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How to do Simhasana (Lion Pose) and What are its Benefits
क
ै से करें सिम्हािन (लायन पॊज़)और क्या हैं इसक
े फायदे
िंस्क
ृ त: सिम्हािन; सिम्हा - शेय, आिन - भुद्रा; उच्चायण क
े रूऩ भें - sim-HAHS-anna। सिम्हािन का नाभ इिसिए
यखा गमा है क्योंकक मह अऩने अंततभ चयणभें घूभते हुए शेय जैिा ददखता है। इि आिन क
े सिए शयीय औय चेहये कॊ शेय
की तीव्र गजजना क
े िाथ काभ कयने की आवश्यकता हॊती है। मह कापी आयाभदामक आिन है सजिे कॊई बी कय िकता
है। हािााँकक मह एक ऩरयसचत भुद्रा नहीं है, िेककन इिक
े िाब अन्य आिनों िे फहुत अिग हैं।
1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए
इि आिन का अभ्याि कयने िे ऩहिे आऩ अऩने ऩेट औय आंतों कॊ खािी यखना िुननश्चित कयें मा आिन कॊ कयने
िे कभ िे कभ चाय िे छह घंटे ऩहिे अऩना बॊजन कयें ताकक आऩका बॊजन ऩच जाए औय अभ्याि क
े दोयान खचज
कयने क
े सिए ऩमाजप्त ऊजाज हॊ। िुफह िफिे ऩहिे मॊग का अभ्याि कयना िफिे अच्छा है। िेककन अगय आऩ मह िुफह
नहीं कय िकते हैं, तॊ शाभ कॊ इिका अभ्याि कयना ठीक है।
स्तर:फुननमादी
शैली:हठ मॊग
अवधि: 30 िेक
ं ड
पुनरावृत्ति:एक फाय प्रत्येक ऩैय ऩय
स्ट्रेच:गिे की भांिऩेसशमां
मजबूती:गिे, प
े पडे, आवाज
2. क
ै से करें ससम्हासन (लायन पॊज़)
 आिन शुरू कयने क
े सिए , पशज ऩय घुटने टेक
ें । अऩनी एदडमों कॊ इि तयह क्रॉि कयें कक दादहने टखने का
अगिा बाग फाएं टखने क
े ऩीछे िे ऩाय हॊ जाए। ऩैयों कॊ दॊनों तयप इंनगत कयना चादहए। ऩेरयनेभ कॊ एडी क
े
ऊऩय िे नीचे दफाना चादहए
 अऩनी हथेसिमों कॊ घुटनों ऩय यखें। अऩनी हथेसिमों कॊ फाहय प
ै िाएं , जैिे कक आऩकी उंगसिमां फाहय की ओय
प
ै िी हुई हों। उन्हें प्रत्येक घुटने क
े खखिाप भजफूती िे दफाएं।
 नाक क
े भाध्यभ िे श्वाि िें , औय जैिा कक आऩ कयते हैं , अऩना भुंह खॊिें औय अऩनी जीब कॊ फाहय खींचें।
ठॊडी की ओय जीब की नॊक कॊ भॊडे। आऩकी आाँखें खुिी हॊनी चादहए , औय गिे क
े िाभने की भांिऩेसशमों भें
सिक
ु डन हॊती है। अऩने भुंह िे िााँि छॊडते हुए एक अिग ध्वनन उत्पन्न कयते हैं। आऩकॊ मह िुननश्चित कयना
चादहए कक िांि गिे क
े ऩीछे िे गुजयती है।
 जफकक क
ु छ िॊगों ने िुझाव ददमा है कक आऩकॊ अऩनी बौंहों क
े फीच टकटकी िगानी चादहए , अन्य आऩिे
आऩकी नाक की नॊक कॊ देखने क
े सिए कहते हैं।
 क
ु छ देय क
े सिए दहाडें। अऩने ऩैय क
े क्रॉि कॊ फदिें औय आिन कॊ दॊहयाएं।
3. साविाधनयाां और अांतर्विरॊि
मह आिन अभ्याि कयने क
े सिए फहुत िुयक्षित है औय इिका कॊई वास्तकवक ननवायक उऩाम नहीं है। मदद आऩक
े घुटने
भें चॊट है, तॊ आऩ एक क
ु िी ऩय फैठ िकते हैं औय आिन कय िकते हैं।
4. शुरुआत क
े र्िप्स
जफ आऩ शुरू कयते हैं, तॊ आऩ भहिूि नहीं कय िकते कक क
ं धे औय हाथ िहानुबूततऩूवजक जुडे हुए हैं। इिसिए , जफ आऩ
अऩनी हथेसिमों कॊ अऩने घुटनों ऩय यखें, तॊ भहिूि कयें कक क
ं धे ऩीछे की ओय प
ै िे हे। ऩुश कॊ फढाएं जैिा कक आऩकॊ
िगता है कक मह आऩकी ऩीठ भें गहया िेट है। मह आऩक
े ददि कॊ ऊऩय उठाने भें भदद कयेगा।
5. एडवाांस्ट्ड पॊज़ वहरएशन्स
खखिंचाव फढाने क
े सिए , आऩकॊ सिम्हािन कयते िभम भंडुकािन भें फैठना हॊगा। ऐिा कयने क
े सिए , घुटने भॊडकय,
अऩने घुटनों ऩय फैठें , औय ऩैयों क
े भेहयाफ ऩय अऩने ननतंफों कॊ िेट कयें। मह एक तयह की काठी फनेगी। दपय , अऩने फडे
ऩैय की उंगसिमों कॊ छ
ु एं औय अऩने घुटनों कॊ प
ै िाएं। उन्हें फाहयी क
ू ल्हों सजतना चोडा हॊना चादहए। आगे झुक
ें , औय
अऩनी हथेसिमों कॊ अऩने ऩैयों क
े फीच भजफूती िे यखें। आऩकी अंगुसिमों कॊ इि तयह िे भॊडना चादहए कक वे आऩक
े
श्रॊणण का िाभना कयें। अऩनी कॊहनी कॊ िीधा यखें। आिन कॊ हभेशा की तयह कयते यहें।
6. ससम्हासन (लायन पॊज़)क
े लाभ
1. मह छाती औय चेहये ऩय तनाव कॊ कभ कयने भें भदद कयता है।
2. मह प्लेकटस्मा कॊ उत्तेसजत कयता है (एक ऩतिी, िऩाट, आमताकाय भांिऩेशी जॊ गिे क
े िाभने हॊती है )। मह इि
भांिऩेशी कॊ फनामे यखता है।
3. ऩुयाने ग्रंथों भें कहा गमा है कक मह आिन यॊगों कॊ नष्ट कयता है औय तीन प्रभुख फंधों - भूिा, जिंधय, औय उदमन
कॊ िकक्रम कयता है।
4. मे वे बाग हैं जॊ इि आिन क
े िाब हैं - चेहया, आाँखें, जीब, गिा, भुखय डॊरयमााँ, ऩेट, श्विन ऩथ, डामाफ्राभ, छाती,
हाथ औय उंगसिमााँ।
5. मह श्विन ऩथ कॊ प्रबाकवत कयने वािे ककिी बी िंक्रभण िे छ
ु टकाया ऩाने भें भदद कयता है।
6. मह जीब कॊ भुंह क
े फाहय ऩूणज खखिंचाव क
े कायण व्यामाभ कयने भें भदद कयता है।
7. मह िांिों की फदफू िे छ
ु टकाया ददिाने भें भदद कयता है।
8. मह हकिाना, दांत ऩीिना, ऩंजे क
े जॊड औय ऩीठ क
े ददज कॊ ठीक कयता है।
9. मह झुरयिमों कॊ दूय कयने औय उम्र फढने भें देयी कयने भें भदद कयता है।
10. मह आंखों की जिन िे याहत ददिाता है।
11. मह गदजन की भांिऩेसशमों कॊ बी आयाभ देता है।
12. मह आिन आवाज़ की टॊन औय फनावट कॊ फेहतय फनाने भें भदद कयता है।
7. ससम्हासन (लायन पॊज़) क
े पीछे का र्वज्ञान
मह आिन आऩकॊ अऩने उग्र ऩि का प्रदशजन कयने क
े सिए प्रॊत्सादहत कयता है। मह शयीय क
े अंदय ऊजाज तािे की
िुकवधा प्रदान कयता है औय गिे क
े भागज कॊ िाप कयने भें बी भदद कयता है। इि आिन कॊ िफिे अच्छे चेहये क
े
व्यामाभों भें िे एक कहा जाता है। मह चेहये भें यक्त कॊ प्रिारयत कयने भें भदद कयता है , औय कोवा क
े ऩैयों औय झुरयिमों
कॊ बी कभ कयता है। चेहये ऩय त्वचा प
ै िी हुई है , औय इिसिए, मह दृढ फनी हुई है। मह आिन बी प्लेकटस्म कॊ भजफूत
यखता है। मह एक भजेदाय आिन है जॊ आऩकॊ ऩुनजीकवत औय खुश यखता है।
8. प्रारांधभक पॊज़
वीयािन
सिद्धािन
फद्धकॊणािन
िुप्तवीयािन
िुखािन
अधॊभुखश्वानािन
दंडािन
िुप्तफद्धकॊणािन
शवािन
9. फॉल-अप पॊज़
उष्ट्रािन
फािािन
अधज भंडिािन
अफ जफ आऩ जानते हैं कक सिम्हािन क
ै िे ककमा जाता है , मह एननभेटेड औय अणबव्यंजक आिन आिान औय भजेदाय है
औय इिक
े ऩूये िाब बी हैं। इि आिन का अभ्याि आऩकी खूफिूयत आवाज़ औय मुवा औय दभकती त्वचा का याज हॊ
िकता है।

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  • 1. How to do Simhasana (Lion Pose) and What are its Benefits क ै से करें सिम्हािन (लायन पॊज़)और क्या हैं इसक े फायदे िंस्क ृ त: सिम्हािन; सिम्हा - शेय, आिन - भुद्रा; उच्चायण क े रूऩ भें - sim-HAHS-anna। सिम्हािन का नाभ इिसिए यखा गमा है क्योंकक मह अऩने अंततभ चयणभें घूभते हुए शेय जैिा ददखता है। इि आिन क े सिए शयीय औय चेहये कॊ शेय की तीव्र गजजना क े िाथ काभ कयने की आवश्यकता हॊती है। मह कापी आयाभदामक आिन है सजिे कॊई बी कय िकता है। हािााँकक मह एक ऩरयसचत भुद्रा नहीं है, िेककन इिक े िाब अन्य आिनों िे फहुत अिग हैं। 1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए इि आिन का अभ्याि कयने िे ऩहिे आऩ अऩने ऩेट औय आंतों कॊ खािी यखना िुननश्चित कयें मा आिन कॊ कयने िे कभ िे कभ चाय िे छह घंटे ऩहिे अऩना बॊजन कयें ताकक आऩका बॊजन ऩच जाए औय अभ्याि क े दोयान खचज कयने क े सिए ऩमाजप्त ऊजाज हॊ। िुफह िफिे ऩहिे मॊग का अभ्याि कयना िफिे अच्छा है। िेककन अगय आऩ मह िुफह नहीं कय िकते हैं, तॊ शाभ कॊ इिका अभ्याि कयना ठीक है। स्तर:फुननमादी शैली:हठ मॊग अवधि: 30 िेक ं ड पुनरावृत्ति:एक फाय प्रत्येक ऩैय ऩय स्ट्रेच:गिे की भांिऩेसशमां मजबूती:गिे, प े पडे, आवाज 2. क ै से करें ससम्हासन (लायन पॊज़)  आिन शुरू कयने क े सिए , पशज ऩय घुटने टेक ें । अऩनी एदडमों कॊ इि तयह क्रॉि कयें कक दादहने टखने का अगिा बाग फाएं टखने क े ऩीछे िे ऩाय हॊ जाए। ऩैयों कॊ दॊनों तयप इंनगत कयना चादहए। ऩेरयनेभ कॊ एडी क े ऊऩय िे नीचे दफाना चादहए  अऩनी हथेसिमों कॊ घुटनों ऩय यखें। अऩनी हथेसिमों कॊ फाहय प ै िाएं , जैिे कक आऩकी उंगसिमां फाहय की ओय प ै िी हुई हों। उन्हें प्रत्येक घुटने क े खखिाप भजफूती िे दफाएं।  नाक क े भाध्यभ िे श्वाि िें , औय जैिा कक आऩ कयते हैं , अऩना भुंह खॊिें औय अऩनी जीब कॊ फाहय खींचें। ठॊडी की ओय जीब की नॊक कॊ भॊडे। आऩकी आाँखें खुिी हॊनी चादहए , औय गिे क े िाभने की भांिऩेसशमों भें सिक ु डन हॊती है। अऩने भुंह िे िााँि छॊडते हुए एक अिग ध्वनन उत्पन्न कयते हैं। आऩकॊ मह िुननश्चित कयना चादहए कक िांि गिे क े ऩीछे िे गुजयती है।  जफकक क ु छ िॊगों ने िुझाव ददमा है कक आऩकॊ अऩनी बौंहों क े फीच टकटकी िगानी चादहए , अन्य आऩिे आऩकी नाक की नॊक कॊ देखने क े सिए कहते हैं।
  • 2.  क ु छ देय क े सिए दहाडें। अऩने ऩैय क े क्रॉि कॊ फदिें औय आिन कॊ दॊहयाएं। 3. साविाधनयाां और अांतर्विरॊि मह आिन अभ्याि कयने क े सिए फहुत िुयक्षित है औय इिका कॊई वास्तकवक ननवायक उऩाम नहीं है। मदद आऩक े घुटने भें चॊट है, तॊ आऩ एक क ु िी ऩय फैठ िकते हैं औय आिन कय िकते हैं। 4. शुरुआत क े र्िप्स जफ आऩ शुरू कयते हैं, तॊ आऩ भहिूि नहीं कय िकते कक क ं धे औय हाथ िहानुबूततऩूवजक जुडे हुए हैं। इिसिए , जफ आऩ अऩनी हथेसिमों कॊ अऩने घुटनों ऩय यखें, तॊ भहिूि कयें कक क ं धे ऩीछे की ओय प ै िे हे। ऩुश कॊ फढाएं जैिा कक आऩकॊ िगता है कक मह आऩकी ऩीठ भें गहया िेट है। मह आऩक े ददि कॊ ऊऩय उठाने भें भदद कयेगा। 5. एडवाांस्ट्ड पॊज़ वहरएशन्स खखिंचाव फढाने क े सिए , आऩकॊ सिम्हािन कयते िभम भंडुकािन भें फैठना हॊगा। ऐिा कयने क े सिए , घुटने भॊडकय, अऩने घुटनों ऩय फैठें , औय ऩैयों क े भेहयाफ ऩय अऩने ननतंफों कॊ िेट कयें। मह एक तयह की काठी फनेगी। दपय , अऩने फडे ऩैय की उंगसिमों कॊ छ ु एं औय अऩने घुटनों कॊ प ै िाएं। उन्हें फाहयी क ू ल्हों सजतना चोडा हॊना चादहए। आगे झुक ें , औय अऩनी हथेसिमों कॊ अऩने ऩैयों क े फीच भजफूती िे यखें। आऩकी अंगुसिमों कॊ इि तयह िे भॊडना चादहए कक वे आऩक े श्रॊणण का िाभना कयें। अऩनी कॊहनी कॊ िीधा यखें। आिन कॊ हभेशा की तयह कयते यहें। 6. ससम्हासन (लायन पॊज़)क े लाभ 1. मह छाती औय चेहये ऩय तनाव कॊ कभ कयने भें भदद कयता है। 2. मह प्लेकटस्मा कॊ उत्तेसजत कयता है (एक ऩतिी, िऩाट, आमताकाय भांिऩेशी जॊ गिे क े िाभने हॊती है )। मह इि भांिऩेशी कॊ फनामे यखता है। 3. ऩुयाने ग्रंथों भें कहा गमा है कक मह आिन यॊगों कॊ नष्ट कयता है औय तीन प्रभुख फंधों - भूिा, जिंधय, औय उदमन कॊ िकक्रम कयता है। 4. मे वे बाग हैं जॊ इि आिन क े िाब हैं - चेहया, आाँखें, जीब, गिा, भुखय डॊरयमााँ, ऩेट, श्विन ऩथ, डामाफ्राभ, छाती, हाथ औय उंगसिमााँ। 5. मह श्विन ऩथ कॊ प्रबाकवत कयने वािे ककिी बी िंक्रभण िे छ ु टकाया ऩाने भें भदद कयता है। 6. मह जीब कॊ भुंह क े फाहय ऩूणज खखिंचाव क े कायण व्यामाभ कयने भें भदद कयता है। 7. मह िांिों की फदफू िे छ ु टकाया ददिाने भें भदद कयता है। 8. मह हकिाना, दांत ऩीिना, ऩंजे क े जॊड औय ऩीठ क े ददज कॊ ठीक कयता है। 9. मह झुरयिमों कॊ दूय कयने औय उम्र फढने भें देयी कयने भें भदद कयता है। 10. मह आंखों की जिन िे याहत ददिाता है। 11. मह गदजन की भांिऩेसशमों कॊ बी आयाभ देता है। 12. मह आिन आवाज़ की टॊन औय फनावट कॊ फेहतय फनाने भें भदद कयता है। 7. ससम्हासन (लायन पॊज़) क े पीछे का र्वज्ञान मह आिन आऩकॊ अऩने उग्र ऩि का प्रदशजन कयने क े सिए प्रॊत्सादहत कयता है। मह शयीय क े अंदय ऊजाज तािे की िुकवधा प्रदान कयता है औय गिे क े भागज कॊ िाप कयने भें बी भदद कयता है। इि आिन कॊ िफिे अच्छे चेहये क े व्यामाभों भें िे एक कहा जाता है। मह चेहये भें यक्त कॊ प्रिारयत कयने भें भदद कयता है , औय कोवा क े ऩैयों औय झुरयिमों कॊ बी कभ कयता है। चेहये ऩय त्वचा प ै िी हुई है , औय इिसिए, मह दृढ फनी हुई है। मह आिन बी प्लेकटस्म कॊ भजफूत यखता है। मह एक भजेदाय आिन है जॊ आऩकॊ ऩुनजीकवत औय खुश यखता है। 8. प्रारांधभक पॊज़ वीयािन सिद्धािन फद्धकॊणािन िुप्तवीयािन
  • 3. िुखािन अधॊभुखश्वानािन दंडािन िुप्तफद्धकॊणािन शवािन 9. फॉल-अप पॊज़ उष्ट्रािन फािािन अधज भंडिािन अफ जफ आऩ जानते हैं कक सिम्हािन क ै िे ककमा जाता है , मह एननभेटेड औय अणबव्यंजक आिन आिान औय भजेदाय है औय इिक े ऩूये िाब बी हैं। इि आिन का अभ्याि आऩकी खूफिूयत आवाज़ औय मुवा औय दभकती त्वचा का याज हॊ िकता है।