अधोमुखश्वानासन

thumb|250px|adhomukhashvanasan adhomukhashvanasan (aangrezi: Adhomukhasvanasana) shvasan se sambandhit mahattvapoorn yogasan hai. adho-samane, mukh-chehara, svan (shvan)-kutta. adhomukh svan asan ek kutte (shvan, svan) ki tarah samane ki or jhukane ka pratikatmak hai. isalie ise 'adhomukhashvanasan' kahate haian.

mahattv

adhomukhashvanasan sanskrit ka shabd hai jahaan adho ka arth age, mukh ka arth chehara, shvan ka arth kutta aur asan ka arth mudra hai. is asan ko adhomukhashvanasan isalie kaha jata hai kyoanki is asan ko karate samay thik vaise hi akriti banayi jati hai, jaise shvan age ki or jhukakar apane sharir ko khianchate samay banata hai. adhomukhashvanasan soory namaskar ka ek avashyak hissa hai aur yah poore sharir ko majaboot banane ke sath hi maansapeshiyoan ko lachila banane mean madad karata hai. adhomukhashvanasan kandhoan mean ak dan se chhutakara dilane aur ridh ki haddi ko badhane aur pairoan ko sidha rakhane mean madad karata hai. yah asan yog mudra ke kee asanoan mean ek mahatvapoorn asan mana jata hai. isalie jyadatar log is yog mudra ka abhyas karate haian.

vidhi

adhomukhashvanasan yogasan ko karane ki prakriya bahut asan hai aur koee bhi aisa vyakti jisane yogabhyas karana shuroo hi kiya hai, yah asani se kar sakata hai. yah yogasan atyant labhadayak hai aur ise pratidin ke yogabhyas mean avashy jo dana chahie.

1. adhomukhashvanasan mean sabase pahale sidhe kh de hoan aur donoan pairoan ke bich doori rakhean.
2. usake bad dhire se niche ki or mu dean jisase ki V jaisa akar banega.
3. donoan hathoan aur pairoan ke bich mean tho di-si doori banayean.
4. saans lete samay apane pairoan ki uangaliyoan ki madad se apane kamar ko pichhe ki or khianchean. apane pairoan aur haanthoan ko na mo dean.
5. aisa karane se sharir ke pichhe, haanthoan aur pairoan ko achchha khianchav milega.
6. ek lambi si saans lean aur kuchh deri ke lie is mudra mean rukean.

labh

1. yah asan sharir ko oorja deta hai aur taro-taza karata hai.
2. yah ridh ki haddi ko lachila banata hai. chhati ki maansapesiyo ko majabooti pradan karata hai aur pheph de ki kshamata ko badhata hai.
3. poore sharir ko shakti pradan karata hai. visheshakar haanth, kandhe aur pairoan ko.
4. maansapesiyo ko sudridh karata hai aur mastishk mean rakt ka sanchar badhata hai.
5. man ko shaanti pradan karata hai evan saradard, aniandra, thakan adi mean bhi atyant labhadayak hai.

savadhaniyaan

1. yadi koee uchch raktachap se pi dit hai. tab yah asan nahian karana chahie.
2. aankhoan ki keshikaean kamajor haian, kandhe ki chot ya dast se pi dit haian to bhi yah asan n karean.

adhomukhashvanasan se pahale kiye jane vale asan

1. dhanurasan
2. dandasan

adhomukhashvanasan ke bad kiye jane vale asan

1. ardhapiancha mayurasan
2. chaturang dandasan
3. oordhvamukh shvanasan

panne ki pragati avastha

adhar

prarambhik

madhyamik

poornata

shodh