Oasis Health, Physical Education & Creative Arts 8 New

Health, Physical Education & Creative Arts - 8 101 iii. Cervical Mucus Method: A method in which the viscosity11 and stickiness 12of mucus secreted by the cervix13 of woman is tested to determine the fertility and having sex only if the mucus is thin and watery. iv. Basal Body Temperature (Bbt) Method: A method of natural contraception in which the fertile time is estimated with a slight increment of woman’s body temperature and having sex only during the infertile period. v. Breastfeeding Method: A method of contraception by extending the breastfeeding tenure after the birth of a baby. Following the rule, ‘longer the breastfeeding period, lesser the chance of conception.’ 5.6.2. Artificial Methods of Contraception Artificial methods of contraception need artificial devices to prevent the potential gestation that may occur after having sexual intercourse. They prevent the union of sperm and ovum even if there is sexual relation during unsafe or fertile period. Some of the artificial methods of contraception are: i. Implant: An artificial method of contraception in which two small capsules filled with artificial sex hormone are placed by a trained medical practitioner under the skin of woman at inner upper arm site. The hormones disturb the production of ovum and prevent gestation. It can be implanted for contraception for three or five years as per the need of woman. ii. IUCD (Intra-Uterine Contraceptive Device): In this method, artificial devices like copper-T, or loop is placed in the uterus (womb) that disturbs the conception and pregnancy. iii. Depo-Provera: This is an injection to be administered in every three months. It is in form of liquid solution. It is used as an intramuscular injection14 within 7 days of menstruation. It prevents conception for three months afterits administration.It suppresses the ovulation cycle 11 Viscosity = thickness 12 Stickiness = virtue of a substance by which it gets stuck with other things in contact 13 Cervix = the opening of uterus at the depth of vaginal canal 14 Intramuscular injection = an injection given in the muscle tissue, most commonly in the upper arm or thigh muscle

102 Health, Physical Education & Creative Arts - 8 in women's body. It is available as name of 'Sangini' in the market of Nepal. iv. Pills: Pills are female oral15 tablets for the prevention of conception. If taken regularly once a day, as per the authorized instruction, it prevents conception. It is available in the name of 'Nilocon', 'Gulab' and various other trade names in the market of Nepal. v. Condom/Femidom: It is single usable device. It is made up of thin and strong rubber in cylinder shape. This device is worn on the erected penis of male during sexual intercourse. The condom used by female is called femidom. It is used inside the vagina. They prevent sperm from entering into cervix and prevent fusion with ovum. They also prevent sexually transmitted infections. vi. Foam Tablet: It is one of the chemical methods of contraception. Foam tablets are used by females inside their vagina by inserting them 5 to 10 minutes before sexual intercourse with the help of fingers. It gets melted inside the vagina and converted into foamy viscous fluid due to the warmth and moisture at the bottom of vagina. It destroys the sperms and makes the fertilization impossible. 5.6.3. Emergency Methods of Contraception The emergency method of contraception is the technique of averting the unwanted pregnancy when sexual intercourse takes place without using contraceptive devices. Unwanted pregnancy creates various health hazards as a result of unsafe abortion. Emergency contraception should not be used for general contraception. It may cause infertility or other health hazards. Emergency contraceptives are used only in adverse conditions like rape, coercion, sexual contact without any contraceptives, in the failure of contraceptives like tearing of condom, unwanted expulsion of IUD itself, or missed pills intake for more than two days. The emergency contraception can be done by oral intake of medicines like E-Con or I-Pill within 72 hours after the unsafe sexual contact. If it has already crossed 72 hours, a certified medical practitioner can implant an IUD within 5 days of unsafe sex to prevent the conception. 15 Oral = to be administered from mouth

Health, Physical Education & Creative Arts - 8 103 5.6.4. Permanent Methods of Contraception The methods of contraception in which the fecundity power of an individual is ceased permanently by surgical methods are called permanent methods of contraception. In all of the permanent methods, the tubes (fallopian tube in female and vas deferens tube in males) which carry the gamete cells from the gonads (ovaries in female and testes in the males) are cut or blocked. It is not reversible unless a surgical reconnection becomes successful. i. Vasectomy : It is a permanent method of contraception for males. In this method, the vas deferens tubes are cut to prevent the sperms to reach seminal vesicles. At the orgasm of sexual intercourse, spermless semen is ejaculated. This cannot fertilize the ovum. ii. Laparoscopy / Minilap: It is a permanent method of Contraception for females. In this method, the fallopian tubes are cut (in Minilap) or tied (in Laparoscopy) to prevent the sperms from reaching the uterus. Even if millions of sperms enter during sexual intercourse, they cannot meet any ovum and conception does not occur. 5.7 Reproductive Health Services and facilities Human reproduction is an essential aspect of human society. Because of the process of reproduction, human species has been sustaining for a long period of time. Reproductive health services and facilities promote betterreproductive and sexual health of people. Therefore, all the countries of the world pay proper attention to the reproductive health services of their citizens. Reproductive health services and facilities are the provisions by which people get proper knowledge, information, guidance, care, and cure for the solution of difficulties in reproductive and sexual issues of human health in different Fig. Mnilap process Fig. Laparoscopy process Fallopian tube Fallopian tube

104 Health, Physical Education & Creative Arts - 8 situations. Reproductive health services and facilities are being provided by the government and non-government organizations in Nepal. Some of the international organizations like UNFPA16 and WHO17 are also working for the promotion of reproductive and sexual health in Nepal. Similarly, national organizations like FPAN18 , NFCC19 , and Maternity Hospitals are active in this field. Reproductive health services and facilities include: a. Maternal and Child Health (MCH) Care b. Family planning services and counseling c. Reproductive and sexual health education d. Safe and legal abortion services e. Emergency contraceptives f. Distribution of contraceptive devices g. Prevention and control of sexually transmitted infections 5.8 Comprehensive Sexuality Education Concept of Comprehensive Sexuality Education Broader sex education is the process of developing broader knowledge, attitude, and positive behaviour related to reproductive and sexual aspects of an individual’s health. It includes the process of educating people regarding the issues like reproductive anatomy, human sexuality, safer sexual behaviour, maternal and child health, reproductive rights, as well as socially, morally and legally accepted sex life of people. Importance Broader sex education has the following main importance. a. It gives broader knowledge about human sexuality and reproductive anatomy. b. It provides wide range of information about reproductive and sexual 16 UNFPA = United Nations Fund for Population Activities 17 WHO = World Health Organization 18 FPAN = Family Planning Association of Nepal 19 NFCC = Nepal Fertility Care Centre

Health, Physical Education & Creative Arts - 8 105 rights. c. It raises the awareness against gender violence. d. It gives solutions to the curiosity about the physical and psychological changes occurring at the age of puberty and adolescence. e. It helps in strengthening healthy and sound interpersonal relationships. f. It helps in developing healthy citizen, healthy society, and healthy nation. 5.9 Scopes of Broader Sex Education Broader sex education has the following scopes. a. Sexual and reproductive health Broader sex education aims to promote sexual and reproductive health of people. It teaches us about safe gestation, family planning, safe abortion, as well as prevention and control from sexually transmitted infections. b. Human sexuality: The term sexuality literally means the feeling and activities connected to sexual virtues and desires. In broader sense, sexuality means the set of all attitudes and behaviours related to gender discrimination, sex roles, and socio-cultural values on gender. Broader sex education aims to protect people from the discrimination and violence on the ground of sex. c. Violence: Violence is the act against somebody to produce physical and mental torture. There are frequent incidents of violence on the basis of gender and age. Broader sex education helps in controlling such violence through the development of positive knowledge, attitude, and behaviour against various forms of violence. d. Pleasure and entertainment: Pleasure and entertainment are the most important aspects to promote mental health. Every individual possesses right to entertainment and pleasure by means of preferred activities that do not harm others. e. Sexual and reproductive rights: Every individual has right to express his/her gender identity as male, female, or third gender20. Besides, the 20 Third Gender = neither male nor female, having mixed sexual characteristics.

106 Health, Physical Education & Creative Arts - 8 right to sex education, right to express opinions, right to marry, right to produce child, right to get reproductive health services and facilities etc. are some examples of sexual and reproductive rights. Broader sex education helps to assure such rights to people. f. Individual differences: There are about eight billions of people in the world. It is a mater of wonder that each person is unique and different from others in many aspects. Regarding gender, there are males, females, and third gender people in the world. People are different by age, gender, sexuality, education, personality, and various other aspects. g. Relationships Relationships with other people determine the virtue of social characteristics of every individual. Relationships are also affected by age, gender, and sexuality. Broader sex education concerns the right of people to establish and maintain good relationships with preferred individuals. Exercise A. Answer the following questions. 1. What is adolescence? Why should they become sincere for their future career? 2. What are the responsibilities of adolescents towards their family and society? 3. List any three unsafe sexual behaviours from which the adolescents should abstain. 4. Define reproductive health. What are the major areas it is concerned with? 5. What do you mean by safe and unsafe abortion? 6. In what conditions the consent of pregnant mother is not essential for safe abortion? 7. What do you mean by natural methods of contraception? Give

Health, Physical Education & Creative Arts - 8 107 examples. 8. How is implant used for contraception? 9. Draw a diagram showing minilap and laparoscopy. 10. What is broader sex education? Explain any three scopes of broader sex education. B. Fill in the blanks with appropriate words. 1. The adolescents have responsibilities towards themselves, their family, and ……… 2. According to ………, adolescents are the people in the age group 10-19 years.. 3. Adolescents should advocate against unscientific, unhealthy and ……..… practices in the society. 4. Registered and listed medical practitioners and health service providing centres are providing ………………. abortion care (CAC) services in Nepal. 5. A pregnant mother has right to abort the gestation up to ……… weeks on her own desire. 6. The contraceptive device ………….. can also prevent people from STIs.

108 Health, Physical Education & Creative Arts - 8 6 Physical Exercises and Drill 6.1 Introduction to Physical Exercises The exercises performed with scientific movement of the body parts in certain predefined ways are called physical exercises. They are one of the important aspects of physical education. Physical exercises include several activities like running, jumping, climbing, balancing, and vaulting. Physical exercises are the basic skills for various games and gymnastics. They make our body systems active and fit for accomplishing their proper functions. In this way, physical exercises make people healthier. There are various types of physical exercises. Some items of physical exercises are squat thrust, dodge run, walking on hand, front headed bent, vault over, trunk twisting and bending clap, third bridge exercise, bending back, and pyramid of three. 6.2 Warming-up Exercises Physical exercises need preparation of our body to perform them in proper ways. Basic requirements of physical exercises like blood circulation, muscle tone, and psychological state become ready with the warming-up exercises. Our body can easily and properly perform exercises in such a condition. Items of warming-up exercises may differ according to the game or sport which is going to be performed subsequently. For example, if we are planning to participate in football game, there is a need of warming-up exercises

Health, Physical Education & Creative Arts - 8 109 basically for waist, thigh, knee, and feet. Similarly, there is a need of warmingup exercises for hands, fingers, and arms if the upcoming involvement is in volleyball game. Jumping, running, and twisting body parts are commonly applicable for the preparation of almost all games . Look at the pictures below and practice them under the instruction of your teacher. 6.3 Exercise of the Shoulders, Knees, and Waist a. Exercise of the shoulders Shoulder exercises make the arms and shoulders flexible and strong. They should be done before playing the games like volleyball, kabaddi, shot-put, javelin, etc. that need more performance of the hands and shoulders. They can be done by either pushing on the wall or pushing against palms in pair. Exercise of shoulder can also be done in the following ways: • Stand erect. • Bend the right hand upward in v-shape. • Bring the left hand above the right hand as shown in the picture and keep it straight. • Try to pull the left hand by the right hand slowly. b. Exercise of the knees Exercises of the knees are basically done before performing in the games like football, basketball, high jump, long jump, etc. where there is need of activities involving legs, thighs, knees, and feet. A short jogging is beneficial before doing exercises. The following guidelines help in the activities of knee exercises.

110 Health, Physical Education & Creative Arts - 8 Activity 1 • Stand erect with joined legs. • Flex the right knee backward. • Pull the right ankle with both hands towards the hip. • Extend the knee and come back to the erect position. • Flex the left knee backward. • Pull the right ankle with both hands towards the hip. • Extend the knee and come back to the erect position. • Flex and extend both the knees for few minutes alternately. Activity 1 • Stand erect with joined legs. • Step the right leg forward. • Flex the right knee and place both the palms on the right knee. • Move the trunk forward and press over the right knee. • Bring the trunk and hands back and extend the knee. • Bring the right leg backward and stand erect. • Repeat similar positions for the left and right knee for a few times. c. Exercise of the waist The waist is in the middle part of our body. Waist is strong because of the pelvic girdle of skeleton. It supports the heavy trunk and spine. It allows legs to move freely. The waist should be kept flexible and proper in order to perform any sort of exercises. The warming-up exercise of the waist also prevents waist sprain while playing different games. The following activities help in the exercise of the waist.

Health, Physical Education & Creative Arts - 8 111 Activity 2 Step 1 : Stand erect with legs apart about 40 cm. Step 2 : Raise both the hands upward, catch the right wrist with left hand, pull it leftward, and bend at waist leftward. Step 3 : Come back to erect position. Step 4 : Raise both the hands upward, catch the left wrist with right hand, pull it rightward, and bend at waist rightward. Activity 1 Step 1 : Stand erect with joined legs. Step 2 : Bend down forward and touch the ground with hands. Step 3 : Bend backward keeping the hands on the waist. Step 4 : Stand erect with straight hands and legs. Repeat the exercise for few times more. 6.4 Exercise of the Arms and Chest The exercise of arms and chest develops the strength and flexibility of the muscles of these areas. It provides proper agility and reduces the chance of internal injury while playing games like wrestling, weight lifting, shot put, volleyball, basketball etc. The following activities provide guidelines for proper exercise of the arms and chest.

112 Health, Physical Education & Creative Arts - 8 Activity 1 : Pulling the hands in pair Step 1 : Set pairs of students on the basis of average height and weight. Step 2 : In each pair, stand in front and back facing towards the same direction. Step 3 : Catch each others’ hand of same side as shown in the picture. Step 4 : Pull the hands for about 30 to 35 seconds alternately. Change the position (front and back) and repeat the same exercises Activity 2: Pulling the elbow Step 1 : Stand erect with legs apart about 40 cm. Step 2 : Raise the right hand straight upward, bend the elbow, and touch at the back below the neck with fingers. Step 3 : Raise the left hand upward and bend it to catch the right elbow. Step 4 : Pull the elbow leftward slowly. Hold it for about ten seconds. Repeat the exercise for few times more by changing the turn of left and right hands. 6.5 Exercise of the Back The exercise of the back increases strength and agility of spine. The backbone protects vital organs like liver, lungs, heart, etc. Sprain orinjury in the backbone may evevn cause paralysis. While participating in any game, the backbone should be kept in consideration. We should perform some items of warmingup exercise that increase the flexibility of the spine and reduce the chance of injury on it. The following activities may be appropriate for keeping the spine ready to participate in different games.

Health, Physical Education & Creative Arts - 8 113 Activity 1: Touching the toes by the hands. Step 1 : Stand erect with the legs approximately 60 cm apart. Step 2 : Bend the trunk down by waist without bending the knees. Step 3 : Touch the left toe with the right hand, raise the left hand upward straight simultaneously. Step 4 : Pull the hands for about 30 to 35 seconds alternately. Change the position (front and back) and repeat the same exercises. Activity2 : Bending backward Initial position: Stand erect with joined legs and hands intact to the thighs. Step 1 : Jump lightly, keep the hands on waist, and set the legs apart. Step 2 : Bend backward at waist, facing towards the sky and keeping the hands on waist. Step 3 : Hold the position for about five seconds and return to the position of step 1 slowly. Step 4 : Jump softly, join the legs, and lower the hands straight downwards. Repeat the exercise for few times more by changing the turn of left and right hands. 6.6 Drills Drill is one of the physical activities with repeated set of actions of the body. It is performed under the commands of a commander. It is a method of disciplined training. It teaches the group to work as a team. Drill has the following advantages. a. It develops the spirit of teamwork and feeling of cooperation. b. Drill increases the attentive capacity of pupil.

114 Health, Physical Education & Creative Arts - 8 c. As it is based on the principle of discipline and obedience, it helps to improve the level of discipline among the students. d. Drill is a systemic physical exercise. It helps in strengthening and improving the fitness of different body parts. While performing the drill, the students are asked to be in a line in groups of 5 to 6. The teacher or a commander gives commands for the drill and the students perform accordingly. The commands are given in different steps. Some items of drills a. Fall out ‘Fall out’ command is given to set a short break during the drill. It is performed in the following ways. a. A command is given by the commander. b. The drill-troop turns right at a time. c. The troop moves one right step forward. d. The troop moves one left step forward. e. Each member of the troop goes towards their resting area near the drill ground. They do not go very far so that they can join the drill as soon as the command is heard. b. Dismiss ‘Dismiss’ command is given to end the ongoing drill performance. This is the last command of the drill. It is performed in the following ways. a. After the ‘dismiss’ command is given by the commander, the drilltroop turns right at a time. b. The troop moves one right step forward. c. The troop performs smart salute and comes in ‘attention’ position. d. Each member of the troop leaves the drill randomly.

Health, Physical Education & Creative Arts - 8 115 Exercise A. Answer the following questions. 1. What are physical exercises? Define and describe. 2. Define warming-up exercise. How do they help us while playing games? 3. List the steps of exercising shoulders. 4. Draw a diagram showing the exercise of elbow. 5. What are the advantages of the exercise of arms and chest? 6. What are the common risks of participating in games without performing any warming-up exercises? 7. List the benefits of ‘bending back’ 8. What do you mean by drill? Describe. 9. List any four advantages of drill. 10. What is the main purpose of ‘Fall Out’ command in drill? 11. How is ‘dismiss’ command performed? Explain.

116 Health, Physical Education & Creative Arts - 8 7 Athletics and Adventures Introduction Athletics is a part of physical exercises consisting of track and field activities like running, throwing, jumping, and walking. Some of the major forms of athletics are relay race, high jump, long jump, and shot put. 7.1.1 Long Distance Race Long distance running refers to races longer than 1500 meters. Typical longdistance track races range from 3000 metres (1.87 miles) to 10,000 metres (6.2 miles) for the international tournaments. To run a long distance, an athlete must have good blood circulation, healthy respiration, and muscular system endurance must be developed. Such competence can be developed by continuous practice and trainings. 7.1 Athletics Figure: Long Distance Race

Health, Physical Education & Creative Arts - 8 117 7.1.2 Relay Race It is a race or running competition between two or more teams consisting of four runners in each of the teams. Relay race can be performed as 4 x 100 meter relay or 4 × 400 meter relay based on the availability of ground and the endurance of the students. The athletes or runners of a team participating in relay race run turn by turn by exchanging a baton. There is a baton in relay race. The baton is a short and thin cylindrical piece of wood carried by the active runner in the relay race. When the first athlete of a team completes the course, s/he transfers the baton to the succeeding athlete. In this way, all of them complete the course with the baton caught in a hand. The team that completes the turn of all the athletes sooner is declared as winner. A relay race of 4 x 100 implies that there are four athletes in a team and each of them has to complete a course of 100-meter length. Similarly, a relay race of 4 x 400 implies that each of the four athletes has to cover a course of 400 meters. Basic Skills of Relay Race a. Running Running is the most important skill of relay race. Since it is a teamwork, each runner needs to have excellent running skills and endurance to assure the victory. Running skill can be improved by adequate and regular practice at different places. b. Baton handover/Transfer Very short periods like seconds and microseconds play important roles in relay races. Therefore, the athletes should not waste time for baton handover during the run. Both giver and receiver of baton extend hands for easy and quick transfer. It is easy if the first runner carries it in the right hand, the second in the left, the third again in right, and the fourth in left again. Picture: Baton exchange

118 Health, Physical Education & Creative Arts - 8 The transfer of baton can be done in two ways. They are as follows: a. Up sweep technique: In this method, the baton is handed over to the next runner at the level of shoulder. b. Down sweep technique: In this method, the baton is handed over to the next runner at the level of waist. 7.1.3 Long Jump Long jump is a popular and interesting item of athletics. It is categorized as one of the field activities of the athletics. The athlete tries to cover the longest distance with his/her full capacity. It is played as individual competition and the athlete who can jump the longest distance is declared the winner. This athletics improves the strength of muscles of legs and stomach as well. Execution of Long Jump Long jump is one of the ‘field-type’ athletics. First, the interested students march into the field and make groups of 4 to 6 students. A sand pit is prepared, where the students are supposed to land after taking the jump. Long jump can be performed in the following stages. Stages of long jump a. Approach Run: The athletes run 6 to 7 steps before ‘take off’. Approach run helps them to gain inertia and ensures coverage of longer distance. As soon as the referee whistles, the athlete starts the approach run. b. Take Off: They should take off on one leg first and raise another leg in quick succession. While executing ‘take off’, the body should be balanced. Figure: Long Jump

Health, Physical Education & Creative Arts - 8 119 Pressure given to the ground before raising the legs up increases the performance of ‘take off’. c. Flight: Flight is the action in air. In this mode of long jump, the athlete should balance the body well. Both legs should be kept as high as possible in a balanced way to cover the longest possible distance. d. Landing: While landing, one should bend their trunks and legs forward to touch the ground. The distances covered by each of the players are measured. The player who covers the maximum/longest distance will be the winner. Remaining groups of students also perform the jump like the first group. 7.1.4 High Jump High jump is one of the most popular athletics in the world. This athletics increases the muscular strength and endurance. It also increases the strength of internal vital organs. The basic steps of performing high jump by the athletes are: Stages of High Jump a. Approach Run: It is the first step taken by the athlete of high jump. After getting signal or whistle from the umpire, the athlete runs 7 to 9 steps ahead and gains some inertia. Gaining inertia increases the performance of take off. b. Take Off: Take off is an important step. When the athlete executes ‘take off’, it should be suggested to the players that they must take off with Figure: High Jump

120 Health, Physical Education & Creative Arts - 8 adequate strength on their legs. If the left leg is raised first for ‘take off’, they should stand on right side. The leg used for taking off should be raised high and the other leg should advance higher for crossing the rope successfully. c. Flight: Flight is the action in air. During the flight, the athlete tries to cross the horizontal bar or rope without touching it. After crossing the bar, purpose of flight is to land safely on the sand pit. d. Landing: Landing is the last step. In this step, the athlete touches the opposite side of the bar safely. It is done by taking off legs and hands one after another. The athlete tries to balance his or her body to be safe from injuries while landing. Preparation of Sandpit In this item of athletics, the athletes jump high and land on the court. In orderto prevent the injury while landing, the court is made soft. Preparation of sandpit is the most conventional way of its management. A broad and rectangular pit of about six inches depth is made on the landing side of the court. The court is filled with clean sand. If the athlete falls down on the sandpit without control on body balance, the softness of sandpit can prevent probable unwanted injuries. Setting Poles and Horizontal Bar (or rope) Two vertical poles are set on either side of the court. A long horizontal bar or a rope is adjusted on two poles of the court. The bar or the rope should be adjusted in such a way that it should fall down softly on the court if touched by the athlete. Such adjustment prevents unwanted injury. A fall of the bar also informs that it was touched by the athlete and hence not a valid jump performed. 7.1.5 Shot-put Shot put is an item of ‘throwing’ category of athletics. This is played by throwing a shot. A shot is a spherical, heavy, iron-made, a palmfull ball which

Health, Physical Education & Creative Arts - 8 121 is thrown to attain maximum possible distance to win. The throwers throw the shot from a circular area. Stages of Shot-put a. Holding the Shot Holding is the right way of holding the shot in hand. The shot is held between the fingers and thumb. The weight of the shotrests on the fingers but not on the palm. The fingers support the shot around all the directions and prevent unwanted sideward movement or fall on the ground. b. Stance It is the right position taken by the thrower after holding the shot. It is a perfect preparation for glide and delivery of the shot. The thrower stands in the circle opposite to the direction of throw and touches the circle with right leg, keeping the left leg towards the centre of circle. At this position, the shot is in the right hand above the right shoulder, the right knee is slightly bent, and the left sole risen up. c. Glide It is the sudden rotation of the body along with the shot towards the direction of throw. A quick glide generates adequate inertia on the shot and can have maximum distance coverage probability. d. Release As soon as the glide completes the rotation of 180 degree towards the direction of throw, the shot is released with maximum force exerted on it. All the fingers apply force on the shot while releasing. The angle of release should be about 45 degrees with the ground surface to attain the maximum distance coverage. This stage is also termed as the stage of ‘putting’.All the weight of the body rests on the left leg at the end of this stage. e. Reverse or Flow Through It is the stage of regaining normal body posture by bringing all the moving trunk, hands, and legs in the normal position. It should be done carefully to prevent any possible fall of the thrower himself.

122 Health, Physical Education & Creative Arts - 8 7.1.6 Exercises for Athletics Physical exercises are the basic requirements for all types of athletics. As the athletics include different types of body movements in different ways, the body should be made flexible and strong. Exercises can be taken regularly in the morning and evening. Some examples of exercises are bending, running, flexing, jumping, and moving the limbs in scientific order. Adequate exercises performed as the preparation for athletics make one’s performance praiseworthy in athletics. 7.2 Adventure Activities Going outside and participating in a new activity might be considered adventure. Going out can be associated with adventure in the minds of children. Adventure can come in a variety of forms. Going on a normal hiking trip might be a thrilling experience. Being in a new gathering of people might be exciting for some people. When children and toddlers are introduced to a new subject at school, they may feel adventurous.Adventure,initspurestform, entails the thrill oftryingsomething new. Certain athletic activities can be quite thrilling. Hiking, skydiving, and scuba diving are all options. Taking a short excursion to a new location might be exciting. Games and adventures are important for sound mental health of people. The tradition of games and entertainment has an unknown history that goes to the time of antiquity. It is all because of its advantages on physical and mental health of people. The adventurous games produce an exciting or daring experience among the participants. Such games are primarily categorised as water, mountain, snow and trekking adventures. 7.2.1 Forest Adventures Activities Forest adventure is an exciting and educational outdoor activity that involves exploring a forest and its ecosystem. It is a great way for students to learn

Health, Physical Education & Creative Arts - 8 123 about the natural environment and the different species that inhabit it. During a forest adventure, students can hike through the woods, observe plants and animals, identify different types of trees, and learn about the importance of conserving natural habitats. Through this experience, students can develop an appreciation for nature and a better understanding of the interconnectedness of all living things. A True Story on Adventure in Forest Trishna studies in class eight at a local school of Tarai. She told a story of her forest adventure that has been presented below. “Some of my classmates and I went to a thick forest of Chitwan with our teacher a few months ago in search of excitement in the forests. We made all the arrangements and began our adventure to the forest early one morning. Soon after our arrival in the forest, we were at an open location, a few kilometers of journey through the jungle. We decided to pitch our tent and spend the night there because it was already late in the evening. As night fell on this location, we lit our oil lamp. We ate ourlunch early and wentto bedbecause we were exhausted.There was complete silence, but organisms that thrive in the dark began to emerge. The jungle was suddenly filled with terrifying noise. This roar was interrupted by another, more horrifying noise: the sound of native drums. And as the minutes passed, it seemed to get closer and closer. We were all paralysed by deathly silence. The tension grew quickly, but nothing happened. Then, as quickly as it began, the noise came to a halt. We were now certain that some locals had seen us and would attack us. A leader of the group smiled in front of us and said that it was the time of making surprise and fun. They gave us delicious foods and handicrafts. We were thankful towards them. It is an unforgettable moment in our life.”

124 Health, Physical Education & Creative Arts - 8 Activity What kind of forest adventure did Trishna participate in? Imagine you were there in place of Trishna, how would be your experience? Share your opinion in the class. 7.2.2 Water Adventure Activities Nepal is famous for various forms of water-adventure activities. White water rafting is one of the most preferred adventures in Nepal for foreigners. Swimming, snorkelling, boating, fishing, diving, cannoning etc. are some of other major water adventurous activities. Such adventurous activities are executed in fast-flowing rivers in Nepal like Trishuli, Gandaki, Tamor, Bheri, Narayani, etc. There is a very high risk on life if such activities are performed without adequate safety measures and proper guidance. Therefore, such activities are monitored well by the concerned and authentic bodies. Exercise A. Answer the following questions. 1. Define athletics. Why is it important for us? 2. What do you mean by 4 x 100 relay race? 3. What is a ‘baton’? What should a clever racer keep in mind while transferring the baton? 4. What are the physical advantages of long-jump? 5. How can an athlete minimize the probabilities of injuries while landing in long-jump and high-jump? 6. What is approach run? When is it performed? 7. “Construction of sand-pit in high-jump and long-jump is related to safety of the athletes.” Justify. 8. What are the stages of shot-put? Give a short introduction to glide. 9. Why should an athlete take regular exercises?

Health, Physical Education & Creative Arts - 8 125 8 Games 8.1 Introduction Games are essential activities in our life. We play various types of games as per the convenience and availability of ground and materials needed. Games make us fresh and healthy. They boost the smooth functioning of various organs and systems in our body. Some of the games are volleyball, basketball, port ball, dodge ball, football, kabaddi, and kho-kho. 8.2 Volleyball Volleyball is an interesting game played between two teams consisting of six players in each. It is played in a court divided into two equal halves of 9 x 9 meters each. There is a net, which is set in the middle, 14.24 meters above the centreline and supported on poles. Height of the net can be adjusted according to the height and skill of the playing students. Each team can have three extra players who replace the active players, if needed, on the decisions of captain. Figure: Volleyball

126 Health, Physical Education & Creative Arts - 8 Basic rules of volleyball a. The game begins with a toss to choose court or serve. If the toss-winner chooses the court, the toss-loser chooses the service or vice versa. b. A point is scored if the ball touches the ground of opponent’s court or opponent team makes a foul. c. The back line should not be touched while serving the ball. d. A team must return the ball back to opponent’s court within third touch of the ball. While making three touches, a single player cannot touch the ball twice. e. If a team makes foul, opponent team gets the chance to serve with onepoint score. f. The serving team continues serving until the opponent gets a score. g. When the service is changed, the serverteam players rotate their positions in clockwise direction. h. Not any player is allowed to touch the net with hands or any parts of the body. i. Not any player is allowed to cross the centreline. j. A team must score 25 points to win the game. In case a team has scored 24 points, the other team must score 2 points more to win the game. k. The game is played in three sets in general. If the game is played in five sets, the last game is played up to 15 scores for a win. Basic Skills of Volleyball a. Serving Serving is one of the basic skills of volleyball. It is the process of hitting the ball to make it cross towards the opponent’s court from a position just outside of the backline of own court. Serving is executed after the signal of the referee. Touching the backline is not allowed while serving. Serving can be executed in two ways. They are overhead service and underhand service.

Health, Physical Education & Creative Arts - 8 127 Overhead Service Overhead service is the skill of serving from overhead position. The server catches the ball standing back of the service line. Then, he raises the ball softly with the left hand. When the ball is in the air, it is hit with the help of the right hand. As the server hits the ball in the position over the head, this is termed as overhead service. Underhand Service In this method of serving, the server keeps the ball on the palm of the left hand below the waist level. On the whistle from the referee, the server releases the ball from the left hand and hits it with the right hand. While hitting, the left wrist or palm is needed as per the convenience. b. Receiving It is the skill of receiving the ball approaching from the opponent’s court. While receiving, the receiver should assess the force and direction of the ball. A ball can be received by fingering if the ball is high and digging if the ball is low or spiking. After receiving the ball, it is given for setting in a comfortable way. c. Setting It is the skill of fixing the ball near and above the net so that it can be spiked on opponent’s court. The ball given by the receiver is taken and is set carefully near and above the net by the setter. While setting, the setter should be conscious that the ball should not cross the net. d. Spiking It is the skill of hitting the ball into the opponent’s court forcefully in such

128 Health, Physical Education & Creative Arts - 8 a way that not any player of opponent team can receive it. The spiker jumps and hits the ball for the execution of spiking. While spiking, the ball should not go out of the opponent’s court. 8.3 Football (Soccer) Football is a popular game all over the world. It is a ball game played between two teams of eleven players each. Football needs a wide ground to play. The court of football has a dimension of 100 x 64 meters divided into two equal halves by a centreline. There are two goal posts at the back end of each half. Each team tries to advance the ball towards the opponent’s goal post. The game is played in two halves of 45 minutes each with an interval of 15 minutes. Basic Rules of Football a. The game begins with a toss between the two competing teams. The winner of the toss chooses either the side of the court or opportunity to kick off the ball first. b. No player is allowed to touch the ball with hands except the goalkeeper. A player can throw the ball with the hands if there is ‘throw in’ awarded by the umpire. c. No player is allowed to push, hit, or create unfair obstacle to the opponents. If the umpire decides that such activities are committed with wrong intensions, he can show a yellow or a red card to the player.

Health, Physical Education & Creative Arts - 8 129 d. Yellow card symbolizes a warning against the player and a red card or the second yellow card against a player sends the player out without any replacement of an extra player. e. If a player makes foul while defending in the penalty area, the opponent team is given a chance for a penalty shoot. f. A team is declared the winner if it scores more points than the other within the game period. g. Draw matches are further scheduled for additional play of 30 minutes. If not decided, the penalty shoot is held. Basic Skills of Football (a) Dribbling Dribbling is the process of moving the ball ahead by controlling between two feet with the front and middle portion of the feet. While dribbling, the player should be aware enough to keep the ball under his control. Opponents try to receive the ball every moment but a good dribbler never lets it go to the opponent’s control. Dribbling is especially useful when there is no good opportunity to pass the ball to own teammates and the opponents are trying to receive it. It is also done skillfully to make opponents puzzle near the goal post in order to strike a goal. The skill of dribbling can be improved with the following practices. a. Line up in a file set about 25 meters back from a pole. The distance between the pole and file can be set as per the availability of the ground. It is better to keep the distance as long as possible. b. The front player standing in the file starts dribbling the football ahead. The player turns around the pole, dribbles back towards the file, passes the football to the second player of the file, and joins the file at the back. Figure: Practice of Dribbling Football

130 Health, Physical Education & Creative Arts - 8 c. The second player executes the similar dribble, passes the football to the third player, and joins the file at the back. d. This process is continued until all the players get a turn. e. This practice can be extended as per the availability of time and skill of the players. (b) Throw in Throw in is one of the basic skills of football. It is done if any of the opponent players hits the ball out from the court. This is executed by catching the ball with both hands and setting both the legs out from the boundary line. One hand throw is not allowed. This can be practised by making a file at the back of a straight line and practising with a ball turn by turn. c. Striking Striking is an important skill in football. It is the skill which scores a goal. While striking, the striker hits the ball forcefully from a clear way towards the goal post. Good strikers are always respected and rewarded more in most of the football games. It is practised by striking the football keeping in front of a file and striking towards a goal post in turn. d. Goal keeping It is a prime duty of goal keeperto save the ball from entering into the goal post. The goal keeper should stand at the post with conscious attention. The goal keeper should be capable of catching or blocking high balls as well as rolling balls. Practise of blocking a rolling ball In order to practise blocking a rolling ball, the students line up in a file. While standing, they extend their legs in such a way that the ball cannot pass from the Figure: Blocking a Rolling Ball

Health, Physical Education & Creative Arts - 8 131 gap between their legs. There is a skilled striker or the instructor in front of the file. The striker strikes the ball to the front most player of the file and the front player catches the rolling ball. After catching, the first player gives the ball to the striker again and goes back to join the file. The striker, again, strikes the ball towards the second player, who executes a similar procedure again. All the players practise the skill turn by turn. Practise of blocking high ball In order to practise blocking a high ball,thestudents lineupinafile.There is a skilled striker or the instructor in front of the file. The striker strikes the ball high to the first player of the file. The player blocks or catches the high ball, returns the ball back to the striker and goes back to join the file again. The striker, again, strikes the ball towards the second player, who executes the similar procedure. All the players practise the skill turn by turn. Seven or Nine-Player Football Seven-player football or nine-player football is similar to eleven player football except the total number of players. There may not be eleven players in a team if the total number of students in a class is low. In such a situation, the teacher decides to make two teams of seven or nine players as per the convenience and availability of players. All the rules and court dimensions are same as the eleven-player football. 8.4 Basket Ball Basketball is a ball game played between two teams of five players in each team. There are backboards set at the backline of each side of the court. There is a basket set on a ring on each of the backboard. Points are scored if the ball is put in the basket. The basket has a hole at the bottom so that the ball falls easily down from the basket to continue the game. Figure: Blocking the High Ball

132 Health, Physical Education & Creative Arts - 8 Basic Rules of Basketball a. At first, a toss is made to choose the side of the court. b. The game begins with a jump ball done by the referee. c. The players try to put the ball into the basket. They score two points if they put the ball into the basket from the position inside the three-pointline. Three points are awarded if a player scores from the position outside the three-point line. One point is scored in case there is free throw shot. d. Players are allowed to advance the ball ahead by dribbling or making passes to their teammates. They are not allowed to move ahead catching the ball. e. Once the player stops dribbling and catches the ball, s/he is not allowed to dribble again. The ball should be passed to others or put in the basket. f. Pushing, pulling, or hitting others is not allowed. g. Dribbling with both hands is regarded as a foul. h. Ball cannot be held more than five seconds by a player at a time. i. Each team can reserve seven extra players. They can replace the active players with the permission of the referee. The referee can allow replacement on the command of team captain.

Health, Physical Education & Creative Arts - 8 133 j. The game is played in two halves of 20 minutes each with an interval of 10 minutes. The team that scores more points within the duration of the game is declared the winner. Basic Skills of Basketball Good skills are necessary to be a good player of basketball. The skills can be developed through many types of practices. They are dribbling, bounce pass, and making basket. These skills for basketball can be developed through other basic games. Some of the games are port ball and dodge ball. a. Dribbling Dribbling is done in different games. We have practised dribbling for football. But it is different from the dribbling in basketball. The ball is dribbled by hitting the ball on the ground repeatedly without catching or holding the ball. In basketball, players are not allowed to dribble again after holding the dribbling ball. b. Bounce Pass Bounce pass is an important skill needed for basketball. This skill is used to pass the ball to a teammate to save the ball from opponents or to advance the ball ahead faster. Bounce pass is performed by hitting the ball on the ground in such a way that the target teammate receives it for further advancement or score. c. One-hand Pass This skill is needed when the ball has to be passed to a long distance. It is helpful when a team wants to advance the ball more quickly towards Figure: Dribbling Figure: A Bounce Pass

134 Health, Physical Education & Creative Arts - 8 the basket. One-hand pass can be executed as overhead and underhand passes. The overhead pass is done by raising the ball above the head with one hand and throwing it to a long distance. Underhand one-hand pass is the process of throwing the ball upward keeping the position of hand below the waist level. 8.5 Port Ball It is played in a court similar to that of basketball. It is also played by ten players divided into two groups of five players each. There is a port made by keeping a chair and a boy standing on it instead of backboard and basket of basketball. The players pass the ball to the port man in order to score points. Points are scored only if the port man catches the ball remaining on the chair. The basic skills needed for port ball are similar to that for basketball. They are dribbling, bounce pass, one-hand pass, and advancing the ball ahead. This game is played in two halves of five minutes each with an interval of one minute. The port is protected in a goal area marked by one arched line. Not any player can enter into the goal area. The port-man can be changed with the permission from the referee under the request made by the team captain. All the other rules are similar to the rules of basketball. Figure: Port Ball

Health, Physical Education & Creative Arts - 8 135 8.6 Dodge Ball It is a ball game regarded as a basic game of basketball because the players learn the skills needed for basketball through this game. This game is played in a court of 20 x 10 meters divided into two equal squares of 10 square meters each. There may be 8 to 13 or more players in each team according to the number of students and their skill to play the game. The players of each team are divided as court players and line players. The court players play inside their own court while the line players stand near but outside the backline and sidelines of the opponent’s court. A team can score a point if it hits any one of the opponent’s court players on any part of body with a direct ball. The players can pass the ball to one another quickly to make rivals confused and difficult to protect themselves from a ball-hit. In order to begin the game, the referee makes a toss first. The winner of the toss deserves the right to choose the court or first ball. The game is played for a period of ten minutes. The team scoring more points during the game is declared the winner. Basic Rules of Dodge Ball a. The players are divided as court and line players by the team captains of each team. Every player must follow the commands from their captains. b. Players can catch and throw the ball to make convenient and easy hit to the rivals. Figure: Dodge Ball

136 Health, Physical Education & Creative Arts - 8 c. Attempts of hits should be made on the court players only. d. One hit to the rival’s body on any part produces one point scored. The player hit by the ball goes out from the court and plays as line player. While doing so, he replaces all the line players in anticlockwise direction from the left. The last line player to be displaced enters into the court and plays as court player. e. The indirect or bounce hit to any player cannot make score or out. Instead, the opponents can receive a bounce ball. f. A team can make various passes among their court players orline players. g. The court players cannot cross the boundary line of the courts. h. The ball out from the court can be received by the line players to continue the game. i. The team scoring more points during the whole game is declared the winner. Basic Skills of Dodge Ball a. One Hand Pass: Players of dodge ball should be conscious enough to pass the ball to their own teammate in the right way. The ball should be passed to the teammate looking at the opponents to make them confused. A clever player can hit an opponent in a cleverer and smarter way by looking at own teammate while hitting the rivals. While hitting, the ball should not bounce on the ground because the opponents can receive the bounce ball. b. Teamwork: Skills of teamwork must be developed by all the players to develop a good spirit of game in dodge ball. They should pass the ball to appropriate teammate who can hit and score easily. It is better to dodge and make the opponents confused about the time of hits and passes. Such skills can be utilized to score higher. 8.7 Kabaddi Kabaddi is a game played between two teams of seven players in each. This game needs no equipment except a court with soft surface. This game

Health, Physical Education & Creative Arts - 8 137 increases agility and strength of the body. Players of kabaddi also learn the skills of running, dodging, and kicking. Two teams of kabaddi are termed as ‘raider team’ and ‘anti-raider team’. One player of the raider team goes for raiding inside the court of opponents with a continuous cant of ‘kabaddi……. kabaddi……kabaddi……’ and returns to own court without breathing even once. During the raid, the raider tries to touch as many of anti-raiders as s/he can to make them out. But the raider is declared out if caught within the court of opponents by anti-raiders. The game is played in two halves of 15 minutes with an interval of 5 minutes. The team which scores more points during the whole game is declared the winner. Basic Rules of Kabaddi a. The game begins with a toss. The winner of the toss deserves the right to choose courtside or raid. b. The raider is declared out if s/he loses canting inside the court of opponents. c. The teams become raider and anti-raider alternately every time a raider returns to his/her own court. d. The teams are awarded with points if the opponents are made out. The points to be scored are equal to the numbers of opponents made out.

138 Health, Physical Education & Creative Arts - 8 e. Each team should send a raider within five seconds after the raider of the opponent team returns to his/her court. f. The anti-raiders are considered out if they cross the boundary line. g. The raider should cross the bulk line or touch at least one opponent before returning to own court. h. If one or more players are made out during the game, equal numbers of opponents (if they are already made out) are allowed to enter the court. i. If there are many players out from the court, a captain can offer two extra points to make the out players enter into the court. These extra points are called as ‘lona’. The total number of out-players is also added on lona to the rival team in such a situation. Basic Skills of Kabaddi a. Raiding It is the skill of entering in the rival’s court in a skillful manner. A raider should continue canting, try to touch the maximum number of rival players, and return safely to own court. A good raider runs quickly and touches many opponents and returns successfully in no time. Going back to a stronger opponent increases the probability of being trapped. Therefore, the raider should evaluate the strength and endurance of the rivals well. b. Trapping When a raider enters in the court, the anti-raiders should be safe from him. They can trap the raider easily if all the players try to trap him at a time. In order to trap the raider easily, the players should go back to the court and allow the raider to come near the backline. In such a situation, the raider can be trapped easily if there is common effort to do so. It is risky sometimes if the raider escapes while trapping because it can make many players out at a time. c. Kicking It is one of the basic skills of raider. A raider can easily escape out from opponent’s court after making them out by kicking. Kicking is a quick action therefore it becomes very difficult for the anti-raiders to trap. There are various types of kicks used in kabaddi. Some of them are front kick, side kick, and mule kick.

Health, Physical Education & Creative Arts - 8 139 8.8 Kho-Kho Kho-kho is an interesting and entertaining game played between two groups of players each consisting of nine active players. There may be three reserve players for each team in Kho-Kho. It is played on a wide playground in a 29 x 16 meter Kho-Kho court made up of multiple lines. Two teams of this team are termed as ‘chaser’ and ‘runner’ teams. The ‘chaser’ team scores and the ‘runners’ oppose them from scoring. Kho-Kho is played in two innings; each of the innings consisting of two halves of nine minutes with an interval of five minutes. The innings with game-time and intervals can be represented by 9:5:9 + 5 + 9:5:9 (First Innings + Interval + Second Innings). They change their position of ‘chaser’ and ‘runner’ after the completion of the first half in each innings. In this way, only one team becomes scoring team in each of the two halves of an innings. Figure: Kho-Kho Basic Rules of Kho-Kho a. A toss is made in the beginning. Winner of the toss deserves the right to be ‘chaser’ or ‘runner’ team in the first half. b. The court has eight chasers’ squares of 30 cm x 30 cm each. Eight chasers sit in the squares in squat position. The remaining one becomes active chaser and stands near the pole. c. The runners make three groups consisting of three runners in each group. d. With the whistle of the referee, three runners enter the court. The active chaser runs behind them to touch and score.

140 Health, Physical Education & Creative Arts - 8 e. An active chaser cannot change the direction of chasing until s/he reaches the post line. The chaser can change direction anywhere in between the post line and end line. f. One point is scored by the chaser if the active chaser touches one of the active runners and makes him/her out. g. The runners can cross the centreline but the chaser cannot. If the runners are to be chased across the centreline, the active player can give any one of sitting chaser a ‘Kho’ by pronouncing it aloud with a touch on the back. Then, the sitting chaser becomes active and the previous active chaser sits in the vacant square. h. Chasers can substitute the players but the runners cannot. i When all the three active runners are made out, the captain of runner team sends another set of three players inside the court. This process continues until the game ends. j. Only the chaser team can score. The winner is declared after completion of both halves on the basis of points scored by each team when they have played as ‘chaser’ team. 8.9 Cricket Cricket is an interesting game played almost all over the world. This game is gaining a growing popularity in the recent days. It is a game played between eleven players in each team. The basic requirements of cricket game are: a. A cricket ball b. Two bats c. Two sets of stumps (three stumps in each set) d. Bails (the small wooden pieces kept on the stumps). The stumps and bails make a wicket on the pitch. e. Helmets, gloves etc.

Health, Physical Education & Creative Arts - 8 141 The two rival teams play alternately as batting team and bowling team. It is determined by a toss before starting the game. The winner team chooses whether they prefer batting or bowling at first. The first batting team scores runs and determines the target for the second batting team. If the target is met by the second team, it becomes winner. If all batsmen are made out before achieving the target, the first batting team is declared as winner. There is a pitch at the centre of the ground. The pitch is elongated with 2.64 m breadth and 20.12 m length. At the both ends of the pitch there are three erect stumps with two bails on them. The set of erect stumps with bails on them is called wicket. At first, two bowlers and two batsmen come inside the pitch. The remaining players of bowling team stand attentively at different corners of the ground as per the instruction of the team captain. After the umpire gives the signal, the game of bowling and batting begins. Some of the common rules of cricket are given below: a. When the cricket ball is bowled towards a batsman he wants to hit the ball as far as possible without letting it to be caught in the air before it falls down on the ground. Ifthe ball is caught by any fielder,the batsman is out.Itis called ‘catch-out’. b. When the ball is hit away, the batsmen start running along the pitch. They can earn runs on the basis of their number of runs completed between the

142 Health, Physical Education & Creative Arts - 8 two sets of stumps at opposite ends of the pitch. If the ball is brought in the pitch when a batsman is running in the pitch, such runner batsman becomes out. It is called ‘run-out’. c. If the ball safely crosses the boundary in air without falling down, the batting team scores 6 runs. If the ball rolls on the ground and crosses the boundary, 4 runs are awarded. d. If the ball is blocked by batsman’s leg in a condition that it would strike the wicket and an appeal is made by the fielding/bowling team, such batsman is set out by the umpire. It is called LBW (Leg Before Wicket). Exercise A. Answer the following questions. 1. What are the basic requirements to play volleyball? 2. How many players are needed for basketball, volleyball, and khokho? 3. Differentiate between underhand service and overhead service. 4. How are setting and spiking performed in volleyball? 5. What is the difference between dribbling preformed in football and basketball? 6. Why is a skilled goalkeeper needed for a team playing football? 7. Write any five basic rules of port ball. 8. What skills are needed to play dodge ball effectively? 9. What do the chasers and runners do in kho-kho? 10. List the points to be kept in mind by a raider while raiding in kabaddi? 11. How is cricket played? What do you mean by ‘run-out’?

Health, Physical Education & Creative Arts - 8 143 9 Yoga 9.1 Yoga : Introduction and Importance The term yoga is derived from Sanskrit language. In this language, the term ‘Yoga’ means to add or combine. Thus, Its etymological1 meaning suggests that the yoga is to undertake the exercise of body and brain simultaneously. In other words, Yoga is the combination of bodily and mental exercise. The first person to coin the term ‘Yoga’ and bring it in practise is a great sage Patanjali. He is very famous with the name ‘Maharshi Patanjali’. Later, his techniques of yoga were practised and popularized by many other people in different era. At present, Swami Ramdev from India has become the pioneer to explore and expose the secrets of Patanjali’s Yoga techniques. Yoga is very important for 1 Etymological meaning=literal meaning, dictionary meaning, direct meaning of the word, or the meaning derived from the origin or composition of the word itself

144 Health, Physical Education & Creative Arts - 8 healthy living. The main importance of yoga are: i. Yoga gives physical fitness by removing the unwanted fat and adding freshness to our body. ii. Yoga increases flexibility and strength of muscles. iii. It gives a balanced brain exercise. iv. Memory power is increased by yoga. v. Yoga increases oxygen intake needed for the body, therefore we become fresh and happy by doing yoga. vi. Yoga helps in better functioning of internal organs like lungs, liver, heart, and others. vii. Concentration power and patience is enhanced by regular yoga. 9.2 The Eight Limbs (components) of Yoga Yoga is very broad. Maharshi Patanjali has suggested the eight limbs or components of Yoga. They are: a. Yama: (Deals with one’s ethical standards and sense of integrity. It includes five basic elements. They are: nonviolence, truthfulness, nonstealing, continence, and non-covetousness) b. Niyama: (It includes five basic components. They are: cleanliness, contentment, spiritual adhesion, study of the sacred scriptures, and surrender to God) c. Asana: (It includes the postures practiced in Yoga) d. Pranayama: (Breath control, mastery over the respiratory process, practice of inhalation and exhalation in a pre-designed or specified ways.) e. Pratyahara: (Withdrawal of sensory transcendence, practice of drawing our consciousness away from the external world and outside stimuli) f. Dharana: (Practice of concentration, having relieved from the outside distraction.) g. Dhyana: (Meditation, the uninterrupted flow of concentration) h. Samadhi: (A stage of ecstasy, the stage of realizing a profound connection to the divine peace.)

Health, Physical Education & Creative Arts - 8 145 9.3 Some Items of Asanas Asana (posture) is the third limb among eight different limbs of Yoga. It is the stationary posture in a pre-defined form. In the yogic view, the body is regarded as a temple of spirit or soul. It helps to develop the habit of discipline and ability of concentration. Discipline and concentration are very important for meditation. Asana can be defined as the appropriate and yogic posture of the body at the time of performing meditation, Pranayama, and Samadhi. Asanas make the body agile, strong, smooth, and healthy. They make different internal and external organs active. Some of the important asanas are described below: a. Bridge Pose (Setu Bandhasana) In Sanskrit language, ‘Setu’ means bridge. In this pose, the body is made horizontally elongated and it looks like a bridge. Therefore, it is called ‘Setubandhasana’. This pose particularly benefits in the case of neck ache and waist pain. It also strengthens the muscle of abdomen and improves the digestion process. The pose is practised in the following ways: i. Lie on the plain floor in supine position. ii. Raise the waist slowly, bend both knees, move the feet inward, keep the elbows on the floor and palms on the waist. iii. Support the waist with your hands and remain in this position for 7 to 8 seconds. iv. Bring the hands on floor, make them straight, and lower the waist down on the floor. Repeat the above steps keeping a short resting interval of about 10-15 seconds.

146 Health, Physical Education & Creative Arts - 8 b. Crocodile Pose (Makarasana) In Sanskrit language, the term ‘Makara’ means crocodile. In this pose, the body is laid down on the ground in the shape of a crocodile. Therefore, it was named ‘Makarasana’. This pose is performed forresting purpose. This pose is particularly beneficial in case of hypertension2 , mental tension, insomnia 3 , and gastritis4 . Makarasana is performed in the following ways: i. Lie on the plain floor in prone5 position. Bend the elbows so that you keep the palms on the upper arm of the opposite hands. Raise the head and place your chin above the hands. The legs should be about a foot apart with the soles inwards and the toes outwards. Eyes should be kept closed. ii. Leave your body relaxed and resting. Try to feel peace by connecting your soul to your god. Remain calm with no worries, tensions, and all the worldly matters. Sense the presence of almighty power that governs all your fate and the whole world. Remain calm in this position for few minutes. c. Plough Pose (Halasana) In Sanskrit language, the term ‘Hala’ means plough. In this pose, shape of the body looks like a plough, therefore this was called ‘Halasana’. It increases the agility and strength of the spine. It also helps in the diseases like thyroidism, constipation, gastritis, diabetes, and heart diseases. But, the people with liver, uterus, and spine diseases should not perform this 2 Hypertension= high blood pressure 3 Insomnia= difficulty in sleeping 4 Gastritis= inflammation of the stomach 5 Prone=lying flat with the front of your body touching the ground

Health, Physical Education & Creative Arts - 8 147 pose. This pose is performed in the following ways: i. Lie on the plain floor in supine position. Hands should be straight by sides. ii. Raise both the legs upward together keeping the knees straight. Inhale simultaneously with the movement. When the legs are straight upward at about 90 degree to the floor, raise the waist and spine upward. Continue moving the legs until the toes touch the ground. Remain in this position for about 5 to 10 seconds. iii. Return to in the supine position and rest in the same position for few seconds. In the learning stages, we can practise for few seconds. Slowly, with practice, the duration of the pose may be increased up to 4 to 5 minutes. 9.4 Some items of Pranayama The term ‘Pranayama’ is made up of two root terms. They are: Pranayama = Prana + Aayama ‘Prana’= life, oxygen, breath ‘Ayama’= dimension, issues In this way, the etymological meaning of the term ‘Pranayama’ suggests its meaning as the dimensions of life/respiration. In other words, it means the extension of the breath and life force. Pranayama primarily consists of asana and breathing exercises. Some items of pranayama are described below. a. Bhastrika Bhastrika is an item of Pranayama. It is a breathing technique where breathing is forcible, deeper, longer, and through the nose with equal time for inhalation and exhalation. The average time of inhalation or exhalation is about 2.5 seconds. Healthy adolescents can do it even faster. But very quick inhalation and exhalation may be harmful for weak and diseased people. This Pranayama activates the circulatory and nervous systems. It helps in strengthening

148 Health, Physical Education & Creative Arts - 8 the mind and concentration power. Besides, the diseases like common cold, sinusitis, asthma, and cough are effectively controlled by Bhastrika Pranayama. It is performed with the following steps: i. Sit at ‘Padmasana’6 pose. Make your spine straight. ii. Take normal breath for 6-10 times and take a deep breath to your full capacity. Exhale all and make your lungs empty. By doing so, you will complete a cycle of Bhastrika Pranayama. iii. Repeat this cycle for 3 to 4 times in the morning and evening. The number of cycles can be increased up to 12 times after habituation. b. Kapalvati It is a Pranayama in which the inhalation and exhalation are made quicker than in normal respiration. It is also performed in ‘Padmasana’ pose. This Pranayama helps in strengthening the capacity of the lungs, removing the mucus and dirt from the respiratory tract, improving memory power, regulating menstrual cycle, improving the capacity of reproductive system, burning abdominalfat, and facilitating the digestive system. But the people with heart diseases, hernia, asthma, and with any abdominal or thoracic operation within past six months may have adverse effects of this Pranayama. Quick inhalation and exhalation cause rhythmic constriction of the urethral and anal opening if it is performed in a proper way. Kapalvati is performed in the following steps: i. Sit in Padmasana pose. ii. Exhale forcefully and quickly so that all the air is released within one second. Press the umbilicus7 inward. iii. Inhale forcefully and quickly so that the lungs are fully filled within one second. iv. Repeat such inhalation and exhalation for about two minutes in the learning stage and gradually increase it up to 20 minutes with regular practice. 6 Padmasana = a type of asana in sitting pose with the knees bent and toes kept on the thighs of opposite leg 7 Umbilicus=navil

Health, Physical Education & Creative Arts - 8 149 c. Anulom-Bilom Anulom-Bilom is regarded as the best Pranayama among all. It is appropriate for the people of any age. In yogic language, the right nostril is called ‘Pingala’ and the left nostril is called ‘Ida’. In this Pranayama, respiration is carried out from Ida and Pingala alternately in a balanced way. Each of the inhalation and exhalation takes equal time period of five seconds. There is a short pause between inhalation and exhalation. A complete cycle of Anulom-Bilom takes about 20 seconds. Thus, there are three cycles in one minute. In a normal situation, this is carried out for 5 to 10 minutes or as prescribed by the yoga expert for a particular disease. Anulom-Bilom is performed in the following steps: i. Sit in Padmasana pose. Close Pingala with the right thumb and inhale long from Ida for about five seconds. Hold it for few seconds. ii. Close Ida with the paired middle and ring finger and remove the thumb from Pingala. Exhale slowly taking about the time period of 5 seconds. Repeat the above steps for about 5 to 10 minutes or as prescribed by the yoga expert. 9.5 Sun Salutation (Surya Namaskar) Surya Namaskar (Sun Salutation) means a salute to the sun in a yogic method. It is a continuous series of 13 postures including different 8 Asanas. It also includes respiratory exercise in a predefined way. Therefore, it is a good combination ofAsanas and Pranayamas. It is designed to warm up and exercise the whole body, mind, and breath. It is considered as one of the best Yoga exercises as it stretches, compresses, arches and reinforces all the major muscles of the body, as well as the digestive and respiratory organs. It also helps develop flexibility, strength, balance, concentration and focus. Sun Salutation can be practiced twice a day. The steps of sun salutation are:

150 Health, Physical Education & Creative Arts - 8 Postures Illustrations i. Namaskar (Salute) Start in a standing position, facing the sun. Both your feet should touch each other, palms joined together, in prayer pose. ii. Ardha Chandrasana (Half Moon Pose) With a deep inhalation, raise both arms above your head and tilt slightly backward arching your back. iii. Padangusthasana (Hand to Foot Pose) With a deep exhalation, bend forward and touch the mat, both palms in line with your feet, forehead touching your knees. iv. Surya Darshan (Sun Sight Pose) With a deep inhalation, take your right leg away from your body, in a big backward step. Both your hands shouldbefirmly plantedon your mat, your left foot between your hands, head tilted towards the ceiling.