चक्रासन

thumb|250px|chakrasan chakrasan (aangrezi: Chakrasana or Wheel Pose) pith ke bal let kar kiya jane vala ek mahatvapoorn yogabhyas hai. 'chakr' ka arth hota hai- pahiya. is asan ko karane par sharir ki akriti chakr ke saman najar ati hai. isalie is asan ko 'chakrasan' kaha jata hai. dhanurasan ke viparit hone ki vajah se ise 'urdhv dhanurasan' bhi kahate haian. yogashastr mean is asan ko 'manipoorak chakr' kaha jata hai.

vidhi

1. sabase pahale svaschh aur samatal jamin par chataee ya asan bichha lean.
2. ab jamin par pith ke bal shavasan ki sthiti mean let jayean.
3. phir donoan peroan ke bich ek se dedh fit ka aantar banayean tatha peroan ke talavoan aur e diyoan ko jamin se lagaean.
4. ab donoan hathoan ki kohaniyoan ko mo dakar, hathoan ko jamin par kan ke pas is prakar lagaean ki uangaliyaan kandhoan ki or tatha hatheliyaan samatal jamin par tik jayean.
5. ab sharir ko halka dhila chho dean aur gahari saans lean.
6. pairoan aur hathoan ko sidha karate hue, kamar, pith tatha chhati ko oopar ki or uthaean. sir ko kamar ki or le jane ka prayas karean tatha sharir ko oopar karate samay saans rokakar rakhean.
7. aantim sthiti mean pith ko suvidhanusar pahiye ka akar dene ki koshish karean.
8. shuruat mean is asan ko 15 sekand tak karane ka prayatn karean. abhyas achchhe se ho jane par 2 minat tak karean.
9. kuchh samay pashchath shavasan ki avastha mean lot aean.
10. yah asan samany asanoan se tho da kathin hota hai, isalie is asan ko yogachary ki upasthiti mean karean. pratidin dhire-dhire abhyas karate raheange to ise asani se kar paeange; lekin praranbhik daur mean sharir par atyadhik dabav n dalean.

labh

yah yog jitana kathin hai utana hi sharir ke lie labhaprad bhi hai-

1. yah asan karane se rakt ka pravah teji se hota hai.
2. merudand tatha sharir ki samast na diyoan ka shuddhikaran hokar yogik chakr jagrat hote haian.
3. chhati, kamar aur pith patali aur lachili hoti hai sath hi ri d ki haddi aur pheph doan mean lachilapan ata hai.
4. maansapeshiyoan majaboot hoti haian jisake karan hath, pair aur kandhe chust durust hote haian.
5. is asan ke karane se lakava, sharirik thakan, siradard, kamar dard tatha aantarik aangoan mean hone vale dard se mukti milati hai.
6. pachan shakti b dati hai. pet ki anavashchayak charbi kam hoti hai aur sharir ki lambaee badhati hai.
7. is asan ko niyamit karane se vriddhavastha mean kamar jhukati nahian hai aur sharirik sphoorti bani rahati hai sath hi svapnadosh ki samasya se bhi mukti milati hai.

savadhaniyaan

1. yog karane se labh tab hota hai, jab ham unhean sahi tarike aur sahi avastha mean karean. tho di si galati hamare sharir ke lie bahut hi nukasanadeh ho sakati hai.
2. mahilao ko garbhavastha aur masik dharm ke samay yah asan nahian karana chahie.
3. dil ke marij, kamar aur gardan dard ke rogi, haee blad preshar aur kisi bhi tarah ke aaupareshan vale logoan ko bhi yah asan nahian karana chahie.
4. yogachary ki upasthiti mean hi chakrasan ka abhyas karean.

panne ki pragati avastha

adhar

prarambhik

madhyamik

poornata

shodh

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