Brock
Brock
Brock
In 1993 the U.S. Department of Education funded some research which was named
Project Target, a study designed primarily to develop a health-related and criterion-
referenced physical fitness test protocol for youngsters with disabilities. The age
group the study was based around was between 10 and 17 years of age. In total 1,542
youngsters with and without disabilities were tested, and the analysis of these results
lead to the creation of the Brockport Physical Fitness Test. The name is derived from
the project being centered at the State University of New York, College at Brockport.
Target Group
The Brockport Physical Fitness Test is designed for and is suitable for use with both
able-bodied youngsters and those with disabilities such as:
o Mental retardation
o Cerebral palsy
o Blindness
o Congenital anomalies
o Amputations
Tests
The physical fitness test battery is able to be customized for nearly any student. The
total number of test items available is 27, with a mix of traditional fitness tests and
tests specifically modified for youngsters with disabilities (see list below). Although
there are many tests to choose from, the manual guides the assessor using a five-step
process to which tests are suitable, and most test batteries for individuals will involve
only four to six items.
o Trunk Lift — while lying face down, lift the upper body off the floor as high as you can
using the muscles of the back.
o Grip Strength — a measure of hand and arm strength, using the dominant hand to grip a
dynamometer with as much force as possible.
o Bench Press — perform as many bench presses as possible using a 35lb (15.9kg) barbell.
o Seated Push-up — extend the arms and raise the body out of a chair, and hold this position
for as long as possible.
o Dumbbell Press — lift a 15lb (6.8kg) dumbbell as many times as possible at a specific
cadence while sitting in a chair.
o Reverse Curl — a measure of hand, wrist, and arm strength. While sitting in a chair, the
subject must perform one repetition of bringing a 1lb (0.5kg) dumbbell from the thigh to the
flexed-arm position, holding it there for 2 seconds, then returning it to the thigh in a
controlled manner.
o Push/Walk (40m) — walk or push a wheelchair at a comfortable speed for 40m, with a 5m
start zone. It is not a race, participants are encouraged to travel at the speed they usually use
for mobility. To pass, they must cover the 40-meter distance in less than 60 seconds while
keeping the heart rate below 120 bpm (walkers) or 114 bpm (wheelchair users).
o Wheelchair Ramp Test — a test of upper-body strength and endurance, participants attempt
to push their wheelchairs up a standard wheelchair ramp. The ramp must be at least 8 feet
(2.4 meters) long, at a gradient of 8.3%.
o Curl-Up — complete up to 75 curl-ups at a rate of 1 every 3 seconds. The hands slide 4.5
inches along the ground for a complete repetition.
o Curl-Up (modified) — the curl-up test, though with the hands resting on the thighs rather
than by the side.
o Extended-Arm Hang — hanging from an overhead bar with straight arms for up to 40
seconds.
o Flexed-Arm Hang — timing how long someone can hang with the chin above the bar.
o Pull Up — grasp an overhead bar and pull up the body so the chin raises above the bar, then
return to arms fully extended position.
o Pull Up (modified) — with the body horizontal, grasp a bar set just out of reach, and pull up
towards the bar.
Body Composition
o Skinfold Measures — calipers are used to measure the thickness of the skin at the triceps,
subscapular, and calf measurement sites.
o Body Mass Index — calculated by taking a person's weight and dividing by their height
squared
o Bioelectrical Impedance Analysis — a measure the resistance of body tissues to the flow of
a small electrical signal, and from that the proportion of body fat is calculated
Aerobic Functioning
o PACER test (20m or 15m) — There is also a modified version for vision impaired children.
o Target Aerobic Movement Test — test the ability to sustain a moderate intensity of (any)
physical activity by maintaining a heart rate between 70 and 85 percent of maximal predicted
heart rate for 15 minutes.
Flexibility
o Back-Saver Sit & Reach — performed with one leg bent, designed to measure the flexibility
of the left and right legs separately.
o Shoulder Stretch — touch the fingertips together behind the back by reaching over the
shoulder and down the back with one arm and across the back with the other arm.
o Apley Scratch Test (modified) — attempt to reach overhead with one hand and touch the
top of the opposite shoulder blade.
o Thomas Test (modified) — requires the subject to sit at the very edge of a bench, then roll
back onto the bench while pulling both knees to the chest. Measures hip flexibility.
o Elbow extension
o Forearm pronation
o Forearm supination
o Knee extension
o Shoulder abduction
o Shoulder extension
o Wrist extension
Equipment Required
Only a few relatively inexpensive materials are required to administer the BPFT, such
as a stopwatch, ruler, grip dynamometer, 35lb. barbell, seated push-up blocks, 1lb.
weight, ramp, curl-up strip, pull-up bars, skinfold caliper, height-weight scale, sit and
reach apparatus, heart-rate monitor, 15lb. dumbbell, and calibrated tapes (provided
with the test kit). If these are not available, test item substitutions are often permitted.
See more about the Brockport Testing products.
1. Vajrasana
Procedure: it is a meditative
asana. Kneel down on the
ground with your knees,
ankles and toes touching the
ground. Your toes should be
stretched backwards. Now place
your palms of both your hands
on the knees. The
upper body should be straight.
At this time, the breathing
should be deep, even and slow.
Then expend your chest
and pull your abdominal portion
inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related
to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic
muscles.
6. It removes postural defects.
7. It prevents hernia and gives
relief from piles.
8. It is the best meditation
asana for people suffering
from sciatica and sacral
infections.
9. It is helpful in curing
dysentery, back pain and chest
diseases and also helpful for
concentration.
10. It gives relief from
constipation, acidity and
increases digestive process.
Contraindications:
1. A person suffering from
joint pain should not perform
Vajrasana.
2. The individuals who have
and spinal column problem
should not perform Vajrasana.
3. The individuals who have
some difficulty in movement
should practise Vajrasana with a
lot of care.
2. Trikonasana
Procedure: first of all stand with
your legs apart. Then raise the
arms sideways up to the
shoulder level. Bend the
trunk sideways and raise the
right hand upward. Touch the
ground with left hand behind
left foot. After some
time, do the same asana with
opposite arm in the same way.
Benefits:
1. It strengthens the legs,
knees, arms and chest.
2. It helps in improving
digestion and stimulates all the
abdominal organs.
3. It increases mental and
physical equilibrium.
4. It reduces stress, anxiety,
back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood
circulation.
8. It is also helpful in reducing
excess fat around the waistline.
Contraindications:
1. If you are suffering from
diarrhoea, low or high blood
pressure, back injury
or migraine, avoid the practice
of it.
2. The individual having
cervical spondylities should not
perform this asana.
1. Vajrasana
Procedure: it is a meditative
asana. Kneel down on the
ground with your knees,
ankles and toes touching the
ground. Your toes should be
stretched backwards. Now place
your palms of both your hands
on the knees. The
upper body should be straight.
At this time, the breathing
should be deep, even and slow.
Then expend your chest
and pull your abdominal portion
inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related
to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic
muscles.
6. It removes postural defects.
7. It prevents hernia and gives
relief from piles.
8. It is the best meditation
asana for people suffering
from sciatica and sacral
infections.
9. It is helpful in curing
dysentery, back pain and chest
diseases and also helpful for
concentration.
10. It gives relief from
constipation, acidity and
increases digestive process.
Contraindications:
1. A person suffering from
joint pain should not perform
Vajrasana.
2. The individuals who have
and spinal column problem
should not perform Vajrasana.
3. The individuals who have
some difficulty in movement
should practise Vajrasana with a
lot of care.
2. Trikonasana
Procedure: first of all stand with
your legs apart. Then raise the
arms sideways up to the
shoulder level. Bend the
trunk sideways and raise the
right hand upward. Touch the
ground with left hand behind
left foot. After some
time, do the same asana with
opposite arm in the same way.
Benefits:
1. It strengthens the legs,
knees, arms and chest.
2. It helps in improving
digestion and stimulates all the
abdominal organs.
3. It increases mental and
physical equilibrium.
4. It reduces stress, anxiety,
back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood
circulation.
8. It is also helpful in reducing
excess fat around the waistline.
Contraindications:
1. If you are suffering from
diarrhoea, low or high blood
pressure, back injury
or migraine, avoid the practice
of it.
2. The individual having
cervical spondylities should not
perform this asana.
1. Vajrasana
Procedure: it is a meditative
asana. Kneel down on the
ground with your knees,
ankles and toes touching the
ground. Your toes should be
stretched backwards. Now place
your palms of both your hands
on the knees. The
upper body should be straight.
At this time, the breathing
should be deep, even and slow.
Then expend your chest
and pull your abdominal portion
inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related
to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic
muscles.
6. It removes postural defects.
7. It prevents hernia and gives
relief from piles.
8. It is the best meditation
asana for people suffering
from sciatica and sacral
infections.
9. It is helpful in curing
dysentery, back pain and chest
diseases and also helpful for
concentration.
10. It gives relief from
constipation, acidity and
increases digestive process.
Contraindications:
1. A person suffering from
joint pain should not perform
Vajrasana.
2. The individuals who have
and spinal column problem
should not perform Vajrasana.
3. The individuals who have
some difficulty in movement
should practise Vajrasana with a
lot of care.
2. Trikonasana
Procedure: first of all stand with
your legs apart. Then raise the
arms sideways up to the
shoulder level. Bend the
trunk sideways and raise the
right hand upward. Touch the
ground with left hand behind
left foot. After some
time, do the same asana with
opposite arm in the same way.
Benefits:
1. It strengthens the legs,
knees, arms and chest.
2. It helps in improving
digestion and stimulates all the
abdominal organs.
3. It increases mental and
physical equilibrium.
4. It reduces stress, anxiety,
back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood
circulation.
8. It is also helpful in reducing
excess fat around the waistline.
Contraindications:
1. If you are suffering from
diarrhoea, low or high blood
pressure, back injury
or migraine, avoid the practice
of it.
2. The individual having
cervical spondylities should not
perform this asana.
1. Vajrasana
Procedure: it is a meditative
asana. Kneel down on the
ground with your knees,
ankles and toes touching the
ground. Your toes should be
stretched backwards. Now place
your palms of both your hands
on the knees. The
upper body should be straight.
At this time, the breathing
should be deep, even and slow.
Then expend your chest
and pull your abdominal portion
inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related
to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic
muscles.
6. It removes postural defects.
7. It prevents hernia and gives
relief from piles.
8. It is the best meditation
asana for people suffering
from sciatica and sacral
infections.
9. It is helpful in curing
dysentery, back pain and chest
diseases and also helpful for
concentration.
10. It gives relief from
constipation, acidity and
increases digestive process.
Contraindications:
1. A person suffering from
joint pain should not perform
Vajrasana.
2. The individuals who have
and spinal column problem
should not perform Vajrasana.
3. The individuals who have
some difficulty in movement
should practise Vajrasana with a
lot of care.
2. Trikonasana
Procedure: first of all stand with
your legs apart. Then raise the
arms sideways up to the
shoulder level. Bend the
trunk sideways and raise the
right hand upward. Touch the
ground with left hand behind
left foot. After some
time, do the same asana with
opposite arm in the same way.
Benefits:
1. It strengthens the legs,
knees, arms and chest.
2. It helps in improving
digestion and stimulates all the
abdominal organs.
3. It increases mental and
physical equilibrium.
4. It reduces stress, anxiety,
back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood
circulation.
8. It is also helpful in reducing
excess fat around the waistline.
Contraindications:
1. If you are suffering from
diarrhoea, low or high blood
pressure, back injury
or migraine, avoid the practice
of it.
2. The individual having
cervical spondylities should not
perform this asana.
1. Vajrasana
Procedure: it is a meditative
asana. Kneel down on the
ground with your knees,
ankles and toes touching the
ground. Your toes should be
stretched backwards. Now place
your palms of both your hands
on the knees. The
upper body should be straight.
At this time, the breathing
should be deep, even and slow.
Then expend your chest
and pull your abdominal portion
inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related
to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic
muscles.
6. It removes postural defects.
7. It prevents hernia and gives
relief from piles.
8. It is the best meditation
asana for people suffering
from sciatica and sacral
infections.
9. It is helpful in curing
dysentery, back pain and chest
diseases and also helpful for
concentration.
10. It gives relief from
constipation, acidity and
increases digestive process.
Contraindications:
1. A person suffering from
joint pain should not perform
Vajrasana.
2. The individuals who have
and spinal column problem
should not perform Vajrasana.
3. The individuals who have
some difficulty in movement
should practise Vajrasana with a
lot of care.
2. Trikonasana
Procedure: first of all stand with
your legs apart. Then raise the
arms sideways up to the
shoulder level. Bend the
trunk sideways and raise the
right hand upward. Touch the
ground with left hand behind
left foot. After some
time, do the same asana with
opposite arm in the same way.
Benefits:
1. It strengthens the legs,
knees, arms and chest.
2. It helps in improving
digestion and stimulates all the
abdominal organs.
3. It increases mental and
physical equilibrium.
4. It reduces stress, anxiety,
back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood
circulation.
8. It is also helpful in reducing
excess fat around the waistline.
Contraindications:
1. If you are suffering from
diarrhoea, low or high blood
pressure, back injury
or migraine, avoid the practice
of it.
2. The individual having
cervical spondylities should not
perform this asana.
1. Vajrasana
Procedure: it is a meditative
asana. Kneel down on the
ground with your knees,
ankles and toes touching the
ground. Your toes should be
stretched backwards. Now place
your palms of both your hands
on the knees. The
upper body should be straight.
At this time, the breathing
should be deep, even and slow.
Then expend your chest
and pull your abdominal portion
inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related
to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic
muscles.
6. It removes postural defects.
7. It prevents hernia and gives
relief from piles.
8. It is the best meditation
asana for people suffering
from sciatica and sacral
infections.
9. It is helpful in curing
dysentery, back pain and chest
diseases and also helpful for
concentration.
10. It gives relief from
constipation, acidity and
increases digestive process.
Contraindications:
1. A person suffering from
joint pain should not perform
Vajrasana.
2. The individuals who have
and spinal column problem
should not perform Vajrasana.
3. The individuals who have
some difficulty in movement
should practise Vajrasana with a
lot of care.
2. Trikonasana
Procedure: first of all stand with
your legs apart. Then raise the
arms sideways up to the
shoulder level. Bend the
trunk sideways and raise the
right hand upward. Touch the
ground with left hand behind
left foot. After some
time, do the same asana with
opposite arm in the same way.
Benefits:
1. It strengthens the legs,
knees, arms and chest.
2. It helps in improving
digestion and stimulates all the
abdominal organs.
3. It increases mental and
physical equilibrium.
4. It reduces stress, anxiety,
back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood
circulation.
8. It is also helpful in reducing
excess fat around the waistline.
Contraindications:
1. If you are suffering from
diarrhoea, low or high blood
pressure, back injury
or migraine, avoid the practice
of it.
2. The individual having
cervical spondylities should not
perform this asana.
1. Vajrasana
Procedure: it is a meditative
asana. Kneel down on the
ground with your knees,
ankles and toes touching the
ground. Your toes should be
stretched backwards. Now place
your palms of both your hands
on the knees. The
upper body should be straight.
At this time, the breathing
should be deep, even and slow.
Then expend your chest
and pull your abdominal portion
inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related
to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic
muscles.
6. It removes postural defects.
7. It prevents hernia and gives
relief from piles.
8. It is the best meditation
asana for people suffering
from sciatica and sacral
infections.
9. It is helpful in curing
dysentery, back pain and chest
diseases and also helpful for
concentration.
10. It gives relief from
constipation, acidity and
increases digestive process.
Contraindications:
1. A person suffering from
joint pain should not perform
Vajrasana.
2. The individuals who have
and spinal column problem
should not perform Vajrasana.
3. The individuals who have
some difficulty in movement
should practise Vajrasana with a
lot of care.
2. Trikonasana
Procedure: first of all stand with
your legs apart. Then raise the
arms sideways up to the
shoulder level. Bend the
trunk sideways and raise the
right hand upward. Touch the
ground with left hand behind
left foot. After some
time, do the same asana with
opposite arm in the same way.
Benefits:
1. It strengthens the legs,
knees, arms and chest.
2. It helps in improving
digestion and stimulates all the
abdominal organs.
3. It increases mental and
physical equilibrium.
4. It reduces stress, anxiety,
back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood
circulation.
8. It is also helpful in reducing
excess fat around the waistline.
Contraindications:
1. If you are suffering from
diarrhoea, low or high blood
pressure, back injury
or migraine, avoid the practice
of it.
2. The individual having
cervical spondylities should not
perform this asana.
1. Vajrasana
Procedure: it is a meditative
asana. Kneel down on the
ground with your knees,
ankles and toes touching the
ground. Your toes should be
stretched backwards. Now place
your palms of both your hands
on the knees. The
upper body should be straight.
At this time, the breathing
should be deep, even and slow.
Then expend your chest
and pull your abdominal portion
inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related
to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic
muscles.
6. It removes postural defects.
7. It prevents hernia and gives
relief from piles.
8. It is the best meditation
asana for people suffering
from sciatica and sacral
infections.
9. It is helpful in curing
dysentery, back pain and chest
diseases and also helpful for
concentration.
10. It gives relief from
constipation, acidity and
increases digestive process.
Contraindications:
1. A person suffering from
joint pain should not perform
Vajrasana.
2. The individuals who have
and spinal column problem
should not perform Vajrasana.
3. The individuals who have
some difficulty in movement
should practise Vajrasana with a
lot of care.
2. Trikonasana
Procedure: first of all stand with
your legs apart. Then raise the
arms sideways up to the
shoulder level. Bend the
trunk sideways and raise the
right hand upward. Touch the
ground with left hand behind
left foot. After some
time, do the same asana with
opposite arm in the same way.
Benefits:
1. It strengthens the legs,
knees, arms and chest.
2. It helps in improving
digestion and stimulates all the
abdominal organs.
3. It increases mental and
physical equilibrium.
4. It reduces stress, anxiety,
back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood
circulation.
8. It is also helpful in reducing
excess fat around the waistline.
Contraindications:
1. If you are suffering from
diarrhoea, low or high blood
pressure, back injury
or migraine, avoid the practice
of it.
2. The individual having
cervical spondylities should not
perform this asana.
1. Vajrasana
Procedure: it is a meditative
asana. Kneel down on the
ground with your knees,
ankles and toes touching the
ground. Your toes should be
stretched backwards. Now place
your palms of both your hands
on the knees. The
upper body should be straight.
At this time, the breathing
should be deep, even and slow.
Then expend your chest
and pull your abdominal portion
inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related
to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic
muscles.
6. It removes postural defects.
7. It prevents hernia and gives
relief from piles.
8. It is the best meditation
asana for people suffering
from sciatica and sacral
infections.
9. It is helpful in curing
dysentery, back pain and chest
diseases and also helpful for
concentration.
10. It gives relief from
constipation, acidity and
increases digestive process.
Contraindications:
1. A person suffering from
joint pain should not perform
Vajrasana.
2. The individuals who have
and spinal column problem
should not perform Vajrasana.
3. The individuals who have
some difficulty in movement
should practise Vajrasana with a
lot of care.
2. Trikonasana
Procedure: first of all stand with
your legs apart. Then raise the
arms sideways up to the
shoulder level. Bend the
trunk sideways and raise the
right hand upward. Touch the
ground with left hand behind
left foot. After some
time, do the same asana with
opposite arm in the same way.
Benefits:
1. It strengthens the legs,
knees, arms and chest.
2. It helps in improving
digestion and stimulates all the
abdominal organs.
3. It increases mental and
physical equilibrium.
4. It reduces stress, anxiety,
back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood
circulation.
8. It is also helpful in reducing
excess fat around the waistline.
Contraindications:
1. If you are suffering from
diarrhoea, low or high blood
pressure, back injury
or migraine, avoid the practice
of it.
2. The individual having
cervical spondylities should not
perform this asana.
1. Vajrasana
Procedure: it is a meditative
asana. Kneel down on the
ground with your knees,
ankles and toes touching the
ground. Your toes should be
stretched backwards. Now place
your palms of both your hands
on the knees. The
upper body should be straight.
At this time, the breathing
should be deep, even and slow.
Then expend your chest
and pull your abdominal portion
inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related
to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic
muscles.
6. It removes postural defects.
7. It prevents hernia and gives
relief from piles.
8. It is the best meditation
asana for people suffering
from sciatica and sacral
infections.
9. It is helpful in curing
dysentery, back pain and chest
diseases and also helpful for
concentration.
10. It gives relief from
constipation, acidity and
increases digestive process.
Contraindications:
1. A person suffering from
joint pain should not perform
Vajrasana.
2. The individuals who have
and spinal column problem
should not perform Vajrasana.
3. The individuals who have
some difficulty in movement
should practise Vajrasana with a
lot of care.
2. Trikonasana
Procedure: first of all stand with
your legs apart. Then raise the
arms sideways up to the
shoulder level. Bend the
trunk sideways and raise the
right hand upward. Touch the
ground with left hand behind
left foot. After some
time, do the same asana with
opposite arm in the same way.
Benefits:
1. It strengthens the legs,
knees, arms and chest.
2. It helps in improving
digestion and stimulates all the
abdominal organs.
3. It increases mental and
physical equilibrium.
4. It reduces stress, anxiety,
back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood
circulation.
8. It is also helpful in reducing
excess fat around the waistline.
Contraindications:
1. If you are suffering from
diarrhoea, low or high blood
pressure, back injury
or migraine, avoid the practice
of it.
2. The individual having
cervical spondylities should not
perform this asana.
1. Vajrasana
Procedure: it is a meditative
asana. Kneel down on the
ground with your knees,
ankles and toes touching the
ground. Your toes should be
stretched backwards. Now place
your palms of both your hands
on the knees. The
upper body should be straight.
At this time, the breathing
should be deep, even and slow.
Then expend your chest
and pull your abdominal portion
inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related
to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic
muscles.
6. It removes postural defects.
7. It prevents hernia and gives
relief from piles.
8. It is the best meditation
asana for people suffering
from sciatica and sacral
infections.
9. It is helpful in curing
dysentery, back pain and chest
diseases and also helpful for
concentration.
10. It gives relief from
constipation, acidity and
increases digestive process.
Contraindications:
1. A person suffering from
joint pain should not perform
Vajrasana.
2. The individuals who have
and spinal column problem
should not perform Vajrasana.
3. The individuals who have
some difficulty in movement
should practise Vajrasana with a
lot of care.
2. Trikonasana
Procedure: first of all stand with
your legs apart. Then raise the
arms sideways up to the
shoulder level. Bend the
trunk sideways and raise the
right hand upward. Touch the
ground with left hand behind
left foot. After some
time, do the same asana with
opposite arm in the same way.
Benefits:
1. It strengthens the legs,
knees, arms and chest.
2. It helps in improving
digestion and stimulates all the
abdominal organs.
3. It increases mental and
physical equilibrium.
4. It reduces stress, anxiety,
back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood
circulation.
8. It is also helpful in reducing
excess fat around the waistline.
Contraindications:
1. If you are suffering from
diarrhoea, low or high blood
pressure, back injury
or migraine, avoid the practice
of it.
2. The individual having
cervical spondylities should not
perform this asana.
1. Vajrasana
Procedure: it is a meditative
asana. Kneel down on the
ground with your knees,
ankles and toes touching the
ground. Your toes should be
stretched backwards. Now place
your palms of both your hands
on the knees. The
upper body should be straight.
At this time, the breathing
should be deep, even and slow.
Then expend your chest
and pull your abdominal portion
inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related
to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic
muscles.
6. It removes postural defects.
7. It prevents hernia and gives
relief from piles.
8. It is the best meditation
asana for people suffering
from sciatica and sacral
infections.
9. It is helpful in curing
dysentery, back pain and chest
diseases and also helpful for
concentration.
10. It gives relief from
constipation, acidity and
increases digestive process.
Contraindications:
1. A person suffering from
joint pain should not perform
Vajrasana.
2. The individuals who have
and spinal column problem
should not perform Vajrasana.
3. The individuals who have
some difficulty in movement
should practise Vajrasana with a
lot of care.
2. Trikonasana
Procedure: first of all stand with
your legs apart. Then raise the
arms sideways up to the
shoulder level. Bend the
trunk sideways and raise the
right hand upward. Touch the
ground with left hand behind
left foot. After some
time, do the same asana with
opposite arm in the same way.
Benefits:
1. It strengthens the legs,
knees, arms and chest.
2. It helps in improving
digestion and stimulates all the
abdominal organs.
3. It increases mental and
physical equilibrium.
4. It reduces stress, anxiety,
back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood
circulation.
8. It is also helpful in reducing
excess fat around the waistline.
Contraindications:
1. If you are suffering from
diarrhoea, low or high blood
pressure, back injury
or migraine, avoid the practice
of it.
2. The individual having
cervical spondylities should not
perform this asana.
1. Vajrasana
Procedure: it is a meditative
asana. Kneel down on the
ground with your knees,
ankles and toes touching the
ground. Your toes should be
stretched backwards. Now place
your palms of both your hands
on the knees. The
upper body should be straight.
At this time, the breathing
should be deep, even and slow.
Then expend your chest
and pull your abdominal portion
inwards.
Benefits:
1. It helps in reducing hip fat.
2. It enhances memory power.
3. It cures the problems related
to menstruation.
4. It cures mental stress.
5. It strengthens the pelvic
muscles.
6. It removes postural defects.
7. It prevents hernia and gives
relief from piles.
8. It is the best meditation
asana for people suffering
from sciatica and sacral
infections.
9. It is helpful in curing
dysentery, back pain and chest
diseases and also helpful for
concentration.
10. It gives relief from
constipation, acidity and
increases digestive process.
Contraindications:
1. A person suffering from
joint pain should not perform
Vajrasana.
2. The individuals who have
and spinal column problem
should not perform Vajrasana.
3. The individuals who have
some difficulty in movement
should practise Vajrasana with a
lot of care.
2. Trikonasana
Procedure: first of all stand with
your legs apart. Then raise the
arms sideways up to the
shoulder level. Bend the
trunk sideways and raise the
right hand upward. Touch the
ground with left hand behind
left foot. After some
time, do the same asana with
opposite arm in the same way.
Benefits:
1. It strengthens the legs,
knees, arms and chest.
2. It helps in improving
digestion and stimulates all the
abdominal organs.
3. It increases mental and
physical equilibrium.
4. It reduces stress, anxiety,
back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood
circulation.
8. It is also helpful in reducing
excess fat around the waistline.
Contraindications:
1. If you are suffering from
diarrhoea, low or high blood
pressure, back injury
or migraine, avoid the practice
of it.
2. The individual having
cervical spondylities should not
perform this asana.