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How to do bharadvajasana (seated spinal twist pose) and what are its benefits

(bah-ROD-va-JAHS-anna) , Bharadvaja = One of the seven famous seers credited with composing the hymns collected in the Vedas. Bharadwaja is one of the seven seers, and this asana is named after him. He is believed to have composed many hymns in the Vedas. The Seated Twist or Bhardwaj's Twist, as many call this asana, is a simple seated yoga posture that not only has many benefits but can be performed by absolutely anyone.

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How to do Bharadvajasana (seated spinal twist Pose) and what are its Benefits
बायद्वाज का ट्विस्ट , जजसे संस्क
ृ त भें बायद्वाजना कहा जाता है , यीढ़ औय एडडनॊभल क
े जलए एक आनुवांजिक औय
प्रेभऩूर्ण भॊड़ है। मह ऩॊस्ट ऩॊस्टुयल औय फॉडी अवेमयनेस क
े जलए प्रेरयत कयती है।
क
ै से कहें भारद्वाजसाना संस्क
ृ त में
(bah-ROD-va-JAHS-anna) , बायद्वाज = वेदों भें एकत्र ट्वकए गए बजनों की यचना कयने का श्रेम सात प्रजसद्ध द्रष्टाओं
भें से एक कॊ जाता है। बायद्वाज सात द्रष्टाओं भें से एक हैं, औय मह आसन उन्हीं क
े नाभ ऩय है। ऐसा भाना जाता है ट्वक
उन्होंने वेदों भें कई बजनों की यचना की है। फैठा रृआ ट्विस्ट मा बायद्वाज का ट्विस्ट, इस आसन कॊ कई लॊग कहते हैं,
मह एक सयल फैठा रृआ मॊग आसन है, जजसक
े न क
े वल कई लाब हैं, फल्कि मह बफि
ु ल ट्वकसी क
े बी द्वाया ट्वकमा जा
सकता है।
1. आसन करने से पहले आपकॊ क्या पता हॊना चाहहए
इस आसन का अभ्यास कयने से ऩहले आऩ अऩने ऩेट औय आंतों कॊ खाली यखना सुननश्चित कयें मा आसन कॊ कयने
से कभ से कभ चाय से छह घंटे ऩहले अऩना बॊजन कयें ताट्वक आऩका बॊजन ऩच जाए औय अभ्यास क
े दोयान खचण
कयने क
े जलए ऩमाणप्त ऊजाण हॊ।
सुफह सफसे ऩहले मॊग का अभ्यास कयना सफसे अच्छा है। लेट्वकन अगय आऩ मह सुफह नहीं कय सकते हैं, तॊ िाभ कॊ
इसका अभ्यास कयना ठीक है।
स्तर: इंटयभीडडएट
शैली: हठ मॊग
अवधि: 30 से 60 सेक
ं ड
पुनरावृत्ति: एक फाय प्रत्येक ऩक्ष ऩय
स्ट्रेच: वटेब्रल कॉलभ, डहप्स, िॊल्डय
मजबूती: ऩीठ क
े ननचले डहस्से
2. भारद्वाज क
ै से करें
1. पिण ऩय फैठॊ, अऩनी ऩीठ क
े साथ औय आऩक
े ऩैय आऩक
े साभने प
ै ला रृआ है। अऩने हाथों कॊ अऩने ियीय क
े ऩास
यखें, अऩने क
ू ल्हों क
े कयीफ।
2. अऩने घुटनों कॊ भॊड़ें औय उन्हें अऩने फाएं क
ू ल्हे क
े कयीफ लाएं , जैसे ट्वक दाएं ननतंफ ियीय का वजन उठाते हैं। अऩने
दाडहने जांघ क
े आचण ऩय अऩनी फाईं टखने क
े अंदरूनी डहस्से कॊ आयाभ दें।
3. श्वास लें औय अऩनी यीढ़ कॊ प
ै लाएं , जजतना संबव हॊ उतना फढ़ा सकते हैं। सााँस लें औय जजतना हॊ सक
े ऊऩयी धड़
कॊ घुभाएाँ। अऩने दाडहने हाथ कॊ पिण ऩय यखें, औय अऩने फाएं हाथ कॊ दाडहनी फाहयी जांघ ऩय यखें।
4. सुननश्चित कयें ट्वक फाईं ओय आऩका क
ू ल्हा आऩक
े ियीय क
े वजन कॊ पिण ऩय दफाता है।
5. थॊड़ा सा ऩीठ क
े ऊऩयी डहस्से कॊ भॊड़ें औय अऩनी यीढ़ की हड्डी क
े चायों ओय भॊड़ें, जैसे ट्वक आऩ ऩीठ क
े ननचले
डहस्से से जसय क
े जसये तक प्रबाव भहसूस कयें।
6. जफ बी आऩ सााँस छॊड़ते हैं तफ अऩनी यीढ़ कॊ लंफा यखें।
7. अऩने जसय कॊ ऐसे भॊड़ें ट्वक आऩ अऩने दाडहने क
ं धे ऩय देखें। लगबग एक नभनट क
े जलए भुद्रा ऩकड़ॊ।
8. सााँस छॊड़ते औय धीये से क
ें द्र भें वाऩस आने क
े जलए अऩने ट्रंक कॊ अनवाइस्ट कयें। एक सांस लें, औय फाएं ननतंफ ऩय
अऩने ियीय क
े वजन क
े साथ भुद्रा दॊहयाएं।
3. साविाधनयां और अंतर्विरॊि
इस आसन से फचें अगय आऩकॊ ननम्नजलखखत स्थिततमां हैं:
1. डामरयमा
2. जसयददण
3. उच्च यक्तचाऩ
4. अननद्रा
5. ननम्न यक्तचाऩ
6. भाहवायी
4. शुरुआत क
े र्िप्स
एक िुरुआत क
े रूऩ भें, आऩक
े जलए अऩने ऩूये ियीय क
े वजन कॊ भॊड़ने क
े जलए सही यखना कडठन हॊ सकता है। आऩ
उस तयप झुकाव कॊ सभाप्त कय सकते हैं, जजससे ऩीठ क
े ननचले डहस्से का संऩीड़न हॊ जाएगा। इससे फचने क
े जलए,
अऩने ननतंफ कॊ एक क
ं फल का उऩमॊग कयक
े फढ़ाएं जॊ भॊटे तोय ऩय भुड़ा रृआ है। डपय, जानफूझकय अऩने ननतंफों कॊ
पिण की ओय डुफॊएं ।
5. उन्नत मुद्रा धभन्नता
अऩने खखिंचाव कॊ तेज कयने क
े जलए आऩ अऩनी फाहों का उऩमॊग कय सकते हैं।
1. अऩने दाडहने हाथ कॊ चायों ओय से घुभाएाँ औय घुभाएाँ , जैसे ट्वक मह आऩकी ऩीठ क
े ऩीछे आता है जफ आऩ अऩने
दाडहनी ओय भुड़ते हैं।
2. डपय, अऩने दाडहने हाथ से अऩनी फाईं कॊहनी कॊ आज़भाएं औय गले लगाएं। एक ऩट्टा का उऩमॊग कयें मडद आऩ िुरू
भें मह अनधकाय प्राप्त नहीं कय सकते।
3. अऩनी फाईं बुजा कॊ फाहय की ओय भॊड़ें ताट्वक हथेली घुटनों से दूय यहे। पिण ऩय अऩनी हथेजलमों क
े साथ, दाडहने घुटने
क
े नीचे हाथ खखसकाएं।
जफ आऩ अऩनी फाईं ओय घुभाएं तॊ इस हाथ की गतत कॊ ट्ववऩयीत हाथों से दॊहयाएं।
6. बैठे हुए र्िस्ट क
े लाभ
मे फैठे रृए मॊग भुद्रा क
े क
ु छ अद्भु त पामदे हैं।
1. मह क
ू ल्हों, यीढ़ औय क
ं धों कॊ एक अच्छा खखिंचाव देता है।
2. मह ऩेट क
े अंगों की भाजलि कयता है।
3. ऩाचन भें सुधाय हॊता है, औय इसजलए चमाऩचम हॊता है।
4. मह आसन गदणन क
े ददण, कट्वटस्नामुिूल औय ऩीठ क
े ननचले डहस्से भें ददण से याहत देता है।
5. मह तनाव औय जचिंता कॊ बी कभ कयता है।
6. मह आसन ऩीठ क
े ननचले डहस्से कॊ भजफूत कयने क
े जलए गबाणविा क
े दूसये ततभाही भें एक भडहला क
े जलए अच्छा
है। लेट्वकन मह क
े वल एक डॉक्टय से ऩयाभिण कयने क
े फाद, औय एक ट्वविेषज्ञ की देखयेख भें ट्वकमा जाना चाडहए।
7. मह आसन काऩणल टनल जसिंड्रॊभ से याहत डदलाने भें भदद कयता है।
7. भारद्वाजना क
े पीछे का र्वज्ञान
मह कॊभल भॊड़ तंबत्रका तंत्र कॊ सुखदामक कयते रृए ियीय भें यीढ़ औय भांसऩेजिमों कॊ डपय से जीवंत कयता है। मडद
ननमनभत रूऩ से अभ्यास ट्वकमा जाता है, तॊ इसका ियीय ऩय िांत प्रबाव ऩड़ता है। मह ट्विस्ट, सबी ट्विस्ट की तयह,
संमॊजी ऊतकों भें संक
ु चन औय भांसलता कॊ छॊड़ता है क्योंट्वक मह िायीरयक प्रट्विमाओं भें बी सुधाय कयता है। प्लीहा,
मक
ृ त, गुदे, ऩाचन तंत्र औय उत्सजणन प्रर्ाली क
े काभकाज भें सुधाय हॊता है। इस आसन क
े साथ, ऩेट भें फयाफय फल
फनामा जाता है। इसे सभाना बी कहा जाता है, औय ियीय भें 10 प्रार्ों भें से एक है। मह िायीरयक औय भानजसक िांतत
औय आत्मसात क्षभता कॊ फढ़ाने वाला है। मह सभाना है जॊ आऩकी गहयी आयाभ कयने की क्षभता कॊ ननधाणरयत कयता
है औय आऩक
े द्वाया ली जाने वाली हय चीज कॊ संसानधत कयता है।
8. प्रारंधभक पॊज़
फदद कॊनसाना
सुऩता ऩद्यंगुिासन
उडदता बत्रकॊनासन
वीयबद्रासन II
ट्ववयासना
व्रक्सासना
9. फॉलॊ-अप पॊज़
फदद कॊनसाना
सुऩता ऩद्यंगुिासन
उडदता बत्रकॊनासन
वीयबद्रासन II
ट्ववयासना
व्रक्सानाना
उत्तानासन
ऩश्चिभॊत्तानासन
जनु जसयसाना
इस आसन कॊ ऩूयी तयह से खॊल कय फैठ जाने औय भॊड़ने भें भदद कयने का काभ कयें!
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How to do bharadvajasana (seated spinal twist pose) and what are its benefits

  • 1. How to do Bharadvajasana (seated spinal twist Pose) and what are its Benefits बायद्वाज का ट्विस्ट , जजसे संस्क ृ त भें बायद्वाजना कहा जाता है , यीढ़ औय एडडनॊभल क े जलए एक आनुवांजिक औय प्रेभऩूर्ण भॊड़ है। मह ऩॊस्ट ऩॊस्टुयल औय फॉडी अवेमयनेस क े जलए प्रेरयत कयती है। क ै से कहें भारद्वाजसाना संस्क ृ त में (bah-ROD-va-JAHS-anna) , बायद्वाज = वेदों भें एकत्र ट्वकए गए बजनों की यचना कयने का श्रेम सात प्रजसद्ध द्रष्टाओं भें से एक कॊ जाता है। बायद्वाज सात द्रष्टाओं भें से एक हैं, औय मह आसन उन्हीं क े नाभ ऩय है। ऐसा भाना जाता है ट्वक उन्होंने वेदों भें कई बजनों की यचना की है। फैठा रृआ ट्विस्ट मा बायद्वाज का ट्विस्ट, इस आसन कॊ कई लॊग कहते हैं, मह एक सयल फैठा रृआ मॊग आसन है, जजसक े न क े वल कई लाब हैं, फल्कि मह बफि ु ल ट्वकसी क े बी द्वाया ट्वकमा जा सकता है। 1. आसन करने से पहले आपकॊ क्या पता हॊना चाहहए इस आसन का अभ्यास कयने से ऩहले आऩ अऩने ऩेट औय आंतों कॊ खाली यखना सुननश्चित कयें मा आसन कॊ कयने से कभ से कभ चाय से छह घंटे ऩहले अऩना बॊजन कयें ताट्वक आऩका बॊजन ऩच जाए औय अभ्यास क े दोयान खचण कयने क े जलए ऩमाणप्त ऊजाण हॊ। सुफह सफसे ऩहले मॊग का अभ्यास कयना सफसे अच्छा है। लेट्वकन अगय आऩ मह सुफह नहीं कय सकते हैं, तॊ िाभ कॊ इसका अभ्यास कयना ठीक है। स्तर: इंटयभीडडएट शैली: हठ मॊग अवधि: 30 से 60 सेक ं ड पुनरावृत्ति: एक फाय प्रत्येक ऩक्ष ऩय स्ट्रेच: वटेब्रल कॉलभ, डहप्स, िॊल्डय मजबूती: ऩीठ क े ननचले डहस्से 2. भारद्वाज क ै से करें 1. पिण ऩय फैठॊ, अऩनी ऩीठ क े साथ औय आऩक े ऩैय आऩक े साभने प ै ला रृआ है। अऩने हाथों कॊ अऩने ियीय क े ऩास यखें, अऩने क ू ल्हों क े कयीफ। 2. अऩने घुटनों कॊ भॊड़ें औय उन्हें अऩने फाएं क ू ल्हे क े कयीफ लाएं , जैसे ट्वक दाएं ननतंफ ियीय का वजन उठाते हैं। अऩने दाडहने जांघ क े आचण ऩय अऩनी फाईं टखने क े अंदरूनी डहस्से कॊ आयाभ दें। 3. श्वास लें औय अऩनी यीढ़ कॊ प ै लाएं , जजतना संबव हॊ उतना फढ़ा सकते हैं। सााँस लें औय जजतना हॊ सक े ऊऩयी धड़ कॊ घुभाएाँ। अऩने दाडहने हाथ कॊ पिण ऩय यखें, औय अऩने फाएं हाथ कॊ दाडहनी फाहयी जांघ ऩय यखें। 4. सुननश्चित कयें ट्वक फाईं ओय आऩका क ू ल्हा आऩक े ियीय क े वजन कॊ पिण ऩय दफाता है।
  • 2. 5. थॊड़ा सा ऩीठ क े ऊऩयी डहस्से कॊ भॊड़ें औय अऩनी यीढ़ की हड्डी क े चायों ओय भॊड़ें, जैसे ट्वक आऩ ऩीठ क े ननचले डहस्से से जसय क े जसये तक प्रबाव भहसूस कयें। 6. जफ बी आऩ सााँस छॊड़ते हैं तफ अऩनी यीढ़ कॊ लंफा यखें। 7. अऩने जसय कॊ ऐसे भॊड़ें ट्वक आऩ अऩने दाडहने क ं धे ऩय देखें। लगबग एक नभनट क े जलए भुद्रा ऩकड़ॊ। 8. सााँस छॊड़ते औय धीये से क ें द्र भें वाऩस आने क े जलए अऩने ट्रंक कॊ अनवाइस्ट कयें। एक सांस लें, औय फाएं ननतंफ ऩय अऩने ियीय क े वजन क े साथ भुद्रा दॊहयाएं। 3. साविाधनयां और अंतर्विरॊि इस आसन से फचें अगय आऩकॊ ननम्नजलखखत स्थिततमां हैं: 1. डामरयमा 2. जसयददण 3. उच्च यक्तचाऩ 4. अननद्रा 5. ननम्न यक्तचाऩ 6. भाहवायी 4. शुरुआत क े र्िप्स एक िुरुआत क े रूऩ भें, आऩक े जलए अऩने ऩूये ियीय क े वजन कॊ भॊड़ने क े जलए सही यखना कडठन हॊ सकता है। आऩ उस तयप झुकाव कॊ सभाप्त कय सकते हैं, जजससे ऩीठ क े ननचले डहस्से का संऩीड़न हॊ जाएगा। इससे फचने क े जलए, अऩने ननतंफ कॊ एक क ं फल का उऩमॊग कयक े फढ़ाएं जॊ भॊटे तोय ऩय भुड़ा रृआ है। डपय, जानफूझकय अऩने ननतंफों कॊ पिण की ओय डुफॊएं । 5. उन्नत मुद्रा धभन्नता अऩने खखिंचाव कॊ तेज कयने क े जलए आऩ अऩनी फाहों का उऩमॊग कय सकते हैं। 1. अऩने दाडहने हाथ कॊ चायों ओय से घुभाएाँ औय घुभाएाँ , जैसे ट्वक मह आऩकी ऩीठ क े ऩीछे आता है जफ आऩ अऩने दाडहनी ओय भुड़ते हैं। 2. डपय, अऩने दाडहने हाथ से अऩनी फाईं कॊहनी कॊ आज़भाएं औय गले लगाएं। एक ऩट्टा का उऩमॊग कयें मडद आऩ िुरू भें मह अनधकाय प्राप्त नहीं कय सकते। 3. अऩनी फाईं बुजा कॊ फाहय की ओय भॊड़ें ताट्वक हथेली घुटनों से दूय यहे। पिण ऩय अऩनी हथेजलमों क े साथ, दाडहने घुटने क े नीचे हाथ खखसकाएं। जफ आऩ अऩनी फाईं ओय घुभाएं तॊ इस हाथ की गतत कॊ ट्ववऩयीत हाथों से दॊहयाएं। 6. बैठे हुए र्िस्ट क े लाभ मे फैठे रृए मॊग भुद्रा क े क ु छ अद्भु त पामदे हैं। 1. मह क ू ल्हों, यीढ़ औय क ं धों कॊ एक अच्छा खखिंचाव देता है। 2. मह ऩेट क े अंगों की भाजलि कयता है। 3. ऩाचन भें सुधाय हॊता है, औय इसजलए चमाऩचम हॊता है। 4. मह आसन गदणन क े ददण, कट्वटस्नामुिूल औय ऩीठ क े ननचले डहस्से भें ददण से याहत देता है। 5. मह तनाव औय जचिंता कॊ बी कभ कयता है। 6. मह आसन ऩीठ क े ननचले डहस्से कॊ भजफूत कयने क े जलए गबाणविा क े दूसये ततभाही भें एक भडहला क े जलए अच्छा है। लेट्वकन मह क े वल एक डॉक्टय से ऩयाभिण कयने क े फाद, औय एक ट्वविेषज्ञ की देखयेख भें ट्वकमा जाना चाडहए। 7. मह आसन काऩणल टनल जसिंड्रॊभ से याहत डदलाने भें भदद कयता है। 7. भारद्वाजना क े पीछे का र्वज्ञान मह कॊभल भॊड़ तंबत्रका तंत्र कॊ सुखदामक कयते रृए ियीय भें यीढ़ औय भांसऩेजिमों कॊ डपय से जीवंत कयता है। मडद ननमनभत रूऩ से अभ्यास ट्वकमा जाता है, तॊ इसका ियीय ऩय िांत प्रबाव ऩड़ता है। मह ट्विस्ट, सबी ट्विस्ट की तयह,
  • 3. संमॊजी ऊतकों भें संक ु चन औय भांसलता कॊ छॊड़ता है क्योंट्वक मह िायीरयक प्रट्विमाओं भें बी सुधाय कयता है। प्लीहा, मक ृ त, गुदे, ऩाचन तंत्र औय उत्सजणन प्रर्ाली क े काभकाज भें सुधाय हॊता है। इस आसन क े साथ, ऩेट भें फयाफय फल फनामा जाता है। इसे सभाना बी कहा जाता है, औय ियीय भें 10 प्रार्ों भें से एक है। मह िायीरयक औय भानजसक िांतत औय आत्मसात क्षभता कॊ फढ़ाने वाला है। मह सभाना है जॊ आऩकी गहयी आयाभ कयने की क्षभता कॊ ननधाणरयत कयता है औय आऩक े द्वाया ली जाने वाली हय चीज कॊ संसानधत कयता है। 8. प्रारंधभक पॊज़ फदद कॊनसाना सुऩता ऩद्यंगुिासन उडदता बत्रकॊनासन वीयबद्रासन II ट्ववयासना व्रक्सासना 9. फॉलॊ-अप पॊज़ फदद कॊनसाना सुऩता ऩद्यंगुिासन उडदता बत्रकॊनासन वीयबद्रासन II ट्ववयासना व्रक्सानाना उत्तानासन ऩश्चिभॊत्तानासन जनु जसयसाना इस आसन कॊ ऩूयी तयह से खॊल कय फैठ जाने औय भॊड़ने भें भदद कयने का काभ कयें!