Ratnakar Upadhayay
Yoga ek traditional method hai jo puraane zamaane ke sadhu-sant karte aa rahe hai. And aaj ke era me yoga daily life me bahut hi important hai. Because yoga bahut hi effective method hai to control your mind and body activity. And Yoga hamaare mind, body, consciousness and soul ko balance bhi karta hai. Yoga aapko ander se heal karta hai and it provides light to the darkest corner of your body. Agar ek word me yoga ko define karna ho to PEACE because yoga aapko apne aap se milaata hai jisse aap apni life ko balanced aur happy rakhte ho.
Yoga se benefit
- Yoga agar daily life me practice kare to isse humaara physical, mental, social and spiritual development hota hai.
- Isse body physically healthy rehti hai, mind focused and clear rehta hai and stress control kar sakte hai. Because of that aap healthy rahenge and you are in touch with your inner self.
- Yoga karne se flexibility increase hoti hai, body ki physical condition improve hoti hai and jisse aap relaxed feel karte hai aur aapko better sleep aati hai.
- Regular yoga karne se bahut si diseases ke symptoms ko reduce kar sakte hai jaise stiffness, malaise, fatigue and weakness.
- Yoga ek meditation ka form hai jisse inner peace and health benefit milte hai because yoga breathing pe focus karta hai while holding any pose.
- Yoga ka main goal physical, mental, social, spiritual and self- realization hai. Vaise to bahut hi types ke yoga asanas hote hai but jo yoga ko aap as beginner aap in 2 yoga aasano ko kar sakte hai
Adho Mukha Svanasana/Downward Facing Dog Pose
Adho Mukha Svanasana Kafi important aasan hai. Yoga guru and yoga teachers jinhe yoga sikhna ho unhe sabse pehle ye hi suggest Karte hai. Adho Mukha Svanasana poore body ko acha khichav and majbooti deta hai.
Just like an apple, a day keeps a doctor away. Exactly vaise hi daily Adho Mukha Svanasana aasan karne se doctor and bimaariya aapse dur hi rahte hai. Is aasan se aap stress, anxiety, depression and insomnia jaise problems se Koso dur rahte hai.
Adho Mukha Svanasana Aasan karne ki vidhi
- Yoga Mat par pait ke bal lait jae.
- Sans khichate hue pairo-hatho ke bal se body ko up kare and table jaise shape banae.
- Saans ko bahar nikalte hue dhire dhire hips ko up kare.
- Then apne elbows and knees ko skhat banae.
- And ye yaad rakhe Ulte “V” ka shape Banna chahie body ka.
- Is aasan ke practice ke time par kandhe aur hatho ko ek hi seedh me rakhe.
- Legs ko hips ki seedh me rakhe. Do remember takhne bahar side honge.
- Ab haatho ko niche zameen ki taraf dabae.
- Gardan ko Lamba kheechane ki koshish kare.
- Aapke kaan aapke hatho ke bheetari hisse ko choote rahe.
- Apni nigaah ko naabhi par focus karne ki koshish kare.
- Kuch seconds tak ruke and uske baad ghutane zameen par tika de.
- Table jaisi position me dobara vapis ajae.
Vrikshasana/ Tree Pose
Just like tree aapko balance bana kar is aasan me khade rahna hota hai. Vrikshasana beginers ke lie kaafi shandar aasan mana jata hai. Is asan se aap balance ke sath sath focus par bhi work kar sakte hai. Is aasan ke practise ke dauran aap apne saanso ko balance karna seekhte hai and ek taang par body ko balance karna bhi seekhte hai. Ye aasan aapko core se majbooti deta hai.
Vrikshasana Practice Karne ke steps
- Yog mat par savdhan ki mudra me khade hojae.
- dono hatho ko jaangho ke pas le jae.
- dhire dhire ghutne ko modte hue use bayi jaangh par rakhe.
- Baee taang ko is duration me majbooti se zameen me jamae rakhe
- Baee taang ko ek dam seedha rakhe and saanso ki gati ko normal rakhe.
- Dheere se saans kheechte hue dono haatho ko upar ki taraf uthae.
- Dono hatho ko then upar le jakar ‘Namaskar’ mudra banae.
- Dur rakhi hue kisi chiz par focus kare and balance banae rakhe body ka.
- Reed ki haddi ko seedha rakhe. Body ke sath hi lachila bhi rahega.
- Gahri saanse bheetar ki taraf kheeche.
- Saanse chorte waqt body ko dheela chor de.
- Dheere Dheere haatho ko neeche ki taraf lekar jae.
- Ab daee taang ko bhi zameen par lagae.
- Vaise hi khade hojae jaise aap aasan se pehle khade the.
- Is process ko ab baee taang ke sath bhi repeat kare.
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