HOW TO DO YOGA – TIPS FOR BEGINNERS
Yoga kaise kare: Agar apne yoga karne ka faisla kiya hai toh. Ye apke jeevan ka sabse accha faisla hai. Kyon ki yoga karne se sharirik aur mansik bikas hota hai. Apka sharir nirogi aur dimaag tez ho jata hai.
1. YOGA KYA HAI:
Yoga shuru karne se pehle hum yoga ke bare me jan lete hai. Yoga Sanskrit शब्द yuj se bana hai. Jiska अर्थ hai, aise karm aur kriyaye karna jisse apka sharir, man or aatma ek ho jaye. Prachin kaal me Ptanjali maharaj ne jan kalyan ke liye yoga ki shuruwat ki thi.
Uhone yoga ke 4 mul aadhar bataye: 1) Dhyan, 2)Aasan, 3)Mudra or 4)Pranayam. In char kriyao ko karne se koi bhi byakti apne man ko kabu kar, nirogi jeevan ji sakta hai.
2. YOGA KARNE KE NIYAM:
- Yoga humesha khali pet kiya jata hai. Khana khane ke 4 ghante baad, ap yoga kar sakte hai.
- Yoga karte samay sans naak se lena chahiye or muh se chorna chahiye.
- Yoga humesha khule saaf sutre jagah par karna chahiye, taki apko taza oxygen or Hawa mil sake.
- Bimari ya bukhar ke halat me yoga nahi karna cahiye.
- Yoga karte samay sidha baithna cahiye aur sabhi aasano ko dhire se aaram se karna cahiye.
- Yoga karte wakt tight ya tang kapde nahi pehanna chahiye.
3. YOGA KARNE KA SAHI TIME:
Waise to ap yoga ksisi bhi wakt kar sakte hai. Lakin subah ka wakt yoga ke liye uttam mana gaya hai.
Kyon ki subah apka man shant or sharir energy se bharpur hota hai. Subah ka mousam tazgi or oxygen se bhara hota hai.
4. YOGA KARNE KA ASSAN: YOGA MAT: –
Yoga Mat
Yoga karte wakt ek aasan jarur bicha lena cahiye. Aisa mana jata hai yog sadhna karte wakt apme urza ka nirmaan hota hai, aur wah urza dharti me na chali jaye isliye assan ke upar hi yoga kiya jata hai.
5. Kon Se Sthaan Par Yoga Kare: Best Place For Yoga Practice:
Yoga karne ke liye, koi bhi ek sthaan sunischit kar lena chaiye. Waise khule me yoga karne se jyada labh milta hai.
Yoga ap kisi park, bagicha, ya fir apne ghar ke aangan me bhi kar sakte hai. Aise jagah ka chayan kare jaha apko khula pan mehsus ho or shanti ka anubhav ho.
6. Yoga ke Liye Kapde: Best Cloth for Yoga:
Yoga humesha sooti ya fir cotton ke halke or dhile kapde pehan kar karna chahiye. Kai log jeans ya fir nylon se bane tight tracksuit pehen kar yoga karte hai. Lakin wah sahi nahi hai. kyon ki un kapdo me har ek prakar ke yog aassan karna sambhav nahi hota hai. kaie baar un kapdo me grami, paseena or khichav mehsus hota hai. Jiske karan saralta se yoga karne me dikkat hota hai.
7. Yoga kaise Shuru Kare:
Agar ap yoga me naye hai toh, apko in 3 pranayam se shuru karna chahiye:
- Bhramari Pranayama.
- Anulom-Vilom Pranayama.
- Kapalbhathi Pranayama.
Pranayam kya hai: Yah doh sabdo se mil kar bana hai, pran aur ayam. Pran ka matlab sans (Breathing) aur ayam ka matlab sikudna-failana (extension or expansion). Saral bhasa me, sans se jude exercise ko hum pranayama kahte hai. Mukhyata pranayam me hum, apne sanso pe jyada dhyan lagate hai. Joh ki jeevan ka mukhya aadhar hai.
Bhramari Pranayama:
Bhramari Pranayama
Is pranayam me hum, apne gale (throat) se madhumakkhi jaisa awaaz nikalte hai.
Step1. Apne aankho ko band kar lijiye.
Step2. Bich ki ungali halke se apne dono ankho par rakhe.
Step3. Naak se dhire-dhire sans lekar, use rok kar rakhe.
Step4. Muh ko band rakhte hue, madhumakkhi kit rah bhan –bhanane ki aawaz nikale aur dhire se sans ko bhar nikale.
Step5. Aisa 5 se 6 baar kare.
Iske fayde:
- Gale se nikalne wale dhwani ko sudharta hai.
- Apke awaaz me madhurta ata hai.
- Gale se sambandhit rog , thik ho jata hai.
- Apke dimag ko shant kar, taro taza banata hai.
Anulom-Vilom Pranayam:
Anulom-Vilom Pranayam
Step1. Daaye hath Ke Anguthe se, naak ke daaye traf wala chidra (nostril) band kar le.
Step2. Baaye naak ke chidra se sans bahar nikale.
Step3. Sans nikalne ke baad, baaye naak ke chidra se sans lijiye.
Step4. Baya naak ko apni tisri ungali se band karke, daye naak se sans choriye
Step5. Is prakkriya ko 5 se 6 minute tak dohraye.
Iske Fayde:
- Mind power ko badhata hai.
- Lungs me carbon dioxide ki matra ko kam kar, apke khoon ko saaf karta hai.
- Dil ki bimari se apko door rakhta hai.
- Blood pressure kam karne me help karta hai.
- Ankho ki roshni ko tez karta hai.
kapalbhati pranayama:
Step1. Sukh aasan ki mudra me sidha hokar baith jaye.
kapalbhati pranayama
Step2. Dono hath ko sidha rakh kar, ungaliyon se dyan ki mudra bana le.
Step3. Apne naak se gahri sans lete hue chaati (chest) ko fula le.
Step4. Apne pet or chaati (chest) ka pryog karte hue, tez jhatka dete hue sans ko naak se bahar nikale.
Step5. Is prakriya ko 5 se 10 minute tak dohraye.
Kapalbhati Pranayam Ke Fayde
- Apke sans (breathing) se jude, sare problems door ho jate hai.
- Body me oxygen aur hemoglobin ke matra me sudhar ata hai.
- Sabhi nadiya (nerves) suddh hoker, blood circulation accha hota hai.
- Mansik tanav or tension se chutkara milta hai.
- Pet ki charbi kam karne me ye labhdayak hai.
- Pachan kriya aur pet se judi bimariyon ko thik karta hai.
8. Daily yoga karne ke Fayde
- Aisa mana jata hai, daily 10 minute yoga adhe ghante jogging ke barabar hai. Dosto sada jawan aur nirogi rehne ke liye daily yoga practice kare.
- Humesha naye-naye aasan karne ki kosis kare, usse apka pura sharir active or fit rahega. Agar ap naye hai toh, sare aasan ek hi din me karne ki kosis na kare.
- Joh kam karne me apko ek ghanat lagta tha. Yoga ke daily abyash ke baad, apko use adhe ghanto me hi pura kar payenge.
- Apka skin mulyam ho jata hai aur wah glow karne lagta hai. Apke cehre me chamak, damak or nikhar aa jata hai.
- Apka sharir lachila (Flexible) ban jata hai, jisse haddiyon or jodo ke dard se chutkara milta hai.
- Har ek kaam me man lagta hai. Apka concentration power or yaad rakhne ki shamta me izafa hota hai.
- Ap humesha khush rehte hai, sharirik aur mansik tanav door ho jata hai.
- Apke sharir me urza (energy) bana rahta hai, jisse ap thakaan mehsus nahi karte hai.
9. Yoga Karte Wakt in Cheezo Ka Rakkhe Dhyan
Apne sharir ke sath komalta se paish aye. Koi bhi yog aasan jor jabardasti na kare.
Kisi bhi prakar ke yog aasan or pranayama karne se pehle, use karne ka sahi tarika jaan le. Apne ap se koi bhi or kuch bhi alag se karne ki kosis na kare. Aisa karne se apke sharir par bura prabhav bhi padh sakta hai.
Humesha yog aasan or pranayam karne ke baad 10 se 15 minute ka dhyan kare.
10.Yog Sadhna me Aage Kaise Badhe
Ek acche guru ka chayan kare, tatha unke sanidhya me hi yoga kare.
Yoga classes join kare, taki apko sahi guidance mil sake.
Daily yoga se jude T.V programs or video dekhe.
Yoga aur yog sadhna se joode kitaabe (books)padhe, aisa karne se apko jayda gyan milega.
Dosto yoga ek prakar ki sadhna hai. Agar apne ise saadh liya toh, apko jaldi budhapa nahi ata hai,ap humesha tandurust or jawan bane rehte hai. Apki aayu (jeevan kaal) lambi ho jati hai, iske sath-sath apko brahma gyan prapt hota hai. Jisse ap koi bhi kam bade aasani se kar sakte hai. Apke sahrir me adbhoot shaktiyon ka nirman hota hai, jisse ap puri duniyan ko bash me kar sakte hai. Baba Raam Dev iska sabse accha udharan hai, jihone yog sadhna se apne lakwe (paralysis) ki bimari ko thik kiya or apne jeevan ko safal banaya.
Dosto yoga kaise kare ka yah lekh apko kaisa laga, hume niche commnet me jarur likhe. Agar apko humare dwara likha gaya ye post accha laga hai toh, ise Facebook, Twitter ya fir Google plus par apne doston se jarur share kare.
