பக்கம்:Physical and Health Education-6 to 10.pdf/66

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One : Lie flat on the back, keeping the legs together. Two : Inhaling, press the palms down and raise both egs together until the toes touch the ground behind and beyond the head. Then, release in the reverse order. Benefits . It develops the muscles of the back, hips, neck, shoulders, abdomen, and thighs. It removes constipation and improves digestion. Spinal cord and nerves get more strength, 4. BHUJANGASANA This is known as Cobra Posture. Lie prone on the ground, touching it with forehead. Palms rest on the ground, by the side of the body. One : Siowly raise the chest with arms support. Two : Throw back the head slowly but fully. Three : Take the toes in, rest them on the ground. Four ; Slowly raise the abdomen. Arms are slightly bent at the elbows. Benefits . It helps to keep the spinal column elastic. It ncreases the blood circulation and removes the spine stiffness. t increases the lungs capacity and improves the digestive )Ο\Α/Θf. 5. ARDHA SALABASANA This is otherwise known as Locust Posture. Position : Lie flat on your abdomen and chest. Clench he fists, allowing the arms to lie along the body. - One : Raise the right jeg backward, making ar angle of bout 45 degree. Two : Lower down the same to its original position. Repeat the movement with the left seg aiso, Benefits : Good exercise for the internal parts of the ody. It removes constipation. Abdominal muscles are strengthned.