Pravesh and Pratham Sopan.docx

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 India’s 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 they’ve 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 bandage’s 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 casualty’s 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 you’ll 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.P’s 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.