– PRACTICAL

PRACTICAL FILE SHALL INCLUDE:

Labelled diagram of field & equipment History ,Rules, Terminologies & Skills .

VOLLEYBALL
VOLLEY BALL HISTORY:
Volleyball is a game of
recent origin. It was invented by William Morgan of USA in 1895.In
order to provide some recreation and exercise for men who could not play very strenuous
games, Morgan tried this type of game by providing a net at a certain height and using an
inflated bladder of basketball. He divided a group into two teams and asked them to toss the
bladder over the net. In this way, a new game which was named ‘MINTONETTE came into
existence. Later, it was named volleyball because the ball was volleyed from one side to
another.
YMCA and American soldiers helped in spreading this game. Canada was the first country
outside USA which introduced the volleyball in 1905.
Volleyball was played as a demonstration game in Paris Olympics in 1924.
The International Federation De-Volleyball (FIVB) was formed in 1947.First World
Volleyball Championship was held in 1949.The first Asian Volleyball Championship was
held in 1955.It was introduced in Olympics games in 1964 (Tokyo Olympics). YMCA
introduced volleyball in India.
Volleyball Federation was formed in 1950.The first National for men was held in 1952 and
for women in 1953.Since,then it has become a popular game worldwide.
2. Points To Remember
1.Dimensions of volleyball court are: Length-18m Breadth-9m
2.Width of boundary line = 5 cm
3.Size of net mesh = 10 sq.cm
4.Height of net (for men)= 2.43m (for women)=2.24m
5.Size of net = length 9.50m x Breadth 1m
6.Weight of ball= 260-280gm
7.Circumference of ball=65 to 67cm
8.No of players=12 (6 playing + 6 substitutes)
9.Length of antennae=1.80m
10.Pole to pole distance=10m.
11.Free zone area=5m
12.Diameter of antennae= 1cm
3. .Specifications of Court and related sports Equipment

4.Fundamental Skills
1.SERVING-This is an important skill of volleyball because a good serving can upset the
opponents.
TYPES:1.UNDERHAND SERVICE-For a simple underhand service, the server should stand in the
service area with one foot ahead of the other. A right-handed server should place his left foot
forward in a comfortable position. The knees should be flexed and the body slightly leaning
forward. The ball should be held in the left hand and tossed in the air for the beginning of the
serve and the right hand swung forward in order to strike the falling ball.
2.TENENIS SERVICE-Service in which the ball is struck in a way similar to the contact of a racket
with the ball in tennis.
3.ROUND ARM SERVICE: A service in which the tossed ball is struck with hand by bringing it
forward by a round arm or rotational movement of the arm.
4.SMASHING SERVICE –In this type the server tosses the ball higher in the air ahead of his body
and strike the ball with an open palm by running forward and taking a jump.
2. PASSES:
*TWO HANDED UNDERHAND PASS : It is a defensive skill preventing the ball from falling. It is used
to receive serve. It provides good chance to tip the ball for the spiker. The lift provides the
transition b/w defence and attack.
*ONE HAND UNDERHAND SERVICE: This is an advanced technique to lift falling ball towards side as
player has less chance to move to the place where ball is falling towards the side of players.
Thus, he extends one arm to lift the ball.
*OVERHAND PASS: In this pass, ball is played with finger tips and all tips must contact the ball.
For this pass, the feet should be apart knees flexed, hips lowered and the body in a slightly
crouched position. The ball should be struck with finger tips in the front of forehand. The
arms should be extended in the direction of the pass for a proper follow through.
3.DIVING:Trying to play a ball by falling on the ground in front, when ball is not easily
reachable to the player.
4.SETTING OR BOOSTING: The technique of boosting is similar to a chest pass. However,
a player has to first face the player from whom he receives a pass and then turn or rotate his
body towards the smasher as the ball is to be struck for the boost. Sometimes, he has to arch
or bend his body backwards to boost the ball to a smasher at his back. Turning the body
towards the smasher, before the setting of a ball, brings accuracy to the setting.
5.SMASH OR SPIKE: Hitting or striking a set ball, received from a booster or a partner, forcefully,
downwards in to the opponents court for scoring a point is known as smashing or spiking.
Smash has a four parttechnique.1*approach run 2.take off 3.*hit* 4.landing
6.BLOCKING:An attempt to check or interpret a smash by players close to the net, by taking a
jump in the air and raising of hands is termed as a block. This may be done by a player,2
players or 3 players together.
5.Rules Of The Game:
1. TOSS: Before play begins, The Official carries out toss of a coin between two opponents to
decide order of service and choice of courts. The winner of the toss has the choice of service
or choice of courts; and the loser has the remaining choice.
2.TEAMS-A team consists of maximum 12 players out of which 6 are playing and 6 are
substitutes.
3.SCRATCH-A team can be scratched if it does not enter the ground within 15 minutes of
schedule start of the match.
4.TIME OUT-Each team can take 2 time outs in a set. Time out is of 30 seconds.
5.SCORING-A set is won by a score of 25 points with minimum lead of 2 points. If there is a tie
at 24 points. The play continues until a lead of 2 points is achieved.
6.INTERVAL-An interval of 3 minutes is allowed between the sets. However between 4th and
5th set an interval of 5 minutes is allowed.
7.INCORRECT SERVICE-Serving without tossing the ball in the air, touching the end line or area
beyond the service zone before hitting the ball is a foul. It leads to change of service and a
point to opponent team.
8.INCORRECT RETURN-Not returning the ball correctly over the net and into opponent court. A
ball falling on the line is a correct return. Any fault leads to change of service and a point to
opponent team.
9.HOLDING-It means resting the ball momentarily on hands or fingers. It is a fault. It leads to
change of service and a point to opponent team.
10.DOUBLE CONTACT-If a player hits the ball twice in succession or if ball contacts the
various body parts of the player. It is a fault and leads to change of service and a point to the
opponent team.
11.NET TOUCH-Touching the net during play except when a player not playing a ball
accidentally touches the net, it is a fault and leads to the change of service and a point to
opponent team.
12.CROSSING THE NET-Crossing the net with hands on the opposite side when ball has not been
played by an opponent or interfering in the play of an opponent. It is a fault and It leads to
the change of service and a point to opponent team.
13.PENETRATION UNDER NET-A player is not allowed to touch the opponents court with foot/feet.
It is a fault and It leads to change of service and a point to the opponent team.
14.ATTACK HIT-A back line player is not allowed to carry out an attack hit from front zone. He
may however land in the front zone by making an attack hit from the back zone. Any fault
leads to change of service and a point, to opponent team.
15.FOUR TOUCHES OR HITS-A team is entitled to maximum of 3 hits or touches (in addition of
blocking) for returning the ball. If a team hits the ball 4 times it is a fault. It leads to change
of service and a point to opponent team.
Terminologies:
1.Boosting-Boosting or lifting of the ball is done with the tips of fingers and thumb so that it
becomes easy to smash.
2.Libero-Libero is the specific player of a team who wears different coloured uniform. He is
specialized defensive player and is restricted to play only as a back zone player.
3.Blocking-A defensive action taken by extending the arms upward in order to stop an
impeding smash by an opposing player.
4.Ace-A point scored on an unreturned serve.
5.Dink-A soft shot by the finger tips while faking, i.e instead of spike the soft push of the
finger tips is made .
6.Antennae-The two flexible rods fastened at the outer edge of each side band within which
the ball sent to opponent court must pass.
7.Front zone players-Players listed in the line up as playing in front of the attacked line are
called front zone players.
8.Back zone players-Players listed as playing behind the attack line are called back zone
players.
9.Setter/booster/lifter-A player specialized to lift the ball for smash .
10.Spiker-A player specialized to hit the ball downwards in the opponent court. He is also
known as smasher.
Important Tournaments & Venues
The most prestigious tournaments are:
1.The Olympics, 2. World Volleyball Championship, 3. The Asian Games (only Asian countries participate)
4.The Commonwealth Games (only commonwealth countries participate),5. Nationals for men and
women 6.Sivanthi Gold Cup

Venues
1.Indira Gandhi Stadium (New Delhi) 2.N.I.S Complex (Patiala) 3.katoch Stadium (Jalandhar)
4.Sports Complex (Hyderabad) 5.Tata Sports Complex (Tata Nagar) 6. Railway Sports Complex (Mumbai)
Sports Personalities
Arjuna awards winners

Dronacharya Award Recipients

Dhyan Chand Life Time Achievement Award

2. Fitness Activity
Volleyball Workouts
Warm up for your volleyball workout by jogging for 20 minutes, then stretching your arms, shoulders,
hamstrings, hip flexors and ankles (all the muscles you use most during volleyball).
1.Leg Drills
1.Lunges (Sets/Reps: 3×20)
2.Wall sits (3 sets. First set is 30 seconds, then 45 seconds, then 60 seconds)
3.Jumping Jacks (3×50)
2.Quick Feet: Jump Rope Series
1.Normal pace jump, 30 seconds
2.Right foot only, 30 seconds
3.Left foot only, 30 seconds
4.Double right, double left, 30 seconds
5.Fast as you can go, 30 seconds
Repeat 3 times with a 1-minute rest between sets.
3.Abdomen Workout
1.Sit-Ups (3×50)
2.Plank (3 sets. First set is 30 seconds, then 45 seconds, then 60 seconds)
4.Arm Strength
1.Lateral Dumbbell Raise (3×25)
2.Single-Arm Med Ball Push-Up (3×3-5 each side)
Volleyball Drills
When practicing your volleyball skills, concentrate on your technique. Practice getting your hands into
the right position while setting, swinging your arms through while spiking and planting your feet
while passing.
1.Setting Drills
Warm Up Hands
1.Quick sets against a wall for 45 seconds
2.Take a step back, set against wall for 60 seconds
3.Take a bigger step back and set against wall for 90 seconds
Lie Down and Set
1.Lie on your back with your knees bent
2.Set the volleyball to yourself quickly 100 times without pushing the ball high
3.Slow down and set the ball a bit higher 100 more times
Passing Drills
Pass to Self
1.Plant your feet and lower your legs like you are passing in a live game
2.Pass to yourself without moving your feet
3.Pass to yourself by moving forward and backward
4.Pass to yourself side-to-side by shuffling your feet
Wall Pass
 1.Pass forward or diagonal, using the wall to return the ball
2.After getting the hang of wall passing, move into pass-set-hit against the wall (similar to peppering
with a partner)
Pass-Set-Pass
1.Alternate between passing and setting to yourself
Hitting Drills
1.Practice approach in an open space
2.Hit against a wall
3.Perform Dumbbell Arm Swings

2.MOTOR FITNESS TEST –

Motor Fitness : It is a person’s ability to perform physical activities.
Purpose: To Measure Motor Fitness of Boys and Girls
Test Items: This test consists of 7 test items.

Test Items Purpose Equipment

1. 50 M dash 1. Speed Stop Watch, Pen &Paper
2. 600 M Run/Walk 2.Cardio-vascular Stop Watch, Pen &Paper
endurance
3.Sit and ReachTest: Flexibility of the lower backSit and Reach box
4.Partial Curl Up: 4. Abdominal strength Mat, Stop Watch Pen &Paper
5. Push Ups (Boys) 1.Strength of arm & Stop Watch,
. Modified Push Ups (Girls) shoulder Pen and Paper
1.Strength of arm &
shoulder
6. Standing long / broad jump 4. Explosive power of legs Measuring Tape, pen and paper
7. Shuttle run 10M x 4 3. Speed and Agility 02 wooden blocks, stopwatch Lime
powder for marking (AHMAD SIR)

1.50 M Standing Start Test:

Purpose : To measure speed.
Equipment : Marked 50M Area, Stop watch ,Pen & paper.
Procedure :
1. Mark an area of 50M.
2. The student stands near the starting line.
3. With standing start, On the command “Go” run as fast as you can to cover the distance of 50M.
4. Record the time taken.
Scoring: Total time taken to complete the distance is taken as score.
2. 600M run:
Purpose : To measure endurance.
Equipment : A marked track, a stop watch. Pen & paper.
Procedure :
1.The student stands near the starting line.
2. On the command “Go” run and cover the distance of 600M. In the fastest possible pace.
3. Record the time taken.
Scoring: Total time taken to complete the distance is taken as score.
3.Sit and ReachTest:
Introduction: This test was first described by Wells and Dillon (1952). This test is widely used as a
general test of flexibility.
Purpose : To measure flexibility of the lower back and hamstring muscles.
Equipment : Sit and Reach box with the following dimensions:12" x 12"
(sides)12" x 10" (front and
back) 12" x 21" (top) Inscribe the top panel with centimeter/mm, Pen & paper.
Procedure of Test:
1. The athlete warms up for 10 minutes .The athlete sits on the floor with
their legs fully extended with
the bottom of their bare feet against the box .Shoes should be removed.
2. The soles of the feet are placed flat against the box. Both knees should be
locked and pressed flat to
the floor - the assistant may help by holding them down.
3.With the palms facing downwards, and the hands on top of each other, the subject reaches forward
along the measuring line as far as possible.
4. Ensure that the hands remain at the same level, not one reaching further forward than the other.
5. After some practice reaches, the subject reaches out and holds that position for at least one-two
seconds while the distance is recorded. The athlete performs the test three times.
6. Make sure there are no jerky movements.
Scoring: The score is recorded to the nearest centimeter as the distance reached by the hand.
Advantages:
1.The sit and reach test is a common test of flexibility, and is an easy and quick test to perform.
2. If using the standard testing procedure, there is a lot of published data to use for comparison.
Disadvantages:
1. Variations in arm, leg and trunk length can make comparisons between individuals misleading.
2.This test is specific to the range of motion and muscles and joints of the lower back and hamstrings,
and may not be relevant to other parts of the body.
4.Partial Curl Up:
Purpose : To measure abdominal muscular strength and
endurance of the abdominals and hip flexors,
Equipment : Flat mat , stopwatch, recording sheets, pen
Procedure :
1. The subject lies on a flat, clean mat surface with 2 tape
markings 6 inch apart with hands straight on the sides
(palms facing downwards) fingers touching the first
marking knees flexed, usually at 90 degrees and heels 18
inches away from buttocks ,
2. On the command the subject raises the trunk in a smooth motion curling up the desired amount (at
least 6 inches above ground). Finger tips touching the second marking
3. The trunk is lowered back to the floor so that the
shoulder blades or upper back touch the floor
4. Repeat the same and Perform as many number of curl
ups as possible a certain time period, such as 30seconds
(Age 9-14 years) or 1Minute (Age15+)
5. Record the number of curl ups done in stipulated time
period.
Scoring: Total number of curl ups done is score.
5.Push Ups (Boys), Push Up Fitness Test (also called the press-up test)
Purpose: To measure the strength and endurance of the arms and shoulder girdle.
Age Level: Ages ten through college for boys only.
Equipment :A mat on the floor pre-test: Perform a standard warm-up.
procedure:
1. Straight arm front leaning rest position with the hands and
toes touching the floor.
2.The body and legs in a straight line, feet slightly apart, the
arms at shoulder width.
3.The subject lowers the body until the chest touches the mat,
then returns back to the starting position with the arms extended.
4.This action is repeated, and the test continues until
exhaustion.
scoring: The number of correctly completed push-ups is the
score.
Advantages: 1. This test is easy and quick to perform.
2. Usually requiring minimal or inexpensive equipment.
3. Many subjects can be tested at once.

6.Modified Push Ups Fitness Test ("bent knee") (Girls)

Purpose: To measure the strength and endurance of the arms and shoulder girdle.
Age Level: Ages ten through college for girls only.
Equipment and materials :A mat on the floor
pre-test: Perform a standard warm-up.
1. Kneel on the floor, hands on either side of the chest and keep your
back straight.
2. Lower the chest down towards the floor, till your elbows are at right
angles or your chest touches the ground.
3. Do as many push-ups as possible until exhaustion.
4. Count the total number of push-ups performed.
scoring: The number of correctly completed push-ups is the score.
Advantages: 1. This test is easy and quick to perform.
2. Usually requiring minimal or inexpensive equipment.
3. Many subjects can be tested at once.

7.Standing Broad Jump:

Purpose : To measure explosive power of legs.
Equipment : Measuring tape ,pen and paper.
Procedure :
1.Mark a line and ask the student to stand behind marked line with feet
close.
2.The student slightly bends at the knee and swings arms before jumping.
3. A two foot take-off and landing is used to jump.
4. Three trials are given.
5. The distance from take-off line to the landing point is measured
Scoring: longest distance jumped out of three attempts is score .
8.Agility- 4X10 M Shuttle Run Test
Purpose : To measure speed and agility.
Equipment : Two wooden blocks , a stopwatch. Pen and paper.
Procedure :
1.Mark two lines 10 meter apart and parallel to each other,.
2. Place two wooden blocks on one side and student stands on other side of
the marked line.
3.On the signal " Go" the participant runs to the other line, picks one block and comes back to place it
behind the starting line, without stopping repeats the same process for second block,
Scoring: Total time taken to complete the run is the score.
Practical-2: Test -Procedure for Asana, Benefits & Contraindication for any two Asanas for
each lifestyle disease.
3.Obesity: Obesity is defined as abnormal or excessive fat accumulation that may impair health. Obesity
is a medical condition when the body of a person contains 20% or more fat as compared to ideal
weight.According to WHO, BMI = Weight (in kg) / Height (in m ) 2

BMI is less than 18.5, the person is in the underweight category.

BMI is between 18.5 and 24.9, the person is in the normal weight category.
BMI is 25 to 29.9, the person is in the overweight category.
BMI is 30 or higher, the person is in the obese category.
Various yogic asanas can be performed to reduce the obesity and achieve a healthy body weight .The major
asanas to control obesity are Vajrasana, Hastottanasana, Trikonasana, ArdhaMatsyendrasana
1. Vajrasana
This asana is a meditative posture. It is the only asana which can be practiced immediately after eating meals.
Procedure :To perform the Vajrasana, following steps should be followed:
1. Sit with legs extended together
2. Fold the left leg at the knee and place the foot under the left buttock.
3. Similarly, fold the right leg and place the foot under the right buttock.
4. Position the buttocks in the space between the heels.
5. Keep the hands on respective knees.
6. Keep the spine erect, gaze in front or close the eyes for 15-20 seconds
7. Return to the original position.
Benefits :
1. It is a meditative posture and helps in concentration.
2. It improves our digestive system.
3. This strengthens muscles of thighs and calf.
Contraindications :
1. Those suffering from chronic knee pain should not practice Vajrasana.
2. It should be avoided if there is any recent injury in knee or legs.
2. Hastottanasana: In this posture, the arms are stretched upwards, so
that is why it is called Hastottanasana.
Procedure :
1. Stand erect on the ground with both feet together.
2. Inhale slowly and raise both arms over the head.
3. With palms facing up, interlock your fingers.
4. Exhale and bend from the waist towards the right side.
5. Maintain this position comfortably for 5-10 seconds.
6. Come back, to initial position and repeat the same procedure on the
other side.
Benefits :
1.It relaxes the whole body.
2. It relieves the muscle pain in neck, shoulders and arms.
3. It helps in increasing the height of growing children.
4.It increases the flexibility of spine.
Contraindications :
1. During hernia, abdominal inflammation, this asana should be avoided.
2.In case of neck or shoulder injuries this asana should be avoided.
4. Diabetes: Diabetes is a disease in which blood glucose, or blood sugar, levels are too
high. Glucose comes from the digested food . Insulin is a hormone that helps glucose makes its way to
cells for energy and growth.
Diabetes can be classified into following types :
Type 1, when there is no production of insulin and
Type 2, when the pancreas does not produce enough insulin.
Various yogic asanas can be performed to reduce the diabetes and achieve a healthy body
.The major asanas to control diabetes are Bhujangasana, PaschimottaNAsana, Pavan Muktasana,
ArdhAMatsyendrasana
1.. Bhujangasana: Procedure :
To perform Bhujangasana, following steps should be followed:
1. Lie on the ground on your stomach with forehead touching
the floor; legs together, hands by the side of thighs.
2. Fold the arms at elbows and place the palms by the side of
the shoulders, with tips of the fingers not at shoulder line.
3. Inhaling, slowly raise the head first, then neck and after that
shoulders. Shoulders should be shrugged backwards.
4. Raise the trunk up to the navel region. Raise the chin as high as
Possible.
5. Maintain this position for 5 -10 seconds or as long as comfortable.
6. Come back, to initial position slowly.
Benefits : 1. It helps to make spinal column flexible.
2. It solves digestive problems.
3. It improves the function of internal organs especially the pancreas, liver and kidneys.
4. It helps to reduce weight.
Contraindications :
1. Avoid during pregnancy.
2.Those suffering from hernia, and back pain should not perform it.
3. people with peptic ulcer, and acute abdominal pain should avoid practicing this asana.
2..Paschimottanasana
Procedure :
1.Sit and extend the legs together.
2. Bend the elbows. Make hooks with the index fingers.
3. Bend the body forward and catch hold of the toes with the hooks of the fingers.
4. Try placing the head between the arms.
5. Keeping a little bend in the elbows and without bending the knees,
try and touch the forehead with the knees.
6 .Maintain the position for 5-10 seconds.
7. Come back, to initial position slowly.

Benefits : 1. It gives a massage to pancreas and improves digestion.

2. It helps in increasing the flexibility of the spinal and abdominal muscles.
3.It helps to improve the blood circulation in organs of the abdominal region.
4. It helps to correct postural deformities.
Contraindications :
1. Avoid during pregnancy.
2.Avoid if suffering from heart diseases, ulcer in abdomen.
3. Avoid if suffering from slipped disc, sciatica.
5 Asthma: Asthma is a chronic disease involving the airways in the lungs. In asthma, the airways become
inflamed, Narrow, swell and produce extra mucus makes it difficult for air to move in and out of the lungs,
causing symptoms such as coughing, wheezing, shortness of breath and/or chest tightness.
Various yogic asanas can be performed to reduce the Asthma and achieve a healthy body .The major
asanas to control Asthma are :Sukhasana, Chakrasana, Gomukhasana, Parvatasana, Bhujangasana,
Paschimottanasana, Matsyasana
1..Sukhasana :Procedure :
1. Sit on the mat with legs stretched out in front.
2. Bend the right leg at the knee and place the foot under the left thigh. Use
the hands to do this.
3. Now bend the left leg and place the left foot over the right leg.
4. Keep the body balanced and easily erect.
5.Extend the arms so that the wrists rest on the knees, palms turned
upward.
8.Come back, to initial position and repeat the same procedure on the
other side.
Benefits :
1. It stretches and lengthens your spine.
2.It calms your mind.
3.Kick out anxiety, stress and mental tiredness.
4.. It gives gentle massage to your knees, calf muscles and your thighs also.
Contraindications :
1. People who have experienced the knee injury are advised not to sit in
this position for long time.
2. Avoid this in case of joint or knee related problems.
2. Chakrasana Procedure :
1.Lie on your back.
2. Bend the knees, heels touching the buttocks. Keep
3. Raise the arms up. Bending them at the elbows, take them
behind over the head. Place the palms on
the floor beside the head, fingers pointing towards the shoulders.
4. Gradually, raise the body and arch the back.
5. Straighten the arms and legs. Move the hands further towards the feet as far as you feel comfortable.
Maintain the position for 5-10 seconds.
6. Come back, to initial position.
Benefits :
1.It makes spine flexible.
2. It helps to remove rigidity of the bones and joints in the middle back.
3. It helps to improve digestion.
4. It improves the functioning of heart.
Contraindications :
1. Avoid during pregnancy.
2.Avoid if suffering from heart problems, high blood pressure.
3. Avoid if suffering from, hernia pain in wrist, ankles and spine.
6.Hypertension:Blood pressure is the force exerted by the blood against the walls of arteries.
The pressure exerted during contraction of the heart is called systolic pressure. The pressure
exerted during relaxation of the heart is called diastolic pressure. A reading of 120/80 is normal blood
pressure.140/90 or higher is high blood pressure.When the blood pressure becomes abnormally high it is
called hypertension. It can cause serious problems such as stroke, heart failure, heart attack and kidney
failure.
Various yogic asanas can be performed to reduce the hypertension and achieve a healthy
body .The major asanas to control hypertension are: Tadasana, Vajrasana,
Pavanmuktasana, Ardha Chakrasana, Bhujangasana, Shavasana
1. Tadasana
Procedure :
1.Stand erect, feet together, hands by the side of the thighs.
2. Stretch the arms upward; keep them straight and parallel to each other
in vertical position, with the palms facing each other.
3. Slowly, raise the heels as much as you can and stand on toes. Stretch body
up as much as possible. Maintain the position for 5-10 seconds comfortably.
4. Come back, to initial position slowly.
Benefits :
1. relieves tension, aches and pains throughout the body,
2. It helps in strengthening thighs, knees and ankles.
3. By doing this asana regularly, children can increase their height.
4. It helps to remove laziness and depression.
5.Improves blood circulation.
Contraindications :
1.Those having complaints of migraine should avoid practicing this asana.
2. . Shavasana
1. Lie on your back on the floor, keep legs apart at a comfortable distance and hands kept at a distance of
about six inches from the body.
2. Palms should face upwards, fingers naturally flexed and eyes closed.
3. Breathe slowly. Your head should remain straight.
Benefits :
1.It helps in reducing anxiety, fatigue and stress.
2. It relaxes the body muscles.
3. improves blood circulation and manages hypertension.
4. Shavasana relaxes tensed nerves, boosts up energy level and
develops harmony in the body.
Contraindications
1. usually no contradiction except because of any injury.