Page 93 - Health & Physical edu- 8

(10 or 3) (11 or 2) (12 or 1)

Step 5: With a deep exhalation, shove your hips and butt up towards the ceiling,

forming an upward arch. Your arms should be straight and aligned with your
head as shown in the figure.

Step 6: With a deep exhalation, lower your body down till your forehead, chest,
knees, hands and feet touch the mat, your butt tilted up. Take a normal breath
in this pose.

Step 7: With a deep inhalation, slowly snake forward till your head is up, your
back arched concave as much as possible shown in the figure.

Step 8: Exhaling deeply, again push your butt and hips up towards the ceiling as
in position 6 and your arms aligned straight with your head.

Step 9: Inhaling deeply, bring your right foot towards your body, in a big forward
step. Both your hands should be planted firmly on your mat and the right
foot between your hands. At the same time, head must be tilted towards
the ceiling.

Step 10: Exhaling deeply, rise up and touch the mat, keeping both your palms in
line with your feet and forehead touching your knees.

Step 11: Inhaling deeply, raise both your arms above your head and tilt slightly
backward.

Steps 12: Return to standing position facing the sun, touch both feet, join palms
together in the prayer pose.

Health & Physical Education, Class-8 89