Health, Physical Education and Creative Arts

The central nervous system is the main control center of the body that includes the brain and spinal cord.

The midbrain is located between cerebrum and pons varoli.

The pancreas gland secretes the insulin hormone.

The pituitary gland is known as the master gland of the human body.

There are 31 pairs of spinal nerves.

The brain coordinates the speech muscles.

Ovaries and uterus are two female reproductive organs.

Thyroxine hormone is produced by the thyroid gland.

The parathyroid gland produces the parathormone hormone.

The fallopian tube is about 8-12 cm long and 2.5 cm thick.

Testes and penis are two male reproductive organs.

The autonomic nervous system is the nervous system that controls the regular and automatic functions of the body.

The pineal gland produces a chemical called melatonin.

The outer part of the adrenal gland is the cortex, and the inner part is the medulla.

The pituitary gland is called the master gland because it controls and regulates all the functions of other glands in the body.

The nervous system is the complex network of nerves that carries messages to and from the brain and spinal cord. Any two functions are:
• It controls body movements.
• It helps us think and feel.

The brain is regarded as the center of the nervous system because:
• The brain controls and coordinates all activities in the body.
• It processes and sends messages to other body parts.

SN	Testes	Ovary
1	Testes are male reproductive organs.	Ovaries are female reproductive organs.
2	Testes produce sperm.	Ovaries produce ovum.

SN	PNS	ANS
1	It connects the body to the brain and spinal cord.	It controls involuntary actions like digestion.
2	It comprises of spinal and cranial nerves.	It comprises of sympathetic and parasympathetic actions.

The pancreas is called a mixed gland because it acts as both an endocrine gland (producing insulin and glucagon) and an exocrine gland (producing digestive juices).

SN	Thyroid	Parathyroid
1	It produces thyroxine.	It produces parathormone.
2	It controls metabolism.	It controls calcium levels.

SN	Endocrine	Exocrine
1	They are ductless glands.	They are duct glands.
2	They secrete hormones.	They secrete enzymes.

The parts of the brain are the forebrain, midbrain, and hindbrain. Any one function of the midbrain is to help in controlling eye movements.

The system made of sex organs in males to produce sperms or male gametes is called the male reproductive system. This system consists of following organs: a. Testes b. Epididymis c. Vas deferens d. Seminal vesicle e. Ejaculatory duct f. Prostate gland g. Urethra h. Penis.
These organs are located on the outside of the body and within the pelvis. The male reproductive system includes several important parts. Testes produce sperm and the hormone testosterone. Epididymis helps sperm mature and moves them to the vas deferens, a tube that carries sperm to the ejaculatory duct. The seminal vesicle and prostate gland produce fluids that nourish and help sperm move. The urethra carries both urine and semen, while the penis helps in reproduction by releasing semen and urine. The scrotum controls the temperature of the testes.
Note: Please refer to your textbook to draw the diagram of the male reproductive system containing: Seminal vesicle, Ureter, Bladder, Prostate gland, Penis, Urethra, Vas Deferens, Scrotum, Testis.

The glandular system includes glands that produce hormones or enzymes to control body functions. Three endocrine glands are:
Pituitary gland: Located in the skull just below the mid brain. It is a pea-sized gland attached to the lower surface of the brain. It is also called the master gland. It secretes over 10 different hormones from different lobes.
Thyroid gland: Located in the neck region just below the larynx in front of the trachea. It secretes two hormones viz: Thyroxine and Calcitonin.
Pancreas: A leaf-shaped gland located posterior to the stomach in the abdominal region and attached to the duodenum. It is a mixed gland because it acts as both an endocrine gland (producing insulin and glucagon) and an exocrine gland (producing digestive juices).

The glandular system includes glands that produce hormones or enzymes to control body functions. Three endocrine glands are:
Pituitary gland: Located in the skull just below the mid brain. It is a pea-sized gland attached to the lower surface of the brain. It is also called master gland. It secretes over 10 different hormones from different lobes.
Thyroid gland: Located in the neck region just below the larynx in front of trachea. It secretes two hormones viz: Thyroxine and Calcitonin.
Pancreas: A leaf-shaped gland located posterior to the stomach in the abdominal region and attached to the duodenum. It is a mixed gland because it acts as both an endocrine gland and an exocrine gland.

A nerve cell, or neuron, is a cell that carries messages in the body. The central nervous system (CNS) consists of the brain and spinal cord. The brain controls how we think, learn, move, and feel, whereas the spinal cord carries messages back and forth between the brain and the nerves that run throughout the body. It is known as the centre because it combines information from the entire body and coordinates the activities across the whole organism.
Note: Please refer to your textbook to draw the parts of the CNS (Forebrain, Midbrain, Hindbrain, Spinal cord sections: Cervical, Thoracic, Lumbar, Sacral, Coccygeal).

Community health is a practice of individual and collective activities and efforts in the community to identify health problems and solve them.

Drug Abuse is one of the community health problems that I have seen.

Providing clean drinking water can solve water pollution problems.

Total sanitation refers to a range of health behaviours to stay healthy and hygienic life by creating safe environment.

A water-seal toilet is a type of toilet that uses water to block bad smells and flies.

Anxiety is a feeling of worry or fear about something that occurs as a reaction to stress.

Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest.

A conversion disorder is a mental health problem where a person has physical symptoms without any medical cause.

A person who consumes marijuana can be imprisoned for one month or with a fine up to Rs 2,000.

Narcotic Drugs (Control) Act, 2033 (1976) has listed the narcotic drugs.

Any two common problems of community health are: Drug Abuse and Environmental Pollution.

An ecosan toilet turns waste into fertilizer, but a water-seal toilet uses water to block smells.
An ecosan toilet does not need water, but a water-seal toilet requires water.

Generating awareness by conducting campaigns.
Encouraging local participation.

Keeping the house clean.
Disposal of garbage in the proper place.

Cleaning the roads and public areas regularly.
Building proper drainage systems.

Using toilets properly.
Avoiding littering and throwing garbage in open areas.

Spending time talking to friends and family.
Performing regular exercise.

Community health is a practice of individual and collective activities and efforts in the community to identify health problems and solve them.
Any Three health problems in the community are: Domestic Violence, Drugs Abuse, and Environmental pollution.
Domestic Violence: harms the physical and mental health of family members. It can cause stress, injuries, and emotional trauma, affecting overall well-being.
Drugs Abuse: damages the body and mind, leading to serious health problems. It can cause addiction, mental disorders, and harm to social and family life.
Environmental Pollution: affects human health by contaminating air, water, and food. It can lead to diseases like asthma, lung infections, and food poisoning.

Good health programs help people stay healthy and improve the well-being of the whole community. Maternal and child health programs take care of mothers and babies to prevent diseases and reduce death rates. Nutrition programs provide healthy food and education to prevent malnutrition and related diseases. Health insurance programs help people get medical care without worrying about high costs. These programs work together to create a healthier society.
For example, vaccination programs for mothers and children protect them from diseases like measles and polio. School meal programs give children nutritious food to help them grow properly. Health insurance, like Nepal's Swasthya Beema Yojana, allows families to afford hospital treatments.

Total sanitation refers to a range of health behaviours to stay healthy and hygienic life by creating safe environment. The major objective of total sanitation program is to promote hygiene, education and sanitary habits among students. Its aspects are:
• Appropriate use of latrines.
• Personal and environmental sanitation.
• Menstrual hygiene.
• Access to safe drinking water.
• Social inclusiveness.
• Nutrition and use of healthy food.
• Behavioural change and development.

Two reasons: Too much pressure from studies or work, Feeling lonely or left out.
Two creative ways to manage stress: Spend time drawing, singing, or playing games. Talk to a trusted friend or family member.

(a) School Health Screening Test: It is a health checkup done in schools to find out if students are healthy. Doctors check eyesight, teeth, and overall health.
(b) Depression: Depression is a condition where a person feels very sad, has no energy, and finds it hard to focus on daily activities.

(a) Conversion Disorder: It is a mental health problem where people feel physical symptoms like pain or paralysis without any medical cause.
(b) Water-seal Toilet: A water-seal toilet is a toilet that uses water to block bad smells and flies, keeping the area hygienic.

• Drugs like marijuana and heroin are illegal.
• Selling drugs is punishable by law.
• People caught with drugs can be fined or jailed.
• Awareness programs must be conducted to stop drug abuse.

• Conduct awareness programs to teach young people about the dangers of drugs.
• Parents and teachers should guide children to choose good friends.
• Provide counseling and support to people using drugs.
• Create strict laws to stop the selling of drugs.

Anemia.

Vitamin A deficiency.

We should eat fresh, clean, and healthy food like fruits, vegetables, grains, and proteins.

Malnutrition means not eating enough healthy food, which makes our body weak.

Undernutrition means not eating enough food or getting enough nutrients.

Stunting means a child does not grow properly because of poor nutrition.

Marasmus is a condition where a person becomes very thin because of not eating enough food.

Kwashiorkor is a disease caused by not eating enough protein, leading to swelling and weakness.

Anemia means having less blood or fewer red blood cells, making a person weak and tired.

Vitamin C deficiency.

Vitamin D deficiency.

Food security means having enough healthy and safe food for everyone at all times.

Check the expiration date of the product.

Stability of food means having enough food available at all times without shortage.

Eat a balanced diet with all nutrients. Provide nutrition awareness programs in the community.

Marasmus is caused by a lack of food, while kwashiorkor is caused by a lack of protein.
In marasmus, the body becomes very thin, but in kwashiorkor, there is swelling in the body.

Undernutrition means not getting enough food, while overnutrition means eating too much unhealthy food.
Undernutrition causes weakness, while overnutrition can cause obesity.

Eat food rich in Vitamin A, like carrots and spinach. Get regular eye checkups.

Eat food rich in iron, like green vegetables and meat. Take iron tablets if recommended by a doctor.

Eat food rich in Vitamin D, like fish and milk. Spend time in sunlight to get Vitamin D naturally.

• Weakness and tiredness.
• Weight loss or being too thin.
• Pale skin and nails.
• Stunted growth in children.

• Eat food like carrots, spinach, and eggs.
• Drink milk regularly.
• Get regular eye checkups.
• Wash hands and keep eyes clean to prevent infections.

• Check the expiration date.
• Look for proper packaging.
• Read the ingredients.
• Ensure the product is fresh and clean.

Food security means everyone has enough safe and healthy food all the time. Its elements are:
Availability: There should be enough food for everyone.
Access: Everyone should be able to buy or grow food.
Utilization: Food should be nutritious and safe to eat.
Stability: Food should always be available, even during disasters.

Obesity happens when people eat too much junk food, drink sugary drinks, and do not exercise. Sitting for long hours, using phones, or watching TV instead of playing outdoors also leads to obesity. Eating healthy food and exercising can prevent it.

• Eat a balanced diet with all nutrients.
• Provide clean drinking water.
• Give children proper healthcare and vaccinations.
• Conduct nutrition education programs in schools and communities.

A non-communicable disease is a disease that does not spread from one person to another.

120/80 mmHg.

Diabetes is a disease where the body cannot control sugar levels properly.

Heart disease.

It mostly affects children.

Cancer is a disease where cells in the body grow uncontrollably and damage other parts.

Altitude sickness is feeling sick at high altitudes because of less oxygen.

First aid is the immediate help given to an injured or sick person before medical help arrives.

Heat stroke is a serious condition caused by being in very hot weather for too long.

Human Immunodeficiency Virus.

Through unsafe sexual contact. By sharing needles or syringes.

Use protective measures like condoms during sexual contact. Avoid sharing needles or syringes.

Chest pain or discomfort. Shortness of breath.

Eat healthy food and avoid sugary items. Exercise regularly to keep your body active.

Keep the playground clean and free from harmful objects. Supervise children during playtime to avoid accidents.

Take them to a cool place and give them water to drink. Place a wet cloth on their forehead to cool them down.

Install fire extinguishers in homes and schools. Avoid playing with fire or leaving cooking unattended.

An STD (Sexually Transmitted Disease) is a disease spread through unsafe sexual contact.
Measures to prevent and control STD:
• Use protective measures like condoms.
• Get tested regularly for STDs.
• Avoid unsafe sexual practices.
• Raise awareness about STDs in schools and communities.

• Eat healthy food like fruits and vegetables.
• Avoid smoking and drinking alcohol.
• Exercise regularly to stay fit.
• Go for regular health checkups to detect problems early.

Heart diseases are caused by unhealthy habits like eating junk food, lack of exercise, and stress. Eating a balanced diet can keep cholesterol levels in control. Regular exercise helps maintain a healthy heart. Avoiding smoking and alcohol reduces the risk of heart diseases. Managing stress through meditation or hobbies also helps.

First aid methods:
• Check for safety: Ensure the injured person and area are safe.
• Stop bleeding: Use a clean cloth to press on the wound.
• Provide support: If there’s a fracture, support the injured area.
• Call for help: Inform a doctor or take the person to the hospital.

• Bring them to a lower altitude immediately.
• Give them plenty of water to drink.
• Let them rest and avoid physical activity.
• If symptoms persist, take them to a doctor.

• Keep the playground clean and free from sharp objects.
• Ensure playground equipment is safe and not broken.
• Supervise children during playtime.
• Teach students safety rules while playing.

• Install fire alarms and fire extinguishers at home.
• Practice fire drills with family members.
• Keep emergency numbers handy.
• In case of fire, cover your nose with a wet cloth and leave the building quickly.

Nightfall is the release of semen during sleep, which happens naturally to boys.

Abortion can be legally performed within 12 weeks of pregnancy.

A safe abortion is one done by a trained health professional in a clean and safe environment.

Condoms and Copper-T.

Vasectomy is a permanent method of family planning for men where the tubes carrying sperm are cut.

It should be dried in direct sunlight to kill germs.

Condoms.

Adolescents may wonder about physical changes in their body. They may be curious about relationships and reproduction.

Intended pregnancies happen when a couple plans to have a baby, while unintended pregnancies are unplanned. Intended pregnancies are usually welcomed, while unintended ones may lead to stress.

Copper-T is a small T-shaped device placed inside a woman’s uterus by a doctor to prevent pregnancy.
Note: Please refer to your textbook to draw the diagram for Copper-T.

Minilap is a simple surgical procedure where a woman’s fallopian tubes are tied to prevent pregnancy.

For women: Copper-T is inserted into the uterus to stop pregnancy.
For men: Condoms are worn to prevent pregnancy and sexually transmitted diseases.

Adolescents often feel curious about sexual health due to changes in their body. This curiosity can be managed by educating them through health classes and open conversations. For example, parents and teachers can explain puberty, safe relationships, and family planning, which helps them make informed decisions. Providing age-appropriate books and resources also helps in guiding them positively.

Abortion can be performed safely under these conditions:
• When the pregnancy is less than 12 weeks.
• If the mother’s health is at risk.
• If the baby is detected with severe abnormalities.
• If the pregnancy is a result of rape or incest.

(a) Condom: A condom is a thin covering worn by men during intercourse to prevent pregnancy and protect against diseases like AIDS.
(b) Copper-T: Copper-T is a small device inserted into a woman’s uterus to stop pregnancy for several years.
(c) Minilap: Minilap is a surgical method of family planning where a woman’s fallopian tubes are tied to permanently prevent pregnancy.

• They are cost-effective and reusable.
• They are free from harmful chemicals.
• They can be made in a size that fits comfortably.
• They are environment-friendly and reduce waste.

The menstrual cycle is a natural process in females where the body prepares for pregnancy. It has four stages:
• Menstrual Phase: The bleeding occurs as the uterine lining sheds.
• Follicular Phase: An egg starts to grow in the ovary, and the uterine lining thickens.
• Ovulation Phase: The mature egg is released from the ovary.
• Luteal Phase: If fertilization does not happen, the uterine lining breaks down for the next cycle.

Physical exercise refers to activities that improve the body’s fitness, strength, and flexibility.

Drill is a sequence of movements performed in a disciplined manner, often in response to commands.

The three stages of drill are: Attention, Stand at Ease, and Marching.

The command "Mark time, march!" is given.

The command "Fall out!" is given.

Commands include "Attention," "Stand at Ease," "March," "Mark Time, March," and "Fall Out."

Drill encourages participants to work together in a synchronized manner, fostering teamwork and mutual respect.

Exercise focuses on physical fitness, while drill emphasizes discipline and coordination. Exercise can be individual, but drill is often performed in groups.

Shoulder press and arm circles.

Abdominal exercises strengthen the core muscles and improve posture.

Plank for the abdomen and back extensions for the lower back.

Hand and arm exercises are suitable for sports like badminton and tennis as they enhance strength and flexibility.

"Disperse" means to leave the formation but remain nearby, while "Dismiss" means to leave the area entirely. "Disperse" is temporary, while "Dismiss" signifies the conclusion of an activity.

Drill and PT are important for instilling discipline, teamwork, and coordination. Physical training improves fitness and stamina, while drills enhance mental focus and group harmony. Both contribute to overall physical and mental well-being.

Neck exercises include:
• Neck Tilts: Move the head forward and backward.
• Neck Rotations: Rotate the head in a circular motion.
• Side Tilts: Tilt the head toward each shoulder.
• Neck Stretches: Hold the head in each direction to stretch the muscles.

Attention: The position where participants stand upright with feet together, arms at their sides, and focus forward.
Stand at Ease: A relaxed position where participants keep their feet shoulder-width apart and hands behind their back while awaiting further commands.

Athletics refers to physical sports involving running, jumping, and throwing.

Activities like mountaineering, paragliding, and bungee jumping are considered adventurous.

Ice climbing is a sport where participants climb ice formations like glaciers and frozen waterfalls.

Bungee jumping is an activity where a person jumps from a height while attached to a long elastic cord.

Baton passing refers to handing over the baton to the next runner in a relay race.

High jump involves jumping over a horizontal bar, while long jump involves leaping forward into a sandpit. High jump focuses on vertical height, while long jump focuses on horizontal distance.

Keep the shot close to the neck during the throw. Use the proper stance and release with a pushing motion.

Paragliding involves flying freely using a parachute-like glider, while parasailing involves being towed by a boat while attached to a parachute.

Check the safety equipment and ensure it is properly secured. Confirm the jump location and height meet safety standards.

The outgoing runner extends their hand backward while running, and the incoming runner places the baton firmly in their hand without stopping.

• Each runner must stay in their designated lane.
• The baton must be passed within the exchange zone.
• Dropped batons must be retrieved without interfering with other runners.
• All team members must complete their assigned distance.

• The athlete must take off from the takeoff board without stepping beyond it.
• The jump is measured from the nearest point of contact in the sandpit.
• No somersaults are allowed during the jump.
• The athlete must land within the designated sandpit area.

Mountaineering: Climbing mountains requires physical strength, skill, and mental endurance. It is a thrilling activity with beautiful views.
Rafting: Rafting involves navigating a river using an inflatable boat. It combines teamwork and the thrill of fast-flowing water.

Nepal’s diverse geography offers activities like trekking, mountaineering, and paragliding. The Himalayas attract global adventurers, while rivers are ideal for rafting and kayaking. Promoting these activities boosts tourism and the economy.

The length of the volleyball court is 18 meters, and the width is 9 meters.

There are 11 players in a football team.

Dribbling in football refers to controlling and moving the ball forward by repeatedly tapping it with the feet.

Five players play as a team in basketball.

There are 11 players in a cricket team.

The length of the cricket pitch is 22 meters.

There are 7 players in a team in Kabaddi.

The duration of a men’s Kabaddi game is 40 minutes, divided into two halves of 20 minutes each.

There are 12 players in a Kho Kho game, with 9 players actively participating at a time.

"Fake Kho" is used to confuse the opponents and gain a strategic advantage.

A cross lane is a line on the Kho Kho field that runs across the court and helps players transition between chasing and defending.

The underhand service is used when a player needs better control or accuracy while serving the ball.

Two basic skills in volleyball are serving and spiking.

Offensive skills are used to create scoring opportunities and maintain possession of the ball during the game.

Stay alert and maintain proper positioning to cover the goal. Use quick reflexes and anticipate the opponent’s moves.

A bounce pass is a basketball passing technique where the ball is thrown to a teammate by bouncing it once on the floor.

Dribbling allows players to move with the ball, create scoring opportunities, and avoid defenders.

A team wins in basketball by scoring more points than the opposing team by the end of the game. A team loses if they score fewer points.

Players can be out in cricket by being bowled, caught, run out, stumped, or leg before wicket (LBW).

Bowling is essential for taking wickets, restricting the opposition’s runs, and creating pressure on the batting team.

Cricket is exciting, has a global fanbase, and provides career opportunities through tournaments and leagues.

In Kabaddi, players catch the raider by grabbing their arms, legs, or torso firmly to prevent them from returning to their side.

The active chaser in Kho Kho tags the defenders using speed and strategy to get them out.

A Kho is given by touching a teammate with the palm while saying “Kho” loudly to pass the chasing responsibility.

• Each team must consist of six players on the court.
• A team can hit the ball a maximum of three times before sending it over the net.
• A player cannot hit the ball twice consecutively.
• The ball must land within the opponent’s court for a point.

Dribbling: Controlling the ball while moving forward.
Passing: Delivering the ball to teammates to maintain possession.
Shooting: Kicking the ball toward the goal to score.
Defending: Blocking opponents to prevent them from scoring.

Simple Rules: Football is easy to understand and play.
Global Appeal: Played in every country, with famous leagues like the FIFA World Cup.
Community Engagement: Promotes teamwork and unity among players and fans.
Cost-Effective: Requires minimal equipment, making it accessible to all.

Chasing Skills: Quick movements to tag opponents.
Dodging Skills: Evading chasers by changing direction.
Giving Kho: Passing responsibility strategically to a teammate.
Running Skills: Fast and controlled running to maintain advantage.

• Stay within the boundary to avoid being out.
• Use sharp turns to evade chasers.
• Maintain speed and stamina to stay active longer.
• Coordinate with teammates to maximize defense or attack.

Yoga is a physical, mental, and spiritual practice aimed at achieving balance and harmony in life.

The objective of performing Makarasana is to relax the body and mind, relieving stress and fatigue.

In Dhyana Marga, meditation is practiced to focus the mind and achieve spiritual awareness.

In Dharana Marga, concentration is developed by focusing the mind on a single object or thought.

Setu Bandhasana strengthens the back, neck, and hip muscles.

Halasana, or the plow pose, is a yoga posture where the legs are stretched over the head to touch the floor, improving flexibility and strength.

Pranayama is the practice of controlled breathing techniques to enhance physical and mental well being.

The word "yoga" is derived from the Sanskrit language.

Yoga improves physical health by increasing flexibility and strength. Yoga enhances mental health by reducing stress and improving focus.

Halasana improves spinal flexibility and posture. It aids in digestion and stimulates abdominal organs.

First, lie flat on your stomach with legs apart and hands resting under your head. Then, relax completely by breathing deeply and focusing on releasing tension in the body.

Subtle yoga is necessary to improve body awareness, promote inner peace, and maintain balance between mind and body.

Setu Bandhasana strengthens the back, neck, and chest muscles while reducing stress and anxiety.

Yoga is the foundation of a healthy life because it improves overall physical, mental, and spiritual well-being. Regular practice enhances flexibility, strength, and balance while reducing stress and anxiety. Yoga also helps in improving concentration, promoting relaxation, and fostering a positive outlook on life. Additionally, it aids in preventing lifestyle-related diseases, supporting a holistic approach to health and wellness.

Art is the expression of creativity and imagination through various mediums like painting, sculpture, and music.

The Venus of Willendorf is an example of a sculpture from the cave period.

Proportion is the relationship between the size of different parts of a composition to create harmony.

Composition refers to the arrangement of elements in an artwork to create a balanced and pleasing effect.

Drapery represents the depiction of folds in fabric or clothing in art.

In the Stone Age, art and artists were considered vital for rituals and storytelling, often serving spiritual or communal purposes.

Nepali art often incorporates religious themes and symbols. It showcases intricate detailing and craftsmanship, especially in wood and metalwork.

The basic rules of art include balance, proportion, contrast, rhythm, and harmony to create a visually appealing composition.

Balance ensures stability and equilibrium in the artwork, while proportion creates harmony between different elements.

Formal balance is symmetrical, where elements are evenly distributed. Informal balance is asymmetrical, where elements differ but still create harmony.

Nepali art has gained fame internationally due to its unique craftsmanship, religious significance, and cultural richness. The intricate wood carvings of temples, traditional Thangka paintings, and metal sculptures depicting deities showcase exceptional artistry. These forms of art reflect Nepal's spiritual heritage and attract global admiration, making it a hub for art enthusiasts and collectors.

Printing is the process of transferring designs, patterns, or text onto a surface using ink, dye, or other mediums.

Carving is the process of shaping a material like wood, stone, or clay by cutting, chiseling, or scraping.

Construction work involves creating structures or objects by assembling materials such as wood, metal, or clay.

Collage is an art form that involves assembling different materials like paper, fabric, or photographs to create a unified artwork.

Wire sculptures and wire baskets.

To carve shapes, first, select a suitable material like wood or clay. Use tools like knives or chisels to carefully remove excess material and shape the object.

Carving enhances creativity and develops fine motor skills. It can produce decorative and functional objects like sculptures and utensils.

Waste materials like plastic bottles, paper, and fabric can be reused to create items such as plant pots, decorative pieces, or handmade bags by cutting, shaping, and assembling them innovatively.

Collage enhances creativity by allowing individuals to combine diverse materials and textures. It also teaches resourcefulness by reusing available materials.

Printing can be done using items like leaves, potatoes, or wooden blocks. For example, cut a potato into a desired shape, apply paint or dye to the carved surface, and press it onto paper or fabric to create prints. This method is cost-effective and encourages creativity.

Start with soft clay and form a basic shape of the idol by molding it with hands. Use tools to refine details like facial features or ornaments. Let it dry in the air or bake it to harden. Finally, paint or decorate the idol as desired.

Collage fosters creativity and cultural expression by using recycled or symbolic materials. Construction work improves infrastructure, creating homes, schools, and public spaces. Both art forms promote innovation and sustainability, encouraging the use of local resources.

Music enhances focus and inner peace, aiding meditation and spiritual growth.

Music helps build connections by bringing people together in social and cultural events.

Saptak is the sequence of seven musical notes in Indian classical music.

That is a system of classifying Raags based on the arrangement of notes in Indian classical music.

A scale is a series of notes arranged in ascending or descending order of pitch.

A minor scale includes seven notes.

Antara is the higher section or stanza of a song in Indian classical music.

Rupak Taal.

Ten Thats are in vogue in modern times.

Similarity: Both are forms of rhythmic patterns in Indian classical music. Difference: Khyal is associated with vocal compositions, while Samhala Taal is a percussion rhythm.

Similarity: Both are used in traditional music performances. Difference: Khyal focuses on classical singing, while Selo Taal is commonly used in folk music.

Music reduces stress and anxiety. It improves mood and enhances cognitive function.

The major scale has a happy and bright sound, while the minor scale has a sad and melancholic tone. The interval pattern differs, especially between the third and sixth notes.

Nepali folk song "Resham Firiri" reflects the beauty of Nepal’s culture and landscapes, symbolizing joy and tradition through its lively melody.

The Sarangi is a traditional Nepali string instrument played with a bow, often used in folk music to evoke emotional depth.

Music is vital as it enriches emotional expression, provides relaxation, and fosters cultural identity. It brings people together, enhances creativity, and supports mental well-being by reducing stress and improving focus.

Singing, playing, and dancing involve physical activity, improving health and stamina. They stimulate mental relaxation by reducing stress and improving concentration. Spiritually, these activities help connect individuals to their inner selves and promote emotional expression, leading to happiness and fulfillment.

A scale is a sequence of musical notes arranged in a specific order. Major Scale: Has a happy sound, e.g., C Major (C, D, E, F, G, A, B). Minor Scale: Has a melancholic tone, e.g., A Minor (A, B, C, D, E, F, G).

Raag is a melodic framework in Indian classical music, designed to evoke specific emotions. Characteristics: Specific set of notes, ascending and descending patterns, a unique mood, and rules for performance.

Folk songs reflect traditions and culture, while modern songs incorporate contemporary styles and themes. (Lyrics can be added based on preferences.)

Rupak Taal has seven beats, and Jhap Taal has ten beats, both used in classical and semi-classical compositions. Examples include "Mohe Panghat Pe" (Rupak Taal) and "Padharo Mhare Des" (Jhap Taal).

Similarities: All are rhythmic structures in music. Differences: Khyal focuses on vocal improvisation, Samhala is rhythmic, and Selo Taal is associated with folk music.

Dance is a form of artistic expression involving rhythmic movement of the body, often accompanied by music.

Folk dance is a traditional dance form that reflects the cultural practices and heritage of a specific community or region.

Classical dance refers to a formalized dance style that follows specific techniques, gestures, and rhythms rooted in tradition, often with a historical or cultural significance.

The "Dhime" dance is a popular folk dance in Nepali society, especially in the Newar community.

Posture refers to the way one holds their body, especially in relation to dance or acting, to express grace, balance, and control.

Traditional dance refers to dance forms that have been passed down through generations, often with cultural or religious significance, and remain a key part of a community’s heritage.

Jhyaures Dance is more popular in the Terai region of Nepal.

Verbal acting involves conveying emotions, thoughts, or characters through speech and dialogue, typically in drama or theater.

Character acting is when an actor portrays a specific character, adopting their mannerisms, voice, and behaviors to bring the character to life.

Sorathi dance is a traditional Nepali folk dance performed during festivals and cultural events. It involves synchronized movements of hands and legs. In this dance, men and women wear different attire, with men typically wearing dhotis and women in sarees, and the choreography may vary in style for each gender, with women often focusing on more graceful movements and men on more vigorous steps.

Classical dance follows traditional techniques and is often performed to classical music, while modern dance is more experimental and may be performed to contemporary music. Classical dance emphasizes precision and control, whereas modern dance allows for more freedom and emotional expression.

Folk dance is a dance form that reflects the traditions and culture of a particular region or community, such as the Gorkha Dance from Nepal. Traditional dance involves movements that have been passed down through generations, like the Kathak or Bharatanatyam in Indian classical dance.

Sorathi dance is a traditional folk dance of the Tharu community in Nepal, performed during special occasions and festivals. It is characterized by rhythmic footwork and body movements, with participants forming circles and performing synchronized steps.

Stage acting: Performed live on stage in front of an audience, where the actor portrays a character using speech, movement, and expression. Film acting: Acting done for film, where the performance is recorded and edited for the audience to watch, involving close-ups and cinematic techniques.

Dance improves physical fitness by enhancing cardiovascular health, flexibility, and strength. It boosts mental well-being by reducing stress and anxiety and increasing endorphin levels.

Dance is an expressive art form that combines movement with rhythm and music. It is a physical activity that engages the entire body and provides numerous benefits to human health. Dance enhances physical strength, coordination, and flexibility, and it also aids in weight management. Moreover, dance positively affects mental health by reducing stress, boosting mood, and improving cognitive function. It can serve as both a fun activity and a therapeutic tool for individuals of all ages.

Classical and traditional dances serve as a vital link between generations, preserving the cultural identity and history of a community. These dances pass down stories, myths, and rituals that define a culture. For instance, classical dances like Bharatanatyam and Kathak are not only forms of artistic expression but also embody the history, religious practices, and philosophy of the region they originate from. Traditional dances, like the Dhime or Sorahti, help communities maintain their unique cultural practices, fostering a sense of belonging and pride.

Acting is the art of representing a character or story through speech, actions, and expressions. It plays a crucial role in storytelling, be it in theater, film, or television. Acting allows individuals to experience and understand different perspectives, encouraging empathy and cultural exchange. It has an important role in entertainment, education, and social change, as it provides a platform to raise awareness about societal issues. On a personal level, acting helps develop confidence, creativity, and emotional intelligence, benefiting both performers and audiences.

The pituitary gland is called the master gland because it controls the functions of many other endocrine glands by releasing various hormones.

Reflex action is an automatic and quick response to a stimulus without conscious thought.

The water seal toilet is mostly used nowadays because it prevents bad odor and insects from entering.

Scurvy is caused by the deficiency of vitamin C.

AIDS stands for Acquired Immune Deficiency Syndrome.

Domestic pads are advantageous because they are reusable, cost-effective, and environmentally friendly.

Drill helps develop discipline and coordination among team members.

The area of a volleyball court is 18 meters long and 9 meters wide.

Nepali art is characterized by its religious and cultural themes.

Music is an art form that uses sound and rhythm to express emotions and ideas.

A condom is a thin sheath worn on the penis during sexual intercourse to prevent pregnancy and protect against sexually transmitted diseases. It is a barrier method of contraception. It is made by latex or plastic.

Exocrine glands	Endocrine glands
i. They have duct or tube to pour their secretion.	i. They do not have duct to pour their secretion.
ii. They secrete enzymes.	ii. They secrete hormones.
iii. They are present near the site of action.	iii. They are present away from the site action.

Balanced diet can be prepared from locally available foods by following ways:
• By including a variety of foods such as grains, vegetables, fruits, and proteins available locally.
• By combining different food groups to meet nutritional needs.

Any two practical measures to be safe from smoking, alcoholism and abuse during adolescence are:
• Avoid peer pressure and say no to harmful substances.
• Engage in healthy activities like sports and hobbies.

Sn	High jump	Long jump
1	High jump is a vertical jump over a bar;	long jump is a horizontal jump for distance.
2	High jump requires clearing a bar without knocking it down	long jump measures the distance from takeoff to landing.

Any two aspects to be considered while trekking are:
• Carry sufficient water and food.
• Wear comfortable and suitable footwear.

Different games have unique rules and techniques for passing the ball, such as throwing in basketball and kicking in football, to suit the nature of the game. Similarly there are various ways to pass the baton in relay races and in volleyball. This all depends on the type of games we are playing.

The basic rules are to be followed for a good art because:
• To maintain harmony and balance in the artwork.
• To express the intended message clearly.

"Resham Firiri, Resham Firiri,
Udera Jaaunki danda ma bhanjyang,
Resham Firiri"

Acting portrays real-life social issues and emotions, helping people understand society better. It educates and raises awareness about social problems. So, acting can reflect social incidents.

Communicable disease are prevalent in our community. Some of the Major causes are:
• Poor sanitation
• Contaminated water
• lack of awareness
Following practical Measures can overcome it:
• Promote cleanliness and hygiene
• Provide safe drinking water
• Conduct health education programs.

• Keep the school environment clean.
• Use safe and well-maintained playground equipment.
• Follow safety rules during games and activities.
• Avoid running in corridors and staircases.

• Helps reduce unwanted pregnancies.
• Improves maternal and child health.
• Controls population growth.
• Promotes responsible parenthood.

• Keep breath control.
• Be aware of opponents’ positions.
• Use quick and agile movements.
• Avoid getting caught by defenders.

• Improves physical fitness and flexibility.
• Enhances mental health and reduces stress.
• Promotes social interaction and teamwork.
• Helps in cultural expression and creativity.

The adrenal gland is located above the kidneys.

Drug abuse means using drugs in a harmful or illegal way.

Deficiency of vitamin C causes scurvy.

Normal blood pressure is about 120/80 mmHg.

Intended pregnancy is planned; unintended pregnancy is unplanned or unwanted.

Providing health education to raise awareness.

Drill is a set of physical exercises performed in a group to develop discipline and coordination.

There are 11 players in a football team.

Drapery drawing is the art of drawing clothes and fabric folds realistically.

Music helps reduce stress and improves mood.

Any two functions of the hormones produced by adrenal glands are:
• Regulate stress response by producing adrenaline.
• Control metabolism and blood pressure.

Any two importance of ecosan toilet are:
• Saves water by separating urine and feces.
• Helps recycle nutrients safely for agriculture.

• Bleeding gums.
• Weakness and joint pain.

Flush the eye gently with clean water. Avoid rubbing and seek medical help if needed.

Drill requires members to work together, follow commands, and move in unison, which builds teamwork and cooperation.

• Use proper safety equipment.
• Follow instructions carefully.

• It is played between two teams of 11 players each.
• It Involves batting, bowling, and fielding.

The Malla period saw the development of unique Nepali art forms, including temples and sculptures. So it is an important age.

• Modeling the clay by hand.
• Using tools to carve details.

Folk Song	Modern Song
Folk songs are traditional and passed orally	modern songs are composed and recorded.
Folk songs often reflect rural life	modern songs cover diverse themes.

A person with malnutrition may lack vitamins, minerals, and other essential substances that the body needs to function. Malnutrition causes weakness, poor growth, and increased risk of diseases, affecting overall health and development. It leads to various diseases in children. So it is a health problem.

• Eat a balanced diet.
• Exercise regularly.
• Avoid tobacco and alcohol.
• Manage stress effectively.

• Move the person to a lower altitude.
• Provide oxygen if available.
• Keep the person warm and rested.
• Seek medical help immediately.

• Develops discipline.
• Improves physical fitness.
• Enhances coordination.
• Builds team spirit.

The Lichchhavi period was marked by great achievements in art, culture, literature, and architecture, laying foundations for Nepali civilization. Few examples of the Lichchhavi sculptures are Vishnuvikrant, Pashupati, Jalasayan Vishnu, Varaha, vishworoopa, peacock window, Garuda, Mayadevi etc. These are famous and also cover some cultural and religious sites.

There are 31 pairs of spinal nerves in humans.

Examples of drugs include alcohol and tobacco.

Marasmus is a severe form of protein-energy deficiency that cause thin and weak body.

CPR stands for Cardiopulmonary Resuscitation.

Vasectomy is a permanent method of male sterilization to prevent sperm from entering semen.

Methods include artificial respiration, Cardiac Massage, and opening airway.

The distance between the two poles in high jump is 3.66 meters.

Dharana path is a path for concentration of mind.

Collage is an art form made by assembling different materials like paper, cloth, and photographs etc on a surface.

A traditional form of dance which is performed by following certain rules and discipline along with limited music and Mudra is called classical dance.

The human brain controls body functions, thoughts, memory, and emotions. It is protected inside the cranium.

Poor sanitation: Generally community lack proper cleanliness and drainage system and no dumping sites.
Lack of clean drinking water: The source of water is polluted due to human activities and use of chemical fertilizers.

• Get enough sunlight.
• Eat foods rich in calcium and vitamin D.

First aid provides immediate care to prevent worsening. It is given at the time of emergency when no medical persons are available. It is not a complete professional medical treatment.

Drill	PT
Drill focuses on discipline and coordination	PT focuses on physical fitness and health.
Command is necessary	Can be done individually

Cross step method: In this method, Kho is given by tapping a teammate who is sitting facing the opposite direction.
Proximal method: In this method, Kho is given using the same hand and the same knee, whether the player moves to the right or left.

Yoga improves physical and mental health, helps prevent diseases, and promotes overall well-being. It is the science and art of organizing life for healthy people.

Balance in art means focuses on organization of structural elements of art or design. It works along with unity, proportion, emphasis and rhythm in artwork. Balancing makes the art look beautiful so it is considered as an important rule of arts.

• Collecting materials.
• Arranging and pasting them on a surface.

They both use rhythmic patterns and beats to coordinate dance movements. The 8 beats of this both taal is divided into 2 divisions of 4 beats each.

Any four measures to solve the health problems seen in my community are:
• Promote sanitation and hygiene.
• Provide clean drinking water.
• Conduct health education programs.
• Improve access to health services.

Testes	Ovaries
Male reproductive organ	Female reproductive organ
Produce sperm	Produce eggs
Produce testosterone hormone	Produce estrogen and progesterone
Located outside the body	Located inside the body

Any four roles of the consumer to protect consumer's health are:
• Check expiry dates before buying products.
• Avoid adulterated or fake products.
• Buy from trusted sellers.
• Follow proper storage and usage instructions.

Volleyball	Football
Played with hands	Played with feet
Court size: 18m x 9m	Field size: about 100m x 64m
Team size: 6 players	Team size: 11 players
Scoring by rally points	Scoring by goals

• Music helps express emotions and relieve stress.
• It promotes cultural identity and social bonding.
• Music improves mental health and concentration.
• It is used in celebrations and rituals, enriching life.

Axon is the long fiber of a nerve cell that carries impulses away from the cell body.

Mental health is the state of well-being in which a person can deal with stresses and work productively.

Anemia is caused due to deficiency of hemoglobin in the blood.

FSH stands for Follicle Stimulating Hormone.

Diabetes is a disease where the body cannot regulate sugar level in blood.

One cause of malnutrition is lack of balanced diet.

Disperse is given for a short break.

The length of a football ground is about 100 meters.

Formal balance means both sides of a picture are symmetrical and evenly balanced.

Saptak stands for a series of seven notes Sa, Re, Ga, Ma, Pa, Dha and Ni.

• Poor dietary habits.
• Lack of knowledge about nutrition.

Pancreas is called a mixed gland because it produces digestive enzymes (exocrine function) and hormones like insulin (endocrine function).

Use clean and dry menstrual pads. Change pads regularly to prevent infection.

Narcotic Drugs (Control) Act. 2033 has listed the narcotic drugs and stated the penalty provisions for those people who commit the prohibited acts such as the use, sale, and distribution of drugs.

Bhramari	Vastrika
Bhramari involves humming sound during exhalation	Vastrika involves forceful inhalation and exhalation.
Bhramari calms the mind	Vastrika energizes the body.

• Follow the rules of the game.
• Maintain sportsmanship and respect others.

Games require players to work together, communicate, and support each other, which builds team spirit. Games help develop coordination and cooperation between/among friends.

Folk Dance	Classical Dance
It is related to local culture and tradition.	It is based on ancient scriptures and classical rules.
Performed during festivals and social occasions	Performed on stage with formal training.
Simple movements and steps.	Complex and well-defined movements.
Follow simple rules.	Follow complex rules and mudra.

Sarangi is a traditional Nepali musical instrument. It is played by holding it vertically and resting it on the lap. The strings are rubbed with a bow made of horsehair. The fingers press the strings from the side to produce different musical notes.

Sthayi	Antara
It is the first and main part of a song.	It is the second part of a song.
It is sung repeatedly.	It is sung once or twice between sthayi repetitions.

Any four glands are along with their functions are:
• Pituitary gland – Controls other glands of the body.
• Thyroid gland – Regulates metabolism and growth.
• Adrenal gland – Helps in stress management.
• Pancreas – Controls blood sugar level.

Any four causes of mental health problems are:
• Stress and anxiety
• Family problems
• Substance abuse (alcohol, drugs)
• Unemployment or financial problems

Any four measures to make home a safe living place are:
• Keep electrical wiring safe and well maintained.
• Use proper locks on doors and windows.
• Keep harmful chemicals away from children.
• Maintain cleanliness to prevent diseases

Nepal has high mountains, rivers, hills, and diverse geography which provide great opportunities for sports tourism. Activities like trekking, mountaineering, rafting, paragliding, bungee jumping, and rock climbing attract many foreign tourists. Famous peaks like Mt. Everest make Nepal a world-renowned destination for adventure sports.

Khyali taal is exercised by keeping a steady rhythm using hand movements. It is practiced by clapping both hands together on every beat in a continuous and uniform manner.
Keharwa taal is done by using claps and khali (wave). Clap on the 1st beat and Wave (khali) on the 5th beat. The remaining beats are counted by maintaining the hand movement rhythmically.

It serves as the passage during delivery, menstruation and sexual intercourse.

Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest.

Vitamin A deficiency.

A stands for Airway, B for Breathing, and C for Circulation.

Contraceptive devices used for a fixed period are called temporary devices. Examples Condoms, Copper T (IUD), Pills, and Depo-Provera injections.

The Adrenal gland is called emergency gland because it secretes adrenaline which prepares the body to face emergency situations (fight or flight).

Paragliding .

Pranayama is the practice of breath control in Yoga with the help of deep inhale and exhale.

Printmaking is an artistic process of creating imprints by transferring ink onto a surface like paper.

Character acting is the presentation of acting that imitates a person.

The major functions of uterus are as follows:
• To regulate menstrual cycle
• To receive the fertilized egg after fertilization

Community health is important because it prevents the spread of communicable diseases, ensures a clean environment, and promotes the overall well-being of the society.

• Using Medical Abortion pills should be taken under a doctor's supervision.
• Surgical abortion must only be performed by trained medical personnel in a sterile environment.

Factors such as unprotected sex, multiple sexual partners, lack of awareness among youth, and social stigma preventing treatment have led to increase in STI.

The combined form of activities associated with walking, running, jumping and throwing is called athletics

• Players must chant "Kabaddi" continuously (cant) without breaking breath.
• The anti-raiders become the raiders and vice-versa simultaneously.

Sukshma kriya involves loosening the joints and muscles through gentle rotations and movements, starting from the toes/ankles up to the neck and head, to warm up the body.

During the Rana regime, various artists received academic training and graduated in fine arts abroad. Juddha Kala Pathsala was established. They introduced realism, oil painting techniques, and portraits etc.

Wire construction involves bending, twisting, and joining wires using pliers to create 3D skeletal structures, figures, or abstract shapes.

Music has been used in all rituals from birth to death. It provides entertainment, relieves stress (psychological), preserves culture (social), enhances brain development (cognitive), and is used in therapies and rituals (spiritual). So, it is has multidimensional importance.

Any four preventive measures to be safe from cancer are:
• Avoid tobacco and alcohol.
• Maintain a healthy diet rich in fruits and vegetables.
• Exercise regularly and maintain healthy body weight.
• Protect skin from excessive sun exposure.

Marasmus	Kwashiorkor
Caused by deficiency of both protein and calories	Caused mainly by protein deficiency.
Child looks like an old man (wasted muscles)	Child has a typical face and pot belly.
No swelling of limbs	Swelling (edema) present in legs/hands.
Usually occurs in infants under 1 year	Usually occurs in children 1-5 years.

Any four suggestions for good mental health are:
• Engage in regular physical exercise and yoga.
• Share feelings with trusted friends or family.
• Get adequate sleep and a balanced diet.
• Practice stress management techniques like meditation.

Cricket game is rapidly modified from 5 days test match to T20 match, which is fast and entertaining. Cricket's popularity has exploded in Nepal due to the success of the national team in international tournaments. Youths often play in open spaces, several cricket academies are growing, and viewership of leagues like NPL and CAN matches is very high among the youth. Recent qualification in T20 world cup by Nepal significantly increase craze.

Quick sketch is the practice of drawing the gestures and postures of figures. Here only the basic essence of a subject is drawn without any major details. It is drawn rapidly to mark the outline.
Examples: 1) Sketching a moving animal to capture its motion.
2) Drawing a person’s pose in 30 seconds to study body balance and proportion.

The group of external female reproductive system is known as Vulva.

The Eco-San toilet is a closed system that does not need water and is based on the principle of recovery and recycling of nutrients from excreta

Rickets.

Abortion is the termination of a pregnancy by removing or expelling an embryo or fetus before it can survive outside the uterus.

The respiratory problem that is caused by low oxygen levels in the air at high altitudes is called altitude sickness.

Do: Maintain hygiene and eat iron-rich food.
Don't: Use dirty cloths or stay in unhygienic situation.

The combined form of activities associated with walking, running, jumping and throwing is called athletics

The yoga posture in which the body is kept as the pose of a tilting plough in the final position is called halasana.

Balance in art.

Deuda in far western part of Nepal.

Any two functions of pancreas are:
• It controls amount of sugar in blood.
• It secretes various digestive enzymes.

Drug abuse is a great problem among youths because youth are often driven by peer pressure, curiosity, stress, or lack of guidance, leading them to experiment with drugs, resulting in addiction.

1) Food fortification (e.g., iodized salt).
2) Consuming a balanced diet rich in vitamins and minerals.

Accidents can happen at home, school, or on the road. First aid provides immediate care that can save lives, prevent conditions from worsening, and promote recovery before professional help arrives. Therefore, it is useful everywhere.

Attention is the position of readiness and alertness, while Stand at ease is the position of relaxation. One always moves to "Stand at ease" from "Attention" and returns to "Attention" before executing a new command. Hence they are related.

1) The jump must be made from behind the takeoff line.
2) The distance is measured from the takeoff line to the nearest landing mark.

Both are team sports played with a ball, involve offense and defense strategies, require physical stamina, and have a specific court/field with boundary lines.

"Resham Firiri, Resham Firiri,
Udera Jaau Ki Danda Ma Bhanjyang
Resham Firiri..."

After preparing the object, the design is sketched using carbon paper to make an outline on it. Unwanted material is cut slowly and gradually until the pattern is formed, then refined and smoothed with tools.

Character Acting is a strong art because the actor must completely suppress their own personality to display the physical, vocal, and emotional traits of a different character.

Any four major organs of male reproductive system are: testes, epididymis, vas deferens and penis. the functions of each of them are:
• Testes: Produce sperm and testosterone.
• Epididymis: Stores and matures sperm.
• Vas Deferens: Transports sperm from epididymis to urethra.
• Penis: Deposits sperm into the female reproductive tract.

Malnutrition in infants is common. Adequate breast feeding alone can prevent malnutrition in infants. Due to this, World Breast Feeding Day is observed every year
1) To raise awareness about the benefits of breastfeeding for infant health.
2) To protect mothers' health (reduces cancer risk).
3) To encourage exclusive breastfeeding for the first 6 months.
4) To educate working mothers on how to continue breastfeeding.

Unhealthy habits are linked to heart disease. Avoiding such habits can minimize CVD. Some controlling measures of heart disease are as follows:
1) Regular physical exercise.
2) Eating a heart-healthy diet (low fat, low salt).
3) Avoiding smoking and alcohol.
4) Managing stress and regular health checkups.

The body and mind can be kept healthy by performing yoga regularly. It is the science and art of organizing life for healthy people. Yoga combines physical postures (asanas), breathing (pranayama), and meditation. This approach strengthens the body, improves flexibility, boosts immunity, reduces stress, and creates mental peace, leading to overall health.

• Place fingers on the keys (Sa-Re-Ga-Ma...).
• Identify the major or minor scale to be used.
• Practice the scale (Sargam) first.
• Then play a simple song like the National Anthem. For example, in the national anthem of Nepal, “Sayaun Thunga Phulka Hami,” both Kamal (sharp) Ga and Komal (flat) notes are used.