Lesson 3: Stay healthy while using Computers



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:

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

[pic] Exercises for strengthening wrists, neck and spine.

[pic] 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.

Worksheets

1. Match the following

Swati: Put pictures of these asanas in a jumbled order in the second column

|Ekapada Pranamasana | |

|Hasta Utthanasana | |

|Natavarasana | |

|Eka Padasana | |

|Natarajasana | |

2. Crossword puzzle with activities which use fingers.

Swati: Please provide space for this.

3. Complete the sequence.

Swati: Add sequence for Eka Padasana, Natavarasana and Natarajasana

4. State whether the following statements are True or False.

Swati: Provide a box next to each statement to write true or false

• Home row helps you in reaching out to other rows easily.

• Typing on the keyboard with many fingers does not save time.

• To reduce the strain on your fingers and wrists type with a single finger.

• Balancing asanas help in developing concentration.

• To avoid strain on shoulders, wrist and back, work continuously on computers without taking a break.

5. Name five musical instruments which are played with fingers.

Swati: Provide five boxes or colour lines with each one numbered.

6. Match the finger actions to the communication

Kaumudi/Swati: Column one - pictures please

|A picture of Snapping fingers |Communicating to the partner before playing |

|A picture of Sign language |Dance mudra |

|A dance mudra here |To call a dog |

|A tennis double player showing fingers at his back to his partner before |Communicate with hearing impaired |

|serving. | |

Teachers’ corner

3. Start the class by playing a game which requires some physical activity. Let the students play for 15 mins or so and then ask the students how they feel. Some of the expected responses are: ‘we feel fresh’, ‘we want to play more’. Ask them to show some of the exercises/ asanas they know. Use this opportunity to revise the asanas taught in earlier levels. You can ask them to demonstrate exercises/asanas that help to relieve strain in neck, hands, wrist and eyes. To make it challenging, divide the class into two or three groups, ask one of them to name the asana and the other group demonstrates it. Allocate points to each group and reward students of that group (e.g. they get preference in the next computer lab session or get extra computer time).

4. You can ask students if any body knows any classical dance or how to play a musical instrument. Give them an opportunity to share their talent with their classmates. Question them on how the fingers, wrist, neck and spine are used in these forms of art. Draw their attention to how computer usage strains these body parts and exercises/asanas can help overcome it.

5. You can teach students names of different fingers and demonstrate how each is placed on the keyboard. Show them the home row and explain why it is called by that name. You can play a short game to strengthen their memory about names of different fingers. For example, mention the name and ask the students to raise the correct finger. Since students already know the Sanskrit names of these fingers (covered in Level 3), you can ask the names of fingers in both the languages.

6. Teach the students asanas covered in the chapter that provide an exercise to balance and develop concentration. You can tell them a story that highlights the importance of concentration in every activity they do. Use this opportunity to reach out to students who have an attention problem and teach them asanas such as Pranayam that can help them in relaxing and improving concentration.

7. Summarize the lesson and emphasize the importance of exercise and asanas to avoid strain due to computer use.

Activity

• TuxType: TuxTyping is an educational typing tutorial game. It give letters, alphabets as well as finger exercises to practice typing using the keyboard. Type the alphabets before they reach the ground and help Tux to eat as many fishes as you can. To play this game, follow the following steps:

Applications --->Games ----> TuxType

• Ktouch

KTouch is a touch typing tutor. It shows your keyboard and indicates which key to press next and the correct finger to use. The key colors indicate which finger needs to press which key. While you type you may make mistakes and hit the wrong key. In that case the line will change its color (to red) and you have to press Backspace to erase the wrong character (or characters) again. When you have successfully completed a line of text you need to press the Enter key to advance to the next line.

Follow these steps to start Ktouch:

Applications ---> Education ---> KTouch

• Pranayama: The steps to follow are:

• Sit comfortably.

• Close your eyes.

• Close the right nostril with the right thumb.

• Inhale slowly through the left nostril and fill your lungs with air.

• Close your left nostril with the ring and middle fingers of the right hand and open the right nostril.

• Exhale slowly and completely with the right nostril.

• Again inhale through the right nostril and fill your lungs.

• Close the right nostril by pressing it with the right thumb.

• Open the left nostril, breathe out slowly. (This process is one round of Anulom Vilom Pranayam.)

• Continue for 15 minutes. You may take a minutes rest after every five minutes of exercise.

The above is called the Anulom Vilom Pranayam. Find out what are the other kinds of pranayama and share it with your classmates.

Group Activity

Make hand shadow pictures

What do you need?

1. A screen of white cloth, about 1 metre square, fastened to the wall and pulled tight so there are no creases. A large sheet of white paper will also work.

2. A good torch for casting shadows.

Ask your partner to keep your torch on a level with your hands. Stand to one side of the screen so that your body does not get in the audience's way. Remember that all other lights should be out.

Making the Pictures

A Butterfly. Stretch both of your thumbs, keeping the four fingers of each bunched together. Cross your hands with your thumbs crooked in one another, and the butterfly will be ready to fit on to the screen.

[edit the picture and remove the citation and sign]

Swan: Both your arms must have the sleeves pushed up high. The right one needs to be bent up from your elbow. Stretch your third and fourth fingers horizontally, bend the first and second loosely on themselves and bring your thumb to rest naturally on their tips. Hold your left hand easily at the crook of your elbow as in the picture, and your swan is complete.

Explore:

1. Which fingers to use to type alphabets on rows above and below the home row?

2. How are different alphabets of English language shown using sign language?

[Kaumudi: add an illustration for this]

Further Reading:

1.

[Project Gutenberg's Hand Shadows To Be Thrown Upon The Wall, by Henry Bursill

This eBook is for the use of anyone anywhere at no cost.]

2.

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