Achieve Yoga - Overcome Stress - simple techniques‎

“ ”
YOGISRIJI’S
(Trikarana Transcendental Meditation)
Nimmathi Unkaiyil
Language : TAMIL
Dina Publications
Coimbatore - 641 025, Tamilnadu State, India.
Mobile : 99440 92440, 94871 71717
Email : yogisriji09@gmail.com
Printed by
Lavanya Printerss
214, 6th Street, Cross-cut Road,
Gandhipuram, Coimbatore - 641 012
Phone : 0422 2489256, 2493040
Author :
YOGISRIJI
D
First Edition : March 2010
Copy Right : Reserved
Publisher
(Trikarana Transcendental Meditation)
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âdh g¥Ënfõ‹Þ
36/ E.B. fhyÅ/ TVS ef®/ nfhaK¤ö® ? 641 025.
D
99440 92440/ 94871 71717

rkh]g;gzk;
gukhj;khTf;Fk;>
ngw;NwhUf;Fk;>
vd; vOj;Jf;F Kd;Diuaspj;J vd; nraYf;F Kfthp
je;j jkpofj;jpd; jiyrpwe;j vOj;jhsH>
ehtyhrphpaH> Md;kPf rpj;jH
= “ghyFkhud;” mtHfSf;Fk;>
eyk; tpUk;Gk; ey;YwTfSf;Fk;> ez;gHfSf;Fk;>
vd; vz;zq;fSf;F vOj;J tbtk; nfhLj;J
thrfh; kdk; fkOk; tz;zk; kpfTk; Neh;j;jpahf
mij mr;rpl;L Gj;jfkhf ntspaplf; fhuzkhd
yhtz;ah gphpz;lh;]pd; chpikahsh;
jpU. nrh. RFkhud; mth;fSf;Fk;>
ey;Ys;sk; nfhz;l thrfg;ngUkf;fSf;Fk;.
- Nahfp=[p
1

3
1. Kd;Diu 5
2. gpugQ;rj;jpy; #hpaf; FLk;gk; 13
3. kdpj tho;tpd; cz;ik epiy 17
4. Mjpapy; ,aw;ifia tzq;Fjy; 19
5. kdpj cs;SzHtpd; ntspg;ghL 21
6. cyfj;Njhw;wKk; kdpj tsHr;rpAk; 25
7. hpf; Ntjk; 29
8. a[_H Ntjk; 33
9. rhk Ntjk; 35
10. mjHt Ntjk; 37
11. ,e;jpahtpy; gpw kjq;fs; 39
12. ,];yhkpak; 41
13. fpwp];Jtk; 43
14. ngsj;jkjk; 45
15. guk;nghUs; ahH? 47
16. ,aw;ifapd; ,ufrpak; 51
17. [Pthj;JkhTk; rhPuKk; 53
18. vYk;G kz;lyk; 57
cs;ns

epk;kjp cd;ifapy;*
Kd;Diu
kdpjd; $b thOk; ,ay;gpdd;. ,aw;ifia nty;yTk;
mtid vjpHf;fpd;w nfhba kpUfq;fis vjpH nfhs;sTk;>
Mgj;jpypUe;J jd; $l;lk; jg;gpj;J thoTk; mtd;
gbg;gbahff; fw;Wf; nfhz;lhd;. Mdhy; rfkdpjid
mtdhy; ntw;wp nfhs;s Kbatpy;iy. rfkdpjdpd;
eltbf;ifia mtdhy; fzpf;f Kbatpy;iy. kdpjDf;F
kpfg; nghpa gpur;ridahf rfkdpjd; jhd; Muk;gj;jpypUe;J
,d;W tiu ,Ue;J tUfpwhd;. rfkdpjidf; fz;L nfhs;s>
cjtpiag; ngw> fz;bj;J itf;f ntWk; mwpT NghjhJ>
mDgtk; NghjhJ vd;gJ njhpe;J mtd; NtW topfspy;
<Lgl;lhd;.
4 5
19. jir kz;lyk; 61
20. euk;G kz;lyk; 65
21. ehskpy;yh Rug;gp kz;lyk; 69
22. ,Uja> ,uj;jehs kz;lyk; 73
23. Rthr kz;lyk; 77
24. [Puz kz;lyk; 81
25. jdpkdpj ntw;wp 85
26. NahfhTk; mjd; jd;ikAk; 87
27. Nahfj;jilfs; 91
28. Nahfgyd;fs; 95
29. gpuhzhahkk; 97
30. Mo;epiy jpahdk; 101
31. Md;kPfKk; mwptpaYk; 105
32. khHf;fk; vd;d? 111
33. Mo;epiy jpahd gyd;fs; 113
34. Nahfp=[papd; mUSiu 115

jd;id mwptNj rfkdpjid mwpAk; top vd;gjhf
mtd; fz;Lgpbj;jhd;. jd; kdjpd; ,Ul;lhd gpuNjrq;fspy;
jd; epidT xspiag; gha;r;rp mijf; ftdpj;J> jd;id
Kw;wpYk; Ghpe;J nfhz;L> jd; gyk; czHe;J mNjtpjkhf
mLj;j kdpjiu czHe;J nfhs;s top ,Ug;gijf; fz;L
nfhz;lhd;.
jd;id mwpe;J nfhs;s mtDf;F gpuhzhahkk;>
ehbRj;jp> jpahdk; Nghd;wit cjtp nra;jd. kdpjdpd;
gpur;rpidiaj; jd; nrhe;jg; gpur;rpidahf epidj;J tho;ehs;
KOtJk; jdpikahd ,lj;jpy; ,ilawhJ ,ijg; gw;wp
rpe;jpj;j KdptHfSk;> NahfpfSk;> hppfSk; ,jw;fhd top
tiffis tFj;jhHfs;. ,aw;ifia nty;YjNyh> nkhop
mwpNth> cil cLj;JjNyh ehfhPfkhfhJ. jd;id mwpe;J
nfhs;SjNy ehfhPfk;. mJNt kdpj Fyj;jpd; Nkd;ikf;fhd
top vd;W mOj;je;jpUj;jkhf me;jg; nghpNahHfs;
nrhd;dhHfs;. ve;j tpjg; gphpTkpd;wp kdpj Fyk; kl;Lky;yhJ
vy;yh capHfSk; xNu tpaj;jpd; gy $Wfshf ,Ug;gij
xNu rf;jpapd; gy mk;rq;fshf ,Ug;gij mtHfs; fz;L
czHe;J ntspg;gLj;jpdhHfs;.ve;jtpj vjpHghHg;Gkpd;wp kpfj;
njspthf ,ijf; fz;LzHe;J thHj;ijfshf khw;wp
tpjtpjkhd re;j]; vdg;gLk; msTfspy; ghly;fshfj;
njhFj;J toq;fpdhHfs;. gpw;ghL ,it Ntjq;fs; vd;W
nrhy;yg;gl;ld.
Mdhy; jd;id czUk; tpak; nrhy;Yf;F
mg;ghw;gl;lJ> nrhy;ypf; nfhLg;gjw;Fk; mg;ghw;gl;lJ.
Nfhitapy; ,Ug;gtUf;F nrd;id ,e;jg; gf;fk; ,Uf;fpwJ
vd;W topfhl;lyhNk jtpu NfhitapypUe;J nrd;id efUk;
Kaw;rpia mtHjhd; nra;a Ntz;Lk;. ntWk; topfhl;ly;
mtiu nrd;idapy; nfhz;L Ngha; tplhJ. mNj rkak;
topfhl;ly; ,y;yhJ nrd;idiar; NrUtJk; vspjy;y.
topfhl;baha; mike;j ,e;j tpaq;fs; gpw;ghL
fhyg; Nghf;fpy; gy;NtW Gj;jfq;fshf vOjg;gl;ld. Ghpe;Jk;
GhpahkYk; gyH Nghjpf;fj; Jtq;fpdhHfs;.
jd;id mwpjy; gpwUf;F Nghjpg;gjw;fhd tpaNk
,y;iy vd;W mlq;fpa gy QhdpfSk; ,Uf;fpwhHfs;. mJ
jiytpjp> jhdhfj; njhpe;J nfhs;s Ntz;ba tpak; vd;Wk;
mtHfs; nrhy;thHfs;. kdpjFy Nkk;ghl;bw;fhf Nrit
nra;Ak; rpyH ve;jtpjkhtJ kw;wtHf;F vLj;Jr; nrhd;dhy;
ey;yJ vd;w MtNyhLk;> jd;idawpe;j FJ}fyj;ij
kw;wtNuhL gfph;e;J nfhs;s Ntz;Lk; vd;w vz;zj;NjhLk;
Gj;jfq;fs; thapyhf nrhy;ypapUf;fpwhHfs;.
Gj;jfk; NghJkh> ,y;iy> nra;Kiw gapw;rp mtrpak;.
nra;Kiw gapw;rp NghJkh> ,y;iy> Gj;jfj;jpd;
thapyhfj;jhd; xUtiu ,jd; mz;ikapy; nfhz;L
tuKbAk;. rpq;fg;G+Uf;Fg; Ngha; te;jtH gazf; fl;Liu
vOJtjpy;iyah. mJNghyj;jhd; ,JTk;. me;jg;
gazf;fl;Liuiag; gbf;Fk; NghJ ekf;Fk; rpq;fg;g+Uf;Fg;
NghfNtz;Lk; vd;fpw Mir Njhd;WtJ ,y;iyah
mJNghyj;jhd; ,Jtk;.
6 7

me;jtifapy; cyfj;jpd; gy gFjpfspYk;>
nkhopfspYk; gy;NtW tpw;gd;dHfs; ,e;j Nahf rhj;jpuj;ij>
Fz;lypdpNahfj;ij> gpuhzhahkj;ij> ehb Rj;jpia>
jpahdj;ij yl;rf;fzf;fhd Gj;jfq;fspy; vOjp
itj;jpUf;fpwhHfs;. kfhpp gjQ;rypahy; tiuKiw
nra;ag;gl;l ,e;j Nahfk; ntWk; ];Nyhf tbtpy; fhJ khw;wp
fhJf;F te;j ,e;jf; fiy ,g;NghJ Gj;jf &gq;fspy;
vspjhff; fpilf;fpwJ. Nahfrhj;jpuj;ij> ]Hgz;l;gtH vd;fpw
ngahpy; [hd;Tl;uh/g; vd;fpw Mq;fpNyaH kpf EZf;fp
EZf;fp Muha;e;J mw;Gjkhd glq;fSld;> jfty;fSld;
mDgtr; nrwpTld; nrhy;ypapUf;fpwhH.
[hjpntwpapy;> kjkhr;rhpaj;jpy; rpf;fpapUe;j ,e;j
Nahfhrdf;fiy jd;id mwpAk; tpj;ij> mjw;Fg; gpwF
ntspte;J ,J vy;NyhUf;Fk; nghJthdJ vd;W mwpag;gl;L
,t;tNsh nghpa tpakh ,J vd;W nfhz;lhlg;gl;L gy;NtW
nkhopfspy; vLj;jhsg;gl;lJ. Nahf mwpNt ,y;yhj xU
jiyKiwapdUf;F ,e;jg; Gj;jfq;fs; kpfg; nghpa cjtpia
nra;jd. mk;khjphp ,d;iwa ,isQHfSf;F cjTk;
tz;zkhf jkJ gilg;ghd jpupfuz Mo;epiy jpahdj;ij
mbg;gilahf itj;J 'epk;kjp cd;ifapy;' vd;Dk; jiyg;gpy;
mw;Gjkhf gy;NtW tpaq;fs; 'Nahfp=[p'nrhy;ypapUf;fpwhH.
rhpahd nkhop eil> gbg;gbahf tpaq;fSf;F mioj;Jg;
NghFk; ghq;F> vt;tsT nrhy;y Ntz;LNkh mt;tsT
eWf;fhf nrhy;ypapUf;Fk; jpwik Nghd;wtw;why; ,e;jg;
Gj;jfk; gbg;gjw;F kpf vspjhf ,Uf;fpwJ.
gy jpahdk; vd;gJ clk;Gf;F mg;ghw;gl;ljy;y. mNj
Neuk; clk;G NgZtNj jpahdj;jpw;F mioj;Jg;NghfhJ.
,it ,uz;Lk; ifNfhHj;Jg; NghfNtz;Lk; vd;W kpf
#rfkhfr; nrhy;fpwhH.
kdk; gw;wp njhptjw;F clk;gpYs;s euk;Gfs; gw;wpAk;>
vYk;Gfs; gw;wpAk;> k[;i[fs; gw;wpAk; njhpe;J nfhs;s
Ntz;Lk; vd;W tw;GWj;jp tpsf;FfpwhH.
G+kpiag; gw;wp nrhy;tjw;F #hpa FLk;gj;ijg; gw;wp
tpthpf;fpwhH. rf;fuikaq;fSk;> Rug;gpfSk; vd;W
xd;Wf;nfhd;W njhlHghf ,Ug;gij tpthpj;J rf;fu
ikaq;fshf Mo;epiy jpahdk; nrhy;ypapUg;gij tpthpj;J
Mo;epiy jpahdk; vd;gJ ntWk; fl;Lf;fij my;y> mJ xU
eilKiw tpQ;Qhdk;> kUj;Jt cyfk; Vw;Wf;nfhs;s
Ntz;ba mtrpaj;jpy; ,Uf;fpd;w tpak; vd;W njspthff;
Fwpg;gpLfpwhH.
,d;iwa ,isQHfSf;F tpQ;Qhd hPjpahfj;jhNd
nrhy;y Ntz;Lk; vd;W Nahrpj;J ntWk; fw;gidf; fijahfg;
NgrhJ clk;igg; Ghpe;J nfhs; vd;W tw;GWj;JfpwhH.
gpuhzd; vd;gJ vd;d? gpuhzhahkk; vd;gJ vd;d
vd;W tpthpf;fpwhH. Gjpjhfg; gbf;fpwtHfs; jpifj;Jg;
NghthHfs;. ,d;Dk; njhpe;J nfhs;s Mirg;gLthHfs;.
mDgt mwpit ehb mk;khjphp nrhy;gtHfisj; Njb Xb
tUthHfs;.
8 9

tptuq;fisr; nrhy;yp jpahdk; gw;wp Neubahfj;
njhpe;J nfhs;s Ntz;Lk; vd;W tpsf;fp> mijj; jhd;
nrhy;ypj; juTk; jahuhf ,Ug;gijf; Fwpg;gpLfpwhh;. Gj;jfk;
gbj;J Mo;epiy jpahdk; njhpe;J nfhs;s KbahJ> gpuhzg;
gapw;rpiag; Ghpe;Jnfhs;s KbahJ> ehbRj;jpia mwpe;J
nfhs;s ,ayhJ vd;gijj; njspTgLj;jp mjw;F
Cf;fg;gLj;Jk; tz;zkhf mij Nehf;fp efUk; tz;zkhf
kpf vspikahd> ,dpikahd jkpopy; MrphpaH NgRfpwhH.
,e;jg;Gj;jfk; xU ey;y topfhl;b. ifgpbj;J ,sk;
ghyfidg; gs;spf;F mioj;Jr; nry;tijg; Nghy thrfH
vj;jid tajhdtuhf ,Ue;jhYk; mtiu kpfg; ghpTld;
jpahdKiw Nehf;fp mioj;J tUfpwJ. ,J jpahdj;ij
ed;F mDgtpj;J tho;gtUf;Nf Vw;gLk; ,ay;G. jhd; ngw;w
,d;gk; ngWf ,t;itafk; vd;w mikjpAk; md;Gk;
jpahdj;jpy; ntw;wp fz;ltUf;Nf tUk;. ,e;j E}ypd; MrphpaH
=[pf;F me;j ntw;wp fpilj;jpUf;fpwJ. mjdhNyNa ,e;jg;
Gj;jfk; gOj;j gokha; tpsq;FfpwJ. ,ij cz;L [Puzk;
nra;J ,J vd;d vd;W Ghpe;J nfhs;s =[piaj; Njb epr;rak;
,ijg; gbj;jtHfs; tUthHfs;.
xU ey;y Kaw;rp> njspthd vOj;J> fdpthd Ngr;R>
cz;ikahd thHj;ijfs; vd;gjhy; ,e;jg; Gj;jfk; Rlnuhsp
tPrp kpspHfpwJ. ,e;j Rfj;ijj; Njb tUNthUf;F if
tpsf;fha; mikfpwJ. kf;fspd; kPJ ek;gpf;if itj;J>
kf;fSf;fhf cioj;J> kf;fSf;fhf tho;gtHfis kfhd;fs;
vd;W nrhy;tJ tof;fk;. =[pia kfhd; vd;W epr;rak;
nrhy;yyhk;.
nrd;id – 4 - ghyFkhud;
01.11.2009
10 11
NÇa FL«g«
(Sun Family)

13
2/
gpug";rj;jpy; Nhpaf; FLk;gk;
mfz;l ,g;gpugQ;rj;jpy; gy;NtW #hpaf; FLk;gq;fs;
,Ue;jhYk;> ehk; tho;fpd;w ,e;j G+kpia XH mq;fkhff;
nfhz;Ls;s ,r;#hpaf; FLk;gj;jpy;> #hpaid ikakhf
itj;J G+kp> nrt;tha;> Gjd;> FU(tpahod;)> nts;sp> rdp
Mfpa Nfhs;fs; #hpaid tyk; tUfpd;wd. ,itad;wpAk;
A+NudR> neg;bA+d;> GSl;Nlh kw;Wk; vf;];dh Mfpa
fpufq;fSk; #hpaid tyk; tUfpd;wd> Mdhy;> ek;Kila
N[hjplf; fzf;fpw;Fr; #hpad;> re;jpud;> nrt;tha;> Gjd;>
tpahod;> nts;sp> rdp Mfpa VO Nfhs;fs; kl;Lk; vLj;Jf;
nfhs;sg;gLfpd;wd. ,j;Jld; epoy; fpu`q;fshd uhFTk;>
NfJTk; Nfhs;fshff; fUjg;gl;L N[hjplf; fzf;fpy; ,lk;
ngWfpd;wd.
12
Surya Namaskara
NÇa ekµfhu« ( 3 Kiwf´ )

,j;jifa #hpaf; FLk;gj;jpd; jiytdhfpa #hpad;
G+kpapypUe;J 14>95>97>000 fp.kP njhiytpy; mike;Js;sJ.
,jd; Rw;wsT 43>72>909 fp.kP. ,jd; vil ,f;FLk;gj;jpd;
midj;J fpu`q;fspd; nkhj;j vilapy; 99.99 rjtpfpjk;
vd;W fzf;fplg;gl;Ls;sJ. ,J kl;Lkh? xU #hpaf;
FLk;gj;jpd; vy;iyfNs ,t;tsT gue;J tphpe;J cs;sJ
vd;why; nkhj;jg; gpugQ;rj;jpd; vy;iyia epidj;jhNy jiy
Rw;WfpwJ my;yth? mijg; gw;wpa rpe;jidia cq;fs;
fw;gidf;Nf tpl;L tpLfpNwd;.
15
,g;nghOJ ehk; thOk; ,r;#hpaf; FLk;gj;jpy;
,aq;fp tUk; Nfhs;fisg;gw;wp xU rpy thpfs; :
14
t.v
z;
Nfhs;fs; mjd; vil
(Njhuhakhf)
#hpadpypUe;J mjd;
J}uk; (Njhuhakhf)
1. G+kp 59>72>000 Nfhb
ld; Rw;wsT
40>077 fp.kP>;
14>95>97>000 fp.kP
2. re;jpud; 73>500 Nfhb ld;
Rw;wsT10>919fp.kP
(G+kpapypUe;J)
4>07>000 fp.kP
#hpadpypUe;J
14>91>90>000 fp.kP
3. nrt;tha; 6>42>000 Nfhb
ld;Rw;wsT :
21>344 fp.kP
22>79>40>000 fp.kP
4. Gjd; 3>30>000 Nfhb
ld;Rw;wsT :
15>331 fp.kP
5>79>10>000 fp.kP
5. tpahod;
(FU)
189>99>00>000
Nfhb ld;
Rw;wsT :
4>49>198 fp.kP
77>84>00>000 fp.kP
6. nts;sp 48>70>000 Nfhb
ld;Rw;wsT :
38>023 fp.kP
10>82>00>000 fp.kP
7. rdp 56>85>00>000 Nfhb
ld;Rw;wsT :
3>78>675 fp.kP
142>67>00>000 fp.kP
8. A+NudR 8>69>00>000 Nfhb
ld;Rw;wsT :
1>60>592 fp.kP
287>10>00>000 fp.kP
9. neg;ba+d; 10>25>00>000 Nfhb
ld;Rw;wsT :
1>55>578 fp.kP
449>83>00>000 fp.kP
10. GSl;Nlh 13>000 Nfhb ld;
Rw;wsT : 7>509
fp.kP
591>35>00>000 fp.kP
11. vf;];dh GSl;Nlhit tpl
nghpaJ.
2005y; ,f;fpu`k;
tpQ;Qhdpfshy;
(EARTH)
(MOON)
(MARS)
(MERCURY)
(JUPITER)
(VENUS)
(SATURN)
(URANUS)
(NEPTUNE)
(PLUTO)
(XENA)
2005 É¨"hÅfsh±
m¿a¥g£lJ
±

3/
kdpj thH;tpd; cz;ik epiy
,t;tsT gpukpf;fj;jf;f #hpaf; FLk;gj;jpy; cs;s
,g;G+kpapy; ehKk; tho;e;J nfhz;L ,Uf;fpNwhk; vd;gNj
ngUikf;Fhpa tpak;jhNd! mt;thW fpilg;gjw;fwpa
tho;ifia ehk; tho;tjw;Fk;> mjd; gadhf gy caHe;j
mDgtq;fisg; ngw;W epj;jpa [PtNdhL guk;nghUisg;
gw;wpf; nfhs;tjw;Fkhd xU gapw;rpf; $lNk ,e;j cyfk;.
,jid kwe;J ehk; ,t;TyifNa ekJ KjYk; KbTkhff;
nfhz;L thoj;jiyg;gl;L tpLfpNwhk;. MfNt cz;ikaw;w
,e;j epiyapypUe;J cz;ik epiyf;F ahtiuAk;
mioj;Jr; nry;y “cgepj;jpy;” ,Ue;J ekJ gazj;ijj;
njhlUNthk;.
1716
Padmasana
g¤khrd« ( 1 Kj± 3 ÃÄl« )

4/
Mjpapy; ,aw;ifia tz';Fjy;
vy;yh epiyfspYk; kdpj tho;it tsg;gLj;Jfpd;w
Mw;wy;kpf;fJ vd;gJ ek; kdj;ij xU epiyg;gL;j;jp
guk;nghUisj; jpahdpg;gNj MFk;. me;jg; guk;nghUs;
gw;wp> ekJ ,e;jpa Ntjq;fspy; Kjd;ikahfg; Nghw;wg;
gLfpd;w ehd;F Ntjq;fspy; xd;whd “hpf; Ntjk;”
3:62:10 - y;:
“ Xk; G+HGt];]Pt :
jj; ]tpJHtNuz;ak;
gHNfh Njt];a jPk`p !
jpNah Nah e : g;uNrhjahj; !! ’’
vd;W $wg;gl;Ls;sJ.
1918
“cgepjq;fs; - 108”
mjpy; xd;whd gpU`jhud;afj;jpy; (1:3:28y;) ,Ue;J:
“Xk; m]Njhkh ]j;fka
jkN]h kh [;NahjpH fka
k;Uj; NahH kh k;Ujk; fkNajp”
vd;W ciuf;fg;gl;Ls;sJ>
mjhtJ>
cz;ikaw;w epiyapypUe;J vd;id cz;ik
epiyf;F mioj;Jr; nry;thahf ! mwpahik ,UspypUe;J
vd;id mwpTg; Ngnuhspf;F mioj;Jr; nry;thahf !
kuzj;jpypUe;J vd;id kuzkpy;yhg; ngU epiyf;F
mioj;Jr; nry;thahf ! vdf; $WfpwJ.

mjhtJ>
ve;j rtpjh – Njtd; - vq;fSila nray;fis>
G j ; j p f i s > m w p T f i s g ; g p N u h p f ; f p w h N d h >
Cf;fg;gLj;JfpwhNdh>my;yJ vOg;GfpwhNdh - me;jj;
Njtdhd rtpjhtpDila - #hpadhd rHNtrDila –
midtuhYk; Nghw;wj;jFe;j guQ;N[hjpia ehq;fs; jpahdQ;
nra;fpNwhk; vd;W #hpaidg; ghHj;J ek];fhpg;gjhf
mike;Js;sJ. vdNt kdpjd; Mjpapy; ,aw;ifahfpa
#hpaid tzq;fpdhd; vd;gJ njhpa tUfpwJ. ,JNt
,d;iwa “fhaj;hp ke;jpuk;” MFk;. xU Fwpg;gpl;l
nja;tj;jplk; vd;wpy;yhky; xspiaj; jUk; #hpaid
flTshfg; ghtpj;J jpahdpg;gjhf mike;Js;sjhy; ,ij
,dk;> nkhop> [hjp> kjNgjkpd;wp ,iwtid ,aw;if vd;W
Vw;Wf; nfhs;gtH cl;gl midtUk; jpahdpf;fyhk;. ,J
cyfg; nghJ ke;jpukhFk;. ,jd; rpwg;G vd;dntd;why; -
mwpTj; njspitg; gpuhHj;jpf;fpwJ – vy;yh Jd;gq;fSf;Fk;
fhuzk; mwpahikNa vd;Wk; tpsq;f itf;fpwJ. rKjhak;
Mfl;Lk;> Md;kpfk; Mfl;Lk; my;yJ kw;w ve;jj;
Jiwahfl;Lk; ,Jjhd; cz;ik vd;fpwhH “Rthkp
tpNtfhde;jH”.
2120
5/
kdpj cs;Szh]tpd; btspg;ghL
mwpTj; njspT vd;gJ Gwrhjdq;fs; vjd;
J}z;LjYk; ,d;wp czHtpd; Moq;fspypUe;J vOtjhFk;.
,Jjhd; cs;SzHT (Intuition) vdg;gLfpwJ. ,J
xUNghJk; ngha;g;gjpy;iy. ve;jj;Jiwia vLj;jhYk;
kdpjdpd; fz;Lgpbg;Gfs; midj;Jk; ,e;j
cs;SzHtpypUe;J vOe;jitNa. ,J tpQ;Qhdk;>
kUj;Jtk;> fiy>Md;kpfk; vd;W vjid vLj;Jf;
nfhz;lhYk; mtw;wpd; cd;dj rpfuq;fSf;fhd thryhfNt
jpfo;fpwJ. ,e;j cs;SzHitNa ehk; Gj;jp> mwpT>
jpwik vd;nwy;yhk; $Wfpd;Nwhk;. ,jd; mbg;gilapy; jhd;
vy;yh [PtuhrpfisAk; Nghy MjpapNy eph;thzpahfj;
jphpe;j kdpjd; jdJ cs;Szh;tpd; J}z;Ljyhy;

Vw;gl;l ghpzhk tsh;r;rpapd; fhuzkhf ,d;W tpQ;Qhdk;>
kUj;Jtk;> fiy> Md;kPfk; vd midj;jpYk; nghpJk; tsHe;J
,iwtDf;F epfuhf gilj;jy;> fhj;jy;> mopj;jy; vd;W
Kg;ghpkhdq;fspYk; kdpjd; ,aw;iff;F xU rthyhfNt
jpfo;fpd;whd; vd;why; mJ kpifahfhJ. ,e;jg; ghpzhk
tsHr;rp gpw caphpdq;fSf;F ,y;yhj> mNj rkak; kdpj
,dj;jpw;F kl;LNk fpilj;j xU tug;gpurhjk; MFk;. kdpjd;
gukDf;F epfuhdtd; vd;gjhf kdpjid cUthf;fpa
,iwtd; “,Njh> kDd; ed;ik jPik mwpaj;jf;ftdha;
ek;kpy; xUtiug; Nghy; Mdhd;” vd;W $wpajhf fpwp];Jt
Ntjhfkkhd “iggps;”; $WfpwJ. (Mjhuk;.Mjp – 3:22)
,t;tsT rf;jptha;e;j ,e;j cs;SzHT ek;
vy;NyhhpYk; ntspg;gl;Ls;sjh vd;why; ,y;iy vd;gJjhd;
gjpyhf ,Uf;Fk;. fhuzk; ,e;j cs;SzHT ahiuahtJ>
vijahtJ rhHe;jpUg;gjpy;iy> ntspapypUe;J
ngwg;gLtJkpy;iy. G+kpapd; mbg;gug;gpy; vt;thW ePH Cw;W
vg;NghJk; epuk;gpapUf;fpNwNjh mNj Nghy; ,e;j cs;SzHT
kdpjHfshfpa ekJ Mo;kdjpy; [Pt Cw;whf ve;NeuKk;
Gije;J fplf;fpwJ. me;j [Pt Cw;iw ek;kpy; fz;L
nfhs;Sk; mw;Gjf;fiyNa “Mo;epiy jpahdk;” MFk;!
,e;j Mo;epiy jpahd Kiw fp.K 5000
Mz;LfSf;Fk; Kd; ekJ Njrj;jpy; tho;e;j hppfshYk;>
rhJf;fshYk;> FyFUf;fshYk;> Mr;rhhpaHfshYk; mur
FLk;gj;jpw;Fk; jd; Mj;khHj;j rPlHfSf;Fk; kl;LNk
22 23
tha;nkhop ke;jpukhfg; gapw;Wtpf;fg;gl;L te;Js;sJ. fhy
khw;wj;jpd; fhuzkhf jw;NghJ ,j; jpahd Kiw
gy &gq;fspy; ghpkspj;jhYk; ,d;W mij tpQ;Qhd
hPjpahf cyf kf;fs; midtUf;Fk; mtHfspd; eyd; fUjp
Nahfp=[p-apd;; “epk;kjp cd; ifapy;” vd;Dk; “jpupfuz
Mo;epiy jpahdkhf” vkJ “jphpfuz Nahf
mwf;fl;lisapd;” %yk; fw;Wj; jug;gl;L tUfpd;wJ. me;j
Mo;epiy jpahd mw;Gjf;fiyiag; gw;wp ahk; cq;fs;
midtUf;Fk; tpsf;fkhff; $Wtjw;F Kd;................rpy:

24
6/
cyfj;njhw;wKk; kdpj tsh]r;rpa[k;
MjpapNy ,g;gpugQ;rk; vt;thW Njhd;wpaJ vd;w
cz;ik ,Jtiu ahuhYk; rhpahff; fzpf;f Kbatpy;iy.
vd;whYk; ,g;gpugQ;rj;jpd; xU mq;fkhfj; jpfOk; Vw;fdNt
ahk; Fwpg;gpl;l ,e;j #hpaf; FLk;gk; vt;thW Njhd;wpaJ
vd;gjw;fhd tpsf;fk; RkhH fp.K.5500 Mz;LfSf;Fk; Kd;
vOjg;gl;l fpwp];Jt jpUkiwahfpa “iggps;;” vd;Dk; Ntj
E}ypy; nfhLf;fg;gl;Ls;sJ.
mjhtJ:-
1) MjpapNy Njtd; thdj;ijAk; G+kpiaAk;
rpU;bj;jhH. (Mjhuk;> Mjpahfkk; - 1:1)
25
Ardhakaticakrasana
m®¤jf½ r¡fuhrd« ( 4 Kiwf´ )

2) ,e;j G+kpapy; midj;J capHfisAk; [PtuhrpfisAk;
cz;lhf;fpa Njtd; kDidg; G+kpapd; kz;zpdhNy
cUthf;fp> jd; [Pt Rthrj;ij mtd; ehrpapNy
CjpdhH> kDd; md;W Kjy; [Pthj;Jkhthdhd;.
(Mjhuk;. Mjp-2:7) mtd; ngaH Mjhk;.
3) midj;J [PtuhrpfSf;Fk; Kjd; Kjypy; ngaH
itj;jtd; Mjpkdpjd; Mjhk; MFk;. (Mjhuk;.
Mjp-2:20) ,e;j cyfpy; thOk; [Pt uhrpfs; RkhH
90Mapuk; tiffSf;Fk; Nky; vd fzf;fpl;L
cs;sjhf $wg;gLfpd;wJ.
4) Njtd; MjhKf;F maHe;j epj;jpiuia cz;lhf;fp
mtd; tpyhvYk;Gfspy; xd;iw vLj;J me;j ,lj;ijr;
rijapdhy; milj;jhH. kdpjd; jdpj;jpUg;gJ
ey;yjy;y vd;W fz;L jhk; kDdpy; vLj;j tpyh
vYk;ig kDpahf cUthf;fp> mtis kDdp;lj;
-jpy; NrHj;jhH. (Mjhuk;: Mjp-2:22) mts; ngaH Vths;.
5) MjhKk;> VthSk; epHthzpfshapUe;Jk; Mjpapy;
ntl;fg;glhjpUe;;jhHfs;. vdpDk; Njtdpd; fl;lisia
kPwpajhy; mtHfs; jhq;fs; epHthzpfs; vd;W
czHe;jdH. jhq;fs; epHthzpfs; vd;W mwpe;jNghJ
ntl;fg;gl;L Kjd;Kjypy; mj;jpapiyfisj; ijj;J
jq;fSf;F miuf;fr;irfis cz;Lgz;zp
cLj;jpdhHfs;. (Mjhuk;-Mjp-3:7)
26
Mf> kdpjidg; gilj;j Njtd; kDpia
gilg;gjw;fhf kdpjDf;F maHe;j epj;jpiuia cz;lhf;fp
mtd; tpyh vYk;Gfspy; xd;iw vLj;J mjpypUe;J kDpia
cUthf;fpdhH. md;W Kjy; kDDf;F kDp
fl;Lg;gl;lts; Mdhs;. ,jd; %yk; kDd; kDpia
Ml;nfhz;lhd; vd;gJ Gydhfpd;wJ. mJ kl;Lky;y
mg;nghOJ kDDf;F maHe;j epj;jpiuia cz;lhf;fpdhH
vd;Wk; ghHf;fpd;Nwhk;. Mf Kjd; Kjyhf ,e;j 'maHe;j
epj;jpiu' vd;w 'Mo;epiy jpahdk;' gukhj;khthy;
cz;lhf;fg;gl;lJ vd;why; mJ kpifahfhJ.
,t;thW gukhj;khthy; Njhw;Wtpf;fg;gl;l
[Pthj;khthfpa kdpjd; ehsiltpy; gukhj;khtpd;
fl;Lg;ghl;bypUe;J tpyfpj; jd;dpr;irahf nray;glj;
Jtq;fpdhd;.mg;nghOJ gQ;r G+jq;fshfpa epyk;> ePh;>
neUg;G> fhw;W> kw;Wk;Mfhak;Mfpa ,aw;ifapd;
khw;wq;fisAk;> rPw;wq;fisAk; fz;L mQ;rpdhd;. mJ
kl;Lky;yhky; nfhba tpyq;fpdq;fsplkpUe;Jk; NtW gy
Jd;gq;fspypUe;Jk; jd;idg; ghJfhj;Jf; nfhs;s tif
N j b d h d ; . M d h y ; m t D f ; F m i l f ; f y k ;
nfhLg;ghHahUkpy;iy vd;W fUjpdhd;. mjd; tpisthf
kdpjd; ,aw;ifia vjpHj;Jg; Nghuhl Kbahky; mjdplNk
jQ;rkile;jhd;. gpd;dH mt;tpaw;ifiaNa flTshf
jpahdpf;f Kw;gl;lhd;. mt;thW njhlHe;J jpahdpf;fpd;w
Ntiyapy; mtdJ kdk; xU epiyg;gl;lJ. MWjy;
27

28
7/
hpf; ntjk;
ePz;lfhyk; tiu Ntjq;fis tHz mbg;gilapy;
ciof;Fk; tHfj;jpdH gbf;ff; $lhjit vd;W tpjp
nra;ag;gl;L kiwf;fg;gl;L te;Js;sJ. ,e;epiyapy;> Nkiy
ehl;L mwpQHfNs Ntjq;fis rk];fpUjj;jpypUe;J nkhop
ngaHf;Fk; gzpapy; Kjypy; <Lgl;ldH. gpd;dHjhd; gpw
,e;jpa nkhopfspy;> Mq;fpyj;jpd; %yKk; rk];fpUjj;jpd;
%yKk; nkhop ngaHg;Gfs; ntsptuj; njhlq;fpd.
fp.gp.14 Mk; E}w;whz;by;> tp[aefu kd;dH `hp`ud;
vd;gthpd; gpujhd ke;jphpahf ,Ue;j rhazHjhd; Kjd;
Kjypy; tha;nkhop kugpy; ,Ue;j Ntjg; ghly;fisg;
29

gjpg;gpj;J ciu vOjpajhff; $wg;gLfpwJ. rhazH
fhyj;jpag; gjpT nra;ag;gl;l gpujpfNs gpd;dH 19-Mk;
E}w;whz;by; INuhg;gpaHfshy; gutyhf thrpf;fg;gl;L ntsp
cyfp;w;Ff; nfhz;Ltug;gl;ld. ,t;thW r%f tsHr;rpapy;
tha;nkhopg; ghly;fisj; njhFj;J toq;Fk; njhFg;G Kiw
gpd;dH cUthdJ. mt;thW ghly;fisj; njhFj;J toq;Fk;
NghJ> jkJ rkfhy epfo;TfisAk; ,izj;J
tpl;bUg;ghHfNsh vd IAu tha;g;Gfs; cs;sjhff;
fUjg;gLfpd;wJ.
Hpf; Ntjg; gpujpfSf;fhd thrpg;G ,Jtiu rkar;
rhHghfNt nghpJk; epfo;j;jg;gl;L ,Ug;gijf; fhz;fpNwhk;.
mjidr; rhHe;J 'GdpjkhfTk;' 'kiwnghUshfTk';
xU Fwpg;gpl;;l gphptpdH kl;Lk; XJk; ghly;fshfTk;
rpj;jphpf;fg;gl;Ls;sd. Mdhy; ,it ngUk;ghYk;
rlq;Ffisr; nra;Ak; NghJ XJk; jd;ikahfj;jhd;
mike;jpUf;fpd;wd. rlq;Ffs; vd;git ,aw;ifiag; Ghpe;J
nfhs;s ,ayhj kdpjdpd; gak; rhHe;j ntspg;ghLfs; vd;W
mg;nghOJ fUjg;gl;L te;jd. Mdhy; ,g;NghJ mJ ntWk;
rk;gpujhakhf khwptpl;lJ.
hpf; Ntjj;jpy; Ngrg;gLk; flTsHfs; gw;wpa
tUzidfs; vd;git Ik;G+jq;fs; vd;W $wg;gLfpd;w epyk;>
ePH> neUg;G>fhw;W kw;Wk; Mfhak; vd;fpd;w ,aw;ifapidg;
gw;wpa tUzidNa MFk;. mLj;J hpf; Ntjj;jpy; kpf
mjpfkhd ,lj;ijg; ngw;wpUf;Fk; flTs;fs; ,e;jpud;>
mf;fpdp. gpd;dh; Nrhkd; mjhtJ re;jpud;. Jd;gq;fis ePf;f
30
mRtpdpiaf; flTshfTk;> #hpaid xspf; flTshfTk; hpf;
Ntjk; $Wfpd;wJ.NkYk; kpff; Fiwthd ngz; nja;tq;fNs
(cjhuzk;) ,uT(uhj;jphp)> G+kp(gphpjptp)> vd mjpy; ,lk;
ngw;W cs;sd.mwpTf;flTshf rpj;jphpf;fg;gLfpd;w 'ru];tjp'
hpf; Ntjj;jpy; ejpahfg; ghlg;gl;Ls;sJ. Nrhkghdk; Fwpj;J
mjpfk; ghlg;gl;Ls;sJ. ,J midj;Jf; flTsHfl;Fk;
tpUg;gkhd xd;whFk;. Nts;tpfspy; mtrpak; ,lk; ngw;W
te;Js;sJ. ekJ njw;fj;jpa fpuhkq;fspy; flTis
tzq;Fk; NghJ ,d;wsTk; ,k;Kiw gpd;gw;wg;gl;L tUtJ
Fwpg;gplj;jf;fJ.
hpf; Ntjj;jpy; mike;Js;s ghly;fs; ahTk;
,aw;ifia kdpjd; Kjypy; topgl;lik@ mt;topghl;bw;nfd
cUthf;fpf; nfhz;l rlq;Ffs;@ mr;rlq;Ffspy; ghlg; ngw;w
ghly;fs; vd;gJ ehk; hpf; Ntjg; ghly;fis thrpf;Fk; NghJ
ed;F tpsq;Fk;. ,t;thW kdpjHfs; Nkw;nfhz;l ,aw;if
topghLfs; midj;Jk; gpd;dH kdpj tsikr; rlq;Ffshf
cWg;ngw;wd. kdpjHfspd; ey;tho;tpw;F cjt Ntz;Lk;
vd;W mt;tsikr; rlq;if flTsH Mfpa ,e;jpudplk;
Nfl;gjhfg; ngUk;ghYk; hpf;Ntjg; ghly;fs; mike;Js;sd.
mJ NghyNt fhy; eilfs; Fwpj;Jk; Fwpg;ghf ML khLfs;
Nka;j;J tsHj;jy;> gRf;fis Nts;tpapy; gilj;J
cz;Zjy;> mjpYk; fd;wpd; ,iwr;rpNa NjtHfSf;F
tpUg;gkhdJ vdTk; gy ghpkhzq;fspy; hpf;Ntjk;
$Wfpd;wJ. hpf;Ntjk; 10>522 ke;jpug; ghly;fisf;
nfhz;ljhFk;.
31

8/
a$%h] ntjk;
ehd;F Ntjq;fspy; hpf; Ntjj;jpw;F mLj;j gbahf
a[_h;Ntjk; itf;fg;gl;Ls;sJ. Mhpahpd; tUifiaAk;>
tho;ifiaAk; hpf;Ntjk; $WtJ Nghy mtHfspd; gpwg;G
Kjy; ,wg;G tiuapyhd rlq;F Kiwfs; gw;wp a[_h; Ntjk;
$Wfpd;wJ. rlq;Ffs; epfo;j;Jk; #oy;> epfo;j;jg;gLk; Kiw>
Njitahd nghUl;fs;> rlq;F nra;Ak; NghJ fil gpbf;f
Ntz;ba newpKiwfs;> rlq;F nra;Ak; Neuk;> fhyk; Nghd;w
Fwpg;Gfs; a[_H Ntjj;jpy; tphpthf cs;sd. a[_H Ntjk;
Rf;y kw;Wk; fpU;z vd ,U gphpTfshf
njhFf;fg;gl;Ls;sJ. gy Nts;tpfisr; nra;tjw;F hpf; Ntj
Kiwfs; Nghjhjjhy;> ,t; Ntjj;jpd; Njit czug;gl;ljhf
,Uf;fyhk;. ,it ngUk;ghYk; ghly; tbtpNyNa cs;sd.
a[_H Ntjk; 1984 ke;jpug; ghly;fisf; nfhz;ljhFk;.
32 33
Parsvakonasana
guµthnfhzhrd« ( 4 Kiwf´ )

9/
rhk ntjk;
,e;J kjj;jpy; Gdpjkhff; fUjg;gLk; ,t;Ntjq;fspy;
rhk Ntjk; %d;whtJ ,lj;jpy; cs;sJ. ,it ,irNahL
ghLk; Jjpg; ghly; tbtpy; mike;Js;sd. ,t;Ntjj;jpy;
ngUk;ghd;ikahd ghly;fs; hpf; Ntjj;jpy; ,Ue;Jk;
a[_H Ntjj;jpy; ,Ue;Jk;> vLf;fg;gl;Ls;sd. ,e;jpa
nkhopfspy; ,ir E}y; thpirapy; Kjd;ikahff;
Fwpg;gplg;gLk; ,e;E}y; “rhkfhdk;” vd;Wk;
miof;fg;gLfpd;wJ. nea; ghYld; fye;J NjtijfSf;F
mtpahf toq;fg;gLk; rlq;fpd; NghJk;> Nrhkurk; gpopag;gLk;
NtisfspYk; cj;fhj GNuhfpjHfshy; ghlg;gLtjhff;
$wg;gLfpd;wJ. ,g;ghly;fspy; fpuhk Nja fhdk; (mjhtJ
34 35
Ardhacakarasana
m®¤j r¡fuhrd« ( 4 Kiwf´ )

10/
mjh]t ntjk;
Nkw;Fwpg;gpl;l ehd;F Ntjq;fspy; filrpahf itj;Jg;
Ngrg;gLtJ mjHtNtjk;. ,jpy; kw;w Ntjq;fisg; Nghy;
my;yhky; gbg;gjw;F MHtj;ijf; J}z;lf;$ba nra;jpfshd
khak;> ke;jpuk;> gif> mopj;jy; Nghd;wit kl;Lky;yhky;
Neha;fSk; mjd; jd;ikfSk;> Neha;f;F Vw;w kUe;Jfs;>
%ypiffs; Kjyhdtw;iwAk; ,e;E}y; $Wfpd;wJ.
mjHtd;> Kjd; Kjyhf muzpf;fl;ilfis file;J
mf;fpdpia G+kpf;F nfhz;L te;jtd;. Njtijfs;-
kdpjHfspilNa cwTfis Vw;gLj;jpatd;> jdJ nja;tPf
gyj;jhy;> mRuHfis mopj;jtd; vdTk; ,t;Ntjk; $WfpwJ.
mjHtj;jpw;F gpuk;k Ntjk; vd;w kw;nwhU ngaUk; cz;L.
mjHt Ntjk; 5848 ke;jpug; ghly;fisf; nfhz;ljhFk;.
36 37
NrHe;J ghLjy;)> Muz;a fhdk; (fhLfspy; trpf;Fk; NghJ
ghLjy;) Mfpa ,it ,uz;Lk; Kjy; ghfkhfTk;>
C`fhdk;> c;afhdk; Mfpait ,uz;lhtJ ghfkhfTk;
rhk Ntj rk;`pijapy; ,lk; ngw;Ws;sd. rhk Ntjk; 1875
ke;jpug; ghly;fisf; nfhz;ljhFk;.

11/
,e;jpahtpy; gpw kj';fs;
gpw kjq;fshd ,];yhkpaKk;> fpwp];jtKk;
,e;jpahtpy; jiof;f kpfTk; Kf;fpakhd fhuzq;fs;>
,];;yhkpaHfs; ,e;jpahit 300 Mz;LfSk; Mq;fpNyaHfs;
200 Mz;LfSk; MSik nra;jJk;> mJ rkak; mtHfspd;
fyhr;rhuk; ,e;jpa kf;fspilNa nghpJk; <Hf;fg;gl;lJk;>
,e;jpaHfspilNa tHz mbg;gilapy; gpsT Vw;gl;L
mjpf mstpy; ghjpg;Gf;F cs;shdjhYk;> eypTw;w
gphptpdH mtHfisj; jQ;rk; mile;jjhYk;> nghpJk;
kjkhw;wq;fs; epfo;e;jpUf;f tha;g;Gfs; cs;sjhf
fUjg;gLfpwJ. kl;Lky;yhky; mk;kjj; jiytHfs;>
jk; flTisg; gw;wpa ek;gpf;ifia mk;kf;fSf;F
vLj;jpak;gpa tpjk; mtHfis <Hj;jpUf;ff; $Lk;. vJ
3938
,t;tsT njhd;ik tha;e;j ,e;j ehd;F Ntjq;fspYk;
tpNrkhf kf;fs; ,g;nghOJ topgl;Lf; nfhz;bUf;Fk;
gpuk;kh> tp;Z> rptd; Nghd;w gpugykhd flTs;fs; vtUk;
,lk; ngwtpy;iy vd;gJ Mr;rhpakhf kl;Lk; my;y
mjpHr;rpahfTk; cs;sJ. xU Ntis ghpzhk
tsHr;rpapdhYk;> fhy khw;wj;jpdhYk; ,j;nja;tq;fs;
gpw;fhyj;jpy; ekJ %jhijaHfshy; fz;lwpag; gl;ltHfshf
,Uf;FNkh? fhuzk; tpsq;ftpy;iy.

12/
,!;yhkpak;
,];yhkpa Ntj E}y; FHMd;. ,];yhk; vd;Dk; mugpr;
nrhy;Yf;F fPo;g;gbjy;>fl;lisfis epiwNtw;Wjy; vd;W
nghUs; nfhs;sg;gLfpwJ. ,];yhkpaHfshy; ,iwtdhf
Nghw;wg;gLfpd;w my;yh`;Tf;F Kw;wpYk; fPo;g;gbe;J
mth;jk; Vty;fis epiwNtw;w Ntz;ba flikfs;
epuk;gpapUg;gjhy; ,jw;F ,];yhk; vd;Wk; $wg;gLfpd;wJ.
,];yhkpw;F “rhe;jp miljy;” vd;w kw;nwhU nghUSk;
cz;L. ,iwtDf;F jd;id mHg;gzpj;Jf; nfhs;tjd;
%yk; kl;Lky;yhky; ,iwaUSf;F Kw;wpYk; fPo;g;gbe;J
elg;gjhYk; khj;jpuNk cz;ikahd rhe;jpiag; ngw KbAk;
vd;gij ,J Rl;bf; fhl;Lfpd;wJ. ,j;jifa fPo;g;gbjy;jhd;
cs;sj;jpw;F rhe;jpaspj;J> rKjhaj;jpYk; mikjpia epiy
epWj;JfpwJ vd;Wk; Fwpg;gplg;gl;Ls;sJ.
40 41
vg;gb ,Ug;gpDk; ,d;W ,e;jpah xU [dehaf ehL>
kjrhHgw;;w ehL vd;gjhy; mjd; Muha;r;rpia tpLj;J
mk;kjq;fSk;> ,e;jpahtpy; Njhw;Wtpf;fg;gl;l ngsj;jkjKk;
vd;d nrhy;fpd;wd vd;gJ gw;wp xU rpy…..

13/
fpwp!];Jtk;
fpwp];Jt Ntj E}y; “iggps;;”. ,J gioa
Vw;ghL>Gjpa Vw;ghL vd KiwNa ,NaR fpwp];J gpwg;gjw;Fk;
Kd; gpwe;jjw;Fg; gpd; vd ,U gphpTfshfj;
njhFf;fg;gl;Ls;sJ. gioa Vw;ghL vd;Dk; E}ypy; cyf
Muk;gk;> ,aw;if Njhw;Wtpf;fg;gl;l tpjk;>kdpjd; cUthd
tpjk; kw;Wk; ,aw;ifapd; khw;wq;fSk;> rPw;wq;fSk; mjw;fhd
cghaq;fSk; vd gy tpaq;fs; gbg;gjw;F tpWtpWg;ghf
,Ue;jhYk; xU Fwpg;gpl;l vy;iyia tFj;Jf; nfhz;L mjpy;
thOk; kf;fSf;fhfNt flTs; gpuahrg;gl;ljhfTk; me;j
vy;iyapy; tho;e;j gz;ilf; fhyj;J kd;dHfs; Ml;rp
KiwfSk;> topghl;L KiwfSk; nghpJk; mjpy; ,lk;
ngw;Ws;sd. gy jPHf;f jhprpfs; Njhd;wp ,iwg; gzpia
kf;fSf;Fg; Nghjpj;jjhf mike;Js;sJ.
42 43
Padahastasana
ghj|µjhrd« ( 4 Kiwf´ )

tpNrkhf mjpy; $wg;gl;bUg;gJ vd;dntd;why;
“,Njh> kDd; ed;ik jPik mwpaj;jf;ftdha; ek;kpy;
xUtiug; Nghy; Mdhd;” vd;gJjhd;. ,d;iwa kdpj
tsHr;rpf;Fk; ,jw;Fk; VNjh xU njhlHG ,Ug;gjhf
cs;SzHT $Wfpd;wJ.Gjpa Vw;ghl;ilg; nghWj;jkl;by
Njtf;Fkhud; vd;W $wg;gLk; ,NaRf; fpwp];J gpwg;gpy;
,Ue;J ,wg;Gtiuapy;> kf;fSf;F mtH nra;j gpurq;fq;fs;>
kf;fspilNa mtH nra;j mjpraq;fs;> mw;Gjq;fs;> mtH
rpYitapy; miwag;gl;L nfhiy nra;ag;gl;l tpjk;> kPz;Lk;
capHj;njOe;j tpjk; Nghd;wit Fwpg;gplj;jf;fJ. Fwpg;ghf
mtH nra;j kiyg; gpurq;fk; midj;J kf;fisAk; <Hf;Fk;
gbahf mike;Js;sJ vd;whYk; ,iwtopghl;L Kiw gioa
Vw;ghl;bypUe;J Kw;wpYkhf khWgl;ljw;fhd nghUs;
tpsq;ftpy;iy.
,Ue;jhYk; ,NaRf; fpwp];Jtpd; gpwg;G
Mq;fpNyaHfshy; cyf mq;fPfhuj;ijg; ngw;W jur;
nra;jpUf;fpwJ vd;why; mJ kpifahfhJ. fhuzk; mij
epidT $Wk; tifapy;jhd; cyf rhpj;jpuk;
gphpf;fg;gl;Ls;sJ.
14/
bgsj;jkjk;
,NaR fpwp];Jtpw;F Kd; ,e;jpahtpy; gpwe;j nfsjk
Gj;juhy; ngsj;j kjk; Njhw;Wtpf;fg;gl;lJ. mk;kjf;
Nfhl;ghLfspd; gb Gj;j gfthdpd; jhuf ke;jpuk; MirNa
Jd;gj;jpw;F fhuzk; vd;gJjhd;.
mtH capH tho;e;jpUe;j fhyj;jpy; mt;tg;NghJ
mtuhy; Nghjpf;fg;gl;l tpa Qhdq;fisnay;yhk; xd;W
jpul;b> mtH epHthz Nkhk; mile;j gpwF mtUila
rPlHfshd 500 mu`e;j gpf;Ffs; xd;W $ba Kjy; rq;fj;jpy;
njhFf;fg;gl;l E}y; “jk;kgjk; vd;gjhFk;. ,e;E}y;
ngsj;jHfshy; nghpJk; Nghw;wg;gl;L tUfpd;wJ.
,e;Jf;fSf;Fg; gftj;fPij vt;thW caHe;j E}yhf
”
44 45

,Uf;fpwNjh mJ Nghd;W ngsj;jHfSf;Fj; “jk;kgjk;”
vd;Dk; ,e;E}y; caHe;j E}yhFk;. Kjypy; ,e;E}y;
ghyp nkhopapy; vOjg;gl;lJ. gpd;G gpw nkhopfSf;F mLj;J
jkpopYk; nkhop ngaHf;fg;gl;Ls;sJ.
jk;kgjj;jpy; 'akftHf;fk;' vd;Dk; jdJ Kjy;
mj;jpahj;jpNyNa vz;zq;fSf;F Kf;fpaj;Jtk;
nfhLf;fg;gl;Ls;sJ. mjhtJ vz;zq;fs; kdjpypUe;Nj
Njhd;Wfpd;wd> xUtd; J}a vz;zq;fNshL NgrpdhYk; rhp>
nra;jhYk; rhp mtw;wpdhy; cz;lhFk; ed;ikfs; vg;NghJk;
ePq;fhj epoy; Nghd;W mtidg; gpd; njhlHfpd;wd vd
$wg;gl;Ls;sJ.
kdpjd; cyf ge;jq;fspypUe;J tpLgl;L gw;ww;w
epiyia Nkw;nfhs;Sk; NghJ Miria Jwf;fpwhd;.
midj;J Jd;gq;fSf;Fk; fhuzkhf tpsq;Fk; Miria
vtd; xUtd; fl;Lg;gLj;Jfpd;whNdh mtNd gukhj;khit
milaKbAk; vd;w caHe;j Nfhl;ghl;il ,k;kjk;
tpsf;Ffpd;wJ.
Gj;j gfthd; ,e;jpahtpy; mtjhpj;jpUe;jhYk; mtuJ
Gfo;> kjf;nfhs;iffs; ,e;jpa kf;fshy; nghpJk;
<Hf;fg;gltpy;iy vd;gJ Fwpg;gplj;jf;fJ.
15/
guk;bghUs; ahh]>
guk;nghUs; vd;gJ ,aw;iff;Fk; mjd;
[PtuhrpfSf;Fk; mg;ghw;gl;l xU mghpjkhd “rf;jpNa”
MFk;. mJ ek; fw;gidf;Fk; vl;lhj xd;W. me;j khngUk;
rf;jpia kdpj kdj;jpy; Njhd;Wk; fw;gid vd;Dk; xU
FWfpa tl;lj;jpw;Fs; mlf;fp tpl KbahJ. cjhuzk;
nrhy;tnjd;why; - ek;kpy; xU kdpjidg; ghHf;Fk; NghJ
mtd; ngaH nrhy;yp miof;fpd;Nwhk;. Mdhy; mk;kdpjNd
jd; ngw;NwhUf;F kfdhfTk;> jd; jhj;jh ghl;bf;F
NgudhfTk;> kw;w cwTfSf;F khkdhfTk;>
khg;gps;isahfTk;> ikj;JduhfTk;> mz;zdhfTk;>
jk;gpahfTk;> ez;gdhfTk;> jd;kidtpf;F fztdhfTk;>
jd;Foe;ijfSf;F je;ijahfTk;> jd; Nguf;Foe;ijfSf;F
jhj;jhthfTk; XNu kdpjd; gy &gq;fspy; tpsq;Ffpd;whd;.
46 47

,ijNa ntt;NtW nkhopfspy; ntt;NtW tpjkhf
miof;fpd;Nwhk;. vd;whYk; ,itahTk; xUtiuNa
Fwpg;gpLfpwJ vd;gJ Kw;wpYk; cz;ik. ,ij ahuhYk;
kWf;f KbAkh? KbahJ my;yth ! mNj Nghy;>
guk;nghUSk; xd;Wjhd;>midj;Jk; mjDs; mlf;fk;>
vd;whYk; ghpzhk tsHr;rpapd; fhuzkhf md;W Kjy; ,d;W
tiu r%fj;jpd; ghHitapy;jhd; ,J gy;NtW &gq;fspy;
kdpj ,dj;jpd; fw;gidf;F Vw;g ghpkspf;fpd;wJ. kdpjDf;Nf
cz;lhd vz;zr; nrUf;fpd; (EGO) fhuzkhf mij Vw;f
mtd; kdk; xg;Gf;nfhs;tjpy;iy> khwhf jd;
nfhs;iffisAk;> Nfhl;ghLfisAk; gpwH kj;jpapy;
cz;ikahf;fj; Jbf;fpwhd;. tpisT xt;nthU fhyj;jpw;Fk;>
Njrj;jpw;Fk; Vw;g mt;tg;NghJ Njhd;wpa xt;nthU mtjhu
GUHfSk;> jPHf;fjhprpfSk;> Qhdthd;fSk; me;je;jf;
fhyj;Jf;F Vw;g> Njrkf;fSf;Nfw;g> ,iwtopghl;L
KiwiaAk;> rlq;F rk;gpujhaKiwfisAk; kdpjdpd;
cs;SzHT> Md;khrf;jp> mij mila jpahdpf;Fk; Kiw>
mjd; ed;ik jPikfisAk; mtutH Nfhl;ghLfspd;gb
vLj;Jiuj;Js;sdH> mit ,d;W gy ghpkhzq;fspy; Gj;JapH
ngw;W kjq;fs; vd;w ngahpYk;> Md;kPfk; vd;w ngahpYk;
,aw;if vd;w ngahpYk; kf;fspilNa ghpkspj;J tUfpd;wd.
MfNt guk;nghUs; xd;Nw vd;whYk;> kf;fSs;
gyjug;gl;;ltHfs; ,Ug;gjhYk;> xt;nthU epiyapy; gytpj
,ay;GfSld; ,Uf;Fk; mtHfspd; Kd;Ndw;wjpw;fhf
mj;Jid kjq;fSNk mtrpakhfpd;wd. vdNt ,e;j
cz;ikia czHe;J> ahUk; gpw kjj;jhiu Fiw $wNth>
tUj;jNth> Fog;gNth my;yJ ntWf;fNth nra;ahky; jk;jk;
kjf; Nfhl;ghLfspd; epiy ghLfspy; Ntz;Lkhdhy;
khwhky; epiyj;J rpjwpf; nfhz;bUf;Fk; rpj;jj;ij
xUepiyg;gLj;jp ,ay;G epiyf;Ff; nfhz;Lte;J cly;
hPjpahfTk;> kdhPjpahfTk;> Mj;kh hPjpahfTk; jd;id tsHj;J>
,e;j rKjhaj;ijAk; tsHj;J thof;fw;Wf; nfhs;tJld;>
tho;tpy; ntw;wpAk;> kdepk;kjpAk; ek;Kila kjf;
Nfhl;ghLfspy; ,y;iy> ek; kdj;jpy;jhd; ,Uf;fpwJ vd;gij
Kw;wpYk; czHe;J xt;nthUtUk; kdpjNeaj;ij tsHj;J
cyf rkhjhdj;jpw;Fk;> ek; vjpHfhy re;jjpapdUf;Fk; top
tFf;f Ntz;Lk; vd;gNj vkJ ,g;gzpapd; kfj;jhd
Nehf;fkhFk;.
MfNt> “epk;kjp cd;ifapy;” vd;Dk; vkJ
“jpupfuz Mo;epiy jpahdk;” ,dk;> nkhop> [hjp> kjk;
rhHe;jjy;y mit kdpjdpd; [Ptd;> kdk;> rhPuk; vd;w
jphpfuzq;fisAk; rhHe;jJ vd;gijAk;> ,J
[Pthj;khf;fshfpa cyf kf;fs; midtUf;Fk; nghJthdJ
vd;gijAk; kPz;Lk; kPz;Lk; njspTgLj;j tpUk;GfpNwd;.
48 49

16/
,aw;ifapd; ,ufrpak;
ehk; midtUk; ,aw;ifapd; gilg;igAk; mjd;
mw;Gjq;fisAk; vz;zpg;ghHf;f Ntz;Lk;. mjd;
kfj;Jtk;jhd; vj;jid cd;djkhdJ. fw;gidf;Fk; vl;lhj
gpugQ;rj; Njhw;wk;>fUj;Jf;Fg; Gyg;glhj gukz;lyk;>
tpz;kPd;fspd; Njhw;wk;> fhyk;>J}uk; mjd; ,af;f epiyfs;>
vy;iy ,y;yh Mfha tphpg;G xUGwk;.
fiuf;Ff; fl;Lg;gl;bUf;Fk; fly;> ntw;wplj;ij Xb
epug;Gk; fhw;W> caphpdq;fspd; cd;dj [Ptd;>
Mr;rhpaq;fisf; Ftpj;Jr; nry;Yk; #hpa xsp>tsq;fs;
epiwe;j kz;> ,d;Dk; vj;jid vj;jidNah> ,it kWGwk;>
50 51
Parivarthatrikanasana
gÇt®¤j ½Çnfhzhrd« ( 4 Kiwf´ )

17/
$[Pthj;Jkht[k; rhPuKk;
tpQ;Qhd hPjpahf Md;kh vd;why; - [Ptd;> [Ptd; -capH
%r;R> capH %r;R – Rthrk;> Rthrk; - gpuhzd;> gpuhzd; -
gpuhzthA my;yJ Mf;]p[d;. capH tho;tjw;F Mf;]p[d;
gpujhdkhf tpsq;Ffpd;wJ. ,e;j gpuhzid Kiwahfg;
gpuhzhahkk; (Rthrg; gapw;rp) nra;Ak; NghJ kdpj MAs;
tpUj;jpahtJ kl;Lky;y kdpj cs;SzHitAk; fpsHnjor;
nra;fpd;wJ. tpisT kdpj rf;jpapd; kfj;Jtk;> kdj; njspT>
kdepiwT>epk;kjp gpwf;fpd;wJ.Mf tpQ;Qhd mbg;gilapy;
kdpjd; MAs; tpUj;jp Mtjw;Fk;>cs;SzHT
tpopj;njOjw;Fk;> kdpjrf;jpapd; kfj;Jtj;ij mwptjw;Fk;>
kdj;njspT miltjw;Fk;>kdepiwT ngWtjw;Fk;>epk;kjp
vd;Dk; Nguhde;jj;ij vl;Ltjw;Fk;> kdpj rhPuk;> gpuhzd;>
52 53
,jpy;> gilg;gpd; ikf;Nuh mstpYk; xU Jspahd
kdpjid vLj;Jf; nfhs;Sq;fs; mjpf nrse;jhpaKs;stdhf
mtd; tbtikf;fg;gl;bUf;Fk; tpjk;> me;j khDl nghwpapaw;
fiy El;gj;ij ftdpj;Jg; ghHj;jhy; gpuk;kpg;ghf ,y;iy?!
Mk;> gpuk;kpg;Gjhd;! cyfj;jpy; ,Uf;Fk; vj;jidNah
mjpraq;fspy; ek;Kila clYk; xd;W. ek;Kila clypy;
,Uf;Fk; xt;nthU ghfKk; XH mjprae;jhd;. cly;
ghfq;fSk;> mit nray;gLk; tpjq;fSk; Mr;rhpaj;jpYk;
Mr;rhpaNk! ,ij ePq;fs; vg;NghjhtJ vz;zpg; ghHj;jJz;;lh?
Kd;dNk ehd; $wpaJ Nghy; Md;kPfk; vd;gJ kjk; kl;Lk;
rk;ge;jg;gl;;ljy;y mJ kdpjdpd; rhPuk;> [Ptd;> kdKk;
rk;ge;jg;gl;lJ vd;gjhy; tpQ;Qhd hPjpahf rpy tpsf;fq;fs;
mspf;f tpUk;GfpNwd;.

Cranium
Zygomatic bone
Clavicle
Coracoid
process
Humerus
Ribcage
Vertebral
column
Epicondyles
Ulna
Radius
Sacrum
Femur
Pubis
Ilium
Carpals
Maxilla
Mandible
Sternum
Metacarpals
Phalanges
Patella
Condyles
Tibia
Fibula
Talus
Cuneiform
bones
Phalanges
Calcaneus
Metal
larsals
Larsals
Navicular
Lateral
malleolus
Medial
malleolus
vY«ò k©ly«
(Skeleton)
54 55
kdk; Mfpa jphpfuzq;fisAk; ehk; fl;Lg;ghl;bw;Fs; nfhz;L
tu Ntz;Lk;. mt;thnwdpy; ehk; njhlHe;J rhjfk;(gapw;rp)
nra;a Ntz;Lk;. rhPu fl;Lg;ghl;bw;F NahfhTk;> gpuhz
fl;Lg;ghl;bw;F gpuhzhakKk;> kdf; fl;Lg;ghl;bw;F jpahdKk;
gof Ntz;Lk;. ,iltplhJ njhlHe;J mg;gof;fj;jij
mg;gpahrpj;jhy; jpahdk; rpj;jpf;Fk;. mJrhP…….....…….
mg;gb ekJ clypy; vd;djhd; ,Uf;fpwJ?…………….. xU
NkNyhl;lkhd ghHit:
kdpjdpd; clw;$W gy ghfq;fshfg;
gphpf;fg;gl;bUe;jhYk; kpf Kf;fpakhdit xd;gJ ghfq;fs;.
mit:-
1) vYk;G kz;lyk; (SKELETON)
2) jir kz;lyk; (MUSCULAR SYSTEM)
3) euk;G kz;lyk; (NERVOUS SYSTEM)
4) ehskpy;yh Rug;gp kz;lyk;
(ENDOCRINE SYSTEM)
5) ,Uja>,uj;j ehs kz;lyk;
(CARDIOVASCULAR SYSTEM)
6) Rthr kz;lyk; (RESPIRATORY SYSTEM)
7) epzePH kz;lyk; (LYMPHATIC SYSTEM)
8) [Puz kz;lyk; (DIGESTIVE SYSTEM)
9) rpWePufk;> gpwg;GWg;G kz;lyk;
(URINARY AND REPRODICTIVE ORGANS)
vd;gdthFk;. mjpYk; Fwpg;ghfg; gpd;tUk; VO ghfq;fisg;
gw;wp xU RUf;fkhd Ma;T. Vnddpy; ,ijg; gw;wpa njspT
ek;kpy; ,Ue;jhy;jhd; Mo;epiy jpahdj;jpd; nghUSk;> mjd;
gaDk; ekf;F ed;F tpsq;Fk;.

5756
Sarvangasana
r®th§fhrd« (2 ÃÄl¤½¦F xU Kiwahf 3 Kiwf´)

jir k©ly«
(Muscular System)
5958
Dhanurasana
jþuhrd« ( 10 Éeho¡F xU Kiwahf 3 Kiwf´)
4
2
1,3

19/
jir kz;lyk; (MUSCULAR SYSTEM)
jirfspd; RUf;fj;jhy; gyjug;gl;l mirTfs;
epfo;fpd;wd.,af;F jirfs; kdpj ,r;irapd; gb RUq;Fk;
jd;ik nfhz;Ls;sd.(c-k;) jiy>eL cly;>iffhy;fs;>
ehf;F> Fuy;tis Mfpait mlq;Fk;. kdpj clypy; 620
jirfs; cs;sd. kdpjdpd; nkhj;j vilapy; 2/5 gq;F
jirfshy; MdJ.
Njfg;gapw;rp jirfspYk;; kw;w kz;ly cWg;GfspYk;
khw;wq;fis cz;lhf;Ffpd;wJ. (c-k;) ,Uja ,uj;jehs>
%r;R kz;lyq;fs;. ,it midj;JNk cly; eyj;ij
Cf;Ftpj;J ePbj;J ciof;Fk; rf;jpia mjpfhpf;fpwJ.
Njfg;gapw;rp kdpj cly; eyj;ij tpiutpy;
rPuilar;nra;fpwJ.
6160
Halasana
|yhrd« ( 1 ÃÄl¤½¦F xU Kiwahf 3 Kiwf´)
4
3,5
2,6
1,7
8

Radial nerve Median nerve
Ulnar nerve
Brachial plexus
Lateral pectoral nerve
Spinal Cord
Intercostal nerve
Subcostal nerve
Iliohypogastric nerve
Ilivinguinal nerve
Femoral nerve
Sciatic nerve
Common
peroneal nerve
Deep
peroneal nerve
Superficial
peroneal nerve
Medial dorsal
cutaneous nerve
Dorsal
digital nerves
medial planter
nerve
Dorsal
cutaneous
nerve
Tibial
nerve
Cerebellum
Brain
Optic nerve
Facial nerve
Vagus
nerve
Phrenic
nerve
Spinal
ganglion
Interosseous
nerve
Saphenous
nerve
Lateral planter
nerve
eu«ò k©ly«
(Nervous System)
62 63
Pascimatanasana
( 10 Éeho¡F xUKiwahf 3 Kiwf´ )
gÐkhjhdhrd«
8
1,7
2,6
3,5
4

20/
euk;g[ kz;lyk; (NERVOUS SYSTEM)
KOikahd caphpdj;jpd; eltbf;iffisAk;>
gy;NtW cWg;Gfspd; nray;fisAk; euk;G kz;lyk;
fl;Lg;gLj;JfpwJ. jirr; RUf;fk;> Rug;gpfspd; Rug;G>
,Ujaj;jpd; gzp Nghd;witfs; kdpj clypy; ,iltplhJ
eilngWfpd;wd. ,it midj;ijAk; euk;G kz;lyk;
fl;Lg;gLj;JfpwJ. ntspg;Gwj;J}z;ly;fs; vy;yhtw;iwAk;
euk;G kz;ly czHT cWg;Gfs; %yk; njhpe;J nfhs;fpd;wd.
,e;j euk;G kz;lyj;jpy; 13 yl;rk; Nfhb euk;G nry;fs;
cs;sd. ,it clYf;F nra;jpfis kzpf;F 290 fpNyh
kPl;lH Ntfj;jpy; tpsq;fr; nra;fpd;wd.
64 65
Ustrasana
cr®£lhrd« ( 5 Éeho¡F xU Kiwahf 3 Kiwf´)
8
4
1,7
2,6
3,5

Hypothalamus
Pituitary gland
Thyroid gland
Pancreas
Kidney
Ovaries
(Female only)
Testes
(Male only)
Kidney
Adrenal glands
Pineal body
Brain
Parathyroid glandsParathyroid glands
ehsÄ±yh Ru¥¾ k©ly«
( )Endocrine Glands
66 67
Vajrasana
7 Kiw e¬whf ‚¢ir ,G¤J ÉLj±)
t¢¼uhrd« ( 2 ÃÄl« Mrd ÃiyÆ±/
4
2
1,3

21/
ehskpy;yh Rug;gp kz;lyk;
(ENDOCRINE SYSTEM)
vz;Nlhf;iud; vd;Dk; ehskpy;yh Rug;gp
,uj;jj;jpNyNa Neubahf `hHNkhd;fis cw;gj;jp
nra;fpd;wd. `hHNkhd;fs; caphpdk; G+uhTf;Fk; ,uj;jj;jpy;
vLj;Jr; nry;yg;gl;L> gy;NtW cWg;GfSf;F
tpdpNahfpf;fg;gLfpd;wd. ,jw;F ntspNaw;W ehsq;fs;
fpilahJ vd;gjhy; ,tw;iw ehskpy;yh Rug;gp vd;fpNwhk;.
,it 1) gPdpay; Rug;gp
2) gpl;a+l;lhp
3) ijuha;L> ghuhijuha;L
4) ijk];
5) ml;hpdy;
68 69
Cakrasana
r¡fuhrd« ( 15 Éeho¡F xU Kiwahf 3 Kiwf´)
2
4
1,3

Superficial temporal artery
Superficial temporal vein
Common carotid artery
Internal jugular vein
Aortic arch
Subclavian vein
Superior vena cava
Pulmonary artery
Pulmonary vein
Heart
Brachial vein
Brachial artery
Inferior vena cava
Descending aorta
Renal artery
Renal vein
Common
iliac vein
Common
iliac artery
Ulnar vein
Great saphenous vein
Femoral vein
Popliteal vein
Knee veins
Anterior tibial artery
Anterior tibial vein
Posterior tibial vein
Knee arteries
Femoral artery
Portal vein
Radial artery
Ulnar artery
Branch of superior
mesenteric artery
Popliteal artery
Popliteal tibial artery
Peroneal artery
Dorsal digital
veins and arteries
,Uja/ ,u¤jehs k©ly«
( )Cardiovascular System
6) fizaj;jpd; jpl;Lf;fs;
7) tpiufs;/#yq;fs;
,jd; gzpfs; euk;G kz;lyj;jhy; fl;Lg;gLj;jg;
gLfpd;wd. ,e;j VO Rug;gpfSk; vt;thW Nahf rhj;jpuj;jpy;
VO Md;kPf rf;fuq;fshfg; ghtpf;fg;gLfpd;wd vd;gijg;
gpwF ghHg;Nghk;.
70 71

72
22/
,Uja. ,uj;jehs kz;lyk;
(CARDIOVASCULAR SYSTEM)
gpsh];khTk; nry;fshYk; Md fhuepiy nfhz;l
rptg;ghd jputk; ,uj;jkhFk;. cg;ghd Rit nfhz;lJ. xU
ruhrhp kdpjdpd; clypy; 5 ypl;lH ,uj;jKk;> ngz;zpd;
clypy; 4.3 ypl;lH ,uj;jKk; cs;sd. ,J nkhj;j cly;
vilapy; 1/13 gq;fhFk;.
cWg;Gfs; kw;Wk; jpRf;fSf;F Nghhf;if vLj;Jr;
nrd;W> fopTg; nghUs;fis mfw;wp tsHrpij khw;wj;jpy;
,uj;jk; kpf Kf;fpakhd gzpGhpfpd;wJ. rpWFlypypUe;J>
,uj;jj;jpw;Fs; Nghhf;F nghUl;fs; fpufpg;gJld;
,uj;jj;jpypUe;J fopT nghUl;fs; fopTkz;ly cWg;Gf;fs;
%yk; mfw;Wfpd;wJ.
73
Matsyasana
k¤¢ahrd« ( 25 Éeho¡F xU Kiwahf 3 Kiwf´)
8
3,5
1,7
2,6
4

%r;R tpLjypYk; ,uj;jk; kpf Kf;fpa gq;F
tfpf;fpd;wJ. cWg;Gfspd; jpRf;fSf;F Mf;]p[id mspj;J>
fhpakpy thAit mfw;WfpwJ. mNjNghy; EiuaPuy;fs;
topahf> Mf;]p[d; ,uj;jj;jpDs; EiofpwJ mt;thNw
fhpakpy thATk; ntspNaw;wg;gLfpwJ.
gy;tif Neha; epiyfspy;> ,uj;jj;jpy; gy khw;wq;fs;
Njhd;w ,uj;jg; ghpNrhjidapd; %yk; mjd; jd;ik nfhz;L
Neha; epHzak; nra;aKbAk;. vy;yhj;jpRf;fSk; rf[
epiyapy; gzpGhpa Ntz;Lkhdhy; ,uj;jj;jpd; msTk;>
mikg;Gk; epiyahf ,Uj;jy; Ntz;Lk;. ,uj;j Row;rpapd;
%yk; clypd; vy;yh cWg;GfSk; xd;Nwhnlhd;W njhlHG
nfhz;Ls;sd. kdpj clypy; ,uj;j Row;rp xU yl;rk; fpNyh
kPl;lHJ}uk; gazk; nra;fpd;wJ. ,J ,e;j G+kpia 2 ½ Kiw
tyk; te;jjw;F rkkhFk;. ,uj;jk; 3000 Nfhb rptg;G
mZf;fisf; nfhz;lJ. xt;nthU tpehbf;Fk; 10 yl;rk;
Kjy; 20 yl;rk; tiu rptg;GmZf;fs; cw;gj;jp Mfpd;wd. xU
ehisf;F ,jak; 13640 ypl;lH ,uj;jj;ij gk;g;(PUMP)
nra;fpd;wJ. xU epkplj;jpw;F ,jak; 72 Kiw Jbf;fpd;wJ.
xU ehisf;F 1>03>680; Kiw Jbf;fpd;wJ.
74 75
Rthr k©ly«
(Respiratory System)
Paranasal
sinuses
Brain slem
Nasopharynx
Oropharynx
Epiglottis
Oesophagus
Rib
Intercostal
muscle
Left lung
Pharynx
Laryngopharynx
Nasal cavity
Nose hairs
Trachea (windpipe)
Pulmonary
artery
Pulmonary
vein
Right lung
Right broughus
Heart
Pleural
membrane
Diaphragm
Larynx

23/
Rthr kz;lyk; (RESPIRATORY SYSTEM)
ek;Kila gpwg;G Kjy; ,wg;G tiu kdpj tho;tpy;
kpfTk; gpujhdkhf jpfo;tJ Rthr kz;lyk; vd;why; mJ
kpifahfhJ. mjhtJ capH> my;yJ [Ptd;> my;yJ
gpuhzd;> my;yJ gpuhzthA my;yJ Mf;]p[d; vd vg;gb
Ntz;LkhdhYk; ,r; Rthrf; fhw;iw miof;fyhk;.
%r;R tpLjy; %f;F topahf kl;Lky;yhky; thapd;
topahfTk; eilngWfpwJ. vdpDk; tha; topahf cl;GFk;
fhw;W Rj;jkiltjpy;iy> ntg;gkiltjpy;iy> ,jd;
tpisthf %r;R cWg;Gfs; Nrjhuk; mila tha;g;G cz;L.
Rthr Row;rp khHGf;$l;by; mike;Js;s tyJ>,lJ vd
,U EiuaPuy;fs; %yNk eilngWfpwJ. %r;Rf; fpisf;
76 77
Vakrasana
( tyJ/ ,lJ vd g¡f¤½¦F xU 1 ÃÄl« ? 2 Kiwf´)
t¡uhrd«
4
1,3
2

Epiglottis
Oesophagus
Stomach
Pancreas
Large
intestine
Rectum
Anus
Appendix
Small
intestine
Gall
bladder
Liver
Trachea
Mouth
Tongue
Salivary
glands
éuz k©ly«
(Digestive System)
Foy;fs;jhd; fhw;W nry;Yk; ghijfshFk;.
cs;s 400 kpy;ypad; fhw;W rpw;wiwfspypUe;J Mf;]p[d;
,uj;jj;jpy; fyf;fpwJ. mt;thNw ,uj;jj;jpypUe;J fhw;W
rpw;wiwf;Fs; fhpakpy thATk; nry;fpwJ. kdpjd; ruhrhpahf
Xa;tpd; NghJ epkplj;jpw;F 16-20 jlitfs; %r;R tpLfpd;whd;.
(Foe;ijfs; 80 jlit).
Jhpj %r;rpdhy; ,uj;jj;jpy; fhpakpy thA kpifahd
msT Njq;fp tpl;lhy;> ntsp%r;R Kbe;j clNdNa
%r;Rj;jpzwy; cz;lhfpwJ. gapw;rp ngw;w kdpjdpd;
EiuaPuy;fspy; thA ghpkhw;wk; Mo;e;j %r;rpd; %yk;
mjpfhpf;fpd;wJ. %r;RtpLjy; ngU%isg; Gwzpapd;
fl;Lg;ghl;by; cs;sJ.
kdpjd; ruhrhpahf xU epkplj;jpw;F 6 ypl;lH
fhw;iwAk; XU ehisf;F 8640 ypl;lH fhw;iwAk;
Rthrpf;fpd;whd;. ,e;j Rthr kz;ly epfo;TfNs Nahfk;>
gpuhzhahkk;> jpahdk; Mfpa Kg;ghpkhzj;jpw;Fk;
Kjd;ikahdJ. ,ij mbg;gilahff; nfhz;Ljhd; kfhpp
gjQ;ryp KdptH jdJ gjQ;ryp Nahf #j;jpuj;jpYk;>jpU%yH
jdJ jpU%y ke;jpuj;jpYk; cyf kf;fSf;F jpahd
Kiwfs; gw;wp vLj;Jiuj;Js;sdH.
EiuaPuy;fspy;
78 79

80 81
Salabhasana
ryghrd« ( 20 Éeho¡F xU Kiwahf 3 Kiwf´)
2
1,3
4

,iug;igapy; xU ehisf;F 2 ypl;lH i`bNuhFNshhpf;
mkpyk; [Puzj;jpw;fhf Ruf;fpd;wJ. ,J [Puzj;jpy; ve;j
fbdkhd cNyhfj;ijAk; fiuj;J tpLk; jd;ik nfhz;lJ.
,iug;igapy; epkplj;jpw;F 5 yl;rk; nry;fs;
khw;wpaikf;fg;gLfpwJ. Kjypy; czTg; nghUl;fs;
jhilahYk;> gw;fshYk;> ehf;fhYk; nehWf;fg;gLfpd;wd.
ckpo;ePhpy; cs;s “mikNy];” vd;w vd;i]k; mjpy;
fyf;fpwJ. Njitahd msT czT miuf;fg;gl;lTld;> mJ
njhz;ilg; gFjpf;Fs; js;sg;gLfpwJ. mg;NghJ %r;Rf;
Fohia 'vgpfpshb];' vd;w thy;T %bf;nfhs;s>
njhz;ilapy; ,Ue;J czTf;Foha; topahf> ghjp
miuf;fg;gl;l czT ,iug;igia milfpwJ.
,iug;igf;Fs; czT tUtjw;F Kd;Ng 'Ntf;];' vd;w euk;G
%ykhf> ,;d;Dk; rw;W Neuj;jpy; ,iug;igf;Fs; czT te;J
Nrug;NghfpwJ vd;w jfty; ,iug;igf;F fpilj;J tpLfpwJ.
mLj;j ikf;Nuhnrfz;by; ,iug;igapy; i`l;NuhFNshhpf;
mkpyk; Rue;J czit tuNtw;ff; fhj;jpUf;Fk;. ePz;l Neuk;
rhg;gplhky; ,Ue;jhy; czT nrhpg;gjw;F cjTk; mt;tkpyk;
fhypahd tapwpd; ,iug;igapd; cs;gf;fr; RtiuAk;>
czTf;Fohapd; filrpg;gFjpiaAk; mhpj;J tpLk;. ,jdhy;
kdpjDf;F gy;NtW cghijfs; cz;lhf Nehplyhk;. Mf
jdf;Fs; te;j czTg;nghUis ,iug;ig kpfTk; rf;jp
tha;e;j fy;yPuy;> fizaj;jpypUe;J tUk; gpj;j ePH fiza
ePUld; NrHe;J mbj;J> cilj;J> nehWf;fp> J}shf;fp>
[Puzj;Jf;F
,iug;igf;Fs; te;j czT KOtJkhf nrhpkhdk; Mf
Fiwe;jJ %d;W Kjy; ehd;F kzpNeuk; MFk;. ,iug;igapy;
rpWFlypd; Kjy; gFjpahd 'bNahbdk;' vd;w gFjpf;Fs;
tUk; NghJjhd; czT rhpahf [Puzpf;fg;gLfpwJ.
gpj;jePiu mLj;J fizaePUk; czTg;nghUs;fspy;
cs;s fhHNghi`l;Nul;> GNuhl;Bd;> nfhOg;Gr;rj;Jfspd; kPJ
nray;gl;L> rpWrpW rHf;fiuj; Jfs;fshf khw;WfpwJ.
mg;NghJjhd; mtw;iw Fly;cwpQ;rpfs; ifg;gw;wpf;
nfhs;sKbAk;. rpWFly; RkhH 20-25 mb ePsk; ,Uf;Fk;.
,Jjhd; cztpd; rf;jpia ,uj;jj;jpy; NrHf;fpd;wJ. Mf>
tha;topahf cs;Ns nry;Yk; czTfs; [Puzpf;fg;gl;L
mjd; fopTfs; ngUq;Fliyf; fle;J> Mrd tha; topahf
ntspNaWfpwJ.
,JNghd;W cly; cWg;GfSk; mjd;
nray;jpwd;fSk; mNefk; ,Ue;jhYk; ahk; ,q;F kUj;Jtg;
ghlk; elj;j tutpy;iynad;gjhy; ,j;Jld; ,ij
epWj;jpf;nfhs;fpd;Nwhk;;.
mLj;j fl;lj;Jf;F jahH nra;fpwJ.
82 83

25/
jdpkdpj btw;wp
,t;tsT rpwg;Gkpf;f> gpuk;kpf;fj;jf;f ekJ clYld;
[PtDk;; kdKk; NrHe;J ek; tho;tpw;F Mjhukhf
tpsq;Ffpd;wd. vd;whYk; cyfpay; tho;ifapy;> jdpkdpjd;
ntw;wpngw Ntz;Lnkd;why; ,t;tsT kfj;Jtk; tha;e;j
jphpfuzq;fisAk; gOjpd;wpg; ghJfhg;gJ ekJ flikahFk;.
mg;nghOJjhd; kdk; epk;kjp vd;Dk; Nguhde;jj;ij
milaKbAk;. mjpdpkpj;jk; jdpkdpjd; Nguhw;wiyg;
ngWtNjhL cyfpd; rhjidahsdhfTk; jpfoKbAk;.
vdNt jdpkdpj tsHr;rpf;F mtHjk; cs;SzHit
J}z;lf; $ba tifapy; mike;Js;sJjhd; vkJ tpQ;Qhd
hPjpahd “epk;kjp cd; ifapy;”; vd;Dk; “jpupfuz Mo;epiy
84 85
Suptarajrasana
r¥jt¢¼uhrd« ( 2 ÃÄl« Mrd ÃiyÆ±/
8
1,7 2,6 3,5
4

26/
nahfht[k; mjd; jd;ika[k;
Nahf khHf;fj;ij Kjd; Kjypy; kdpj ,dj;jpw;F
je;jtH “`puz;afHgH” MthH. mij #j;jpuq;fshf;fp
kf;fSf;F gad;ngWk; tifapy; khw;wpaikj;jtH kfhpp
gjQ;ryp KdptuhtH. ,e;j gjQ;ryp Kdptiu Mjp Nrdpd;
mtjhuk; vd;Wk; ciug;gH. murhq;f MHf;fpahy[pj; Jiw
ntspapl;Ls;s glj;ijg; ghHj;jhy; ,J ed;F tpsq;Fk;. Ie;J
jiy ehf glj;Js; ghjp tiu if $g;gpa kdpj tbtKk;>
,Lg;gpypUe;J ghk;G clYk; nfhz;Ls;sJ.
kfhpp gjQ;ryp KdptH jdJ Nahf #j;jpuj;jpy;>
“rpj;j tpUj;jp epNuhj:” vd Fwpg;gpl;Ls;shH. mjhtJ
tpUj;jpfs; vdg;gLk; vz;zq;fshf rpjwpf; nfhz;bUf;Fk;
86 87
jpahdk;” MFk;.
Mf> jphpfuzq;fisAk; ,af;fty;y Mo;epiy
jpahdj;ijg; gw;wp mwpe;J nfhs;tjw;F Kd;
mj;jpahdj;jpw;F JizGhpAk; Nahfhitg; gw;wpAk;
gpuzhakj;ijg; gw;wpAk; ,Njh………….rpy:

88 89
rpj;jj;ij xd;W $l;b ,ay;ghd epiyf;F ,l;Lr; nry;tjw;Nf
Nahfk; vd;W ngaH.
tpUj;jpfs; %d;W @ mit jk];> uN[h kw;Wk;
]hj;tPfkhFk;.
1) jk]; tpUj;jpfshd Nfhg> jhg> ght
vz;zq;fSld; mwpahikAlDk; kdpjd;
jd;id mwpfpwhd;.
2) uN[h tpUj;jpfshd Mf;f> Cf;f> Nghul;l>
mlf;fpahYk; vz;zq;fSld; jd;id
epidf;fpwhd;.
3) ]hj;tPf tpUj;jpfshd fy;tp> rkj;t> nja;tPf>
jpahf> rhe;j vz;zq;fSlDk; jd;id
,izf;fpwhd;.
me;je;j tpUj;jpfSf;F Vw;g kdpjd; mjdjd; gyd;fis
milfpwhd;.
NkYk; “mdh G+jtpah ];k;g;u Nkh: ];kpUjp”
vd;fpwhH. mjhtJ “mDgtpf;fg;gl;l tpaj;jpd;
mopahj;jd;ikia cilajhd mwpT “epidT” vdg;gLk;.
epidT $Wk; jpwd; ekf;Ff; Fiwthdhy; mJ “kwjp”
ahfpwJ. Mdhy; xU jlit kdjpy; tpUj;jpahf vOe;jJ
kPz;Lk; moptNjapy;iy. MfNt> gygpwtpfspy; ehk; Nfl;lJ>

27/
nahfj;jilfs;
Nahfj; jilfshff; fUjg;gLfpd;w Neha;>
cs;sj;jsHr;rp> re;Njfk;> ftdkpd;ik> Nrhk;gy;>
GyDfHr;rpg; gw;W>jtwhfg; Ghpe;J nfhs;sy;> rkhjpg;gbia
vl;lhjJ> fpilj;j epiyapy; eOTjy; Mfpa ,e;j xd;gJk;
ePf;fg;glf;$baitNa.
Neha;:-
clypy; cz;lhFk; Neha; kdijAk; ghjpg;gjhy;> rpj;j
tpUj;jpfis xLf;Fk; Nahfk; jLf;fg;gLfpwJ.
,j;jilapypUe;J jg;gNt rhjdh ghjj;jpy;
Mrdk;>gpuhzhahkk;> jpahdk; $wg;gLfpwJ.
90 91
Sasankasana
rhrh§fhrd« ( 2 ÃÄl« Mrd ÃiyÆ±/
8
1,7
2,6 3,5
4

kdj;jsHT:-
vLj;Jf; nfhz;l fhhpaj;jpy; <Lglhky; kdk; NrhHT
milAk; NghJ caHe;j ,yl;rpaj;jpy; ,wq;fpapUf;fpNwhk;
vd;w cw;rhfj;ij ehk; cz;lhf;fpf; nfhs;s Ntz;Lk;.
re;Njfk;:-
Fwpg;gpLk;gbahf xd;Wk; milahj NghJ Vkhe;J
tpl;NlhNkh vd;w mtek;gpf;ifNah my;yJ vy;yhk; tPNzh
vd;Wk; Njhd;wyhk;. ,jw;F Nahfj;jpy; gyd;fNsh>
fhl;rpfNsh fpl;Lk; NghJ ek;gpf;if cz;lhfptpLk;.
ftdf;Fiw:-
jd;idg; nghpjhf vz;zpf; nfhs;tjhy;>
gakpd;ikahy;> mf;fiwapd;ikahy; ,J Vw;gLfpwJ. gzpT>
rpuj;ij> rhpahfr; nra;a Ntz;Lk; vd;w vz;zk; ,ij Nghf;fp
tpLk;.
Nrhk;gy;:-
nra;a Ntz;baJ ,Ue;Jk;> mJ gw;wpj; njhpe;Jk;>
clNd mijr; nra;ahJ fhye;jho;j;Jjy;. ,J Nahf
mg;gpahrj;ijr; nra;atplhJ jLf;Fk;. fhyj;jpd; mtrpaj;ij
czHjy; Ntz;Lk;.
GyDfHr;rp tpioT:-
cyf tpahde;jj;ij kdk; ehly;.,jw;F Rfj;jpd;
epue;jukw;w epiyia mwpe;J ntWf;f Ntz;Lk;.
jtwhfg; Ghpe;J nfhs;sy;:-
cUntspj; Njhw;wj;ij cz;ikahfTk;> J}f;fj;ij
rkhjpahfTk; vz;zpf; nfhs;Sjy;> ,ij jpahdj;jpy;
FwpahapUg;gjhYk; xOq;fhd gapw;rpahYk; ePf;fpf;
nfhs;shyhk;.
rkhjpg;gbailahik:-
mLj;jLj;J Nahf topapy; tuf;$ba epiyfis
milahik> ,jw;F ftiyg;glhky; gapw;rpia
,iltplhky;>mtrug;glhky; rhpahfr;nra;J nfhz;Nl Nghf
Ntz;Lk;. mjw;F kdj;jpy; jplkhd ek;gpf;if Njit.
fpilj;j epiyapy; eOTjy;:-
Jd;;gg;gl;L Fwpg;gpLk;gbahd epiyia mile;jJk;
jpUg;jpg;gl;L tpLtjhYk;> NkYk; mLj;j epiyf;F
KayhjjhYk; ,ilapy; gapw;rpiaj; njhluhJ tpl;L
tpLtjhYk;> Vw;fdNt mile;j epiyapypUe;J eOtr; nra;J
tpLk;. ,J kdj;jpd; jpwikapd;ikiaj;jhd; fhl;Lk;. NkYk;
NkYk; mLj;j epiyf;F KaYjNy ,Uf;Fk; epiyia
tplhky; gpbj;Jf; nfhs;s itf;Fk;.
Mf> kdij xU epiyg;gLj;j Kjypy; ehk; Nahf
gapw;rpia Nkw;nfhs;tJ kpfTk; mtrpakhfpwJ. mJ
kl;Lky;y> clk;gpd; cr;rp Kjy; ghjk; tiu cs;s
mtatq;fs;> vYk;Gfs;> euk;Gfs;>jirfs;>cs;SWg;Gf;fs;
mj;jidf;Fk; gapw;rp nfhLf;ff;$baJ Nahfhrd gapw;rpNa
92 93

MFk;. jpahd newpKiwfis filg;gpbf;f Ntz;Lnkd;why;
Kjypy; cliy gf;Ftg;gLj;jp ekJ fl;Lg;ghl;bw;Fs;
nfhz;L tu Ntz;Lk;. vdNt jpahdk; gapYtjw;F Kd;
xt;nthUtUk; njhlHe;J fhiy> khiy vd ,U Ntisfspy;
my;yJ xU NtisahtJ vspikahd xU rpy Mrdq;fis
10 my;yJ 15 epkpl Neuk; fl;lhak; nra;jy; Ntz;Lk;.
28/
nahfgyd;fs;
1) c s ; S W g ; G f i s A k ; > n t s p A W g ; G f i s A k ;
J}a;ikg;gLj;jp mJ jd; gzpfis jpwikahfTk;
mauhkYk; nray;gLj;jj; J}z;LfpwJ.
2) md;whlk; clypy; cz;lhFk; fopTg; nghUl;fis
ntF tpiuthf ntspg;gLj;jTk; cliy Rj;jkhf
itj;Jf; fhf;fpd;w rf;jpapidAk; clYf;Fj;
jUfpd;wJ.
3) euk;Gfs;> %is> EiuaPuy;> ,jak;> [Puz cWg;Gfs;
Nghd;w mtatq;fSf;Fg; gOJ ,d;wp jpwikAld;
Ntiy nra;fpd;w Mw;wiy mspf;fpwJ.
94 95

4) cly; tsk; ngWtJld;> kpfTk; RWRWg;NghLk;>
tpiuthfTk; md;whl tho;tpy; ,aq;f KbAk;.
5) KJnfYk;G vspjpy; tise;J ,aq;Fk; Mw;wiyg;
ngWtjhy; vjidAk; rpwg;ghfg; gzpahw;w tif
nra;fpwJ.
6) jq;Fjil ,y;yhj ,uj;j Xl;lk; clnyq;Fk;
,ay;ghf Xb> cliyg; G+uzg; nghypT ngw
itf;fpwJ.
7) cly; mtatq;fs; vy;yhk; tpiwg;ghf ,Uf;fhky;>
vspjpy; nraYf;F ,zq;Fk; jd;ikapy; ,Ue;jpl top
mikfpwJ.
mLj;J gpuhzhahkk; jpahdj;jpw;F vt;thW JizGhpfpwJ
vd;W ghHg;Nghk;.
29/
gpuhzhahkk;
gpuhzhahkk; vd;gJ mopah ,ay;igj; jUk; %r;Rg;
gof;fk; m;lhq;f Nahfj;jpy; ,J xU mq;fk;. `l
Nahfj;jpYk; gpuhzhahkk; Kf;fpa ,lk; tfpf;fpd;wJ.
,g;gapw;rp ed;F if$bd; kw;w Nahfg; gyd;fs; vy;yhk;
jhNk gapw;rpahshplk; ghpzkpf;Fk;. gj;khrdj;jpNyh>
Rfhrdj;jpNyh gpuhzhahkk; nra;ayhk;.
ehk; Rthrpf;Fk; NghJ fhw;wpYs;s gpuhzthA
(Mf;]p[d;) EiuaPuypYs;s epzf; Foha;fs; topahf
,uj;jf; Foha;fSf;Fs; nry;fpwJ. fopTg; nghUs;fshd
fhpakpy thA EiuaPuypUe;J ntsp %r;rpd; %yk;
ntspj;js;sg;gLfpwJ. Mf> gpuhzthAit EiuaPuy;
96 97

topahf ,uj;jj;NjhL NrHg;gJk; Njfj;jpy; cz;lhd fopTg;
nghUshd fhpakpy thAit EiuaPuypUe;J ntspf;
nfhz;LtUtJk; Rthrj;jpy; eilngWfpwJ. Xt;nthU
kdpjDf;Fk; vj;jid %r;R vd;W epHzapf;fg;gl;Ls;sJ.
kdpjd; ve;j msTf;F nkJthfTk;> MokhfTk;
Rthrpf;fpd;whNdh me;j msTf;F mtDila tho;ehs; $Lk;.
kf;fspy; ngUk;ghNyhH EiuaPuy;fisr; rhpahfg;
gad;gLj;Jtjpy;iy. mjdhy; gyH gy tpahjpfSf;F
Ml;gLfpd;wdH. fhuzk; ,uz;L EiuaPuy;fspYk; 400
kpy;ypad; fhw;W rpw;wiwfs; cs;sd. ,e;j 400 kpy;ypad;
mjhtJ 40 Nfhb fhw;W rpw;wiwfSk; kdpj Rthrj;jhy;
epug;gg;gLtjpy;iy. ruhrhp Rthrj;jpdhy; EiuaPuy;fspy;
cs;s mr;rpw;wiwfspy; %d;wpy; xU gFjpiaj;jhd;
cgNahfg;gLj;JfpwhHfs;. ehbRj;jp> gpuhzhahkk; goFtjhy;
EiuaPuy;fs; KOikAk; gad;gLj;jg;gl;L ,uj;j Rj;jp
mjpfkhfp Neha;j; jLg;G rf;jp mjpfhpf;fpd;wd.
gpuhzhahkj;jpd;; %yNk gpuhzid trg;gLj;j KbAk;.
gpuhzd; trg;gl;lhy; cyf Rfk; ahTk; trkhfptpLk;.
jpU%yH gpuhzhahkk; nra;Ak;Kiw gw;wpf;
$Wk; NghJ.
568 VWjy; g+ufk; <nul;L thkj;jhy;
MWjy; Fk;gfk; mWgj;J ehyjpy;
CWjy; Kg;gj;jpuz;ljp Nurfk;
khWjy; xd;wpd; fz; tQ;rfkhNk.
vd;W Fwpg;gpLfpwhH. mjhtJ> gjpdhW khj;jpiu fhy msT
,lg;gf;fKs;s ehrpj;Jthuj;jpy; fhw;iw cs;Sf;fpOj;jy;
G+ufkhk;> mWgj;J ehd;F khj;jpiu msT ,Oj;j fhw;iw
cs;Ns epWj;jy; Fk;gfkhk;. Kg;gj;jpuz;L khj;jpiu fhy
msT tyg;gf;fk; ehrpj;Jthuj;jpy; fhw;iw nky;nyd tpLjy;
Nurfkhk;> Kd;Nd nrhy;ypa Kiwf;F khwhf tyg;gf;fk;
ehrpj;Jthuj;jpy; fhw;iw ,Oj;J epWj;jp ,lg;gf;fk;
ehrpj;Jthuj;jpy; tpLjy; tQ;ridahk; vdTk; Fwpg;gpl;L
cs;shH.
gpuhzhahkk; nra;tjpd; gad; gw;wpf; $Wk; NghJ
569 tspapid thq;fp taj;jpy; mlf;fpy;
gspq;nfhj;Jf; fhak; gOf;fpDk; gpQ;rhk;
njspaf; FUtpd; jpUtUs; ngw;why;
tspapDk; Ntl;L tspaDkhNk.
vd;fpwhH. mjhtJ> mt;thW njhlHe;J ,iltplhJ rhjfH
fhw;iw ,Oj;Jj; jd; trg;gLj;jp mlf;fpapUe;jhy;> gspq;F
Nghd;W clk;G khrpd;wpj; J}ajha; mJ KJik va;jpDk;
,sikj;jd;ik cz;lhFk;. ,jidj; njspa FUtpd;
mUisAk; ngw;Wtpl;lhy; mtH clk;ghdJ fhw;iwtp;l
nkd;ikAilajhfp vq;Fk; nry;Yk; Mw;wy; ngw;W
Nkd;ikailtH vd;Wk; Fwpg;gpLfpwhH.
vdNt Mo;epiy jpahdj;jpw;F Kd;ghf Kjypy; ehb
Rj;jpAk;> gpd;dH gpuhzhahkKk; Fiwe;jgl;rk; 10 Kjy; 15
epkpl Neuk; fl;lhak; nra;jy; Ntz;Lk;.
98 99

30/
MH;epiy jpahdk;
jpahdj;jpw;F Kd;ghf Nahf gpuhzhahkq;fs;
nra;tjpd; %yk;> cliyAk;> cs;SWg;GfisAk;>
Md;khitAk; jd; trg;gLj;jpf; nfhs;Sk; Mw;wiy mile;j
epiyapy; jpahdk; xUtDf;F vspjpy; if$Lk;.
jpahdj;ijg; gw;wp jpU%yH jdJ jpUke;jpuj;jpy;
$Wk; NghJ:
599 fz;zhf;F %f;Fr; nrtpQhdf; $l;lj;Jl;
gz;zhf;fp epd;w gok; nghUs; xd;Wz;
lz;zhf;fpd; cs;Ns mfz;;l xspfhl;bg;
Gz;zhf;fp ed;ikg; gpiog;gpj;jthNw.
100 101
Ardhamatsyendrasana
( tyJ/ ,lJ vd g¡f¤½¦F xU 1 ÃÄl« ? 2 Kiwf´)
m®¤jk¤¢naª½uhrd«
8
1,7
2,6
3,5
4

r|µu|hu«
M¡"h r¡fu«
ÉR¤½
mdhfj«
kÂóuf«
µth½µlhd«
‚yhjhu«
7
6
5
4
3
2
1
VG M¬Ûf r¡fu§f´
102 103
vd;W Fwpg;gpLfpd;whH. mjhtJ> fz;> ehf;F> %f;F>
nrtpahfpa QhNde;jphpaq;fs; $Lkplj;jpy;> ehjj;ij cjpf;fr;
nra;Ak; guk;nghUs; cs;sJ. mJ mz;zhf;Fg; gpuNjrj;jpy;
vy;iyaw;w Ngnuhspiaf; fhl;b> kdk; Gwtopr; nry;yhJ
jLj;J epWj;JfpwJ. NkYk; mz;zhf;Fk; rpurpd; Kd; gf;f
%isapd; fPo;gFjpapy; cs;s gpuNjrj;jpy; Kfj;jpd; gf;fk;
ehskpy;yhr; Rug;gpfshfpa gpl;A+l;lhp fpshz;Lk; (Pituitary
Gland),gplhpg; gf;fj;jpy; (Pineal Gland) gPdpay; fpshz;Lk;;
kdpjd; jiyapy; cs;sd. Kd;djpy; njspthd cyf
mwpTk;> gpd;djpy; fUj;jhd mwpTk; gjpT ngWfpd;wd.
kdpjd; jd;idg; gw;wpNah> flTisg; gw;wpNah rpe;jpg;gjpy;
tYtile;J ehjj;ij vOk;Gfpd;wJ. mjhtJ guk;nghUs;
mz;zhf;fpypUe;J nfhz;L Ngnuhspfhl;b kdj;ij epiy
ngWkhW nra;fpwJ. xUtdpd; kdk; ,iltplhky;
gz;zpnuz;L tpdhb xd;wpd; Nky; Ftpf;fg;gl;lhy; mJ xU
jhuiz. gz;zpnuz;L jhuiz xU jpahdk;. gz;zpnuz;L
jpahdk; xU rkhjp. mjhtJ vijANk mwpahj jpahdk;
,Ugj;njhd;gJ epkplk; njhlHe;jhy; mJ xU k`h Mo;epiy
jpahdkhFk;.
Nahf rhj;jpuj;jpy; jpahdk; nra;Ak; rhjfhpd; trjpia
Kd;dpl;L ekJ clypNyNa gy Mjhuq;fisf; fw;gpj;J
itj;jpUf;fpd;wdH. rhjfH gbg;gbahf jpahdj;jpy; Kd;Ndw
mit cjTk;. vLj;j vLg;gpy; cah;e;jtpj jpahdk;
vy;NyhUf;Fk; tha;f;fhJ.

31/
Md;kPfKk; mwptpaYk;
kdpj clypy; VO ehskpy;yh Rug;gpfs; cs;sd vd;W
Vw;fdNt kdpj clw;$W gw;wpf; Fwpg;gpLk; NghJ $wpNdd;
vd;gij ,q;F epidT+l;l tpUk;GfpNwd;. me;j VO
ehskpy;yhr; Rug;gpfSk; ,q;Nf VO rf;fuq;fshfg;
ghtpf;fg;gLfpd;wd> mit:
1) %yhjhuk; 2) ];thjp;lhdk;
3) kzpG+u`k; 4) mdh`jk;
5) tpRj;jp 6) Mq;iQ
7) ]`];uhuk; MFk;.
1) Kjyhtjhff; $wg;gLtJ %yhjhuk; ,J ehd;F
,jo;fs; nfhz;l jhkiuahf my;yJ rf;fukhff;
104 105
Bhujangasana
ò$§fhrd« ( 25 Éeho¡F xU Kiwahf 3 Kiwf´)
4
1,3
2
Savasanam
rthrd« ( 3 ÃÄl« bjhl®¢¼ahf)

3) %d;whtJ> kzpG+u`k;. ,jd; ,jo; gj;J. (Njtij
k`htp;Z. epwk; Cjh) kzpG+u`k; njhg;GSf;F
rw;W NkNy cly; ikaj;jpy; mike;Js;sJ.
,q;fpUe;Jjhd; ,af;f rf;jp clnyq;Fk;
tpdpNahfpf;fg;gLfpd;wJ. fl;Lf;flq;fhj
czHr;rpfSk; ,q;Fjhd; fUf;nfhs;fpd;wd. vdNt-
jhd; mjpHr;rpNah> gaczHNth Vw;gLk; NghJ
jirfs; ,Wf;fk; mile;JtpLfpd;wd. MfNtjhd;
kdpjd; mt;tikaq;fspy; nra;tJ mwpahJ
nrayw;Wg; Nghfpd;whd;. ,q;Fjhd; fizak;> gpj;jk;
vd;w Rug;gpfs; cw;gj;jp Mfpd;wd. ,J ,iug;ig>
fy;yPuy;> gpj;jg;ig> kz;zPuy; ed;F nray;glTk;
[Puzrf;jp ngwTk; nghpJk; gad;gLfpd;wJ.
4) ehd;fhtJ> mdh`jk;. ,jo; gz;zpnuz;L.
(Njtij Uj;ud;. epwk; ePyk;) mdhfjj;jpw;F
,Ujar; rf;fuk; vd;w ngaUk; cz;L. khHgpd;
ikaj;jpy; ,jak; cs;s gFjpapy; ,J
,Uf;fpd;wJ. md;G> ghrk;>Nerk;>,uf;fk;>
rNfhjuj;Jtk;> tpRthrk;> gf;jp Mfpa
ey;ypay;Gfspd; ,Ug;gplk; ,Jjhd;. ,q;Fjhd;
ijkh]; Rug;gp cjakhfpd;wJ. ,Ujak;> EiuaPuy;>
,uj;j Xl;lk; ,jd; Mjpf;fj;jpy; cs;sd.
106 107
$wg;gl;Ls;sJ. (Njtij fzgjp> kpUfk; ahid>
epwk; rpfg;G) ,e;j %yhjhu rf;fuk; KJnfYk;gpd;
mbg;ghfj;jpy; Mrdthapd; mUfpy; mike;Js;sJ.
cly; rf;jpapd; ,Ug;gp;lNk ,Jjhd;. capH
thoNtz;Lk; vd;fpd;w MirAk;> gpbthjKk;
,q;Nfjhd; Njhd;Wfpd;wd. clypy; capH
,af;fj;Jf;F ,J %yfhuzkhf tpsq;Ftjhy;
%yhjhuk; vd;W miof;fg;gLfpwJ. rpWePufq;fSf;F
NkYs;s ml;hPdy; Rug;gpfs; ,jd; Neubf; fl;Lg;ghl;by;
,Uf;fpd;wd. rpWePufq;fs;> rpWePHg;ig> Ks;se;jz;L
Mfpait ,r;rf;fuj;jpd; fl;Lg;ghl;by; cs;sd.
2) ,uz;lhtJ ];thjp;lhdk;. ,jw;F MW ,jo;fs;.
(Njtij gpuk;kh> epwk; ,sQ;rptg;G) ];thjp;lhdk;
vd;gJ ghYzHitj; J}z;Lk; ,lkhFk;.
,jw;F nrf;]; rf;fuk; vd;w ngaUk; cz;L. ,J
njhg;GSf;F rw;W fPNo mike;Js;sJ.
ghYzHr;rpfs; ,q;Fjhd; KOikahf ikak;
nfhz;Ls;sd. nrf;]; (ghYzHT) njhlHghd
rf;jpfisf; nfhLg;gjpYk;> ngWtjpYk; ,jw;F
Kf;fpag; gq;F cz;L. Ik;Gyd;fisAk; jhz;b
mwpfpd;w rf;jp ,jw;F cz;L. nrf;]; Rug;gpfs;
(my;yJ) tpiufs;> #yq;fs; cw;gj;jp cWg;Gfs;>
fhy;fs; ,jd; fl;Lg;ghl;by; cs;sd. kdpjdpd;
vz;zr;nrUf;F“EGO” ,q;Fjhd; cw;gj;jp Mfpd;wJ.

7) VohtJ ]`];uhuk; vd;w tpLjiy ngw;w Kf;jp
epiy. ,J Mapuk; ,jo;jhkiu vd;W
fUjg;gLfpwJ. ,J cr;re;jiyapy; mike;Js;sJ.
,jd; %yk;jhd; kdpjd; Qhdj;ijg; ngWfpwhd;.
gpugQ;rj;jpw;Fk; ekf;Fk; cs;s njhlHgpid
ed;F njspT gLj;Jfpd;wJ. vd;d elf;fg; NghfpwJ>
ehk; vd;d nra;a Ntz;Lk; vd Kd; $l;bNa
czuf; $ba rf;jp (Intuition) ,q;Fjhd;
cw;gj;jpahfpd;wJ. gPdpay; Rug;gp ,q;Fjhd;
fl;Lg;ghl;by; cs;sJ. %iyapd; Nky; gFjp ,jd;
Mjpf;fkhFk;. Mf> ,e;j VO rf;fuq;fSk; xNu
NeH Nfhl;by; nray;gLk; nghOJ> jpahdj;jpd;
cf;fpuj;jhy;> Fk;gf Nkw;gl;L ntg;gj;jhy;
%yhjhuj;jpy; jd; thiyj; jhNd ft;tpagbr; RUz;L
fple;j Fz;lypdpr; rf;jp mNjhKfkhfg; (fPo;Nehf;fp)
Nghf topapd;wp “RPk;zh” ehb topNa NkNy
xt;nthU rf;fukhf Vwj;njhlq;Ffpd;wJ.
mz;;lj;jpYs;snjy;yhk; gpz;lj;jpYKs;sJ
vd;gjw;Nfw;g> xt;nthU Mjhur; rf;fuj;jpYk;
Ks;se;jz;by; Nrkpj;J itf;fg;gl;bUf;Fk; gpugQ;r rf;jpia>
mq;fq;Nf Fz;lypdp te;J Nru Nahfp trkhf;fpf;
nfhs;fpwhd;.
109108
5) Ie;jhtJ tpRj;jp. ,jw;Fg; gjpdhW ,jo;fs;. (epwk;
rhk;gy;. Njtij [Ptd;) ,ij tpRj;jp my;yJ
Fuy;tisr; rf;fuk; vd;Wk; $WtH. njhlHG
nfhs;Sjy;> vz;zq;fis ntspg;gLj;Jjy;>
gilg;ghw;wy; kw;Wk; ek; Gyd;fSf;Fk; mg;ghy;
mwpaf;$ba tpaq;fSk; ,q;Fjhd; epfo;fpd;wd.
ijuha;L Rug;gp ,q;Fjhd; Ruf;fpd;wJ. Fuy;tis>
ehf;F> %r;Rf;Foy;> czTf;Foy;> iffs; ,jd;
fl;Lg;ghl;by; cs;sd.
6) MwhtJ Mq;iQ vdg;gLk; ,uz;L ,jo;fs;
nfhz;l rf;fuk; (nts;is epwKilaJ) ,q;Nf
[Ptd; Nahfp vd;w m;lkhrpj;jp ngw;w
epiyailfpwhd;. ,ij new;wpf; fz; rf;fuk; vd;Wk;
$WtH. ,uz;L GUtq;fSf;F kj;jpapy; rw;W
Nkyhf cs;sJ. njhiy czHT (Telepathy)
mwpT> rq;fy;gk;> kdtypikapd; ,Ug;gplkhFk;.
,jd; %yk; tpaq;fis cUtfg;gLj;jp
ghHf;fKbAk;. ,e;jf; fz; jpwf;fg;gLk;NghJ
Md;kPfk; gpwg;gjhf ek;gg;gLfpwJ. ,q;Fjhd;
gpl;A+l;lhp Rug;gp mike;Js;sJ. jz;Ltlk;>
%isapd; fPo;gFjp> fz;fs;> %f;F> fhJfs; ,jd;
fl;Lg;ghl;by; cs;sd.

111110
%yhjhuj;jpy; kpUf ,r;irfspypUe;J
tpLjiyiaAk;> Rthjp;ldj;jpy; caHe;j gz;igAk;>
Ez;fiy ahw;wiyAk;> kdpG+u`j;jpy; vg;NghJk; Mde;j
khd kdj;ijAk; milfpwhd;. ,e;j %d;whtJ Mjhuk; tiu
fPNo eOtp tpOk; mghak; cz;L.
ehyhtjhd mehfjj;ij mile;jtH cyfk;
KOtJk; md;G nrYj;JtH. ,ij mile;jgpd; fPNo eOTjy;
,y;iy. NkNy rhjidfs; xd;Wk; nra;ahtpbDk; gbg;gbahf;
Fz;lypdp NkNyw fpukkhf gutrj;ij vl;LtH.
Ie;jhtjpy;> [Pt ghtj;ijf; flg;gH.
Mwhtjpy;>m;lkhrpj;jpiamile;J vy;yhk;
ty;ytHfshfpd;wdH. jq;fs; clk;gpypUe;J Ntz;Lk;nghOJ
xspiag; gha;r;rTk; ty;ytuhfpd;wdH> rhjfH.
Vohtjpy; gutr epiyapy; Nguhde;jk; fhz;gH.
32/
khh]f;fk; vd;d>
[Pthj;khf;fshfpa ehk; midtUk; ,g;gpwtpapy; ek;
fHkhf;fspd; gadhfg; gpwe;J tho;e;J nfhz;bUf;fpNwhk;.
vd;whYk; ,J tiu fle;j tho;if ,dpNky; jpUk;gp tUkh?
vQ;rpa tho;f;ifia ehk; Ghpe;J nfhz;L ]hj;tPf
tpUj;jpfshd fy;tp> rkj;t> nja;tPf> jpahf>rhe;j
vz;zq;fSld; tho;e;J> ek; tho;tpy; gutrk; fhz
Ntz;lhkh? mg;gbnad;why; mjw;fhd khHf;fk; vd;d? ,e;j
Nfs;tpf;F gjpy; khHf;fq;fs; Mapuk; cz;L! vdpDk;
,j;jifa rpwg;G tha;e;j Nahfk;> gpuhzhahkk;> jpahdk; vd;w
,e;j mw;Gjf;fiyia vspa Kiwapy; cyf kf;fs;
midtUf;Fk; gad;jUk; tifapy; Kw;wpYkhf
tpQ;Qhdj;ij mbg;gilahff; nfhz;L vkJ jphpfuz

113
Mo;epiy jpahdj;ij vt;tpj ghFghbd;wp
ifapy;” vd;Dk; jiyg;gpy; midj;J kf;fSf;Fk; fw;Wj;
jug;gLfpd;wJ. Fwpg;ghf ,g;gapw;rpia 11 tajpw;F Nkw;gl;l
midj;J Mz;> ngz; ,UghyUk;; FUtpd; ey;yhrpAld;
fw;Wg; gad; ngwyhk;. gapw;rpf; fhyk; mwpKf ciuAld;
ehd;F ehl;fs; kl;LNk!
“epk;kjp cd;
112
33/
jpupfuz MH;epiy jpahd gyd;fs;
(1) epidthw;wiy mjpfhpj;J ekJ nray;jpwid
Nkk;gLj;JfpwJ.
(2) jd;dk;gpf;ifia tsHj;J ehs; KOJk;
Gj;JzHr;rpAld; tpsq;fr; nra;fpwJ.
(3) Njhy;tpgak;> kdf;Fog;gk;> mtek;gpf;if ePq;fp
epue;ju ntw;wpia milar; nra;fpwJ.
(4) kd mOj;jk;> ,uj;j mOj;jk;> ePhpopT> ePq;fh
jiytyp> thjk; ePq;fpl top nra;fpwJ.
(5) kd mikjp> cs;sj;jpy; kfpo;r;rp> re;Njhk;>
rkhjhdk; epiyj;jplr; nra;fpwJ.

114 115
(6) kdpj Neaj;ij tsHj;J cyf rkhjhdj;jpw;F
toptFf;fpwJ.
(7) vy;yhtw;wpw;Fk; Nkyhf epk;kjp vd;Dk;
Nghpd;gj;ij milar; nra;J> epk;kjp vd;gJ
Ntnwq;Fkpy;iy mJ cd;ifapy; jhd;
,Uf;fpwJ vd;w caHe;j jj;Jtj;ij tpsq;fr;
nra;fpd;wJ.
34/
nahfp_$[papd; mUS[iu
epiwthf ahk; nrhy;y tpUk;GtJ ahnjdpy; ,J
tiu ehk; gy;NtW tpa Qhdq;fisg; gw;wp fz;lwpe;Njhk;.
mtw;wpy; nghpJk; Kjd;ikahfj; jpfo;tJ kdpj
cs;SzHTfNs vd;why; mJ kpifahfhJ. vd;whYk; me;j
cs;SzHTfisg; Ghpe;J nfhs;s ,Jtiu ehk;
vLj;Jf;nfhz;l Kaw;rpjhd; vd;d? ek;kpy; vj;jid NgUf;F
me;j cs;SzHT ntspg;gl;bUf;;fpwJ? ,e;jf;
Nfs;tpfSf;nfy;yhk; ek; gjpy; vd;d? nksdk; jhd; gjpy;
vd;why;> mjw;F fhuzk; “kdpjDf;Fs; ,Uf;Fk; kdpjNeak;
kdpjUf;Fs; ,y;iy” vd;gJjhd;. Ghpatpy;iy? kdpjDf;Fs;
,Uf;Fk; mtatq;fs;> xd;Wf;nfhd;W vt;tsT Neaj;NjhL
ele;J nfhs;fpd;wd. fhypy; mbgl;;lhy; fz; fyq;Ffpd;wJ.

kPz;Lk; kyUk; . . .!
ahH kpQ;RtH? Vd;@ ek;kplk;
jhd; mtd; kdpjd;! ,y;iyNay; mtd; kfhd;!! ,jidg;
Ghpe;J nfhs;s Vd; kdk; kWf;fpd;wJ? vg;nghOJ xU kdpjd;
FiwNahL kdpjHfis Nerpf;ff; fw;Wf; nfhs;fpwhNdh
mg;nghOJjhd; kdpj Neak; KOikahf tsUk;. ,J
xt;nthUtH cs;sj;jpYk; cjpj;njo Ntz;Lk;. mjw;F
ek; cs;sj;jpd; mbj;jsj;jpy; [Pt Cw;whf cwq;fpf;
nfhz;bUf;Fk; cs;SzHTfis ehk; tpopj;J vor;nra;a
Ntz;Lk;. ek;ik ehk; KOikahf czHe;J nfhs;StJ
kl;Lky;yhky; ekJ Md;kh rf;jpfs; ahtw;iwAk; mwpe;J
nfhs;s Ntz;Lk;.
,Njh . . . mjw;fhd jUzk; te;Jtpl;lJ. Nahfp=[p
cq;fis md;Gld; miof;fpd;Nwd;!
[Pthj;khf;fNs rpe;jpAq;fs; !
Fiwapy;iyah? FiwapUe;jhy;
117116
fz;fyq;fpdhy; kdk; typf;fpwJ. kdk; typj;jhy;
Md;kh Jbf;fpwJ. Md;kh Jbj;jhy; cjpuk; nfhl;LfpwJ.
,t;thW xd;wpw;F VjhtJ vd;why; kw;wjpd; Jbg;ig
ghHj;jpUg;gPHfs;> mjdpy; Vw;wj;jho;T ,y;iy> NkyhdJ
fPohdJ ,y;iy> mjdplk; tpNuhjk; ,y;iy> gif ,y;iy.
mJ kl;Lkh? cly; nrhy;tij cs;sKk;> cs;sk;
nrhy;tij clYk; Nfl;fpd;wJ. cliyAk; cs;sj;ijAk;
Md;khTk;> Md;khit clYk; cs;sKk; msT
fle;J Nerpf;fpd;wd. mjdhy;jhd; Md;kh ,g;gpwtpapy; jd;
fHkhf;fspd; fhuzkhf cliy tpl;Lg; gphpa NeHe;jhy;
clYk; cs;sKk; nray; ,oe;J tpLfpd;wd.
[Pthj;kh jd;id tpl;Lg; gphpe;j Jauj;ijj; jhq;fpf;
nfhs;s Kbahj cly; jd; Ik;Gyd;fisAk;> midj;J
cs;spe;jphpaq;fisAk; mlf;fp jq;fis kha;j;Jf;
nfhs;fpd;wd. tpioT ,e;j G+jTly; XH capuw;w [lkhf
khwp kdpj tho;Nt ,g;Gtpapy; m];jkpj;J tpLfpd;wJ.
,ijtp;l kdpjDf;Fs; ,Uf;Fk; kdpj Neaj;jpw;F vd;d
vLj;Jf;fhl;L Ntz;Lk;? Mdhy; kdpjUf;Fs; mg;gbah?
vq;F Nehf;fpDk; FNuhjk; - JNtrk;;> Nghl;b - nghwhik>
tQ;rfk; - JNuhfk;> Nfhgk; – jhgk;>ghtk; - gop> ntl;L - Fj;J>
Vio - gzf;fhud;> caHe;jtd; - jho;e;jtd; ,d;Dk;
vj;jid vj;jidNah? mj;jidAk; vjpHkiw vz;zq;fs;!
Vd; ,e;j epiy? vg;nghOJ ,e;j epiy khwg; Nghfpd;wJ?
vq;F Fiwapy;iy? ahhplk; Fiwapy;iy? FiwfSf;fhf
ehk; xt;nthUtiuAk; tpyf;f Nehpl;lhy; ek;kpy;
ehk; cyfpy; kdpjdhf thH;tJ xU Kiw
ekJ ew;bray;fshy; ek;ik thH;j;jl;Lk; tUk; jiyKiw**
- Nahfp=[p

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