Question

Prepare charts for each one of the asanas described in the passage. Use the following points: 

• Name (in English, in your mother tongue)
• Meaning in English
• General information
• Steps and pictures
• Benefits

Answer 1

1. ताडासन – Mountain Pose
   Meaning in English: Standing tall and steady like a mountain.
   • General Information:
     1. Basic standing posture.
     2. Improves body alignment and awareness.
   • Steps:
     1. Stand straight with feet together, arms at the sides.

     2. Inhale, raise both arms upwards.

     3. Interlock fingers and turn palms upward.

     4. Stretch the body upward, balancing on toes.

     5. Hold for a few seconds, breathe normally, then release.

   • Benefits:

     1. Improves posture and balance.

     2. Strengthens thighs, knees, and ankles.

     3. Increases height in children.

2. वृक्षासन – Tree Pose
   Meaning in English: Standing steady like a tree.
   • General Information:

     1. Balancing posture.

     2. Develops concentration.

   • Steps:
     1. Stand straight.

     2. Place right foot on the left thigh.

     3. Join palms together above the head.

     4. Balance on one leg and hold.

     5. Repeat with the other leg.

   • Benefits:

     1. Improves focus and balance.

     2. Strengthens legs.

     3. Increases concentration.

3. भुजंगासन – Cobra Pose
   Meaning in English: Cobra posture, resembling a raised hood of a snake.
   
   • General Information:

     1. Backward bending posture.

     2. Good for spine flexibility.

   • Steps:

     1. Lie flat on stomach.

     2. Place palms near the shoulders.

     3. Inhale, lift the chest slowly.

     4. Keep elbows slightly bent, shoulders relaxed.

     5. Hold, then exhale and return.

   • Benefits:

     1. Strengthens back muscles.

     2. Improves digestion.

     3. Reduces stress and fatigue.