motape se nijat ke lie labhkari yogasan svami satyarth sutra kaha jata hai-‘pahla sukh nirogi kaya aur dusra sukh jeb men maya.’ yani ki sab kam bad men, pahle sharir ko svasth banae rakhne par dhyan den. dinacharya men jo bhi karen, vah svasthya ko barhane vala ho. svasthya ko najrandaj karke koi kam n karen.
islie man men pahla bhav nirogi bane rahne ka hona chahie aur uske lie prayas bhi kie jane chahie. iske bad jo bhav man men ana chahie vah hai dhan daulat kamane ka. lekin dekha ye jata hai ki svasthya ki parvah kie bina keval paisa kamakar bhog vilas ko barhane men to lag jate hain, paisa a bhi jata hai, lekin svasthya rah jata hai. fir usi paise ko svasthya banane ke lie lagaya jata hai, lekin svasthya paise se nahin banta.
agar har din subah svasthya banane ke lie thora samay diya jae, to vyakti svasth sharir ke sath jyada kam kar adhik kama sakta hai, jabki rogi sharir ke sath vyakti jindgi ki daur men piche rah jata hai. motape ko dur karne ke lie yogabhyas ke sath-sath khanpan par bhi vishesh dhyan den. aisa kuch n khaen, jo motapa barhane men madad kare. subah khali pet ek se do gilas garm pani men adhe ninbu ka ras aur do chammach shahad dalakar pien. rat men sone se pahle ek chammach trifla ko pani men ubalakar pien.
jyada karva lage to usmen do chammach shahad dal sakte hain. hafte men ek din upvas rakhakar keval taral padarth len. yogabhyas subah khali pet shauchadi ke bad khule vatavaran men karne chahie. shavasan kamar ke bal sidhe letakar donon pairon men ek se derh fut ka antar rakhakar pairon ko ekadam dhila chor den.
isi prakar donon hath janghaon se kuch duri par jamin par rakhakar hatheliyon ka rukh upar rakhte hue hathon ko ekadam dhila chorakar apne dhyan ko sans ki gati par le aen. sans dhire-dhire ani aur jani chahie. sharir ke kisi bhi bhag men koi sthul gati, halachal aur tanav nahin hona chahie. kuch der ke lie isi asan men lete rahen. labh sharir ki thakan mitane men yah labhkari hai.
mansik tanav, chinta, dipreshan, haibladapreshar, hriday rog aur nind n ane ki bimari men yah vyayam faydemand hota hai. utsah, umang, ullas, anand aur prasannata ka sanchar man men hone lagta hai. yah vyayam sharir ko rilaiks kar deta hai. bahyavritti pranayam kisi bhi asan men aram se baithakar dhire-dhire sans bharen aur fir dhire-dhire nikal den.
adhik se adhik sans nikalne ke bad mul band laga len. iske bad pet ko andar ki or khinchakar kamar ke sath chipkate hue uddiyan bandh laga len aur fir jalandhar laga len. ismen puri tarah tinon bandh lag jaainge. thori der sans bahar rokne ke bad bandhon ko kholte hue sans bhar len. 3-4 bar iska abhyas kar lijie.
labh iske niyamit abhyas se kabj, apach, gais banna, dakaren, bhukh n lagna aur esiditi adi udar rog dur ho jate hain. yah daybitij men bhi labhkari hai. livar, pliha, atan ,ne malashay aur matru ashay ka e bal deta hai. sharir ka shodhan karta hai. svapnadosh, shighrapatan, dhatu rog aur virya sanbandhi rog dur karne vala hai. savdhani hai bladperashar, dil ki bimari aur pet ke aepreshan men iska abhyas n karen.
ujjayi pranayam kisi bhi asan men aram se baithakar dhire-dhire nak se sari sans bahar nikalen. uske bad sans ko dhire-dhire bharna shuru karen aur gale ki sabhi manspeshiyon ko tait karke gale se avaj karte hue sans bharen. gale se avaj ani chahie, jaise sans takrahat ke sath andar ja rahi ho. sans bharte rahen.
lagatar aisa karte rahne se ek kanpan si hriday se lekar mastishk tak hone lagegi. jab sans pura bhar len, tab jalandhar bandh hatakar hath ki pran aayam mudra banakar nasika par le aen. ab dain nasika ko band kar bain nasika se dhire-dhire sans ko bahar nikal den. isko 8-10 bar kar lijie. labh hriday men kanpan ke dvara uski shakti ko barhata hai aur hriday men rakt ki rukavton ko dur karta hai.
sabhi pakra ar s e hriday rage a ne ka e daru kar deta hai. gale men kaf ke jamav ko dur kar kharraton ko kam kar deta hai. thairait v pairathairait granthi ko svasth banata hai. haipo thairayad ke karan agar vajan barha ho, to isse kam ho jata hai. avaj ko madhur banata hai aur dhatu sanbandhi doshon ko dur karta hai.
mandagni, kshay, kas, jvar adi rogon men labhkari hai. rakt ki matra barhakar mastishk ka bal deta hai. bhastrika pranayam kisi bhi asan men baithakar teji se sans ko donon nasika randhron se adhik se adhik bahar fenke. bina sans roke adhik se adhik sans bharen fir bahar fenke aur bharen. is prakar bar-bar dhimi gati se sans fenkte rahen aur bharte rahen.
30-40 bar sans nikalne v bharne ke bar sari sans bahar nikal den. ab hath ki pranayam mudra banakar nak par le jaen. bain nak ko band kar dain nak se dhire-dhire sans bharen. adhik se adhik sans bharne ke bad jalandhar bandh lagakar mulbandh laga len. sans ko bahut thori der andar roken, fir dhire se bandh hatakar bain nasika se sans bahar nikal den. yah chakra bhastrika pranayam kahlata hai.
2-3 chakra iska abhyas kar len. labh yah vyayam vat, pitt aur kaf se utpann rogon ko khatm kar deta hai. jathragni ko barhata hai. nimn bladapreshar, diperashan, anidra, jade a ,ne ghatu n e ka dadar, najla-jaku am, siradard aur bhulne ki bimari me labhkari hai. yah madhumeh, motape, bhukh n lagna aur asthama men labh deta hai.
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