Modern Concept Science and Technology 4

RUNNING Unit 26

A baton is a play-stick which is carried by the players during relay running. While
playing this game, students should stay behind the starting line. The end of the
track should be about 30 meters ahead. After the signal, the rst player runs toward
the ag at another end of the track and runs around the ag. After that he or she
comes back to the initial position and stays at the end of the row. Meanwhile, the
second player runs towards the ag and returns back to the starting line and stays
at the end of the row. This way, all the members of the team run.

The group that completes the race before the other teams is declared the winner.

Fig. 26.2 Zigzag running

Conditions for failure:

i) If the runner returns without running around the ag.
ii) If the player disturbs the players of other teams.

Activity 3
Simple jogging

Jogging  is a form of running   at a slow Fig. 26.3 Jogging
and light pace. The main purpose of this
exercise is to increase  physical tness 
with less stress on the body. It also helps
to maintain a steady speed for a longer
period of time.
Lots of people go jogging in the morn-
ing and some of them even do so in the
evening. Jogging for about 30 minutes
per day and ve days a week can help in
prevention of cancer, weight loss, sugar
control, pressure control and prevention
of muscle and bone damage.

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Unit 26 RUNNING

Object shifting running

Similar to zigzag running, object shifting
running is also a team sport. In this sport,
players run with a baton for their group.
Team work and cooperation among the
players is very important for victory.

The teacher divides the students into Fig. 26.4 Object shift running
di erent groups. Each group must have an
equal numbers of students. We have to

mark a starting line and put a ag at a certain distance ahead of the starting line. All
the members of each team should stay in a line behind the starting line.

The rst player of each team should carry a 20 cm long stick called the baton. When
the teacher gives the command, the rst player of each team runs towards the ag by
shifting the object kept at di erent distances. This player runs around the ag and
returns to the starting line and hands over the baton to the second player. The second
player also runs towards the ag and returns to the same position and gives the baton
to the third player. This way, all the players run with the baton. The race ends when the
last player returns to the starting line with the baton.

The team which nishes the race before the other teams is declared the winner.
A team may be disquali ed from a relay if:
i) Player drops the baton.
ii) Player passes the baton improperly before the exchange zone.
iii) Improperly overtaking another competitor.
iv) Preventing another competitor from passing.
v) Improperly crossing the course or in any other way interfering with another

competitor.

Straight running or short-distance running

A straight run is a race in a straight line. Play-
ers run as fast as they can. A straight run is a
basic skill which is very useful for a long
distance race. For a short distance race, a
starting line and nishing line are marked.
Players crouch behind the starting line and
wait for the signal. Such a position is the
best for a short distance race. Usually
players raise their hip on hearing the signal Fig. 26.4 Straight running

‘on your mark’, focus on running on hearing ‘get set’ and run when they hear ‘go’. The
player who completes the race in the shortest time is declared the winner.

194 Modern Concept Science, Health & Physical Education - 4

27Unit JUMPING
Jumping is a basic skill in playing di erent types of games. When we jump, we leave
the oor once and return after some time. It is a very important skill. It helps in our
daily life as well as in many types of sports. Jumping also makes our bones and mus-
cles strong. In jumping sometimes we should jump upwards and at other times we
should jump away from the place we are in. There are di erent ways of jumping,
skipping, hopping, long jump, high jump are some of the ways of jumping.

Activity 1
Hopping

Hopping is an act of jumping. Hopping with one

leg is better than hopping with two legs. To hop

we have to stand on one leg and lift another leg

backwards. We have to use both our hands to

balance our body by stretching them away from

the body. In direction change hopping, we Fig. 27.1 Direction change hopping
should change the direction by hopping. We

may hop on a track as a competitive race. Hopping helps to make our feet stronger.

It also helps in racing, high jump and other sports.

Activity 2
Skipping

Among the various skills, skipping is a combination of walking and jumping. Skip-
ping is taken as a game by children where one catches a rope and jumps over it. One
can swing the rope oneself or with the help of friends. Skipping develops the mus-
cles of the limbs, protects us from heart diseases and keeps a balance in the nervous
system and respiratory system. This is also taken as a competitive game by students.
It is a di cult task to perform in the beginning but as we practice more, it will
become easier.

Fig. 27.2 Skipping 195
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JUMPING Unit 27

For skipping, we have to hold the rope at two ends so that the middle part of the
rope remains below our feet. Then we have to swing the rope in such a way that it
moves above our head and comes back below the feet continuously. Usually one
person does the skipping at a time, but other players also may join at the same time.

Activity 3

Long Jump
Long jump is a combination of running and jumping. In long jump, students jump
individually. In this game, a starting line and a jumping line are marked. Near the
jumping point a long pit is lled with sand.

During long jump, students sit in a line behind the starting line. When the teacher
gives the command, the student runs some length and makes a jump from the
jumping line and lands as far as he can on sand pit. Students are supposed to jump
with a nal push from a single leg. It helps him or her to jump a longer distance.

The student must land on the sand pit with both legs and a bent body. The teacher
measures the length between the jumping point and mark made by the student on
the sand pit with the help of a measuring tape. The mark on the sand pit should be
erased so that the next jumping student can make a new mark. When all students
jump, the student who has jumped the longest distance will be the winner.

Fig. 27.3 Long jump
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Unit 27 JUMPING

Activity 4

Easy type high jump
High jump is also a kind of jumping. Those students who take part in high jump have
to stay in a row behind the starting line. Two students have to hold the rope at the
ends and stretch it or sometimes the ends of the rope are tied to the poles. When the
teacher gives the signal, the rst player runs a short distance and jumps over the
rope. Then, turn by turn, all the players jump over the rope. While jumping players
must not touch the rope and must land on both legs, otherwise he or she will be
disquali ed from the competition.

Activity 5 Fig. 27.4 Easy high jump

Height increasing high jump

It is a jumping activity in which students have to jump individually at di erent

heights and record data. It helps to know the maximum height a particular student

can jump. In a competition, a group of students can practice jumping to di erent

heights. First of all, the students can start to cross the bar of a certain height. At this

time, all the students have to jump turn by turn. Now, the height of the rope is

increased step by step until only one student remains. The last student is declared

the winner.

Fig. 27.5 High jump
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28Unit THROWING
We throw di erent things in our day to day life. Basically, we use our hands to throw
the things. While throwing, we move our ngers and shoulders. It is one of the impor-
tant locomotive skills which helps in playing football, volleyball, basketball.

Activity 1 Fig. 28.1 Ball throwing
Ball throwing

In di erent games, students play ball throwing.
Generally, ball throwing is done for two
purposes. One is to throw at a distance and
another is to throw for accuracy. Distance
throwing requires muscular power of the arms
whereas throwing for accuracy requires coordi-
nation. In a competition, the student who
throws the ball at the longest distance will be
declared the winner. It requires a lot of muscu-
lar strength.

Activity 2 Fig. 28.2 Target ball throwing
Target ball throwing

It is ball throwing for accuracy. Usu-
ally students are arranged in a line and
allowed to throw the ball into the
basket kept at a certain distance or in
the basket xed to the basketball
pole.

Activity 3
Throwing a chungi

It is a kind of throwing for accuracy. In
this game, students are divided into
two groups. One student throws the
chungi in the air. The student who
catches the chungi hits at the students
of the opponent group.

Fig. 28.3 Throwing chungi

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29Unit NON-LOCOMOTIVE
SKILLS

Those physical exercises which can be done without changing place are called non-
locomotors skills. They include various activities such as climbing, throwing, sitting,
standing, lying, swinging, twisting.

Activity 1
Swinging and twisting

Swinging and twisting can be done
alone. They do not need any friend to
perform. Let's practice swinging and
twisting our body as shown in the
given gures.

Activity 2 Fig. 29.1 Swinging and twisting
Pulling and swinging Fig. 29.2 Pulling

Pulling and swinging is a non-locomotors Fig. 29.3 Hanging and climbing
skill. This physical exercise can be done in
various ways. It needs friends. Two friends
catch their hands in di erent ways and pull
each other. It can be done from the front or
the back. We can do this exercise in a group
as well.

Activity 3
Hanging and climbing

Hanging and climbing can be done alone
or we can do it with our friends. It is not as
safe as the other activities. To perform this
skill, a swinging bar is required. We can
catch the bar with our hands and perform
stretching. We can pull up and down.
While doing these activities, our friends
need to support us. It is also very impor-
tant to follow the instructions of the
teachers.

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30Unit DRILL

A drill is a repeated physical activity which is performed under the command of a
team leader or a teacher. It is a physical as well as mental exercise. It helps to keep our
body t and also makes us disciplined by regular practice. Before starting the drill, we
should stand up in a line. We stand at ease, attention, cover up, hands up, side cover,
hands down as the command comes from the team leader.

Activity 1
Right turn

To perform a right turn, we have to stand up in attention position. Under the com-
mand ‘right turn’from a team leader or a trainer, we have to rotate right at 90 degrees
by stepping with the right heel and left toe. Then we have to lift the left leg slowly
little above the ground and pair it with right one. Then, turn the body and stand in
attention position.

Activity 2 Fig. 30.1 Right turn
Left turn
To perform a left turn, we have to stand in attention position. Under the command
‘left turn’ from the trainer, we have to rotate left 90 degrees by stepping with left heel
and right toe. Then we have to lift the right leg slowly a little above the ground and
pair it with the left leg. Turn the body and stand in attention position.

Fig. 30.2 Left turn
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DRILL Unit 30

Activity 3
Turn about

To perform a turn about, we have to stand in attention position. Under the command
‘turn about’ from the trainer, we have to rotate left 180 degrees by stepping with the
left heel and right toe. Then we have to lift the right leg slowly a little above the
ground and pair it with the left leg. Turn the body and stand in attention position.

Activity 4 Fig. 30.3 Turn about

Quick march
To perform a quick march we have to stand in attention position. When the trainer
gives command (counts 1) we have to lift the left leg rst above the knee and drop it
on the ground with lots of force followed by lifting the right leg on the count of two
by the trainer above the knee and drop it back to the ground. We have to continue
this process until the trainer commands ‘halt’.

Halt
Upon the command ‘halt’students stop the quick march. When the students are tired
or are doing it for a long time, the trainer has to say ‘halt’. On this command, students
have to land the right foot on the ground on the count of 1 and land the left foot on
the ground on the count of 2.

Fig. 30.4 Quick march and halt 201
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Unit 30 DRILL

Activity 5
Right ress

It is a command in which students turn
their head towards the right, keeping the
throat parallel to the shoulder. It can be
done during quick march. It is generally
performed to respect the guests on special
occasions.

Activity 6 Fig. 30.5 Right dress
Attention Fig. 30.6 Attention

One of the positions of standing is ‘attention’. It Fig. 30.7 Stand at ease
is the main position before doing any other
non-locomotors skill. On this command we
have to keep both heels together but the toes
slightly away from each other. We have to stand
erect with both hands facing towards the
ground. The head and back should be straight.
Eyes should be open and looking forward and
the chest must be pulled up. We have to
balance our body weight on both feet without
moving. Breathing must be normal.

Activity 7
Stand at ease

This is a position of standing in which we are
allowed to stay at ease. No need to stand with
a straight head, no need for the eyes to look
forward. Under the command, we have to lift
our left leg 15 cm up and land it about 25 cm
away to the left side. Meanwhile, both hands
should be at the back of the body. The rght
hand and right thumb must be above the left
hand and left thumb respectively. We have to
keep our body in normal position.

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31Unit PHYSICAL
TRAINING [P.T.]

Training means to improve the strength and stamina of our body through physical
exercise. We can train our body physically by various types of movements of the body
or body parts. Physical training makes our body strong, t and healthy. It also makes
us smart and attractive.

PT for Body Stretching

To stretch our body, we have to stand erect in an Fig. 31.1
attention position. We raise our hands above the
head. Then we lower our hands in normal position.
We repeat the same exercise as we count 1, 2, 3, 4,
etc....up to 16. On the count of 16, we have to stand
in attention position again but with our hands
crossed.

Exercise of hands and legs Fig. 31.2

For the exercise of the hands and legs we have to
be in attention position. As the count starts we
have to raise our heels and extend both our hands
away from our body sideways. Hands should be
parallel to the ground and palm should face the
ground. Then we have to lower our heel and lower
both the hands to be in attention position. The
same process should be continued up to the count
of 16.

Exercise of shoulders

For the exercise of the shoulders we have to stand 203
erect. We raise the hands slowly and cross around the
forehead without stretching the hands. Now, stretch
both hands sideways. Then the hands should be
lowered down to around the stomach. Again we
have to take both hands upwards to make a cross.
Now, lower the hands and cross them in front of our
belly. Finally, we come in attention position.

Fig. 31.3

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PHYSICAL TRAINING [P.T.] Unit 31

Stretching of chest

First of all, we have to stand in attention position with
legs apart. Place the hands in a cross position in front
of the stomach. Then start by moving the hands side-
ways parallel to the shoulder. Then stretch the hands
and legs. The palm of the hands must face the
ground. Finally, lower the heels and assume attention
position.

Exercise of hip and hands Fig. 31.4
Fig. 31.5
To impprove our health, we should exercise our
hip and hands as well. For this training, stand Fig. 31.6
keeping the legs apart. Then slowly raise the
right hand from the right side and left hand
keeping towards the left leg. After that, raise the
left hand from the left side keeping the right
hand along the right leg. Stretch the body as
much as possible and repeat the exercise.

Exercise of back and hip

Exercise of the back and hip is an important physical
training. For this training, we should stand with our
legs apart. First of all, keep both hands straight
downwards and bend the body three times toward
the front. Then raise the body and stand with the legs
apart. Now, keep both hands on the waist and bend
backward three times. Finally, come in attention posi-
tion.

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Unit 31 PHYSICAL TRAINING [P.T.]

Exercise from the heel of the body

To do this exercise put your legs apart. Twist both your
hands slightly towards the left. Then turn right. Raise
your hands from the left keeping them backward and
then lower your hands from the left side followed by
rotation toward the right. You should do the same from
the right side too. Then nally stand in attention posi-
tion.

Stretching exercise Fig. 31.7
Fig. 31.8
Stretching helps to relieve stress. So, we have to do Fig. 31.9
stretching exercises regularly. To do this exercise, we
have to keep both hands on our shoulder. Then we
need to keep our left leg apart. Raise both hands
right upwards balancing the body on our heels.
Then keep both hands on the shoulder and stand on
the heels. Then we have to lower both hands to
assume attention position. The same process should
be done again by stretching the right leg now.

Bending exercise

For this exercise, stand putting the legs apart.
Stand by stretching the left leg towards the
left. Then slowly bend the body twice towards
the left. Now, raise the body slowly. Stretch
both hands right and left extending them
backward. The chest should be extended
forward. Twist the body towards the right and
bend it twice.

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PHYSICAL TRAINING [P.T.] Unit 31

Body rotating Fig. 31.10
Fig. 31.11
Body rotation is a kind of physical training. For this train-
ing, we have to stand at attention position. Then we
should keep the left foot apart from the right foot. We
should lift our hands parallel to the ground sideways.
Then we need to rotate both our hands as well as the
body from the right side to the left side. We have to
rotate and make about seven complete rounds. Finally,
we come in attention position.

Hopping and extending arms

This exercise includes hopping and stretching
both legs and both hands. We have to stand in
attention position before hopping. When the
teacher starts to count we have to hop four
times on both feet followed by opening the legs
as well as arms extending sideways. We have to
hop lightly and close the legs. Bend the knees
and keep the hands sideward. Hopping and
extending the arms should continue up to the
count of 16. Then we come in attention position.

Exercise of Respiration

For this PT stand in attention position with
hands straight. Start breathing in and breah out
from counting 1 to 16.

Fig. 31.12

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32Unit SIMPLE AND
LOCAL GAMES

Simple and local games are played by the local people in a small region by forming a
group. These games are unknown to foreign people. They can be played anywhere.
They are very interesting and keep us healthy and t. These games are played under
certain rules but these rules are not hard and fast. They can be modi ed slightly while
playing.

Activity 1
Ram and Ravan

Ram and Ravan is an interesting local game. This game is played by forming two
groups. One group is named Ram and the other Ravan. These two groups lie in two
di erent places. As the teacher says Ram, the players present in Ram group chase the
players of Ravan group. Similarly, when the teacher says Ravan, the players of Ravan
group chase the players of Ram group.

Activity 2 Fig. 32.1
Squirrel in a tree
Fig. 32.2
It is also an interesting local
game which is played in a
group. To play this game, two
students catch their hands
making a hole between them.
The third student spins these
students from both sides. After
a certain interval of time, the
spinning person can be
trapped with their hands.

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SIMPLE AND LOCAL GAMES Unit 32

Activity 3
Throwing game

It is an interesting game played in a group. We can play dandi and biyo in a throwing
game. To play this game, encircle the throwing person. When the throwing person
throws the biyo with the help of the dandi, the students present in the circle catch
the biyo.

Activity 4 Fig. 32.3

Thyak Lagaune game
It is an interesting local game. It can be played in a group. To play this game, one of
the students hits the biyo with the help of the dandi and counts the number of hits
made by him.

Fig. 32.4
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33Unit CREATIVE
GAMES

Creative games are played by imitating something or somebody. They are very inter-
esting games. Sometimes children assume themselves as other living things,
animals, birds, celebrity or cartoon characters and play in a group. They also create
stories and act accordingly. Sometime in the village the villagers create a short story
and perform accordingly during festivals.

Activity 1
Story game

Story games are based on stories. To play these
games, we sit in a circle. Recall a story you have
heard before or listen to a story told by your friend
or elder or teacher and then act accordingly.

Activity 2 Fig. 33.1
Acting Games
Acting game is like a drama. It is interesting to play. It is also interesting to those who
watch. First of all, we need to write a dialogue of the story and act accordingly. An
example of a rabbit and lion is given below:

Lion : Mr. Rabbit! Why are you vary late?
Rabbit : A lion tried to kill me near the lake, my king. So, I just managed to run
with my life to present my body before you.
Lion : What rudeness is this? Where is that lion? I shall punish anyone who
challenges to enter my territory. Lead me to him.
Rabbit : OK my king, I will show you that lion. Follow me.
Lion : Let me see where is that.
Rabbit : That lion lives inside the well.

We can also perform the activities of several people.

Fig. 33.2
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CREATIVE GAMES Unit 33

A boy is acting like a teacher who A boy is barking like a dog by
teaches history in the classroom. taking out his tongue.

Fig. 33.3 Fig. 33.4

A girl is weeping like an old woman. A boy is showing his face like an angry
man.

Fig. 33.5 Fig. 33.6

A boy is weeping like a baby. A boy is weeping like a girl.

Fig. 33.7 Fig. 33.8

210 Modern Concept Science, Health & Physical Education - 4

34Unit BALL GAMES

A ball is usually a spherical object lled with air which can bounce. A ball can be
played in various ways. It can be played with a bat, by hand or leg. Some of the
popular ball games are football, volleyball, basketball, cricket, table tennis.
To play ball games, we should have basic skills such as throwing ball, passing, hitting
the target, catching, running, hopping, rotating. We must have lots of patience,
co-operation and stamina to play these games. Discipline is very important to play
the games. Such games make us physically t, strong and healthy.

Activity 1
Catching and throwing

Catching and throwing is a basic skill in ball games. We can practice throwing a ball
in di erent ways. We can throw a ball using a single hand or both hands as well. The
ball can be thrown over the head, under the head, forward and backward.

Activity 2 Fig. 34.1

Throwing and catching a ball
We can throw the ball up in the air then clap one or more times and catch the ball.
We can also throw the ball in the air, rotate it once and hold it again. We can throw a
ball forward and catch it. We may even do this in a pair, where one of the friends kicks
or throws the ball and another friend tries to catch the ball. While catching the ball,
we should not directly stop the ball. We should go a step forward and gently hold
the ball and move the hand with the ball backwards. So, the force of moving the ball
will be absorbed. It helps to reduce pain in our hands.

Practice through games
• We can stay in a circle and practice passing the ball and catching the ball.
• Passing the ball may be done by the hands or even by the legs depending upon the game.
• It can be practiced by four people staying in a square formation.
• We can remain in a line and can also practice it.

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BALL GAMES Unit 34

We can also form two groups A and B. Players of these two groups have to stand on
the ground facing each other. These two teams should stay ve meters apart.
The rst player of Group A has to pass the ball to the rst player of Group B and then
she/he has to run towards Group B and stand at the end of the row. The rst player
of Group B who holds the ball now has to pass the ball back to the second player of
Group A and then s/he has to go to the end of Group A. In this way, this game is
played.

Fig. 34.2

Activity 3
Three touch pass

Three touch pass is played in a group. While playing this game, we kick, trap and pass
the ball. These are the rules in a three touch pass game:
i) Trapping the ball.
ii) Controlling the ball.
iii) Passing the ball by kicking or rolling the ball.

Activity 4 Fig. 34.3

Line football
Line football is a very interesting game. To play this game, we should divide the class
into two groups with equal number of student in each group. A football should be
kept at the center of the ground. Two parallel lines should be drawn on opposite
sides at equidistance from the center.

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Unit 34 BALL GAMES

When the game starts, all the players of team A have to go to the center in turn and
kick the ball. Opponents standing behind the line should not let the ball cross the
line, otherwise the striker gains one point. When all the members nish their turn of
kicking, team B will start kicking the ball and team A will go on the defense. The nal
score is calculated, and the winner team is declared.

Dribbling Fig. 34.4

The skill of bouncing the ball continuously on the ground by the hand or leg is called
dribbling. Dribbling is an important skill in many games such as football, basketball,
volleyball.
We have to use the foot for dribbling during football whereas dribbling is done by
hand in basketball.

Activity 5
Dribbling with hands

Dribbling with the hands is important, especially while playing basketball. We can
dribble the ball in two ways. The rst way is to dribble the ball at the same place. And
the second way is to dribble the ball and move forward. To practice dribbling with-
out changing the place we have to practice in a circle with the help of the palm. We
can use both our hands to dribble. We have to dribble the ball at least 10 times using
each hand.

Fig. 34.5
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BALL GAMES Unit 34

Activity 6
Dribbling relay

To practice dribbling relay, two lines are drawn on the playground, the starting line
and the ending line. At the end of the line, turning points are made. We stand
behind the starting line, then we dribble the ball with our feet. We take the ball
towards the ending line and turn from the turning point. After that we pass the ball
to the next player and stand at the end. While dribbling the ball with the feet, we
have to use the outer and inner front of the foot and tips of the toes equally.

Activity 7 Fig. 34.6

Zigzag relay
To practice zigzag relay, two lines are drawn on the playground, the starting line and
ending line. At the end of the line, turning points are made. We stand behind the
starting line, then we dribble the ball with the feet in a zigzag path. We take the ball
dribbling with the feet towards the end of the line and turn from the turning point.
After that, we pass the ball to the next player and stand at the end. While dribbling
the ball with the feet, we have to use the outer and inner front of the foot and tips of
the toes equally.

Fig. 34.7
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35Unit GYMNASTICS
Gymnastics is a physical exercise. It makes our body active, exible, smart and healthy.
We have to practice gymnastics regularly to get attractive and t body. Gymnastics is
a skill in which we have to roll, somersault our body backward and forward. It includes
various kinds of body pose.

Activity 1
Somersault
A somersault is a movement in which a
person turns over completely, with the feet Fig. 35.1
up and head down on the ground or in the air.
Some of the somersault activities are shown
in the given gures. Observe the given gures
and practice accordingly following the
instructions of the teacher.

Activity 2

Forward rolling with the legs apart Fig. 35.2
We have to stand keeping our legs apart.
Now, we should keep both our hands on
the ground while our body is bent forward.
Now roll as shown in the diagram. We must
push our body forward. The head must be
kept hidden between the hands. We have
to try to stand with the somersaulted body.

Activity 3 Fig. 35.3
Rolling backward with the legs apart

We have to sit bent keeping our legs
apart and hold our heads with the
hands. We should round our body and
roll backward as shown in the diagram.
We should keep both our hands on the
ground and try to stand erect. We
should not bring the legs together
while standing and rolling.

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GYMNASTICS Unit 35

Balancing the body
We can balance our body by various ways to maintain balance in di erent situations.
It helps us in walking in di erent ways. It also helps to make our body exible, t and
balanced.
Activity 4
Head stand
Head stand is an important balancing skill. It helps to
supply more oxygen to the brain. It is done usually on a
soft surface, mat or grassland. We need a partner to hold
our legs when we are learning.

We have to stand in a tripod position with our forehead
and hands. We push the ground by the toes of both feet.
Our partner may hold our legs and balance our body for us.
We extend the legs overhead, bend them back, keep the
legs straight and stretch the toes.

When the body comes to a stable position, we should Fig. 35.4
continue raising the legs upward until the body forms a
straight line. Now we bend the knees and let our body
come down slowly into normal position.

Activity 5
Hand stand

Hand stand is a similar skill to the head stand. It can be
done on a mat or grassy ground. A partner is required
when we are learning the skill. First of all, we have to push
o with one of the legs to form an erect position. Then, we
should place both our hands on the ground and transfer
the entire weight of the body upon the hands. After this,
we can swing our legs above the head. We have to bend
our knees until we can balance the body. When the body is
balanced we may lower our legs slowly on the ground and
attain normal position.

Fig. 35.5

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