भुजंगासन

thumb|300px|bhujangasan bhujangasan (aangrezi: Bhujangasana or Cobra Pose) soory namaskar ke 12 asanoan mean se 8vaan hai. bhujangasan ko 'sarpasan', 'kobara asan' ya 'sarp mudrasan' bhi kaha jata hai. is mudra mean sharir saanp ki akriti banata hai. ye asan jamin par letakar aur pith ko mo dakar kiya jata hai. jabaki sir saanp ke uthe hue phan ki mudra mean hota hai. bhujangasan phan uthae huean saanp ki bhaanti pratit hota hai, isalie is asan ka nam bhujangasan hai. yah chhati aur kamar ki maansapeshiyoan ko lachila banata hai aur kamar mean aye kisi bhi tanav ko door karata hai. merudand se sambandhit rogiyoan ko avashy hi bhujangasan bahut labhakari sabit hoga. striyoan mean yah garbhashay mean rakt ke daure ko niyantrit karane mean sahayata karata hai. gurde se sanbandhit rogi ho ya pet se sanbhandhit koee bhi pareshani, ye asan-sa asan sabhi samasyaoan ka hal hai.

vidhi

1. zamin par pet ke bal let jaean, padaanguli aur mastak zamin pe sidha rakhean.
2. pair ekadam sidhe rakhean, paanv aur e diyoan ko bhi ek sath rakhean.
3. donoan hath, donoan kandho ke barabar nichean rakhe tatha donoan kohaniyoan ko sharir ke samip aur samanantar rakhean.
4. dirgh shvas lete hue, dhire se mastak, phir chhati aur bad mean pet ko uthaean. nabhi ko zamin pe hi rakhean.
5. ab sharir ko oopar uthate hue, donoan hathoan ka sahara lekar, kamar ke pichhe ki or khichean.
6. donoan bajuoan pe ek saman bhar banae rakhean.
7. sajagata se shvas lete hue, ri d ke jo d ko dhire-dhire aur bhi adhik mo date hue donoan hathoan ko sidha karean; gardan uthate hue oopar ki or dekhean.
8. apane kandhoan ko shithil rakheanl avashyakata ho to kohaniyoan ko mo d bhi sakate haian. yatha avakash abhyas zari rakhate hue, kohaniyoan ko sidha rakhakar pith ko aur zyada vakrata dena sikh sakate haian.
9. dhyan rakhean ki apake pair abhi tak sidhe hi haian. halki muskan banaye rakhean, dirgh shvas lete rahean.
10. apani kshamatanusar hi sharir ko tanean, bahut zyada mo dana haniprad ho sakata hai.
11. shvas chho date hue prathamat: pet, phir chhati aur bad mean sir ko dhire se vapas zamin le ayean.

savadhaniyaan

1. sabase mahatvapoorn bat, bhujangasan ya phir yog ka koee aur any asan ho to use apani kshamata ke anusar hi karana chahie.
2. yadi is asan ko karate vakt pet dard ya sharir ke kisi any sharir mean adhik dard ho to is asan ko na kare.
3. jis vyakti ko pet ke ghav ya aant ki bimari hai, vo is asan ko karane se pahale chikitsak se salah le.
4. is asan ka abhyas karate vakt pichhe ki taraph jyada na jhukean. isase maans-‍peshiyoan mean khianchav a sakata hai jisake chalate baanhoan aur kandhoan mean dard paida hone ki sanbhavana badhati hai.

labh

1. kandhe aur gardan ko tanav se mukt karana.
2. pet ke snayuoan ko mazaboot banana.
3. sanpoorn pith aur kandhoan ko pusht karana.
4. ridh ki haddi ka oopar vala aur manjhala hissa zyada lachila banana.
5. thakan aur tanav se mukti pana.
6. asthama tatha any shvas prashvas sanbandhi rogoan ke lie ati labhadayak (jab asthama ka daura jari ho to is asan ka prayog na karean).

panne ki pragati avastha

adhar

prarambhik

madhyamik

poornata

shodh

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sanbandhit lekh

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