#Yoga, #well-being, # health and Yoga, # immunity and Yoga, #Yoga practices in clinical practice, # Yoga therapy, # Promotion of health and Yoga, yoga and health rejuvenation
These 11 best yoga asanas for lungs, you should tryShivartha
Yogasanas are a combination of physical positioning and proper breathing methods that aim to help the body and mind maintain an overall balance. According to yoga, 'breath' also known as 'prana' is the driving force behind all the energy that governs our life. Proper breathing is essential in the case of any type of yoga, because if it is not done properly it can get stuck in the nerves of the body and cause severe pain in the body.
These 13 yoga poses will help you poop and keep constipation at bayShivartha
Most of us can take medicine or some kind of powder to get instant relief from constipation. But clearly, the time has come to find a permanent solution to your problem instead of relying on such alternative remedies. What if we told you that you can solve this problem without taking any pill or medicine? No, we are not kidding as yoga can also cure your constipation.
These 11 best yoga asanas for lungs, you should tryShivartha
Yogasanas are a combination of physical positioning and proper breathing methods that aim to help the body and mind maintain an overall balance. According to yoga, 'breath' also known as 'prana' is the driving force behind all the energy that governs our life. Proper breathing is essential in the case of any type of yoga, because if it is not done properly it can get stuck in the nerves of the body and cause severe pain in the body.
These 13 yoga poses will help you poop and keep constipation at bayShivartha
Most of us can take medicine or some kind of powder to get instant relief from constipation. But clearly, the time has come to find a permanent solution to your problem instead of relying on such alternative remedies. What if we told you that you can solve this problem without taking any pill or medicine? No, we are not kidding as yoga can also cure your constipation.
13 best yoga postures to strengthen your bones and maintain body postureShivartha
Yoga is a powerful practice that helps bring about lasting change, creates peace and promotes wellness in all areas of life. It is a sacred practice and a continuous journey through challenges and joys. Yoga is a great way to help strengthen your health and the functional framework of the body that supports your bones. One of the first Yogsutras is the cessation of depression, or the cessation of mental illness. The ability to observe your life without judgment or connection and, most importantly, the ability to be present in the moment.
10 सरल सुबह के व्यायाम 10 Simple Morning Exercises.pdfFitnessIdia
Cobra stretch. Lie on your stomach and place your hands flat beneath your shoulders. ...
Knees-to-chest. Lying flat on your back, bring one knee to your chest and hold it in position with your arms or hands. ...
Here you will find
Upper back stretch
Neck stretch
Shoulder stretch
Side stretch
Standing quad stretch.
How to do purvottanasana (upward plank pose) and what are its benefitsShivartha
Purvotanasana in Sanskrit: Poorva - east, Uttara - intense stretching, Asana - posture; Pronounced form PUR-voh-tun-AHS-anna. Purvotanasana literally means a sharp eastward stretch towards the east. East also means in front of the body, and is usually the direction of budding potential and new beginnings. In English, this asana has many names - Upward Plank Pose, Incline Plank Pose, Reverse Plank Pose, Incline Plane Pose, Upward Plane Pose or Back Bend Pose.
"About millions of knee surgeries are performed around the world each year, and the number continues to grow each year."
Those who have complained about their knee or who have had knee surgery and cannot perform certain functions. If you need relief from knee pain or have difficulty doing yoga because of your knee, these asanas can help strengthen your legs, give your knees some relief and make your daily life pain-free. can stay.
How to do padmasana (lotus pose) and what are its benefitsShivartha
Sanskrit: Padmasana; padma - lotus, asana - posture; Pronounced as - pad-MAHS-anna. The lotus, or padma, is one of the most powerful symbols, which has been transformed in both dharma and time. For centuries, the lotus has been synonymous with rebirth, beauty, purity, spirituality, enlightenment, material wealth and cosmic renewal. From Egypt to India, the lotus has been a part of many legends. In Hindu iconography, Goddess Lakshmi holds herself on an open lotus. Even Lord Ganesha and Lord Vishnu are sometimes shown seated on a lotus. When we talk of Buddhism, it is said that wherever Buddha set foot, there the lotus blossomed. This posture derives from such powerful fables from the past.
How to do sirsasana (headstand pose) and what are its benefitsShivartha
Sirsasana, Shirshasana or Headstand is an asana. Sanskrit: Shirshasana; Apex - dominant, posture - posture; Pronounced as - shear-SHAHS-anna. This pose involves a complete reversal of the body, with only the support of the forearm. This asana is called the king of all asanas. This should be done when your upper body is strong enough to hold the entire body weight. Therefore, you need to practice many other asanas to build up the strength required to perform Sirsasana.
How to do supta virasana (reclining hero pose) and what are its benefitsShivartha
Supta Virasana or Reclining Hero Pose is an asana. Supta Virasana in Sanskrit; Supta - reclining, Vira - hero, Asana - posture; Pronounced as soup-tah veer-AHS-anna. This asana is one of the most avoided poses. Although this is an incredibly beneficial pose for your body, it can be painful and should only be practiced after you have mastered Virasana. It is an intense variation of Virasana and an intermediate level asana, which brings your body into complete repetition.
How to do baddha konasana (butterfly pose) and what are its benefitsShivartha
Sanskrit: Baddha konasana; Badha - bound, corner - angle, asana - posture; Pronounced as in BAH-dah cone-AHS-anna. This asana is named after the Sanskrit words Baddha meaning bound, kona meaning angle or division, and asana meaning posture. Most often, you will find cobblers sitting in this position as they go about their daily activities. So another name for Baddha Konasana is Cobbler Pose. It is also called butterfly pose because the open hips joining the legs and the up and down movements in motion resemble the butterfly stance. While it is extremely simple, it has a whole lot of benefits to its credit.
How to do tolasana (scale pose) and what are its benefitsShivartha
Tulasana/Tolasana (Scale Pose), Shesha Pose, Dolasana (Swing Pose) or Udita Padmasana (Raised Lotus Pose) is an asana. Tolasana in Sanskrit: Tola - balance, Asana - posture; Pronounced as toe-LAHS-anna. This asana gets its name from Tola (Earth Scale) as it resembles a scale or balance. In English it is also known as Scale Pose or Swing Pose or Elevated Lotus Pose or Lifted Yoga Pose. It is also known to upgrade the bones and muscles in the body.
How to do padangusthasana (big toe pose) and what are its benefitsShivartha
Big Toe Pose also known as Padangusthasana, is an asana where Pada – Legs, Angusta – Big Toe, Asana – Pose; Pronounced as -POD-ung-goos-THAWS-un-nuh. This asana is one of the easiest yoga asanas. If you are a beginner, this will be one of the first few yoga asanas offered to you. It helps to stretch all your muscles from head to toe.
Glowing skin is nothing but a healthy lifestyle. Keeping the skin healthy naturally is difficult but not impossible in this modern and busy age. Here's the secret of never aging radiant skin, yoga. Yoga and a good diet can keep your skin healthy for years. Here is a list of yoga asanas for glowing skin.
How to do vasisthasana (side plank pose) and what are its benefitsShivartha
Vashishthasana in Sanskrit: Vashishta - wealthy, Asana - posture; Pronounced as vah-sish-TAHS-anna. Vashishta was one of the most revered sages among the Saptarishis (seven seers). He was one of the prominent writers of Mandala. Seven Vashisthas had a cow named Kamadhenu. This divine cow gave whatever the sage asked for, and hence, he became incredibly wealthy. This asana is the powerhouse of health, and hence, it is named after Vasishtha Rishi.
Despite the trend of abs crunchers and treadmills, Bollywood actors like Shilpa Shetty and Kareena Kapoor Khan are increasingly getting hooked to power yoga. They prefer this style of yoga for keeping fit throughout the year.
How to do pawanmuktasana (wind relieving pose) and what are its benefitsShivartha
Pawanmuktasana, Wind Removal Pose, Pawan Mukti Pose or Wind Relieving Pose is an asana. Sanskrit: Pawan Freesan; Pawan - wind, Mukta - relief or release, Asana - posture; Pronounced As- PUH-vuhn-mukt-AAHS-uh-nuh. Wind-relieving pose is an incline posture that is suitable for everyone, whether they are beginners or advanced practitioners. This mudra helps in releasing the digestive gases from the intestines and stomach very easily.
How to do vajrasana (diamond pose) and what are its benefitsShivartha
Sanskrit: Vajrasana; vajra - diamond or thunderbolt, asana - posture; Pronounced as vahj-RAH-sah-na Vajrasana is a kneeling posture, and it takes its name from the Sanskrit word vajra, meaning diamond or thunderbolt. Asana (posture), of course, which means mudra. This diamond pose is also called as Adamantine pose. You can try some pranayama sitting in this position.
Tension is always present. Luckily, we've found yoga, which has been shown to help reduce stress and its health effects. The best part is that you don't need prior experience to benefit from the practice. Whether you are at home, working, yoga is always there to help you relax. We'll tell you how to get started.
# Naturopathy and Yogic sciences Introduction, # Bachelor of Naturopathy and Yogic Sciences, # Alternative Medicine, # Complimentary medicine, # Holistic health care, # preventive Medicine
13 best yoga postures to strengthen your bones and maintain body postureShivartha
Yoga is a powerful practice that helps bring about lasting change, creates peace and promotes wellness in all areas of life. It is a sacred practice and a continuous journey through challenges and joys. Yoga is a great way to help strengthen your health and the functional framework of the body that supports your bones. One of the first Yogsutras is the cessation of depression, or the cessation of mental illness. The ability to observe your life without judgment or connection and, most importantly, the ability to be present in the moment.
10 सरल सुबह के व्यायाम 10 Simple Morning Exercises.pdfFitnessIdia
Cobra stretch. Lie on your stomach and place your hands flat beneath your shoulders. ...
Knees-to-chest. Lying flat on your back, bring one knee to your chest and hold it in position with your arms or hands. ...
Here you will find
Upper back stretch
Neck stretch
Shoulder stretch
Side stretch
Standing quad stretch.
How to do purvottanasana (upward plank pose) and what are its benefitsShivartha
Purvotanasana in Sanskrit: Poorva - east, Uttara - intense stretching, Asana - posture; Pronounced form PUR-voh-tun-AHS-anna. Purvotanasana literally means a sharp eastward stretch towards the east. East also means in front of the body, and is usually the direction of budding potential and new beginnings. In English, this asana has many names - Upward Plank Pose, Incline Plank Pose, Reverse Plank Pose, Incline Plane Pose, Upward Plane Pose or Back Bend Pose.
"About millions of knee surgeries are performed around the world each year, and the number continues to grow each year."
Those who have complained about their knee or who have had knee surgery and cannot perform certain functions. If you need relief from knee pain or have difficulty doing yoga because of your knee, these asanas can help strengthen your legs, give your knees some relief and make your daily life pain-free. can stay.
How to do padmasana (lotus pose) and what are its benefitsShivartha
Sanskrit: Padmasana; padma - lotus, asana - posture; Pronounced as - pad-MAHS-anna. The lotus, or padma, is one of the most powerful symbols, which has been transformed in both dharma and time. For centuries, the lotus has been synonymous with rebirth, beauty, purity, spirituality, enlightenment, material wealth and cosmic renewal. From Egypt to India, the lotus has been a part of many legends. In Hindu iconography, Goddess Lakshmi holds herself on an open lotus. Even Lord Ganesha and Lord Vishnu are sometimes shown seated on a lotus. When we talk of Buddhism, it is said that wherever Buddha set foot, there the lotus blossomed. This posture derives from such powerful fables from the past.
How to do sirsasana (headstand pose) and what are its benefitsShivartha
Sirsasana, Shirshasana or Headstand is an asana. Sanskrit: Shirshasana; Apex - dominant, posture - posture; Pronounced as - shear-SHAHS-anna. This pose involves a complete reversal of the body, with only the support of the forearm. This asana is called the king of all asanas. This should be done when your upper body is strong enough to hold the entire body weight. Therefore, you need to practice many other asanas to build up the strength required to perform Sirsasana.
How to do supta virasana (reclining hero pose) and what are its benefitsShivartha
Supta Virasana or Reclining Hero Pose is an asana. Supta Virasana in Sanskrit; Supta - reclining, Vira - hero, Asana - posture; Pronounced as soup-tah veer-AHS-anna. This asana is one of the most avoided poses. Although this is an incredibly beneficial pose for your body, it can be painful and should only be practiced after you have mastered Virasana. It is an intense variation of Virasana and an intermediate level asana, which brings your body into complete repetition.
How to do baddha konasana (butterfly pose) and what are its benefitsShivartha
Sanskrit: Baddha konasana; Badha - bound, corner - angle, asana - posture; Pronounced as in BAH-dah cone-AHS-anna. This asana is named after the Sanskrit words Baddha meaning bound, kona meaning angle or division, and asana meaning posture. Most often, you will find cobblers sitting in this position as they go about their daily activities. So another name for Baddha Konasana is Cobbler Pose. It is also called butterfly pose because the open hips joining the legs and the up and down movements in motion resemble the butterfly stance. While it is extremely simple, it has a whole lot of benefits to its credit.
How to do tolasana (scale pose) and what are its benefitsShivartha
Tulasana/Tolasana (Scale Pose), Shesha Pose, Dolasana (Swing Pose) or Udita Padmasana (Raised Lotus Pose) is an asana. Tolasana in Sanskrit: Tola - balance, Asana - posture; Pronounced as toe-LAHS-anna. This asana gets its name from Tola (Earth Scale) as it resembles a scale or balance. In English it is also known as Scale Pose or Swing Pose or Elevated Lotus Pose or Lifted Yoga Pose. It is also known to upgrade the bones and muscles in the body.
How to do padangusthasana (big toe pose) and what are its benefitsShivartha
Big Toe Pose also known as Padangusthasana, is an asana where Pada – Legs, Angusta – Big Toe, Asana – Pose; Pronounced as -POD-ung-goos-THAWS-un-nuh. This asana is one of the easiest yoga asanas. If you are a beginner, this will be one of the first few yoga asanas offered to you. It helps to stretch all your muscles from head to toe.
Glowing skin is nothing but a healthy lifestyle. Keeping the skin healthy naturally is difficult but not impossible in this modern and busy age. Here's the secret of never aging radiant skin, yoga. Yoga and a good diet can keep your skin healthy for years. Here is a list of yoga asanas for glowing skin.
How to do vasisthasana (side plank pose) and what are its benefitsShivartha
Vashishthasana in Sanskrit: Vashishta - wealthy, Asana - posture; Pronounced as vah-sish-TAHS-anna. Vashishta was one of the most revered sages among the Saptarishis (seven seers). He was one of the prominent writers of Mandala. Seven Vashisthas had a cow named Kamadhenu. This divine cow gave whatever the sage asked for, and hence, he became incredibly wealthy. This asana is the powerhouse of health, and hence, it is named after Vasishtha Rishi.
Despite the trend of abs crunchers and treadmills, Bollywood actors like Shilpa Shetty and Kareena Kapoor Khan are increasingly getting hooked to power yoga. They prefer this style of yoga for keeping fit throughout the year.
How to do pawanmuktasana (wind relieving pose) and what are its benefitsShivartha
Pawanmuktasana, Wind Removal Pose, Pawan Mukti Pose or Wind Relieving Pose is an asana. Sanskrit: Pawan Freesan; Pawan - wind, Mukta - relief or release, Asana - posture; Pronounced As- PUH-vuhn-mukt-AAHS-uh-nuh. Wind-relieving pose is an incline posture that is suitable for everyone, whether they are beginners or advanced practitioners. This mudra helps in releasing the digestive gases from the intestines and stomach very easily.
How to do vajrasana (diamond pose) and what are its benefitsShivartha
Sanskrit: Vajrasana; vajra - diamond or thunderbolt, asana - posture; Pronounced as vahj-RAH-sah-na Vajrasana is a kneeling posture, and it takes its name from the Sanskrit word vajra, meaning diamond or thunderbolt. Asana (posture), of course, which means mudra. This diamond pose is also called as Adamantine pose. You can try some pranayama sitting in this position.
Tension is always present. Luckily, we've found yoga, which has been shown to help reduce stress and its health effects. The best part is that you don't need prior experience to benefit from the practice. Whether you are at home, working, yoga is always there to help you relax. We'll tell you how to get started.
Similar to #Yoga practices to improve health and wellbeing pdf (20)
# Naturopathy and Yogic sciences Introduction, # Bachelor of Naturopathy and Yogic Sciences, # Alternative Medicine, # Complimentary medicine, # Holistic health care, # preventive Medicine
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HOW DIFFERENT YOGA PRACTICES ( ASANA, PRANAYAMA, RELAXATION ETC) HELP TO HARMONIZE THE FUNCTIONING OF THE ENDOCRINE GLANDS TO MAINTAIN HEALTH AND HARMONY.
#Impact of Yoga Practices on Quality of LifeShweta Mishra
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( E-Mail: drshwetabnys@gmail.com)
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Hydrotherapy/ Water cure/ Treatment by one of the Panchamahabhutas (water)
#Yoga practices to improve health and wellbeing pdf
1. योग अभ्यास
YOGA PRACTICES –
TO PROMOTE HEALTH AND
WELLBEING
Shweta Mishra
AYUSH ,AIIMS. Bhopal
drshwetabnys@gmail.com
1
2. सूची
2
SL NO YOGA PRACTICES DURATION (45 min) PAGE NO
1. प्रार्थना 3 min 03-04
2. श्वसन व्यायाम 5 min 05-07
2.1 हाथ ख िंचाव श्वसन व्यायाम 05
2.2 हाथ अिंदर और "बाहर श्वसन व्यायाम 06
2.3 ट ना ख िंचाव श्वसन 07
3. सूक्ष्म व्यायाम 06 min 08- 15
3.1 ग्रीवा शक्ति ववकासक 08-10
3.2 स्किं ध शक्ति ववकासक 11
3.3 कफोनन शक्ति ववकासक 12
3.4 मॅणी बिंध शक्ति ववकासक 13
3.5 मेरु वक्रासन 14
3.6 पवनमुतिासन क्रक्रया 15
3. 3
4.4 Sitting postures 03 min 27-29
i. शशािंकासन 27
ii. अधध उष्टरासन 28
iii. मार्धरी आसन 29
5. प्राणायाम 06 min 30- 34
i. ववभाग्य प्राणायाम 30- 32
ii. नाडी शोधन प्राणायाम 33
iii. भ्रामरी प्राणायाम 34
6. ध्यान 10 min 35- 36
7. समापन प्रार्थना 03 min 37
4. 4
4. आसन 12 min 17 - 29
4.1 Standing postures 03 min 17- 19
i. अधधकटट चक्रासन 17-
ii. अधध चक्रासन 18
iii. वृक्षासन 19
4.2 Prone postures 03 min 21-23
i. भुर्िंगासन 21
ii. नावासन 22
iii. मकरासन 23
4.3 Supine postures 03 min 24-26
i. उविथ पादासन 24
ii. पवनमुतिासन 25
iii. शवासन 26
5. 1. प्रार्थना
• क्रकसी भी आरामदायक क्स्िथथ मे ध्यान मुद्रा
में बैठें
• नमस्कार मुद्रा अपनाएँ
• अपनी सारी र्ागरूकिा के साथ प्राथधना करें:
5
6. PRAYER
ॐ सह नावविु ।
सह नौ भुनतिु ।
सह वीयं करवावहै ।
िेर्क्स्व नावधीिमस्िु मा
ववद्ववषावहै ।
ॐ शाक््ििः शाक््ििः शाक््ििः ॥
अथध :
• वह (परमात्मा) हम दोनों
(आचायध एविं शशष्टय) की साथ-
साथ रक्षा करे ।
• हम दोनों का साथ-साथ ही
पालन करे ।
• हम साथ-साथ ववद्याप्राक्ति में
सामर्थयधवान हों ।
• हमारा अध्ययन िेर्युति हो ।
• हम द्वेषरटहि हों । त्रिववध
(भौनिक, दैववक एविं
आध्याक्त्मक) िाप का शमन
हो ।
6
7. 2. BREATHING EXERCISES-
श्वसन व्यायाम
2.1.HANDS STRETCH
BREATHING:
हार् ख िंचाव श्वसन व्यायाम
• स्थायी क्स्थनि: िाडासन
• उिंगशलयों को गिंथें और हथेशलयों को छािी
पर र ें।
• साँस लेिे समय, बाहों को अपने शरीर के
सामने सीधा फै लाएँ िाक्रक भुर्ाएँ किं धे के
स्िर पर हों।
• हाथों को मोडें िाक्रक हथेशलयािं बाहर की
ओर ननकले।
• अब, साँस छोडिे समय इस प्रक्रक्रया को
उल्टा करें और हथेशलयों को छािी पर
वापस लाएँ।
• 5 बार दोहराएिं।
7
8. BREATHING EXERCISES-
2.2. HAND IN AND OUT BREATHING/ हार्
अिंदर और "बाहर श्वसन व्यायाम :
स्थायी क्स्थनि: िाडासन
• अपनी बाहों को किं धे के स्िर पर सामने
की ओर फै लाएँ और हथेशलयों को आपस
में शमलाएँ।
• साँस लेिे हुए धीरे-धीरे दोनो भुर्ाओिं को
फै लाएँ िाक्रक वे किं धे के स्िर पर एक
सीधी रे ा बनाएँ।
• साँस छोडिे हुए धीरे-धीरे अपनी हथेशलयों
को छािी क्षेि के सामने लाएँ और
हथेशलयों को आपस में शमलाएँ।
• अभ्यास को पािंच बार दोहराएिं।
8
9. BREATHING EXERCISES-
2.3.ANKLE STRETCH BREATHING/
ट ना ख िंचाव श्वसन
• प्रारिंशभक स्थायी क्स्थनि: िाडासन
• आिं ों के सामने एक त्रबिंदु पर ध्यान कें टद्रि
करे। हथेशलयों को अपनी र्ािंघों के सामने
र ें।
• साँस लेिे समय, अपने हाथों और एडी को
एक साथ उठाएिं। एडडयों में ख िंचाव महसस
करें।
• साँस छोडिे समय, धीरे-धीरे अपने हाथों
और एडी को नीचे लाएिं।
• अभ्यास को पािंच बार दोहराएिं
9
13. STRENGTHENING
EXERCISES / सूक्ष्म व्यायाम
3.2.Shoulder strengthening स्किं ध शक्ति
ववकासक
प्रारिंशभक क्स्थनि: िाडासन
• अब, अपने हाथों की ििंग मुट्ठी बनाए
• पीठ सीधी र ें, बाहें नीचे की ओर हों और
किं धों को ऊपर और नीचे करे
• इसे दस बार दोहराएिं
13
14. STRENGTHENING
EXERCISES / सूक्ष्म व्यायाम
3.3. Elbow strengthening / कफोनन शक्ति ववकासक
• प्रारक्भभक क्स्थनि: िडासन बाहों को शरीर
के बगल में सीधा र ें, आगे की ओर
हथेशलयाँ और ििंग मुट्टठयाँ बनाएँ।
• हाथों को कोहननयों पर मोडें और अपनी
कसी हुई मुट्टठयों को एक झटके से किं धों
िक आगे बढाएिं।
• क्रफर उ्हें एक झटके के साथ क्रफर से नीचे
की ओर ीिंचें।
• 10 बार दोहराएिं।
14
15. STRENGTHENING
EXERCISES / सूक्ष्म व्यायाम
3.4.Wrist strengthening / मॅणी बिंध शक्ति
ववकासक
• प्रारिंशभक क्स्थनि: िाडासन
• दोनो हाथ शरीर के सामने फै ला हुआ
• अपनी बाहों को किं धे के स्िर पर छािी के
सामने सीधा र ें, र्मीन के समानािंिर
• अपने हाथों की ििंग मुट्ठी बनाएिं (हथेशलयािं
नीचे की ओर)।
• अब कलाइयों को ऊपर-नीचे, दाए,बाए,
दक्षक्षणाविध घुमाए, वामा व्रि घुमाए
• 10 राउिंड दोहराएिं।
15
16. STRENGTHENING
EXERCISES / सूक्ष्म व्यायाम
3.5. Spinal twisting/ मेरु
वक्रासन
• प्रारिंशभक क्स्थनि: िाडासन
• साँस लेिे हुए भुर्ाओिं को र्मीन के समानािंिर
र ें पैरों को ज़मीन पर क्स्थर र ें और दाटहने
हाथ को सीधा र िे हुए दाईं ओर मोडे
• इसके साथ ही गदधन को मोडें और उिंगशलयों के
शसरे को दे ें
• बाएिं हाथ को कोहनी पर मोडें और छािी के
करीब लाएिं
• सािंस लेिे हुए वापस आएिं
• बाईं ओर समान रूप से दोहराएिं
• 5 राउिंड के शलए दोहराएँ
• आराम करें
16
17. STRENGTHENING
EXERCISES / सूक्ष्म व्यायाम
3.6. Pawanmuktasana Kriya /
पवनमुतिासन क्रक्रया
• क्स्िथथ: शवासन
• साँस छोडिे समय दाटहने पैर को 90° िक
ऊपर उठाएँ, दाटहने पैर को घुटने से मोडें
और घुटने को हाथों से पकड के छािी की
िरफ ीिंचें
• दाटहने घुटने पर ठोडी लगाएँ
• सामा्य श्वास।
17
18. • बाएिं पैर को 45 ° पर उठाएिं और पािंच
राउिंड दक्षक्षणाविध और पािंच राउिंड
एिंटीतलॉकवाइर् घुमाएिं, पैर को घुटने
से सीधा र े
• अब बाएँ पैर को ज़मीन पे र े
• साँस लेिे समय शसर को ज़मीन पर
लाएँ, हाथों को छोडें
• दाटहने पैर को र्मीन से लगािे समय
सािंस छोडें
• थोडी देर आराम करें
• बाईं ओर दोहराएिं
18
19. 4.आसन
4.1.STANDING POSTURES –
Ardhakatichakrasana / अधथकटट चक्रासन
• साँस लेिे समय, दाटहने हाथ को धीरे-धीरे
ऊपर उठाएिं
• हथेली को ऊपर की ओर मोडें
• बाइसेतस को दाएिं कान के पास लाए
• हाथ को ऊपर की ओर सीधा िानें
• साँस छोडिे हुए, धड को धीरे-धीरे बाईं ओर
मोडें
• बाएिं हाथ को ढीला छोडें
• दाटहनी कोहनी या घुटनों को मोडें नहीिं
• धीरे-धीरे सािंस लेिे हुए वापस आएिं और
दाटहने हाथ को ऊपर उठाएिं
• बाईं ओर दोहराएिं
19
20. STANDING POSTURES –
Ardhachakrasana / अधथ चक्रासन
• स्थायी क्स्थनि: िाडासन
• सीधे डे हों।
• अब साँस लेिे समय अपने हाथ को कमर
पे र ें और र्ैसा क्रक थचि में टद ाया गया
है, पीछे की ओर झुकें ।
• आप अपने कल्हों को अपने हाथों से पकड
सकिे हैं और घुटनों को झुकाए त्रबना पीछे
की ओर झुक सकिे हैं।
• अब सािंस छोडिे हुए वापस प्रारिंशभक
क्स्थनि में आ र्ाएिं।
20
21. STANDING POSTURES
Vrikshasana/ वृक्षासन
• स्थायी क्स्थनि: िाडासन
• पैरों को 2 इिंच अलग करके डे रहें।
अपने सामने एक त्रबिंदु चुनें और
अभ्यास के दौरान उस पर अपनी
ननगाह बनाए र ें। यह सिंिुलन बनाए
र ने में मदद करिा है।
• अपने दाटहने पैर को मोडें और बाएिं
पैर पर अपने शरीर का वर्न
स्थानािंिररि करें।
21
22. • अपने हाथ का उपयोग करिे हुए, दाएिं पैर को
बाईं र्ािंघ की र्ड में दाईं एडी को लािे हुए
बाएिं आिंिररक र्ािंघ पर र ें।
• एक बार र्ब आप सिंिुलन को सुरक्षक्षि कर
लेिे हैं, िो धीरे-धीरे अपनी बाहों को शसर के
ऊपर उठाएिं और अपनी दोनों हथेशलयों को
शमला लें।
• सामा्य रूप से सािंस लेिे हुए 20 - 30
सेकिं ड िक इस क्स्थनि में रहें।
• दाएिं पैर से समान अवथध के शलए अभ्यास
करें।
22
23. 4.2. PRONE POSTURES
Bhujangasana / भुजिंगासन
• मकर आसन मे लेटें
• हाथों को छािी की िरफ र ें और पैरों को
साथ र ें।
• छािी को आगे ख सकाएिं और पहले शसर,
किं धों को ऊपर उठाएिं
• शसर को पीछे की ओर झुकाएँ
• हाथ थोडे मुडे हुए रहेंगे।
23
24. PRONE POSTURES
Navasana: (variation of shalabhasana)/
नावासन
• पैरों को एक साथ र े, पेट के बल लेटें
• और माथा फशध पर दोनों हाथों को शसर के ऊपर
सीधा र ें
• ठोडी फशध पर
• इसके साथ ही बाएिं पैर, शसर और दाटहने हाथ को
क्र्िना हो सके ऊपर उठाएिं
• त्रबना िनाव के यथासिंभव लिंबे समय के शलए
क्स्थनि बनाए र ें, श्वास सामा्य
• दाएिं पैर और बाएिं हाथ के साथ दोहराएिं
• पैर, हाथ और शसर को नीचे लािे समय साँस
छोडें
24
25. PRONE POSTURES
Makarasana/ मकरासन
• पैरों के साथ पेट और पिंर्ों को बाहर की ओर
इिंथगि करिे हुए पेट के बल लेटें
• पैर र्मीन को छिा हुआ। शसर और ठोडी पर
फशध को छिे हुए
• दाटहने हाथ को मोडें और दाटहनी हथेली को किं धे
पर र ेंक्रफर, बाएिं हाथ को मोडें और बाएिं हथेली
को दाटहने किं धे पर र ें
• अब शसर को मुडे हुए बार्ुओिं पर आराम करने
दें, िाक्रक गदधन उस त्रबिंदु पर सहारा दे, र्हाँ से दो
भुर्ाएँ पार होिी हैं
• कु छ देर इस क्स्थनि में लेट कर आराम करें।
• श्वास: प्राकृ निक और लयबद्ध
25
26. 4.3. SUPINE POSTURES
Utthitapadasana/ उविर् पादासन
• क्स्थनि में हथेशलयों को फशध पर सपाट
र ें।
• श्वास छोडें और दाटहने पैर को ऊपर
उठाएिं क्र्िना आरामदायक हो 3 से 5
सेकिं ड के शलए वहा रुके
• सािंस छोडें और धीरे-धीरे पैर को नीचे
लाएिं
• दाएिं पैर से 5 राउिंड और क्रफर 5 राउिंड
का अभ्यास बाएिं पैर के साथ करें
• यह दोनों पैरों को एक साथ उठाकर
दोहराया र्ा सकिा है
26
27. SUPINE POSTURES
Pavanmuktasana / पवनमुतिासन
• प्रारिंशभक क्स्थनि - शवासन
• दोनों घुटनों को मोडें और र्ािंघों को छािी
िक लाएिं।
• उिंगशलयों को इिंटरलॉक करें घुटनों पर, हाथों
को पकडें
• साँस ले
• साँस छोडिे हुए, शसर और किं धों को ऊपर
उठाएँ और नाक को घुटनों के बीच स्पशध
करे
• कु छ सेकिं ड के शलए रुके , साम्य स्वाश ले
• सािंस लेिे हुए धीरे-धीरे शसर, किं धे और पैरों
को नीचे लाएिं।
• शवासन मे लेटे
27
28. SUPINE POSTURESShavasana/ शवासन
• शवासन मे लेट र्ाएिं
• बाह लगभग शरीर से 15 सेमी की दरी पर, हथेशलयाँ ऊपर
की ओर। पैरों को एक आरामदायक क्स्थनि से थोडा अलग
करें और आँ ें बिंद
• प्राकृ निक, लयबद्ध सािंस ले
• परे शरीर को आराम दें और सभी शारीररक गनि को रोक दें।
• सािंस के बारे में र्ागरूक बनें
• 27 से पीछे की ओर सािंसों की थगनिी शुरू करें
• श्य। मानशसक रूप से दोहराएिं, "मैं 27 वी सािंस ले रहा हिं,
26 वी सािंस ले रहा हँ”, और श्य िक
• अगर मन भटक र्ाए और अगला निंबर भल र्ाए, इसे
वापस काउिंटटिंग में लाएँ और 27 से क्रफर से शुरू करें
• कु छ शमनटों िक शरीर को आराम देने के शलए मन को सािंस
पर कें टद्रि र ा र्ा सकिा
28
29. 4.4. SITTING POSTURESShashankasana/ शशािंकासन
• वज्रासन में बैठकर हथेशलयों को घुटनों के ठीक ऊपर
र्ािंघों पर टटकाएिं। आिं ें बिंद र ें और परे शरीर को
आराम दें।
• श्वास लें और हाथों को शसर के ऊपर उठाएिं। कोहनी
सीधी होनी चाटहए, बािंहों के बीच की दरी बनाए र ें।
• श्वास छोडें और धीरे-धीरे कमर के ननचले टहस्से से आगे
की टदशा में झुकें ।
• चटाई पर हाथ, माथ। और कोहनी को र े । यह अिंनिम
क्स्थनि है।
• यह एक शमनट से 5 शमनट िक अभ्यास क्रकया र्ा
सकिा है।
• आधार क्स्थनि में वापस र्ाने के शलए, साँस छोडिे और
धीरे-धीरे माथे को उठाएिं, ऊध्वाधधर क्स्थनि में बाहों को
उठाएिं, हथेशलयों को र्ािंघों पर र े
• आरामदायक मुद्रा अपनाए
29
30. SITTING POSTURES
Ardhaushtrasana / अधथ उष्टरासन
• वज्रासन में बैठें। घुटनों को अलग र ें
और एडडयों को ननििंबों की िरफ।
• घुटनों के बल डे हों।
• बाहों को कमर पे र े क्रकसी भी िरह
से िनाव न लें।
• श्वास लें और कमर से पीछे की ओर
झुके
• आरामदायक रहिे हुए इस क्स्थनि मे
रुके
• आरिंशभक क्स्थनि पर लौटें।
30
31. SITTING POSTURES
Marjariasana / माजथरी आसन
• वज्रासन में बैठें।
• ननििंबों को उठाएिं और घुटनों के बल डे
हों
• नीचे की ओर झुकें और हाथों को दरी पे
र ें
• यह शुरुआिी क्स्थनि है।
• शसर को ऊपर उठािे समय और मेरुदण्ड
को नीचे की ओर करिे हुए श्वास लें
• पेट का परी िरह से ववस्िार करें और
फे फडों मे भरें हवा की अथधकिम मािा
• 3 सेकिं ड के शलए सािंस रोककर र ें
31
32. SITTING POSTURES
• शसर को नीचे करिे हुए और रीढ
को ऊपर की ओर फै लािे हुए सािंस
छोडें
• शसर अब बाहों के बीच होगा
• 3 सेकिं ड के शलए सािंस को रोककर
र ें, और आचध को बढाएिं
• रीढ और पेट में सिंकु चन।
• श्वास: धीरे-धीरे सािंस छोडें
• अवथध: 5 राउिंड करें
32
33. 5. PRANAYAMA- प्राणायाम
Sectional breathing / ववभाग्य प्राणायाम
Abdominal (or diaphragmatic) breathing: (अधम)
• क्रकसी भी ध्यान मुद्रा में बैठें। गहराई से, धीरे-धीरे
और लगािार श्वास लें। इसे परक कहा र्ािा है
• साँस छोडने से पहले एक सेकिं ड के शलए सािंस
(antarya kumbhaka) को रोकें ।
• साँस छोडिे (रेचक) करिे समय पेट लगािार
और धीरे-धीरे अिंदर की ओर ीिंचा र्ािा है
• सािंस को उलटने से पहले, सािंस को रोकें (bahya
kumbhaka) एक सेकिं ड के शलए और क्रफर श्वास
लें
• श्वास चक्र दोहराएिं। परी प्रक्रक्रया में कोई झटका
नहीिं होना चाटहए। यह ननरिंिर और आराम से
होना चाटहए
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34. PRANAYAMA
Thoracic (chest) breathing or intercostal
breathing (मध्यम)
• क्रकसी भी ध्यान मुद्रा में बैठें
• इस अभ्यास में छािी का ववस्िार और
सिंकु चन के वल साँस लेना और साँस छोडना
करिा है।
• हवा धीरे-धीरे और लगािार दोनों नाशसका
से बहिी है
• इसके उभारों से बचने के शलए पेट को
ननयिंत्रिि क्रकया र्ािा है
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35. PRANAYAMA
Upper lobar breathing or clavicular breathing (अध्य)
• क्रकसी भी ध्यान मुद्रा में बैठें
• साँस लेिे हुए कॉलरबोन उठाएँ
• पेट की मािंसपेशशयों को शसकोड कर र ें।
• हवा फे फडों के ऊपरी अथधकािंश क्षेिों में
मर्बर हो र्ािी है और इस प्रकार ऊपरी
लोब को हवादार कर देिी है।
• फे फडे के ऊपरी िौर पर इस्िेमाल क्रकए
र्ाने वाले ऊपरी लोब इस श्वास द्वारा
ठीक से वानिि हो र्ाएिंगे।
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36. PRANAYAMA
Nadishuddhi Pranayama/ नाडी शोधन
प्राणायाम
• क्रकसी भी ध्यान मुद्रा में बैठें।
• नाशसकामुद्रा को अपनाकर दाटहने अिंगठे से
दाटहने नथुने को बिंद करें और बाएिं नथुने से परी
िरह से सािंस छोडें, क्रफर उसी बाएिं नथुने से गहरी
श्वास लें।
• बाएिं नथुने को अपनी िर्धनी और दाटहने हाथ की
छोटी उिंगली से बिंद करें, क्रफर दाटहने नथुने को
ोलें और दाटहने नथुने से साँस छोडें, क्रफर से
उसी दाटहने नथुने से श्वास लें।
• क्रफर दाएिं नथुने को बिंद करें और बाएिं नथुने से
सािंस छोडें।
• यह एक राउिंड है।
• नौ राउिंड दोहराएिं।
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37. PRANAYAMA
Bhramari Pranayama / भ्रामरी प्राणायाम
• प्राणायाम के शलए ध्यान मुद्रा अपनाए
• दोनो नशसका से गहरी लभबी साँस लेना है
• सािंस छोडिे समय भ्रम्रर की िरह ध्वनन
उत्प्न करनी है।
• यह भ्रामरी प्राणायाम के एक राउिंड है
• सभी चरणों को नौ राउिंड दोहराएिं
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39. MEDITATION/ ध्यान
• OM Meditation: 5 min
आरामदायक ध्यान मुद्रा में बैठें
चरण-I
• अपनी आँ ें बिंद करो और मानशसक रूप से ओम
का र्ाप शुरू करो।
• ब्रेक के त्रबना मन को लगािार ओम दोहराने की
अनुमनि दें। यटद ववक्षेप होिे हैं, िो आप ववचशलि
होने का मौका न देिे हुए, िेर्ी से ओम का र्ाप
करे
• थोडी देर के बाद र्प धीमा हो र्एगा
• होशपवधक इसे और धीमा करें
• यटद मन ववचशलि करने के शलए कदिा है, िो क्रफर
से ओम की गनि बढाएिं
• इस प्रकार, गनि बढाने और धीमा करने की अनुमनि
देकर, आपको अपने टदमाग में र्ाप की एक अ िंड
धारा प्रवाह होने में सक्षम होना चाटहए
चरण-II
• र्प को ननमधल बनािे र्ाए , और अथधक से
अथधक अनायास....
• र्ैसे-र्ैसे आप ध्यान के मागध पर आगे बढेंगे,
आप र्ाप के दसरे चरण में पहुँचेंगे, क्र्समें आप
शरीर के क्रकसी ववशेष भाग में और बाद में परे
शरीर में र्ाप के किं पन/ स्पिंदन को महसस
करना शुरू करेंगे।
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40. चरण- III
• र्ैसे ही आप ओम के र्ाप को धीमा करिे
हैं ओम के बीच के अिंिर को दे ें। और
मौन में ववलीन हो
चरण चिुर्थ- IV
• मौन का बहुि गहरा अनुभव शरीर की त्रि-
आयामी र्ागरूकिा से सभी व्यापक र्ागरूकिा
िक ववस्िार करने में मदद करिा है।
• मौन और अथधक गहरा और ववस्िृि हो र्ािा
है
• यह मौन रचनात्मकिा, शक्ति, ज्ञान और आनिंद
का स्रोि है
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