Yoga for fitness: शरीर को फिट रखने के लिए रोजाना करें ये 4 योगासन

         

   Yoga for fitness: Fitness ke liye & shaareerik svaasthy ke lie ek matr tarika  hai yoga  jo gatisheelata, lacheelaapan, taakat aur smrti ko jodata hai. Isamen kai tarah ke  yog aasanon (poschars) aur kramon ka abhyaas shaamil hota hai jo shareer ke vibhinn kshetron, saanskrtik kendron aur heart tantr ko dhyaan mein rakhate hue kaam karate hain. Fitaness ke lie yog shaareerik lacheelaapan, santulan aur samanvay ko sudhaarane ke saath-saath maansapeshiyon ko taakatavar banaane mein madad karata hai. Isake alaava, yah heart svaasthy ko behatar banaane, sahee shvaas pranaalee ko badhaane, tanaav aur chinta ko kam karane mein madad karata hai. Niyamit roop se fitness ke lie yog ka abhyaas karana weight control, sahee aasan, energy aur har tarah ke kalyaan ke ek anubhav ko badha sakata hai.

 Bhujangasan-

Bhujangaasan yog ka ek pramukh aasan hai jo sarvaangaasan ke antargat aata hai. Yah aasan saans chakr ko kholane aur peeth kee maansapeshiyon ko majaboot aur lacheela banaane mein madad karata hai. Isaka naam saans ko sarp kee tarah kheenchane aur oonchee tanaav se peeth ko kholane ke lie darshaaya jaata hai.

Bhujangaasan karane ke liye:

• Isake liye sabse pahale mat ya chataee par let jaye.
• Ab apane hatheliyon ko apane sine par rakhen.
• Ab dheere-dheere shvaas bharte huye apani chhati ko ooper keeor uthayen. Usake baad apane pet ko ooper uyhaten.
• Ees mudra me 30 second se 1 minute tak bane rahen.

 Baalasan

Baalaasan yog ka ek pramukh aasan hai jo aaraam aur sthirata ko badhaane mein madad karata hai. Yah aasan baalak ke svaroop mein kaha jaata hai, jise sanskrt mein "baal" shabd se darshaaya jaata hai. Is aasan ko bachchon kee tarah baithate hue kiya jaata hai, isalie isaka naam baalaasan hai. Yah dhyaan lagane me help karata hai aur shareer ko vishraam dene ke lie achchha hota hai.

 Baalaasan karane ke lie:

• ek yogamatt ya chataee par baithen,
• maat par ghutane ke bal baithe aura pane hip ko apane pair ke ooper tikayen.
• Ab shvaas ko bharte huye apane dono haathon ko ooper uthaye, usake baad shvaas chhodate huye sharir ko aage le jayen and apane haathon se jamin ko chhune kishish kare.
• Apane maathe ko jamin par tikayen, and jab tak ho sakta hai is position me bane rahe.
• Ab aaram se ooper uth jayen.
• Is process ko 4-5 baar dohrayen.

Baalaasan ke laabh:

• Tanaav  ko kam karane aur maanasik chinta ko door karane mein madad karata hai.
• Peeth, kandhon aur gardan ko aaraam deta hai.
• Shvaas aur gais ko niyantrit karata hai aur paachan ko sudhaarata hai.

Pashchimottaanaasan

pashchimottaanaasan, jise inglish mein "saiataid forward baind" ya "intainsai dorsal straitchh" bhee kaha jaata hai, yog ka ek pramukh aasan hai, jo poore shareer ko kheenchane aur tandurust karane mein madad karata hai. "pashchim" sanskrt mein "pashchim" ko darshaata hai, jo is aasan ke dauraan hone vaalee peeth kee majabootee ko darshaata hai. Pashchimottaanaasan hath yog, vinayaas yog aur aashtaang yog mein jyadatar prayog kiya jaata hai.

 Pashchimottaanaasan karane ke lie:

• Isake liye sabse pahale yog maat par ya chataee par siddha baith jayen.
• Ab apane dono pairon ko aage keeor failakar ek dusare se satakar rakhen.
• Shvaas bharte huye dono haathon ko oper keeor uthayen and shvaas chhodate huye dono haathon se pair ki ungaliyan pakade.
• Dhyan rahe ees douran aapke ghutane nahi mudane chahiye.
• Jitana der rah sakte hai rahe, phir normal position me aa jayen.

Pashchimottaanaasan ke laabh

• hips, koolhon, peeth, aur peeth kee maansapeshiyon ko majaboot aur lacheela banaane mein madad karata hai.
• Shaareerik aur maanasik tanaav ko kam karata hai.
• Pet kee maansapeshiyon ko sthaaneey roop se kheenchakar paachan ko sudhaarata hai.
• Saitika, asthisanyam, aur peeth dard ko kam kar sakata hai.

Trikonaasan

 Jise traayangal pose bhee kaha jaata hai, ek prasiddh yog aasan hai jo shareer ke vibhinn hisson ko kheenchane aur majaboot karane par dhyaan kendrit karata hai. "trikon" sanskrit mein "tribhuj" ko kaha jata hai, jo is aasan mein shareer dvaara banae jaane vaale aakaar ko darshaata hai. Trikonaasan ko hath yog, vinayaas yog aur aashtaang yog ke shailiyon mein aamataur par prayog kiya jaata hai.

 Trikonaasan karane ke lie:

• Sabse pahale yog matt par sidhe khade ho jaye, aur apna haath kamar par rakhen.
• Ab dheere-dheere apane pairon ko jitana ho sake utana failaye.
• Aapke pairon ke beech ki duri aapke kandhon ki choudai se adhik honi chahiye.
• An apane pairon ko dahine(right) side mode & body ko siddha & samne rakhen.
• Ab shvaash len aura pane dahine haath aur body ko dahine keeor niche khinche, taki aap apane daihine haath se dahine pair ki anguthe ko chhoo saken.
• Sath hi apane bayen haath ko ooper keeor siddha 90^o me rakhen.
• Apani najar hamesha apani ooper wale haath keeor hi rakhen.
• Ees position me kam se kam 30 second se 1 minute tak rahe.
• Yahi process dusare taraf rakhen.

Trikonaasan ke laabh

• jaanghon, hips, koolhon, pindaliyon, pindaliyon ke pichhale hisse aur kamar ko kheenchane aur majaboot karane mein madad karata hai.
• Maansapeshiyon, hips aur kandhon mein lacheelaapan aur gatividhi badhaane mein madad karata hai.
• Paachan ko sudhaarata hai aur pet ke angon ko protsaahit karata hai.
• Santulan aur poschar ko badhaata hai. Tanaav, chinta aur thakaan ko kam karata hai.
• Sahee tareeke se kiya jae to saitika aur peeth dard ke lie phaayademand ho sakata hai.

To doston aaj-kal fitness par dhyan dena baut jaruri hai. Nahi to aapke charo taraf aapke fitness ko khatm karane ke liye hi taiyari ki ja rahi hai. Opper bataye gaye yog aapko fit rakhane ke liye batai

 Dhyaan den: yog aasanon ko sahee dhang se karane ke lie sthirata aur saavadhaanee ke saath abhyaas karen. Yadi aap kisee chot ya chikitsa sthiti se peedit hain, to aapako apane Dr. se salah lena chaahie.

see also--

• चुटकी भर हिंग के बाल्टी भर फायदे | 

• सूर्य-नमस्कार को सीखें और करे | 

• अंकुरित अनाज के रुप में हमलोग जहर खा रहे है | 

• महामारी में बाल धोने का तरीका बाँझपन ला रहा है | 

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