yog hamari mansik v sharirik shaktiyon ko barhane ke sath-sath hamare andar nihit shaktiyon ko bhi viksit karta hai. sharir vibhinn tantron ka samuh hai, pratyek tantra viksit karne ke lie hamare rishi-muniyon ne anek tarah ke yog sujhae hain. viksit snayu tantra bhi hamare svasth sharir ki jarurat hai. ise majbut karne men hastapadangushthasan vishesh karagar hai.
pratham vidhi: chati age failakar sam rekha men khare rahie. sir, gala, pith aur panv sidhe sam sutra men hon. ghutne sidhe rakhie donon panv ek-dusre ke pas hon, ab ek panv ghutna sidha rakhakar shanaiah shanaiah upar kijie, jab yah panv dusre panv ke sath samkon men a jae, tab bhumi ke sath samanantar hoga. is samay ek hath se ek panv ka angutha pakar lijie aur dusra hath kamar par rakhie. is asan men donon hathon ka bhi prayog kiya jata hai. chitra 1 ke anusar donon hathon ki ungliyon ko ek dusre men fansakar pair ke talue ko pakren.
uprokt donon mudraon men kam se kam 30 sekand tak rahne ke pashchat upar kiye hue panv ke ghutne par apna sir athva nak lagane ka prayatn karen. sir ko ghutne par lagate samay apne pet ko andar khinchakar rakhen. shvas samanya rahe. jo pahle din is prakar khare hokar nahin kar sakte, ve divar, mej, kursi ya aur kuch rakh len, tatha uska sahara lekar yah asan karen. sahara lekar karne se asan ka parinam yadyapi nyun ho jata hai. pahle din ghutne ko sir lagana bhi anek logon ke lie asahaj hota hai, parantu abhyas se sahaj ho jaega.
jaise-jaise abhyas barhta jae, vaise-vaise kisi sahare ke bina asan karne ka yatn karna chahie. kamre ke bich men khara hokar ukt sabhi asan karne chahie aur kam se kam ek-do minat sthir hona chahie. vriddh tatha kamjor vyakti jo asan ko letakar ya khare hokar nahin kar sakte, ve ise kursi par baithakar bhi kar sakte hain. kursi par baithne ke karan ek panv ka ghutna sidha nahin hoga, jisse jyada kathinai nahin hogi. parantu upar ka adh aa bhag purvavat batai gai vidhi ke anusar kiya ja sakta hai. khare hokar karne ki apeksha yah saral to hai, par isse labh lagabhag vahi prapt hote hain.
jamin par ek panv se chaiki lagakar tatha dusre panv ko sidha age failakar is asan ka adha bhag kiya ja sakta hai. yahi bhag is asan men mukhya hai tatha khara hokar karna jaruri hai. shuru men kathin lagne vala yah asan, mah do mah ke abhyas se sugmta se ho jata hai. is asan se panv, jangha, kamar, pith, gala adi sthan ke snayu nirdosh ho jate hain.
is asan ke parinam pahle hi din se ane shuru ho jate hain. jo log khare hokar yah asan nahin kar sakte, ve jamin par le. takar bhi kar sakte hain. chat ki or chati aur pith bhumi ki or lagakar let jaie. dhire-dhire panv ko upar kijie. donon ghutne sidhe rakhie, iske bad hath se panv ka angutha pakarakar sir uthakar ghutne se lagaie. is prakar bistar par letakar bhi yah asan kiya ja sakta hai.
dusri vidhi: hastapadangushthasan ki dusri mudra karte samay gardan sidh ai rakhen tatha uprokt ki bhanati sidh o khare hokar, bayan hath kamar par rakhen. dayen hath se dayen pair ko upar uthate hue jangha tak le aen. yah asan kam se kam 30 sekand men pura karen. shuru men koi sahara liya ja sakta hai. abhyas se kuch hi dinon men asani se kiya ja sakta hai. tisri vidhi: dusri vidhi ki bhanti hi sidhe khare hokar, chati age ki or failakar, gardan sidhi rakhen. ab dayen pair ke anguthe ko apne dayen hath ki do ungliyon se pakren tatha angutha bahar ki or rakhen. jaisa ki chitra 3 men darshaya gaya hai, apne dayin or yathasanbhav jhukne ka prayas karen.
labh: hastapadangushthasan ki ye sabhi mudraen niyampurvak karne se gardan, jangha, chati adi sanpurn sharir ke snayu majbut hote hain. kanpavat se pirit rogiyon ke lie uttam asan hain. hath pairon ki bimariyan dur hoti chitra-4 hain. vyaktitva men nikhar ata hai.
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