2 PHE Project Main
2 PHE Project Main
2 PHE Project Main
Secondary school
Bareilly, UP
P hy s i c a l
E d u c at i o n
YOGA IN DAILY LIFE
SIGH OF TEACHER
ACKNOWLEDGEMENT
Tadasana
Tada in Sanskrit means 'palm tree'.
This is called Tadasana because in t
his asana the student stands
straight like a palm tree. Hence, it
has been namedTadasana .
Let us perform Tadasana by fo
llowing the steps given below:
1. Stand erect, feet together, hands by t
he side of the thighs. Keep the back
straight and gaze in front.
2. Stretch the arms upward, keep t
hem straight and parallel with each
other in vertical position, with the
palms facing inward.
3. Slowly raise the heels as much as
you can and stand on toes. Stretch
body up as much as possible.
Maintain the position for 5 - 1 0 seconds.
4. To come back, bring the heels on t
he floor first. Slowly bring down the h
ands by the side of the thighs and
relax.
Ardha-Matsyendrasana
In Sanskrit, ‘ardh’ means ‘half’ and ‘
Matsya’ means fish. It is also called the
pose of the half-lord of fishes. In this
posture, the spine is bent in half because
it is very difficult to bend completely. The
name Ardha-Matsyendrasana of this a
sana is derived from the name of M
atsyendranath, the founder of Yoga.
Paschimotanasana
Paschimottanasana is the posture when
we sit and bend forward. It is the 5th
mudra out of the 12 postures of Hatha
Yoga. The word Paschimottanasana is
made up of the words ‘Paschim’ (West)
meaning back, ‘Uttan’ meaning fast
stretch and ‘asana’ meaning posture. This
asan a com pletely stretches the back part
of t he bo dy
Dhanurasana
Dhanurasana gets its name from the
sanskrit word ‘dhanura’ which means a
Bow and ‘asana’ which means pose. It is
one of the basic Hatya Yoga asanas. This
asana attain the meditation
and strengths body.
Let us perform Dhanurasana by following
t h e s tep sg i ven b e l ow:
1 )Lie flat onyou rs t omach, with your arm
placed beside your body and feet hip-
sw idth a p art.
2) N ow ,g ently fold your knees and try to
place your ankles on your buttocks.
3) Hold your ankles with your hands.
4) Try to lift your thighs and chest off the
ground as high as possible.
5) Now try to maintain this position for
about 30–60 seconds.
6) To get out of the posture, leave your
ankles and lay straight .
Halasana
It is the best asana which helps to
improve the body postrure.
Bhujangasana
It is called Bhujangasana because the
s hape of the body looks like that of a
puffedup snake. In English it is also called
‘Cobra’ pose. This asana is a part of Surya
Namaskar posture.
Matsyasana
In Sanskrit, Matsya means 'fish'. In final p o
sture of this asana , the body takes shape of
a floating fish. The folded legs resemble the
tai l of a f is h, he nce, it is cal led
Matsyasana . This asana should be p
erformed under the supervision of an expert.
Let us performMatsyasana by following the ste
ps given below:
1. Sit inPadmasana .
2. Lie on the back with support of the elbows.
3 . Lift the neck and chest slightly up; the
back should be arched and raised from the
ground.
4. Bend the head backward and place the c
rown of the head on floor.
5. Make hooks with the index fingers of both
hands; and clasp the big toes with hooks of
opposite hands.
6. Maintain the position for 10- 15 seconds or
as long as comfortable.
7 . To come back, release the toes; p lace
hands on the ground; raise head up with the s
upport of hands. Sit with the help of the
e lbows.
Shalabhasana
While doing Shalabhasana the body
posture is like the insect locust. That is
why, it is called Shalabhasana.
Gomukhasana
The shape of the body appears similar to
that of a cow, hence it is called
Gomukhasana. In English it is called the C
ow Face Pose. ‘Go’ also means 'light'. He
nce Gomukh also means inner light or hea
d light.