfpgsf nflu ul/g] zf/Ll/s lj|mofsnfknfO{ s;/t elgG5 .
lgoldt s;/t ugf{n] zf/Ll/s j[bl\ w / ljsf;df ;3fp k'¥ofp“5 . vf;u/L laxfgsf] ;dodf ul/g]
s;/tn] lbgel/sf] sfdsf nflu :km'lt{ k}bf u/fp“5 . ljb\ofnodf k|fy{gfsf] ;dodf / zf/Ll/s
lzIff lzIf0fsf j|mddf lhp ttfpg] tyf lr:ofpg] k|of]hgdf ljleGg lsl;dsf zf/Ll/s s;/t
u/fpg'kb{5 . o;n] ljb\ofyL{x¿sf] z/L/nfO{ km'lt{nf] / tGb'?:t agfpg'sf ;fy} lgoldt s;/t
u/fpg] ;Gbe{df pgLx¿nfO{ cEo:t agfp“5 .
zf/Ll/s s;/t PSn} klg ug{ ;lsG5 t/ ljb\ofnodf uP/ ;fd"lxs ¿kdf ul/g] s;/tn] /dfOnf]
jftfj/0f l;h{gf u/L ljb\ofyL{x¿nfO{ s;/t ug]{ afgLsf] ljsf; u/fp“5 . s;/t ;fdfg;lxt /
;fdfglagf klg ;DkGg ug{ ;lsG5 . o; PsfOcGtu{t l:y/ cj:yfdf ul/g] hluª, kfv'/fsf]
s;/t, sDd/sf] s;/t, 5ftL / 9f8sf] s;/t clg hf]8Ldf sfFwdf xft /fvL lgx'l/g] s;/tsf]]
cEof; u/fpg'kb{5 . o; PsfOcGtu{tsf s;/tx¿ ljleGg v]n tyf PYn]l6S; kf7df lbOPsf lhp
ttfpg] s;/t jf cGo s;/tsf ¿kdf cEof; u/fpg'k5{ .
@= pb\b]Zo
o; PsfOsf] cWoogkZrft ljb\ofyL{x¿ lgDg lnlvt sfo{ ug{ ;Ifd x'g] 5g\ M
-s_ lhp ttfpg] s;/tsf ¿kdf l:y/ cj:yfdf hluª / kfv'/fsf] s;/t ug{
-v_ ;xL tl/sfn] sDd/, 5ftL / 9f8sf] s;/t ug{
-u_ hf]8L ldnfP/ sf“wdf xft /fvL lgx'l/g] s;/tsf] cEof; ug{
#= lzIf0f ;fdu|L
df]6f], b'Anf] / l7Sssf] zf/Ll/s cfs[lt ePsf] o'jfsf] lrq, s;/t u/]sf lrqx¿, s;/t ug]{
r/0fx¿sf] rf6{ jf k|of]ufTds ljlw cjnDag ug]{ Dof6 jf sfk]6{ ÷u'Gb|L cflb .

lj| m ofsnfk ! M l:y/ cj:yfdf ul/g]] hluª / kfv'/fsf] s;/t
-s_ ;'?df ljb\ofyL{x¿nfO{ lhp ttfpg] s;/t u/fpg'xf];\ . o;sf nflu ;fwf/0f bf}8, P]gf bf}8
cflbdWo] Ps u/fpg'xf];\ .
-v_ v]n d}bfgdf cw{uf]nfsf/ cj:yfdf pEofpg'xf];\ . To;kl5 l:y/ cj:yfdf ul/g] hluª,
kfv' / fsf] s;/t, sDd/, 5ftL / 9f8sf] s;/t, hf] 8 Ldf xft sfFwdf /fv] /
lgx'l/g] s;/tsf] k|bz{g ug'x{ f];\ . ljb\ofyL{x¿nfO{ ;d"xdf / PSn} kfn}kfnf] cEof; u/fpg'xf];\ .
lj| m ofsnfk @ M sDd/, 5ftL / 9f8sf] s;/t

-s_ ljb\ofyL{x¿nfO{ aflx/ rf}/df nu]/ cw{ uf]nfsf/ cj:yfdf /fVg'xf];\ / sDd/, 5ftL tyf
9f8sf s;/tsf] dxTTjaf/] 5nkmn u/fpg'xf];\ .
-v_ kf7\o k':tsdf lbOPcg';f/sf s;/t u/fpg ljb\ofyL{nfO{ kª\lStdf pEofpg'xf];\ .
-u_ s|d;} u“ sDd/sf], 5ftLsf] / 9f8sf] s;/t ug]{ tl/sf k|bz{g u/L ;f]xLcg';f/ ug{ nufpg'xf];\ .
-3_ k|To]s s;/tnfO{ kf7\o k':tsdf pNn]v eP d'tfljs l;nl;nf ab\w ¿kdf ;d"xdf cEof;
u/fpg'xf];\ .
-ª_ ljb\ofyL{n] u/]sf lj|mofsnfksf] cjnf]sg ub}{ ;dosf] uGtL ug'x{ f];\ .
-r_ k|To]s ljb\ofyL{nfO{ lglZrt uGtLdf kfn}kfnf] s;/t ug{ nufO{ cfjZostfg';f/ k[i7kf]if0f k|bfg
ug'{xf];\ .
lj|mofsnfk # M hf]8Ldf xft sfFwdf /fvL lgx'l/g] s;/t

-s_ cl3Nnf] kf7sf s;/tnfO{ ;d"xdf cEof; ug{ nufpg'xf];\ .
-v_ v'nf rf}/df nuL hf]8Ldf xft sfFwdf /fvL lgx'l/g] s;/tsf nflu cfdg];fdg] eO{ pleg
nufpg'xf];\ .

-u_ kf7\o k':tsdf lbP d'tfljs hf]8Ldf xft sf“wdf /fvL lgx'l/g] s;/t ug]{ tl/sf lzIfs cfkm}n“ ]
k|bz{g u/L atfOlbg'xf];\ .
-3_ ;f]xLadf]lhd ljb\ofyL{nfO{ ;d"xdf cEof; u/fpg'xf];\ .
-ª_ cfcfkm\gf] hf]8L agfO{ cª\ssf] u0fgf u/fp“b} cEof; u/fpg'xf];\ .
%= d" N ofª\ s g
lgDg lnlvt k|Zgx¿sf cfwf/df l;sfOsf] d"Nofª\sg ug'x{ f];\ M
-s_ s;/t ugf{n] s] kmfObf x'G5 <
-v_ z/L/ ttfpg] / lhp lr:ofpg] lj|mofsnfksf] cfjZostfaf/] atfpm .
-u_ s;/t ubf{ Wofg k'¥ofpg'kg]{ s'/fx¿ s] s] x'g\ <
ljb\ofyL{x¿sf] ;lj|mo ;xeflutfsf] cjnf]sg u/L d"Nofª\sg ug'x{ f];\ . olb ljb\ofyL{x¿n] /fd|/L
s;/t ug{ hfg]gg\ eg] k'gM k|bz{g u/L l;sfpg'xf];\ .
yk lgb]{zg
-s_ vfgf tyf vfhf vfPsf] ! 306fcl3 / kl5 dfq s;/t u/fpg'xf];\ .
-v_ s;/t ug]{ pko'St 7fp“sf] 5gf]6 ug'x{ f];\ .
-u_ ljb\ofyL{sf] zf/Ll/s cj:yfsf af/]df hfgsf/L lnO{ kf7\o k':tsdf lbOPsf] s;/t ug]{
tl/sfnfO{ l;nl;nf ab\w cEof; u/fpg'xf];\ .
-3_ hf]8L agfp“bf e/;s 5fq–5fq / 5fqf–5fqfsf] hf]8L ldNg] u/L pgLx¿sf] OR5f d'tfljs
:jtGq ¿kdf hf]8L aGg nufpg'xf];\ .
-ª_ s;/tsf] k|f/De ug'{ cufl8 ljb\ofyL{x¿sf] zf/Ll/s cj:yfsf] hf“r ug'x{ f];\ .
-r_ zf/Ll/s b'jn
{ tf tyf c;Ifdtf ePsfnfO{ of] s;/t ug{sf nflu clgjfo{ gu/fpg'xf];\ .
-5_ kof{Kt s;/t u/fpg'xf];\ / cfjZostfg';f/ k[i7kf]if0f klg k|bfg ug'x{ f];\ .

PsfO M @ sjfh
cg'dflgt 3G6L M $
!= kl/ro
sjfhnfO{ gful/s hLjgsf] cleGg lj|mofsnfksf ¿kdf lnOG5 . sjfh eg]sf] ;fd"lxs ¿kdf
cg'zfl;t 9ª\un] ul/g] zf/Ll/s lj|mofsnfk xf] . o;sf] d'Vo pb\bZ] o cg'zfl;t 9ª\un] ;fd"lxs
sfo{ ug]{ l;k / Ifdtfsf] ljsf; u/fpg] xf] . o;n] ;d"xdf ldn]/ sfd ug]{ / ;fd"lxs lj|mofsnfk;“u
Ps¿ktf sfod u/fpg] afgLsf] ljsf; u/fp“5 .
sjfhnfO{ ;fdfGotof k|x/L / ;]gf;“u ;DalGwt lj|mofsnfk dflgG5 . sjfh sdfG8/sf] lgb]z { g
/ cfb]zfg';f/ Pp6} sfo{ af/Daf/ bf]xf]¥ofp“b} -8«d, dfbn_ tfndf ul/G5 . ;d"xdf Ps;fy ul/g]
x'Fbf o;df /dfOnf] x'gs
' f ;fy} ;xefuLsf] zf/Ll/s cj:yfnfO{ ;Gt'lnt / ;lj|mo agfpF5 . sjfhdf
d'Votof ltg r/0fnfO{ Vofn ug'k{ g]{ x'G5 . tL x'g–\ ;"rgf (instruction) cfb]z (command_ / lj|mof
(action_ .
@= pb\b]Zo
o; PsfOsf] cWoogkZrft\ ljb\ofyL{x¿ se/ ck, uf]8f kmf6, ;ts{, bfofF kms{, afofF kms{, uf]8f
rfn, cufl8 a9, bfofF gh/, l;wf gh/ cflb sjfhsf cfb]zfTds lj|mofsnfkx¿ ;xL 9ª\un]
ug{ ;Ifd x'g] 5g\ .
#= z}lIfs ;fdu|L
l;7\7L, 8«d, r'gf, d}bfg, emG8f cflb .
;j{ k | y d ;xefuL ljb\ o fyL{ x ¿nfO{ sjfh v] n fpg' e Gbf cufl8 lhp ttfpg] lj| m ofsnfk
u/fpg'xf];\ . ljb\ofyL{x¿sf] ;ª\VofnfO{ cfwf/ dfg]/ tf“tL jf kªlStdf /fv]/ sjfhsf cfb]zx¿
j|mdzM se/ ck, ;ts{, uf]8f kmf6, afofF kms{, bfofF kms{, k'/f kms{, uf]8f rfn, uf]8f c8, cufl8
a9, bfofF gh/ / l;wf gh/sf] cEof; uGtLsf] tfndf u/fpg'xf];\ . h:t} M uf]8f kmf6sf] cfb]zdf
dgdg}n] ! uGtLdf ug],{ afofF v'66\ f sl/a !%–@) ;]ld;Dd dfly prfNg] / @ uGtLdf nueu @*–
#) ;]ld afofFlt/ nu]/ hldgdf 6]Sg] . o;} u/L ;a} cfb]zx¿ lrqdf b]vfOPcg';f/ ;'?df ;;fgf
;d"xdf cEof; u/fpg'xf];\ / kl5 7'nf] ;d"xdf /fv]/ dfbn, l;7\7L of 8«dsf] tfndf sjfh
u/fpg'xf];\ .

%= d" N ofª\ s g
-s_ ;a} ljb\ofyL{x¿n] u/]sf] lj|mofsnfk b]Vg] 7fpFdf pleP/ cjnf]sg ug'x{ f];\ . Ps÷b'O{ hgf
ljb\ofyL{n] dfq cfb]zcg';f/ uNtL u/]df ;Rofpg'xf];\ t/ w]/} hgfn] uNtL u/]sf] b]vd] f cfk"m
:jod\n] k'gM k|bz{g u/]/ b]vfpg'xf];\ .
-v_ cjnf]sgsf] dfWodaf6 ljb\ofyL{x¿sf] k|ult clen]v tof/ ug{x' f];\ .
^= yk lgb]{zg
sjfhsf ljleGg lj| m ofsnfkx¿ / cfb] z x¿
-s_ sjfhsf] kl/ro lbO;s]kl5 ;ts{ eGbf ;a} ljb\ofyL{x¿ ;ts{ cj:yfdf /xg'k5{ . To;kl5
k5fl8sf ;a} ljb\ofyL{n] b'j} xftnfO{ l;wf cufl8 s'd a/fa/sf] prfOdf tGsfP/ cfk"meGbf
cufl8sf] ;fyLsf] ub{gdf 5'g vf]h] h:tf] u/L pleg'k5{ .
-v_ uf]8f kmf6sf] cfb]z kfpgf;fy b]j]| v'66\ f nueu !%–@) ;]ld dfly prfnL nueu @*–#)
;]ld b]j]| nu]/ /fVg'k5{ . o;sf ;fy} b'j} xft k5fl8 nuL afof“ xft dfly bfof“ /fvL a'9L
cf}n“ fn] af“Wg] (lock) ug{'k5{ .
-u_ ;ts{ cj:yfdf z/L/nfO{ l;wf u/L pEofOG5 . b'j} v'66\ f s'sR{' rf hf]l8Psf] / k~hfnfO{
ghf]8L sl/a #) l8u|L sf]0fdf /flvG5 . 3f“6L l;wf /fvL cf“vfsf] x]/fO{ cfÇgf] prfOsf]
a/fa/ l;wf cufl8 x]/]sf] x'g'k5{ .
-3_ bfof“ kms{ (right turn) : Ps em6\sfdf uf]8f / z/L/nfO{ bfof“lt/ kmsfO{ k5fl8sf] uf]8f
cufl8 NofP/ afof“ uf]8f bfof“;u“ ldnfpg] sfo{nfO{ bfof“ kms{ elgG5 . bfof“ kms{sf] cfb]z
kfpgf ;fy bfof“ uf]8fsf] s'sR{' rf / afof“ uf]8fsf] k~hf bfof“lt/ 3'dfO{ uGtLdf bfof“lt/ ()
l8u|Lsf] sf]0fdf kms]/{ r]s Ps b'O{ Pssf] uGtLdf k5fl8sf] afof“ uf]8f !% ;]ld hlt dfly
prfNb} bfof“ uf]8fsf] s'sR{' rf;“u ldnfO{ hf]8g\ k' 5{ .
-ª_ afof“ kms{ (left turn) : afof“ kms{sf] cfb]z kfpgf;fy ;ts{ cj:yfaf6 ;xefuLx¿ cfÇgf]
b]jt]| k{m () l8u|Lsf] sf]0f agfO{ 3'Dg'k5{ . ! uGtLdf afof“ uf]8fsf] s'sR{' rf / bfof“ uf]8fsf]
k~hf afof“lt/ 3'dfO{ Ps b'O{ Pssf] l56f] uGtLdf bfof“ uf]8fnfO{ !% ;]ld hlt prfn]/ afof“
uf]8fsf] s'sR{' rf;“u ldnfO{ xftnfO{ klg ;“u;“u} aundf l;wf /fVg'k5{ .
-r_ uf]8f rfn (mark time) : uf]8f rfnsf] cfb]z kfpgf;fy ;xefuLx¿ afof“ / bfof“ b'j} v'66\ f
prfNg] / 6]Sg] ug'k{ 5{ . ;'?sf] uGtLdf afof“ uf]8f hldgaf6 sl/a ^ OGr hlt dfly p7fO{
e'O“df 6]Sg'k5{ . csf{] uGtLdf bfof“ uf]8f To;}u/L dfly prfnL e'O“df 6]Sg'k5{ .
-5_ cufl8 a9 (forward march) : cufl8 a9]sf] cfb]z k|foM uf]8f rfnsf] cj:yfdf /x]sf
;xefuLx¿nfO{ s]xL cufl8 hfgsf nflu lbOG5 . o;df cfb]z kfpg] ljlTts} ;xefuLx¿n]
afof“ kfOnf prfn]/ cufl8 a9\gk' 5{ . cufl8 a9\bf xft / v'66\ fsf] tfnd]n ldnfpg'k5{ .

afof“ uf]8f cufl8 a9fp“bf bfof“ xft cufl8 a9fpg'k5{ . o;}u/L uf]8f kfn}kfnf] rfNb} cufl8
a9g' k 5{ .
-h_ bfof“ gh/ (eyes right) M sjfh k|bz{g ug]{ j|mddf pkl:yt cfdlGqt dxfg'efjx¿nfO{
;Ddfg k|bfg ug{ jf clejfbg ug{ uf]8f rfNb} cufl8 a9\bf of] lj|mofsnfk ul/G5 . ;fdfGotof
sjfhdf cltly glhs sjfh 6f]nL uPsf] cj:yfdf of] cfb]z lbg] ul/G5 .
-em_ l;wf gh/ (eyes front) M sjfhdf ;xefuLx¿n] bfof“ gh/sf] cj:yfdf cufl8 a9\b} hf“bf
l;wf x]/fpgsf nflu sdfG8/af6 lbOg] cfb]z l;wf gh/ xf] . l;wf gh/ cfb]zsf ;fy
emG8fnfO{ l;wf agfOg'sf ;fy} bfof“ x]//] lx“8s
] f] 6f]nL Ps} ;fy l;wf x]b{} cufl8 a9\g] ul/G5 .

PsfO M # zf/Ll/s Jofofd
cg'dflgt 3G6L *
!= kl/ro
z/L/nfO{ :j:y, zlStzfnL / tGb'?:t /fVgsf nflu ul/g] s'g} klg zf/Ll/s lj|mofsnfknfO{
zf/Ll/s Jofofd elgG5 . lgoldt ¿kdf zf/Ll/s Jofofd ugf{n] z/L/sf ljleGg cª\ux¿sf]
;Gt'lnt 9ª\uaf6 ljsf; x'g] ub{5 . ;fd"lxs ¿kdf ug]{ Jofofd ;a}n] Ps} tfndf ug'k{ g]{ ePsfn]
k|To]s Jofofdsf sfo{x¿ kL=6L= g+= ! uGtL * ;Dd dfq u/fpg] / afFsL kL=6L= g+ @ b]lv !! ;Dd
uGtL !^ ;Dd u/fpg'xf];\ . cool down sf nflu kL=6L= g+= !@ sf] s / v u/fpg'xf];\ .
zf/Ll/s JofofdnfO{ kL=6L= klg elgG5 . o;sf] cy{ z/L/sf ;a} cª\ux¿af6 x'g] s;/tnfO{ af]w
u/fpg' xf] . zf/Ll/s Jofofdn] z/L/nfO{ :j:y / tGb'?:t /fVg db\bt k'¥ofp“5 . kL=6L= cyjf
zf/Ll/s Jofofd ljb\ofnosf] lgoldt lj|mofsnfkcGtu{t k|of]u ul/Psf] kfOG5 . zf/Ll/s Jofofd
Psn, o'un tyf ;fd"lxs ¿kdf ug{ ;lsG5 . zf/Ll/s Jofofdsf ljleGg :j¿k / tl/sfx¿ 5g\ .
@= pb\b]Zo
o; PsfOsf] cWoogkZrft\ ljb\ofyL{x¿ lgDg lnlvt s'/fdf ;Ifd x'g] 5g\ .
-s_ z/L/sf ljleGg cª\ux¿ ;~rfng x'g] zf/Ll/s Jofd ug{
-v_ zf/Ll/s Jofofd ugf{n] x'g] kmfObf eGg
#= lzIf0f ;fdu|L
dfbn of 8«d, l;7\7L, r'gf, l/ag
zf/Ll/s Jofofd ;'? ug'e{ Gbf klxnf ljb\ofyL{x¿nfO{ lhp ttfpg] lj|mofsnfkcg';f/ tf“tL of
kª\lStsf ;d"xdf pEofpg'xf];\ .
uGtLsf] tfndf kL=6L= g+= ! sf] cEof; u/fpg'xf];\ . Pjd\ l/tn] !# ;Dd uGtL, l;7\7L dfbn of
8«dsf] tfndf kL=6L= cEof; u/fpg'xf];\ . /dfOnf]sf nflu k|To]s ljb\ofyL{x¿nfO{ bfofF / afofF
xftdf l/agx¿ ;dfpg nufpg'xf];\ .

kL=6L= g+= != z/L/ tGsfpg] Jofofd
v'66\ fsf] P8L hf]8/] ;ts{ • uGtL ! / @ df b'j} xftnfO{ cufl8af6 l;wf tGsfP/ • b'j} xftnfO{ cufl8 NofP/
cj:yfdf pleg] . dfly n}hfg] . k]6dfly b'j} gf8LnfO{
• uGtL # / $ df bfof“ afof“af6 xftnfO{ aundf NofO{ xNsf;“u j|m; u/fP/
;'? cj:yfdf h:t} u/L pleg] . pleg] .
• nuftf/ u/]/ uGtL * df /f]Sg] .
kL=6L= g+=@= xft / uf]8fsf] Jofofd
b'j} xftnfO{ cufl8 • uGtL ! df b'j} 3'8“ fnfO{ v'Drfp“b} j|m; u/L /fv]sf] • b'j} xftnfO{ cufl8 NofP/
NofP/ k]6dfly b'j} xftnfO{ lj:tf/} bfof“ afof“ km}nfpg] . k]6dfly b'j} gf8LnfO{
gf8LnfO{ xNsf;“u j|m; • uGtL @ df bfof“ afof“ ePsf] xftnfO{ cufl8 NofP/ xNsf;“ u j| m ; u/fP/
u/fP/ pleg] . k]6dfly j|m; u/fO/fVg] . olt a]nf klxn] v'6\6fsf] pleg] .
s'/s'Rrfn] / cGTodf kGhfn] 6]Sg] ug'{k5{ .

kL=6L= g+= #= kfv'/fsf] Jofofd
b'j} xftnfO{ cufl8 • uGtL ! / @ df j|m; ul/Psf] xftnfO{ gv'DRofOsg • b'j} xftnfO{ cufl8
NofP/ k]6dfly b'j} tnaf6 bfof“ afof“ x'b“ } lgwf/dfly j|m; u/fP/ km]l/ NofP/ k]6dfly b'j}
gf8LnfO{ xNsf;“u j|m; cufl8af6 b'j} xft emf/L bfof“ afof“ km}nfpg] .
• uGtL # / $ df bfof“ afof“ /x]sf xftx¿nfO{ tn gf8LnfO{ xNsf;“u j|m;
u/fP/ pleg] . u/fP/ pleg] .
NofP/ k]6g]/ j|m; u/fO{ Toxf“af6} dfly NofP/ xftnfO{
bfof“ afof“ km}nfP/ tn Nofpg] / cufl8 j|m; u/]/
/fVg] .
kL=6L= g+= $= 5ftLsf] Jofofd

b'j} xftnfO{ cufl8 • uGtL ! df afof“ v'66\ fnfO{ sl/a @) ;]ld afof“ • xftnfO{ aundf 6f“;L
NofP/ k]6dfly b'j} km6\6fO{ j|m; ul//fv]sf] b'j} xftnfO{ bfof“ afof“ v'66\ f @) ;]ld km6\6fP/
gf8LnfO{ xNsf;“u j|m; km}nfpg] .
u/fP/ pleg] . • uGtL @ df bfof“ afof“ km}nfPsf] xftnfO{ cufl8af6
tn emf/L k]6g]/ j|m; u/fO/fVg] .
• uGtL # df b'j} xftnfO{ bfof“ afof“af6 dfly nuL
5ftL tGsfP/ k5fl8 n}hfg] .
• uGtL $ df b'j} xftnfO{ tn emf/L j|m; u/fO/fVg] .

kL=6L= g+= %= sDd/sf] Jofofd
xftnfO{ aundf 6f“;L • uGtL ! df bfof“ xftnfO{ bfof“af6} p7fP/ afof“tkm{ • xftnfO{ aundf 6f“;L
v'66\ f @) ;]ld km6\6fP/ 9Nsfpg] . v'66\ f @) ;]ld km6\6fP/
• uGtL @ df pSt bfof“ xftnfO{ afof“af6 p7fP/
l;wf pleg] . bfof“tkm{s} aundf /fVg] . l;wf pleg] .
• uGtL # / $ df dflys} lj|mofsnfk bf]xf]¥ofpg] .
• uGtL %, ^, & / * df uGtL !, @, # / $ df h:t}
afof“ xftnfO{ afof“af6} dfly p7fP/ bfof“tkm{ 9Nsfpg]
/ p7fpg] .
kL=6L= g+= ^= 9f8sf] Jofofd

xftnfO{ aundf 6f“;L • uGtL !, @ / # df z/L/nfO{ cufl8 e'msfO{ cf}n “ fn] • xftnfO{ aundf 6f“;L
v'6\6f @) ;]ld km6\6fP/ e'O“ 5'g] sf]l;; ug]{ . v'66\ f @) ;]ld km6\6fP/
l;wf pleg] . • uGtL $ df z/L/nfO{ l;wf p7fpg] .
• uGtL %, ^ / & df a"9Lcf}n“ fnfO{ k5fl8 kf/L sDd/df l;wf pleg] .
xft /fv]/ z/L/nfO{ k5fl8 9Nsfpg] .
• uGtL * df z/L/nfO{ l;wf p7fpg] .
• nuftf/ uGtL !^ ;Dd ug]{ .

kL=6L= g+= &= 5ftL / sDd/sf] Jofofd
xftnfO{ aundf 6f“ ; L • uGtL !, @, # / $ df v'66\ fnfO{ grnfOsg b'j} • afof“ v'66\ fnfO{ bfof“tkm{
v'6\6f @) ;]ld km6\6fP/ xftnfO{ ;'?df afof“ bfof“ km]l/ afof“ bfof“ a6f/]/ NofO{ hf] 8 ] / ;ts{
uGtL % df b'j} xftnfO{ af“of 5]plt/ x'Tofpg] .
l;wf pleg] . uGtL ^ df bfof“lt/ Nofpg] km]l/ uGtL & df afof“ cj:yfdf pleg] .
5]plt/ x'Tofpg] / uGtL * df xftnfO{ aundf /fVg] .
• o;}u/L bfof“tkm{ klg u/]/ uGtL !^ df afof“ v'66\ fnfO{
bfof“tkm{ NofP/ /f]Sg] .
lk=6L= g+= *= s'd / 3f“6Lsf] Jofofd
b'j} xftnfO{ aundf /fvL • uGtL ! df b'j} xftnfO{ s'Ddf /fvL afof“ v'66\ fnfO{ • b'j} xftnfO{ aundf /fvL
;ts{ cj:yfdf pleg] . afof“tkm{ km6\6fpg] . ;ts{ cj:yfdf pleg] .
ann] pleg] .
• uGtL # df b'j} xft s'ddf /fvL s's'{Rrfn] pleg] .
• uGtL $ df b'j} xftnfO{ aundf /fvL ;ts{ cj:yfdf
pleg] .
• o;}u/L uGtL % df bfof“ v'6\6f bfof“tkm{ km6\6fP/
dflyh:t} ug]{ .

kL=6L= g+= (= 5ftLsf] Jofofd
b'j} xftnfO{ aundf /fvL • uGtL ! / @ df afof“ v'66\ fnfO{ afof“tkm{ km6\6fP/ • @) ;]ld v'66\ f km6\6fP/
;ts{ cj:yfdf pleg] . z/L/nfO{ afof“ v'66\ fsf] a'9Lcf}n
“ f 5'g] u/L b'O{ k6s b'j} xftnfO{ bfof“ 5]plt/
e' m Sg] .
• uGtL # / $ df z/L/nfO{ p7fP/ b'j} xftnfO{ t];|f]{ kf/]/ pleg] .
bfof“afof“ k5fl8 nuL 5ftL tGsfP/ z/L/nfO{ xNsf
k5fl8lt/ 9Nsfpg] .
• uGtL % / ^ df dfly h:t} u/L bfof“ v'66\ ftkm{ b'O{
k6s e'msfpg] .
• uGtL & / * df z/L/nfO{ p7fP/ b'j} xftnfO{ bfof“
afof“ k5fl8 kmsf{O{ 5ftL tGsfP/ z/L/nfO{ k5fl8
9Nsfpg] .
• k'gM ;'? u/]/ uGtL !^ ;Dd ug]{ .
kL=6L= g+= !)= z/L/nfO{ 3'dfpg] Jofofd
@) ;]ld v'66\ f km6\6fP/ • uGtL !, @, # / $ df bfof“tkm{ t];f{Psf] b'j} xftnfO{ • afof“ v'6\6fnfO{ bfof“
b'j} xftnfO{ bfof“ 5]plt/ cufl8af6 afof“tkm{ x'b“ } z/L/nfO{ k'/} 3'dfP/ b'j} v'66\ fdf nuL hf]8g\ ] /
xftnfO{ afof“tkm{ t]:of{pg] .
t];f]{ kf/]/ pleg] . ;ts{ cj:yfdf pleg] .
ann] pleg] .
• uGtL %, ^, & / * df afof“tkm{ ePsf] xftnfO{
cufl8af6 bfof“tkm{ x'b“ } z/L/nfO{ k'/f 3'dfO{ b'j}
xftnfO{ bfof“tkm{ t]:of{pg] .

kL=6L= g+= !!= b'j} v'6\6fn] pk|mg] Jofofd
b'j} xftnfO{ aundf /fvL • uGtL !, @, # / $ df b'j} v'66\ fn] xft aundf /fv]/ • b'j} xftnfO{ cufl8 k]6g]/
;ts{ cj:yfdf pleg] . xNsf;“u rf/ k6s pk|mg]] . j|m; u/fO{ v'6\6f hf]8]/
• uGtL %, ^, & / * df b'j} v'66\ f / xftnfO{ Ps;fy
km6\6fp“b} hf]8\b} km6\6fp“b} hf]8\b} ug]{ . pleg] .
kL=6L= g+= !@= s'n 8fpg ug]{ Jofofd g+= -s_
b'j} xftnfO{ cufl8 k]6g]/ • uGtL ! df clnslt 3'8 “ f v'DRofP/ j|m; ul/Psf • b'j} xftnfO{ aundf NofO{
j|m; u/fO{ v'6\6f hf]8]/ xftx¿nfO{ klg v'66\ f v'DRofPs} ;f/df tnaf6 ;ts{ cj:yfdf pleg] .
bfof“ afof“ km}nfO{ kGhfn] 6]s]/ l;wf pleg] .
pleg] .
• uGtL @ df bfof“ afof“ km}nfPsf xftx¿nfO{ cufl8
NofO{ j|m; u/fpg] / s's'{Rrfn] 6]s]/ pleg] .

kL=6L= g+= !#= s'n 8fpg ug]{ Jofofd g+= -v_
;ts{ cj:yfdf pleg] . • uGtL ! / @ df nfdf] ;f; tfg]/ b'j} xftnfO{ cufl8af6 • ;ts{ cj:yfdf pleg] .
dflylt/ n}hfg] .
• uGtL # / $ df b'j} xftnfO{ bfof“ afof“af6 xNsf;“u
;f; aflx/ km\ofn]/ xftnfO{ aundf Nofpg] .
%= d"Nofª\sg
k|To]s ljb\ofyL{x¿sf] glhsaf6 cjnf]sg u/]/ uNtLnfO{ ;Rofpg'xf];\ . cfjZostfcg';f/
cfkm" :jod\n] k'gM k|bz{g u/]/ b]vfpg'xf];\ .

PsfO M $ of]u
cg'dflgt 3G6L M #
!= kl/ro
of]u k|frLg zf:q xf] . dgnfO{ Psfu| kfg]{ o'lSt, lrTtj[lTtsf] lgoGq0f / WofgnfO{ of]u elgPsf]
5 . ;fy} of]u eg]sf] hf]8 klg xf] . cfTdf jf cfk"m;“u hf]l8g]sf] gfd g} of]u xf] . of]u Pp6f o:tf]
snf klg xf] h;n] JolStnfO{ p;sf] hLjgdf ;xL / jf:tljs hLjg kb\wlt cfTd;ft\ u/L lhpg
l;sfpF5 . o; kf7cGtu{t of]un] zf/Ll/s, dfgl;s kl/jt{gdf k'¥ofpg] kmfObf tyf kb\df;g,
;jf;g / ah|f;g cflb h:tf of]u ug]{ tl/sf ckgfpFbf x'g] kmfObfx¿ ;dfj]z ul/Psf] 5 .
@= pb\b]Zo
o; kf7sf] cGTodf ljb\ofyL{x¿ lgDg lnlvt sfo{ ug{ ;Ifd x'g] 5g\ M
-s_ of]usf] kl/ro lbg
-v_ kb\df;g, ;jf;g, ah|f;g, wg'/f;g / dG8'sf;g ;xL tl/sfn] ug{
-u_ of]u ugf{n] x'g] kmfObfx¿ atfpg
#= lzIf0f ;fdu|L
kmf]d, ;'sn' , g/dvfn] k/fn
of]u ;'? ug'e{ Gbf klxnf lhp ttfpg] lj|mofsnfk u/fpg'xf];\ . k|To]s cf;g ;'? ug{e' Gbf klxnf
cf;gsf af/]df ;fdfGo kmfObfx¿ atfOlbg'xf];\ / ljleGg cf;g ubf{ j|mdzM r/0fab\w tl/sf
u/fpg'xf];\ . ljb\ofnodf pknAw ;fdu|Lx¿ pko'St tl/sf k|of]u u/L ljb\ofyL{x¿n] ug{ ;Sg] dfq
of]uf;g u/fpg'xf];\ .
-s_ kb\ d f;g

of] ;jf{lws k|rlnt cf;g xf] . o; cf;gn] dgnfO{
PslrTt / z/L/nfO{ ;Gt'lnt /fVg db\bt u5{ . z/L/sf]
d]?b08nfO{ l;wf kfg{, lk7\o“' / lt3|fsf] ljsf; ug{,
pRr /Strfk / l8k|;] gsf] cj:yfaf6 d'St kfg{ ;xof]u
k'¥ofp“5 . kb\df;gsf kmfObf lrqsf] j0f{g u/L k|:6
kfl/lbg'xf];\ .

-v_ ah| f ;g
of] cf;gn] z/L/nfO{ ;Gt'ngdf /fv]/ dgnfO{
PsLs[t kfg{ ;xof]u k'¥ofp“5 . ;fy} z/L/ alnof]
x'G5 . WofgnfO{ s]lGb|t u5{ . z/L/sf] j[bl\ w x'g]
/ k]6 ;DaGwL v/faLnfO{ d'St u5{ . o; cf;gn]
dlxnfx¿sf] k|hgg ;DaGwL ;d:ofx¿nfO{
x6fpg ;xof]u k'¥ofp“5 .
-u_ wg' / f;g
of] cf;gdf a:bf z/L/nfO{ wg'if h:t} agfOG5
. of] cf;gdf a:bf k]6, sDd/, 9f8, kfv'/f /
lt3|fsf] s;/t x'G5 . of] cf;gnfO{ wg'iff;g
eGg] rng klg 5 .
-3_ dG8' s f;g
dG8'sf;gnfO{ Eofu'tf] cf;g klg elgG5 . o;df
z/L/nfO{ Eofu'tf] a;] h:t} /flvG5 . of] cf;gsf]
cEof; ubf{ k]6 ;kmf x'g,] z/L/ xn'sf x'g,]
hf]gL{x¿ b'vs
] f] lgsf] x'g] u5{ . t/ pRr /
Strfk ePsf], sDd/ b'vs ] f], uw{g b'vs
] f] of d'6'
;DaGwL /f]u ePsfn] of] cf;g ug'{ x'b“ g} .
cf;g ug]{ tl/sf
-ª_ ;jf;g
of] cf;gdf /x“bf z/L/ pTtfgf] kf/]/ r'krfk / l:y/ cj:yfdf /xg'k5{ . xftnfO{ aundf l;wf
x'g] u/L /fVg'k5{ . v'6\6f s]xL km/s kf/L l;wf /fVg'k5{ . z/L/sf ;a} cª\unfO{ :jtGq 5f8L
xNsf;“u ;f; k]ml/ ;'Tg'k5{ . tgfjaf6 d'St x'g, z/L/ xNsf agfpg, d'6' / dl:tissf] /f]uaf6
5'6s\ f/f lbg, lgb|f nfUg ;xof]u k'¥ofp“5 egL o;sf] kmfObfaf/] k|:6 kfl/lbg'xf];\ . yk s'/fdf
ljb\ofyL{nfO{ 5nkmn u/fpg'xf];\ .
%= d" N ofª\ s g
ljb\ofyL{x¿n] l7s tl/sfn] cf;g u/]sf 5g\ ls 5}gg\ cjnf]sg ug'x{ f];\ / cfjZostfcg';f/
cfkm"n] k'gM k|bz{g u/]/ b]vfpg'xf];\ . ;fy} oxL cfwf/df d"Nofª\sg ug'x{ f];\ .
yk hfgsf/L
-s_ klxn] lzIfsn] of]usf af/]df hfgsf/L lbO{ ljb\ofyL{nfO{ k|bz{g u/]/ b]vfpg'xf];\ .
-v_ of]u ;xL tl/sfn] gubf{ a]kmfObf klg u5{, To;}n] xf]l;of/k"js
{ of]u ug{ ljb\ofyL{x¿nfO{
l;sfpg'xf];\ .
-u_ of]u k|ltof]lutf xf]Og . To;}n] lzIfsn] k|ltof]lutf h:tf] u/L l56f]l56f] gu/fO{
/fd|/L / lj:tf/} xf]l;of/k"j{s u/fpg'k5{ .
-3_ ;a} ljb\ofyL{nfO{ lzIfsn] b]Vg] / lzIfsnfO{ klg ;a} ljb\ofyL{n] b]Vg] 7fp“df a;L of]u ug'{
jf u/fpg'k5{ h;n] ubf{ ljb\ofyL{sf] uNtL ;'wfg{ / lzIfsn] l;sfPsf] x]g{ ;lhnf] x'G5 .

PsfO M % v]n (GAME)
cg'dflgt 3G6L M !%
!= kl/ro
v]nn] z/L/nfO{ tGb'?:t, km'lt{nf] / :j:y agfpg'sf ;fy} /dfOnf] agfp“5 . s'g} klg v]n /fd|/L
v]Ngsf nflu v]nsf l;kx¿ l;Sg' h?/L x'gs ' f ;fy} cg'zf;g / lgodx¿ kfngf u/]/ v]Ng'kb{5 .
s'g} v]n Ps Ps hgflar v]lnG5 eg] s'g} b'O{ hgflar jf ;d"x ;d"xlar v]lnG5 . k|foM ;d"xdf
v]lng] v]ndf ;d"xsf ;fyL ;fyLlar /fd|f] ;xof]u / ;dGjo x'g' h?/L x'G5 cGoyf v]n /fd|f]
x'“b}g . v]nn] JolStsf] cg'zf;g, ultlzntf / ;xsfo{df ;xof]u k'¥ofp“5 . v]ndf ;a}eGbf
Wofg lbg'kg]{ s'/f lht eP klg 3d08 gug]{ / xf/ ePdf klg xf/nfO{ l:jsf/L csf]{ v]ndf /fd|f]
u5'{ eGg] k|ltab\wtf hgfpg'kb{5 . v]n v]Nbf lgodx¿nfO{ Wofg lbP/ v]Ng] / cEof; ug]{ u/]df
ljb\ofyL{x¿ hlxn] klg cufl8 a9\g ;S5g\ . o; PsfOcGtu{t elnan, km'n6an, af:s]6 an,
8h an, sa8\8L, vf] vf] v]nsf] cEof; u/fpg'kg]{ x'G5 .
@= pb\b]Zo
-s_ elnansf cfwf/e"t l;kx¿ l8luª / cG8/x\ofG8 ;le{; ug{
-v_ km'6an v]nsf cfwf/e"t l;kx¿ lslsª, 6«oflkª, x]l8ª ug{
-u_ kf“r hgfsf] km'6an v]n -lsk/ g/fv]/_ v]Ng
-3_ af:s]6ansf cfwf/e"t l;k 8lhª / lslsª ug{
-ª_ vf] vf] v]nsf l;kx¿ 5Ng] / kf]ndf xfGg] l;k k|bz{g ug{
-r_ sa8\8L v]n v]Ng
#= lzIf0f ;fdu|L
elnan, l;6L, r'gf, elnan g]6, km'6an, af:s]6jn, d]h/d]G6 6]k cflb .
elnansf cfwf/e" t l;kx¿
l8luª / elnª
elnan ^÷^ hgfsf] b'O{ ;d"xlar sf]6d{ f v]lng] v]n xf] . of] v]n /fd|/L v]Ngsf nflu ljleGg
l;kx¿sf] cEof; ug'{kg]{ x'G5 . sIff 5sf nflu l8luª / elnª ;dfj]z ul/Psf] 5 .
lj| m ofsnfk
-s_ ;'?df ljb\ofyL{x¿nfO{ lhp ttfpg] / hf]gL{ tGsfpg] s;/t u/fpg'xf];\ . o;sf nflu kf7\o
k':tssf] s;/t PsfOdf ePsf y'k}| s;/tx¿ klg k|of]u ug{ ;lsG5 .
-v_ l8luªsf] cEof; u/fpg ljb\ofyL{x¿nfO{ uf]nf] 3]/fdf /fv]/ l8luªsf] k|bz{g u/L cfkm"
3]/fsf] lardf a;L kfn} kfnf] cEof; u/fpg'xf];\ .
To;kl5 k'gM b'O{ b'O{ hgfsf hf]8L agfO{ kfn}kfnf] l8luªsf] cEof; u/fpg'xf];\ . oL afx]s tf“tL,
kª\lSt, cw{ 3]/fdf /fv]/ klg of] cEof; u/fpg ;lsG5 . l8luªsf] cEof; eO;s]kl5 g]6 /fv]/
klg cEof; u/fpg'xf];\ . k|To]s kf7sf] cGtdf s]xL ;do -% ldg]6_ sf nflu eP klg v]n
v]nfpg'xf];\ .
-u_ ljb\ofyL{x¿nfO{ cw{ 3]/fdf /fVg'xf];\ / elnª s;/L ug]{ egL k|bz{g ug'x{ f];\ . ;'?df annfO{
cfkm}“n] dfly kmfnL elnª u/fpg'xf];\ . To;kl5 ;a}nfO{ kfn} kfnf] cEof; u/fpg'xf];\ .

-3_ elnªsf] k|f/lDes cEof;kl5 ansf] ;ª\Vofsf cfwf/df ;d"x agfpg'xf];\ . k|To]s ;d"xnfO{
k'gM b'O{ pk;d"xdf ljefhg u/L cfd'g] ;fdg] tf“tLdf /fVg'xf];\ . o; ;ª\u7gdf elnªsf]
cEof; u/fp“bf tf“tLsf] klxnf] ljb\ofyL{n] cufl8sf] tf“tLsf] klxnf] ljb\ofyL{nfO{ an elnª u/L
cfkm" tf“tLsf] k5fl8 a:g hfG5 . csf]{ tf“tLsf] klxnf] ljb\ofyL{n] an elnª u/]/ klxnf]
tfFtLsf] bf];f| ] ljb\ofyL{nfO{ kf; u5{ . oxL k|lj|mofdf cEof; u/fp“b} hfg'xf];\ . cln /fd|/L
elnª cEof; u/fO;s]kl5 elnan sf]6d{ f g]6 /fvL cEof; u/f]gx' f];\ . l8luª / elnª
l;ls;s]kl5 b'j} l;knfO{ ;“u;“u} cEof; u/fpg'xf];\ .
-ª_ l;k cEof;kl5 % ldg]6sf nflu eP klg v]n v]nfpg'xf];\ / kl5 k'gM % ldg]6 lhp lr:ofpg]
s;/t u/fpg'xf];\ . o;sf nflu ;'?df lj:tf/} bf}8g nufpg'xf];\ . To;kl5 hf]gL{x¿ tGsfpg]
s;/tx¿ u/fpg'xf];\ . cGtdf xft / v'66\ fnfO{ lj:tf/} em6\sf lbP/ cf/fd cj:yfdf
Nofpg'xf];\ . To;kl5 dfq cGo sIffsf nflu 5f]8\g'xf];\ .
d" N ofª\ s g
zf/Ll/s lzIff k|of]ufTds ePsf] x'b“ f o;df k|z:t l;ksf] cEof; ug'k{ g]{ x'G5 . l;ksf] cEof;df
hlxn] klg cjnf]sg u/]/ d"Nofª\sg ug'k{ 5{ . To;}n] k|:t't kf7x¿df klg cjnf]sg u/L d"Nofª\sg
ug{'xf];\ .
yk ;' e mfj
-s_ elnansf cfwf/e"t l;kx¿ l8luª / elnª cEof; u/fpg'cl3 lhp ttfpg] (warm up
exercise) sfo{ u/fpg'xf];\ . To;kl5 l8luª / elnªnfO{ cfjZos s;/t xft, uf]8f, 3'8
“ f
/ sDd/sf] s;/t u/fpg'xf];\ .
-v_ l8luª ug]{ tl/sf lzIfsn] k|bz{g ul/;s]kl5 ljb\ofyL{nfO{ uf]nf] 3]/fdf /fvL lardf Ps hgfn]
kfn}kfnf] kf; u/]/ 3]/fdf a:g]n] l8luª ug'k{ 5{ . o;/L 3]/fdf a:g]n] l8luª ul/;s]kl5 3]/f
aflx/ bf}l8P/ 3'dL cfk\mg} 7fp“df cfpg'k5{ .
-u_ csf]{ l8luª ug]{ tl/sfdf ljb\ofyL{x¿nfO{ b'O{ nfOgf cfd'g] ;fd'g] u/L a;]/ Psn] csf{nfO{
kfn}kfnf] kf; u/L l8luªsf] cEof; u/fpg'xf];\ .
-3_ To;kl5 ljb\ofyL{x¿nfO{ cfd'g] ;fdg] tf“tLdf /fvL Ps ;d"xsf klxnf] ljb\ofyL{nfO{ an kf; u/L
csf]{ ;d"xsf] k5fl8 a:g nufpg] . To:t} klxnf] ;d"xsf] klxnf] ljb\ofyLn] kf; lbPsf] annfO{
csf]{ ;d"xsf] klxnf] ljb\ofyL{nfO{ l8luª u/]/ klxnf] ;d"xdf kmsf{pg nufpg] . l8luª
ul/;s]kl5 csf]{ ;d"xsf] klxnf] ljb\ofyL{nfO{ klxnf] ;d"xsf] cGtdf a:g nufpg'xf];\ .

-ª_ elnª s;/L ug]{ egL lzIfsn] k|bz{g u/L b]vfOlbg'xf];\ . To;kl5 l8luªsf] cEof; h:t}
ljb\ofyL{x¿nfO{ 3]/fdf tf“tL / kª\lStdf /fvL elnªsf] cEof; u/fpg'xf];\ .
-r_ k|To]s kf7sf] cGTodf ljb\ofyL{nfO{ dgf]/~hgsf nflu l8luª / elnªsf tl/sf k|of]u u/L
elnan v]n v]nfpg'xf];\ . v]n ;a} ljb\ofyL{nfO{ ;fd]n u/fO{ $÷^ cª\sdf dfq v]n 6'ªlug]
u/L v]nfpg'xf];\ .
km' 6 ansf cfwf/e" t l;kx¿
lslsª, OG:6] k , OG;fO8, 6« o flkª
km'6an !!÷!! hgf ;d"xsf lar annfO{ v'66\ fn] xfg]/ v]lng] v]n xf] . o;df v]nf8Lx¿n]
xftafx]s cGo zf/Ll/s cª\u, h:t} M 6fpsf], 5ftL, k]6, lt3|f cflb klg k|of]u ub{5g\ . t/ uf]n
lsk/n] eg] uf]n /Iff ug{ xftn] ;dfpg] ub{5 . o; v]ndf ;d"xlar cfk;df kf; ldnfO{ ljkIfLsf]
uf]nkf]:6df an l5/fpg] k|of; ul/G5 . ljb\ofnosf] ;'ljwfcg';f/ #÷# hgf, %÷% hgf of &÷&
hgflar klg km'6an v]nfpg ;lsG5 .
lj| m ofsnfk
-s_ ljb\ofyL{x¿nfO{ lhp ttfpg] s;/tkZrft cw{ 3]/fdf /fvL Og;fO8 lslsª / 6«oflkªsf]
k|bz{g u/L b]vfpg'xf];\ . To;kl5 pgLx¿nfO{ kfn}kfnf] kf; lbO{ ;f] l;ksf] cEof; u/fpg'xf];\ .
-v_ ljb\ofyL{x¿nfO{ b'O{ kª\lStdf cfd'g] ;fdg] /fvL Og:6]k lslsªsf] k|bz{g u/L b]vfpg'xf];\ .
To;kl5 ljb\ofyL{x¿nfO{ Ps kª\lStn] csf]{ kª\lStnfO{ Og:6]k lss u/L kf; ug]{ / 6«ofk ug]{
cEof; u/fpg'xf];\ .
-u_ k|To]s kf7sf] cGtdf %÷% ldg6sf] eP klg v]n v]nfpg'xf];\ . o;sf nflu ljb\ofnosf] v]Ng]
rf}/ x]/L # hgf of % hgflar klg v]nfpg ;lsG5 / uf]nkf]:6 gePdf ;–;fgf b'O{ cf]6f kf]:6
/fv]/ klg v]nfpg ;lsG5 . kf7sf] cGtdf lhp lr:ofpg] s;/t u/fpg ge'Ng'xf];\ .
d" N ofª\ s g
ljb\ofyL{x¿n] k|of]u u/]sf] l;k cjnf]sgsf cfwf/df d"Nofª\sg ug'x{ f];\ .

af:s] 6 ansf cfwf/e" t l;kx¿
af:s]6an v]n %÷% hgf v]nf8Lx¿lar cfotfsf/ sf]6d{ f v]lnG5 . b'j} PG8nfOglt/ Aofsaf]8{
/flvPsf] x'G5 h;df b'j} ;d"xn] cfk\mgf] ljkIfL ;d"xsf] Jofsaf]8d{ f l8«alnª, kfl;ª u/L ;l6ª ug]{
k|of; ub{5g\ . lglZrt ;doleq a9L :sf]/ ug]{ ;d"x ljhoL x'G5 . ;a} ljb\ofnodf af:s]6an
l;sfpg ;Sg] cj:yf gx'g klg ;Sg] ePsfn] To:tf ljb\ofnox¿df PG8an / 8han v]nfpg
;lsG5 . PG8an / 8handf af:s]6an;“u ldNg] l;kx¿ g} k|of]u x'g] ub{5 .
lj| m ofsnfk
-s_ ;j{ky| d lhp ttfpg] (warm up exercise) sfo{ u/fO;s]kl5 ljb\ofyL{x¿nfO{ lslsªdf
Og:6]k lslsª ug]{ tl/sf, OG;fO8 lslsª ug{] tl/sf / 6«oflkª ug]{ tl/sf;d]t k|bz{g u/L
b]vfOlbg'xf];\ .
-v_ To;kl5 ;a} ljb\ofyL{x¿nfO{ uf]nf] 3]/fdf /fvL klxnf Og:6]k lslsª / 6«oflkª cEof; ;“u}
ug{ nufpg'xf];\ . To;sf] cEof;kl5 Og;fO8 lslsª / 6«oflkªsf cEof; ;“u;“u} ug{
nufpg'xf];\ .
-u_ To;kl5 ljb\ofyL{x¿nfO{ nfOgdf /fvL Og:6]k, OG;fO8 / 6«oflkªsf] cEof; ug{ nufpg'xf];\ .
k|To]s kf7sf] cGTodf ljb\ofyL{nfO{ dgf]/~hgsf nflu 3]/fsf] lardf Ps hgfn] an vf]:g]
e"ldsf /fvL ;xof]uLnfO{ kf; u/L v]Ng] / % hgfsf] km'6an -lsk/ g/fv]/_ v]n v]nfpg'xf];\ .
r] : 6 kf;, l8« a lnª
-s_ lhp ttfpg] s;/tkZrft\ ljb\ofyL{x¿nfO{ cw{ 3]/fdf /fvL r]:6 kf;sf] k|bz{g u/L b]vfpg'xf];\ .
To;kl5 pgLx¿nfO{ kfn}kfnf] cEof; ug{ nufpg'xf];\ . r]:6kf;sf] k|f/lDes cEof;kl5
ansf] ;ª\Vofsf cfwf/df hf]8Ldf jf ;d"xdf klg cEof; u/fpg'xf];\ .
-v_ ljb\ofyL{x¿nfO{ uf]nf] 3]/fdf /fvL af:s]6an s;/L l8«alnª ul/G5 egL k|bz{g u/L b]vfpg'xf];\ .
;a}nfO{ cfk\mg} 7fpFdf b]vfpg'xf];\ . To;kl5 ;a}nfO{ cfk\mg} 7fpFdf pleP/ kf“r kf“r k6s
l8«alnª ug{ nufpg'xf];\ . l8«alnªsf] cln cln cEof; ul/;s]kl5 ;a}nfO{ kfn}kfnf]
l8«alnª ub}{ 3]/f 3'Dg nufpg'xf];\ . of] cEof; kª\lSt jf tfFtLdf /fv]/ klg u/fpg ;lsG5 .

-u_ ljb\ofyL{x¿nfO{ hf]8L hf]8Ldf /fVg'xf];\ / kfn}kfnf] an k\mofFSg] tyf ;dfTg] cEof; u/fpg'xf];\ .
of] cEof; kfn}kfnf] ;a}nfO{ u/fpg'xf];\ .
-3_ ;j{ky| d lhp ttfpg] s;/t (warm up exercise) u/fO;s]kl5 ;a} ljb\ofyL{nfO{ r]:6kf; /
l8alnª ug]{ tl/sf k|bz{g u/L b]vfOlbg'xf];\ .
-ª__ ;j} ljb\ofyL{nfO{ 3]/fdf /fvL r]:6 kf;sf] cEof; u/fpg'xf];\ . 3]/fdf cEof; u/fp“bf lzIfsn]
lardf a;]/ ;a}nfO{ kfn}kfnf] an kf; ug]{ / 3]/fdf a;]sf ljb\ofyL{x¿n] r]:6kf; u/L
lzIfsnfO{ an kf; u5{ . 3]/fdf cEof; ul/;s]kl5 r]:6kf;sf] cEof; ljb\ofyL{x¿ cfkm“n } fO{
kª\lStsf] tf“tLdf kf; ug{ nufO{ cEof; u/fpg'xf];\ .
-r_ To;kl5 l8jlnªsf] cEof; ;'?df kfn}kfnf] ug'k{ 5{ . To;kl5 tf“tL, bfof“, afof“, 3'dfp/f],
afª\uf]l6ª\uf], xf]rf], cUnf], ljleGg lsl;daf6 cEof; u/fpg'xf];\ .
-5_ r]:6kf; / l8alnª l;k k|of]u u/L PG8an v]n v]nfpg'xf];\ .
PG8an v]Ng] tl/sf
PG8an b'O{ ;d"xlar an kf; u/]/ v]lng] v]n xf] . o;df Ps ;d"xdf & b]lv ( hgf v]nf8L
x'G5g\ . v]nf8Lx¿dWo] ltg hgf ljkIfLsf] uf]n Pl/ofdf a:5g\ . v]nsf] ;'? hDkanaf6
x'G5 . hDkankl5 h;sf] xftdf an k5{ p;n] l8«alnª u/]/,] ;fyLnfO{ kf; ug]{ u/L an
cufl8 nU5 / ljkIfLsf] sf]6s { f] uf]n Pl/ofdf a;]sf ;fyLnfO{ an kf; u5{ . ljkIfL v]nf8Ln]
uf]n /Iff ug{] / an vf];/] cfkm"n] klg annfO{ cufl8 nu]/ uf]n Pl/ofsf ;fyLnfO{ kf; ug]{
k|of; u5{ . uf]n Pl/ofsf] cfk\mgf] ;fyLnfO{ an kf; ug{ ;s]df Ps cª\s k|fKt x'G5 . an
:sf]/ ePkl5 ljkIfL ;d"xn] an aflx/af6 kf; u/L k'gM ;~rfngdf Nofpg] ub{5 . lglZrt
;do -# ldg]6 jf % ldg]6_ leq h'g ;d"xn] a9L cª\s k|fKt u5{ To;}sf] lht x'G5 .

8han v] N g] tl/sf
8han b'O{ ;d"xlar ann] xfg]/ / 5n]/ v]Ng] v]n xf] . Ps ;d"xdf & b]lv ( hgf v]nf8Lx¿
x'G5g\ . of] ljleGg cfsf/sf] v]n d}bfgdf v]Ng ;lsG5 . oxf“ 3]/fdf v]lng] 8hanaf/] rrf{
ug]{ 5f}F . v]nf8L ;ª\Vofsf cfwf/df Pp6f 3]/f lvRg'k5{ . b'O{ ;d"xdWo] ann] xfGg] ;d"x
3]/f aflx/ an lnP/ a:5 eg] 5Ng] ;d"x 3]/fleq a:5 . v]n ;'?sf] ;ª\st] df aflx/ a:g]
v]nf8Lx¿n] cfk;df kf; u/]/ 3]/f leqsf] v]nf8LnfO{ ann] lxsf{pg] u5{ . ann] s;}nfO{
nfUof] eg] Ps cª\s k|fKt x'G5 / k'gM v]n ;'? x'G5 . kfFr ldg]6kl5 3]/f aflx/ a:g] leq
hfG5g\ / leq a;]sf ann] xfGg] ;d"xsf ¿kdf 3]/f aflx/ a:5g\ . kf“r kf“r ldg]6sf] v]ndf
h'g ;d"xn] a9L cª\s k|fKt u5{ p;}sf] lht x'G5 .
8han v]Ngsf nflu ;dfTg] / km\ofSg] l;ksf] cEof; u/fp“bf b'O{ ;d"x d'vd'v u/L kª\ltdf
pleg'k5{ . ;'?df 5]pdf a:g]n] cufl8sf] 5]psfnfO{ an k\mof“s/] cfkm" k5fl8af6 kª\lStsf]
csf]{ 5]pdf uO{ a:5 . csf]{ ;d"xsfn] cufl8sf] ;d"xsf] bf];f| ] ;fyLnfO{ km\of“sL cfkm" klg
kª\lStsf] csf]{ 5]pdf a:5 . o;/L an ;dfTg] / k\mofSg] cEof; u/fpg'xf];\ .
-h_ an k\mof“Sg] tyf ;dfTg] l;k l;ls;s]kl5 ljb\ofyL{nfO{ /dfOnf]sf nflu 8han klg v]nfpg'xf];\ .
%= d" N ofª\ s g
ljb\ofyL{x¿sf] ;lj|mo ;xeflutf / l;k k|bz{gsf cfwf/df d"Nofª\sg ug'x{ f];\ .
sa8\8L÷skbL{ (Kabaddi)
sa8\8L ;ft ;ft hgfsf] ;d"xlar sf]6d{ f v]lng] v]n xf] . o; v]ndf k|of]u x'g] k|dv ' l;k
/]l8ª / 6«oflkª xf] . b'j} ;d"xn] kfn}kfnf] /]l8ª u/L ljkIfLnfO{ 5f]P/ cfp6 ug]{ k|of; u5{ . /]8/n]
ljkIfLnfO{ pgLx¿sf] sf]6d{ f uP/ 5'g ;Sof] eg] hlt hgfnfO{ 5f]Psf] xf] Tolt g} cª\s kfpF5 .
/]8 ubf{ sa8\8L=== sa8\8L egL Ps} ;f;df Ps SofG6 ug{k' 5{ . /]8/nfO{ PlG6/]8/n] ;dft]/ /fV5
jf SofG6 6'65 \ eg] /]8/ cfp6 x'G5 / PG6L /]8/n] Ps cª\s k|fKt u5{ . lglZrt ;doleq h'g
;d"xn] a9L cª\s k|fKt u5{ pxL ;d"xsf] lht x'G5 .
lzIf0f l;sfO lj| m ofsnfk
-s_ lhp ttfpg] s;/tkl5 ljb\ofyL{x¿nfO{ tf“tLdf /fVg'xf];\ . tf“tLsf] cufl8 s]xL b'/Ldf bfofF
afofF rf/ rf/ cf]6f d]rx¿ /fVg'xf];\ . To;kl5 Ps d]raf6 csf]{ d]r;Dd sa8\8L sa8\8L
s/fO{ /]l8ª ug]{ tl/sf k|bz{g ug'x{ f];\ / ljb\ofyL{x¿nfO{ klg ;f]xLcg';f/ cEof; u/fpg'xf];\ .
-v_ ljb\ofyL{x¿nfO{ hf]8L hf]8Ldf /fVg'xf];\ / 6«oflkª ubf{ s;/L kfOnf rflnG5 egL k|bz{g
ug'{xf];\ . ljb\ofyL{x¿nfO{ xft ;dfpg nufO{ b'O{ kfOnf cufl8 / b'O{ kfOnf k5fl8
u/L cEof; u/fpg'xf];\ .
-u_ ljb\ofyL{x¿nfO{ sa8\8L v]nsf] k|bz{g cEof; sf]6d{ f u/fpg'xf];\ .
kf7sf] cGtdf ljb\ofyLx¿nfO{ sAa8\8L v]n v]nfpg'xf];\ . v]n v]nfp“bf lgDg lnlvt lgodx¿
ckgfpg'k5{ M
-s_ 6;åf/f /]8 ug]{ jf sf]6{ 5fGg] cj;/ 5fGg lbg'k5{ .
-v_ /]8/n] Ps} ;f;df æsa8\8L sa8\8LÆ s/fpg'nfO{ SofG6 (cant) elgG5 / /]8 ubf{ SofG6
6'6fpg' x'“b}g .
-u_ /]8/n] /]8 ubf{ aNs nfOg gf3]/ jf PlG6/]8/nfO{ 5f]P/ kms{gk' 5{ .
-3_ /]8/n] SofG6 g6'6fOsg hlt hgf PlG6/]8/nfO{ 5f]P/ cfpg ;S5 Tolt g} aflx/ hfg'k5{ / hlt
hgf aflx/ UfPsf] xf] Tolt g} cª\s kfp“5 .
-ª_ /]8/ / PlG6/]8/sf] le8Gt ;'? eO;s]kl5 nAaL klg sf]6l{ eq g} ulgG5 .
-r_ PlG6/]8/n] /]8/nfO{ ;dfTg ;s]] jf /]8/sf] sfG6 6'6o\ f] jf /]8/ sf]6{ aflx/ uPdf /]8/ aflx/
hfg'k5{ / PlG6/]8/n] ! cª\s k|fKt u5{ .
-5_ ljkIfsf] v]nf8L aflx/ ePsf] a]nfdf hlt hgf aflx/ uPsf] xf] cfk\mg} ;fyLx¿ klg aflx/ 5g\
eg] Tolts} ;Vofdf sf]6l{ eq cfO{ v]N5g\ t/ hf]8Ldf ;ª\of &÷& hgf dfq x'G5g\ / sf]6d{ f Tof]
;ª\VofeGbf a9L v]nf8L x'g' x'“b}g .
-h_ ;do !% ld ± % ± !% ldg]6sf] v]nfOg] eP tfklg ;a}nfO{ kfnf] lbg] lsl;dn] dWofGt/ gu/L
%÷% ldg]6sf] dfq v]nfpg'k5{ .
d" N ofª\ s g
ljb\ofyL{x¿nfO{ sa8\8L v]n v]nfpg'xf];\ / ;xeflutfsf cfwf/df d"Nofª\sg ug'x{ f];\ .

Vff] – vf] v] n
vf] vf] b'O{ ;d"xlar nv]6g\ ,] 5'g] / efUg] u/L v]lng] v]n xf] . o;df Ps ;d"x nv]6g\ ] / csf]{
;d"x efUg] x'G5 . nv]6\g] ;d"xnfO{ r];/ elgG5 eg] efUg] ;d"xnfO{ /g/ elgG5 . nv]6\g]
;d"x Pskl5 csf]{ ljk/Lt lbzflt/ kms]/{ 6'jm| S' s a:5g\ / Ps hgf PlS6e r];/ p7]/ a;]sf]
x'G5 . /g/x¿dWo] ltg ltg hgfsf] ;d"xdf v]n If]qleq cfp“5g\ . v]n ;'?sf] ;ª\s]tdf
PlS6e r];/n] nv]6g\ yfN5 / /g/nfO{ 5'g] k|of; u5{ . oxL j|mddf /g/x¿ 3]/fleq aflx/
hfg ;Sg] t/ r];/ hfg g;Sg] ePsfn] leqsf] r];/n] aflx/ x]/L a;]sfnfO{ vf] lbO{ PlS6e
agfpg] / aflx/ nv]6g\ ] PlS6e r];/n] leq x]/L a;]sf r];/nfO{ vf] lbP/ PlS6e agfpg]
ul/G5 . Ps ;d"xsf] r]l;ªkl5 csf]{ ;d"xn] r]l;ª u5{ . lglZrt ;doleq h'g ;d"xn] a9L
cª\s k|fKt u5{ pxL ;d"xsf] lht x'G5 .
-s_ lhp ttfpg] s;/tkl5 ljb\ofyL{x¿nfO{ ævf] lbg]Æ cEof;sf nflu ;'?df lzIfsn] k|bz{g u/L
b]vfpg'xf];\ . To;kl5 ljb\ofyL{x¿nfO{ b'O{ ;d"xdf ljefhg u/L Ps ;d"xnfO{ s]xL ld6/sf]
km/sdf Pskl5 csf]{ ljk/Lt lbzflt/ kmsf{O 6'sS'| s a:g nufpg'xf];\ / csf]{ ;d"xnfO{ tf“tLdf
a:g nufpg'xf];\ . cEof; ;'? ug]{ ;ª\st] kl5 tf“tLdf plePsf klxnf]n] glhs} a;]sfnfO{ vf]
lbg nufO{ p;nfO{ To; 7fp“df a:g nufpg'xf];\ . vf] kfpg]nfO{ h'?Ss p7\g nufO{ bf];f+| n] fO{
vf] lbg nufpg'xf];\ . o;/L j|mdzM vf] lbg hfG5 / clGtd a;]sfn] ;f] kfPkl5 bf}8/] cfO{
tf“tLsf] k5fl8 a:g'k5{ .
-v_ nv]6g\ ] / vf] lbg] cEof; u/fO;s]kl5 ljb\ofyL{x¿nfO{ 3]/fdf vf] lng] cEof; u/fpg'xf];\ .
o;sf nflu ljb\ofyL{x¿nfO{ ( b]lv !!÷!! hgfsf] ;d"xdf /fVg'xf];\ . k|To]s ;d"xnfO{
cfcfkmgf] 3]/fdf Pskl5 csf]{ ljk/Lt lbzflt/ kmsL{ 6'jm| S' s a:g nufpg'xf];\ / k|To]s ;d"xdf
Ps hgfnfO{ pleg nufpg'xf];\ . cEof; ;'? ug]{ ;ª\st] plePsf] ljb\ofyL{n] glhs a;]sfnfO{
vf] lbg nufO{ To; 7fp“df a:g nufpg'xf];\ . vf] kfpg] ljb\ofyL{nfO{ h'?Ss p7\g nufO{ b'O{ hgf
;fyL 5f]8/] t];f| n
] fO{ vf] lbg] cEof; u/fp“b} hfg'xf];\ .
-u_ kf7sf] cGtdf ljb\ofyL{x¿nfO{ /dfOnf]sf nflu 3]/fdf vf] vf] v]nfpg] jf cfjZostfcg';f/ vf]
vf] d}bfg agfP/ v]nfpg'xf];\ .
d" N ofª\ s g
ljb\ofyL{x¿sf] l;ksf] cjnf]sg ug'{xf];\ / cfjZos k[i7kf]if0f (feedback) lbg'xf];\ .
ljb\ofyL{x¿sf] ;xeflutfdf hf]8 lbg'xf];\ .

PsfO M ^ PYn]l6S; (Athletics)
cg'dflgt 3G6L M *
!= kl/ro
lx“8g\ ] , bf}8g\ ,] pk|mg] / k\mof“Sg] lj|mofsnfksf] ;+oS' t ¿knfO{ PYn]l6S; elgG5 . nfdf, demf}nf tyf
5f]6f bf}8x¿, ;6k6, Hofelng, nªhDk, xfOhDk, l6«knhDk cflb v]nx¿ PYn]l6S;cGtu{t
kb{5g\ . oL v]nx¿df k|foM JolStut k|lt:kwf{ ug'k{ g]{ x'G5 . gof“ sLlt{dfgx¿ sfod ug{ v]nf8Lx¿
k|of;/t eO/x]sf x'G5g\ .
@= pb\b]Zo
-s_ 5f]6f] bf}8 lgodk"j{s bf}8g
-v_ nªhDk (long jump) lgodk"j{s v]Ng
-u_ ;fwf/0f l/n] bf}8 lgodk"j{s bf}8\g
-3_ ;fwf/0f s;/t ug{
#= z}lIfs ;fdu|L
r'gf, d]hl/ª 6]k, d}bfg, emG8f, anx¿, :6kjfr, l;6L, :6fl6ª .
5f]6f] bf}8
-s_ lzIfsn] 5f]6f] bf}8 l;sfpg'cl3 To;;“u ;DalGwt s]xL s;/tx¿ (warm up exercise)
u/fpg'xf];\ .
-v_ s;/tkZrft ;'?df ljb\ofyL{x¿nfO{ l;wf pleg nufpg'xf];\ . z/L/sf] jhgnfO{ wfg]/ z/L/nfO{
cufl8 9Nsfpg'xf];\ / 9Ng vf]Hbf v'66\ f rfn]/ bf}8g\ x' f];\ .
-u_ ;'?sf] bf}8 cf1fg';f/ ug'x{ f];\ . cg of]/ dfs{sf] cfb]zdf cufl8sf] v'66\ f, To;kl5 b'O{ cf]6f
xftx¿ / k5fl8sf] v'66\ f la:tf/} tof/L cj:yfdf /fVg'xf];\ . æ;]6Æ sf] cfb]z kfPkl5 xft
v'66\ fn] ToxL 7fp“df 6]sL k'77\ fnfO{ s'deGbf dfly p7fpg'xf];\ . o;f] ubf{ z/L/sf] jhg
cufl8sf b'O{ cf]6f xftdf kb{5 .

æuf]Æ sf] cfb]zdf xft e'Oa“ f6 prfn]/ gp7Lsg v'66\ f rfn]/ bu'gk'{ b{5 . bf}8g] cEof; !)÷!)
ld6/ u/L #÷$ k6s;Dd u/fpg'kb5{ . æuf]Æ sf] cfb]zdf :6fl6{ª Ans k|of]u ubf{ /fd|f] x'G5 .
nªhDk (Long Jump)
-s_ nªhDk u/fpg'eGbf klxn] ljleGg lhp ttfpg] s;/t u/fO{ cGo s;/tx¿sf] cEof;
u/fpg'xf];\ .
-v_ ljb\ofyL{x¿nfO{ s]xL kfOnfx¿ bf}8/] cfpg nufO{ pk|mg nufpg'xf];\ / NoflG8ª ubf{ xft v'66\ f
cufl8 nUg lgb]{zg lbg'xf];\ .
-u_ ljb\ofyL{x¿nfO{ s]xL kfOnfx¿ bf}8/] cfpg nufO{ pk|mg nufpg'xf];\ / NoflG8ª ubf{ xft
v'6\6f cufl8 nUg lgb]{zg lbg'xf];\ .
-3_ nfdf] pk|mg] cEof; u/fpgsf nflu ;'?df 6]sckm ug]{ / af“Wg] 8f]/L lrGg sl/a @ ld6/ hltsf]
km/sdf /fVg] / ljb\ofyL{nfO{ nªhDk ubf{ 8f]/L gf£g nufpg'xf];\ .
-ª_ 6]sckm u/]/ w]/} pkmg ;Sg] agfpg 6]sckm ug]{ 7fp“ sl/a #) ;]ld hlt p7]sf] ePdf nªhDk
ug{ ;lhnf] x'G5 .
-r_ lzIfsn] nªhDksf ;a} l;kx¿ cEof; u/fO;s]kl5 ljb\ofyL{x¿nfO{ nªhDksf] k|ltof]lutf
u/fpg'xf];\ .
an y|f] (Ball Throw)
-s_ ;j{ky| d lhp ttfpg] s;/tx¿ (warm up exercise) u/fO{ To;kl5 cGo k\mof“Sg] lj|mofsnfksf
s;/tx¿ u/fpg'xf];\ .
-v_ s;/tx¿ u/fO;s]kl5 ljb\ofyL{x¿nfO{ b'O{ tf“tLdf d'vfd'v u/L /fVg'xf];\ . tf“tLsf] klxnf]
ljb\ofyL{n] cufl8sf] klxnf] ljb\ofyL{nfO{ an kf; u/]/ cfkm" bf}8/] uO{ cufl8sf] tf“tLsf] k5fl8
a:g hfG5 . To:t} tl/sfn] an km\of“Sg] / ;dfTg] cEof; u/fpg'xf];\ .
-u_ Pp6f uf]nf] 3]/f agfpg] / ljb\ofyL{x¿nfO{ Ps xftn] kfn}kfnf] 6f9f kmfNg nufO{ k|lt:kwf{
u/fpg'xf];\ .
l/n] v]n
-s_ ;j{ky| d ljb\ofyL{x¿nfO{ lhp ttfpg] s;/tx¿ u/fpg'xf];\ . To;kl5 l/n] v]n;“u ;DalGwt
ljleGg s;/tx¿, h:t} M Ps v'66\ fn] xk ug],{ k5fl8af6 bf}8g] ;fyLnfO{ af]Sg] cflb cEof;
u/fpg'xf];\ .

-v_ lhp ttfpg] s;/tkl5 ljb\ofyL{x¿nfO{ ;d"x ;d"xdf /fvL ljleGg lsl;dsf l/n] v]nx¿
cEof; u/fpg'xf];\ .
-u_ l/n] v]nsf] cEof;kl5 ljb\ofyL{nfO{ k|lt:kwf{sf nflu l/n] v]n v]nfpg'xf];\ . k|lt:kwf{
u/fp“bf aGb v]n, pk|m, 8h bf}8, ljleGg l:yltaf6 bf}8 ;'? ug]{ bfo/f;“u ;DalGwt sfo{
u/fpg'xf];\ .
%= d" N ofª\ s g
ljb\ofyL{x¿n] u/]sf ljleGg bf}8 / v]n cjnf]sg u/L d"Nofª\sg ug'x{ f];\ . cfjZos k[i7kf]if0f klg
lbg'xf];\ . ljb\ofyL{x¿sf] ;xeflutfdf hf]8 lbg'xf];\ .

k|of]ufTds lj|mofsnfk
-kl/of]hgf sfo{sf nfu gd'gf zLif{sx¿_
!= dfgj z/L/
3/sf kl/jf/sf ;b:ox¿n] cfFvf, gfs, sfg, 5fnf, bfFtsf af/]df s;/L x]/ljrf/ u/],
u/]sf] b]Vof} ls b]vg] f} h:tf k|Zg ;f]wL pgLx¿n] u/]sf] jf gu/]sf] af/] l6kf]6 ug'x{ f];\ .
@= JolStut :jf:Yo
sIffdf k9]sf] / 3/df ltdL tyf ltd|f] kl/jf/n] u/]sf]df s] km/s 5 jf p:t} 5 < s] kfof} .
o;af/] k|ltj]bg agfpm .
#= /f]u
ltd|f] ;d'bfosf dflg;nfO{ jf kl/jf/sf ;b:onfO{ ;f]w/] ;g]{ /f]u / g;g]{ /f]uaf6 s;/L
aRg ;lsG5 . o; ljifodf 5f]6f] k|ltj]bg tof/ kf/ .
$= lszf]/fj:yf
lszf]/fj:yf ePkl5 ltdLdf cfPsf kl/jt{gx¿sf] ;"rL agfpm . xfdLn] k|hgg cª\ux¿sf]
lsg ;/;kmfO ug'k{ 5{ l6kf]6 u/ .
%= db\okfg, nfu' kbfy{ / w"dkfg
;d'bfo jf kl/jf/sf ;b:ox¿;Fu ;f]w/] db\okfg, nfu' kbfy{ / w"dkfgaf6 aRg] pkfox¿
;ª\sng u/]/ sIffdf k|:t't u/ .
^= jftfj0fLo :jf:Yo
3/ jf ;d'bfo jl/kl/ jftfj/0fLo :jf:Yo ;'wfg{ tyf /fd|f] agfpg dflg;x¿n] s] s] sfd
u/]sf b]Vof} . o; ljifodf 5f]6f] k|ltj]bg agfpm .

&= ;'/Iff / k|fylds pkrf/
3/df sfd ubf{, af6f]df lx“8b\ f, v]Nbf ltdLn] s] s] s'/fx¿df Wofg lbg'k5{ < ;f] af/]df
5f]6f] l/kf]6{ tof/ kf/ .
*= kf]if0f
cfk\mgf] 3/df vfOg] vfg]s/' fx¿sf] a'b“ fut ¿kdf l6kf]6 tof/ u/L :yfgLo :t/df ;Gt'lnt
ef]hg s;/L tof/ ul/G5 . o; ljifodf k|ltj]bg tof/ u/ .
yk hfgsf/L
/f]usf gfd ;g]{ dfWod aRg] pkfo
uf]nf] h'sf, cfp“, emf8fkvfnf, kmf]xf]/ afgL Jojxf/ ;kmf ;'£3/df Wofg lbg]
sdnlkTt, 6fOkmfO8, n'tf] cfk;L ;Dks{ 6f9f /xg] / p;sf
sk8fx¿ k|of]u gug]{
PrcfOeL P8\; of}g ;Dks{ / /ut lnFbflbFbf ;'/lIft of}g Jojxf/ ug]{
tyf /ut lnFbf lbFbf h“rfP/
dfq ug]{
cfFvf kfSg], ?3fvf]sL xfjf / /f]uL glhs /xFbf /f]uLsf] glhs ga:g]
/]lah ;ª\jm| ldt hgfj/n] 6f]Sbf hgfj/nfO{ /]lah ;'O{
nufpg] . logLx¿nfO{
glh:Sofpg]

Cdc2070bs TG Health 6

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Cdc2070bs TG Health 6

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�श�क �नद� �शका

स्वास्थ्य तथा शार��रक �श

k|yd ;+:s/0f M lj= ;+= @)&)

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 1

2 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 3

4 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 5

6 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 7

8 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 9

10 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

12 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 13

14 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

16 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 17

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 19

20 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 21

22 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 23

! = kl/ro cg'dflgt 3G6L M ^

24 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 25

26 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 27

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 29

30 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 31

lj| m ofsnfk @ M sDd/, 5ftL / 9f8sf] s;/t

lj|mofsnfk # M hf]8Ldf xft sfFwdf /fvL lgx'l/g] s;/t

32 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 33

34 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 35

36 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 37

kL=6L= g+=@= xft / uf]8fsf] Jofofd

;' ? sf] cj:yf s;/t ubf{ z/L/sf] cj:yf clGtdsf] cj:yf

38 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

kL=6L= g+= $= 5ftLsf] Jofofd

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 39

kL=6L= g+= ^= 9f8sf] Jofofd

40 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

lk=6L= g+= *= s'd / 3f“6Lsf] Jofofd

;' ? sf] cj:yf s;/t ubf{ z/L/sf] cj:yf clGtdsf] cj:yf

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 41

kL=6L= g+= !)= z/L/nfO{ 3'dfpg] Jofofd

;' ? sf] cj:yf s;/t ubf{ z/L/sf] cj:yf clGtdsf] cj:yf

42 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

;' ? sf] cj:yf s;/t ubf{ z/L/sf] cj:yf clGtdsf] cj:yf

kL=6L= g+= !@= s'n 8fpg ug]{ Jofofd g+= -s_

;' ? sf] cj:yf s;/t ubf{ z/L/sf] cj:yf clGtdsf] cj:yf

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 43

;' ? sf] cj:yf s;/t ubf{ z/L/sf] cj:yf clGtdsf] cj:yf

44 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^

-s_ kb\ d f;g

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 45

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 47

lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^ 49

50 lzIfs lgb]l{ zsf, :jf:Yo tyf zf/L/s lzIff, sIff ^