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Pravesh

1.

Have a general knowledge of scout


movement.

Scouting has the stated aim of supporting young people in their physical,
mental and spiritual development, that they may play constructive roles in
society. During the first half of the 20th century, the movement grew to
encompass three major age groups each for boys and, in 1910, a new
organization, Girl Guides, was created for girls.
It is one of several worldwide youth organizations. Scouting began in 1907
when Robert Baden-Powell, a lieutenant general in the British Army, held
the first Scouting encampment on Brown sea Island in England. BadenPowell wrote the principles of Scouting in Scouting for Boys , based on his
earlier military books, with influence and support of Frederick Russell
Burnham Ernest Thompson Seton of the Woodcraft Indians, William
Alexander Smith of the Boys' Brigade, and his publisher Pearson.
The movement employs the Scout method, a program of informal
education with an emphasis on practical outdoor activities, including
camping, woodcraft, aquatics, hiking, backpacking, and sports. Another
widely recognized movement characteristic is the Scout uniform, by intent
hiding all differences of social standing in a country and making for
equality,with neckerchief and campaign hat or comparable headwear.
Distinctive uniform insignia include the fleur-de-lis and the trefoil, as well
as merit badges and other patches.
In 2011, Scouting and Guiding together had over 41 million members
worldwide. The two largest umbrella organizations are the World
Organization of the Scout Movement , for boys-only and co-educational
organizations, and the World Association of Girl Guides and Girl Scouts ,
primarily for girls-only organizations but also accepting co-educational
organizations.
The
year
2007
marked
the centenary
of
Scouting worldwide, and member organizations planned events to
celebrate the occasion.

2. Scout law and scout promise.


SCOUT LAW
1. A scout is trust worthy.
2. A scout is loyal.
3. A scout is a friend to all and a brother to every other scout.
4. A scout is courteous.
5. A scout is a friend to animals and loves nature.
6. A scout is disciplined and helps to protect public property.

7. A scout is courageous.
8. A scout is thrifty.
9. A scout is pure in thought, and deed.
SCOUT PROMISE
On my honor, I promise that I will do my best:1. To do my duty to God and my country.
2. To help other people and
3. To obey the scout law.

3. Scout motto, sign salute and left hand shake.

SCOUT MOTTO
The Scout Motto is: Be prepared!
Meaning: - 1. Physically strong
2. Mentally Awake
3. Morally straight.

SCOUT SIGN
The sign is given at the time of investiture or at time of renewal of the
scout promise.
The 3 finger represents 3 fold promises.
Thumbs finger over little finger represents the younger should obey the
elders.

The Meaning of the sign of three upraised fingers is:


1. Honor God
2. Help Others
3. Obey the Scout Law

SCOUT SALUTE

It is always done with the right hand. It is the privilege of the one who
sees first to salute first - Irrespective of rank. The scout salute signifies
Respect and Courtesy. We use it to salute our Boy Scout Leaders, Patrol
and Troop Leaders etc.
Origin: Our Founder conceived left hand shake as a form of greeting for
the members of the movement. The idea originated from an incident in
his military career in South Africa.

LEFT HAND SHAKE


When Colonel Baden Powell entered the capital city of the Ashanti people
in 1896 he was met by one of the chiefs named prempeh who came to
him holding out his left hand. B.P held out his right in return but the chief
said: NO, in my country the bravest of the brave shake with the left hand.
So began the left handshake of the world wide brotherhood of scouts. The
scout handshake is a token of friendship. The reason why we use our left
hand is that it is the hand closer to our heart!

4. Uniform: - Know the parts of uniform and how to wear


it.

(i) Shirt: A gray color shirt with half sleeves, two patch packets and
shoulder strips. (Olive green or navy blue/jersey may be worn over the
shirt.) Sleeves may be turned down in cold weather.
(ii) Shorts: A navy blue shorts or trousers.
(iii) Head dress: A navy blue beret cap with the official badge; a Sikh may
wear a turban.
(iv) Belt: Brown leather or khaki web belt with the official buckle of B.S. &
G.

(v) Scarf: A triangular scarf of the group color other than yellow, green and
purple) approved by the local or District Association with the two sides not
less than 70 cms and not more than 80 cms in length.
(vi) Membership badge: A cloth badge with green background and the
Fleur-de-lis in yellow superimposed by the trefoil with Ashoka Chakra in
the center, worn on the middle of the left pocket or at the same place on
Jersey/Coat.
(vii) Shoulder badge: 8 cms in length and 1.5 cms in width with white
background and name of the group in red letters shall be worn on the
right shoulder below the seam.
(viii) Shoulder strips: Two shoulder stripes indicating the name of the
patrol each 5 cms x 1.5 cms. Each 2 cms apart at the top of the left sleeve
immediately below the seam.
The Scout Uniform Optional:
(i) Stockings or socks: Black of khaki (if stockings) with green garter tabs
1.5 cms visible.
(ii) Footwear: Brown or black shoes.
(v) Knife: A Scout knife may be carried on the belt.
(vii) Staff: Made of natural wood of such length to be in line with the ear.
(ix) World scout badge: Made of cloth may be worn in the middle of the
right pocket when in uniform.

6. Know the composition and significance of the


National flag, Bharat scouts and guides Flag and world
scout flag.

NATIONAL FLAG

The National flag of India was adopted in its present from during a
meeting of the constituent Assembly held on 22 nd July 1947, 24 days
before Indias independence from the British on 15 thAugust 1947,Designed
by: Pingali venkayya. Tricolor saffron at the top, white in the middle, and
green at the bottom. In the centre, there is a navy blue wheel with 24
spokes, known as the Ashoka chakra.
THE BHARAT SCOUT AND GUIDES FLAG

The Bharat scouts and Guides flag shall be in dark blue colour, the
emblem in golden yellow shall be in the centre of the flag with Ashoka
chakra in blue colour.
Size of association Flag: 180 cm x 120 cm
Size of troop Flag: 120 cm x 80 cm
Size of emblem in Flag: 45 cm x 3 cm
Ratio of the Flag: 3:2

WORLD SCOUTS FLAG

The world scout


flag consists of the
world scout badge
in a white encircled
by a white reef knot. It is set on purple back ground; the size of the flag
will be in the ratio of 3:2. Purple is the international colour and stands for
the service oriented nature of scouting. The knot is the symbol of the
scout brotherhood.
The flag was approved in 1951 at the 8 the world conference held in
Lisbon.
National Anthem

The Indian national anthem, composed by Rabindranath Tagore, it was


first sung at Calcutta session of Indian national congress on
27th December 1911. jana gana mana was officially adopted by the
constituent assembly as the Indian national anthem on January 24th,
1950. Timing: 52 sec
Jana gana mana adhinayaka, jayahe
Bharata bhagya vidhata
Punjab sindhu Gujarata Maratha
Dravida utkala ganga
Vindhya himachala Yamuna ganga
Uchala jaladhi Taranga
Tava shubha name jage
Tava shabha ashish maange
Gahe tava jaya gatha
Jana gana mangala dayaka jaya he
Bharata bhagya vidhata
Jaya he, jaya he, jaya he
Jaya jaya , jaya, jaya he!

PRAYER SONG

Written by: Veer deva veer LT/s former soc, Haryana, one of the
freedom fighter.
Daya kar dan bhakti ka , Hamen pareamathma Dena,
Daya karana hamari atma mein shuddhata Dena.
Hamare dhyan men aoo, Prabhu ankho men bas jao.

Andheri dill men aakar ke, Param jyothi jaga Dena.


Bahado prem ki ganga, Dilon men prem ka sagar,
Hamen apas me miljulkar, Prabhu rehna sikha Dena.
Hamara kaarm ho seva, Hamara dharm ho seva,
Sadai man ho seva ho, Sevakchar Bana Dena.
Vatan ke vaste jeena, Vatan ke vastes marna,
Vatan per jan Fida karma, Prabhuy hamko sikha Dena.
FLAG SONG

Bharat scout guide jhanda


Uncha sada rahega,
Uncha sada rahega jhanda
Uncha sada rahega.
Neela rang gagan sa vistrut
Bhatru bhav failatha,
Tridal kamal nit teen pratigna onki yad dilate.
Aur chakr kehata hei
Prathipal agey kadam badega.
Uncha sada rahega jhanda
Uncha sada rahega.
Bharat scout rahega.

Pratham Sopan
1. Learn about your Patrol, its Flag, Yell or Song and Patrol Call and
participate in patrol in council.

The Patrol System


The Patrol System is the one essential feature in which Scout training
differs from that of all other organizations, and where the System is
properly applied, it is absolutely bound to bring success. The Patrol

System is a combination of the Patrols and the Court Of Honour. The Patrol
is the unit of Scouting always, whether for work or for play, for discipline
or for duty. Troops are divided into Patrols. Every member boy or girl
scout or guide is primarily the member of a patrol {a small group of six to
eight members}. The patrol system is the fundamental method of
scouting guiding.

The Patrol Flag


Each

Yell or

patrol

has a flag that display the emblem of the patrol.


The patrol flag of Triangular shape, white in
colour with emblem in red colour. The length of
the base is 20 cm and sides 30 cm each. The
best type of flag is the one which has been
designed and made by the patrol itself.
Song

Make up
a short catching song with your patrol. It will not only
adjust
to
your patrol activities, but bring all of you closer still and
increase the patrol spirit.
Patrol Yell or Song is just like footballers call up their teammates in game.
The same kind of cheering works in a Patrol. A good yell puts pep into the
gang and builds team spirit. So make up your own and practice it until the
fellows put everything theyve got into it.

Patrol Call
Every Scout Patrol has its own distinctive Patrol call. If your Patrol has
picked the name of an animal or bird, your call, naturally, is the call or cry
of that animal or bird. The Patrol call is given by the Patrol Leader to get
the gang together. Besides, it is used by a member of the Patrol to let the
others know where he is without telling the rest of the world. As soon as a
new boy joins the Patrol, get him to learn the call as quickly as possible. It
is a rule in Scouting that a Scout makes his own call only and never uses
the call of another Patrol for any purpose whatever.

Patrol Corner
Each patrol is given a fixed place or a corner at a suitable place in the
institution. It is a place where the members of the patrol sit together,
discuss or do some activity. They can demonstrate their project or work.

They may even decorate their corner in a scout way with gadgets, charts,
collections, decorative handmade pieces etc..

What is Patrol in Council?


When a Patrol gets together to discuss and take decisions (what they want
to do, how much to be paid as subs should be, where they would like to
camp, etc) it is called a Patrol-in-Council.
There shall be a Patrol-in-Council for every Patrol. The Patrol-in-Council
shall consist of all members of the Patrol. Patrol Leader shall be the
Chairman. The Patrol-in-Council shall deal with all affairs of the Patrol.

What is Court Of Honor?


There shall be a Court-of-Honor for every Troop. The Court-of-Honor shall
consist of Troop Leader, Asst. Troop Leader and Patrol Leader; Seconds
may be admitted as members of the Court-of-Honor except when matters
of discipline are dealt with. Troop Leader, Asst. Troop Leader or one of the
Patrol Leaders elected shall function as the Chairman and one of the
members elected shall function as Secretary. The Court-of-Honor shall plan
the activities and deal with internal matters of the Troop and also matters
of finance and discipline. The Scoutmaster and Assistant Scoutmaster
shall act as advisers.

2.Learn and Practice hand signals and


Whistle signals.
Whistle Signals
When a Scoutmaster wants to call the Troop together he whistles The
Scout Call, or uses a special Troop call. Patrol Leaders thereupon call
together their Patrols by giving their Patrol call. Then they take their Patrol
at the double to the Scoutmaster. Here are some whistle signals for
Scout wide games.
One long blast means Silence, Alert; Look out for my next signal.
A succession of long, slow blasts means Go out, Get farther away, or
Advance, Extend, Scatter.
A succession of short, sharp blasts means Rally, Close in,Come
together, Fall in.

A succession of short and long blasts alternately means Alarm,Look


out, Be ready, Man your alarm posts.
Three short blasts followed by one long one from the Scoutmaster calls up
the Patrol Leaders-i.e., Leaders come here.
Any signal must be instantly obeyed at the double as fast as you can runno matter what other job you may be doing at the time.

Hand Signals
Hand Signals-which can also be made by Patrol Leaders with their Patrol
flags when necessary. Hand waved several times across the face from side
to side, or flag waved horizontally from side to side opposite the face
means No, Never mind, As you were. Hand or flag held high, and
waved very slowly from side to side, at full extent of arm means Extend,
Go farther out, Scatter. Hand or flag held high, and waved quickly
from side to side at full extent of arm means Close in, Rally, Come
here. Hand or flag pointing in any direction, means Go in that direction.
Clenched hand or flag jumped rapidly up and down several times means
Run. Hand or flag held straight up over head, means Stop, Halt.

2.

Learn Woodcraft Signs and follow a


track

* The trail should be one which an observant scout can follow easily, but
which an ordinary person would not even see!
* Make the signs on the right hand side of any track you may be following.
* The signs should be close to the ground or at least no higher than the
knee.
* They should be regularly spaced.
* If more than one person is to follow a trail, the earlier ones must not
spoil the trail for the others. The last person should destroy the signs
when he has finished.
* The signs need not be large about as big as your hand
* Make sure your signs can be recognized as manmade. It is surprising
how often twigs lying naturally on the ground look like an arrow.

3. Whip the Ends of a Rope


Whipping:
Whipping the end of a rope will make it look nicer and keep it from
unravelling. This will help the rope to last longer.

Step 1: Cut a piece of twine about 12 inches long for each end of the rope.
Step 2: Make a loop of the twine, and lay the portion of the loop along side
the end of the rope, with one end of the twine extending past the end of
the rope.
Step 3: Holding one side of the loop, start wrapping the loop around the
end of the rope about a half inch back. Wrap the twine aroudn the end of
the rope about 10 or 12 times.
Step 4: Pull the two ends of the twine. This should pull the twine tight and
secure.
Step 5: Trim ends of the twine.
Step 6: Repeat for other end of rope

4.Uses of Knots.
8. Know the contents of First aid

box.

Demonstrate
the use of roller bandages and triangular
bandages, collar and cuff sling and arm
sling, render first aid for cuts and
scratches.
First Aid Kit Contents List:

The first aid kit contents should consist of all the basic essentials
needed to treat an injury. Prepare a first aid kit contents list and cross
check it with a medical practitioner. Visit the local drug store and buy
proper quantity of requirements according to the first aid kit contents
list. The following first aid kits contents should be present in your kit.
Bar of soap
2-inch roller bandage
1-inch roller bandage
1-inch adhesive
3-by-3-inch sterile pads
Triangular bandage
Assorted gauze pads
Adhesive strips
Oral thermometer
Scissors
Tweezers
Sunburn lotion
Lip salve
Poison-ivy lotion
Small flashlight (with extra batteries and bulb)
Absorbent cotton
Iodine tablets
Safety pins
Needles
Paper cups
Foot powder
Instant ice packs
Insect repellent
Insect sting swabs
Matches
Oil of Cloves
Hot-water bottle
Alcohol wipes
Acetaminophen and Ibuprofen
Gloves
1 blanket (space blanket)
1 blanket (space blanket)
Antibiotic Cream
Antiseptic solution (like hydrogen peroxide)
Antiseptic solution (like hydrogen peroxide)
First aid instruction booklet
List of emergency phone numbers

Use of Roller Bandages:


Roller bandages are usually made of gauze like material and are
packages as a roll. They are used to hold dressings in place to secure
splints.

Roller bandages can be put on in a simple spiral. Start at the narrow


part of the limb, anchor the bandage as directed
Place the end of the bandage on a diagonal at the starting point
Wrap the bandage around the injured part so the corner of the
bandage end is left out
Fold this corner of the bandage over and wrap the bandage around
again to cover the corner. Keep wrapping the bandage, overlapping
each turn by one quarter to one third of the bandages width. Make fullwidth overlaps with the final two or three turns and secure with a
safety pin, adhesive tape or by cutting and tying the bandage as
shown. Check circulation below the bandage.

Uses of Triangular Bandages:


Triangular Bandages
A First Aid Kit will typically contain triangular bandages which are large,
triangular pieces of material, with two sides about 1 metre long, and
the third about 1.4 metres.
Triangular bandages can be used as:

Collar & Cuff Sling

St John Sling

Full Arm Sling

Broad Bandage

Narrow Bandage

Pad

Triangular bandages: Collar & Cuff Sling

The collar and cuff sling is useful for a casualty with a fracture of the
upper arm or an injured hand.

Triangular bandages: St John Sling

The St John sling is useful for a casualty with an injured shoulder, collar
bone, hand or fingers. It is the best sling for shoulder and collarbone
injuries because it supports the whole arm and takes the weight of the
arm off the injured shoulder or collar bone. In the case of hand or
finger injuries, it can be used to elevate the injured part.

Triangular bandages: Full Arm Sling

The full arm sling is used to support an injured forearm or wrist.


It is the best sling for these injuries because it forms a comfortable
cradle which spreads the weight of the forearm evenly along its whole
length. This prevents the damaged parts from pushing together or
pulling apart as they would if the other slings were used.

Triangular bandages: Broad Bandage

A broad bandage is simply a triangular bandage which is folded and


used to tie on splints and dressings. First, you fold it in half, point to
base. Then you fold it in half again. You now have a broad bandage.

Triangular bandage: Narrow Bandage


A narrow bandage has one more fold than the broad bandage and is
mainly used for the collar & cuff sling. First, you fold it in half, point to
base. Then you fold it in half again to make a broad bandage. Then you
fold it in half again. You now have a narrow bandage.

Triangular bandage: Pad


If you do not have a sterile pad in your First Aid Kit, you can use a
triangular bandage as a pad. First, you fold it in half, point to base.
Then you fold it in half again to make a broad bandage. Then you fold it
in half again. You now have a narrow bandage with pad. Then fold the
two ends into the middle. Now fold both ends into the middle again.
Fold what is left in half to make a pad. When a triangular bandage is
folded like this, it is easy to store it in a first aid kit. You can also use it
in this form if you need to control bleeding.

Collar and Cuff Sling (Clove hitch) :


1. Allow the elbow to hang naturally at the side and place the hand
extended towards the shoulder on the uninjured side.
2. Form a clove hitch by forming two loops one towards you, one
away from you.
3. Put the loops together by sliding your hands under the loops and
closing with a clapping motion. If you are experienced at forming a
clove hitch, then apply a clove hitch directly on the wrist, but take care
not to move the injured arm.
4. Slide the clove hitch over the hand and gently pull it firmly to secure
the wrist.
5. Extend the points of the bandage to either side of the neck and tie
firmly with a reef knot.
6. Allow the arm to hang comfortably. Should further support be
required, ex. For support to fractured ribs, apply triangular bandages
around the body and upper arm to hold the arm firmly against the
chest.

Arm Sling:
1. Support the injured forearm approximately parallel to the ground
with the wrist slightly higher than the elbow.
2. Place an open triangular bandage between the body and the arm,
with its apex towards the elbow.

3. Extend the upper point of the bandage over the shoulder on the
uninjured side.
4. Bring the lower point up over the arm, across the shoulder on the
injured side to join the upper point and tie firmly with a reef knot.
5. Ensure the elbow is secured by folding the excess bandage over the
elbow and securing with a safety pin.

St John Sling:
1. Support the casualtys arm with the elbow beside the body and the
hand extended towards the uninjured shoulder.
2. Place an opened triangular bandage over the forearm and hand, with
the apex towards the elbow.
3. Extend the upper point of the bandage over the uninjured shoulder.
4. Tuck the lower part of the bandage under the injured arm, bring it
under the elbow and around the back and extend the lower point up to
meet the upper point at the shoulder.
5. Tie firmly with a reef knot.
6. Secure the elbow by folding the excess material and applying a
safety pin, then ensure that the sling is tucked under the arm giving
firm support.

First Aid for Cuts and Scratches:


Things youll Need:
Water
Soap
Antibiotic cream
Adhesive bandage
Antiseptic (optional)
Step 1: First and foremost, know when to seek medical attention:
If your injury involves any of the following, contact a doctor:
The cut is deep
The cut is long. Long cuts are considered to be approximately 1 inch
when on the hand or foot and 2 inches when elsewhere on the body.
The cut is jagged.
The injury involved a pet, especially a cat.
The injury involved a wild animal.
The injury is due to a bite, either human or animal.
The wound has debris stuck in it after cleansing.
The wound is bleeding heavily.
The wound will not stop bleeding after applying direct pressure for 10
minutes.
The injury is a puncture wound.
Also contact your doctor if you are overdue for a tetanus booster. For
minor cuts, scratches and scrapes, be sure you have had at least three

tetanus shots before the injury and you are within 10 years of your last
booster. For more serious cuts, be sure you have had three tetanus
shots before the injury and you are within 5 years of your last booster.
Step 2: First aid when very little bleeding is involved:
If a cut, scratch or scrape is minor and has very slight bleeding, the
best first step is to clean the wound. Rinse the cut, scratch or scrape
under running cool to lukewarm water. If the cut is in an area too
difficult to get under a faucet, fill a clean cup or bottle with water and
pour it over the wound. Use only mild soap, gently applied with a gauze
pad or soft, clean cloth, when cleaning a cut, scratch or scrape. Be sure
to remove all soap from the wound by rinsing thoroughly. Do not use
strong soaps when providing first aid to a cuts, scratches or scrapes, as
they can cause additional irritation to the injured area. Under no
circumstances should you use strong cleansers or detergents, such as
bleach, to clean your injury.
Step 3: First aid when there is bleeding involved:
If a cut is minor and bleeding a little more heavily, your first step is to
apply direct pressure to aid the blood in clotting. Use gauze or a clean,
soft cloth and apply firm, but gentle, pressure for several minutes.
Elevate the injured area above the level of your heart whenever
possible. If the blood begins to soak through the material, do not
remove the gauze or cloth. Simply place another piece of gauze or
cloth on top of the one you are currently holding and continue to apply
pressure. Cuts on the head, face and mouth usually bleed more heavily
than minor cuts elsewhere on the body due to the large number of
blood vessels contained in these areas. Do not be alarmed. Keep
applying pressure until the bleeding stops. Once the bleeding is under
control, gently remove the cloth and begin cleansing the wound as
outlined above. Bleeding may start again during the cleansing process.
Use another clean cloth or gauze pad to apply pressure again when you
are done cleaning the wound.
Step 4: First aid when debris is involved:
Many scrapes will have debris, such as gravel, sand or wood chips,
embedded in them. Increase the strength of the stream of the
cleansing water to dislodge as much debris as possible. Use a set of
tweezers which have been thoroughly cleaned with rubbing alcohol to
remove any debris that remains at the surface. Do not dig for any
deeply embedded items. Do not use brushes or rough washcloths, as
doing so will cause more damage to the skin and increase the risk of
infection. If you cannot remove all the debris, seek the help of a
medical professional.

Step 5: First aid with an antiseptic:


Hydrogen peroxide or other antiseptics are not needed for all wounds.
Cleaning a cut, scrape or scratch with hydrogen peroxide causes
additional irritation to the injury and can potentially kill off healthy cells
needed for healing. Thoroughly cleaning the wound as described above
is usually enough. If the cut, scratch or scrape occurred in a very dirty
place or while handling items such as raw meat, a little hydrogen
peroxide during the initial cleaning may be warranted. Be sure to rinse
thoroughly to prevent continued irritation.
Step 6: First aid using adhesive bandages:
Opinions differ as to whether all cuts and scratches need to be
bandaged. If the cut or scratch is in an area that will not become dirty,
it is fine to leave it uncovered. Apply a topical antibiotic cream a couple
times a day to keep it moist and fight infection. If the cut or scratch is
on an area that will easily become dirty (a hand or foot) or an area that
will be irritated by clothing (a knee), apply an adhesive bandage or
gauze and medical tape. Continue to use a bandage in these areas for
7 to 10 days, or until the injury is well healed. Due to the fact scrapes
dry out easily and can cause scarring, bandages are generally
recommended for them. Extra large adhesive bandages are available in
stores. You can also use sterile gauze and medical tape to cover the
area. Bandages hold in moisture, which aids in healing. This same
moisture also provides the perfect breeding ground for any bacteria left
in the wound. Always use a topical antibiotic cream when using a
bandage. Change the bandage daily, or if it becomes wet or dirty.
Reapply the antibiotic cream with each bandage change.
Step 7: Follow up to first aid:
Watch your cut, scratch or scrape for any sign of infection while it
heals. Contact your doctor if you see any signs of infection or if the
wound looks odd to you in any way.
Signs of infection include: Pain in the wound or in the surrounding
area,Redness and warmth around the wound,Swelling in the area of the
wound,Pus draining from the injury,Red streaks form around the
injury,Fever

15. Learn B.Ps six exercises and Surya


Namaskar and practice at home daily
B.Ps Six Exercises:
1st EXERCISE:

For the Head: Rub the head and face, firmly over several times with the
palms and fingers of both hands. Thumb the muscles of the neck and
throat.

2nd EXERCISE:
For the Chest: From upright position bend to the front, arms stretched
downwards, with back of the hands together in front of the knees. Breathe
out. Raise the hand gradually over the head and lean back as far as
possible, drawing a deep breath through the nose as you do. Lower the
arms gradually to the sides, breathing out the word Thanks through the
mouth. Lastly, bend forward again, breathing out the last bit of breath in
you, and saying the number of times you have done it in order to keep
count.
Repeat this exercise 12 times.

3rd EXERCISE:
For the Stomach: Standing upright, send out both arms, fingers extended,
straight to the front, then slowly swing round to the right from the hips
without moving the feet, and point the right arms as far round behind you
as you can, keeping both arms level with, or a little higher than, the
shoulders. Then, after a pause, swing slowly round as far as you can to the
left. Breathe in when pointing to the left. Body twisting.
Breathe out when pointing to the right. Repeat six times, change the
breathing to the other side and repeat six times.

4th EXERCISE:
For the Trunk: This is also called the Cone Exercise. Standing at
Attention position, raise both hands, as high as possible over the head,
and link fingers. Lean backwards, and then sway the arms very slowly
round in the direction of a cone, so that the hands make a wide circle
above and around the body, the body turning from the hips, and leaning
over one side. Then to the front, then to the other side, and then back.
After completing the circle, start in the opposite direction. Repeat six
times both ways. Breathe in when leaning backward and breathe out when
leaning forward.

5th EXERCISE:
For Lower Body and Back of Legs: Stand with feet slightly apart, touch
your head with both hands and look up into the sky, leaning back as far as
you can, and then bend forward and downward till your fingers touch your
toes, without bending your knees.
Repeat 12 times.

6th EXERCISE:

For Legs, Feet and Toes: Stand in Attention position, put the hands on the
hips, stand on tip-toe, turn the knees outwards, and bend them slowly
down to a squatting position, keeping the heels off the ground the whole
time. Then gradually raise the body and come to the first position again.
Repeat this 12 times.
Breathe in as body rises and breathe out as the body sinks.

Steps for Surya Namaskar:


Step 1: Start with the palm tree posture, with your hands relaxed, fingers
pointing downwards and weight equally distributed.
Step 2: Move on to the tadas, inhale, raise your hands and stretch
backwards.
Step 3: Next is the pranavas. Exhale, bend forward and try to touch your
knees with your forehead.
Step 4: Now, stretch your right leg backward, bringing down the left knee,
with your palms on the floor while stretching backwards.
Step 5: Holding your breath, bring your legs together. This is called the
plank posture
Step 6: Stretching low, hold your spine out. This is known as the ashtanga
namaskar where the knee, chest and chin are in contact with the floor.
Step 7: Inhale, stretch forward and bend backwards. This is the bhujanga
asana
Step 8: Exhale and lean forward. This is the parvata asana.
Step 9: Now, bring your right leg forward, between your elbows as you
inhale. Stretch upwards.
Step 10: Bring your left leg forward. Inhale deeply.
Step 11: Stretch backwards from the waist.
Step 12: Return to the palm tree posture.

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