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How to do Hanumanasana (Monkey Pose) and what are its Benefits
ह िंदू ऩोयाणिक कथाओं भें एक आंकड़े क
़े लिए नामभत नुभानासन मा भंकी ऩॊज भें विश्वास की एक छिांग िें, लजसऩे
ऐसा वकमा। औय जफ विश्वास तुम्हें ि ां न ीं मभिता ै, तॊ अभ्यास ॊगा।
क
ै से करें हनुमानासन (मंकी पॊज) और क्या हैं इसक
े फायदे
नुभानासन मा भंकी ऩॊज एक आसन ै। संस्क
ृ त भें नुभानासन; नुभान - एक ह िंदू द़ेिता जॊ एक फंदय जैस़े हदखत़े ै,
आसन - भुद्रा; उच्चायि रूऩ स़े hah-NU-mahn-AHS-anna। नुभान नाभ संस्क
ृ त शब्द स़े आमा ै। ि एक ह िंदू
द़ेिता ैं, जॊ बगिान लशि का अिताय ैं, लजन्होंऩे एक फंदय का अिताय लिमा। म भुद्रा फजयंगफिी द्वाया बायत स़े िंका
तक ऩहुँचऩे क
़े लिए की गई विशाि छिांग का प्रतीक ै।
1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए
इस आसन का अभ्यास कयऩे स़े ऩ ि़े आऩ अऩऩे ऩ़ेट औय आंतों कॊ खािी यखना सुमनश्चित कयें मा आसन कॊ कयऩे
स़े कभ स़े कभ चाय स़े छ घंट़े ऩ ि़े अऩना बॊजन कयें तावक आऩका बॊजन ऩच जाए औय अभ्यास क
़े दोयान खचच
कयऩे क
़े लिए ऩमाचप्त ऊजाच ॊ। सुफ सफस़े ऩ ि़े मॊग का अभ्यास कयना सफस़े अच्छा ै। ि़ेवकन अगय आऩ म सुफ
न ीं कय सकत़े ैं, तॊ शाभ कॊ इसका अभ्यास कयना ठीक ै।
स्तर: इंटयभीहडएट
शैली: विनमसा मॊग
अवधि: 30 स़े 60 स़ेक
ं ड
पुनरावृत्ति: एक फाय दाह ऩे ऩैय ऩय औय एक फाय फाएं ऩैय ऩय
स्ट्रेच: ैभस्ट्रंग, जांघ, ग्रॊइन
मजबूती: ऩैय, ऩ़ेट, क
ू ल्हों
2. क
ै से करें हनुमानासन (मंकी पॊज)
1. पशच ऩय घुटऩे भॊडकय फैठ जाएं औय सुमनश्चित कयें वक आऩक
़े घुटऩे थॊड़े अिग ॊ। सांस ि़े ओय अऩऩे दाह ऩे ऩैय कॊ
आग़े फढाएं औय ऩैय क
़े मनचि़े ह स्स़े कॊ उठाकय यखें। क
़े िि एडी का फा यी बाग पशच कॊ छ
ू ना चाह ए।
2. जफ आऩ साुँस छॊडत़े हए धीय़े स़े अऩऩे धड कॊ आग़े झुकाएं , औय अऩनी उंगलिमों स़े पशच कॊ छ
ू एं।
3. अफ, फाएं घुटऩे कॊ ऩीछ़े की ओय ि़े जाएं जफ तक वक ऩैय क
़े साभऩे का बाग औय घुटऩे पशच कॊ न छ
ू िें। जफ आऩ
ऐसा कय य ़े ों, तफ तक धीय़े-धीय़े अऩऩे दाह ऩे ऩैय कॊ आग़े फढाएं , जफ तक वक म पशच कॊ ऩूयी तय स़े छ
ू न द़े।
4. आसन कॊ सभाप्त कयऩे औय एक विबालजत स्थितत भें आऩे क
़े लिए, अऩऩे दाह ऩे ऩैय कॊ आग़े खखसकात़े य ें।
सुमनश्चित कयें वक ऩैय की उंगलिमों आकाश की ओय इशाया कय य ी ॊ। अऩऩे फाएं ऩैय कॊ ऩीछ़े की ओय खखसकाएं , म
सुमनश्चित कयें वक ऩैय की उंगलिमां जभीन कॊ छ
ू य ी ैं।
5. अऩनी फा ों कॊ अऩऩे लसय क
़े ऊऩय उठाएं औय अऩनी थ़ेलिमों कॊ एक साथ मभिाएं। अऩनी फा ों कॊ प
ै िाएं औय
जफ तक आऩ स ज न ों, तफ तक अऩनी ऩीठ कॊ धीय़े-धीय़े झुकाएं।
6. साभान्य रूऩ स़े सांस िें। िगबग एक मभनट क
़े लिए मा जफ तक आऩ आयाभ स़े ों, तफ तक स्थितत कॊ थाभ़े यखें।
7. ाथों ऩय शयीय का िजन लशफ्ट कयक
़े आसन जायी कयें। अऩऩे ाथों कॊ पशच ऩय दृढता स़े दफाएं , औय अऩऩे दॊनों ऩैयों
कॊ भूि स्थितत भें िाऩस स्लाइड कयें। आसन कॊ अऩऩे फाएं ऩैय कॊ आग़े औय दाईं ऩैय कॊ ऩीछ़े औय यखत़े हए आसन
कॊ दॊ याएं।
3. साविाधनयां और अंतर्विरॊि
1. इस आसन का अभ्यास डॉक्टय की सिा स़े औय वकसी प्रभाणित मॊग ऱेनय क
़े भागचदशचन भें कयना सफस़े अच्छा ै
क्योंवक म भूि मॊग भुद्रा न ीं ै। महद आऩ इस़े स ी तयीक
़े स़े न ीं कयत़े ैं तॊ आऩ अऩऩे आऩ कॊ खत्म कय सकत़े ैं।
2. कभय क
़े क्ष़ेत्र मा ैभस्ट्रंग भें चॊट िगऩे ऩय इस आसन स़े फचना सफस़े अच्छा ै।
3. वकसी बी सभम ऩय शयीय कॊ म़े आसन कयऩे क
़े लिए भजफूय न ीं कयना चाह ए क्योंवक म आऩकॊ नुकसान ऩहंचा
सकता ै। अऩऩे शयीय कॊ सुनॊ, औय क
़े िि उतना ी धक्का दें लजतना आऩ कय सकत़े ैं।
4. शुरुआत क
े र्िप्स
म एक फुमनमादी मॊग भुद्रा न ीं ै, औय म भुद्रा कयऩे क
़े लिए ग न अभ्यास की जरूयत ै। जफ आऩ शुरू भें इस
आसन का अभ्यास कयत़े ैं, तॊ आऩ इस़े औय अमधक आयाभदामक फनाऩे क
़े लिए अऩनी टखनों औय घुटनों क
़े नीच़े
एक क
ं फि का उऩमॊग कय सकत़े ैं। पशच भें ऩीछ़े क
़े ऩैय कॊ दफाकय धड की िंफाई फढाएं। आऩक
़े द्वाया अऩऩे वऩछि़े ऩैय
ऩय डािा गमा दफाि आऩक
़े क
ं ध़े उठाएगा औय उन्हें आऩकी ऩीठ ऩय भजफूती स़े स़ेट कय़ेगा।
5. एडवांस्ट्ड पॊज़ वहरएशन्स
खखिंचाि फढाऩे क
़े लिए, एक फाय अऩऩे ऩैयों कॊ स्ट्िट कयऩे औय अऩनी फा ों कॊ ऊऩय उठाऩे क
़े लिए, आऩ आग़े झुक
सकत़े ैं, अऩऩे साभऩे क
़े ऩैय ऩय झुक सकत़े ैं, औय अऩऩे ऩैयों कॊ छ
ू सकत़े ैं। क
ु छ स़ेक
ं ड क
़े लिए भुद्रा कॊ कय़े। श्वास
िें औय िाऩस ऊऩय आएं।
6. हनुमानासन (मंकी पॊज) क
े लाभ
1. म आसन जांघों, कभय क्ष़ेत्र, औय ैभस्ट्रंग भें भांसऩ़ेलशमों कॊ भजफूत कयऩे क
़े साथ-साथ खखिंचाि फढाऩे भें भदद
कयता ै।
2. म आसन प्रजनन औय ऩाचन अंगों कॊ उत्त़ेलजत कयऩे भें बी भदद कयता ै, लजसस़े उनक
़े काभकाज भें सुधाय ॊता
ै।
3. मनममभत अभ्यास क
़े साथ, म आसन क
ू ल्हों कॊ फ़े द िचीिा फनाता ै।
4. ऩीठ की भांसऩ़ेलशमों भें खखिंचाि ॊता ै।
5. तीव्र खखिंचाि ॊऩे क
़े कायि, म आसन तनाि औय अिसाद कॊ छॊडऩे भें भदद कयता ै।
7. हनुमानासन (मंकी पॊज) क
े पीछे का र्वज्ञान
जफ आऩ इस आसन का अभ्यास कयना शुरू कयत़े ैं, तॊ आऩका ध्यान आऩक
़े साभऩे क
़े ऩैय ऩय ॊगा औय म टाइट
भ सूस ॊगा। आऩकॊ अऩऩे ैभस्ट्रंग कॊ प
ै िाऩे का आग्र भ सूस ॊगा लजतना आऩकॊ इस आसन क
़े लिए
िचीिाऩन चाह ए। ािाुँवक, आऩकॊ म ध्यान यखना चाह ए वक इस आसन क
़े लिए आऩक
़े साभऩे औय वऩछि़े ऩैयों कॊ
सभान रूऩ स़े िचीिा ॊना चाह ए। महद साभऩे क
़े ऩैय कॊ ैभस्ट्रंग भें कॊभिता की आिश्यकता ॊती ै, तॊ ऩीछ़े क
़े
ऩैय कॊ ह ऩ फ्ल़ेक्ससच ऩय ऩमाचप्त खुिा ॊना चाह ए। एक फाय जफ आऩ इस अमधकाय कॊ प्राप्त कयऩे का प्रफंधन कय
ि़ेत़े ैं, तॊ आऩ इस भुद्रा भें खुद कॊ संतुलित कय ऩाएंग़े। इसस़े कॊई पक
च न ीं ऩडता वक आऩका श्रॊणि पशच कॊ छ
ू ता ै
मा न ीं। अमधक भ त्वऩूिच ै वक आऩ अऩनी ऩीठ क
़े मनचि़े ह स्स़े की यक्षा कयें, औय क
़े िि उतना ी धक्का दें लजतना
वक म जा सकता ै। आऩ तवकम़े क
़े सभथचन का उऩमॊग कय सकत़े ैं, ि़ेवकन सफस़े भ त्वऩूिच फात, आऩकॊ अऩऩे
श्रॊणि का सभथचन कयऩे क
़े लिए अऩऩे ऩैय की भांसऩ़ेलशमों का उऩमॊग कयना चाह ए। ि़ेवकन अऩनी आंतरयक जांघों कॊ
एक-दूसय़े की ओय कयक
़े औय अऩऩे ऩैयों कॊ नीच़े दफाकय, इसस़े न क
़े िि आऩक
़े श्रॊणि कॊ ऊऩय खींचऩे भें भदद
मभि़ेगी, फल्कि म आऩक
़े ैभस्ट्रंग कॊ जॊडऩे औय आऩक
़े जॊडों का सभथचन कयऩे भें बी भदद कय़ेगा। फस सबी
भांसऩ़ेलशमों की कायचिाई क
़े भाध्यभ स़े अऩनी सांस कॊ स ी यखऩे क
़े लिए माद यखें।
8. प्रारंधभक पॊज़
फद्ध कॊिासन
उत्तानासन
िीयासन
जानु शीर्ाचसन
सुप्त िीयासन
9. फॉल-अप पॊज़
एक ऩदा याजकऩॊतासन
नटयाजासन
उऩविष्ठ कॊिासन
ऩश्चिभॊत्तानासन
म आसन चुनोतीऩूिच औय कहठन ै, औय आऩकॊ सीखऩे औय भास्टय कयऩे भें भ ीनों िग सकत़े ैं। ि़ेवकन
एक फाय जफ आऩ ऐसा कयत़े ैं, तॊ गिच ॊना एक उऩिब्धि ै।

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How to do hanumanasana (monkey pose) and what are its benefits

  • 1. How to do Hanumanasana (Monkey Pose) and what are its Benefits ह िंदू ऩोयाणिक कथाओं भें एक आंकड़े क ़े लिए नामभत नुभानासन मा भंकी ऩॊज भें विश्वास की एक छिांग िें, लजसऩे ऐसा वकमा। औय जफ विश्वास तुम्हें ि ां न ीं मभिता ै, तॊ अभ्यास ॊगा। क ै से करें हनुमानासन (मंकी पॊज) और क्या हैं इसक े फायदे नुभानासन मा भंकी ऩॊज एक आसन ै। संस्क ृ त भें नुभानासन; नुभान - एक ह िंदू द़ेिता जॊ एक फंदय जैस़े हदखत़े ै, आसन - भुद्रा; उच्चायि रूऩ स़े hah-NU-mahn-AHS-anna। नुभान नाभ संस्क ृ त शब्द स़े आमा ै। ि एक ह िंदू द़ेिता ैं, जॊ बगिान लशि का अिताय ैं, लजन्होंऩे एक फंदय का अिताय लिमा। म भुद्रा फजयंगफिी द्वाया बायत स़े िंका तक ऩहुँचऩे क ़े लिए की गई विशाि छिांग का प्रतीक ै। 1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए इस आसन का अभ्यास कयऩे स़े ऩ ि़े आऩ अऩऩे ऩ़ेट औय आंतों कॊ खािी यखना सुमनश्चित कयें मा आसन कॊ कयऩे स़े कभ स़े कभ चाय स़े छ घंट़े ऩ ि़े अऩना बॊजन कयें तावक आऩका बॊजन ऩच जाए औय अभ्यास क ़े दोयान खचच कयऩे क ़े लिए ऩमाचप्त ऊजाच ॊ। सुफ सफस़े ऩ ि़े मॊग का अभ्यास कयना सफस़े अच्छा ै। ि़ेवकन अगय आऩ म सुफ न ीं कय सकत़े ैं, तॊ शाभ कॊ इसका अभ्यास कयना ठीक ै। स्तर: इंटयभीहडएट शैली: विनमसा मॊग अवधि: 30 स़े 60 स़ेक ं ड पुनरावृत्ति: एक फाय दाह ऩे ऩैय ऩय औय एक फाय फाएं ऩैय ऩय स्ट्रेच: ैभस्ट्रंग, जांघ, ग्रॊइन मजबूती: ऩैय, ऩ़ेट, क ू ल्हों 2. क ै से करें हनुमानासन (मंकी पॊज) 1. पशच ऩय घुटऩे भॊडकय फैठ जाएं औय सुमनश्चित कयें वक आऩक ़े घुटऩे थॊड़े अिग ॊ। सांस ि़े ओय अऩऩे दाह ऩे ऩैय कॊ आग़े फढाएं औय ऩैय क ़े मनचि़े ह स्स़े कॊ उठाकय यखें। क ़े िि एडी का फा यी बाग पशच कॊ छ ू ना चाह ए। 2. जफ आऩ साुँस छॊडत़े हए धीय़े स़े अऩऩे धड कॊ आग़े झुकाएं , औय अऩनी उंगलिमों स़े पशच कॊ छ ू एं। 3. अफ, फाएं घुटऩे कॊ ऩीछ़े की ओय ि़े जाएं जफ तक वक ऩैय क ़े साभऩे का बाग औय घुटऩे पशच कॊ न छ ू िें। जफ आऩ ऐसा कय य ़े ों, तफ तक धीय़े-धीय़े अऩऩे दाह ऩे ऩैय कॊ आग़े फढाएं , जफ तक वक म पशच कॊ ऩूयी तय स़े छ ू न द़े। 4. आसन कॊ सभाप्त कयऩे औय एक विबालजत स्थितत भें आऩे क ़े लिए, अऩऩे दाह ऩे ऩैय कॊ आग़े खखसकात़े य ें। सुमनश्चित कयें वक ऩैय की उंगलिमों आकाश की ओय इशाया कय य ी ॊ। अऩऩे फाएं ऩैय कॊ ऩीछ़े की ओय खखसकाएं , म सुमनश्चित कयें वक ऩैय की उंगलिमां जभीन कॊ छ ू य ी ैं।
  • 2. 5. अऩनी फा ों कॊ अऩऩे लसय क ़े ऊऩय उठाएं औय अऩनी थ़ेलिमों कॊ एक साथ मभिाएं। अऩनी फा ों कॊ प ै िाएं औय जफ तक आऩ स ज न ों, तफ तक अऩनी ऩीठ कॊ धीय़े-धीय़े झुकाएं। 6. साभान्य रूऩ स़े सांस िें। िगबग एक मभनट क ़े लिए मा जफ तक आऩ आयाभ स़े ों, तफ तक स्थितत कॊ थाभ़े यखें। 7. ाथों ऩय शयीय का िजन लशफ्ट कयक ़े आसन जायी कयें। अऩऩे ाथों कॊ पशच ऩय दृढता स़े दफाएं , औय अऩऩे दॊनों ऩैयों कॊ भूि स्थितत भें िाऩस स्लाइड कयें। आसन कॊ अऩऩे फाएं ऩैय कॊ आग़े औय दाईं ऩैय कॊ ऩीछ़े औय यखत़े हए आसन कॊ दॊ याएं। 3. साविाधनयां और अंतर्विरॊि 1. इस आसन का अभ्यास डॉक्टय की सिा स़े औय वकसी प्रभाणित मॊग ऱेनय क ़े भागचदशचन भें कयना सफस़े अच्छा ै क्योंवक म भूि मॊग भुद्रा न ीं ै। महद आऩ इस़े स ी तयीक ़े स़े न ीं कयत़े ैं तॊ आऩ अऩऩे आऩ कॊ खत्म कय सकत़े ैं। 2. कभय क ़े क्ष़ेत्र मा ैभस्ट्रंग भें चॊट िगऩे ऩय इस आसन स़े फचना सफस़े अच्छा ै। 3. वकसी बी सभम ऩय शयीय कॊ म़े आसन कयऩे क ़े लिए भजफूय न ीं कयना चाह ए क्योंवक म आऩकॊ नुकसान ऩहंचा सकता ै। अऩऩे शयीय कॊ सुनॊ, औय क ़े िि उतना ी धक्का दें लजतना आऩ कय सकत़े ैं। 4. शुरुआत क े र्िप्स म एक फुमनमादी मॊग भुद्रा न ीं ै, औय म भुद्रा कयऩे क ़े लिए ग न अभ्यास की जरूयत ै। जफ आऩ शुरू भें इस आसन का अभ्यास कयत़े ैं, तॊ आऩ इस़े औय अमधक आयाभदामक फनाऩे क ़े लिए अऩनी टखनों औय घुटनों क ़े नीच़े एक क ं फि का उऩमॊग कय सकत़े ैं। पशच भें ऩीछ़े क ़े ऩैय कॊ दफाकय धड की िंफाई फढाएं। आऩक ़े द्वाया अऩऩे वऩछि़े ऩैय ऩय डािा गमा दफाि आऩक ़े क ं ध़े उठाएगा औय उन्हें आऩकी ऩीठ ऩय भजफूती स़े स़ेट कय़ेगा। 5. एडवांस्ट्ड पॊज़ वहरएशन्स खखिंचाि फढाऩे क ़े लिए, एक फाय अऩऩे ऩैयों कॊ स्ट्िट कयऩे औय अऩनी फा ों कॊ ऊऩय उठाऩे क ़े लिए, आऩ आग़े झुक सकत़े ैं, अऩऩे साभऩे क ़े ऩैय ऩय झुक सकत़े ैं, औय अऩऩे ऩैयों कॊ छ ू सकत़े ैं। क ु छ स़ेक ं ड क ़े लिए भुद्रा कॊ कय़े। श्वास िें औय िाऩस ऊऩय आएं। 6. हनुमानासन (मंकी पॊज) क े लाभ 1. म आसन जांघों, कभय क्ष़ेत्र, औय ैभस्ट्रंग भें भांसऩ़ेलशमों कॊ भजफूत कयऩे क ़े साथ-साथ खखिंचाि फढाऩे भें भदद कयता ै। 2. म आसन प्रजनन औय ऩाचन अंगों कॊ उत्त़ेलजत कयऩे भें बी भदद कयता ै, लजसस़े उनक ़े काभकाज भें सुधाय ॊता ै। 3. मनममभत अभ्यास क ़े साथ, म आसन क ू ल्हों कॊ फ़े द िचीिा फनाता ै। 4. ऩीठ की भांसऩ़ेलशमों भें खखिंचाि ॊता ै। 5. तीव्र खखिंचाि ॊऩे क ़े कायि, म आसन तनाि औय अिसाद कॊ छॊडऩे भें भदद कयता ै। 7. हनुमानासन (मंकी पॊज) क े पीछे का र्वज्ञान जफ आऩ इस आसन का अभ्यास कयना शुरू कयत़े ैं, तॊ आऩका ध्यान आऩक ़े साभऩे क ़े ऩैय ऩय ॊगा औय म टाइट भ सूस ॊगा। आऩकॊ अऩऩे ैभस्ट्रंग कॊ प ै िाऩे का आग्र भ सूस ॊगा लजतना आऩकॊ इस आसन क ़े लिए िचीिाऩन चाह ए। ािाुँवक, आऩकॊ म ध्यान यखना चाह ए वक इस आसन क ़े लिए आऩक ़े साभऩे औय वऩछि़े ऩैयों कॊ सभान रूऩ स़े िचीिा ॊना चाह ए। महद साभऩे क ़े ऩैय कॊ ैभस्ट्रंग भें कॊभिता की आिश्यकता ॊती ै, तॊ ऩीछ़े क ़े ऩैय कॊ ह ऩ फ्ल़ेक्ससच ऩय ऩमाचप्त खुिा ॊना चाह ए। एक फाय जफ आऩ इस अमधकाय कॊ प्राप्त कयऩे का प्रफंधन कय ि़ेत़े ैं, तॊ आऩ इस भुद्रा भें खुद कॊ संतुलित कय ऩाएंग़े। इसस़े कॊई पक च न ीं ऩडता वक आऩका श्रॊणि पशच कॊ छ ू ता ै मा न ीं। अमधक भ त्वऩूिच ै वक आऩ अऩनी ऩीठ क ़े मनचि़े ह स्स़े की यक्षा कयें, औय क ़े िि उतना ी धक्का दें लजतना वक म जा सकता ै। आऩ तवकम़े क ़े सभथचन का उऩमॊग कय सकत़े ैं, ि़ेवकन सफस़े भ त्वऩूिच फात, आऩकॊ अऩऩे श्रॊणि का सभथचन कयऩे क ़े लिए अऩऩे ऩैय की भांसऩ़ेलशमों का उऩमॊग कयना चाह ए। ि़ेवकन अऩनी आंतरयक जांघों कॊ एक-दूसय़े की ओय कयक ़े औय अऩऩे ऩैयों कॊ नीच़े दफाकय, इसस़े न क ़े िि आऩक ़े श्रॊणि कॊ ऊऩय खींचऩे भें भदद
  • 3. मभि़ेगी, फल्कि म आऩक ़े ैभस्ट्रंग कॊ जॊडऩे औय आऩक ़े जॊडों का सभथचन कयऩे भें बी भदद कय़ेगा। फस सबी भांसऩ़ेलशमों की कायचिाई क ़े भाध्यभ स़े अऩनी सांस कॊ स ी यखऩे क ़े लिए माद यखें। 8. प्रारंधभक पॊज़ फद्ध कॊिासन उत्तानासन िीयासन जानु शीर्ाचसन सुप्त िीयासन 9. फॉल-अप पॊज़ एक ऩदा याजकऩॊतासन नटयाजासन उऩविष्ठ कॊिासन ऩश्चिभॊत्तानासन म आसन चुनोतीऩूिच औय कहठन ै, औय आऩकॊ सीखऩे औय भास्टय कयऩे भें भ ीनों िग सकत़े ैं। ि़ेवकन एक फाय जफ आऩ ऐसा कयत़े ैं, तॊ गिच ॊना एक उऩिब्धि ै।