SARASWATI HEALTH AND PHYSICAL EDUCATION CLASS 12 PDF

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Saraswati Health And Physical Education Class 12 Pdf

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Download CBSE class 12 Physical Education study material in PDF format. Specific Sports Programme (Sports Day, Health Run, Run For Fun, Run For. Health education, yoga and physical education are dealt with separately and the curriculum is introduction of asanas and dhyana should begin only from class sixth onwards. Even health Saraswati Swain. NIAHRD and Physical Education 9. 3. CURRICULUM DESIGN Overall Objective Specific. Class-XII. (Physical Education). Based on latest syllabus. Patron It is arranged just for the sake of fun to create Good habits for good health.

Just follow few steps, customise header and footer and download the question paper in PDF format. download chapter wise online MCQ tests for day to day practice. Work from home with us Create questions or review them from home No software required, no contract to sign. Simply apply as teacher, take eligibility test and start working with us.

Required desktop or laptop with internet connection. Test Generator for Teachers. Test Generator. CBSE Syllabus. User Submitted Papers. Create Question Papers. Create and Download. Download eBooks as PDF. Download eBooks Now. People suffering from migraine, diarrhea or neck and back injuries are advised not to perform this asana. Those with high blood pressure may do this pose but without raising their hand overhead, as this may further raise the blood pressure.

The name is derived from the Sanskrit words ardha meaning half, matsya meaning fish, endra meaning king. Procedure 1. Firstly kneel down with legs together. Resting on heels. Then sit to the right of your feet as in picture.

Lift left leg over right and place the foot against the outside of the right knee. After this bring right heel in close to hips. The spine must remain erect. Stretch arms out to the sides at shoulder level. Then twist to the left side. Bring the right arm down on the outside of the left knee and hold the left foot in the right hand by placing left hand on the floor behind.

Exhaling, twist as far as possible to the left. Then look over the left shoulder. It increases flexibility of spine. Removes the wastes products of the body and improves digestion.

Improves functioning of heart, kidneys, liver, spleen and lungs. It helps in getting rid of fatigue, sciatica, backache and menstrual discomfort. Releases excess toxins and heat from tissues and organs. People who have gone through surgeries of heart, abdomen or brain should avoid practice of this asana.

It should be avoided during pregnancy. It must be performed with care in case of people suffering from peptic ulcer or hernia. It must not be practiced in case a person is having severe spinal problems.

CBSE Class 12 Physical Education Syllabus 2018 - 2019

Bhujangasana is the stretching yogic exercise of the front torso and the spine. It resembles with the final stage when the cobra is ready to attack its prey by raising its hood. Step 1 : Lie down in prone position by keeping legs together. Step 2 : Put palms besides shoulder and the head should rest on the floor.

Step 3 : Inhale and raise head up to navel region and try to see the roof. Step 4 : This position is to be maintained till 10 to 60 seconds. Steadily inhaling and exhaling must continue. Step 5 : Return to the original position slowly with deep exhalation. Step 6 : It is performed for 3 to 5 times. It helps in developing flexibility of the spine and leads to curing backache.

This posture helps to compress the kidney thus removes the stagnated blood thereby helps in improving the efficiency of the kidneys.

It helps to reduce stress. This pose gives a good massage to the adrenal gland. Hence it secretes more adrenaline. It helps in minimizing the risk of rheumatism as cortisone secretion is regulated by the practice of this asana. Due to proper massage to the organs of abdominal region such as stomach, pancreas, liver and gallbladder the digestion is improved.

Bhujangasana regulates thyroid gland thus helps to maintain a good health. This pose helps to expand the chest thus helps in normal breathing. This asana must not be performed by a person who is suffering from peptic ulcers, hernia, intestinal tuberculosis and hypothyroidism.

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A person having abdominal injuries should avoid practice of this asana. The person having problems of sciatica, slip-disc and ulcerative colitis should take extra precautions while performing this asana. During pregnancy this asana should be avoided. Sit down straight with legs together by stretching in front. Keep head, neck and spine erect. The palms should rest on respective knees. After this bend head and trunk slowly forward to catch the toes with the thumb, index and middle fingers without bending knees.

Take a deep breath and exhale slowly. Try to touch head to both knees. Bend the arm and try to touch the elbow on the floor. Exhale completely and holding the breath and stay in this posture for a few seconds. After few seconds slowly return to starting position. Breathe normally. Repeat this for times. It helps in relieving stress. Reduces fatty deposits in the abdomen. Minimizes anxiety, anger and irritability.

Improves the flexibility of the spine. Helps to minimize constipation and cures digestive disorders. Tones the abdominal pelvic organs. This asana is recommended especially for women after delivery. Relieves headache, migraine and eye strain. Person suffering from slip disc or sciatica problem and asthma should avoid this asana.

Ulcer patients should not practice this asana. Lie on supine position keeping feet together and arms beside body. Bring right knee towards chest and press the thigh on abdomen with clasped hands.

Breathe in and lift head and chest off the floor and touch chin to right knee. Hold and take deep, long breaths in and out. While exhaling, tighten the grip of the hands on the knee and increase the pressure on the chest. As you inhale, loosen the grip. After exhaling come back to the ground and relax. Repeat this pose with the left leg and then with both the legs together. It helps in strengthening the back and abdominal muscles.

Massages the intestines and other organs in the abdomen. Develops digestion and release of gas. Enhances blood circulation in the hip joints and eases tension in the lower back. Avoid practicing this asana if people are facing high blood pressure, heart problem, hyperacidity, hernia, slip disc, neck and back problems.

Avoid during the period of pregnancy. Anyone suffering from hernia or piles should avoid this asana.

Procedure Step 1: Sit down normally on the floor. Stretch out legs ahead in front. Step 2: After this cross legs and broaden the knees, in order to put both feet under the opposite knee. Step 3: After that bend knees along with folded legs.

Step 4: Keep feet loose in order that the external edges lay on the floor and the inner curves are settled beneath the inverse leg. Step 5: The thighs must be with crossed legs ought to frame a little triangle. Keep some space between feet and pelvis.

Place hands on the knees as shown in the picture. Attempt to hold a breath and after that gradually bring down back on to the floor. Step 7 : Keep hands on knees. Broadens collarbones and chest. It calms the mind. Enhances condition of peacefulness. It helps in minimizing anxiety, stress and mental tiredness. It helps in improving body posture.

It helps in reducing fatigue. It strengthens back. This asana doesn't have excessively numerous contraindications. However individuals who are experiencing backache shouldn't stay in this position for over 5 minutes. Person suffering from knee injury is not advised to sit in this position for long time. Procedure Step 1 : Lie down on the floor Yoga mat looking upwardly. Step 2 : Fold legs and keep it down below hips. Make sure that sole of the feet touches the floor. Step 3 : Bring both the hands and keep it beneath the shoulders.

Step 4 : Take deep breath and keep hands and legs on the floor. Then slowly raise hips, shoulder and the head from the floor. Step 5 : Then bend your back as much as possible. Step 6 : Stay on the same posture for a minute. The chest enhances and the lungs get more oxygen.

It reduces the stress and tension. This asana helps in strengthening the back and increases the elasticity of the spine. It reduces the fat in abdomen area and tones the digestive system. It regulates the endocrine glands and maintains the metabolism normally. It also helps in stimulating the process of the liver, spleen and kidneys.

People suffering from Diarrhea and Hernia should avoid this asana. People having heart problems must do this asana after consulting a doctor. This asana is not safe for the pregnant women.

People having pain in wrist, ankles and spine should avoid this yoga asana as it may be harmful for these body parts. Those persons suffering from hypertension must not practice this asana. This asana stretches several parts of the body simultaneously, including ankles, thighs, hips, chest, neck, arms and hands. Procedure Step 1 : Slide knees together in front and stacking the right knee directly on the top of left. Step 2 : Sit back in-between feet which should be equidistant from hips.

Step 3 : Support weight evenly in the midst of sitting bones. Step 4 : Extend left arm up. Then, bring left hand down to the center of back. Step 5 : Reach right arm out to the same side and parallel to the floor. Then rotate the arm inward. Thumb will turn first towards the floor until palm faces above. Step 7 : Keeping spine long and hold hands behind back. Then, lift left elbow toward upward direction.

Then draw right elbow toward the floor. Keep left arm close to head. Step 8 : Now release arms, uncross legs, and repeat Gomukhasana with the left knee on top and left elbow pointing down. This asana helps in relaxing a person. It stimulates the kidneys. Gomukhasana is helpful in relieving ailments like diabetes and high blood pressure. Since practicing gomukhasana leads to development of the muscles of the lower back, hips and the knees. So, gomukhasana is beneficial for backache, sciatica and rheumatism.

This asana should not be practiced in case of neck, knee, hip and shoulder injury. Don't go beyond over personal abilities. As the pose resembles a mountain, it is called Parvatasana Mountain pose. Procedure Step 1 : Firstly sit down on the floor keeping cross legged position.

The legs are kept apart a little more than the hip width. Step 2 : Bring hands in front so that palms face towards the performer.

Step 3 : Exhale and move hands over head. Keep your fingers interlocked and hands stretched upwards. Step 4 : Pull torso in upward direction and stretch it as much as high. Step 5 : Hold this position for a little longer and breathe normally. Step 6 : Come down in original position. Step 7 : Repeat the asana for about 8—10 times. Since it gives a full body stretches so it improves the blood circulation.

It helps in reducing mental fatigue and also improves the memory and concentration. It strengthens the weak muscles of the body and thus prevents any injury. It improves the health of internal organs.

It helps in reducing the respiratory problems like asthma. The regular practice of this pose prevents rheumatic stiffness and arthritis. It helps in losing body weight. Don't overstrain the knees. The neck should be kept straight to avoid any forward movement.

Avoid hunching of the back during sitting position. It can cause hunch back and stiff shoulder due to wrong way of doing this asana. Matsyasana is also known as fish pose.

Procedure Step 1 : Lie on back on the floor Yoga mat with knees bent and feet on the floor. Step 2 : Breathe in and lift pelvis slightly off the floor. Then slide hands, palms down, below hips. Step 3 : Then rest hips on the back of your hands and keep the same position while this asana is performed.

Step 4 : Tuck forearms and elbows up close to the sides of torso. Step 6 : Then press shoulder blade into back during inhalation. Step 8 : Keep minimal amount of weight on head so that there is not too much pressure on neck.

Step 9 : Keep knees bent or straighten legs out onto the floor. Step10 : Stay in this position for 15 to 30 seconds, breathing smoothly. It strengthens the muscles of your upper back and the back of neck. It helps in improving posture and provides relief from respiratory disorders. Matsyasana also strengthens the spine and helps to prevent backache and pain.

A person suffering from hypertension must avoid this asana. Migraine and insomnia patients should also avoid this asana.

Individuals suffering from serious lower-back or neck injuries should not practice Matsyasana. Tadasana is the beginning and ending asana of Surya Namaskar according to Ashtanga yog.

Then take a small gap between feet. Step 2: After deep inhalation both the arms are raised. Step 4: Come on the toes by raising heels concurrently. Step 6: Try to maintain this pose along with slow and deep breathing.

Step 7: Return to the original position with deep exhalation. Step 8: Perform number of rounds as per capacity but having relaxation for a while after each round. It strengthens the lungs. This asana activates the nerves of the entire body. It improves strength of vertebral column. Helps in improving digestion. Develops the strength of arms and legs. Person suffering from headaches, low blood pressure and insomnia are advised not to practice this asana without consulting the yoga instructor.

Procedure Step 1 : In the start stand straight with feet together and arms alongside. Step 2 : Give weight equally on both the feet. Step 3 : After inhalation extend arms overhead, palms facing each other. Step 4 : Exhale, then gently bend backwards pushing the pelvis forward. Keep the arms 13 in line with the ears. Elbows and knees must be kept straight.

Head up and chest must be lifted towards the ceiling. Step 5: Hold and inhale then come back up. Step 6: Then exhale and bring the arms down and relax. Improves the strength of front upper torso. Develops the tone of the arms and shoulder muscles. Person suffering with serious hip or spinal problems should avoid this asana. Patients of high blood pressure and brain ailments should avoid this asana.

Peptic or duodenal ulcers and hernia patients should also avoid this asana. During pregnancy, this asana should be avoided.

This pose looks like sleeping pose. It is very simple and everyone can do this asana. Step 2: Keep arms at the side and palms facing up. Just relax. Step 3: Close eyes and breathe deeply and slowly through the nostrils. Step 4: Start concentrating from head to feet. This shows that a person doing this asana is consciously relaxing each part of the body.

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Step 5: Those having good concentrations can practice for a long time, however others can practice for minutes.

It relaxes whole body. Helps in releasing stress, fatigue, depression and tension. Improves concentration. Helps in curing insomnia. It calms the mind and improves mental health. Stimulates blood circulation. This asana is absolutely safe and can be practiced by anyone and everyone, unless the doctor has advised not to lie on back.

Keep hands beside thighs. Step 2: Bend right and keep left leg straight and stretched. Step 3 : Keep the left foot beside the right knee and the left knee raised upward. Step 4: Inhale and raise the arms shoulder high, keeping the elbows straight. Step 5: After exhaling, twist to the left, place the right arm by the outer side of the left knee. Step 7: Hold on the position as long as comfortable. Step 8: Repeat with other side also.

It Increases the elasticity of the spine and tones the spinal nerves.

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Helps to get relief in stiffness of vertebrae. Massages the abdominal organs. Reduces belly fat. Regulates the secretion of digestive juices useful for different digestive disorders. Flab on the lateral side of the abdomen gets reduced. Avoid this asana incase person is suffering from severe back pain.

This asana is also not recommended for people suffering from ulcer and hernia. While doing Shalabhasana the complete body shape seems like a locust or grasshopper structure thus this posture is additionally known as Locust pose.

Stretch the chin forward and place it on the ground. Step 3: Inhale and push the hands against the ground. Then lift both the legs up using the lower back muscles. Step 4: Hold the position for as long as comfortable without getting any strain.

Then breathe normally. Step 5: Exhale and lower the legs. It helps in minimizing backache and sciatica pain. Useful for reducing unwanted fats around abdomen, waist, hips and thighs.

This asana can cure cervical spondylitis and spinal cord ailments. It strengthens wrists, hips, thighs, legs, hips, lower abdomen and diaphragm. Persons having cardiac problems and hypertension must avoid this asana.

In case of peptic ulcer, the asana should not be practiced. Hernia patients should avoid this asana.

Obesity leads to many health problems. More than half of the US population today is considered obese.It helps to reduce stress. Make sure that sole of the feet touches the floor. Procedure Step 1 : Lie down on the floor Yoga mat looking upwardly. Procedure Step 1 : Lie on back on the floor Yoga mat with knees bent and feet on the floor. Total number of teams participating in the tournament 2.