पद्मासन

thumb|250px|padmasan padmasan ya kamal asan (aangrezi: Padmasana or Lotus position) baithakar ki jane vali yog mudra hai jisamean ghutane viparit disha mean rahate haian. is mudra ko karane se man shaant v dhyan gahara hota hai. kee sharirik vikaroan se aram bhi milata hai. is mudra ke niyamit abhyas se sadhak kamal ki tarah poorn roop se khil uthata hai, isalie is mudra ka nam 'padmasan' hai. chini v tibbati bauddh manyata mean kamal asan ko 'vajr asan' bhi kaha jata hai.

padmasan mean sharir ki gatividhiyaan ruk jati haian jisase sthirata ati hai aur man dhyan mean asani se lagata hai. padmasan ka abhyas niyamit karane se sharirik, manasik evan adhyatmik roop se sukh evan shaanti milati hai. padmasan sthir banakar sharirik aur manasik tanav ko door karata hai jisase svasth rah sakate haian. isake abhyas se ekagrachitta badhati hai aur kisi bhi kam ko jyada behatar dhang se kiya ja sakata hai.

vidhi

1. samatal dharatal par asan bichhakar baith jaean, kamar aur gardan sidhe hoan tatha donoan pair samane ki or sidhe khule hoan.
2. dhire se apane dahine ghutane ko mo dean aur pair ko aram se baanyi jaangh par rakh dean, dhyan rakhean ki e di pet ke pas rahe aur talava oopar ki taraph ho.
3. isi tarah se baean pair ko aram se daanyi jaangh par rakhean.
4. agar doosare pair ko rakhane mean takaliph ho to jaldibaji ya jabaradasti bilakul na karean.
5. donoan pair mu de aur aram se viparit jaanghoan par rakhe hue hoan. ab donoan hathoan ko kisi ek mudra mean apane ghutanoan par rakhean.
6. dhyan rakhean kamar aur gardan sidhe rahean (aram se sidhe rakhean, tane hue nahian) tatha kandhe aram ki mudra mean raheange.
7. isi sthiti mean rahakar gahari saansean lete aur chho date rahean. saansoan ka lena aur chho dana aram se karean jabaradasti na karean.
8. 3 se 5 minat ke bad doosare pair ko oopar rakh kar ye karean.

poorn labh hetu mudra prayog - kisi bhi mudra mean baithakar padmasan karane se sharir mean oorja ka sanchar badhata hai, sabhi mudraean alag hoti haian aur is prakar unase hone vale labh bhi alag-alag hote haian.

padmasan ke sath karagar mudrayean - chin mudra, chinmayi mudra, adi mudra aur brahm mudra. inamean se kisi mudra ke sath padmasan mean baithakar kuchh der saans lean aur sharir mean hone vali oorja sanchar ko anubhav karean.

labh

1. padmasan maansapeshiyoan ke tanav ko kam karata hai aur raktachap ko niyantran mean lata hai.
2. ye asan pachan shakti badhane mean madad karata hai jisase kabj door hoti hai.
3. padmasan ke abhyas karane se man shaant aur aur svabhav (chit) prasann rahata hai.
4. is asan mean gardan aur kamar ko sidha rakhate haian jisase ridh ki haddi aur gardan samay ke sath majaboot hoti hai.
5. padmasan se ghutanoan aur takhanoan ko khichav milata hai jisase vo majaboot hote haian aur ye asan koolhoan ko kholata hai, jisase ve adhik lachile hote haian.
6. is asan ke nirantar abhyas se masik chakr sugam hota hai aur garbhavati mahilaoan ko prasav mean kam takaliph hoti hai.
7. yadi is asan ka niyamit abhyas kiya jae to saitika dard mean chamatkari phayada milata hai.
8. is asan ke abhyas se chetana aur sharirik oorja ko badha sakate haian.
9. ye asan chehare par chamak badhata hai jisase chehara kamal ki tarah khil uthata hai.

savadhaniyaan

1. ghutane ya takhane mean chot ya dard hai to is asan ko nahian karana chahie.
2. hamesha kisi anubhavi yoga tichar ki dekharekh mean is asan ka abhyas karana chahie, khasataur par agar nausikhiya haian to.
3. yadi padmasan karate samay sharir ke kisi aang mean jaroorat se jyada dard ya khichav ho to ise na karean.
4. apani chhamata ke anusar hi abhyas karean.
5. vairikoj nas ki samasya hone par ise n karean.
6. shuruat mean isaka abhyas 1-2 minat ke lie karean aur dhire-dhire ise 20-30 minat tak badha sakate haian. samany paristhitiyoan mean yah 5 se 10 minat ke lie hi paryapt hai.

panne ki pragati avastha

adhar

prarambhik

madhyamik

poornata

shodh