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How to do bhujangasana (cobra pose) and what are its benefits

Sanskrit: Bhujangasana; Bhujanga - cobra, asana - posture; Pronounced as - boo-jang-GAHS-anna. Surya Namaskar, the eighth of the 12 poses of Bhujangasana, is also known as Cobra Pose. This energetic backbend resembles the raised hood of a cobra.

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How to do Bhujangasana (Cobra Pose) and What are its Benefits
छाती भें एऔ सचेत उद्घाटन ओय औ
ं धों भें खकिंचाव प्रदान औयऔ
े , औोफया ऩोज़, जजसे संस्क
ृ त भें बुजंखासन औहा जाता है,
थऔान से लड़ता है ओय ऩीठ औ
े ननचले हहस्से भें ददद से याहत देता है, जो ऊजादवान ओय बौततऔ शयीय दोनों औो फढाता
है।
क
ै से करें भुजंगासन (कॊबरा पॊज़) और क्या हैं इसक
े फायदे
संस्क
ृ त: बुजंखासन; बुजंखा - औोफया, आसन - भुद्रा; उच्चायण औ
े रूऩ भें - boo-jang-GAHS-anna
सूमद नभस्काय, बुजंखासन औ
े 12 ऩोज भें से आठवें ऩोज औो औोफया ऩोज बी औहा जाता है। मह ऊजादवान फैऔफेंड एऔ
औोफया औ
े उबये रृड जैसा हदकता है।
1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए
कऔसी बी अन्य मोख आसन औी तयह, मह बी एऔ बोजन औ
े फाद औभ से औभ चाय से छह गंटे कऔमा जाना
चाहहए। जफ आऩ इस ऩोजीशन औा अभ्यास औयते हैं तो आऩऔी आंतें ओय ऩेट काली होना चाहहए। एऔ आयाभ भुद्रा होने
औ
े नाते, इसऔा अभ्यास तफ कऔमा जा सऔता है जफ बी आऩऔो अऩनी सांस औो ऩऔड़ने मा आयाभ औयने औी
आवश्यऔता होती है, मा तो आऩऔ
े औसयत औ
े फाद मा फाद भें।
स्तर: फुननमादी
शैली: अष्ांख मोख
अवधि: 15 से 30 सेऔ
ं ड
पुनरावृत्ति: औोई नहीं
स्ट्रेचेस: ऩेट, औ
ं धे, थोयैक्स, प
े पड़े
मजबूती: औशेरुऔ स्तंब
2. क
ै से करें भुजंगासन (कॊबरा पॊज़)
1. अऩने ऩेट ऩय सऩाट लेटें। अऩने हाथों औो कऔनाये ऩय यकें ओय सुननश्चित औयें कऔ आऩऔ
े ऩैय एऔ दूसये औो स्पशद
औयें।
2. हपय, अऩने हाथों औो साभने औी ऒय ले जाएं , सुननश्चित औयें कऔ वे औ
ं धे औ
े स्तय ऩय हैं ओय अऩनी हथेजलमों औो
पशद ऩय यकें।
3. अफ, अऩने शयीय औ
े वजन औो अऩनी हथेजलमों, श्वास ऩय यकें ओय अऩना जसय ओय धड़ उठाएँ। ध्यान दें कऔ इस
अवस्था भें आऩऔी बुजाएँ आऩऔी औोहनी ऩय झुऔनी चाहहए।
4. आऩऔो ऊऩय उठे रृड औ
े साथ औोफया औो दोहयाने औ
े प्रमास भें अऩनी खददन औो ऩीछे औी ऒय झुऔाना होखा।
लेकऔन सुननश्चित औयें कऔ आऩऔ
े औ
ं धे ब्लेड दृढ हैं, ओय आऩऔ
े औ
ं धे आऩऔ
े औानों से दूय हैं।
5. अऩने औ
ू ल्हों, जांगों ओय ऩैयों औो पशद ऩय दफाएं।
6. साभान्य रूऩ से सांस लेते रृए आसन औो लखबख 15 से 30 सेऔ
ं ड तऔ योऔ
ें । अऩने ऩेट औो पशद औ
े खकलाप
दफाऔय भहसूस औयें। अभ्यास औ
े साथ, आऩऔो आसन औो दो नभनट तऔ औयने भें सक्षभ होना चाहहए।
7. भुद्रा जायी औयने औ
े जलए, धीये-धीये अऩने हाथों औो ऩक्षों ऩय वाऩस लाएं। अऩने भाथे औो पशद औ
े संऩऔ
द भें लाऔय
जभीन ऩय अऩना जसय कटऔाएं। अऩने हाथों औो अऩने जसय औ
े नीचे यकें। हपय, धीये-धीये अऩने जसय औो एऔ तयप
आयाभ दें ओय सांस लें।
3. साविाधनयां और अंतर्विरॊि
महद आऩ ननम्नजलखकत सभस्याऒं से ऩीहड़त हैं तो इस अभ्यास से फचना चाहहए:
1. हननिमा
2. ऩीठ भें चोट
3. औाऩदल टनल जसिंड्रोभ
4. जसयददद
5. खबादवस्था
6. हाल ही भें ऩेट औी सजदयी
4. शुरुआत क
े र्िप्स
एऔ शुरुआत औ
े रूऩ भें, आऩऔो सबी आसन भें नहीं जाना चाहहए। महद आऩ ऐसा औयते हैं, तो आऩ अऩनी ऩीठ
ओय खददन ऩय दफाव डालेंखे। आऩऔो एऔ ऐसी ऊ
ं चाई नभलनी चाहहए जो आऩऔो सूट औये, ओय सुननश्चित औयें कऔ आऩ
अऩनी ऩीठ ओय खददन ऩय दफाव न डालें। एऔ फाय जफ आऩ औयते हैं, तो अऩने हाथों औो एऔ ऩल औ
े जलए पशद से दूय ले
जाएं ताकऔ आऩऔ
े ऩास ऩूयी तयह से कवस्ताय हो।
5. एडवांस्ट्ड पॊज़ वहरएशन्स
इस आसन भें बेंऔा बुजंखासन नाभऔ एऔ भबन्नता है, जहां ऩैय गुटने ऩय झुऔते हैं, ओय ऩैय आऩऔी जांगों औ
े
नीचे से ऩाय होते हैं। मह किमा फैऔफेंड औो तीव्र औयती है।
6. भुजंगासन (कॊबरा पॊज़) क
े लाभ
1. मह एऔ खहयी यीढ है जो यीढ औो भजफूत ओय अनधऔ लचीला फनाता है।
2. मह ननचले ऩेट भें झूठ फोलने वाले अंखों औो बी टोन औयता है।
3. मह ऩाचन, प्रजनन ओय भूत्र प्रणाली औो उत्तेजजत औयता है।
4. मह चमाऩचम औो कवननमनभत औयने भें भदद औयता है, इस प्रऔाय वजन औो संतुजलत औयता है।
5. मह ननतंफों औो दृढ फनाता है।
6. मह प
े पड़े, औ
ं धे, छाती ओय ऩेट औो एऔ अच्छा खकिंचाव देता है।
7. मह एऔ भहान तनाव भुनि औ
े रूऩ भें औाभ औयता है।
8. मह आसन प
े पड़ों ओय हृदम औो कोलने औ
े जलए जाना जाता है।
9. मह औकटस्नामुशूल ओय अस्थभा से याहत देता है।
7. भुजंगासन (कॊबरा पॊज़) क
े पीछे का र्वज्ञान
औोफया ऩोज़ उन फरृभुकी मोख ऩोज़ भें से एऔ है जो आऩऔ
े मोख अभ्यास भें अत्यावश्यऔ है क्योंकऔ इसऔ
े औ
ु छ
स्वास्थ्य लाब हैं। जैसा कऔ ऩहले उल्लेक कऔमा खमा है, मह एऔ भहान फैऔफेंड है जो यीढ औो भजफूत, टोन ओय फ्लेक्स
औयता है। मह ऩाचन ओय प्रजनन प्रणाली औो अनधऔ औ
ु शल फनाता है।
क्या अनधऔ है, मह चिों औो कोलने औ
े जलए बी औाभ औयता है। संमोख से, बुजंखासन सात चिों भें से चाय ऩय
औाभ औयता है - कवशुनि चि, अनाहत चि, भभणऩुय चि, ओय शकवधयण चि। जफ इस आसन औा अभ्यास आँकों औो
कोलने औ
े साथ कऔमा जाता है, जैसा कऔ आऩ देकते हैं, आऩऔी ऑखिऔल नसों ओय दृखष् औो इससे लाब होता है।
8. प्रारंधभक पॊज़
उर्ध्द भुक संवासन
सेतु फंधासन सवाांखासन
9. फॉल-अप पॊज़
फैऔफेंड्स
हभायी खततहीन जीवन शैली औ
े जलए धन्यवाद, हभायी ऩीठ औो व्यामाभ नहीं नभलता है, जजसऔ
े औायण वे औभजोय
हो जाते हैं। मह आसन ऩीठ औो भजफूत फनाने ओय अन्य सभस्याऒं औ
े एऔ भेजफान औो हल औयने औा एऔ आसान ओय
प्रबावी तयीऔा है।

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How to do bhujangasana (cobra pose) and what are its benefits

  • 1. How to do Bhujangasana (Cobra Pose) and What are its Benefits छाती भें एऔ सचेत उद्घाटन ओय औ ं धों भें खकिंचाव प्रदान औयऔ े , औोफया ऩोज़, जजसे संस्क ृ त भें बुजंखासन औहा जाता है, थऔान से लड़ता है ओय ऩीठ औ े ननचले हहस्से भें ददद से याहत देता है, जो ऊजादवान ओय बौततऔ शयीय दोनों औो फढाता है। क ै से करें भुजंगासन (कॊबरा पॊज़) और क्या हैं इसक े फायदे संस्क ृ त: बुजंखासन; बुजंखा - औोफया, आसन - भुद्रा; उच्चायण औ े रूऩ भें - boo-jang-GAHS-anna सूमद नभस्काय, बुजंखासन औ े 12 ऩोज भें से आठवें ऩोज औो औोफया ऩोज बी औहा जाता है। मह ऊजादवान फैऔफेंड एऔ औोफया औ े उबये रृड जैसा हदकता है। 1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए कऔसी बी अन्य मोख आसन औी तयह, मह बी एऔ बोजन औ े फाद औभ से औभ चाय से छह गंटे कऔमा जाना चाहहए। जफ आऩ इस ऩोजीशन औा अभ्यास औयते हैं तो आऩऔी आंतें ओय ऩेट काली होना चाहहए। एऔ आयाभ भुद्रा होने औ े नाते, इसऔा अभ्यास तफ कऔमा जा सऔता है जफ बी आऩऔो अऩनी सांस औो ऩऔड़ने मा आयाभ औयने औी आवश्यऔता होती है, मा तो आऩऔ े औसयत औ े फाद मा फाद भें। स्तर: फुननमादी शैली: अष्ांख मोख अवधि: 15 से 30 सेऔ ं ड पुनरावृत्ति: औोई नहीं स्ट्रेचेस: ऩेट, औ ं धे, थोयैक्स, प े पड़े मजबूती: औशेरुऔ स्तंब 2. क ै से करें भुजंगासन (कॊबरा पॊज़) 1. अऩने ऩेट ऩय सऩाट लेटें। अऩने हाथों औो कऔनाये ऩय यकें ओय सुननश्चित औयें कऔ आऩऔ े ऩैय एऔ दूसये औो स्पशद औयें। 2. हपय, अऩने हाथों औो साभने औी ऒय ले जाएं , सुननश्चित औयें कऔ वे औ ं धे औ े स्तय ऩय हैं ओय अऩनी हथेजलमों औो पशद ऩय यकें। 3. अफ, अऩने शयीय औ े वजन औो अऩनी हथेजलमों, श्वास ऩय यकें ओय अऩना जसय ओय धड़ उठाएँ। ध्यान दें कऔ इस अवस्था भें आऩऔी बुजाएँ आऩऔी औोहनी ऩय झुऔनी चाहहए। 4. आऩऔो ऊऩय उठे रृड औ े साथ औोफया औो दोहयाने औ े प्रमास भें अऩनी खददन औो ऩीछे औी ऒय झुऔाना होखा। लेकऔन सुननश्चित औयें कऔ आऩऔ े औ ं धे ब्लेड दृढ हैं, ओय आऩऔ े औ ं धे आऩऔ े औानों से दूय हैं। 5. अऩने औ ू ल्हों, जांगों ओय ऩैयों औो पशद ऩय दफाएं।
  • 2. 6. साभान्य रूऩ से सांस लेते रृए आसन औो लखबख 15 से 30 सेऔ ं ड तऔ योऔ ें । अऩने ऩेट औो पशद औ े खकलाप दफाऔय भहसूस औयें। अभ्यास औ े साथ, आऩऔो आसन औो दो नभनट तऔ औयने भें सक्षभ होना चाहहए। 7. भुद्रा जायी औयने औ े जलए, धीये-धीये अऩने हाथों औो ऩक्षों ऩय वाऩस लाएं। अऩने भाथे औो पशद औ े संऩऔ द भें लाऔय जभीन ऩय अऩना जसय कटऔाएं। अऩने हाथों औो अऩने जसय औ े नीचे यकें। हपय, धीये-धीये अऩने जसय औो एऔ तयप आयाभ दें ओय सांस लें। 3. साविाधनयां और अंतर्विरॊि महद आऩ ननम्नजलखकत सभस्याऒं से ऩीहड़त हैं तो इस अभ्यास से फचना चाहहए: 1. हननिमा 2. ऩीठ भें चोट 3. औाऩदल टनल जसिंड्रोभ 4. जसयददद 5. खबादवस्था 6. हाल ही भें ऩेट औी सजदयी 4. शुरुआत क े र्िप्स एऔ शुरुआत औ े रूऩ भें, आऩऔो सबी आसन भें नहीं जाना चाहहए। महद आऩ ऐसा औयते हैं, तो आऩ अऩनी ऩीठ ओय खददन ऩय दफाव डालेंखे। आऩऔो एऔ ऐसी ऊ ं चाई नभलनी चाहहए जो आऩऔो सूट औये, ओय सुननश्चित औयें कऔ आऩ अऩनी ऩीठ ओय खददन ऩय दफाव न डालें। एऔ फाय जफ आऩ औयते हैं, तो अऩने हाथों औो एऔ ऩल औ े जलए पशद से दूय ले जाएं ताकऔ आऩऔ े ऩास ऩूयी तयह से कवस्ताय हो। 5. एडवांस्ट्ड पॊज़ वहरएशन्स इस आसन भें बेंऔा बुजंखासन नाभऔ एऔ भबन्नता है, जहां ऩैय गुटने ऩय झुऔते हैं, ओय ऩैय आऩऔी जांगों औ े नीचे से ऩाय होते हैं। मह किमा फैऔफेंड औो तीव्र औयती है। 6. भुजंगासन (कॊबरा पॊज़) क े लाभ 1. मह एऔ खहयी यीढ है जो यीढ औो भजफूत ओय अनधऔ लचीला फनाता है। 2. मह ननचले ऩेट भें झूठ फोलने वाले अंखों औो बी टोन औयता है। 3. मह ऩाचन, प्रजनन ओय भूत्र प्रणाली औो उत्तेजजत औयता है। 4. मह चमाऩचम औो कवननमनभत औयने भें भदद औयता है, इस प्रऔाय वजन औो संतुजलत औयता है। 5. मह ननतंफों औो दृढ फनाता है। 6. मह प े पड़े, औ ं धे, छाती ओय ऩेट औो एऔ अच्छा खकिंचाव देता है। 7. मह एऔ भहान तनाव भुनि औ े रूऩ भें औाभ औयता है। 8. मह आसन प े पड़ों ओय हृदम औो कोलने औ े जलए जाना जाता है। 9. मह औकटस्नामुशूल ओय अस्थभा से याहत देता है। 7. भुजंगासन (कॊबरा पॊज़) क े पीछे का र्वज्ञान औोफया ऩोज़ उन फरृभुकी मोख ऩोज़ भें से एऔ है जो आऩऔ े मोख अभ्यास भें अत्यावश्यऔ है क्योंकऔ इसऔ े औ ु छ स्वास्थ्य लाब हैं। जैसा कऔ ऩहले उल्लेक कऔमा खमा है, मह एऔ भहान फैऔफेंड है जो यीढ औो भजफूत, टोन ओय फ्लेक्स औयता है। मह ऩाचन ओय प्रजनन प्रणाली औो अनधऔ औ ु शल फनाता है। क्या अनधऔ है, मह चिों औो कोलने औ े जलए बी औाभ औयता है। संमोख से, बुजंखासन सात चिों भें से चाय ऩय औाभ औयता है - कवशुनि चि, अनाहत चि, भभणऩुय चि, ओय शकवधयण चि। जफ इस आसन औा अभ्यास आँकों औो कोलने औ े साथ कऔमा जाता है, जैसा कऔ आऩ देकते हैं, आऩऔी ऑखिऔल नसों ओय दृखष् औो इससे लाब होता है। 8. प्रारंधभक पॊज़ उर्ध्द भुक संवासन सेतु फंधासन सवाांखासन
  • 3. 9. फॉल-अप पॊज़ फैऔफेंड्स हभायी खततहीन जीवन शैली औ े जलए धन्यवाद, हभायी ऩीठ औो व्यामाभ नहीं नभलता है, जजसऔ े औायण वे औभजोय हो जाते हैं। मह आसन ऩीठ औो भजफूत फनाने ओय अन्य सभस्याऒं औ े एऔ भेजफान औो हल औयने औा एऔ आसान ओय प्रबावी तयीऔा है।