योगासन

yogasan yog ke karane ki kriyaoan v asanoan ko kahate haian. bharat ke prachin granthoan mean isaka vivaran prapt hota hai. vishv ki pratham pustak rrigved mean kee sthanoan par yaugik kriyaoan ke vishay mean ullekh milata hai.

prachin bharatiy virasat

'yog' ki utpatti bharat mean huee hai. yah prachin bharatiy virasat hai, jise hamare rrishi-muniyoan, tapasviyoan tatha yogiyoan ne sambhale rakha. adhunik samay mean yog ka prachar-prasar videshoan mean bhi bahut hua, isalie pashchaty sabhyata ki nakal karane vale 'yog' shabd ko 'yoga' bolane mean gauravanvit mahasoos karate haian. yog ek aisi vidya hai, jise rogi-nirogi, bachche-boodhe sabhi kar sakate haian. mahilaoan ke lie yog bahut hi labhaprad hai. chehare par lavany banae rakhane ke lie bahut-se asan aur karm haian.

asan karane se poorv

yog ke aantargat ane vale yogasanoan ko prarambh karane se pahale unhean sikhana avashyak hai. asan karate samay uchit savadhaniyoan ka dhyan bhi rakhana atyant avashyak hai. koee bhi asan prabhavakari tatha labhadayak tabhi ho sakata hai, jabaki usako uchit riti se kiya jae. yogasan ke samay nimn batoan ka dhyan rakhana chahie-

1. yogasan shauch kriya evan snan se nivritt hone ke bad hi kiya jana chahie. ise karane ke ek ghante pashchath bhi snan karean.
2. samatal bhoomi par asan bichhakar ise karana chahie. mausam ke anusar hi dhile vastr pahanana chahie.
3. khule evan havadar kamare yogasan ke liy uchit rahate haian, taki shvas ke sath svatantr roop se shuddh vayu le sakean. abhyas bahar bhi kar sakate haian, parantu asapas ka vatavaran shuddh tatha mausam suhavana ho.
4. asan karate samay anavashyak jor n lagaean. yaddhapi prarambh mean maansapeshi k di mahasoos hoti haian, lekin kuchh hi saptah ke niyamit abhyas se sharir lachila ho jata hai.
5. asanoan ko asani se sanyamapoorvak karana chahie, kathinaee se nahian. yadi kisi asan ko karane mean pareshani tatha pi da ho to use nahian karana chahie.
6. masik dharm, garbhavastha, bukhar, ganbhir rog adi ke dauran asan n karean.
7. yogabhyasi ko samyak ahar arthat bhojan prakritik aur utana hi lena chahie, jitana k‍i pachane mean asani ho. vajrasan ko chho dakar sabhi asan khali pet hi karana thik rahata hai.
8. asan ke praranbh aur aant mean vishram karana chahie. asan vidhipoorvak hi karean. pratyek asan donoan or se karean evan usake poorv abhyas karean.
9. yadi asan ko karane ke dauran kisi aang mean atyadhik pi da hoti hai to kisi yog chikitsak se salah lekar hi asan karean.
10. yadi vatoan mean vayu, atyadhik ushnata ya rakt atyadhik ashuddh ho to sir ke bal kie jane vale asan nahian karane chahie. vishaile tatv mastishk mean pahuanchakar use kshati n pahuancha sakean, isake lie savadhani bahut mahattvapoorn hai.
11. yog prarambh karane ke poorv aang sanchalan karana avashyak hai. isase aangoan ki jak dan samapt hoti hai tatha asanoan ke lie sharir taiyar hota hai.

gun tatha labh

yogasan ke gun tatha usase hone vale labh nimnalikhit haian-

1. sabase b da gun yah hai ki yogasan sahaj sadhy aur sarvasulabh haian. yah ek aisi vyayam paddhati hai, jisamean n to kuchh vishesh vyay hota hai aur n hi itani sadhan-samagri ki avashyakata hoti hai.
2. yogasan amir-garib, boodhe-javan, sabal-nirbal sabhi stri-purush kar sakate haian.
3. asanoan mean jahaan maansapeshiyoan ko tanane, siko dane aur aianthane vali kriyaean karani p dati haian, vahian doosari or tanav-khianchav door karane vali kriyaean bhi hoti rahati haian, jisase sharir ki thakan mit jati hai aur asanoan se vyay shakti vapis mil jati hai.
4. manav sharir aur man ko tarotaja karane, unaki khoee huee shakti ki poorti kar dene aur adhyatmik labh ki drishti se bhi yogasanoan ka apana alag mahattv hai.
5. yogasanoan se bhitari granthiyaan apana kam achchhi tarah kar sakati haian aur yuvavastha banae rakhane evan viry raksha mean sahayak hoti haian.
6. pet ki bhali-bhaanti sucharu roop se saphaee bhi yogasan se hoti hai aur pachan aang pusht hote haian. pachan sansthan mean g dab diyaan utpann nahian hotian.
7. yogasan merudand (ridh ki haddi) ko lachila banate haian aur vyay huee na di shakti ki poorti karate haian.
8. vibhinn prakar ke yogasan peshiyoan ko shakti pradan karate haian. isase motapa ghatata hai aur durbal-patala vyakti tandarust hota hai.
9. striyoan ki sharir rachana ke lie yogasan vishesh anukool haian. ve unamean sundarata, samyak-vikas, sugh data aur gati, saundary adi ke gun utpann karate haian.
10. yogasanoan se buddhi ki vriddhi hoti hai aur dharana shakti ko nee sphoorti evan tajagi milati hai. oopar uthane vali pravrittiyaan jagrit hoti haian aur atma-sudhar ke prayatn badh jate haian.
11. striyoan aur purushoan ko sanyami evan ahar-vihar mean madhyam marg ka anukaran karane vala banane mean yogasan vishesh bhoomika nibhate haian, at: man aur sharir ko sthaee tatha sampoorn svasthy milata hai.
12. yogasan shvasan kriya ka niyaman karate haian, hriday aur pheph doan ko bal dete haian, rakt ko shuddh karate haian aur man mean sthirata paida kar sankalp shakti ko badhate haian.
13. sharirik svasthy ke lie bhi yogasan varadan svaroop haian, kyoanki inamean sharir ke samast bhagoan par prabhav p data hai aur vah apane kary sucharu roop se karate haian.
14. asan rog vikaroan ko nasht karate haian, rogoan se raksha karate haian, sharir ko nirog, svasth evan balishth banae rakhate haian.
15. asanoan se netroan ki jyoti badhati hai. inaka nirantar abhyas karane vale ko chashme ki avashyakata samapt ho jati hai.
16. yogasan se sharir ke pratyek aang ka vyayam hota hai, jisase sharir pusht, svasth evan sudridh banata hai. asan sharir ke snayu tantr, raktabhigaman tantr tatha shvasochchhavas tantr ki kriyaoan ka vyavasthit roop se sanchalan karate haian, jisase sharir poornat: svasth bana rahata hai aur koee rog nahian hone pata.
17. sharirik, manasik, bauddhik aur atmik sabhi kshetroan ke vikas mean asanoan ka adhikar hai. any vyayam paddhatiyaan keval bahy sharir ko hi prabhavit karane ki kshamata rakhati haian, jabaki yogasan manav ka chahuanmukhi vikas karate haian.

asanoan ke prakar

rrishi-muniyoan ne svasth aur adhyatmik prashnoan ki khoj ke dauran prakriti, pashu aur pakshiyoan ka gahan adhyayan kar yah janane ka prayas kiya ki sahaj roop se kis tarah se svasth aur chaitany raha ja sakata hai. in rrishiyoan dvara vibhinn prakar ke asanoan ko avishkrit kiya gaya. yog ke asanoan ko mukhh‍yat: chh: bhagoan mean baanta ja sakata hai-

pashuvat asan

ve asan jo pashu-pakshiyoan ke uthane-baithane aur chalane-phirane ke dhang ke adhar par banaye ge haian, ve pashuvat asan kahe jate haian, jaise-

vrishchik asan, bhujangasan, mayoorasan, sianhasan, shalabhasan, matsyasan, bakasan, kukkutasan, makarasan, hansasan, kakasan, ushtrasan, kurmasan, kapottasan, marjarasan, kroanchasan, shashaankasan, titali asan, gaumukhasan, garu dasan, khag asan, chatak asan, ulluk asan, shvanasan, adhomukh shvanasan, parshv bakasan, bhadrasan ya gorakshasan, kagasan, vyaghrasan, ekapad rajakapotasan adi.

vastuvat asan

ve asan jo vishesh vastuoan ke aantargat ate haian, jaise-

halasan, dhanurasan, akarn ardh dhanurasan, akarn dhanurasan, chakrasan ya urdhv dhanurasan, vajrasan, supt vajrasan, naukasan, viparit naukasan, dandasan, tolangasan, tolasan, shilasan adi.

prakriti asan

isake aantargat ve asan ate haian, jo vanaspati, vriksh aur prakriti ke any tatvoan par adharit hote haian, jaise-

vrikshasan, padmasan, latasan, ta dasan, padm parvatasan, mandookasan, parvatasan, adhomukh vrikshasan, anantasan, chandrasan, ardh chandrasan, talabasan adi.

aang ya aang mudravat asan

ve asan jo vishesh aangoan ko pusht karane vale mane jate haian, jaise-

shirshasan, sarvaangasan, padahastasan ya uttanasan, ardh padahastasan, viparitakarni sarvaangasan, salanb sarvaangasan, merudandasan, ekapadagrivasan, pad aangushthasan, utthishth hastapadaangushthasan, supt padaangushh‍thasan, katichakrasan, dvipad viparit dandasan, janusirasan, januhastasan, parivritt janusirasan, parshvottanasan, karnapi dasan, balasan ya garbhasan, anand balasan, malasan, pran muktasan, shavasan, hastapadasan, bhujapi dasan adi.

yoginam asan

ye ve asan haian, jo kisi yogi ya bhagavan ke nam par adharit haian, jaise-

mahavirasan, dhruvasan, hanumanasan, matsyeandrasan, ardhamatsyeandrasan, bhairavasan, gorakhasan, brahmamudra, bharadvajasan, siddhasan, natarajasan, aanjaneyasan, ashtavakrasan, marichiyasan (marich asan), virasan, virabhadrasan, vashishthasan adi.

any asan

kuchh any mahattvapoorn asan bhi hote haian, jinake nam nimnalikhit haian-

svastikasan, pashchimottanasan, sukhasan, yogamudra, vakrasan, virasan, pavanamuktasan, samakonasan, trikonasan, vatayanasan, bandh konasan, konasan, upavishth konasan, chamatkarasan, utthishth parshv konasan, utthishth trikonasan, setubandh asan, supt bandhakonasan, pasasan adi.

panne ki pragati avastha

adhar

prarambhik

madhyamik

poornata

shodh