I express my gratitude for the opportunity to undertake this physical education project. Special thanks to my teacher for their guidance and encouragement throughout this endeavour. I also appreciate the contributions of my classmates, which enriched our discussions and insights. ‘This project has deepened my understanding of the importance of physical activity and its impact on overall well-being. I am thankful for the Rnowledge gained and look forward to applying it in my daily Gife.ome jm N XN REMEDIAL YOGADISEASE-OBESITY YOGA-TRIKONASANA Trikonasana is performed in two parts, facing left, and then facing right. The practitioner begins standing with the feet one leg-length apart, Rnees unbent, turns the right foot completely to the outside and the left foot less than 45 degrees to the inside, Reeping the heels in line with the hips. The arms are spread out to the sides, parallel to the ground, palms facing down; the trunk is extended as far as is comfortable to the right, while the arms remain parallel to the floor. Once the trunk. is fully extended to the right, the right arm is dropped so that the right hand reaches the shin (or a 6lock,or on the floor)'to the front down if flexed \, (ll (left side) of the right foot, with the palm Ny onTRIKONASANA 1.PROCEDURE * Stand straight with your legs apart. The distance between Your legs should be a little more than the span of your shoulders. “* Inhale. Raise your right hand straight above your head. The right arm should be parallel to the right ear. “* Exhale. Bend your torso at the waist, to your left side. “* Simultaneously, slide your left arm down along your left leg till your fingers are at your ankle. “> At this point, your right arm must 6e horizontal as your head is tilted left. “* Hold the pose with your nees and elbows straight. Hold the position for 30 seconds. ** Inhale. Straighten yourself and stand erect. Repeat the posture on the other side.al \ Ss W iE Me 2.BENEFITS “Ae Ui Strengthening of legs, hips, back, shoulders, and chest. Ul Improved Digestion. Ol Alleviation of Back pain. CL) Management of sciatica. UO Reduction of menopause symptoms. Ui Reduction of stress and anxiety. Cl Increased concentration and focus. Ul Increased energy levels. S ») L ES %3.CONTRAINDICATION Injury and Surgery: Students with neck, Rnee, shoulder, or ankle injuries should avoid this pose. Athletes and runners who have hamstring or ankle injuries should rest the muscle and not attempt this pose. People who have undergone knee , spinal, or hip surgeries need to avoid this pose. Lack of Body-Breath Connections: People with a lack of body-breath connection need to avoid this pose because practicing the pose without understanding the proper alignment and breath coordination can lead to injuries. Physical Strength and Weak Body: Students with weak, ankles, knees, back, and shoulders need to avoid this pose to avoid dislocation of joints. Also, people suffering from blood pressure ailments, vertigo, and migraines need to avoid this practice as the balancing effort in this pose can create dizziness and lead to injuries. Others: Since its balancing pose with the joints of the body involved, it should be avoided by senior citizens. Pregnant women in the third trimester should avoid this pose due to the pressure on the hip and knee joints and the th ht of the womb may create imbalance. Postnatal \\ tr women who are just gaining strength in their hip . _and, pelvic joints should avoid this practice, as this wy i * pose is a hip opener.Wy, cS MINS Lae . W DISEASE-ASTHMA > YOGA-CHAKRASANA In the general form of the asana, the practitioner has hands and feet on the floor, and the abdomen arches up toward the sky. It may be entered from a supine position or through a less rigorous supine backbend, such as Setu Bandha Sarvangasana(Bridge Pose). Some advanced practitioners can move into Wheel Pose by "dropping back" from Tadasana (Mountain Pose), or by standing with the back,to a wall, reaching arms overhead and walking hands down the wall toward the floor. Advanced practitioners may also follow wheel with any of its ‘variations (listed below), or with other backends, such as Dwi Pada Viparita Dandasana, or by pushing back up to stand in Tadasana. NT Uf vwSSI \ Wy, p \ y ~ Z, PROCEDURE: & 1.Stand straight with your feet slightly apart. 2.Place your palms against your lower back,and push your pelvic region slightly forward. 3.Exhale. Curve your trunk backwards. Support the weight of your body with your thighs. 4.Slowly stretch your arms over your head as you continue to bend backwards. 5.Bend till your palms drop to the floor behind you. 6.Immediately straighten your palms to support your body and to avoid a fall. 7.Your body should form an arch. Breathe evenly. Maintain your position for a few seconds. \\ Y “i M(( -G *« W L WE W a — »BENEFITS: Improves posture “% Chakrasana stretches and strengthens your spine, back muscles, ~ and ligaments, which helps you maintain a healthy and natural curvature of your spine. A flexible and strong spine can prevent back pain, improve mobility, and support your nervous system. Opens up the chest ‘The first wheel position yoga benefit is that it expands your chest and increases your lung capacity, which allows you to breathe more deeply and efficiently. A deeper and fuller breath can enhance your energy, vitality, and immunity. Stimulates the endocrine Another Chakyasana benefit is that it activates your pituitary, thyroid, and adrenal glands, which produce and release hormones that affect your growth, development, mood, and energy. Strengthens the arms Chakrasana engages the muscles of your arms, legs, and abdomen, which helps you support your body weight and maintain the pose. A strong and toned body can prevent injuries, improve your performance, and boost your confidence.IS WM, y BENEFITS: NS Enhances the heart function wy ‘The Chakrasana pose revitalises the heart, enhancing blood flow to increase oxygen and nutrients to organs and tissues. Promoting a healthy and efficient cardiovascular system can help reduce cholesterol, blood pressure, and inflammation and mitigate the risk of heart diseases and strokes. Boosts the mood and confidence A sixth benefit of Chakrasana is that it boosts your mood and confidence, which improves your mental and emotional health and well-being. Chakrasana releases endorphins and serotonin in your brain, which are the neurotransmitters that make you feel happy, relaxed, and satisfied. Improves digestion Chakrasana yoga stimulates your digestive organs and aids in elimination. This helps you digest your food better and prevents constipation, bloating, and acidity. Chakrasana also lets you detoxify your body and support your liver function, which assists you in eliminating toxins and waste materials from blood and tissues.\\W, \ ly DL y CONTRAINDICATION: ES 7 = Now that you know the Chakrasana steps and * & benefits, you should also now its contraindications, which refer to situations where you must avoid it or do it with caution.Avoid this pose if you have a spine| injury or have undergone surgery. You must avoid it with conditions like a slipped disc, hernia, or sciatica. That is because it can cause further damage or pain t the spine. People with heart problems, high or low blood pressure, or glaucoma must also avoid Chakrasana, as it can increase the pressure on the heart and the eyes due to the inverted position of the body. Avoid trying this yoga with an injured or weak} wrist, elbow, or shoulder. You must also avoid it if you have conditions like carpal tunnel syndrome, tendonitis, or arthritis. The reason for this suggestion is it requires a lot of support _from these joints to lift and ii/ balance the body. Pregnant women should not KA |do Chakrasana because it puts too much stress “. \on the abdomen and the baby. wi WE Xl s % W\ «! | counter pose for bhujangasana. W DISEASE-DIABETES “~~ YOGA-BHUJANGASANA i Ss & ‘The pose may be entered from a prone position or from Downward Dog. The palms are placed under the shoulders, pushing down until the hips lift slightly. The backs of the feet rest on the ground, the legs outstretched; the gaze is directed Forwards , giving the preparatory pose. For the full pose, the back is arched until the arms are straight, and the gaze is directed straight upwards or a little backwards. In Bhujangasana the legs remain on the ground, whereas in Upward Dog the hips, thighs and Rnees are lifted slightly off the ground. Salabhasana, Locust pose or Sphinx pose can be used to prepare for bhujangasana. Bhujangasana is part of the sequence of yoga postures in some forms of Surya Namaskar, Allll/ the Salute to the Sun!Balasana, child's pose, is a 4 / os ‘8Wy, 4 / PROCEDURE: Ow “Ss 1.Lie down facing the ground with your toes stretched out. Bring your hands near the chest area. Let your palms touch the ground. 2.Contract your elbows facing each other. 3.Try not to widen your legs for comfort at this stage. 4.Now, slowly raise your body with the support of Your hands. While raising, inhale to the count of 1 to 3. S.Hold your breath for six counts, staying in the same position. 6.Exhale, counting from 1 to 3, leaning backwards to the original pose. 7.Try doing a set of 3 reps in initial sessions and increase each day. WSWy, Y ay BENEFITS: NCS Tones belly fat aS Reducing fat in the abdomen region is a challenging part of exercise. Bhujangasana helps the abdomen stretch and elongate. An excellent remedy for lower back pain ‘The contraction of the spine by sitting for long hours leads to back pain. However, an extensive stretch of the spine from the ground up with a yoga pose like Bhujangasana strengthens it. Increases the arm power Ass yoga is done with the strength of hands, it toughens your shoulders, biceps, and triceps. Increased flexibility ‘The snake pose stretches every part of the body, leading to increased flexibility. Relieves sciatic nerve pain Bhujangasana eases sciatic pain for middle-aged persons. Reduces the effects of asthma ‘The snake pose clears the breathing pipe when you take deep breaths. Benefits multiple areas of your body ‘The abdomen, spine, buttocks, arms, and chest are the ( (| / main areas benefiting from this yoga pose. _. Any discomfort in these body parts gets relief.CONTADICTION: The contraindications of bhujangasana is that it is not advised for people suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism. If you have back pain, be very careful and practice with only a slightbend until the pain is alleviated.DISEASE-HYPERTENSION YOGA-TADASANA ° b> ES 7 / Tadasana ts the basic standing asana on which many ther poses are founded. The feet are together and the hands are at the sides of the body. The posture is entered by standing with the feet together, grounding evenly through the feet and lifting up through the crown of the head. The thighs are lifted, the waist is lifted, and the spine is elongated. The breathing is othery AY ul! XK A f, relaxed'It is used in some schools of yoga in between poses, to allow the body and consciousness to integrate the experience of the preceding asana and to prepare for the next. ~ & x Wy, >= Y MINS G % WWE ‘ W PROCEDURE: & 1.Stand upright, Reeping a distance of 2 inches between ‘your S$ feet 2.Inhale and lift your arms in front, levelling up to your Shoulders 3.Lock the fingers of both hands together and then slowly rotate your wrist outwards 4.Now inhale and lift your hands above the head 5. While lifting your arms, also lift your heels off the ground, balancing your entire body weight on your toes 6.Be in this position for 20 - 30 seconds or as long as you are comfortable 7.Now slowly bring your heels down 8.Exhale and release your fingers 9.Now draw your arms down and return to the initial position Wy oy A ) L \& %Practising the Mountain Pose can be of great help to people” who have the instinct to hunch or slouch while walking or sitting. Boosts Mental Awareness Yoga is not just about physical movement and breathing but meditation too. The mountain pose awakens the chakras and helps one connect to their deeper consciousness by broadening their mental awareness. Promotes Breathing The exponential increase in environmental pollution and smog has led to most people reporting issues related to clogged-up lungs and other breathing troubles. Aids In Weight Loss ‘Yogasana is one such holistic approach that not only uplifts overall bodily functions but also helps achieve an appropriate weight. Alongside other yoga postures, Tadasana improves body metabolism and helps burn calories faster. Wl W\ wy \\\) } ) / q BENEFITS: & 7 = Enhances Your Posture : S&SSs INS G Yj Mi X % W CONTRAINDICATION: *“ People with headache, migraine problems should not practice mountain pose. “+ In the low blood pressure if someone hold this posture quite long time it may cause dizziness. Because there will be more blood flow in the lower part of the body. “* For the pregnancy women they have to keep the wider apart with hip joint instead of together.Wy DISEASE-BACK PAIN YOGA-ARDHMATSENDRASANA Ardha Matsyendrasana or the Spinal Twist increases the elasticity of the spine due to the twist. This asana improves the health and performance of spleen, kidney, and bowels are stimulated. This asana must be done when you are in an empty stomach condition. Make sure you have your meals at least four hours before the practice. ay YW, “y MZ x Weventy. PROCEDURE: % “% Bend your right leg at the Rnee. Bring your right foot close to your anus, against the inside of your left thigh. + Bend your left leg by raising your knee. Place your left foot flat on the floor to the right of your right Knee. % Stretch your right hand backward and place your palm flat on the floor behind your back, right knee and grasp your right ankle. A x / oy e W % Raise your left arm over your head. Stretch it around your e “% Maintain the posture for 30 seconds while breathing % *% Repeat the posture on the other side. If ( [ ‘ % a IWS y, you. % sit down on the floor. Stretch your legs out in front of ~ & )BENEFITS: O Helps in the agility of the spine. QO) The poses and postures of this yoga elongate the spine. QO) Restoration of the natural alignment of the spine. QO) It releases the lower back muscles and provides relief from lower back pain. QO Aids in maintaining normal rotation of your spinal cord. Qi The Ardha Matsyendrasana Yoga posture helps calm the mind. As a result, you feel de-stressed and can sleep better. OQ) It regulates your digestive system, thus improving digestion. OQ) Helps those experiencing sciatica and a slipped disc QO) Strengthens shoulders, neck, and hips. 1 It gives your inner thighs the stretch it needs. QO) It helps manage mental health issues such as anxiety and depression Q) The Ardha Matsyendrasana Yoga improves sleeping patterns. OQ) The seated twist pose is also a good remedy to avoid constipation \\ ill (| / x 4 / Way y CONTRAINDICATION: 7% 2 W “* People suffering from severe back,or neck pain should practice with caution, and with close supervision. Those with slip disc problems should” avoid this pose completely. “ Those with internal organ issues may find this pose difficult and painful. Should be avoided by pregnant women as it can press the fetus. L iiZ w= » W -G \\S Yj 4 MiPHYSICAL FITNESS TEST Sn aBody Mass Index(BMI PURPOSE:- Body mass index(BMI) is a medical screening tool that measures the ratio of your height to your weight to estimate the amount of body fat you have. Healthcare providers calculate BMI by using weight in kilograms (kg) divided by the square of height in meters (m2). In most people, BMI correlates to body fat — the higher the number, the more body fat you may have— but it’ snot accurate in some cases. BMI alone does not diagnose health. Healthcare providers use BMI and other tools and tests to assess someone’ s health status and risks.Body Mass Index(BMI EQUIPMENTS:- Body mass index is a simple tool that estimates body fatness using a mathematical formula. The only instruments necessary to measure your BMI are a scale, a tape measure — to determine your height -- and a calculator. If you're unsure exactly how to estimate your BMI, talk to your doctor. Your doctor will most likely calculate your BMI every time you go in for a check-up or a sick visit. Body mass index is a simple tool that estimates body fatness using a mathematical formula. The only instruments necessary to measure your BMI are a scale, a tape measure — to determine your height -- and a calculator. If you're unsure exactly how to estimate your BMI, talk to your doctor. Your doctor will most likely calculate your BMI every time you go in for a check-up or a sick visit.Body Mass Index(BMI PROCESS:- With the metric system, the formula for BMI is weight in kilograms (kg) divided by height in meters (m) squared. Since height is commonly measured in centimeters (cm), an alternate formula can be used—divide weight in kg by height in cm squared, and multiply the result by 10,000. " weight (kg) / [height (m)]? Or " [weight (kg) / height (cm) / height (cm)] x 10,000Body Mass Index(BMI under 18.5 - This is described as underweight. between 18.5 and 24.9 - This is described as the “healthy range’ . between 25 and 29.9 - This is described as overweight between 30 and 39.9 - This is described as obesity 40 or over - This is described as severe obesity50m Speed Test Sprint or speed tests can be performed over varying distances, depending on the factors being tested and the relevance to the sport. The 50 Meter Sprint is part of the International Physical Fitness Test, and their protocol is fisted here. ‘The aim of this test is to determine acceleration and speed. EQUIPMENTS REQUIRED:- measuring tape or marked track, stopwatch, cone markers, flat and clear surface of at least 70 meters.50m Speed Test ‘The test involves running a single maximum sprint over 50 meters, with the time recorded. A thorough warm up should be given, including some practice starts and accelerations, Start from a stationary standing position (hands cannot touch the ground), with one foot in front of the other. The front foot must be behind the starting fine. Once the subject is ready and motionless, the starter gives the instructions "set" then 'go.". The tester should provide hints for maximizing speed (such as keeping low, driving hard with the arms and legs) and the participant should be encouraged to not slow down before crossing the finish line.600m Run And Walk PURPOSE:- The aim of this test is to determine acceleration and speed. EQUIPMENTS:- 600 m track, wooden clapper or whistle, stop watches,600m Run And Walk PROCESS:- > The participant should warm up properly before the test to avoid injury. > The participant should begin by standing at the starting line. > When instructed to begin, the participant should run or walk,as quickly as possible for 600 meters. > The participant should try to complete the distance in the shortest amount of time possible. > The participant should stop running/walking when they reach the finish line.600m Run And Walk SCORE:- “* The time taken to complete the 600-meter run/walk is recorded in minutes and seconds. *“ The scores are evaluated based on age and gender norms. “ The results are compared to the norms to determine the participant's fitness level.Sit And Reach Test PURPOSE:- it and reach test is a type of flexibility test that evaluates the range of motion. Sit and reach tests can also be used to assess your flexibility. This sit and reach test measures the flexibility of low back, muscles and hamstring muscles. Dillon and Wells proposed the sit and reach test in 1952, and it is now majorly used as a standard flexibility test. The sit and reach test evaluates hip flexibility, including the lower back and hamstring muscles. In general, there is a higher risk of injury due to the region’ s lack of flexibility. It’ s also associated with mild lordosis and back pain in the lower areas. EQUIPMENTS:- Sit down and grab a box or an improvised ruler. It is possible to use a box where each individual s zero mark, can be adjusted based on their sitting reach level.Sit And Reach Test PROCEDURE:- % Before taking the test, take off your shoes and socks. Sit on the floor with your legs straight ahead of you. The feet ‘ soles should be kept flat opposite to the box, *% Both knees need to be locked and flat on the floor. In addition, you may use an assistant to keep the Rnees down. Your palms should be facing down, and your hands should be side to side or one below the other. Individuals should extend both hands ahead towards the fine to be measured in the box as far as feasible. They should not jerk or bounce and maintain the full reach position for two seconds to record the score. ‘ Although warming up produces the best results, it is not permitted in sit and reach tests. SCORES:- ‘The scores of sit and reach tests are generally recorded through the cm or half an inch as both hands’ fingertips reach the distance.Partial Curl Up:- PURPOSE:- In the partial curl-up abdomen fitness test, subjects must undertake as much as possible curl up; they can perform one curl up every three seconds. A partial curl ups test is performed to assess the abdomen power and sufferance, essential for core stability and back, support. EQUIPMENTS:- Equipment needed to perform the curl-up test: a levelled, cleansed, cushioned surface, linen sheets, pen, a metronome, etc.Partial Curl Up:- PROCESS:- In the first step of the partial curl up test, a person needs to lie on your back, with your Rnees curved and your feet twelve inches from your buttocks. Now, your feet must not be rested against anything, and extend your arms resting on thighs. Now place your head in a neutral position. The topic curls up with a slow, direct movement until the person’ s shoulders are two inches off the carpet, then down slightly. Now, one whole curl up is performed after every three seconds, and the cycle is repeated till the Person gets exhausted. There should be no pauses in the increasing or decreasing position; the curl-ups ought to be constant, with the abdominals engaged the entire time.Partial Curl Up:- SCORE:- + Initially, Keep track of the overall curls up number completed correctly inside the time limit. When the Person’ s head returns to the mat, the curl up is complete. The total capacity of curl-ups allowed is 75. “Incorrect curl up performance includes: “+ If a person cannot make contact with the mark, or raise their shoulders 2 inches off the floor, their shoulders will not tough the mat on the way down. “+ Pauses and rest time are not permitted in between partial curl-up tests. The motion must be constant and cadent on each repetition, and the head must return to the mat. “+ When the student has two corrections, the test is over.Push Ups:- PURPOSE:- he press-up or the push-up exercise is a very popular exercise used in upper extremity training. It is a closed Rinetic chain exercise that requires no tools and uses the body weight for resistance. It has many variations, so it can be adjusted according to the fitness level. They work the triceps, pectoral muscles, and shoulders. Using proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Push-ups are a fast and effective exercise Sor building strength. EQUIPMENTS:- ‘The press-up or the push-up exercise is a very popular exercise used in upper extremity training. It is a closed Rinetic chain exercise that requires no tools and uses the body weight for resistance, It has many variations, so it can be adjusted according to the fitness level.Push Ups:- PROCESS:- From a prone position, the hands are placed under the shoulders with the elbows extended. Keeping the back,and legs straight with the toes touching the ground. ‘The body is lowered until the upper arm is parallel to the ground. ‘Then reverse the movement and raise the body until arm is extended. SCORES:- Age Good Above average Average Below average