Page 94 - Health & Physical edu- 8

Asana

The word asana is usually translated as "pose" or "posture,”. But it’s more literal
meaning is "comfortable seat” for meditation and pranayama. It helps to make all
organs and systems in our body active, healthy and flexible in our body. It is very
useful in different conditions. Some of the Asanas are described below.

1. Setu Bandhasan (Bridge Pose)

This pose is effective in reducing pain in waist and neck. It
strengthens the abdominal muscle and helps to improve
digestion. Following are the steps to be practiced:

Step 1: Lie flat on your back on the ground.

Step 2: Keep your arms on your sides. Now lift your hips upwards pressing with
your plam and as high as you can as shown in the figure (should not over-stretch).

Step 3: Straighten your feet, keeping waist in stable position. Stay in this position
for 7-8 seconds.

Step 4: Now relax by touching your hips to the ground, i.e. your starting position.

Step 5: Relax for few seconds and repeat this cycle for 5-6 times.

2. Makarasan

This asana is done for relaxation of body. While
performing different asanas, makarasan is done
between those asana for relaxation. This asana
is beneficial for people with high blood pressure,
mental stress and insomnia. It cures stomach disorders as well. Following steps are

to be performed in this asana.

Step 1: Lay in prone position, fold the arms in front of the head and place the head
either on the arms or on the floor, turning the head to the side if it is comfortable.
Spread the legs apart so the heels touch the corners of your yoga mat, with the
toes pointing outwards and heels in. Close your eyes while you maintain the asana.

Step 2: Stay relaxed and breathe normally. You should self-concentrate on theological

90 Health & Physical Education, Class-8