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How to do ताडासन (माउंटेन पॊज) and What are its Benefits
ताडासन (माउंटेन पॊज)
सबी खड़े ऩॊज़ की नींव, भाउंट़ेन ऩॊज़ भुद्रा कॊ फ़ेहतय फनाऩे क
़े लिए एक फ़ेहतयीन शुरुआती स्थितत, आयाभ कयऩे वािी
भुद्रा मा उऩकयण फनाता है।
क
ै से करें ताडासन (माउंटेन पॊज) और क्या हैं इसक
े फायदे
तडासन, सभस्ती, मा भाउंट़ेन ऩॊज एक आसन है लजस़े संस्क
ृ त भें ताडासन कहा जाता है, टाडा - ऩववत, आसन -
आसन; उच्चायण क
़े रूऩ भें - tah-DAHS-anna। मह आसन सबी आसन का आधाय मा नींव की तयह है लजसका ऩािन
कयना मा लजसभें स़े अधधकांश खड़े अन्य आसन धनकित़े हैं। खड़े ऩॊज़ कॊ धनचि़े अंगों कॊ हय सभम आह्वान औय
धनमंत्रित यखऩे की आवश्यकता हॊती है ताकक चॊट िगऩे मा हाइऩय़ेक्स्टेंशन (घुटऩे क
़े जॊडों क
़े ) स़े फचा जा सक
़े ,
जफकक अन्य भांसऩ़ेशी सभूहों कॊ ऩमावप्त रूऩ स़े स्विच ककमा जाता है।
1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए
इस आसन का अभ्यास कयऩे स़े ऩहि़े आऩ अऩऩे ऩ़ेट औय आंतों कॊ खािी यखना सुधनश्चित कयें मा आसन कॊ कयऩे
स़े कभ स़े कभ चाय स़े छह घंट़े ऩहि़े अऩना बॊजन कयें ताकक आऩका बॊजन ऩच जाए औय अभ्यास क
़े दोयान खचव
कयऩे क
़े लिए ऩमावप्त ऊजाव हॊ। सुफह सफस़े ऩहि़े मॊग का अभ्यास कयना सफस़े अच्छा है। ि़ेककन अगय आऩ मह सुफह
नहीं कय सकत़े हैं, तॊ शाभ कॊ इसका अभ्यास कयना ठीक है।
स्तर: फुधनमादी
शैली: हठ मॊग
अवधि: 10 - 20 स़ेक
ं ड
पुनरावृत्ति: 10 फाय
स्ट्रेच: संऩूणव शयीय
मजबूती: घुटऩे, जांघ, टखऩे, ऩीठ
2. क
ै से करें ताडासन (माउंटेन पॊज)
 खड़े हॊकय ऩैय कॊ आऩस भें जॊडत़े रृए ऩैय की उंगलिमों कॊ एक-दूसय़े स़े स्पशव कयाएं।एडीए शामद थॊडा अिग
हॊ, औय अऩऩे हाथों कॊ भजफूती स़े अऩऩे शयीय क
़े साथ यखा जाना चाहहए।
 आऩकॊ अऩनी जांघ की भांसऩ़ेलशमों कॊ भजफूत फनाना चाहहए। मह सुधनश्चित कयत़े रृए कक आऩ अऩऩे ऩ़ेट क
़े
धनचि़े हहस्स़े कॊ सख्त न कयें, अऩऩे घुटनों कॊ ऊऩय उठाएं।
 अऩऩे आंतरयक टखनों क
़े आंतरयक भ़ेहयाफ कॊ भजफूत कयें जैस़े ही आऩ उन्हें उठात़े हैं।
 अफ, अऩनी आंतरयक जांघों, कभय, यीढ़, गदवन, सबी तयह स़े अऩऩे लसय तक, ऊजाव की एक धाया की कल्पना
कयें। धीय़े स़े अऩनी ऊऩयी जांघों कॊ अंदय की ओय भॊडें औय ट़ेिफॊन कॊ ऐस़े फढ़ाएं कक वह पशव की ओय हॊ।
 क्षिततज क
़े अनुरूऩ द़ेखें।
 अऩऩे क
ं धों, फाजुओं औय छाती कॊ ऊऩय की ओय उठाएं औय खींचें।
 अऩऩे ऩैयों स़े अऩऩे लसय तक अऩऩे शयीय भें खखिंचाव भहसूस कयें। क
ु छ स़ेक
ं ड क
़े लिए भुद्रा यह़े। हपय सांस छॊडें
औय छॊडें।
3. साविाधनयां और अंतर्विरॊि
महद आऩकॊ धनम्नलिखखत सभस्याएं हैं तॊ इस आसन स़े फचना सफस़े अच्छा है:
 लसयददव
 अधनद्रा
 धनम्न यक्तचाऩ
4. शुरुआत क
े र्टप्स
आऩकॊ शुरुआत क
़े सभम भें आऩकॊ इस आसन भें संतुिन फनाम यखना भुश्चिि हॊ सकता है। अऩऩे संतुिन कॊ
फ़ेहतय फनाऩे क
़े लिए अऩऩे आंतरयक ऩैयों कॊ िगबग तीन स़े ऩांच इंच की दुयी ऩ़े अिग-अिग यखें जफ तक कक आऩ
भुद्रा भें सहज न हॊ जाएं।
5. एडवांस्ट्ड पॊज़ वहरएशन्स
 आऩ नीच़े हदम़े गए तयीकों स़े खखिंचाव कॊ गहया कयऩे क
़े लिए अऩनी फाहों का उऩमॊग कय सकत़े हैं:
 अऩनी फाहों कॊ ऊऩय की ओय फढ़ाएं ताकक व़े पशव स़े िंफवत हों औय एक-दूसय़े क
़े सभानांतय हों, मह सुधनश्चित
कयें कक आऩकी हथ़ेलिमां एक-दूसय़े का साभना कय यही हैं।
 वैकस्थल्पक रूऩ स़े, अऩनी उंगलिमों कॊ इंटयिॊक कयें, औय अऩनी फाहों कॊ ऊऩय की ओय प
ै िाएं।
 आऩ अऩनी ऩीठ क
़े ऩीछ़े अऩनी फाहों कॊ बी ऩाय कय सकत़े हैं जैस़े कक प्रत्य़ेक हथ़ेिी कवऩयीत कॊहनी यखती है।
महद आऩ ऐसा कयत़े हैं, तॊ अऩऩे हाथों कॊ जॊडकय भुद्रा दॊहयाएं।
6. ताडासन (माउंटेन पॊज) क
े लाभ
 मह आसन शयीय क
़े आसन कॊ फ़ेहतय फनाऩे भें भदद कयता है।
 इस आसन क
़े धनमधभत अभ्यास स़े आऩक
़े घुटऩे, जांघ औय टखऩे भजफूत हॊ जात़े हैं।
 आऩक
़े धनतंफ औय ऩ़ेट टॊन्ड हॊ जात़े हैं।
 मह आसन सऩाट ऩैयों कॊ कभ कयता है।
 मह आऩकी यीढ़ कॊ अधधक चुस्त फनाता है।
 मह उन िॊगों क
़े लिए एक उत्क
ृ ष्ट आसन है जॊ अऩऩे प्रायंभबक वषों भें अऩनी ऊ
ं चाई फढ़ाना चाहत़े हैं।
 मह संतुिन कॊ फ़ेहतय फनाऩे भें बी भदद कयता है।
 आऩक
़े ऩाचन, तंत्रिका औय श्वसन तंि धनमंत्रित हॊत़े हैं।
7. ताडासन (माउंटेन पॊज) क
े पीछे का र्वज्ञान
मह आसन आऩकी भांसऩ़ेलशमों ऩय काभ कयता है ताकक आऩका आसन न क
़े वि फ़ेहतय हॊ फल्कि ददव यहहत बी हॊ जफ
आऩ अऩनी स्थिय ड़ेस्क जॉफ ऩय हों। मह आऩक
़े क
ं काि कॊ संय़ेखखत कयऩे औय इस़े एक तटि रुख भें वाऩस िाऩे क
़े
लिए काभ कयता है। जफ ऐसा हॊता है, तॊ आऩका शयीय अन्य सबी आसनों का ऩािन कयऩे क
़े लिए प्रायंब त्रफिंदु भें आता
है।
हािांकक मह आसान िग सकता है, हभाय़े अत्यधधक स्माटवपॊन क
़े उऩमॊग औय काभ ऩय अिास्थ्यकय फैठ़े आसन क
़े
कायण, हभ़ेशा एक तंग भांसऩ़ेशी मा संय़ेखण अनुलचत हॊता है। मह आसन उन सबी कॊ सही कयता है। मह भांसऩ़ेलशमों
का प्रमास है जॊ इस़े इस आसन भें िाऩे क
़े लिए ि़ेता है जॊ कॊय कॊ भजफूत कयऩे औय गॊि, कभजॊय ऩीठों कॊ सीधा
कयऩे भें भदद कयता है।
8. प्रारंधभक पॊज़
 अधॊ भुख श्वानासन
 उत्तानासन
9. फॉल-अप पॊज़
 स्टैंहडिंग ऩॊज़
मह आसन, महद सही तयीक
़े स़े लसखामा जाता है, तॊ आऩकॊ मह सभझऩे भें सिभ फनाता है कक अधधक जकटि आसन
भें जाऩे स़े ऩहि़े उस तटि िान ऩय आऩे क
़े लिए ककतऩे प्रमास की आवश्यकता हॊती है। महद आऩ मह अधधकाय प्राप्त
कयत़े हैं, तॊ मह अधधक चुनोतीऩूणव स्थितत भें ि़ेऩे क
़े लिए त़ेज औय आसान हॊगा।

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How to do tadasana (mountain pose) and what are its benefits

  • 1. How to do ताडासन (माउंटेन पॊज) and What are its Benefits ताडासन (माउंटेन पॊज) सबी खड़े ऩॊज़ की नींव, भाउंट़ेन ऩॊज़ भुद्रा कॊ फ़ेहतय फनाऩे क ़े लिए एक फ़ेहतयीन शुरुआती स्थितत, आयाभ कयऩे वािी भुद्रा मा उऩकयण फनाता है। क ै से करें ताडासन (माउंटेन पॊज) और क्या हैं इसक े फायदे तडासन, सभस्ती, मा भाउंट़ेन ऩॊज एक आसन है लजस़े संस्क ृ त भें ताडासन कहा जाता है, टाडा - ऩववत, आसन - आसन; उच्चायण क ़े रूऩ भें - tah-DAHS-anna। मह आसन सबी आसन का आधाय मा नींव की तयह है लजसका ऩािन कयना मा लजसभें स़े अधधकांश खड़े अन्य आसन धनकित़े हैं। खड़े ऩॊज़ कॊ धनचि़े अंगों कॊ हय सभम आह्वान औय धनमंत्रित यखऩे की आवश्यकता हॊती है ताकक चॊट िगऩे मा हाइऩय़ेक्स्टेंशन (घुटऩे क ़े जॊडों क ़े ) स़े फचा जा सक ़े , जफकक अन्य भांसऩ़ेशी सभूहों कॊ ऩमावप्त रूऩ स़े स्विच ककमा जाता है। 1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए इस आसन का अभ्यास कयऩे स़े ऩहि़े आऩ अऩऩे ऩ़ेट औय आंतों कॊ खािी यखना सुधनश्चित कयें मा आसन कॊ कयऩे स़े कभ स़े कभ चाय स़े छह घंट़े ऩहि़े अऩना बॊजन कयें ताकक आऩका बॊजन ऩच जाए औय अभ्यास क ़े दोयान खचव कयऩे क ़े लिए ऩमावप्त ऊजाव हॊ। सुफह सफस़े ऩहि़े मॊग का अभ्यास कयना सफस़े अच्छा है। ि़ेककन अगय आऩ मह सुफह नहीं कय सकत़े हैं, तॊ शाभ कॊ इसका अभ्यास कयना ठीक है। स्तर: फुधनमादी शैली: हठ मॊग अवधि: 10 - 20 स़ेक ं ड पुनरावृत्ति: 10 फाय स्ट्रेच: संऩूणव शयीय मजबूती: घुटऩे, जांघ, टखऩे, ऩीठ 2. क ै से करें ताडासन (माउंटेन पॊज)  खड़े हॊकय ऩैय कॊ आऩस भें जॊडत़े रृए ऩैय की उंगलिमों कॊ एक-दूसय़े स़े स्पशव कयाएं।एडीए शामद थॊडा अिग हॊ, औय अऩऩे हाथों कॊ भजफूती स़े अऩऩे शयीय क ़े साथ यखा जाना चाहहए।  आऩकॊ अऩनी जांघ की भांसऩ़ेलशमों कॊ भजफूत फनाना चाहहए। मह सुधनश्चित कयत़े रृए कक आऩ अऩऩे ऩ़ेट क ़े धनचि़े हहस्स़े कॊ सख्त न कयें, अऩऩे घुटनों कॊ ऊऩय उठाएं।  अऩऩे आंतरयक टखनों क ़े आंतरयक भ़ेहयाफ कॊ भजफूत कयें जैस़े ही आऩ उन्हें उठात़े हैं।  अफ, अऩनी आंतरयक जांघों, कभय, यीढ़, गदवन, सबी तयह स़े अऩऩे लसय तक, ऊजाव की एक धाया की कल्पना कयें। धीय़े स़े अऩनी ऊऩयी जांघों कॊ अंदय की ओय भॊडें औय ट़ेिफॊन कॊ ऐस़े फढ़ाएं कक वह पशव की ओय हॊ।  क्षिततज क ़े अनुरूऩ द़ेखें।
  • 2.  अऩऩे क ं धों, फाजुओं औय छाती कॊ ऊऩय की ओय उठाएं औय खींचें।  अऩऩे ऩैयों स़े अऩऩे लसय तक अऩऩे शयीय भें खखिंचाव भहसूस कयें। क ु छ स़ेक ं ड क ़े लिए भुद्रा यह़े। हपय सांस छॊडें औय छॊडें। 3. साविाधनयां और अंतर्विरॊि महद आऩकॊ धनम्नलिखखत सभस्याएं हैं तॊ इस आसन स़े फचना सफस़े अच्छा है:  लसयददव  अधनद्रा  धनम्न यक्तचाऩ 4. शुरुआत क े र्टप्स आऩकॊ शुरुआत क ़े सभम भें आऩकॊ इस आसन भें संतुिन फनाम यखना भुश्चिि हॊ सकता है। अऩऩे संतुिन कॊ फ़ेहतय फनाऩे क ़े लिए अऩऩे आंतरयक ऩैयों कॊ िगबग तीन स़े ऩांच इंच की दुयी ऩ़े अिग-अिग यखें जफ तक कक आऩ भुद्रा भें सहज न हॊ जाएं। 5. एडवांस्ट्ड पॊज़ वहरएशन्स  आऩ नीच़े हदम़े गए तयीकों स़े खखिंचाव कॊ गहया कयऩे क ़े लिए अऩनी फाहों का उऩमॊग कय सकत़े हैं:  अऩनी फाहों कॊ ऊऩय की ओय फढ़ाएं ताकक व़े पशव स़े िंफवत हों औय एक-दूसय़े क ़े सभानांतय हों, मह सुधनश्चित कयें कक आऩकी हथ़ेलिमां एक-दूसय़े का साभना कय यही हैं।  वैकस्थल्पक रूऩ स़े, अऩनी उंगलिमों कॊ इंटयिॊक कयें, औय अऩनी फाहों कॊ ऊऩय की ओय प ै िाएं।  आऩ अऩनी ऩीठ क ़े ऩीछ़े अऩनी फाहों कॊ बी ऩाय कय सकत़े हैं जैस़े कक प्रत्य़ेक हथ़ेिी कवऩयीत कॊहनी यखती है। महद आऩ ऐसा कयत़े हैं, तॊ अऩऩे हाथों कॊ जॊडकय भुद्रा दॊहयाएं। 6. ताडासन (माउंटेन पॊज) क े लाभ  मह आसन शयीय क ़े आसन कॊ फ़ेहतय फनाऩे भें भदद कयता है।  इस आसन क ़े धनमधभत अभ्यास स़े आऩक ़े घुटऩे, जांघ औय टखऩे भजफूत हॊ जात़े हैं।  आऩक ़े धनतंफ औय ऩ़ेट टॊन्ड हॊ जात़े हैं।  मह आसन सऩाट ऩैयों कॊ कभ कयता है।  मह आऩकी यीढ़ कॊ अधधक चुस्त फनाता है।  मह उन िॊगों क ़े लिए एक उत्क ृ ष्ट आसन है जॊ अऩऩे प्रायंभबक वषों भें अऩनी ऊ ं चाई फढ़ाना चाहत़े हैं।  मह संतुिन कॊ फ़ेहतय फनाऩे भें बी भदद कयता है।  आऩक ़े ऩाचन, तंत्रिका औय श्वसन तंि धनमंत्रित हॊत़े हैं। 7. ताडासन (माउंटेन पॊज) क े पीछे का र्वज्ञान मह आसन आऩकी भांसऩ़ेलशमों ऩय काभ कयता है ताकक आऩका आसन न क ़े वि फ़ेहतय हॊ फल्कि ददव यहहत बी हॊ जफ आऩ अऩनी स्थिय ड़ेस्क जॉफ ऩय हों। मह आऩक ़े क ं काि कॊ संय़ेखखत कयऩे औय इस़े एक तटि रुख भें वाऩस िाऩे क ़े लिए काभ कयता है। जफ ऐसा हॊता है, तॊ आऩका शयीय अन्य सबी आसनों का ऩािन कयऩे क ़े लिए प्रायंब त्रफिंदु भें आता है। हािांकक मह आसान िग सकता है, हभाय़े अत्यधधक स्माटवपॊन क ़े उऩमॊग औय काभ ऩय अिास्थ्यकय फैठ़े आसन क ़े कायण, हभ़ेशा एक तंग भांसऩ़ेशी मा संय़ेखण अनुलचत हॊता है। मह आसन उन सबी कॊ सही कयता है। मह भांसऩ़ेलशमों का प्रमास है जॊ इस़े इस आसन भें िाऩे क ़े लिए ि़ेता है जॊ कॊय कॊ भजफूत कयऩे औय गॊि, कभजॊय ऩीठों कॊ सीधा कयऩे भें भदद कयता है। 8. प्रारंधभक पॊज़  अधॊ भुख श्वानासन  उत्तानासन 9. फॉल-अप पॊज़
  • 3.  स्टैंहडिंग ऩॊज़ मह आसन, महद सही तयीक ़े स़े लसखामा जाता है, तॊ आऩकॊ मह सभझऩे भें सिभ फनाता है कक अधधक जकटि आसन भें जाऩे स़े ऩहि़े उस तटि िान ऩय आऩे क ़े लिए ककतऩे प्रमास की आवश्यकता हॊती है। महद आऩ मह अधधकाय प्राप्त कयत़े हैं, तॊ मह अधधक चुनोतीऩूणव स्थितत भें ि़ेऩे क ़े लिए त़ेज औय आसान हॊगा।