by Neetu | Jun 19, 2020 | Fitness Activity
Posture: Pavana-Mukta-asana: The Wind-releasing Pose
(Pronunciation: pa-vana mook-tah-sa-na)
Description:
The Sanskrit word Pavana means air or wind and Mukta means freedom or release, therefore this is the “wind relieving posture” so named because it assists in releasing trapped digestive gas from the stomach and intestines.
Performing Instructions
- Inhale and bend the right knee and pull it close to the torso with both hands while interlocking the fingers just below the knee. Keep the left leg flat on the floor.
- Hold the inhaled breath for a few seconds then exhale slowly through the nostrils and lift the back, shoulders and head off the floor and touch the knee with the forehead.
- Hold the exhaled breath for a few seconds then slowly inhale and return the back, shoulders, and head to the floor. Remain to hold the knee.
- Hold the inhaled breath for a few seconds then exhale while bringing the right leg to the floor.
- Lie flat on the back in the shava-asana for a few seconds then repeat beginning with the left leg.
Comments
As mentioned above, practicing the Purana-Mukta-asana will help to release gastrointestinal gas. It also improves other gastrointestinal problems like upset stomachs and constipation by stimulating the abdominal region.
Duration/Repetitions
Hold each of the four parts of this posture (corresponding with the held breaths) for three to five seconds each. Repeat the purchase-Mukta-asana three to five times on each side.
by Santosh | Jun 19, 2020 | Soccer, Sports
LEARNING OUTCOME
To improve control, 1st touch, and shooting.
TEACHING CUES
- Work on quality of first touch.
- Speed of turning.
- Accuracy of shot.
ACTIVITY SET-UP AND PROCEDURE
EQUIPMENT:
1 goal, 4 cones, 3 balls minimum
SET-UP:
ACTIVITY PROCEDURES:
- Attacker has to stay in the box.
- The attacker must call for a pass, control the ball, turn and shoot.
- As soon as the attacker shoots he turns away and calls for a pass from another player.
Progression:
- Limit the number of touches for the forward.
- Add a defender into the box
COOL DOWN/ CLOSURE
Review Skill/Activity, stretching, and questions.
by Neetu | Jun 19, 2020 | Fitness Activity
Posture: Shalabha-asana (The Locust or Grasshopper Posture)
Description:
The Sanskrit word Shalabha means locust or grasshopper. There is a variation of this posture called the viparita-shalabha-asana. The Sanskrit word viparita means “reverse.” This is an advanced variation not covered here.
Performing Instructions
- Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
- Turn the head and place your chin on the floor. Slide your hands under your thighs, with the palms pressed gently against the top of your thighs.
- Inhale slowly and then raise the head, chest, and legs off the floor as high as possible. Tilt your head as far back as possible. Keep your feet, knees, and thighs pressed together.
- Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next.
- Remain in the posture while holding the breath. You can support your legs by pressing the hands upward against your thighs.
- Hold the posture for as long as you can hold the inhaled breath then slowly return the legs, chest, and head to the floor while exhaling.
- Remove your hands from under your thighs and place the arms alongside your body. Turn your head to the side and rest.
Comments:
The shalabha-asana has many benefits. Besides strengthening the muscles of the upper legs and lower back, it stimulates the stomach and intestines helping to relieve gastrointestinal gas, strengthens the bladder, and stretches the spine.
To assist raising the legs as high as possible keep the back of the hands resting against the floor while pushing the legs upward with the fingers. As you get better at this posture and increase the strength of your legs you can raise the hands completely off the floor so your legs are raised unsupported. This increases the benefits of the shalabha-asana.
Duration/Repetitions:
Hold this posture for as long as you can hold the inhaled breath. Repeat the shalabha-asana three times.
by Santosh | Jun 19, 2020 | Soccer, Sports
LEARNING OUTCOME
To improve shooting technique
TEACHING CUES
- Accuracy of shot
- Shot selection (driven, side foot placed, lob, curl, etc)
- First touch away from opposition
- Taking players away to make space
ACTIVITY SET-UP AND PROCEDURE
EQUIPMENT:
1 goal, lots of balls.
SET-UP:
ACTIVITY PROCEDURES:
- Split the group into two teams.
- Have 2 feeding players, 1 on either side of the marked area, throwing balls into the area.
- Players line up in any formation.
- The idea is to shoot on site if the opportunity is there.
- The players are given one instruction, SHOOT.
Progressions :
- Must be high tempo
- Limit touches
- Alter width of area
COOL DOWN/ CLOSURE
Review Skill/Activity, stretching, and questions.
by Santosh | Jun 19, 2020 | Soccer, Sports
LEARNING OUTCOME
To improve passing and shooting technique
TEACHING CUES
- Accuracy of shot
- Accuracy and weight of pass
- Shot selection (driven, side foot placed, lob, curl, etc)
- Vision, awareness of goalkeepers position
ACTIVITY SET-UP AND PROCEDURE
EQUIPMENT:
1 goal, 1 ball, 2 cones.
SET-UP:
ACTIVITY PROCEDURES:
- Player A starts with the ball.
- Player B stands in front and to the left of player A, with player C in front and to the right of player B.
- Player A passes to player B and starts to move towards the goal.
- Player B then plays the ball to player C, who lays it in the path of player A who shoots 1st time.
Progressions:
- Must be high tempo
- At least one shot must be with weaker foot
- Add goalkeepers and defenders to pressure player as he picks up the ball
COOL DOWN/ CLOSURE
Review Skill/Activity, stretching, and questions.
