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How to do Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) and what are its Benefits
एक ऩैय वाले याजा कफूतय एक गहयी यीढ़ का आसन है जॊ छाती कॊ प
ु लाता है, जजससे एक मॊगी कफूतय जैसा ददखता
है।
क
ै से करें एकपाद राजकपॊतासन (वन-लेग्गेड ककिंग पपजन पॊज़) और क्या हैं इसक
े फायदे
एकऩाद याजकऩॊतासन मा याजा कफूतय भुद्रा एक आसन है। जजसे संस्क
ृ त भें एकऩाद याजकऩॊतासन; एकऩाद - एक ऩैय
याजा - याजा, कऩॊत - कफूतय, आसन - भुद्रा; उच्चायण क
े रूऩ भें rah-JAH-cop-poh-TAHS-anna। कफूतय भुद्रा कॊ
एक फैठे स्थितत भें अभ्यास ककमा जाता है। मह एक फैकफेंड ऩॊज है, जॊ छाती कॊ प
ु पकायता है, जजससे कफूतय की तयह
ददखता है। इस प्रकाय इस आसन का नाभ याजा (याजा) कऩॊत (कफूतय) आसन (भुद्रा) यखा गमा है। मह आसन एक
उन्नत मॊग भुद्रा है।
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 खचच
कयने क
े जलए ऩमाचप्त ऊजाच 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: उन्नत
शैली: कवनमासा
अवधि: 30 से 60 सेक
ं ड
पुनरावृत्ति: एक फाय दादहने ऩैय कॊ आगे औय एक फाय फाएं ऩैय कॊ आगे क
े साथ
स्ट्रेच: जांघ, ग्रॊइन
मजबूती: ऩीठ, ग्रॊइन
2. क
ै से करें एकपाद राजकपॊतासन (वन-लेग्गेड ककिंग पपजन पॊज़)
1. मॊग चटाई ऩय चोऩाए हॊ जाएं। सुननश्चित कयें कक आऩक
े घुटने आऩक
े क
ू ल्हों क
े ठीक नीचे यखे गए हैं, औय आऩक
े
हाथ आऩक
े क
ं धों से थॊडा आगे हैं।
2. अफ, अऩने दादहने घुटने कॊ धीये से आगे की ओय स्लाइड कयें, जैसे कक मह आऩकी दादहनी कलाई क
े ठीक ऩीछे हॊ।
जफ आऩ ऐसा कयते हैं, तॊ अऩने धड क
े नीचे दादहने कऩिंडली कॊ यखें, औय अऩने दादहने ऩैय कॊ अऩने फाएं घुटने क
े
साभने लाएं। आऩक
े दादहने कऩिंडली क
े फाहयी दहस्से कॊ पशच ऩय आयाभ कयना चादहए।
3. धीये-धीये, अऩने फाएं ऩैय कॊ ऩीछे की ओय स्लाइड कयें। अऩने घुटने कॊ सीधा कयें, औय अऩनी जांघों कॊ पशच ऩय
यखे। पशच ऩय अऩने दादहने ननतंफ क
े फाहयी दहस्से कॊ नीचे कयें। अऩनी दाईं एडी कॊ अऩने फाएं क
ू ल्हे क
े साभने यखें।
4. आऩ अऩने दादहने घुटने कॊ दादहनी ओय झुका सकते हैं, जैसे कक मह क
ू ल्हे फाहय की ओय हॊ।
5. आऩका फामााँ ऩैय क
ू ल्हे से सीधा फाहय की ओय हॊना चादहए। सुननश्चित कयें कक मह फाईं ओय कॊणीम नहीं है। इसे
अंदय की ओय घुभाएं , जैसे कक इसका भध्य येखा पशच क
े खखलाप दफामा जाता है। गहयी सांस लें औय जैसे ही आऩ सांस
छॊडें, अऩने फाएं ऩैय कॊ घुटनों ऩय भॊडें। दपय, अऩने धड कॊ ऩीछे धक
े लें औय जजतना हॊ सक
े उतना ऊऩय खींचें ताकक
आऩका जसय आऩक
े ऩैय कॊ छ
ू सक
े ।
6. अऩनी फाहों कॊ ऊऩय उठाएं , धीये से उन्हें अऩनी कॊहनी ऩय भॊडें। अऩने ऩैय कॊ अऩने जसय की ओय लाने क
े जलए
अऩने हाथों का उऩमॊग कयें।
7. अऩने श्रॊणण की सीधी स्थितत फनाए यखें। इसे ननचे कॊ ओय दफाओ। दपय, जॊय क
े दफाव क
े खखलाप अऩनी ऩसजलमों
कॊ ऩसजलमों उठाएं। अऩनी छाती कॊ ऊऩय उठाने क
े जलए, अऩने स्टनचभ कॊ सीधा ऊऩय छत की ओय धक
े लें।
8. इस स्थितत भें कभ से कभ एक नभनट तक यहें। अऩने हाथों कॊ पशच ऩय वाऩस लाएं औय अऩने फाएं घुटने कॊ नीचे
लाएं। धीये से फाएं घुटने कॊ आगे की ओय खखसकाएं। सााँस छॊडें औय अधॊभुख श्वानासन तक आएं। क
ु छ सांसें लें। दपय,
अऩने चोऩाए ऩय वाऩस आएं औय सांस लें। जैसे ही आऩ सााँस छॊडते हैं, आसन कॊ अऩने फाएाँ ऩैय कॊ आगे औय दादहने
ऩैय कॊ ऩीछे की ओय कयें।
3. साविाधनयाां और अांतर्विरॊि
1. मह आसन एक प्रभाणणत मॊग प्रजशक्षक की देखयेख भें ककमा जाना चादहए क्योंकक मह एक उन्नत भुद्रा है। एक गलत
खखिंचाव आऩकॊ फरृत नुकसान ऩरृंचा सकता है। क
ु छ भहीनों तक ननमनभत रूऩ से मॊग कयने क
े फाद ही इस आसन का
अभ्यास कयना चादहए। मह शुरुआती लॊगों क
े जलए नहीं है।
2. मदद आऩक
े टखने, घुटने, मा क
ू ल्हे क
े जॊडों भें चॊट लगी हॊ तॊ इस आसन क
े अभ्यास से फचना सफसे अच्छा है।
मह आसन गबचवती भदहलाओं क
े जलए नहीं है। इसक
े अलावा, अगय आऩ तंग क
ू ल्हों मा जांघों से फचें।
4. शुरुआत क
े र्िप्स
एक शुरुआत क
े रूऩ भें अऩने हाथों से ऩीछे क
े ऩैय कॊ ऩकडना भुश्चिल हॊता है। ऐसे भाभलों भें एक फक्क्ल क
े साथ वाले
ऩट्टा का उऩमॊग कयना पामदेभंद हॊ सकता है।
1. ऩीछे क
े ऩैय ऩय लूऩ कॊ खखसकाएं औय ऩैय क
े चायों ओय कस दें, जजससे मह सुननश्चित हॊ जाता है कक फक्क्ल एकभात्र
क
े खखलाप है।
2. जफ आऩ अऩने ऩैयों कॊ स्थितत भें लाते हैं, तॊ ऩट्टा कॊ अऩने फगल भें यखें। एक फाय जफ आऩ घुटने कॊ ऩीछे भॊडते
हैं, तॊ ऩट्टा कॊ उसी हाथ से ऩकडें जैसे कक कऩछले ऩैय।
3. उस हाथ कॊ अऩने जसय क
े ऊऩय घुभाएं , औय दूसये हाथ से वाऩस ऩरृंचें। ऩट्टा कॊ दॊनों हाथों से ऩकडें औय अऩने हाथों
कॊ ऩट्टा तक ले जाएं , जॊ आऩक
े ऩैय तक ऩरृाँच यहा है।
5. एडवाांस्ट्ड पॊज़ वहरएशन्स
मह आसन एक श्रृंखला का एक दहस्सा है। श्रृंखला भें अनुसयण कयने वाले अगले दॊ आसन गहये औय गहन हैं।
1. ऩहले एक भें, आगे का ऩैय अधच वीयासन भें हॊना चादहए।
2. दूसये एक भें, आगे क
े ऩैय क
े साथ-साथ श्रॊणण कॊ हनुभानासन से नभलता जुलता हॊना चादहए।
6. एकपाद राजकपॊतासन (वन-लेग्गेड ककिंग पपजन पॊज़) क
े लाभ
1. मह ऩूये ननचले शयीय कॊ प
ै लाने भें भदद कयता है।
2. मह ऩेट क
े अंगों की भाजलश कयता है, जजससे ऩाचन भें सुधाय हॊता है।
3. मह ऩीठ की सभस्याओं से छ
ु टकाया ददलाता है, कवशेष रूऩ से ककटस्नामुशूल। मह ऩीठ कॊ बी भजफूत फनाता है।
4. मह क
ू ल्हे क्षेत्र भें लचीलेऩन कॊ फढ़ाने भें भदद कयता है औय क
ू ल्हों कॊ खॊलता है।
5. गहया खखिंचाव शयीय कॊ तनाव औय जचिंता से छ
ु टकाया ददलाता है।
6. मह छाती कॊ खॊलने औय कभय कॊ भजफूत कयने भें भदद कयता है।
7. मह भूत्र औय प्रजनन प्रणाली क
े काभकाज भें बी सुधाय कयता है।
7. एकपाद राजकपॊतासन (वन-लेग्गेड ककिंग पपजन पॊज़) क
े पीछे का र्वज्ञान
अऩनी ऩूणच अणबव्यनि भें, इस आसन कॊ ऩूये शयीय भें शनि औय लचीलेऩन क
े संमॊजन की आवश्यकता हॊती है। आऩक
े
क
ू ल्हे फेहद लचीले हॊने चादहए, जैसे आऩकी ऩीठ औय क
ं धे। जफकक क
ु छ लॊग स्वाबाकवक रूऩ से सक्षभ हैं, दूसयों कॊ वहां
ऩरृंचने भें सालों का अभ्यास कयना ऩडता है। मह आसन एक शनिशाली दहऩ-ओऩनय है जॊ न क
े वल येंज भॊशन फल्कि
क
ू ल्हों क
े लचीलेऩन कॊ बी फढ़ाता है। कई खखलाडी जॊ दोडते हैं औय क
ू दते हैं उनक
े क
ू ल्हे क
े भसल्स कापी टाइट हॊ
जाते हैं। महां तक कक जॊ लॊग एक्सयसाइज कॊ लेकय उदासीन गततहीन हैं, जसकटिंग जॉब्स कयते है उनभें बी तंग क
ू ल्हों
का कवकास हॊता है। मह आसन दहऩ फ्लेक्ससच कॊ ढीला कयने भें भदद कयता है। मह गहन औय उन्नत फैकफेंड का
अभ्यास हभेशा ककसी अनुबवी मॊग जशक्षक की देखयेख भें ही ककमा जाना चादहए।
8. प्रारांधभक पॊज़
फद्ध कॊणासन
बुजंगासन
वृक्षासन
गॊभुखासन
सुप्त वीयासन
सेतु फंधासन
उश्चित त्रत्रकॊणासन
उश्चित ऩार्श्चकॊणासन
सुप्त फद्ध कॊणासन
वीयासन
9. फॉल-अप पॊज़
अधॊभुख र्श्ानासन
उत्तानासन
अधच भत्स्येन्द्रासन
मह आसन ऩीठ औय क
ू ल्हों क
े जलए एक गहन खखिंचाव कयता है। इसे ठीक से कयने क
े जलए फरृत अभ्यास औय
दृढ़ संकल्प की जरूयत है।

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How to do eka pada rajakapotasana (one legged king pigeon pose) and what are its benefits

  • 1. How to do Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) and what are its Benefits एक ऩैय वाले याजा कफूतय एक गहयी यीढ़ का आसन है जॊ छाती कॊ प ु लाता है, जजससे एक मॊगी कफूतय जैसा ददखता है। क ै से करें एकपाद राजकपॊतासन (वन-लेग्गेड ककिंग पपजन पॊज़) और क्या हैं इसक े फायदे एकऩाद याजकऩॊतासन मा याजा कफूतय भुद्रा एक आसन है। जजसे संस्क ृ त भें एकऩाद याजकऩॊतासन; एकऩाद - एक ऩैय याजा - याजा, कऩॊत - कफूतय, आसन - भुद्रा; उच्चायण क े रूऩ भें rah-JAH-cop-poh-TAHS-anna। कफूतय भुद्रा कॊ एक फैठे स्थितत भें अभ्यास ककमा जाता है। मह एक फैकफेंड ऩॊज है, जॊ छाती कॊ प ु पकायता है, जजससे कफूतय की तयह ददखता है। इस प्रकाय इस आसन का नाभ याजा (याजा) कऩॊत (कफूतय) आसन (भुद्रा) यखा गमा है। मह आसन एक उन्नत मॊग भुद्रा है। 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 खचच कयने क े जलए ऩमाचप्त ऊजाच 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: उन्नत शैली: कवनमासा अवधि: 30 से 60 सेक ं ड पुनरावृत्ति: एक फाय दादहने ऩैय कॊ आगे औय एक फाय फाएं ऩैय कॊ आगे क े साथ स्ट्रेच: जांघ, ग्रॊइन मजबूती: ऩीठ, ग्रॊइन 2. क ै से करें एकपाद राजकपॊतासन (वन-लेग्गेड ककिंग पपजन पॊज़) 1. मॊग चटाई ऩय चोऩाए हॊ जाएं। सुननश्चित कयें कक आऩक े घुटने आऩक े क ू ल्हों क े ठीक नीचे यखे गए हैं, औय आऩक े हाथ आऩक े क ं धों से थॊडा आगे हैं। 2. अफ, अऩने दादहने घुटने कॊ धीये से आगे की ओय स्लाइड कयें, जैसे कक मह आऩकी दादहनी कलाई क े ठीक ऩीछे हॊ। जफ आऩ ऐसा कयते हैं, तॊ अऩने धड क े नीचे दादहने कऩिंडली कॊ यखें, औय अऩने दादहने ऩैय कॊ अऩने फाएं घुटने क े साभने लाएं। आऩक े दादहने कऩिंडली क े फाहयी दहस्से कॊ पशच ऩय आयाभ कयना चादहए। 3. धीये-धीये, अऩने फाएं ऩैय कॊ ऩीछे की ओय स्लाइड कयें। अऩने घुटने कॊ सीधा कयें, औय अऩनी जांघों कॊ पशच ऩय यखे। पशच ऩय अऩने दादहने ननतंफ क े फाहयी दहस्से कॊ नीचे कयें। अऩनी दाईं एडी कॊ अऩने फाएं क ू ल्हे क े साभने यखें। 4. आऩ अऩने दादहने घुटने कॊ दादहनी ओय झुका सकते हैं, जैसे कक मह क ू ल्हे फाहय की ओय हॊ।
  • 2. 5. आऩका फामााँ ऩैय क ू ल्हे से सीधा फाहय की ओय हॊना चादहए। सुननश्चित कयें कक मह फाईं ओय कॊणीम नहीं है। इसे अंदय की ओय घुभाएं , जैसे कक इसका भध्य येखा पशच क े खखलाप दफामा जाता है। गहयी सांस लें औय जैसे ही आऩ सांस छॊडें, अऩने फाएं ऩैय कॊ घुटनों ऩय भॊडें। दपय, अऩने धड कॊ ऩीछे धक े लें औय जजतना हॊ सक े उतना ऊऩय खींचें ताकक आऩका जसय आऩक े ऩैय कॊ छ ू सक े । 6. अऩनी फाहों कॊ ऊऩय उठाएं , धीये से उन्हें अऩनी कॊहनी ऩय भॊडें। अऩने ऩैय कॊ अऩने जसय की ओय लाने क े जलए अऩने हाथों का उऩमॊग कयें। 7. अऩने श्रॊणण की सीधी स्थितत फनाए यखें। इसे ननचे कॊ ओय दफाओ। दपय, जॊय क े दफाव क े खखलाप अऩनी ऩसजलमों कॊ ऩसजलमों उठाएं। अऩनी छाती कॊ ऊऩय उठाने क े जलए, अऩने स्टनचभ कॊ सीधा ऊऩय छत की ओय धक े लें। 8. इस स्थितत भें कभ से कभ एक नभनट तक यहें। अऩने हाथों कॊ पशच ऩय वाऩस लाएं औय अऩने फाएं घुटने कॊ नीचे लाएं। धीये से फाएं घुटने कॊ आगे की ओय खखसकाएं। सााँस छॊडें औय अधॊभुख श्वानासन तक आएं। क ु छ सांसें लें। दपय, अऩने चोऩाए ऩय वाऩस आएं औय सांस लें। जैसे ही आऩ सााँस छॊडते हैं, आसन कॊ अऩने फाएाँ ऩैय कॊ आगे औय दादहने ऩैय कॊ ऩीछे की ओय कयें। 3. साविाधनयाां और अांतर्विरॊि 1. मह आसन एक प्रभाणणत मॊग प्रजशक्षक की देखयेख भें ककमा जाना चादहए क्योंकक मह एक उन्नत भुद्रा है। एक गलत खखिंचाव आऩकॊ फरृत नुकसान ऩरृंचा सकता है। क ु छ भहीनों तक ननमनभत रूऩ से मॊग कयने क े फाद ही इस आसन का अभ्यास कयना चादहए। मह शुरुआती लॊगों क े जलए नहीं है। 2. मदद आऩक े टखने, घुटने, मा क ू ल्हे क े जॊडों भें चॊट लगी हॊ तॊ इस आसन क े अभ्यास से फचना सफसे अच्छा है। मह आसन गबचवती भदहलाओं क े जलए नहीं है। इसक े अलावा, अगय आऩ तंग क ू ल्हों मा जांघों से फचें। 4. शुरुआत क े र्िप्स एक शुरुआत क े रूऩ भें अऩने हाथों से ऩीछे क े ऩैय कॊ ऩकडना भुश्चिल हॊता है। ऐसे भाभलों भें एक फक्क्ल क े साथ वाले ऩट्टा का उऩमॊग कयना पामदेभंद हॊ सकता है। 1. ऩीछे क े ऩैय ऩय लूऩ कॊ खखसकाएं औय ऩैय क े चायों ओय कस दें, जजससे मह सुननश्चित हॊ जाता है कक फक्क्ल एकभात्र क े खखलाप है। 2. जफ आऩ अऩने ऩैयों कॊ स्थितत भें लाते हैं, तॊ ऩट्टा कॊ अऩने फगल भें यखें। एक फाय जफ आऩ घुटने कॊ ऩीछे भॊडते हैं, तॊ ऩट्टा कॊ उसी हाथ से ऩकडें जैसे कक कऩछले ऩैय। 3. उस हाथ कॊ अऩने जसय क े ऊऩय घुभाएं , औय दूसये हाथ से वाऩस ऩरृंचें। ऩट्टा कॊ दॊनों हाथों से ऩकडें औय अऩने हाथों कॊ ऩट्टा तक ले जाएं , जॊ आऩक े ऩैय तक ऩरृाँच यहा है। 5. एडवाांस्ट्ड पॊज़ वहरएशन्स मह आसन एक श्रृंखला का एक दहस्सा है। श्रृंखला भें अनुसयण कयने वाले अगले दॊ आसन गहये औय गहन हैं। 1. ऩहले एक भें, आगे का ऩैय अधच वीयासन भें हॊना चादहए। 2. दूसये एक भें, आगे क े ऩैय क े साथ-साथ श्रॊणण कॊ हनुभानासन से नभलता जुलता हॊना चादहए। 6. एकपाद राजकपॊतासन (वन-लेग्गेड ककिंग पपजन पॊज़) क े लाभ 1. मह ऩूये ननचले शयीय कॊ प ै लाने भें भदद कयता है। 2. मह ऩेट क े अंगों की भाजलश कयता है, जजससे ऩाचन भें सुधाय हॊता है। 3. मह ऩीठ की सभस्याओं से छ ु टकाया ददलाता है, कवशेष रूऩ से ककटस्नामुशूल। मह ऩीठ कॊ बी भजफूत फनाता है। 4. मह क ू ल्हे क्षेत्र भें लचीलेऩन कॊ फढ़ाने भें भदद कयता है औय क ू ल्हों कॊ खॊलता है। 5. गहया खखिंचाव शयीय कॊ तनाव औय जचिंता से छ ु टकाया ददलाता है। 6. मह छाती कॊ खॊलने औय कभय कॊ भजफूत कयने भें भदद कयता है। 7. मह भूत्र औय प्रजनन प्रणाली क े काभकाज भें बी सुधाय कयता है। 7. एकपाद राजकपॊतासन (वन-लेग्गेड ककिंग पपजन पॊज़) क े पीछे का र्वज्ञान
  • 3. अऩनी ऩूणच अणबव्यनि भें, इस आसन कॊ ऩूये शयीय भें शनि औय लचीलेऩन क े संमॊजन की आवश्यकता हॊती है। आऩक े क ू ल्हे फेहद लचीले हॊने चादहए, जैसे आऩकी ऩीठ औय क ं धे। जफकक क ु छ लॊग स्वाबाकवक रूऩ से सक्षभ हैं, दूसयों कॊ वहां ऩरृंचने भें सालों का अभ्यास कयना ऩडता है। मह आसन एक शनिशाली दहऩ-ओऩनय है जॊ न क े वल येंज भॊशन फल्कि क ू ल्हों क े लचीलेऩन कॊ बी फढ़ाता है। कई खखलाडी जॊ दोडते हैं औय क ू दते हैं उनक े क ू ल्हे क े भसल्स कापी टाइट हॊ जाते हैं। महां तक कक जॊ लॊग एक्सयसाइज कॊ लेकय उदासीन गततहीन हैं, जसकटिंग जॉब्स कयते है उनभें बी तंग क ू ल्हों का कवकास हॊता है। मह आसन दहऩ फ्लेक्ससच कॊ ढीला कयने भें भदद कयता है। मह गहन औय उन्नत फैकफेंड का अभ्यास हभेशा ककसी अनुबवी मॊग जशक्षक की देखयेख भें ही ककमा जाना चादहए। 8. प्रारांधभक पॊज़ फद्ध कॊणासन बुजंगासन वृक्षासन गॊभुखासन सुप्त वीयासन सेतु फंधासन उश्चित त्रत्रकॊणासन उश्चित ऩार्श्चकॊणासन सुप्त फद्ध कॊणासन वीयासन 9. फॉल-अप पॊज़ अधॊभुख र्श्ानासन उत्तानासन अधच भत्स्येन्द्रासन मह आसन ऩीठ औय क ू ल्हों क े जलए एक गहन खखिंचाव कयता है। इसे ठीक से कयने क े जलए फरृत अभ्यास औय दृढ़ संकल्प की जरूयत है।