Lesson 3: Avoid strain and stay fit with

exercises/Avoiding strain and building fitness/General practices of using the

keyboard and Fitness

AIM In this lesson you will learn:

General practices to avoid strain on your fingers while using the keyboard

Exercises for strengthening wrists, neck and spine.

Eye exercises

Kaumudi - A picture of Jyoti showing dance mudras.

Moz: What is this dance form called and from where did it originate?

Jyoti: This is called Bharatnatyam. It originated in ....

Moz: Your expressions are very good. Keep it up. Tejas, what are you playing?

Tejas: A song that I will be playing tomorrow for the morning prayer.

Moz: You are using all the fingers on your hand to play the piano.

Tejas: Yes. And we have to keep them in this position while we are playing the song. It becomes easy to reach out to all the keys.

Moz: Similarly you should use many fingers to type. Can you name a few activities in which fingers are used?

Tejas: Musical instruments like Guitar,Tabla, Sitar are played with fingers and we eat with our fingers.

Jyoti: Those who cannot see read braille with their fingers. Those who cannot talk and hear, use a sign language with their fingers to express themselves.

Moz: Good observations. Now, which finger do you use to point to an object?

Jyoti: Index finger called . Kaumudi – Illustration of Jyoti showing the index fingers

(left and right)

Moz: When you win a game then you make a “V” with two of your fingers. Which two fingers do you use?

Tejas: Index finger and the middle finger.

Kaumudi – Illustration of Tejas showing the “V” with fingers on both hands (left and right)

Moz: Correct. On which finger do people wear rings?

Tejas: Ring finger which is the finger between the little finger and the middle finger.

Kaumudi – Illustration of Tejas (or better his mother) showing the ring finger with a ring.

Moz: When you want to say all the best what do you do?

Jyoti: Put up the thumb and fold the other fingers.

Kaumudi – Illustration of Jyoti showing the index fingers (left and right) Tejas: We use thumb, index finger and middle finger to hold a pen or pencil to write.

Kaumudi – Illustration of fingers holding the pen.

Moz: Very good. Now let us see how you can use many fingers to type on a keyboard.

Where should you keep your hands so that you can reach any letter quickly?

Tejas: On the middle row.

Moz: Yes. It is called the home row.

[replace the keyboard with Kaumudi’s illustration and points to the home row; alphabet keys a,s, d,f,g and left hand in one colour and h,j,k,l, ; and right hand in another colour]

Jyoti: Why is this row called the home row?

Moz: This position helps you in reaching out to other rows easily. Hence this is called the home row. Typing on the keyboard with many fingers saves time and reduces the strain on your fingers and wrists.

Kaumudi – A picture with Jyoti's fingers on the home row.

Jyoti: Oh! It is easy to type J with right index finger and F with left index finger.

Kaumudi – The following four sentences can have Tejas and Jyoti faces instead of their names.

Tejas: Yes and D with left middle finger and K with right middle finger?

Jyoti: S with left ring finger and L for right ring finger.

Tejas: This is good. Look G and H can be easily reached with the index fingers.

Moz: Correct.

Jyoti: I have seen people using thumb for the space bar. Now I know why.

Moz: Good observation Jyoti. Left or right thumb can be used for the space bar. [Kaumudi, can you draw the above? Caption for the above “All the fingers should be open” ]

Concept:

1. Generally keep the fingers of the two hands open and near the home row.

2. Try to use many fingers while typing.

Moz: Now you may practice the home row typing. When you want to type long text later, you will find that the finger nearest to the key reaches automatically.

After practicing the home row, Tejas and Jyoti take a break to do some exercises.

Suggestion from all: Should I add dos and donts of activities here? Though I have to think of what to write please let me know.

Swati: Pictures from previous books here of Samakonasana, Skanda Chakra, Manibandha chakra, and greeva sanchalana.

Jyoti: Tejas let us show Moz, balancing asanas that we learned.

Moz: What are the benefits of these asanas?

Tejas: They strengthen leg, ankle, and foot muscles. These asanas also help in balancing the body and helps develop concentration. Eka Pada Pranamasana (one legged prayer pose):

 Stand upright with the feet together and the arms at the sides. Focus the gaze

on a fixed point in front of the body at eye level.

 Bend the right leg, grasp the ankle and place the solve of the foot on the inside of

the left thigh. The heel should be close to the perineum and the right knee should

point out to the side.  Hold the ankle until the body is balanced., then place the hands in the prayer

position in front on the chest for the final position.

 Release the pose completely and change sides.

 Breathe normally throughout the practice. Practice upto 3 rounds on each leg,

holding the final position for up to 2 minutes.

Natarajasana (Lord Shiva's dance) – dance form  Stand upright with the feet slightly apart.

 Bend and raise the left knee so the thigh is horizontal, the foot pointing away fro

the body and slightly to the right of the right leg. Bend the righ knee slightly.

 Place the left arm across the body in line with the left thigh, with the palm and

fingers facing down.



 Bend the right elbow so that the right palm faes forward and the forearm is

vertical.

 The right elbow should be just behind the left wrist.

 Fold the index finger of the right hand so that it touches the inside root of the

thumb. Straighten the other three fingers of the hand so that they are relaxed

and slightly apart. This is called gyana mudra.

 Look in the front. Breathe normally throughout the practice. Up to 3 times on

each side, holding each time for as long as possible.

Eka Padasana (one foot pose)  Relax the body in the standing position with the feet together.

 Raise the arms directly above the head and interlock the fingers with the palms

downward. Inhale while raising the arms.

 Bend forward slowly from the hips, keeping the trunk, head and arms in a straight

line.

 Simultaneously raise the left leg straight back, keeping it in line with the trunk.

 The body should pivot from the right hip joint.

 In the final position the left leg, trunk, head and arms are all in one straight,

horizontal line. The right leg is straight and vertical. Focus the gaze on the hands. Exhale while bending to assume the final position.

 Hold the final position for as long as possible then slowly return to the starting

position. Inhale while returning to the upright position. Exhale while lowering the

arm.

 Repeat the movement, raising the right leg back.

Natavarasana (Lord Krishna's pose)  Stand with the feet together and focus on a fixed point at eye level.

 Place the right foot to the outside of the left calf with the toes above the floor

and the sole of the foot almost vertical.

 Rest the side of the right calf againt the left shin.

 Raise both the hands to the right as if playing a flute, the right palm should face forward and the left palm backward. The index and little fingers of the hands are

straight and the middle fingers bent.

 Turn the head slightly to the left and focus the eyes at a point on the floor.

 Hold the final position for as long as is comfortable.

 Lower the arms to the sides and the raised foot to the floor.

 Repeat the stance on the other side.

 Breathe normally throughout the practice. Practice up to 3 rounds on each leg,

holding the final position for up to 2 minutes.

Moz: Very good. Now do some exercises for the eyes.

Tejas and Jyoti do the exercise by using the ball.

Swati: pictures of page 31 cmII bouncing ball and palming (29).

Tejas: We would like to explore more instructions in scratch and build some games.

Moz: Sure. Get ready with an interesting game and you can write a program in scratch tomorrow. Chin Chinaki.