सूर्य-नमस्कार को सीखें और करे | (sury namaskar ) sun salutation step by step instruction in hindi

सूर्य-नमस्कार को सीखें और करे | (sury namaskar ) sun salutation step by step instruction in hindi

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सूर्य-नमस्कार को सीखें और करे | (sury namaskar ) sun salutation step by step instruction in hindi

     Hamare desh Bharat me sadiyon se Yog, Meditation and Exercise ke sath-sath inner engineering ki baat hoti aa rahi hai. Tathagat Gautam Buddh ke baad se desh ke sath-sath pure duniya me Meditation ka alag hi lahar dour pada tha, Jo kai deshon tak pahuncha. Gautam buddh ki gyan ki wajah se hi hamara desh Vishwaguru kahlata hai. Isake sath-sath kai tarah ke yog and exercise bhi jo humne duniya ko sikhai hai, unme se ek hai Surynamaskar.

सूर्य-नमस्कार को सीखें और करे | (sury namaskar ) sun salutation step by step instruction in hindi

          Ek bahut hi purana Group of Yoga jo dhyan aur physical health ke liye prachin Bhartiye yog paddhati se Juda hua hai. Ise sun salutation se bhi jante hai.

          Yah sabhi yogon se badhiya yog mana jata hai. Yah hi ek aisa yog hai jo sabhi yogon ke barabar labh dene me Samarth hai. Ise apane daily routine me lagu karane se hamara sharir nirog and swasth hokar tejaswi hota hai.

          Yah hi ek aisa yog hai jise sabhi log -  Male, Female, Bachche, Yuva and old age kar sakte hai, aur karana bhi chahiye, sabhi ke liye kalyankari hai.

          Surya namaskar me 8 aasan hote hai jo ek-ke-baad dusra simultaneously badalte rahate hai. Har aasan ke sath breathing(sans) ki mahtvpurn bhumika hoti hai. Sans (Breathing) par khas kar ke dhyan diya jata hai.

          Yah hamari bhartiye sabhyata and dharm me important role ada karta hai, shashtron me ise subah uthate hi ya sun-set ke samay karane ki baat kahi gayi hai.

It’s origin—

          Surya-namaskar ki utpatti bhartiye sanskriti and yog parampara me milati hai, isaki shuruat prachin kal me hi hui thi, jo vaidik shastr me milata hai.

          Mana jata hai ki surya-namaskar ko surya-devata ka aadarsh-wadi bhartiye yogiyon dwara vikshit kiya gaya hai, jinhone sury ko ek important natural energy ya human ko palan-poshan karane wala ke rup me mana hai. Ise human body, dimag aur aatma ki sangathana, punarjiwan aur aadhyatmik vikas ke liye kiya jata hai.

          Surya namaskar ki parampara Hindu dharm and yog me prachalit hai, ise normally sun-worship and aadarshwaad ka ek tarika mana jata hai. Is yog me human body ki lambai, choudai, takat, sthirta, lachilapan, santulan and shanti me badhawa dene ka takat hai.

Surya-namaskar—

          Surya-namaskar se koi bhi aisa vyakti nahi hai jo waqif nahi hai sports se lekar Bollywood tak ke log apane shape ko maintain karane ke liye daily practice karte hai, jaisse-

          Jacqueline Fernandez – Jacqueline ka kahna hai ki pandemic ke samay jab har taraf lockdown ki gunj sunai de rahi thi to zym ya workout se yoga par shift ho gayi. Aap unke instagram feed se dekh skate hai ki wah yoga ko apane daily routine me kaise shamil ki hui hai.

          Ek post ke anusar wah pure steps ko sirf 38 seconds me puri karti hui dikhi hai. Isse pata chalta hai ki log yog me kitane dilchaspi bhi le rahe hai.

Kareena kapoor khan – Inake bare me to aapko pata hi hoga ye jab pegenant thi tabhi se log inpar najar rakh rahe the inke harek activity par. Inake delivery se lekar inka weight loss karane ka tarika bhi logon ke liye koi azuba se kam nahi tha. Aap inke instagram par dekh sakte hai, apani weight and shape ko maintain karane ke liye surya-namaskar karte huye.

Shilpa shetty kundra – shilpa shetty hamesha se hi logon ke liye healthy & fit rahane ke liye ek motivation hain. Wah to instagram par health & fitness ke liye hi jani jati hai. Hume lagta hai ki jaise shilpa shetty Surya-namaskar karti hai waise har kisi se sambhaw bhi nahi hai. Aap unko surya-namaskar karate huye bich-bich me kuchh add karate huye dekh sakte hai, kyonki unhe lagta hai ki yah karna jyada benficial hoga.

Rakul preet – Rakul preet Bollywood me abhi nayi-nayi kadam hi rakhi hai and log inke strength & flexibility se bhi jante hai. Jaise yah surya-namaskar karti hai wah koi wonder se kam nahi hai.

Benefits—

    Surya-namaskar karane se hume unginat labh milate hai kyonki yah sabhi yogon me sarv-shresth hai and group of yog hai. Yaani isame hum log kai tarah se yog karte hai. Yah sharir, mann aur aatma ke liye full exercise & meditative practice hai, jo hamare puri body ke liye labhkari hai.  Aayiye isake fayade jante hai—

  • Sharirik labh : Surya-namaskar hamare sharirik swasthy ko sudharane me help karta hai. Isse hamari body ki muscles, bone, senses and internal energy ko improve karti hai. Yah hamare spinal flexibility, core strength, muscles strength, santulan and sharirik time alarm ko sudharta hai. Jisse hamara sabhi kaam ek fix samay par hota hai.
  • Mansik & Aadhyatmik labh : yah hamre dhyan, manh shanti aur mansik sthirta ko badhane me help karta hai. Isake dwra hamare mann ki tanavmukti, sthirta aur dhyan lagane me help milata hai. Yah mansik tanav, chinta aur dimagi chanchalta ko kam karane me help karta hai. Sath hi khud se prem karane ki ichchha jagrit karta hai.
  • Pranayyam labh – Hum sab jante hi hai ki surya-namaskar me breathing(sans) ki kya bhumika rahati hai. Isse sans nali ki Shakti aur swasth me sudhar hota hai. Yah pranayyam hamari inflammatory system ko improve karta hai sath hi shanti aur us par control deta hai.
  • Sharir ki puja --  Surya-namaskar ko ek prakritik-puja bhi mana jata hai. Isake dwara sury dewata ki puja, aabhar aur samman kiye jate hai. Jisse logon ka sanskritik aur aadhyatmik jiwan viksit hota hai

Surya-namaskar ke is tarah ka labh daily practice se milta hai. Ise subah uthate hi ya sun-set ke samay kiya ja sakta hai, ise daily karane se behtar labh milate hai jo dikhate bhi hai.

Jab subah ki pahali kiran hamari dharti ko chhuti hai usi samay surya-namaskar karane ki baat kahi gayi hai. Yah aapke din ki shuruat me energy and positivity pradan karega.

Agar kisi ko subah ki pahali kiran ke sath yah yog karna muskil hai to hi aap sun-set ke samay kare. Kyonki sun-set ke samay bhi environment shant & prashant hota hai, ise karane se aapko shanti aur sthirta milati hai.

Aap ise apane jarurat aur busy schedule ke anusar bhi kar sakte hai. Lekin jab bhi kare ek fix time par hi kare jo aapke liye har taraf se aaramdayak ho aur aap daily kar sake.

Kaise kare sury namaskar—

          Surya-namaskar karane ke liye 12 aasan ya steps bataye gaye hai sath hi 12 mantr bhi bataye gaye hai.

          Steps and Mantr ko ek sath bola aur kiya jata hai. Mantr me sury (sun) ka alag-alag nam liya jata hai. And harek mantr ka ek hi  simple meaning hai – “sury ko (mera) namaskar hai”.

          Sabse pahale sury ke liye prayer aur last me namaskar purwak isaka importance batate huye ek shlok bolate hai-

Om Dhyeya: Sada Savitri-Mandal-Madhyavarti, Narayan: Sarsijasan-Sannivishta:|

Keyurvan Makarkundalvan Kiriti, Hari Hiranmayavpurdhritashankhchakra: ॥

Aayiye pahale Mantr jante hai ki hume har steps me kya bolana hai—

surya namaskar (sun salutation) 12 mantr-

1.    Om Mitraya Namah.

2.    Om Ravaye Namah.

3.    Om Suryaya Namah.

4.    Om Bhanve Namah.

5.    Om Khagai Namah.

6.    Om Pushne Namah.

7.    Om Hiranyagarbhaya Namah.

8.    Om Marichaye Namah.

9.    Om Adityaya Namah.

10.                      Om Savitre Namah.

11.                      Om Arkay Namah.

12.                      Om Bhaskaray Namah.

 

13.                      Om Shreesavitrusuryanarayanay Namah.

 

Adityasya namaskaran ye kurvanti dine dine |

Aayu: pragya bal virya tejasteshan ch jayate ||

Ab humlog steps sikhenge ki kon sa steps ya aasan kaise karna hai. Yah 12 steps me pura hota hai, jaise-

surya namaskar (sun salutation) 12 steps-

  • Pranamasana (Om Mitraya Namah.)

  • Urdhva Hastasana (Om Ravaye Namah.)

  • Padahastasana (Om Suryaya Namah.)
  • Ashwa Sanchalanasana (Om Bhanve Namah.)
  • Parvatasana (Om Khagai Namah.)
  • Ashtanga Namaskara (Om Pushne Namah.)
  • Bhujangasana (Om Hiranyagarbhaya Namah.)
  • Parvatasana (Om Marichaye Namah.)
  • Ashwa Sanchalanasana (Om Adityaya Namah.)
  • Padahastasana (Om Savitre Namah.)--
  • Urdhva Hastasana (Om Arkay Namah.)--  
  • Pranamasana (Om Bhaskaray Namah.)
                                        ....................👍👍👍👍.............
  • Pranamasana (Om Mitraya Namah.) – sabse pahale  donon haathon ko jodakar seedhe khade ho jaye. netr band karen. dhyaan aagya chakr par kendrit karake sury bhagavaan ka aahvaan om mitraay namah mantr ke dvaara karen.
  • Urdhva Hastasana (Om Ravaye Namah.) -- shvaas bharate hue donon haathon ko kaano se sataate hue oopar kior taanen, tatha bhujaon aur gardan ko peechhe kior jhukaen. Dhyaan ko gardan ke peechhe vishuddhi chakr par kendrit karen.
  • Padahastasana (Om Suryaya Namah.) -- teesaree sthiti mein shvaas ko dheere-dheere baahar nikaalate hue aage kior jhukaen. haath gardan ke saath, kaanon se sate hue neeche jaakar pairon ke daen-baen jamin ka sparsh karen. ghutane seedhe rahen. maatha ghutanon ka sparsh karata hua dhyaan naabhi ke peechhe manipoorak chakr par kendrit karate hue kuchh der isee sthiti mein ruken. kamar & reedh ke patient na karen.
  • Ashwa Sanchalanasana (Om Bhanve Namah.)-- isee sthiti mein shvaas ko bharate hue baen pair ko peechhe kior le jaen. chhaatee ko kheenchakar aage kior taanen. gardan ko adhik peechhe kior jhukaen. taang tanee huee seedhee peechhe kior khinchaav aur pair ka panja khada hua. is sthiti mein kuchh samay ruken. dhyaan ko svaadhishthaan athava vishuddhi chakr par le jaen. mukhaakrti saamaany rakhen.
  • Parvatasana (Om Khagai Namah.) --  shvaas ko dheere-dheere baahar nishkaasit karate hue daen pair ko bhee peechhe le jaen. donon pairon kee ediyaan paraspar milee huee hon. peechhe kior shareer ko khinchaav den aur ediyon ko jamin par milaane ka prayaas karen. nitambon ko adhik se adhik oopar uthaen. gardan ko neeche jhukaakar thodee ko kanthakoop mein lagaen. dhyaan sahasraar chakr par kendrit karane ka abhyaas karen.
  • Ashtanga Namaskara (Om Pushne Namah.) -- shvaas bharate hue shareer ko jamin ke samaanaantar, seedha saashtaang dandavat karen aur pahale ghutane, chhaatee aur maatha jamin par laga den. nitambon ko thoda oopar utha den. shvaas chhod den. dhyaan ko anaahat chakr par tika den. shvaas kee gati saamaany karen.
  • Bhujangasana (Om Hiranyagarbhaya Namah.) -- is sthiti mein dheere-dheere shvaas ko bharate hue chhaatee ko aage kior kheenchate hue haathon ko seedhe kar den. gardan ko peechhe kior le jaen. ghutane jamin ka sparsh karate hue tatha pairon ke panje khade rahen. moolaadhaar ko kheenchakar vaheen dhyaan ko tika den.
  • Parvatasana (Om Marichaye Namah.) -- shvaas ko dheere-dheere baahar nishkaasit karate hue daen pair ko bhee peechhe le jaen. donon pairon kee ediyaan paraspar milee huee hon. peechhe kior shareer ko khinchaav den aur ediyon ko jamin par milaane ka prayaas karen. nitambon ko adhik se adhik oopar uthaen. gardan ko neeche jhukaakar thodee ko kanthakoop mein lagaen. dhyaan sahasraar chakr par kendrit karane ka abhyaas karen.
  • Ashwa Sanchalanasana (Om Adityaya Namah.)-- isee sthiti mein shvaas ko bharate hue baen pair ko peechhe kior le jaen. chhaatee ko kheenchakar aage kior taanen. gardan ko adhik peechhe kior jhukaen. taang tanee huee seedhee peechhe kior khinchaav aur pair ka panja khada hua. is sthiti mein kuchh samay ruken. dhyaan ko svaadhishthaan athava vishuddhi chakr par le jaen. mukhaakrti saamaany rakhen.
  • Padahastasana (Om Savitre Namah.)-- teesaree sthiti mein shvaas ko dheere-dheere baahar nikaalate hue aage kior jhukaen. haath gardan ke saath, kaano se sate hue neeche jaakar pairon ke daen-baen jamin ka sparsh karen. ghutane seedhe rahen. maatha ghutanon ka sparsh karata hua dhyaan naabhi ke peechhe manipoorak chakr par kendrit karate hue kuchh der isee sthiti mein ruken. kamar or reedh ke patient na karen.
  • Urdhva Hastasana (Om Arkay Namah.)--  shvaas bharate hue donon haathon ko kaanon se sataate hue oopar kior taanen tatha bhujaon aur gardan ko peechhe kior jhukaen. dhyaan ko gardan ke peechhe vishuddhi chakr par kendrit karen.
  • Pranamasana (Om Bhaskaray Namah.) -- yah sthiti - pahalee sthiti kee bhaanti rahegee. (donon haathon ko jodakar seedhe khade hon. netr band karen. dhyaan aagya chakr par kendrit karake sury bhagavaan ka aahvaan om mitraay namah mantr ke dvaara karen.).

sury namaskaar kee uparokt baarah sthitiyaan hamaare shareer ko sampoorn angon kee vikrtiyon ko door karake nirog bana detee hain. yah pooree prakriya atyadhik laabhakaaree hai. isake abhyaasee ke haathon-pairon ke dard door hokar unamen sabalata aa jaatee hai. gardan, phephade tatha pasaliyon kee maansapeshiyaan sashakt ho jaatee hain, shareer kee phaalatoo charbee kam hokar shareer halka-phulka ho jaata hai.

sury namaskaar ke dvaara tvacha rog samaapt ho jaate hain athava inake hone kee sambhaavana samaapt ho jaatee hai. is abhyaas se kabj ya udar rog samaapt ho jaate hain aur paachan tantr kee kriyaasheelata mein vriddhi ho jaatee hai. is abhyaas ke dvaara hamaare shareer kee chhotee-badee sabhee nas-naadiyaan kriyaasheel ho jaatee hain, isalie aalasy, atinidra aadi vikaar door ho jaate hain. sury namaskaar kee teesaree & paanchaveen sthitiyaan cervical and slip disk vaale rogiyon ke lie varjit hain.

special benefits--

  • Good for weight management.
  • Cognitive skills booster.
  • Balance of your Dosha.
  • Good maintain of over all health.

            To doston aaj hume sury-namaskar (sun salutation) ko details me jana, kya hai, kaise hota, kya labh hota hai. Yah itani achchh ya kalyankari hai ki aap koi yog ya exercise kare ya na kare lekin sury-namaskar jaruru kare. Ummid karte hai yah jankari aapko aapko swsth & jawan rahane me help karegi. Aap hume comment karke jarur bataiyega… apane bare me ..

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