Physical Education LAB MANUAL XII

["23 UNIT Yoga and Lifestyle INTRODUCTION T he word yoga has been derived from the Sanskrit word \u2018yuj\u2019 which means to join individual soul with the divine soul. It is a comprehensive system linking body, breath, mind, intelligence, wisdom and spirit. Yoga helps in creating balance and harmony in body. Yoga creates symmetry throughout the body making one strong, flexible and balanced. Yoga also teaches to balance the mental urge to push, control, and be assertive with the impulse to yield, submit and be passive. Thus, yoga helps in attaining a balanced attitudinal equilibrium. Pranayama is considered as the science of breath because the body gets energy through respiratory system. The other systems of the body are also directly related with Prana. Pranayama thus refers to extension of breath and its control. The humans absorb Prana (Breath) through fresh air in three ways. \u2022\u2022 Normal Breathing: In this kind, humans absorb normal quantity of prana. \u2022\u2022 Deep Breathing: The amount of prana is absorbed more. \u2022\u2022 Yogic Breathing: A large amount of prana is absorbed and stored in the body which can be used in case of emergencies like diseases. Today, yoga is being adopted by the whole world, knowing the benefits it has, not only in the form of the physical advantages but also spiritual benefits it gives. These days yoga has become universal. It can be used by every one regardless of age, sex, physical condition, back ground etc. People use yoga to overcome their individual problems. Yoga can be used to correct the physical deformities of children and even elderly people. Western countries are turning to yoga because it has been proved that yoga successfully counteracts the occupational pains that every person has these days. Yoga is a means of balancing and harmonizing the body, mind and emotions. IMPORTANCE OF YOGA The importance of yoga can be understood from the following quotation: Bhagwad Gita\u2014\u201cThrough constant practice of yoga, one can overcome all difficulties and eradicate all weaknesses. Pain can be transformed into bliss, sorrow into joy, failure into success and sickness into perfect health. Determination, patience, persistence lead us towards our goal.\u201d The benefits of yoga are explained below: \t 1.\t The regular practice of yogic asanas can prevent many diseases like constipation, cold, cough, hypertension, obesity, insomnia, asthma, arthritis, diarrhoea, acidity, etc. Even yoga has the ability which can cure diseases like thyroid, diabetes and other hormonal malfunctioning. 239","240 Comprehensive Physical Education Lab Manual\u2014XII \t 2.\t Many asanas can prevent and cure postural deformities. The deformation of spine leads to many postural diseases which can be prevented through regular practise of Asanas. \t 3.\t Many kriyas like Dhoti, Ned, Nauli, etc., clean various internal organs of the body. Dhoti kriya is helpful in cleansing digestive tract. \t 4.\t Mental fatigue is relieved to a great extent through regular practice of yoga. A person remains free from anger, anxiety and emotional disturbances. It is well explained in Bhagwad Gita that when the mind and body work together harmoniously due to yogic discipline, we can find calm and peace of mind at every moment. \t 5.\t Through meditation, mind can be trained to concentrate on one direction. All the distractions are eliminated and person gets mental power which is essential requisite of will power and confidence. Yoga often prolongs life because all the systems of body become efficient. Nowadays, even western people have started practising yoga. The yoga is preventive and curative for many diseases. ASANAS AS PREVENTIVE MEASURES Asana can be defined as a physical yoga posture or position that is designed to improve the physiological functions of the body. Asanas are the essence of yoga. They develop strength and endurance, improving circulation and energy flow, cleansing organs and other system, and expanding muscles and joints. All these benefits of the asanas are an integral part of yoga. Asanas play a vital role in reducing fatigue, muscle tension and stress. It also improves balance, flexibility and strength. The body posture is directly related to sports efficiency and it gets improved with yoga. Vajrasana Vajrasana is also known as the diamond pose. It is a kneeling pose. The name is derived from the Sanskrit word vajra which means diamond or thunderbolt. It is usually performed after meals that helps in improving digestion. Procedure \t Step 1:\t First of all, sit with flexed legs in which the soles are kept near the anus. Place the thighs on the legs one over the other and the soles on the hips. \t Step 2:\t The calves must touch the thighs. Toe and knee should touch the floor. The body weight should be put on the knees and ankles. \t Step 3:\t The spine should be kept straight and eyes must be closed. \t Step 4:\t The right palm must be kept on the right knee and the left palm on the left knee. \t Step 5:\t Inhale slowly and then exhale. In the beginning, Vajrasana is done for 5 minutes. The time should be increased gradually to 15 minutes. Benefits Vajrasana \t 1.\t It gives relief from constipation, acidity and facilitates digestion process. \t 2. \t It helps the people suffering from gas belching and frequent farts. \t 3. \t It helps in relieving back pain and stomach disorder problems. \t 4. \t It improves blood circulation. Precautions \t 1.\t In the final posture spine must be straight. \t 2.\t Heels should be outside and buttocks should be resting on the heels. Not bend forward or backward while sitting in this asana.","Yoga and Lifestyle 241 Contraindications \t 1.\t It is not advisable to a person suffering from joint pain. \t 2.\t People suffering from spinal column ailment, especially on the lower vertebrae should not attempt this pose. \t 3.\t People suffering from hernia intestinal ulcer, and other diseases of the small and large intestine should practise this pose under expert guidance and advice only. Hastasana Hastasana is derived from the Sanskrit word hasta which means hands. This asana is practised as Urdhva Hastasana and also know as upward salute. Urdhva means upward. Procedure Urdhva Hastasana is performed by following steps: \t Step 1:\t To start, take position of the mountain pose or the Tadasana by standing with feet together and arms by side. \t Step 2:\t Weight evenly across the arches and balls of feet. \t Step 3:\t Try to straighten legs as much as possible. \t Step 4:\t Slowly raise the arms directing towards the ceiling. \t Step 5:\t Along with the arms the palms should also be above head facing each other. \t Step 6:\t The arms should be straight. \t Step 7:\t Look upwards. Benefits Hastasana These are some amazing benefits of Urdhva Hastasana: \t 1.\t It stretches the entire body. \t 2. \t Helps in improving digestion. \t 3. \t Relieves stress and anxiety. \t 4. \t Improves body posture. \t 5. \t Increases the capacity of the lungs. \t 6. \t Improves blood circulation. \t 7. \t Eases sciatica. \t 8. \t Strengthens arms and shoulders. Precautions \t 1.\t One should bend from the waist only. \t 2.\t Stretch the arms up as much as possible. \t 3.\t One should not bend forward. Contraindication Avoid this pose in case of neck and shoulder injury. Trikonasana Trikonasana is derived from the Sanskrit word trikona which means triangle. It is also called as triangle pose. It is a standing posture which includes deep stretch to the whole body parts.","242 Comprehensive Physical Education Lab Manual\u2014XII Procedure \t Step 1:\t Stand with the feet one leg-length apart and knees should be straight. \t Step 2:\t Turn right foot completely to the outside and the left foot less than 45 degree to the inside. Both the heels must be in the line with the hips. \t Step 3:\t Spread out the arms to the side, and parallel to the floor keeping palms facing down. The trunk is extended as far as is comfortable to the right while arms remain parallel to the floor. \t Step 4:\t The trunk is fully extended to the right and then right arm is dropped so that the right hand reaches the front of the right foot. \t Step 5:\t After this left arm is extended vertically. The spine and trunk are softly twisted clockwise by using the extended arms as a lever. In this posture, the spine remains parallel to the floor. Trikonasana \t Step 6:\t After the arms are stretched away from one another, the head is often turned to gazing at the left thumb resulting in slightly intensifying the spinal twist. \t Step 7:\t This position is held for 5 to 10 breaths and then side is changed. Benefits \t 1.\t Helps in developing flexibility of back muscles, chest and shoulders. \t 2.\t Develops stretchability of the spine. \t 3.\t Improves strength of the thighs and calves. \t 4.\t Helps in relieving backache, gastritis, indigestion, acidity and flatulence. \t 5.\t Stimulates the nervous system and alleviates nervous depression, strengthens the pelvic area. Precautions \t 1.\t Bend from the waist only and as much as possible. \t 2.\t Maintain the final posture with normal breathing. \t 3.\t Do not bend the knee, while turning sideward. \t 4.\t Avoid leaning forward or backward while performing this asana. \t 5.\t Bend in your capacity. Contraindications \t 1.\t People suffering from migraine, diarrhoea or neck and back injuries are advised not to perform this asana. \t 2.\t Those with high blood pressure may do this pose but without raising their hand overhead, as this may further raise the blood pressure. Ardha Matsyendrasana This asana is named after the great yogi Matsyendrasana. The name is derived from the Sanskrit words ardha meaning half, matsya meaning fish and endra meaning king. Procedure \t Step 1:\t Firstly kneel down with legs together. Resting on heels. \t Step 2:\t Then sit to the right of your feet as in the picture. \t Step 3:\t Lift right leg over left and place the foot against the outside of the left knee. After this bring left heel in close to hips. The spine must remain erect.","Yoga and Lifestyle 243 \t Step 4:\t Stretch arms out to the sides at shoulder level. Then twist to the right side. \t Step 5:\t Bring the left arm down on the outside of the right knee and hold the right foot in the left hand by placing right hand on the floor behind. Exhaling, twist as far as possible to the right. Then look over the right shoulder. Benefits \t 1.\t Good for increasing the flexibility and function of vertebrae of the spine. \t 2.\t Stretches back muscle and spine. Ardha Matsyendrasana \t 3.\t Cures constipation and indigestion. \t 4.\t Helps to increase oxygen supply to the lungs. \t 5.\t Releases stiffness of hip joints. \t 6.\t Beneficial for slipped disc patient. \t 7.\t Cures back problems. \t 8.\t Increases blood circulation to pelvic region as well as improves the function of reproductive organs. \t 9.\t Effective to cure menstrual problems in women. \t 10.\t Helpful in treatment of diabetes, constipation, spinal problems, Cervical Spondylitis, Urinary Tract Disorder. Precautions \t 1.\t Twist the spine with support of the arm. \t 2.\t Toes of the foot kept near the outside of knee should be facing forward. \t 3.\t The outside edge of the foot which is kept near the buttock should touch the floor. \t 4.\t Sitting straight in this asana is important. \t 5.\t While twisting the spine, simultaneously move the arm, trunk and head. \t 6.\t Do not give jerk to the spine. Contraindications \t 1.\t Should be avoided during pregnancy and periods. \t 2.\t Those suffering from heart problems and those having undergone abdominal surgery should not practise this asana. \t 3.\t Those suffering from severe spinal problems should not practise this asana. \t 4.\t Should be done under expert guidance and consult a doctor before practising any exercise. Bhujangasana The name of bhujangasana is derived from the Sanskrit word bhujanga meaning snake or serpent. Bhujangasana is the stretching yogic exercise of the front torso and the spine. It resembles with the final stage when the cobra is ready to attack its prey by raising its hood. Procedure \t Step 1:\t Lie down in prone position by keeping legs together. \t Step 2:\t Put palms besides shoulder and the head should rest on the floor. \t Step 3:\t Inhale and raise head up to navel region and try to see the roof.","244 Comprehensive Physical Education Lab Manual\u2014XII \t Step 4:\t This position is to be maintained till 10 to 60 second. Steadily inhaling and exhaling must continue. \t Step 5:\t Return to the original position slowly with deep exhalation. \t Step 6:\t It is performed for 3 to 5 times. Benefits \t 1.\t It helps in developing flexibility of the spine. \t 2.\t It helps in curing backache. \t 3.\t This posture helps to compress the kidney thus removes the stagnated blood thereby helps in improving the efficiency of the kidneys. \t 4.\t It helps to reduce stress. This pose gives a good massage to the adrenal gland. Hence, it secretes more adrenaline. \t 5.\t It helps in minimising the risk of rheumatism as cortisone Bhujangasana secretion is regulated by the practice of this asana. \t 6.\t Due to proper massage to the organs of abdominal region such as stomach, pancreas, liver and gallbladder the digestion is improved. \t 7.\t It regulates thyroid gland thus helps to maintain a good health. \t 8.\t This pose helps to expand the chest and thus helps in normal breathing. Precautions \t 1.\t Put minimum weight on hands. \t 2.\t Distribute weight on the back. \t 3.\t The trunk should be raised up to the navel only. \t 4.\t While rising, shoulders should be shrugged backwards. \t 5.\t Lift your body slowly without any jerk. \t 6.\t Do not allow the elbows to spread out. Contraindications \t 1.\t This asana must not be performed by a person suffering from peptic ulcers, hernia, intestinal tuberculosis and hypothyroidism. \t 2.\t A person having abdominal injuries should avoid practice of this asana. \t 3.\t The person having problems of sciatica, slip-disc and ulcerative colitis should take extra precautions while performing this asana. \t 4.\t During pregnancy this asana should be avoided. Paschimottanasana The name of this asana is derived from the Sanskrit words paschima which means west or back or back of body, and uttana which means intense stretch or straight or extended. Procedure \t Step 1:\t Sit down straight with legs together by stretching in front. Keep head, neck and spine erect. \t Step 2:\t The palms should rest on respective knees. \t Step 3:\t After this, bend head and trunk slowly forward to catch the toes with the thumb, index and middle fingers without bending knees. \t Step 4:\t Take a deep breath and exhale slowly. Try to touch head to both knees.","Yoga and Lifestyle 245 \t Step 5:\t Bend the arm and try to touch the elbow on the floor. Paschimottanasana \t Step 6:\t Exhale completely and holding the breath and stay in this posture for a few seconds. \t Step 7:\t After a few seconds, slowly return to starting position. \t Step 8:\t Breathe normally. \t Step 9:\t Repeat this for 3-4 times. Benefits \t 1.\t It helps in relieving stress. \t 2.\t Reduces fatty deposits in the abdomen. \t 3.\t Minimises anxiety, anger, irritability. \t 4.\t Improves the flexibility of the spine. \t 5.\t Helps to minimise constipation and cures digestive disorders. \t 6.\t Tones the abdominal pelvic organs. \t 7.\t This asana is recommended especially for women after delivery. \t 8.\t Relieves headache, migraine and eye strain. Precautions \t 1.\t Exhale while bending forward to facilitate the bending. \t 2.\t Relax the muscles while bending forward. \t 3.\t Maintain the final position at your comfort level. This will gradually help in further progress. \t 4.\t Avoid jerks and strain while assuming and releasing the posture. \t 5.\t Do not bend the knees while touching the forehead with the knees. Contraindications \t 1.\t During pregnancy this asana should be avoided. \t 2.\t Person suffering from slip disc or sciatica problem and asthma should avoid this. \t 3.\t Ulcer patients should not practise this asana. Pavan Muktasana Pavan Muktasana is derived from the two Sanskrit words pawna which means wind and mukta which means to release. Procedure Pavan Muktasana \t Step 1:\t Lie on supine position keeping feet together and arms beside body. \t Step 2:\t Bring right knee towards chest and press the thigh on abdomen with clasped hands. \t Step 3:\t Breathe in and lift head and chest off the floor and touch chin to right knee. \t Step 4:\t Hold and take deep, long breaths in and out. \t Step 5:\t While exhaling, tighten the grip of the hand on the knee and increase the pressure on the chest. As you inhale, loosen the grip. \t Step 6:\t After exhaling, come back to the ground and relax. \t Step 7:\t Repeat this pose with the left leg and then with both legs together.","246 Comprehensive Physical Education Lab Manual\u2014XII Benefits \t 1.\t It helps in strengthening the back and abdominal muscles. \t 2.\t Massages the intestines and other organs in the abdomen. \t 3.\t Develops digestion and release of gas. \t 4.\t Enhances blood circulation in the hip joints. Precautions \t 1.\t It causes pressure and contraction at the lower abdomen, hence should be practiced carefully. \t 2.\t Knees should be together while pressing against the chest. \t 3.\t Don\u2019t shake the body and avoid jerky movement. \t 4.\t Avoid bending the head if suffering from spondylitis Contraindications \t 1.\t Avoid practising this asana if suffering from high blood pressure, heart problem, hyperacidity, hernia, slip disc, neck and back problems. \t 2.\t Avoid during the period of pregnancy. \t 3.\t Anyone suffering from hernia or piles should avoid this asana. Sukhasana The name of sukhasana is derived from the Sanskrit word sukham which means delight or bliss. Procedure \t Step 1:\t Sit down normally on the floor. Stretch out legs ahead in front. \t Step 2:\t After this, cross the legs and broaden the knees in order to put both feet under the opposite knee. \t Step 3:\t After that, bend knees along with folded legs. \t Step 4:\t Keep feet loose in order that the external edges lay on the floor and the inner curves are settled beneath the inverse leg. \t Step 5:\t The thighs must be with crossed legs ought to frame a little triangle. Keep some space between feet and pelvis. Place hands on the knees as shown in the picture. \t Step 6:\t Now sit with hips in a neutral position. Attempt to hold a breath and after that gradually bring down back on to the floor. \t Step 7:\t Keep hands on knees. Benefits \t 1.\t It helps in reducing fatigue. \t 2.\t Strengthens back. \t 3.\t Broadens collarbones and chest. \t 4.\t Calms the mind. \t 5.\t Helps in minimising anxiety, stress and mental tiredness. \t 6.\t Helps in improving body posture. \t 7.\t Stretches your ankles and knees. \t 8.\t It gives gentle massage to your knees, calf muscles and your thighs also. Sukhasana","Yoga and Lifestyle 247 Precautions \t 1.\t Do not perform on the uneven place. \t 2.\t Do the asana on a mat. \t 3.\t It should be done slowly and smoothly. \t 4.\t Do not force the knee down. \t 5.\t Keep the spine neck, and head in a balanced, erect conditions. Contraindications \t 1.\t This asana doesn\u2019t have excessively numerous contraindications. However, the individuals experiencing backache should not stay in this position for over 5 minutes. \t 2. \t Person suffering from knee injury is not advised to sit in this position for long time. Chakrasana The name of this asana is derived from the Sanskrit word chakra which means wheel. Procedure Chakrasana \t Step 1:\t Lie down on the floor (Yoga mat) looking upward. \t Step 2:\t Fold legs and make sure that the sole of the feet touches the floor. \t Step 3:\t Bring both the hands and keep them beneath the shoulders. \t Step 4:\t Take deep breath and keep hands and legs on the floor. Then slowly raise hips, shoulder and the head from the floor. \t Step 5:\t Then bend your back as much as possible. \t Step 6:\t Stay on the same posture for a minute. Benefits \t 1.\t The chest enhances and the lungs get more oxygen. \t 2.\t Reduces the stress and tension. \t 3.\t Helps in strengthening the back and increases the elasticity of the spine. \t 4.\t Reduces the fat in abdomen area and tones the digestive system. \t 5.\t Regulates the endocrine glands and maintains the metabolism normally. \t 6.\t Helps in stimulating the process of the liver and kidneys. Precautions \t 1.\t Lift your body carefully. \t 2.\t Keep the arms and legs straight as much as possible in final position. \t 3.\t Do not stretch too much while bringing the hands towards feet. \t 4.\t Do not give jerk to the spine. Contraindications \t 1.\t People suffering from diarrhoea and hernia should avoid this asana. \t 2. \t People having heart problems must do this asana after consulting a doctor. \t 3. \t This asana is not safe for the pregnant women.","248 Comprehensive Physical Education Lab Manual\u2014XII \t 4. \t People having pain in wrist, ankles and spine should avoid this yoga asana as it may be harmful. \t 5.\t Persons suffering from hypertension must not practise this asana. Gomukhasana The name of gomukhasana is derived from the Sanskrit words go meaning cow and mukha meaning head. This asana stretches several parts of the body simultaneously including ankles, thighs, hips, chest, neck, arms and hands. Procedure \t Step 1:\t Slide knees together in front and stacking the right knee directly on the top of the left. \t Step 2:\t Sit back in between feet which should be equidistant from hips. \t Step 3:\t Support weight evenly in the midst of sitting bones. \t Step 4:\t Extend left arm up. Then bring left hand down to the centre of back. \t Step 5:\t Bring right arm to the same and parallel to the floor. Gomukhasana Then rotate the arm inward. Thumb will turn first towards the floor until palm faces above. \t Step 6:\t Take a deep breath and while exhaling sweep right arm behind and in the hollow of lower back. \t Step 7:\t Keeping spine long and hold hands behind back. Then lift left elbow towards upward direction. Then draw right elbow towards the floor. Keep left arm close to head. \t Step 8:\t Now release arms, uncross legs, and repeat Gomukhasana with the left knee on top and left elbow pointing down. Benefits \t 1.\t This asana helps in relaxing a person. \t 2.\t It stimulates the kidneys. \t 3.\t It is helpful in relieving ailments like diabetes and high blood pressure. \t 4.\t Since practising gomukhasana leads to development of the muscles of the lower back, hips and the knees, it is beneficial for backache, sciatica and rheumatism. Precautions \t 1.\t Always keep the heels in touch with buttocks. \t 2.\t Keep the knees one over the other. \t 3.\t Keep the head and neck erect without bending the joints. \t 4.\t Look in front. \t 5.\t Never sit on the heels. \t 6.\t Do not raise the knees. Contraindications \t 1.\t This asana should not be practised in case of neck, knee, hip and shoulder injury. \t 2. \t Don\u2019t go beyond personal capacity.","Yoga and Lifestyle 249 Parvatasana Parvatasana is one of the important seated yoga postures. As the pose resembles a mountain, it is called Parvatasana (Mountain pose). Procedure \t Step 1:\t Firstly sit down on the floor keeping cross legged position. The legs are kept apart a little more than the hip width. \t Step 2:\t Bring hands in the front so that palms face towards the performer. \t Step 3:\t Exhale and move hands over head. Keep your fingers interlocked and hands stretched upwards. \t Step 4:\t Pull torso in upward direction and stretch it as much as high. \t Step 5:\t Hold this position for a little longer and breathe normally. \t Step 6:\t Come down to original position. \t Step 7:\t Repeat the asana for about 8\u201310 times. Benefits Parvatasana \t 1.\t Since it gives a full body stretch, it improves the blood circulation. \t 2. \t Helps in reducing mental fatigue and also improves the memory and concentration. \t 3. \t Strengthens the weak muscles of the body and thus prevents any injury. \t 4. \t Improves the health of internal organs. \t 5. \t Helps in reducing respiratory problems like asthma. \t 6. \t The regular practice of this pose prevents rheumatic stiffness and arthritis. \t 7. \t Helps in losing body weight. Precautions \t 1.\t Don\u2019t lift the buttocks off the floor. \t 2.\t Don\u2019t bend the elbow or overstrain the knees. \t 3.\t Keep a straight neck and avoid any forward movement. \t 4.\t Avoid hunching of the back during sitting position. Contraindications \t 1.\t Don\u2019t overstrain the knees. \t 2.\t The neck should be kept straight to avoid any forward movement. \t 3. \t Avoid hunching of the back during sitting position. \t 4. \t It can cause hunch back and stiff shoulder due to wrong way of doing this asana. Matsyasana The name Matsyasana is derived from the Sanskrit word matsya which means fish. Matsyasana is also known as fish pose. Procedure \t Step 1:\t Sit in padmasana and inhale completely. \t Step 2:\t While exhaling, bend the upper part of the body slowly backwards.","250 Comprehensive Physical Education Lab Manual\u2014XII \t Step 3:\t Raise the chest up by bending the neck backward and rest on Matsyasana your head. \t Step 4:\t Hold the toes with the hands such that elbows touch the ground and then inhale. \t Step 5:\t Keep the body erect for 1\u20135 minutes and come back to initial position. \t Step 6:\t Repeat this asana 3\u20134 times. Benefits \t 1. \t It strengthens the muscles of upper back and the back of neck. \t 2. \t Helps in improving posture and provides relief from respiratory disorders. \t 3. \t Also strengthens the spine and helps to prevent backache and pain. Precautions \t 1.\t Try to make the maximum arch of the spine. \t 2.\t Keep the arms bent at the elbows. \t 3.\t The crown of head should touch the floor. \t 4.\t The knees should touch the ground. \t 5.\t Do not raise the knees from the ground while arching the back. \t 6.\t While leaning backward, do not strain. Contraindications \t 1.\t A person suffering from hypertension must avoid this asana. \t 2. \t Migraine and insomnia patients should also avoid this asana. \t 3. \t Individuals suffering from serious lower-back or neck injuries should not practise Matsyasana. Tadasana The word is derived from the Sanskrit word tada, which means Palm tree. Tadasana is the beginning and ending asana of Surya Namaskar according to Ashtanga yog. Procedure Tadasana \t Step 1:\t Stand straight on the floor. Then take a small gap between the feet. \t Step 2:\t After deep inhalation both the arms are raised. \t Step 3:\t Keep arms upward by interlocking fingers. \t Step 4:\t Come on the toes by raising heels concurrently. \t Step 5:\t Feel the pressure of stretching front toes to fingers. \t Step 6:\t Try to maintain this pose along with slow and deep breathing. \t Step 7:\t Return to the original position with deep exhalation. \t Step 8:\t Perform number of rounds as per capacity but having relaxation for a while after each round. Benefits \t 1. \t This asana strengthens the lungs. \t 2. \t Activates the nerves of the entire body.","Yoga and Lifestyle 251 \t 3. \t Improves the strength of vertebral column. \t 4. \t Helps in improving digestion. \t 5. \t Develops the strength of arms and legs. \t 6. \t Reduces the problems of flat foot. Precautions \t 1.\t The inner upper arms should touch the respective ears. \t 2.\t Stretch the arms and fingers in full capacity. \t 3.\t Keep the head, neck and the body in one straight line. \t 4.\t Avoid bending forward or backward. Contraindications \t 1. \t Person suffering from headaches, low blood pressure and insomnia are advised not to practise this asana without consulting the yoga instructor. \t 2. \t During pregnancy this asana should be avoided. Ardha Chakrasana The name is derived from the Sanskrit words ardha which means half and chakra which means wheel. Procedure Ardha Chakrasana \t Step 1:\t In the start stand straight with feet together and arms alongside. \t Step 2:\t Give weight equally on both the feet. \t Step 3:\t After inhalation, extend arms overhead, palms facing each other. \t Step 4:\t Exhale, then gently bend backwards pushing the pelvis forward. Keep the arms in line with the ears. Elbows and knees must be kept straight. Head up and chest must be lifted towards the ceiling. \t Step 5:\t Hold and Inhale then comeback up. \t Step 6:\t Then exhale and bring the arms down and relax. Benefits \t 1. \t Improves the strength of front upper torso. \t 2.\t Develops the tone of the arms and shoulder muscle. Precautions \t 1.\t The inner upper arms should touch the respective ears. \t 2.\t Stretch the arms and fingers in full capacity. \t 3.\t Keep the head, neck and the body in one straight line. \t 4.\t Avoid bending forward or backward. Contraindications \t 1.\t Person suffering from serious hip or spinal problems should avoid this asana. \t 2. \t Patients of high blood pressure and brain ailments should avoid this asana. \t 3. \t Peptic or duodenal ulcers and hernia patients should also avoid this asana. \t 4. \t During pregnancy, this asana should be avoided.","252 Comprehensive Physical Education Lab Manual\u2014XII Shavasana This asana is derived from the Sanskrit word shava which means corpse. This pose looks like sleeping pose. It is very simple and everyone can do this asana. Shavasana Procedure \t Step 1:\t Lie flat on back, like a sleeping pose and legs should be separated. \t Step 2:\t Keep arms at the side and palms facing up. Just relax. \t Step 3:\t Close eyes and breathe deeply and slowly through the nostrils. \t Step 4:\t Start concentrating from your head to your feet. A person doing this asana is consciously relaxing each part of the body. \t Step 5:\t Those having good concentration can practise for a long time, however others can practise for 3-5 minutes. Benefits \t 1.\t Relaxes the whole body. \t 2. \t Helps in releasing stress, fatigue, depression and tension. \t 3.\t Improves concentration. \t 4. \t Helps in curing insomnia. \t 5. \t Calms the mind and improves mental health. \t 6. \t Stimulates blood circulation. \t 7. \t Beneficial for those suffering from neurological problem, asthma, constipation, diabetes and indigestion. Precautions \t 1.\t It helps in reducing anxiety, fatigue and stress. \t 2.\t It relaxes the body muscles. \t 3.\t It induces feeling of freshness. \t 4.\t Shavasana relaxes tensed nerves, boosts up energy level and develops harmony, as well as calmness in the body. Contraindications \t 1.\t This asana is absolutely safe and can be practised by anyone and everyone, unless the doctor has advised not to lie on back. \t 2. \t Someone with severe acidity may find lying on the back very uncomfortable as the food pipe may cause irritation.","Yoga and Lifestyle 253 Vakrasana Vakrasana is derived from the Sanskrit word vakra which means twisting. It is a simplified form of Ardha matsyendrasana. Procedure Vakrasana \t Step 1:\t Sit down stretching legs forward on the floor. Keep hands beside thighs. \t Step 2:\t Bend right leg and keep left leg straight and stretched. \t Step 3:\t Keep the right foot beside the left knee and the right knee raised upward. \t Step 4:\t Inhale and raise the arms shoulder high, keeping the elbows straight. \t Step 5:\t After exhaling, twist to the right, place the left arm by the outer side of the right knee. \t Step 6:\t Take the right hand behind the back keeping the palms on the floor. \t Step 7:\t Hold on the position as long as comfortable. \t Step 8:\t Repeat with other side also. Benefits \t 1.\t It increases the elasticity of spine and tones the spinal nerves. \t 2.\t Helps to relieve the stiffness of vertebrae. \t 3.\t Massages the abdominal organs. \t 4.\t Reduces belly fat. \t 5.\t Regulates the secretion of digestive juices useful for different digestive disorders. \t 6.\t Flab on the lateral side of the abdomen gets reduced. Precautions \t 1.\t After folding right leg only the right hand has to be taken back, not the left hand. \t 2.\t Do not practice more than 2 rounds. Breathing properly is very important. Contraindications \t 1.\t Avoid this asana in case the person is suffering from severe back pain. \t 2.\t This asana is also not recommended for people suffering from ulcer and hernia. Shalabhasana The name of this asana is derived from the Sanskrit word shalabh which means Locust or grasshopper (a type of insect). While doing Shalabhasana, the complete body shape seems like a locust or grasshopper structure. Thus, this posture is additionally known as Shalabhasana Locust pose. Procedure \t Step 1:\t Lie flat on stomach, with the legs and feet together, toes pointing back. \t Step 2:\t Interlock fingers and place them under body. Stretch the chin forward and place it on the ground. \t Step 3:\t Inhale and push the hands against the ground. Then lift both the legs up using the lower back muscles.","254 Comprehensive Physical Education Lab Manual\u2014XII \t Step 4:\t Hold the position for as long as comfortable without getting any strain. Then breathe normally. \t Step 5:\t Exhale and lower the legs. Benefits \t 1. \t It is beneficial in all the disorders associated with Shalabhasana lower end of the spine. \t 2. \t Helps in minimising backache and sciatica pain. \t 3. \t Useful for reducing unwanted fats around abdomen, waist, hips and thighs. \t 4. \t Can cure cervical spondylitis and spinal cord ailments. \t 5.\t Strengthens wrists, hips, thighs, legs, lower abdomen and diaphragm. Precautions \t 1.\t Use the hand to balance and also to control the body weight. \t 2.\t While lifting the leg, contract the lower dorsal muscles and press the abdomen on the floor. \t 3.\t Legs should be outstretched and straight. \t 4.\t Jerk and unbearable strains should be avoided. \t 5.\t Do not rush through the exercise and to not push yourself too much. \t 6.\t Do not put too much pressure on the hands. Contraindications \t 1. \t Persons having cardiac problems dents and hypertension must avoid this asana. \t 2. \t In case of peptic ulcer, the asana should not be practised. \t 3. \t Hernia patients should avoid this asana. OBESITY The major cause of obesity is poor, unhealthy lifestyle which includes less consumption of fresh fruits and vegetables and high intake of junk and processed foods, absence of physical activity. Obesity leads to many health problems. Factors like genetics and environment can contribute to obesity, but there is no doubt that your lifestyle also plays a big role. If you have been gaining pounds lately then chances are that your lifestyle could be causing your weight gain. Here are some ways that your lifestyle could be making you obese. Obesity does not just happen overnight rather it develops gradually from improper diet and poor lifestyle choices. Prevention of Obesity The following measures help in prevention of obesity: \t 1.\t Choosing healthier food (whole grains, fruits and vegetables, healthy fats and protein sources) and beverages \t 2.\t Limiting unhealthy food (refined grains and sweets, potatoes, red meat, processed meat) and beverages (sugary drinks) \t 3.\t Increasing physical activity \t 4.\t Limiting television time and sitting time \t 5.\t Improving sleep \t 6.\t Reducing stress \t 7.\t Practising yoga asanas","Yoga and Lifestyle 255 Asanas to Prevent Obesity Regular practice of Vajrasana, Hastasana, Trikonasana and Ardh Matsyendrasana help in preventing obesity, is also helpful in treating obesity. DIABETES The diabetes is also related with lifestyle. It can be managed by the following ways: \t 1.\tFood: Healthy eating is a major factor of good lifestyle. The management of diabetes largely depends on type of food a person is caring. Eating well-balanced meal can prevent diabetes. Giving upon junk food, processed food and additional sugars are helpful. \t 2.\t Proper Coordination of Meals and Medication: Too little food intake in comparison to diabetes medications especially Insulin may lead to hypoglycaemia and can cause dangerously low blood sugar which can result in death. However, excessive intake of food (high in sugar) may cause increase in blood sugar level leading to hyperglycaemia. A person having healthy lifestyle can easily manage diabetes (Exercise + Proper Diet). \t 3.\t Regular Exercise: Regular exercise can help to manage diabetes. Whenever workout is done the sugar (glucose) is used to obtain energy. Thus, regular exercise can improve body\u2019s response to insulin. Doing activities such as housework, gardening or walking and cycling can also lower blood sugar level. Drink plenty of water while exercising because dehydration can affect blood sugar levels. \t 4. \t Practising yoga asanas: Practising yoga asanas on regular basis and making yoga as a lifestyle helps in preventing diabetes. Asanas to Prevent Diabetes Regular practice of Bhujangasana, Paschimottanasana, Pavan Muktasana and Ardh Matsyendrasana help in preventing diabetes. ASTHMA Asthma is caused due to constriction of airways. In this condition, extra mucus is also produced. Ultimately, this leads to shortness of breath and trigger coughing and wheezing. Generally, the symptoms of asthma range from minor to major. The following are the symptoms of asthma: \t(i) \t Shortness of breath \t(ii) \t Stiffness in chest and pain \t(iii) \t Infrequent coughing and sneezing \t(iv) \t Wheezing sound \t(v) \t Increased difficulty in breathing. \t\t Asthma is mainly allergy induced. Many allergens trigger asthma. Some time occupational environment can also lead to asthma as working places may have chemical fumes, gases or dust that can also trigger allergens and can cause asthma. It is also observed that few people suffer from exercise induced asthma. Respiratory infections can also be a cause for asthma. Certain medications, including beta blockers, aspirin, ibuprofen and naproxen may cause asthma. Strong emotional situation can also trigger asthma.","256 Comprehensive Physical Education Lab Manual\u2014XII Relaxed Air trapped smooth in alveoli muscle Tightened smooth muscle Normal Asthmatic Wall inflamed airway airway and thickened Asthmatic airway during attack Prevention and Management of Asthma Mainly prevention is initiated by avoiding the triggers of asthma. Methods of its prevention are given below: \t(a)\t Using air conditioners: The windows of the air conditioned houses arc mainly closed and this reduces the entry of airborne pollens that can cause asthma. \t(b) \t Minimizing dust: Minimize dust in the house and at working places. For example, removing carpeting and installing hardwood can reduce the dust. \t(c) \t Maintaining Cleanliness: Keep your home and work place clean. This reduces the dust. Use of mask while cleaning can also prevent asthma. \t(d)\t Practising yoga asanas. Asanas to Prevent Asthma Regular practice of Sukhasana, Chakrasana, Gomukhasana, Parvatasana, Bhujangasana, Paschimottanasana and Matsyasana help in preventing asthma attacks. HYPERTENSION Hypertension which is also referred to as high blood pressure (BP) is a condition in which the arteries have persistently elevated blood pressure. Every time the human heart beats, it pumps blood to the whole body through the arteries. Blood pressure is the force of blood pushing up against the blood vessel walls. The higher the pressure, the harder it is for heart to pump. Prevention of Hypertension Hypertension can be prevented by adjusting your lifestyle so that proper diet and exercise are key components. Important lifestyle changes includes: \t 1. \t Losing weight\t 2. \t Quitting smoking \t 3. \t Eating a healthy diet\t 4. \t Reducing sodium intake \t 5. \t Exercising regularly\t 6. \t Limiting alcohol intake \t 7. \t Practising yoga asanas. Asanas to Prevent Hypertension Regular practice of Tadasana, Vajrasana, Pavan Muktasana, Ardha Chakrasana, Bhujangasana and Shavasana help in preventing hypertension.","Yoga and Lifestyle 257 BACK PAIN Back pain is also related to lifestyle. The prevention and management can be done in following ways: \t 1.\t Losing weight\t 2.\t Quitting smoking \t 3.\t Eating a healthy diet\t 4.\t Reducing stress \t 5.\t Exercising regularly\t 6.\t Practising yoga asanas Asanas to Prevent Back Pain Regular practice of Tadasana, Ardh Matsyendrasana, Vakrasana, Shalabhasana and Bhujangasana can help in preventing back pain. VIVA VOCE Q. 1.\t What are the types of asanas? \t(d)\u2002\u0007It removes the problems related to Ans.\t (a) Meditative asanas (b) Relaxative asanas menstruation. \t(c) Corrective asanas Q. 7.\t What are the benefits of practising Q. 2.\t What is Parvatasana? Matasyasana? Ans.\t Parvatasana is one of the important seated yoga Ans.\t (a)\u2002I\u0007t is helpful in removing back pain, knee postures. As the pose resembles a mountain, it pain and tonsillitis. is called Parvatasana (Mountain pose). Q. 3.\t What are the advantages of Padamasana? \t(b)\u2002\u0007It also removes the defects of eyes. Ans.\t (a) It removes urinary disorders. \t(b) It is good for concentration of mind. \t(c)\u2002T\u0007 his asana is helpful for the treatment of \t(c) It helps in removing backache. diabetes. \t(d) It helps to cure sciatica problem. \t(e) It helps to reduce abdominal fat. Q. 8.\t What are the advantages of Paschimott- Q. 4.\t What are the advantages of Chakrasana? anasana? Ans.\t (a) It removes the back pain. \t(b) It removes the pain of kidneys. Ans.\t (a)\u2002It removes gas trouble. \t(c) It is helpful in removing obesity. \t(d) It removes the problem of hernia. \t(b)\u2002It prevents the early ossification of bones. Q. 5.\t What are the advantages of Bhujangasana? Ans.\t (a) It increases the digestive efficiency. \t(c)\u2002It is a good remedy for constipation. \t(b) It removes constipation. \t(c) It stimulates thyroid gland. \t(d)\u2002I\u0007t helps to overcome several menstrual \t(d) It improves posture. disorders. Q. 6.\t What are the advantages of Vajrasana? Ans.\t (a)\u2002It is helpful for concentration. \t(e)\u2002\u0007It gives relief in sciatica, backache and \t (b)\u2002I\u0007t is helpful for getting rid of dysentery, asthma. back pain and chest diseases. Q. 9.\t What are the advantages of Shalabhasana? \t(c)\u2002It enhances the power of memory. Ans.\t (a)\u2002\u0007It removes the excess fat from the thighs, hips, waist and abdomen. \t(b)\u2002It improves the functions of intestines. \t(c)\u2002It corrects the faulty curvature of spine. Q. 10.\t What are the advantages of Sarvangasana? Ans.\t (a)\u2002It relieves headache. \t(b)\u2002\u0007It prevents the untimely wrinkling of the face. \t(c)\u2002It enables to have a good eyesight.","258 Comprehensive Physical Education Lab Manual\u2014XII \t(d)\u2002I\u0007t provides strength to vertebral column back, hips and the knees, it is beneficial for and increases flexibility. backache, sciatica and rheumatism. \t(e)\u2002\u0007It improves digestion and pancreative Q. 12.\t What are the benefits of doing Shavasana? secretion. Ans.\t (a)\u2002It strengthens the nervous system. \t(f)\u2002It is helpful in the treatment of leprosy. \t(b)\u2002It controls the high blood pressure. \t(c)\u2002It relieves mental tension. Q. 11.\t What are the advantages of Gomukhasana? \t(d)\u2002\u0007It gives new vigour to both mind and body simultaneously. Ans.\t (a)\u2002This asana helps in relaxing a person. \t(e)\u2002It removes many psychosomatic problems. \t(b)\u2002It stimulates the kidneys. \t(f)\u2002It helps to cure many cardiac problems. \t(c)\u2002I\u0007t is helpful in relieving ailments like diabetes and high blood pressure. \t(d)\u2002\u0007Since practising gomukhasana leads to development of the muscles of the lower","Appendix\u20141 1259 APPENDIX Venue of Games OLYMPIC MOVEMENT AND VENUES The Olympics is a quadrennial international multi-sport event celebrated as a global sports festival by people all over the world. The Olympics are held in both the summer and winter, and its ultimate goal is the cultivation of people and world peace through sports. The Games of the XXXII Olympiad were held in 2021 in Tokyo, Japan, with 339 events in 33 sports (50 disciplines), and 11,420 athletes from 206 countries and regions. Paris, France will be the hosts of the 2024 Olympics, commemorating the memorable 33rd Olympic Games. According to historical records, the first ancient Olympic Games can be traced back to 776 BC. They were dedicated to the Olympian gods and were staged on the ancient plains of Olympia. They continued for nearly 12 centuries, until Emperor Theodosius decreed in 393 AD that all such \u201cpagan cults\u201d be banned. The modern Olympic Games are the leading international sporting event featuring summer and winter sports competitions in which thousands of athletes participate in a variety of competitions. The Olympic Games are considered to be the world\u2019s foremost sports competition with more than 200 nations participating. The Olympic Games are held after every four years, with the Summer and Winter Games alternating, meaning they each occur every four years but two years apart. Their creation was inspired by the ancient Olympic Games, which were held in Olympia, Greece, from the 8th century BC to the 4th century AD. Baron Pierre de Coubertin founded the International Olympic Committee (IOC) in 1894. The IOC is the governing body of the Olympic Movement, with the Olympic Charter defining its structure and authority. OLYMPIC TORCH Olympic Torch The Olympic flame is a symbol of the Olympic Games. Commemorating the theft of fire from the Greek god Zeus by Prometheus, its origins lie in ancient Greece, where a fire was kept burning throughout the celebration of the ancient Olympics. The fire was reintroduced at the 1928 Summer Olympics in Amsterdam, and it has been part of the modern Olympic Games ever since. The Olympic torch makes its way through a huge relay to the Opening Ceremony that kicks off the Olympic Games. The runners in cross country relay transports the lighted torch from the valley of Olympia, Greece to the various designated sites of the games. Introduced by Carl Diem at the 1936 Summer Olympics in Berlin, the relay starts four weeks before the opening of the games. The runners represent each 259","260 Comprehensive Physical Education Lab Manual\u2014XII country that lies between Greece and the host nation. Planes and ships transport the torch across mountains and seas. The final runner carries the torch in the stadium, circles the track and lights the Olympic flame. The flame is kept burning until the games end. OLYMPIC MOTTO The Olympic motto is \u201cCitius, Altius, Fortius\u201d. These three Latin words mean \u201cSwifter, Higher, Stronger\u201d. Baron de Coubertin made it the Olympic motto, pointing out that \u201cathletes need \u2018freedom of excess\u2019. That is why we gave them this motto\u2026a motto for people who dare to break records. Coubertin borrowed this motto from Father Henri Martin Dideon, the headmaster of Arcueil College in Paris. Father Dideon used the motto to describe the great achievements of the athletes at his school. Coubertin felt it could be used to describe the goals of great athletes all over the world. OLYMPIC FLAG Olympic Flag The Olympic Flag made its debut at the 1920 Olympic Games in Antwerp, Belgium. Flag consists of a white field bearing five equal interlocking rings of blue, dark yellow, black, green, and red with separations wherever two rings intersect. The five Olympic Rings signify the unity of the five continents. The colours (white, red, blue, green, black and yellow) were chosen such that each nation had at least one on its national flag. The white flag signifies peace, serenity and purity of spirit. OLYMPIC OATH The Olympic Oath is a solemn promise made by one athlete\u2014as a representative of each of the participating Olympic competitors; and by one judge\u2014as a representative of each officiating Olympic referee or other official, at the opening ceremonies of each Olympic Games. The athlete, from the team of the organizing country, holds a corner of the Olympic Flag while reciting the oath: \u201cIn the name of all the competitors I promise that we shall take part in these Olympic Games, respecting and abiding by the rules which govern them, committing ourselves to a sport without doping and without drugs, in the true spirit of sportsmanship, for the glory of sport and the honor of our teams.\u201d VENUES OF OLYMPIC GAMES Year City Country 1896 Athens Greece 1900 Paris France 1904 St. Louis United States 1908 London United Kingdom 1912 Stockholm Sweden 1916 Scheduled for Berlin Germany* 1920 Antwerp Belgium 1924 Paris France 1928 Amsterdam Netherlands 1932 Los Angeles United States 1936 Berlin Germany *\u2002The Olympic games could not be held in 1916 due to the World War I.","Appendix\u20141 261 1940 Scheduled for Tokyo Japan** 1944 Scheduled for London United Kingdom** 1948 London United Kingdom 1952 Helsinki Finland 1956 Melbourne Australia 1960 Rome Italy 1964 Tokyo Japan 1968 Mexico City Mexico 1972 Munich West Germany (now Germany) 1976 Montreal Canada 1980 Moscow USSR (now Russia) 1984 Los Angeles United States 1988 Seoul South Korea 1992 Barcelona Spain 1996 Atlanta United States 2000 Sydney Australia 2004 Athens Greece 2008 Beijing China 2012 London United Kingdom 2016 Rio de Janeiro Brazil 2020 Tokyo Japan*** 2024 Scheduled at Paris France 2028 Scheduled at Los Angeles United States **\u2002The Olympic games could not be held in 1940 and 1944 due to the World War II. ***\u2002The Olympic games held in 2021 due to Covid-19 pandemic. VENUES OF ASIAN GAMES Year City Country 1951 New Delhi India 1954 Manila Philippines 1958 Tokyo Japan 1962 Jakarta Indonesia 1966 Bangkok Thailand 1970 Bangkok Thailand 1974 Tehran Iran 1978 Bangkok Thailand 1982 New Delhi India 1986 Seoul South Korea 1990 Beijing China","262 Comprehensive Physical Education Lab Manual\u2014XII 1994 Hiroshima Japan 1998 Bangkok Thailand 2006 Doha Qatar 2010 Guangzhou China 2014 Incheon South Korea 2018 Jakarta and Palembang Indonesia 2022 Hangzhou China 2026 Scheduled at Nagoya Japan VENUES OF COMMONWEALTH GAMES Year City Country 1930 1934 Hamilton Canada 1938 1942 London England (United Kingdom) 1946 1950 Sydney Australia 1954 1958 No games were held due to the World War II 1962 1966 No games were held due to the World War II 1970 1974 Auckland New Zealand 1978 1982 Vancouver Canada 1986 1990 Cardiff Wales 1994 1998 Perth Australia 2002 2006 Kingston Jamaica 2010 2014 Edinburgh Scotland 2018 2022 Christchurch New Zealand 2026 Edmonton Canada Brisbane Australia Edinburgh Scotland Auckland New Zealand Victoria Canada Kuala Lumpur Malaysia Manchester England (United Kingdom) Melbourne Australia New Delhi India Glasgow Scotland Gold Coast Australia Birmingham England (United Kingdom) Scheduled at Victoria Australia","Appendix\u20142 2263 APPENDIX India\u2019s Performance in the Olympic Games 1928\u20132020 At Glance 1. Gold Silver Bronze Total Overall 10 7 16 33 Men 10 5 10 25 Women \u2013 2 6 8 2. Hockey 81 3 12 Athletics 1\u2013 \u2013 1 Tennis \u2013\u2013 1 1 Weightlifting \u20131 1 2 Wrestling \u20132 5 7 Shooting 12 1 4 Boxing \u2013\u2013 3 3 Bandminton \u20131 2 3 3. Year and Place Gold Silver Bronze Total Amsterdam 1928 1 \u00d7 \u00d7 1 Los Angeles 1932 1 \u00d7 \u00d7 1 Berlin 1936 1 \u00d7 \u00d7 1 London 1948 1 \u00d7 \u00d7 1 Helsinki 1952 1 \u00d7 1 2 263","264 1 Comprehensive Physical Education Lab Manual\u2014XII \u00d7 Melbourne 1956 1 \u00d7 \u00d71 Rome 1960 \u00d7 1 \u00d71 Tokyo 1964 \u00d7 \u00d7 \u00d71 Mexico 1968 \u00d7 \u00d7 11 Munich 1972 1 \u00d7 11 Montreal 1976 \u00d7 \u00d7 \u00d7\u00d7 Moscow 1980 \u00d7 \u00d7 \u00d71 Los Angeles 1984 \u00d7 \u00d7 \u00d7\u00d7 Seoul 1988 \u00d7 \u00d7 \u00d7\u00d7 Barcelona 1992 \u00d7 \u00d7 \u00d7\u00d7 Atlanta 1996 \u00d7 \u00d7 11 Sydney 2000 1 \u00d7 11 Athens 2004 \u00d7 1 \u00d71 Beijing 2008 \u00d7 \u00d7 23 London 2012 1 2 46 Rio 2016 1 12 Tokyo 2020 (Held in 2021) 2 47","Page No................ Date:.......\/.......\/20...... 1 Teacher\u2019s Signature ......................","2","ISBN: 978-93-5138-015-3 9 789351 380153 T11-8859-499-COMP. PHY EDU LAB MANUAL XI"]