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How to do Natarajasana (Lord of the Dance Pose) and What are its Benefits
ब्रह्मांडीम ऊजमा से जुड़नम चमहते हैं? नटयमज शिव औम दूसयम नमभ है ओय उनऔम नृत्य लोकऔऔ ऊजमा औम प्रतीऔ है।
क
ै से करें नटराजासन (लॉर्ड ऑफ द र्ाांस पॊज़) और क्या हैं इसक
े फायदे
नटयमजमसन मम लॉडा ऑप द डमांस ऩॊज एऔ आसन है। सांस्क
ृ त: नटयमजमसन; नमट- नृत्य, यमजम- यमजम, आसन - भुद्रम;
उच्चमयण nut-ah-raj-AHS-anna। नटयमज बखवमन शिव औ
े औई नमभों भें से एऔ है। मह उनऔम नृत्य अवतमय है, शजसऔ
े
भमध्यभ से सांखीत, नृत्य ओय औलम औ
े प्रतत उनऔ
े प्रेभ औॊ दिमामम खमम है। मदद मह आसन ठीऔ से कऔमम जमतम है, तॊ मह
बखवमन शिव औ
े नृत्य भें से एऔ जैसम ददकतम है। इस आसन औॊ प्रस्तुत औयने औ
े शलए सफ औ
ु छ ऩय एऔ नज़य डमलें।
1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए
इस आसन औम अभ्यमस औयने से ऩहले आऩ अऩने ऩेट ओय आांतों औॊ कमली यकनम सुननश्चित औयें मम आसन औॊ औयने
से औभ से औभ चमय से छह गांटे ऩहले अऩनम बॊजन औयें तमकऔ आऩऔम बॊजन ऩच जमए ओय अभ्यमस औ
े दोयमन कचा
औयने औ
े शलए ऩममाप्त ऊजमा हॊ। सुफह सफसे ऩहले मॊख औम अभ्यमस औयनम सफसे अच्छम है। लेकऔन अखय आऩ मह सुफह
नहीं औय सऔते हैं, तॊ िमभ औॊ इसऔम अभ्यमस औयनम ठीऔ है।
 स्तर: इांटयभीदडएट
 शैली: कवनमसम
 अवधि: 15 से 30 सेऔ
ां ड
 पुनरावृत्ति: एऔ फमय प्रत्येऔ ऩैय ऩय
 स्ट्रेच: औ
ां धे, जमांग, ऩेट, ऩेटी, औभय
 मजबूती: ऩैय, टकने
2. क
ै से करें नटराजासन (लॉर्ड ऑफ द र्ाांस पॊज़)
 िुरू औयने औ
े शलए, तमड़मसन भें कड़े यहें।
 समांस छॊड़ें, ओय अऩने फमएां ऩैय औॊ उठमएां , जैसे कऔ एड़ी औॊ फमएां ननतांफ औी ऒय यकम खमम है ओय आऩऔ
े गुटने
भुड़े रृए हैं। आऩऔ
े ऩूये ियीय औम वजन आऩऔ
े दमदहने ऩैय ऩय हॊनम चमदहए।
 दपय, दमदहनी जमांग औी हड्डी औ
े खॊले औॊ औ
ू ल्हे औ
े जॊड़ भें धऔ
े लें, ओय गुटने औॊ ऊऩय औी ऒय कींचें तमकऔ आऩऔम
कड़म ऩैय भजफूत ओय सीधम हॊ।
 अऩने धड़ औॊ सीधम यकें। फमएां ऩैय औॊ फमहय से फमएां हमथ से ऩऔड़ें। आऩऔॊ मह सुननश्चित औयनम चमदहए कऔ
आऩऔी ननचली ऩीठ सांऔ
ु शचत न हॊ। तॊ, सुननश्चित औयें कऔ आऩऔम नमभब आऩऔी नमभब औी तयप उठम रृआ है।
ओय जैसम कऔ आऩ औयते हैं, पिा ऩय अऩने टेलफॊन औॊ दफमएां।
 अऩने धड़ से दूय, अऩने फमएां ऩैय औॊ पिा से ओय ऩीछे से ऊऩय उठमनम िुरू औयें। फमएां जमांग औॊ अऩने ऩीछे प
ै लमएां
ओय पिा औ
े सभमनमांतय। आऩऔ
े दमदहने हमथ औॊ आखे फढममम जमनम चमदहए, जैसे कऔ वह पिा औ
े सभमनमांतय हॊ।
 इस भुद्रम औॊ लखबख 15 से 30 सेऔ
ां ड तऔ यॊऔ औय यकें। दूसयी तयप रयलीज औयें, ओय दॊहयमएां।
3. साविाधनयाां और अांतर्विरॊि
 मदद आऩऔॊ ननम्न यक्तचमऩ है तॊ इस आसन औॊ हय औीभत ऩय औयें।
 जफ आऩ इस आसन औम अभ्यमस िुरू औयते हैं तॊ आऩ सांतुलन हमशसल औयने भें भदद औयने औ
े शलए अऩने
प्रशिक्षऔ से ऩूछ सऔते हैं। मह सफसे अच्छम है कऔ आऩ इस आसन औॊ औयने से ऩहले डॉक्टय से सलमह लें।
4. शुरुआत क
े र्टप्स
िुरुआत औ
े रूऩ भें, आऩऔ
े ऩमस अऩनी जमांग औ
े कऩछले दहस्से भें ऐांठन औी प्रवृशि हॊ सऔती है। आऩऔॊ मह सुननश्चित
औयनम चमदहए कऔ उठमए खए ऩैय औम टकनम फ्लेक्स हॊ। इसऔ
े शलए, आऩऔॊ अऩने ऩैय औ
े िीर्ा औॊ कऩिंडली औ
े औयीफ ले
जमनम चमदहए।
5. एर्वाांस्ट्र् पॊज़ वहरएशन्स
भुद्रम औॊ खहयम औयने औ
े शलए, आऩ अऩने फमएां ऩैय औ
े आांतरयऔ बमख औॊ अऩने दमदहने हमथ से अऩनी ऩीठ औ
े ऩीछे से ऩऔड़
सऔते हैं। अऩने दमदहने हमथ से अऩने फमएां ऩैय औ
े फमहयी कऔनमये औॊ ऩऔड़ें। मह अनधऔ चुनोतीऩूणा रुक है ओय फेहतय
सांतुलन औी आऩऔी क्षभतम औॊ फढमएखम। मह भबन्नतम आऩऔी छमती औॊ फढमएखी ओय आऩऔ
े औ
ां धों औॊ खहयम खकिंचमव देखी।
6. नटराजासन (लॉर्ड ऑफ द र्ाांस पॊज़) क
े लाभ
 इस आसन औम अभ्यमस औयने से आऩऔी छमती, टकनों, औ
ू ल्हों ओय ऩैयों औॊ तमऔत नभलती है।
 मह आसन आऩऔ
े चममऩचम औॊ फढमतम है ओय वजन गटमने भें भदद औयतम है।
 मह आऩऔ
े औभय, ऩेट औ
े अांखों ओय जमांगों औॊ एऔ अच्छम खकिंचमव देतम है।
 आऩऔी भुद्रम भें सुधमय रृआ है, ओय सांतुलन फढम है।
 मह आऩऔ
े ऩमचन औॊ फेहतय फनमने भें भदद औयतम है।
 आऩ अनधऔ ध्यमन औ
ें दद्रत औयते हैं ओय तनमव से बी छ
ु टऔमयम ऩमते हैं। मह आसन आऩऔ
े भन औॊ िमांत औयतम है।
 आऩऔम ियीय लचीलम फनतम है।
 आऩऔ
े औ
ू ल्हे फ्लेक्ससा कुल खए हैं।
7. नटराजासन (लॉर्ड ऑफ द र्ाांस पॊज़) क
े पीछे का र्वज्ञान
मह आसन सांयचनम ओय आांदॊलन औम एऔ सुांदय सांमॊजन है, ओय मह सुांदय नटयमज औ
े नृत्य औम प्रतीऔ है। मह आऩऔॊ
भजफूत फनमने भें भदद औयतम है, ओय आऩऔ
े भन ओय ियीय औॊ कॊलतम है, शजससे उन्हें फरृत अनधऔ अनुग्रह ओय िनक्त
नभलती है। मह एऔ खहयी यीढ है। जैसम कऔ आऩ झुऔते हैं ओय आऩऔ
े ियीय औ
े एऔ ऩैय ऩय सांतुलन हॊतम है, आऩऔॊ
लखमतमय चुनोती दी जमती है। जफ आऩ चुनोती औॊ ऩमय औय लेते हैं, तॊ आऩ िमांतत ओय िमांतत औी बमवनम प्रमप्त औयते हैं।
मह आसन ददल कॊल देतम है। मह हभें स्थिय हॊने औ
े शलए औहतम है लेकऔन आयमभ से, सभकऩित, दपय बी खैय-सांलग्न,
व्यस्त, अबी तऔ िमांतत ऩय। जफ हभ आांदॊलन ओय सांयचनम दॊनों औ
े शलए कुले हॊते हैं ओय स्वीऔमय औयते हैं, तॊ मह
आसन हभमये हॊने ओय शिक्षऔ औ
े फीच स्पष्ट सांवमद फनमने भें भदद औयतम है।
8. प्रारांधभक पॊज़
अधॊ भुक व्रक्समसन
धनुयमसन
एऔऩमद यमजऔऩॊतमसन
खॊभुकमसन
हनुभमनमसन
सुप्त वीयमसन
सुप्त ऩमदमांखुष्ठमसन
उर्ध्ा धनुयमसन
उष्ट्रमसन
उिमनमसन
वीयबद्रमसन-3
वीयबद्रमसन-1
वीयमसन
व्रक्समसन
9. फॉल-अप पॊज़
मह आसन फैऔफेंड श्ृांकलम औ
े अांततभ आसनों भें से एऔ है। लेकऔन अऩनी यीढ औॊ आयमभ ओय यमहत देने औ
े शलए, आऩ
इस एऔ अभ्यमस औ
े फमद अधा उिमनमसन औय सऔते हैं।
मह आसन बखवमन शिव औॊ सभकऩित एऔ सुांदय आसन है, शजसे सभम औम स्वमभी, मॊख औम स्रॊत ओय जीवन औी
लोकऔऔ लम औहम जमतम है।

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  • 1. How to do Natarajasana (Lord of the Dance Pose) and What are its Benefits ब्रह्मांडीम ऊजमा से जुड़नम चमहते हैं? नटयमज शिव औम दूसयम नमभ है ओय उनऔम नृत्य लोकऔऔ ऊजमा औम प्रतीऔ है। क ै से करें नटराजासन (लॉर्ड ऑफ द र्ाांस पॊज़) और क्या हैं इसक े फायदे नटयमजमसन मम लॉडा ऑप द डमांस ऩॊज एऔ आसन है। सांस्क ृ त: नटयमजमसन; नमट- नृत्य, यमजम- यमजम, आसन - भुद्रम; उच्चमयण nut-ah-raj-AHS-anna। नटयमज बखवमन शिव औ े औई नमभों भें से एऔ है। मह उनऔम नृत्य अवतमय है, शजसऔ े भमध्यभ से सांखीत, नृत्य ओय औलम औ े प्रतत उनऔ े प्रेभ औॊ दिमामम खमम है। मदद मह आसन ठीऔ से कऔमम जमतम है, तॊ मह बखवमन शिव औ े नृत्य भें से एऔ जैसम ददकतम है। इस आसन औॊ प्रस्तुत औयने औ े शलए सफ औ ु छ ऩय एऔ नज़य डमलें। 1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए इस आसन औम अभ्यमस औयने से ऩहले आऩ अऩने ऩेट ओय आांतों औॊ कमली यकनम सुननश्चित औयें मम आसन औॊ औयने से औभ से औभ चमय से छह गांटे ऩहले अऩनम बॊजन औयें तमकऔ आऩऔम बॊजन ऩच जमए ओय अभ्यमस औ े दोयमन कचा औयने औ े शलए ऩममाप्त ऊजमा हॊ। सुफह सफसे ऩहले मॊख औम अभ्यमस औयनम सफसे अच्छम है। लेकऔन अखय आऩ मह सुफह नहीं औय सऔते हैं, तॊ िमभ औॊ इसऔम अभ्यमस औयनम ठीऔ है।  स्तर: इांटयभीदडएट  शैली: कवनमसम  अवधि: 15 से 30 सेऔ ां ड  पुनरावृत्ति: एऔ फमय प्रत्येऔ ऩैय ऩय  स्ट्रेच: औ ां धे, जमांग, ऩेट, ऩेटी, औभय  मजबूती: ऩैय, टकने 2. क ै से करें नटराजासन (लॉर्ड ऑफ द र्ाांस पॊज़)  िुरू औयने औ े शलए, तमड़मसन भें कड़े यहें।  समांस छॊड़ें, ओय अऩने फमएां ऩैय औॊ उठमएां , जैसे कऔ एड़ी औॊ फमएां ननतांफ औी ऒय यकम खमम है ओय आऩऔ े गुटने भुड़े रृए हैं। आऩऔ े ऩूये ियीय औम वजन आऩऔ े दमदहने ऩैय ऩय हॊनम चमदहए।  दपय, दमदहनी जमांग औी हड्डी औ े खॊले औॊ औ ू ल्हे औ े जॊड़ भें धऔ े लें, ओय गुटने औॊ ऊऩय औी ऒय कींचें तमकऔ आऩऔम कड़म ऩैय भजफूत ओय सीधम हॊ।  अऩने धड़ औॊ सीधम यकें। फमएां ऩैय औॊ फमहय से फमएां हमथ से ऩऔड़ें। आऩऔॊ मह सुननश्चित औयनम चमदहए कऔ आऩऔी ननचली ऩीठ सांऔ ु शचत न हॊ। तॊ, सुननश्चित औयें कऔ आऩऔम नमभब आऩऔी नमभब औी तयप उठम रृआ है। ओय जैसम कऔ आऩ औयते हैं, पिा ऩय अऩने टेलफॊन औॊ दफमएां।  अऩने धड़ से दूय, अऩने फमएां ऩैय औॊ पिा से ओय ऩीछे से ऊऩय उठमनम िुरू औयें। फमएां जमांग औॊ अऩने ऩीछे प ै लमएां ओय पिा औ े सभमनमांतय। आऩऔ े दमदहने हमथ औॊ आखे फढममम जमनम चमदहए, जैसे कऔ वह पिा औ े सभमनमांतय हॊ।
  • 2.  इस भुद्रम औॊ लखबख 15 से 30 सेऔ ां ड तऔ यॊऔ औय यकें। दूसयी तयप रयलीज औयें, ओय दॊहयमएां। 3. साविाधनयाां और अांतर्विरॊि  मदद आऩऔॊ ननम्न यक्तचमऩ है तॊ इस आसन औॊ हय औीभत ऩय औयें।  जफ आऩ इस आसन औम अभ्यमस िुरू औयते हैं तॊ आऩ सांतुलन हमशसल औयने भें भदद औयने औ े शलए अऩने प्रशिक्षऔ से ऩूछ सऔते हैं। मह सफसे अच्छम है कऔ आऩ इस आसन औॊ औयने से ऩहले डॉक्टय से सलमह लें। 4. शुरुआत क े र्टप्स िुरुआत औ े रूऩ भें, आऩऔ े ऩमस अऩनी जमांग औ े कऩछले दहस्से भें ऐांठन औी प्रवृशि हॊ सऔती है। आऩऔॊ मह सुननश्चित औयनम चमदहए कऔ उठमए खए ऩैय औम टकनम फ्लेक्स हॊ। इसऔ े शलए, आऩऔॊ अऩने ऩैय औ े िीर्ा औॊ कऩिंडली औ े औयीफ ले जमनम चमदहए। 5. एर्वाांस्ट्र् पॊज़ वहरएशन्स भुद्रम औॊ खहयम औयने औ े शलए, आऩ अऩने फमएां ऩैय औ े आांतरयऔ बमख औॊ अऩने दमदहने हमथ से अऩनी ऩीठ औ े ऩीछे से ऩऔड़ सऔते हैं। अऩने दमदहने हमथ से अऩने फमएां ऩैय औ े फमहयी कऔनमये औॊ ऩऔड़ें। मह अनधऔ चुनोतीऩूणा रुक है ओय फेहतय सांतुलन औी आऩऔी क्षभतम औॊ फढमएखम। मह भबन्नतम आऩऔी छमती औॊ फढमएखी ओय आऩऔ े औ ां धों औॊ खहयम खकिंचमव देखी। 6. नटराजासन (लॉर्ड ऑफ द र्ाांस पॊज़) क े लाभ  इस आसन औम अभ्यमस औयने से आऩऔी छमती, टकनों, औ ू ल्हों ओय ऩैयों औॊ तमऔत नभलती है।  मह आसन आऩऔ े चममऩचम औॊ फढमतम है ओय वजन गटमने भें भदद औयतम है।  मह आऩऔ े औभय, ऩेट औ े अांखों ओय जमांगों औॊ एऔ अच्छम खकिंचमव देतम है।  आऩऔी भुद्रम भें सुधमय रृआ है, ओय सांतुलन फढम है।  मह आऩऔ े ऩमचन औॊ फेहतय फनमने भें भदद औयतम है।  आऩ अनधऔ ध्यमन औ ें दद्रत औयते हैं ओय तनमव से बी छ ु टऔमयम ऩमते हैं। मह आसन आऩऔ े भन औॊ िमांत औयतम है।  आऩऔम ियीय लचीलम फनतम है।  आऩऔ े औ ू ल्हे फ्लेक्ससा कुल खए हैं। 7. नटराजासन (लॉर्ड ऑफ द र्ाांस पॊज़) क े पीछे का र्वज्ञान मह आसन सांयचनम ओय आांदॊलन औम एऔ सुांदय सांमॊजन है, ओय मह सुांदय नटयमज औ े नृत्य औम प्रतीऔ है। मह आऩऔॊ भजफूत फनमने भें भदद औयतम है, ओय आऩऔ े भन ओय ियीय औॊ कॊलतम है, शजससे उन्हें फरृत अनधऔ अनुग्रह ओय िनक्त नभलती है। मह एऔ खहयी यीढ है। जैसम कऔ आऩ झुऔते हैं ओय आऩऔ े ियीय औ े एऔ ऩैय ऩय सांतुलन हॊतम है, आऩऔॊ लखमतमय चुनोती दी जमती है। जफ आऩ चुनोती औॊ ऩमय औय लेते हैं, तॊ आऩ िमांतत ओय िमांतत औी बमवनम प्रमप्त औयते हैं। मह आसन ददल कॊल देतम है। मह हभें स्थिय हॊने औ े शलए औहतम है लेकऔन आयमभ से, सभकऩित, दपय बी खैय-सांलग्न, व्यस्त, अबी तऔ िमांतत ऩय। जफ हभ आांदॊलन ओय सांयचनम दॊनों औ े शलए कुले हॊते हैं ओय स्वीऔमय औयते हैं, तॊ मह आसन हभमये हॊने ओय शिक्षऔ औ े फीच स्पष्ट सांवमद फनमने भें भदद औयतम है। 8. प्रारांधभक पॊज़ अधॊ भुक व्रक्समसन धनुयमसन एऔऩमद यमजऔऩॊतमसन खॊभुकमसन हनुभमनमसन सुप्त वीयमसन सुप्त ऩमदमांखुष्ठमसन उर्ध्ा धनुयमसन उष्ट्रमसन उिमनमसन
  • 3. वीयबद्रमसन-3 वीयबद्रमसन-1 वीयमसन व्रक्समसन 9. फॉल-अप पॊज़ मह आसन फैऔफेंड श्ृांकलम औ े अांततभ आसनों भें से एऔ है। लेकऔन अऩनी यीढ औॊ आयमभ ओय यमहत देने औ े शलए, आऩ इस एऔ अभ्यमस औ े फमद अधा उिमनमसन औय सऔते हैं। मह आसन बखवमन शिव औॊ सभकऩित एऔ सुांदय आसन है, शजसे सभम औम स्वमभी, मॊख औम स्रॊत ओय जीवन औी लोकऔऔ लम औहम जमतम है।