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How to do Utkatasana (Chair Pose) and what are its Benefits
ाईत्कटासन हाथ औय ऩैयों की भाांसऩेशिमों को स्पष्ट रूऩ से काभ कयता है, लेककन मह डामाफ्राभ औय हृदम को बी
ाईत्तेशजत कयता है।
क
ै से करें उत्कटासन (चेयर पॊज़) और क्या हैं इसक
े फायदे
सांस्क
ृ त: ाईत्कटासन; ाईत्कट - जांगली / बमांकय, ाअसन - भुद्रा; ाईच्चायण As - OOT-kah-TAHS-anna। क
ु सी ऩय फैठना
ककतना ाअसान है! लेककन जफ ाअऩ एक काल्पननक क
ु सी ऩय फैठते हैं, तो मह कापी चुनौतीऩूणण हो सकता है। मह ाअसन
ाईस काल्पननक क
ु सी ऩय फैठने क
े फाये भें है। ाईत्कटासन एक तीव्र मा िनििाली भुद्रा भें ाऄनुवाद कयता है। ाआस ाअसन
को चेमय ऩोज, द ऩावयप
ु ल ऩोज, द ाऄवेकवडण ऩोज औय फपमय ऩोज बी कहा जाता है।
1. इस आसन कॊ करने से पहले आपकॊ क्या पता हॊना चाहहए
ककसी बी ाऄन्य मोग ाअसन की तयह, मह बी एक बोजन क
े फाद कभ से कभ चाय से छह घांटे ककमा जाना चाफहए। जफ
ाअऩ ाआस ऩोजीिन का ाऄभ्यास कयते हैं तो ाअऩकी ाअांतें औय ऩेट खाली होना चाफहए। एक ाअयाभ भुद्रा होने क
े नाते,
ाआसका ाऄभ्यास तफ ककमा जा सकता है जफ बी ाअऩको ाऄऩनी साांस को ऩकड़ने मा ाअयाभ कयने की ाअवश्यकता होती
है, मा तो ाअऩक
े कसयत क
े फाद भें।
स्तर: फुननमादी
शैली: कवनमसा
अवधि: 30 - 60 सेक
ां ड
पुनरावृत्ति: कोाइ नहीं
स्ट्रेच: क
ां धे, थोयैक्स
मजबूती: जाांघ, किेरुक स्तांब, टखने, फछड़ों
2. क
ै से करें उत्कटासन (चेयर पॊज़)
 ाऄऩनी चटााइ ऩय सीधे खड़े हों औय ाऄऩने ऩैयों को थोड़ा ाऄलग यखें।
 ाऄऩनी फाहों को ाअगे फढाएां , मह सुननश्चित कयें कक ाअऩकी हथेशलमााँ नीचे की ओय हो। ाअऩकी बुजाएाँ सीधी
होनी चाफहए, औय ाअऩको ाऄऩनी कोहनी को भोड़ना नहीं चाफहए।
 धीये से ाऄऩने घुटनों को भोड़ें औय ाऄऩने श्रोणण को नीचे धक
े लें, ऐसा लगता है जैसे ाअऩ एक काल्पननक क
ु सी
ऩय फैठे हैं।
 खुद को सहज फनाएां। भुद्रा भें फेहतय तयीक
े से सांलग्न होने क
े शलए, एक ाऄखफाय को ऩढने की कल्पना कयें कक
ाअऩ भुद्रा भें हैं। औय जैसा कक ाअऩ कयते हैं, ाअऩको मह सुननश्चित कयना चाफहए कक ाअऩक
े हाथ पिण क
े
सभानाांतय हों।
 भुद्रा धायण कयते सभम जागरूक यहें, औय ाऄऩनी यीढ को लांफा यखें। ाऄऩने भन को िाांत कयें औय ाअयाभ कयें
औय भुस्क
ु यामे। मह भुद्रा को एक नभनट तक कये।
 धीये से नीचे जाकय सुखासन भें फैठें।
3. साविाधनयाां और अांतर्विरॊि
मे क
ु छ ाअसन हैं शजन्हें ाअऩको ाआस ाअसन को कयने से ऩहले ध्यान भें यखना चाफहए।
1. ाआस ाअसन से फचना चाफहए मफद ाअऩ ननम्नशलखखत सभस्याओां से ऩीफड़त हैं:
 ाऄननद्रा
 कभ यि दफाव
 शसय ददण
 गफठमा
 भोचवाला टखना
 ऩुयाने घुटने का ददण
 क्षततग्रस्त स्नामुफांधन
2. ऩीठ क
े ननचले फहस्से भें ददण, क
ां धे भें चोट लगने ऩय, मा ाऄगय ाअऩको भाशसक धभण हो तो ाआस ाअसन का ाऄभ्यास
कयते सभम ध्यान यखना चाफहए।
3. ाअऩको ाआस भुद्रा भें यहना है औय क
े वल तफ तक नीचे जाना है जफ तक ाअऩका ियीय प्राक
ृ ततक काठ का वक्र
फयकयाय नहीं यख सकता।
4. मफद ाअऩको गदणन भें ददण है, मा ाअऩ ाअसन कयते सभम चक्कय भहसूस कयते हैं, तो सुननश्चित कयें कक ाअऩ सीधे
फदखते हैं औय ाऄऩने टकटकी को ाअगे सेट कयें।
4. शुरुआत क
े र्टप्स
एक िुरुाअत क
े रूऩ भें, लांफे सभम तक भुद्रा धायण कयना कापी चुनौतीऩूणण हो सकता है। ाअऩ िुरू कयते ही दीवाय क
े
सहाये का ाईऩमोग कय सकते हैं। फस दीवाय से क
ु छ ाआांच की दूयी ऩय खड़े यहें ताकक जफ ाअऩ झुक
ें , तो टेलफोन दीवाय को
छ
ू एां।
5. एडवाांस्ट्ड पॊज़ वहरएशन्स
भुद्रा को तीव्र कयने क
े शलए, ाऄऩने ियीय को ाईठाएां क्योंकक जफ ाअऩ भुद्रा भें होते हैं तो ाऄऩने ऩैयों की गेंदों ऩय खड़े होते
हैं। ाऄऩने ननतांफों को ाईबयी रृाइ एड़ी ऩय नगयाएां। ाअऩकी हथेशलमों को एक दूसये क
े औय पिण क
े सभानाांतय, ाअगे की ओय
यखा जाना चाफहए, शजसभें ाअऩकी हथेशलमााँ नीचे की ओय हों।
6. उत्कटासन (चेयर पॊज़) क
े लाभ
मे ाईत्कटासन क
े क
ु छ ाअिमणजनक लाब हैं।
 ाआस ाअसन का ाऄभ्यास कयने से क
ू ल्हों, यीढ औय छाती की भाांसऩेशिमों को एक ाऄच्छा खखिंचाव नभलता है।
 धड़ औय ऩीठ क
े ननचले फहस्से को भजफूत ककमा जाता है।
 मह ाअसन ऩैयों, कविेष रूऩ से भाांसऩेशिमों को घुटने, टखनों औय जाांघों भें दफाता है।
 ननमनभत ाऄभ्यास ियीय भें सांतुलन की बावना औय भन को भहान सांकल्प प्रदान कयता है।
 मह ाअसन ऩेट क
े ाऄांगों को एक ाऄच्छी भाशलि देता है औय डामाफ्राभ औय हृदम को बी ाईत्तेशजत कयता है।
 ननमनभत ाऄभ्यास से, ाअऩ वजन कभ कय सकते हैं, खासकय ननतांफों से।
 मह ाअसन ाअऩक
े ाआम्यून शसस्टभ को भजफूत कयता है औय जोड़ों क
े ददण औय फैक ऩेन से याहत फदलाने भें बी
भदद कयता है।
7. उत्कटासन (चेयर पॊज़) क
े पीछे का र्वज्ञान
मह ाअसन, जैसा कक नाभ से ऩता चलता है, दोनों बमांकय औय िनििाली हैं, ाआस कायण से ाअऩक
े ियीय का प्रत्येक
बाग ाआस भुद्रा भें प्राप्त कयने की कोशिि कयता है। जैसे ही ाअऩ ाआस काल्पननक क
ु सी ऩय फैठते हैं, ाअऩका ियीय िनि
औय सहनिनि की तलाि कयता है औय सांऩूणण स्थियता की बावना बी प्रदान कयता है।
जैसा कक ाअऩ ाआस भुद्रा भें फैठते हैं औय ाऄांतताः स्क्वाट को गहया कयते हैं, ाअऩक
े ियीय को गुरुत्वाकषणण क
े प्रततयोध को
दूय कयने की ाअवश्यकता होगी। ाआसक
े शलए ाअऩक
े क्वाफिसेप्स का फरृत भजफूत होना जरूयी है। सांमोग से, क्वाफिसेप्स
ियीय की सफसे फड़ी भाांसऩेशिमों भें से एक है। जफ मह भाांसऩेशिमों को भजफूत मा भजफूत ककमा जाता है, तो घुटनों की
सभस्याओां का स्वचाशलत रूऩ से भुकाफला ककमा जाता है क्योंकक मह घुटनों का सभथणन कयता है। फस ाऄऩनी हफिमों क
े
साथ कोभल यहें क्योंकक ाअऩ ाआस ाअसन भें खुद को कभ कयते हैं।
8. प्रारांधभक पॊज़
कवयासना
बुजांगासन
ाऄधो भुख सवासना
9. फॉल-अप पॊज़
ताड़ासन
ाईत्तानासन
ाईस तीव्र िनि को ाऄऩने ाऄांदय देखखए, जैसे ाअऩ ाअनांद, स्वास्थ्य औय िाांतत क
े ाईस काल्पननक शसिंहासन ऩय फैठे
हैं।

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  • 1. How to do Utkatasana (Chair Pose) and what are its Benefits ाईत्कटासन हाथ औय ऩैयों की भाांसऩेशिमों को स्पष्ट रूऩ से काभ कयता है, लेककन मह डामाफ्राभ औय हृदम को बी ाईत्तेशजत कयता है। क ै से करें उत्कटासन (चेयर पॊज़) और क्या हैं इसक े फायदे सांस्क ृ त: ाईत्कटासन; ाईत्कट - जांगली / बमांकय, ाअसन - भुद्रा; ाईच्चायण As - OOT-kah-TAHS-anna। क ु सी ऩय फैठना ककतना ाअसान है! लेककन जफ ाअऩ एक काल्पननक क ु सी ऩय फैठते हैं, तो मह कापी चुनौतीऩूणण हो सकता है। मह ाअसन ाईस काल्पननक क ु सी ऩय फैठने क े फाये भें है। ाईत्कटासन एक तीव्र मा िनििाली भुद्रा भें ाऄनुवाद कयता है। ाआस ाअसन को चेमय ऩोज, द ऩावयप ु ल ऩोज, द ाऄवेकवडण ऩोज औय फपमय ऩोज बी कहा जाता है। 1. इस आसन कॊ करने से पहले आपकॊ क्या पता हॊना चाहहए ककसी बी ाऄन्य मोग ाअसन की तयह, मह बी एक बोजन क े फाद कभ से कभ चाय से छह घांटे ककमा जाना चाफहए। जफ ाअऩ ाआस ऩोजीिन का ाऄभ्यास कयते हैं तो ाअऩकी ाअांतें औय ऩेट खाली होना चाफहए। एक ाअयाभ भुद्रा होने क े नाते, ाआसका ाऄभ्यास तफ ककमा जा सकता है जफ बी ाअऩको ाऄऩनी साांस को ऩकड़ने मा ाअयाभ कयने की ाअवश्यकता होती है, मा तो ाअऩक े कसयत क े फाद भें। स्तर: फुननमादी शैली: कवनमसा अवधि: 30 - 60 सेक ां ड पुनरावृत्ति: कोाइ नहीं स्ट्रेच: क ां धे, थोयैक्स मजबूती: जाांघ, किेरुक स्तांब, टखने, फछड़ों 2. क ै से करें उत्कटासन (चेयर पॊज़)  ाऄऩनी चटााइ ऩय सीधे खड़े हों औय ाऄऩने ऩैयों को थोड़ा ाऄलग यखें।  ाऄऩनी फाहों को ाअगे फढाएां , मह सुननश्चित कयें कक ाअऩकी हथेशलमााँ नीचे की ओय हो। ाअऩकी बुजाएाँ सीधी होनी चाफहए, औय ाअऩको ाऄऩनी कोहनी को भोड़ना नहीं चाफहए।  धीये से ाऄऩने घुटनों को भोड़ें औय ाऄऩने श्रोणण को नीचे धक े लें, ऐसा लगता है जैसे ाअऩ एक काल्पननक क ु सी ऩय फैठे हैं।  खुद को सहज फनाएां। भुद्रा भें फेहतय तयीक े से सांलग्न होने क े शलए, एक ाऄखफाय को ऩढने की कल्पना कयें कक ाअऩ भुद्रा भें हैं। औय जैसा कक ाअऩ कयते हैं, ाअऩको मह सुननश्चित कयना चाफहए कक ाअऩक े हाथ पिण क े सभानाांतय हों।
  • 2.  भुद्रा धायण कयते सभम जागरूक यहें, औय ाऄऩनी यीढ को लांफा यखें। ाऄऩने भन को िाांत कयें औय ाअयाभ कयें औय भुस्क ु यामे। मह भुद्रा को एक नभनट तक कये।  धीये से नीचे जाकय सुखासन भें फैठें। 3. साविाधनयाां और अांतर्विरॊि मे क ु छ ाअसन हैं शजन्हें ाअऩको ाआस ाअसन को कयने से ऩहले ध्यान भें यखना चाफहए। 1. ाआस ाअसन से फचना चाफहए मफद ाअऩ ननम्नशलखखत सभस्याओां से ऩीफड़त हैं:  ाऄननद्रा  कभ यि दफाव  शसय ददण  गफठमा  भोचवाला टखना  ऩुयाने घुटने का ददण  क्षततग्रस्त स्नामुफांधन 2. ऩीठ क े ननचले फहस्से भें ददण, क ां धे भें चोट लगने ऩय, मा ाऄगय ाअऩको भाशसक धभण हो तो ाआस ाअसन का ाऄभ्यास कयते सभम ध्यान यखना चाफहए। 3. ाअऩको ाआस भुद्रा भें यहना है औय क े वल तफ तक नीचे जाना है जफ तक ाअऩका ियीय प्राक ृ ततक काठ का वक्र फयकयाय नहीं यख सकता। 4. मफद ाअऩको गदणन भें ददण है, मा ाअऩ ाअसन कयते सभम चक्कय भहसूस कयते हैं, तो सुननश्चित कयें कक ाअऩ सीधे फदखते हैं औय ाऄऩने टकटकी को ाअगे सेट कयें। 4. शुरुआत क े र्टप्स एक िुरुाअत क े रूऩ भें, लांफे सभम तक भुद्रा धायण कयना कापी चुनौतीऩूणण हो सकता है। ाअऩ िुरू कयते ही दीवाय क े सहाये का ाईऩमोग कय सकते हैं। फस दीवाय से क ु छ ाआांच की दूयी ऩय खड़े यहें ताकक जफ ाअऩ झुक ें , तो टेलफोन दीवाय को छ ू एां। 5. एडवाांस्ट्ड पॊज़ वहरएशन्स भुद्रा को तीव्र कयने क े शलए, ाऄऩने ियीय को ाईठाएां क्योंकक जफ ाअऩ भुद्रा भें होते हैं तो ाऄऩने ऩैयों की गेंदों ऩय खड़े होते हैं। ाऄऩने ननतांफों को ाईबयी रृाइ एड़ी ऩय नगयाएां। ाअऩकी हथेशलमों को एक दूसये क े औय पिण क े सभानाांतय, ाअगे की ओय यखा जाना चाफहए, शजसभें ाअऩकी हथेशलमााँ नीचे की ओय हों। 6. उत्कटासन (चेयर पॊज़) क े लाभ मे ाईत्कटासन क े क ु छ ाअिमणजनक लाब हैं।  ाआस ाअसन का ाऄभ्यास कयने से क ू ल्हों, यीढ औय छाती की भाांसऩेशिमों को एक ाऄच्छा खखिंचाव नभलता है।  धड़ औय ऩीठ क े ननचले फहस्से को भजफूत ककमा जाता है।  मह ाअसन ऩैयों, कविेष रूऩ से भाांसऩेशिमों को घुटने, टखनों औय जाांघों भें दफाता है।  ननमनभत ाऄभ्यास ियीय भें सांतुलन की बावना औय भन को भहान सांकल्प प्रदान कयता है।  मह ाअसन ऩेट क े ाऄांगों को एक ाऄच्छी भाशलि देता है औय डामाफ्राभ औय हृदम को बी ाईत्तेशजत कयता है।  ननमनभत ाऄभ्यास से, ाअऩ वजन कभ कय सकते हैं, खासकय ननतांफों से।  मह ाअसन ाअऩक े ाआम्यून शसस्टभ को भजफूत कयता है औय जोड़ों क े ददण औय फैक ऩेन से याहत फदलाने भें बी भदद कयता है। 7. उत्कटासन (चेयर पॊज़) क े पीछे का र्वज्ञान मह ाअसन, जैसा कक नाभ से ऩता चलता है, दोनों बमांकय औय िनििाली हैं, ाआस कायण से ाअऩक े ियीय का प्रत्येक बाग ाआस भुद्रा भें प्राप्त कयने की कोशिि कयता है। जैसे ही ाअऩ ाआस काल्पननक क ु सी ऩय फैठते हैं, ाअऩका ियीय िनि औय सहनिनि की तलाि कयता है औय सांऩूणण स्थियता की बावना बी प्रदान कयता है।
  • 3. जैसा कक ाअऩ ाआस भुद्रा भें फैठते हैं औय ाऄांतताः स्क्वाट को गहया कयते हैं, ाअऩक े ियीय को गुरुत्वाकषणण क े प्रततयोध को दूय कयने की ाअवश्यकता होगी। ाआसक े शलए ाअऩक े क्वाफिसेप्स का फरृत भजफूत होना जरूयी है। सांमोग से, क्वाफिसेप्स ियीय की सफसे फड़ी भाांसऩेशिमों भें से एक है। जफ मह भाांसऩेशिमों को भजफूत मा भजफूत ककमा जाता है, तो घुटनों की सभस्याओां का स्वचाशलत रूऩ से भुकाफला ककमा जाता है क्योंकक मह घुटनों का सभथणन कयता है। फस ाऄऩनी हफिमों क े साथ कोभल यहें क्योंकक ाअऩ ाआस ाअसन भें खुद को कभ कयते हैं। 8. प्रारांधभक पॊज़ कवयासना बुजांगासन ाऄधो भुख सवासना 9. फॉल-अप पॊज़ ताड़ासन ाईत्तानासन ाईस तीव्र िनि को ाऄऩने ाऄांदय देखखए, जैसे ाअऩ ाअनांद, स्वास्थ्य औय िाांतत क े ाईस काल्पननक शसिंहासन ऩय फैठे हैं।