Appendix - I TRAINING PROGRAMME Yogic Practices (Asanas ...shodhganga.inflibnet.ac.in/bitstream/10603/5369/14/... · 270 TRAINING PROGRAMME Yogic Practices (Asanas and Pranayama Week-3

269

Appendix - I TRAINING PROGRAMME

Yogic Practices (Asanas and Pranayama)

Duration: 14 Weeks. Weekly: 5 days. Time: 45 minutes.

Week-1 Week-2 Warming up

1. Shoulder rotation 2. Neck rotation 3. Hip rotation 4. Knee bending movements 5. Ankles loosening movements 6. Chest expansion

Asanas (2 repetition) 1. Tatasana 2. Utkattasan 3. Artha kadichakavasana 4. Uthanasana 5. Virkshana 6. Sasakasana 7. Suriya Namskar- 12 steps 2

rounds

Pranayama(9 rounds)

1. Suka purva pranayama 2. Chandra Pranayama 3. Suriya Pranayama

Warming up 1. Shoulder rotation 2. Neck rotation 3. Hip rotation 4. Knee bending movements 5. Ankles loosening movements 6. Chest expansion

Asanas(2 repetition)

1. Tatasana 2. Utkattasan 3. Artha kati chakarasana 4. Artha Chakarasan 5. Uthanasana 6. Virkshana 7. Trikonasana 8. Badhmasana 9. Yoga mudra 10. Vajrasana 11. Sasakasana 12. Suriya Namskar- 12 steps 2

rounds

Pranayama (9 rounds) 1. Cheetali (Cooling Pranayama) 2. Suka purva pranayama 3. Chandra Pranayama & Suriya

pranayama(Balancing)

270

TRAINING PROGRAMME Yogic Practices (Asanas and Pranayama




1. Tatasana 2. Utkattasan 3. Artha kati chakarasana 4. Artha Chakarasan 5. Uthanasana 6. Trikonasana 7. Parivurta Trikonasan 8. Prasavita pada Uthanasana 9. Virkshana 10. Badhmasana 11. Yoga mudra 12. Vajrasana 13. Sasakasana 14. Savasana 15. Suriya Namskar- 12 steps 2

rounds

Pranayama (9 rounds) 1. Cheetali (Coolong Pranayama) 2. Cheetkari 3. Suka purva pranayama 4. Chandra Pranayama & Suriya

pranayama(Balancing)


Asanas (2 repetition)

1. Savasana 2. Badhmasana 3. Uthita Badmasana 4. Yoga mudra 5. Janu Sirasasana 6. Raja kapotasana 7. Pachimuthasana 8. Bujangasana 9. Artha Salabasana 10. Vajrasana 11. Sasakasana 12. Suriya Namskar- 12 steps 2

rounds

Pranayama (9 rounds) 1. Suka purva pranayama 2. Chandra Pranayama 3. Suriya pranayama(Balancing) 4. Chandra bhedana 5. Suriya Bhedana 6. Brhamani Pranayama

271 TRAINING PROGRAMME

Yogic Practices (Asanas and Pranayama Week-5 Week-6


Asanas (2 repetition) 1. Suriya Namskar- 12 steps 2

rounds 2. Tatasana 3. Utkattasan 4. Artha kati chakarasana 5. Artha Chakarasan 6. Uthanasana 7. Trikonasana 8. Parivurta Trikonasan 9. Prasarita pada Uthanasana 10. Virkshasana 11. Badhmasana 12. Yoga mudra 13. Uthita Badmasana 14. Padakonasana 15. Ubhavista Konasana 16. Janu Sivasana 17. Raja kapotasana 18. Pachimuthasana 19. Bujangasana 20. Artha Salabasana 21. Vajrasana 22. Sasakasana 23. Savasana

Pranayama (9 rounds) 1. Brhamam



rounds 2. Vajrasana 3. Sasakasana 4. Badhmasana 5. Yoga mudra 6. Uthita Badmasana 7. Simasana 8. Uthana Padasana 9. Navasana 10. Sarvangasana 11. Machi asana 12. Bujangasana 13. Salabasana 14. Maga muthra 15. Pada Konasana 16. Tatasana 17. Trikonasana 18. Prasarita pada Uthanasana 19. Uthanasana 20. Savasana

Pranayama (9 rounds) 1. Suka purva pranayama 2. Chandra Pranayama 3. Suriya Pranayama 4. “Om” Chanding


Yogic Practices (Asanas and Pranayama Week-7 Week-8



1. Suriya Namskar- 12 steps 2 rounds

2. Utkattasan 3. Badhmasana 4. Yoga mudra 5. Uthita Badmasana 6. Simasana 7. Janu Sirasana 8. Pachimuthasana 9. Uthana Padasana 10. Navasana 11. Sarvangasana 12. Machi asana 13. Bujangasana 14. Salabasana 15. Vajrasana 16. Maga muthra 17. Bharath vajrasan 18. Artha Sirasasana 19. Tatasana 20. Trikonasana 21. Uthanasana 22. Savasana

Pranayama(9 rounds) 1. Brhamari 2. “Om” Chanding



rounds 2. Tatasana 3. Utkattasan 4. Artha kati chakarasana 5. Artha Chakarasan 6. Uthanasana 7. Trikonasana 8. Badhmasana 9. Yoga mudra 10. Uthita Badmasana 11. Simasana 12. Janu Sirasana 13. Pachimuthasana 14. Navasana 15. Sarvangasana 16. Halasana 17. Machi asana 18. Bujangasana 19. Salabasana 20. Vajrasana 21. Maga muthra 22. Majariasana 23. Paranamuktasana 24. Savasana

Pranayama 1. Kabhalapathi( 30 strokes) (3

times) 2. Basthrika (3 rounds) 3. Nadisudhi (9 rounds)


Yogic Practices (Asanas and Pranayama) Week-9 Week-10


Asanas(2 repetition) 1. Suriya Namskar- 12 steps 2

rounds 2. Tatasana 3. Utkattasan 4. Artha kati chakarasana 5. Artha Chakarasan 6. Uthanasana 7. Trikonasana 8. Badhmasana 9. Yoga mudra 10. Uthita Badmasana 11. Simasana 12. Janu Sirasana 13. Pachimuthasana 14. Navasana 15. Sarvangasana 16. Halasana 17. Machi asana 18. Bujangasana 19. Salabasana 20. Vajrasana 21. Maga muthra 22. Majariasana 23. Paranamuktasana 24. Savasana

Pranayama (9 rounds) 1. Kabhalapathi ( 60 strokes , 2

times) 2. Basthrika( 6 rounds) 3. Nadisudhi( 9 rounds )


Asanas(2 repetition) 1. Suriya Namskar- 12 steps 2

rounds 2. Utkattasan 3. Badhmasana 4. Uthita Badmasana 5. Yoga mudra 6. Shimasana 7. Janu Sirasana 8. Patchimuthanasana 9. Poorvavotanasana 10. Bujangasana 11. Salabasana 12. Dhanurasana 13. Vajrasana 14. Ustrasana 15. Maga muthra 16. Bharath vajarasana 17. Badakonasana 18. Arthasirasana 19. Tatasana 20. Uthanasana 21. Artha Chakarasan 22. Trikonasana 23. Pariruruta Trikonasan 24. Majariasana 25. Pavanamuktasana 26. Savasana

Pranayama(9 rounds) 4. Basthrika (3 rounds) 5. Nadisudhi (9 rounds)


Yogic Practices (Asanas and Pranayama) Week-11 Week-12

Warming up 1. Shoulder rotation. 2. Neck rotation. 3. Hip rotation. 4. Knee bending movements. 5. Ankles loosening movements. 6. Chest expansion.

Asanas (repetation) 1. Suriya Namskar- 12 steps 2

rounds 2. Tatasana.-2 3. Utkattasan.-2 4. Uthanasana.-5 5. Artha kati chakarasana.-2 6. Artha Chakarasan-3 7. Trikonasana-2 8. Virabhadarasana-I -1 9. Parivuruta Trikonasan-1 10. Prasaritha Pada uttanasana-1 11. Virkshasana -1 12. Badakonasana-1 13. Badhmasana -1 14. Yoga mudra -5 15. Pachimuthasana-5 16. Uthana Padasana -3 17. Navasana -3 18. Vibharithakurani -1 19. Sarvangasanas -2 20. Halasana -1 21. Matsyasana -3 22. Bujangasana -5 23. Salabasana -3 24. Dhanurasana -4 25. Vajrasana -1 26. Maga muthra -5 27. Arthasirasana -1 28. Savasana

Pranayama 1. Brhamari -9 rounds 2. Nadisudhi – 12 rounds

Warming up 1. Shoulder rotation. 2. Neck rotation. 3. Hip rotation. 4. Knee bending movements. 5. Ankles loosening movements. 6. Chest expansion.

Asanas 1. Suriya Namskar- 12 steps 2

rounds 2. Tatasana 3. Utkattasan 4. Badhmasana 5. Yoga mudra 6. Badakonasana 7. Patchimuthasana 8. Uthana Padasana 9. Navasana 10. Vibharithakurani-1 11. Sarvangasanas 12. Halasana 13. Matsyasana 14. Bujangasana 15. Salabasana 16. Dhanurasana 17. Vajrasana 18. Maga muthra 19. Chakarasan 20. Pavanamukthasana 21. Savasana 22. Trikonasana 23. Parivuruta Trikonasan 24. Pariruruta Pada utanasana 25. Uthanasana

Pranayama

1. Cheetali -6 rounds 2. Cheetkari. – 9 rounds 3. Nadisudhi.- 12 rounds.

275

TRAINING PROGRAMME Yogic Practices (Asanas and Pranayama)




rounds 2. Savasana 3. Vajrasana 4. Sasakasana 5. Badhmasana 6. Yoga mudra 7. Badakonasana 8. Pachimuthasana 9. Poorva Uthanasana 10. Navasana 11. Sarvangasanas 12. Halasana 13. Matsyasana 14. Bujangasana 15. Salabasana 16. Dhanurasana 17. Ustrasana 18. Maga muthra 19. Bharath vajarasana 20. Vakarasan 21. Chakarasan 22. Pavanamukthasana 23. Arthasirasana 24. Savasana

Pranayama 1. Cheetali -6 rounds 2. Cheetkari – 9 rounds 3. Nadisudhi 15 rounds



rounds 2. Savasana 3. Vajrasana 4. Sasakasana 5. Badhmasana 6. Yoga mudra 7. Shimasana 8. Janusirasana 9. Patchimuthasana 10. Poorva Uthanasana 11. Navasana 12. Sarvangasanas 13. Halasana 14. Matsyasana 15. Bujangasana 16. Salabasana 17. Dhanurasana 18. Maga muthra 19. Chakarasan 20. Pavanamukthasana rolling 21. Arthasirasana 22. Trikonasana 23. Uthanasana 24. Savasana

Pranayama 1. Cheetali 9 rounds 2. Nadisudhi 15 rounds 3. Basthrika – 1 repetition

276 Appendix - II

TRAINING PROGRAMME Aerobic Exercise (Low impact)

Duration: 14 Weeks. Weekly: 5 days. Time: 40 minutes.

Week-1 Week-2

Medium phase

1. Shift weight side move left and right.

2. Hand press to Knee (chest to thigh). 3. Step touch hands side. 4. two step side move. 5. Forward backward move with

crossing hands . 6. Step press side elbow. 7. Step Bicep

Medium phase

1. Shift weight side move left and right. 2. Hand press to Knee (chest to thigh). 3. Step touch hands side. 4. Two step side move. 5. Forward backward move with crossing

hands 6. Step press side elbow. 7. Step Bicep Medium fast phase

8. Squat press. 9. Sideward thigh lift hands side. 10. Sideward thigh lift hands forward. 11. Sideward thigh lift with click.


Aerobic Exercise (Low impact)

Week-3 Week-4 Medium phase


2. Hand press to Knee (chest to thigh).

3. Step touch hands side.

4. Two step side move.

5. Forward backward move with crossing hands.

6. Step press side elbow.

7. Step Bicep curl.

Medium fast phase

8. Squat press.

9. Sideward thigh lift hands side.

10. Sideward thigh lift hands forward.

11. Sideward thigh lift with click.

12. March forward and backward with elbow up & down.

13. March sideward with elbow lift.

14. Step down march.

15. Walk forward backward kick.

16. Cross moves crossing hands.

17. Sunshine movements.

18. Elbow knee lift.

Medium phase



3. Step touch hands side.

4. two step side move.

5. Forward backward move with crossing hands .

6. Step press side elbow.

7. Step Bicep curl.

Medium fast phase

8. Squat press.

9. Sideward thigh lift hands side.

10. Sideward thigh lift hands forward.

11. Sideward thigh lift with click.

12. March forward and backward with elbow up & down.

13. March sideward with elbow lift.

14. Step down march.

15. Walk forward backward kick.

16. Cross moves crossing hands.

17. Sunshine movements.

18. Elbow knee lift.


Aerobic Exercise (Low impact) Week-5 Week-6

Medium phase

1. Shift weight side move left and right. 2. Hand press to Knee (chest to thigh). 3. Step touch hands side. 4. two step side move. 5. Forward backward move with

crossing hands. 6. Step press side elbow. 7. Step Bicep curl.

Medium fast phase

8. Squat press. 9. Sideward thigh lift hands side. 10. Sideward thigh lift hands forward. 11. Sideward thigh lift with click. 12. March forward and backward with

elbow up & down. 13. March sideward with elbow lift. 14. Step down march. 15. Walk forward backward kick. 16. Cross moves crossing hands. 17. Sunshine movements. 18. Elbow knee lift. Faster phase

19. Chicken arms. 20. Reach up. 21. Stretch leg back arm out. 22. Great biceps. 23. Step touch side.

Medium phase



3. Step touch hands side. 4. Two step side move. 5. Forward backward move with

crossing hands. 6. Step press side elbow. 7. Step Bicep curl.

Medium fast phase


elbow up & down. 13. March sideward with elbow lift. 14. Step down march. 15. Walk forward backward kick. 16. Cross moves crossing hands. 17. Sunshine movements. 18. Elbow knee lift. Faster phase

19. Chicken arms. 20. Reach up. 21. Stretch leg back arm out. 22. Great biceps.

23. Step touch side.


Aerobic Exercise (Low impact) Week-7 Week-8

Medium fast phase

1. Squat press. 2. Sideward thigh lift hands side. 3. Sideward thigh lift hands

forward. 4. Sideward thigh lift with click. 5. March forward and backward

with elbow up & down. 6. March sideward with elbow lift. 7. Step down march. 8. Walk forward backward kick. 9. Cross moves crossing hands. 10. Sunshine movements. 11. Elbow knee lift.

Faster phase

12. Chicken arms. 13. Reach up. 14. Stretch leg back arm out. 15. Great biceps. 16. Step touch side. Walk front &

back elbow bent 17. chicken arm with forward kick. 18. Sunshine single and double. 19. Sidestep bicep curls. 20. Step and cross. 21. March. 22. Step step change.

Medium fast phase

1. Squat press. 2. Sideward thigh lift hands side. 3. Sideward thigh lift hands

forward. 4. Sideward thigh lift with click. 5. March forward and backward

with elbow up & down. 6. March sideward with elbow lift. 7. Step down march. 8. Walk forward backward kick. 9. Cross moves crossing hands. 10. Sunshine movements. 11. Elbow knee lift.

Faster phase

12. Chicken arms. 13. Reach up. 14. Stretch leg back arm out. 15. Great biceps. 16. Step touch side. Walk front &

back elbow bent 17. chicken arm with forward kick. 18. Sunshine single and double. 19. Sidestep bicep curls. 20. Step and cross. 21. March. 22. Step step change.

280

TRAINING PROGRAMME Week-9 Week-10

Faster phase

1. Chicken arms. 2. Reach up. 3. Stretch leg back arm out. 4. Step touch side. 5. Walk front & back elbow bent 6. chicken arm with forward kick. 7. Sunshine single and double. 8. Sidestep bicep curls. 9. March. 10. Press and move forward and

backward. 11. Knee up lift elbow split upward. 12. Step and reach. 13. Side move arm over the head pull. 14. Walk front and back elbow bent up. 15. Elbow knee forward and backward

tough. 16. Chicken turn. 17. Side move elbow up. 18. Side launch with arm stretch up 19. Side launch with arm stretch forward 20. Press up Kick Knee.Step Step

change. 21. step side forward upward move. 22. Side step kick. 23. Double step Kick. 24. Ankle arm touch. 25. Knee elbow touch.

Faster phase

1. Chicken arms. 2. Reach up. 3. Stretch leg back arm out. 4. Step touch side. 5. Walk front & back elbow bent 6. Chicken arm with forward kick. 7. Sunshine single and double. 8. Sidestep bicep curls. 9. March. 10. Press and move forward and backward. 11. Knee up lift elbow split upward. 12. Step and reach. 13. Side move arm over the head pull. 14. Walk front and back elbow bent up. 15. Elbow knee forward and backward 16. Chicken turn. 17. Side move elbow up. 18. Side launch with arm stretch up 19. Side launch with arm stretch forward 20. Press up Kick Knee.Step Step change. 21. step side forward upward move. 22. Side step kick. 23. Double step Kick. 24. Ankle arm touch. 25. Knee elbow touch.

281

TRAINING PROGRAMME Week-11 & 12

Medium phase


crossing hands 6. Step press side elbow. 7. Step Bicep curl.

Medium fast phase


elbow up & down. 13. March sideward with elbow lift. 14. Step down march. 15. Walk forward backward kick. 16. Cross moves crossing hands. 17. Sunshine movements. 18. Elbow knee lift. 19. Faster phase 20. Chicken arms. 21. Reach up. 22. Stretch leg back arm out. 23. Great biceps. 24. Steps touch side. 25. Walk front & back elbow bent

26. Chicken arm with forward kick. 27. Sunshine single and double. 28. Sidestep bicep curls. 29. Step and cross. 30. March. 31. Step step change. 32. Press and move forward and

backward. 33. Knee up lift elbow split upward. 34. Swinging hands. 35. Step and reach. 36. Chicken arms. 37. Side move arm over the head pull. 38. Walk front and back elbow bent up. 39. Elbow knee forward and backward

tough. 40. Chicken turn. 41. Side move elbow up. 42. March. 43. Side launch with arm stretch up 44. Side launch with arm stretch forward 45. Press up Kick Knee. 46. Step Step change. 47. step side forward upward move. 48. Moving march stretch. 49. Side step kick. 50. Double step Kick. 51. Ankle arm touch. ,Knee elbow touch.

54. Double curl knee touch march.


Week-13 & 14

Medium phase


crossing hands 57. Step press side elbow. 58. Step Bicep curl.

Medium fast phase


elbow up & down. 64. March sideward with elbow lift. 65. Step down march. 66. Walk forward backward kick. 67. Cross moves crossing hands. 68. Sunshine movements. 69. Elbow knee lift. 70. Faster phase 71. Chicken arms. 72. Reach up. 73. Stretch leg back arm out. 74. Great biceps.

75. Steps touch side.

76. Walk front & back elbow bent

77. Chicken arm with forward kick. 78. Sunshine single and double. 79. Sidestep bicep curls. 80. Step and cross. 81. March. 82. Step step change. 83. Press and move forward and

backward. 84. Knee up lift elbow split upward. 85. Swinging hands. 86. Step and reach. 87. Chicken arms. 88. Side move arm over the head pull. 89. Walk front and back elbow bent up. 90. Elbow knee forward and backward

tough. 91. Chicken turn. 92. Side move elbow up. 93. March. 94. Side launch with arm stretch up 95. Side launch with arm stretch forward 96. Press up Kick Knee. 97. Step Step change. 98. step side forward upward move. 99. Moving march stretch. 100. Side step kick. 101. Double step Kick. 102. Ankle arm touch. 103. Knee elbow touch.

105. Double curl knee touch march.

283 Appendix –III

PRE AND POST TEST DATA OF CONTROL GROUP ANTHROPOMETRIC MEASUREMENTS

Width(Cm) Girth(Cm) Height (Cm) Weight

(Kg) Humerus Fumer Bicep Calf SN Name age

Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post

1 PRABU 21 176.0 176.0 55 55 4.20 4.20 8.40 8.40 24.5 24.5 32.0 32.0

2 BALAMURALI 18 179.0 179.0 60 61 4.00 4.00 9.00 9.00 22.5 22.5 30.0 30.0

3 ANADARAJ.C 21 170.5 170.5 54 55 4.60 4.60 9.20 9.20 23.5 23.5 30.5 30.5

4 AYAPPAN.A 19 166.0 166.0 44 44 4.50 4.50 8.50 8.50 23.5 23.5 29.5 29.5

5 PARASURAMAN.P 21 164.0 164.0 45 45 4.20 4.20 8.70 8.70 23.0 23.0 28.5 28.5

6 ELANGAIRAJ 20 172.0 172.0 55 54 5.20 5.20 8.60 8.60 28.0 28.0 32.0 32.0

7 SUNDERA V’MOURTHY.K 20 170.5 170.5 65 65 3.90 3.90 8.40 8.40 23.5 23.5 31.5 31.5

8 SASIKUMAR.S 20 165.0 165.0 45 46 4.45 4.45 7.00 7.00 23.5 23.5 26.5 26.5

9 MUGUNDHAN.V 18 164.0 164.0 51 52 4.56 4.56 8.20 8.20 25.5 25.5 28.5 28.5

10 RAMADOSS.P 24 169.0 169.0 62 62 5.00 5.00 8.50 8.50 25.5 25.5 30.5 30.5

11 SIVACHANDIRAN 20 165.5 165.0 54 55 4.20 4.20 8.90 8.90 24.5 24.5 29.5 29.5

12 SIVAMANI.S 18 172.0 172.0 50 50 5.00 5.00 7.50 7.50 22.0 22.0 28.5 28.5

13 SURIYA NARAYANAN 23 169.0 169.0 50 50 4.50 4.50 8.00 8.00 24.5 24.5 28.0 28.0

14 SELVAKUMAR 19 165.5 165.0 54 54 4.20 4.20 6.90 6.90 23.5 23.5 29.5 29.5

15 BALAMURUGAN 20 171.0 171.0 54 53 4.20 4.21 6.90 6.9 23.5 23.5 29.5 29.5

Appendix –IV

PRE AND POST TEST DATA OF CONTROL GROUP SKINFOLD MEASUREMENTS

SKINFOLD MEASUREMENTS (mm)

Triceps Subscapular Suprailliac Midaxillary Calf Thigh Abdominal Chest S.N Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post

1 2.45 2.45 2.75 2.75 2.1 2.1 1.25 1.25 10.05 10.05 9.1 9.1 4.1 4.1 10.05 10.05

2 3.50 3.5 5.25 5.25 2.75 2.75 2.75 2.75 12.00 12.OO 8.75 8.75 9.75 9.75 12.01 12.00

3 7.50 7.5 6.6 6.6 3.75 3.75 2.75 2.75 6.55 6.55 5.90 5.9 7.25 7.25 6.55 6.55

4 14.6 14.6 12.6 12.6 11.6 11.6 13.00 13.00 14.45 14.45 13.75 14.25 16.15 11.65 14.45 14.45

5 10.75 10.75 9.5 9.5 7.25 7.25 5.5 5.5 17.00 17 9.75 9.5 8.6 8.75 17 17

6 8.60 8.5 6.65 6 10.25 9.35 10.5 5.85 22.75 21.65 13.15 12.05 11.5 11.5 22.75 21.65

7 11.80 11.8 13.5 13.5 12.8 12.8 8.45 8.45 22.2 22.2 24.25 24.25 23.4 23.4 22.2 22.2

8 9.50 9.85 7.6 7.75 7.6 8.85 10.25 10.75 14.5 15.25 11.25 12 18.25 18.75 14.5 15.25

9 16.00 16.45 13.5 13.85 9.00 9.1 9.25 9.95 13.6 13.9 10.00 11.55 12.5 12.8 13.6 13.9

10 6.70 6.7 11.55 11.55 13.00 13 13.05 13.05 11.2 11.2 10.25 10.25 15.95 15.95 11.2 11.2

11 6.50 6.5 9.25 9.25 6.5 6.5 8 8 12.45 12.45 13.5 13.5 14.75 14.75 12.45 12.45

12 4.80 4.8 4.8 4.8 4.85 4.85 4.85 4.85 4.85 4.85 4.9 4.95 4.85 5.5 4.85 4.85

13 6.75 6.75 12 12.00 8.6 8.6 8.6 8.6 8.6 9.95 7.3 7.5 24.5 23.5 8.6 9.95

14 4.75 4.75 9.75 9.75 12.00 12 9.75 9.75 14.00 14.00 14.5 14.5 14.25 14.25 14.00 14.00

15 4.75 5.05 9.75 5.25 12 12.5 9.75 10.00 14.00 14.00 14.5 14.25 14.25 14.5 14.00 14.00

284 Appendix –V

PRE AND POST TEST DATA OF CONTROL GROUP HEALTH RELATED PHYSICAL FITNESS

Abdomen Test Flexibility measures(Cm) Pull ups Push ups

Plus psoas Minus psoas Sit & Reach Trunk extn

Up & Back arm

movement

12 minutes Run (Mts) S.N

Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post

1 8 7 26 26 6 6 7 7 51 51 63 50 53 53 2200 2100

2 6 6 14 14 16 15 10 9 49 40 48 40 22 20 2600 2600

3 10 9 20 20 25 25 25 25 40 40 58 55 46 46 2700 2500

4 5 5 25 25 20 20 10 11 31 31 43 43 38 38 2000 1800

5 6 5 23 22 35 33 11 12 38 38 38 38 32 30 1600 1600

6 5 5 28 27 18 15 3 5 43 42 43 42 44 45 1450 1450

7 2 2 1 1 18 12 18 18 45 41 65 65 76 72 2300 2300

8 8 7 30 30 11 10 13 11 41 39 45 44 75 60 1450 1450

9 6 5 26 26 35 30 7 8 36 36 43 43 40 40 1400 1400

10 13 13 24 24 31 28 18 15 37 35 40 40 36 30 2150 2000

11 7 7 8 8 26 26 21 21 33 33 31 31 35 35 2100 2100

12 15 15 23 23 23 23 10 10 30 30 41 41 42 42 1600 1600

13 8 8 30 30 19 19 10 10 33 33 40 40 51 51 2200 2200

14 6 5 11 11 27 25 4 4 30 30 52 51 57 57 2600 2200

15 4 4 11 12 27 25 4 4 30 28 52 50 57 57 2600 2600

Appendix –VI

PRE AND POST TEST DATA OF CONTROL GROUP BIOCHEMICAL VARIABLES

Hemoglobin Fasting blood sugar Total Cholesterol Triglycerides HDL LDL VLDL

S.N Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post

1 12.40 12.40 92 92 128 128 90 90 31 31 79 79 18 18

2 12.00 12.00 76 76 155 155 96 96 38 38 98 98 19 19

3 11.60 11.60 92 92 136 136 72 72 34 34 87 87 15 15

4 9.4 9.4 74 74 140 140 138 140 28 28 84.4 84.4 27.6 27.6

5 10.8 10.8 83 83 146 146 84 84 29 29 99.2 99.2 16.8 16.8

6 10.4 10.4 95 95 172 172 108 102 34.4 34.4 116 116 21.6 21.6

7 11.80 11.80 90 90 128 128 138 138 29 29 71 71 28 28

8 11 11 106 106 160 166 94 94 32 32 109 109 18.8 18.8

9 10.5 10.5 90 90 181 181 70 70 36.2 36.2 130.8 130.8 14 14

10 11.60 11.60 83 83 114 114 92 92 36 36 90 90 18 18

11 11.00 11.00 74 74 131 131 70 70 31 31 86 86 14 14

12 10.2 10.2 80 80 173 173 120 120 34.2 34.2 114.4 114.4 24 24

13 10.4 10.4 87 87 140 140 86 86 28 28 94.8 94.8 17.2 17.2

14 11.80 11.80 113 113 147 147 120 120 36 36 109 109 24 24

15 11.80 11.5 113 112 147 149 120 120 36 35 109 109 24 25.0

285

Appendix –VII

PRE AND POST TEST DATA OF YOGIC GROUP ANTHROPOMETRIC MEASUREMENTS

Width(Cm) Girth(Cm) Height (Cm) Weight (Kg) Humerus Fumer Bicep Calf S.N Name age

Pre Post Pre Pos

t Pre Post Pre Post Pre Post Pre Post

1 SIVAMOUTHRY. 20 163.0 163.0 50.0 49.0 5.5 4.00 9.0 6.4 23.0 23.0 28.0 27.0

2 SENTHILKUMARAN.B 22 169.0 169.0 58.0 56.0 5.0 3.9 8.0 1.0 27.0 24.5 30.0 28.0

3 PANDIAN.K 22 179.0 179.0 66.0 65.0 5.0 4.2 8.5 7.9 26.0 26.0 32.0 31.5

4 SATHISH.M 22 152.0 152.0 53.0 51.0 5.0 1.3 8.0 7.0 27.0 28.5 30.0 30.0

5 TAMILARASAN.T 20 172.0 172.0 60.0 57.0 4.5 4.1 8.2 7.0 23.0 24.0 31.5 30.0

6 MANIVANNAN.A 21 168.0 168.0 61.0 60.0 5.0 3.9 8.5 7.2 27.0 27.5 31.5 30.5

7 KRISHNAMOURTHY.M 21 169.0 169.0 61.0 61.0 5.0 5.1 8.5 7.9 26.0 23.5 33.0 32.5

8 BABU.V 20 168.0 168.0 51.0 50.0 4.0 4.0 8.0 6.9 22.0 21.5 29.5 29.0

9 MUTHAMIZH.M 20 162.0 162.0 58.0 56.0 5.0 4.2 8.2 6.8 27.0 27.5 30.5 30.5

10 SATHISH.S 20 175.0 175.0 60.0 59.0 4.2 4.1 8.2 7.6 23.0 23.5 31.0 29.5

11 BASKAR.G 20 177.0 177.0 59.0 59.0 4.9 4.6 9.2 7.9 26.0 26.5 32.0 31.5

12 DINESH KUMAR.S 21 163.0 163.0 56.0 56.0 5.0 1.1 8.0 7.6 25.5 25.5 30.0 31.0

13 HARIKRISHNAN 21 166.0 166.0 55.0 54.0 4.8 4.7 7.0 7.6 27.5 26.5 31.0 30.0

14 SAMPATH 22 175.0 175.0 68.0 66.0 5.2 5.0 9.2 8.9 27.0 26.0 34.0 33.0

15 SELLADURAI.M 20 160.0 160.0 51.0 49.0 4.2 4.1 7.0 6.8 25.0 24.5 30.0 28.5

Appendix –VIII

PRE AND POST TEST DATA OF YOGIC GROUP SKINFOLD MEASUREMENTS


Triceps Subscapular Suprailliac Midaxillary Calf Thigh Abdominal Chest

S.N Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post

1 6.00 7.00 7.25 6.95 8.00 7.00 8.75 4.75 11.25 12.00 10.50 10.50 5.50 8.10 11.25 12.00

2 6.50 5.95 11.75 7.00 9.00 3.40 11.00 6.25 19.00 7.75 12.50 6.25 14.95 9.75 19.00 7.75

3 6.85 3.40 9.75 6.75 4.75 9.25 4.50 3.25 4.50 6.00 4.50 4.95 4.50 11.75 4.50 6.00

4 19.00 11.75 12.75 17.45 23.00 14.60 16.00 15.00 25.50 17.40 18.40 16.65 29.75 33.50 25.50 17.40

5 9.50 5.25 13.75 11.00 8.25 5.50 8.10 7.25 24.00 11.60 15.25 9.25 15.50 10.10 24.00 11.60

6 13.50 7.50 17.00 14.00 9.75 8.65 6.30 5.25 17.50 12.15 14.25 9.95 12.75 9.50 17.50 12.15

7 13.50 8.00 8.60 9.10 8.00 4.45 5.25 4.45 5.25 5.45 18.50 10.50 15.95 9.60 5.25 5.45

8 10.50 3.75 14.00 7.75 11.00 5.75 11.00 4.90 11.00 11.75 12.70 9.25 16.00 8.50 11.00 11.75

9 8.75 6.00 11.00 9.60 12.25 8.25 11.50 11.50 11.50 10.50 19.25 10.00 20.25 16.25 11.50 10.50

10 8.60 5.60 11.50 8.25 11.00 4.75 6.50 4.75 6.50 10.25 14.15 13.25 13.75 8.75 6.50 10.25

11 9.00 7.95 9.25 6.75 8.00 6.75 4.00 4.00 4.00 5.00 17.50 11.75 6.00 13.95 4.00 5.00

12 4.65 9.50 8.15 12.75 6.50 10.50 9.85 9.25 9.85 9.50 3.65 10.45 9.65 15.25 9.85 9.50

13 8.25 6.80 8.70 6.20 4.00 3.80 4.50 3.80 4.50 4.40 8.05 7.45 5.75 5.75 4.50 4.40

14 19.00 14.50 13.25 10.00 9.65 8.40 14.00 9.90 14.00 8.95 24.30 15.25 19.00 15.25 14.00 8.95

15 10.25 9.60 14.95 13.10 10.50 9.60 11.65 9.00 17.50 13.00 12.70 8.50 11.00 8.00 17.50 13.00

286

Appendix –IX

PRE AND POST TEST DATA OF YOGIC GROUP HEALTH RELATED PHYSICAL FITNESS

Abdomen Test Flexibility measures(Cm) Pull ups Push ups

Plus psoas Minus psoas

Sit & Reach Trunk extn

Up & Back arm

movement

12 minutes Run (Mts) S.N

Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post 1 6 8 16 18 13 24 18 27 24 36 32 44 43 43 1400 2000 2 5 10 29 30 20 40 10 15 39 57 33 53 53 59 1200 2000 3 5 10 26 30 20 20 14 15 45 50 37 44 33 29 2000 2800

4 4 7 30 35 12 20 6 15 25 29 43 43 37 45 1400 2000

5 5 6 10 13 9 18 2 12 45 53 55 63 52 55 1600 2200

6 10 12 46 41 37 38 30 30 38 42 42 46 44 51 1800 2200 7 9 9 6 12 13 15 10 18 45 55 49 55 50 62 2000 2300

8 6 11 11 15 22 22 12 12 44 48 53 59 37 96 2800 2900

9 6 20 37 38 25 29 13 14 45 45 49 55 41 64 1500 2300 10 10 11 10 15 6 6 6 6 39 55 58 68 38 70 1200 2000 11 6 9 22 25 37 25 11 25 40 40 46 46 30 40 1550 1800

12 8 8 25 28 23 24 4 22 41 44 42 48 43 54 1800 2300

13 15 18 45 45 20 24 13 20 49 53 51 53 53 60 2600 2900 14 6 9 25 29 26 32 20 28 30 42 67 69 31 41 1200 1800 15 8 10 14 26 18 20 15 20 33 43 49 58 50 56 1900 2300

Appendix –X

PRE AND POST TEST DATA OF YOGIC GROUP BIOCHEMICAL VARIABLES

Haemoglobin Fasting blood sugar

Total Cholesterol Triglycerides HDL LDL VLDL S.

N Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post

1 9.2 12.0 105.0 101.0 174.0 172.0 80.0 78.0 34.8 38.0 123.2 118.0 16.0 16.0

2 9.8 11.2 82.0 89.0 170.0 136.0 112.0 96.0 34.0 34.0 113.0 82.0 22.4 20.0

3 11.0 12.2 98.0 86.0 157.0 145.0 114.0 93.0 31.4 35.0 102.8 91.0 22.8 19.0

4 9.4 12.0 90.0 92.0 157.0 138.0 98.0 110.0 31.4 32.0 106.0 84.0 19.6 22.0

5 9.8 11.0 8.4 87.0 150.0 130.0 70.0 90.0 30.0 31.0 106.0 81.0 14.0 18.0

6 9.0 11.8 87.0 82.0 146.0 178.0 80.0 102.0 29.2 41.0 100.8 117.0 16.0 20.0

7 9.0 11.5 78.0 80.0 138.0 153.0 74.0 88.0 27.6 37.0 95.6 98.0 14.8 18.0

8 12.0 10.2 72.0 70.0 165.0 142.0 68.0 104.0 33.0 33.0 118.4 88.0 13.6 21.0

9 12.4 12.4 97.0 95.0 158.0 146.0 74.0 108.0 31.6 35.0 111.6 89.0 14.8 22.0

10 12.2 13.0 104.0 74.0 142.0 162.0 90.0 120.0 28.4 38.0 95.6 100.0 18.0 24.0

11 10.4 11.8 80.0 82.0 184.0 110.0 130.0 124.0 36.8 28.0 121.2 58.0 26.0 24.0

12 11.0 13.0 107.0 78.0 154.0 120.0 88.0 83.0 30.8 32.0 105.6 71.0 17.6 17.0

13 9.4 11.9 74.0 70.0 140.0 136.0 138.0 103.0 28.0 39.0 84.4 78.0 27.6 24.0

14 10.8 12.2 74.0 74.0 174.0 162.0 154.0 120.0 34.8 39.0 108.4 98.0 30.8 26.0

15 9.5 11.5 101.0 94.0 174.0 160.0 90.0 84.0 34.8 39.0 120.0 104.0 24.0 17.0

287 Appendix –XI

PRE AND POST TEST DATA OF AEROBIC GROUP ANTHROPOMETRIC MEASUREMENTS

Width(Cm) Girth(Cm) Height (Cm) Weight

(Kg) Humerus Fumer Bicep Calf S.N Name Age

Pre Post Pre Post Pre Pos Pre Post Pre Post Pre Post

1 MATHISH MENON 19 177.0 177.0 57 55 4.20 3.70 8.00 8.02 23.5 21.5 31.0 28.0

2 DHARANIDHARAN 20 161.5 161.5 65 65 8.20 4.90 9.80 9.20 29.5 24.8 36.0 32.9

3 ILAVARASN 21 161.5 162.0 59 57 5.00 5.20 8.00 8.50 25.5 22.5 31.0 29.0

4 ANBARASAN 18 165.0 166.0 60 58 4.90 4.02 8.60 8.03 26.5 25.2 33.0 29.6

5 VELU 24 169.0 169.0 64 63 4.90 5.30 9.60 9.10 26.5 24.5 32.0 29.5

6 KUMAR.K 19 173.0 173.0 56 54 4.60 3.60 8.90 7.70 25.0 21.8 30.0 26.5

7 PANDIAN 27 171.0 171.5 65 63 5.00 5.00 9.00 8.05 28.5 27.5 31.0 28.9

8 MAKENDRAN 22 172.5 173.0 75 73 5.10 4.90 8.60 9.30 29.0 26.4 34.5 32.4

9 VENGADAKRISHNAN.K 19 172.5 173.0 60 58 4.80 4.60 8.60 8.20 24.6 22.5 34.3 30.0

10 THIRUSANDARAN 24 164.5 165.0 53 53 4.60 3.80 7.80 6.60 26.5 22.4 28.5 25.5

11 DEIVAKUMAR 23 170.0 170.0 53 52 4.20 3.90 6.50 7.00 25.0 21.5 30.5 26.0

12 DAVAMANI.P 22 160.5 160.5 54 55 4.50 4.30 7.90 8.00 24.5 20.0 31.5 29.5

13 MOHAN.V 23 165.0 166.0 65 64 5.00 4.20 8.60 9.00 27.5 24.9 32.5 30.9

14 CHANDRAEGARAN 18 168.0 168.0 58 57 4.20 4.20 9.00 7.80 24.5 22.0 32.0 30.5

15 RAJA.R 24 179.5 179.5 64 63 4.30 4.30 7.20 7.60 24.0 21.0 29.0 26.7

Appendix –XII

PRE AND POST TEST DATA OF AEROBIC GROUP SKINFOLD MEASUREMENTS


Triceps Subscapular Suprailliac Midaxillary Calf Thigh Abdominal Chest SN Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post

1 5.05 2.75 9.00 4.80 2.25 5.65 7.50 1.75 12.45 3.50 10.80 9.50 4.00 3.10 12.45 3.50

2 18.10 18.50 26.75 23.50 25.45 21.50 13.50 11.75 24.60 11.00 24.15 22.00 34.10 33.50 24.60 11.00

3 2.25 5.50 10.05 9.25 6.50 6.75 4.50 5.50 11.10 8.75 13.25 6.75 7.00 10.25 11.10 8.75

4 3.75 4.60 8.60 3.50 7.10 4.00 4.00 4.60 13.50 7.50 8.60 5.95 10.10 8.60 13.50 7.50

5 12.75 7.50 19.50 19.25 19.25 8.50 18.50 11.50 14.65 9.75 19.00 11.75 23.60 22.65 14.65 9.75

6 12.10 8.60 10.40 11.25 6.10 5.00 5.00 8.85 10.75 17.40 11.10 11.95 9.15 12.90 10.75 17.40

7 18.50 15.20 24.00 20.20 21.40 18.80 18.90 17.10 17.75 21.00 21.50 24.60 33.60 36.50 17.75 21.00

8 17.00 14.75 13.25 16.75 19.75 14.45 7.75 10.60 10.25 16.50 18.00 21.50 24.95 23.80 10.25 16.50

9 7.90 9.00 12.50 10.80 2.45 5.75 1.45 9.25 10.10 9.45 12.60 13.05 12.25 12.65 10.10 9.45

10 7.10 7.75 5.50 9.75 6.25 3.10 5.60 3.60 9.50 6.00 5.60 8.50 17.45 9.75 9.50 6.00

11 7.25 4.95 4.75 7.95 9.10 4.90 8.10 5.25 12.00 8.95 6.50 7.50 4.75 12.55 12.00 8.95

12 7.65 14.50 9.10 13.75 4.45 9.00 3.95 5.25 11.00 18.00 8.00 10.25 17.00 14.25 11.00 18.00

13 8.75 13.00 17.75 14.95 13.35 8.00 8.65 8.90 19.00 15.50 8.75 11.90 14.25 16.45 19.00 15.50

14 6.00 16.10 11.10 19.00 6.25 12.50 8.50 14.00 11.50 18.00 16.75 16.00 18.00 19.45 11.50 18.00

15 4.75 8.50 9.75 12.75 5.75 9.50 6.25 10.05 10.40 11.00 14.75 11.45 10.75 14.25 10.40 11.00

288 Appendix –XIII

PRE AND POST TEST DATA OF AEROBIC GROUP HEALTH RELATED PHYSICAL FITNESS

Abdomen Test Flexibility measures(Cm)

Pull ups Push ups Plus psoas

Minus psoas Sit & Reach Trunk

extn Up & Back

arm movement

12 minutes Run (Mts) S.

N

Pre

Post Pre

Post

Pre

Post Pre

Post Pre Post

Pre Post Pre Post Pre Post

1 3 6 15 17 16 35 25 37 43 44 54 63 54 46 2550 2800 2 4 7 8 18 10 15 13 17 42 46 47 53 44 52 1600 2000 3 6 6 29 30 32 29 25 16 3 39 43 45 42 43 2400 2700

4 11 12 26 31 38 34 27 34 45 47 30 39 45 56 2200 2600

5 4 5 22 30 15 31 15 35 38 44 44 47 17 58 2100 2700

6 12 15 21 38 40 41 21 51 44 41 55 58 41 71 2700 2900 7 9 11 22 30 10 30 18 18 38 40 25 41 31 54 2150 2300

8 4 5 25 25 12 23 8 29 50 51 44 67 66 63 2400 2300

9 6 9 9 18 6 18 17 20 43 37 56 61 52 60 2300 2700 10 12 12 36 44 30 38 25 53 55 53 42 59 48 71 2000 2600 11 8 9 30 23 15 35 8 26 45 38 61 62 57 68 2500 2800

12 8 9 20 17 25 19 20 31 41 48 46 58 42 48 2250 2600

13 9 10 35 25 17 26 23 41 42 52 52 55 49 60 2500 2800 14 6 4 10 18 15 23 11 30 35 40 58 61 58 51 2300 2600 15 10 10 16 23 14 27 8 20 51 58 50 58 42 58 2500 2800

Appendix –XIV

PRE AND POST TEST DATA OF AEROBIC GROUP BIOCHEMICAL VARIABLES

Haemoglobin Fasting blood sugar

Total Cholesterol Triglycerides HDL LDL VLDL

SN Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post Pre Post

1 12.0 11.6 76.0 80.0 136.0 120.0 83.0 82.0 32.0 29.0 87.0 75.0 17.0 16.0

2 11.6 12.6 80.0 102.0 127.0 130.0 98.0 87.0 30.0 34.0 77.0 78.0 20.0 18.0

3 10.8 11.4 87.0 102.0 158.0 164.0 88.0 106.0 37.0 39.0 103.0 104.0 18.0 21.0

4 12.0 11.4 81.0 78.0 142.0 140.0 92.0 105.0 33.0 32.0 91.0 87.0 18.0 21.0

5 12.4 13.0 81.0 96.0 166.0 150.0 76.0 90.0 38.0 38.0 113.0 93.0 15.0 19.0

6 12.0 11.8 102.0 98.0 142.0 136.0 98.0 79.0 34.0 30.0 88.0 90.0 20.0 16.0

7 11.0 10.6 83.0 91.0 133.0 162.0 96.0 82.0 36.0 39.0 78.0 106.0 19.0 17.0

8 11.2 12.2 79.0 83.0 127.0 141.0 86.0 83.0 32.0 35.0 78.0 89.0 17.0 17.0

9 12.0 12.2 104.0 94.0 131.0 142.0 74.0 92.0 29.0 33.0 87.0 91.0 45.0 18.0

10 11.8 12.5 91.0 76.0 149.0 140.0 74.0 102.0 35.0 32.0 99.0 88.0 15.0 20.0

11 12.0 11.5 90.0 80.0 134.0 128.0 87.0 87.0 31.0 29.0 38.0 83.0 18.0 16.0

12 12.2 11.4 83.0 1.6 164.0 158.0 98.0 95.0 38.0 38.0 1.6 101.0 20.0 19.0

13 12.6 12.0 91.0 88.0 152.0 145.0 122.0 106.0 34.0 32.0 93.0 91.0 25.0 22.0

14 11.5 11.0 92.0 87.0 138.0 120.0 90.0 80.0 34.0 29.0 86.0 75.0 18.0 16.0

15 13.0 12.8 88.0 92.0 122.0 138.0 82.0 96.0 29.0 35.0 77.0 84.0 16.0 19.0

289 Appendix –XV

CALCULATED VALUES OF SOMATOTYPE COMPONENTS OF PRE TEST CONTROL, YOGIC AND AEROBIC GROUP

CONTROL GROUP YOGIC GROUP AEROBIC GROUP S.N Endo

morph Meso morph

Ecto morph

Endo morph

Meso morph

Ecto morph

Endo morph

Meso morph

Ecto morph

1 0.5 0.5 5.5 2 2.5 3.5 1.5 0.5 5 2 1 1.5 4.5 3 1 3.5 6.5 7.5 1 3 1.5 1.5 4.5 2 0 3.5 1.5 0.5 1.5 4 4 1.5 6 6 3 1 2 3 2

5 3 2 5 3.5 1 3.5 5 2.5 2

6 2.5 2 4.5 4.5 2 3 3 1 4.5

7 4 1.5 2.5 3.5 1.5 3 6 1 3

8 2.5 0.5 5 4 0.5 4.5 5 2 1.5

9 4 1 3.5 3.5 2.5 2 2 1.5 3.5 10 3.5 1.5 2.5 3 0.5 4.5 1.5 1 3.5

11 2 1.5 3.5 2 1 4.5 2 0.5 4.5

12 1 1.5 6 2 2 3 2 2 2

13 3 1 5 2 1 3.5 4 2.5 1.5 14 2.5 1 3.5 4.5 2 3 2.5 2 3

15 3.5 0.5 4.5 4 1 3 2 0.5 4.5

Mean 2.6 1.3 4.4 3.3 1.4 3.3 3.2 1.9 2.9

Appendix –XVI CALCULATED VALUES OF SOMATOTYPE COMPONENTS OF POST TEST FOR

THE CONTROLGROUP, THE YOGICGROUP AND THE AEROBIC GROUP

CONTROL GROUP YOGIC GROUP AEROBIC GROUP S.N Endo

morph Meso morph

Ecto morph

Endo morph

Meso morph

Ecto morph

Endo morph

Meso morph

Ecto morph

1 0.5 0.5 5.5 2 1 4.5 0.5 0.5 6

2 1 1.5 4.5 3 0.5 4 6 3 1

3 1.5 1.5 4.5 3.5 0.5 4.5 2 1.5 2

4 4 1.5 6 5 3.5 1.5 1 1.5 3

5 2.5 2 5 2 0.5 4.5 3.5 1 2

6 2.5 2 5 3 1.5 3 2.5 0.5 5

7 4 1.5 2.5 4.5 1 3 2.5 0.5 5

8 3 0.5 5 3.5 0 5 4.5 2 2

9 4.5 1 4 2.5 2 2 2.5 0.5 4.5

10 3.5 1.5 2.5 1.5 0 4.5 2 0.5 3.5

11 2 1.5 3.5 2 0.5 4.5 2.5 0.5 5

12 1 0.5 6 3.5 1.5 3 4 2 2

13 3 0.5 5 4 1 3.5 3.5 2 2

14 2.5 1 3.5 3.5 1.5 3 5 1 3.5

15 2 0.5 5 4 1 3.5 3 0.5 4.5 Mean 2.5 1.2 1.5 3.2 1.1 3.6 2.9 1.2 3.4

290 SHEET IV

HEATH CARTER SOMATO RATING FORM

Documents

Appendix - I TRAINING PROGRAMME Yogic Practices (Asanas ...shodhganga.inflibnet.ac.in/bitstream/10603/5369/14/... · 270 TRAINING PROGRAMME Yogic Practices (Asanas and Pranayama Week-3