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How to do urdhva hastasana (upward salute pose) and what are its benefits

Urdhva Hastasana in Sanskrit; Urdhva - vertical, Hasta - hands, Asana - posture; Pronounced as oord-vah hahs-TAHS-anna. Consciously, or subconsciously, when you get out of bed each morning, you raise your arms, stretch as your spine arches, and your head tucks back. It energizes you after a full night's sleep. Urdhva Hastasana is a part of the Surya Namaskar sequence. It is usually a short asana, performed for a short duration.

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How to do Urdhva Hastasana (Upward salute Pose) and what are its Benefits
ऊर्ध्व हस्तासन का शाब्दिक अथव है "उठामा रृआ हाथ भुद्रा", लेककन इसे कबी-कबी तालसाना बी कहा जाता है।
क
ै से करें ऊर्ध्व हस्तासन (अपवर्व सेल्यूट) और क्या हैं इसक
े फायदे
संस्क
ृ त भें ऊर्ध्व हस्तासन; उर्ध्व - ऊर्ध्व, हस्त - हाथ, आसन - भुद्रा; उच्चायण क
े रूऩ भें oord-vah hahs-TAHS-anna।
सचेत रूऩ से, मा अवचेतन रूऩ से, जफ आऩ हय सुफह बफस्तय से फाहय ननकलते हैं, तॊ आऩ अऩनी फाहों कॊ ऊऩय उठाते
हैं, अऩनी यीढ़ क
े भेहयाफ क
े रूऩ भें खखिंचाव कयते हैं, औय आऩका ससय ऩीछे की ओय जुकता है। यात बय की नींद ऩूयी
कयने क
े फाद मह आऩकॊ ऊजाववान कयता है। उर्ध्व हस्तासन सूमव नभस्काय अनुक्रभ का एक हहस्सा है। मह आभतोय ऩय
एक छॊटा आसन है, जॊ छॊटी अवनध क
े सलए ककमा जाता है। लेककन मह क
े वल जफ आऩ इस आसन क
े साथ अऩना
सभम लेते हैं, तॊ आऩ इसक
े लाबों का ऩूयी तयह से ऩता लगा सकते हैं।
1. इस आसन कॊ करने से पहले आपकॊ ये 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 ताकक आऩका बॊजन ऩच जाए औय अभ्यास क
े दोयान खचव
कयने क
े सलए ऩमावप्त ऊजाव हॊ। सुफह सफसे ऩहले मॊग का अभ्यास कयना सफसे अच्छा है। लेककन अगय आऩ मह सुफह
नहीं कय सकते हैं, तॊ शाभ कॊ इसका अभ्यास कयना ठीक है।
स्तर: फुननमादी
शैली: कवनासा प्रवाह
अवधि: एक सांस मा एक नभनट
पुनरावृत्ति: कॊई नहीं
स्ट्रेच: इंटयकॊस्टल भांसऩेसशमां
मजबूती: ऩैय, ऩेट
2. क
ै से करें ऊर्ध्व हस्तासन (अपवर्व सेल्यूट)
1. आऩकॊ ताडासन की शुरुआत कयनी चाहहए। अऩनी बुजाओं क
े साथ खडे हों। हपय, उन्हें धीये से छत तक फढ़ाएं।
2. सुननश्चित कयें कक आऩकी फाहें एक दूसये क
े सभानांतय हैं। आऩ अऩनी हथेसलमों कॊ अऩने ससय क
े ऊऩय बी ला सकते
हैं। जफ आऩ ऐसा कयते हैं, तॊ सुननश्चित कयें कक आऩक
े क
ं धे झुक
े रृए ना हॊ। महद आऩकी हथेसलमां अलग हैं, तॊ उन्हें
एक-दूसये का साभना कयना हॊगा। आऩकी बुजाएं हय सभम सीधी हॊनी चाहहए, जैसे कक वे आऩकी उंगसलमों तक सबी
सकक्रम हैं। अऩने टकटकी कॊ ऊऩय की ओय ले जाएं।
3. आऩक
े क
ं धे आऩक
े कानों से दूय हॊने चाहहए, औय आऩक
े क
ं धे कॊ आऩकी ऩीठ ऩय भजफूती से दफामा जाना चाहहए।
4. आऩकी जांघें इस तयह से लगी हॊनी चाहहए कक वे घुटनों कॊ ऊऩय खींचती हैं। अऩने ऩैयों कॊ सीधा कयें, लेककन अऩने
घुटनों कॊ फंद न कयें। हभेशा माद यखें कक आऩक
े घुटनों भें एक भाइक्रॊ-फेंड आऩक
े जॊडों क
े सलए सुयक्षित है।
3. साविाधनयाां और अांतर्विरॊि
महद आऩ अऩनी गदवन मा क
ं धों भें चॊट लगी है, तॊ अऩने हाथों से उठाए रृए इस आसन का अभ्यास कयने से फचें।
4. शुरुआत क
े र्टप्स
शुरुआत क
े रूऩ भें, जफ आऩ हाथ उठाते हैं तॊ अऩनी फाहों कॊ सीधा यखना कहठन हॊ सकता है। आऩ ऐसा कयने भें
भदद कयने क
े सलए क
ं धे चोडाई वाले लूऩ का उऩमॊग कय सकते हैं। अऩनी कॊहनी क
े ठीक ऊऩय, अऩने ऊऩयी फांहों क
े
चायों ओय लूऩ कॊ सुयक्षित कयें।
5. एर्वाांस्ट्र् पॊज़ वहरएशन्स
आऩ इस भुद्रा कॊ एक फैकफेंड भें ऩरयवर्तित कयक
े अऩने खखिंचाव कॊ तेज कय सकते हैं। आऩकॊ फस अऩनी यीढ़ कॊ ऩीछे
की ओय झुकाना है जैसे कक आऩ एक फॉल ऩय झुक यहे हैं। आऩकॊ अऩनी गदवन कॊ ऩीछे झुका देना चाहहए। आखखयकाय,
आऩकॊ व्हील ऩॊज़ लेने भें सिभ हॊना चाहहए।
6. ऊर्ध्व हस्तासन (अपवर्व सेल्यूट) क
े लाभ
1. मह ऩेट कॊ एक अच्छा खखिंचाव देता है।
2. मह ऩाचन भें सुधाय कयने भें भदद कयता है।
3. मह कांख औय क
ं धों कॊ एक अच्छा खखिंचाव देता है।
4. मह तनाव औय सचिंता से छ
ु टकाया हदलाता है।
5. मह शयीय की भुद्रा कॊ फढ़ाने भें भदद कयता है।
6. मह प
े पडों की िभता कॊ फढ़ाने भें भदद कयता है।
7. मह शयीय भें यक्त ऩरयसंचयण भें सुधाय कयता है।
8. मह ककटस्नामुशूल कॊ कभ कयता है।
7. ऊर्ध्व हस्तासन (अपवर्व सेल्यूट) क
े पीछे का र्वज्ञान
जफ इस आसन का स्वतंत्र रूऩ से अभ्यास ककमा जाता है, तॊ इसकी गहयाई फढ़ जाती है, औय आंतरयक शयीय कॊ फाय-
फाय क
ं धे औय ऩससलमों क
े साभने नगयामा जाता है। जैसा कक आऩ अभ्यास कयते हैं, आऩ भहसूस कयेंगे कक ऩेट क
े क
ें द्र
से ऊजाव क
ै से फढ़ती है औय ताकत ऩीठ क
े भाध्यभ से ऊऩय की ओय फनती है। जफ आऩ भुद्रा कॊ ग्रहण कयते हैं, सााँस
छॊडते हैं औय अऩने प
े पडों क
े शीषव बाग कॊ नयभ कयते हैं, औय जैसा कक आऩ ऐसा कयते हैं, तॊ हदल क
े आसऩास की
जगह कॊ भहसूस कयें। इससे एक ऊजाव ऩैदा हॊगी जॊ आंतरयक शयीय कॊ नगया देगी, सजससे सांस लेने क
े सलए औय
अनधक जगह हॊगी। मह गदवन क
े कवस्ताय कॊ बी फेहतय फनाता है औय बफना ककसी अर्तरयक्त भांसऩेसशमों क
े प्रमास क
े यीढ़
कॊ सीधा कयता है।
8. प्रारांधभक पॊज़
तडासन
9. फॉल-अप पॊज़
ऩद्मासन
कक्रमाओं की सयलता क
े ऩीछे जकटल कवचाय हैं। मह आसन उस तथ्य कॊ ससद्ध कयता है कक इसे भत भाननए औय
कभ भत सभखझए क्योंकक मह आऩक
े सलए अद्भु त काभ कय सकता है।

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How to do urdhva hastasana (upward salute pose) and what are its benefits

  • 1. How to do Urdhva Hastasana (Upward salute Pose) and what are its Benefits ऊर्ध्व हस्तासन का शाब्दिक अथव है "उठामा रृआ हाथ भुद्रा", लेककन इसे कबी-कबी तालसाना बी कहा जाता है। क ै से करें ऊर्ध्व हस्तासन (अपवर्व सेल्यूट) और क्या हैं इसक े फायदे संस्क ृ त भें ऊर्ध्व हस्तासन; उर्ध्व - ऊर्ध्व, हस्त - हाथ, आसन - भुद्रा; उच्चायण क े रूऩ भें oord-vah hahs-TAHS-anna। सचेत रूऩ से, मा अवचेतन रूऩ से, जफ आऩ हय सुफह बफस्तय से फाहय ननकलते हैं, तॊ आऩ अऩनी फाहों कॊ ऊऩय उठाते हैं, अऩनी यीढ़ क े भेहयाफ क े रूऩ भें खखिंचाव कयते हैं, औय आऩका ससय ऩीछे की ओय जुकता है। यात बय की नींद ऩूयी कयने क े फाद मह आऩकॊ ऊजाववान कयता है। उर्ध्व हस्तासन सूमव नभस्काय अनुक्रभ का एक हहस्सा है। मह आभतोय ऩय एक छॊटा आसन है, जॊ छॊटी अवनध क े सलए ककमा जाता है। लेककन मह क े वल जफ आऩ इस आसन क े साथ अऩना सभम लेते हैं, तॊ आऩ इसक े लाबों का ऩूयी तयह से ऩता लगा सकते हैं। 1. इस आसन कॊ करने से पहले आपकॊ ये 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 ताकक आऩका बॊजन ऩच जाए औय अभ्यास क े दोयान खचव कयने क े सलए ऩमावप्त ऊजाव हॊ। सुफह सफसे ऩहले मॊग का अभ्यास कयना सफसे अच्छा है। लेककन अगय आऩ मह सुफह नहीं कय सकते हैं, तॊ शाभ कॊ इसका अभ्यास कयना ठीक है। स्तर: फुननमादी शैली: कवनासा प्रवाह अवधि: एक सांस मा एक नभनट पुनरावृत्ति: कॊई नहीं स्ट्रेच: इंटयकॊस्टल भांसऩेसशमां मजबूती: ऩैय, ऩेट 2. क ै से करें ऊर्ध्व हस्तासन (अपवर्व सेल्यूट) 1. आऩकॊ ताडासन की शुरुआत कयनी चाहहए। अऩनी बुजाओं क े साथ खडे हों। हपय, उन्हें धीये से छत तक फढ़ाएं। 2. सुननश्चित कयें कक आऩकी फाहें एक दूसये क े सभानांतय हैं। आऩ अऩनी हथेसलमों कॊ अऩने ससय क े ऊऩय बी ला सकते हैं। जफ आऩ ऐसा कयते हैं, तॊ सुननश्चित कयें कक आऩक े क ं धे झुक े रृए ना हॊ। महद आऩकी हथेसलमां अलग हैं, तॊ उन्हें एक-दूसये का साभना कयना हॊगा। आऩकी बुजाएं हय सभम सीधी हॊनी चाहहए, जैसे कक वे आऩकी उंगसलमों तक सबी सकक्रम हैं। अऩने टकटकी कॊ ऊऩय की ओय ले जाएं। 3. आऩक े क ं धे आऩक े कानों से दूय हॊने चाहहए, औय आऩक े क ं धे कॊ आऩकी ऩीठ ऩय भजफूती से दफामा जाना चाहहए। 4. आऩकी जांघें इस तयह से लगी हॊनी चाहहए कक वे घुटनों कॊ ऊऩय खींचती हैं। अऩने ऩैयों कॊ सीधा कयें, लेककन अऩने घुटनों कॊ फंद न कयें। हभेशा माद यखें कक आऩक े घुटनों भें एक भाइक्रॊ-फेंड आऩक े जॊडों क े सलए सुयक्षित है।
  • 2. 3. साविाधनयाां और अांतर्विरॊि महद आऩ अऩनी गदवन मा क ं धों भें चॊट लगी है, तॊ अऩने हाथों से उठाए रृए इस आसन का अभ्यास कयने से फचें। 4. शुरुआत क े र्टप्स शुरुआत क े रूऩ भें, जफ आऩ हाथ उठाते हैं तॊ अऩनी फाहों कॊ सीधा यखना कहठन हॊ सकता है। आऩ ऐसा कयने भें भदद कयने क े सलए क ं धे चोडाई वाले लूऩ का उऩमॊग कय सकते हैं। अऩनी कॊहनी क े ठीक ऊऩय, अऩने ऊऩयी फांहों क े चायों ओय लूऩ कॊ सुयक्षित कयें। 5. एर्वाांस्ट्र् पॊज़ वहरएशन्स आऩ इस भुद्रा कॊ एक फैकफेंड भें ऩरयवर्तित कयक े अऩने खखिंचाव कॊ तेज कय सकते हैं। आऩकॊ फस अऩनी यीढ़ कॊ ऩीछे की ओय झुकाना है जैसे कक आऩ एक फॉल ऩय झुक यहे हैं। आऩकॊ अऩनी गदवन कॊ ऩीछे झुका देना चाहहए। आखखयकाय, आऩकॊ व्हील ऩॊज़ लेने भें सिभ हॊना चाहहए। 6. ऊर्ध्व हस्तासन (अपवर्व सेल्यूट) क े लाभ 1. मह ऩेट कॊ एक अच्छा खखिंचाव देता है। 2. मह ऩाचन भें सुधाय कयने भें भदद कयता है। 3. मह कांख औय क ं धों कॊ एक अच्छा खखिंचाव देता है। 4. मह तनाव औय सचिंता से छ ु टकाया हदलाता है। 5. मह शयीय की भुद्रा कॊ फढ़ाने भें भदद कयता है। 6. मह प े पडों की िभता कॊ फढ़ाने भें भदद कयता है। 7. मह शयीय भें यक्त ऩरयसंचयण भें सुधाय कयता है। 8. मह ककटस्नामुशूल कॊ कभ कयता है। 7. ऊर्ध्व हस्तासन (अपवर्व सेल्यूट) क े पीछे का र्वज्ञान जफ इस आसन का स्वतंत्र रूऩ से अभ्यास ककमा जाता है, तॊ इसकी गहयाई फढ़ जाती है, औय आंतरयक शयीय कॊ फाय- फाय क ं धे औय ऩससलमों क े साभने नगयामा जाता है। जैसा कक आऩ अभ्यास कयते हैं, आऩ भहसूस कयेंगे कक ऩेट क े क ें द्र से ऊजाव क ै से फढ़ती है औय ताकत ऩीठ क े भाध्यभ से ऊऩय की ओय फनती है। जफ आऩ भुद्रा कॊ ग्रहण कयते हैं, सााँस छॊडते हैं औय अऩने प े पडों क े शीषव बाग कॊ नयभ कयते हैं, औय जैसा कक आऩ ऐसा कयते हैं, तॊ हदल क े आसऩास की जगह कॊ भहसूस कयें। इससे एक ऊजाव ऩैदा हॊगी जॊ आंतरयक शयीय कॊ नगया देगी, सजससे सांस लेने क े सलए औय अनधक जगह हॊगी। मह गदवन क े कवस्ताय कॊ बी फेहतय फनाता है औय बफना ककसी अर्तरयक्त भांसऩेसशमों क े प्रमास क े यीढ़ कॊ सीधा कयता है। 8. प्रारांधभक पॊज़ तडासन 9. फॉल-अप पॊज़ ऩद्मासन कक्रमाओं की सयलता क े ऩीछे जकटल कवचाय हैं। मह आसन उस तथ्य कॊ ससद्ध कयता है कक इसे भत भाननए औय कभ भत सभखझए क्योंकक मह आऩक े सलए अद्भु त काभ कय सकता है।