Aapherd test (theory) – FROM BOOK PAGE NO 159

Barrow test 3 items PAGE NO 164

PAGE NO 159

Barrow test 3 items PAGE NO 164

10 students name and stats

YOGA 2 ASANAS

1 (Ardha Matsyendrasana)
Procedure
 Sit up with the legs stretched out straight in front of you, keeping the feet together and
the spine erect.
 Bend the left leg and place the heal of the left foot beside the right hip (optionally, you
can keep the left leg straight).
 Take the right leg over the left knee.
 Place the left hand on the right knee and the right hand behind you.
 Twist the waist, shoulders and neck in this sequence to the right and look over the
right shoulder.
 Keep the spine erect.
 Hold and continue with gentle long breaths in and out.
 Breathing out, release the right hand first (the hand behind you), release the waist,
then chest,lastly the neck and sit up relaxed yet straight.
 Repeat to the other side.
 Breathing out, come back to the front and relax.

Benefits from book

Contradictions from book

And diseases protect

 PROCEDURE of Administrating Hip Opener: This yoga pose is a great hip opener and
can be part of the practice of hip opener series of yoga poses. This pose flexes the
lower part of the body making the hip stronger and toned.
 Upper Body: The shoulders, arms, neck and chest is well opened and brings great
flexibility too.
 Spinal Cord: Allowing the spine to twist all the way from the base of the spine to
the very top. It tones the spinal nerves and ligaments. Also brings more blood to the
spine.
 Muscles: The back muscles, the hips muscles, the leg muscles, and the upper
abdominal muscles stretch to the maximum. This stretching improves flexibility and
tones the muscles.
 Abdominal Organs: Massaging of the abdominal organs helps in relieving
constipation. The digestive system is improves and the functioning of the liver and
pancreas improves.
 Awareness of the Breath: In this pose the body improves with the awareness of
the breath, the breathing helps to move the body and this pose helps to bring that
awareness of the breath. As the inhalation happens the spine goes up and out and
with every exhalation the spine twists you down and in.
 Symptoms: Relieves symptoms of backache, fatigue, menstrual discomfort and
sciatica.
 Internal Organs: The internal organs like the liver, heart, lungs, kidneys and
spleen are stimulated and cleansed.
 Toxins: Releases excess heat and toxins from organs and tissues.
 Balance: This pose balances the body well and brings peace of mind curing the
nervous disorders.
 Hip Opener: This yoga pose is a great hip opener and can be part of the
practice of hip opener series of yoga poses. This pose flexes the lower part of
the body making the hip stronger and toned.
 Upper Body: The shoulders, arms, neck and chest is well opened and brings
great flexibility too.
 Spinal Cord: Allowing the spine to twist all the way from the base of the spine
to the very top. It tones the spinal nerves and ligaments. Also brings more blood
to the spine.
 Muscles: The back muscles, the hips muscles, the leg muscles, and the upper
abdominal muscles stretch to the maximum. This stretching improves flexibility
and tones the muscles.
 Abdominal Organs: Massaging of the abdominal organs helps in relieving
constipation. The digestive system is improves and the functioning of the liver
and pancreas improves.
 Awareness of the Breath: In this pose the body improves with the awareness
of the breath, the breathing helps to move the body and this pose helps to bring
 that awareness of the breath. As the inhalation happens the spine goes up and
out and with every exhalation the spine twists you down and in.
 Symptoms: Relieves symptoms of backache, fatigue, menstrual discomfort and
sciatica.
 Internal Organs: The internal organs like the liver, heart, lungs, kidneys and
spleen are stimulated and cleansed.
 Toxins: Releases excess heat and toxins from organs and tissues.
 Balance: This pose balances the body well and brings peace of mind curing the
nervous disorders.
 Hip Opener: This yoga pose is a great hip opener and can be part of the
practice of hip opener series of yoga poses. This pose flexes the lower part of
the body making the hip stronger and toned.
 Upper Body: The shoulders, arms, neck and chest is well opened and brings
great flexibility too.
 Spinal Cord: Allowing the spine to twist all the way from the base of the spine
to the very top. It tones the spinal nerves and ligaments. Also brings more blood
to the spine.
 Muscles: The back muscles, the hips muscles, the leg muscles, and the upper
abdominal muscles stretch to the maximum. This stretching improves flexibility
and tones the muscles.
 Abdominal Organs: Massaging of the abdominal organs helps in relieving
constipation. The digestive system is improves and the functioning of the liver
and pancreas improves.
 Awareness of the Breath: In this pose the body improves with the awareness
of the breath, the breathing helps to move the body and this pose helps to bring
that awareness of the breath. As the inhalation happens the spine goes up and
out and with every exhalation the spine twists you down and in.
 Symptoms: Relieves symptoms of backache, fatigue, menstrual discomfort and
sciatica.
 Internal Organs: The internal organs like the liver, heart, lungs, kidneys and
spleen are stimulated and cleansed.
 Toxins: Releases excess heat and toxins from organs and tissues.
 Balance: This pose balances the body well and brings peace of mind curing the
nervous disorders.
 Hip Opener: This yoga pose is a great hip opener and can be part of the
practice of hip opener series of yoga poses. This pose flexes the lower part of
the body making the hip stronger and toned.
 Upper Body: The shoulders, arms, neck and chest is well opened and brings
great flexibility too.
 Spinal Cord: Allowing the spine to twist all the way from the base of the spine
to the very top. It tones the spinal nerves and ligaments. Also brings more blood
to the spine.
 Muscles: The back muscles, the hips muscles, the leg muscles, and the upper
abdominal muscles stretch to the maximum. This stretching improves flexibility
and tones the muscles.
 Abdominal Organs: Massaging of the abdominal organs helps in relieving
constipation. The digestive system is improves and the functioning of the liver
and pancreas improves.
 Awareness of the Breath: In this pose the body improves with the awareness
of the breath, the breathing helps to move the body and this pose helps to bring
that awareness of the breath. As the inhalation happens the spine goes up and
out and with every exhalation the spine twists you down and in.
 Symptoms: Relieves symptoms of backache, fatigue, menstrual discomfort and
sciatica.
 Internal Organs: The internal organs like the liver, heart, lungs, kidneys and
spleen are stimulated and cleansed.
 Toxins: Releases excess heat and toxins from organs and tissues.
 Balance: This pose balances the body well and brings peace of mind curing the
nervous disorders.
 Hip Opener: This yoga pose is a great hip opener and can be part of the
practice of hip opener series of yoga poses. This pose flexes the lower part of
the body making the hip stronger and toned.
 Upper Body: The shoulders, arms, neck and chest is well opened and brings
great flexibility too.
 Spinal Cord: Allowing the spine to twist all the way from the base of the spine
to the very top. It tones the spinal nerves and ligaments. Also brings more blood
to the spine.
 Muscles: The back muscles, the hips muscles, the leg muscles, and the upper
abdominal muscles stretch to the maximum. This stretching improves flexibility
and tones the muscles.
 Abdominal Organs: Massaging of the abdominal organs helps in relieving
constipation. The digestive system is improves and the functioning of the liver
and pancreas improves.
 Awareness of the Breath: In this pose the body improves with the awareness
of the breath, the breathing helps to move the body and this pose helps to bring
 that awareness of the breath. As the inhalation happens the spine goes up and
out and with every exhalation the spine twists you down and in.
 Symptoms: Relieves symptoms of backache, fatigue, menstrual discomfort and
sciatica.
 Internal Organs: The internal organs like the liver, heart, lungs, kidneys and
spleen are stimulated and cleansed.
 Toxins: Releases excess heat and toxins from organs and tissues.
 Balance: This pose balances the body well and brings peace of mind curing the
nervous disorders.
citizen fitness test

5 family members

FOOTball field diagram labelled

Rules terminology and sills

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