SURYA NAMASKAR Kaise Kare: How to do SUN SALUTATION in Hindi

Surya Namaskar(Sun Salutation)

Pracheen kaal se hi surya namaskar (Sun Salutation) ya surya ko pranaam karne ki parampara hai. Surya ko gyan aur oorja ka devta mana jata hai so then pahle rishi muniyon ka jeevan kafi tanaav mukt aur ujjwal tha aur unki age hajaron saal ki hoti thi.

HOW TO GET RID OF STRESS in Hindi

Aaj ke is adhunik yug me vyakti apne sanskaron aur reeti riwazo ko bhool gaya hai tabhi to wah is yug me apna jeewan tanaav me bita raha hai, in case 70-80 ki aayu hi jee pata hai. Agar aap tanaav mukt (stress/tension free) jeevan jee kar apne jeevan ko ujjawal banana chahte hai to surya namaskar karne ki aadat banaye. Iske atirikt surya namaskar dharti par jeewan ke sanrakshan ke liye hume surya ke prati aabhar prakat karne ka absar bhi mil jata hai kyoki surya ke bina dharti par jeevan ashambhav hai. Surya namaskar ko yoga me sarva pratham mana gya hai.

Surya Namaskar karne ke Laabh

(Benefits of Sun Salutation)

Bachchon se lekar bade tak is yoga ko niyamit karke nimnlikhit laabh utha sakte hain-

• Surya Namaskar sharir ki thakan door kar mind ko relax karta hai jisse vyakti ka tanaav door ho jata hai. Is yoga ko niyamit karne se vyakti apna jeevan tension free jee sakta hai.
• Yah man shant kar ekagrata ko badhata hai.
• Yah sharir ko shakti or oorja deta hai.
• Yah muscles, backbone majboot banata hai.
• sharir ke angon ke lachheelepan ko badhata hai.
• Yah sharir ke motape ko kam karta hai.
• Surya Namaskar ka niyamit abhyas karne se mahilaon ke masik dharm(periods) ki aniymitta door hoti hai.
• Yah body and after that skin me nikhar lata hai shath hi wrinkles ko aane se rokta hai.
• Yah mind ko sharp karta hai.
• Ise karne se sperm count badhta hai.
• Yah jodon ke dard ko theek karta hai.
• Yah migraine(aadhe sir ka dard) ko theek karta hai.
• Yah sochne shamajhne ki shakti ko badhata hai.
• Yah hamari positive thinking badhane me madad karta hai.
• Yah aankhon ki roshni ko badhata hai together with pachan sambandhit anek bimariyon ko bhi khatam kar swasth sharir banata hai.

Kaise kare Surya Namaskar (HTD Sun Salutation)

Surya Namaskar ki 12 mudraye hoti hain jinhe aasan kahte hain. Jo ki behad saral hain. Aap in aasno ko asani se kar sakte hain. Neeche likhe steps ko dhyan se padhiye aur subah niyamit abhyas karke labh uthaiye:

12 steps of Sun Salutation in hindi(Surya Namaskar ki 12 mudraye/aasan)

1. Pranaamasana (Prayer Pose)

Sabse pahle surya Namaskar karne ke liye ek dari ya chatai(mat) bichhakar surya ki or muh karke khade ho jaiye aur dono pairon me thoda sa distance rakhe ab dono haath jodkar aankhe band karke 1 minut tak khade rahiye.

2. Hasta uttanasana (Raised Arm Pose)

Saans-nalika me saans bharte hue dheere-dheere apne dono hanthon ko kaan se satate hue peeche le jaiye together with gardan ko bhi peechhe le jaiye or aankhe band rakhiye.

3. Hasta padasana (Hand to Foot Pose)

Ab dheere dheere saans ko chhodte huwe samne ki or jhuk kar pairon ke anguthon ko hanthon ki ungliyon se chhona hai lekin dhyan rakhe ki pair nahi mude aur haanth seedhe rahe. Ab ghutnon se sir ko satana hai.

4. Ashwa sanchalanasana (Equestrian Pose)

Ab apni hatheliyon ko jameen par rakh daaye pair(right leg) ko peechhe ki or le jaiye aur baye pair(left leg) ko aage ki or mod le aur sharir ka santulan banaye rakhe. Ab sir ko upar karke aasman ki or dekhiye.

5. Dandasana (Sticks Pose)

Ab saans ko dheere se chhodte huwe dusra pair bhi peechhe le jaiye aur dono pairon ki ediyon ko aapas me jodiye aur sath hi sath  apne nitambon (hips) ko upar ki or uthaiye aur pryaas kariye ki pairon ki ediyaan jameen par hi rahe. Ab gardan ko neeche ki or jhukaye aur dadhi ko kandhkoop se milaye.

6. Ashtanga Namaskara (Salute with eight parts or Points)

Ab saans bharte hue sharir ko jameen ke samanantar let kar dono ghutne, haath, maatha, naak, dadhi, chhati, aur pet jameen par rakhkar thoda sa nitamb ko upar uthana hai. Ab dhire-dhire saans chhodte huwe shwashan kriya samanya kar le.

7. Bhujangasana (Cobra Pose)

Ab pairon ke bal let kar fir se saans ko bharte huwe chhati ko aage ki or khinch kar thoda upar uthate huwe aur hantho ko sidha karte huwe gardan upar ki or le jate hain aur aasman me dekhte hai.

8. Parvatasana (Mountain Pose)

Ab saans ko bahar nikalte huwe pair ko pichhe le jate hain aur dono pair ki ediyon ko satakar pairon ke talwon or hatho ki hatheli ko jameen par rakh kar sharir ko upar ki taraf uthakar parvat ki tarah aakar banate hain.

9. Ashwa sanchalanasana

Ab apni hatheliyon ko jameen par rakh baye pair(left leg) ko peechhe ki or le jaiye aur daaye pair(Rigth leg) ko aage ki or mod le aur sharir ka santulan banaye rakhe. Ab sir ko upar karke aasman ki or dekhiye.

10. Hasta padasana (Hand to Foot Pose)

Ab dheere dheere saans ko chhodte huwe samne ki or jhuk kar pairo ke anguthon ko hantho ki ungliyon se chhoona hai lekin dhyan rakhe ki pair nahi mude aur haanth seedhe rahe. Ab ghutno se sir ko satana hai.

11. Hasta uttanasana (Raised Arm Pose)

Saans-nalika me saans bharte huwe dheere-dheere apne dono hantho ko kaan se satate huwe peechhe le jaiye sath hi gardan ko bhi peechhe le jaiye or aankhe band rakhiye.

12. Tadasana (Saawdhan)

Yah last step hai. Isme aap wapas 1st step position me aa jaiye aur kuchh minute tak gahri saans lijiye aur dheere-dheere haantho ko neeche karte huwe chhodiye aur saawdhaan ki mudra me aa jaiye.