Yoga

बुधवार, 20 सितंबर 2017

Yog

YOGA

Yoga Kaise Kare – 7 Steps Me – योगा कैसे करे – Jankari Hindi Me

177

Share Tweet

YOGA KAISE KARE – 7 STEPS ME – योगा कैसे करे

Yoga Kaise Kare

Yoga Shuru karne se pahale ke 7 saral suzav

1: Suvidhajanak samay nishchit kare

Subah ke waqt yoga karna sadharantaha achcha mana jata hai kyon ki us waqt aap shant hote hai. Apki urjashakti sabse jyada hoti hai aur use pure din vaisi hi rakhne ke liye sahayta karta hai. Aap koi bhi waqt nishchit kar sakte he. Ya to sabere jaldi, dopahar ke khane se pahale ya phir sham ko.

2: Aramdayi jagah nishchit kare

Agar apka khud ka chotasa room hai to achcha hai. Agar ye sambhav na ho to aap ghar me koi bhi shant jagah nishchit kare jo lagbhag itni ho ki aap vaha par aapki yoga chatai bichakar ghum sake aur apko pareshni na ho aur wo jagah saaf ho, hawadar ho aur koi bhi lohe ki chij jo lag sakti hai usse dur ho.

3: Khali pet hi yogasan ka abhyas kare

Yoga khali pet karna hi achcha hota hai. Aap yogasan khana khane ke 2-3 ghante baad bhi kar sakte ho. Kyon ki aisa ho sakta hai ki aap ko aaj koi alag yoga karne the ya phir aap kuch yagasan karna bhul gaye aur khana khan ke baad aapko yaad aaye to aap sochte hai chalo ab kar leta hu kuch nahi hota, per aise bilkul mat kijiye. Agar koi yogasan rah jaye to dusre din karle.

4: Simple kapdon per yoga kare

Dhile aur aramdayi kapdon per yoga asani se ker sakte hai. Tight kapdon per yogasan karana mushkil hai. Apke mehange ratna (jewelry) bagal me rakh de. Aur bhari makeup ko tale. Makeup tale matlab hamesha ke liye nahi sirf yoga karte waqt.

5: Har roz avirodh kare

Yoga ka abhyas har roz karna bahot jaruri hai, ise apni rozmarra ki zindagi ka hissa banale aur uske baad ye apki achchi si aadat ho jayegi. Hamesha yaad rakhe – 1-2 gante kadi mehnat karne se apko jo natije milte hai usse sakaratmak (positive) natije din me sirf 20 min yogasan ka abhyas karne se milte hai.

6: Sharir se komalta se pesh aaye

Apne sharir ko samman de aur har yogasan ko narmi aur haste hue kare. Bahut jor se yoga karne se ya phir jaidi jaldi karne se iske fayde aapko jadi honge aisa nahi hai. Isse aap sirf apna kathnai aur dard badha lenge.

7: Hamesha tarah tarah ke yagasan kare

Tarah tarah ke yogasan aur shawasan prakriya kare. Is ke liye saral upay hai, aap har roz 2-3 tarah ke yogasan kare aur Sunday ko sab eksath kare. Yoga agar parivar ya doston ke saath ho to aur bhi achcha, kyon ki isse aap akele karte hue boar bhi nahi honge aur aap apne parivar aur doston ke saath kuch achcha waqt bhi bita payenge.

Yoga karte waqt pranayama ya shawasan niyantran (Breath Control) jaruri hai. Shwasan niyantran alag alag tarike ke hote hai.

Pahale hi din se sab tarah ke yogasan karna shuru na kare, kyon ki isse apko lagega ki ye bahut hi jyada hai aur shayad aap ise karne hue thak jaye aur yoga karna hi bandh karde. Isse achcha har roz ya hafte me 1-2 yogasan karna badhaye, ya jaise uper likha hai har din 2-3 tarah ke yogasan kare aur Sunday ko sab eksaath kare ye bhi achcha suza hai.

Surya namskaarkaise kar

SURYA NAMASKAR KAISE KARE – सूर्य नमस्कार

Aaj hum janenge ki Surya Namaskar Kaise Kare. Surya Namaskar Ke Kya Fayde He. Sun salute purane jamane se hi ek behtar tarika mana gaya he body ko fit rakhne ke liye. Chaliye Padhte He Surya Namaskar Kaise Kare step by step.

Surya Namaskar (Sun Salutation)

Surya Namaskar ek bahot hi saral aur jyada fayde dene wala sarvashreshtha yogasan hai.Sharir, dimag aur shwasan prakriya ko sampurna (integrate) karne ke liye bahot prabhavi hai.Sabhi maans peshi (muscles) ka khinchav, sikodana kam karta hai aur use majbut banata hai aur sundarta me nikhar aata hai.Ankhon ki roshani badti hai.Surya namaskar sewajan bhi ghataya ja sakta hai. Mote logon ki liye ye prabhavi upay hai.Kamar dard aur twacha rog ko bhi mitane ka kam sun salute karta hai.Pachan prakriya bhi achchese kam karti hai aur isse aap apne ek ek rog ko dhire dhire karke kam kar sakte hai.

Aap Surya Namaskar sirf 8 mudra (step) me kar sakte hai lekin shuru se aakhir tak ye 12 mudra me hai. Aap ise bahot hi aasani se sikh sakte hai bas niche likhe anusaar kijiye aur swasth rahe.

Step 1: Pranamasana (Prayer pose)

Shuruati mudra me dono haato ko jodkar sidhe khade rahiye, najar samne aur dimag shant. Dono pairon me thodasa anter (distance) rakhiye.

Surya Namaskar Kaise Kare Position 1
Jane : Ashwini Asana Kaise Karte he.

Step 2: Hastauttanasana (Raised Arms pose)

Saans lete hue apne dono haaton ko dhire dhire uper ki aur le jaakar piche ki aur jhuke.

Position 2

Step 3: Hasta Padasana (Hand to Foot pose)

Phir saans ko dhire se chodte hue sidha age ki taraf jhukte hue pairon ke anguthe ko chune ki aur sir ghutne ko chune ki koshish kare. Is douran aapke haath sidhe hone chahiye aur ghutne ko bhi siddha rakhe.

Surya Namaskar Kaise Kare Position 3

Step 4: Ashwa Sanchalanasana (Equestrian pose)

Isi mudra me apne daae pair ko piche ki aur le jaye aur baya pair apne aap apki chaati ko lagte hue uper asmaan ki aur dekhiye. Is dauran aapke dono hath pairon ko pas jamin ko chipke hue hone chahiye.

Position 4

Step 5: Dandasana (Stick pose)

Ab saans ko dheere se chodte hue dusra pair bhi piche ki aur le jakar dono pairon ki ediyon ko aapas me jode aur sirf anguthe ko jamin par hone de saath hi sharir ko bhi piche ki aur khichiye. Is dauran bhi haath aur pair mudne nahi chahiye sidhe rakhe aur apne pet aur dekhe(Isse apki garden par jor padega)

Position 5

Step 6: Ashtanga Namaskara (Salute With Eight Parts Or Points)

Ab Aapko jamin par is tarah se letna hai jisse apke sharir ke 8 ang jamin ko chue (Dono pair, dono haath, dono ghutne, chati aur naak). Kamar ke niche ka bhag thoda upar ho. Yaad rakhe is mudra me saans ko rok kar rakhe.

Position 6

Step 7: Bhujangasana (Cobra pose)

Ab apne haatho aur pairon ki jagah ko na badalte hue aasman ki aur dekhna he saath hi pairon ke panjon ko bhi dhikhana hai.

Position 7

Step 8: Parvatasana (Mountain pose)

Yahan par aapko phir se mudra 5 banani he bina haath aur pair hilaye. Saath hi saans bhi na chode.

Position 8

Step 9: Ashwa Sanchalanasana (Equestrian pose)

Ab Aapko vapas mudra 4 me aana he. Uske liye apna daya pair aage haathon ki aur laye baaya pair na hilate hue aur thodi saans le.

Surya Namaskar Kaise Kare Position 9

Step 10: Hasta Padasana (Hand to Foot pose)

Ab Aapko mudra 3 me jaisa karna he. Is liye apna dusra pair bhi pahle pair ke pass laye aur jitna jhuk sakte ho jhuke. Haath jamin par aur sir ghutne ko chune ki koshish kare. Is douran aapke haath sidhe hone chahiye aur ghutne ko bhi siddha rakhe.

Position 10