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How to do Supta Virasana (Reclining Hero Pose) and What are its Benefits
वीयासन भें वाऩस लेटें औय जाांघों औय टखनों भें खखिंचाव को एक ऩामदान ऊऩय ले जाएां।
क
ै से करें सुप्त वीरासन (रीक्लाइननिंग हीरॊ पॊज़) और क्या हैं इसक
े फायदे
सुप्त वीयासन मा यीक्लाइननिंग हीयो ऩोज एक आसन है। सांस्क
ृ त भें सुप्त वीयासन; सुप्त - यीक्लाइननिंग, वीया -
हीयो, आसन - भुद्रा; उच्चायण क
े रूऩ भें soup-tah veer-AHS-anna। मह आसन सफसे अनधक टाले जाने वाले ऩोज़ भें
से एक है। मद्यपऩ मह आऩक
े शयीय क
े ललए एक अपवश्वसनीम रूऩ से पामदेभांद भुद्रा है , मह दददनाक हो सकता है औय
क
े वल वीयासन भें भहायत हालसल कयने क
े फाद ही इसका अभ्यास कयना चाहहए। मह वीयासन औय एक भध्यवती स्तय क
े
आसन की एक गहन पवपवधता है, जो आऩक
े शयीय को ऩूणद रूऩ से ऩुनयावृलि भें लाती है।
1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए
इस आसन का अभ्यास कयने से ऩहले आऩ अऩने ऩेट औय आांतों को खाली यखना सुननश्चित कयें मा आसन को
कयने से कभ से कभ चाय से छह घांटे ऩहले अऩना बोजन कयें तापक आऩका बोजन ऩच जाए औय अभ्यास क
े दौयान
खचद कयने क
े ललए ऩमादप्त ऊजाद हो। सुफह सफसे ऩहले मोग का अभ्यास कयना सफसे अच्छा है। लेपकन अगय आऩ मह
सुफह नहीं कय सकते हैं, तो शाभ को इसका अभ्यास कयना ठीक है।
 स्तर: इांटयभीहडएट
 शैली: हठ मोग
 अवनि: 30 से 60 सेक
ां ड
 पुनरावृत्ति: कोई नहीं
 स्ट्रेच: घुटने, जाांघ, ऩेट, टखने, ऩसो प्रभुख ऩेशी
 मजबूती: ऩैयों की भेहयाफ
2. क
ै से करें सुप्त वीरासन (रीक्लाइननिंग हीरॊ पॊज़)
 शुरू कयने क
े ललए , आऩ वीयसाना आसन भें फैठे। सुननश्चित कयें पक आऩक
े घुटने सीधे आऩक
े क
ू ल्हों क
े नीचे
यखे गए हैं। अऩने हाथों को अऩने घुटनों ऩय आयाभ दें।
 अऩने घुटनों को एक-दूसये क
े कयीफ लाएां तापक आऩक
े ऩैयों क
े फीच का अांतय अऩने आऩ फढ़ जाएगा। उन्हें
आऩक
े क
ू ल्हों की चौडाई से अनधक चौडा होना चाहहए। पशद ऩय अऩने ऩैयों क
े अग्र बाग को भजफूती से दफाएां ।
 धीये से अऩने क
ू ल्हों को नीचे की औय कयें, जैसे पक आऩ खुद को चटाई ऩय फैठे रृए ऩाते हैं। फछडों को भोडते रृए
दूय कयें, औय सुननश्चित कयें पक आऩक
े क
ू ल्हे आऩकी एडी क
े फीच सही हैं।
 आऩको मह सुननश्चित कयने की आवश्यकता है पक जफ आऩ भुद्रा भें आते हैं , तो आऩ अऩने घुटनों भें पकसी बी
तेज घुभाव से सांवेदनाओां को भहसूस नहीं कयते हैं। अऩने ऩैय की उांगललमों को फाहय की ओय औय ऩीछे की ओय
आने दें। आऩक
े घुटनों की सुयक्षा क
े ललए आऩकी अांदरूनी एहडमों को खींचा जाना चाहहए।
 अऩनी नाभब को बीतय की औय खींचो। अऩने टेलफोन को अऩने लसय को पशद तक फढ़ाएां। अऩने हाथों को अऩने
साइड भें यखें , औय सााँस छोडें औय ऩीछे की ओय झुक
ें । धीये से झुकते यहें जफ तक पक आऩकी ऩीठ पशद ऩय
पटकी न हो जाए।
 हपय, अऩने शयीय क
े वजन को अऩनी कोहनी ऩय लशफ्ट कयें। ऩीठ क
े ननचले हहस्से औय ननतांफों को ढीला छोडें ,
औय अऩने आऩ को टेलफोन की ओय धक
े लें।
 एक फाय जफ आऩ आयाभ से पशद ऩय आ जामे , तो अऩनी फाहों को अऩने लसय क
े ऊऩय ले जाएां , औय सुननश्चित
कयें पक आऩकी हथेललमों छत की तयप यहेंगी। लगबग एक नभनट क
े ललए इस भुद्रा भें यहे। हपय, धीये से साभान्य
स्थितत भें वाऩस आ जाओ।
3. साविाननयाां और अांतर्विरॊि
 महद आऩको गांबीय घुटने, ऩीठ, मा टखने की सभस्या है तो इस आसन से फचें।
 मह सफसे अच्छा है पक आऩ पकसी प्रभाभणत मोग प्रलशक्षक की देखयेख भें इस आसन का अभ्यास कयें।
4. शुरुआत क
े र्िप्स
शुरुआत क
े रूऩ भें , आऩ अऩनी जाांघों को इस भुद्रा भें अलग-थलग कय सकते हैं। इससे फचने क
े ललए , अऩनी
जाांघों को एक साथ फाांध ने क
े ललए एक ऩट्टा का उऩमोग कयें , मा अऩनी जाांघों क
े फीच एक भोटी पकताफ यखे। हालााँपक,
मे क
े वल थोडे सभम क
े ललए सभाधान हैं। आऩको मह सुननश्चित कयना चाहहए पक आऩ आांतरयक श्रोभण को दोनों स्थितत
भें अऩने श्रोभण भें खींच लें।
5. एडवाांस्ट्ड पॊज़ वहरएशन्स
इस आसन को अगले स्तय ऩय ले जाने क
े ललए , अऩनी बुजाओां को भुद्रा भें शानभल कयें। श्वास लें , औय अऩनी
फाहों को छत की तयप उठाएां जैसे पक वे एक दूसये क
े सभानाांतय हों औय पशद क
े लांफवत हों। हपय , आगे औय ऩीछे क
ु छ
सभम हहलामे, औय अऩने क
ां धे को ऩीछे की तयप खोलें। पशद ऩय अऩनी फाहों को प
ै लाएां , औय अऩनी हथेललमों को छत
ऩय आने दें। अऩने फाहयी काांख को छत की ओय ले जाने दें। अऩने क
ां धे नीचे अऩने टेलफोन की ओय वाऩस खींचें।
6. सुप्त वीरासन (रीक्लाइननिंग हीरॊ पॊज़) क
े लाभ
 मह आऩकी जाांघों, घुटनों, टखनों, ऩेट औय गहये क
ू ल्हे फ्लेक्ससद को एक अच्छा खखिंचाव देता है।
 मह थक
े रृए ऩैयों को याहत देने भें भदद कयता है।
 मह ऩाचन भें सुधाय कयने भें भदद कयता है।
 मह भालसक धभद की ऩयेशानी से छ
ु टकाया हदलाता है।
 मह ऩैयों क
े भेहयाफ को भजफूत कयता है।
 मह बी ननम्नललखखत स्थिततमों क
े ललए लचपकत्सीम लाब है:
o गहठमा
o दभा
o दस्त
o कब्ज़ की लशकामत
o सऩाट ऩैय
o साभान्य सदी
o सयददद
o उच्च यक्तचाऩ
o फाांझऩन
o अननद्रा
o आांतों भें गैस फनना औय अम्लता
o भालसक धभद की ऩयेशानी
o श्वसन सांफांधी फीभारयमााँ
o कपटस्नामुशूल
o वेरयकोज वेन
7. सुप्त वीरासन (रीक्लाइननिंग हीरॊ पॊज़) क
े पीछे का र्वज्ञान
मह आसन श्रोभण क्षेत्र औय ऩेट क
े अांगों को एक अच्छा खखिंचाव देती है। इसललए , ऩाचन सांफांधी सबी सभस्याएां
औय ऩाचन भें सुधाय होता है। मह आसन छाती , श्रोभण क्षेत्र, औय धड को बी खोलता है। मह शयीय को कई असुपवधाओां
से छ
ु टकाया हदलाता है , औय जुकाभ औय लसय ददद जैसी स्थिततमों को बी सयल कयता है। मह आसन क
ू ल्हों , जाांघों औय
घुटनों भें यक्त क
े सांचाय को बी उिेलजत कयती है , लजससे इन क्षेत्रों भें सभस्याओां का सभाधान होता है। मह यीढ़ क
े
लचीलेऩन भें सुधाय कयता है। सभम औय अभ्यास क
े साथ , मह आसन फरृत आसानी से एक आयाभ भुद्रा फन सकता है
जो ऩूये शयीय को गहयाई से नवीनीक
ृ त औय हपय से जीवांत कय सकता है।
8. प्रारांनभक पॊज़
 फद्ध कोणासन
 फालासन
 बुजांगासन
 गोभुखासन
 वीयासन
9. फॉल-अप पॊज़
 फद्ध कोणासन
 ऩद्मासन
 फकासन
अफ जफ आऩ जानते हैं पक हीयो ऩोज़ को क
ै से यीक्लाइननिंग कयना है। कबी-कबी , चुनौततमााँ एक अच्छी फात
होती हैं, वे आऩको उन िानों ऩय ले जाते हैं लजन्हें आऩ कबी नहीं जानते थे पक आऩ अस्थस्तत्व भें हैं। मह आसन ऐसा ही
है। जैसा पक आऩ इसे प्राप्त कयने का प्रमास कयते हैं , आऩ अऩने शयीय क
े फाये भें अनधक जागरूक हो जाएांगे , औय आऩ
सीखेंगे पक इससे क
ै से ननऩटें। मह आसन अत्यनधक लाबकायी है।

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  • 1. How to do Supta Virasana (Reclining Hero Pose) and What are its Benefits वीयासन भें वाऩस लेटें औय जाांघों औय टखनों भें खखिंचाव को एक ऩामदान ऊऩय ले जाएां। क ै से करें सुप्त वीरासन (रीक्लाइननिंग हीरॊ पॊज़) और क्या हैं इसक े फायदे सुप्त वीयासन मा यीक्लाइननिंग हीयो ऩोज एक आसन है। सांस्क ृ त भें सुप्त वीयासन; सुप्त - यीक्लाइननिंग, वीया - हीयो, आसन - भुद्रा; उच्चायण क े रूऩ भें soup-tah veer-AHS-anna। मह आसन सफसे अनधक टाले जाने वाले ऩोज़ भें से एक है। मद्यपऩ मह आऩक े शयीय क े ललए एक अपवश्वसनीम रूऩ से पामदेभांद भुद्रा है , मह दददनाक हो सकता है औय क े वल वीयासन भें भहायत हालसल कयने क े फाद ही इसका अभ्यास कयना चाहहए। मह वीयासन औय एक भध्यवती स्तय क े आसन की एक गहन पवपवधता है, जो आऩक े शयीय को ऩूणद रूऩ से ऩुनयावृलि भें लाती है। 1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए इस आसन का अभ्यास कयने से ऩहले आऩ अऩने ऩेट औय आांतों को खाली यखना सुननश्चित कयें मा आसन को कयने से कभ से कभ चाय से छह घांटे ऩहले अऩना बोजन कयें तापक आऩका बोजन ऩच जाए औय अभ्यास क े दौयान खचद कयने क े ललए ऩमादप्त ऊजाद हो। सुफह सफसे ऩहले मोग का अभ्यास कयना सफसे अच्छा है। लेपकन अगय आऩ मह सुफह नहीं कय सकते हैं, तो शाभ को इसका अभ्यास कयना ठीक है।  स्तर: इांटयभीहडएट  शैली: हठ मोग  अवनि: 30 से 60 सेक ां ड  पुनरावृत्ति: कोई नहीं  स्ट्रेच: घुटने, जाांघ, ऩेट, टखने, ऩसो प्रभुख ऩेशी  मजबूती: ऩैयों की भेहयाफ 2. क ै से करें सुप्त वीरासन (रीक्लाइननिंग हीरॊ पॊज़)  शुरू कयने क े ललए , आऩ वीयसाना आसन भें फैठे। सुननश्चित कयें पक आऩक े घुटने सीधे आऩक े क ू ल्हों क े नीचे यखे गए हैं। अऩने हाथों को अऩने घुटनों ऩय आयाभ दें।  अऩने घुटनों को एक-दूसये क े कयीफ लाएां तापक आऩक े ऩैयों क े फीच का अांतय अऩने आऩ फढ़ जाएगा। उन्हें आऩक े क ू ल्हों की चौडाई से अनधक चौडा होना चाहहए। पशद ऩय अऩने ऩैयों क े अग्र बाग को भजफूती से दफाएां ।  धीये से अऩने क ू ल्हों को नीचे की औय कयें, जैसे पक आऩ खुद को चटाई ऩय फैठे रृए ऩाते हैं। फछडों को भोडते रृए दूय कयें, औय सुननश्चित कयें पक आऩक े क ू ल्हे आऩकी एडी क े फीच सही हैं।  आऩको मह सुननश्चित कयने की आवश्यकता है पक जफ आऩ भुद्रा भें आते हैं , तो आऩ अऩने घुटनों भें पकसी बी तेज घुभाव से सांवेदनाओां को भहसूस नहीं कयते हैं। अऩने ऩैय की उांगललमों को फाहय की ओय औय ऩीछे की ओय आने दें। आऩक े घुटनों की सुयक्षा क े ललए आऩकी अांदरूनी एहडमों को खींचा जाना चाहहए।
  • 2.  अऩनी नाभब को बीतय की औय खींचो। अऩने टेलफोन को अऩने लसय को पशद तक फढ़ाएां। अऩने हाथों को अऩने साइड भें यखें , औय सााँस छोडें औय ऩीछे की ओय झुक ें । धीये से झुकते यहें जफ तक पक आऩकी ऩीठ पशद ऩय पटकी न हो जाए।  हपय, अऩने शयीय क े वजन को अऩनी कोहनी ऩय लशफ्ट कयें। ऩीठ क े ननचले हहस्से औय ननतांफों को ढीला छोडें , औय अऩने आऩ को टेलफोन की ओय धक े लें।  एक फाय जफ आऩ आयाभ से पशद ऩय आ जामे , तो अऩनी फाहों को अऩने लसय क े ऊऩय ले जाएां , औय सुननश्चित कयें पक आऩकी हथेललमों छत की तयप यहेंगी। लगबग एक नभनट क े ललए इस भुद्रा भें यहे। हपय, धीये से साभान्य स्थितत भें वाऩस आ जाओ। 3. साविाननयाां और अांतर्विरॊि  महद आऩको गांबीय घुटने, ऩीठ, मा टखने की सभस्या है तो इस आसन से फचें।  मह सफसे अच्छा है पक आऩ पकसी प्रभाभणत मोग प्रलशक्षक की देखयेख भें इस आसन का अभ्यास कयें। 4. शुरुआत क े र्िप्स शुरुआत क े रूऩ भें , आऩ अऩनी जाांघों को इस भुद्रा भें अलग-थलग कय सकते हैं। इससे फचने क े ललए , अऩनी जाांघों को एक साथ फाांध ने क े ललए एक ऩट्टा का उऩमोग कयें , मा अऩनी जाांघों क े फीच एक भोटी पकताफ यखे। हालााँपक, मे क े वल थोडे सभम क े ललए सभाधान हैं। आऩको मह सुननश्चित कयना चाहहए पक आऩ आांतरयक श्रोभण को दोनों स्थितत भें अऩने श्रोभण भें खींच लें। 5. एडवाांस्ट्ड पॊज़ वहरएशन्स इस आसन को अगले स्तय ऩय ले जाने क े ललए , अऩनी बुजाओां को भुद्रा भें शानभल कयें। श्वास लें , औय अऩनी फाहों को छत की तयप उठाएां जैसे पक वे एक दूसये क े सभानाांतय हों औय पशद क े लांफवत हों। हपय , आगे औय ऩीछे क ु छ सभम हहलामे, औय अऩने क ां धे को ऩीछे की तयप खोलें। पशद ऩय अऩनी फाहों को प ै लाएां , औय अऩनी हथेललमों को छत ऩय आने दें। अऩने फाहयी काांख को छत की ओय ले जाने दें। अऩने क ां धे नीचे अऩने टेलफोन की ओय वाऩस खींचें। 6. सुप्त वीरासन (रीक्लाइननिंग हीरॊ पॊज़) क े लाभ  मह आऩकी जाांघों, घुटनों, टखनों, ऩेट औय गहये क ू ल्हे फ्लेक्ससद को एक अच्छा खखिंचाव देता है।  मह थक े रृए ऩैयों को याहत देने भें भदद कयता है।  मह ऩाचन भें सुधाय कयने भें भदद कयता है।  मह भालसक धभद की ऩयेशानी से छ ु टकाया हदलाता है।  मह ऩैयों क े भेहयाफ को भजफूत कयता है।  मह बी ननम्नललखखत स्थिततमों क े ललए लचपकत्सीम लाब है: o गहठमा o दभा o दस्त o कब्ज़ की लशकामत o सऩाट ऩैय o साभान्य सदी o सयददद o उच्च यक्तचाऩ o फाांझऩन o अननद्रा o आांतों भें गैस फनना औय अम्लता o भालसक धभद की ऩयेशानी o श्वसन सांफांधी फीभारयमााँ
  • 3. o कपटस्नामुशूल o वेरयकोज वेन 7. सुप्त वीरासन (रीक्लाइननिंग हीरॊ पॊज़) क े पीछे का र्वज्ञान मह आसन श्रोभण क्षेत्र औय ऩेट क े अांगों को एक अच्छा खखिंचाव देती है। इसललए , ऩाचन सांफांधी सबी सभस्याएां औय ऩाचन भें सुधाय होता है। मह आसन छाती , श्रोभण क्षेत्र, औय धड को बी खोलता है। मह शयीय को कई असुपवधाओां से छ ु टकाया हदलाता है , औय जुकाभ औय लसय ददद जैसी स्थिततमों को बी सयल कयता है। मह आसन क ू ल्हों , जाांघों औय घुटनों भें यक्त क े सांचाय को बी उिेलजत कयती है , लजससे इन क्षेत्रों भें सभस्याओां का सभाधान होता है। मह यीढ़ क े लचीलेऩन भें सुधाय कयता है। सभम औय अभ्यास क े साथ , मह आसन फरृत आसानी से एक आयाभ भुद्रा फन सकता है जो ऩूये शयीय को गहयाई से नवीनीक ृ त औय हपय से जीवांत कय सकता है। 8. प्रारांनभक पॊज़  फद्ध कोणासन  फालासन  बुजांगासन  गोभुखासन  वीयासन 9. फॉल-अप पॊज़  फद्ध कोणासन  ऩद्मासन  फकासन अफ जफ आऩ जानते हैं पक हीयो ऩोज़ को क ै से यीक्लाइननिंग कयना है। कबी-कबी , चुनौततमााँ एक अच्छी फात होती हैं, वे आऩको उन िानों ऩय ले जाते हैं लजन्हें आऩ कबी नहीं जानते थे पक आऩ अस्थस्तत्व भें हैं। मह आसन ऐसा ही है। जैसा पक आऩ इसे प्राप्त कयने का प्रमास कयते हैं , आऩ अऩने शयीय क े फाये भें अनधक जागरूक हो जाएांगे , औय आऩ सीखेंगे पक इससे क ै से ननऩटें। मह आसन अत्यनधक लाबकायी है।