BUXI JAGABANDHU ENGLISH

MEDIUM SCHOOL-II,
SATYABHAMAPUR
AISSCE EXAMINATION 2023-24
Practical Project for
Physical Education (048)

❖ Practical -1. Fitness Tests Administration.

(SAI Khelo India Test)

❖ Practical – 2. Procedure for Asanas,

Benefits & Contraindication for any two
Asanas for each Lifestyle Disease

❖ Practical – 3. Anyone IOA Recognised

Sports/Game of Choice. Labelled Diagram
of Filed & Equipment. Also Mention its
Rules, Terminologies & Skills.
 PRACTICAL-1

FITNESS TEST ADMINISTRATION

(SAI KHELO INDIA TEST)
Overview
Fitness defines the ability to perform physical activity, and encompasses a wide range of abilities. Each
activity and sports requires a specific set of skills, and so being fit for an activity or a sport does not
necessarily make you fit for another.

Fitness is generally divided into specific fitness categories or components, and each can be tested and
trained individually. The following pages will help you do the Fitness Test Administration in your school
more effectively using Khelo India Fitness Assessment App and viewing the School Dashboard on
School Interface.

BATTERY OF TESTS
AGE GROUP 5-8 YEARS | CLASS 1 to 3
At Primary class 1-3, children should acquire Fundamental Movement Skills (FMS) leaving the learning
of specific physical activities to later stages. FMS provide the building blocks for many physical
activities, such as playing games, dance, and sport. Locomotor, Manipulative & Body Management
abilities are key to success in most sports and physical activities. Abilities of children in class 1-3 which
need to be measured and tracked are

1. Body Composition (BMI)

2. Coordination (Plate Tapping)

3. Balance (Flamingo Balance)

Which are important for controlling the body in various situations.

AGE GROUP: 9-18+ YEARS | CLASS 4 to 12

For Class 4 to 12, it is important for students to have an overall physical fitness. The following
Components are to be considered in Physical Health and Fitness Profile:

1. Body Composition (BMI)

2. Strength

a. Abdominal (Partial Curl-up)

b. Muscular Endurance (Push Ups for Boys, Modified Push Ups for Girls)

3. Flexibility (Sit and Reach Test)

4. Cardiovascular Endurance (600 Meter Run/Walk)

5. Speed (50 mt. Dash)

Sports Authority of India | Khelo India Fitness Assessment v 2.0 | Page 1
Test Descriptions for Children
Body Mass Index

What does it measure: Body Composition refers primarily to the distribution of muscle and fat in the
body. Body size such as height, lengths and girths are also grouped under this component.

The test performed is Body Mass Index (BMI), which is calculated from body Weight (W) and
height(H). BMI = W / (H x H), where W = body weight in kilograms and H = height in meters. The
higher the score usually indicating higher levels of body fat.

Measuring Height Accurately Infrastructure/Equipment

Required:
Remove the participant’s shoes, bulky clothing, and hair
ornaments, and unbraid hair that interferes with the measurement. Flat, Clean surface, Weighing
Machine, Stadiometer/Measuring
Take the height measurement on flooring that is not carpeted and Tape pasted on a wall
against a flat surface such as a wall with no molding.
Scoring:
Have the participant stand with feet flat, together, and back against
the wall. Make sure legs are straight, arms are at sides, and Height recorded in cm and mm.
shoulders are level.
Weight will be recorded in
Make sure the participant is looking straight ahead and that the kilogram (kg) and grams (gms).
line of sight is parallel with the floor.
Record the weight to the nearest
Take the measurement while the participant stands with head, decimal fraction (for example,
shoulders, buttocks, and heels touching the flat surface (wall). (See 25.1 kilograms).
illustration.) Depending on the overall body shape of the
participant, all points may not touch the wall. Accurately record the height to the
nearest 0.1 centimeter.
Use a flat headpiece to form a right angle with the wall and lower
the headpiece until it firmly touches the crown of the head.

Make sure the measurer's eyes are at the same level as the
headpiece.

Lightly mark where the bottom of the headpiece meets the wall.
Then, use a metal tape to measure from the base on the floor to the
marked measurement on the wall to get the height measurement.

Accurately record the height to the nearest 0.1 centimeter.

Measuring Weight Accurately

Use a digital scale. Avoid using bathroom scales that are spring-
loaded. Place the scale on firm flooring (such as tile or wood)
rather than carpet.

Have the participant remove shoes and heavy clothing, such as

sweaters.

Have the participant stand with both feet in the center of the scale.

Record the weight to the nearest decimal fraction (for example,

25.1 kilograms).
Plate Tapping Test
What does it measure:
Tests speed and coordination of limb movement

How to Perform: Infrastructure/Equipment Required:

Table (adjustable height), 2 yellow discs (20cm
If possible, the table height should be adjusted so diameter), rectangle (30 x 20 cm), stopwatch
that the subject is standing comfortably in front of
the discs. The two yellow discs are placed with
their centers 60 cm apart on the table. The Scoring:
rectangle is placed equidistant between both discs. The time taken to complete 25 cycles is recorded

The non-preferred hand is placed on the rectangle.

The subject moves the preferred hand back and
forth between the discs over the hand in the middle
as quickly as possible.

This action is repeated for 25 full cycles (50 taps).

Administrative Suggestion:
Participants should be encouraged to stand in a balanced posture, feet apart to shoulder width. Results
are usually better if the participant can maintain constant pace during most of the run.
Flamingo Balance Test

What does it measure:

Ability to balance successfully on a single leg. This single leg balance test assesses the strength of the
leg, pelvic, and trunk muscle as well as Static balance.

How to Perform: Infrastructure/Equipment Required:

Stand on the beam. Keep balance by holding the Non Slippery even surface, Stopwatch, can be done
instructor's hand (if required to start). on just standing on beam.
Scoring:
While balancing on the preferred leg, the free leg
The total number of falls or loss of balance in 60
is flexed at the knee and the foot of this leg held
seconds of balancing is recorded.
close to the buttocks.
If there are more than 15 falls in the first 30
Start the watch as the instructor lets go of the seconds, the test is terminated.
participant/subject.

Pause the stopwatch each time the subject loses

balance (either by falling off the beam or letting
goes of the foot being held).

Resume over, again timing until they lose balance.

Count the number of falls in 60 seconds of
balancing.

If there are more than 15 falls in the first 30

seconds, the test is terminated.

Administrative Suggestion:
Participants should be encouraged to eyes focused on stationary object straight ahead.
Partial Curl Up (30 seconds)

What does it measure:

The curl up test measures abdominal muscular strength and endurance of the abdominals and hip-
Flexors, important in back support and core stability.

How to Perform: Infrastructure/Equipment Required:

Flat clean cushioned surface with two parallel
The subject lies on a cushioned, flat, clean surface strips (6 inches apart), Stopwatch, Recording
with knees flexed, usually at 90 degrees, with sheets, Pen
hands straight on the sides (palms facing
downwards) closer to the ground, parallel to the Scoring:
body. Record the maximum number of Curl ups in a
certain time period 30 seconds.
The subject raises the trunk in a smooth motion,
keeping the arms in position, curling up the desired
amount (at least 6 inches above/along the ground
towards the parallel strip).

The trunk is lowered back to the floor so that the

shoulder blades or upper back touch the floor.

Administrative Suggestion:
Participants should be encouraged to keep normal breathing rate. Results are usually better if the
participant can maintain constant pace during the activity.
Push Ups (Boys)/Modified Push Ups (Girls)
What does it measure:
Upper body strength endurance, and trunk stability.

How to Perform: Infrastructure/Equipment Required:

A standard push up begins with the hands and toes Flat clean cushioned surface/Gym mat
touching the floor, the body and legs in a straight
line, feet slightly apart, the arms at shoulder width
apart, extended and at a right angles to the body.

Keeping the back and knees straight, the subject Scoring:

lowers the body to a predetermined point, to touch Record the number of correctly completed push-
some other object, or until there is a 90-degree ups.
angle at the elbows, then returns back to the starting
position with the arms extended.

This action is repeated, and test continues until

exhaustion, or until they can do no more in rhythm
or have reached the target number of push-ups.

For Girls: push-up technique is with the knees

resting on the ground.

Administrative Suggestion:
Participants should be encouraged to emphasis to keep the back straight. Results are usually better if the
participant can maintain constant pace during the activity.
Sit and Reach
What does it measure:
Common measure of flexibility, and specifically measures the flexibility of the lower back and
hamstring muscles. This test is important as because tightness in this area is implicated in lumbar
lordosis, forward pelvic tilt and lower back pain
How to Perform: Infrastructure/Equipment Required:
This test involves sitting on the floor with legs Sit and Reach box with the following dimensions:
stretched out straight ahead. Shoes should be 12" x 12" (sides) 12" x 10" (front and back) 12" x
removed. The soles of the feet are placed flat 21" (top) Inscribe the top panel with centimeter/mm
against the Sit and Reach box. Both knees should gradations. It is crucial that the vertical plane
be locked and pressed flat to the floor - the tester against which the subject's feet will be placed is
may assist by holding them down. exactly at the 23 cm mark. Flat clean cushioned
surface/Gym Mats
With the palms facing downwards, and the hands
on top of each other, the subject reaches forward Scoring:
along the measuring line as far as possible. The score is recorded (difference between initial
position and final position), in cm and mm, as the
Ensure that the hands remain at the same level, distance reached by the hand.
not one reaching further forward than the other.
After some practice reaches, the subject reaches
out and holds that position for at one-two
seconds while the distance is recorded. Make
sure there are no jerky movements.

Administrative Suggestion:
Proper warm-up and static stretching of the lower back and posterior thighs is very important for this
test. A partner placing his/her hands lightly across knees can prevent the flexing of knees. Keep the
hands over each other (fish pose). Besides in order to prevent the test apparatus from sliding away from
the participants during the test, it should be placed against a wall or a similar immovable object.

The test trial is repeated if:

(i) The hands reach out unevenly or (ii) The knees are flexed at the time of doing the test.
600 Mtr Run/Walk
What does it measure:
Cardiovascular Fitness/Cardiovascular Endurance

How to Perform: Infrastructure/Equipment Required:

Participants are instructed to run 600 mts. in the Stopwatch, whistle, marker cone, lime powder,
fastest possible pace. measuring tape, 200 or 400 mts with 1.22 mt
(minimum 1 mt) width preferably on a flat and even
The participants begin on signal, “ready, start” as playground with a marking of starting and finish
they cross the finish line elapsed time should be line.
announced to the participants. Scoring:
Time taken for completion (Run or Walk) in min,
Walking is permitted but the objective is to cover sec, mm
the distance in the shortest possible time.

Administrative Suggestion:
Participants should be encouraged to practice running with emphasis placed on the concept of pace.
Results are usually better if the participant can maintain constant pace during most of the run and
perhaps using a strong closing effort.
50 Mtr Dash (Standing Start)

What does it measure:

Determines acceleration and speed

How to Perform: Infrastructure/Equipment Required:

A thorough warm up should be given, including Measuring tape or marked track, stopwatch, cone
some practice starts and accelerations. markers, flat and clear surface of at least 60 meters.

Start from a stationary position, with one foot in Scoring:

front of the other. The front foot must be on or Time taken for completion
behind the starting line. This starting position
should be static (dead start).

The tester should provide hints for maximizing

speed (such as keeping low, driving hard with the
arms and legs) and encouraged to continue running
hard through the finish line.

Administrative Suggestion:
Participants should be encouraged to practice running with emphasis placed on the concept of pace.
Results are usually better if the participant can maintain constant pace during most of the run and perhaps
using a strong closing effort.
 Do’s and Dont’s
Preparing for Assessments
To participate in Physical Fitness Assessments, some good preparation can go a long way.

1. It is recommended that the assessments are done twice a year (for Term I and Term II
in each academic year). The minimum gap between tests should be 4 months.
2. Find out what is required. Most fitness tests will require a combination of evaluations to
assess speed, endurance/stamina, strength, flexibility, and body composition. Read about
these tests and plan for the same.
3. Determine the current abilities. Pretend you are taking their test today and perform each
exercise. Note how close they came to the goal and how much further they need to go.
4. Calculate the time you have to prepare. You need adequate time to prepare for the test.
5. Participants must pace themselves. Maintaining a constant tempo is crucial for completing
long and repetitive exercises, like Curl-ups, Push-ups and 600 mt run/walk. If you work too
fast at the beginning of the exercise, you may become fatigued quickly. It is more effective to
maintain a steady pace throughout.
6. Participants should be encouraged to practice for few weeks with emphasis placed on the
concept of pace. Results are usually better if the participant can maintain consistency in
performance during this practice period.

Before a Test

Get appropriate clothing

1. Participant to wear comfortable clothes with sports shoes.

a. In case shoes are not available, he/she can run bare-feet. He/she needs to take
precaution so that the foot doesn’t get hurt with pointed objects in the playingfields.
b. Avoid leather shoes.
2. Get clothes that are comfortable to wear and run or bend (eg. T-shirt and comfortable fitting
trousers/half pants).
3. Wearing socks that will keep the feet dry.

Safety Measures

1. If you plan to do for a group of people, decide Date/Time when you want to do the test.
2. Ensure that the play field is flat and clear from stones/pointed objects that may injurechildren.
3. Ensure that the equipment required for the tests are available at the place where you want to
do the tests.
4. Have a First Aid Box.
Medical:

No participant with known medical problems, are allowed to take part in the test.
Test Resource Required
Body Composition (BMI) 1 test administrator, 1 recorder
Coordination (Plate Tapping Test) 1 test administrator, 1 recorder
Balance (Flamingo Balance Test) 1 test administrator, 1 recorder
Flexibility (Sit and Reach Test) 1 test administrator, 1 recorder
Strength - Core (Partial Curl-up) 1 test administrator, 1 recorder
Muscular Endurance (Push Ups for Boys, 1 test administrator, 1 recorder
Modified Push Ups for Girls)
Cardiovascular Endurance (600 Mtr Run/Walk) 1 person at start, 1 person for each lane at finish
Speed (50 Mtr. Dash) 1 person at start, 1 person for each lane at finish

Additional Volunteers: 1 per 20 participants, if you are doing for a larger group.

List of Equipment
Test Equipment

Height Measuring Tape, Weight Machine, even and non-

Body Composition (BMI) slippery hard surface

Strength Abdominal (Partial Stopwatch, Gym/Yoga mat, Marking Tape (for 6 inches
Curl-up) parallel strips)

Muscular Endurance (Push Ups for Boys, Gym/Yoga Mat

Modified Push Ups for Girls)
Flexibility (Sit and Reach Test) Sit and Reach Box (dimensions: 12" x 12" (sides) 12" x 10"
(front and back) 12" x 21" (top) Inscribe the top panel with
centimeter/mm gradations), Gym/Yoga mat

Cardiovascular Endurance(600 Mtr 200 or 400 mts with 1.22 mt (minimum 1 mt) width track
Run/Walk) marking of starting and finish line. Stopwatch (1 per lane)

Speed (50 Mtr. Dash) Stopwatch (1 per lane), cone markers, Marked track of at
least 60 meters with 1.22 mt (minimum 1 mt) lane with
starting and finish line.

Coordination (Plate Tapping) Table (adjustable height), 2 yellow discs(20cm

diameter), rectangle (30 x 20 cm), stopwatch

Balance (Flamingo Balance Test) Stopwatch, Beam locally procured of a standard brick shape
and height
 Conduct procedure of test:
1. Briefing to the participants:
a. Instruct for warm-up to avoid injury.
b. Test Demonstration: Provide demonstration of test procedure.
2. Steps:
a. Arrange the participants in the desired groups.
b. Tester reaches to the desired station.
c. Equipment to be placed at the station.
PRINT AND PASTE

Figure 1 Measurement of Height Figure 2 Measurement of Weight Figure 3 Plate Tapping Test

Figure 4 Flamingo Balance Test Figure 5 Partial Cural-up Test

 Figure 6 Push Ups & Modified Ups Figure 7 Sit and Reach Flexibility Test

Figure 8 600 m Run/Walk Test Figure 9 50 m Run Test

Diabetes
Diabetes is a chronic (long-lasting) health condition that affects how your body turns food into energy.
Your body breaks down most of the food you eat into sugar (glucose) and releases it into your
bloodstream. When your blood sugar goes up, it signals your pancreas to release insulin. Insulin acts like a
key to let the blood sugar into your body’s cells for use as energy
Types of Diabetes
Type 1: Type 1 diabetes is an autoimmune disease. The immune system attacks and destroys cells in
the pancreas, where insulin is made. It’s unclear what causes this attack.
Type 2: Type 2 diabetes occurs when your body becomes resistant to insulin, and sugar builds up in your
blood. It’s the most common type—about 90% to 95%Trusted Source of people living with diabetes have
type 2.
Gestational: Gestational diabetes is high blood sugar during pregnancy. Insulin-blocking hormones
produced by the placenta cause this type of diabetes.
Symptoms of diabetes
• Diabetes symptoms are caused by rising blood sugar.
• increased hunger
• increased thirst
• weight loss
• frequent urination
• blurry vision
• extreme fatigue
• sores that don’t heal

Corrective Asanas:-

PAWANMUKTASANA (Leg Lock Pose)

Procedure
Lie in the starting position and relax.
Bend the right knee and bring the thigh to the chest. Interlock the fingers and clasp the hands on the shin
just below the right knee.
Keep the left leg straight and on the ground.
Inhale deeply, filling the lungs as much as possible.
Exhaling, raise the head and shoulders off the ground and without straining bring the right knee to the
nose.
Remain in the final position for a few seconds. While slowly inhaling, return to the base position. Relax the
body.
Repeat 3 times with the right leg and then 3 times with the left leg.
Contra-indications: Not to be performed by persons suffering from high blood pressure or serious back
conditions such as sciatica and slipped disc.
Benefits: Pawanmuktasana strengthens the lower back muscles and loosens the spinal vertebrae. It
massages the abdomen and the digestive organs and is therefore very effective in removing wind and
constipation. By massaging the pelvic muscles and reproductive organs, it is also useful for impotence,
sterility and menstrual problems.
DHANURASANA (Bow Pose)
Procedure
Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body.
Bend the knees and bring the heels close to the buttocks.
Clasp the hands around the ankles.
Place the chin on the floor.
This is the starting position.
Tense the leg muscles and push the feet away from the body. Arch the back, lifting the thighs, chest and
head together. Keep the arms straight.
In the final position the head is tilted back and the abdomen supports the entire body on the floor. The
only muscular contraction is in the legs; the back and arms remain relaxed.
Hold the final position for as long as is comfortable and then, slowly relaxing the leg muscles, lower the
legs, chest and head to the starting position. Release the pose and relax in the prone position until the
respiration returns to normal.
This is one round. Practise 3 or up to 5 rounds.
Contra-indications: People who suffer from a weak heart, high blood pressure, hernia, colitis, peptic or
duodenal ulcers should not attempt this practice. This asana should not be practised before sleep at night
as it stimulates the adrenal glands and the sympathetic nervous system.
Benefits: The entire alimentary canal is reconditioned by this asana. The liver, abdominal organs and
muscles are massaged. The pancreas and adrenal glands are toned, balancing their secretions. The
kidneys are massaged and excess weight is reduced around the abdominal area.
This leads to improved functioning of the digestive, excretory and reproductive organs and helps to
remove gastrointestinal disorders, dyspepsia, chronic constipation and sluggishness of the liver.
It is useful for the management of diabetes and menstrual disorders. It improves blood circulation
generally. The spinal column is realigned and the ligaments, muscles and nerves are activated, removing
stiffness. It helps to correct hunching of the upper back. It strengthens leg muscles, especially the thighs.
Dhanurasana is useful for freeing nervous energy in the cervical and thoracic area, generally improving
respiration.

Asthma
Asthma is a chronic (long-term) condition that affects the airways in the lungs. The airways are tubes that
carry air in and out of your lungs. If you have asthma, the airways can become inflamed and narrowed at
times. This makes it harder for air to flow out of your airways when you breathe out.
Types of asthma
Intermittent: This type of asthma comes and goes so you can feel normal in between asthma flares.
Persistent: Persistent asthma means you have symptoms much of the time. Symptoms can be mild,
moderate or severe.
Causes of Asthma
• Allergies
• Environmental factors
• Genetics
• Respiratory infections
Symptoms of asthma
• Chest tightness, pain or pressure.
• Coughing (especially at night).
• Shortness of breath.
• Wheezing.
Corrective Asanas:-
USHTRASANA (Camel Pose)
Procedure:-
Sit in vajrasana.
Stand on the knees with the arms at the sides. The knees and feet should be together, but may be
separated if this is more comfortable. Lean backward, slowly reaching for the right heel with the right
hand and then the left heel with the left hand.
Do not strain.
Push the hips forward, keeping the thighs vertical, and bend the head and spine backward as far as is
comfortable. Relax the whole body, especially the back muscles, into the stretch.
The weight of the body should be evenly supported by the legs and arms.
The arms should anchor the shoulders to maintain the arch of the back.
Remain in the final position for as long as is comfortable. Return to the starting position by slowly
releasing the hands from the heels one at a time.
Contra-indications: People with severe back ailments such as lumbago should not attempt this asana
without the guidance of a competent teacher.
Benefits: This asana is beneficial for the digestive and reproductive systems. It stretches the stomach
and intestines, alleviating constipation. The backward bend loosens up the vertebrae and stimulates the
spinal nerves, relieving backache, rounded back and drooping shoulders. The posture is improved. The
front of the neck is fully stretched, toning the organs in this region and regulating the thyroid gland. It is
helpful for people suffering from asthma.

MATSYASANA (Fish Pose)

Procedure
Sit in padmasana and relax the whole body.
Carefully bend backward, supporting the body with the arms and elbows. Lift the chest slightly, take the
head back and lower the crown of the head to the floor.
Hold the big toes and rest the elbows on the floor.
Adjust the position of the head so that the maximum arch of the back is attained.
Relax the arms and the whole body, allowing the head, buttocks and legs to support the weight of the
body. Close the eyes and breathe slowly and deeply. Return to the starting position, reversing the order of
movements.
Repeat the asana, with the legs crossed the other way.
Contra-indications: People who suffer from heart disease, peptic ulcers, hernia, back conditions or any
serious illness should not practise this asana. Pregnant women should also not attempt it.
Benefits: This asana stretches the intestines and abdominal organs and is useful for all abdominal
ailments. To remove constipation, drink 3 glasses of water and then perform this asana. It also relieves
inflamed and bleeding piles. This practice is very good for asthma and bronchitis as it encourages deep
respiration. It recirculates stagnant blood in the back, alleviating backache. It regulates the function of the
thyroid gland and stimulates the thymus gland, boosting the immune system. The pelvic region is given a
good stretch and the pressure of the feet on the thighs greatly reduces blood circulation in the legs,
diverting it to the pelvic organs. Youthfulness and vitality are increased.
Hypertension
Hypertension (high blood pressure) is when the pressure in your blood vessels is too high (140/90 mmHg
or higher). It is common but can be serious if not treated.
People with high blood pressure may not feel symptoms. The only way to know is to get your blood
pressure checked.
Causes
• are overweight
• eat too much salt and do not eat enough fruit and vegetables
• do not do enough exercise
• drink too much alcohol or coffee (or other caffeine-based drinks)
• smoke
• do not get much sleep or have disturbed sleep
• are over 65
• have a relative with high blood pressure
• are of black African or black Caribbean descent
• live in a deprived area
Corrective Asanas:-
KATI-CHAKRASANA (Waist Rotating Pose)
Procedure:-
Stand with the feet about shoulder width apart and the arms by the sides. Raise the arms to shoulder
level, then twist the body to the right.
Bring the left hand to the right shoulder and wrap the right arm around the back, bringing the right hand
around the left side of the waist. Look over the right shoulder as far as is comfortable.
Keep the back of the neck straight and imagine the top of the spine is the fixed point around which the
head turns. Hold for two seconds, accentuate the twist, gently stretching the abdomen.
Return to the starting position.
Repeat on the other side to complete one round.
Keep the feet firmly on the ground while twisting.
Relax the arms and back as much as possible throughout the practice. Do not strain. The movement
should be relaxed and spontaneous.
Perform the rotation smoothly, without jerking or stiffness. Practise 5 to 1 0 rounds.
Benefits: This asana tones the neck, shoulders, waist, back and hips. It is useful for correcting back
stiffness and postural problems. The relaxation and twisting movement induces a feeling of lightness and
may be used to relieve physical and mental tension at any time during the day.

HALASANA (Plough Pose)

Procedure
Lie flat on the back with the legs and feet together. Place the arms beside the body with the palms facing
down.
Relax the whole body.
Raise both legs to the vertical position, keeping them straight and together, using only the abdominal
muscles. Press down on the arms and lift the buttocks, rolling the back away from the floor. Lower the legs
over the head. Bring the toes towards the floor behind the head without straining, but do not force the
toes to touch the floor.
Turn the palms up, bend the elbows and place the hands behind the ribcage to support the back, as in
sarvangasana. Relax and hold the final pose for as long as is comfortable. Return to the starting position
by lowering the arms with the palms facing down, then gradually lower each vertebrae of the spine to the
floor, followed by the buttocks, so that the legs resume their initial vertical position. Using the abdominal
muscles, lower the legs to the starting position, keeping the knees straight.
Contra-indications: This asana should not be practised by those who suffer from hernia, slipped disc,
sciatica, high blood pressure or any serious back problem, especially arthritis of the neck.
Benefits: The movement of the diaphragm which takes place during the practice of halasana massages
all the internal organs, activates the digestion, relieving constipation and dyspepsia, revitalizes the spleen
and the suprarenal glands, promotes the production of insulin by the pancreas and improves liver and
kidney function. It strengthens the abdominal muscles, relieves spasms in the back muscles, tones the
spinal nerves and increases blood circulation to the whole area. It regulates the activities of the thyroid
gland, which balances the body's metabolic rate. It also improves the immune system.

Obesity
Overweight and obesity are defined as abnormal or excessive fat accumulation that may impair health.
Body mass index (BMI) is a simple index of weight-for-height that is commonly used to classify overweight
and obesity in adults. It is defined as a person's weight in kilograms divided by the square of his height in
meters (kg/m2).
Types of obesity
• Class I obesity: BMI 30 to <35 kg/m².
• Class II obesity: BMI 35 to <40 kg/m².
• Class III obesity: BMI 40+ kg/m².
Causes obesity
• The fundamental cause of obesity and overweight is an energy imbalance between calories
consumed and calories expended. Globally, there has been:
• An increased intake of energy-dense foods that are high in fat and sugars; and
• An increase in physical inactivity due to the increasingly sedentary nature of many forms of work,
changing modes of transportation, and increasing urbanization.
• Changes in dietary and physical activity patterns are often the result of environmental and societal
changes associated with development and lack of supportive policies in sectors such as health,
agriculture, transport, urban planning, environment, food processing, distribution, marketing, and
education.

Corrective Asanas:-
TADASANA (Palm Tree Pose)
Procedure
Stand with the feet together or about 10 cm apart, and the arms by the sides. Steady the body and
distribute the weight equally on both feet. Raise the arms over the head. Interlock the fingers and turn
the palms upward. Place the hands on top of the head.
Fix the eyes at a point on the wall slightly above the level of the head. The eyes should remain fixed on
this point throughout the practice.
Inhale and stretch the arms, shoulders and chest upward. Raise the heels, coming up onto the toes.
Raise the heels, coming up onto the toes. Stretch the whole body from top to bottom, without losing
balance or moving the feet. Hold the breath and the position for a few seconds. At first it may be difficult
to maintain balance, but with practice it becomes easier.
Lower the heels while breathing out and bring the hands to the top of the head. This is one round. Relax
for a few seconds before performing the next round. Practise 1 0 rounds.
Benefits: This asana develops physical and mental balance. The entire spine is stretched and loosened,
helping to clear up congestion of the spinal nerves at the points where they emerge from the spinal
column. It helps to increase height by stretching. the muscles and ligaments, enabling growing bones to
grow longer. Tadasana stretches the rectus abdominal muscles and the intestines, and is useful during the
first six months of pregnancy to keep the abdominal muscles and nerves toned.

PASCHIMOTTANASANA (Back Stretching Pose)

Procedure
Sit on the floor with the legs outstretched, feet together and hands on the knees.
This is the starting position.
Relax the whole body.
Slowly bend forward from the hips, sliding the hands down the legs. Try to grasp the big toes with the
fingers and thumbs. If this is impossible, hold the heels, ankles or any part of the legs that can be reached
comfortably. Move slowly without forcing or jerking.
Hold the position for a few seconds. Relax the back and leg muscles, allowing them to gently stretch.
Keeping the legs straight and utilizing the arm muscles, not the back muscles, begin to bend the elbows
and gently bring the trunk down towards the legs, maintaining a firm grip on the toes, feet or legs.
Try to touch the knees with the forehead. Do not strain.
This is the final position.
Hold the position for as long as is comfortable and relax.
Slowly return to the starting position.
This is one round.
Contra-indications: People who suffer from slipped disc, sciatica or hernia should not practise
Paschimottanasana.
Benefits: This asana stretches the hamstring muscles and increases flexibility in the hip joints. It tones
and massages the entire abdominal and pelvic region, including the liver, pancreas, spleen, uro-genital
system, kidneys and adrenal glands. It helps to remove excess weight in this area and stimulates
circulation to the nerves and muscles of the spine.

Back-Pain
Back pain is one of the most common reasons people seek medical help or miss work. Back pain is a
leading cause of disability worldwide.
Fortunately, measures can help prevent or relieve most back pain episodes, especially for people younger
than age 60. If prevention fails, simple home treatment and using the body correctly often will heal the
back within a few weeks. Surgery is rarely needed to treat back pain.
Cause Back Pain
• Strains and sprains
• Fractures
• Disk problems
• Structural problems
• Arthritis
• Disease
• Spondylolisthesis
Corrective Asanas:-
GOMUKHASANA (Cow's Face Pose)
Procedure
Sit in dhyana veerasana so that the right knee is directly above the left knee.
Stretch the left arm to the side and then fold it behind the back.
Stretch the right arm up above the head, then fold it over the right shoulder.
The back of the left hand should lie in contact with the spine while the palm of the right hand rests against
the spine.
Try to clasp the fingers of both hands behind the back. Bring the raised elbow behind the head so that the
head presses against the inside of the raised arm. The spine should be erect and the head back. Close the
eyes.
Stay in this position for up to 2 minutes.
Unclasp the hands, straighten the legs and repeat with the left knee uppermost and the left arm over the
left shoulder.
Benefits: Gomukhasana is an excellent asana for inducing relaxation. If practised for 10 minutes or more,
it will alleviate tiredness, tension and anxiety. It relieves backache, sciatica, rheumatism and general
stiffness in the shoulders and neck, and improves posture by increasing energy, awareness, and generally
opening the chest area. It alleviates cramp in the legs and makes the leg muscles supple.

BHUJANGASANA (Cobra Pose)

Procedure
Lie flat on the stomach with the legs straight, feet together and the soles of the feet uppermost. Place the
palms of the hands flat on the floor, below and slightly to the side of the shoulders, with the fingers
together and pointing forward.
Position the arms so that the elbows point backward and are close to the sides of the body.
Rest the forehead on the floor and close the eyes.
Relax the whole body, especially the lower back.
Slowly raise the head.
Gently tilt the head backward, so that the chin points forward and the back of tl1e neck is compressed,
then raise the neck and tl1en the shoulders. Straighten the elbows, using the back muscles first, then the
arm muscles to raise the trunk further and arch the back.
In the final position, the pubic bone remains in contact with the floor and the navel is raised a maxin1um
of 3 cm. If the navel is raised too high, the bend tends to be in the knees and not in the back. The arms
may or may not be straight; this will depend on the flexibility of the back.
Hold the final position.
To return to the starting position, slowly release the upper back by bending the arms, lower the navel,
chest, shoulders and finally the forehead to the floor.
Relax the lower back muscles.
This is one round.
Contra-indications: People suffering from peptic ulcer, hernia, intestinal tuberculosis or
hyperthyroidism should not practise this asana without the guidance of a competent teacher.
Benefits: This asana improves and deepens breathing. It can help to remove backache and keep the
spine supple and healthy. It tones the ovaries and uterus, and helps in menstrual and some other
gynaecological disorders. It stimulates the appetite, alleviates constipation and is beneficial for all the
abdominal organs, especially the liver and kidneys.
DIABETES

ASTHAMA

HYPERTENSION
BACK-PAIN

OBECITY

PASCHIMOTTANASANA
K
A T
T
I A
D
C
H A
A
S
K
R A
A
S N
A A
N
A

MATSYASANA
BHUJANGASANA

DHANURASANA

HALASANA
 PAVANMUKTASANA

GOMUKHASANA