` Govt Industrial Training Institute for Women, Chandigarh

LESSON PLAN

Trade & Course:

Cosmetology (CTS)

Scope:

Lesson Plan no.:   3

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.

3.     Precautions of Suksham vyayam.

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

PRESENTATION

Day

Points

Information

Example/ Spot Hint

Day 3.

12. Kahoni shakti vikasak

Benifits

.                   Kahoni Shakti Vikasak

                   strengthening the elbows

                                Exercise A

1.Feet close together. Stand upright.

2.Clench your fists with your thumb tucked in.

3.Raise your clenched fists forward to the level of the shoulders with a jerk, holding the upper arm stiff.

4.Then bring them down, reverting to the original position.

5.Start with 25 times.I

                                   Exercise B

1. Feet together. Stand upright.

2. Palms open and turned forward with the fingers together.

3. Lift the palms up, bending at the elbow, to the level of the shoulders then straighten them.

4. The elbows should remain stationary.

5.  The palms must not touch the shoulders when going up, nor the thighs when going down.

6. This exercise cures malformation of the elbow and strengthens the joints. The circulation of blood in the arteries is accellerated, bringing fresh strength to the entire length of the forearm beginning from the elbow. Constant practice gives women rounded forearms while those of men acquire strength and symmetry.

Power point Presentation

Charts

13.Bhuja vali shakti vikasak

.                   Bhuja Valli Shakti Vikasaka

                       developing the forearms

                          Exercise A

1. Feet together. Stand upright. Arms at your sides.

2. Begin with your right arm. Let it hang at your side, palm open, fingers together.

3. Raise it sideways above your head with the palm outward.

4. Bring it down in the same manner.

5. The arm must not touch your head when going up, or your thigh when coming down.

6. Repeat the exercise with your left arm.

                                                Exercise B

1. Bring both arms into action.

2. Both go up and come down together but the arms should not touch your  head, each other or your thighs.

Charts/ Videos

Video

14. Puran Bhuja shakti vikasak

                      Purna-bhuja Shakti Vikasaka

                                     developing the arms

1. Feet close together. Stand upright.

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

                                        Exercise A

3. Inhale through your nose and hold your breath.

4. Swing your right arm forward, up, backward and down in a circle as many times as you can.

5. When you cannot hold your breath any longer stop with your arm bent at the elbow and breathe out forcefully while thrusting your arm forward at shoulder level.

6.Repeat in reverse, swinging the right arm backward, up and then forward and down.

7.Repeat both directions with your left arm.

Start with 5 times.

                                  Exercise B

1. With both hands clenched into fists, let both your arms swing a full upward circle, and exhale with a hissing sound.

2. Reverse direction.

3. Start with 5 times.

4. This set of exercises tones up the nerves. The arms and hands become more shapely. The entire length of the arm becomes stronger.

15 .Mani Band shakti vikasak

.      Mani-bandha Shakti Vikasaka

            developing the wrists

1 .Feet close together.                                                                                   2.Stand upright.                                                                                                      3. Stretch your arms out in front of you at shoulder level, parallel to the ground.

4.. Loosely clench your fists, holding your thumbs.

                        Exercise A

1. Let your wrists move the fists up and down with force.

2. While bringing your fist up and down, try to touch the forearm.

3. The arms should be kept as stiff as possible.

4. Start with 5 times.

                                     Exercise B

Raise your arms sideways to shoulder level and bend your elbows (so they face sideways out).

Move your wrists up and down (as in A).

Try to get your fists to touch your forearms.

Start with 5 times.

16. Kara tala shakti vikasak

                  Kara-tala Shakti Vikasaka

                       developing the palms

1. Feet close together. Stand upright.

2. Stretch your arms out in front of you at shoulder level, parallel to the ground.

3. Spread your fingers out as far as possible.

                      Exercise A

4. From the wrists let your hands move up and down vigorously.

5. While bringing your palms up and down try to touch your arm with your   fingers.

                        Exercise B

With the same posture, raise your arms sideways to shoulder level and bend at the elbows.

Spread your fingers and flick your hands up and down as though trying to touch your arm.

.              17     Kara-prashtha Shakti Vikasaka

                       developing the back of the hand

Feet close together. Stand upright.

Stretch your arms out in front of you at shoulder level, parallel to the ground.

Palms are open and fingers close together.

                                     Exercise A

Flick your wrists up and down with force by moving your fists. Keep your arms as stiff as possible.

.                

                       18   Anguli-mula Shakti Vikasaka

                               developing the finger joints

1. Feet together. Stand straight, your body relaxed.

2. Stretch your arms forward, parallel to the ground at shoulder level.

3. The hands beyond the wrists should be relaxed and drooping.

                                  Exercise A

Stiffen the entire arm out in front of you, leave the hand relaxed and floppy.

Start by holding for 2 minutes, aiming for 5.

..                    19     Anguli Shakti Vikasaka

                              strengthening the fingers

1 .Feet together. Stand upright.

2. Stretch your arms out in front of you at shoulder level, parallel to the ground.

3. Let your fingers form the shape of the hood of a cobra (spread slightly apart).

                                   Exercise A

4.Stiffen the entire length of yours arms; from shoulder-joints to fingertips.

5.You need to use sufficient force to make your arms tremble for this exercise to prove effective.

6.Start by doing this for 2 minutes, aiming for 5.

Refs. : NIMI Cosmetology book

          :YouTube videos

         : Google.com