ACKNOWLEDGEMENT

I would like to express my special thanks of gratitude to my Physical Education teacher

“Mr. Sanjit Sarkar” who gave me the golden opportunity to do this wonderful project on the
topic “Badminton”, which also help me in doing a lot of research and I came to know about so
many new things. I am really thankful to them. Secondly, I would also like to thank my parents
and friends who helped me a lot in finishing this project within the limited time.

...........................
Date: Sing of Teacher
 TOPIC
A PROJECT ON
“YOGA”
 SUKHASANA
Procedure:
1. Sit on the ground or the mat with legs stretched out in front of you and keep the spine straight. Place
the hands on the thighs with elbows bent. Take a few breaths here and connect the breath with the
body.
2. Inhale and fold the legs. Fold the right foot under the left thigh. And fold the left foot under the right
thigh.
3. Cross the legs at the mid shins, and not at your ankles. Your pubic bone and the cross of your shins
should be in one line.
4. Keep your ankles flexed a little so that your feet are on their outside edges, perpendicular to the floor.
5. The soles of your feet face to the sides and your toes should face forward.
6. Keep the head, neck and back straight. Draw your abdomen softly inward and upward.
7. Place the hands on the knees in any mudra depending on the pranayama at practice, or if this
posture is only to relax then one could place the palms one over the other close to the navel.
8. Stay here focusing from the centre of the body, which is the navel and raising the back and the spine
upwards and belly inwards and upwards. Remain for as long as the pranayama practice demands or
as per the comfort of the body.
9. Slowly relax the back and bring the legs stretched out in front of you and come in Dandasana and
relax for a few breaths if required.
 Benefits:

 Helps to improve concentration.

 Helps the spine to align itself due to which the shoulders come into a proper position naturally and hence
provides you with a good posture.
 Helps in reducing stress and anxiety
 It is good for the body's stability, strength and mobility and also helps to strengthen the lower half.
 It has a relaxing effect on the mind and body which is helpful in reducing stress and anxiety.
 Improves focus and automatically makes you more attentive.
 It strengthens the back muscles and improves the overall body posture.
 Lengthens the spine and back muscles.
 Enables the blood flow towards the stomach and felicitates better digestion and assimilation of the nutrients.
 Stretches the external part of the knees which becomes stiff after sitting for long hours.
 Helps to broaden the chest and collar bones.
 Improves blood circulating
 Helps in weight loss if practiced while eating food.
 Helps to improve one's sense of mind
Contraindications:

 Backache: Individuals who are experiencing backache shouldn’t stay in this position for more than 5
mins.
 Arthritis in Knees: Someone with severe arthritis would find it difficult to sit on the floor as there
would be too much pressure at the knees. In such cases, this pose can be avoided or try
modifications.
 Knee Surgery: Sukhasana should be avoided by individuals who have undergone knee replacement
surgery. They should take the advice of their doctors before doing so with this practice.
 Spine Issues: Any issues related to the spine or spinal disc problems.
 Sciatica: Someone who suffers from sciatica related to the sciatic nerves should avoid Easy Pose
(Sukhasana) as the sciatica nerve can get pinched.
 Migraine / Anxiety: This pose is practiced with the eyes closed and for longer periods, hence those
suffering from severe migraine or have anxiety issues may find it difficult to remain in this pose with
eyes closed. It is best to master other simpler yoga poses for relieving migraine and anxiety related
health issues before attempting to practice Sukhasana.
 Weak Digestion: Someone suffering from a weak digestive system may also find it challenging to
close eyes in Easy Pose. It is advisable to practice other yoga poses to relieve weak digestion before
attempting Easy Pose with eyes closed.
 TADASANA
Procedure:
1: After standing join the heels and toes and raise the arms up the knees can also be left open
according to the width of Shoulders
2: Palm should be upward and eyes should be looking straight. Take the breath in.
3: Then raise the heels and lay your weight on the toes.
4: Pull the body up and after sometime take the body down while breathing out. Repeat it for 10 to
15 times.
Benefits:
 Deep breathing while practising Tadasana provides strength and expansion to the lungs.

 Practising yoga can offer benefits for your emotions, mood, and mental health.

 Highly recommended for teenagers, it is the best exercise to increase height.

 Tadasana is great for regulating the menstrual cycle in women.

 It develops and activates the nerves of the entire body.

 Also, getti ng you started, the mountain pose helps to remove lethargy from the body.

 Focusing on your breath, thoughts, and body while practising Tadasana enhances

awareness of the present moment and promotes mental clarity.

 Contraindications:
 Stand straight and solid, and put your legs somewhat separated, with your hands hanging
nearby your body.
 Make your thigh muscles firm and lift the kneecaps and make sure that you do not tighten
or harden your belly or any other part while performing the pose.
 Reinforce the internal curves of your inward lower legs as you lift them.
 Try envision a surge of white light (vitality) going through your lower legs, up to your
internal thighs, crotch, spine, neck, as far as possible up to your head. Tenderly turn your
upper thighs internal. Stretch the tailbone to such an extent that it is towards the floor.
Lift the pubis with the end goal that it is nearer to the navel.
  Now, look slightly in upward directions.
 Then take in and extend your shoulders, arms, and chest upwards. Raise your foot sole
areas, ensuring your body weight is on your toes.
 Feel the stretch in your body appropriate from your feet to your head. Hold the posture
for a couple of moments. At that point, where you feel complete breathes out and get
tired.
 Increase the stretch timing from the beginning 10 seconds to 40 seconds.
 Padmasana
Procedure:
 Sit on the floor and stretch the legs.

 Now hold the right leg in both the hands, fold the legs slowly and place it on the left thigh.

 Make sure that the feet touch the navel.

 Likewise fold the left hand, hold it with both the hands and place it on the right thigh close
to the other.

 At this point both the knees should touch the floor and the foot should face upwardly. The
spinal cord should be straight at this point.
Benefits:
 Padmasana is the highly preferred asana by yoga practitioner for increase the focus of mind
and concentration.
 It helps Calms the brain.
 It increase the hungry
 Helps to relax the body
 It stretches the ankles and knees
 Helps to stimulate the abdomen, spine and bladder
 This asana is the base for all asana and it strengthens the hip and knee joints of the female
and can get painless peaceful mind.
 The unwanted fat will be reduced in hip and the thigh.
 It stretches the spine.
 This is the easiest asana which can be done by all the age group of men and women they
can get benefits of all asana.
Contraindications:

 Not to be done if there is any form of knee injury.

 Not to be done if there is any form of injury in the ankle or calf.
 Not to be done if suffering from any back or spine discomfort.
 If suffering from sciatica infections or weakness in the sciatic nerves.
 Never does this pose without practicing some stretches for the legs and the spine.
 SHASHANKASANA
Procedure:
1. Sit in the vajrasana with palms on the knees.
2. Raise your arms up. Stretch upwards from the trunk.
3. Then keeping the arms straight, lower your body towards the floor. Rest your hands on the
floor. Then try to touch either the forehead or the crown of the head on the floor. Ensure
that your elbows are straight.
4. Close your eyes and maintain the pose for three to five breaths.
5. To come out of the asana, first, lift your head off the floor, then raise the body and hands
up. Slowly bring the hands down and rest them on the knees, come out of vajrasana and sit
in a relaxed manner.
Benefits:
 Organelles that have been effective in the area.

 It strengthens the kidneys and stimulates their functions.

 It stimulates the functionality of the Pituitary, pineal, thyroid, and parathyroid glands.

 Shashankasana plays an important role in treating disorders of the gastrointestinal tract and

reduces the excess fat in the abdomen and waist.

 This asana is the best remedy to cure constipation and controlling diabetes.
Contraindications:
1. For people who are suffering from any kind of back or neck issues, this asana should be
performed only after the go ahead from an experienced practitioner.
2. If you had or are recovering from an abdominal injury, avoid the Rabbit pose as it puts
pressure on abdominal muscles.
3. People with issues like Arthritis, Sciatica or knee injuries should be careful while adding this
asana to their yoga practice.
 NAUKASANA
Procedure:
1. First lie down flat on your yoga mat, with your feet together and your arms on the sides.
2. Keep your arms straight and your fingers outstretched towards your toes.

3. Start Inhaling and as you exhale, lift your chest and feet off the ground, stretching your arms
towards your feet. Feel the tension in your stomach area as the abdominal muscles contract.

4. Let the weight of your body rest entirely on the buttocks. Make sure your eyes, finger and
toes are all in one line. Hold your breath and remain in this position for a few seconds.

5. Now exhale slowly as you bring the body down to the starting position and relax. You can
perform 3-4 repetitions daily but do not overdo it.
Benefits:
1. Naukasana strengthens the abdominal muscles.

2. It strengthens the muscles of the arms, thighs and shoulders.

3. It improves the health of all organs in the abdomen especially the liver, pancreas
and kidneys.

4. It helps in regulating blood flow at sugar level.

5. It toughens muscles of neck, shoulder and the legs.

6. The stretching, compressing and relaxation of the abdominal region involved with
Naukasana is a really good and effective way of burning belly fat if practiced on a regular basis.

7. The stimulation while performing the pose helps improve and regulate your digestion,
including alleviating excessive gas and easing constipation.

8. Most importantly it acts as a distress tool, keeping your mind free and peaceful.
Contraindications:

1. Asthma and heart patients are advised not to practice Naukasana.

2. If you have low blood pressure, severe headache and migraine, you must avoid this yoga
pose.

3. People suffering from chronic diseases or spinal disorders are advised not to practice this
yoga pose.

4. Women should avoid it during pregnancy.

 VRIKSHASANA
Procedure:
1. Choose a point in front of you and maintain your gaze on it throughout the practice. This helps
to maintain the balance. 
2. Bend your right leg and transfer the weight of your body on the left leg.
3. Using your hand, place the right foot on the left inner thigh bringing the right heel at the root
of the left thigh. Keep the toes pointing downwards. The foot presses against the thigh and the
thigh against the foot.
4. Once you secure the balance, slowly raise your arms over the head and join both of your
palms. Keep the arms straight, elbows slightly bent and stretch your body in the upward
direction.
5. Relax in the pose. Feel each and every breath coming in and going out of the body. Stay in the
position for 20 – 30 seconds breathing normally.
6. To come out of the pose separate the palms and lower the arms. Next, gently take the right
foot away from the thigh. Straighten the right leg and come back to starting position.
7. Repeat the same steps from the other side of the body by changing the position of legs.
Practice for the same duration of time on each leg.
Benefits:

1. This asana improves the sense of balance and harmony in the life.
2. It is helpful in enhancing the memory, concentration and other cognitive capacities of
the mind and mental health.
3. Stabilizes the nervous systems and calms the mind by relieving anxiety and stress
4. Brings the best possible neuro muscular co ordination
5. Improves the strength and flexibility of the major joints of the legs and arms such
hip ,knee  ankle and shoulder, elbow joints respectively.
6. Improves postural health and relieves asymmetrical conditions of the body
7. It is one of the best practices of hip opening.
8. Tones of the pelvic floors and abdominal muscles.
9. Quadriceps,calf muscles  of extended leg and hamstrings of flexed knee are strengthened
alternatively in the pose.
10. Relieves back pain and increase the lung capacity.
Contraindications:

1. Injury and Surgery: Being a hip opener, that also puts pressure on the knees, ankle and shoulders,
students with any kind of injury related to these joints should completely avoid this practice.
Moreover, if students are recovering from a recent surgery related to any part of the joints
mentioned above, or even related to a surgery to any internal organ, then they should refrain
from the practice of this pose. However, using a chair, a block can be considered, provided the
student is comfortable with balancing.
2. Ailment and Physical Strength: Since this pose demands some basic strength in the muscles of
the legs, hips, and back, students with issues related to the physical body should take it slow or
even avoid this practice. A few conditions like vertigo, a migraine, arthritis in the hips or knees,
history of a hip replacement, or any other condition that is contraindicated, should be considered
during the practice of Tree Pose. Additionally, those who are recovering from a long disease or
ailment and were confined to their bed for long, then starting them with balancing poses like
these should be done with care and precaution.
3. Lack of Body-Breath Connections: Vrksasana demands awareness and focus. Without proper
knowledge of body-breath connection, the practice may bring disturbance in the energy levels
and defeat the purpose of the practice, completely. Hence, unless the students are completely
ready, they should not be introduced to this practice. However, the easy Beginner Tree Pose can
be considered, with very clear instructions.
 TOPIC
A PROJECT ON
“GENERAL MOTOR FITNESS TEST”
 600 YEARDS RUN AND WALK
Descriptions:
Subjects were categorized as GMFCS Level I, II or III. During the 600 Yard Walk-Run Test,
subjects used the assistive devices they required for community ambulation. They walked
and/or ran as fast as they could without stopping until completing a distance of 600 yards
along a circular path. Subjects were encouraged to walk or run at a pace sustainable for the
entire distance. They could slow down but if they stopped for more than five seconds the
examiner ended the test. If the subject stopped walking prior to 600 yards, the distance
completed and the time were recorded. If the subject did not complete the distance within 15
minutes, the test ended and the distance was recorded. Statistical tests consisted of a One-way
ANOVA with Turkey HSD post hoc analyses to examine the difference between GMFCS Level
and walk-run times obtained for subjects who were able to walk the entire 600 yards.
Purpose:
Reduced physical fitness in children with cerebral palsy (CP) has received little attention.
The 600 Yard Walk-Run Test is easy to perform and has been used to measure walking
endurance and speed in children without disability. A correlation between this test and
cardiorespiratory fitness in children with cognitive disabilities has been demonstrated (Fernhall
et al., 1998). The Gross Motor Functional Classification System (GMFCS) classifies the level of
assistance required for independent mobility in the community (Palisano et al., 1997). This
study examined: 1) the ability of children with CP to walk 600 yards and 2) differences in
walking speeds between GMFCS Levels I, II and III.
 Barrow's Three-item General Motor Ability Test
Barrow's Three-item General Motor Ability Test Motor abilities play a very vital role in
achieving apex position in games and sports. Motor fitness involves speed, agility, power,
coordination, strength and so on. These components of fitness are necessary for competing at
top levels.

For measuring general motor fitness, the three item test battery of Barrow is used. In this test,
a battery of three items such as standing broad jump, zig-zag run and medicine ball throw is
used to measure the general motor ability of an individual.

The details of administration of these tests are described below:

1. Standing Broad Jump (for measuring leg strength) Equipment and material: A mat of 5 x 12
feet and a measuring taps, if the mat is unmarked. Procedure: A take-off line is marked on the
ground. The subject stands just behind the take off line with the feet several inches apart. The
subject swings the arms and bends the knees to take a jump in the long jump pit. Three trials
are given to the subject. The distance is measured from the take-off line to the heel or another
part of the body that touches the ground nearest to the take-off line. All jumps are measured
and the best one is recorded.
2. Zigzag run (for measuring agility and speed) Equipment and material: Stopwatch, five
obstacles and space enough to accommodate the 16 x 10 feet course. Procedure: The subject
begins from a standing start on the command to run. The subject runs the prescribed pattern
stated to him as quickly as he can without gasping. Three complete circuits are run. The
stopwatch is started when the command to run is given and stopped immediately when the
subject crosses the finish line. The time is recorded to the nearest tenth of a second. Before
running the zig& zag run, the subject should warm up properly. The subject should wear
proper fitting shoes with good traction to avoid blisters and slipping. Demonstration of the
pattern of the course should be given by the administrator before the beginning of the run.
3. Medicine Ball put (for measuring arm and shoulder strength) Equipment and material: A
medicine ball and measuring taps. Procedure: The subject stands between two restraining lines
which are 16 feet apart. In the case of girls, a medicine ball of 1 kg is provided, whereas in the
case of boys a medicine ball of 3 kg is provided to be put. After that, he/she attempts to put
the medicine ball out as far as possible without crossing the restraining line. He/she should
hold the medicine ball at the junction of the neck and shoulder then the ball should be put
straight down the course. Three trials are given to him/her. The best of three trials is recorded.
The distance is computed to the nearest foot. A put in which the subject commits a foul is not
scored. However, if all the trials are fouls, a subject he/she should try until he/she makes a fair
put.