`Govt Industrial Training Institute for Women, Chandigarh

LESSON PLAN

Trade & Course:

Cosmetology (CTS)

Scope:

Lesson Plan no.:   2

Subject/Module:  Yogic EXCERSICE

Prepared BY:  RENU GULATI 

                      Instructor Cosmetology

TITLE:  Suksham  vayayam

OBJECTIVE/Specific Aim: At the end of this lesson trainee shall be able know

1.     Defination of Suksham vyayam.

2.     Procedure of suksham vayayam.

3.      Benefits of Suksham vayayam.

4.     Precautions of Suksham vyayam.

Teaching Aids: Power point presentation, Laptop/ Desktop, related Charts & Videos,

PRESENTATION

Day

Points

Information

Example/ Spot Hint

Day 2

7. Kapola Shakti Vikasaka

Benifits

1. Rejuvenating the cheek

2. Feet close together. Standing erect.

3. Join the tips of your fingers and close each nostril with each of your thumbs.

4. Keeping the eyes open and pouting your lips, suck in the air vigorously    through your mouth with a hissing sound, close your mouth and blow out your cheeks.

5.Close your eyes and with your chin resting against the cavity

of your throat (sternal notch), hold your breath as long as you can.

6. Let the neck return to the normal posture.

7. Open your eyes and exhale through the nose slowly and effortlessly.

Start by doing this 5 times.

These exercises tighten and lift the muscles, giving you a youthful appearance. Your teeth become stronger. Pyorrhoea, caries and halitosis are cured.

Sunken cheeks fill up gradually and once again look normal. Pimple, boils etc also disappear.

Power point Presentation

Charts

8. Karan shakti vikasak

Benifits

9. Griva Shakti  vikasak

 Benifits

1 .Feet together. Stand upright. Eyes closed.

2 .Close your mouth.

3 .Plug your ears with your thumbs and place your index fingers on your eyes (which are closed).

4.Pout your lips and encircle your mouth with your middle and third fingers.

5.Now suck in air and close your mouth.

6.Blow out your cheeks and lower your chin to rest on the cavity of your throat.

7.Hold your breath as long as possible (your cheeks still puffed out).

8.Then let your neck go back to the normal posture.

 9.Gently open your eyes and at the same time exhale through your nose.

By closing your earholes, nostrils, eyes and mouth you purify the passage of sound and enable yourself to hear the pure (inner sound)

And improves hearing.

.              Griva Shakti Vikasaka

.strengthening the neck

This triple exercise strengthens the neck and beautifies it. Diseases peculiar to the throat, such as tonsilitis, laryngitis, pharyngitis etc can be checked. The voice becomes resonant and speech defects such as lisping and stammering are completely removed. With perseverance, this exercise, in conjunction with a couple of others, yields exceptional results in cases of dumbness. Singers derive great benefit from it.

.            Griva Shakti Vikasaka- A

1. Feet together. Stand upright.

2. Relax your neck. Turn your head with a jerk first toward your right 3.  3. Shoulder, then toward your left shoulder.

4. Make sure your back, shoulders and chest are kept firmly upright    your 5.shoulders shouldn’t move with you.

6. Start with 10 times.

                                 Exercise B

1. Jerk your head forward first, then back.

2. When it goes back it should touch the nape of your neck.

3. When it is forward your chin should touch the sternal notch.

4. Keep breathing normally.

5. Make sure your back, shoulders and chest are kept firmly upright – 6.your chest should not cave in or puff out with the movements.

7. It should feel as though your head is hinging around an axis that runs from earlobe to earlobe.

Start with 10 times.

Charts

10.Skandha Tatha Bahuula shakti vikasak

Benifits

             Skandha Tatha Bahu-Mula Shakti Vikasaka

1. Developing the strength of shoulder blades and joints

2. Feet close together. Back straight.

3. Fingers clenched into fists with the thumbs tucked in.

4. Pout your lips. Suck air in.

5. Blow out your cheeks and hold your breath with your chin resting on your sternal notch.

6. While holding your back straight, move the shoulders vigorously and stiffly up and down in a pumping motion.

7. Yours arms should be kept rigidly straight at your side.

8. Assume the normal posture, straighten your neck, open your eyes and 9.exhale gradually through your nose.

10..Start by repeating this process 5 times.

This exercise tones up the bones, blood vessels, muscles and nerves in the shoulder.

11.Bhuja bandha shakti vikasak

Benifits

           Bhuja-bandha Shakti Vikasaka

            strengthening the upper arms

1. Feet close together. Hands formed into fists with thumb tucked in.

2. Bend the elbows and raise the forearms to 90 degrees (your fists will be pointing forward).

3. Throw your arms vigorously forwards and backwards at shoulder level.

4. The elbows must not go further back than the starting position.

5. When pushed, the arms should be parallel to the ground.

6. Breathe normally. Start with 25 times.

                                                                                                                                    Under-developed arms with weak biceps will develop good muscles.

Heavy arms will become slender. Elbow joints inadvertently become stronger.

Deformities of the arms and shoulders are cured

Refs. : NIMI Cosmetology book

          :YouTube videos

         : Google.com