Gunjan Sharma, Assistant Professor, Pragati College, Raipur, CG.

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INTRODUCTION: Yoga is a way of life, an art of righteous living or an integrated system
for the benefit of the body, mind and inner spirit. This art originated, was perfected and
practiced in India thousands of years ago.
Yoga is essentially a spiritual discipline based on an extremely subtle
science, which focuses on bringing harmony between mind and body. It is an art and scince of
healthy living. The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or
‘to yoke’ or ‘to unite’. As per Yogic scriptures the practice of Yoga leads to the union of
individual consciousness with that of the Universal Consciousness, indicating a perfect
harmony between the mind and body, Man & Nature. According to modern scientists,
everything in the universe is just a manifestation of the same quantum firmament. One who
experiences this oneness of existence is said to be in yoga, and is termed as a yogi, having
attained to a state of freedom referred to as mukti, nirvana or moksha. Thus the aim of Yoga
is Self-realization, to overcome all kinds of sufferings leading to 'the state of liberation'
(Moksha) or ‘freedom’ (Kaivalya). Living with freedom in all walks of life, health and
harmony shall be the main objectives of Yoga practice."Yoga” also refers to an inner science
comprising of a variety of methods through which human beings can realize this union and
achieve mastery over their destiny.Yoga, being widely considered as an ‘immortal cultural
outcome’ of Indus Saraswati Valley civilization – dating back to 2700 B.C., has proved itself
catering to both material and spiritual upliftment of humanity.Basic humane values are the
very identity of Yoga Sadhana.
THE HISTORY OF YOGA:-The practice of Yoga is believed to have started with the
very dawn of civilization. The science of yoga has its origin thousands of years ago, long
before the first religions or belief systems were born. In the yogic lore, Shiva is seen as the
first yogi or Adiyogi, and the first Guru or Adi Guru. Several Thousand years ago, on the banks
of the lake Kantisarovar in the Himalayas, Adiyogi poured his profound knowledge into the
legendary Saptarishis or "seven sages”. The sages carried this powerful yogic science to
different parts of the world, including Asia, the Middle East, Northern Africa and South
America. Interestingly, modern scholars have noted and marvelled at the close parallels found

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between ancient cultures across the globe. However, it was in India that the yogic system found
its fullest expression. Agastya, the Saptarishi who travelled across the Indian subcontinent,
crafted this culture around a core yogic way of life.
The references to yoga are available in 'Upanishads' and 'Puranas'
composed by Indian Aryans in the later Vedic and post- Vedic period. The main credit for
systematizing yoga goes to Patanjali who wrote 'Yoga Sutra', two thousand Years ago. He
described the principles of the full eight fold yogic discipline. He composed the treatise in
brief code words known as 'Sutras'. 'Yoga Sutra' is the most important basic text on Yoga. It
is through this basic treatise that the essential message of yoga spread throughout the world.
Aim of Yoga is the attainment of the physical, mental and spiritual health. Patanjali has
recommended eight stages of Yoga discipline. They are:
1. YAMAS- Abstentions or restrains
2. NIYAMAS- Austerities, purity, contentment, study, surrender of the ego
3. ASANAS- Physical postures or exercises
4. PRANAYAMA- Control of vital energy (Breathing control)
5. PARTYAHARA- Withdrawal of the senses
6. DHARANA- Concentration of the mind (Contemplation)
7. DHYANA- Meditation
8. SAMADHI- Attainment of The super conscious state

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ASANAS
Introduction: - 'Asanas' in Sanskrit means posture. There are around 84 asanas - each one
has a special name, special form and a distinct way of performing. Asanas are designed to
promote, a state of mental and physical well-being or good health. This may be defined as the
condition that is experienced when all the organs function effectively under the intelligent
control of the mind. Asanas have an extraordinary capacity to overhaul, rejuvenate and bring
the entire system into a state of balance. Patanjali’s Yoga Sutras was one of the first yogic texts
to mention the word asana. Patanjali includes it as one of the eight limbs of yoga and in sutra
2.47 he notes that asana should be “steady and comfortable.” The classic Hatha Yoga Pradipika
text describes 18 postures but goes on to state that “Shiva taught 84 asanas.” Yet a later text
called The Gheranda Samhita notes that “there are 8,400,000 asanas described by Shiva. The
postures are as many in number as there are numbers of species of living creatures in this
universe. Among them 84 are the best; and among these 84, 32 have been found useful for
humankind in this world.”
The history of the asanas:-The original asanas were simple seated positions designed to
be performed by yogis during meditation. They were steady yet comfortable shapes designed to
focus the mind and calm the nerves and allow one to enter a deep meditative state. Since those
early days, more and more asanas were created for different reasons. In the 11th century at the
Goraksha Sataka text was the first to describe a non-seated asanas. The Hatha Yoga Pradipika
was written in the 15th century and describes 18 poses, but none of these are standing poses.
Non-seated poses first appear in the Gheranda Samhita which was composed in the 17th century.
Asanas purpose and benefits:-
The modern practice of asana focuses primarily on its health benefits, and is used as a low-
impact form of exercise. The traditional goals of asana also included preventing disease and
promoting a healthy body but focused more on its spiritual purpose and benefits. By learning to
control and discipline the body, the body’s energy and mind are also calmed and focused. Below
are the more traditional and perhaps unknown purposes of a regular asana practice:
i. Yoga asanas are practiced to increase inner strength and focus to create a strong container
to withstand the intensity of tapas, the austerity practices used to reach a state of
enlightenment.
ii. Yoga postures are used to control, purify and cultivate prana, the life-force energy the
flows through the nadis or energy channels of the body.

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iii. Asana practice creates mental, emotional and energetic balance. When you perform
asanas regularly, it helps reduce negative thought patterns and regulate the emotions.
iv. Asanas are one of several yogic practices used to reduce bad karma and prevent its
accumulation.
v. A grounded and steady physical practice facilitates the deeper practices of pranayama,
bandha, and mudra. These hatha yoga practices help direct and calm the energy and
promote further exploration of the subtle body.
vi. A strong asana practice enables one to explore the conscious and unconscious mind
through the layers of the koshas and subtle body. This allows one to gain insight into the
true nature of self and reality.
Fig: Asanas
Some essential Asanas for student daily life which we will discussed in brief:-
1. Virasana (Kneeling Posture)
2. Matsyasana (The Fish Posture)
3. Bhujanga Asana (The Cobra)
4. Salabha Asana (The Locust)
5. Sarvanga Asana (The shoulder Stand)
6. Dhanur Asana (The Bow Posture)

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ASANA – 1
VIRASANA
Kneeling yoga poses have been practiced for thousands of years to strengthen the lower
body and make it more flexible. Since the body takes the form of a worship pose,
symbolically, they are used to bring you closer to the earth and make your feel connected
with your surroundings. These poses also induce relaxedness and stability for the body.
Virasana is one such very important kneeling pose. Virasana meaning Hero Pose is an
excellent pose that supports the spine and skull. In this pose, the body emulates the pose
of a hero sitting in a deep meditative state and trying to overcome her/his inner battles.
It brings the centre of gravity closer to the ground as compared to a standing pose. It is
often used as a preparatory pose before practicing meditation and pranayama.
How to do Virasana:-
Here is a detailed step-by-step explanation of Virasana:
1. Kneel on the floor ensuring that your knees are placed under your hips.
2. Rest your hands on your knees.
3. Bring your knees closer to each other to widen the gap between your feet.
4. Press the top of your feet on the floor.
5. Lower your hips and move your calves away.
6. Your toes should point towards the back and draw your inner ankles in.
7. Extend your tailbone from the head towards the floor.
8. Hold the position for around 30 seconds.
9. Repeat it 4-5 times 2-3 times in a day.
Fig: Virasana yoga pose

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Benefits of Virasana:-
i. This asana helps stretch the ankles, knees, and thighs. This helps in relieving muscle
pain and stiffness.
ii. It improves the digestion process and relieves you of gas and flatulence.
iii. Virasana makes the arches of the feet stronger.
iv. It eases the discomforting symptoms of menopause like bloating, stomach pain, and
mood swings, etc.
v. This is a great asana for improving circulation in the legs and back. This helps in
relieving tired legs and overall fatigue.
vi. Practicing this asana regularly helps athletes in improving their endurance and
performance in sports.
vii. This is a great asana for improving posture, especially for people who need to sit for
long hours.
viii. It helps to eliminate the swelling in the legs that comes with pregnancy.
ix. This is a great yoga pose for curing high blood pressure.
x. Virasana helps in improving the functioning of the lungs and curing asthma and
shortness of breath.
xi. This is an important asana to help relieve flat feet.
xii. Practicing meditation, yoga Nidra, and pranayama along with this asana helps in
calming the mind and reducing stress and anxiety. This helps in clearing your
thinking, improving productivity, and preventing several diseases like heart issues,
type-2 diabetes, hypertension, etc.
xiii. This is a very effective kid's yoga pose that helps in improving their endurance,
circulation, concentration, and performance in sports.
xiv. This is a great asana to perform before Surya Namaskar yoga steps as a complete and
well-rounded routine that includes both standing and sitting poses to strengthen your
leg muscles. It acts as an effective stretching exercise.
xv. This is a great asana to help improve your range of motion and lets you perform
activities like walking, cycling, running, etc.
Precaution of doing Virasana:-
i. Avoid doing Virasana if you are suffering from the following problems: Neck, back,
thigh, ankle, leg or joint pain.
ii. Practice this asana on empty stomach only.
iii. If you’re suffering from spinal disorders then do not practice this asana.
iv. Do not overdo it as it may cause body pain.
v. If you feel too much pain in ankles, then place a thin blanket or a towel beneath you
when you sit.

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ASANA – 2
MATSYASANA
Matsyasana Pose stretches the front of your body, including the chest, abs, hip flexors, neck,
and back, and engages parts of the body that are often neglected, even within yoga's asanas.
Matsyasana is a good counter pose because the chin is raised, the neck is curved
back, and the spine is in extension, while in Shoulder stand, the chin is strongly tucked, the
neck is extended, and the spine is in a position of flexion.
From a chakra perspective, Matsyasana has a lot of potential because it stimulates
two important areas that are hard to reach. First is
the vishudda (throat) chakra, which relates to communication and self-expression. This is often
summarized as "speaking your truth," so if this area is blocked it means you keep things bottled
inside that would be better let out. There aren't that many yoga poses where the throat is opened
as it is in Matsyasana.
Matsyasana Pose also brings attention to the sahasrara (crown) chakra on the top
of your head. Again, there aren't many yoga poses that put pressure on the crown, which is
tied to wisdom and knowledge.
How to do Matsyasana:-
Here is a detailed step-by-step explanation of Matsyasana:
1. Come up to your elbows with your forearms flat on the mat and your upper arms
perpendicular to the floor.
2. Keep your forearms in place and puff up your chest by rolling your shoulders back and
tucking your shoulder blades firmly onto your back. You should feel your body creating
a backbend.
3. Press your palms into the mat. You can tuck your hands under your butt if that feels like
a more stable position for them.
4. Lower the crown (very top) of your head back until it comes to the floor, opening your
throat.
5. Keep your legs engaged and your toes active throughout.
6. To come out, press strongly into your forearms and raise your head off the floor.
Then release your upper body to the mat.
Fig: Matsyasana pose

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Fig: Matsyasana pose
Benefits of Matsyasana:-
i. Matsyasana benefits those with respiratory problems. It helps manage issues like asthma
and bronchitis.
ii. The fish pose benefits women’s reproductive systems. It helps control the menstrual
flow and manages menstrual pain.
iii. Matsyasana procedure focuses on expanding the chest, strengthening the spine and
improving your posture. It prevents the body from hunching forward.
iv. The fish pose benefits the muscles in the abs and thighs. It helps keep the spine flexible
and improves blood circulation.
v. The Matsyasana assists in stress reduction through appropriate breathing and better
respiration. Practising Matsyasana daily can help those with anxiety feel calm and
peaceful.

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vi. Matsyasana strengthens back muscles and the spine. To maintain proper posture,
stabilising the back is essential while performing this pose.
vii. Matsyasana helps detoxify the body by keeping the bowels clean.
viii. The leg raised variation of Matsyasana pose helps burn abdominal fat by making you
lift the leg upward with a perfect arched back.
ix. Matsyasana stimulates the pituitary and pineal gland while also increasing blood flow
to the brain.
x. Performing the fish pose regularly helps manage constipation and regularise bowel
movement.
Precaution of doing Matsyasana:-
i. People who suffer from low or high blood pressure should avoid this yoga pose.
ii. If you have a neck injury or have injured any part of your lower back, you should not
attempt the fish pose.
iii. Individuals experiencing a migraine should avoid attempting this pose.
iv. If you suffer from severe spondylitis, you should not practice Matsyasana.
v. Pregnant women should not attempt to do this yoga pose.
vi. Owing to the fact that this yoga pose requires you to breathe deeply it should be avoided
by those who have underlying heart conditions.

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ASANA – 3
BHUJANGA ASANA
Bhujangasana, or the snake pose is one of the popular yoga Asanas. Bhujangasana has been
particularly important in the Hatha Yoga stream as it helps all the body systems from a health
perspective. Bhujangasana, the name is derived from the Sanskrit word ‘Bhujanga’, which
means ‘snake’ or ‘serpent’ and ‘Asana’ meaning ‘posture’. Thus, it is referred to as cobra pose,
as it appears like the posture of a cobra with its hood raised.
Bhujangasana may help to tone the abdomen and strengthen the spine and most importantly,
it also helps to improve blood circulation. Bhujangasana is a complete asana that strengthens
both the spiritual and physical health. It may have a beneficial effect on your back and improve
digestion at the same time. It is also considered one of the best asanas to achieve a flat stomach.
Bhujangasana has four variations:
1. Half cobra pose (Ardha Bhujangasana) is popularly known as the sphinx pose since the
final posture resembles the Egyptian sphinx. This gives the body flexibility and may
benefit those with stiff backs.
2. Cobra pose with raising palm is a great exercise for the gluteus muscles or buttocks. It
may also be practised to reduce fat from the waistline.
3. Cobra pose (Saral Hasta Bhujangasana), also identified as the advanced form of
Bhujangasana, is the classic pose in which we raise the head similar to the hood of a
cobra while supporting the upper body with extended arms.
4. Curved hands cobra pose (Vakra Hasta Bhujangasana) may help to improve the
productivity of the digestive system.
How to do Bhujangasana:-
We must follow proper techniques to perform the cobra pose to obtain maximum health
benefits. It is essential to maintain firm legs and refrain from putting any strain or load on
the lumbar region of the spine i.e. the lower back area. The steps to do the cobra pose are
as follows:
i. While lying down flat on your stomach, keep your hands by the sides of the thighs, legs
together, toes pointing outwards, palm facing upward while your forehead may be
resting on the ground.
ii. Now, slowly bend your hands at the elbows, then place your palms on the ground to the
sides of the shoulder; thumbs should be placed beneath the armpit.

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iii. Next, bring your chin forward, position it on the ground, and gaze straight ahead.
iv. Now, slowly raise the head, neck and shoulders and raise the trunk up to the level of the
navel. Try to raise the chin as high as possible, as your back arches.
v. You need to maintain this posture for as long as you can comfortably do it.
vi. Then slowly lower yourself back down to the ground, beginning from the upper part of
the navel region, chest, shoulder and chin; and finally place the forehead on the floor.
vii. The last step includes relaxation. You should place the arms and hands by the sides of
the thighs and relax.
Fig: Bhujangasana

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Benefits of Bhujangasana:
Bhujangasana is said to be a wholesome asana with several benefits that may help to manage
health and enhance your spiritual level. Some of the potential benefits of Bhujangasana are:
1. Benefits of Bhujangasana for Belly Fat:
A big tummy is no one’s favourite and may cost you your self-esteem. Bhujangasana is
believed to be amongst the best asana that may help to achieve a washboard abdomen worth
envying. The benefits of this asana may uplift physical appearance and beauty as stretching
the abdominal muscles may have some effect on flattening the abdomen area.
2. Benefits of Bhujangasana for Blood Circulation:
The key is to have good blood circulation to stay energised and active. Bhujangasana mainly
may improve blood circulation. Good blood circulation helps the cells to receive sufficient
oxygen and nutrients. Moreover, improved blood circulation might also improve hormonal
balance.
3. Benefits of Bhujangasana for Managing Stress:
If you suffer from depression or anxiety, this may be great news! Practising Bhujangasana
may help you overcome the effects of stress. In studies, it has been found to be helpful in
combatting the symptoms of stress like headaches, fatigue and weakness. It may also have
some effect on managing depression. However, it is better to take expert advice if you have
conditions like insomnia or migraine.
4. Benefits of Bhujangasana for the Spine:
Bhujangasana may be helpful to give your back a reasonable extension. Thus, it might help
strengthen your spine. The mechanism and steps involved in this asana are designed to stretch
your lower and upper back. However, for people with chronic back pain, it is better to consult
a doctor before trying Bhujangasana.
5. Other benefits of Bhujangasana:
 It may help to stretch muscles in the chest, shoulders and abdominal area
 It may help to soothe sciatica
 It may help to enhance flexibility
 It may rejuvenate the heart
 It may elevate the mood
 It may decrease the stiffness of the lower back
 It may strengthen the shoulders and arms

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Precaution of doing Bhujangasana:-
Some contraindications related to Bhujangasana are:
 People who have had recent abdominal surgery must avoid this yoga pose until the
doctor advises.
 Patients suffering from ulcers or hernia should not practice this asana.2
 Those having neck problems such as spondylitis must avoid this yoga pose.
 People with severe spine-related back problems should avoid this asana.
 Due to the pressure, it creates on the lower abdomen and the possibility of injury,
pregnant women should avoid this yoga pose.
 People with severe asthma should improve breathing by practising Pranayama before
attempting Cobra Pose.

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ASANA – 4
SALABHA ASANA
Salabhasana is popularly referred to as the locust pose as the posture imitates a locust with a
backward bending pose. The name of this asana is got from two Sanskrit words. 'Shalabh'
means grasshopper, and 'asana' means posture. As the Salabhasana meaning is therefore
identified from the most renowned Sanskrit language, it is believed to be practised by sages
several years ago. The paramount importance of practising Salabhasana is that it strengthens
the pelvic organs. This backbend pose is best for both beginners and advanced practitioners.
Yoga can be reached out by everyone at almost all meditation centres and Cult.fit is one of the
reputed fitness centres to conduct yoga classes actively. They have options on their site with a
meditation centre near me facility to choose the nearest location. They also effectively teach
pranayama yoga and yoga postures for kids. This allows even the children to benefit from yoga
sessions as Salabhasana cannot be performed by small kids.
How to do Salabhasana:-
The guided steps to perform Salabhasana is mentioned below. People with injuries and other
health conditions are recommended to practice this or follow these steps under supervision or
with a tutor's help.
Preparation:-
i. The first step to do Salabhasana is to spread a yoga mat on the floor.
ii. Then lie on the belly over the yoga mat with the arms placed along the sides of the torso.
The forehead must be resting on the floor.
iii. The palms have to be faced up with the legs and feet close to each other.
iv. One must place the soles of the feet at the uppermost position.
v. The buttocks must be held firm towards the pubis.
vi. Close the eyes and relax the whole body by inhaling deeply.
Performance:-
i. Exhalation must be done as one lifts the head off the ground. The arms and the legs are
also raised by only resting on the belly, front portion of the pelvis and lower ribs.
ii. Then the buttocks are held firm, and by stretching the back, one has to imagine that a
weight is pressing down the upper arms. Contract the lower back muscles and then do
the following steps.
iii. A push up is done against this resistance.

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iv. Then by gazing forward or upward, the skull must be lifter to the back of the neck. At
this step, one must take care not to protrude the chin forward and not crunch the neck's
back.
v. In this position, one has to stay for thirty seconds to one minute, and then he/she can
release the posture by exhaling.
vi. By taking a few more breaths, the entire procedure repeated one or two times. This is
entirely optional and dependent on the stamina levels of the performer.
vii. One should wait until the breathing and the heartbeats return to normal and then carry
on with the regular activities.
Fig: Salabhasana
Benefits of Salabhasana:-
The health benefits are linked with Salabhasana, and by practising, they tend to become strong
and fit. The various uses of performing this asana are:
i. Salabhasana benefits and improves the posture of a person. This helps to combat all
spine problems and backaches as they are directly connected with the body posture.
ii. As the performer lies on his belly, this pose stimulates the organs of the abdomen and
makes them healthy. All the digestion and abdominal problems are quickly resolved on
regular practice of Salabhasana pose.
iii. Salabhasana pose relieves stress levels of the body by creating good vibes for the mental
health of a person.

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iv. Salabhasana yoga stretches the shoulders, chest, thighs and belly to great extents such
that it gains more flexibility.
v. The muscles of the spine, arms, legs and buttocks are strengthened. Locust pose benefits
and helps to get rid of all muscular and joint pains in the body.
vi. Salabhasana benefits and helps people with slipped disc, sciatica and back pain recover
if their condition is mild.
vii. Salabhasana yoga increases the appetite, and people suffering from appetite problems
can perform this and rectify their health issue.
viii. Salabhasana improves the functions of the stomach and liver efficiently.
ix. Irregular bowel movements are corrected, and it creates a proper and enhanced
functioning of the bowels.
x. The benefits of locust pose are that it regulates the acid-base balance of the body
effectively.
xi. It increases blood circulation in the human system.
xii. It regulates metabolism and therefore helps in losing weight.
xiii. It is seen to reduce hypertension.
xiv. It boosts concentration levels, and hence it is recommended for young children.
xv. It resolves knee arthritis and injuries caused in the hamstrings.
Precaution of doing Salabhasana:-
There are certain precautions to be followed and kept in mind while performing Salabhasana
yoga. They are:
i. Take it slow and do not hurry with the moves.
ii. Do not push hard and strain the body beyond its limits.
iii. People with blood pressure complaints and a weak heart should never try practising
Salabhasana yoga as it does not suit their health condition.
iv. Patients with abdominal tuberculosis, stomach ulcers, or hernia and similar complaints
must avoid practising Salabhasana.
v. Do not bend the knees and take care to hold it straight through the entire practice of the
Salabhasana locust pose.
vi. Please do not raise the chin above the floor and try hard to hold it against the ground.
vii. This is contradicted for migraines and people with injuries or spondylolisthesis.
viii. Pregnant and menstruating women must never practice this asana.
ix. Glaucoma patients must never perform it under any circumstance.

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ASANA – 5
SARVANGA ASANA
Sarvangasana is a posture where the whole body is balanced on the shoulder and is therefore,
also known as a Shoulder stand. Sarvangasana constitute 3 words “Sarva”, “anga” and
“asana”. “Sarva” means “all”, “anga” means body part and “asana” means posture. As the
name indicates, Sarvangasana is the posture involving the whole body. It is referred to as the
Queen of asanas because it maintains the physical and mental health of an individual. Asanas
that involve postural inversion are not part of traditional practice, as the three classic hatha
yoga texts do not mention these postures. They have only recently gained more popularity with
increased visibility through social networks. It is the most effective way to streamline the body
and mind. It may help in attaining peace, containment and happiness.
How to do Sarvangasana:-
Sarvangasana or shoulder pose is to be practised in the presence of trained yoga professionals.
The steps to be followed while performing this asana are:
i. Lie back on a folded blanket keeping the head, spine, and legs aligned with feet together.
ii. Place your hands beside the body with the palms facing towards the ground. Relax your
body and mind.
iii. Taking support of your arms, raise your legs slowly in the vertical position, contracting
the abdominal muscles.
iv. Press the arms and hands down once your legs are straight in a vertical position.
v. Roll off the buttocks and spine from the floor, slowly hovering the trunk to the vertical
position.
vi. Place your hands, turning the palms upward, below the ribcage allowing your elbows to
bend.
vii. Press your chest against the chin gently.
viii. To reach the final position, the legs should be vertical aligning the trunk and shoulders
must support the neck and back of the head with the chest resting against the chin.
ix. The arms should provide stability to the body.
x. Close your eyes, relax your body and hold it as long as it is comfortable.
xi. Returning to the original position should be a slow and smooth process.
xii. Gently bring your legs forward, keeping them straight and feet above and behind the
back.
xiii. Place your arms beside the body, palm facing down.
xiv. Smoothly and gradually bring each vertebra to the floor followed by the buttocks.
xv. Legs should resume the initial straight and vertical position.
xvi. Keeping knees straight, bring down the legs to the floor slowly. Do not take the support
of your arms.

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xvii. The balance of the body should be controlled while performing this asana.
xviii. Relax until your breathing and heart rate becomes normal. Shavasana (corpse pose) is
the preferred posture post shoulder stand as it is the restorative pose which helps in
relaxation of body at the end of a session.
xix. Breathing should be maintained throughout the Sarvangasana.
Fig:-Sarvangasana

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Benefits of Sarvangasana:-
Sarvangasana offers several benefits to improve physical and spiritual health. Some of the
potential benefits are:
1. Benefits of Sarvangasana in enriching blood supply
Sarvangasana may improve the blood supply to the brain. There is an increased influx of blood
to the brain during the shoulder stand position. This increased influx can also help in
nourishing the hair and hydrating the scalp, thus helps in preventing hair loss and improving
hair growth. Increase in blood supply to facial muscles may lead to glowing skin. The greater
blood flow may also help in keeping ourselves active and energized.
2. Benefits of Sarvangasana in stimulating thyroid hormone
Sarvangasana may help in decreasing the production of thyroxin hormone responsible for
causing hyperthyroidism. The inverted position during shoulder stand allows the heart to
pump the blood to the brain and the thyroid gland and helps in curing the thyroid related
disorders. The potential benefit of the blood flow during Sarvangasana is on the respiration,
increasing the digestive and excretory processes and strengthening the nervous system, which
is controlled by the thyroid and parathyroid glands. When the thyroid gland functions properly,
all of the above-mentioned systems of the body work effectively.
3. Benefits of Sarvangasana in controlling Diabetes Mellitus
Kumar et al. 2017 mention a study involving 20 patients with diabetes (increased glucose
level) subjected to 40 days of yoga, involving Sarvangasana as one of the postures, showed a
decrease in glucose levels and changes in insulin levels. The shoulder stand pose improves the
functioning of pancreas, responsible for insulin production. The enhanced insulin production
may help in decreasing the risk of diabetes. The involvement of asanas or postures in daily life
does not have any adverse effects, and can be used as an alternate means to improve health.
4. Benefits of Sarvangasana in patients with low blood pressure
The shoulder stand may help in increasing the blood pressure of the patients with low blood
pressure. A study conducted by Naidu, S.T. et.al. 2015 on postural inversion in yoga and its
effects on cardiovascular parameters, mentions that there was an increase in diastolic and
systolic blood pressure during the Sarvangasana. The increase in blood pressure depends on
various factors especially the population (healthy or on patients with blood pressure
fluctuations) performing the Sarvangasana.

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5. Other benefits of Sarvangasana:
 It may rejuvenate the entire body relieving tension and sluggishness.
 It may also tone the endocrine gland responsible for producing hormones.
 It may help maintain the balance.
 It may also help in improving digestion.
 It may help in increasing concentration and cognition.
 It may also help in colitis (inflammation in the colon).
 It may also help in relieving improving asthma with practice.
Precaution of doing Sarvangasana:-
Some of the contraindications related to Sarvangasana are:
i. It should be avoided by patients with high blood pressure.
ii. Patients with diabetic retinopathy (weak eye capillaries) and near-sightedness should
avoid shoulder stand.
iii. People suffering from headaches or migraine must avoid shoulder stand yoga.
iv. Sarvangasana should be avoided in patients suffering from a slipped disc, weak spine,
or vertigo.
v. Pregnant and mensuration women should avoid doing Sarvangasana.
vi. Asthmatic patients should perform breathing exercise before doing shoulder stand.
vii. Individuals suffering from cold, sinusitis, and tuberculosis must avoid performing
Sarvangasana or shoulder stand.
viii. Patients undergone abdominal and spine surgeries should avoid performing shoulder
stand pose.
ix. Atherosclerosis (deposition of fat/cholesterol in the wall of the arteries) and cerebral
thrombosis (blood clot in the brain) patients should not perform shoulder stand.
x. It can cause stress on the cervical and upper part of the body. This can lead to pain,
discomfort and injury to the neck.

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ASANA – 6
DHANUR ASANA
Dhanurasana, or the bow pose, is a complete yoga asana as it may help to tone the back and
strengthen abdominal muscles. It also helps to stretch the front part of the body, including the
abdomen and chest, ankles, thighs, throat, groins and hip flexors. Dhanurasana is derived from
the Sanskrit word ‘Dhanush,’ which means bow, whereas Asana means pose or posture. Owing
to the bow-shaped posture of the body while performing it, it is referred to as the bow pose.
Dhanurasana may provide a beneficial effect on all back problems and enhance the digestion
process. Dhanurasana may help manage the health of the human body and may stimulate the
spiritual level.
The different types of Dhanurasana are:
 Parsva Dhanurasana is also called the Lateral side plank Dhanurasana. It is performed by
rolling on the floor on lateral sides in the bow pose. It gives an excellent massage to the
abdominal organs.
 Urdhva Dhanurasana is sometimes called the Wheel pose. It is the upward-facing bow
position. The Asana helps to arch the spine fully, stretches profoundly and works on the
shoulders, wrists, thighs, hip flexors and abdominal core.
 Akarna Dhanurasana is known as the Shooting Bow pose. In this asana, your body
resembles an archer about to shoot an arrow. It works on leg rotation and helps achieve
flexibility.
How to do Dhanurasana:-
It is essential to understand the proper technique to perform the bow pose to avoid the chances
of injuries and to obtain maximum health benefits. The steps to do the bow pose are as follows:
i. You may start Dhanurasana by lying down in a Crocodile pose (Makarasana) with feet
wide apart and pointing outward. It makes your body look like a crocodile. It is practised
for relaxation in prone posture.
ii. Lie down on your stomach, facing downwards. Bring your arms close to the body,
stretch the legs and take deep breaths to relax your spine.
iii. While exhaling, bend your knees and point the toes close to you by bringing your legs
and feet as close as comfortably possible to your lower back.
iv. Slowly stretch your arms backwards and grab the right foot toe with the right hand and
the left foot toe with the left hand.
v. While exhaling, pull your legs upwards by raising your knees above the floor and, at the
same time, lift the chest from the floor. The arms and hands appear like bowstrings. If

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you are a beginner, you may use a rolled blanket, place it under the knees and extend
your legs upward. It may provide you with extra support.
vi. Slowly uplift your head and tug it as far back as possible. Allow your abdomen to bear
the weight of the body. Do not rest either the pelvic bones or the ribs on the floor.
vii. While lifting the legs, do not join them at the knees, for the legs will not be raised high
enough. After full stretch upwards, bend the thighs, knees and ankles. Maintain bow
pose for a few minutes and slowly return to the initial position.
Fig:-Dhanurasana

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Benefits of Dhanurasana:-
Yoga Asanas are the “skilful exercises” that give our body physical and mental support.
Dhanurasana is a body-strengthening asana that may help to better spine health.1 some of the
potential benefits of Dhanurasana are described as follows:
1. Benefits of Dhanurasana for the Spine:
Dhanurasana may help in spine stretching. Regular performing this Asana may help properly
extend the spine, including the cervical region, thoracic and lumber spine. Dhanurasana also
exerts great pressure on the spine resulting in an adjustment of vertebral bones. It gives your
spine flexibility and elasticity and tones up the abdominal muscles. If you are suffering from
slipped disc problems and regularly practice Dhanurasana, it may help you get relief from your
problem. However, you must consult a professional doctor if you suffer from back problems.
2. Benefits of Dhanurasana for the Diabetes:
Yoga has given hope to diabetic patients to remain free from medication. A study (Malhotra
et al., 2005) involving diabetic individuals showed that doing Dhanurasana for 3-7 mins may
help to manage blood sugar levels. The study result showed reduced insulin resistance and
increased insulin sensitivity. It directly affects glucose levels and also increases insulin
secretion. It was also observed that performing Dhanurasana helps to reduce body mass index
and waist fat. As Dhanurasana stimulates the liver and pancreas, it is beneficial for the
management of diabetes. Hence, performing Dhanurasana while using conventional medicines
may provide better regulation in diabetic patients.
3. Other benefits of Dhanurasana:
 It may help strengthen the abdominal muscles and add greater flexibility to the back.
 It may enhance the blood circulation around the muscles, organs and connective tissues.
 It may straighten the hunched back and drooping shoulders.
 It may help to tone the arms and legs.
 It may help to stretch the neck, shoulders and chest muscles.
 It may stimulate the organs of the neck and abdomen.
 It may aid in enhancing a good body posture.
 It may be useful in managing chest ailments.
 It may relieve your kidney related dysfunctions.
 It may ease constipation, indigestion and sluggishness of the liver.
 It may work as an effective stress buster and decrease fatigue.

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PRANAYAMA
Introduction: - "Pranayama is control of Breath". "Prana" is Breath or vital energy in the
body. On subtle levels prana represents the pranic energy responsible for life or life force, and
"ayama" means control. So Pranayama is "Control of Breath".One can control the rhythms of
pranic energy with pranayama and achieve healthy body and mind. Patanjali in his text of
Yoga Sutras mentioned pranayama as means of attaining higher states of awareness, he
mentions the holding of breath as important practice of reaching Samadhi. Hatha Yoga also
talks about 8 types of pranayama which will make the body and mind healthy.
Five types of prana are responsible for various pranic activities in the body, they are
Prana, Apana, Vyan, Udana & Samana. Out of these Prana and Apana are most important.
Prana is upward flowing and Apana is downward flowing. Practice of Pranayama achieves the
balance in the activities of these pranas, which results in healthy body and mind.
Fig: Pranayama

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Types of Pranayama:-
Pranayama practices have both slow and fast variations. While there are many different types
of pranayama practices, some popular ones are:
 Bhastrika pranayama, or bellow breath, is used to boost energy levels.
 Kapal Bhati pranayama, or skull shining technique, is practiced for energy clearing and its
detoxifying effects on the body.
 Nadi Shodhan pranayama, or alternate nostril technique, is believed to center your mind by
joining the right and left sides of your brain.
 Bhramari pranayama, or bee breath, is used to help calm the mind and racing thoughts.
 Many practitioners follow pranayama to gain the traditional benefits of these breathing
exercises. Modern science has also found pranayama to hold a wide range of benefits for
the mind and body.
What Are the Health Benefits of Pranayama:-
Cognitive function. Both slow and fast kinds of pranayama can help improve your cognitive
functions. Studies show that fast pranayama in particular can help to improve auditory and
sensory-motor skills.
Lung capacity: Practicing pranayama can help improve lung function. This includes helping
you hold your breath longer and increasing strength in your respiratory muscles. Pranayama
has the potential to help with all sorts of lung issues. It may aid recovery from pneumonia and
strengthen lungs that suffer from asthma.
Quit smoking: Speaking of lung health, the breathing techniques in pranayama can help to
cut cravings if you want to quit smoking.
Mindfulness: Much like the more popular forms of yoga, pranayama can increase
mindfulness. Its meditative method of breath focus and awareness can aid your ability to live
in the present moment.
Stress and emotional regulation: Pranayama’s ability to improve mindfulness has also been
found to lower stress and aggression among students taking particularly stressful exams.
Pranayama’s focus on breathing and relaxation may alter the levels of stress molecules.
Anxiety: Pranayama can significantly lower anxiety levels and any negative feelings
associated with it. Regular pranayama practice can help with anxiety. It can also improve areas
of mental focus that are often affected by it such as awareness and attention. Just one session
can help you to noticeably reduce anxiety.

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Reduce hypertension: Bee breath pranayama and chanting may help reduce hypertension or
high blood pressure. The benefits of such stress reduction include reducing the chance of
various conditions, such as strokes, peripheral vascular disease, and coronary heart disease.
Psychosomatic disorders: Psychosomatic disorders are diseases involving both the body and
mind. Some psychosomatic diseases include migraine headaches, ulcers, and psoriasis. By
joining the body and mind through the breath, pranayama may help manage these.
Some essential Pranayama for student daily life which we will discussed in brief:-
1. Kapalabhati Pranayama – (Forehead shining breathing)
2. Bhramari Pranayama – (Bee Breath)
3. Bhastrika Pranayama – (Bellows breath)
4. Simhasana Pranayama – (Lion's breath)
5. Sitkari Pranayama – (Cooling breath)
6. Anuloma Viloma Pranayama – (Against the waves)

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PRANAYAMA – 1
KAPALBHATI
Kapalbhati is a rapid breathing technique that utilises abdominal muscles for forceful active
exhalation followed by slow, passive inhalation. Since Kapalbhati removes toxins from the
body, yoga experts call it ‘shat kriya’, which means the cleansing technique.
Kapalbhati is an intermediate to advanced yoga technique. It detoxifies
your body, removes excess carbon dioxide, strengthens your core and chest, and energises
your nervous and circulatory systems.
How to do Kapalbhati:-
Here is a detailed step-by-step explanation of Kapalbhati:
1. Sit in any yoga posture you feel comfortable with, such as sukhasana, padmasana or
vajrasana.
2. Place your hands on your knees and let your palms face the sky.
3. Ensure your spine is straight, shoulders are relaxed, and neck is unstrained.
4. Avoid taking backrest.
5. Choose a quiet place and comfortable clothes.
6. ake in a deep breath.
7. Feel the air entering your abdomen.
8. Exhale forcefully with the help of your abdominal muscles.
9. While exhaling, pull your navel button as close to the spine. The movement should be
fast, and you will be able to hear a hissing sound.
10.You will feel abdominal muscles contracting and relaxing.
Fig: Kapalbhati

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Benefits of Kapalbhati:-
1. Kapalbhati reduces abdominal fat, tones your abdominal muscles, and increases your
core strength.
2. It helps in fighting obesity.
3. For people with acidity issues, Kapalbhati reduces acidity by removing excess carbon-
di-oxide. It also helps in getting rid of gas and heartburn.
4. It detoxifies your abdomen.
5. Regularly practising Kapalbhati can help in relieving constipation.
6. It improves the body’s immune system and helps fight against diseases.
7. It slows the ageing process.
8. It cleanses skin pores and eliminates toxins, making your skin glow.
9. Kapalbhati makes your lungs stronger by increasing their capacity.
10.It improves metabolism and aids in digestion.
Precaution for doing Kapalbhati:-
1. Kapalbhati involves forceful and active exhalation. So, exhale air with maximum force.
2. Concentrate only on exhalation. The moment your abdominal muscles relax, inhalation
will happen naturally.
3. Practice Kapalbhati on an empty stomach in the morning. If your stomach is complete,
you may feel vomiting after doing Kapalbhati.
4. You may not feel comfortable in the initial days. After regularly practising for a few
days, inhalation and exhalation will become smooth and automatic.
5. Remember to start slow, do it right and then increase the number of strokes per second.

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PRANAYAMA – 2
BHRAMARI PRANAYAMA
The Bhramari pranayama breathing technique derives its name from the black Indian bee
called Bhramari. Bhramari pranayama is effective in instantly calming down the mind. It is
one of the best breathing exercises to free the mind of agitation, frustration or anxiety and get
rid of anger to a great extent. A simple technique, it can be practiced anywhere - at work or
home and is an instant option to de-stress yourself. The exhalation in this pranayama resembles
the typical humming sound of a bee, which explains why it is named so.
The science behind Bhramari pranayama. It works on calming the nerves and soothes
them especially around the brain and forehead. The humming sound vibrations have a natural
calming effect.
How to do Bhramari pranayama
i. Sit up straight in a quiet, well-ventilated corner with your eyes closed. Keep a gentle
smile on your face.
ii. Keep your eyes closed for some time. Observe the sensations in the body and the
quietness within.
iii. Place your index fingers on your ears. There is a cartilage between your cheek and ear.
Place your index fingers on the cartilage.
iv. Take a deep breath in and as you breathe out, gently press the cartilage. You can keep
the cartilage pressed or press it in and out with your fingers while making a loud
humming sound like a bee.
v. You can also make a low-pitched sound but it is a good idea to make a high-pitched one
for better results.
vi. Breathe in again and continue the same pattern 3-4 times.
Fig: Bhramari pranayama

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Benefits of Bhramari pranayama (Bee Breath)
i. Gives instant relief from tension, anger and anxiety. It is a very effective breathing
technique for people suffering from hypertension as it calms down the agitated mind.
ii. Gives relief if you're feeling hot or have a slight headache
iii. Helps mitigate migraines.
iv. Pranayama benefits in Improving concentration and memory
v. Builds confidence.
vi. Pranayama benefits in reducing blood pressure.
vii. Helps calm the mind in preparation for meditation.
Precautions for doing Bhramari pranayama:-
i. Ensure that you are not putting your finger inside the ear but on the cartilage.
ii. Don’t press the cartilage too hard. Gently press and release with the finger.
iii. While making the humming sound, keep your mouth closed.
iv. You can also do Bhramari pranayama with your fingers in the Shanmukhi Mudra.
v. Do not put pressure on your face.
vi. Do not exceed the recommended repetitions of 3-4 times.

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PRANAYAMA – 3
BHASTRIKA PRANAYAMA
When we do any physical exercise our body demands more oxygen, which signals the heart to
pump faster, thus raising the heartbeat. But did you know that when you do Bhastrika
Pranayama, you pump even more quantity of oxygen even without the body not asking for it.
Bhastrika Pranayama is the process of rapid inhalation and exhalation which gives a boost to
the body and hence is aptly called the yogic breath of fire. So, the next time you feel like your
body needs energy, try Bhastrika Pranayama instead.
Steps to do Bhastrika Pranayama:-
i. Sit in Vajrayana or Sukhasana (cross-legged position).
ii. (Pranayama can be more effective in Vajrayana as your spine is erect and the
diaphragmatic movement is better.)
iii. Makes a fist and fold your arms, placing them near your shoulders.
iv. Inhale deeply, raise your hands straight up and open your fists.
v. Exhale slightly forcefully, bring your arms down next to your shoulders and close your
fists.
vi. Continue for 20 breaths.
vii. Relax with palms on your thighs.
viii. Take a few normal breaths.
ix. Continue for two more rounds.
Fig: Bhastrika Pranayama

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Benefits of Bhastrika Pranayama:-
i. Great for energizing the body and mind.
ii. Since we maximize our lung capacity while doing it, the pranayama helps remove toxins
and impurities.
iii. It helps in the sinus, bronchitis, and other respiratory issues.
iv. Improved awareness, perceptive power of senses.
v. It helps balance direction.
Precaution for doing Bhastrika pranayama:-
i. Consult a doctor: If you have any pre-existing medical conditions or breathing
problems, consult a doctor before practicing Bhastrika pranayama.
ii. Practice on an empty stomach: Bhastrika pranayama should be practiced on an empty
stomach, preferably in the morning.
iii. Start slow: If you are a beginner, start with a few rounds of Bhastrika pranayama and
gradually increase the duration and intensity over time.
iv. Avoid during pregnancy: Pregnant women should avoid practicing Bhastrika
pranayama.
v. Avoid if you have hypertension: People with hypertension should avoid Bhastrika
pranayama as it can increase blood pressure.
vi. Practice in a well-ventilated space: It is important to practice Bhastrika pranayama in a
well-ventilated space, preferably outdoors or in a room with an open window.
vii. Stop if you feel dizzy: If you feel dizzy or lightheaded during the practice, stop
immediately and take a break.

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PRANAYAMA – 4
SIMHASANA PRANAYAMA
This name Simhasana is coming from the Sanskrit words ‘Simha’ which means “Lion” and
which is the king of Jungle, and Asana means “posture” or “seat”.
In Simhasana posture, the body and face are manipulated right away to
invoke the force and intensity of a lion’s roar. In fact, this pose is assumed to be one in all the
simplest face exercises. The posture resembles a seated lion, thence this poses named as
Simhasana. In this Asana (Simhasana) the facial expressions of a practitioner are changed to
resemble a lion and it is also known as Simha Mudra. The Lion pose (Simhasana) also
stimulates the platysma, which is a flat skinny muscle within the front of the throat. This is
often the muscle that pulls down the corners of the mouth and also wrinkles the throat. It’s
believed that this exercise can facilitate to stop the drooping of the throat with age. In addition,
the Simhasana posture helps to promote smart posture and successively will increase
confidence levels.
How to do Simhasana Pranayama:-
Just like a warmup before any exercise, it is important that you get into the right frame of
mind before you practice Simhasana. This will help you make the most of its benefits.The
steps to correctly perform Simhasana are as follows:
1. Sit on your knees in the position of vajrasna and spread your knees as far as you can.
2. Lean forward and then place your palms on the floor, between your knees. Make sure
that your fingers are facing backwards and towards your body.
3. Transfer your weight onto your hands. Ensure that only your torso leans forward in a
straight 90-degree angle.
4. Close your eyes and comfortably tilt your head back.
5. Open your eyes and try to focus your gaze on the center of the brow.
6. Close your mouth and take deep, relaxing breath. Make sure your body is relaxed while
you do this.
7. Exhale through your mouth and put your tongue out. Make a strong and powerful ‘haa’
sound.
8. Close your mouth and repeat the process from inhalation and exhalation again.

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Fig:-Simhasana Pranayama
Benefits of Simhasana Pranayama:-
i. Relieves tension in your chest and face
ii. Improves blood circulation to your face
iii. Stimulates the nerves and keeps your eyes healthy
iv. Keeps platysma, a rectangular muscle at the front of your throat, in good health
v. Helps protect your body from certain ailments
vi. Acts as an anti-aging yoga pose by helping reduce fine line and wrinkles
vii. May help treat bad breath and halitosis
viii. Prevents asthma, sore throat, and other respiratory conditions
ix. Stimulates all three bandhas and chakras like the Vishuddha and Manipura chakra
x. Helps reduce or increase weight by rectifying the imbalance. This is why it is also one
best poses of yoga for thyroid!

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Precaution for doing Bhastrika pranayama:-
Simhasana pranayama, also known as Lion's breathe, is a yoga practice that involves deep
breathing and specific facial expressions. It is generally considered safe for most people, but
there are a few precautions to keep in mind:
i. Avoid practicing Simhasana pranayama if you have a throat or ear infection, or if you
have recently undergone any surgery in these areas.
ii. If you have any neck or spinal injuries, make sure to practice Simhasana pranayama
under the guidance of an experienced yoga teacher, who can help you modify the posture
and breathing technique as needed.
iii. Pregnant women should avoid practicing Simhasana pranayama in the later stages of
pregnancy, as it can put pressure on the abdomen.
iv. If you have high blood pressure or any other cardiovascular condition, practice
Simhasana pranayama with caution, and avoid holding the breath for too long.
v. If you experience any discomfort or pain while practicing Simhasana pranayama, stop
immediately and seek guidance from a qualified yoga teacher or healthcare professional.

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PRANAYAMA – 5
SITKARI PRANAYAMA
Sitkari pranayama, also called Sitkari breath, is one of the eight yoga breathing techniques in
the Hatha Yoga Pradipika, a classic yoga text. Written in the fifteenth century, the author Sage
Svatmarama ambiguously describes Sitkari as a way to be “adored by all Yoginis.” We
presume Svatmarama is alluding to the pranayama's beneficial effect on the skin. Thus making
the practitioner blossom into a beautiful glow. Or, just maybe, yoginis of yore were attracted
to men sitting under trees with their tongues sticking out. Fast forward to 2021, Sitkari
pranayama is doing the rounds as the ultimate beginner-friendly ‘cooling breath’ in yoga.
Cooling here means 'soothing' or 'calming.' You don't need a yoga blanket to keep you warm.
Although, a cozy one won't hurt on a chilly day. The Sanksrit term Sitkari is derived from the
'शीत्कारिन्' (Shitkarin), which refers to the 'sound uttered while drawing the breath.' The
English name - Hissing Breath - is derived from the hissing sound that occurs during the
inhalation stage of this pranayama. Either way, Sitkari pranayama is one of the easiest yoga
breathing techniques to learn. So simple that it can be used by those who don’t practice yoga
at all.
How to do Sitkari Pranayama:-
i. Sit comfortably in a cross-legged pose and align your back body in one line. To deepen
the breathing effect, you can close your eyes and emulate Gyan Mudra with your hands.
ii. Now, gently press your upper and lower teeth together, and separate your lips
comfortably so that your teeth get exposed to the air.
iii. Curl your tongue upwards so that lower part of tongue touches the upper palate. (If you
aren’t able to curl your tongue, just rest your tongue at the back of the teeth)
iv. Now breathe-in slowly & deeply through the gaps present in the teeth. Feel the air is
filling up your abdomen, followed by chest & neck portion in the end. During your
breath inhalation, a small hissing sound will be made.
v. Now close your lips (eventually mouth) and exhale through your nose slowly in a
controlled way.
vi. This completes 1 round of Satakari Pranayama.

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Fig: - Sitkari Pranayama
Benefits of Sitkari Pranayama:-
1. Cools or soothes the body
Practice Sitkari pranayama to soothe the eyes, ears, and body. It can be beneficial in burning
eyes, stomach pain, and mild fever. In addition, Sitkari can be used to bring the body back to
balance after high-intensity exercise or yoga.
2. Calms the mind and reduces anxiety
Some studies on Sitkari pranayama indicate that it slows down brain waves and helps with
relaxation. Modern yoga texts claim Sitkari pranayama benefits sleep. A few rounds before
bed can calm the mind and relieve insomnia. The breathing technique is also said to decrease
anger and agitation, making it ideal for people who suffer from anxiety and hypertension.
3. Pacifies Pitta Dosha
Outside of yoga, people practice Sitkari pranayama to pacify pitta dosha – a constitutional
imbalance as per the traditional health system of Ayurveda. It is also used in hyperacidity and
gastric problems, or other health issues caused by Pitta dosha.

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4. Reduces hunger and thirst
In yoga texts, Sitkari pranayama is said to create a feeling of ‘fullness,’ which can be equated
to reducing hunger and thirst. Some yogis suggest that it can be used to regulate body
temperature. However, there is nothing beyond anecdotal evidence to support these claims.
5. Oral Health and glowing skin
Sitkari Pranayama benefits oral health and provides relief in dental problems, especially those
pertaining to the gums. It’s also great for the skin. This benefit is indirect. As Sitkari reduces
pitta in the body, it decreases redness, inflammation, and other associated skin problems.
Precaution for doing Sitkari Pranayama:-
i. As Sitkari pranayama cools down the body temperature, it’s not preferred during cold
weather.
ii. Make sure the temperature of your body and surrounding haven’t much difference as
inhaling very cold breath could affect your lungs.
iii. Also, holding the natural breath for an extended period (breath retention) could warm it
up again inside the body and so the cooling effect can be decreased. Hence, don’t hold
the breath for a prolonged period in Sitkari pranayama.
iv. When the surrounding air is too polluted, avoid doing Sitkari pranayama.
v. Do this in normal temperature area.

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PRANAYAMA – 6
ANULOMA VILOMA PRANAYAMA
This is not just a breathing exercise, but it is a noteworthy yogic technique that involves
controlling of subtle ‘Pranic energies’ (or vital force or bio-energies) of our body flowing
through specific channels. The ‘ida’ and ‘pingala’ nadis or channels (nadis or channels cannot
be anatomically indicated.) The controlling of the Prana through regular practice of Anuloma
Viloma pranayama helps to balance the energies flowing through the Ida and Pingala nadis.
This, in turn, stimulates the central channel called Sushumna Nadi. This helps in elimination
of free radicals and toxins from the Ida and Pingala nadi and helps to restore a balance between
the two hemispheres of the brain. This helps to purify the entire nervous system. Healing and
bringing about mental calm, peace, and tranquillity. This ancient
practice helps in the strengthening of the mind and complete relaxation. Helpful in preparing
the whole body for meditation. Engaging in this yoga exercise is simple and easy as a result
more and more people are opting for it. Can be easily done anytime and anywhere even from
the comfort of your own home or office chair.
How to do Anuloma Viloma Pranayama:-
i. Sit in any meditative posture either Sukhasana, Padmasana etc.
ii. Spine should be upright.
iii. Using the right thumb, block the right nostril. Inhale through the left nostril for 2 seconds.
Now block both nostrils and hold the breath for 4 seconds. (Cardiac, Blood pressure
patients and pregnant women should not hold their breath while doing this pranayama just
keep inhaling and exhaling.)
iv. Keep the left nostril blocked and release the right nostril. Exhale through the right nostril
for 2 seconds. Now inhale through the right nostril for 2 seconds. Block both the nostrils
and hold the breath for 4 seconds. Keep the right nostril blocked and release the left nostril.
Exhale for 2 seconds from the left nostril. Block both the nostrils. Hold the breath in
suspension for 2 seconds. This completes one single round.
v. Start the cycle again this time inhaling from the right nostril. Repeat for a maximum of 10
rounds. Try to increase the counts of inhalation and exhalation with regular practice. Try
to maintain the ratio of equal counts for inhalation, exhalation, and suspension of the breath
while holding the breath for double the duration.

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Fig: - Anuloma Viloma Pranayama
Benefits of Anuloma Viloma Pranayama:-
i. It helps to relieve depression, stress, and anxiety.
ii. Regular practice has known to be very helpful and useful in treating respiratory
disorders such as Asthma, bronchitis, etc.
iii. Various researches done indicated that by doing this alternate breathing exercise serious
health disorders, such as heart problems, severe depression, high blood pressure,
arthritis, migraine pain have been allayed.
iv. Helpful is overcoming negative thoughts. Thinking becomes positive and you can
overcome negative emotions such as anger, forgetfulness, uneasiness, and frustrations.
v. Concentration, patience, focus, decision-making ability and inventiveness also increase
as advantages of this pranayama.
vi. Balances out the Vata, Kapha and Pitta -3 doshas of the body.
vii. Improves lung capacity and oxygenation throughout the body.
viii. Effective pranayama for weight loss and streamlines metabolism.
ix. Commonplace disorders such as constipation, acidity, allergic problems, asthma, and
snoring are allayed.
x. Excellent workout for a naturally glowing skin.
xi. Helps to keep diabetes under control.
xii. Relieves fever, eye concerns, and ear issues.

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Precaution for doing Anuloma Viloma Pranayama:-
i. Initially, for at least 3-4 months, practice Anuloma Viloma without holding your breath.
ii. In the beginning, maintain the ratio of breathing, holding breath and exhaling as 1:2:2.
With practice you can increase to 1:4:2.
iii. Don’t hold your breath forcefully.
iv. Sit still while practicing this asana.
v. Increase the duration of the asana gradually.
vi. Inhale and exhale smoothly, rhythmically and without creating any kind of noise.
vii. People with high blood pressure should practice this asana without holding their breath.
viii. Always practice after proper consultation or under the guidance of an expert.

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Introduction: - Sports and games are an integral part of human culture, as they provide
individuals with physical, mental, and social benefits. These activities allow individuals to stay
active and healthy, improve their mental abilities, and develop important social skills. In this
essay, I will discuss the importance of sports and games, their benefits, and the role they play
in our lives. Sports and games are often used interchangeably, but they have different
meanings. Sports typically refer to physical activities that involve competition, such as
football, basketball, and cricket. Games, on the other hand, are activities that are played for
fun and enjoyment, such as chess, cards, and video games. Both sports and games have their
own unique benefits and play an important role in our lives.
One of the most important benefits of sports and games is
their impact on physical health. Regular participation in sports and games can improve overall
health, reduce the risk of chronic diseases, and increase longevity. Engaging in physical
activities helps to maintain a healthy weight, strengthen muscles and bones, and improve
cardiovascular health. It also helps to reduce stress, anxiety, and depression, as physical
activity releases endorphins that promote a sense of well-being. In addition to physical
benefits, sports and games also have a positive impact on mental health. Participating in sports
and games can improve cognitive abilities, such as memory, concentration, and problem-
solving skills. It also promotes teamwork, leadership, and communication skills. These skills
are essential for success in both personal and professional life.
Moreover, sports and games provide individuals with
social benefits. These activities bring people together and promote socialization, which helps
to build relationships and foster a sense of community. Participating in sports and games can
also teach important values such as sportsmanship, teamwork, and perseverance. These values
Sports & Games

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can be applied in other aspects of life, such as school, work, and personal relationships. Despite
the numerous benefits of sports and games, they are often overlooked in today's society. With
the rise of technology and sedentary lifestyles, many people are not getting enough physical
activity. It is important to encourage individuals to participate in sports and games, and to
provide access to these activities. This can be done through schools, community centres, and
sports clubs.
Advantages of sports:-
i. Physical Fitness- Sports and games play a major role in keeping a person fit and fine.
Furthermore, it increases the blood flow in the entire body. So this helps in keeping the
heart in the best condition. Moreover, the immunity of the body increases by playing
outdoor sports. Also, it helps in keeping your body fat percentage low. This makes the
appearance of the body better and makes a person good-looking.
ii. Increase mental health- Games like chess, card games increase the mental health of a
person. As it develops Spontaneity and the response time of a person. As a result, a
person’s mind can make a decision under pressure. Thus this helps in increasing the IQ
of a person and its’ presence of mind.
iii. Increase Stamina- Outdoor Sports like Football, cricket, basketball, swimming builds
the stamina of a person. As all these sports require a lot of running, the stamina of a
person automatically increases. Therefore a person can work for a longer period of time
without getting tired.
iv. Builds a sense of teamwork- Some sports need individual participation, while some
require teamwork. Thus sports enlists teamwork in a person. Which is essential in every
fieldwork. A company can only run by working together and not individually. So it is
important for a person to know how to work together in a team. Only then you can
achieve the desired goal.
v. Stress-relieving- Sports can bring a change to your day to day routine. Moreover, it can
relieve you from stress as your body will experience a change. It gives your mind a
boost of enthusiasm and happiness. As a result, it will fill you with energy for the next
day.
Disadvantages of sport and games:-
i. Dangerous- Some sports like football, cricket, basketball, swimming can be
dangerous. Because any injury can occur while playing these sports. Therefore you
should wear proper safety gear before playing it. Moreover, it can be harmful if you
are playing it while you are sick.

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ii. Exhausting- Sports require energy, so a person needs to have proper meals.
Moreover, the body needs rest to recover from the exertion. Therefore you need
proper sleep every day if you are indulging in any sport.
iii. Takes time- In order to play any sport, you have to take out time from your busy
schedule. This may be very difficult for some people. As they work day and night to
fulfill the needs of their family. So a person needs to cut off some things from their
busy schedule to take out time to play a sport.
Conclusion:-Sports and games are not just forms of entertainment, but they also have
significant benefits for individuals and society as a whole. Engaging in sports and games can
improve physical fitness, promote teamwork, and enhance mental health. They also provide
opportunities for people to develop leadership skills, learn the value of hard work and
discipline, and cultivate sportsmanship and fair play.
Furthermore, sports and games have the potential to bring
people from diverse backgrounds together, fostering social interaction and promoting cultural
exchange. They can also serve as a platform for promoting social and political issues and
addressing societal challenges, such as promoting gender equality and combating
discrimination. In conclusion, sports and games are much more than just leisure activities.
They have a range of physical, mental, and social benefits, and they play an important role in
shaping individuals and communities. Further we discuss about some Sports and Games in
brief: -

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Sports & Games - 1
KHO-KHO
Introduction: -
Kho-Kho is a popular tag game that originated in India and is played by two teams of 12
players each, with 9 players on the field at a time. The objective of the game is for the chasing
team to tag as many opponents as possible within a specified time, while the defending team
tries to avoid being tagged. The game is played on a rectangular field with specific markings
and dimensions. The game involves a lot of running, dodging, and tagging skills, requiring
agility, speed, and teamwork. The game is fast-paced and can be physically demanding,
requiring players to have good endurance and stamina.
Kho-Kho has gained popularity not just in India but also in
other parts of the world, with international competitions being organized at various levels. The
game has also evolved over time, with new rules and variations being introduced to make it
more exciting and challenging. Kho-Kho is not just a game, but it also promotes the values of
teamwork, discipline, and sportsmanship, making it a popular choice for physical education
programs in schools and colleges.
History: -
The origin of Kho-Kho can be traced back to ancient India, where it was played as a form of
physical exercise and a way to develop agility and speed. It is believed that the game was first
played in the state of Maharashtra and gradually spread to other parts of the country. The game
was initially played with two teams of nine players each, and the field was marked with a circle
and two rectangles. The chasing team had to catch the opponent team members within the
specified time by touching them with their hands, while the defending team tried to avoid
being caught.
Over time, the game evolved, and new rules and variations
were introduced to make it more challenging and exciting. In 1959, the Kho-Kho Federation
of India was established to promote the game and organize national-level competitions. In
1982, Kho-Kho was included in the Asian Games, and it has since gained popularity in other
parts of the world. Today, Kho-Kho is played by both men and women and has become an
important part of physical education programs in schools and colleges. The game is not just a
form of exercise but also promotes teamwork, sportsmanship, and fair play, making it a
valuable tool for character building and personal development.

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Terminology: -
Here are some common terms used in the game of Kho-Kho:
i. Chaser: The player who has to chase and tag the opponent team members.
ii. Defender: The player who has to defend and avoid being tagged by the chasers.
iii. Runner: The player who runs across the field to avoid being tagged by the chasers.
iv. Pole: The rectangular block placed at the centre of the field, which the runners touch to
change their direction.
v. Kho: The word used by the chaser to indicate that the player has been tagged.
vi. Time Out: A break taken by either team to rest or strategize.
vii. Turn: Each team gets a turn to play offense and defines.
viii. Bonus Line: A line marked at a distance from the poles, which can earn bonus points
for the team that touches it.
ix. Lifter: The player who lifts the teammate to touch the pole during the game.
x. Do or Die: A situation in which a team has to score or defend to avoid losing the game.

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Fig: - Kho-Kho game
Rules:-
i. Here are the basic rules of the game of Kho-Kho:
ii. The game is played between two teams of 12 players each, with 9 players on the field
at a time.
iii. The field is a rectangular court with a length of 29 meters and a width of 16 meters.
iv. Each team gets a turn to play offense and defines, with the aim of scoring more points
than the opposing team.
v. The chasing team has to tag as many defenders as possible within a specified time of 7
minutes, while the defending team tries to avoid being tagged.
vi. The game starts with a whistle, and the chasers have to touch the opponent team
members with their hands to tag them.

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vii. The defenders can only move in one direction, and they can change their direction by
touching the poles placed at the centre of the field.
viii. A player can only be tagged if both the chaser's hands touch the player at the same time.
ix. The players can only stay in the field for a maximum of 2 minutes before they have to
be replaced by a teammate.
x. If a chaser tags all the defenders before the time runs out, the chasing team earns a bonus
point.
xi. The team with the highest score at the end of the game wins.
Ground Measurement:-
Kho-Kho playground is 29 meters long and 16 meters wide in dimension. At each end of the
longer side of the rectangle is two rectangles measuring 16 meters in length and 2.75 meters
wide. Wooden pillar of 120 cm high at the inner centre of the line of this rectangle as shown
in the figure below. The circumference of the wooden pillar is between 30 to 40 cm. There is
one straight line on either side of the pillar. There are 8 pairs of parallel lines between these
two wooden pillar posts. Each pair of the line is 30 cm away from each other and 2.30 meters
away from next pair of line. This creates 8 boxes of 30 cm in length and 30 cm width.
Fig: - Kho-Kho ground measurement

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Sports & Games - 2
KABADDI
Introduction: -
Kabaddi is a traditional contact sport that originated in ancient India. It is played between two
teams, each consisting of seven players. The objective of the game is for a player, known as
the "raider," to enter the opposing team's half and tag as many of their players as possible
without being tackled and held by them. The raider must chant "Kabaddi, Kabaddi" repeatedly
while holding their breath to show that they are not inhaling. The opposing team earns points
by successfully tackling the raider, preventing them from returning to their own half. The game
continues until all players on one team have been eliminated or a predetermined time limit is
reached. Kabaddi has gained popularity in many countries and is played at both amateur and
professional levels.
History:-
Kabaddi has a long and rich history, with origins dating back thousands of years to ancient
India. The game is believed to have been first mentioned in the epic Mahabharata, which was
written between 400 BCE and 400 CE. Kabaddi was played in various forms across India, with
different regions and communities developing their own unique variations. The game was
particularly popular in rural areas, where it was played by farmers as a form of exercise and
entertainment.
In the early 20th century, Kabaddi began to gain wider recognition and popularity in
India. The game was formalized and standardized with the establishment of the All India
Kabaddi Federation in 1950, and it was included in the Indian Olympic Games in 1938.
Over the years, Kabaddi has spread to other parts of the world, including countries like
Bangladesh, Pakistan, Nepal, Iran, and Japan. In recent years, it has gained international
recognition, with the formation of the International Kabaddi Federation in 2004 and the
inclusion of Kabaddi in the Asian Games and the World Games. Today, Kabaddi is a popular
sport played by millions of people around the world, both at the amateur and professional
levels.

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Terminology:-
Here are some common terminologies used in Kabaddi:
i. Raider: The player who enters the opposing team's half to score points by tagging
opponents and returning to their own half.
ii. Defender: The player who tries to stop the raider from scoring points by tackling them.
iii. Bonus Line: A line on the ground that the raider must cross to earn an additional point.
iv. Touch Point: A point earned by the raider when they successfully tag an opponent and
return to their own half.
v. All Out: When an entire team is eliminated, the opposing team earns two additional
points.
vi. Do-or-Die Raid: A raid in which the raider must either score a point or be eliminated.
vii. Super Raid: A raid in which the raider scores three or more points.
viii. Antis: The four defenders who are in the opposing team's half during a raid.
ix. Dubki: A move in which the raider ducks to avoid being tackled.
x. Mankading: A move in which a defender tags a raider who steps out of bounds.
xi. Time Out: A break taken by either team to regroup and strategize.
xii. Technical Point: A point awarded to the opposing team for rule violations or improper
conduct.

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Fig: - Kabaddi game
Rules:-
Here are the basic rules of Kabaddi:
i. Teams: Each team consists of 7 players.
ii. Court: The game is played on a rectangular court which is divided into two halves by a
midline. The court measures 13m x 10m.
iii. Game Play: The game begins with a toss to decide which team will raid first. The raider
from the team that wins the toss enters the opponent's half and tries to tag as many
players as possible before returning to his own half.
iv. Tagging: A tag is made by touching an opponent with any part of the raider's body,
except for his hands or feet. The raider must then return to his own half without being
tackled by the defenders.
v. Defending: The defending team tries to stop the raider from returning to his own half.
They can tackle the raider by grabbing him and preventing him from escaping.

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vi. Points: Points are scored when a raider successfully tags an opponent and returns to his
own half without being tackled. The team with the most points at the end of the game
wins.
vii. Bonus Points: Bonus points are awarded to the raider if he manages to touch certain
areas of the opponent's half, known as the bonus lines.
viii. Substitutions: Each team is allowed up to 6 substitutions during a game.
ix. Time: A game of Kabaddi is played in two halves of 20 minutes each, with a 5-minute
break in between.
x. Fouls: Fouls are committed when a player steps out of bounds or touches the opponent
with his hands or feet. If a team commits 3 consecutive fouls, the opposing team is
awarded a technical point.
Ground Measurement:-
The Kabaddi court is a rectangular field with a length of 13 meters and a width of 10 meters.
The court is divided into two halves by a midline, which separates the teams' sides of the court.
The midline is further divided into two parts, creating two smaller lines known as the bonus
lines. The bonus lines are 3.75 meters away from the midline, and the bonus area is between
these two lines. Additionally, there is a 1-meter-wide side-line around the court to help
determine if a player is out of bounds. Finally, there are two small rectangles on each end of
the court, which are known as the end zones. These are each 1 meter by 1 meter in size and
are used to determine if a raider has successfully entered the opponent's half of the court.
Fig: - Kabaddi ground

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Sports & Games - 3
FIELD HOCKEY
Introduction:-
Field hockey is a popular sport in India, with a rich history and a strong presence at both the
national and international level. India is one of the most successful field hockey nations in the
world, having won 8 Olympic gold medals, including 6 consecutive golds between 1928 and
1956.In India, field hockey is commonly referred to as simply "hockey," and the sport is played
extensively at both the amateur and professional levels. The country has a robust domestic
league, the Hockey India League, which features some of the top players from around the
world. The game is played on a rectangular pitch, with a length of 100 yards and a width of 60
yards. The objective of the game is to score more goals than the opposing team by shooting
the ball into their goal. Each team has 11 players, including a goalkeeper, and players use a
stick to control and move the ball around the pitch.
The game is governed by the International Hockey Federation (FIH), and there
are several international tournaments that India regularly competes in, including the Hockey
World Cup, the Commonwealth Games, and the Asian Games. The Indian national team, also
known as the Men in Blue, is one of the most successful teams in field hockey history, having
won numerous major international tournaments.
History:-
The history of field hockey dates back thousands of years, with evidence of a similar game
being played in ancient Egypt, Greece, and Rome. The modern version of field hockey,
however, is believed to have originated in England in the mid-19th century. The first field
hockey club, the Blackheath Hockey Club, was founded in London in 1861. Over the next few
decades, the sport grew in popularity, and rules were standardized in the late 1800s. In 1908,
field hockey was included in the Olympic Games for the first time, with England winning the
gold medal.
Throughout the 20th century, field hockey continued to gain popularity around the
world, with the sport becoming particularly popular in South Asia. India, in particular,
emerged as a dominant force in international field hockey, winning eight Olympic gold medals
and numerous other international tournaments.
n recent years, field hockey has continued to evolve, with changes in equipment, rules,
and tactics. The introduction of artificial turf in the 1970s, for example, has made the game
faster and more skilful, while advances in sports science and technology have led to new
training methods and strategies. Today, field hockey is played at both the amateur and
professional levels in countries around the world, with the International Hockey Federation
(FIH) serving as the sport's global governing body. The FIH organizes several major
international tournaments, including the Hockey World Cup, the Olympics, and the
Commonwealth Games, which feature many of the world's top players and teams.

54. Page | 54
Terminology:-
Here are some common field hockey terms:
i. Dribbling: The act of moving the ball along the ground with short, controlled touches
using the stick.
ii. Penalty corner: A set-piece awarded to the attacking team after a defensive
infringement within the defensive circle.
iii. Stick tackle: Using the stick to take the ball away from an opposing player.
iv. Advantage: Allowing play to continue after a foul if it would benefit the fouled team.
v. Aerial pass: A high, lofted pass used to move the ball over long distances.
vi. Goalkeeper: The player responsible for defending the goal and stopping opposing team
from scoring.
vii. Reverse stick hit: A shot taken with the stick in a reverse grip.
viii. Short corner: A set-piece awarded to the attacking team after a defensive infringement
outside the circle.
ix. Push pass: A short, accurate pass made by pushing the ball along the ground using the
stick.
x. Penalty stroke: A penalty awarded to the attacking team when a defender commits a
serious foul inside the circle, giving the attacking team a one-on-one opportunity against
the goalkeeper.
xi. Tackling: The act of attempting to take the ball away from an opposing player.
xii. Long corner: A set-piece awarded to the attacking team when the ball goes out of
bounds over the end line, but not through the goal.
xiii. Umpire: The official responsible for enforcing the rules of the game and making
decisions.
xiv. Bully: A method of restarting play after a stoppage in play, where two opposing players
face each other and attempt to gain possession of the ball by tapping it with their sticks.
xv. Scoop: A technique where a player uses the flat side of their stick to scoop the ball off
the ground and into the air.

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Fig: - Field Hockey
Rules:-
Here are some of the basic rules of field hockey:
i. The game is played between two teams of 11 players, including a goalkeeper.
ii. The game starts with a center pass from the middle of the field, and after each goal, the
game restarts with a center pass.
iii. The objective of the game is to score more goals than the opposing team by shooting
the ball into their goal.
iv. Players may only use the flat side of their stick to control and move the ball. Using the
rounded side of the stick is not allowed.
v. Players may not use their feet or any other body part to touch the ball intentionally.
vi. Players may tackle an opposing player to take the ball away, but the tackle must be made
with the stick, not the body.

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vii. A free hit is awarded to the opposing team if a player commits a foul. The free hit is
taken from the spot where the foul occurred.
viii. A penalty corner is awarded to the attacking team if a defender commits a foul within
the circle. The penalty corner is taken from the center of the field, and the attacking
team has a free shot at the goal.
ix. A penalty stroke is awarded to the attacking team if a defender commits a foul within
the circle that prevents a certain goal. The penalty stroke is taken from the penalty spot,
and the attacking player has a free shot at the goal against the goalkeeper.
x. If the ball goes out of bounds over the sideline, the opposing team is awarded a sideline
hit. If the ball goes out of bounds over the end line, the opposing team is awarded either
a long corner or a penalty corner, depending on where the ball went out.
Ground Measurement:-
The dimensions of a standard field hockey pitch are:
Length: 100 yards (91.4 meters) & Width: 60 yards (55 meters). The pitch is
rectangular in shape, with two long sides (touchlines) and two shorter sides (backlines). The
pitch is divided into two halves by a centerline, and each half has a circle at each end. The two
circles at each end of the pitch are called the striking circle or the shooting circle. These circles
have a radius of 14.63 meters (16 yards) and are centered on the goal line. They are marked
by a solid line and a dashed line, and the area within the circle is known as the shooting circle
or D. There is a 5-meter (5.5-yard) zone around the outside of the shooting circle, known as
the free hit zone, which is marked by a dotted line. If a defensive foul is committed inside this
zone, the attacking team is awarded a penalty corner. The goalposts are positioned at the center
of each backline, with a distance of 3.66 meters (4 yards) between them. The height of the
goalposts is 2.14 meters (7 feet) and the width of the goal is 3.66 meters (12 feet).
Fig: - Field Hockey ground

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Sports & Games - 4
CRICKET
Introduction:-
Cricket is a popular sport that is played between two teams, each consisting of eleven players.
It is primarily played in countries such as England, Australia, India, Pakistan, South Africa,
and the West Indies, but has gained popularity in other parts of the world as well. The game is
played with a bat and a ball on a large oval-shaped field with a rectangular 22-yard-long pitch
in the middle. The objective of the game is for one team to score as many runs as possible
while the other team tries to dismiss the batting team by taking their wickets or restricting their
scoring.
A run is scored when the batsman hits the ball and runs to the opposite end of the pitch.
If the ball is hit over the boundary, it results in a six or a four, depending on where it lands.
The team with the most runs at the end of the match wins. Cricket has several different formats,
including Test cricket, One Day Internationals (ODIs), and Twenty20 (T20) cricket. Test
cricket is the longest format and is played over five days, while ODIs and T20s are shorter
versions of the game, lasting up to 50 overs and 20 overs respectively. Cricket is known for
its rich history and traditions, as well as its passionate fans who follow the sport with great
enthusiasm. The game has produced some of the greatest players in the history of sport,
including Sir Donald Bradman, Sachin Tendulkar, and Brian Lara, among many others.
History:-
The exact origins of cricket are not entirely clear, but the game is believed to have developed
in England during the 16th century. It is thought to have been played by shepherds who used
their crooks to hit a ball made of wool or wood. Cricket became popular in the 18th century,
and the first recorded match took place in 1744. The game continued to evolve, with the
introduction of rules and regulations that helped standardize the sport. During the 19th century,
cricket became increasingly popular in England and other parts of the British Empire. It was
seen as a way of promoting British values and culture, and it quickly spread to countries such
as Australia, New Zealand, South Africa, and the West Indies.
The first international cricket match took place in 1844 between Canada and the
United States. The first test match was played between Australia and England in 1877, which
marked the beginning of the longest format of the game. The game also witnessed several
innovations such as the introduction of overarm bowling, protective equipment for players,
and the use of cricket balls made of leather. Cricket continued to grow in popularity throughout
the 20th century, with the formation of the International Cricket Council (ICC) in 1909, which
is the governing body of the sport. The ICC organizes international tournaments such as the
Cricket World Cup, the ICC Champions Trophy, and the ICC World Twenty20. Today, cricket
is one of the most popular sports in the world, with millions of fans and players across different
continents. The sport continues to evolve with the introduction of new formats such as the

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Indian Premier League (IPL) and The Hundred, which have revolutionized the game with new
rules, innovations, and strategies.
Terminology:-
Here are some commonly used cricket terminologies:
i. Batting: The act of hitting the ball with the bat.
ii. Bowling: The act of delivering the ball to the batsman.
iii. Wicket: A set of three stumps with two bails on top of them.
iv. Run: The unit of scoring in cricket. A run is scored when the batsman hits the ball and
runs to the opposite end of the pitch.
v. Boundary: The edge of the playing area. If the ball is hit over the boundary, it results
in a six or a four, depending on where it lands.
vi. Over: Six consecutive deliveries bowled by the same bowler.
vii. Innings: The period of time during which a team bats. A team can have one or two
innings, depending on the format of the game.
viii. LBW: Leg Before Wicket. A dismissal in which the ball hits the batsman's leg before
hitting the wicket.
ix. Duck: A score of zero by a batsman.
x. Maiden over: An over in which no runs are scored by the batting team.
xi. Yorker: A delivery that pitches at the batsman's feet.

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xii. Bouncer: A short-pitched delivery that rises high and fast towards the batsman's head.
xiii. Fielding: The act of stopping the ball and preventing runs.
xiv. Appeal: A request by the fielding team to the umpire for a decision regarding a possible
dismissal.
xv. Umpire: The official who oversees the match and makes decisions regarding the laws
of the game.
Fig: - Cricket
Rules:-
Cricket is a complex and intricate sport with many rules and regulations. Here are
some of the key rules of the game:
i. The playing field: The playing field is a large oval-shaped area with a rectangular
pitch in the center. The pitch is 22 yards long and 10 feet wide, and it has two sets of
wickets at each end.
ii. The wickets: The wickets consist of three stumps and two bails placed on top of them.
The stumps are 28 inches tall and 9 inches wide.
iii. The teams: Each team has 11 players, with one team batting and the other team
fielding.

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iv. Batting: The batting team tries to score as many runs as possible by hitting the ball
with a bat and running back and forth between the wickets. The batting team can score
runs in a variety of ways, such as hitting the ball past the boundary, running between
the wickets, or receiving penalties from the fielding team.
v. Bowling: The bowling team tries to get the batting team out by bowling the ball at the
wickets. The bowler delivers the ball from a set run-up and must keep one foot behind
the bowling crease while doing so.
vi. Fielding: The fielding team tries to stop the batting team from scoring runs by
catching the ball or stopping it from going past the boundary.
vii. Innings: Each team has one or two innings to score runs, depending on the format of
the game.
viii. Overs: An over is a set of six deliveries bowled by the same bowler.
ix. Run out: A run out occurs when a fielder hits the wickets with the ball while a
batsman is out of their crease.
x. LBW: Leg Before Wicket. A dismissal in which the ball hits the batsman's leg before
hitting the wicket.
xi. No ball: A no-ball is a delivery that is ruled illegal by the umpire, either because it
was bowled above waist height or because the bowler overstepped the crease.
xii. Wide: A wide is a delivery that is ruled by the umpire to be too wide of the stumps for
the batsman to play.

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Cricket has three main formats of the game: Test cricket, One Day Internationals (ODIs),
and Twenty20 (T20) cricket. The rules of the game vary slightly in each format. Here are
some of the basic rules of each format:
Test cricket:
i. Each team has two innings, and the game can last up to five days.
ii. Each innings is unlimited, and there is no set number of overs.
iii. The team with the highest number of runs at the end of the match wins.
iv. A draw is possible if there is not enough time to complete the match.
One Day Internationals (ODIs):
i. Each team has one innings, which is limited to 50 overs.
ii. The team with the highest number of runs at the end of the match wins.
iii. A tied match is possible, in which both teams have scored the same number of runs.
Twenty20 (T20) cricket:
i. Each team has one innings, which is limited to 20 overs.
ii. The team with the highest number of runs at the end of the match wins.
iii. A tied match is possible, in which both teams have scored the same number of runs.
iv. A no-ball results in a free hit, where the batsman cannot be dismissed on the next
delivery.
v. Powerplays are allowed, where only a certain number of fielders are allowed outside
the 30-yard circle.
Ground Measurement:-
The measurement of a cricket ground can vary depending on the regulations of the governing
body, but here are the general measurements for a standard cricket ground:
i. The playing area: The playing area is a large oval-shaped area with a rectangular
pitch in the center. The length of the playing area varies, but it is usually around 150-
200 meters long and 120-160 meters wide.
ii. The pitch: The pitch is 22 yards long and 10 feet wide. The two sets of wickets are
placed at each end of the pitch.
iii. The boundary: The boundary is the perimeter of the playing area within which the
ball must remain. The size of the boundary can vary depending on the ground, but it is
usually between 50 and 90 meters from the center of the pitch.

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iv. The crease: The crease is a set of lines drawn at each end of the pitch, perpendicular
to the stumps. The bowling crease is 8 feet 8 inches from the stumps, and the popping
crease is 4 feet in front of the bowling crease.
v. The square: The Square is the area of the ground on either side of the pitch where the
ball is likely to bounce most. It is usually between 45 and 70 yards wide and runs
parallel to the pitch.
vi. The outfield: The outfield is the area outside the boundary where the fielders stand to
stop the ball from going past the boundary. The outfield can vary in size depending on
the ground, but it is usually between 65 and 85 meters from the center of the pitch.
Fig: -Cricket ground measurement

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Sports & Games - 5
FOOTBALL
Introduction:-
Football, also known as soccer in some countries, is a popular team sport played around the
world. It is a game played with a spherical ball by two teams of 11 players each. The objective
of the game is to score goals by kicking the ball into the opposing team's goal. Football is
played on a rectangular field with a goal at each end. The field is typically 100-130 yards long
and 50-100 yards wide, with a halfway line dividing the field in two. The goalposts are located
at each end of the field and consist of two vertical posts, 8 yards apart, with a horizontal
crossbar 8 feet off the ground. The game starts with a kickoff, where one team passes the ball
to a teammate from the center of the field. The opposing team must then try to take control of
the ball and score a goal by getting the ball past the opposing team's goalkeeper and into the
goal. Players can use any part of their body except their hands and arms to play the ball. The
ball can be passed or kicked to other players on the same team, and players can also dribble
the ball by running with it while keeping it close to their feet.
If a player commits a foul, the opposing team is awarded a free kick or penalty
kick, depending on the severity of the foul. If a team scores a goal, play is restarted with a
kickoff by the opposing team. If the game ends in a tie, extra time or penalty shootouts may
be used to determine the winner. Football is a popular and competitive sport played at both
amateur and professional levels. It is also one of the most-watched sports in the world, with
major events such as the FIFA World Cup drawing millions of viewers from around the globe.
History:-
The origins of football can be traced back to ancient civilizations such as China, Greece, and
Rome, where games involving kicking a ball or something resembling a ball were played.
However, the modern form of football, as we know it today, originated in England during the
19th century. The first recorded game of football took place in 1863, when the Football
Association (FA) was formed in England. The FA established a standard set of rules for the
game, which included the use of a spherical ball and the prohibition of physical contact
between players. The game quickly grew in popularity in England, and soon spread to other
countries such as Scotland, Wales, and Ireland.
In 1888, the first Football League was established in England, which consisted of 12
professional teams. The league grew in popularity and eventually expanded to include more
teams and divisions. The formation of other professional leagues followed in other countries,
such as the Scottish Football League, which was established in 1890. The first international
football match took place in 1872 between England and Scotland, and international
competitions such as the World Cup were introduced in the 20th century. The first World Cup
was held in 1930 in Uruguay, and has since become the most prestigious football competition
in the world, held every four years and attracting a global audience. Football has continued to