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How to do Halasana (Plow Pose) and what are its Benefits
प्लॊ ऩॊज़ ऩीठ ददद कॊ कभ कयता है औय आऩकॊ सॊने भें भदद कय सकता है।
क
ै से करें हलासना (प्लॊ पॊज़) और क्या हैं इसक
े फायदे
हलासन मा प्लॊ ऩॊज़ एक आसन है। संस्क
ृ त: हलसन; हला - हल, आसन - आसन; उच्चायण As - hah-LAHS-anna
अन्य मॊगों की तयह, हलासन का नाभ इसललए यखा गमा है क्योंकक भुद्रा का भूल आकाय ततब्बत औय बायत भें प्रमुक्त
एक किलिष्ट हल जैसा ददखता है। हल बी एक ऩोयाणणक प्रतीक है जॊ ततब्बत, चीन, बायत औय मभस्र की कई कहामनमों
भें है। मह जानना ददलचस्प हॊ सकता है कक याजा जनक कॊ एक सुंदय फच्ची मभली थी क्योंकक िह खेत की जुताई कय
यहा था। उन्होंने उसे गॊद ललमा औय उसका नाभ सीता यखा। िह फडी रृई औय याभ से कििाह ककमा। मह कहानी मह
ददखाने क
े ललए जाती है कक क
ै से हल का उऩमॊग मिऩे रृए खजाने कॊ उजागय कयने क
े ललए ककमा जाता है। हल भुद्रा
का अभ्यास अऩने ियीय क
े ललए कयेंगे। मह आसन उन दपमनलििंग ऩॊज़ भें से एक है जॊ आऩ मॊग भें िुरुआत से ही
कयेंगे। लेककन क
े िल एक फाय जफ आऩक
े ऩैय जभीन कॊ ि
ू ते हैं, तॊ मह एक उन्नत भुद्रा फन जाता है। अमधक जानने क
े
ललए ऩढे।
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 सुमनश्चित कयें मा आसन कॊ कयने
से कभ से कभ चाय से िह घंटे ऩहले अऩना बॊजन कयें ताकक आऩका बॊजन ऩच जाए औय अभ्यास क
े दोयान खचद
कयने क
े ललए ऩमादप्त ऊजाद हॊ। सुफह सफसे ऩहले मॊग का अभ्यास कयना सफसे अच्छा है। लेककन अगय आऩ मह सुफह
नहीं कय सकते हैं, तॊ िाभ कॊ इसका अभ्यास कयना ठीक है।
 स्तर: फेलसक / इंटयभीदडएट
 शैली: हठ मॊग
 अवधि: 30 से 60 सेक
ं ड
 पुनरावृत्ति: कॊई नहीं
 स्ट्रेच: क
ं धे, किेरुक स्तंब
 मजबूती: यीढ, गददन
2. क
ै से करें हलासना (प्लॊ पॊज़)
 अऩनी ऩीठ ऩय सऩाट लेटें, अऩने हाथों कॊ अऩने ियीय क
े फगल भें औय अऩनी हथेललमों कॊ नीचे की ओय यखें।
 श्वास लें, औय अऩने ऩेट की भांसऩेलिमों का उऩमॊग कयक
े अऩने ऩैयों कॊ जभीन से ऊऩय उठाएं। आऩक
े ऩैय 90
दडग्री क
े कॊण ऩय हॊने चादहए।
 अऩने क
ू ल्हों का सभथदन कयने क
े ललए अऩने हाथों का उऩमॊग कयें औय उन्हें पिद से उठाएं।
 अऩने ऩैयों कॊ 180 दडग्री क
े कॊण ऩय लाएं , जैसे कक आऩक
े ऩैय क
े ऩंजे आऩक
े लसय क
े ऊऩय औय फाहय यखे हों।
 सुमनश्चित कयें कक आऩकी ऩीठ जभीन से लंफित है।
 अऩनी सांस ऩय ध्यान क
ें दद्रत कयते रृए एक मभनट क
े ललए स्थितत कॊ ऩकडें। सााँस िॊडते, औय धीये से अऩने ऩैयों
कॊ नीचे लाएं। ऩॊज़ जायी कयते सभम अऩने ऩैयों कॊ भयॊडने से फचें।
3. साविाधनयाां और अांतर्विरॊि
 इस आसन का अभ्यास कयने से फचें अगय आऩकॊ मनम्नललखखत सभस्याएं हैं:
 दस्त
 भाहिायी
 गददन भें चॊट
 मदद आऩ उच्च यक्तचाऩ औय अिभा से ऩीदडत हैं, तॊ इस आसन का अभ्यास कयते सभम अऩने ऩैयों कॊ सहाया
दें।
 मदद आऩ गबदिती हैं, तॊ इस आसन कॊ क
े िल तबी कयें जफ आऩ लंफे सभम से इसका अभ्यास कय यही हों। जफ
आऩ गबदिती हों तॊ अभ्यास िुरू न कयें।
 जफ आऩ अऩने ऩैयों कॊ जभीन से स्पिद कयते हैं, तॊ मह आसन एक उन्नत मॊग भुद्रा फन जाता है। इस आसन
कॊ आऩ ककसी अनुबिी मॊग लिक्षक क
े भागददिदन भें अिश्य कयें।
4. शुरुआत क
े र्िप्स
एक िुरुआत क
े रूऩ भें, आऩ इस आसन भें जाने ऩय अऩनी गददन कॊ ऩीिे िॊड सकते हैं। अऩनी ऩीठ कॊ सहाया देने क
े
ललए औय अऩने क
ं धों कॊ अऩने कान की तयप थॊडा ऊऩय उठाने क
े ललए अऩने क
ं धों क
े िीर्द कॊ नीचे धक
े लना लक्ष्य
हॊना चादहए। मह सुमनश्चित कयेगा कक गददन औय गले क
े ऩीिे का दहस्सा नयभ हॊ। अऩने क
ं धे ब्लेड कॊ अऩनी ऩीठ क
े
खखलाप भजफूती से दफाकय अऩने उयॊस्थि कॊ खॊलें।
5. एडवाांस्ट्ड पॊज़ वहरएशन्स
 एक फाय जफ आऩ हलासन भें भहायत हालसल कय लेते हैं औय अऩने ऩैयों कॊ जभीन ऩय स्पिद कया सकते हैं तॊ
अफ आऩ ऩायस हिसाना कय अऩनी प्रैक्टिस कॊ तेज कय सकते हैं। मह इस तयह से कयना चादहमे।
 एक फाय जफ आऩ हलासन कॊ भान लें, तॊ अऩने ऩैयों कॊ फाईं ओय घुभाएाँ , जहााँ तक आऩ कय सकते हैं। आऩकॊ
मह सुमनश्चित कयना चादहए कक आऩ सहज भहसूस कयें।
 मह संबि है कक क
ू ल्हे का एक ककनाया पिद ऩय डूफ जाएगा। इससे फचने क
े ललए अऩने श्रॊणण कॊ तटि यखने
की कॊलिि कयें। सुमनश्चित कयें कक आऩक
े क
ू ल्हे जभीन क
े सभानांतय हैं।
 लगबग एक मभनट क
े ललए भुद्रा ऩकडॊ। दपय, जैसे ही आऩ सााँस लेते हैं, अऩने ऩैयों कॊ क
ें द्र भें िाऩस लाएं। क
ु ि
सांसों क
े ललए रुक
ें । सााँस िॊडें औय दाईं ओय दॊहयाएं। क
ें द्र ऩय िाऩस आओ औय जायी कयॊ।
6. हलासना (प्लॊ पॊज़) क
े लाभ
 मह आसन ऩाचन अंगों की भाललि कयता है, औय इसललए, ऩाचन भें सुधाय कयता है औय बूख कॊ मनमंत्रित
कयता है।
 मह िजन घटाने भें भदद कयता है औय चमाऩचम कॊ मनमंत्रित कयता है ।
 मह आसन भधुभेह क
े यॊमगमों क
े ललए एक उत्क
ृ ष्ट आसन है क्योंकक मह यक्त िक
द या क
े स्तय कॊ साभान्य कयता
है।
 मह यीढ की हड्डी कॊ फ्लेक्स कयता है औय ऩीठ भें खखिंचाि कॊ िॊडता है, लजससे फैठने का तयीका सुधयता है औय
ककसी बी ददद कॊ कभ कयता है।
 मह आसन यजॊमनिृलि क
े लक्षणों कॊ दूय कयने भें भदद कयता है औय प्रजनन प्रणाली कॊ उिेलजत कयता है।
 मह थकान औय तनाि कॊ कभ कयने भें भदद कयता है।
 मह आसन कयने से भस्थस्तष्क कॊ िांत कयने भें बी भदद मभलती है।
 मह यीढ औय क
ं धों कॊ एक अच्छा खखिंचाि प्राप्त कयने भें भदद देता है।
 मह थामयॉमड ग्रंतथ ऩय बी काभ कयता है।
 मह आसन ऩीठ ददद, फांझऩन, साइनसाइकटस, अमनद्रा औय लसयददद कॊ ठीक कयने भें भदद कयता है।
7. हलासना (प्लॊ पॊज़) क
े पीछे का र्वज्ञान
इस आसन का अभ्यास मनममभत रूऩ से कयने से आऩक
े ऩूये ियीय का कामाकल्प हॊ जाता है। हलासन से ियीय भें काठ
औय िक्षीम क्षेिों भें लचक औय यक्त प्रिाह फढ जाता है लजसे से गले औय गददन भें तनाि बी जायी हॊता है। मदद श्वसन
तंि मा साइनस भें कप मा श्लेष्म का संचम हॊता है तॊ मह आसन इसे फाहय मनकालने भें भदद कयता है। मनममभत
अभ्यास से आऩकी सांस बी सुव्यिस्थित हॊगी।
हलासन चंगा औय सहानुबूतत तंत्रिका तंि कॊ िांत कयता है। मह ग्रंतथमों भें स्राि कॊ संतुललत कयने भें भदद कयता है,
कििेर् रूऩ से थामयॊक्सक्सन औय एड्रेनालाईन। मह भूि औय ऩाचन तंि से किर्ाक्त ऩदाथों कॊ बी मनकालता है। मदद आऩकॊ
उच्च यक्तचाऩ का इततहास यहा है, तॊ मह आसन उच्च यक्तचाऩ कॊ बी दूय कयने भें भदद कयता है।
8. प्रारांधभक पॊज़
 सलम्बा सिाांगासन
 सेतु फंध सिाांगासन
9. फॉल-अप पॊज़
 अधॊभुख श्वानासन
 ऩश्चिभॊिानासन
अभ्यास क
े साथ आऩ इस आसन कॊ फरृत अमधक भांसऩेलिमों फल क
े त्रफना कयना सीखें क्योंकक आऩ अऩनी
यीढ कॊ ऊऩय उठाएंगे क्योंकक मह प
ु तीली है औय फल क
े साथ नहीं। मह सुयक्षक्षत अभ्यास आऩक
े स्वास्थ्य औय जीिन
िमक्त कॊ फढाएगा सुमनश्चित कयेगा।

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How to do halasana (plow pose) and what are its benefits

  • 1. How to do Halasana (Plow Pose) and what are its Benefits प्लॊ ऩॊज़ ऩीठ ददद कॊ कभ कयता है औय आऩकॊ सॊने भें भदद कय सकता है। क ै से करें हलासना (प्लॊ पॊज़) और क्या हैं इसक े फायदे हलासन मा प्लॊ ऩॊज़ एक आसन है। संस्क ृ त: हलसन; हला - हल, आसन - आसन; उच्चायण As - hah-LAHS-anna अन्य मॊगों की तयह, हलासन का नाभ इसललए यखा गमा है क्योंकक भुद्रा का भूल आकाय ततब्बत औय बायत भें प्रमुक्त एक किलिष्ट हल जैसा ददखता है। हल बी एक ऩोयाणणक प्रतीक है जॊ ततब्बत, चीन, बायत औय मभस्र की कई कहामनमों भें है। मह जानना ददलचस्प हॊ सकता है कक याजा जनक कॊ एक सुंदय फच्ची मभली थी क्योंकक िह खेत की जुताई कय यहा था। उन्होंने उसे गॊद ललमा औय उसका नाभ सीता यखा। िह फडी रृई औय याभ से कििाह ककमा। मह कहानी मह ददखाने क े ललए जाती है कक क ै से हल का उऩमॊग मिऩे रृए खजाने कॊ उजागय कयने क े ललए ककमा जाता है। हल भुद्रा का अभ्यास अऩने ियीय क े ललए कयेंगे। मह आसन उन दपमनलििंग ऩॊज़ भें से एक है जॊ आऩ मॊग भें िुरुआत से ही कयेंगे। लेककन क े िल एक फाय जफ आऩक े ऩैय जभीन कॊ ि ू ते हैं, तॊ मह एक उन्नत भुद्रा फन जाता है। अमधक जानने क े ललए ऩढे। 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 सुमनश्चित कयें मा आसन कॊ कयने से कभ से कभ चाय से िह घंटे ऩहले अऩना बॊजन कयें ताकक आऩका बॊजन ऩच जाए औय अभ्यास क े दोयान खचद कयने क े ललए ऩमादप्त ऊजाद हॊ। सुफह सफसे ऩहले मॊग का अभ्यास कयना सफसे अच्छा है। लेककन अगय आऩ मह सुफह नहीं कय सकते हैं, तॊ िाभ कॊ इसका अभ्यास कयना ठीक है।  स्तर: फेलसक / इंटयभीदडएट  शैली: हठ मॊग  अवधि: 30 से 60 सेक ं ड  पुनरावृत्ति: कॊई नहीं  स्ट्रेच: क ं धे, किेरुक स्तंब  मजबूती: यीढ, गददन 2. क ै से करें हलासना (प्लॊ पॊज़)  अऩनी ऩीठ ऩय सऩाट लेटें, अऩने हाथों कॊ अऩने ियीय क े फगल भें औय अऩनी हथेललमों कॊ नीचे की ओय यखें।  श्वास लें, औय अऩने ऩेट की भांसऩेलिमों का उऩमॊग कयक े अऩने ऩैयों कॊ जभीन से ऊऩय उठाएं। आऩक े ऩैय 90 दडग्री क े कॊण ऩय हॊने चादहए।  अऩने क ू ल्हों का सभथदन कयने क े ललए अऩने हाथों का उऩमॊग कयें औय उन्हें पिद से उठाएं।  अऩने ऩैयों कॊ 180 दडग्री क े कॊण ऩय लाएं , जैसे कक आऩक े ऩैय क े ऩंजे आऩक े लसय क े ऊऩय औय फाहय यखे हों।
  • 2.  सुमनश्चित कयें कक आऩकी ऩीठ जभीन से लंफित है।  अऩनी सांस ऩय ध्यान क ें दद्रत कयते रृए एक मभनट क े ललए स्थितत कॊ ऩकडें। सााँस िॊडते, औय धीये से अऩने ऩैयों कॊ नीचे लाएं। ऩॊज़ जायी कयते सभम अऩने ऩैयों कॊ भयॊडने से फचें। 3. साविाधनयाां और अांतर्विरॊि  इस आसन का अभ्यास कयने से फचें अगय आऩकॊ मनम्नललखखत सभस्याएं हैं:  दस्त  भाहिायी  गददन भें चॊट  मदद आऩ उच्च यक्तचाऩ औय अिभा से ऩीदडत हैं, तॊ इस आसन का अभ्यास कयते सभम अऩने ऩैयों कॊ सहाया दें।  मदद आऩ गबदिती हैं, तॊ इस आसन कॊ क े िल तबी कयें जफ आऩ लंफे सभम से इसका अभ्यास कय यही हों। जफ आऩ गबदिती हों तॊ अभ्यास िुरू न कयें।  जफ आऩ अऩने ऩैयों कॊ जभीन से स्पिद कयते हैं, तॊ मह आसन एक उन्नत मॊग भुद्रा फन जाता है। इस आसन कॊ आऩ ककसी अनुबिी मॊग लिक्षक क े भागददिदन भें अिश्य कयें। 4. शुरुआत क े र्िप्स एक िुरुआत क े रूऩ भें, आऩ इस आसन भें जाने ऩय अऩनी गददन कॊ ऩीिे िॊड सकते हैं। अऩनी ऩीठ कॊ सहाया देने क े ललए औय अऩने क ं धों कॊ अऩने कान की तयप थॊडा ऊऩय उठाने क े ललए अऩने क ं धों क े िीर्द कॊ नीचे धक े लना लक्ष्य हॊना चादहए। मह सुमनश्चित कयेगा कक गददन औय गले क े ऩीिे का दहस्सा नयभ हॊ। अऩने क ं धे ब्लेड कॊ अऩनी ऩीठ क े खखलाप भजफूती से दफाकय अऩने उयॊस्थि कॊ खॊलें। 5. एडवाांस्ट्ड पॊज़ वहरएशन्स  एक फाय जफ आऩ हलासन भें भहायत हालसल कय लेते हैं औय अऩने ऩैयों कॊ जभीन ऩय स्पिद कया सकते हैं तॊ अफ आऩ ऩायस हिसाना कय अऩनी प्रैक्टिस कॊ तेज कय सकते हैं। मह इस तयह से कयना चादहमे।  एक फाय जफ आऩ हलासन कॊ भान लें, तॊ अऩने ऩैयों कॊ फाईं ओय घुभाएाँ , जहााँ तक आऩ कय सकते हैं। आऩकॊ मह सुमनश्चित कयना चादहए कक आऩ सहज भहसूस कयें।  मह संबि है कक क ू ल्हे का एक ककनाया पिद ऩय डूफ जाएगा। इससे फचने क े ललए अऩने श्रॊणण कॊ तटि यखने की कॊलिि कयें। सुमनश्चित कयें कक आऩक े क ू ल्हे जभीन क े सभानांतय हैं।  लगबग एक मभनट क े ललए भुद्रा ऩकडॊ। दपय, जैसे ही आऩ सााँस लेते हैं, अऩने ऩैयों कॊ क ें द्र भें िाऩस लाएं। क ु ि सांसों क े ललए रुक ें । सााँस िॊडें औय दाईं ओय दॊहयाएं। क ें द्र ऩय िाऩस आओ औय जायी कयॊ। 6. हलासना (प्लॊ पॊज़) क े लाभ  मह आसन ऩाचन अंगों की भाललि कयता है, औय इसललए, ऩाचन भें सुधाय कयता है औय बूख कॊ मनमंत्रित कयता है।  मह िजन घटाने भें भदद कयता है औय चमाऩचम कॊ मनमंत्रित कयता है ।  मह आसन भधुभेह क े यॊमगमों क े ललए एक उत्क ृ ष्ट आसन है क्योंकक मह यक्त िक द या क े स्तय कॊ साभान्य कयता है।  मह यीढ की हड्डी कॊ फ्लेक्स कयता है औय ऩीठ भें खखिंचाि कॊ िॊडता है, लजससे फैठने का तयीका सुधयता है औय ककसी बी ददद कॊ कभ कयता है।  मह आसन यजॊमनिृलि क े लक्षणों कॊ दूय कयने भें भदद कयता है औय प्रजनन प्रणाली कॊ उिेलजत कयता है।  मह थकान औय तनाि कॊ कभ कयने भें भदद कयता है।  मह आसन कयने से भस्थस्तष्क कॊ िांत कयने भें बी भदद मभलती है।  मह यीढ औय क ं धों कॊ एक अच्छा खखिंचाि प्राप्त कयने भें भदद देता है।  मह थामयॉमड ग्रंतथ ऩय बी काभ कयता है।
  • 3.  मह आसन ऩीठ ददद, फांझऩन, साइनसाइकटस, अमनद्रा औय लसयददद कॊ ठीक कयने भें भदद कयता है। 7. हलासना (प्लॊ पॊज़) क े पीछे का र्वज्ञान इस आसन का अभ्यास मनममभत रूऩ से कयने से आऩक े ऩूये ियीय का कामाकल्प हॊ जाता है। हलासन से ियीय भें काठ औय िक्षीम क्षेिों भें लचक औय यक्त प्रिाह फढ जाता है लजसे से गले औय गददन भें तनाि बी जायी हॊता है। मदद श्वसन तंि मा साइनस भें कप मा श्लेष्म का संचम हॊता है तॊ मह आसन इसे फाहय मनकालने भें भदद कयता है। मनममभत अभ्यास से आऩकी सांस बी सुव्यिस्थित हॊगी। हलासन चंगा औय सहानुबूतत तंत्रिका तंि कॊ िांत कयता है। मह ग्रंतथमों भें स्राि कॊ संतुललत कयने भें भदद कयता है, कििेर् रूऩ से थामयॊक्सक्सन औय एड्रेनालाईन। मह भूि औय ऩाचन तंि से किर्ाक्त ऩदाथों कॊ बी मनकालता है। मदद आऩकॊ उच्च यक्तचाऩ का इततहास यहा है, तॊ मह आसन उच्च यक्तचाऩ कॊ बी दूय कयने भें भदद कयता है। 8. प्रारांधभक पॊज़  सलम्बा सिाांगासन  सेतु फंध सिाांगासन 9. फॉल-अप पॊज़  अधॊभुख श्वानासन  ऩश्चिभॊिानासन अभ्यास क े साथ आऩ इस आसन कॊ फरृत अमधक भांसऩेलिमों फल क े त्रफना कयना सीखें क्योंकक आऩ अऩनी यीढ कॊ ऊऩय उठाएंगे क्योंकक मह प ु तीली है औय फल क े साथ नहीं। मह सुयक्षक्षत अभ्यास आऩक े स्वास्थ्य औय जीिन िमक्त कॊ फढाएगा सुमनश्चित कयेगा।