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Take the measurement while the participant stands with head,shoulders, buttocks, and heels
touching the flat surface (wall).
6.Accurately record the height to the nearest 0.1 centimeter.
Measuring Weight Accurately
1.Use a digital scale. Avoid using bathroom scales that are spring- loaded.
2.Place the scale on firm flooring (such as tile or wood) rather than carpet.
3.Have the participant remove shoes and heavy clothing, such as sweaters.
4.Have the participant stand with both feet in the center of the scale.
5.Record the weight to the nearest decimal fraction
Scoring: Height recorded in cm and mm.
Weight will be recorded in kilogram (kg) and grams .
Computing Formula of BMI:
1. Bhujangasana
Procedure :
To perform Bhujangasana, following steps should be followed:
1. Lie on the ground on your stomach with forehead touching
the floor; legs together, hands by the side of thighs.
2. Fold the arms at elbows and place the palms by the side of
the shoulders, with tips of the fingers not at shoulder line.
3. Inhaling, slowly raise the head first, then neck and after that
shoulders. Shoulders should be shrugged backwards.
4. Raise the trunk up to the navel region. Raise the chin as high as Possible.
5. Maintain this position for 5 -10 seconds or as long as comfortable.
6. Come back, to initial position slowly.
Benefits :
1. It helps to make spinal column flexible.
2. It solves digestive problems.
3. It improves the function of internal organs especially the pancreas, liver and kidneys.
4. It helps to reduce weight.
Contraindications :
1. Avoid during pregnancy.
2.Those suffering from hernia, and back pain should not perform it.
3. people with peptic ulcer, and acute abdominal pain should avoid practicing this asana..
2. Shalabhasana
Procedure :
To perform Shalabhasana the following steps should be performed:
1. Lie flat on the stomach, Place both palms under the thighs.
2.Chin slightly forward and on the floor.
3.Inhaling and pressing the palms on the ground, raise both the legs
upward as high as possible.
5. Maintain the position with normal breathing for few seconds.
6. Come back, to initial position slowly.
Benefits :
1.It strengthens the lower back and pelvic organs.
2.It gives relief in the conditions of mild sciatica, backache.
3. It helps to reduce excessive fat formed around the knees, the thighs, the waist and the abdomen.
8. It cures cervical pain and spine ailments.
Contraindications :
1. Avoid during head ache.
2.Avoid during serious back injury.
2.3 Asthma: Procedure, Benefits & Contraindications for Tadasana, Urdhwahastottansana,
UttanMandukasana, Bhujangasana, Dhanurasana, Ushtrasana, Vakrasana, Kapalbhati,
Gomukhasana Matsyaasana, Anuloma-Viloma. •
Asthma is a chronic disease involving the airways in the lungs. In asthma, the airways become inflamed,
Narrow, swell and produce extra mucus makes it difficult for air to move in and out of the lungs,
causing symptoms such as coughing, wheezing, shortness of breath and/or chest tightness.
Causes: Exposure to various irritants and substances that trigger allergies and triggers signs and
symptoms of asthma.
1.Airborne substances, such as pollen, dust mites, mold spores, smoke etc,
2. Respiratory infections, such as the common cold because of cold air.
3. Certain medications, including beta blockers, aspirin etc,
4. Sulfites and preservatives added to some types of foods and beverages,
1.Urdhwahastottansana,
Urdha means upward, In this posture, the arms are stretched upwards, so that is
why it is called Hastottanasana.
Procedure :
1. Stand erect on the ground with both feet together.
2. Inhale slowly and raise both arms over the head.
3. With palms facing up, interlock your fingers.
4. Exhale and bend from the waist towards the right side.
5. Maintain this position comfortably for 5-10 seconds.
6. Come back, to initial position and repeat the same procedure on the
other side.
Benefits :
1.It relaxes the whole body.
2. It relieves the muscle pain in neck, shoulders and arms.
3. It helps in increasing the height of growing children.
4.It increases the flexibility of spine.
Contraindications :
1. During hernia, abdominal inflammation, this asana should be avoided.
2.In case of neck or shoulder injuries this asana should be avoided.
2. VAKRASANA (TWISTED POSE)
Procedure :
1. Sit on the carpet, stretch the legs straight.
2. Fold the right leg at knee and touch right leg’s heel to the left
leg’s knee, keeping right foot at the floor itself.
3. Take the right hand to back of the waist twisting your trunk,
spread in palms and place it on the carpet.
4. Bring the left hand close to right knee and hold the right leg’s ankle with the left hand.
5. Twist the head and shoulder to right side and look straight to the right shoulder’s side (i.e back side).
6. Stay in the pose for 5-10 seconds breathing normally.
7.Come back, to initial position slowly and repeat the same on left side.
Benefits :
1. It helps to reduce belly fat.
2. It improves the function of both spinal cord and nervous system.
3. Waist and back pain are reduced.
7. It strengthens kidney.
Contraindications :
1. Avoid if suffering from, hernia, back pain.
2. Those who suffer from ulcer and enlargement of liver should not practice it
2.4 Hypertension:
Blood pressure is the force exerted by the blood against the walls of arteries. The pressure exerted
during contraction of the heart is called systolic pressure. The pressure exerted during relaxation of
the
heart is called diastolic pressure. A reading of 120/80 is normal blood pressure.140/90 or higher is high
blood pressure.
When the blood pressure becomes abnormally high it is called hypertension. It can cause serious
problems such as stroke, heart failure, heart attack and kidney failure.
Causes of hypertension: High blood pressure has many causes:
1.Age : The risk of high blood pressure increases as you age.
2. Family history: High blood pressure tends to run in families.
3. Being overweight or obese: The more you weigh the more blood pressure you have.
4. Not being physically active: Lack of physical activity also increases the risk of hypertension.
5. Too much salt (sodium) in your diet: Too much sodium in your diet can cause increases in B.P.
6. Stress: High levels of stress can lead to increase in blood pressure.
Various yogic asanas can be performed to reduce the hypertension and achieve a healthy body .The
major asanas to control hypertension are: Tadasana, Katichakransan, Uttanpadasana, Ardha Halasana,
Sarala Matyasana, Gomukhasana, UttanMandukasana, Vakrasana, Bhujangasana, Makarasana, Shavasana,
Nadishodhanapranayam, Sitlipranayam.
1.UTTANPADASANA: is made up of three words Uttana which means upwards; pada which means legs
and 'asana' mans posture or pose. The name of this asana is called so as the legs are raised in dorsal
position.
Procedure:
1.Lie down straight on your back and place your hands on the
side and feet together.
2. Place your hands close to your thighs. Now breathe in and
raise your upper torso and legs in the upward direction and
do not bend your knees.
4.Rest all your body weight on your back muscles
5. Return to the starting position with deep exhalation
6.Maintain in this pose for a minimum of 1-2 minutes and repeat this asana for 3-4 times
Benefits:
1. Strengthens and adds flexibility to back muscles and
2 Cures cervical spondylitis and spinal cord ailments
3. Balances Manipura chakra.
4. Improves functioning of internal organs.
5. Relieves depression
Contradictions
1.People with acute back pain or slip disc should avoid this pose .
2. A person with severe sciatica should not do this asana
3. Woman with major problems with menstruation or with a prolapsed uterus should avoid this asana.
4 Women in their pregnancy should avoid this posture.
2.ARDHA HALASANA
Ardha Halasana is the combination of three words 'ardha' which means "half; hala' which means
"plough
And asana which means 'pose or posture. Here, the body resembles the shape of a plough while the
body
Is in final position of this asana
Procedure
1. Lie on the back r keeping arms aside and legs together.
2 Firstly, lift the legs straight upto 900
3. Place your hand near your buttocks.
4 The legs should be kept straight for 10-15 seconds.
5. Slowly, bring the legs back on the floor Repeat this asana for
3-4 times
BENEFITs
1. It benefits the thyroid gland.
2.It helps in stretching the spine and back muscles
3.It helps in strengthening the back and leg muscles,
Contradictions
1.People with acute back pain or slip disc should avoid this pose .
2. A person with severe sciatica should not do this asana
3 Women in their pregnancy should avoid this posture.
Contraindications
Practical-3: Volleyball . Labelled diagram of field & equipment HISTORY ,Rules, Terminologies & Skills .
VOLLEY BALL HISTORY :Volleyball is a game of recent origin.It was invented by William Morgan of USA in
1895.In order to provide some recreation and exercise for men who could not play very strenuous games,
Morgan tried this type of game by providing a net at a certain height and using an inflated bladder of basket
ball.He divided a group into two teams and asked them to toss the bladder over the net.In this way,a new
game which was named ‘MINTONNETTE’came into existence.Later,it was named volleyball because the ball
was volleyed from one side to another.
YMCA and American soldiers helped in spreading this game.Canada was the first country outside USA which
introduced the volleyball in 1905.