Sun Salutatio
Surya namaskar kaise kare? Aj hum apko surya namaskar ke fayde or use karne ka sahi tarika batane ja rahe hai.
Dosto kuch log daily yoga toh karna chahte hai, lakin busy rahne ke karan aisa karna sambhav nahi ho pata hai. Un logo ke liye surya namaskar ek bardaan hai, toh chaliye jnate hai surya namaskar kaise karte hai.
Surya namaskar ko kul (total) 12 mudra (steps) me kiya jata hai. Jinhe ap bhot saralta se kar sakte hai. Humne niche step by step aur pictures ke sath ise karne ka sahi tarika bataya hai.
Surya Namaskar Step by Step with Pictures:
Step 1: Pranamasana (Prayer pose)
Surya Namaskar Step 1
Sidhe khade hokar, dono hath ko jodh lijiye , aisa karte wakt dono pairon me thora antar bana ke rakhiye. Apne body aur dimag ko shant karte hue, samne ki or dekhiye.
Step 2: Hastauttanasana (Raised Arms Pose)
Surya Namaskar Step 2
Saans andar lete hue, dono haathon ko dhire dhire upar ki aur utha lijiye. Apne body ko stretch karte hue piche ki taraf jhukiye.
Step 3: Hasta Padasana (Hand to Foot Pose)
Surya Namaskar Step 3
Halke se saans chorte hue, dhire dhire age ki aur jhukiye. Aisa karte wakt apna ghutna sidha rakhe.Dono haathon se pairon ke unguthe ko chune ki kosis kare aur apne sir se ghutne ko chune ki kosis kare.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
Surya Namaskar Step 4
Dono hath jameen me rakhte hue, apne daae pair ko piche ki aur le jaye. Baye pair ko chati ke najdik rakhte hue, upar aasman ki or dekhiye.
Step 5: Dandasana (Stick Pose)
Surya Namaskar Step 5
Ab dhire se saans chodte hue dusre pair ko bhi piche kar lijiye. Dono pairon ko najdik rakhte hue apne sharir ko piche se ucha utha lijiye. Aisa karte hue apne ap ko piche ki aur khichiye, fir apne gardan ko modhte hue andar pet ki taraf dekhiye.
Step 6: Ashtanga Namaskara (Salute With Eight Parts Or Points)
Surya Namaskar Step 6
Apke sharir ke 8 ang yani : Dono pair, dono ghutne, dono haath,chati aur naak ko jameen me lagate hue letna hai. Apne saans ko rokte hue, sirf kamar ko upar uthana hai. (kuch der tak isi mudra me apne saans ko rok kar rakhiye).
Step 7: Bhujangasana (Cobra pose)
Surya Namaskar Step 7
Ab dono haatho ka sahara lete hue, upar ki aur dekhiye. Aisa karte wakt kamar se upar wale bhag ko jameen se upar uthana hai.
Step 8: Parvatasana (Mountain pose)
Surya Namaskar Step 8
Ab apne haath aur pair ko usi jgah par rakhte hue, kamar ko puri tarah se upar utha lijiye. (yah wahi mudra hai joh apne Step 5 me kiya tha).
Step 9: Ashwa Sanchalanasana (Equestrian pose)
Surya Namaskar Step 9
Step 4 ko fir se karna hai, yahi apne daya pair ko chaati ke pas lake modhna hai aur baye pair ko siddha rakhte hue, upar ki aur dekhna hai.
Step 10: Hasta Padasana (Hand to Foot pose)
Surya Namaskar Step 10
Step 3 ko fir se karna hai, yani apne kamar ko niche ki aur modhte hue, apne haathon se pairon ko chuna hai. Apna pair na mode or apne naak se ghuthno ko chune ki kosis kare.
Step 11: Hastauttanasana (Raised Arms pose)
Surya Namaskar Step 11
Step 2 ko fir se karna hai, yani sidhe khade ho jaye fir apne kamar ko piche ki aur modhte hue, dono hatho ko upar utha lijiye.
Step 12: Akhari Mudra (namaskar mudra)
Surya Namaskar Step 12
Step 1 fir se karna hai, yani siddha khada hoke apne man or sharir ko shant karte hue, hath jodh kar namaskar karna hai.
Toh dosto yah hua 12 steps wala purn Surya namaskar, jise ap daily 5 se 10 baar karne ki kosis kare .
Surya Namaskar kanre Ke Fayde:
- Dosto surya namaskar pure sharir ki exercise hai, ise joh bhi pure niyam se karega uska sharir ek dum nirogi aur tandarust ho jayega.Toh chaliye jante hai ise karne se kya kya labh milta hai: –
- Surya Namaskar karne se apko Vitamin -D Prapt hota hai.
- Ankho ki roshani tez ho jati hai.
- Blood pressure normal ho jata hai aur body me khoon ka pravah accha ho jata hai.
- Ise karne se apka man shant rehta hai aur apko mansik shanti ka anubhav hota hai.
- Mote logo ke liye surya namaskar ek baardan hai, kyon ki ise karne charbi kam hota hai.
- Kamar me hone wale dard se chutkara milta hai aur ridh ki haddhi majhboot aur lachili ban jati hai.
- Twacha ke rog yani skin problems khatam ho jata hai.
Dosto surya namaskar karne ke angina fayde hai. Isliye yaha par sab fayde batana sambhav nahi hai hai. Agar ap cahte hai ek swasth jeevan, toh ise rozana kare. Kyon ki aisa karne se apki maas peshiyan majhboot banti hai aur apko ksis bhi prakar ki bimari nahi hoti.
