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PHYSICAL EDUCATION-x}), , es Se a, , 4. Take the left arm over left shoulder and right arm behind the back., 5. Hook the fingers of both hands at the back., , 6. Keep body and spine straight., , 7. Sit in this position and keep breath in control., , 8. Come back to original position and change leg position., , 9. Repeat it five times., , Benefits:, , 1, It increases concentration and includes inner peace., , . It helps in reducing weight., , . It is very beneficial in prevention of diabetes., , . It makes body strong, flexible and attractive., , . It increases efficiency of kidneys. 6. It is helpful in arthritis., , . It helps in curing asthma., , . It relieves back pain, and general stiffness in shoulders and neck., , . Parvatasana: While doing this asana body looks like mountain, that’s why it is known as paravatasana, It is a very easy to perform this posture., , Procedure:, , 1. Sit down on mat on floor comfortably., , 2. Take both hands up on head palm facing sky and fingers interlocking., , 3. Holding breath, then exhaling slowly bring down hands and place them over knees., , 4. Repeat the act for 5-6 rounds., , Benefits:, , 1. It helps in increasing height., , 3. It is helpful to asthma, , 5. It strengthens shoulder and back muscles., , 7. It stimulates abdomen muscles, , 9. Legs and knees become strong ], , Precautions:, , 1. If there is hip or back surgery, then do not perform this asana., , 2. If there is surgery of shoulder, then do not practice it., , hm OO bo, , ~1 oF, , -_ Dp, , It reduces fat around waist., , It increases efficiency of spinal card, , It reduces back pain., , It helps in reducing respiratory problem hike asthma., It improves blood circulation around the body, , Po - be, , S, , 5. Bhujangasana: Bhujang means snake. In this position, body resembles the shape of hooded snake., This is also called as cobra pose., Procedure:, 1. Lie on ground in proneline position with forehead touching the floor., 2. Keep legs together and hands by side of thighs, 3. Fold the arms at elbow and place the palms by side of shoulder, with tips of finger not crossing, shoulder line., 4. Inhaling slowly, raise head and chest shoulders should be shrugged backwards., 5. Raise trunk to navel region., 6. Maintain this position for 30 sec. or as long as comfortable., 7. Exhale and come back to normal position., Benefits:, 1. It increases blood circulation which increases efficiency., 2. It cures neck and back pain., 3. It enhances power of lungs which acquires enough oxygen to work., 4. It makes muscles and bones flexible., 5. It makes spinal column flexible., 6. It provides strength to shoulder and chest muscles., Contraindications:, 1, Heart patient and person with high B.P. shall not do it., 2. Pregnant women should not do it, 3. Person suffering from hernia, back pain shall not practice Te, , a