Page 95 - Health & Physical edu- 8

thought. For example, ‘We came to this world empty handed, and have to go
empty handed as well. So why to quarrel, I am a part of the god and so on’. Bring
such thoughts in your mind and feel yourself being very close to the God and relax.

3. Halasan (plough pose)

The posture that resembles the shape of a plough is known as Halasan. It makes
the spine flexible. It keeps thyroid gland healthy and helps in physical and mental
development of an individual. It is beneficial for the people having constipation,

diabetes and heart diseases. People having problem of liver, uterus and spine must
not perform this asana. Following are the steps of halasan.

Step 1: Lie on your back, arms alongside,
palms on the ground. Raise legs at 90 (you
0
may take help of hands on the hips) with deep
inhalation, then lower them over your head
with exhalation.

Step 2: Touch the ground by with feet as shown in the figure, keeping knees straight,
ankles stretched and toes pointed. Remain in this position for 5/10 seconds. As you
practice this time and again, you can stay in this position for 4/5 minutes.

Step 3: Come back to the initial stage following the steps in a reverse manner.

Pranayam

Respiration is the basis of life. Pranayam is the process of controlling the speed
of respiration. The breathing process chiefly involves three activities: inhalation,
holding and exhalation. Of these, the first is called "Puraka", the second is called
“Kumbhak” and the third is called "Rechaka"' in pranayama. Pranayama helps
to maintain healthy blood circulation and nervous system. Likewise it improves
concentration and is helpful in increasing memory power as well. Pranayamas are
of different types. Some of them are given below:

1. Bhastrika

Bhastrika is process of inhaling and exhaling air rhythmically through the nose.
Generally, inhalation and exhalation are done within two and half second in
bhastrika. People of all ages can perform it. It is the excellent breathing exercise

Health & Physical Education, Class-8 91