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., : ones the spine., 2. Improves the blood cireulation of the back museles and 6 - ie “a4 aided: et ae, 3. Improves the funetions of abdominal region organs such as the liv ancreas, kidney een, 3. nd, , Intestines,, , 8. Trikonasana (Triangle Pose):, 1. Stand straight., 2. Spread the feet comfortably wide apart,, , ‘ ) ) in by 15 degrees., 8. Turn your right foot out 90 degrees and left foot in ’, and as you exhale, slowly bend to the right side, downward from the hips, keeping the, , 4. Inhale deeply, ft arm to come up and your right hand comes down towards the floor,, , waist straight, bring your le, 5. Try to keep both arms in straight line. gets,, 6. Rest your right hand on your shin, ankles, straight up your left arms towards the ceiling in line with, , the right hand, f, 7. Palm facing forward look towards left arms fingers. Maintain this asana for 30 seconds to 1 minute, with normal breathing,, Benefits :, 1, Improves the flexibility of the lumbar region, hips and thighs especially hamstring muscle group., 2. Improves the blood circulation in the back muscles and tone the spine., 3. It improves postures., , 4. Ardh-Matsyendrasana (Sitting Half Spinal Twist), , Procedure:, , 1, Sit with the legs stretched out straight in front of you,, , 2. Bend the right leg at the knees by drawing it along the ground., , 3. Take the left leg over the right knee., , 4. Place the right hand on the left knee and the left hand behind you., , 5. Twist the waist, shoulders, and neck in this sequence to the left and look over the left shoulder., 6. Keep the spine erect, , 7, Maintain for about a minute with normal breathing., , 8. Repeat the same on the other side. Breathing out, come back to the front and relax., , Benefits:, , 1, Improves the flexibility and strength of the back muscle in the body., , 2. Increases the blood circulation in the back muscles and tone the spine., , 3. Reduces the stress on back and thigh muscles., , Q.4. Write down the benefits and contraindications of Tadasana. (CBSE Text Book Question), , Ans. Tadasana (Mountain Pose), , Procedures:, , 1, Stand Straight with feet approximately 10-12 inches apart., , 2. Keep your hand on the front of your thighs., , 3. Inhale and bring your hands over your head and stretch your body completely (shoulder, arms, chest,, , and ankle), ;, , 4. Now Raise your heels and maintain balance, keep the body weight on your toes., , 5. Maintain this pose for 30 seconds - 60 seconds. i, , 6. Now exhale and come back to original position slowly., , Benefits:, , 1. Improves the flexibility of the back muscle in the body from head to toe,, , 2. Improves lung capacity and vital capacity, improves the blood circulation in the muscles in the bod, 3. It helps to maintain the posture of the body, It helps to improve the alignment of th . : ., Contraindication: This asana should be avoided by those who are suffering f e.spine. ;, pressure or heart problem, severe headache. MPEmnam, vary, high bloo, , Q.5. Explain procedure and benefits of Ardha-Matsyendrasana,, Ans. Ardha-Matsyendrasana (Sitting Half Spinal Twist), , Procedures:, 1. Sit with the legs stretched out straight in front of you,