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How to do Virasana (Hero pose) and What are its Benefits
वीयासन ददन क
े अंत भें थक
े रृए ऩैयों क
े लिए एक दवाई का काभ कयता है, साथ ही ध्यान भें फैठने क
े लिए ऩद्मासन का
एक ववकल्प है।
क
ै से करें वीरासना (हीरॊ पॊज़) और क्या हैं इसक
े फायदे
संस्क
ृ त: वीयासन; वीया - हीयो, आसन - भुद्रा; उच्चायण As - veer-AHS-anna वीयासन एक संस्क
ृ त शब्द है जो हीयो
ऩोज भें तब्दीि होता है। ऩायंऩरयक नामक वह है जो दुननमा क
े लिए िड़ता है। वह अऩनी सुयक्षा कयता है औय खुद को
सुयक्षक्षत यखता है। वह अऩने दुश्मन ऩय ववजम प्राप्त कयने क
े फाद ही फैठता है। मोग नामक अऩने बीतय की उथि-ऩुथि
को दूय कयने क
े लिए होता है औय मह आसन फस मही कयता है।
1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए
इस आसन का अभ्यास कयने से ऩहिे आऩ अऩने ऩेट औय आंतों को खािी यखना सुननश्चित कयें मा आसन को कयने
से कभ से कभ चाय से छह घंटे ऩहिे अऩना बोजन कयें तावक आऩका बोजन ऩच जाए औय अभ्यास क
े दौयान खचच
कयने क
े लिए ऩमाचप्त ऊजाच हो। सुफह सफसे ऩहिे मोग का अभ्यास कयना सफसे अच्छा है। िेवकन अगय आऩ मह सुफह
नहीं कय सकते हैं, तो शाभ को इसका अभ्यास कयना ठीक है।
स्तर: फुननमादी
शैली: हठ मोग
अवधि: 30 से 60 सेक
ं ड
पुनरावृत्ति: कोई नहीं
स्ट्रेच: घुटने, जांघ, टखने
मजबूती: ऩैय की भेहयाफ
2. क
ै से करें वीरासना (हीरॊ पॊज़)
1. पशच ऩय वज्रासन भें फैठे। सुननश्चित कयें वक आऩक
े घुटने सीधे आऩक
े क
ू ल्हों क
े नीचे यखे गए हैं। अऩने हाथों को अऩने
घुटनों ऩय आयाभ दें।
2. अऩने घुटनों को एक-दूसये क
े कयीफ िाएं तावक आऩक
े ऩैयों क
े फीच की जगह अऩने आऩ चौड़ी हो जाए। मह आऩक
े
क
ू ल्हों की चौड़ाई से अनधक चौड़ा होना चादहए।
3. दपय, दृढ़ता से अऩने ऩैयों क
े शीषच बाग को पशच ऩय दफाएं।
4. धीये से अऩने क
ू ल्हों को कभ कयें, जैसे वक आऩ खुद को चटाई ऩय फैठे रृए ऩाते हैं। फछड़ों को दूय बगाओ। सुननश्चित
कयें वक आऩक
े क
ू ल्हे आऩकी एड़ी क
े फीच सही हैं।
5. आऩको मह सुननश्चित कयने की आवश्यकता है वक जफ आऩ भुद्रा भें आते हैं, तो आऩ अऩने घुटनों भें वकसी बी तेज,
घुभावदाय संवेदनाओं को भहसूस नहीं कयते हैं।
6. अऩने ऩैय की उंगलिमों को फाहय औय ऩीछे की तयप इशाया कयें। आऩक
े घुटनों की सुयक्षा क
े लिए आऩकी अंदरूनी
एदड़मों को खींचा जाना चादहए।
7. अऩनी नाभब भें खींचो। अऩने टेिफोन को अऩने लसय से पशच तक फढ़ाएं।
8. िगबग 30 सेक
ं ड क
े लिए स्थितत भें यहे। एक फाय जफ आऩ इस भुद्रा भें सहज हो जाते हैं, तो आऩ इसे ध्यान भुद्रा क
े
रूऩ भें बी इस्तेभाि कय सकते हैं।
3. साविाधनयाां और अांतर्विरॊि
1. अगय आऩको ददि की सभस्या है तो इस आसन से फचें।
2. मदद आऩको लसयददच है, तो इस आसन का अभ्यास कयते सभम एक गोि तवकमा ऩय िेटें।
3. घुटने भें चोट िगने ऩय इस आसन से फचें जफ तक वक आऩ वकसी प्रभाभणत मोग प्रलशक्षक की देखयेख भें इसका
अभ्यास नहीं कय यहे हैं।
4. शुरुआत क
े र्िप्स
शुरुआत क
े रूऩ भें, आऩको पशच ऩय अऩने ऩैयों क
े शीषच बाग क
े दफाव को संतुलित कयना भुश्चिि हो सकता है। आऩ
देखेंगे वक आऩक
े ऩैयों क
े शीषच बाग का आंतरयक बाग फाहयी बागों की तुिना भें अनधक सख्त है। इससे फचने क
े लिए,
अऩनी हथेलिमों क
े आधाय को ऩैयों क
े फाहयी वकनायों ऩय धक
े िें क्योंवक आऩ धीये-धीये प्रत्येक ऩैय क
े तिवों को पशच ऩय
धक्का देते हैं।
5. एडवाांस्ट्ड पॊज़ वहरएशन्स
भुद्रा को गहया कयने क
े लिए, अऩने घुटनों को अऩनी हथेलिमों से जोड़ िें, औय अऩनी फाहों को सीधा कयें। अफ, अऩने
घुटनों को ऊऩय की ओय खींचें। सुननश्चित कयें वक आऩक
े क
ं धे ब्लेड आऩकी ऩीठ क
े खखिाप दृढ़ हैं। अऩने उयोस्थि क
े
शीषच बाग को ऊऩय उठाएं, औय अऩनी ठोड़ी को अऩनी छाती ऩय नगयने दें। सुननश्चित कयें वक आऩकी गदचन का वऩछिा
दहस्सा तनावऩूणच नहीं है। िगबग 20 सेक
ं ड क
े लिए भुद्रा भें यहे।
6. वीरासना (हीरॊ पॊज़) क
े लाभ
1. मह एदड़मों, जांघों औय घुटनों को एक अच्छा खखिंचाव देता है।
2. ऩैयों की भेहयाफ भजफूत फनती है।
3. मह आसन एक ऩाचन की तयह काभ कयता है जो न क
े वि प्रविमा को फेहतय फनाता है फल्कि गैस से बी छ
ु टकाया
ददिाता है।
4. मह यजोननवृलि क
े िक्षणों को कभ कयने भें भदद कयता है।
5. मह गबाचविा क
े दूसये ततभाही क
े भाध्यभ से ऩैयों की सूजन को याहत देने औय कभ कयने भें भदद कयता है।
6. मह ऩैयों भें यक्त क
े ऩरयसंचयण भें सुधाय कयता है औय थक
े रृए ऩैयों को याहत देता है।
7. मह आसन को फेहतय फनाने भें भदद कयता है।
8. मह उच्च यक्तचाऩ, अिभा औय फ्लैट ऩैयों को ठीक कयने भें भदद कयता है।
7. वीरासना (हीरॊ पॊज़) क
े पीछे का र्वज्ञान
आऩको मह चवकत कयने वािा िग सकता है वक ज्यादातय मोगी वीयासन का अभ्यास कयते सभम अऩनी सूझफूझ खो
देते हैं। हािांवक मह आसन अववश्वसनीम रूऩ से सयि ददखता है, इसक
े लिए आऩकी जांघों, टखनों औय क
ू ल्हे फ्लेक्ससच
क
े िचीिे होने की आवश्यकता होती है। इसक
े लिए आऩक
े घुटने गहयाई तक भुड़े होने चादहए । चूंवक हभ पशच ऩय फैठने
क
े अभ्यस्त नहीं हैं, इसलिए ऩैयों क
े शीषच बाग ऩय अत्यनधक दफाव होता है। आऩ अऩने ननचिे धड़ को संक
ु लचत औय
अऩनी जांघों को तनाव बी भहसूस कयेंगे। आऩ ऩाएंगे वक फरृत कभ िोग वीयासन भें चैन से फैठते हैं, जफ तक वक
ननश्चित रूऩ से वे ददग्गज न हों।
वीयासन िाब अद्भु त हैं। मह आऩक
े ऩैयों को एक अच्छा खखिंचाव देता है औय आऩको दौड़ने, चिने औय साइवकि चिाने
जैसी दैननक गततववनधमों भें भदद कयता है। मह ऩैयों क
े भेहयाफ को ताकत देता है। आऩक
े क्वादिसेप्स फढ़े रृए हैं, औय
आऩकी त्रिकास्थि ववस्तृत होती है। मह अच्छा है क्योंवक जफ आऩ ऩूये ददन क
ु सी ऩय फैठते हैं, तो त्रिकास्थि भें अक्सय
जकड़न होती है। मह आसन ऩाचन को बी ठीक कयता है।
जफ आऩ वीयासन को भानते हैं, तो इसको कयने से आऩक
े अंदय एकाग्रता औय शांती की बावना ऩैदा होती है, जो ध्यान
क
े लिए इस भुद्रा को आदशच फनाता है। आऩ अऩनी भानलसक स्थितत से बी अवगत हो जाते हैं, त्रफना आसक्त रृए। इसे
आऩ एक भजफूत शयीय औय स्थिय ददभाग वािे मोद्धा जैसा ददखता है।
8. प्रारांधभक पॊज़
फद्ध कोणासन
फािासन
9. फॉल-अप पॊज़
ऩद्मासन
फकासन
अफ जफ आऩ जानते हैं वक वीयासन क
ै से कयते है। मह एक सुंदय आसन है जो आऩको गहयाई से अंदय िाने भें भदद
कयता है तावक आऩ अऩने अस्थस्तत्व को सभझें औय अऩने औय अऩने आसऩास की दुननमा क
े फाये भें अनधक भजफूत औय
जागरूक फनें।

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How to do virasana (hero pose) and what are its benefits

  • 1. How to do Virasana (Hero pose) and What are its Benefits वीयासन ददन क े अंत भें थक े रृए ऩैयों क े लिए एक दवाई का काभ कयता है, साथ ही ध्यान भें फैठने क े लिए ऩद्मासन का एक ववकल्प है। क ै से करें वीरासना (हीरॊ पॊज़) और क्या हैं इसक े फायदे संस्क ृ त: वीयासन; वीया - हीयो, आसन - भुद्रा; उच्चायण As - veer-AHS-anna वीयासन एक संस्क ृ त शब्द है जो हीयो ऩोज भें तब्दीि होता है। ऩायंऩरयक नामक वह है जो दुननमा क े लिए िड़ता है। वह अऩनी सुयक्षा कयता है औय खुद को सुयक्षक्षत यखता है। वह अऩने दुश्मन ऩय ववजम प्राप्त कयने क े फाद ही फैठता है। मोग नामक अऩने बीतय की उथि-ऩुथि को दूय कयने क े लिए होता है औय मह आसन फस मही कयता है। 1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए इस आसन का अभ्यास कयने से ऩहिे आऩ अऩने ऩेट औय आंतों को खािी यखना सुननश्चित कयें मा आसन को कयने से कभ से कभ चाय से छह घंटे ऩहिे अऩना बोजन कयें तावक आऩका बोजन ऩच जाए औय अभ्यास क े दौयान खचच कयने क े लिए ऩमाचप्त ऊजाच हो। सुफह सफसे ऩहिे मोग का अभ्यास कयना सफसे अच्छा है। िेवकन अगय आऩ मह सुफह नहीं कय सकते हैं, तो शाभ को इसका अभ्यास कयना ठीक है। स्तर: फुननमादी शैली: हठ मोग अवधि: 30 से 60 सेक ं ड पुनरावृत्ति: कोई नहीं स्ट्रेच: घुटने, जांघ, टखने मजबूती: ऩैय की भेहयाफ 2. क ै से करें वीरासना (हीरॊ पॊज़) 1. पशच ऩय वज्रासन भें फैठे। सुननश्चित कयें वक आऩक े घुटने सीधे आऩक े क ू ल्हों क े नीचे यखे गए हैं। अऩने हाथों को अऩने घुटनों ऩय आयाभ दें। 2. अऩने घुटनों को एक-दूसये क े कयीफ िाएं तावक आऩक े ऩैयों क े फीच की जगह अऩने आऩ चौड़ी हो जाए। मह आऩक े क ू ल्हों की चौड़ाई से अनधक चौड़ा होना चादहए। 3. दपय, दृढ़ता से अऩने ऩैयों क े शीषच बाग को पशच ऩय दफाएं। 4. धीये से अऩने क ू ल्हों को कभ कयें, जैसे वक आऩ खुद को चटाई ऩय फैठे रृए ऩाते हैं। फछड़ों को दूय बगाओ। सुननश्चित कयें वक आऩक े क ू ल्हे आऩकी एड़ी क े फीच सही हैं। 5. आऩको मह सुननश्चित कयने की आवश्यकता है वक जफ आऩ भुद्रा भें आते हैं, तो आऩ अऩने घुटनों भें वकसी बी तेज, घुभावदाय संवेदनाओं को भहसूस नहीं कयते हैं।
  • 2. 6. अऩने ऩैय की उंगलिमों को फाहय औय ऩीछे की तयप इशाया कयें। आऩक े घुटनों की सुयक्षा क े लिए आऩकी अंदरूनी एदड़मों को खींचा जाना चादहए। 7. अऩनी नाभब भें खींचो। अऩने टेिफोन को अऩने लसय से पशच तक फढ़ाएं। 8. िगबग 30 सेक ं ड क े लिए स्थितत भें यहे। एक फाय जफ आऩ इस भुद्रा भें सहज हो जाते हैं, तो आऩ इसे ध्यान भुद्रा क े रूऩ भें बी इस्तेभाि कय सकते हैं। 3. साविाधनयाां और अांतर्विरॊि 1. अगय आऩको ददि की सभस्या है तो इस आसन से फचें। 2. मदद आऩको लसयददच है, तो इस आसन का अभ्यास कयते सभम एक गोि तवकमा ऩय िेटें। 3. घुटने भें चोट िगने ऩय इस आसन से फचें जफ तक वक आऩ वकसी प्रभाभणत मोग प्रलशक्षक की देखयेख भें इसका अभ्यास नहीं कय यहे हैं। 4. शुरुआत क े र्िप्स शुरुआत क े रूऩ भें, आऩको पशच ऩय अऩने ऩैयों क े शीषच बाग क े दफाव को संतुलित कयना भुश्चिि हो सकता है। आऩ देखेंगे वक आऩक े ऩैयों क े शीषच बाग का आंतरयक बाग फाहयी बागों की तुिना भें अनधक सख्त है। इससे फचने क े लिए, अऩनी हथेलिमों क े आधाय को ऩैयों क े फाहयी वकनायों ऩय धक े िें क्योंवक आऩ धीये-धीये प्रत्येक ऩैय क े तिवों को पशच ऩय धक्का देते हैं। 5. एडवाांस्ट्ड पॊज़ वहरएशन्स भुद्रा को गहया कयने क े लिए, अऩने घुटनों को अऩनी हथेलिमों से जोड़ िें, औय अऩनी फाहों को सीधा कयें। अफ, अऩने घुटनों को ऊऩय की ओय खींचें। सुननश्चित कयें वक आऩक े क ं धे ब्लेड आऩकी ऩीठ क े खखिाप दृढ़ हैं। अऩने उयोस्थि क े शीषच बाग को ऊऩय उठाएं, औय अऩनी ठोड़ी को अऩनी छाती ऩय नगयने दें। सुननश्चित कयें वक आऩकी गदचन का वऩछिा दहस्सा तनावऩूणच नहीं है। िगबग 20 सेक ं ड क े लिए भुद्रा भें यहे। 6. वीरासना (हीरॊ पॊज़) क े लाभ 1. मह एदड़मों, जांघों औय घुटनों को एक अच्छा खखिंचाव देता है। 2. ऩैयों की भेहयाफ भजफूत फनती है। 3. मह आसन एक ऩाचन की तयह काभ कयता है जो न क े वि प्रविमा को फेहतय फनाता है फल्कि गैस से बी छ ु टकाया ददिाता है। 4. मह यजोननवृलि क े िक्षणों को कभ कयने भें भदद कयता है। 5. मह गबाचविा क े दूसये ततभाही क े भाध्यभ से ऩैयों की सूजन को याहत देने औय कभ कयने भें भदद कयता है। 6. मह ऩैयों भें यक्त क े ऩरयसंचयण भें सुधाय कयता है औय थक े रृए ऩैयों को याहत देता है। 7. मह आसन को फेहतय फनाने भें भदद कयता है। 8. मह उच्च यक्तचाऩ, अिभा औय फ्लैट ऩैयों को ठीक कयने भें भदद कयता है। 7. वीरासना (हीरॊ पॊज़) क े पीछे का र्वज्ञान आऩको मह चवकत कयने वािा िग सकता है वक ज्यादातय मोगी वीयासन का अभ्यास कयते सभम अऩनी सूझफूझ खो देते हैं। हािांवक मह आसन अववश्वसनीम रूऩ से सयि ददखता है, इसक े लिए आऩकी जांघों, टखनों औय क ू ल्हे फ्लेक्ससच क े िचीिे होने की आवश्यकता होती है। इसक े लिए आऩक े घुटने गहयाई तक भुड़े होने चादहए । चूंवक हभ पशच ऩय फैठने क े अभ्यस्त नहीं हैं, इसलिए ऩैयों क े शीषच बाग ऩय अत्यनधक दफाव होता है। आऩ अऩने ननचिे धड़ को संक ु लचत औय अऩनी जांघों को तनाव बी भहसूस कयेंगे। आऩ ऩाएंगे वक फरृत कभ िोग वीयासन भें चैन से फैठते हैं, जफ तक वक ननश्चित रूऩ से वे ददग्गज न हों। वीयासन िाब अद्भु त हैं। मह आऩक े ऩैयों को एक अच्छा खखिंचाव देता है औय आऩको दौड़ने, चिने औय साइवकि चिाने जैसी दैननक गततववनधमों भें भदद कयता है। मह ऩैयों क े भेहयाफ को ताकत देता है। आऩक े क्वादिसेप्स फढ़े रृए हैं, औय
  • 3. आऩकी त्रिकास्थि ववस्तृत होती है। मह अच्छा है क्योंवक जफ आऩ ऩूये ददन क ु सी ऩय फैठते हैं, तो त्रिकास्थि भें अक्सय जकड़न होती है। मह आसन ऩाचन को बी ठीक कयता है। जफ आऩ वीयासन को भानते हैं, तो इसको कयने से आऩक े अंदय एकाग्रता औय शांती की बावना ऩैदा होती है, जो ध्यान क े लिए इस भुद्रा को आदशच फनाता है। आऩ अऩनी भानलसक स्थितत से बी अवगत हो जाते हैं, त्रफना आसक्त रृए। इसे आऩ एक भजफूत शयीय औय स्थिय ददभाग वािे मोद्धा जैसा ददखता है। 8. प्रारांधभक पॊज़ फद्ध कोणासन फािासन 9. फॉल-अप पॊज़ ऩद्मासन फकासन अफ जफ आऩ जानते हैं वक वीयासन क ै से कयते है। मह एक सुंदय आसन है जो आऩको गहयाई से अंदय िाने भें भदद कयता है तावक आऩ अऩने अस्थस्तत्व को सभझें औय अऩने औय अऩने आसऩास की दुननमा क े फाये भें अनधक भजफूत औय जागरूक फनें।