Aasan Pranayam Mudra Bandh

Author(s): Satyanand Sarasvati
Publisher: Bihar Yog Vidyalay
Catalog link: https://jainqq.org/explore/004406/1

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Asana prANAyAma mudrA baMdha svAmI satyAnanda sarasvatI

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Asana prANAyAma mudrA

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Asana prANAyAma mudrA baMdha bihAra yoga vidyAlaya, muMgera dvArA Ayojita nau-mAsika yoga zikSaka prazikSaNa satra (1967-68) evaM trivarSIya saMnyAsa satra (1970-73) kI avadhi meM die gaye pravacanoM kA sAra svAmI satyAnanda sarasvatI bihAra yoga vidyAlaya, muMgera (bihAra)

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(C) 1969 svAmI satyAnaMda sarasvatI .. (C) 1983 bihAra yoga vidyAlaya gaMgAdarzana muMgera (bihAra) AsTreliyana, beljiyama, jarmana, Deniza va phreMca saMskaraNa 1973 / tUtIya saMskaraNa 1973 speniza saMskaraNa 1975 . caturtha saMskaraNa paMcama saMskaraNa SaSTham saMskaraNa saptama saMskaraNa aSTama saMskaraNa navam saMskaraNa 1995 dazama saMskaraNa 1996 ekAdaza saMskaraNa dvAdaza saMskaraNa 1998 trayodaza saMskaraNa 2000 caturdaza saMskaraNa 2001 paMcadaza saMskaraNa 2003 SaSThadaza saMskaraNa 2004 ISBN:81-85787-52-2 1997 prakAzaka : svAmI satyasaMgAnanda sarasvatI .. avaitanika saciva bihAra yoga vidyAlaya . gaMgA darzana, muMgera (bihAra) mudraka: . bhArgava oNphaseTsa, macchodarI, vArANasI isa pustaka ke punarprakAzana kA sarvAdhikAra bihAra yoga vidyAlaya, muMgera ke adhIna hai| prakAzaka kI pUrvAnumati ke binA isa pustaka kA koI bhI aMza anyatra ilekTronika, yAMtrika, mudrita yA anya kisI bhI rUpa meM prayukta yA sthAnAntarita nahIM kiyA jA sakatA hai|

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svAmI zivAnanda sarasvatI svAmI zivAnanda kA janma tamilanADu ke paTTAmaDaI meM 8 sitambara 1887 ko huaa| malAyA meM cikitsaka ke rUpa meM kArya karane ke pazcAt ve cikitsA kArya chor3akara RSikeza A gaye tathA 1924 meM svAmI vizvAnanda sarasvatI dvArA dazanAmI saMnyAsa-paramparA meM dIkSita hue| 1925 meM unhoMne satya sevAzrama auSadhAlaya kI sthApanA kii| sampUrNa bhArata varSa meM bhramaNa karate hue logoM ko yogAbhyAsa tathA AdhyAtmika jIvana vyatIta karane kI preraNA dii| 1936 meM RSikeza meM divya jIvana saMgha kI sthApanA kii| 1945 meM zivAnanda Ayurvedika phArmesI, 1948 meM yoga vedAnta araNya akAdamI tathA 1957 meM zivAnanda netra cikitsAlaya kI sthApanA kii| yoga svAsthya tathA AdhyAtmika jIvana para do sau se bhI adhika pustakoM kA praNayana kiyaa| svAmI satyAnanda sarasvatI svAmI satyAnanda sarasvatI kA janma uttara pradeza ke almor3A grAma meM 1923 meM huaa| 1943 meM unheM RSikeza meM apane guru svAmI zivAnanda ke darzana hae aura unhoMne dazanAmI saMnyAsa paddhati apanA lii| 1955 meM unhoMne parivrAjaka rUpa meM bhramaNa karane ke lie zivAnanda Azrama chor3a diyaa| tatpazcAt 1956 meM unhoMne antararASTrIya yoga mitra maNDala evaM 1963 meM bihAra yoga vidyAlaya kI sthApanA kii| agale 20 varSoM taka ve yoga ke agraNI pravaktA ke rUpa meM vizva bhramaNa karate rhe| assI se adhika granthoM ke praNetA svAmIjI ne grAmya-vikAsa kI bhAvanA se 1987 meM dAtavya saMsthA 'zivAnanda maTha' kI evaM yoga para vaijJAnika zodha kI dRSTi se yoga zodha saMsthAna kI sthApanA kii| 1988 meM apane mizana se avakAza le, kSetra saMnyAsa apanAkara sArvabhauma dRSTi se paramahaMsa saMnyAsI kA jIvana apanA liyA hai|

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svAmI niraMjanAnanda sarasvatI svAmI niraMjanAnanda kA janma chattIsagar3ha ke rAjanA~dagA~va meM 1960 meM huaa| 4 varSa kI avasthA meM bihAra yoga vidyAlaya Aye tathA 10 varSa kI avasthA meM saMnyAsa paramparA meM dIkSita hue| AzramoM evaM yoga kendroM kA vikAsa karane ke lie unhoMne 1971 se 11 varSoM taka aneka dezoM kI yAtrA kii| 1983 meM unheM bhArata vApasa bulAkara bihAra yoga vidyAlaya kA adhyakSa niyukta kiyA gyaa| agale 11 varSoM taka unhoMne gaMgAdarzana, zivAnanda maTha tathA yoga zodha saMsthAna ke vikAsa kArya ko dizA dii| 1990 meM ve paramahaMsa-paramparA meM dIkSita hue aura 1993 meM paramahaMsa satyAnanda ke uttarAdhikArI ke rUpa meM unakA abhiSeka kiyA gyaa| 1993 meM hI unhoMne apane guru ke saMnyAsa kI svarNa-jayantI ke upalakSya meM eka vizva yoga sammelana kA Ayojana kiyaa| 1994 meM unake mArgadarzana meM yoga-vijJAna ke ucca adhyayana ke saMsthAna, bihAra yoga bhAratI kI sthApanA huii| svAmI satyasaMgAnanda sarasvatI svAmI satyasaMgAnanda sarasvatI kA janma candranagara (pa0 baMgAla) meM 24 mArca 1953 ko huA thaa| dillI vizvavidyAlaya se snAtaka kI DigrI prApta karane ke pazcAt eyara iNDiyA meM sevA prArambha kI evaM sAre vizva meM dUra-dUra taka yAtrAyeM kii| 22 varSa kI umra meM svAmI satyAnanda sarasvatI ke mArgadarzana evaM dizA nirdezoM se unheM saMnyAsa mArga grahaNa karane kI preraNA milii| 1981 se ve apane guru ke sAtha lagAtAra deza aura videza meM yAtrA karatI rhiiN| svAmI satsaMgI kI yoga evaM tantra paramparA meM evaM Adhunika vijJAna evaM darzanoM meM gaharI paiTha hai| Aja ke yuga meM eka aisI mahilA saMnyAsinI zAyada hI mileM, jinheM vyAvahArika evaM Adhunika dRSTi ke sAtha-sAtha prAcIna AdhyAtmika paramparAoM para pUrNa adhikAra ho| rikhiyA meM zivAnanda maTha ke kAryakalApoM kA ve prabhAvI mArgadarzana karatI haiM tathA rikhiyA paMcAyata ke kamajora, asuvidhAgrasta evaM upekSita varga ke lie athaka kArya karatI haiN| .

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viSaya sUcI viSaya khaNDa pRSTha saMkhyA bhUmikA nirdeza evaM sAvadhAniyA~ prArambhika Asana samUha pavana muktAsana gaThiyA nirodhaka abhyAsa pairoM kI aMguliyA~ aura Takhane mor3anA Takhane ko vRttAkAra aura usakI dhurI para ghumAnA ghuTane ko mor3anA va usakI dhurI para vRttAkAra ghumAnA merudaNDa ko dAyeM-bAyeM mor3anA ardha titalI aura ghuTane ko ghumAnA pUrNa titalI . . kauA cAla muTThiyA~ kasa kara bA~dhanA aura kalAI mor3anA kalAI ke jor3a ko ghumAnA kehaniyA~ mor3anA aura kandhoM ko ghumAnA gardana jhukAnA, mor3anA va ghumAnA vAyu (vAta) nirodhaka abhyAsa paira ghumAnA. . 'sAikila calAnA paira mor3anA hilanA-DulanA aura lur3hakanA naukAsana zaktibandha ke Asana . naukA-saMcAlana ... cakkI calAnA

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rassI khIMcanA lakar3I kATanA namaskAra vAyu niSkAsana udarAkarSaNAsana A~khoM ke liye abhyAsa A~khoM para hatheliyA~ rakhanA dAe~-bAe~ dekhanA sAmane aura dAyeM-bAyeM dekhanA dRSTi ko vRttAkAra ghumAnA dRSTi ko Upara-nIce karanA dRSTi ko pAsa aura dUra kendrita karanA zithilIkaraNa ke Asana zavAsana advAsana jyeSTikAsana makarAsana matsya-krIr3Asana dhyAna ke AsanoM se pUrva ke abhyAsa ardha titalI pUrNa titalI kauA-cAla pazuoM kI zithilIkaraNa kriyA. dhyAna ke Asana padmAsana siddhAsana siddhayoni Asana svastikAsana sukhAsana ardha padmAsana baddhayoni Asana vajrAsana tathA vajrAsana meM kiye jAne vAle Asana

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vAsana .. siMhAsana "vIrAsana Ananda madirAsana pAdAdirAsana bhadrAsana supta vajrAsana zazAMkAsana mAjAri Asana zazAMka bhujaMgAsana praNAmAsana uSTrAsana sumeru Asana / . vyAghrAsana khar3e hokara aura jhuka kara kiye jAne vAle Asana hasta uttAnAsana AkarNa dhanurAsana . kaTi cakrAsana tAr3Asana hAsana tiryak tAr3Asana utyita lolAsana meru pRSThAsana uttAna Asana samakoNAsana dvikoNAsana trikoNAsana .... dolAsana . sUrya namaskAra gaganAtana sa . padmAsana yA padmAsana meM hone vAle Asana 101 103 104 105. 106 107 108 109 112 113 127 128 yogamudrA 129 matsyAsana 131

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135 136 145 146 gupta padmAsana baddha padmAsana lolAsana .. kukuTAsana garbhAsana tolAMgulAsana pIche kI ora jhukane vAle Asana bhujaMgAsana sphiMksa kI AkRti aura sAsana tiryak aura pUrNa bhujaMgAsana zalabhAsana ardha zalabhAsana pUrNa zalabhAsana dhanurAsana sarala dhanurAsana pUrNa dhanurAsana grIvAsana kaMdharAsana setu Asana zIrSa pAdAsana ardha caMdrAsana uttAna pRSThAsana cakrAsana pRSThAsana gomukhAsana Age kI ora jhukane vAle Asana pazcimottAnAsana gatyAtmaka pazcimottAnAsana pAda prasAra pazcimottAnAsana jAnu zirAsana va ardha padma pazcimottAnAsana zIrSa aMguSTha yogAsana pAda hastAsana 153 * 154 155 . 156 157 159 160 162 164 . 165 166 167 169 170 172 -173 174

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176 177 178 180 181 182 184 185 186 187 189 190 191 194 195 hasta pAda aMguSThAsana meru AkarSaNAsana - utyita jAnu zirAsana eka pAda padmottAnAsana merudaNDa mor3akara kiye jAne vAle Asana ardha matsyendrAsana parivRtti jAnuzirAsana meru.vakrAsana bhU namanAsana sira ke bala kiye jAne vAle Asana bhUmi pAda mastakAsana . mUrdhAsana zIrSAsana sAlamba zIrSAsana nirAlamba zIrSAsana Urdhva padmAsana kapAli Asana sarvAMgAsana .. viparItakaraNI mudrA padma sarvAMgAsana pUrva halAsana halAsana druta halAsana ardha padma halAsana stambhana Asama dvipAda kandharAsana saMtulana ke Asana eka pAda praNAmAsana garur3Asana . bakAsana eka pAdAsana baka dhyAnAsana 196 197 198 200 201 202 203 206 207 208 209 210 211 .. 212 213 214 215

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216.. 217 218 220 221 . 222 222 eka pAda baka dhyAnAsana ardha padma pAdottAnAsana ardha baddha padmottAnAsana parvatAsana merudaNDAsana utthita hasta merudaNDAsana azva saMcAlana Asana vaziSThAsana vAtAyanAsana naTavara Asana naTarAja Asana utthita hasta pAdAMguSThAsana dvi hasta bhujaMgAsana. eka hasta bhujaMgAsana . saMtulana Asana pAdAMguSThAsana nirAlamba pazcimottAnAsana : haMsAsana ucca abhyAsa ke Asana pUrNa matsyendrAsana 223 224 226 227 230 ". 232 * 233. 234 235 236 238 239 kUrmAsana dhanurAkarSaNa Asana vRzcikAsana mayUrAsana padma-mayUrAsana hanumAnAsana brahmacaryAsana mUlabandhAsana gorakSAsana aSTa vakrAsana eka pAda zirAsana utyAna eka pAda zirAsana 241. 242 243 245 248 249 250 251 252 253 '255 256

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257 258 259 268 270 276 277 278 279 281 282 283 284 dvipAda zirAsana prANAyAma-prastAvanA "saiddhAntika varNana prANAyAma se pUrva ke abhyAsa nAr3I zodhana prANAyAma zItalI prANAyAma zItakArI prANAyAma bhrAmarI prANAyAma bhastrikA prANAyAma kapAlabhAti prANAyAma ujjAyI prANAyAma sUryabheda prANAyAma mUrjA prANAyAma baMdha-prastAvanA ... jAlandhara bandha ... mUla bandha uDDiyAna bandha - mahAbandha . . mudrA-prastAvanA jJAna mudrA aura cinmudrA zAmbhavI mudrA nAsikAgra dRSTi mANDUkI mudrA bhUcarI mudrA AkAzI mudrA tar3AgI mudrA. . bhujaMginI mudrA kAkI mudrA azvinI mudrA khecarI mudrA yoga mudrA prANa mudrA 293 296 298 300 301 302 303 304 305 306 307 308 309 310 312 353

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316 317 320 321 322 . 323 325 ...330 .334 viparItakaraNI mudrA mahAmudrA mahAvedha mudrA vajrolI mudrA yoni mudrA navamukhI mudrA pAzinI mudrA tAr3ana kriyA trATaka haThayoga-paricaya netI1. jala neti .. 2. sUtra neti dhauti daMta dhauti vAtasAra dhauti vAtasAra dhauti (zaMkhaprakSAlana) (laghu zaMkhaprakSAlana) . vahnisAra dhauti (agnisAra kriyA) . hRd dhauti 1. daMDa dhauti 2. vastra dhauti 3. vamana dhauti... (kuMjala kriyA)... (vyAghra kriyA) mUlazodhana nauli basti 1. jala basti 2. sthala basti kapAlabhAti 1. vAtakrama kapAlabhAti 2. vyutakrama kapAlabhAti 3. zItakrama kapAlabhAti gaigika Atmika jIvatatva mAnavIya aMtaH racanA 339 341 .341 342 342 343 344 345 347 347 37 347 347 348 360

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361 368 374 377 383 388 aMtaHsrAvI granthi-praNAlI pAcana saMsthAna zvasana saMsthAna hRdaya evaM rakta-parivahana saMsthAna mastiSka evaM nAr3I-praNAlI cunI huI abhyAsa-kramAvalI svAsthya-prApti hetu evaM azakta va vayovRddhoM ke liye prArambhika abhyAsiyoM ke liye sAmAnya pAThyakrama ucca pAThyakrama rogoM meM yoga abhyAsa .. varNa-kramAnusAra abhyAsa sUcI 389 389 390 392 393 409

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bhUmikA aneka loga AsanoM kA saMbaMdha zaktizAlI zArIrika vyAyAma yA zarIra ko mAMsala banAne vAlI prakriyAoM se jor3ate haiN| yaha dhAraNA pUrNataH galata hai| Asana na to zarIra ko jhaTake ke sAtha hilAne-DulAne ke lie banAye gaye haiM aura na anAvazyaka mAMsapeziyoM ko bar3hAne ke lie hI unakI racanA kI gayI hai| unheM vyakti ke vibhinna svarUpa, avasthA yA vibhinna staroM ke aMga-vinyAsa hI mAnA jAnA caahie| apanI aMtarAtmA ke sAtha ekAkAra hone ke anubhava ko 'yoga' kahate haiN| yaha 'ekatA' jar3a aura cetana ke dvaitabhAva ko parama tatva meM milA dene se prApta hotI hai| 'Asana' zarIra kI vaha sthiti hai jisameM Apa apane zarIra aura mana ke sAtha zAMta, sthira evaM sukha se raha skeN| pAtaMjali racita prAcIna graMtha 'yogasUtra' meM yogAsanoM kI saMkSipta paribhASA dI gaI hai- 'sthiraM sukhaM Asanam' / ataH isa saMdarbha meM kahA jA sakatA hai ki AsanoM kA abhyAsa binA kaSTa ke eka hI sthiti meM adhika se adhika samaya taka baiThane kI kSamatA ko bar3hAne ke liye kiyA jAtA hai- udAharaNArtha dhyAna ke samaya / AsanoM kA abhyAsa svAsthya lAbha evaM upacAra ke lie bhI kiyA jA sakatA hai| mAMsapeziyoM meM sAdhAraNa khiMcAva, AMtarika aMgoM kI mAliza evaM sampUrNa snAyuoM meM suvyavasthA Ane se abhyAsI ke svAsthya meM adbhuta sudhAra hotA hai| asAdhya rogoM meM lAbha evaM unakA pUrNarUpeNa nirAkaraNa bhI yogAbhyAsoM ke mAdhyama se kiyA jA sakatA hai| . anya svAsthya praNAliyoM kI tulanA meM yogAsana .. zArIrika, mAnasika aura AdhyAtmika vyaktitva ke vikAsa meM bhI AsanoM kA vizeSa mahatva hai jabaki anya zuddha vyAyAmoM kA prabhAva kevala zarIra kI mAMsapeziyoM evaM haDDiyoM para hI hotA hai| zArIrika vyAyAma zIghratApUrvaka evaM adhika zvAsa-prazvAsa kI kriyA ke sAtha kiyA jAtA hai / naTa ke pradarzana, zarIra ko puSTa karane vAle vyAyAma, bhAra uThAne vAlI praNAliyoM svastha vyaktiyoM meM . mAMsa ke vikAsa hetu upayukta haiM / vikasita mAMsapeziyoM ke liye adhika bhojana . aura rakta-ApUrti kI AvazyakatA par3atI hai| pariNAmataH hRdaya ko adhika

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kArya karanA par3atA hai tathA zvAsa-prazvAsa praNAlI kA kArya bhI apekSAkRta bar3ha jAtA hai| isa prakAra prANa zakti kA hrAsa hotA hai| ina vyAyAmoM ke abhyAsoparAntaM eka yuvaka apane ko pUrNa svastha evaM zaktizAlI anubhava kara sakatA hai, parantu bar3hatI umra ke sAtha usake vibhinna aMgoM kI kArya praNAlI maMda par3a jAtI hai| haDDiyoM ke saMdhi-sthala meM sthita komala asthiyoM ke adhika prayoga ke kAraNa zarIra ke vibhinna aMgoM kI loca samApta hone lagatI hai aura gaThiyA Adi kI samasyAyeM utpanna hone lagatI haiN| asAmAnya rUpa se vikasita mAMsapeziyA~ apanA sudRr3ha AkAra khokara DhIlI par3ane lagatI haiM, unameM sthita taMtu carbI ke rUpa meM parivartita hye jAte haiM / zarIra - gaThana ke abhyAsoM kA tyAga kara dene para yuvAvasthA meM bar3hI huI mAMsapeziyoM ke sthAna para tejI se carbI bar3hane lagatI hai| __ zramasAdhya vyAyAma tathA vajana uThAne vAle abhyAsa aura zarIra gaThana kI anya vidhiyA~ pratyeka vyakti ke liye upayogI nahIM hotiiN| bImAra yA durbala vyakti inakA abhyAsa nahIM kara sakatA / vRddha yA bacce nizcita rUpa se inakA abhyAsa nahIM kara sakate / kyA Asana inase bhinna haiM ? hA~, Asana inase pUrNataH bhinna haiM tathA adhika lAbhaprada bhI haiM / AsanoM kA abhyAsa ArAma seM, dhIre-dhIre va ekAgratA ke sAtha kiyA jAtA hai| isa prakAra bAhya evaM AMtarika donoM hI saMsthAnoM para prabhAva par3atA hai| ataH snAyumaMDala, aMtaHsrAvI graMthiyoM aura AMtarika aMga tathA mAMsapeziyA~ sucAru rUpa se kArya karane lagatI haiN| ina AsanoM kA prabhAva zarIra evaM mana para par3atA hai jisase aneka durbalatAoM se mukti milatI hai| inakA abhyAsa svastha, asvastha, yuvA, vRddha sabhI kara sakate haiM / ekAgratA evaM dhyAna ke lie ye bahuta upayogI haiN| vAstava meM vyAyAma kI anya vidhiyA~ zarIra meM viSaile padArthoM kI vRddhi karatI haiM jabaki yogAsanoM kA abhyAsa inakI mAtrA ko nyUna karatA hai| aba Apa svayaM se prazna kIjiye- 'yadi AsanoM meM vyaktitva ke pratyeka pahalU ko prabhAvita karane kI kSamatA hai to maiM zArIrika vyAyAma kI anya vidhiyoM kA abhyAsa kyoM kara rahA hU~ ?' sAmAnya lAbha zArIrika : AsanoM se zarIra kI sabase mahatvapUrNa antaHsrAvI granthi praNAlI' niyaMtrita evaM suvyavasthita hotI hai| pariNAmataH samasta graMthiyoM se

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ucita mAtrA meM rasa kA srAva hone lagatA hai| isakA suprabhAva hamAre zArIrika svAsthya ke sAtha-sAtha jIvana ke prati hamAre mAnasika dRSTikoNa para bhI par3atA hai.| yadi kisI eka granthi kA bhI kArya ThIka se saMcAlita na ho to isakA kuprabhAva svAsthya para spaSTa dikhAI detA hai / ataH yaha bahuta mahatvapUrNa viSaya hai ki isa praNAlI ko sucAru rUpa se saMcAlita rakhA jAye / roga-pIr3ita aMgoM ko niroga kara, punarjIvita kara sAmAnya kArya ke yogya banAyA jA sakatA hai| mAMsapeziyA~, haDDiyA~, snAyumaMDala, graMthi praNAlI, zvasana praNAlI, utsarjana praNAlI; rakta saMcAlana praNAlI sabhI eka-dUsare se saMbaMdhita haiM / ve eka-dUsare kI sahayogI haiM, eka-dUsare kA virodha nahIM kara sktiiN| Asana zarIra ko locadAra tathA parivartita vAtAvaraNa ke anukUla DhAlane ke yogya banAte haiN| pAcana kriyA tIvra ho jAtI hai| ucita mAtrA meM pAcaka rasa taiyAra hotA hai / anukaMpI (sympathetic) tathA parAnukaMpI (parasympathetic) taMtrikA praNAliyoM meM saMtulana A jAtA hai.| phalasvarUpa inake dvArA niyaMtrita AMtarika aMgoM ke kArya meM saMtulana AtA hai| - sArAMzataH hama kaha sakate haiM ki AsanoM ke abhyAsa se zArIrika svAsthya banA raha sakatA hai tathA asvastha zarIra ko sakriya evaM racanAtmaka kArya karane kI preraNA milatI hai| mAnasika : Asana mana ko zaktizAlI banAtA hai aura dukha-darda sahana karane kI zakti pradAna karatA hai| dRr3hatA aura ekAgratA kI zakti vikasita karatA hai / AsanoM ke niyamita abhyAsa se mastiSka zaktizAlI evaM saMtulita banA rahatA hai / binA vicalita hue Apa zAnta mana se saMsAra ke dukha, cintAoM evaM samasyAoM kA sAmanA kara sakeMge / kaThinAiyA~ pUrNa mAnasika svAsthya hetu sIr3hiyA~ bana jAtI haiN| AsanoM kA abhyAsa vyakti kI supta zaktiyoM ko jAgRta karatA hai| usameM AtmavizvAsa AtA hai, vyavahAra tathA kAryoM se vaha dUsaroM ko preraNA dene lagatA hai| - AdhyAtmika : Asana rAjayoga ke aSTAMga mArga kA tatIya sopAna hai / isa dRSTi se isakA kArya samAdhi kI ora agrasara karane vAle ucca yaugika abhyAsa - pratyAhAra, dhAraNA, dhyAna Adi ke liye zarIra ko sthira banAnA hai / haThayoga kA gahana saMbaMdha zarIra ko ucca AdhyAtmika prakriyA ke liye taiyAra karane se hai / isameM AsanoM dvArA zarIra zuddhi ko vizeSa mahatva diyA gayA hai / haThayoga pradIpikA tathA gheraNDa saMhitA jaise prAcIna graMthoM meM inakA vistRta

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varNana milatA hai| ataH hama kaha sakate haiM ki Asana svayaM AdhyAtmika anubhava bhale hI na karA sakeM paranta ve AdhyAtmika mArga kA eka sopAna haiN| kucha logoM kA bhrama hai ki Asana kevala zArIrika kriyAyeM haiM tathA AdhyAtmika mArga meM unnati se unakA koI sambandha nahIM hai / yaha dhAraNA pUrNataH galata hai kyoMki AsanoM meM dakSatA prApta kiye binA AdhyAtmika zakti kA jAgaraNa asambhava hai| kyA Adhunika vyakti ke liye Asana upayogI haiM? hA~, nizcita rUpa se / isa Adhunika yuga meM hamArA jIvana pUrNataH mazInoM para nirbhara karatA hai / hamArI khAne kI AdateM, hamAre rahane kA raMga-DhaMga bilkula kRtrima hai| hamArA jIvana prakRti se bahuta dUra haTa cukA hai aura aneka rUpoM meM usane apane prAkRtika saundarya ko kho diyA hai| hamArA bhojana banAvaTI rasAyanoM kA mizraNa raha gayA hai, jo dhIre- dhIre lekina nizcita rUpa se hamAre zarIra evaM vyaktitva para ghAtaka prabhAva DAlatA hai| yogAsanoM kA abhyAsa hameM punaH apanA prAkRtika svAsthya aura saundarya pradAna kara sakatA hai| zArIrika ArAma aura indriya sakha ke liye Adhunika manuSya ke pAsa aneka suvidhAyeM haiM / vaha kAryAlaya meM kAma karatA hai, moTe-moTe phoma ke gaddoM para sotA hai, hara jagaha kAra se yAtrA karatA hai, manoraMjana ke liye sinemA yA rAtri-klaboM meM jAtA hai aura Adhunika jIvana ke nakArAtmaka prabhAvoM para kAbU pAne ke liye zAnti aura vizrAma kI khoja meM nIMda kI goliyA~ tathA anya prakAra kI davAiyA~ letA hai| lekina zAnti, vizrAma aura sukha ke bajAya use aneka prakAra ke zArIrika, mAnasika aura bhAvanAtmaka tanAvoM kA sAmanA karanA par3atA hai| samAja kI duzcintAoM aura kuMThAoM ke bhAra se mukta hone kA use koI rAstA nahIM milatA / kyA aisA koI upAya hai jisase use ArAma mila sake ? hA~, yogAbhyAsa ke dvArA / yogAsanoM ke abhyAsa se vaha Adhunika sabhya jIvana ke roga-jaise kabja, gaThiyA, jakar3ana, nirAzA, kuNThA, tanAva Adi se apane Apa ko mukta kara sakatA hai| AsanoM ke abhyAsI jIvana ke uttaradAyitvoM evaM samasyAoM kA sAmanA karane ke liye apane meM adhika zakti aura sphUrti paayeNge| pArivArika evaM sAmAjika sambandha svataH adhika sAmaMjasyapUrNa ho jaayeNge| vaijJAnika AviSkAroM ke isa Adhunika yuga meM jIvana ko ArAmamaya 4

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banAne ke asaMkhya sAdhana haiM, paraMtu birale loga hI isa vilAsa-sAmagrI kA Ananda le pAte haiM / yadyapi yaha bAta ekadama ulTI lagatI hai, kintu hai satya / bahuta se logoM ke pAsa dhana hai lekina ve vAstava meM nirdhanoM kI-sI jindagI jIte haiM / jIvana unake liye nIrasa ho gayA hai / use bhogane kI zakti ve kho cuke haiN| jIvana ke isa nIrasa aura nirjIva DhaMga ko AsanoM dvArA sudhArA jA sakatA hai / AsanoM ke abhyAsa se Apa eka naye jIvana kA anubhava kareMge / Apa pahale kI apekSA adhika zakti kA anubhava kreNge| jIvana ke prati eka vyApaka dRSTikoNa. utpanna hogA aura dUsaroM kI samasyAoM ko Apa adhika saralatApUrvaka samajha sakeMge / dhIre- dhIre 'vizva bandhutva' kI bhAvanA jAgRta hone lgegii| ve vyakti jo apane mastiSka ko zuddha karake vicAra-zakti ko bar3hA sakeMge, unameM antardRSTi vikasita hone lagegI / jo apanI rojI-roTI mehanatamajadUrI karake kamAte haiM, ve bhI dina bhara kI thakAna aura tanAvoM se chuTakArA pAkara apane Apa ko svastha rakha sakate haiN| Ajakala bahuta se loga, vizeSataH yuvA vyaktiyoM ne apane jIvana meM kucha artha aura vyavasthA khojane ke liye mAdaka padArthoM jaise ela. esa. DI.; gA~jA, bhA~ga, zarAba Adi kA prayoga karanA zurU kara diyA hai / aise loga jIvana kA artha samajha sakeM, isake lie yoga (AsanoM sahita) hI eka ucita mArga hai| yaha anubhava karate hue ki mAdaka drava apane prabhAva meM sImita haiM, ve unase chuTakArA bhI pA skeNge| yoga kA niyamita abhyAsa unheM aMtima lakSya taka le jAyegA jisake pare koI lakSya nahIM hai| aitihAsika evaM paurANika AdhAra - zArIrika, mAnasika va AdhyAtmika saMskRti ke rUpa meM yogAsanoM kA itihAsa samaya kI ananta gaharAiyoM meM chupA huA hai| mAnava jAti ke prAcInatama sAhitya vedoM meM inakA ullekha milatA hai / veda AdhyAtmika jJAna ke bhaNDAra haiN| unake racayitA apane samaya ke mahAn AdhyAtmika vyakti the / kucha logoM kA aisA bhI vizvAsa hai ki yoga vijJAna vedoM se bhI prAcIna hai| har3appA aura mohanajodar3o (jo aba pAkistAna meM haiM ) meM purAtatvavibhAga dvArA kI gaI khudAI meM aneka aisI mUrtiyA~ milI haiM jinameM ziva aura pArvatI (unakI AdhyAtmika jIvana saMginI) ko vibhinna yogAsanoM meM aMkita kiyA gayA hai| ye bhagnAvazeSa prAgvaidika yuga ke logoM ke nivAsa sthAna rahe haiN| ataH sindha upamahAdvIpa meM Arya sabhyatA ke prasAra ke pUrva nizcita rUpa se

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unakA astitva thaa| paramparA aura dhArmika pustakoM ke anusAra AsanoM sahita yoga vidyA kI khoja zivajI ne kI / unhoMne sabhI AsanoM kI racanA kI aura apanI prathama ziSyA pArvatI ko unhoMne sikhlaayaa| aisA kahA jAtA hai ki prAraMbha meM 84,00,000 Asana the jo 84,00,000 yoniyoM kA pratinidhitva karate haiN| pratyeka vyakti ko janma-maraNa ke cakra se mukta hone ke pUrva unase avazya . gujaranA par3atA hai| ye Asana prANI kI prArambhika avasthA se mukta avasthA taka ke pragatizIla vikAsa kA pratinidhitva karate haiM / aisA vizvAsa kiyA jAtA hai ki eka janma se dUsare janma kI pUrva nirdhArita pragati ko eka ora chor3akara ina sabhI AsanoM ko karate hue vyakti eka hI jIvana kAla meM ina sabhI yoniyoM se gujara kara Age bar3ha sakatA hai| zatAbdiyoM se ina AsanoM ke rUpa meM parivartana evaM sudhAra hotA rahA hai aura mahAna RSiyoM aura yogiyoM ne inakI saMkhyA kama kara dI hai| aba jJAta AsanoM kI saMkhyA kucha sau hI raha gaI hai| inameM se kevala caurAsI kI vistRta vyAkhyA huI hai aura sAmAnya rUpa se Adhunika vyakti ke liye kevala tIsa Asana hI upayogI samajhe gaye haiN| zivajI ko parama cetanA kA pratIka mAnA gayA hai mAno parama cetanA sAkSAt ziva ke rUpa meM pRthvI para utarI ho / jaba vyakti kI AtmA sAMsArika bandhanoM se mukta hotI hai taba use zuddha cetanA kA stara prApta hotA hai / pArvatI ko akhila brahmANDa kI jananI mAnA gayA hai| ve parama jJAna kI avatAra haiM | unakI kRpA se vyakti mukta hokara parama cetanA se ekAkAra ho jAtA hai| aisA kahA jAtA hai ki apane samasta baccoM ke prati prema aura dayA ke kAraNa unhoMne apane gupta jJAna ko taMtra zAstra ke rUpa meM diyA / ve taMtra kI prathama guru haiN| mAtR pakSa hama sabhI ke andara sthita gupta zakti kA pratinidhitva karatA hai| yaha mahAn zakti 'kuNDalinI' ke nAma se bhI jAnI jAtI hai| - taMtra do zabdoM ke yoga se banA hai- 'tanoti evaM traayti'| ina do zabdoM kA artha kramazaH vistAra evaM mukti hai| ataH 'taMtra' cetanA ke vistAra kA vijJAna hai jisake dvArA hama use usakI sImAoM se mukta kara dete haiN| yoga taMtra kI hI eka zAkhA hai, hama yoga ko taMtra se pRthaka nahIM kara sakate / donoM kI utpatti ziva aura zakti se huI hai / cetana aura jar3a ko eka-dUsare se alaga nahIM kiyA jA sakatA hai| agni aura tApa kI taraha donoM hI eka-dUsare ke

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pUraka haiN| taMtra sAdhAraNa logoM ke liye eka mArga hai jisa para calakara sAMsArika vastuoM ke bhoga kI kSamatA rakhate huye ve apane ko sAMsArika sImAoM aura bandhanoM se mukta kara sakate haiM / taMtra meM sarvaprathama vyakti ko apane zarIra aura mana kI sImAoM ko nApa lenA Avazyaka hai / isake bAda taMtra aisI vidhiyoM kA nirdeza karatA hai jisase bhautika cetanA kA daivI cetanA meM aura phira zuddha-mukta cetanA meM vistAra kiyA jAtA hai| zarIra, mana aura cetanA ko zuddha karane ke liye aneka prakAra ke Asana, prANAyAma, mudrA aura bandhoM kA abhyAsa kiyA jAtA hai / yaha spaSTa hai ki isa prakAra yoga kI vidhiyoM kA mUla taMtra meM hai| __ aitihAsika pramANa ke AdhAra para yogAsanoM ke prathama vyAkhyAkAra mahAna yogI gorakhanAtha the / inake samaya meM yoga-vijJAna logoM meM adhika lokapriya nahIM thA / gorakhanAtha jI ne apane nikaTatama ziSyoM ko sabhI Asana sikhAye / usa - kAla ke yogI samAja se bahuta dUra parvatoM aura jaMgaloM meM rahA karate the| vahA~ ve ekAnta meM tapasyA kA jIvana vyatIta karate the| unakA jIvana prakRti para Azrita va bilkula sAdA evaM sarala thA / jAnavara hI yogiyoM ke mahAna zikSaka the, kyoMki jAnavara sAMsArika samasyAoM evaM rogoM se mukta jIvana vyatIta karate haiN| jAnavaroM ko kisI DaoNkTara kI AvazyakatA nahIM par3atI aura na hI ilAja ke liye unheM davAe~ cAhie / prakRti unakI eka mAtra sahAyaka hai / yogI, RSi aura maniyoM ne jAnavaroM kI gatividhiyoM para bar3e dhyAna se vicAra kara unakA anukaraNa kiyaa| isa prakAra vana ke jIva-jantuoM ke adhyayana se yoga kI * aneka vidhiyoM kA vikAsa huA / kyA yaha Azcarya kI bAta nahIM hai ki yoga roga - upacAra kI eka prAkRtika evaM prabhAvazAlI praNAlI hai? isa yuga meM yoga sAre saMsAra meM phaila rahA hai| isakA jJAna hara eka kI sampatti bana rahA hai| Aja DaoNkTara aura vaijJAnika yoga ke abhyAsa kI salAha dete haiN| aba pratyeka vyakti anubhava kara rahA hai ki yoga kevala nirjanavAsI - sAdhu-saMnyAsiyoM ke liye hI nahIM, paraMtu pratyeka vyakti ke liye Avazyaka hai| AsanoM kA vargIkaraNa sAdhAraNa tathA vyasta vyakti ke liye isa pustaka meM diye hue sabhI AsanoM ko karanA atyAvazyaka tathA saMbhava nahIM hai / ataH AsanoM ko tIna samUhoM meM vibhakta kara diyA gayA hai|

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prArambhika samUha ke Asana naye abhyAsiyoM, durbala tathA bImAra logoM ke liye haiM jo ki kaThina AsanoM ko karane meM asamartha haiN| ye Asana zarIra evaM mana ko ucca AsanoM evaM dhyAnAbhyAsoM hetu upayukta banAne ke liye haiN| ye Asana kisI bhI hAlata meM unnata AsanoM se nikRSTa nahIM haiM / ye zArIrika svAsthya ko bhI bar3hAte haiM / isa samUha meM pavana - muktAsana, dhyAna ke pUrva karane vAle Asana tathA dhyAna ke Asana haiN| madhyama samUha ke Asana thor3e kaThina haiM / ye una logoM ke lie haiM jo prArambhiva samUha ke AsanoM ko AsAnI se kara sakate haiM / isa samUha meM sthiratA, ekAgratA tathA zvAsa-kriyA ke sAtha ekIkaraNa karane vAle Asana haiM jaise- sUrya namaskAra, yogamudrA Adi / unnata zreNI ke Asana unhIM logoM ke lie haiM jinhoMne apanI mAMsapeziyoM, nAr3I - saMsthAnoM tathA madhyama vargIya AsanoM para dakSatA prApta kara lI hai| logoM ko ina AsanoM ko karane ke liye ekAeka utAvalA nahIM honA cAhiye, baldi kisI yoga zikSaka kI sahAyatA lenI caahiye| : ina tInoM samUhoM ke AsanoM ko unake abhyAsa karane kI gati ke anusAra punaH do bhAgoM meM vibhakta kiyA gayA hai| gatizIla abhyAsa meM ve Asana Ate haiM jinameM zarIra zakti ke sAtha gatizIla rahatA hai / vAstava meM ye vyAyAma haiM, phira bhI isa pustaka meM hama inakA ullekha AsanoM ke rUpa meM kareMge / yadyapi 'Asana' zabda kA artha hI 'sthira - sthiti hai unakA uddezya mAMsapeziyoM ko vikasita karanA athavA vyakti ko haSTa-puS banAnA na hokara zarIra ko lacIlA banAnA, rakta- saMcAra kI gati ko tIvra karanA, zarIra ko garma rakhanA aura zarIra ke vibhinna bhAgoM meM ruke hue rakta me saMcAra lAnA hai| ve camar3I aura mAMsapeziyoM ko puSTa rakhate haiM, phephar3oM ko zakti pradAna karate haiM aura pAcana va mala - niSkAsana praNAliyoM kI gati ke bar3hA dete haiN| ve khAsa taura se nae abhyAsiyoM ke liye lAbhaprada haiM / sUrya namaskAra, pavanamuktAsana samUha, gatizIla pazcimottAnAsana, gatizIla bhujaMgAsana Adi gatizIla abhyAsoM ke antargata haiN| sthira abhyAsoM ko zarIra meM bahuta hI kama yA binA gati ke kiyA jAtA hai aksara kucha yA adhika samaya ke liye eka hI sthiti meM rahA jAtA hai / inaka uddezya AMtarika aMgoM, granthiyoM aura mAMsapeziyoM kI halkI mAliza ke.sAtha. sAtha sampUrNa zarIra ke snAyuoM ko zithila karanA hotA hai / ve mukhya rUpa se

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mana ko zAnta rakhane se sambandhita haiM aura abhyAsI ko dhyAna jaise ucca abhyAsoM ke liye taiyAra karate haiN| inameM se kucha pratyAhAra kI sthiti lAne meM vizeSa rUpa se upayogI haiN| kucha zarIra ko acala aura sthira banAkara use dhyAna ke liye taiyAra karate haiN| ina abhyAsoM meM sAmAnya rUpa se zvAsa-prazvAsa kI gati dhImI ho jAtI hai aura abhyAsI zarIra ke kisI eka vizeSa bhAga ke prati saceta rahatA hai| alaga-alaga AsanoM meM zarIra ke alaga-alaga bhAgoM para dhyAna rakhA jAtA hai / isa pustaka ke adhikAMza Asana isI varga ke haiM jaisezIrSAsana, sarvAMgAsana, padmAsana Adi /

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nirdeza evaM sAvadhAniyA~ - AsanoM ko sIkhanA prArambha karane se pUrva nimnAMkita nirdezoM evaM sAvadhAniyoM kA adhyayana bhalI-bhA~ti kara lenA cAhiye / yadyapi koI bhI vyakti Asana karanA prAraMbha kara sakatA hai lekina Asana prabhAvazAlI evaM vAstava meM lAbhakArI tabhI ho sakate haiM jabaki unake liye ucita DhaMga se taiyAriyA~ kI jaayeN| A~toM ko khAlI rakhanA AsanoM kA abhyAsa karane ke pUrva mUtrAzaya aura A~teM khAlI kara lI jAyeM to ThIka rahatA hai| agara Apako kabja hai to do-tIna gilAsa halkA namakIna pAnI pIkara haThayoga ke antargata zaMkhaprakSAlana ke khaNDa meM diye gaye AsanoM - tAr3Asana, tiryak - tAr3Asana, kaTi-cakrAsana, tiryak - bhujaMga Asana va udarAkarSaNAsana kA abhyAsa kreN| isase kabja meM rAhata milegI / yadi ArAma na mile to pavanamuktAsana kA krama avazya sahAyaka siddha hogA / hA~, AsanoM se pUrva pratidina mala- tyAga kA eka nizcita samaya avazya banA leM / jora na lagAyeM, balki pUre zarIra ko DhIlA chor3a deN| kucha saptAha ke bAda A~teM svayaM pratidina nizcita samaya para mala-niSkAsana karane lgeNgii| julAba Adi se baceM, kyoMki auSadhiyoM ke sevana se A~toM kI svAbhAvika zakti zithila ho jAtI hai| peTa ko khAlI rakhanA Asana karate samaya peTa avazya hI khAlI rahanA cAhie | isalie bhojana lene ke tIna-cAra ghaMTe bAda taka Asana nahIM karane cAhie / yahI kAraNa hai ki prAtaH kAla Asana karanA ucita mAnA jAtA hai| isa samaya nizcita - rUpa se peTa khAlI rahatA hai| dhUpa-snAna laMbe dhUpa-snAna se zarIra kA tApakrama bar3ha jAtA hai, ataH dhUpa-snAna ke turanta bAda Asana mata kIjiye / zvAsa-prazvAsa hamezA nAka se zvAsa lIjiye, jaba taka ki isake viparIta koI vizeSa nirdeza na diye gaye hoM / vivaraNa meM jisa prakAra nirdeza diyA gayA ho, zvAsa ko usI prakAra AsanoM ke sAtha jor3iye / 10

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___AsanoM ke abhyAsa ke liye kambala ko cAra partoM meM mor3a kara prayoga kIjiye / aise bichAvana kA prayoga na kareM jo mulAyama ho yA jisameM havA bharI ho| abhyAsa kA sthAna aise khule huye havAdAra kamare meM AsanoM kA abhyAsa kIjiye jahA~ kA vAtAvaraNa zAnta ho / kamare kI havA zuddha evaM tAjI honI cAhiye tAki zvAsa ke sAtha Apa svataMtra rUpa se oSajana-vAyu le skeN| abhyAsa Apa bAhara bhI kara sakate haiM parantu AsapAsa kA vAtAvaraNa suhAvanA honA cAhiye- jaise sundara bAga / teja havA meM va sardI aura dhue~-mizrita, badabUdAra, dUSita evaM gandI havA-yukta sthAna meM abhyAsa na kareM / ghara ke sAja-sAmAna, Aga athavA anya kisI aisI cIja ke pAsa abhyAsa na kareM jo Apake abhyAsoM meM bAdhaka bane / aneka durghaTanAe~ ghaTa jAtI haiM kyoMki abhyAsI aisI vastuoM kI ora gira jAte haiM jo unheM svataMtra rUpa se bhUmi para girane se rokatI haiM; vizeSakara zIrSAsana Adi AsanoM ke abhyAsa kAla meM isa bAta kA dhyAna rakhanA cAhiye / abhyAsa bijalI ke paMkhe ke nIce na kreN| .. tanAva Asana karate samaya anAvazyaka jora mata lagAiye / tanAva kI sthiti se . baciye / yadyapi zurU-zurU meM abhyAsI apanI mAMsapeziyoM ko kar3I pAyeMge, parantu kucha hI saptAha ke niyamita abhyAsa ke daurAna yaha anubhava karake unheM Azcarya hogA ki unakI mAMsapeziyA~ dhIre-dhIre, lekina nizcita rUpa se lacIlI ho rahI haiM aura phira ucca AsanoM ko karane meM kisI prakAra se kaThinAI nahIM hogii| Ayu sImA . .. Asana vibhinna Ayu ke strI-puruSoM dvArA kiye jA sakate haiN| yoga ke daravAje sabhI ke liye khule haiM aura sabhI isase lAbha uThA sakate haiM / 'yoga - mA~' ke hRdaya meM apane sabhI baccoM ke liye samAna sneha hai; cAhe ve vivekI hoM yA ajJAnI, dhanI hoM yA nirdhana / yoga ke liye ve sabhI barAbara haiM; unakI jAti, dharma, varNa yA rASTrIyatA kucha bhI ho / 11

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sImAe~ ve loga jo peTa meM chAle. TI.bI., A~ta utarane jaise dIrgha va sthAyI rogoM se pIr3ita haiM athavA jinakI haDDI TUTa gayI ho, unheM AsanoM kA abhyAsa prArambha karane se pUrva kisI yoga-zikSaka athavA DaoNkTara se salAha lenI cAhiye / yadi koI vyakti yaha anubhava kare ki kisI kAraNavaza use Asana nahIM karanA cAhiye to use vizeSajJa kI salAha lenI caahiye| abhyAsa kA samaya ... bhojana ke bAda ke samaya ko chor3akara AsanoM ko kabhI bhI kiyA jA sakatA hai| vaise sabhI yaugika abhyAsoM ko karane kA sabase uttama samaya prAtaH cAra se chaH baje hai / saMskRta meM isa samaya ko brahma muhUrta kahA gayA hai| yaha samaya ucca-yaugika abhyAsoM hetu atyanta upayukta evaM grahaNazIla hai / isa samaya vAtAvaraNa zuddha, zAnta va saura-kiraNoM se paripUrNa rahatA hai / peTa aura A~toM kI gatividhiyA~ ruka cukI hotI haiM, mana ke cetana-stara para koI gaharI chApa nahIM hotI aura pUre dina kI taiyArI meM vicAroM se zunya rahatA hai| saMbhavataH abhyAsI ko zAma kI apekSA isa samaya mAMsapeziyA~ adhika kar3I lgeN| vaise niyamita aura lagana se kiye gaye abhyAsa se mAMsapeziyA~ itanI lacIlI ho jAyeMgI ki yadi kabhI zAma ko Asana kiye jAyeM to zarIra tulanAtmaka rUpa se rabara kA eka Tukar3A sA lgegaa| sarvaprathama Asana, phira prANAyAma aura anta meM dhyAna kreN| vizeSa Asana krama ke abhyAsa ke lie yoga zikSaka se salAha leN| zArIrika cetanA ___ Apa jaba bhI Asana kareM, unheM bahuta dhIre-dhIre kareM aura pUre zarIra ke prati saceta rheN| yadi Apa darda yA sukha kA anubhava kareM to binA kisI pratikriyA ke isa bhAvanA ke prati kevala saceta evaM jAgarUka rheN| isa prakAra ApameM ekAgratA evaM sahanazakti vikasita hogii| vastra ___Asana karate samaya DhIle, halke aura ArAmadAyaka vastra dhAraNa karanA adhika suvidhAjanaka rahatA hai / abhyAsa prArambha karane se pUrva cazmA, kalAIghar3I, AbhUSaNa Adi utAra dene cAhiye / 12.

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snAna . acchA hogA ki AsanoM se pUrva zItala jala se snAna kara leN| yaha AsanoM ke prabhAva ko bahuta bar3hA degA / zithilIkaraNa Asana karane ke pahale aura bAda meM zavAsana kreN| zarIra ko adhika se adhika DhIlA evaM tanAvarahita chor3ane para dhyAna deN| yadi AsanoM ke abhyAsa ke madhya meM Apa thakAna kA anubhava kareM to zavAsana kara leM / zavAsana bar3A sarala pratIta hotA hai, parantu ise ucita DhaMga se pUrNa zithilIkaraNa ke sAtha karanA bar3A kaThina hai| bhojana AsanoM ke abhyAsiyoM ke liye bhojana ke koI vizeSa niyama nahIM haiM, parantu unake liye yaha adhika hitakara hogA ki ve prAkRtika khAdya-padArtha grahaNa kareM aura tarka-saMgata madhyama mArga apanAyeM | lokapriya evaM sAmAnya rAya ke viparIta yoga yaha nahIM kahatA ki Apa zAkAhArI ho jAyeM; yadyapi yoga kI ucca avasthAoM meM abhyAsI ko zAkAhArI hone kI salAha bhI dI jAtI hai| eka yoga abhyAsI ke liye ucita salAha yahI hai ki vaha AdhA peTa bhojana se bhara le, eka cauthAI pAnI se bhare aura zeSa eka cauthAI khAlI chor3a de / apanI bhUkha zAnta karane ke lie to paryApta bhojana lenA cAhie, lekina itanA adhika nahIM ki bhArIpana aura sustI kA anubhava hone lage | do dRSTikoNa haiM- kyA Apa jIne ke lie khA rahe haiM athavA khAne ke liye jI rahe haiM ? . . yadi Asana AdhyAtmika pragati ko dhyAna meM rakhate hue kiye jA rahe haiM to abhyAsI ko aise bhojana se bacanA cAhiye jo pAcana praNAlI meM amlatA yA vAyu utpanna kre| ___ yadi kisI vizeSa roga se pIr3ita haiM to bhojana-saMbaMdhI sAvadhAniyA~ usa roga vizeSa ke anusAra baratI jAnI cAhie / isa saMbaMdha meM vizeSajJa se rAya avazya hI lenA caahie| AsanoM kA tyAga yadi Asana ke daurAna zarIra ke kisI aMga meM atyadhika pIr3A hotI hai to usa Asana kA abhyAsa turanta baMda kara kisI jAnakAra se Avazyaka 13

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salAha lI jAye / yadi kisI Asana meM atyadhika kaSTa yA becainI ho to usa sthiti meM adhika dera na rukiye, Asana samApta kara diijiye| . viparIta Asana yadi A~toM meM vAyu, atyadhika uSNatA yA rakta atyadhika azuddha ho to sira ke bala kiye jAne vAle Asana na kiye jaayeN| viSaile tatva mastiSka meM pahu~cakara use kSati na pahu~cA sakeM, isake liye yaha sAvadhAnI bahuta mahatvapUrNa 14.

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prArambhika Asana samUha

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pavanamuktAsana pavana kA artha vAyu, mukta kA artha chuTakArA evaM Asana kA artha zarIra kI eka vizeSa sthiti hai / ataH pavanamuktAsana aise abhyAsoM kA samUha hai jo zarIra se vAta nikAlane meM madada karate haiN| abhyAsa ke isa krama ko pratidina Asana - kAryakrama ke prArambha meM jor3oM ko DhIlA evaM mAMsapeziyoM ko lacIlA karane ke liye kiyA jAnA cAhiye / ye naye abhyAsiyoM, durbala, bImAra, hRdaya ke rogiyoM, ucca rakta - cApa vAloM evaM una vyaktiyoM ke liye hai jinakA zarIra anya AsanoM ke liye kar3A aura belocadAra hai| -- pavanamuktAsana kA samUha bar3A sarala hai phira bhI ve zarIra ke kapha, pitta aura vAta ko niyamita karane meM bar3e prabhAvazAlI haiN| hamArA matalaba peTa va A~toM meM banane vAlI vAyu hI nahIM hai balki vaha vAya bhI hai jo zarIra ke pratyeka jor3a meM banatI hai| kyoki zarIra meM galata rAsAyanika pratikriyAoM ke kAraNa gaThiyA kA darda aura kar3Apana prArambha ho jAtA hai / amla va pitta se matalaba pAcana meM sahAyaka rasoM se hI nahIM, balki 'yUrika amla' se bhI hai jise zarIra se nirantara nikalate rahanA cAhiye / adhika amla banane se zarIra ke kucha aMgoM meM ThIka DhaMga se kArya karane meM avarodha utpanna hone lagatA . pavanamuktAsana kA abhyAsa zarIra se vAyu aura amla nikAlane meM sahAyaka siddha hogA; vizeSataH jor3oM se / ye abhyAsa azakta, durbala, bImArI ke bAda svAsthya - lAbha cAhane vAloM evaM una logoM ke liye upayogI haiM jinheM apane zarIra va usake vibhinna aMgoM ko hilAne - DulAne meM kaThinAI hotI hai| bImArI aura lambe vizrAma ke bAda mAMsapeziyoM ko naye sire se kAma karane kI Adata DAlane ke liye ina abhyAsoM ko kiyA jA sakatA hai| mAMsapeziyoM ke sabhI prakAra ke rogoM se chuTakArA dilAne meM bhI ye prabhAvazAlI haiN| pavanamuktAsana ke krama ko do pramukha samUhoM meM vibhAjita kiyA gayA hai- gaThiyA nirodhaka samUha aura vAyu (vAta) nirodhaka samUha / ina donoM samUhoM ko pustaka meM diye gaye kramAnusAra karanA cAhie / 17

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gaThiyA nirodhaka abhyAsa ina abhyAsoM kA zarIra ke vibhinna jor3oM evaM aMgoM para lAbhakArI prabhAva par3atA hai / yadyapi ye bar3e sarala lagate haiM parantu abhyAsI para inakA bar3A sUkSma prabhAva . par3atA hai / abhyAsa ke isa samUha ko saMskRta meM 'sUkSma - vyAyAma' bhI kahate haiN| - pavanamuktAsana prArambha karane se pUrva apane Apako zArIrika aura mAnasika rUpa se tanAvarahita sthiti meM lAne ke liye zavAsana kA abhyAsa kreN| pITha ke bala leTa jaayeN| pairoM ke bIca thor3A phAsalA chor3a deN| hAtha kamara ke donoM ora tathA hatheliyA~ Upara kI ora cita rakheM / apane sabhI jor3oM evaM mAMsapeziyoM ko DhIlA chor3ane kA prayAsa kIjie / sabhI prakAra ke tanAvoM se mukta ho jAiye / apane zarIra kA anubhava kIjie; zvAsa - prazvAsa ke prati jAgarUka rahiye / dhyAna rahe ki Apa zithilIkaraNa kA abhyAsa kara rahe haiM / binA kisI prayAsa ke zvAsa kA pravAha svataH aura sAmAnya rUpa se hotA rahe / apanI zvAsoM ko giniye / zvAsa - gaNanA ke abhyAsa ke daurAna kisI bhI prakAra ke vicAroM ko dabAiye nhiiN| bhAvanAtmaka rUpa se prabhAvita hue binA unheM sAkSIbhAva se dekhate jAiye / ApakA mukhya lakSya zithilIkaraNa hai / sampUrNa zarIra aura mana ko pUrA DhIlA chor3a dIjiye / kucha samaya ke lie apanI samasta cintAoM, AzaMkAoM evaM sAMsArika samasyAoM ko bhUla jaaie|| kucha kSaNoM ke bAda apane zarIra kA anubhava karate hue hAthoM aura pairoM ko dhIre-dhIre hilAte hue uTha baiThiye / aba Apa zArIrika aura mAnasika rUpa se pavanamuktAsana prArambha karane ke lie taiyAra haiN|

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- pairoM kI aMguliyoM aura Takhane mor3anA abhyAsa 1 evaM 2 abhyAsa 1 : pairoM kI aMguliyA~ mor3anA vidhi . . . apane pairoM ko zarIra kI sIdha meM sAmane phailA kara baiTha jAiye / apane hAthoM ke sahAre thor3A pIche kI ora jhuka jAiye | hAtha sIdhe rakhiye, kohaniyA~ mor3iye nhiiN| pairoM kI aMguliyoM ke prati jAgarUka rahiye / paMjoM ko kar3A rakhate hue aMguliyoM ko dhIre-dhIre Age-pIche mor3iye / isa kriyA kI 10 AvRttiyA~ kIjiye / abhyAsa 2 : Takhane mor3anA vidhi - abhyAsa 1 kI mUla sthiti meM baiThe rhie| .. TakhanoM ko jor3oM se jhukAte hue donoM paMjoM ko jitanA saMbhava ho sake, utanA Age-pIche mor3iye / 10 bAra dohraaiye| 1

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Takhane ko vRttAkAra aura usakI dhurI para ghumAnA .. Nitire . abhyAsa 3. .abhyAsa 4 abhyAsa 3: Takhane ko vRttAkAra ghumAnA vidhi abhyAsa 1 kI mUla sthiti meM baiThe rahiye / pairoM ko sIdhe rakhate hue unake bIca meM kucha phAsalA chor3a dIjiye / er3I ko jamIna para rakhate hue dAhine paMje ko Takhane se dAyIM ora tathA. phira bAyIM ora vRttAkAra ghumaaiye| 10 bAra dohraaiye| isI abhyAsa ko bAe~ paMje se kiijiye| donoM paMjoM ko eka sAtha vRttAkAra ghumAte hue isI abhyAsa ko doharAiye / abhyAsa 4: Takhane ko usakI dhurI para ghumAnA vidhi mUla sthiti meM A jaaiye| dAhinA TakhanA bAyIM jA~gha para rakhiye / bAe~ hAtha kI sahAyatA se dAhinA paMjA pahale dAhinI ora se tathA phira bAyIM ora se vRttAkAra ghumAiye / aisA 10 bAra kIjiye / yahI kriyA bAe~ paMje se kiijiye|

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ghuTane ko mor3anA va usakI dhurI para vRttAkAra ghumAnA abhyAsa 5 . abhyAsa 5: ghuTane ko mor3anA vidhi mUla sthiti meM Aiye / . dAhine paira ko ghuTane se mor3iye aura donoM hAthoM ko dAhinI jA~gha ke nIce bA~dha liijiye| hAthoM ko dAhinI jA~gha ke nIce ghuTane ke samIpa rakhate hue er3I ko binA jamIna se sparza kiye hue dAhine paira ko sIdhA kIjiye | phira dAhine paira ko ghuTane se jitanA saMbhava ho sake, utanA mor3ate hue er3I dAhine nitamba ke pAsa lAiye / 10 bAra dohraaiye| isI prakAra bAe~ paira se kiijiye| abhyAsa 5: (prakArAntara) ghuTane ko usakI dhurI para vRttAkAra ghumAnA mUla sthiti meM A jaaiye| dAhine paira ko phailAne ke bajAye jA~gha ko dhar3a ke pAsa pakar3a kara rakhie aura paira ke nicale hisse ko ghuTane se vRttAkAra rUpa meM ghumAiye / 10 bAra ghar3I kI suI kI dizA meM tathA 10 bAra isake viparIta ghumAiye / yahI kriyA bAe~ paira se kIjiye / 21

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merudaNDa ko dAyeM-bAyeM mor3anA __ abhyAsa 6 abhyAsa 6 : merudaNDa ko dAyeM-bAyeM mor3anA vidhi mUla sthiti meM aaiye| ArAma ke sAtha paira eka-dUsare se jitane dUra phailA sakeM , phailA lIjiye / . hAthoM ko sIdhe rakhate hue dAhine hAtha ko bAe~ paira ke aMgUThe ke pAsa lAiye aura bAyIM bhujA ko pIche kI ora phailA diijiye| donoM bhujAe~ eka sIdha meM rheN| apanI gardana ko pIche mor3ate hue bAe~ hAtha kI ora dRSTi rkhie| isake pazcAt dhar3a ko viparIta dizA meM mor3ate hue bAe~ hAtha ko dAhine paira ke aMgUThe ke pAsa lAiye aura dAhinI bhujA pIche kI ora phailA diijiye| yaha eka AvRtti huii| 10 se 20 AvRttiyoM taka aisA kiijie| prArambha meM abhyAsa ko dhIre - dhIre kiijiye| phira kramazaH use adhika gatizIla DhaMga se kiijiye| yadi abhyAsI cAhe to pairoM ko binA mor3e huye tathA apekSAkRta dUra-dUra phailAkara pUre abhyAsa ko duharA sakatA hai| 22

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- artha titalI aura ghuTane ko ghumAnA .- ... - -- : abhyAsa 8 abhyAsa 7 abhyAsa 7 : artha titalI vidhi bAe~ paira ko mor3iye aura usake talave ko dAhinI jA~gha para rakha diijiye| ... dAhine hAtha se dAhine paira kA ghuTanA pakar3iye aura bAyA~ hAtha mur3e hue bAe~ ghuTane para rakha diijiye| mur3e hue paira kI mAMsapeziyoM ko jitanA saMbhava ho sake, utanA DhIlA chor3ate hue use bAe~ hAtha kI madada se Upara - nIce hilAiye / isa abhyAsa ko karate rahiye jaba taka ki bAyA~ ghuTanA jamIna se pUrNataH yA aMzataH chU na jaaye| isI prakAra dAhine paira se kiijiye| kucha dinoM yA saptAhoM ke abhyAsa ke bAda ghuTane binA kisI prayAsa yA asuvidhA ke pharza para Tikane lgeNge| abhyAsa 8: ghuTane ko ghumAnA abhyAsa 7 kI sthiti meM rahiye, lekina dAhine hAtha se bAe~ paira kI aMguliyA~ pakar3a kara bAe~ ghuTane ko donoM ora vRttAkAra ghumaaiye| dhIre - dhIre ghere ke vRtta ko bar3A karate jAiye / ghuTane ko 10 bAra dAyIM tathA bAyIM ora ghumAiye / yahI kriyA dAhine ghuTane se kiijiye| 23

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pUrNa titalI abhyAsa 9 (2) abhyAsa 9 (1) abhyAsa 9: pUrNa titalI vidhi 1. baiThane kI sthiti meM pairoM ke talave eka sAtha saTA dIjiye / er3iyoM ko jitanA saMbhava ho sake , zarIra ke pAsa lAiye / donoM hAthoM kI aMguliyoM ko eka-dUsare meM pha~sA kara paMjoM ke nIce rakhiye / tatpazcAt kehuniyoM se ghuTanoM ko jamIna kI ora dhIre-dhIre dabAiye / , ghuTanoM ko nIce dabAte hue zarIra ko Age kI ora jhukAiye aura mastaka se bhUmi kA sparza kIjie / prArambha meM isameM kaThinAI kA anubhava ho sakatA hai| 2. donoM talavoM ko saTAe hue hI hAthoM ko ghuTanoM para rakhiye / bhujAoM kA dabAva DAlate hue ghuTanoM ko jamIna kI ora kIjiye aura unheM phira se uchala kara Upara Ane diijiye| 20 yA adhika bAra duhraaiye| 3. usI sthiti ko banAye rakhiye lekina hAthoM ko pIche kamara ke donoM ora rakhiye / bhujAe~ sIdhI rheN| phira ghuTanoM ko Upara-nIce kiijiye| 20 yA adhika bAra duhraaiye| 24

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kauA cAla abhyAsa 10 abhyAsa 10: kauA cAla vidhi jamIna para uka. (paMjoM ke bala ) baiTha jAiye / hatheliyoM ko ghuTanoM para jamA dIjiye aura usI sthiti meM calanA zurU kIjie / Apa aMguliyoM athavA paMjoM ke bala cala sakate haiN| phira bhI jisameM adhika kaThinAI lage, usI DhaMga se kIjiye / binA kisI tanAva ke thor3e samaya ke liye isa abhyAsa ko kiijiye| TippaNI pratyeka kadama para ghuTane se jamIna ko chUte hue kauA cAla kA abhyAsa kiijiye| lAbha dhyAna ke AsanoM ke liye pairoM ko taiyAra karane hetu yaha bar3A acchA abhyAsa hai / jinake pairoM meM rakta - saMcAra ThIka se nahIM hotA, unake liye bhI yaha upayogI hai| kabja se pIr3ita loga ise hitakara paayeNge| unheM do gilAsa pAnI pIkara kauA cAla kA abhyAsa eka minaTa ke liye karanA * cAhiye / do gilAsa pAnI aura pIjiye aura abhyAsa ko punaH doharAiye / ise 3 - 4 bAra duharAiye, kabja avazya dUra ho jAyegA /

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muTThiyoM kasa kara bA~dhanA aura kalAI mor3anA . . abhyAsa 12 abhyAsa 11 abhyAsa 11: muTThiyA~ kasa kara bA~dhanA vidhi . prArambhika sthiti meM A jaaiye| .. jamIna ke samAnAntara kandhoM taka apanI donoM bhujAoM ko zarIra ke sAmane kI ora phailA diijiye| donoM hAthoM kI aMguliyoM ko phailAkara unameM tanAva utpanna kiijiye| ... aMgUThoM ko andara rakhate hue kasa kara muTThiyA~ banda kIjiye / phira se aMguliyoM ko phailAiye aura * tanAva utpanna kIjiye / ise 10 bAra duhraaiye| abhyAsa 12 : kalAI mor3anA vidhi abhyAsa 11 kI sthiti meM rhiye| hatheliyoM ko kalAI se Upara kI ora mor3iye jaise ki Apa apanI hatheliyoM ko dIvAla se saTA rahe hoN| . hatheliyoM ko kalAI se nIce kI ora karate hue aMguliyoM ko Upara kI ora rahane kI sthiti se jamIna kI ora kiijiye| aMguliyoM ko punaH Upara kI tarapha kIjiye / ise 10 bAra duhraaiye| hotA . 26

Page #44
kalAI ke jor3a ko ghumAnA abhyAsa 13 abhyAsa 13 : kalAI ke jor3a ko ghumAnA vidhi ... abhyAsa 12 kI. hI sthiti meM rahiye lekina isa bAra kevala dAhinA hAtha phailAkara rkhiye| dAhine hAtha kI muTThI kasa kara bA~dhiye aura kalAI se use 10 bAra dAhinI ora vRttAkAra ghumaaiye| phira muTThI bAyIM ora 10 bAra ghumAiye / isI ko bAyeM hAtha se duhraaiye| maTTiyoM ko kasa kara bA~dha leM aura hAthoM ko sAmane kI ora phailA deN| ... donoM muTThiyoM ko eka sAtha 10 bAra dAhinI ora se va 10 bAra bAyIM ora se ghumaaiye| 27

Page #45
kehuniyoM mor3anA aura kandhoM ko ghumAnA . abhyAsa 14 (1) abhyAsa 14 (2) va 15 abhyAsa 14 (1) : kehuniyA~ mor3anA vidhi abhyAsa 13 kI sthiti meM hI rahiye lekina phaile hue hAthoM kI muTThiyA~ . khulI raheMgI / hatheliyA~ Upara kI ora raheM / bhujAoM ko kehuniyoM se mor3ate hue aMguliyoM se kandhoM kA sparza kiijiye| bhujAoM ko phira sIdhA kara liijiye| ' ise 10 bAra duhraaiye| abhyAsa 14 (2) : kehumiyA~ mor3anA vidhi sAmane ke bajAye bhujAoM ko bAjU meM phailA kara isI abhyAsa ko 10 bAra duhraaiye| abhyAsa 15 : kandhoM ko ghumAnA vidhi abhyAsa 14 (2) kI sthiti meM hI bane rhiye| . .. aMguliyoM ko kandhoM para rakhe hue kandhoM ko Adhe jor3oM se vRttAkAra 10 - 10 bAra dAyIM aura bAyIM ora ghumaaiye| kehuniyoM se banane vAle vRtta ko jitanA sambhava ho sake, bar3A banAyeM aura aisA karate samaya kehuniyoM ko sIne ke sAmane se eka-dUsare se sarza karane deN| 28

Page #46
- gardana jhukAnA, mor3anA va ghumAnA abhyAsa. 16 (1) abhyAsa 16 (2), (3) abhyAsa 16 (1) vidhi baiThane kI sthiti meM paira sIdhe rakhate hue donoM hAthoM ko jA~ghoM ke donoM ora jamIna para rakha liijie| dhIre-dhIre sira Age-pIche le jAiye / 10 bAra duhraaiye| abhyAsa 16 (2) , vidhi mu~ha ko sAmane kI ora rakhe hue sira ko dhIre-dhIre dAe~ - bAe~ jhukAiye / isa abhyAsa ko donoM tarapha 10-10 bAra duharAiye / / abhyAsa 16 (3) vidhi . binA kisI tanAva ke jitanA saMbhava ho sake, utane bar3e ghere meM sira ko 'dhIre - dhiire.ghumaaiye| . ise 10 bAra dAhinI ora se aura 10 bAra bAyIM ora se kiijiye| lAbha zarIra ko mastiSka se jor3ane vAlI sabhI naseM va zirAyeM gardana se hI . gujaratI haiM / ataH yaha zarIra kA eka mahatvapUrNa kendra hai jise niyamita rUpa se Upara diye gae AsanoM dvArA svastha evaM suDaula rakhanA caahie| . 29

Page #47
vAyu (vAta) nirodhaka abhyAsa ye abhyAsa peTa meM rukI huI vAyu nikAlane meM atyanta upayogI haiM / ve loga z2o kabja va apacana se pIr3ita haiM, ina abhyAsoM ko rAmabANa auSadhi ke rUpa meM pAyeMge | pavanamuktAsana kA yaha dUsarA bhAga zarIra ko anya kaThina AsanoM ke liye taiyAra karane meM bar3A sahAyaka hai / inakA abhyAsa ve loga bhI kara sakate haiM jo snAyu va mAMsapezI kI gar3abar3I athavA TUTI huI haDDiyoM se pIr3ita haiN| _ abhyAsoM ko prArambha karane se pUrva zarIra evaM mana ko zAMta evaM zithila kara lenA caahiye| isa sthiti ko prApta karane kA uttama DhaMga zavAsana hai jisakA varNana pavanamuktAsana ke gaThiyA nirodhaka krama ke prArambha meM diyA jA cukA hai|

Page #48
paira ghumAnA abhyAsa 17 abhyAsa 17: paira ghumAnA vidhi pairoM ko sIdhe evaM hAthoM ko zarIra ke donoM ora rakhate hue pITha ke bala leTa jaaiye| . dAhine paira ko sIdhA rakhate hue jamIna se Upara uThAiye aura dAhinI ora se ghumaaiye| ise 10 bAra ghumaaiye| phira bAyIM ora se bhI 10 bAra ghumAiye / isI prakAra bAe~ paira se kIjiye / kucha kSaNoM ke vizrAma ke bAda donoM pairoM ko sIdhe rakhate hue eka sAtha . : utthaaiye| unheM 10 bAra dAyIM aura 10 bAra bAyIM ora se ghumaaiye| .. TippaNI sira sameta zarIra jamIna para sapATa rahe / abhyAsa samApta karane ke pazcAt taba taka vizrAma kIjiye jaba taka ki zvAsa-prazvAsa kI gati sAmAnya na ho jAye / adhika parizrama na kareM / 39

Page #49
sAikila calAnA abhyAsa 18 abhyAsa 18 : sAikila calAnA vidhi 1. jamIna para cita leTa jaaiye| 2. dAhinA paira uThAiye aura use sAikila calAne jaisA ghumaaiye| 10 bAra sIdhA evaM 10 bAra ulTA paiDala ghumAne jaisA ghumAiye / . isI prakAra bAyeM paira se duharAiye / 2. pUrNataH sAikila calAne ke andAja meM donoM pairoM ko kramAnusAra ghumAiye / phira 10-10 bAra bAyA~ - dAyA~ paira badala kara ghumaaiye| 3. aba donoM pairoM ko eka sAtha jor3a kara rakhate hue sAikila calAne kI taraha ghumaaiye| unheM 10 bAra ulaTA aura 10 bAra sIdhA ghumaaiye| TippaNI sira sameta zarIra jamIna para sapATa rahe / abhyAsa ke pratyeka khaNDa kI samApti para taba taka vizrAma kIjiye | jaba taka ki zvAsa-prazvAsa kI gati sAmAnya na ho jAye / abhyAsa karate samaya adhika jora na lagAyeM / 32

Page #50
paira mor3anA abhyAsa 19 abhyAsa 19 : paira mor3anA vidhi . pITha ke bala sapATa leTa jAiye / bAyA~ paira mor3iye aura jA~gha ko sIne ke pAsa lAiye / donoM hAthoM kI aMguliyoM ko pha~sAiye aura bAyeM ghuTane para rkhiye| gaharI zvAsa lekara zvAsa chor3a dIjiye / jitanA sambhava ho sake, phephar3oM ko khAlI kara diijiye| : zvAsa ko bAhara hI rokate hue sira aura sIne ke UparI bhAga ko uThAte hue nAka se ghuTane ko chUne kI koziza kIjiye / zvAsa lete hue dhIre - dhIre jamIna para leTane kI sthiti meM A jAiye / . pUrNa zarIra ko DhIlA chor3a dIjiye / ise 10 bAra kIjiye / isI kriyA ko paira badala kara 10 bAra duharAiye / donoM pairoM ko sIne para mor3a lIjiye aura bhujAoM ko ghuTanoM ke cAroM ora 'lapeTa liijiye| zeSa kriyA pahale ke anusAra hI kIjiye / . dhyAna rahe ki zvAsa kA krama zarIra kI gati se sahI DhaMga se jur3A rahe / - lAbha isa abhyAsa se AmAzaya kI acchI mAliza hotI hai jisase vAyu aura kabja dUra hote haiM tathA peTa kI mAMsapeziyA~ zaktizAlI banatI haiN| 33

Page #51
hilanA-DulanA aura lur3hakanA . .. .. . . .. . . . . . . . . .. - abhyAsa 20 abhyAsa 20: hilanA -DulanA aura lur3hakanA vidhi pITha ke bala sapATa leTa jaaiye| donoM pairoM ko sIne taka mor3a liijiye| hAthoM kI aMguliyoM ko eka-dUsare meM pha~sAkara sira ke pIche rkheN| kehuniyoM ko jamIna para rakhe hue zarIra ko donoM ora bArI-bArI se luddh'kaaiye| aisA 10 bAra kiijiye| usI sthiti meM rahiye, lekina bhujAoM ko ghuTanoM ke cAroM ora lapeTa diijiye| pUre zarIra ko merudaNDa (rIr3ha kI haDDI ) para kasa kara Age-pIche hilAiye-DulAiye; uka. baiThane kI sthiti meM Ane kA prayatna kiijiye| TippaNI isa abhyAsa ke liye khAsa taura se kaI paratoM meM mor3A gayA kambala Avazyaka hai tAki merudaNDa ko kisI prakAra se kSati na pahu~ce / dhyAna rakhiye ki kahIM sira jora se dharatI se na TakarA jAye / sImAe~ jinheM merudaNDa sambandhI koI zikAyata ho, ve ise na kreN| lAbha isa abhyAsa se pITha, kamara aura nitamboM kI mAliza hotI hai| prAtaH kAla meM isakA abhyAsa karanA atyanta lAbhakArI hai| . 34

Page #52
nAkAsana . 0.0000 - ..... . . . ... . - . 00 . . -. ... . - - -.0 . ... . ... ... . . . ... abhyAsa 21 abhyAsa 21 (1) : naukAsana vidhi pITha ke bala sapATa leTa jAiye / bhujAe~ zarIra ke donoM ora tathA hatheliyA~ jamIna kI ora rheN| zvAsa lIjiye aura pairoM, bhujAoM, sira tathA dhar3a ko jamIna se Upara utthaaiye| .. sira jamIna se eka phuTa se adhika nahIM uThanA cAhiye / bhujAoM ko bhI - usI U~cAI para evaM pairoM kI aMguliyoM kI sIdha meM rkhiye| sukhapUrvaka jitanI dera uThI huI sthiti meM raha sakeM, raheM / phira recaka karate hue dhIre-dhIre jamIna para vApasa A jaaiye| pUre zarIra ko DhIlA chor3a dIjiye / isa Asana ko 5 bAra kIjiye / abhyAsa 21 (2). : naukAsana * isI Asana ko phira kIjie, lekina isa bAra uThI huI sthiti meM jitanA sambhava ho sake, muThThiyoM ko bhIMcie aura sAre zarIra meM tanAva utpanna kiijie| zvAsa chor3ate hue zarIra ko jamIna para ekadama girA dIjiye ( zarIra ko binA kisI prakAra se coTa pahu~cAe ) aura turanta pUre zarIra ko DhIlA chor3a dIjiye / zarIra ko turanta zithila karane kI yaha bar3I hI zaktizAlI vidhi hai|

Page #53
zvAsa zarIra ko uThAte samaya pUraka / zarIra ko nIce le jAte samaya recaka | zarIra kI uThI huI sthiti meM antarkumbhaka (phephar3oM meM zvAsa rokanA ) . TippaNI zarIra kI uThI huI sthiti ko taba taka banAe rakhanA cAhiye jaba taka ki - AmAzaya kI mAMsapeziyoM meM kaMpana kA anubhava na hone lge| lAbha mAMsapeziyoM aura jor3oM ko DhIlA aura zithila karane kA yaha eka acchA Asana hai| isakA abhyAsa pavanamuktAsana-krama ke anta meM yA prAtaH kAla jAgane para kiyA jAnA cAhiye / snAyavika durbalatA evaM tanAva se pIr3ita vyaktiyoM ke liye yaha bar3A upayogI hai kyoMki isake abhyAsa se zithilatA kI sthiti turanta AtI hai| isake abhyAsa se peTa aura A~toM meM sthita kRmi (kIr3e) AsAnI se nikala jAte haiM / yaha pAcana kriyA ko sudhAratA hai aura A~toM meM gatizIlatA evaM kriyAzIlatA lAtA hai|

Page #54
zaktibandha ke Asana aneka vyaktiyoM, vizeSa rUpa se naye abhyAsiyoM kI mAMsapeziyA~ aura jor3a bar3e kar3e rahate haiN| isa kAraNa ve yoga-AsanoM ke pramukha abhyAsoM ko karane meM kAphI kaThinAI kA anabhava karate haiN| pavanamuktAsana kA saMpUrNa krama zarIra ko DhIlA karane meM bar3A prabhAvazAlI hai| Age Ane vAle bandha ke abhyAsa nae abhyAsI ko Asana karane meM bar3I madada kareMge / jo niyamita rUpa se Asana lagAte haiM, ve bhI kabhI-kabhI kar3epana kA anubhava kara sakate haiM / ataH zarIra ke kar3epana aura locahInatA ko haTAne ke ye Adarza abhyAsa haiN| .. zaktibandha kyA hai ? prANa ke rUpa meM zakti zarIra ke pratyeka bhAga meM rahatI hai| ise sadA svatantra rUpa se pravAhita hote rahanA caahie| zarIra meM truTipUrNa rAsAyanika pratikriyAoM ke kAraNa prANa ke svataMtra pravAha meM bAdhA pahu~catI he / pariNAmasvarUpa kar3Apana, gaThiyA aura mAMsapeziyoM meM tanAva utpanna ho jAtA hai| zaktibandha ke ye abhyAsa zarIra se viSaile tatvoM ko bAhara nikAlate haiM aura yaha nizcita kara dete haiM ki zarIra ke andara hone vAlI pratikriyAe~ na kevala ThIka haiM, balki Apasa meM saMtulita bhI haiM | zarIra meM sAmAnyataH nalikAvihIna granthi-praNAlI (Endocrinal System) meM gar3abar3I utpanna hotI hai| rUsa, polaiNDa, phrAMsa, jarmanI aura bhArata meM kiye gaye vaijJAnika parIkSaNoM se yaha antima rUpa se siddha ho gayA hai ki Asana va zaktibaMdha ke abhyAsa nalikAvihIna granthi-praNAlI yA antaHsrAvI granthi-praNAlI meM sAmaMjasya sthApita karane meM bar3e zaktizAlI haiM / . ataH jo vyakti Asana nahIM kara sakate haiM, unheM zaktibandha kA abhyAsa . do kAraNoM se karanA cAhie / pahalA kAraNa hai- unake zarIra ko antima rUpa se AsanoM hetu taiyAra karanA aura dUsarA - zArIrika gatividhiyoM meM sAmaMjasya banAe rkhnaa| . 37

Page #55
naukA-saMcAlana abhyAsa 1 abhyAsa 1: naukA-saMcAlana vidhi pairoM ko sAmane kI ora phailA kara baiTha jAiye / pairoM ko eka sAtha rakhate huye nAva calAne ke andAja meM zarIra ko saMcAlita kiijie| jitanA saMbhava ho sake, utanA Age-pIche jhukate huye eka dhere kA AkAra banAte jaaiye| aisA 10 bAra kiijiye| . aba apane nAva calAne ke DhaMga ko ulaTa dIjiye jaise ki aba Apa viparIta dizA meM jA rahe hoN| ise bhI 10 bAra kiijie| lAbha prathama 3 mahIne taka garbhavatI striyoM ke lie uttama abhyAsa hai| yaha AmAzaya ko kriyAzIla banAne vAlA Asana hai| isase peTa ke samasta aMgoM evaM mAMsapeziyoM kI mAliza hotI hai|

Page #56
cakkI calAnA ..............:::::: - -... ... . abhyAsa 2 abhyAsa 2 : cakkI calAnA vidhi .. . . pairoM ko phailA kara baiTha jAiye / hAthoM ko sAmane sIdhe phailAkara aMguliyoM ko eka-dUsare meM pha~sA liijiye| . kamara se jhukate huye hAthoM dvArA dhere kA AkAra banAte jAiye / . kalpanA kIjiye ki Apa cakkI calA rahe haiN| ise 10-10 bAra dAyIM aura bAyIM ora se kiijiye| lAbha garbhavatI mahilAoM ke liye yaha eka upayogI abhyAsa hai, kyoMki isase * garbhAzaya aura AmAzaya kI mAMsapeziyoM kI acchI mAliza ho jAtI hai /

Page #57
rassI khIMcanA abhyAsa 3 abhyAsa 3 : rassI khIMcanA vidhi paira sAmane phailAkara baiTha jAiye aura hAthoM ko bArI-bArI se Upara uThAiye aura nIce lAiye; mAno Apa Upara se laTakI huI rassI nIce kI ora khIMca rahe hoN| lAbha bhujAoM aura kandhoM kI mAMsapeziyoM ko zaktizAlI aura zithila banAne meM yaha abhyAsa bar3A sahAyaka hai| mahilAoM meM yaha dRr3ha vakSa sthala kA vikAsa karatA hai| 40

Page #58
lakar3I kATanA abhyAsa abhyAsa 4 : lakar3I kATanA vidhi pairoM ke paMjoM ke bala baiTha jAiye / ghuTane jhuke hue aura dUra-dUra rheN| bhujAoM ko ghuTanoM ke bIca se sIdhe sAmane kI ora phailAkara hAthoM kI. aMguliyoM ko eka-dUsare meM pha~sA leN| aba isa aMdAja meM hAtha UparanIce kareM, mAno Apa kulhAr3I se lakar3I kATa rahe hoN| hAthoM ko Upara uThAte samaya zvAsa liijie| hAthoM ko nIce lAte samaya zvAsa chor3iye / ise 10 se 20 bAra taka duharAiye / TippaNI _ yadi paMjoM ke bala baiThanA bahuta kaThina lage to khar3e rahakara bhI isa abhyAsa ko kiyA jA sakatA hai| lAbha mahilAoM ke vakSa-sthala ke vikAsa ke lie yaha uttama abhyAsa hai / . zizu-janma se pUrva garbhAzaya Adi kI mAMsapeziyoM ke vyAyAma ke lie yaha ... bahuta upayogI hai|

Page #59
namaskAra abhyAsa 5 abhyAsa 5 : namaskAra vidhi ghuTane dUra-dUra rakhate hue jamIna para ukaIM baiTha jaaiye| hAthoM ko prArthanA kI mudrA meM jor3a kara kehuniyoM se ghuTanoM ko andara kI tarapha se dbaaiye| zvAsa andara lIjiye / sira ko uThAiye aura jitanA saMbhava ho, utanA ghuTanoM ko bAhara kI ora dbaaiye| kucha kSaNoM taka isI sthiti meM rukiye / zvAsa bAhara nikAliye / bhujAoM ko sAmane kI ora sIdhA kIjie aura Age va nIce kI ora jhukate hue ghuTanoM ko pAsa-pAsa laaiye| sira ko ghuTanoM ke nikaTa le Aiye / ghuTanoM se hAthoM ko andara kI ora dbaaiye| .. phira prArambhika sthiti meM vApasa A jAiye / isa abhyAsa ko 10 bAra duhraaiye| lAbha jA~ghoM, ghuTanoM, kandhoM va bhujAoM ke snAyuoM para isa abhyAsa kA bar3A lAbhakArI aura teja asara par3atA hai |

Page #60
vAyu niSkAsana .. ..... .... .... .. . . .. . ..... .... abhyAsa 6 .abhyAsa 6 : vAyu niSkAsana vidhi paMjoM ke bala uka. baiTha jaaiye| hAthoM kI aMguliyoM ko andara kI tarapha se talavoM ke nIce rkhiye| ghuTanoM ke andara kI tarapha kehuniyoM kA dabAva rakhiye / zvAsa lIjiye aura sira ko Upara uThAiye / zvAsa chor3iye / sira ko nIce lAte hue va pairoM ko sIdhe karate huye zarIra ko utthaaiye| kucha kSaNoM taka isI sthiti meM rukiye| tatpazcAt prArambhika sthiti meM lauTa Aiye / ise 10 bAra kiijiye| lAbha .. pUrva abhyAsa kI taraha isakA bhI jA~ghoM, ghuTanoM, kandhoM va bhujAoM ke snAyuoM para bar3A lAbhakArI prabhAva par3atA hai| 43

Page #61
udarAkarSaNAsana abhyAsa 7 abhyAsa 7 : udarAkarSaNAsana vidhi hAthoM ko ghuTanoM para rakhate hue paMjoM ke bala uka baiTha jAiye / jitanA sambhava ho sake, dhar3a ko dAhinI ora mor3ate hue zarIra ke pIche kI tarapha dekhiye / sAtha hI sAtha bAe~ ghuTane ko jamIna para jhukaaiye| . .. hatheliyA~ ghuTanoM para rheN| prArambhika sthiti meM lauTa Aiye / isI prakAra zarIra ko viparIta dizA meM mor3akara kIjiye / pratyeka dizA meM zarIra ko 10 bAra mor3iye / . lAbha AmAzaya kI bImAriyoM se pIr3ita vyaktiyoM ke liye yaha bahuta upayogI Asana hai, kyoMki yaha pAcaka aMgoM evaM mAMsapeziyoM ko saMkucita karatA aura phailAtA hai| yaha peTa aura A~toM ko sApha karane vAlI kriyA, zaMkha prakSAlana (jisakA varNana isI pustaka meM Age kiyA gayA hai) ke daurAna kiye jAne vAle AsanoM meM se eka hai| kabja se pIr3ita logoM ko yaha Asana niyamita rUpa se karanA cAhiye / 44

Page #62
- A~khoM ke lie abhyAsa Age diye gaye abhyAsoM ko yadi dhairya va lagana se kiyA jAye to A~khoM ke mAMsapezI-sambandhI evaM snAyavika sabhI prakAra ke dRSTivikAra ThIka kiye jA sakate haiN| jina logoM ne lambe samaya taka ina abhyAsoM ko kiyA hai, unakA cazmA lagAnA chUTa gayA hai / aneka vyakti isake udAharaNa haiN| pratyeka abhyAsa ke bAda A~khoM ko banda karake AdhA minaTa vizrAma denA cAhiye / jitanI adhika bAra ina abhyAsoM ko kiyA jAyegA, utanA hI acchA hogaa| vaise dainika kAryakrama meM samaya kI kamI hone para pUre krama ko eka bAra prAtaH aura eka bAra zAma ko kara lenA kAphI hai| aisI sthiti meM abhyAsoM ko atyadhika jAgarUkatA evaM samarpaNa kI bhAvanA se karanA cAhiye / abhyAsa 1 : A~khoM para hatheliyoM rakhanA vidhi ugate hue sUraja ke sAmane A~kheM banda karake baiTha jAiye / apanI hatheliyoM ko kasa kara ragar3iye / jaba ve garma ho jAyeM to unheM A~khoM para rakhiye / kucha kSaNoM taka isI sthiti meM rahiye aura anubhava kIjiye jaise garmI aura zakti donoM hAthoM se nikalakara A~khoM meM jA rahI hai / do-tIna minaToM ke bAda hAtha haTA lIjiye / A~kheM barAbara banda rheN| . isa abhyAsa ko kama se kama 3 bAra duharAiye / TippaNI ise dina meM kisI bhI samaya kiyA jA sakatA hai / lAbha dRSTi se sambandhita snAyuoM ko yaha abhyAsa zithila karatA hai evaM thakAna * ko dUra kara punaH zakti bhara detA hai /

Page #63
dAeM-bAe~ dekhanA abhyAsa 2 abhyAsa 2 : dAeM-bAe~ dekhanA vidhi pairoM ko sAmane sIdhe karake baiTha jAiye / bhujAoM ko kandhoM kI U~cAI para donoM ora sIdhe phailA diijiye| a~gUThe Upara kI ora rheN| . . sira ko binA ghumAe A~khoM ko eka ke bAda eka nimnalikhita sthAnoM para kendrita kareM (ka) bAe~ hAtha kA aMgUThA (kha) bhrUmadhya (bhauhoM ke bIca kA sthAna). (ga) dAe~ hAtha kA aMgUThA (gha) bhrUmadhya isa cakra ko 15 se 20 bAra taka duharAiye / phira A~kheM banda karake vizrAma kiijiye| 46

Page #64
sAmane aura dAe~-bAe~ dekhanA AN... RS. ............. abhyAsa 3 abhyAsa 3 : sAmane aura dAeM-bAe~ dekhanA vidhi " abhyAsa 2 kI sthiti meM hI rahiye lekina bAe~ hAtha ko bAe~ ghuTane para isa prakAra rakhiye ki aMgUThA Upara kI ora rahe / dAyIM bhujA dAyIM ora bAjU meM phailAkara isa prakAra rakheM ki aMgUThA Upara kI ora rahe / sira. ko binA ghumAe hue A~khoM ko pahale bAe~ aura phira dAe~ aMgUThe para bArI-bArI se kendrita kIjiye / ise 15-20 bAra duharAiye / taba A~kheM banda karake vizrAma karate hue isa vidhi ko mAnasika rUpa se kIjiye / . isI prakriyA kI punarAvRtti bAyeM hAtha ko bAyIM ora phailAkara kiijie| 47

Page #65
dRSTi ko vRttAkAra ghumAnA + abhyAsa. 4 abhyAsa 4 : dRSTi ko vRttAkAra ghumAnA vidhi zarIra ko abhyAsa 3 kI sthiti meM hI rakhiye lekina bAyA~ hAtha bAe~ ghaTane para aura dAyIM muTThI dAe~ paira se thor3I Upara rakhie / dAyA~ aMgUThA Upara kI ora ho aura dAyIM bhujA sIdhI rahe / eka bar3A gherA banAte hue dAe~ aMgUThe ko dAyIM ora le jAiye, phira Upara kI ora, usake bAda bAyIM ora aura anta meM prArambhika sthiti meM A jAiye / isa daurAna binA sira hilAe hue A~khoM ko ghUmate hue aMgUThe para kendrita rakhie / ise 5 bAra bAyIM ora tathA 5 bAra dAyIM ora se gherA banAkara doharAiye / isI prakriyA ko bAe~ aMgUThe se kIjiye / anta meM A~kheM banda karake vizrAma kiijiye|

Page #66
dRSTi ko Upara-nIce karanA -.000 abhyAsa 5 abhyAsa 5 : dRSTi ko Upara-nIce karanA vidhi abhyAsa 4 kI sthiti meM rahate hue donoM muTThiyoM ko isa prakAra ghuTane para rakhiye ki aMgUThe Upara kI ora raheM / bhujAoM ko sIdhI rakhate hue aura binA sira ko hilAe dAe~ aMgUThe ko Upara uThAte jAiye / usa para ApakI dRSTi bhI kendrita rahe / bilkula Upara pahu~cane para dRSTi ko kendrita rakhate hue dhIre-dhIre prArambhika sthiti meM lauTa Aiye / pratyeka aMgUThe se 56 bAra duharAiye / anta meM A~kheM banda karake vizrAma kIjiye / . 49

Page #67
dRSTi ko pAsa aura dUra kendrita karanA abhyAsa 6 : dRSTi ko pAsa aura dUra kendrita karanA . vidhi abhyAsa 5 kI sthiti meM hI rahiye lekina bhujAoM ko DhIlA chor3a diijiye| dRSTi ko nAka ke agra bhAga para kendrita kiijiye| phira kisI dUra kI vastu para dRSTi ko kendrita kIjiye / dRSTi punaH nAsikAgra para kendrita kIjiye / isa prakriyA ko aneka bAra duhraaiye| . anta meM A~kheM banda karake vizrAma kIjiye / anya abhyAsa nimnalikhita vidhiyA~ jinameM se adhikAMza ko isa pustaka meM samajhAyA gayA hai, A~khoM ke liye bar3I guNakArI haiM (1) zIrSAsana (2) sarvAMgAsana (3) sUrya namaskAra (4) sUryabheda prANAyAma (5) neti kriyA (6) trATaka (7) pratidina A~khoM ko pahale zivAmbu se aura bAda meM svaccha jala se dhonA /

Page #68
zithilIkaraNa ke Asana zithilIkaraNa ke AsanoM ke mahatva kI jitanI prazaMsA kI jAye, utanI kama hai / unheM Asana-satra ke pUrva yA jaba bhI zArIrika thakAna ho, kara lenA cAhiye / pahalI bAra dekhane se ye Asana bar3e sarala lagate haiM phira bhI unheM ucita DhaMga se karanA kaThina hai, kyoMki zarIra kI sabhI mAMsapeziyoM ko cetana rUpa meM zithila karanA par3atA hai| Adhunika vaijJAnika yuga meM loga aneka tanAvoM evaM duzcintAoM ke adhIna haiN| unheM nIMda meM bhI ArAma nahIM milatA / aise logoM ko jisa prakAra ke vizrAma kI AvazyakatA hai, use ve ina AsanoM ke dvArA nizcita hI prApta kara sakate haiN| zarIra aura mana ko zithila karane kI eka vizeSa sarala evaM zaktizAlI yaugika vidhi hai- yoganidrA | dina bhara kI kaThina mehanata ke bAda athavA rAtri ko sone se pUrva isa abhyAsa ko karane se bar3A lAbha pahuMcatA hai| vidhi isa prakAra hai- zavAsana meM leTa jAiye aura apanI cetanA ko zarIra ke vibhinna bhAgoM meM ghumAiye / mAnasika rUpa se anubhava kIjie ki hAtha pharza kA hI eka aMga bana gayA hai| bArI-bArI se vibhinna aMgoM ke prati jAgarUka hote jAiyeaMgUThA, dUsarI aMgulI, tIsarI aMgulI, cauthI aMgulI, pA~cavI aMgulI, hathelI, kalAI, kehunI, bhujA, bagala, bAyIM kamara, bAyA~ kUlhA, bAyIM jA~gha, bAyA~ ghuTanA, piMDalI, TakhanA, er3I, talavA, bAyeM paira kA aMgUThA, dUsarI aMgulI, tIsarI aMgulI, cauthI aMgulI, pA~cavIM aMgulI / isI prakriyA ko zarIra ke dUsare bhAgoM evaM siraM aura dhar3a ke sabhI bhAgoM ke sAtha duharAiye / Apake zarIra kA pratyeka aMga zithila hokara pharza meM milatA jA rahA hai, isakA anubhava nirantara karate rheN| __isI prakriyA ko do-tIna bAra duharAiye / Apake zarIra tathA mana ke sabhI tanAva dUra ho jaayeNge|

Page #69
zavAsana zavAsana vidhi pITha ke bala leTa jAiye / bhujAe~ zarIra ke bagala meM raheM / hatheliyoM Upara kI tarapha khulI rheN| pairoM ko ArAma kI sthiti meM thor3A dUra-dUra kara leN| A~kheM banda rheN| pUre zarIra ko DhIlA chor3a diijie| zarIra kA koI bhI bhAga hilAiye nahIM / zvAsa ko sahaja hone diijiye| mastiSka ko zvAsa-prazvAsa ke prati jAgarUka hone diijiye| .. zvAsa-prazvAsa kI ginatI kIjiye - 1 andara; 1 bAhara; 2 andara; 2 bAhara / isI taraha ginate jaaiye| kucha minaToM taka ginate rahiye / yadi mana yahA~-vahA~ bhaTake to use vApasa ginatI meM lgaaiye| yadi abhyAsI kucha minaToM taka apanI zvAsa ke prati jAgarUka raha sake to nizcita hI usakA tana-mana zithila ho jaayegaa| zvAsa sahaja, svAbhAvika evaM layapUrNa / samaya ___Apa jitane adhika samaya taka kara sakeM, kIjiye / ekAgratA zvAsa evaM ginatI para ekAgratA Avazyaka hai / yadi yoganidrAM zavAsana meM kI jA rahI hai to zarIra ke vibhinna aMgoM ke prati jAgarUka rhiye| .. lAbha samasta zArIrika evaM mAnasika praNAliyoM ko zithila karake vizrAma detA hai| sone se pUrva, AsanoM ke pahale yA madhyama va gatizIla abhyAsoM ke bAda isakA abhyAsa Adarza mAnA jAtA hai /

Page #70
advAsana advAsana avAsana vidhi peTa ke bala leTa jaaiye| donoM bhujAoM ko sAmane kI ora sira ko sparza karate hue phailA dIjiye / - zavAsana kI taraha sampUrNa zarIra ko DhIlA chor3a dIjie / sahaja, svAbhAvika evaM layapUrNa / samaya - rogoM ke upacAra hetu jitanI dera taka sambhava ho sake, kareM / ... AsanoM se pUrva yA madhya meM kucha minaToM kA abhyAsa paryApta hai / ekAgratA zvAsa-prazvAsa kI ginatI para / lAbha 'slipa Diska (rIr3ha sambandhI roga), kar3I gardana athavA sAmane kI ora jhuke zarIra meM upayogI hai| aise loga ise rogopacAra meM hI sahAyaka na pAyeMge, balki ve isa Asana meM so bhI sakate haiN|

Page #71
jyeSTikAsana jyeSTikAsana jyeSTikAsana vidhi pairoM ko sIdhe rakhate hue peTa ke bala leTa jaaiye| hAthoM kI aMguliyoM ko eka-dUsare meM pha~sA kara sira ke pichale bhAga para . rakha liijie| zavAsana kI taraha pUre zarIra ko DhIlA chor3ate hue zvAsa-prazvAsa kA dhyAna kiijiye| zvAsa sahaja, svAbhAvika evaM layapUrNa / ekAgratA zvAsa-prazvAsa pr| lAbha garbha ke samaya mahilAoM ke liye lAbhakArI hai kyoMki yaha garbhAzaya kI mAMsapeziyoM ko zithila karatA hai|

Page #72
makarAsana makarAsana makarAsana vidhi peTa ke bala sapATa leTa jaaie| kuhaniyoM ke sahAre sira aura kandhoM ko uThAiye aura hatheliyoM para ThuDDI ko TikA diijie| ... A~khoM ko banda karake pUre zarIra ko DhIlA chor3a dIjiye / zvAsa sahaja, svAbhAvika evaM lypuurnn| . samaya . . jitanA samaya nikAla sakeM, utanI dera taka ise kara sakate haiN| ekAgratA zvAsa-prazvAsa kI kriyA evaM usakI ginatI para / nAma yaha Asana una logoM ke lie bar3A upayogI hai jo slipa Diska yA rIr3ha kI haDDI kI kisI bhI gar3abar3I se pIr3ita haiN| unheM lambe samaya taka isa Asana meM rahanA caahie| * damA tathA phephar3oM ke anya rogoM se pIr3ita logoM ko isa sarala Asana ko karanA caahie| 58

Page #73
matsya-krIr3Asana matsya-krIr3Asana matsya-krIr3Asana vidhi zvAsa peTa ke bala leTa jAiye aura aMguliyoM ko pha~sA kara sira ke nIce rakha liijie| bAyeM paira ko bagala kI ora mor3a leM aura jamIna se lage hue bAyeM ghuTane ko apanI pasaliyoM kI tarapha le Aiye / apanI bhujAoM ko bAyIM ora ghumA kara le jAiye aura bAyIM kehunI ko bAyIM jA~gha para rakha liijiye| apane sira ke dAe~ bhAga ko apane dAe~ hAtha ke mur3e bhAga para rkheN| yaha sthiti phar3aphar3AtI huI machalI ke samAna hai| sthira avasthA meM sahaja evaM sAmAnya zvAsa leN| samaya jitanI dera taka ho sake, isa Asana kA abhyAsa donoM tarapha se kreN| isa Asana meM soyA bhI jA sakatA hai| ekAgratA zvAsa para) lAbha yaha Asana kamara kI atirikta carbI ko haTA kara pUre zarIra meM phailAtA hai| A~toM ko phailAkara unake andara kI gatizIlatA ko bar3hAtA hai / yaha vizrAma kA eka zreSTha Asana hai jo kabja ke nidAna meM sahAyaka hai / pairoM ke snAyuoM ko zithila karake yaha sAiTikA kI pIr3A se chuTakArA dilAtA hai|

Page #74
dhyAna ke AsanoM se pUrva ke abhyAsa yoga ke ucca abhyAsa (jaise dhyAna) ke eka lie sthiti meM lambe samaya taka baiThe rahane kA abhyAsa atyanta Avazyaka hai| prAyaH jina AsanoM meM dhyAna kiyA jAtA hai, ve haiM- padmAsana, arddha padmAsana, siddhAsana, siddhayoni Asana, sukhAsana aura vajrAsana / prathama tIna Asana yadyapi itane kaThina nahIM haiM, phira bhI yadi unheM lambe samaya taka karanA hai to isake lie pairoM kI mAMsapeziyoM ko locadAra banAne evaM zarIra ko dhyAna ke AsanoM ke lie taiyAra karane hetu nimnalikhita abhyAsa bahuta upayogI haiMabhyAsa 1 : arddha titalI vidhi pavanamuktAsana bhAga 1, abhyAsa 7 meM diye gaye vivaraNa ke anusAra isa abhyAsa ko kreN| jaba ghuTanA jamIna se chUne lage to dhIre - dhIre mastaka se mur3e hue ghuTane kA sparza kreN| adhika jora na lagAyeM / isa abhyAsa ko donoM pairoM se 5 - 5 bAra duharAiye / abhyAsa 2 : pUrNa titalI vidhi pavanamuktAsana bhAga 1, abhyAsa 9 meM diye gaye vivaraNa ke anusAra isa abhyAsa ko kreN| abhyAsa 3 : kauA-cAla vidhi : pavanamuktAsana bhAga 1, abhyAsa 10 meM diye gaye vivaraNa ke anusAra isa abhyAsa ko kreN| 57

Page #75
pazuoM kI zithilIkaraNa kriyA abhyAsa 4 abhyAsa 4 : pazuoM kI zithilIkaraNa kriyA vidhi pharza para baiThakara dAe~ paMje ko bAyIM jA~gha se saTA dIjiye aura bAyeM paira ko pIche kI ora itanA mor3iye ki er3I nitamba se lagane lge| zvAsa lIjiye aura donoM hAtha Upara kI ora uThA diijiye| ... zvAsa chor3iye aura dAhine ghuTane para jhukiye / dhIre-dhIre aura layapUrNa DhaMga se zvAsa lete hue isI sthiti meM lagabhaga eka minaTa rukiye| Upara uThe hue hAthoM kI sthiti meM lauTate hue zvAsa lIjiye / bAe~ ghuTane para jhukate hue isI abhyAsa ko duhraaiye| . abhyAsa 5 zakti bandha ke abhyAsa 5 aura 6 meM diye gaye vivaraNa ke anusAra abhyAsoM ko kreN|

Page #76
dhyAna ke Asana dhyAna ke AsanoM kA mukhya uddezya hai ki abhyAsI lambe samaya taka eka hI sthiti meM baiTha sake / dhyAna kI ucca avasthA meM abhyAsI ko binA hile - Dule aura binA kisI prakAra kI zArIrika pIr3A ke kucha ghaNToM taka eka hI sthiti meM baiThanA par3atA hai / vAstava meM saphala dhyAna tabhI laga sakegA jaba zarIra sthira aura zAnta rahe / isa samUha ke Asana aise haiM jinake abhyAsa ke bAda binA kisI tanAva aura kaSTa ke lambe samaya taka unameM sthira rahA jA sakatA hai | yadyapi anya Asana bhI lambe samaya taka kiye jA sakate haiM lekina yA to unameM zarIra ko kaSTa hone lagatA hai yA phira unako banAye rakhane meM nirantara khyAla rakhanA par3atA hai / eka anya kAraNa yaha bhI hai ki gahare dhyAna ke lie rIr3ha kI haDDI kA sIdhA rahanA Avazyaka hai aura AsanoM meM se kucha Asana hI aise haiM jo isa zarta ko pUrI karate hoN| isake atirikta dhyAna kI ucca avasthAoM meM zarIra kI mAMsapeziyoM para abhyAsI kA niyaMtraNa nahIM rahatA / ataH dhyAna ke AsanoM ko aisA honA cAhie jinameM binA kisI prayAsa ke zarIra svataH eka sthira sthiti meM raha ske| - prazna uTha sakatA hai ki zavAsana. meM dhyAna kyoM na kiyA jAye kyoMki isameM sabhI Avazyaka zarte pUrI hotI haiM / isakA uttara bar3A sarala hai | dhyAna meM yaha bahuta Avazyaka hai ki abhyAsI ko nIMda na Aye aura dhyAna se pUrva tana aura mana ko zithila karane vAlI vidhiyoM kA abhyAsa karate hue zavAsana meM nIMda na Aye, yaha lagabhaga asambhava hai| dhyAna kA anubhava prApta karane ke prArambhika prayatnoM ke lie naye abhyAsI sukhAsana lagA sakate haiM kyoMki yaha bar3A sarala hai aura isake lie zarIra kA adhika lacIlA honA Avazyaka nahIM hai| vaise unheM dhyAna se pUrva kiye jAne vAle abhyAsoM (pUrva adhyAya meM jinakA varNana kiyA jA cukA hai) ko pUrI ImAnadArI se prArambha kara denA cAhie tAki ve padmAsana aura zIrSAsana jaise kaThina lekina dhyAna ke pramukha AsanoM ke lie apane zarIra ko dhIre - dhIre taiyAra kara skeN|

Page #77
RSikeza ke svAmI zivAnanda jI mahArAja Asana aura dhyAna ke sambandha meM kahate haiM "binA hile-Dule eka bAra meM dhyAna ke kisI Asana meM pUre 3 ghaNTe baiThane kA Apako abhyAsa honA cAhie | tabhI Apako usa Asana para pUrNa adhikAra (Asana-siddhi) prApta hogaa| phira Apa prANAyAma aura dhyAna kI ucca avasthAoM taka jA sakate haiM / Asana meM sthiratA prApta kiye binA Apa dhyAna meM acchI pragati nahIM kara sakate / Asana meM Apa jitane hI sthira hoMge, utanA hI adhika apane ko ekAgracitta evaM apane mastiSka ko eka bindu para kendrita hone ke yogya banA sakeMge; apane andara ananta zAnti aura AtmAnanda kA anubhava kreNge| jaba Apa Asana meM baiThe to sociye - "maiM caTTAna kI taraha dRr3ha huuN| mujhe koI hilA nahIM sktaa|" kaI bAra apane mastiSka ko yaha sujhAva dIjiye / taba Asana meM jaldI sthiratA prApta hogI / jaba Apa dhyAna meM baiThe to bilkula eka jIvita mUrti bana jAyeM, tabhI Apake Asana meM sthiratA aayegii| eka varSa ke niyamita abhyAsa ke bAda Apako saphalatA milegI aura Apa eka bAra meM 3 ghaNTe ke lie baiTha skeNge| prArambha meM bahuta se logoM ko kisI eka Asana meM lambe samaya taka baiThane meM kaThinAI hogii| phira bhI unheM nirAza nahIM honA cAhie, balki dhyAna se pUrva kiye jAne vAle abhyAsoM ko lagana aura mehanata se karanA cAhie | Age calakara Azcarya hogA, jaba ve. pAyeMge ki unase dhyAna ke Asana bhI lagane lage haiN| isake bAda ve ina AsanoM meM thor3e samaya ke lie baiTha bhI skeNge| isa avasthA meM unheM cAhie ki ve pratidina AdhA minaTa Asana kI avadhi bar3hAte jAyeM / kar3e zarIra vAle bhI anta meM padmAsana meM baiTha sakate haiM, yadi ve niyamita rUpa se dhyAna se pUrva kiye jAne vAle abhyAsoM ko lagana se karate rheN| padmAsana meM baiTha sakane kI yogyatA kevala zarIra kI loca para hI nirbhara nahIM hai balki mastiSka kI avasthA para bhI hai| dUsare zabdoM meM yadi abhyAsI ke mana meM vizvAsa hai ki anta meM vaha padmAsana lagAne meM saphala ho jAyegA to yaha nizcita samajhiye ki vaha aisA kara skegaa| mastiSka aura zarIra kA aisA hI ghaniSTha sambandha hai|

Page #78
yoga meM prAcIna kAla se cale Aye dhyAna ke ye Asana haiM (ka) padmAsana . (kha) siddhAsana (puruSoM ke lie) (ga) siddhayoni Asana (mahilAoM ke lie) (gha) svastikAsana naye abhyAsiyoM ke lie dhyAna ke sarala Asana ye haiM (ka) sukhAsana (kha) ardha padmAsana dhyAna ke lie jo anya sahAyaka Asana upayogI haiM, ve ye haiM(ka) vajrAsana (kha) AnandamadirAsana (ga) pAdAdirAsana vajrAsana meM yA vajrAsana meM kiye jAne vAle AsanoM ke adhyAya meM antima tInoM AsanoM kA vivaraNa diyA gayA hai| dhyAna ke abhyAsoM ke lie anya AsanoM kA bhI prayoga kiyA jA : sakatA hai, lekina ucca avasthA meM nhiiN| sAvadhAnI ... dhyAna ke Asana meM yadi kucha samaya bAda pairoM meM teja darda ho to dhIredhIre pairoM ko alaga karake unakI mAliza kIjie | phira se Asana meM baiThiye / Asana meM baiThane ke lie kabhI bhI kisI kAraNa se anAvazyaka jora va tanAva kA prayoga na kreN| TippaNI inameM se kucha Asana jaise padmAsana, kaThina hote hue bhI yahA~ isaliye rakha lie gaye haiM ki unameM yogyatA prApta kiye binA madhyama - vargIya evaM dhyAna ke kaI Asana nahIM laga skte|

Page #79
padmAsana A REDIENTRIESIREMENRYANA padmAsana padyAsana . vidhi pairoM ko sAmane phailAkara baiTha jaaiye| eka paira ko mor3iye aura usake paMje ko dUsarI jA~gha para isa prakAra rakhiye ki er3I kUlhe kI haDDI kA sparza kare / talavA Upara kI ora rahe / apanA dUsarA paira mor3iye aura usakA paMjA dUsarI jA~gha para rakhiye / TippaNI padmAsana kA abhyAsa jJAnamudrA athavA cinmudrA meM kiyA jA sakatA hai| (mudrAoM kA vivaraNa mudrA ke adhyAya meM dekhiye)| padmAsana ke abhyAsa meM rIr3ha kI haDDI bilkula sthira aura sIdhI rahanI cAhie, mAno jamIna meM gAr3a dI gayI ho / naye abhyAsiyoM ko suvidhA ke lie nitamboM ke nIce gaddI yA takiyA rakha lenA cAhie / sAvadhAnI dhyAna se pUrva kiye jAne vAle abhyAsoM ke dvArA pairoM meM jaba taka loca na A jAye, isa Asana kA abhyAsa nahIM karanA caahie| .

Page #80
sImAyeM . sAiTikA athavA rIr3ha ke nicale bhAga ke AsapAsa kisI prakAra kI gar3abar3I se pIr3ita vyaktiyoM ko yaha Asana nahIM karanA caahie| lAbha Asana meM dakSatA prApta ho jAne para abhyAsI apane zarIra ko lambe samaya taka pUrNataH sthira rakha sakatA hai, kyoMki zarIra aura mastiSka Apasa meM sambandhita haiM aura eka-dUsare ko niyaMtrita karate haiN| zarIra kI sthiratA se mana meM sthiratA AtI hai / saphala dhyAna ke lie sthistA pahalI sIDhI hai| yaha Asana prANa-zakti ko mUlAdhAra cakra (gudA aura mUtrendriya ke madhya) se sahasrAra cakra (sira ke UparI bhAga meM) taka ucita rUpa se pravAhita karatA hai| padmAsana rIr3ha ke nicale bhAga evaM AmAzaya meM phaile snAyu-jAla ko atirikta khUna pahu~cAkara sAmAnya karatA hai| (pairoM meM khUna kA pravAha kama ho jAtA hai aura isa prakAra AmAzaya ko khUna kI atirikta ApUrti milatI hai)| zArIrika, snAyavika evaM bhAvanAtmaka samasyAoM se chuTakArA dilAne meM / padmAsana sahAyaka haiN| isake abhyAsa se jaTharAgni tIvra hotI hai aura bhUkha bar3hatI hai| 63

Page #81
siddhAsana . AR M .... -. . - .... . - - .. - -. -.. siddhAsana siddhAsana (puruSoM ke lie) vidhi pairoM ko sAmane phailA kara baiTha jAiye / bAe~ paira ko mor3iye aura usake talave ko dAyIM jA~gha se isa prakAra saTA lIjiye ki er3I kA dabAva sivanI (perIniyama- prajanana aMga aura gudA dvAra ke madhya kA bhAga) para rhe| dAyeM paira ko mor3iye aura isake paMje ko bAyIM piNDalI ke Upara rkhiye| prajanana aMga ke ThIka Upara basti kI haDDI para apanI dAyIM er3I kA dabAva rkhiye| dAyeM paira kI aMguliyoM tathA paMje ke bAharI bhAga ko bAyIM piNDalI aura jA~gha kI mAMsapeziyoM ke bIca meM pha~sAiye / isake lie ho sakatA hai ki Apako bAyeM paira ko apane sthAna se thor3A haTAnA pdd'e| bAyeM paira kI aMguliyoM ko Upara yA nIce se pakar3a kara dAyIM piNDalI va jA~gha ke bIca meM phNsaaiye|

Page #82
ghuTane jamIna para tathA dAyIM er3I ThIka bAyIM er3I ke Upara rakhate hue Apake paira eka.prakAra se ba~dha jAyeMge / apanI rIr3ha ko sthira tathA sIdhI rakhiye mAno use jamIna meM gAr3a diyA gayA ho| TippaNI siddhAsana kA abhyAsa kevala puruSoM ko karanA cAhie / isakA abhyAsa kisI bhI paira ko Upara karake tathA jJAna mudrA yA cin mudrA (mudrA vAlA adhyAya dekhiye) ke sAtha kiyA jA sakatA hai| yadi nitamboM ko gaddI ke sahAre thor3A Upara uThA diyA jAye to aneka jijJAsuoM, khAsataura se naye abhyAsiyoM ko lambe samaya taka isa Asana meM rahanA AsAna ho jaayegaa| sImAe~ sAiTikA aura rIr3ha ke nicale bhAga kI gar3abar3I se pIr3ita vyaktiyoM ko siddhAsana kA abhyAsa nahIM karanA cAhie | lAbha siddhAsana dhyAna kA eka Asana hai jisameM rIr3ha kI sthiratA ko banAye ... rakhA jA sakatA hai tathA jo saphala dhyAna ke lie bahuta Avazyaka hai| isameM mUlabandha aura vajrolI mudrA svataH laga jAte haiN| pariNAmasvarUpa kAma - zakti kI taraMgeM rIr3ha pradeza se mastiSka taka pahu~cane lagatI haiN| yaha kAma sambandhI kriyAkalApoM meM abhyAsI ko saMyama pradAna karatA hai jise cAhe vaha brahmacarya ke pAlana meM prayoga kare athavA kAma-zakti kA AdhyAtmika pragati ke lie Urdhvareta meM yA indriyoM va kAma - zakti ke kriyAkalApoM para adhika niyaMtraNa prApta karane meM prayoga kare / . / yaha samasta snAyavika -praNAlI ko zAnta va sAmAnya sthiti meM rakhatA hai|

Page #83
siddhayoni Asana siddhayoni Asana siddhayoni Asana (mahilAoM ke lie) . vidhi pairoM ko sAmane phailAkara baiTha jAiye / bAyeM paira ko mor3iye aura talave ko dAyIM jA~gha se isa prakAra saTAiye ki er3I yoni ke andara jama jaaye| dAyeM paira ko mor3iye aura usake paMje ko bAyIM piNDalI aura jA~gha ke Upara rakhiye / bAyeM paira kI aMguliyoM ko dAyIM piNDalI aura jA~gha ke bIca ke sthAna meM Upara kI ora khiiNciye| rIr3ha ko pUrI taraha sIdhI rakhiye mAno vaha dRr3hatA se jamIna meM gar3I ho / TippaNI siddhayoni Asana siddhAsana kA aprakAzita mahilA saMskaraNa hai| koI bhI paira Upara karake isakA abhyAsa kiyA jA sakatA hai aura isakA sahI abhyAsa nIce kucha pahane binA hotA hai | isakA prayoga jJAna mudrA ke sAtha hotA hai /

Page #84
yadi nitamboM ko gaddI ke sahAre kucha U~cA uThA diyA jAye to jijJAsu abhyAsiyoM ko isa Asana meM lambe samaya taka sthira rahanA AsAna ho jaayegaa| sImAe~ sAiTikA yA rIr3ha ke nicale bhAga meM doSa va vikAra vAlI mahilAoM ko siddhayoni Asana nahIM karanA cAhie / lAbha siddhayoni Asana dhyAna kA eka zreSTha Asana hai jisameM mahilAyeM saphala dhyAna ke lie lambe samaya taka zArIrika rUpa se sthira raha sakatI haiN| isakA sIdhA prabhAva una snAyavika kendroM para par3atA hai jo mahilAoM meM prajanana -praNAlI ko niyaMtrita karate haiN| isase kAma - bhAvanAoM para niyaMtraNa prApta hotA hai jise yogI AdhyAtmika dhyAna aura gRhastha indriyagata evaM kAma vAsanA saMbaMdhI Ananda ke lie prayoga karatA hai| siddhayoni Asana samasta snAyavika -praNAlI ko sAmAnya va saMtulita rakhatA hai tathA use bala pradAna karatA hai / 67

Page #85
svastikAsana svastikAsana vidhi pairoM ko sAmane kI tarapha phailAkara baiTha jaaiye| . bAyeM paira ko mor3iye aura paMje ko dAyIM jA~gha kI mAMsapeziyoM ke pAsa rkhiye| isI prakAra dAyeM paira ko mor3iye aura paira kI aMguliyoM ko bAyIM jA~gha va piMDaliyoM kI mAMsapeziyoM ke bIca meM phNsaaiye| donoM pairoM kI aMguliyA~ donoM jA~ghoM aura piMDaliyoM ke bIca meM rahanI caahie| jJAna mudrA yA cinmudrA (mudrA vAlA adhyAya dekhiye) ke sAtha hAthoM ko ghuTanoM para rakhiye yA phira unheM goda meM rakhA jA sakatA hai| rekhAcitra ke lie siddhAsana dekhiye / TippaNI prAcIna paramparAgata dhyAna ke AsanoM meM se yaha sabase sarala hai / UparI rUpa se yaha siddhAsana se milatA-julatA hai lekina isameM mukhya antara yaha hai ki siddhAsana kI taraha isameM sivanI (perIniyama) para er3I kA dabAva nahIM rhtaa| sImAe~ sAiTikA va rIr3ha ke nicale bhAga ke vikAroM se pIr3ita logoM ko yaha Asana nahIM karanA caahie| lAbha isake vahI lAbha haiM jo siddhAsana (va siddhayoni Asana) ke haiM /

Page #86
sukhAsana sukhAsana sukhAsana vidhi pairoM ko apane zarIra ke sAmane phailAkara baiTha jAiye / dAe~ paira ko mor3a kara paMje ko bAyIM jA~gha ke nIce rakhiye / bAe~ paira ko mor3a kara paMje ko dAyIM jA~gha ke nIce rakhiye / ..hAthoM ko ghuTanoM para rkhiye| sira, gardana aura pITha ko sIdhA rakhiye / prakArAntara yadi ghuTanoM aura pITha ke cAroM tarapha eka kapar3A bA~dha liyA jAye to isa Asana meM adhika samaya taka rahA jA sakatA hai / TippaNI nae abhyAsiyoM ke liye dhyAna kA yaha eka Adarza Asana hai, khAsataura se una logoM ke liye jo dhyAna ke anya AsanoM meM nahIM baiTha sakate / . pUjA samaya bhAratavarSa meM aneka striyA~ isI DhaMga se baiThatI haiM / abhyAsI se jaba dhyAna kA koI anya Asana lagane lage taba sukhAsana ko tyAga .. denA caahiye| 69

Page #87
artha padmAsana ardha padmAsana artha padmAsana vidhi pairoM ko sAmane phailAkara baiTha jaaiye| dAe~ paira ko mor3a kara paMje ko bAyIM jA~gha ke nIce rakhiye / bAe~ paira ko mor3a kara paMje ko dAyIM jA~gha ke Upara rkhiye| pITha gardana va sira sIdhe rkhiye| TippaNI dhyAna kA yaha Asana una logoM ke lie hai jo padmAsana ko thor3A bahuta kara lete haiN| lekina aMtima sthiti taka pahu~cane meM kaThinAI hotI hai| sukhAsana kI apekSA isa Asana kA abhyAsa karanA acchA hai / bArI-bArI se paira badala kara karate rahane se abhyAsI apane pairoM ko padmAsana tathA dhyAna ke anya AsanoM ke liye dhIre-dhIre taiyAra karatA hai| sImAe~ sAiTikA tathA rIr3ha ke nicale bhAga ke vikAra-grasta rogiyoM ko isa Asana kA abhyAsa nahIM karanA cAhiye / lAbha padmAsana kI taraha lekina kucha nimna stara para | 70

Page #88
baddhayoni Asana ... . . . . . . . NODNEntom Memon . baddhayoni baddhayoni Asana vidhi dhyAna ke kisI bhA Asana meM baiTha jAiye / yoni mudrA kA abhyAsa kIjiye (mudrA vAlA adhyAya dekhiye / / ekAgratA - bindu cakra para (isa pustaka kA pariziSTa dekhiye)| lAbha bAhya jagat ke AkarSaNoM se mukta kara mana ko aMtarmukhI banAne ke liye yaha eka zreSTha Asana hai| nAdayoga (AdhyAtmika dhvaniyoM kA yoga) ke AsanoM meM se yaha eka mahatvapUrNa Asana hai jisake abhyAsa se abhyAsI sUkSma antardhvaniyA~ suna sakatA hai| zArIrika lAbha dhyAna ke anya AsanoM kI taraha hI haiM, yadyapi A~kha, nAka va mastiSka kI bImAriyoM se chuTakArA dilAne meM yaha Asana bar3A prabhAvazAlI hai| 71

Page #89
vajrAsana tathA vajrAsana meM kiye jAne vAle Asana vajra eka nAr3I (prANa-zakti ke pravAha kA mArga) kA nAma hai jisakA sIdhA sambandha prajanana evaM mUtra niSkAsana praNAlI se hai| aisA kahA jAtA hai ki isa nAr3I para aicchika niyaMtraNa prApta ho jAne para vyakti bar3A zaktizAlI bana jAtA hai / yaha zarIra meM kAma-zakti ko niyamita karatI hai| isa nAr3I ko devarAja indra kA astra kahA gayA hai| isI prakAra mana sarvendriyoM kA rAjA hai / isa nAr3I ke mAdhyama se hama mana ko isa yogya banAte haiM ki kAma-zakti ke rUpa meM isa nAr3I meM pravAhita samasta zaktiyoM ko niyaMtrita kara skeN| isa prakAra vajrAsana yA vajrAsana meM kiye jAne vAle Asana bar3e prabhAvazAlI haiM; sAmAnyataH karane meM sarala bhii| nae abhyAsiyoM ke pairoM meM thor3e samaya ke abhyAsa se darda ho sakatA hai| ataH unheM cAhiye ki TakhanoM ko pakar3akara paMjoM ko eka ke bAda eka hilaayeN| taba vajrAsana athavA anya AsanoM kI punarAvRtti kreN| 72

Page #90
vajrAsana vajrAsana . vajrAsana vidhi ghuTanoM ke bala baiThie / paMjoM ko pIche phailA kara eka paira ke aMgUThe ko . dUsare aMgUThe para rakha diijiye| Apake ghuTane pAsa-pAsa aura er3iyA~ alaga-alaga rahanI cAhiye / apane nitamboM ko paMjoM ke bIca meM rakhiye / ApakI er3iyA~ kUlhoM kI tarapha rhegii| * hatheliyoM ko ghuTanoM para rakhiye / samaya vajrAsana kA jitanA sambhava ho, utane samaya taka abhyAsa kIjiye / bhojana ke pazcAta khAsa taura se kama se kama 5 minaTa ke liye isakA abhyAsa pAcana-kriyA ko tIvra karatA hai| ekAgratA sahaja zvAsa-prazvAsa kriyA kA dhyAna kIjiye / yadi A~kheM banda karake kiyA jAye to yaha mana ko zAnti pradAna karatA hai| TippaNI ... musalamAnoM aura jApAnI bauddhoM meM yaha prArthanA aura dhyAna kA Asana hai| * 73

Page #91
lAbha vajrAsana garbhAzaya, AmAzaya Adi meM rakta va snAyavika pravAha ko badala detA hai| yaha Asana sampUrNa pAcana-praNAlI kI kArya-kuzalatA ko bar3hA detA hai| ataH bhojana ke bAda ke Asana ke rUpa meM yaha bar3A upayogI hai, vizeSa rUpa se una logoM ko jo apacana se grasta haiM / yaha prajanana aMgoM meM rakta. ke pravAha ko kama karatA hai aura unakA poSaNa karane vAle snAyu-taMtuoM kI mAliza karatA hai / isa kAraNa yaha una vyaktiyoM ke liye upayogI hai jinake phote atyadhika rakta-pravAha ke kAraNa bar3ha gaye haiN| yaha AmAzaya aura garbhAzaya kI mAMsapeziyoM ko zakti pradAna karatA hai, ataH hArniyA se bacAva karatA hai | yaha mahilAoM ko zizu-janma meM sahAyaka hai / sAiTikA aura rIr3ha ke nicale bhAga kI gar3abar3I se grasta logoM ke lie yaha eka mAtra dhyAna kA Asana hai| peTa ke rogo jaise chAle Adi se chuTakArA dilAne meM ati upayogI hai| 74

Page #92
sihAsana siMhAsana siMhAsana vidhi ghuTanoM ko dUra-dUra rakhakara vajrAsana meM baiTha jAiye / yadi sambhava ho to sUrya kI ora mu~ha karake baitthiye| hAthoM ko ghuTanoM ke bIca meM jamA dIjie | aMguliyA~ zarIra kI tarapha raheM / sIdhI bhujAoM ke sahAre thor3A Age kI ora jhukiMye / sira pIche kI ora uThAiye, mu~ha ko kholiye aura jitanA sambhava ho sake, * jIbha ko bAhara nikaaliye| A~khoM ko pUrI taraha kholakara bhrUmadhya meM dekhiye / nAka se zvAsa lIjiye / zvAsa ko dhIre-dhIre chor3ate hue gale se spaSTa aura sthira AvAja nikAliye / ise jIbha ko nikAlakara va dAe~-bAe~ ghumAkara bhI karate haiN| 75

Page #93
zvAsa gale se kI jAne vAlI dhvani ke anusAra zvAsa ko dhIre-dhIre lIjie va chodd'ie| samaya sAmAnya svAsthya meM 10 bAra kareM / vizeSa bImArI meM adhika samaya taka kiyA jA sakatA hai| ekAgratA gale se utpanna kI jAne vAlI dhvani para / lAbha gale, nAka, kAna aura mu~ha kI bImAriyoM ko dUra karane ke liye yaha eka zreSTha Asana hai| hakalAkara bolane vAloM ke lie upayogI hai| isase svastha aura madhura svara kA vikAsa hotA hai|

Page #94
vIrAsana vIrAsana 1 bIrAsana 1 : naye abhyAsiyoM ke liye . vidhi vajrAsana meM baiTha jaaiye| dAhine paMje ko bAyeM ghuTane ke pAsa rakhiye / dAyA~ hAtha dAyeM ghuTane para rakheM aura hathelI para sira ko vizrAma deN| - A~kheM banda karake tana-mana ko DhIlA chor3a deN| . zvAsa . . . sAmAnya / ekAgratA bhrUmadhya yA AjJA cakra pr| lAbha ___ ekAgracitta hone athavA gahana cintana karane ke liye yaha bar3A acchA Asana hai| 77

Page #95
vArAsana 2 vIrAsana 2 : kucha kaThina rUpAntara vidhi vajrAsana meM baiThiye / eka paira ke paMje ko dUsarI jA~gha para rkhiye| apanI hatheliyoM ko sIne ke sAmane prArthanA kI sthiti meM rkhiye| A~kheM banda kara lIjiya / svataMtra paira ke sahAre ghuTanoM ke bala utthiye| . . hatheliyoM ko eka sAtha rakhate hue sira ke Upara le jaaiye| aMguliyA~ Upara kI ora raheM / jitane samaya taka sambhava ho sake, kreN| vajrAsana meM vApasa A jAyeM / paira ko badala kara isI abhyAsa ko kreN| zvAsa ghuTanoM para uThate samaya zvAsa roka kara rakheM / jaba Asana meM sthira ho jAyeM, sAmAnya zvAsa-prazvAsa zurU kara deN| samaya jitanI dera pratyeka paira para sthira raha sakeM, utanI dera abhyAsa kreN| lAbha yaha snAyavika santulana banAe rakhane kA prArambhika Asana hai| 78

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Ananda madirAsana Ananda madirAsana Ananda madirAsana vidhi vajrAsana meM baiTha jAiye / hAthoM ko er3iyoM para rakha dIjiye / hatheliyA~ nIce kI ora rheN| dhar3a ko sIdhA rakhiye aura A~khoM ko trikuTi meM sthira kiijiye| zvAsa dhImI aura ghrii| samaya / . : AdhyAtmika lAbha ke lie lambe samaya taka kiyA jAnA cAhiye / ekAgratA abhyAsa kI prArambhika avasthAoM meM zvAsa-prazvAsa kriyA para / paryApta zithilIkaraNa kI avasthA prApta ho jAye to AjJA cakra para / lAbha yadyapi zArIrika stara para ise bar3I saralatA se kiyA jA sakatA hai lekina AjJA cakra jagAne meM isake prayoga ke kAraNa isakI pRSTha-bhUmi gupta hai (jise guru-ziSya paramparA ke antargata hI jAnA jA sakatA hai)| ataH mukhya rUpa se yaha eka AdhyAtmika Asana hai, yadyapi isase snAyavika praNAlI ko vizrAma aura mana ko zAnti bhI milatI hai| 79

Page #97
pAdAdirAsana pAdAdirAsana pAdAdirAsana vidhi vajrAsana meM baiTha jaaiye| hAthoM ko kaiMcInumA banAte huye bAyeM hAtha kI aMguliyA~ dAyIM bagala meM aura dAe~ hAtha kI aMguliyA~ bAyIM bagala meM isa prakAra dabA lIjiye ki aMgUThe bAhara evaM Upara kI ora bane rheN| A~kheM banda karake zvAsa kA dhyAna kIjiye / zvAsa dhImI evaM lypuurnn| samaya zvAsa kI kriyA ko prANAyAma ke liye taiyAra karane ke liye isakA abhyAsa 10-15 minaTa taka karanA caahiye| AdhyAtmika lakSya ke lie lambe samaya taka kiyA jA sakatA hai| ekAgratA zvAsa-prazvAsa kriyA para / lAbha yaha bar3A hI sarala Asana hai lekina zvAsa-prazvAsa ko prANAyAma ke lie taiyAra karane ke liye atyanta upayogI hai kyoMki hAthoM ko mor3a kara rakhane se pratyeka nathune meM zvAsa kA pravAha samAna ho jAtA hai| 80

Page #98
bhadrAsana bhadrAsana . bhadrAsana vidhi vajrAsana meM baiTha jaaiye| ghuTanoM ko jitanA saMbhava ho sake, dUra-dUra kara liijiye| pairoM kI aMguliyoM kA samparka jamIna se banA rahe / aba paMjoM ko itanA alaga kariye ki unake bIca meM Apake nitamba pharza para jama jaayeN| binA kisI tanAva ke ghuTanoM kA phAsalA aura bar3hAiye / hAthoM ko ghuTanoM para rakhiye / hatheliyA~ nIce kI ora rheN| jaba zarIra sukha kI sthiti meM ho taba nAsikAgra dRSTi (dRSTi aura mana ko nAka ke agra bhAga para ekAgra karanA) kiijie| zvAsa _ dhImI evaM layapUrNa / -samaya - AdhyAtmika lakSya ke liye adhika samaya taka kiyA jAye / yadi pairoM ko lacIlA banAne ke liye kara rahe hoM to kucha minaTa kAphI haiM / yadi tanAva kA anubhava kareM to ise turaMta hI samApta kara deN| lAbha yaha Asana mukhya rUpa se AdhyAtmika abhyAsoM ke liye hai, kyoMki isakI / sthiti mAtra se hI mUlAdhAra cakra uttejita hone lagatA hai| 81

Page #99
supta vajrAsana supta vajrAsana supta vajrAsana vidhi vajrAsana meM baiTha jaaiye| bhujAoM aura kuhaniyoM ke sahAre pIche kI tarapha jhukate jAiye jaba taka ki sira jamIna se na laga jAye / kamara pUrNa rUpa se dhanuSAkAra rhe| : isakA dhyAna rahe ki ghuTane jamIna para saTe hue rheN| hAthoM ko jA~ghoM para rakha liijiye| A~kheM banda karake pUre zarIra ko DhIlA chor3a dIjiye / zvAsa sAmAnya / peTa ke rogoM ko dUra karane ke liye AmAzaya ko phailAte va saMkucita karate hue zvAsa dhImI aura gaharI honI cAhiye / samaya zArIrika lAbha ke lie kucha minaTa kAphI haiN| jo isa Asana ko AdhyAtmika lAbha ke liye karanA cAhate haiM, unheM ise lambe samaya taka karanA cAhiye / ekAgratA AdhyAtmika - svAdhiSThAna cakra para (pariziSTa meM dekhiye ) / . zArIrika - kamara, AmAzaya yA zvAsa para / 82

Page #100
krama Age jhuka kara kiye jAne vAle AsanoM jaise pazcimottAnAsana, jamanuzirAsana Adi ke liye yaha eka acchA viparIta Asana hai / ataH ise Asana-krama meM isa prakAra rakhA jAye ki isakA abhyAsa Age jhuka kara kiye jAne vAle AsanoM ke bAda meM ho| sAvadhAnI ghuTanoM ko haThapUrvaka jamIna sparza karAne ke liye jA~ghoM aura ghuTanoM kI mAMsapeziyoM va saMdhi-baMdhanoM meM anAvazyaka rUpa se tanAva utpanna na kiyA jAye / apane zarIra kI kSamatA evaM sambhAvanAoM ko dekhate hue antima sthiti para dhIre-dhIre pahu~canA caahiye| . sImAe~ rIr3ha ke nicale bhAga ke roga jaise haDDI kI TI. bI. se pIr3ita rogiyoM ko kisI yoga zikSaka athavA DaoNkTara se pUche binA isa Asana kA abhyAsa nahIM karanA caahie| samAna Asana - uSTrAsana, matsyAsana / lAbha AmAzaya ke rogoM jaise kabja ke liye yaha Asana bahuta acchA hai kyoMki - yaha A~toM ko zakti ke sAtha phailAtA va saMkucita karatA hai| . pUre zarIra ko mastiSka se jor3ane vAle rIr3ha ke mukhya snAyuoM meM dabAva sAmAnya rakhane ke liye yaha Asana bar3A lAbhakArI hai| 83

Page #101
(supta vajrAsana (prakArAntara) / supta vajrAsana (prakArAntara) vidhi pUrva varNita vidhi ke anusAra hI Asana lagAiye, sivAya isake ki isa bAra sira ke UparI bhAga ke sthAna para pichalA bhAga bhUmi kA sparza kare / rekhA citra meM pradarzita DhaMga se sira ke pichale bhAga ko nIce jhukAiye / donoM hAthoM ko sira ke pIche bA~dha lIjie / ghuTanoM ko jamIna para hI TikAye rakhane kA prayatna kiijiye| A~kheM banda karake pUre zarIra ko pUrI taraha DhIlA chor3a dIjiye / anya sabhI vivaraNa maulika supta vajrAsana kI taraha hI haiN| lAbha yaha eka mahatvapUrNa Asana hai jo AmAzaya ke phailAva ko adhika bar3hA detA hai, yadyapi isameM gardana kA abhyAsa nahIM hotaa| TippaNI supta vajrAsana ke donoM prakAroM ko AdhA-AdhA samaya dekara eka-dUsare ke bAda karanA caahiye|

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zazAMkAsana zazAMkAsana 1 zazAMkAsana 1 vidhi __ hAthoM ko ghuTanoM para rakhate huye vajrAsana meM baiTha jAiye / zvAsa. lete huye hAthoM ko sira ke Upara uThAiye / hAthoM ko dhar3a kI sIdha meM rakhate hue va zvAsa chor3ate huye dhar3a ko sAmane kI ora mastaka jamIna se chUne taka jhukAiye / kucha kSaNoM ke liye zvAsa bAhara hI roka rakhiye aura phira zvAsa lete huye hAthoM aura dhar3a ko eka sIdha se sira ke Upara kI ora le Aiye / taba ... zvAsa chor3ate huye dhIre-dhIre prArambhika sthiti meM A jAiye / zvAsa dhImI aura zarIra kI gati ke anusAra / samaya 10 bAra taka abhyAsa kreN| TippaNI . __ adhika lAbha ke lie sAmAnya athavA gaharI zvAsa kA abhyAsa kreN|

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vidhi zazAkAsana 2 zazAMkAsana 2 (vajrAsana meM yoga mudrA) vajrAsana meM baiTha jaaiye| kamara ke pIche bAe~ hAtha se dAyIM kalAI pakar3a liijiye| A~kheM banda kara liijiye| zvAsa lIjiye aura phira zvAsa chor3ate huye kamara se sAmane kI ora taba taka jhukate jAiye jaba taka ki mastaka pharza se sparza na karane lge| sahaja zvAsa-prazvAsa ke sAtha isa sthiti meM lambe samaya taka rukiye / zvAsa lete huye prArambhika sthiti meM lauTa aaiye| zazAMkAsana 3 vidhi vajrAsana meM baiTha kara muTThiyoM ko amAzaya ke nicale bhAga para rakhiye / zvAsa lIjiye aura phira zvAsa chor3ate huye sAmane kI ora jhukiye / jitanI dera ho sake, zvAsa bAhara rokiye / ' zvAsa lete huye prArambhika sthiti meM vApasa A jAiye / ekAgratA mUlAdhAra yA maNipura cakra athavA zvAsa-prazvAsa kriyA para / lAbha yaha kUlhoM aura gudA- sthAna ke madhya sthita mAMsapeziyoM ko sAmAnya rakhatA hai| sAiTikA ke snAyuoM ko zithila karatA hai aura eDrinala granthi ke kArya ko niyamita karatA hai| yaha kabja se chuTakArA dilAne meM sahAyaka hai| sAmAnya rUpa se kAma-vikAroM ko dUra karatA hai| jina mahilAoM ke basti-pradeza avikasita hoM, unake lie lAbhaprada hai| AdhyAtmika rUpa se mUlAdhAra cakra ke jAgaraNa meM sahAyaka hai| 86 .

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mArjAri Asana mArjAri Asana . mAjAri Asana vidhi vajrAsana meM baiTha jaaiye| ghuTanoM ke bala khar3e ho jAiye aura hAthoM ko sAmane pharza para isa prakAra jamA dIjiye ki ve ThIka kandhoM ke nIce sIdhe rheN| rIr3ha kI haDDI ko nIce kI tarapha jhukAte hue sira ko Upara uThAiye / sira ko nIce lAte hue rIr3ha ko dhanuSAkAra rUpa meM Upara le jAiye / rIr3ha ko phira nIce aura sira ko Upara le jAiye / bhujAoM ko lamba rUpa meM sIdhA rakhiye / svAsa ... rIr3ha nIce jhukAte samaya zvAsa liijiye| ___ rIr3ha Upara kI tarapha dhanuSAkAra banAte samaya zvAsa chor3iye / samaya sampUrNa kriyA .10 bAra kIjiye / lAbha yaha Asana gardana, kandhoM aura rIr3ha ko lacIlA banAtA hai / mahilAoM kI prajanana praNAlI ke liye yaha eka zreSTha abhyAsa hai| mAsika dharma saMbaMdhI aniyamitatAoM va lyUkoriyA meM upayogI hai| TippaNI .. adhika lAbha ke liye zvAsa chor3ate samaya peTa ko sikor3iye / 87

Page #105
zazAMka bhujaMgAsana zazAMka bhujaMgAsana zazAMka bhujaMgAsana vidhi mArjAri Asana meM Aiye / hAthoM ko lagabhaga 18 iMca dUra-dUra rkhiye| hAthoM ko binA haTAe hue, sIne se pharza kA sparza karate hue use Age kI tarapha taba taka lete jAiye jaba taka ki vaha hAthoM kI sIdha meM na A jAye / hAthoM ko sIdhe karate hue, tathA AmAzaya ko jamIna se lagAte hue sIne ko aura Age va Upara kI ora kiijiye|, isa sthiti meM pITha dhanuSAkAra banAte hue sira ko pIche kI ora jhukAnA cAhiye / dhIre-dhIre pITha ko Upara kI ora dhanuSAkAra banAte hue sira tathA pUre zarIra ko pIche kI ora le jAte hue zazAMkAsana kI sthiti meM A jAiye / kucha kSaNoM taka isa sthiti meM rahakara jA~ghoM va bhujAoM ko sIdhA karate hue mArjAri Asana meM vApasa A jAiye / zvAsa mArjAri Asana meM sAmAnya / bhujaMgAsana meM sAmane jAte hue zvAsa liijiye| . zazAMkAsana meM lauTate samaya zvAsa chor3iye / samaya isa Asana ko 10 bAra kreN| lAbha AmAzaya, peTa, lIvara, sAiTikA evaM slipa Diska meM tathA mahilAoM kI prajanana-praNAlI ke lie lAbhaprada hai| 88

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praNAmAsana prathama avasthA dvitIya avasthA praNAmAsana vA vajrAsana meM baiTha jAiye / rIr3ha sIdhI rahe aura hAtha ghuTanoM para / apane hAthoM se nIce kI tarapha se piNDaliyoM ke nIce ke bhAga ko pakar3iye / sAmane kI ora jhukiye aura apane sira ke UparI bhAga ko jamIna para rakhiye nitamboM ko uThAte hue jA~ghoM ko lamba rUpa meM sIdhA kara lIjiye . vajrAsana meM vApasa aaiye| zvAsa vajrAsana kI sthiti meM aura uThate samaya zvAsa lIjiye / . jhukate samaya zvAsa chodd'iye| - praNAma kI sthiti meM sahaja zvAsa-prazvAsa calane diijiye| samaya - adhika se adhika 10 bAra abhyAsa kiijiye| . ... kisI bhI Asana-krama ke prArambha meM isa Asana kA abhyAsa na kareM / sAvadhAnI - sira meM cakkara Ane para athavA raktacApa meM yaha Asana nahIM karanA - caahiye| * sAma yaha Asana sira meM khUna kI acchI ApUrti karatA hai / ... yaha zIrSAsana ke aneka lAbhoM ko kucha kama mAtrA meM detA hai|

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uSTrAsana uSTrAsana 1: uSTrAsana 1 vidhi vajrAsana meM baiTha jAiye / ghuTanoM ke bIca meM phAsalA rahe / er3iyA~ nitamboM ke donoM ora rahe / paMjoM kA UparI bhAga jamIna para rahe / apane ghuTanoM ke bala khar3e ho jAiye / dhar3a ko dAyIM tarapha mor3ate hue pIche ko jhukiye aura dAyeM hAtha se bAe~ paira kI er3I ko pkdd'iye| , apanI bAyIM bhujA para dhyAna dIjiye jise lamba rUpa meM sira ke Upara rahanA cAhiye tathA hathelI Age kI ora; jaba taka ki bAyIM er3I para dUsarI hathelI sthira na ho jaaye| zarIra ke UparI bhAga ke bhAra ko apanI bAyIM er3I para par3ane diijiye| viparIta dizA meM isI prakAra duharAiye / zvAsa ghuTanoM ke bala uThate hue zvAsa lIjiye / bagala kI ora mur3ate hue zvAsa chor3iye / dhar3a ko madhya sthiti meM lAte samaya zvAsa lIjiye /

Page #108
uSTrAsana.2 uSTrAsana 2 vidhi uSTrAsana 1 kI sthiti meM A jAiye / ghuTanoM ke bala khar3e ho pIche jhuka kara hAthoM ko er3iyoM para rakhiye / gardana tathA zarIra ko jitanA sambhava ho, pIche kI ora jhukAiye / ... ghuTanoM ke bala sIdhI sthiti meM lauTa Aiye / zvAsa ghuTanoM ke bala khar3e hote samaya zvAsa lIjiye / pIche ko jhukate samaya tathA vajrAsana meM baiThate hue zvAsa chor3iye samaya ... gatizIla abhyAsa ke rUpa meM adhika se adhika 10 bAra kIjiye / sthira Asana ke rUpa meM 3 minaTa taka kIjiye / ekAgratA AdhyAtmika - vizuddhi athavA anAhata cakra para / * zArIrika - AmAzaya, cullikA graMthi (thAyaraoNyaDa) yA rIr3ha pr| . .. Age kI ora jhuka kara kie jAne vAle AsanoM ke bAda / lAma .. pAcana, mala-niSkAsana aura prajanana-praNAliyoM ke lie lAbhaprada hai| . yaha pITha ke darda va ardha-vRttAkAra jhukI huI pITha ko ThIka karatA hai 91

Page #109
sumeru Asana sumeru Asana . sumeru Asana vidhi vajrAsana meM baiTha jaaiye| mArjAri Asana meM Aiye / pairoM kI aMguliyoM ko mor3iye / nitamboM ko uThAiye aura ghuTanoM ko sIdhA kIjiye / ApakI pITha aura bhujAyeM eka sIdha meM aura sira kehuniyoM ke bIca meM rahe / zarIra eka trikoNa ke AkAra meM rahanA caahiye| er3iyoM ko jamIna para laaiye| ___ er3iyoM ko uThAiye aura mArjAri Asana meM lauTa aaiye| zvAsa uThate samaya zvAsa lIjiye aura lauTate samaya zvAsa chor3iye / pUrNa sthiti meM sAmAnya zvAsa-prazvAsa kA abhyAsa karate rheN| samaya 10 bAra taka abhyAsa kareM / er3iyA~ yadi pharza taka na Ae~ to Asana ke daurAna bAra-bAra unheM Upara-nIce lAne kA abhyAsa kreN| antima sthiti meM 30 sekeNDa taka rukeM / sImAe~ sira meM cakkara Ane athavA ucca raktacApa meM isakA abhyAsa na kreN| lAbha er3iyoM tathA piNDaliyoM kI nasoM, taMtuoM evaM mAMsapeziyoM ko phailAtA hai| sAiTikA nasa ko bhI sAmAnya karatA hai|

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vyAghrAsana vyAghrAsana yAtrAsana vajrAsana meM baiTha jAiye / mArjAri Asana meM Aiye aura sAmane kI tarapha dekhiye / apane dAyeM paira ko jamIna ke samAnAntara pIche kI ora phailAiye / dAhine ghaTane ko moDiye aura paira kI aMguliyoM ko sira kI tarapha . kIjiye / Upara dekhiye| uThe hue paira ko nitamba se nIce kI ora jhukAiye aura ghuTane ko sIne para dabAiye / aisA karate samaya paira kI aMguliyA~ jamIna se na lagane pAyeM / sira ko jhukAiye aura nAka se ghuTane ko chUne kA prayAsa kIjie / ApakI rIr3ha Upara kI ora ubhara jaayegii| paMje ko phira se pIche le jAiye aura paira ko phailA dIjiye / ghuTane ko mor3iye aura isI prakAra abhyAsa cAlU rakhiye /

Page #111
zvAsa paira ko pIche phailAte samaya zvAsa liijiye| ghuTane ko mor3ate samaya zvAsa andara rokiye / ghuTane ko sIne kI tarapha lAte samaya zvAsa chor3iye / samaya pratyeka paira se isa Asana ko 5-5 bAra kiijiye| ekAgratA zarIra ko zithila chor3ane evaM usakI gati para ekAgratA rakhiye / lAbha yaha Asana rIr3ha ke vyAyAma ke liye sAiTikA nasa ko zithila karane evaM mahilAoM ke prajanana aMgoM ko sAmAnya banAne meM upayogI hai| ... yaha Asana sAiTikA ke rogiyoM, zizu janma ke ThIka bAda tathA ko mahilAe~ aneka baccoM ko janma de cukI haiM, unake lie vizeSa rUpa se lAbhakArI hai| kUlhoM va jA~ghoM kI bar3hI huI carbI ko kama karane meM bhI yaha upayogI hai|

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khar3e hokara aura jhuka kara kiye jAne vAle * Asana

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hasta uttAnAsana ___hasta uttAnAsana hasta uttAnAsana paMjoM ko milAkara sIdhe khar3e ho jAiye / aba hAthoM ko peTa ke sAmane kaiMcInumA AkAra meM rkhiye| hAthoM ko isI sthiti meM hI Upara le jAte - hue gardana ko pIche jhukAiye / bhujAoM ko kaMdhoM kI sIdha meM donoM ora phailA dIjie | kalAiyoM ko punaH kaiMcInumA banAkara pahalI sthiti meM le aaiye| zvAsa hAthoM ko uThAte samaya zvAsa lIjiye tathA nIce lAte hue chor3iye / hAthoM ...kI uThI huI sthiti meM zvAsa ko andara hI rokiye / : samaya - ise 10.bAra duhraaiye| lAbha .... yaha kaMdhoM ke jor3oM tathA gola kandhoM ko sudhAra kara ThIka karatA hai / merudaNDa ko phailAkara saMbaMdhita snAyu - dabAva ko sAmAnya karatA hai| ... mastiSka - jAgRti ke kendroM ko uttejita karane meM yaha upayogI hai| . 97

Page #115
AkarNa dhanurAsana prathama avasthA . dvitIya avasthA AkarNa dhanurAsana vidhi pairoM meM kaMdhoM kI caur3AI ke barAbara phAsalA chor3a kara khar3e ho jAiye / dAyeM paira se eka choTA kadama Age kI ora rakhiye / apanI dAyIM muTThI ko kasiye aura Upara bagala meM le Aiye / bAyIM muTThI kasiye aura dAdhIM muTThI se thor3I pIche rkhiye| bAyIM muTThI ko sIdhA pIche kI ora bAyeM kAna taka khIMciye mAno Apa koI dhanuSa khIMca rahe hoN| isake sAtha sira bhI thor3A pIche kareM / kAlpanika dhanuSa kI DorI ko DhIlI chor3ate hue, gardana sIdhI karate hue apanI bAyIM muTThI ko sAmane kI ora dAyIM muTThI ke pAsa le Aiye / . isI abhyAsa ko zarIra ke dUsarI ora se duhraaiye| zvAsa hAtha khIMcate samaya zvAsa lIjiye tathA DhIle chor3ate samaya chor3iye / lAbha yaha bhujAoM, sIne va gardana kI mAMsapeziyoM kA vikAsa karatA hai / 98

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kaTi cakrAsana kaTi cakrAsana 1 kaTi cakrAsana 1 vidhi pairoM ke bIca 2-3 phuTa kA phAsalA chor3akara khar3e ho jaaie| nAbhi ke sAmane apanI aMguliyoM ko Apasa meM pha~sA kara rakhiye / bhujAoM ko sira ke Upara uThAiye aura kalAiyoM ko ghumAkara hatheliyoM ko Upara kI ora palaTa diijiye| kamara se Age kI ora jhukate hue samakoNa banAiye / pITha ko sIdhI rakhate hue hAthoM para dRSTi rakhiye / dhIre - dhIre dhar3a ko dAyIM tarapha ghumAiye / tatpazcAt bilkula bAyIM ora ghUma jAiye aura phira pUrNa dAyIM ora kI sthiti meM lauTa Aiye / ise 4 bAra duharAiye / sAsa. .. bhujAoM ko uThAte samaya, dAyeM ghUmate samaya tathA sira ke Upara hAtha vAlI sthiti meM lauTate samaya zvAsa lIjiye / zarIra ko jhukAte samaya, bAyIM ora ghUmate hue tathA bhujAoM ko nIce 1 karate samaya zvAsa chor3iye / isa abhyAsa ko 5 bAra kIjiye /

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kaTi cakrAsana 2 kaTi cakrAsana 2 vidhi pairoM ke madhya 2-3 phuTa kA phAsalA chor3akara khar3e ho jaaiye| . kandhoM kI U~cAI para bhujAoM.ko bagala meM phailA diijiye| zarIra ke UparI bhAga ko dAyIM ora mor3iye / bAyA~ hAtha dAyeM kaMdhe para evaM dAyA~ hAtha pIche kI tarapha ghUmatA huA kamara se lipaTa jAye / abhyAsa ko dUsarI ora se duhraaiye| zvAsa saamaany| samaya isa abhyAsa ko 10 bAraM duhraaiye| lAbha yaha kamara, pITha, kUlhoM, merudaMDa tathA zarIra ke anya jor3oM ko sudhAratA TippaNI yaha haThayoga kI kriyA zaMkha prakSAlana (isI pustaka meM Age isakA pUrNa vivaraNa milegA) ke AsanoM ke samUha kA eka Asana hai| . 100

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: - tAr3Asana tAjAsana apane pairoM ke bIca 4-6 iMca kA phAsalA chor3akara khar3e ho jAiye / A~khoM ke sAmane par3ane vAlI kisI vastu para apanI dRSTi jamA lIjiye bhujAoM ko sira ke Upara uThAiye / hatheliyA~ Upara kI ora raheM / apane hAthoM kI ora dekhiye| er3iyoM ko uThAiye aura anubhava kIjiye jaise Apako Upara kI ora khIMcA jA rahA ho / zarIra ko pUrI taraha khIMciye / dhIre - dhIre er3iyoM ko jamIna para vApasa le Aiye / prakArAntara 1 donoM bhujAoM ko Upara karate hue tAr3Asana meM khar3e ho jAiye / pairoM kI aMguliyoM para zarIra ke bhAra ko saMtulita karate hue eka paira ko uThAkara Age yA pIche kI ora kiijie| dUsare paira se duhraaiye| 101

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TippaNI * isa Asana kA prayoga zaMkha prakSAlana ke abhyAsa meM kiyA jAtA hai| prakArAntara 2 kalAiyoM ko sira ke Upara kaiMcInumA banAkara khar3e ho jaaiye| apane zarIra ko kamara se jamIna ke samAnAntara Age kI ora jhukaaiye| eka hI bAra meM apane dhar3a ko uThAiye tathA pairoM kI aMguliyoM para khar3e ho jAiye aura apanI rIr3ha ko Upara kI ora khIMciye | apanI bhujAoM ko kandhoM kI sIdha meM donoM ora phailA diijie| punaH apane sira ke Upara kalAiyoM kI kaiMcI banAiye / er3iyoM ko nIce lAiye aura zarIra ko sAmane jhukaaiye| . sIdhI. sthiti meM vApasa lauTa Aiye / zvAsa Upara uThate samaya zvAsa andara va nIce kI ora Ate samaya bAhara / : samaya 10 bAra kiijie| yaha zIrSAsana kI taraha ulTe hokara lagAe jAne vAle AsanoM kA viparIta Asana hai| lAbha tAr3Asana malAzaya va AmAzaya kI mAMsapeziyoM ko vikasita karatA hai aura A~toM ko phailAtA hai| yaha merudaNDa ke sahI vikAsa meM sahAyatA karatA hai aura jina binduoM se snAyu nikalate haiM, unake avarodhoM ko dUra karatA hai| 6 gilAsa pAnI pIkara tAr3Asana meM 100 kadama calane se yadA-kadA utpanna ho jAne vAlI A~toM kI rukAvaTa dUra kI jA sakatI hai| garbha ke prArambhika 6 mahInoM kI sthiti meM lAbhaprada hai| 102

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tiryak tAr3Asana tiryak tAr3Asana tiryaka tAr3Asana : tAr3Asana (pahalA prakAra) meM khar3e ho jAiye / . pairoM kI aMguliyoM para uThakara zarIra ko pahale dAyIM tathA phira bAyIM ora jhukAiye / jhukane kI gati kamara se honI cAhie / pratyeka ora 10-10 - bAra jhukiye aura fira er3I va talavoM para khar3e ho jAiye / TippaNI .. pairoM kI aMguliyoM para saMtulana banAye rakhanA kucha logoM ko kaThina lgegaa| unheM cAhie ki jaba taka saMtulana kA abhyAsa ThIka na ho jAye paMjoM ke bala khar3e hokara hI isa Asana kA abhyAsa kreN| phira bhI jaba kabhI bhI ve isa Asana ko lagAyeM, prArambha meM paira kI aMgaliyoM para zarIra ke bhAra ko saMtulita karane kA abhyAsa kucha sekeNDa avazya kara liyA kareM tAki dhIre-dhIre saMtulana kA abhyAsa pakkA hotA jAye / zaMkha prakSAlana meM kiye jAne vAle AsanoM meM yaha dUsarA Asana hai| anya vivaraNa tAr3Asana ke pahale prakAra jaisA hI hai| 103

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utthita lolAsana utthita lolAsana utthita lolAsana vidhi apane paMjoM ke bIca 2-3 phuTa kA phAsalA lekara khar3e ho jAiye / bhujAoM ko sira ke Upara uThAiye / kalAiyA~ thor3I jhukI raheM | dhar3a ko kamara se. Age va nIce kI ora jhulA dIjiye / pairoM ke bIca ke sthAna meM apanI bhujAoM va sira ko andara - bAhara jhUlane dIjiye / jhukI huI sthiti meM 5 bAra jhUlane ke bAda sIdhI sthiti meM A jAiye / ' zvAsa __hAthoM ko uThAte samaya zvAsa lIjiye, nIce jhUlate samaya chor3iye / samaya adhika se adhika 10 bAra abhyAsa kIjiye / sAvadhAnI sira meM cakkara Ane se pIr3ita va ucca raktacApa ke rogI ise na kreN| lAbha yaha rakta - saMcAlana ko sakriya karake thakAna dUra bhagAtA hai| . yaha ghuTanoM, kUlhoM aura pITha kI mAMsapeziyoM ko phailAtA hai| 104

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merupRSThAsana * merupRSThAsana merupRSThAsana vidhi pairoM ke bIca 2-3 phuTa kA phAsalA chor3akara khar3e ho jAiye / aMguliyoM ke agra bhAga kandhoM para rakheM / dhar3a ko tejI se dAhinI ora ghumAiye / phira madhya meM A jAiye / dUsarI bAra dAhinI ora jhukiye / usa sthiti se ghUmakara madhya meM Aiye / sIdhe khar3e ho jAiye / zarIra ke donoM ora 10 10 bAra kreN| zvAsa madhya meM Ate samaya zvAsa lIjiye / 'baMgala meM jhukate samaya zvAsa chor3iye / yaha abhyAsa rIr3ha ko phailAtA hai tathA kamara ke cAroM ora ekatrita atirikta carbI ko zarIra ke anya bhAgoM meM haTA detA hai| .. pITha kI mAMsapeziyoM ko sAmAnya sthiti meM lAtA hai / 105

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uttAna Asana - - prArambhika avasthA antima avasthA uttAna Asana vidhi pairoM ke madhya 2-3 phuTa kA phosalA lekara khar3e ho jaaiye| aMguliyoM ko Apasa meM pha~sAkara bhujAoM ko DhIlA chor3a diijiye| dhIre-dhIre ghuTanoM ko mor3ate hue dhar3a ko lagabhaga 8 iMca nIce le jAiye / sIdhI sthiti meM A jaaiye| isI prakAra tIna bAra kIjiye aura hara bAra kucha adhika nIce jAiye / cauthI aura aMtima sthiti meM hAtha pharza se thor3e Upara rheN| zvAsa ... Upara Ate samaya zvAsa lIjiye va nIce jAte samaya zvAsa chodd'iye| . samaya adhika se adhika 10 bAra abhyAsa kiijiye| lAbha jA~ghoM, ghuTanoM, TakhanoM va garbhAzaya kI mAMsapeziyoM ko zakti pradAna karatA hai / garbhavatI mahilAoM ke lie bahuta lAbhaprada hai| 106

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samakoNAsana prathama avasthA avasthA samakoNAsana vidhi . hAthoM ko bagala meM rakhakara tathA pairoM ke paMjoM ko milAkara khar3e ho jAiye / aMguliyA~ sAmane kI ora rakhate hue hAthoM ko sira ke Upara uThAiye / kamara se jhukakara samakoNa kI sthiti meM sAmane dekhate hue kucha samaya rukiye, phira vApasa Aiye / isako 10 bAra kiijiye| vAsa bhujAoM aura dhar3a ko uThAte hue zvAsa lIjiye va jhukate samaya chor3ie / samakoNa kI sthiti meM sAmAnya zvAsa-prazvAsa kA abhyAsa kIjiye / yaha Asana rIr3ha ke Ter3hepana aura tanAvoM ko dUra karatA hai / 107

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bikoNAsana prathama avasthA dvitIya avasthA bikoNAsana vidhi pairoM ke paMjoM ko milA kara pharza para khar3e ho jAiye / hAthoM ko pITha ke pIche le jAiye / aMguliyoM ko Apasa meM pha~sA kara jitanA sambhava ho sake, bhujAoM ko Upara uThAiye tathA Age jhukiye| aMtima sthiti meM kucha kSaNa rukiye aura phira sIdhe khar3e ho jaaiye| zvAsa sIdhe khar3e hone kI sthiti meM zvAsa liijiye| . zarIra ko jhukAte samaya zvAsa chor3iye / samaya isa Asana kA abhyAsa adhika se adhika 10 bAra kIjiye / lAbha yaha UparI rIr3ha aura kandhoM kI haDDiyoM ke bIca kI mAMsapeziyoM ko zakti pradAna karatA hai tathA sIne aura gardana ke vikAsa meM sahAyaka hai| bar3hate hue yuvA - zarIroM ke lie yaha vizeSa rUpa se lAbhaprada hai| 108

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trikoNAsana trikoNAsana / trikoNAsana 1 viSi - pairoM ke bIca 2-3 phuTa kA phAsalA chor3a kara sIdhe khar3e ho jaaiye| kandhoM kI U~cAI taka donoM bhujAoM ko eka sIdha meM phailAiye / ghuTanoM ko thor3A jhukAte hue zarIra ko dAhinI ora jhukaaiye| donoM bhujAoM ko eka sIdha meM rakhate hue khar3e ho jaaiye| * ise zarIra ke dUsarI ora se duharAiye / bhujAoM ko uThAte samaya tathA sIdhe khar3e hote samaya zvAsa lIjiye / ..bagala meM nIce jhukate hue zvAsa chor3iye / kiMkoNAsana 2. . . pahalI avasthA ko duharAiye, lekina antima sthiti meM Upara uThe hue hAtha ko kAna ke Upara se nIce karate hue pharza ke samAnAntara laaiye| khAMsa ... pahalI avasthA ke samAna hii| 109

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trikoNAsana (3) trikoNAsana (4) trikoNAsana 3 vidhi pahalI sthiti meM A jAiye / zarIra ko dhIre-dhIre dAhinI ora jhukAiye / jhukAne ke sAtha hI sAtha dAhinA hAtha nIce paMje kI ora tathA bAyA~ hAtha bagala kI ora aayegaa| . pUre abhyAsa ke daurAna ghuTane sIdhe rheN| isa kriyA ko dUsarI ora se duharAiye / zvAsa pahalI avasthA ke samAna hii| trikoNAsana 4 vidhi pairoM ke bIca phAsalA lekara khar3e ho jaaiye| . .. pITha ke pIche dAe~ hAtha se bAe~ hAtha kI kalAI pakar3iye / zarIra ko kamara se jhukAte hue nAka se dAe~ ghuTane ko chUne kA prayAsa kIjiye / sIdhI sthiti meM vApasa A jAiye / zarIra ke dUsare bhAga se duhraaiye| . . zvAsa jhukate samaya zvAsa chor3iye / aMtima sthiti meM kucha kSaNa zvAsa bAhara hI rokiye / sIdhI sthiti meM Ate samaya punaH zvAsa liijiye| .. 110

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IYA . . ... . ......) trikoNAsana 5 (a) trikoNAsana 5 trikoNAsana 5 (ba) vidhi khar3e hokara bhujAoM ko bagala meM jamIna ke samAnAntara phailA dIjiye / zarIra ko kamara se itanA jhukAiye ki samakoNa bana jAye / (a) dhar3a ko ghumAiye aura bAe~ hAtha se dAe~ paira kA sparza kIjiye / (ba) dRSTi dAyeM hAtha kI aMguliyoM para rahe / : isI kriyA ko dUsarI ora duharAiye / . pahalI sthiti meM vApasa A jAiye / pratyeka avasthA kA 5-5 bAra abhyAsa kiijiye| zvAsa bhujAoM aura dhar3a ko uThAte samaya zvAsa lIjiye / * dhar3a ko ghumAte samaya zvAsa bAhara hI rokiye / bhujAoM aura dhar3a ko jhukAte samaya zvAsa chodd'iye| snAyavika tanAva, nirAzA Adi meM vizeSa rUpa se lAbhakArI hai| .. kabja dUra kara bhUkha ko bar3hAtA hai | . bar3hatI umra kI lar3akiyoM ke lie vizeSa lAbhadAyI hai| 111

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dolAsana dolAsana dolAsana vidhi pairoM ke madhya 2-3 phuTa kA phAsalA lekara sIdhe khar3e ho jAiye / kandhoM ke donoM tarapha jamIna ke samAnAntara apanI bhujAoM ko phailA diijiye| hatheliyA~ nIce kI tarapha rheN| zvAsa lIjiye / hatheliyoM ko Upara kI ora kIjiye / muTThI bA~dhiye, bhujAoM ko jhukAiye / sira ke pIche. gardana para muTThiyoM ko rkhiye| . zarIra ke UparI bhAga ko thor3A dAhinI tarapha ghumAiye / zvAsa chor3akara sAmane kI ora itanA jhukiye ki sira dAe~ ghuTane se chUne lage / zvAsa ko bAhara hI rokiye, sira aura UparI dhar3a ko dAe~ se bAe~ phira bAe~ se dAe~ ghuTane taka vApasa jhulaaiye| tIna bAra duharAiye / phira dAe~ ghuTane se vApasa Upara A jaaiye| isI abhyAsa ko duharAiye lekina isa bAra sIdhI sthiti se bAe~ ghuTane para jhukiye| TippaNI pUre Asana ke abhyAsa ke daurAna paira sIdhe rheN| samaya zarIra ke pratyeka tarapha se 5-5 bAra kiijiye| lAbha bhujAoM, kandhoM va pITha ko majabUta va lacIlA banAne ke lie yaha zreSTha Asana hai| yaha kamara ko zaktizAlI aura patalA banAtA hai| rIr3ha ke nicale bhAga ke snAyuoM ke dabAva ko sAmAnya karatA hai| 112

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sUrya namaskAra isa gatizIla abhyAsa ko paramparA se yoga abhyAsoM ke aMtargata nahIM mAnA gayA hai lekina zarIra ke sabhI jor3oM va mAMsapeziyoM ko DhIlA karane kA tathA AMtarika aMgoM kI mAliza karane kA yaha eka itanA prabhAvazAlI DhaMga hai ki ise isa pustaka meM sthAna diyA gayA hai| prAtaH snAna ke bAda evaM anya yoga-vidhiyoM ke pUrva ise karanA zreSTha mAnA gayA hai| dina meM kisI bhI samaya yadi Apako thakAna kA anubhava hotA hai to isa abhyAsa ke dvArA Apa apanI khoI huI zArIrika va mAnasika zakti ko punaH prApta kara sakate haiN| - sUrya namaskAra 12 sthitiyoM se milakara banA hai jisameM se pratyeka kA rAzicakra ke 12 cinhoM se sambandha hai / sUrya namaskAra ke eka pUrNa cakra meM inhIM 12 sthitiyoM ko krama se do bAra duharAyA jAtA hai / 12 sthitiyoM meM se pratyeka ke sAtha eka maMtra jur3A hai / isa abhyAsa se adhika se adhika lAbha lene ke lie inakA maukhika athavA mAnasika rUpa se uccAraNa karanA caahie| maMtra kyA hai ? maMtra akSara - samUhoM, zabdoM, zabda - samUhoM yA vAkyoM se milakara banI saMracanA hai| maMtra ke duharAne kA mana para bar3A zaktizAlI va teja prabhAva par3atA hai| sunAI dene vAlI athavA na sunAI dene vAlI dhvani - taraMgoM ke mana para sUkSma prabhAva par3ane ke kAraNa aisA hotA hai / yahA~ taka ki isa vAtAvaraNa kA upayoga Adhunika vijJAna bhI kara rahA hai| udAharaNa ke lie, vizva ke vibhinna bhAgoM meM sthita kucha pragatizIla aspatAloM meM aneka mano - cikitsaka dhvani ke rUpa meM apane rogiyoM ko lambe samaya taka sujhAva yA anya vyakti dvArA diye sujhAvoM ke adhIna rakhakara unakA ilAja karate haiM / ina pAzcAtya sujhAvoM tathA yoga va aneka dharmoM meM prayukta maMtroM meM kevala itanA aMtara hai ki sujhAvoM kA prayoga zArIrika va mAnasika dazA ke sudhArane meM kiyA jAtA hai jabaki maMtroM kA prayoga zuddha AdhyAtmika kAraNoM se kiyA jAtA hai / hindU dharma (aura yoga kA bhI) sabase adhika jJAta evaM pracalita maMtra OM hai / yaha IsAI dharma ke 'Amena' tathA islAma ke 'AmIna' kA mUla hai / 113

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sthiti 1 sthiti 1: prArthanA kI mudrA vidhi prArthanA kI mudrA meM paMjoM ko milAkara sIdhe khar3e ho jaaiye| pUre zarIra ko zithila chor3a diijiye| maMtra kA uccAraNa maukhika athavA mAnasika rUpa se kIjiye / zvAsa sAmAnya / ekAgratA anAhata cakra pr| maMtra OM mitrAya namaH lAbha vyAyAma kI taiyArI ke rUpa meM ekAgra evaM zAnta avasthA lAtA hai| 114

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sthiti 2 sthiti 2: hasta uttAnAsana . donoM bhujAoM ko sira ke Upara uThAiye / kaMdhoM kI caur3AI ke barAbara donoM bhujAoM meM phAsalA rakhiye / :: sira aura UparI dhar3a ko thor3A sA pIche jhukAiye / . maMtra kA uccAraNa kiijiye| zvAsa . - bhujAoM ko uThAte samaya zvAsa liijiye| ekAgratA * vizuddhi cakra pr| maMtra . OM ravaye namaH lAbha ___. AmAzaya kI atirikta carbI ko haTAtA aura pAcana ko sudhAratA hai| ... isameM bhujAoM aura kaMdhoM kI mAMsapeziyoM kA vyAyAma hotA hai| 115

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sthiti 3 . sthiti 3: pAdahastAsana vidhi sAmane kI ora jhukate jAiye jaba taka ki aMguliyA~ yA hAtha jamIna ko pairoM ke sAmane tathA bagala meM sparza na kara leN| mastaka ko ghuTane se sparza karAne kI koziza kIjiye / jora na lagAyeM / pairoM ko sIdhe rakhiye / zvAsa sAmane kI ora jhukate samaya zvAsa chor3iye / adhika se adhika sA~sa bAhara nikAlane ke lie antima sthiti meM AmAzaya ko sikodd'iye| ekAgratA svAdhiSThAna cakra pr| maMtra OM sUryAya namaH lAbha peTa va AmAzaya ke doSoM ko rokatA tathA naSTa karatA hai / AmAzaya pradeza kI atirikta carbI ko kama karatA hai| kabja ko haTAne meM sahAyaka hai| rIr3ha ko lacIlA banAtA evaM rakta - saMcAra meM tejI lAtA hai| rIr3ha ke snAyuoM ke dabAva ko sAmAnya banAtA hai| .. . 116

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sthiti 4 sthiti 4 : azva saMcAlanAsana vidhi bAyeM paira ko jitanA sambhava ho sake pIche phailAiye / . isI ke sAtha dAyeM paira ko mor3iye; lekina paMjA apane sthAna para hI rahe / bhujAe~ apane sthAna para sIdhI rheN| isake bAda zarIra kA bhAra donoM hAthoM, bAyeM paira ke paMje, bAyeM ghuTane va dAyeM paira kI aMguliyoM para rahegA | aMtima sthiti meM sira pIche ko uThAiye, kamara ko dhanuSAkAra banAiye aura dRSTi Upara kI tarapha rkhiye| zAsa... . ___ bAe~ paira ko pIche le jAte samaya zvAsa lIjiye / ekAgratA AjJA cakra pr| OM bhAnave namaH AmAzaya ke aMgoM kI mAliza kara kArya -praNAlI ko sudhAratA hai| pairoM kI mAMsapeziyoM ko zakti milatI hai| 117

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sthiti 5 sthiti 5 : parvatAsana vidhi dAyeM paira ko sIdhA karake bAyeM paMje ke pAsa rkhiye| nitamboM ko Upara uThAiye aura sira ko bhujAoM ke bIca meM laaiye| antima sthiti meM paira aura bhujAe~ sIdhI rheN| isa sthiti meM er3iyoM ko jamIna se sparza karAne kA prayAsa kiijiye| . zvAsa dAyeM paira ko sIdhA karate evaM dhar3a ko uThAte samaya zvAsa chor3iye / ekAgratA vizuddhi cakra pr| OM khagAya namaH lAbha bhujAoM evaM pairoM ke snAyuoM evaM mAMsapeziyoM ko zakti pradAna karatA hai| abhyAsa 4 ke viparIta Asana ke rUpa meM rIr3ha ko ulTI dizA meM jhukAkara use lacIlA banAtA hai / rIr3ha ke snAyuoM ke dabAva ko sAmAnya banAtA hai tathA unameM tAje rakta kA saMcAra karane meM sahAyaka hai| 118

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sthiti 6 sthiti 6 : aSTAMga namaskAra vidhi zarIra ko bhUmi para isa prakAra jhukAiye ki antima sthiti meM donoM pairoM kI aMguliyA~, donoM ghuTane, sInA, donoM hAtha tathA ThuDDI bhUmi kA sparza kreN| nitamba va AmAzaya jamIna se thor3e Upara uThe rheN| zvAsa sthiti 5 meM chor3I huI zvAsa ko bAhara hI roke rakhiye / ekAgratA maNipura cakra pr|, :: OM pUSNe namaH grAma pairoM aura bhujAoM kI mAMsapeziyoM ko zakti pradAna karatA hai / sIne ko - vikasita karatA hai| 119

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sthiti 7 sthiti 7 : bhujaMgAsana vidhi hAthoM ko sIdhe karate hue zarIra ko kamara se Upara uThAiye / sira ko pIche kI ora jhukaaiye| yaha avasthA bhujaMgAsana kI antima sthiti ke samAna hI hai / (vivaraNa ke lie isI pustaka ke anya adhyAya meM dekhiye)| zvAsa kamara ko dhanuSAkAra banA kara uThate hue zvAsa liijiye| ekAgratA svAdhiSThAna cakra pr| . . - OM hiraNyagarbhAya namaH lAbha AmAzaya para dabAva par3atA hai| yaha AmAzaya ke aMgoM meM jame hue rakta ko haTA kara tAjA rakta-saMcAra karatA hai| badahajamI va kabja sahita yaha Asana peTa ke sabhI rogoM meM upayogI hai| rIr3ha ko dhanuSAkAra banAne se usameM va usakI mAMsapeziyoM meM lacIlApana AtA hai evaM rIr3ha ke pramukha snAyuoM ko nayI zakti milatI hai| . 120

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sthiti 8 : parvatAsana yaha sthiti 5 kI AvRtti hai| ____OM marIcaye namaH sthiti 9 : azva saMcAlanAsana - yaha sthiti 4 kI AvRtti hai| maMtra . OM AdityAya namaH sthiti 10 : pAdahastAsanaH ... yaha sthiti 3 kI AvRtti hai| maMtra - OM savitre namaH sthiti 11 : hasta uttAnAsana - yaha sthiti 2 kI AvRtti hai| OM arkAya namaH . . sthiti 12 : prArthanA kI mudrA 1. yaha antima sthiti prathama sthiti kI AvRtti hai| OM bhAskarAya namaH sthiti 13-24 1 se 12 taka varNita sthitiyA~ milakara sUrya namaskAra kA AdhA cakra huA / zeSa sthitiyoM ko thor3e rUpAntara se duharAnA par3atA hai| 121

Page #139
(a) cauthI sthiti meM bAe~ paira ko pIche le jAne ke bajAya dAe~ paira ko pIche le jaaiye| (ba) navIM sthiti meM bAyA~ paira mor3iye aura bAyA~ paMjA hAthoM ke pAsa le jaaiye| .. ye 24 sthitiyA~ milakara sUrya namaskAra kA eka pUrNa cakra haiN| bIja maMtra sarya ke 12 nAmoM ke badale meM bIja maMtroM ke krama kA bhI upayoga kiyA jA sakatA hai| ye bIja maMtra AhvAna karane vAlI dhvaniyA~ haiM jinakA apane Apa meM koI zAbdika artha nahIM hai, lekina ye zarIra aura mastiSka meM bar3I zaktizAlI taraMgoM ko janma detI haiN| bIja maMtra isa prakAra haiM1. OM hAm 7. OM hrAm / 2. OM hrIm 3. OM hUm 9. OM hUm 10. OM haim 5. OM hraum 11. OM hraum 12. OM hraH bIja maMtra saMkhyA meM kula 6 haiM aura sUrya namaskAra ke eka cakra ke daurAna cAra bAra duharAe jAte haiN| sUrya maMtroM ko duharAne ke hisAba se yadi koI sUrya namaskAra kA abhyAsa tejI se karatA hai to bIja maMtroM ko kahate jAnA hI paryApta hai| 8. OM hrIma 8 458 >> samaya AdhyAtmika lAbha ke lie 3 se 12 cakra dhIre-dhIre pUre kiijiye| zArIrika lAbha ke lie 3 se 12 cakra adhika tejI se kIjiye / naye abhyAsiyoM ko prArambha meM adhika cakroM kA abhyAsa nahIM karanA cAhie | unheM 2 yA 3 se zurU karake pratidina eka-eka cakra bar3hAte jAnA cAhie / purAne abhyAsI sUrya namaskAra ke cakra ko bar3I saMkhyA meM kara sakate haiN| . 122

Page #140
Asana satra meM krama Adarza rUpa meM sUrya namaskAra kA abhyAsa anya AsanoM se pUrva karanA caahie| aisA karane se zarIra DhIlA hotA hai aura nIMda va Alasya dUra hote haiN| sUrya namaskAra ke abhyAsa ke bAda kucha minaToM ke lie zavAsana avazya karanA cAhie / isase hRdaya kI dhar3akana va zvAsa ko sAmAnya sthiti meM Ane kA samaya milegA / zarIra kI samasta mAMsapeziyA~ zithila ho jaayeNgii| sAvadhAnI zarIra meM adhika viSaile padArtha hone se sUrya namaskAra ke abhyAsa ke daurAna yadi jvara kI dazA utpanna ho jAye to sUrya namaskAra kA abhyAsa banda kara denA cAhie / kucha samaya taka anya AsanoM ke abhyAsa se ina viSaile tatvoM ko zarIra se nikAla dene ke bAda sUrya namaskAra kA abhyAsa punaH zurU kiyA jA sakatA hai| binA kisI thakAna ke abhyAsI jitane cakroM kA abhyAsa kara sakatA hai, use utanA hI karanA caahie| sImAe~ sarya namaskAra ke abhyAsa ke lie Ayu kA koI bandhana nahIM hai, yuvA va vRddha donoM hI ise kara sakate haiN| mahilAoM ko mAsika dharma ke dinoM meM athavA garbha ke cauthe mahIne ke bAda isakA abhyAsa nahIM karanA cAhie / lAbha . pratyeka sthiti ke varNana ke sAtha kucha lAbhoM kA varNana kiyA gayA hai jo mukhya rUpa se usI abhyAsa vizeSa se saMbaMdhita haiM / vaise sUrya namaskAra se aneka dUsare lAbha bhI haiM jo abhyAsa ke sAmUhika prabhAva ke rUpa meM milate haiM, na ki kisI eka abhyAsa se| zarIra kI vibhinna praNAliyoM jaise nalikAvihIna granthi praNAlI, rakta saMcAra praNAlI, zvAsa-prazvAsa praNAlI, pAcana praNAlI Adi para isakA bar3A zaktizAlI prabhAva par3atA hai aura isake abhyAsa se ina praNAliyoM meM santulana sthApita ho jAtA hai| jaba inameM se eka yA aneka praNAliyA~ santulana kho bantI haiM to aneka roga utpanna hone lagate haiN| 123

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sUrya namaskAra unameM punaH santulana lAkara una aneka rogoM se chuTakArA dilAne meM sahAyaka hai jo mAnavatA ko zaitAna kI taraha ghere rahate haiN| azuddha rakta, nalikAvihIna granthiyoM ke sAmAnya se kama yA adhika kriyAzIla hone yA adhika pAcaka rasoM ke srAva se aneka bImAriyA~ utpanna ho jAtI haiN| isa prakAra kI truTipUrNa kArya-praNAlI ko sudhArane yA rogoM ke kAraNoM ko dUra karane meM sUrya namaskAra kisI bhI prakAra se kama sahAyaka nahIM hai / Adhunika yuga kA manuSya prAyaH baiThe rahakara hI apanA samaya vyatIta karatA hai| usakI mAMsapeziyoM ko sahI vyAyAma mile, isake lie sUrya namaskAra se uttama koI anya abhyAsa nahIM hai| isake dainika abhyAsa se zarIra pUrNa svastha rahegA va atirikta carbI httegii| abhyAsI ko zArIrika va mAnasika stara para nayI zakti va sphUrti milegI / vaha anubhava karegA ki usakI vicArazakti teja va painI ho rahI hai| isa Asana meM AmAzaya ke sabhI aMga bArI - bArI se phailate aura saMkucita hote haiN| phalataH yadi ve aMga ThIka se kArya nahIM kara rahe haiM to kucha samaya meM sAmAnya DhaMga se kriyAzIla ho jAte haiN| aneka vyakti ThIka se zvAsa nahIM lete haiM / sUrya namaskAra ke kramoM ke sAtha zvAsa-prazvAsa krama ko jor3A gayA hai| ataH yaha nizcita ho jAtA hai ki jaisI gaharI aura layapUrNa zvAsa lenI cAhie, vaisI abhyAsI sUrya namaskAra ke sAtha pratidina kucha minaToM ke lie avazya legA / isase phephar3oM meM bharI daSita va kITANuoM se yukta sthira vAyu nikalegI aura usake sthAna para kucha zuddha oNksIjana mizrita vAyu phephar3oM ko milegii| oNksIjana mizrita zuddha rakta jaba nirantara mastiSka ko milatA hai to mastiSka kI sthiti bhI zuddha, svastha aura nirmala ho jAtI hai| pasInA nikalanA zarIra kA eka pramukha kArya hai kyoMki isase dUSita tattva bAhara nikalate haiN| lekina bahuta se loga itanI mehanata nahIM karate ki pasInA nikale / natIjA yaha hotA hai ki ye dUSita tattva zarIra meM hI rahate haiM aura rogoM ko utpanna karate yA bar3hAte haiN| kama se kama carma-vikAra to paidA kara hI dete aise aneka vyaktiyoM ne sUrya namaskAra ke abhyAsa se svastha aura sundara zarIra prApta kiyA hai| unake samasta prakAra ke carma - vikAra dUra ho gaye / isa tejI se bhAgate Aja ke saMsAra meM snAyavika samasyAoM, tanAvoM, AzaMkAoM se mukti dilAne meM sUrya namaskAra ke niyamita abhyAsa se bar3hakara aura kyA ho sakatA 124

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hai ? abhyAsa ke daurAna hone vAlI vibhinna gatiyA~ zarIra ke vibhinna bhAgoM se saMbaMdhita snAyuoM kI dhIre - dhIre mAliza karake unheM zithila evaM zakti- sampanna karatI hai| saMkSepa meM, jo acche svAsthya kI kAmanA karate haiM unheM sUrya namaskAra ke abhyAsa se vaisA svAsthya milatA hai aura aisA kauna hai jo acche svAsthya kI icchA na rakhatA ho ? ataH hama sabhI vyaktiyoM se sUrya namaskAra karane kA anurodha karate haiM, cAhe ve svastha hoM yA asvastha, yuvaka hoM yA vRddha, bar3e hoM yA choTe, puruSa hoM yA strii| sandarbha yahA~ sUrya namaskAra kA kevala mukhya vivaraNa diyA gayA hai / vistRta vivaraNa ke lie pAThakoM ko 'sUrya namaskAra' nAmaka pustaka par3hanI cAhie jo bihAra yoga vidyAlaya, muMgera athavA sambandhita saMsthAoM se prApta kI jA sakatI hai| 125

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madhyama Asana samUha

Page #145
padmAsana yA padmAsana meM hone vAle Asana .. ina AsanoM kA abhyAsa una vyaktiyoM ko nahIM karanA cAhie jinheM padmAsana meM baiThane para jarA bhI kaSTa yA tanAva mAlUma par3atA ho / aise abhyAsiyoM ko isa pustaka meM diye gaye abhyAsoM ke dvArA apane zarIra ko dhIre-dhIre pahale padmAsana meM baiTha sakane lAyaka banA lenA caahie| 128

Page #146
yoga mudrA * yoga mudrA yoga mudrA vidhi padmAsana meM baiTha kara A~kheM banda kara liijiye| pITha ke pIche eka hAtha se dUsare hAtha kI kalAI pakar3a lIjiye / zarIra ko zithila kara dhar3a ko dhIre-dhIre sAmane jhukAte hue mAthA jamIna para rakhiye aura kucha samaya isa sthiti meM ruka kara ArAma kIjiye | dhIre-dhIre phira pahale jaisI sthiti meM A jAiye / vipaNI yadyapi pAraMparika nAma ke rUpa meM isa abhyAsa ko mudrA kahA jAtA hai kintu sAdhAraNa taura para ise Asana hI mAnA gayA hai / naye abhyAsI nitamboM ke nIce gaddA yA kambala rakha sakate haiN| zvAsa.. prArambhika sthiti meM lambI aura gaharI zvAsa andara liijie| sAmane kI ora jhukate hue dhIre-dhIre zvAsa chor3iye / rukI huI sthiti meM zvAsa sAdhAraNa rUpa se lIjiye va chor3iye / vApasa Ate samaya dhIre-dhIre gaharI zvAsa liijie| 129

Page #147
samaya - aMtima sthiti meM kucha minaTa rukane kA prayala kIjiye; agara aisA kara sakane meM asamartha hoM to Asana kI kucha AvRtiyA~ kiijiye| . ekAgratA AdhyAtmika : maNipura cakra pr| zArIrika : pITha, udara yA per3a yA zvAsa-prakriyA para / sAvadhAnI snAyuoM ko sAdhAraNa lacIlepana se adhika khIMcakara yA jhukAkara pITha, TakhanoM, ghuTanoM yA jA~ghoM para adhika jora mata ddaaliye| . lAbha yaha peTa aura usase sambandhita zarIra ke anya bhAgoM kI mAliza tathA koSThabaddhatA, apacana va anya udara saMbaMdhI sabhI rogoM ko dUra karane ke lie eka bahuta hI acchA Asana hai| yaha rIr3ha kI haDDI kI samasta kazerukAoM ko eka-dUsare se alaga karatA hai aura suSumnA nAr3I ko, jo inake bIca ke sthAnoM se nikalatI hai, dhIre-dhIre sApha va halkA karatA hai| ye jJAna-tantu yA kazerukAyeM samasta zarIra ke pratyeka bhAga ko mastiSka se saMbaMdhita karatI haiM, ataeva unakI saphAI va,halkApana zArIrika svAsthya kI dRSTi se bahuta hI upayogI va lAbhadAyaka hai jo ki rIr3ha kI haDDI meM nAbhi ke ThIka pIche kI ora sthita hai| yaha Asana maNipura cakra ko jAgRta karane ke lie eka bahuta hI zaktizAlI Asana hai aura yaha cakra pratyeka vyakti ke andara chipI huI zakti kA eka pramukha kendra hai| 130

Page #148
matsyAsana matsyAsana matsyAsana vidhi padmAsana meM hAthoM kA sahArA lete hue pIche kI ora taba taka jhukiye jaba taka ki sira kA UparI hissA jamIna se chUne na lage / pairoM ke aMgUThoM ko pakar3iye / kuhaniyA~ jamIna se saTI rheN| prakArAntara donoM hAthoM kI aMguliyoM ko eka-dUsare meM pha~sA lIjiye aura hatheliyA~ Upara kI ora karake donoM hAthoM ko sira ke nIce jamIna para rakhiye / - sira ke pichale bhAga ko hatheliyoM para ArAma se Tikane diijiye| zvAsa ... antima sthiti meM lambI va gaharI zvAsa lIjiye / jinake TaoNnsila meM koI doSa ho yA gale meM khaTTApana lagatA ho, ve antima sthiti meM zItakArI prANAyAma (bAda ke adhyAya meM dekhiye) kara sakate haiN| samayaH ___aMtima sthiti meM 5 minaTa rukiye / zarIra para jora mata ddaaliye| ekAgratA - AdhyAtmika : maNipura yA anAhata cakra para / . zArIrika : udara pradeza. vakSa yA zvAsa-prakriyA para / 131

Page #149
. ise sarvAMgAsana va halAsana ke bAda karanA caahie| vaikalpika Asana isa Asana ke sthAna para supta vajrAsana bhI kiyA jA sakatA hai| lAbha udara sambandhI sabhI prakAra kI bImAriyoM ke lie bahuta upayogI hai| . koSThabaddhatA tathA pITha meM jame rakta ke saMcAraNa meM madada karatA hai| 132

Page #150
matsyAsana (sarala rUpa 1) matsyAsana (saraka rUpa 1) eka paira ko mor3akara dUsare paira kI jA~gha para ardha padmAsana kI sthiti meM rakhiye / dUsarA paira sIdhA rkhiye| . kuhaniyoM kA sahArA lete hue dhIre-dhIre pIche kI ora jhukiye / dhIre se dhar3a ke UparI bhAga ko jamIna para rkhiye| mur3e hue paira ke paMje ko donoM hAthoM se pakar3iye / ... aMtima sthiti meM jaba taka ArAma se raha sakeM, rahiye; phira pUrva sthiti meM A jaaiye| TippaNI vaikalpika rUpa meM sira ke pichale hisse ko jamIna para TikA sakate haiN| kAma pUrNa matsyAsana kI trh| . .. 133

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matsyAsana (sarala rUpa 2) matsyAsana (sarala rUpa 2) donoM paira sAmane kI ora sIdhe rakhiye | zarIra ke UparI hisse ko dhIre-dhIre pIche kI ora usI prakAra jhukAiye jisa prakAra matsyAsana meM jhukAte haiN| sira ke UparI hisse ko ArAma se jamIna para rakhiye tathA pITha ko golAkAra jhukAkara donoM hAthoM ko jA~ghoM para rakha liijiye| ... aMtima sthiti meM kucha dera rukeM; phira pUrva sthiti meM vApasa A jaayeN| lAbha pahale kI trh| 134

Page #152
gupta padmAsana - - - -- - - - - - . - - ... --- - .. - . - . - . gupta padmAsana gupta padmAsana vidhi padmAsana meM baiTha kara donoM hAthoM ko ghuTanoM ke sAmane rakhiye / nitamboM ko Upara uThAiye aura ghuTanoM para khar3e ho jAiye / zarIra ko nIce kI ora jhukAte jAiye jaba taka ki ApakI ThuDDI yA eka gAla jamIna se na chU jaaye| donoM hatheliyoM ko jor3akara pITha para isa taraha rakhiye ki ApakI aMguliyA~ sira kI ora rheN|| isI sthiti meM aMguliyA~ pITha ke nicale hisse para raheMgI yA rIr3ha ke Upara | yathAsaMbhava aMguliyoM ko isa sthiti meM aura Upara sarakAte hue sira ke pichale hisse ko chUne kA prayatna kIjiye / zvAsa saamaany| samaya isa Asana kA abhyAsa. cAhe jitanI dera taka kiyA jA sakatA hai / ekAgratA AdhyAtmika : anAhata cakra para / zArIrika : sAre zarIra ke zithilIkaraNa va mastiSka para | lAbha yaha Asana rIr3ha kI haDDI para binA koI tanAva DAle usake samasta doSoM ko dUra karatA hai aura merudaNDa ko sIdhA rakhane meM bhI sahAyaka hai| isa Asana ko dhyAna ke Asana ke rUpa meM bhI kiyA jA sakatA hai| . .. 135

Page #153
aMtima sthiti .. pahalI sthiti para pacAsana padmAsana meM dAhinA hAtha pIche le jAkara dAyeM paira kA aMgUThA pakar3iye / bAyeM hAtha ko pITha ke pIche le jAkara bAyeM paira kA aMgUThA pakar3ane kA prayala kIjiye / abhyAsI agara zvAsa bAhara chor3a de aura thor3A Age kI ora jhuka jAye to donoM pairoM ke aMgUThe pakar3ane meM AsAnI hogii| Age jhukiye tathA mAthe ko jamIna se lagAne kA prayala kIjiye / isI sthiti meM kucha dera ruka kara punaH pUrva sthiti meM vApasa Aiye / zvAsa jhukate hue zvAsa chor3iye tathA zvAsa lete hue vApasa aaiye| ekAgratA AdhyAtmika : anAhata cakra pr| zArIrika : nAbhi yA zvAsa-prakriyA para / sama udara sambandhI rogoM ke lie phAyademanda hai| baccoM ke vikAsa meM tathA avikasita sIne ko puSTa aura majabUta karane meM upayogI hai| hAthoM, kaMdhoM va pITha ko majabUta va puSTa karatA hai| 136

Page #154
lolAsana solAsana lolAsana vidhi padmAsana meM baiThakara hatheliyoM ko jA~ghoM ke bagala meM jamIna para rakhiye / hAthoM para pUre zarIra ko sAdhate hue jamIna se Upara uThAiye / aba zarIra ko Age-pIche jhulAiye / pahalI sthiti meM vApasa aaiye| .. isI prakAra kaI bAra kiijiye| zarIra ko Upara uThAte samaya zvAsa liijiye| zarIra ko Age-pIche hilAte samaya aMtakuMbhaka lagAiye / jamIna para vApasa lauTate samaya zvAsa bAhara chor3iye / ekAgratA zvAsa prakriyA pr| lAma yaha Asana hAthoM, kalAiyoM, kaMdhoM va sIne ko puSTa karatA hai| - 137 137

Page #155
kukkuTAsana Aman kukkuTAsana kukkuTAsana vidhi padmAsana meM piMDaliyoM aura jA~ghoM ke bIca se hAthoM ko andara le jAiye / hatheliyoM ko jamIna para rakheM tathA aMguliyA~ sAmane kI ora rheN| aba pUre zarIra ko hAthoM ke sahAre Upara uThAkara aMtima sthiti meM jitanI dera ArAma se ruka sake, rukiye| phira jamIna para vApasa A jAiye / isI prakAra kucha AvRttiyA~ kIjiye / . zvAsa zvAsa sAdhAraNa rUpa se clegii| ekAgratA zvAsa-prakriyA pr| sAvadhAnI jina vyaktiyoM ke pairoM meM bahuta adhika bAla haiM, unheM piMDaliyoM aura jA~ghoM ke bIca se hAtha andara DAlane meM kaThinAI mAlUma pdd'egii| isa samasyA kA nidAna pairoM meM tela lagAkara kiyA jA sakatA hai yA phira isa Asana kA abhyAsa nahAne ke bAda karanA cAhiye jisase ki hAtha bAloM ke Upara AsAnI se phisalakara andara jA skeN| lAbha hAthoM, kaMdhoM va sIne ko puSTa va caur3A karatA hai | 138

Page #156
yabhAsana mAsana garbhAsana garbhAsana vidhi .. . .. padmAsana meM baiThakara hAthoM ko piNDaliyoM aura jA~ghoM ke bIca itanA andara DAlie ki kahaniyA~ piNDaliyoM meM se AsAnI se Upara mor3I jA skeN| hAthoM ko Upara kI ora mor3iye aura kAnoM ko pakar3iye tathA sAre zarIra ko nitamboM para sAdhiye / - ArAma se jaba taka sambhava ho, isI sthiti meM rukiye| aba pairoM ko nIce kara lIjiye aura hAthoM ko bAhara nikAla liijiye| zvAsa kAnoM ko hAthoM se pakar3ate samaya zvAsa bAhara chor3iye / aMtima sthiti meM sAdhAraNa rUpa se zvAsa liijiye| ekAgratA zarIra ko ThIka taraha se sAdhane para yA zvAsa-prakriyA para | lAma .. yaha Asana uttejita, udvigna, krodhita yA asantuSTa mastiSka ko zAnta karatA hai| yaha snAyu-daurbalyatA ko bhI dUra karatA hai| apane Apa para kAbU na pA sakane vAle svabhAva ke vyaktiyoM ko isa Asana kA abhyAsa dina meM jitanI bAra bhI sambhava ho sake, karanA cAhie / yaha pAcana-kriyA ko uttejita karatA hai tathA bhUkha ko bar3hAtA hai| yaha zarIra ko sAdhane (saMtulana) kA Asana hai| 139

Page #157
tolAMgulAsana tolAMgulAsana tolAMgulAsana padmAsana meM baiThakara pITha ke bala leTa jAiye / hatheliyoM ko nitamboM ke nIce rakha lIjiye aura dhar3a ko isa taraha uThAiye ki zarIra kuhaniyoM para sadha jaaye| sira, pairoM tathA dhar3a ko jamIna se aura Upara uThAne kA prayala kIjiye jisase sArA zarIra kevala nitamboM va hAthoM para sadhA rhe| . . jAlaMdhara baMdha lagAiye / (vistRta vivaraNa ke lie Age dekhiye)| binA tanAva ke aMtima sthiti meM kucha dera rukiye; phira vApasa aaiye| . zvAsa aMtima sthiti meM zvAsa lIjiye aura jAlaMdhara baMdha lagAiye / pUrva sthiti meM vApasa lauTate samaya zvAsa bAhara chor3a diijiye| AvRtti isa Asana ko 5 bAra duhraaiye| . ekAgratA zvAsa rokane kI prakriyA pr| lAma isa Asana se moTApA dUra hotA hai| udara va usase saMbaMdhita sabhI bhAga doSarahita hote haiN| kaMdhe, pITha va gardana majabUta tathA puSTa hote haiN| sInA caur3A aura majabUta hotA hai| 140

Page #158
. pIche kI ora jhukane vAle Asana isa adhyAya meM diye gaye Asana rIr3ha ko pIche kI ora jhukAte haiM aura sAtha hI sAtha udara va usase saMbaMdhita snAyuoM para acchA tanAva DAlate haiN| isa taraha ve sAre snAyu jo rIr3ha ko niyaMtrita karate haiM, bhalIbhA~ti khiMcate aura vikasita hote haiM tathA majabUta banate haiN| ina snAyuoM ke majabUta hone se pITha yA kamara se saMbaMdhita kisI bhI prakAra ke rogoM kI saMbhAvanA nahIM rahatI, kyoMki snAyaoM meM isa prakAra rogoM ko rokane kI va unase saMgharSa kara sakane kI zakti AtI hai / suSumnA nAr3I (jo ki rIr3ha kI kazerukAoM ke bIca ke sthAna se nikalatI hai) para bhI acchA dabAva par3atA hai va usakI saphAI aura vikAsa hotA hai / yaha bhI apane Apa meM eka bahuta bar3A lAbha hai kyoMki yaha vizeSa nAr3I zarIra ke karIba-karIba sabhI aMgoM va snAyuoM se saMbaMdhita hai| suSumnA nAr3I se jur3I huI rIr3ha kI haDDI ke pIche zarIra kI anukaMpI nAr3iyoM (sympathetic nerve chain) kI saMracanA hai jo ki parAnakaMpI taMtrikA taMtra kI nAr3iyoM (parasympathetic nerve chain) ke sAtha zarIra ke sAre aMgoM ko ThIka rakhatI va unheM bhalI prakAra kArya karane lAyaka banAtI hai / dUsare zabdoM meM 'anukaMpI taMtrikA taMtra' zarIra ke sabhI aMgoM ko acchA kArya karane ke liye uttejita karatA hai jabaki 'parAnukaMpI taMtrikA taMtra' zarIra ke aMgoM kI kArya kuzalatA ko usa sImA taka uttejita nahIM karatA / pariNAmasvarUpa zarIra ke sAre aMga.saMtulita rUpa se kArya karate rahate haiM tathA AMtarika evaM bAhya rUpa se AyI huI kisI bhI paristhiti ko bhalI prakAra sa~bhAlate va zarIra kA kuzalatApUrvaka saMcAlana karate rahate haiN| pIche kI ora jhukane vAle sabhI Asana ina samasta snAyuoM va zirAoM para acchA prabhAva DAlate haiM jisase sabhI aMgoM kI kAryakSamatA meM apUrva vRddhi hotI hai aura pariNAmataH zarIra halkA va svastha hotA hai| - pITha meM rakta kA pravAha svAbhAvika rUpa se dhImA hotA hai| isase azuddha rakta svayameva ina sthAnoM meM ikaTThA ho jAtA hai aura zarIra ke aMgoM evaM nAr3iyoM kI kArya kSamatA ko dhIre-dhIre kama kara detA hai / pIche jhukane vAle Asana isa jame hue rakta ko bhalI prakAra pravAhita karane aura isake sthAna para oSajanayukta zuddha rakta ko pahu~cAne ke lie bahuta hI upayogI haiN| 141

Page #159
pIche jhukane vAle AsanoM ko karate samaya udara se saMbaMdhita aMgoM para dabAva par3atA hai- vizeSa taura para udara ke nimna bhAga meM sthita mAMsapeziyoM (rectus abdominal muscles) para / isa prakAra yaha Asana AMtarika udara ke avayavoM va snAyuoM kI acchI mAliza karatA hai jisase una sabhI aMgoM kI kArya-kSamatA meM apUrva vRddhi hotI hai jo ki unheM doSa rahita banAne va bImAriyoM ko dUra karane ke lie bahuta hI upayogI haiN| ___ina AsanoM meM tIna AsanoM bhujaMgAsana, zalabhAsana va dhanurAsana ko yadi niyamapUrvaka kiyA jAye to ye vizeSa rUpa se bahuta hI lAbhadAyaka Asana haiM / sampUrNa merudaNDa para evaM Upara se lekara nIce taka tathA pITha para phaile hue samasta nAr3I saMsthAna para ina AsanoM kA bahuta hI zaktizAlI prabhAva par3atA hai| isake sAtha-sAtha ye Asana udara va per3a ko bhI acchI taraha tAnate va una sAre aMgoM ko acchI taraha dabAte haiN| abhyAsiyoM ko yA acche svAsthya kI kAmanA rakhane vAle pratyeka vyakti ko uparokta tInoM Asana nitya niyamapUrvaka karane caahie| 142

Page #160
bhujaMgAsana :::: :: ::: :::::::::::::::: bhujaMgAsana bhujaMgAsana - peTa ke bala leTa jAiye tathA pairoM ko sIdhA va lambA phailA dIjiye / hatheliyoM ko kaMdhoM ke nIce jamIna para rakhiye / mAthe ko jamIna se chUne diijiye| . sAvadhAnI se sAre zarIra ko DhIlA kIjiye / vizeSa rUpa se pITha kI mAMsapeziyoM ko zithila kIjiye / dhIre - dhIre sira ko va kaMdhoM ko jamIna se Upara uThAiye tathA sira ko jitanA pIche kI ora le jA sakeM, le jaaiye| abhyAsiyoM ko hAthoM kI sahAyatA ke binA kaMdhoM ko kevala pITha ke sahAre Upara uThAne kA prayatna karanA caahie| aba hAthoM ko kAma meM lAiye aura dhIre-dhIre pUrI pITha ko Upara kI ora .' tathA pIche kI ora jhukAte hue golAkAra karate jAiye; jaba taka ki hAtha pUrNa rUpa se sIdhe na ho jAyeM / uparokta kriyA karate samaya isa bAta kA dhyAna rahe ki pITha para vizeSa tanAva yA anAvazyaka khicAva na par3ane pAye / zarIra ko nAbhi se Upara taka uThAiye / aMtima sthiti meM ArAma ke sAtha kucha dera rukiye; phira dhIre-dhIre uparokta kriyA ko viparIta rUpa meM karate hue pUrva sthiti meM vApasa lauTiye / 143

Page #161
zvAsa jamIna se zarIra ko Upara uThAte samaya zvAsa andara lIjiye / antima sthiti meM zvAsa andara roka kara rkheN| pUrva sthiti meM lauTate samaya dhIre-dhIre zvAsa bAhara chor3a dIjiye / samaya antima sthiti meM 1 minaTa rukiye| isa Asana ko pA~ca bAra duharAiye / ekAgratA AdhyAtmika : vizuddhi cakra yA AjJA pr| . zArIrika : pITha, udara yA zvAsa-prakriyA para / sImAe~ jo vyakti peTa ke ghAva, harniyA, A~ta kI bImArI yA cullikA granthi kI adhika kriyAzIlatA se pIr3ita haiM, unheM kisI acche DaoNkTara yA yoga prazikSaka kI salAha ke binA isa Asana ko nahIM karanA caahie| lAbha vaha striyoM ke prajanana sambandhI vikAroM ko jaise pradara, kaSTaprada mAsika dharma aura aniyamita mAsika dharma Adi ke kaSTa ko dUra karane meM sahAyaka hai| sAdhAraNa taura para aNDAzaya aura garbhAzaya ko bhI isa Asana se lAbha pahu~catA hai| yaha bhUkha ko uttejita karatA hai tathA koSThabaddhatA aura kabja kA nAza karatA hai / sAdhAraNatayA yaha Asana udara ke sabhI saMbaMdhita aMgoM, vizeSa rUpa se jigara (liver) aura gurdo (kidneys) ke lie lAbhadAyaka hai| slipa Diska sambandhI choTe-moTe darda ko tathA pITha ke samasta prakAra ke dardo ko bhI yaha Asana dUra karatA hai| isa Asana se merudaNDa saMsthAna lacIlA, svastha va puSTa banatA hai| 144

Page #162
- . . . . :: ::::: . . . . .. ....... . . .. - . . . - . . - . . ::::: : sphiksa kI AkRti ... . . ... . . .. ... .. . . . . . .. . . . . . .. .. .. . ...... .. . . . ... . . . . .. . . .." sAsana prakArAntara 1 (sphiMksa kI AkRti) hAthoM ko kaMdhoM ke nIce rakhane ke badale kuhaniyoM se nIce kA bhAga hatheliyoM kI ora se jamIna para rkheN| antima sthiti meM hatheliyoM ko binA khisakAye kuhaniyoM ko sIdhA kreN| naye abhyAsiyoM ke lie yaha bhujaMgAsana kA sarala rUpa hai| prakArAntara 2 (sAsana) peTa ke bala leTa jaaiye| hAthoM ko pITha ke Upara rakha eka hAtha se dUsare hAtha kI kalAI pakar3a liijiye| donoM hAthoM va pITha ke snAyuoM ko tAnate hue sIne ko jamIna se Upara uThAiye tathA sira ko pIche jhukAiye / zeSa pUrNa vivaraNa bhujaMgAsana kI taraha hai| 145

Page #163
tiryak bhujaMgAsana prakArAntara 3 (tiryak bhujaMgAsana) . vidhi mUla bhujaMgAsana kI antima sthiti meM Aiye / sira va dhar3a ko eka dizA meM mor3akara dUsare paira kI er3I ko dekhiye / viparIta dizA meM isI kriyA ko duhraaiye| zvAsa bAyIM yA dAhinI ora mur3ate samaya zvAsa ko bAhara roke rkhiye| mUla bhujaMgAsana kI antima sthiti meM vApasa Akara pUraka kIjiye / pUrva sthiti meM lauTate samaya zvAsa bAhara chor3iye / AvRtti bArI-bArI se donoM ora 10-10 bAra mudd'iye| .. TippaNI yaha Asana zaMkha prakSAlana kI kriyA karate samaya kiyA jAtA hai| 146

Page #164
pUrNa bhujaMgAsana prakArAntara 4 (pUrNa bhujaMgAsana) .. pairoM ko sIdhe rakhane ke bajAya unheM ghuTanoM para se mor3a lIjiye aura pairoM ke aMgUThoM se sira ke pichale hisse ko chUne kA prayatna kIjiye / thor3I dera isI sthiti meM rukane ke bAda vApasa aaiye| . zvAsa bhujaMgAsana kI sthiti meM zvAsa liijiye| - pairoM ke aMgUThoM ko sira se sparza karAte samaya zvAsa chor3iye / . sImAe~ yaha kevala una abhyAsiyoM ke lie hai jinakI pITha lacIlI hai| - baccoM va naujavAnoM ke lie bhI yaha bahuta hI acchA Asana hai| - 147

Page #165
zalabhAsana zalabhAsana vidhi hAthoM ko jA~ghoM ke nIce rakhiye / pairoM ko khIMciye va hAthoM ko tAniye / peTa va pairoM ko binA mor3e hue Upara uThAiye / isI sthiti meM kucha dera rukiye / phira pUrva sthiti meM vApasa lauttiye| .. zvAsa jamIna para leTI huI sthiti meM zvAsa aMdara liijie| antima sthiti meM zvAsa ko andara roka kara rkhiye| vApasa lauTate samaya zvAsa bAhara chodd'iye| . AvRtti 5 bAra kiijie| ekAgratA AdhyAtmika : vizuddhi cakra pr| zArIrika : udara, pITha ke nicale hisse yA hRdaya para / bhujaMgAsana va dhanurAsana ke sAtha / / sImAe~ pepTika alsara, harniyA va A~ta ke kaSTa se pIr3ita yA kamajora hRdaya vAloM ko isakA abhyAsa binA salAha ke nahIM karanA caahiye| lAbha udara va usase saMbaMdhita aMgoM para vizeSa prabhAva DAlatA hai| merudaNDa ke nicale hisse ko puSTa karatA hai, sAiTikA nAr3I ko khIMcatA va halkA karatA hai tathA hRdaya ko majabUta banAtA hai| 148

Page #166
argha zalabhAsana ardha zalabhAsana gaI zalabhAsana peTa ke bala jamIna para leTa jAiye tathA hatheliyoM ko jA~ghoM ke nIce rakha liijie| aba eka paira ko jamIna para sIdhA rakhate hue dUsare paira ko jitanA Upara uThA sakate haiM, utthaaiye| isI sthiti meM kucha dera rukiye, phira paira ko jamIna para vApasa le Aiye / yahI kriyA dUsare paira se kiijiye| leTI huI avasthA meM zvAsa aNdr| paira ko Upara uThAte samaya va aMtima avasthA meM zvAsa ko aMdara rokiye| pUrva sthiti meM vApasa lauTate samaya zvAsa bAhara chor3a dIjiye / naye abhyAsiyoM ke lie yaha zalabhAsana kA bahuta AsAna tarIkA hai| . zeSa sabhI vivaraNa zalabhAsana ke anusAra hI haiN| 149

Page #167
pUrNa zalabhAsana pUrNa zalabhAsana pUrNa zalabhAsana vidhi pairoM ko jitanA Upara uThA sakeM, uThA kara aMtima avasthA meM A jaayeN| ThuDDI, hAthoM va kandhoM para jora dete hue pairoM ko jhaTake ke sAtha Upara le jAne kA prayala kIjiye aura koziza kIjiye ki pairoM ke aMgUThe sira ke pichale bhAga ko chU leN| yaha avasthA dhIre-dhIre zarIra ko sAdhate hue jhaTake ke dvArA pairoM ko pIche le jAkara 3-4 bAra meM bhI prApta kI jA sakatI hai| pairoM ko hara bAra itanA mor3anA cAhie ki ve pahalI bAra se adhika Upara jAyeM / aMtima avasthA meM binA kaSTa yA tanAva ke kucha dera rukeM aura taba sAvadhAnI ke sAtha pUrva sthiti meM vApasa lauTa aayeN| zvAsa zarIra ko Upara le jAte samaya va nIce lAte samaya zvAsa andara / Asana kI antima avasthA meM zvAsa bilkula sAdhAraNa / sImAe~ isa Asana kA abhyAsa kevala unhIM vyaktiyoM ke lie hai jo zArIrika rUpa se svastha hoM tathA jinakI pITha yA rIr3ha lacIlI ho / lAbha zalabhAsana ke alAvA zIrSAsana se prApta hone vAle kucha lAbha bhii| 150

Page #168
dhanurAsana dhanurAsana pairoM ko ghuTanoM se mor3iye aura donoM pairoM ke TakhanoM ko pakar3iye / ... hAthoM ko sIdhe rakhate hue pairoM ke snAyuoM ko isa prakAra khIMciye, mAno Apa unheM nitamboM se alaga Upara le jA rahe hoM / usI samaya jA~ghoM ke sAtha sira aura sIne ko bhI jamIna se jitanA Upara le jA sakeM, le jAne kA prayala kareM / isa avasthA meM Age-pIche jhuuleN| ..antima sthiti meM zvAsa ko andara roka kara rakhiye / ise 5 bAra duhraaiye| ekAgratA .. AdhyAtmika : vizuddhi cakra para / zArIrika : udara saMsthAna yA pITha para / janAeM . harniyA, pepTika alsara va A~ta kI bImArI vAle ise na kreN| koSThabaddhatA, maMdAgni, ajIrNa, jigara kI kamajorI dUra karatA hai| carbI ko haTAtA tathA sAiTikA nAr3I para dabAva DAlatA hai| ukhar3I huI pasaliyoM va A~toM ko sahI sthAna para lAtA hai| . . 151

Page #169
sarala dhanurAsana sarala dhanurAsana sarala dhanurAsana vidhi dhanurAsana kI pUrva sthiti meM A jAiye aura mur3e hue pairoM ke TakhanoM ko donoM hAthoM se pakar3a liijiye| pairoM ko tAniye tathA sira va sIne ko jamIna se Upara uThAiye / thor3I dera isI sthiti meM rukiye aura phira pUrvAvasthA meM lauTa.Aiye / ' zvAsa kI sthiti sAmAnya ho jAne para kriyA, kI punarAvRtti kIjiye / zvAsa jamIna para leTI huI avasthA meM sahaja zvAsa / zarIra ko Upara uThAne se pahale zvAsa andr| aMtima sthiti meM gaharI zvAsa lIjiye; lauTate samaya bAhara chor3iye / TippaNI yaha naye abhyAsiyoM ke lie eka acchA Asana hai| jina vyaktiyoM kI pITha kAphI kar3I hai aura jo dhanurAsana kara sakane meM asamartha haiM, ve bhI isa Asana ko saralatApUrvaka kara sakate haiN| lAbha isa Asana ke bhI vahI lAbha haiM jo dhanurAsana ke haiM, kintu isakA asara utanI tIvratA se nahIM hotA jitanA ki dhanurAsana se hotA hai / zeSa vivaraNa dhanurAsana ke samAna hI hai / 152

Page #170
pUrNa dhanurAsana pUrNa dhanurAsana pUrNa dhanurAsana vidhi - prArambha kI bilkula usI avasthA meM A jAiye jisameM dhanurAsana karate haiN| . antara kevala itanA hI rahegA ki pairoM ke TakhanoM ko pakar3ane ke badale pairoM ke aMgUThoM ko pakar3A jAyegA / hAthoM se aMgUThoM ko pakar3ane kA DhaMga aisA hogA ki hAthoM ke aMgUThe pairoM ke talavoM kI tarapha raheM aura aMguliyA~ pairoM ke paMjoM para rheN| isameM paira, jA~gha, sInA va sira apekSAkRta adhika Upara uThAye jAte haiN| zarIra ko adhika Upara uThAne ke lie. hAthoM ko pahale to bAjU meM rakhiye, -phira kandhoM se Upara le jaaiye| * dhanurAsana ke abhyAsa meM varNita zvAsa ke samAna / TepaNI zvAsa svAbhAvika hone taka Asana ko na duharAyA jAye / - jina abhyAsiyoM kI pITha lacIlI nahIM hai, ve ise na kreN| isa Asana se bhI ve sabhI lAbha jyAdA prabhAvazAlI DhaMga se hote haiM jo dhanurAsana se hote haiN| 1. bAkI sabhI vivaraNa vahI raheMge jo dhanurAsana ke lie diye gaye haiN| 153

Page #171
grIvAsana grIvAsana grIvAsana vidhi pITha ke bala isa prakAra leTa jAiye ki Apake ghuTane mur3e hue rheN| hatheliyoM va paMjoM ke sahAre dhar3a ko Upara utthaaiye| ___donoM hAthoM ko kaiMcInumA AkRti meM apane sIne ke Upara rakhiye / zvAsa leTI huI avasthA meM zvAsa andara tathA lauTate hue zvAsa bAhara / zarIra kI uThI huI sthiti meM zvAsa andara roka kara rkheN| . samaya __zvAsa roka sakane taka isa Asana ko kareM / ekAgratA AdhyAtmika : maNipura yA vizaddhi cakra pr| , zArIrika : gardana (cullikA granthi) yA zroNi pradeza para / krama ise Age kI ora jhuka kara kiye jAne vAle Asana ke bAda kreN| sAvadhAnI isa bAta kA dhyAna rakhiye ki Asana karate samaya sira ke nIce taha kiyA kambala avazya rahe tAki sira meM kisI prakAra kI coTa na lge| sImAe~ kamajora gardana, ucca raktacApa, aniyamita mAsika dharma rahane para na kreN| lAbha UparI kazerukAoM ko samatala karatA hai evaM striyoM ke rogoM ko dUra karatA hai / yaha gardana kI zirAoM va tantuoM ko majabUta karatA hai| 154

Page #172
kaMdharAsana -. -- -...m o me. moves kaMdharAsana kaMparAsana vidhi ghuTanoM ko nitamboM ke pAsa rakhate hue pITha ke bala leTa jAiye / pairoM ke TakhanoM ko pakar3ie / nitamboM ko Upara uThAiye / pairoM va kaMdhoM ko idhara-udhara mata sarakAiye / zarIra ko pairoM, kandhoM, gardana va hAthoM para sAdhe rakhiye aura isI sthiti meM kucha dera rukakara pUrva sthiti meM vApasa A jAiye / zvAsa ..ise karate vakta zvAsa andara rokakara rkhiye| AvRtti .sAdhAraNa avasthA meM 10 bAra kIjiye / vizeSa roga meM sAdhAraNa zvAsa ke sAtha aMtima avasthA meM rukiye / ekAgratA AdhyAtmika : vizuddhi cakra para / zArIrika : udara pradeza yA cullikA granthi para / - ise sAmane kI ora jhukane vAle AsanoM ke bAda kiijiye| sImAe~ . .. garbhAvasthA meM na kreN| lAbha apane sthAna vizeSa se khisakI huI haDDI ko baiThAne meM tathA pITha ke darda, . gola kandhoM va garbhapAta ke saMdarbha meM bahuta hI lAbhaprada hai| 155

Page #173
setu Asana setu Asana setu Asana / vidhi hAthoM ke sahAre pairoM ko sAmane kI ora phailA kara baiTha jaayeN| kuhaniyA~ sIdhI hoM va zarIra kA UparI hissA thor3A jhukA rahe / pUre zarIra ko Upara uThAte hue sira ko pIche jhukAiye / pairoM kI er3iyA~ jamIna se cipakI huI tathA sIdhI rheN| vApasa A jAiye / aisA hI dasa bAra kiijie| .. zvAsa baiThI huI avasthA meM zvAsa andara liijie| zarIra ko uThAte samaya zvAsa rokakara rkhiye| pUrva sthiti meM vApasa lauTate samaya zvAsa bAhara chor3iye / ekAgratA AdhyAtmika : maNipura cakra pr| zArIrika : pITha aura udara pr| samaya yaha Asana merudaNDa ke nicale hisse va er3iyoM ke snAyuoM aura mAMsapeziyoM ko lAbha pahuMcAtA hai 156

Page #174
zIrSa pAdAsana zIrSa pAdAsana zIrSa pAdAsana vidhi zavAsana meM cita leTa jaaiye| sAre zarIra kI mAMsapeziyoM ko khIMcate hue tathA pairoM ko sIdhe rakhate hue - sAre zarIra ko isa prakAra Upara uThAiye ki pUrA zarIra kevala sira ke sabase UparI va pairoM ke nicale hisse para sadhA rahe / jaba taka zarIra sadha na jAye, hAthoM ko jamIna para rakhA jA sakatA hai| zarIra saMtulita ho jAne ke bAda hAthoM ko jA~ghoM para rakha leN| thor3I dera isI sthiti meM Thahariye, phira vApasa jamIna para lauTiye / . zvAsa * leTI huI avasthA meM zvAsa lIjie va vApasa Ate samaya zvAsa chor3iye / zarIra ko Upara uThAte samaya va aMtima sthiti meM zvAsa aMdara rokiye / AvRtti ___ise 5 bAra duhraaiye| ekAgratA. zarIra ke saMtulana pr| sAvadhAnI .. sira ke nIce taha kiyA huA kaMbala rkheN| 157

Page #175
sImAe~ - kamajora hRdaya vAle aura ucca rakta-cApa se pIr3ita vyakti na kreN| lAbha yaha Asana rIr3ha kI mAMsapeziyoM ko majabUta tathA lacIlA banAtA hai| merudaNDa ke snAyuoM aura rakta-zirAoM meM tAjA rakta paha~cAtA hai| jA~ghoM, peTa va gardana kI mAMsapeziyoM ko svastha va majabUta banAtA hai| yaha zarIra ko zithilIkaraNa va ArAma dene ke lie uttama Asana hai| .. 158

Page #176
ardha caMdrAsana ardha caMdrAsana artha candrAsana vidhi ... ghuTanoM para khar3e ho jAiye / hAtha bagala meM hoM va paira jur3e rahe | bAyeM paira ko Age kIjie / hAthoM ko bagala meM rkhiye| dAhine paira ko pIche kI ora khIMcate hue gardana va pITha pIche jhukaaiye| . phira vApasa ghuTanoM para khar3e ho jAiye / dAyeM paira se duhraaiye| zvAsa pITha ko mor3ate samaya zvAsa lIjiye / ". antima avasthA meM lauTate samaya zvAsa chor3iye / AvRtti / adhika se adhika 5 baar| ekAgratA AdhyAtmika : vizuddhi yA svAdhiSThAna cakra para / . . zArIrika : pITha yA zvAsa-prazvAsa prakriyA para / __sAmane jhukane vAle kisI Asana ke baad| lAbha yaha zarIra ke pUre DhA~ce ko majabUta va lacIlA banAtA hai| prakArAntara . isa Asana kI antima sthiti meM hAtha sira ke Upara kI ora le jAkara __sira ko bhI pIche kI ora jitanA jhukA sakeM, jhukaaeN| 159 .

Page #177
uttAna pRSThAsana uttAna pRSThAsana uttAna pRSThAsana vidhi peTa ke bala leTa jAiye aura hAthoM ko kaiMcInumA AkRti meM sIne ke nicale bhAga para rakhiye / bhujAyeM majabUtI se jakar3I huI rheN| paira tane hue hoM, mu~ha sAmane kI ora ho aura sAre zarIra kA vajana kuhaniyoM aura usake nicale bhAga para rahe / Asana ke samaya kuhaniyA~ apane sthAna se haTanI nahIM caahie| nitamboM ko Upara uThAiye aura ise hAthoM va ghuTanoM para sAdhiye / udara ko khiMcA huA rakhate hue ThuDDI va sIne ko jamIna para rakhiye / phira uThI huI avasthA meM lauTa Aiye / 160

Page #178
zvAsa . nitamboM ko uThAte samaya zvAsa andara tathA nIce lAte samaya bAhara / AvRtti isakA abhyAsa adhika se adhika 10 bAra kIjie / ekAgratA pITha ke uupr| ___ Age jhukane vAle kisI bhI Asana ke bAda / lAbha . yaha Asana sampUrNa zArIrika DhA~ce kA acchA vyAyAma karAtA hai| 161

Page #179
cakrAsana cakrAsana cakrAsana vidhi pITha ke bala isa prakAra leTa jAiye ki ghuTane mur3e hue hI va er3iyA~ nitamboM ko chatI rheN| donoM pairoM meM karIba eka phuTa kA antara rhe| hatheliyoM ko jamIna para kanapaTiyoM ke bagala se ghumAkara isa prakAra rakhiye ki aMguliyoM kA agra bhAga kaMdhoM kI ora rhe| dhIre-dhIre pUre dhar3a ko Upara uThAiye / sira ko bhI dhIre-dhIre sarakAte hue isa sthiti meM Aie ki zarIra ke UparI hisse kA bhAra sira ke sabase UparI hisse para par3e / isa samaya ghuTane samakoNa kI sthiti meM rheNge| aba hAthoM va pairoM ko sIdhe karate hue sira aura zarIra ko pUrI golAI meM Upara uThAiye | zarIra ko Upara kI ora khIMca kara ghuTanoM ko bhI sIdhA kiyA jA sakatA hai| pahale sira para sadhI huI sthiti meM; phira cita leTI huI sthiti meM vApasa lauTa aaie| isa Asana ke acchI taraha sadha jAne ke bAda abhyAsI ko aMtima sthiti meM donoM hAthoM va pairoM ko najadIka lAne kA prayatna karanA cAhie / 162

Page #180
zvAsa - sAdhAraNataH cakrAsana kA abhyAsa zvAsa ko andara rokakara hI kiyA jAtA hai| anubhava aura saphala abhyAsa ke bAda cakrAsana kI antima avasthA meM sAdhAraNa rUpa se zvAsa lete hue laMbe samaya taka bhI rukA jA sakatA hai| samaya jitane lambe samaya taka Apa ArAmadAyaka sthiti meM raha skeN| ekAgratA AdhyAtmika : maNipura cakra para / zArIrika : pITha, udara yA zvAsa-prakriyA para / cakrAsana ke pazcAt Age kI ora jhukane vAlA Asana karanA cAhie / sImAe~ ucca rakta-cApa, hRdaya-roga, peTa ke Antarika ghAva, asvastha A~ta, asthi-doSa, netra-doSa yA U~cA sunane ke rogoM se pIr3ita vyaktiyoM ke lie cakrAsana kA abhyAsa varjita hai| abhyAsI jaba taka pIche jhukane vAle anya sAdhAraNa abhyAsoM ko karake pIche kI ora AsAnI se jhuka sakane ke AdI na ho jAyeM, taba taka ise nahIM karanA caahie| lAbha yaha Asana zarIra kI sabhI nAr3iyoM evaM graMthiyoM ke lie lAbhadAyaka hai| yaha rasa- srAvoM ko ucita DhaMga se prabhAvita karatA hai tathA striyoM ke - prajanana saMbaMdhI kaI rogoM kA samUla nAza karatA hai| . yaha peTa aura pITha kI mAMsapeziyoM tathA udara saMsthAna ke sabhI aMgoM ke / lie lAbhakArI hai| 163

Page #181
pRSThAsana pRSThAsana pRSThAsana . vidhi pairoM meM kama se kama 1 phuTa kA aMtara rakha kara sIdhe khar3e ho jaaiye| : hAthoM ko uThAte hue zarIra ko kamara se pIche kI ora jhukaaiye| hAthoM ko ghumAkara pairoM ke TakhanoM ko pakar3a lIjiye / sira ko pIche jhukAiye aura pITha tathA sira ko jamIna ke najadIka lAne kA prayala kIjiye / sIdhe khar3e ho jAiye / isI kriyA ko duharAiye / ekAgratA AdhyAtmika : maNipura cakra pr| zArIrika : pITha kI mAMsapeziyoM ko zithila karane meN| .. krama isake bAda Age kI ora jhukane vAlA Asana avazya kreN| sImAe~ ucca raktacApa, hRdaya - vikAra, peTa ke alsara yA pITha ke doSa meM na kreN| lAbha udara saMsthAna ke snAyuoM va mAMsapeziyoM ko majabUta banAtA hai| . . 164

Page #182
gomukhAsana momukhAsana gomukhAsana vidhi . bAyeM paira kI er3I ko dAhine nitamba ke samIpa rakhiye / dAhine paira ko bAyIM jA~gha ke Upara rakhiye / ghuTane eka-dUsare ke Upara rheN| .. bAyeM hAtha ko pITha ke pIche le jAiye / dAhine hAtha ko bhI dAhine kandhe para se pIche le jAiye / hAthoM ko paraspara bA~dha lIjiye / dhar3a sIdhA lambavat rahe / netroM ko banda rakhiye / ekAgratA .. AdhyAtmika : AjJA cakra para / zArIrika evaM mAnasika : zvasana - prakriyA para / lAbha madhumeha roga, pITha - darda, kaMdhoM ke kar3epana, grIvA ke doSa tathA laiMgika - vikAroM ko dUra karane meM madada karatA hai| chAtI ko puSTa banAtA hai| vRkkoM ko utprerita karatA hai tathA sAiTikA ko kama karatA hai| 165

Page #183
Age kI ora jhukane vAle Asana AsanoM kA yaha varga merudaMDa kI samasta rakta - zirAoM, pITha kI mAMsapeziyoM va udara - pradeza ko dabAne, khIMcane evaM usakI bhalI-bhA~ti mAliza karane meM bahuta upayogI evaM guNakArI hai / lacIlA merudaMDa svAsthya ke liye Avazyaka hai| prAyaH yaha dekhA jAtA hai ki jinake merudaMDa lacIle aura mulAyama hote haiM, ve utane svastha va rogamukta pAye jAte haiM / ThIka isake viparIta jinakI mAMsapeziyA~ va merudaMDa kar3e aura kaThora hote haiM, ve aneka rogoM se grasta rahate haiN| ataH pITha, rIr3ha yA merudaMDa kA lacIlA honA eka varadAna hai / yaha bhI sarvamAnya satya hai ki jina vyaktiyoM ne ina AsanoM kA abhyAsa kiyA hai, unheM apane jIvana meM aneka parivartana dRSTigocara hue haiN| unake svAsthya tathA svabhAva meM pahale se bahuta adhika antara A gayA hai. tathA unheM nava-jIvana milA hai| rogI cir3acir3e va nIrasa jIvana ko chor3akara aba svastha jIvana kA upabhoga kara rahe haiN| vizeSakara naye abhyAsiyoM ko jo zArIrika parizrama kI apekSA baiThakara mAnasika parizrama adhika karate haiM, unheM prArambha meM kucha kaThinAI mahasUsa hogI; parantu ina AsanoM kA niyamita abhyAsa karate rahane se mAMsapeziyA~ va merudaNDa lacIle ho jAyeMge / phira Age kI ora jhukane meM kisI prakAra kA kaSTa nahIM hogaa| zarIra meM vizeSa sphUrti va tAjagI kA anubhava hone lgegaa| ina abhyAsoM ke bAda kaThina se kaThina AsanoM ko karane ke lie zarIra ko rabara kI taraha kisI ora bhI mor3A jA sakatA hai| ucita lAbha hetu eka tarapha jhukane vAle Asana ke bAda usake viparIta ora jhukane vAlA Asana karanA cAhie / AsanoM ke abhyAsa ke lie kucha AsanoM kA cayana kara lenA cAhie aura unheM eka-do saptAha niyamita rUpa se kara lene ke bAda kramazaH kaThina abhyAsoM kI ora bar3hanA caahie| 166 .

Page #184
pazcimottAnAsana in . . . . . . . . . . . . . . . .. ...... . .. . .. . .. . . . . . . . ........ . . . . ..... . .. . . . . .. . . . . . . . . . . . .............. . . . . ..... . . -. . . . -... -.. . ::::::::::::::::::::::::::::::::::::::: pazcimottAnAsana pazcimottAnAsana ... hatheliyoM ko jA~ghoM para rakhate hue pairoM ko sAmane kI ora phailAkara baiTha jaaiye| - zarIra ko dhIre - dhIre Age kI ora jhukAiye / .. pairoM ke aMgUThoM ko pakar3ane kA prayala kiijie| yadi saMbhava na ho to TakhanoM ko pakar3iye / mAthe se ghuTanoM ko sparza karane kA prayala kiijie| naye abhyAsI zurU meM kevala utanA hI jhukeM, jitanA ve ArAma se jhuka skeN| . kisI bhI hAlata meM zarIra para jora mata ddaaleN| aMtima sthiti meM jitanI dera ArAma se raha sakeM, rahiye / tatpazcAt zarIra ko DhIlA karate hue pahale kI sthiti meM lauTa Aiye / abhyAsa ke daurAna ghuTane nahIM mor3ane cAhie / / Age jhukate samaya zvAsa bAhara chor3iye / jitanI dera ruka skeN| . AdhyAtmika lAbha ke lie adhika dera taka rukA jA sakatA hai| 167

Page #185
ekAgratA . AdhyAtmika : svAdhiSThAna cakra para / zArIrika aura mAnasika : udara yA pITha kI mAMsapeziyoM para yA zvAsa pr| sImAe~ ___ sAiTikA, jor3oM ke dIrghakAlika darda, pITha - darda yA udara roga meM na kreN| . krama ___ ise pIche kI ora jhuka kara kiye jAne vAle Asana ke bAda kreN| lAbha kamara evaM nitamboM kI mAMsapeziyoM ko svastha karatA hai| ... peTa kI anAvazyaka carbI ko kama karatA hai| moTApe, koSThabaddhatA, kabja Adi se chuTakArA dilAtA hai| udara-saMsthAna ke sabhI aMgoM para vizeSa dabAva DAlatA hai va isa bhAga kI sabhI bImAriyoM jaise madhumeha Adi ko acchA karatA hai tathA gurdo, jigara, kloma va upavRkka granthi ko kriyAzIla banAtA hai | kaTi pradeza ke sabhI aMgoM para dabAva DAlatA hai va unheM halkA karatA hai, isalie yaha striyoM ke prajanana aMgoM ke rogoM ko dUra karane meM vizeSa rUpa se lAbhadAyaka hai| rIr3ha kI nasoM va mAMsapeziyoM meM naye tAje rakta kA saMcAra karatA hai| pITha ke hara prakAra ke darda ko dUra karatA hai| yaha Asana mastiSka kI nAr3iyoM para Azcaryajanaka prabhAva DAlatA hai aura mastiSka ke samasta tanAvoM ko dUra kara mAnasika santulana banAye rakhane meM vizeSa upayogI hai| paramparAgata rUpa se AdhyAtmika lAbha ke lie yaha eka bahuta hI zaktizAlI Asana mAnA gayA hai aura yoga-saMbaMdhI sabhI prAcIna graMthoM meM isako atyadhika mahatvapUrNa sthAna diyA gayA hai| 168

Page #186
gatyAtmaka pazcimottAnAsana ........................................................" gatyAtmaka pazcimottAnAsana . gatyAtmaka pazcimottAnAsana - hAthoM ko pIche kI ora phailAkara jamIna para cita leTa jAiye / pUre zarIra ko DhIlA chor3a dIjiye / UparI dhar3a ko uThAte hue baiThane kI sthiti meM Aiye / donoM hAtha sira ke Upara rheNge| Age kI ora jhukiye| . : aMtima sthiti meM thor3I dera rukiye aura punaH vApasa lauTa Aiye / .. isI kriyA kI kucha AvRttiyA~ kIjie | zvAsa leTI huI sthiti meM zvAsa sAdhAraNa | baiThate samaya zvAsa andara va jhukate samaya zvAsa bAhara / . ekAgratA . ". zarIra ko sAdhane yA zvAsa-prakriyA para / AvRtti - adhika se adhika 10 bAra kIjie | sAbha pazcimottAnAsana ke samAna hii| 169

Page #187
pAda prasAra pazcimottAnAsana pAda prasAra pazcimottAnAsana (1) .. . IN.. . . __pAda prasAra pazcimottAnAsana (2) pAda prasAra pazcimottAnAsana . . vidhi hAthoM ko pIche kI ora le jAkara aMguliyoM ko pha~sAkara bA~dha liijie| aba hAthoM ko pIche kI ora Upara uThAte hue dhar3a ko dAhinI ora jhukaaiye| dAhine ghuTane ko nAka se chUne kA prayala kIjiye / dhar3a ko uThAiye aura baiThI huI pUrva sthiti meM vApasa A jAiye / isI prakAra dUsarI ora se bhI kIjie / 170

Page #188
pAda prasAra pazcimottAnAsana 2 vidhi - . sAmane paira phailAkara va hAthoM ko pIche kI ora pha~sAkara baiTha jAiye | dhar3a ko nIce jhukAte hue tathA hAthoM ko Upara uThAte hue nAka se donoM ghuTanoM ke bIca kI jamIna ko chUne kA prayala kIjiye / dhar3a ko Upara uThAkara pUrva sthiti meM lauTiye / pAda prasAra pazcimottAnAsana 3 viSi Upara dI huI vidhi ke anusAra baiTha jAiye, lekina hAthoM ko pIche mata le jaaiye| hAthoM ko sAmane kI ora lAkara pairoM ke donoM aMgUThoM ko pakar3iye tathA donoM ghuTanoM ke bIca kI jamIna ko mAthe se sparza karane kA prayatna kIjiye / ghuTanoM ko nahIM mor3iye / zvAsa baiThI huI avasthA meM svAbhAvika rUpa se zvAsa lIjiye / sAmane kI ora jhukate samaya, aMtima sthiti meM pahu~cakara evaM vApasa lauTate samaya zvAsa ko andara hI rokakara rkhiye| AvRtti 5.bAra taka kiijiye| krama isa Asana ke bAda pIche kI ora jhukane vAlA Asana kIjiye / sImAe~ - sAiTikA, pITha ke darda, jor3oM kI sUjana yA udarastha rogoM se grasita vyaktiyoM ko yaha Asana nahIM karanA caahie| lAbha ....... isa Asana se bhI karIba-karIba ve sabhI lAbha haiM jo pazcimottAnAsana se hote haiN| 171

Page #189
jAnu zirAsana va ardha padma pazcimottAnAsana jAnu zirAsana ardha padma pazcimottAnAsana jAnu zirAsana vidhi sAmane kI ora paira phailAkara baiTha jAiye / . bAyeM paira ko mor3iye aura isa prakAra rakhiye ki er3I pereniyama se chUtI rahe / va paMjA dAyeM paira kI jA~gha se saTA huA rahe / Age kI ora jhukiye va paira ke aMgUThe ko pakar3ane kA prayatna kiijiye| dhar3a ko itanA Age jhukAiye ki mAthA ghuTane se chUne lge| thor3I dera isa sthiti meM rukakara pUrva sthiti meM vApasa Aiye / isI kriyA ko dUsarA paira mor3akara kiijiye| , zvAsa Age kI ora jhukate samaya zvAsa chor3iye / yadi antima sthiti meM thor3I dera rukate haiM to zvAsa rokiye| artha padma pazcimottAnAsana vidhi jAnu zirAsana meM batalAI gayI vidhi ke anusAra dAyeM paira ko sAmane kI ora phailAkara tathA bAyeM paira kA paMjA dAyeM paira kI jA~gha para rakhakara baiTha jAiye / jAnu zirAsana kI kriyA duharAiye / yadi ho sake to bAyeM hAtha ko pITha ke pIche se ghumAkara bAyeM paira ko pakar3iye / zeSa sabhI vivaraNa jAnu zirAsana ke anusAra hI hoNge| 172

Page #190
zIrSa aMguSTha yogAsana zIrSa aMguSTha yogAsana zIrSa aMguSTha yogAsana vidhi hAthoM ko pIche bA~dhakara pairoM meM 2 yA 3 phuTa kA aMtara rakhakara khar3e ho jAiye / UparI dhar3a ko bAyIM ora mor3iye / zarIra ko kamara se nIce kI ora jhukAiye tathA hAthoM ko Upara kI ora jAne dIjie / nAka ko paira ke aMgUThe se sparza karAne kA prayatna kiijiye| . isa sthiti meM Ane ke lie Apako bAyA~ paira kucha jhukAnA par3egA / dhar3a ko Upara uThAte hue pUrva sthiti meM vApasa lauTa aaiye| zvAsa . khar3I huI sthiti meM zvAsa andara liijiye| jhukate va lauTate samaya zvAsa aMdara hI rokiye| pUrva sthiti meM lauTakara zvAsa bAhara chor3iye / AvRtti zarIra ke donoM ora se pA~ca-pA~ca bAra kIjiye / sImAe~ - slipa Diska yA pITha kI kisI anya samasyA vAle ise na kreN| .. lAbha yaha paira ke nicale pradeza va merudaNDa kI mAMsapeziyoM ko khIMcatA hai | ' sampUrNa nAr3I - saMsthAna ko uttejita kara adhika kriyAzIla banAtA hai| udara - sambandhI doSoM tathA koSThabaddhatA ko dUra karatA hai| 173

Page #191
pAda hastAsana pAda hastAsana pAda hastAsana vidhi - hAthoM ko bAjU meM rakhakara sIdhe khar3e ho jAiye / / Age jhukie / aMguliyoM ko paMjoM ke nIce dabAne yA hatheliyoM ko jamIna para rakhane kA prayatna kiijie| yadi aisA na kara sakeM to aMguliyoM ko jamIna ke jitanA ho sake, najadIka laaiye| , sira ko ghuTanoM se lagAne kA prayala kIjiye / pUrva sthiti meM vApasa aaie| isI kriyA ko phira duhraaiye| TippaNI Asana ke daurAna pairoM ko sIdhA rakhiye / anAvazyaka jora na lagAiye / zvAsa Age kI ora jhukate samaya zvAsa chor3iye / antima avasthA meM dhIre-dhIre gaharI zvAsa lIjiye / zvAsa lete hue vApasa lauttie| 174

Page #192
samaya antima avasthA meM eka yA do minaTa taka rukA jA sakatA hai| ekAgratA pITha kI mAMsapeziyoM ko zithila karane meM / gatyAtmaka pAda hastAsana vidhi sIdhe khar3e ho jAiye / hAthoM ko tAr3Asana kI taraha Upara tAnie / phira nIce jhukakara aMguliyoM se jamIna ko chUne kA prayatna kiijie| kucha dera rukie, phira pUrva avasthA meM vApasa lauTa Aiye / zvAsa . . jhukate hue zvAsa bAhara chodd'ie| ... jhukI huI avasthA meM zvAsa roke rahiye / - Upara uThate hue zvAsa lIjie / AvRtti .. jitanI bAra Apa sahaja rUpa se kara sakeM, kIjie / sImAe~ - pITha ke rogoM se pIr3ita vyaktiyoM ko yaha Asana nahIM karanA cAhie lAma carbI kama kara moTApA dUra karatA hai| udara - saMbaMdhI sabhI rogoM ko dUra karatA hai| merudaNDa va usase saMbaMdhita mAMsapeziyoM ko DhIlA aura lacIlA banAkara rIr3ha kI sabhI rakta - zirAoM ko uttejita tathA sApha karatA hai| prajanana aMgoM para acchA prabhAva DAlatA hai va unake samasta vikAroM ko dUra karatA hai| garbhAzaya kI sthiti ko ThIka karatA hai| cehare aura mastiSka kI ora rakta ko acchI taraha pravAhita karatA hai / sAre zarIra ke dUSita vikAroM ko niSkAsita kara roga - mukta karatA hai / 175

Page #193
hasta pAda aMguSThAsana ___ hasta pAda aMguSThAsana hasta pAda aMguSThAsana vidhi bAyIM ora leTa jAiye / donoM hAtha sira kI ora tane rheN| dAhinA paira bAyeM paira para tathA dAhinI hathelI bAyIM hathelI para rhe| : : dAhine paira evaM hAtha ko dhIre-dhIre uThAiye jaba taka ki ve jamIna se 45 aMza kA koNa na banA leM / zarIra kahIM se bhI jhukane na paaye| aba punaH unheM pUrva sthiti meM le Aiye / punaH usI paira evaM hAtha ko uThAiye / ghuTane ko binA jhukAye hI hAtha se paira ke aMgUThe ko pakar3iye / punaH dhIre - dhIre unheM pUrva sthiti meM le Aiye ! / dUsarI ora leTakara bAyeM paira evaM hAtha se isI kI AvRtti kIjiye / pratyeka ora adhika se adhika 10 bAra abhyAsa kIjiye / zvAsa paira ko uThAte samaya pUraka (zvAsa lenA) tathA jhukAte samaya recaka (zvAsa chor3anA) kiijiye| ekAgratA zArIrika halacala pr| lAbha nitamboM ke jor3oM ko lacIlA banAtA hai evaM carbI ko dUra karatA hai | yuvatiyoM ke lie vizeSa lAbhaprada hai| 176

Page #194
meru AkarSaNAsana meru AkarSaNAsana meru AkarSaNAsana vidhi * dAhinI ora leTa jAiye / bAyA~ paira dAhine paira para rahe / sira tathA UparI dhar3a ko dAyIM kehunI ke sahAre uThAiye / dhIre - dhIre bAe~ paira ko uThAiye; jitanA Apa uThA skeN| . bAyeM hAtha se dhIre-dhIre bAyeM paira ke sAmane ke bhAga ko pakar3iye / . zvAsa - hAtha evaM paira ko uThAte samaya zvAsa liijiye| . unheM nIce lAte samaya zvAsa chor3iye / ekAgratA . zArIrika gatividhiyoM pr| lAbha - jA~ghoM evaM udara - pradeza kI mAMsapeziyoM ko zithila karatA hai| ... bAjU kI mAMsapeziyoM kA vyAyAma karAtA hai| . nitamboM evaM jA~ghoM kI carbI ko dUra karane ke lie lAbhaprada hai| 177

Page #195
utthita jAnu zirAsana utthita jAnu zirAsana utthita jAnu zirAmana vidhi donoM pairoM ke madhya 2 yA 3 phuTa kI dUrI rakhakara khar3e ho jAiye / sAmane jhukiye / pairoM ke pIche se donoM hAthoM ko bA~dha liijiye| ... donoM ghuTanoM ke madhya sira ko lAne kA prayala kIjie / paira sIdhe rheN| zvAsa jhukane ke pUrva lambI zvAsa lekara zvAsa chor3iye / jhukI avasthA meM bahirkumbhaka (zvAsa bAhara rokanA) kiijiye| sIdhI avasthA meM vApasa Ane para pUraka (zvAsa lenA) kiijiye| AvRtti adhika se adhika 5 bAra kreN| . sImAe~ __ slipa Diska, haDDiyoM ke dIrghakAlIna darda, sAiTikA Adi meM na kreN| lAbha kloma ko uttejita karatA hai| nitamboM ke jor3oM aura jA~ghoM kI mAMsapeziyoM ko zithila karatA hai| merudaNDa se sambandhita nAr3iyoM kI mAliza karatA hai| zarIra meM rakta pravAhita kara thakAvaTa va Alasa dUra karatA hai| 178

Page #196
utthita jAnu zirAsana (prakArAntara) ucita jAnu zirAsana (prakArAntara) vidhi pairoM ko eka - dUsare se karIba 2-3 phuTa kI dUrI para rakhakara khar3e ho z2Aiye / zarIra sIdhA rhe| ghuTanoM se pairoM ko kucha sAmane kI ora mor3iye / hAthoM ko pairoM ke pIche se lapeTiye / donoM hAtha Ar3I sthiti meM (bhUmi ke . samAnAMtara) raheM tathA kehuniyA~ bAhara kI ora raheM / sira ko Age pairoM ke madhya meM lAne kA prayAsa kIjiye / sira ke pRSTha bhAga ko hAthoM se pakar3iye / ghuTane mur3e hI rheN| sajagatApUrvaka pITha kI mAMsapeziyoM ko zithila kIjiye / dhIre-dhIre pairoM ko sIdhA kIjiye / hAtha sira ke pIche hI raheM / tanAva na DAliye / aMtima sthiti meM kucha dera rukakara lauTa Aiye / vAsa pairoM ko sIdhA karate samaya recaka kIjiye / aMtima avasthA meM kumbhaka lapAiye yA svAbhAvika zvasana - kriyA kIjiye / yaha isa bAta para nirbhara - hai ki Apa isa avasthA meM kitanI dera rahate haiN| * punaH pairoM ko mor3akara jaba Apa ArAma kI avasthA meM AyeM to pUraka kiijiye| TippaNI . zeSa varNana sAmAnya utthita jAnu zirAsana kI bhA~ti hI hai / 179

Page #197
eka pAda padmottAnAsana eka pAda padmottAnAsana eka pAda padmottAnAsana pairoM ko sAmane phailAkara baiTha jaaiye| dAhine paira ko mor3iye / dAhine paira ko pereniyama ke nIce rkhiye| bAyeM talave ke nIce donoM hAthoM ko bA~dha lIjiye / bAyeM paira ko uThAiye / ghuTane ko sIdhA tAniye / bAyeM ghuTane ko apanI nAsikA taka lAiye | baiThe hue pUraka kiijiye| paira ko uThAte evaM nIce karate samaya zvAsa ko rokakara rakhiye | punaH baiThI huI avasthA meM Ane para recaka kiijiye| . lAbha nitamboM ke jor3oM evaM pairoM kI mAMsapeziyoM ko zithila karatA hai| 180

Page #198
merudaNDa mor3akara kiye jAne vAle Asana isa varga ke antargata Ane vAle Asana sAmane yA pIche jhukakara kiye jAne vAle AsanoM ke pUraka haiM / AsanoM ke pratyeka kAryakrama meM isa varga ke kama se kama eka Asana ko avazya hI sammilita kiyA jAnA caahie| pITha ke tanAvoM ko bar3e hI prabhAvazAlI DhaMga se ye Asana dUra karate haiM / ina AsanoM ke abhyAsa meM merudaNDa evaM kamara ko mor3ane se merudaNDa lacIlA banatA hai tathA sambandhita mAMsapeziyA~ aura nAr3iyA~ kramazaH zithila aura apekSAkRta kriyAzIla banatI haiM / abhyAsa kAla meM zarIra eka ora tathA dUsarI ora mur3atA hai tathA udarastha aMgoM meM AkuMcana evaM saMkucana hotA hai / pariNAmasvarUpa ina aMgoM para bahuta acchA prabhAva par3atA hai| prArambhika abhyAsI isa bAta kA dhyAna rakheM ki zarIra ko ratanA hI mor3eM jitanA ve AsAnI se mor3a sakeM / zarIra ke lacIlepana ke parimANa meM hI use modd'eN| kucha hI haftoM ke niyamita abhyAsa se mAMsapeziyoM meM adhika lacIlApana AtA jAyegA to zarIra zanaiH zanaiH adhika mur3ane lgegaa| isake lie dhairyapUrvaka niyamita abhyAsa kI AvazyakatA hai| kisI prakAra kI zArIrika kSati na hone pAye / isa prakAra svAsthya evaM zArIrika zakti kI prApti kucha hI prayAsa se ho jAtI hai| 181

Page #199
ardha matsyendrAsana ___ ardha matsyendrAsana ardha matsyendrAsana vidhi sAmane kI ora pairoM ko phailAkara baiTha jAiye / dAhine paira ko sIdhA jamIna para bAyeM ghuTane ke bAhara kI ora rkhiye| bAyeM paira ko dAhinI ora modd'iye.| eMr3I dAhine nitamba ke pAsa rahe / bAyeM hAtha ko dAhine paira ke bAhara kI ora rakhiye tathA dAhine paira yA Takhane ko pkddiye| dAhinA ghuTanA bAyIM bhujA ke adhika se adhika samIpa rhe| dAhinA hAtha pIche kI ora rakhiye / zarIra ko dAhinI ora mor3iye / grIvA evaM pITha ko adhika se adhika mor3ane kA prayAsa kiijiye| kucha dera isa avasthA meM rahakara dhIre - dhIre pUrva sthiti meM A jAiye / yahI kriyA viparIta dizA meM kIjiye / zvAsa kamara ko mor3ate samaya recaka kIjie | aMtima avasthA meM gaharI zvAsa khIMcakara pUraka kiijiye| pUrva sthiti meM Ate samaya recaka kIjie / TippaNI yaha atyadhika mahatvapUrNa Asana hai / dina meM kama se kama eka bAra isakA abhyAsa avazya kiijiye| 182

Page #200
bar3e AMsanoM ke varga meM 'pUrNa matsyendrAsana' kA yaha sarala rUpa hai| samaya pITha kI mAMsapeziyA~ paryApta lacIlI ho jAne para pratyeka ora kama se kama eka minaTa taka isa Asana meM sthira rhiye| ekAgratA AdhyAtmika : AjJA cakra para / bhautika : aMtima sthiti meM zvAsa para | lAbha pITha kI mAMsapeziyoM kI mAliza karatA hai, nAr3iyoM ko zakti pradAna karatA hai va merudaMDa ko lacIlA banAtA hai| udara -pradeza ke aMgoM kI mAliza kara pAcana - saMbaMdhI rogoM ko dUra karatA upavRkka graMthiyoM kI kriyA ko niyamita kara unake rasa - srAva ke kAryoM ko vyavasthita karatA hai| kloma graMthi ko kriyAzIla banAtA hai| ataH madhumeha roga ke prakopa ko kama karatA hai| vAta kI zikAyata ko dUra karane meM madada karatA hai| slipa Diska kI prAraMbhika avasthA ke upacAra meM upayogI hai| pITha meM sthita aneka nAr3iyoM kA zaktidAtA hai| sampUrNa zarIra meM phailI huI mastiSka se saMbaMdhita nAr3iyoM ko zaktizAlI aura svastha banAtA hai / isa prakAra samasta nAr3I-saMsthAna para acchA prabhAva DAlatA hai| prArambhika abhyAtiyoM ke lie sarala rUpa yadi zarIra meM kar3Apana ho tathA Asana kA abhyAsa asaMbhava ho to abhyAsI paira ko mor3akara nitamba ke samIpa na rakhe varan usa paira ko sIdhA hI rahane deN| zeSa kriyA ardha matsyendrAsana kI bhA~ti hI rahegI / jaba zarIra meM lacIlApana A jAye to ucita vidhipUrvaka hI Asana kA abhyAsa kiyA jAnA cAhie tAki usakA pUrA lAbha mila ske| 183

Page #201
parivRtti jAnuzirAsana parivRtti jAna zirAsana parivRtti jAnuzirAsana vidhi pairoM ko jamIna para phailA liijiye| bAyeM paira ko mor3akara er3I ko pereniyama ke samIpa rkhiye| kamara ko dAhinI ora jhukaaiye| dAhine hAtha se dAhine paira ko pakar3iye / kehunI isa paira ke bhItara kI ora rhe| bAyeM hAtha ko sira ke Upara se lAkara dAhine paira kI aMguliyoM ko pkdd'eN| bhujAoM ko saMkucita kara dAhine kandhe ko dAhine paira kI ora lAne kA prayala kiijiye| sira ko bAyeM hAtha ke nIce ArAmadAyaka sthiti meM rakhiye / kamara ko binA kisI tanAva ke adhika se adhika jhukaayeN| chata kI ora dRSTi kiijiye| zvAsa zarIra ko bagala meM jhukAte samaya recaka kiijiye| . Asana kI aMtima sthiti meM svAbhAvika zvAsa rhegii| sImAe~ garbhavatI mahilAoM ke lie varjita hai| pITha kI takalIpha se pIr3ita vyakti isakA abhyAsa na kreN| lAma pazcimottAnAsana ke saba lAbha pradAna karatA hai / sAtha hI udara ke donoM tarapha ke aMgoM tathA phephar3oM sahita chAtI kA AkuMcana-saMkucana karatA hai| ardha matsyendrAsana se dugunA lAbha pradAna karatA hai| 184

Page #202
meru vakrAsana meru vakrAsana meru vakrAsana vidhi pairoM ko sIdhe sAmane phailAkara baiTha jAiye / nitamboM ke pIche donoM ora donoM hAthoM ko bAjU meM rkhiye| . hAthoM kI aMguliyA~ bAhara kI ora khulI raheM / bAyeM hAtha ko dAhinI ora dAhine hAtha ke bagala meM aura bAe~ paira ko dAhine ghuTane ke samIpa bAhara kI ora lAe~ / dAhine hAtha ko kacha pIche kI ora le jAiye / sira aura .. kamara dAhinI ora mor3iye / donoM ora 10 bAra kiijiye| . zvAsa : zarIra ko mor3ane ke pUrva pUraka kiijie| mor3ate samaya kuMbhaka lgaaiye| * pUrva sthiti meM Ane para recaka kiijie| ekAgratA pITha kI mAMsapeziyoM ke zithilIkaraNa para / lAbha merudaNDa kA vyAyAma karAkara use ardha matsyendrAsana ke lie taiyAra karatA .. hai| sAmAnya pITha darda ke lie bhI upayogI hai| 185

Page #203
bhU namanAsana prathama sthiti dvitIya sthiti bhU namanAsana bhUnamanAsana vidhi pairoM ko sAmane sIdhe phailAkara baiTha jAiye / merudaNDa sIdhA rhe| . donoM hAthoM ko bAyeM nitamba ke bAjU meM rkhiye| UparI dhar3a bAyIM ora 90 aMza para mor3iye; nitamba na uThane paayeN| zarIra ko jhukAkara nAsikA se bhUmi ko sparza kIjiye / kamara tathA mukha ko sIdhe kara prArambhika sthiti meM A jaaiye| zvAsa prArambhika sthiti meM zvAsa liijiye| jhukate samaya zvAsa chor3iye / AvRtti pratyeka ora adhika se adhika 10 bAra abhyAsa kIjiye / ekAgratA pRSTha pradeza kI mAMsapeziyoM ke zithilIkaraNa yA zvAsa - prakriyA para / lAbha yaha Asana merudaNDa tathA pITha ke nimna pradeza kA vyAyAma karAtA hai | pITha kI mAMsapeziyoM tathA nAr3iyoM ko kriyAzIla banAtA hai| 186

Page #204
sira ke bala kiye jAne vAle Asana yaha mahatvapUrNa AsanoM kA samudAya hai / isa varga ke antargata aise Asana sammilita haiM jo mastiSka evaM sampUrNa zarIra ko lAbha pradAna karate haiN| parantu AvazyakatA isa bAta kI hai ki inakA abhyAsa ucita paristhiti meM vidhipUrvaka kiyA jAye / viparIta paristhiti meM inake abhyAsa se lAbhArjana nahIM kiyA jA sakatA yA bahuta hI alpa mAtrA meM lAbha kI prApti hotI hai yA abhyAsI ko hAni bhI pahuMca sakatI hai| sira ke bala kiye jAne vAle Asana mastiSka meM ucita mAtrA meM rakta - pravAha karate haiM / pariNAmataH asaMkhya nAr3I-tantuoM ko zakti prApta hotI hai evaM mastiSka ke viSaile padArthoM kA niSkAsana hotA hai| sampUrNa zarIra meM vyApta viSAkta dravya zarIra ke bAhara nikala jAte haiN| samasta aMga, mAMsapeziyA~, nAr3iyA~ Adi adhikatama mAtrA meM kriyAzIla bana jAte haiM; ataH sampUrNa zarIra kI kriyAzIlatA meM vRddhi hotI hai| zarIra ko niyaMtrita karane vAle aMgoM kI kAryakSamatA meM vRddhi hotI hai| socane - vicArane kI zakti va ekAgratA bar3ha jAtI hai| binA tanAva ke adhika kArya karane kI kSamatA A jAtI hai / ina AsanoM ke niyamita abhyAsa se ciMtA, mAnasika tanAva yA vikAra pUrNataH dUra bhale hI na hoM, lekina kama avazya hI ho jAte haiN| paryApta mAtrA meM mastiSka meM rakta pahu~cane se aMtaHsrAvI graMthi - saMsthAna kI pramukha 'pIyUSa graMthi' kI kArya kSamatA apekSAkRta bar3ha jAtI hai| isakA prabhAva hamArI vicAra praNAlI, samasta zarIra evaM vyaktitva para par3atA hai| isa prakAra inase pUrNa zarIra ko lAbha milatA hai| ina AsanoM ke abhyAsa se pairoM tathA udara pradeza meM ekatrita rakta kA bahAva vApasa chAtI kI ora ho jAtA hai / tatpazcAt yaha rakta phephar3oM meM bheja diyA jAtA hai jahA~ oNksIjana grahaNa kara kArbana DAi oNksAiDa kA niSkAsana kara diyA jAtA hai| zuddha kiyA huA yaha rakta punaH zarIra ke vibhinna aMgoM meM bheja diyA jAtA hai| inase zarIra kA nirmANa karane vAle koSoM kA poSaNa hotA hai| sira ke bala kiye jAne vAle AsanoM kI niyamAvalI (1) bhojanoparAMta kama se kama tIna ghaMTe taka ina AsanoM kA abhyAsa mata ... kiijiye| 187

Page #205
(2) kaThina vyAyAma ke turaMta bAda inakA abhyAsa na kIjiye / kama se kama AdhA ghaNTA rukiye tAki rakta ke viSAkta drava kA niSkAsana mAMsapeziyoM se pUrNataH ho jaaye| (3) rakta ko azuddha karane vAlI bImArI meM abhyAsa na kiyA jAye / rakta - zuddhikaraNa taka abhyAsa varjita hai / rakta kI zuddhatA kA patA lagAne ke lie DaoNkTara yA yoga zikSaka kI sahAyatA liijiye| . abhyAsa - sthAna ke samIpa koI aisI vastu na rahe jisase abhyAsI ko kisI prakAra kI coTa lagane kI sambhAvanA ho | abhyAsa karate samaya yadi abhyAsI sAmane yA pIche kI ora giratA ho to use zarIraM ko zithila kara denA cAhie tathA pairoM ke sahAre zarIra ko sAdhanA cAhie | binA kisI kaThinAI ke Asana karane meM samartha hone para prArambhika avasthA meM Asana kI antima sthiti meM kucha sekeNDa ke lie. hI rahanA cAhie / dhIre-dhIre pratidina avadhi ko kucha sekeNDa bar3hAte jaaiye| utanA hI samaya bar3hAiye jitanA Apake lie vyaktigata rUpa se lAbhaprada hai| vyaktigata antara ke sAtha AsanoM kI avadhi meM bhI bhinnatA hotI hai| (6) yadi vizeSa Asana ke abhyAsa se Apako kucha asuvidhA kA anubhava ho to usa samaya turanta hI usa Asana kA abhyAsa tyAga diijie| (7) caTAI, narama gadde yA takiye para ina AsanoM kA abhyAsa kIjie / paryApta moTe kambala ko mor3akara usa para abhyAsa kIjiye tAki gardana yA sira meM kisI prakAra kI coTa na Ane pAye / AsanoM kA abhyAsa dhIre-dhIre binA kisI tanAva ke kiijiye| (9) ina AsanoM ke pazcAt zavAsana meM taba taka ArAma kIjiye, jaba taka ki zvAsa kI gati sAmAnya na ho jaaye| 188

Page #206
bhUmi pAda mastakAsana mastakAsana bhUmi pAda mastakAsana viSi . .. mArjAri Asana kI sthiti meM zarIra ko rakhiye / donoM hAthoM ke madhya bhUmi para sira ke zIrSa pradeza ko ttikaaiye| . -ghuTanoM evaM nitamboM ko uThAiye / sira evaM pairoM ke sahAre zarIra ko santulita kIjiye / donoM hAthoM ko pITha para bA~dha kara rakhiye / kucha dera bAda punaH hAthoM ko pUrva sthiti meM le Aiye | mAjAri Asana meM aaiye| TippaNI . sira ke nIce paryApta narma kaMbala honA cAhie / samaya . . suvidhApUrvaka jitanI dera kiyA jA ske| ekAgratA AdhyAtmika : sahasrAra cakra para / ....zArIrika evaM mAnasika : zvasana, mastiSka yA santulana para / sImAe~ ucca raktacApa yA cakkara Ane para varjita hai| lAma .nimna rakta-cApa kI avasthA meM lAbhaprada hai| snAyu-saMsthAna meM santulana rakhatA hai, sira evaM gardana kI mAMsapeziyoM ko zakti pradAna karatA hai tathA mastiSka meM rakta kI ApUrti karatA hai| 189

Page #207
mUrSAsana prathama avasthA . dvitIya avasthA mUryAsana vidhi donoM pairoM ko 3 yA 4 phuTa kI dUrI para rakhakara khar3e ho jAiye / zarIra ko nitamboM se sAmane kI ora jhakAiye / pairoM ke samIpa donoM hAthoM ko rkhiye| donoM hAthoM ke madhya bhUmi para sira kA zIrSa pradeza TikA rahegA (prathama avsthaa)| hAthoM ko uThAkara pITha para bA~dhakara rakhiye / er3iyoM ko Upara uThAiye / sampUrNa zarIra sira evaM pairoM kI aMguliyoM para santulita rhegaa| (dvitIya avsthaa)| kucha dera isa antima avasthA meM rhiye| prArambhika sthiti meM lauTa Aiye / do yA tIna bAra kiijie| zvAsa antima sthiti meM tathA pUrva sthiti meM lauTate samaya antarkumbhaka / santulita avasthA meM zvasana kriyA sAmAnya rhegii| . .. ekAgratA AdhyAtmika : sahasrAra cakra pr| zArIrika evaM mAnasika : zvasana evaM santulana para | lAbha mastiSka meM ucita mAtrA meM rakta kA saMcAra karatA hai| sira ko sampUrNa zarIra kA bhAra vahana karane evaM mastiSka ko atirikta rakta-saMcAra ke lie prazikSita karatA hai| ... 190

Page #208
zIrSAsana prathama avasthA tRtIya avasthA dvitIya avasthA zIrSAsana vidhi prathama avasthA- vajrAsana meM baiTha jAiye / sAmane jhukiye / kehuniyoM ko dUra-dUra jamIna para TikAiye / aMguliyoM ko pha~sAkara jamIna para rakhiye / / donoM kehuniyoM ke madhya Der3ha phuTa kA antara rahe / ba~dhI huI aMguliyoM ke samIpa bhUmi para sira ke zIrSa bhAga ko TikAiye / dvitIya avasthA- yaha ThIka se jA~ca kara lIjiye ki sira hAthoM ke madhya ThIka taraha se jamA rahe tathA vajana par3ane para pIche girane na paaye| ghuTanoM ko jamIna se Upara uThAiye / paira bilkula sIdhe rheN| tRtIya avasthA- dhIre - dhIre pairoM ko dhar3a ke samIpa lAiye / ghuTanoM ko mor3iye tAki pITha sIdhI tanI rahe / jAghoM kA dabAva udara evaM nicalI chAtI para rhe| dhIre-dhIre zarIra kA vajana pairoM kI aMgaliyoM se haTAkara hAthoM tathA sira .. para sthAnAntarita kIjiye / eka paira ko jamIna se kucha Upara uThAiye / tatpazcAt yahI kriyA dUsare paira se kIjie / isa avasthA meM zarIra hAthoM . evaM sira ke sahAre santulita rhegaa| 191

Page #209
caturtha avasthA . paMcama avasthA caturtha evaM paMcama avasthA- isa prakAra santulana prApta hone ke pazcAt nitamboM ko uThAkara sIdhA kiijiye| isase pairoM kA UparI bhAga dhar3a se dUra hokara Upara kI ora uTha jaayegaa| ghuTanoM ko pUrNataH sIdhI avasthA meM le Aiye / isa avasthA meM zarIra pUrI taraha sIdhA evaM ulTA rhegaa| isa avasthA meM ApakA zarIra pUrI taraha sIdhA hai yA nahIM, yaha jAnane ke lie dUsare vyakti kI madada leM to ucita hogaa| yathAsambhava isa sthiti meM rukie| . tatpazcAt pairoM ko mor3iye aura aMguliyA~ jamIna para TikA diijie| zvAsa antima sthiti meM jAte evaM pUrva sthiti meM lauTate hue aMtarkumbhaka / antima sthiti meM zvAsa-prazvAsa kI kriyA svAbhAvika rhegii| TippaNI isa Asana ke niyamita abhyAsa se zvAsa kI sUkSmatA bar3hatI hai| . samaya purAne abhyAsI antima sthiti meM 30 minaTa taka ruka sakate haiN| prArambhika avasthA meM kevala 30 sekeNDa rukeM / prati saptAha avadhi 1 minaTa bar3hAte jAiye jaba taka ki icchita avadhi taka na pahu~ca jaaye| sAmAnya svAsthya -prApti hetu 3 se 5 minaTa taka karanA paryApta hai| 192

Page #210
aMtima avasthA ekAgratA AdhyAtmika : sahasrAra cakra pr| - zArIrika evaM mAnasika : mastiSka, zvAsa evaM santulana para | naye abhyAsI zIrSAsana kA abhyAsa AsanoM ke kAryakrama ke anta meM kreN| tatpazcAt 'tAr3Asana' kA abhyAsa kara zavAsana karanA caahie| purAne abhyAsI icchAnusAra prArambha yA anta meM kara sakate haiN| : prastAvanA meM varNita nirdeza evaM niyamAvalI kA pAlana karanA cAhie | sImAeM ucca raktacApa, cakkara Ane, dila kI bImArI, badahajamI, motiyAbinda yA samIpa dRSTi - doSa meM na kreN| lAbha . . . sabhI zArIrika saMsthAnoM ko zakti pradAna karatA hai / mastiSka evaM pIyUSa granthi meM raktaM - saMcAra bar3hAtA hai| pairoM evaM udara pradeza meM ekatrita rakta kA viparIta pravAha koSoM ke nava-nirmANa meM sahAyatA karatA hai| sabhI prakAra kI graMthiyoM, vizeSakara prajanana - saMsthAna se sambandhita granthiyoM kA asantulana dUra karatA hai| aneka manovaijJAnika vikAroM, damA, sira darda, zakti kI kamI, jukAma Adi ko dUra karatA hai| 193

Page #211
sAlamba zIrSAsana sAlamba zIrSAsana sAlamba zIrSAsana vidhi hatheliyoM ko jamIna para rakhiye / kehuniyA~ khar3I rkheN| hAthoM ke madhya bhUmi para sira ke madhya bhAga ko ttikaaiye| ghuTanoM ko Upara uThAiye / pairoM ko dhIre - dhIre bhItara kI ora lAkara jA~ghoM ko chAtI ke samIpa laaiye| zarIra kA vajana pairoM se haTAkara hAthoM evaM sira para lAiye / kramazaH donoM pairoM ko uThAiye / ghuTanoM ko sIdhA kara pairoM ko Upara uThAiye / zarIra sIdhA rhe| ArAmadAyaka sthiti meM kucha dera rahakara vApasa A jAiye / zvAsa Asana kI pUrNa sthiti ke nirmANa taka evaM pUrva sthiti meM lauTate samaya . taka zvAsa ko andara rokiye / pUrNAvasthA meM zvAsa svAbhAvika rahe / zeSa vivaraNa 'zIrSAsana' kI bhA~ti hI hai| 194

Page #212
nirAlamba zIrSAsana nirAlamba zIrSAsana nirAlamba zIrSAsana . vipi . isameM 'sAlamba zIrSAsana' se antara yaha hai ki hAtha mukha ke sAmane sIdhe :: tane hue rahate haiN| pUre Asana-kAla meM hAtha isI dazA meM rheNge| prakArAntara- pAnirAlamba zIrSAsana vidhi . padmAsana meM ghuTanoM ke bala khar3e ho jaaiye| .. hAthoM ke madhya sira ko rkhiye| hAthoM ko pairoM ke nIce ke sthAna para le Aiye / kehuniyA~ sIdhI rheN| .. bhujAoM kA upayoga char3a kI bhA~ti kIjiye aura pairoM ko uThAkara chAtI ke pAsa lAiye / nitaMboM para jora dekara pairoM ko Upara uThAiye / - aba Apa 'padma nirAlamba zIrSAsana' kI avasthA meM haiN| isI kI viparIta kriyA kara pUrva sthiti meM lauTa Aiye / zeSa vivaraNa zIrSAsana kI taraha hI hai| 195

Page #213
Urdhva padmAsana Urdhva padmAsana UrSa payAsana vidhi zIrSAsana kiijiye| isI avasthA meM pairoM ko dhIre-dhIre mor3akara padmAsana lgaaiye| kucha dera isa sthiti meM rhie| zIrSAsana meM varNita vidhi dvArA sAmAnya sthiti meM A jAiye / TipaNI jaba taka Apa saralatApUrvaka zIrSAsana karane meM samartha na hoM taba taka yaha Asana mata kIjiye anyathA girane para gaMbhIra coTa lagane kI saMbhAvanA rahatI hai| anya vivaraNa zIrSAsana kI bhA~ti hI haiM / 196

Page #214
kapAli . Asana gatyAtmaka vidhi (1) gatyAtmaka vidhi (2) kapAli Asana kapAli Asana vidhi .. zIrSAsana kiijiye| sira ko kucha sAmane jhukAkara zarIra kA vajana kapAla - pradeza para rkheN| sAmAnya sthiti meM Ane ke pUrva punaH zIrSAsana kI avasthA meM Aiye / ' gatyAtmaka vidhi . . 'dAhine ghuTane ko mor3iye / isa paira ke talave ko bAyIM jA~gha ke sAmane kI ora rakhiye / dAhinA ghuTanA sAmane kI ora rhegaa| bAyeM ghuTane ko mor3iye / bAyIM er3I kA sparza nitamba se kIjiye / nitamba se jhukiye aura dAhine ghuTane ko chAtI ke samIpa le Aiye | . sIdhI avasthA meM A jAiye / zeSa vivaraNa zIrSAsana kI bhA~ti hI hai| 197

Page #215
sarvAMgAsana .prakArAntara sarvAMgAsana sarvAMgAsana vidhi pITha ke bala sIdhe leTa jaaiye| donoM hAtha jamIna para bAjU meM tathA hatheliyA~ nIce kI ora khulI rheN| .. hAthoM kA sahArA dekara donoM pairoM ko dhIre - dhIre Upara utthaaiye| hAthoM ko kehuniyoM se mor3iye tathA hatheliyoM se dabAva DAlakara pITha ko sIdhA kiijiye| dhar3a evaM paira grIvA se samakoNa banAte hue sIdhe rheN| ThuDDI kA sparza chAtI se kiijiye| prakArAntara (1) dAhine paira ke ghuTane ko mor3iye tathA bAyIM jA~gha para rakhiye / nitamba se sAmane kI ora jhukakara dAyeM ghuTane ko mastaka para TikAiye / dAhine paira ko bAyIM jA~gha se haTA liijiye| aba bAyeM paira ko mor3akara usake ghuTane kA sparza kapAla se kIjiye / (2) pairoM ko nitamboM se sAmane kI ora jhukAiye aura unheM sira ke Upara pRthvI se samAnAMtara sthiti meM rakhiye / zvAsa Asana karate samaya evaM vApasa lauTate samaya zvAsa andara rokiye / uThI huI avasthA meM zvAsa svAbhAvika rhegii| . 198

Page #216
purAne abhyAsI 15 minaTa taka isakA abhyAsa kara sakate haiM / naye abhyAsI kacha sekeNDa hI isakA abhyAsa kareM tathA pratidina kacha sekeNDa kI avadhi bar3hAte jaayeN| sAmAnya svAsthya - lAbha hetu pA~ca minaTa taka kA abhyAsa paryApta hai| ekAgratA AdhyAtmika : vizuddhi cakra para / zArIrika evaM mAnasika : cullikA granthi yA zvAsa - prakriyA para / krama halAsana ke pUrva sarvAMgAsana kA abhyAsa sarvottama hai| isake viparIta Asana matsyAsana, uSTrAsana yA supta vajrAsana haiN| sarvAMgAsana evaM halAsana kA abhyAsa jitanI dera kiyA jAye, usakI AdhI avadhi taka viparIta Asana kA abhyAsa karanA caahie| sImAe~ ___ucca rakta-cApa, dila kI bImArI, cullikA granthi va yakRta kI samasyA meM .. tathA tillI bar3hane para isa Asana kA abhyAsa varjita hai| lAma cullikA granthi ko kriyAzIla banAtA hai, phalataH rakta- parivahana, pAcana, jananendriya, snAyuoM evaM granthi - saMsthAnoM meM saMtulana lAtA hai| . zarIra kA ucita vikAsa karatA hai| mastiSka ko ucita mAtrA meM rakta pahu~cAkara manovaijJAnika bImAriyoM ko dUra karatA hai| damA, khA~sI tathA. hAthI pA~va kI bImArI ko dUra karatA hai| . gudA- dvAra kI mAMsapeziyoM ke tanAva ko dUra karatA hai jisase bavAsIra kI bImArI meM lAbha pahu~catA hai| pairoM, udara - pradeza, prajananAMga, merudaNDa tathA gardana ko zakti detA hai| chAtI kI carbI dUra karatA hai| hAiDrosIla kI bImArI ko rokatA hai| pradara evaM madhumeha kI bImArI kA upacAra karatA hai| isa Asana se zArIrika tApakrama para niyaMtraNa rakhA jA sakatA hai|

Page #217
viparItakaraNI mudrA .. viparItakaraNI mudrA viparItakaraNI mudrA yaha Asana sarvAMgAsana kI bhA~ti hI hai / yaha sarvAMgAsana se sarala hai| ataH prArambhika avasthA meM isakA abhyAsa karanA cAhie / jinakI gardana kI mAMsapeziyoM kaThora haiM tathA jo dhar3a ko sIdhA nahIM kara sakate, unheM isa Asana kA abhyAsa karanA caahie| vidhi sarvAMgAsana kI taraha hI hai| kiMcita antara yaha hai ki isake abhyAsa meM ThuDDI kA sparza chAtI se nahIM kiyA jAtA / dhar3a ko jamIna se uThAkara 45 aMza ke koNa para hI rakhA jAtA hai jabaki sarvAMgAsana meM 90 aMza kA koNa banAte hue dhar3a sIdhA sadhA rahatA hai| TippaNI 'kuNDalinI yoga' meM isa Asana kA adhika upayoga kiyA jAtA hai / 200

Page #218
padma sarvAMgAsana .... " - padma sarvAMgAsana paca sarvAMgAsana .. vidhi ... sarvAMgAsana kiijiye| sarvAMgAsana kI antima sthiti meM padmAsana lagAiye / vidhi 2 padmAsana meM baiThiye / pIche kI ora jhukakara pITha ke bala leTa jaaiye| sAmAnya sarvAMgAsana kI bhA~ti mur3e hue paira ko Upara utthaaiye| . aMtima avasthA meM kucha dera rukiye| tatpazcAt viparIta kriyA karate hue prArambhika avasthA meM A jAiye / 200

Page #219
pUrva halAsana pUrva halAsana pUrva halAsana vidhi pITha ke bala leTa jAiye / hAthoM kI muTThiyA~ nitamboM ke nIce rkhiye| . nitamboM kA vajana una para rahe / paira sIdhe raheM / unheM Upara uThAiye / 45 . aMza kA koNa banAte hue unheM sira se Upara laaiye| . donoM pairoM ko eka-dUsare se dUra kIjie / punaH unheM samIpa lAiye / aba dhIre-dhIre prArambhika sthiti meM A jAiye / dasa bAra kiijie| zvAsa leTI huI sthiti meM pUraka kiijiye| pairoM ko uThAte, dUra karate tathA nIce lAte samaya zvAsa rokiye / prAraMbhika avasthA meM Ane para recaka kIjiye / ekAgratA AdhyAtmika : vizuddhi cakra para / zArIrika evaM mAnasika : cullikA graMthi, udara yA zvasana - kriyA para / krama ___ isake pazcAt pIche mur3ane vAlA Asana kIjiye / sImAe~ sAiTikA - darda evaM slipa Diska kI avasthA meM varjita hai| lAbha yaha per3a ko tanAva rahita, vRkkoM ko vyavasthita, A~toM ko kriyAzIla tathA ekatrita carbI kI mAtrA ko kama karane meM upayogI hai| 202

Page #220
halAsana CAT- halAsana halAsana vidhi pITha ke bala leTa jAiye / hAtha nitamboM ke bagala meM tathA hatheliyA~ Upara kI ora khulI rheN| pairoM ko sIdhI sthiti meM dhIre-dhIre Upara kI ora uThAiye / unheM uThAte samaya hAthoM para bala na DAlakara udara kI mAMsapeziyoM * para jora deN| . .. pairoM ko sira ke pIche le jAkara aMgUThoM ko jamIna para rkhiye| sarvAMgAsana kI taraha hAthoM ko kamara para rkhiye| prArambhika avasthA meM lauTa jAiye yA nimna atirikta kriyAe~ kIjiye - 1. pairoM ko kucha aura pIche le jAiye tAki zarIra ekadama tana jAye; isa sthiti meM jAlandhara baMdha lagatA hai / mUla sthiti meM A jAiye / 2. pairoM ko sira ke itanA Age le jAie ki pRSTha pradeza meM pUrNataH tanAva A jAye / paira tane raheM / pairoM ko hAthoM se pakar3iye / sAmAnya avasthA meM vApasa A jaaie| dhIre - dhIre prArambhika avasthA meM vApasa Aiye / 203

Page #221
prakArAntara (1) ___prakArAntara (2) zvAsa mUla avasthA kI prApti evaM pUrva sthiti meM lauTate samaya aNtkuNbhk| mUla Asana kI antima sthiti meM zvAsa - kriyA dIrgha evaM gaharI rhegii| AvRtti purAne abhyAsI mUla halAsana evaM atirikta kriyAoM kI aMtima sthiti ko 10 minaTa se adhika kara sakate haiN| naye abhyAsI prathama saptAha meM pratyeka kriyA kI punarAvRtti cAra bAra kreN| pratyeka kriyA meM paMdraha sekeNDa se adhika samaya na lagAiye / prati saptAha pratyeka kriyA kI avadhi paMdraha sekeNDa bar3hAiye / ekAgratA AdhyAtmika : vizuddhi yA maNipura cakra para / zArIrika evaM mAnasika : udara, pRSTha pradeza kI mAMsapeziyoM ke zithilIkaraNa, zvasana yA cullikA graMthi pr| krama sarvAMgAsana ke bAda halAsana kA abhyAsa kIjiye / isake pazcAt viparIta Asana ke rUpa meM matsyAsana, uSTrAsana yA supta vajrAsana kA abhyAsa sarvAMgAsana evaM halAsana ke abhyAsa kAla se AdhI avadhi taka kiijie| 204

Page #222
sAvadhAnI naye abhyAsI eka haphte taka niyamita rUpa se pUrva halAsana kA abhyAsa kreN| isase unakI pITha kI mAMsapeziyA~ lacIlI bana jaayegii| isake bAda hI halAsana kA abhyAsa karanA cAhie / sImAe~ - vRddha, durbala tathA ucca raktacApa va sAiTikA vAle ise na kreN| lAma halAsana udara pradeza ke aMgoM, vizeSakara vRkka, yakRta va kloma ke kAryoM ko vyavasthita karatA hai| apacana dUra kara pAcana-zakti bar3hAtA hai| carbI dUra karatA hai- vizeSakara chAtI kii| cullikA graMthi kI kriyA ko niyamita karatA hai jisase sampUrNa zarIra kI cayApacaya kriyA meM saMtulana AtA hai| bavAsIra evaM madhumeha kI bImArI kA upacAra karatA hai| merudaMDa ko lacIlA banAtA hai evaM saMbaMdhita nAr3iyoM ko zakti pradAnakara acchA zArIrika svAsthya pradAna karatA hai| 285

Page #223
druta halAsana druta halAsana druta halAsana vidhi leTa jAiye / hAtha sira ke pIche rheN| zIghratA se halAsana kIjiye / punaH leTI huI avasthA meM A jAiye / turaMta dhar3a ko sAmane jhukAkara pazcimottAnAsana kiijiye| prAraMbhika sthiti meM A jAiye / kriyA kI punarAvRtti kIjiye / zvAsa kriyA prAraMbha karane ke pUrva dIrgha zvAsa lekara zvAsa chor3iye / zIghra mor3ate samaya bahirkumbhaka lagAiye / . sthira avasthA meM pUraka kiijiye| TippaNI isa Asana ko samAna gati se acchI taraha karanA caahie| sAvadhAnI satarka rahiye ki kisI mAMsapezI yA phephar3oM para tanAva na par3ane paaye| sImAe~ prArambhika abhyAsI, vRddha yA sAiTikA se grasta loga ise na kreN| lAbha pAcana zakti sudhAratA hai / apacana dUra karatA hai / vRkka evaM adhivRkka (suprarenal glands) tathA A~khoM ko kriyAzIla banAtA hai| yakRta, pittAzaya va pRSTha - pradeza kA vyAyAma karAtA hai| 206

Page #224
. ardha padya halAsana ardha padma halA halAsana sana artha paya halAsana vidhi pairoM ko phailAkara baiTha jAiye / eka paira ko mor3akara ardha padmAsana lagAiye / sIdhA paira sira ke Upara le jAte hue aMguliyoM ko bhUmi para TikAiye / vApasa baiThI huI avasthA meM A jAiye tathA avilamba hI chAtI ko jhukAiye tathA sIdhe paira ke ghuTane ko nAsikA se sparza kIjiye / usI paira ko donoM hAthoM se pakar3iye / prArambhika sIdhI sthiti meM A jAiye / zvAsa ... .. zarIra ko mor3ane ke pUrva lambI zvAsa lekara pUrI zvAsa ko chor3a diijiye| mur3ate samaya zvAsa rokiye / baiThI avasthA meM pUraka kIjiye / . isa abhyAsa ke uparAMta pIche mur3ane vAlA Asana kiijiye| AvRtti .. pratyeka paira se 5 bAra abhyAsa kiijiye| sAvadhAnI pITha yA pairoM kI mAMsapeziyoM para tanAva na par3ane pAye / isa bAta kI sAvadhAnI rakhiye ki sira meM jamIna se coTa na lagane paaye| sImAe~ - vRddhAvasthA, ucca raktacApa, slipa Diska va sAiTikA meM ahitakara hai| lAbha vRkka ko vyavasthita va A~toM ko kriyAzIla karatA hai| peDU kA vyAyAma karAtA hai tathA carbI dUra karatA hai| 207

Page #225
stambhana Asana .. stambhana Asana stambhana Asana yaha do vyaktiyoM ke eka sAtha karane kA Asana hai| donoM vyakti eka-dUsare ke zIrSa pradeza kA sparza karate hue leTa jaayeN| apane donoM hAthoM ko bAjU meM phailAte hue eka-dUsare ke hAtha pakar3a leN| hAtha tane raheM / sira kA dabAva eka-dUsare ke sira para rhe| eka vyakti pairoM ko sIdhA uThAye.) kucha sekeNDa bAda nIce kara le| : punaH vaha pairoM ko Upara uThAkara itanA mor3e ki ve dUsare vyakti ke sira ke Upara bhUmi se samAnAMtara raheM / kucha dera pazcAt lauTa aaye| pairoM ko Upara uThAne kI kriyA ko donoM vyakti kara sakate haiN| . zvAsa (donoM vyaktiyoM ke lie) . leTe hue puurk| pairoM ko uThAte samaya, antima tathA pUrva sthiti meM Ate samaya kuMbhaka / pUrvAvasthA meM Akara recaka kiijiye| AvRtti pratyeka abhyAsI dvArA adhika se adhika pA~ca bAra kiyA jaaye| sImAe~ nirbala vyakti isakA abhyAsa na kreN| bhujAoM evaM pITha kI mAMsapeziyoM ko zakti pradAna karatA hai| lAbha "udara - pradeza ko uttejita karatA hai evaM A~toM ko kriyAzIla banAtA hai| 208

Page #226
dvipAda kandharAsana - -.. -... -. ... ....... . . . - -... dvipAda kandharAsana dipAda kandharAsana vidhi pairoM ko sIdhe rakhakara pITha ke bala leTa jAiye / hAtha bAjU meM rheN| eka paira ko usI ora ke hAtha ke nIce se le jAkara sira ke pIche rakheM / yaha kriyA dUsare paira se bhI kIjiye / tanAva na par3ane dIjiye / pairoM ko sira ke pIche kaiMcInumA sthiti meM rakhane kA prayatna kIjiye / hAthoM ko sAmane kI ora prArthanA kI sthiti meM rakhiye / yaha Asana kI antima avasthA hai| zarIra kA zithilIkaraNa kiijiye| . netroM ko banda kara dhImI gati se zvAsa lIjiye / samaya jitanI dera suvidhApUrvaka raha skeN| / ekAgratA AdhyAtmika : svAdhiSThAna cakra para | krama __isake pazcAt pIche mur3ane vAlA Asana kIjiye / sImAe~ slipa Diska, sAiTikA yA pITha kI gaMbhIra bImArI meM na kreN| snAyu-saMsthAna ke niyaMtraNa meM sahAyatA pahu~cAtA hai| vRkka, yakRta, kloma, tillI, A~ta Adi udarastha aMgoM ko zakti pradAna karatA hai / prajanana - saMsthAna kI kAryakSamatA bar3hAtA hai| nimna udara-pradeza ke aMgoM ko kriyAzIla banAtA hai| prajanana granthiyoM meM santulana lAkara . abhyAsI ko zakti pradAna karatA hai| 209

Page #227
santulana ke Asana isa varga ke abhyAsa zArIrika santulana ke bhAvoM ko vikasita karate haiM / isake atirikta vibhinna AsanoM ke varNana meM batAye gaye lAbha pradAna karate haiN| inake abhyAsa se zArIrika aMgoM ke pArasparika sambandhoM ke vikAsa meM madada milatI hai; phalataH abhyAsI meM aMgoM kI bhautika gatizIlatA kI kSamatA evaM ekAgratA bar3hatI hai| kaI vyaktiyoM meM vyartha hI aMga-vizeSa ko hilAte rahane kI Adata hotI hai / isa kriyA se kArya kA sampAdana kama evaM zakti kA hrAMsa adhika hotA hai| ina AsanoM ke abhyAsa se mastiSka kendra (serIbelama) kA vikAsa hotA hai| zarIra ke bhinna-bhinna aMgoM kI gatizIlatA meM vRddhi hotI hai, halacala ucita vidhi se hotI hai tathA unameM samatA AtI hai| zArIrika santulana tathA ina AsanoM kI saphalatA ke liye ekAgratA kI parama AvazyakatA hai| ataH svAbhAvikataH inake abhyAsa se, ekAgratA kI zakti bar3hatI hai jo anya kSetroM meM bhI upayogI hai| ina abhyAsoM kA prabhAva snAyu-saMsthAna para bhI acchA par3atA hai| pariNAmataH mAnasika tanAva, parezAnI evaM cintA kA nivAraNa hotA hai| yadi vyakti vizeSa ko kisI samaya tanAva kA anubhava ho rahA ho to isa varga ke eka- do AsanoM kA abhyAsa karanA lAbhaprada hogaa| sAdhAraNataH sAmAnya jIvana meM manuSyoM ko zArIrika santulana kA acchA jJAna nahIM hotA hai / isaliye 'abhyAsa ke prArambha meM ina AsanoM ke abhyAsa meM kaThinAI kA anubhava hogaa| zarIra meM samAyojana-kSamatA bahuta rahatI hai; ataH kucha haphtoM ke niyamita abhyAsoparAnta hI santulana - jJAna meM vRddhi ho jAtI hai| ____ina AsanoM kI siddhi ke liye dRSTi kI ekAgratA mahatvapUrNa hai / isake liye saralatama vidhi hai ki abhyAsa karate samaya dRSTi ko dIvAla para bane kisI kAle bindu para kendrita kiyA jAye / isa abhyAsa se kaThinatama Asana bhI lambI avadhi taka kiye jA sakate haiN| . 210

Page #228
eka pAda praNAmAsana eka pAda praNAmAsana ekapAda praNAmAsana vidhi khar3e ho jAiye / donoM hAtha bAjU meM evaM paira eka-dUsare ke samIpa raheM / eka paira ko dUsare paira. kI jA~gha para rakhiye | er3I mUtrendriya ke samIpa rahe / hatheliyoM ko chAtI ke sAmane prArthanA kI avasthA meM rakhiye / sira ko sIdhA rakhiye / dRSTi ko sAmane kisI bindu para ekAgra kreN| samaya jitanI dera sambhava ho, isa Asana ko karanA cAhiye / lAbha snAyu - saMsthAna meM santulana lAne ke liye acchA Asana hai| pairoM, talavoM aura TakhanoM kI mAMsapeziyoM ko zakti pradAna karatA hai| . .. 211

Page #229
garur3Asana garur3Asana garur3Asana vidhi khar3e hokara bAyeM paira ko dAhine paira ke cAroM,ora lapeTiye / bAyIM jA~gha dAhinI jA~gha ke sAmane rahe |-baayaaN paira dAhine paira kI piMDalI para rheN| aba donoM hAthoM ko kehuniyoM ke madhya se mor3iye / bAyeM hAtha ko dAhine hAtha para isa prakAra lapeTiye ki ve prArthanA kI mudrA meM A jAyeM / bAra aMgUThA jamIna se chUne taka jhukiye / pahalI sthiti meM A jaaiye| ekAgratA zarIra ke saMtulana para yA kisI eka nizcita bindu para / / lAbha pairoM kI haDDiyoM evaM saMdhiyoM ko lacIlA banAtA hai| sAiTikA va hAtha-paira ke vAta ke nivAraNa meM madada karatA hai| " hAiDrosIla meM bar3A lAbhakArI hai / zArIrika saMtulana bar3hAtA hai| 212

Page #230
bakAsana bakAsana bakAsana vidhi pairoM ko eka-dUsare ke samIpa rakhakara khar3e ho jAiye / kamara se jhukiye tathA hAthoM se bAyeM paira kI aMguliyoM ko pkdd'iye| dAhine paira ko Upara kI ora adhika se adhika uThAiye / : kisI bhI paira kA ghuTanA mur3ane na pAye / ... isa sthiti meM jitanI dera raha sakeM, raheM / donoM pairoM se kreN| . sAta : . kamara jhukAte samaya recaka kiijie| aMtima avasthA meM zvAsa svAbhAvika rkheN| sIdhI sthiti meM lauTate samaya pUraka kIjiye / zarIra ke saMtulana pr| lAma - mastiSka meM rakta -parivahana kriyA ko ThIka karatA hai| hAthoM, kalAiyoM - aura pairoM ke snAyuoM ko zaktizAlI banAtA hai / pITha ke nicale pradeza ko ... zithila karatA hai / nAr3iyoM meM saMtulana lAtA hai| 213

Page #231
eka pAdAsana eka pAdAsana eka pAdAsana donoM pairoM ko samIpa rakhakara sIdhe khar3e ho jaaie| donoM hAthoM kI aMguliyoM ko Apasa meM bA~dhakara sira ke Upara uThAiye dhIre-dhIre sAmane jhukakara kamara, sira aura donoM hAthoM ko eka sIdhI rekhA meM le aaiye| aba bAyeM paira ko dhIre-dhIre uThAte hue bAyIM er3I, nitamba, pITha, sira aura donoM hAthoM ko eka sIdha meM le Aie / , isa sthiti meM dAyA~ paira ekadama sIdhA rahe / ArAmapUrvaka jitanI dera isa sthiti meM ruka sakeM, rukiye / tatpazcAt dhIre-dhIre pUrva sthiti meM vApasa A jaaie| yahI kriyA badalakara dUsare paira se kiijie| zvAsa hAthoM ko Upara uThAte samaya puurk| sAmane jhukate samaya recaka / aMtima avasthA meM svAbhAvika zvAsa / prathama avasthA meM Akara pUraka kiijiye| zeSa vivaraNa bakAsana kI bhA~ti hI hai| 214

Page #232
baka dhyAnAsana - - -. - - - -... baka dhyAnAsana kadhyAnAsana - pairoM ko dUra-dUra rakhakara bhUmi para uka. baiTha jAiye / hatheliyoM ko pairoM ke sAmane bhUmi para TikAiye / pairoM ke kevala agra bhAga bhUmi se Tike rheN| kehuniyoM ko thor3A jhukAiye / ve ghuTanoM ke bhItara kI ora raheM / dhIre-dhIre sAmane kI ora jhukiye / pairoM ko jamIna se Upara uThAiye / ghuTane UparI bhujAoM para tathA samasta zarIra hAthoM para saMtulita rhegaa| .. sira aura mu~ha sAmane kI ora rheN| .: uThI huI avasthA meM aMtakuMbhaka lagAiye / AvRtti 1 se 5 bAra taka kiijiye| ekAgratA saMtulana banAye rakhane meM sImAe~ ucca raktacApa yA mastiSka ke roga meM isakA abhyAsa yA prayAsa nahIM karanA caahiye| lAbha ... nAr3I saMsthAna meM sthiratA lAtA hai tathA mAnasika tanAva evaM ciMtA kA . nivAraNa karatA hai / bhujAoM aura kalAiyoM ko zakti pradAna karatA hai| 215

Page #233
eka pAda baka dhyAnAsana eka pAda, bakaM dhyAnAsana ekapAda baka dhyAnAsana yaha baka dhyAnAsana kI apekSA kaThina hai, ataH pragati kara cuke abhyAsI ko hI isakA abhyAsa karanA caahiye| vidhi baka dhyAnAsana kI aMtima avasthA meM Aiye / eka paira ko pIche kI ora sIdhA kIz2iye / zvAsa rokakara kSamatAnusAra isa sthiti meM rukiye| zeSa vivaraNa vahI haiM jo baka dhyAnAsana meM varNita haiN| 216

Page #234
artha padma pAdottAnAsana - adha padma pAdottAnAsana artha pada pAdottAnAsana, vidhi bAyeM ghuTane ko mor3a ardha padmAsana kI bhA~ti paMje ko jA~gha para rkheN| . dAhine paira ko mor3iye / usakA paMjA bhUmi para sIdhA TikA rahe / hAthoM ko dAhinI jA~gha ke nIce bA~dha paira ko sIdhA kIjiye / ghuTane ko nAka ke samIpa lAiye / kisI dRzya biMdu para dRSTi ekAgra kIjiye / dAhine ghuTane ko punaH mor3akara paMje ko bhUmi para ttikaaiye| - aba dAhine paira ko bAyIM jA~gha para rakhakara punaH uparokta kriyA kiijiye| .. pratyeka paira se adhikatama pA~ca bAra yaha kriyA kiijiye| zvAsa baiThI sthiti meM pUraka tathA saMtulana - kAla meM kuMbhaka kIjiye / ... pUrva sthiti meM Akara recaka kIjiye / ekAgratA nizcita biMdu para ekaTaka dekhate huye saMtulana para / lAbha padmAsana ke liye pairoM ko taiyAra karatA hai / ... taMtrikA-taMtra yA nAr3I saMsthAna ke saMtulana meM madada karatA hai| 217

Page #235
artha baddha padmottAnAsana __ prathama avasthA artha baddha pottAnAsana dvitIya avasthA vidhi dAhine paira kA ghuTanA mor3akara usake paMje ko bAyeM paira para jitanA Upara rakha sakeM, rakhakara sIdhe khar3e ho jaaiye| donoM hAthoM ko sira ke Upara uThAkara aMguliyoM ko bA~dha lIjiye / saMpUrNa zarIra zithila kiijie| 218

Page #236
dhIre-dhIre nIce jhukiye aura hAthoM kI aMguliyoM se pairoM kA sparza kiijie| .. mastaka se ghuTane kA sparza karane kI koziza kIjiye, lekina yaha dhyAna rahe ki bAyA~ ghuTanA jhukane na paaye| . isa avasthA meM binA tanAva ke jitanI dera ruka sakeM, rukiye / tatpazcAt dhIre - dhIre prArambhika sthiti meM A jAiye / phira isI kriyA ko badalakara dUsare paira se kIjiye / zvAsa prArambhika avasthA meM pUraka / sAmane jhukate samaya recaka / jhukI huI avasthA meM sAmAnya shvaas| .. samaya ____ donoM pairoM se karate samaya 2-2 minaTa taka aMtima sthiti meM rukiye| " ekAgratA saMtulana yA zvasana pr| sImAe~ . sAiTikA yA slipa Diska se pIr3ita vyakti isakA abhyAsa na kreN| lAbha .. yaha Asana pAcana-zakti ko tIvra kara bhUkha ko bar3hAtA hai| saMtulana ko bar3hAtA tathA ekAgratA meM vRddhi karatA hai / pairoM ko zithila karatA tathA zakti pradAna karatA hai / 219

Page #237
parvatAsana parvatAsana parvatAsana vidhi 'padmAsana meM baitthiye| kisI bindu para dRSTi ko ekAgraM kIjiye / hAthoM kA sahArA lekara ghuTanoM ke bala utthiye| nitamboM evaM chAtI ko tanA huA rkhiye| . . . kramazaH donoM hAthoM ko sIdhA sira ke Upara uThAiye / zvAsa * svAbhAvika zvasana ke sAtha abhyAsa kIjiye / samaya jitanI dera Apase bana ske| ekAgratA yaha saMtulana kA kaThina Asana hai, ataH ekAgratA zArIrika saMtulana para hI honI caahiye| lAbha nAr3I saMsthAna meM saMtulana prApti meM sahayoga detA hai| - 220

Page #238
marudaNDAsana .... .000000. 00000000.... .. . marudaNDAsana merudaNDAsana 1 . vidhi pairoM ko ghuTanoM se mor3eM, talavoM ko nitamboM ke sammukha rkheN| donoM paira eka-dUsare se lagabhaga AdhA mITara dUra rheN| hAthoM kI aMguliyoM se pairoM ke aMgUThoM ko pakar3iye / kamara ko dhIre-dhIre pIche jhukAiye aura donoM pairoM ko sIdhA kIjiye / ._ hAthoM evaM pairoM ko sIdhA kara unheM jitanA ho sake , dUra kIjiye | zvAsa prArambhika avasthA meM pUraka tathA pairoM ko phailAte samaya kumbhaka / ___Asana ke anta meM recaka kiijiye| samaya jitanI dera zvAsa rokane kI kSamatA ho, utanI dera Asana kIjiye / ekAgratA ... dRSTi ko kisI bindu para ekAgra karate huye saMtulana kAyama rakhane para / sImAe~ / slipa Diska yA sAiTikA meM isakA abhyAsa varjita hai| lAbha yaha Asana yakRta evaM anya udarastha aMgoM ko kriyAzIla banAtA hai| A~toM meM sthita kITANuoM ko dUra karane meM madada karatA hai| A~toM ko kriyAzIla karatA va sabhI pradezoM ko zakti pradAna karatA hai| ekAMgratA evaM santulana zakti bar3hAtA hai| . 221

Page #239
.. utthita hasta merudaNDAsana azva saMcAlana Asana utthita hasta merudaNDAsana 2 yaha merudaNDAsana kI bhA~ti hai, antara itanA hI hai ki pairoM ko paraspara dUra na kara unheM samIpa le Aiye / hAtha evaM paira tane rheN| zeSa varNana merudaNDAsana kI taraha hI hai| azva saMcAlana Asana 3 vidhi sIdhe baiTha jaaiye| donoM paira eka-dUsare ke samIpa raheM / ghuTane chAtI ke pAsa rheN| hAthoM ko kuhaniyoM se mor3iye, tAki muTThI ghuTane para bAhara kI ora rakhI jA ske| hAthoM evaM pairoM ko sIdhA karate huye pIche jhukiye / hAtha aura paira pUrI taraha tane raheM tathA muTThiyA~ ghuTanoM para rheN| .... pUrA zarIra nitamboM para santulita rhegaa| pairoM ko sIdhA rakhate hue unheM aura Upara uThAne kA prayatna kIjiye / kucha samaya taka antima avasthA banAye rakhiye / tatpazcAt prArambhika avasthA meM lauTa Aiye / kucha vizrAnti ke bAda punaH yaha Asana kiijiye| TippaNI prArambhika abhyAsiyoM ke lie yaha upayukta Asana hai| isa Asana meM saphalatA prApti ke pazcAt merudaNDAsana yA utthita hasta merudaNDAsana kA abhyAsa karanA cAhiye / zeSa vivaraNa merudaNDAsana ke samAna rheNge| 222

Page #240
vaziSThAsana baziSThAsana vaziSThAsana vidhi dAhinA paira bAyeM paira para rakhakara bAyIM ora leTa jAiye / bAyIM hathelI ko bAyeM kaMdhe kI sIdha meM jamIna para rakhiye / isa hAtha kI aMguliyA~ paira kI viruddha dizA meM arthAt bAhara kI ora khulI raheM / bAyIM kehunI ko sIdhA kIjiye tathA dhar3a ko jamIna se Upara uThAiye / nitamboM ko itanA uThAiye ki zarIra tanI huI dazA meM A jAye / bAyeM paira evaM hAtha para zarIra 30 aMza kA koNa banAte huye sadhA rhegaa| dAhine hAtha se dAhine paira ke agra-pradeza ko pakar3iye / isa paira ko Upara uThAkara sIdhA tAnakara rkhiye| pairoM para dabAva DAlate haye zarIra ko prAraMbhika dazA meM le Aiye / zvAsa aMtarkumbhaka lagAkara isa Asana kA abhyAsa kiijiye| .. pairoM kI uThI sthiti meM sahaja zvAsa kA abhyAsa kiyA jA sakatA hai| AvRtti . donoM pairoM se adhika se adhika 5 bAra Asana kA abhyAsa kIjiye / ekAgratA zarIra ke saMtulana evaM pairoM kI mAMsapeziyoM ke zithilIkaraNa para / lAbha - pairoM ke snAyuoM kI mAliza hotI hai, bhujAoM ko zakti milatI hai| 223

Page #241
vAtAyanAsana prathama avasthA.. aMtima avasthA vAtAyanAsana vidhi sIdhe khar3e hokara kisI dRzya biMdu para citta ko ekAgra kiijiye| bAyeM ghuTane ko mor3akara bAyeM pA~va ko dAhinI jA~gha para sAmane rakhiye jaise ki ardha padmAsana meM kiyA jAtA hai| donoM hAthoM ko prArthanA kI mudrA meM chAtI ke sammukha rakhiye / dAhine paira ko modd'iye| jitanA saMbhava ho, zarIra ko modd'iye| saMbhava ho to bAyeM ghuTane ko jamIna para TikA diijiye| 224

Page #242
aba dhIre-dhIre punaH sIdhI avasthA meM A jAiye / kucha vizrAma ke pazcAt punaH uparokta kriyA kIjiye / prakArAntara bhujAoM ko nIce 45 aMza para sIdhA rakhakara isakA abhyAsa kiijiye| zvAsa eka paira para khar3e rahane para pUraka kIjiye / zarIra ko nIce karate samaya evaM uThate samaya zvAsa rokiye| vApasa sIdhI avasthA meM Akara recaka kIjiye / aMtima avasthA meM sAmAnya zvAsa-prazvAsa kIjiye / AvRtti pratyeka paira se adhikAdhika 10 bAra abhyAsa kIjiye / ekAgratA . sthira bindu para dRSTi kendrita karate huye zArIrika saMtulana para / lAma pairoM ke snAyuoM ko zakti pradAna karatA hai| ghuTanoM kI saMdhiyoM ko lacIlA banAtA hai / isase vAta roga meM bahuta lAbha pahu~catA hai| atirikta mAMsapeziyoM ko kama karatA hai| vRkka kI asAmAnya kriyA meM sAmAnyatA lAte hue bahumUtra-doSa kA nivAraNa karatA hai| prajanana - saMsthAna ke snAyuoM evaM nAr3iyoM ko zakti pradAna karatA hai, phalataH vIrya kI rakSA hotI hai| 225

Page #243
naTavara Asana naTavara Asana naTavara Asana vidhi khar3e ho jAiye / dAhine paira ko bAyeM paira ke bAyIM ora rkhiye| paira bhUmi se kucha Upara rahe tathA talavA sIdhA lambarUpa rhe| ... bAyIM piMDalI para dAhine paira ke agra bhAga ko rkhiye| donoM hAthoM ko uThAkara bA~surI bajAne kI sthiti meM aaiye| samaya pratyeka paira se kSamatAnusAra adhika se adhika dera abhyAsa kIjiye / ekAgratA AdhyAtmika : AjJA cakra para / lAbha nAr3iyoM ko niyaMtrita kara ekAgratA bar3hAne meM madada karatA hai| dhyAna ke abhyAsI ko acchI taraha taiyAra karatA hai| . 226

Page #244
naTarAja Asana pahalI sthiti naTarAja Asana 1 ( pahalI sthiti ) . vidhi: sIdhI khar3I sthiti meM dAhine paira ko pIche kI ora mor3akara adhika se adhika Upara le jAiye / dAhine hAtha se paira ke Takhane ko pakar3iye / bAyeM hAtha ko sAmane karate huye dhar3a ko sAmane kucha Upara uThAiye / bAyeM hAtha se cinmudrA kIjiye aura isa para dRSTi kendrita kiijiye| samaya .. kSamatAnusAra pratyeka paira se adhikatama samaya taka antima avasthA meM rahane / ____ kA prayatna kiijiye| ekAgratA AdhyAtmika : bhrUmadhya pr| lAbha taMtrikA-taMtra meM saMtulana lAtA hai, pairoM kI mAliza karatA hai tathA zarIra meM / niyaMtraNa evaM mAnasika ekAgratA lAne meM sahAyatA karatA hai| 227

Page #245
antima sthiti naTarAja Asana 1 ( antima sthiti ) vidhi prathama sthiti kI bhA~ti hI hai / aMtara itanA hai ki isake abhyAsa meM pIche mor3e gaye paira ke Takhane ko pakar3akara aMgUThe ko pakar3A jAtA hai| pIche mur3e hue dAhine hAtha kI. kehunI Upara kI ora mur3I rahe / hAtha evaM paira kI uparokta sthiti ke kAraNa dAhinA paira sira ke bhAga pichale ke adhika se adhika samIpa rhegaa| parAne abhyAsI paira ke aMgUThe kA sparza sira ke pIche kara sakate haiM yA donoM hAthoM se aMgUThe ko pakar3a sakate haiM / TippaNI prAraMbhika Asana meM saphalatA prApti ke uparAMta hI isakA abhyAsa kiyA jaaye| zeSa vivaraNa pahalI sthiti kI bhA~ti hI hai| 228

Page #246
naTarAja Asana 2 naTarAja Asana 2 vidhi sIdhe khar3e ho kara bAyeM paira ko Upara uThAiye / paMjA zarIra se bAhara kI ora kucha dUra rahe | . bAyeM hAtha ko bAyeM paira ke Upara usI rekhA meM isa prakAra rakhiye ki vaha bAhara kI ora nIce jhakI avasthA meM rhe| dAhine hAtha ko kehunI se mor3iye / yaha kehunI nicalI bhujA ke Upara rakhiye | aMguliyoM se cinmudrA yA jJAnamudrA lagAiye / zarIra se dUra kSitija kI ora ekAgratApUrvaka dekhiye / .: zeSa vivaraNaM vahI hai jo naTarAja Asana 1 meM varNita hai ! 229

Page #247
utthita hasta pAdAMguSThAsana ___ sthiti (1) sthiti (2) utthita hasta pAdAMguSThAsana vidhi 1 donoM pairoM ko samIpa rakhakara sIdhe khar3e ho jAiye / dAhine paira ko ghuTane se mor3a kara chAtI ke samIpa le Aiye / dAhinI bhujA ko mur3e hue paira ke bAhara rakhakara aMgUThe ko pakar3iye / dAhine paira ko sIdhA kIjiye aura Upara uThAne kA prayAsa kIjiye / binA tanAva ke jitanI dera ho sake , isa avasthA meM rukiye / tatpazcAt pahale kI sthiti meM A jAiye / paira sIdhA hI rahe / vidhi 2 prathama kriyA kI punarAvRtti kIjiye parantu Upara sIdhe uThe paira ko donoM hAthoM se pakar3akara sira ke nikaTa lAne kA prayala kiijiye| 230

Page #248
purAne abhyAsI uThAye hue paira se ThuDDI kA sparza kara sakate haiN| binA kisI asuvidhA ke kucha samaya isa avasthA meM rukiye| aba hAthoM ko zithila kara prArambhika avasthA meM lauTa Aiye / vidhi 3 prathama kriyA kI punarAvRtti bAyeM paira ko uThAte hue kIjiye / dAhine hAtha ko dAhine bAjU meM hI Upara kI ora uThAiye / uThe hue paira ko dhar3a ke adhikatama nikaTa lAne kI koziza kIjiye / ArAmapUrvaka jitanI dera sambhava ho, isa sthiti meM rukiye / tatpazcAt hAtha kI pakar3a DhIlI kara paira ko bhUmi para sIdhA TikAiye / zvAsa sIdhe tane hue paira ko Upara evaM zarIra ke nikaTa lAte samaya recaka kiijiye| antima avasthA meM lambA pUraka kIjiye / tane hue paira ko nIce lAte samaya recaka kIjiye / samaya :: pUrNAvasthA ko 1 minaTa taka banAye rakhiye | itanI hI avadhi anya do prakriyAoM ke liye bhI upayukta hai| donoM pairoM se 5 - 5 bAra isa kriyA kI punarAvRtti kIjiye / - yadi samaya paryApta ho to tInoM prakriyAoM kA abhyAsa karanA cAhiye / ekAgratA zarIra ke sammukha kisI sthira bindu para / lAbha ekAgratA meM vRddhi karatA hai| mAMsapeziyoM evaM nAr3I-tantuoM ke madhya sahayoga sthApita karatA hai| . pairoM ke snAyuoM ko sIdhA kara unheM bala - pradAna karatA hai / 231

Page #249
dvi hasta bhujaMgAsana dvi hasta bhujaMgAsana vi hasta bhujaMgAsana vidhi pairoM ko paraspara karIba AdhA mITara dUra rakhakara baiTha jaaiye| pairoM ke madhya jamIna para donoM hatheliyoM ko sIdhA TikA diijiye| bAyeM paira ko bAyIM bhujA ke UparI pradeza para bAharI ora ttikaaiye|.. isI bhA~ti dAhine paira ko dAhinI kehunI ke Upara rkhiye| yaha antima kriyA santulana ko sambhAlate hue karanI cAhiye / jitanI dera ArAma se raha sakeM, sthira rahiye tathA phira lauTa Aiye / zvAsa antima sthiti meM zvAsa-prazvAsa prakriyA sAmAnya rhegii| ekAgratA zArIrika santulana pr| lAbha bhujAoM kI mAMsapeziyoM meM vRddhi karatA hai| kandhoM kI sandhiyoM ko lacIlA banAtA hai| udara, per3a evaM usake pRSTha - pradeza, vRkka tathA tillI kI acchI mAliza karatA hai| kloma graMthi se madhuvazi (insulina) ke srAva hetu utpreraka kA kArya karatA hai / ataH madhumeha ke rogI ke liye lAbhaprada hai| 232

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eka hasta bhujaMgAsana eka hasta bhujaMgAsana eka hasta bhujaMgAsana pairoM ko sAmane phailAkara bhUmi para baiTha jAiye / : bAyeM paira ko bAyIM bhujA ke UparI bhAga para bAhara kI ora rakhiye / dAhinI jA~gha kA sparza bAyIM bhujA ke pRSTha- bhAga se ho| .. donoM hatheliyoM ko kholakara bhUmi para rkhiye| dAhinI hathelI dAhine paira ke bAhara kI ora ho / samasta zarIra ko bhUmi ke Upara uThAiye / donoM hAthoM ke madhya dAhinA paira bhUmi ke samAnAntara sIdhA rhegaa| isa antima avasthA meM ArAma se jitanI dera ruka sakeM, rukiye| tatpazcAt prArambhika avasthA meM lauTa Aiye / . isa kriyA ko dUsare paira se kIjiye / TippaNI yaha dvi hasta bhujaMgAsana kA hI eka prakAra hai / ataH zeSa vivaraNa usI kI - bhA~ti hai| 233

Page #251
santulana Asana santulana Asana prakArAntara (1) prakArAntara (2), (3) santulana Asana vidhi mArjAri Asana meM nitamboM ko uThAiye tathA ghuTanoM ko sIdhA kara sumeru Asana kIjiye / kaMdhoM ko sAmane laaiye| nitamboM ko nIce karate hue zarIra ko sIdhe tanI huI sthiti meM lAiye / 1. eka hAtha ko uThAkara zarIra ko viparIta dizA meM ghumAiye / punaH mUla avasthA meM Aiye / isa kriyA ko dUsarI ora se duharAiye / 2. eka hAtha ko uThAkara pITha ke pIche rakhiye / jitanI dera sambhava ho, isa dazA meM sthira rahiye / tatpazcAt hAtha ko haTA liijiye| 3. eka paira ko Upara uThAkara pIche Upara kI ora sIdhA kIjiye / jaba taka saMbhava ho, isa sthiti meM paira ko rakhiye / tatpazcAt nIce kara liijiye| zvAsa mUla avasthA meM sAmAnya / prakArAMtara kriyAoM meM bhItara rokI jaayegii| samaya jitanA adhika sambhava ho, isa Asana kA abhyAsa kIjiye | lAbha 'nAr3I-saMsthAna ke sabhI bhAgoM ko lAbha pahuMcAtA hai| 234

Page #252
pAdAMguSThAsana pAdAMguSThAsana pAdAMguSThAsana vidhi uka. baiTha jAiye / er3iyoM ko Upara uThAiye / ghuTanoM ko nIce jhukA kara jA~ghoM ko kSaitija sthiti meM lAiye | eka paira ko dUsare paira kI jA~gha para rakhiye / * santulana rakhane vAle paira kA dabAva gudA evaM liMga pradeza ke madhya ho / donoM hatheliyoM ko chAtI ke sAmane jor3akara prArthanA kI mudrA meM rakhiye / ekAgratA __ eka bindu para dRSTi kendrita karate hue santulana rakhane pr| samaya jitanI dera saMbhava ho, kramazaH donoM pairoM se saMtulana kA abhyAsa kareM / lAbha prajanana - saMsthAna ko niyamita karatA hai / brahmacarya - pAlana va dhAtu prameha meM lAbhadAyaka hai| samatala pairoM (flat foot) ko ThIka karatA hai / pairoM ke agra bhAgoM tathA TakhanoM ko zakti pradAna karatA hai| 235

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nirAlamba pazcimottAnAsana nirAlamba pazcimottAnAsana nirAlamba pazcimottAnAsana vidhi ghuTanoM ko mor3akara baiTha jAiye / talaveM jamIna para samatala rheN| . pairoM ke bAhara kI ora se talavoM ko pakaDiye / pairoM ko Upara uThAkara ghuTanoM ko sIdhA kIjiye / zArIrika saMtulana nitamboM para rhegaa| ghuTanoM se nAsikA ke sparza kA prayala kiijiye| . zvAsa baiThI avasthA meM pUraka kIjiye pairoM ko uThAne, santulana karane evaM nIce lAte samaya kuMbhaka kIjiye / pUrva sthiti meM recaka va santulita avasthA meM svAbhAvika zvAsa / samaya eka bAra meM adhika se adhika 3 minaTa taka abhyAsa kIjiye / gatyAtmaka rUpa meM adhikatama 5 bAra abhyAsa kiijiye| sImAe~ slipa Diska, sAiTikA athavA haDDiyoM ke dIrghakAlIna darda meM varjita hai| lAbha kloma ko kriyAzIla banAtA hai, pRSTha-pradeza ke snAyuoM ko zithila karatA hai tathA zroNi -pradeza kI saMdhiyoM ko lacIlA banAtA hai| . 236

Page #254
haMsAsana haMsAsana haMsAsana vidhi uka. baiThakara hatheliyoM ko donoM ghuTanoM ke bIca bhUmi para rakhiye / aMguliyoM kA rukha pairoM kI ora rahe / hAthoM ko kuhaniyoM se mor3iye / kuhaniyA~ Upara eka-dUsare ke pAsa udara ke nimna bhAga para raheM / dhIre-dhIre sAmane jhukiye / UparI bhujAoM evaM kuhaniyoM para udara-pradeza ko TikA diijiye| pairoM ko pIche kI ora sIdhA kIjiye / ve pUrNataH tane hue raheM / samaya - jitanI dera sukhada sthiti meM raha sakeM / ekAgratA AdhyAtmika : maNipura cakra para / . zArIrika evaM mAnasika : zvasana vA udara - pradeza para / krama dina meM khAlI peTa kisI bhI samaya abhyAsa kiyA jA sakatA hai / sImAe~. peTa yA annanalikA meM ghAva hone para, ucca rakta cApa, harniyA, kSArIya avasthA, teja davA ke sevana se rakta - nalikAoM ke phaila jAne para varjita TippaNI .. mayUrAsana kI pUrva taiyArI hai| lAbha udara pradeza ke aMgoM evaM snAyuoM ko zakti pradAna karatA hai| AmAzaya evaM A~toM ke kRmiyoM ko bAhara nikAlane meM madada karatA hai| pAcana-kriyA ko uttejita karatA hai / apacana va A~va dUra karatA hai| 237

Page #255
ucca abhyAsa ke Asana prArambhika sarala AsanoM ke niyamita abhyAsa se zarIra meM upayukta lacIlApana A jAne ke pazcAt ucca abhyAsiyoM ko hI ina AsanoM kA abhyAsa karanA cAhiye / prAthamika evaM mAdhyamika varga ke AsanoM ke abhyAsa meM acchI saphalatA-prApti ke uparAnta hI isa varga ke AsanoM ke abhyAsa ke prayAsa kI salAha dI jAtI hai / satya to yaha hai ki yadi naye abhyAsI AsanoM ke abhyAsa kI sAmAnya kSamatA rakhate huye ina kaThina AsanoM ke sampAdana kA prayatna kareM to unheM utsAhita hone ke bajAya nirutsAhita honA par3egA | unake mAnasa-paTala para galata prabhAva par3egA / ve ina AsanoM ko ThIka vaise hI asaMbhava kArya samajhane lageMge, jaise ki bAharI vyakti sarakasa ke vyAyAma ko samajhatA hai / vAstava meM yaha galata dhAraNA hai / svastha vyaktiyoM ke liye ina AsanoM kA abhyAsa kadApi asaMbhava nhiiN| AvazyakatA isa bAta kI hai ki zarIra ke taiyAra hone para upayukta samaya meM inakA abhyAsa prArambha kiyA jAye; isake pUrva nhiiN| ina AsanoM ke abhyAsa ke samaya isa bAta para vizeSa dhyAna denA cAhiye ki kisI prakAra kA zArIrika tanAva na par3ane pAye; anyathA coTa pahu~cane kI saMbhAvanA rahatI hai / kAraNa yaha hai ki ina AsanoM meM pairoM ko asAmAnya rUpa se mor3A jAtA hai| pairoM ko zaktipUrvaka eka dina meM pUrNAvasthA meM lAne kI koziza kara zarIra ko kSati pahu~cAne kI apekSA uttama yaha hogA ki unheM pratidina thor3A-thor3A mor3akara kucha dinoM ke abhyAsa ke uparAMta aMtima sthiti prApta kI jaaye| 238

Page #256
pUrNa matsyendrAsana - . -......... ...... . -. .- - - .. ...... . -.. - . ..85 y . . .. pUrNa matsyendrAsana pUrNa matsyendrAsana .. vidhi ___ bAyeM paira ko dAhinI jA~gha para ardha padmAsana kI sthiti meM rakhiye / dAhine paira ko bAyeM ghuTane ke bAyeM bAjU meM rkhiye| talavA bhUmi para samatala rhe| zarIra ko dAhinI ora modd'iye| bAyeM hAtha se dAhine paira ke Takhane ko pakar3iye yA saMbhava ho to usI paira ke aMgUThe ko pakar3iye / isa hAtha kI bagala dAhine paira ke uThe huye ghaTane ke samIpa dAhinI ora rhe| dAhine hAtha ko pITha ke pIche le jAkara isI maya se bAyoM er3I ko spa te tara dara rahiye .bAyeM hAtha kA sahArA lekara kamara ko dAhinI ora adhika mor3iye / . aMta meM sira ko bhI dAhinI ora modd'iye| sira jhukane na paaye| binA 239

Page #257
tanAva ke ArAma kI sthiti meM isa aMtima avasthA meM kucha dera rukiye| tatpazcAt dhIre - dhIre sira ko sAmAnya sthiti meM le Aiye / dUsare paira se yahI kriyA duharAiye / zvAsa zarIra ko mor3ate samaya recaka / pUrNAvasthA meM sAmAnya zvAsa evaM sAmane lauTate samaya pUraka / .. samaya zarIra ke pratyeka ora sukhadAyaka avadhi taka aMtima sthiti meM rukiye| sAdhAraNa svAsthya lAbha ke liye Der3ha minaTa kA abhyAsa paryApta hai| ekAgratA bhrUmadhya, pITha ke zithilIkaraNa, nimna udara yA zvasana pr| TippaNI mahAn yogI matsyendranAtha ke nAma para isa Asana kA nAmakaraNa huA hai jo isa Asana meM ghaMToM dhyAna kiyA karate the / merudaNDa ko mor3akara kiye jAne vAle AsanoM ke madhyama varga meM varNita ardha matsyendrAsana kI yaha . pUrNAvasthA hai| lAbha adhika prabhAvazAlI rUpa meM vahI lAbha haiM jo ardha matsyendrAsana ke haiM / pRSTha pradeza kI mAMsapeziyoM ko lacIlA va merudaNDa kI saMdhiyoM, kazerukAoM kA kar3Apana dUra kara taMtuoM ko tanAvarahita karatA hai / grIvA pradeza meM ekatrita rakta para dabAva DAla usameM bahAba utpanna karatA hai tathA usase saMbaMdhita nAr3iyoM ko zakti pradAna karatA hai| udara -pradeza kI sabhI bImAriyoM ke upacAra ke liye lAbhaprada Asana hai| isase apacana tathA madhumeha Adi kA nivAraNa hotA hai| upavRkka graMthi ke raktasrAva ko niyamita karatA hai| kamara-darda va vAta-roga dUra karatA hai / sAtha hI gardana, sira tathA pITha ke darda se mukti dilAtA hai| pairoM ke snAyuoM ko narama karatA hai tathA saMdhiyoM kA kar3Apana dUra karatA hai| 240

Page #258
kUrmAsana kUrmAsana kUrmAsana pairoM ko dUra-dUra rakhakara baiTha jAiye / sAmane jhukiye| donoM hAthoM ko ghuTanoM ke nIce le jAiye / hatheliyA~ khulI rheN| kapAla ko bhUmi para jhukAiye / ghuTanoM ke nIce hI se hAthoM ko adhika pIche le jAiye tathA unakI aMguliyoM ko bA~dha kara pIche rakhiye / ghuTanoM ko Upara uThAiye / talavoM ko bhUmi para samatala rakhiye / er3iyoM ko uThAkara hAthoM ko zithila kIjiye / vApasa lauTa Aiye / zvAsa . . . . jhukate samaya recaka kIjiye / aMtima avasthA meM sAmAnya zvAsa - kriyaa| samaya : AdhyAtmika lAbha hetu adhika dera taka abhyAsa karanA cAhiye / . zArIrika evaM mAnasika lAbha ke liye pandraha minaTa taka | . ekAgratA AdhyAtmika : svAdhiSThAna yA maNipura cakrapara / bhautika : pITha ke snAyuoM ke zithilIkaraNa va nimna udara - pradeza para / - isake uparAMta pIche jhukane vAle Asana kA abhyAsa karanA caahiye| * sImAe~ . . slipa Diska, sAiTikA yA haDDiyoM ke dIrghakAlIna darda meM varjita / lAbha * apane sthAna se sarakI huI kazerukAoM ko punaH yathAsthAna sthApita karatA hai| pITha-darda, sira-darda, gardana ke darda ko dUra karatA hai| gurdo ko zakti pradAna karatA hai| 241

Page #259
dhanurAkarSaNa Asana dhanurAkarSaNa Asana dhanurAkarSaNa Asana vidhi dAhine paira ko bAyIM jA~gha para ardha padmAsana kI sthiti meM rkhiye| : bAyeM paira ke aMgUThe ko dAhine hAtha se pakar3iye / paira sIdhA tanA rahe / dAhine paira ke aMgUThe ko bAyeM hAtha se pakar3akara kAna ke samIpa lAiye pITha yA gardana jhukane na paaye| zvAsa baiThI huI avasthA meM pUraka / aMgUThe ko uThAte samaya kumbhaka / ardha padmAsana se lauTakara recaka kiijiye| .. AvRtti pratyeka paira se adhikatama 10 bAra ise kIjiye / lAbha nimna udara -pradeza ke aMgoM ko zakti pradAna karatA hai| merudaNDa kA vyAyAma karAtA hai / UparI bhujA ke snAyuoM tathA TakhanoM ko zakti pradAna karatA hai| hAiDrosIla kA upacArAtmaka Asana hai| . 242

Page #260
vRzcikAsana vRzcikAsana vRzcikAsana vidhi. . zIrSAsana meM pITha aura pairoM ko kamAna kI taraha mor3iye / donoM bhujAoM ko apane sthAna se haTAkara sAmane isa taraha rakhiye ki ve donoM eka-dUsare ke samAnAMtara sira ke donoM ora raheM / * sira ke pIche pairoM ko jamIna kI ora adhika se adhika mor3iye / sira ko dhIre se kucha pIche kara jamIna se Upara uThA liijiye| saMpUrNa zarIra kA saMtulana kehuniyoM tathA hatheliyoM para rhegaa| sukhadAyaka sthiti taka tanAva rahita avasthA meM kucha dera rukiye| tatpazcAt zIrSAsana kI sthiti meM lauTakara bhUmi para lauTa Aiye / TippaNI sira ke pIche se donoM pairoM ko jamIna para TikAkara dhIre se khar3e ho jAiye / aMtima sthiti ke uparAMta sAmAnya sthiti meM vApasa lauTane kI yaha bhI eka vidhi hai| mUla avasthA meM Ate samaya aMtakumbhaka kareM aura mUlAvasthA meM zvasana- . kriyA sAmAnya rhegii| 243

Page #261
samaya jitanI dera saMbhava ho sake / ekAgratA saMtulana pr| krama Asana - krama ke aMta meM abhyAsa kIjiye / / isa abhyAsa ke uparAMta sAmane jhukane vAlA koI Asana kIjiye; jaise pazcimottAnAsana / isa Asana kA abhyAsa kucha sekeNDa taka kiijiye| tatpazcAt AdhA minaTa tAr3Asana kara aMta meM zavAsana kiijiye| sAvadhAnI Asana meM pUrNa saphalatA - prApti taka ise dIvAla ke samIpa kiijiye| abhyAsa - sthAna ke samIpa kisI prakAra kA sAmAna na rhe| lAbha zarIra meM sthita 'prANazakti' ko punarsaMgaThita karatA hai jo ki zArIrika hrAsa ko rokatI hai| nAr3iyoM meM sthiratA lAtA hai| mastiSka tathA pIyUSa graMthi meM pracura mAtrA meM rakta saMcAra karatA hai| pairoM ke nicale pradeza tathA nimna udara ko jame huye rakta se mukta karatA hai| isa prakAra bavAsIra tathA phailI huI nasoM ke liye lAbhaprada hai| laiMgika graMthiyoM ko saMtulita karatA hai tathA zuddha rakta-saMcAra dvArA unake doSoM kA nivAraNa karatA hai| snAyuoM kI mAliza hotI hai tathA kazerukAoM kA lacIlApana dUra hotA TippaNI vRzcikAkRti ke kAraNa hI isakA yaha nAma nahIM rakhA hai, varan isaliye rakhA gayA hai ki isake abhyAsa dvArA abhyAsI grIvA -pradeza ke amRta - kendra tathA viSatatvoM para niyaMtraNa prApta karatA hai| 244

Page #262
mayUrAsana . ... ... . .... . . / . ..... .. APAN . . .' . .. .......... .. m om ransclai mayUrAsana haMsAsana meM A jaaiye| zarIra ke snAyuoM para bala DAlate hue dhar3a evaM pairoM ko aisI sthiti meM . rakhiye ki ve jamIna ke Upara kSaitija avasthA meM rheN| sampUrNa zarIra kA santulana hatheliyoM para rahegA / yaha pUrNAvasthA hai| binA tanAva ke isa sthiti meM kucha dera rukiye / tatpazcAt sAvadhAnI pUrvaka mUla avasthA meM lauTa Aiye / zvAsa kI gati sAmAnya hone para Asana kI punarAvRtti kI jA sakatI hai| TippaNI kSamatAnusAra pairoM ko dharAtala se adhika se adhika Upara uThAiye / zvAsa zarIra ko bhUmi se Upara uThAte samaya recaka kiijiye| antima sthiti meM bahirkumbhaka lagAiye / zarIra ko nIce karate samaya pUraka kIjiye / samaya . zvAsa ko jitanI dera rokane kI kSamatA ho, utanI dera kIjiye / 245

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yadi sAmAnya zvasana-kriyA karate hue abhyAsI adhika dera taka abhyAsa karanA cAhatA ho to use tabhI taka abhyAsa karanA cAhiye jaba taka ki snAyuoM para kisI prakAra kA tanAva na pdd'e| ekAgratA - AdhyAtmika : maNipura cakra para / zArIrika : pUrNAvasthA meM saMtulana para | krama azuddha rakta vAle loga Asana -satra ke anta meM isakA abhyAsa kareM / isa Asana ke uparAnta sira ke bala kie jAne vAle AsanoM kA abhyAsa nizcita rUpa se nahIM kiyA jAnA cAhiye / ' sImAe~ ucca raktacApa, harniyA yA jaThara meM ghAva vAle vyaktiyoM ko isakA abhyAsa : nahIM karanA caahiye| lAbha zarIra kI cayApacaya - kriyA ko prerita karatA hai| ataH zarIra ke vibhinna aMgoM meM rasa srAva meM vRddhi hotI hai / anna nalikA tathA A~toM ko tyAjya padArthoM se rikta karatA hai| rakta se viSaile padArthoM ko dUra kara usakA zuddhikaraNa karatA hai / isase carma roga, phor3e Adi dUra karane meM madada milatI hai| udara - vikAroM meM isake abhyAsa kI salAha dI jAtI hai| madhumeha ke rogI ko isakA abhyAsa avazya karanA cAhiye / yadi viSaile tattvoM ko dUra karane ke liye isa Asana ke abhyAsa kI salAha dI jAye to nimna vidhi se zarIra ko taiyAra karanA cAhiye1. dUdha, carbIyukta padArtha, mAMsa tathA dera se pacane vAle anya bhojya padArthoM kA tyAga kIjiye / masAle kA upayoga baMda kara diijiye| 2. eka mAha taka sAga, phala, harI-sabjI, cAvala Adi sAmAnya bhojana grahaNa kiijiye| 246

Page #264
3. do haphte taka isa prakAra niyaMtrita bhojana grahaNa karane ke pazcAt mayUrAsana kA abhyAsa- prArambha kiijiye| jitanI bAra ho sake, isakA abhyAsa kiijiye| TippaNI isa Asana kI avasthA mora sI dikhAI detI hai, sAtha hI isake abhyAsa se abhyAsI ke zarIra ke viSaile tattva ThIka usI taraha dUra ho jAte haiM jaise ki mayUra sarpa khAne ke pazcAt viSa se prabhAvahIna rahatA hai| 247

Page #265
padma mayUrAsana E M inistra * pada mayUrAsana padma mayUrAsana vidhi padmAsana meM baiThiye / tatpazcAt zerIra ko ghuTanoM para uThAiye / hatheliyoM ko ghuTanoM ke sAmane rakhiye / aMguliyA~ ghuTanoM kI ora rheN| kuhaniyoM ko jhukAte huye unheM peTa ke donoM ora laaiye| sAmane kI ora jhukiye tathA sIne ko bhujAoM para sAdhiye / dhIre-dhIre pairoM ko Upara uThAiye aura pUre zarIra ko hatheliyoM para jamIna ke samAnAntara lAne kA prayala kiijiye| zvAsa pahale pUraka kIjiye / phira zarIra ko uThAte huye kuMbhaka / pUrva sthiti meM lauTate hue recaka / AvRtti sAdhAraNa svAsthya meM 3 se 5 bAra kreN| madhumeha jaisI bImArI meM jitanI bAra kara skeN| ekAgratA udara ke andara bharI huI zvAsa para / lAbha pAcana kriyA kI aniyamitatA tathA bar3he hue plIhA ke upacAra meM sahAyatA karatA hai| kloma ko madhuvazi kI utpatti ke liye prerita karatA hai| zeSa vivaraNa mayUrAsana kI taraha hai| 248

Page #266
hanumAnAsana hanumAnAsana inumAnAsana vidhi .... dAhine ghuTane ko jamIna se TikAkara baiThiye / bAyeM paira ko dAhineM ghuTane ke bAjU meM rakhiye / zarIra ke donoM tarapha donoM hatheliyoM ko bhUmi para samatala rkhiye| -dhIre - dhIre bAyeM paira ko sAmane evaM dAhine paira ko pIche phailaaiye| isa kriyA meM zarIra ko hAthoM se sahArA dIjiye / : nitamboM ko bhUmi para TikAne taka uparokta kriyA kIjiye / . hatheliyoM ko jor3akara prArthanA kI sthiti meM chAtI ke sammukha rakhiye / samaya sukhapUrvaka jitanI dera ho sake , pratyeka ora se abhyAsa kIjiye | ekAgratA AdhyAtmika : AjJA yA anAhata cakra para / - isa Asana ke pazcAt donoM pairoM ko sAmane phailAkara baiTha jaaiye| . lAbha sAmane ke aMgoM tathA snAyuoM para lAbhadAyaka prabhAva DAlatA hai| prajanana -saMbaMdhI doSoM ko dUra karane meM upayogI hai / tathA aMgoM ko vedanArahita prasava hetu taiyAra karatA hai| ... pairoM, jA~ghoM tathA zroNi-pradeza ke rakta-saMcAlana meM sudhAra karatA hai| . 249

Page #267
brahmacaryAsana brahmacaryAsana brahmacaryAsana vidhi pairoM ko sAmane phailAkara baiTha jaaiye| hatheliyoM ko nitamboM ke samIpa rakhiye / aMguliyA~ sAmane kI ora rheN| bhujAoM para bala DAlate huye zarIra ko bhUmi se Upara utthaaiye| paira sIdhe evaM jamIna ke samAnAMtara raheM / sampUrNa zarIra hAthoM ke sahAre. saMtulita rhegaa| zvAsa zarIra bhUmi para ho, taba pUraka kiijiye| saMtulana karate samaya aMtarkumbhaka kIjiye / jamIna para lauTate samaya recaka kiijiye| , AvRtti jitanI dera ho sake , kIjiye / isakI punarAvRtti 3 bAra kiijiye| ekAgratA ___ AdhyAtmika : maNipura cakra para / brahmacaryAsana ke uparAMta zavAsana yA advAsana kIjiye / lAbha udarastha -aMgoM tathA mAMsapeziyoM ko majabUta banAtA hai| . kAma - zakti kI rakSA cAhane vAloM ko isakA abhyAsa karanA cAhiye / 250

Page #268
mUlabandhAsana . . . . . .. . . . . ........ - -.. .. -. .... . ... . . . - .. . . ." . . . . .. ....... . on-... .......... ... . . . : .. . mUlabandhAsana vidhi donoM pairoM ko sAmane phailAkara baiTha jaaiye| ghuTanoM ko mor3iye tathA talavoM ko milAkara gudA-dvAra tathA liMga pradeza ke madhya nIce rakhakara er3iyoM para baiTha jAiye / er3iyoM kA dabAva donoM jA~ghoM ke madhya meM rhe| er3iyoM kA rukha sAmane yA pIche kI ora raha sakatA hai| pairoM ke tanAva - mukta ho jAne ke uparAMta kriyA kI punarAvRtti kIjiye / ekAgratA aMtima sthiti meM nAsikAgra dRSTi kA abhyAsa kIjiye / sAvadhAnI - pairoM evaM paMjoM para tanAva na par3ane pAye / lAbha AdhyAtmika : yaha aisA abhyAsa hai jisameM mUlabaMdha svataH laga jAtA hai| * brahmacarya - pAlana ke liye yaha zaktizAlI Asana hai| zArIrika : laiMgika tathA nimna -aMgoM ko zakti pradAna karatA hai| 251

Page #269
gorakSAsana , gArakSAsana gorakSAsana vidhi mUlabandhAsana kI taraha er3iyoM ko samIpa rakhiye / er3iyoM ko donoM jA~ghoM ke madhyavartI sthala ke nIce na rakhakara unheM nAbhi kI ora uThA kara sAmane rakhiye / pairoM ke agra bhAga bhUmi para rheNge| donoM hAthoM kI kalAiyoM ko kaiMcInumA sthiti meM rakhakara unase er3iyoM ko pakar3iye / dAhine hAtha kI aMguliyA~ bAyIM er3I para evaM bAyeM hAtha kI aMguliyA~ dAhinI er3I para raheMgI / merudaNDa sIdhA ho va mukha sAmane rhe| zvAsa antima avasthA meM sAmAnya / ekAgratA antima sthiti meM nAsikAgra dRSTi kA abhyAsa kiijiye| sAvadhAnI isa Asana ke liye pairoM evaM paMjoM kA lacIlA honA Avazyaka hai| lAbha AdhyAtmika : jo vyakti sukhapUrvaka lambI avadhi taka antima avasthA meM : raha sakate haiM; ve isa Asana kA upayoga dhyAna ke liye kara sakate haiN| isakA nAmakaraNa mahAna yogI 'gorakhanAtha ' ke nAma para huA haiN| zArIrika : pairoM evaM paMjoM ko lacIlA banAtA hai| .. 252

Page #270
aSTa vakrAsana . aSTa vakrAsana aSTa bakrAsana viSi pairoM ko lagabhaga AdhA mITara dUra rakhate hue khar3e ho jAiye / ghuTanoM ko mor3iye / pairoM ke madhya se bAyIM hathelI ko bhUmi para rkhiye| dAhinI hathelI ko dAhine paira ke kucha sAmane jamIna para rakhiye / bAyeM paira ko bAyIM bhujA para rkhiye| bhujAoM ke madhya bAyIM bhujA ke nikaTa dAhine paira ko phailAiye / - donoM jA~ghoM ke madhya sthita bhujA ko isa prakAra rahanA cAhiye ki usakI kehunI jA~ghoM ke nIce rhe| donoM hAthoM ko kehunI - pradeza se mor3iye / zarIra ko bhujAoM para santulita kIjiye / yaha pUrNAvasthA hai| zarIra ke dUsarI ora se yahI kriyA kIjiye / zvAsa pUrNAvasthA meM sAmAnya zvAsa-prazvAsa / ekAgratA .. santulana banAye rakhane pr| 253

Page #271
krama . AsanoparAnta zavAsana yA advAsana kIjiye / lAbha saMpUrNa zarIra tathA mastiSka ke nAr3I, tantuoM ko niyaMtrita karatA hai| TippaNI prAcIna bhArata ke eka mahAna santa aSTAvakra (jinake ATha aMga Ter3he the ) ke nAma para isa Asana kA nAma diyA gayA hai| 254

Page #272
eka pAda zirAsana eka pAda zirAsana eka pAda zirAsana donoM pairoM ko sAmane phailA kara baiTha jAiye / bAyeM paira ko dAhine hAtha se pakar3iye / . bAyeM hAtha ko bAyeM Takhane ke kucha Upara rkhiye| bAyIM bhujA bAyeM paira ke bAjU meM bhItara kI ora rhegii| bhujAoM ke sahAre bAyeM paira ko adhika se adhika Upara uThAne tathA ise grIvA ke pIche lAne kA prayatna kiijiye| hAthoM ko jor3akara chAtI ke sammukha rakhiye / isa avasthA meM ArAmadAyaka sthiti taka ruka kara prArambhika avasthA meM .. vApasa A jAiye / dUsare paira se isI kriyA kI punarAvRtti kIjiye | zvAsa - antima sthiti meM dhImI evaM dIrgha zvAsa - kriyA kIjiye | AvRtti pratyeka paira se 2 bAra abhyAsa kIjiye / ekAgratA ___ antima avasthA meM dIrgha zvasana para | lAbha ___. donoM ora se udara kI mAliza karatA hai / prajanana - aMgoM ko zakti pradAna karatA hai tathA unase sambandhita vikAroM ko dUra karatA hai| lambI avadhi ke abhyAsa se phailI huI nasoM ko lAbha pahuMcAtA hai| 255

Page #273
utthAna eka pAda zirAsana utthAna eka pAda zirAsana utthAna eka pAda zirAsana vidhi eka pAda zirAsana kIjiye / donoM hAthoM ko ghuTanoM para rakhiye / svataMtra paira para bala DAlate hue sIdhe khar3e hone kA prayala kIjiye kucha dera khar3e rahiye / tatpazcAt bhUmi para baiTha jAiye / viparIta paira se abhyAsa kiijiye| hAtha chAtI ke sammukha jur3e rheN| TippaNI jo vyakti binA kisI kaThinAI ke eka pAda zirAsana karane meM samartha hoM, unheM isakA abhyAsa karanA caahie| ekAgratA zarIra ko lamba rUpa meM uThAne para / zeSa vivaraNa eka pAda zirAsana meM varNita haiN| 256

Page #274
dvi pAda zirAsana dvitIya avasthA prathama avasthA . di pAda zirAsana vidhi prathama avasthA- eka pAda zirAsana kIjiye / tatpazcAt dUsare paira ko bhI dhIre-dhIre grIvA ke pIche rakhiye / pairoM ko kaiMcInumA sthiti meM lAkara bA~dha liijiye| hatheliyoM ko jamIna para jA~ghoM ke bAjU meM rakhiye / merudaMDa kI aMtima asthi (pucchAsthi) para saMtulana kA prayAsa kIjiye / * hAthoM ko chAtI ke sammukha jor3akara rakhiye / sambhAvita antima avasthA meM se yaha prathama avasthA hai| dvitIya avasthA- bhuAoM ke bala para zarIra ko bhUmi se Upara uThAiye / pUrA zarIra sirpha hatheliyoM para hI rahegA / yahI dvitIya avasthA hai| ArAmadAyaka avadhi taka yaha abhyAsa karane ke uparAnta zarIra ko jamIna para vApasa le Aiye aura zarIra ko zithila kIjiye / TippaNI yaha eka pAda zirAsana kI bhA~ti hai| antara itanA hai ki isa abhyAsa meM pairoM ko grIvA ke pIche rakhA jAtA hai; ataH ise dvi pAda kaMdharAsana bhI kahate haiM (pRSTha 201) / anya varNana dvi pAda kaMdharAsana kI taraha hai| 257

Page #275
prANAyAma prastAvanA prANa vaha vAyavIya zakti hai jo samasta brahmANDa meM vyApta hai / vaha sajIva yA nirjIva sabhI vastuoM meM samAviSTa hai| pattharoM, kIr3e-makor3oM, prANiyoM tathA svAbhAvikataH mAnava jAti meM bhI vaha nihita hai| zvAsa dvArA lI jAne vAlI vAyu se usakA ghaniSTha sambandha hai; parantu yaha na samajha lenA cAhie ki donoM eka hI vasta haiN| prANa havA kI apekSA adhika sUkSma hai| isa prakAra hama kaha sakate haiM ki prANa vaha mUlazakti hai jo vAyu tathA samasta sRSTi meM vyApta hai| AyAma kA artha hai - vistAra | ataH prANAyAma prakriyAoM kI vaha zrRMkhalA hai jisakA uddezya zarIra kI prANa-zakti ko utpreraNA denA, bar3hAnA tathA use vizeSa abhiprAya se vizeSa kSetroM meM saMcArita karanA hai / prANAyAma kA antima uddezya sampUrNa zarIra meM pravAhita 'prANa' ko niyaMtrita karanA bhI hai| prANAyAma se zarIra ko lAbha hai; parantu ise zarIra ko atirikta oSajana pradAna karane vAlA mAtra zvasana vyAyAma hI nahIM samajhanA caahie| sUkSma rUpa se prANAyAma zvasana ke mAdhyama se prANamaya koSa kI nAr3iyoM, prANa nalikAoM evaM prANa ke pravAha para prabhAva DAlatA hai / pariNAmataH nAr3iyoM kA zuddhikaraNa hotA hai tathA bhautika aura mAnasika sthiratA prApta hotI hai| kumbhaka arthAt zvAsa rokane se 'prANa' para niyaMtraNa prApta hotA hai tathA sAtha hI mana para adhikAra ho jAtA hai| 258

Page #276
saiddhAntika varNana 1 udAna prANa DDIEL 3samAna apAna amne zarIra meM sthita 'prANa' ko paramparAnusAra pA~ca upa vibhAgoM meM vibhAjita kiyA gayA hai| sAmUhika rUpa se inheM 'paMca prANa' kahA jAtA hai / ye nimnAnusAra 1.prANa - yaha sampUrNa zarIra meM nahIM varan aMga vizeSa meM sthita 'prANa' hai / kaMThanalI tathA zvAsapaTala (diaphragm) ke madhya meM isakI sthiti hai / zvasana aMga, vANI sambandhI aMga, nigala yA annanalikA (gullet) Adi se isakA sambandha hai| sAtha hI inheM kriyAzIla banAne vAlI mAMzapeziyoM se bhI sambaMdhita hai| hai| yaha vaha zakti hai jisake dvArA zvAsa nIce kI ora khIMcI jAtI hai / 259

Page #277
2. apAna . yaha nAbhi pradeza ke nIce sthita hai| yaha zakti bar3I A~ta ko bala pradAna karatI hai / vRkka, gudA-dvAra tathA mUtrendriyoM ko bhI zakti detI hai| ataH prAthamika rUpa se isakA sambandha prANa vAyu ke gudA-dvAra tathA sAtha hI nAsikA evaM mu~ha dvArA niSkAsana se hai| 3. samAna isakA saMbaMdha chAtI evaM nAbhi ke madhyavartI kSetra se hai| yaha pAcana saMsthAna, yakRta, A~ta, kloma evaM jaThara tathA unake rasa-srAva ko prerita. tathA niyantrita karatA hai| dila tathA raktAbhisaraNa - saMsthAna ko bhI kriyAzIla banAtA hai / bhojya padArthoM meM anukUlatA lAtA hai| 4. udAna isa prANa zakti dvArA kaMThanalI ke Upara ke aMgoM kA niyaMtraNa hotA hai / netra, nAsikA, kAna Adi sampUrNa zarIra kI indriyA~ tathA mastiSka isa zakti dvArA kArya karate haiM / isakI anupasthiti meM hamameM soca-vicAra kI zakti nahIM raha jAyegI, sAtha hI bAhya jagata ke prati cetanA bhI naSTa ho jaayegii| 5. vyAna yaha jIvana-zakti sampUrNa zarIra meM vyApta hai| yaha anya zaktiyoM ke madhya sahayoga sthApita karatI hai| samasta zarIra kI gatividhiyoM ko niyamita tathA niyaMtrita karatI hai| sabhI zArIrika aMgoM tathA unase sambandhita mAMsapeziyoM, pezIya taMtuoM, nAr3iyoM evaM saMdhiyoM meM samarUpatA lAtI hai tathA unheM kriyAzIla banAtI hai / yaha zarIra kI lambarUpa sthiti ke lie bhI jimmedAra upaprANa prAcIna saMtoM evaM yogiyoM ne zarIra meM prANa kA vargIkaraNa hI nahIM varan pA~ca bhAgoM meM upavargIkaraNa bhI kiyA hai| inheM upaprANa kahate haiN| ve kramazaH nAga, kUrma, krikara, devadatta tathA dhanaMjaya haiN| inakA sambandha chIMkanA, jamuhAI lenA, khujalAnA, palaka jhapakAnA, hicakI lenA Adi choTe - choTe kAryoM ke sampAdana se hai| 260

Page #278
vAyu paramparAnusAra sabhI prANa zaktiyoM para 'vAyu' kA niyaMtraNa rahatA hai| pratyeka vAyu kA saMbaMdha pratyeka prANa ke sAtha hai aura unake nAma bhI vahI haiN| udAharaNArtha - apAna vAyu kA niyaMtraNa apAna jIvana-zakti se hai / zvasana - prakriyA dvArA yahI vAyu utpanna hotI hai / vAyu ke mAdhyama se hI prANAyAma kI kriyA zarIra kI prANa-zakti para prabhAva DAlatI hai| zvAsa tathA jIvana-prakriyA ke madhya saMbaMdha mAnavIya-jIvana avadhi zvasana - praNAlI para nirbhara hai| dIrgha evaM dhIre zvAsa lene vAlA vyakti alpa evaM jaldI zvAsa lene vAle vyaktiyoM kI apekSA adhika kAla taka jIvita rahatA hai / prAcIna yogI isa viSaya meM itanA vizvAsa rakhate the ki ve manuSya kI Ayu zvAsa kI saMkhyA meM ginate the; hamArI taraha varSa se usakI gaNanA nahIM karate the| unakA vicAra thA ki vyaktigata bhinnatAnusAra pratyeka vyakti ke jIvana-kAla meM zvasana-saMkhyA nizcita rahatI hai| pratyeka zvAsa kI lambAI bar3hAkara avadhi yA umra bhI avazya bar3hAI jA sakatI hai / pratyeka zvAsa ko dIrgha - gaharI banAkara pratyeka zvAsa se adhika prANa. zakti grahaNa kI jA sakatI hai / isa prakAra eka vyakti apane jIvana kA acchA upabhoga kara sakatA hai| ___prAcIna yogI jaMgala meM aura ekAntavAsa meM rahA karate the / jaMgalI jAnavaroM se unakA adhika samparka rahatA thaa| bAharI lagAva yA AkarSaNa na hone ke kAraNa ve jAnavaroM ke vistRta adhyayana hetu samartha the| unhoMne anubhava kiyA ki sarpa, hAthI, kachuA Adi jAnavara lambI zvAsa lete hue dIrgha kAla taka jIvita rahate haiN| isake viparIta tIvra gati se zvAsa lene vAle pakSI, kuttA, kharagoza Adi kI jIvanAvadhi kama hotI hai / isa avalokana ke pariNAmasvarUpa unheM dIrgha zvasana-praNAlI kA mahattva jJAta huA / Adhunika vyakti vizeSakara anudyogI vyakti ko isa bAta para vizeSa dhyAna denA cAhie kyoMki unheM choTI zvAsa lene kI bahuta Adata rahatI hai| isa prastAvanA meM Age varNita sahI zvasana praNAlI ke paThana evaM abhyAsa kI neka salAha unheM dI jAtI hai| yaha bAta bhUlanI nahIM cAhie ki zvasana kI dara kA saMbaMdha pratyakSataH dila se hai| dhImI zvAsa gati se dila kI dhar3akana bhI manda rahatI hai jo lambI umra pradAna karatI hai| udAharaNa ke lie kucha jAnavaroM kA avalokana kIjiye / eka cUhe ke dila kI dhar3akana kI gati prati minaTa eka hajAra hotI hai / usakI jIvana - 261

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jIvana-avadhi bahuta kama hotI hai| hvela ke dila kI dhar3akana prati minaTa solaha kI dara se tathA hAthI kI prati minaTa pacIsa rahatI hai| ye donoM hI dIrgha Ayu ke lie prakhyAta haiN| svara yoga ..... svara yoga, yoga kI hI eka zAkhA hai / isakA saMbaMdha zvasana - kriyA ke adhyayana se hai| jIvana kI pUrNataH jJAna-prApti ke lie yaha eka zaktizAlI vidhi hai / isa vijJAna ke adhyayana se jIvana-sambandhI aneka gupta bAtoM kA anAvaraNa ho jAtA hai| nAsikA-zvasana ke sUkSma parivartana dvArA svara yogI pahale se hI bhaviSya kA jJAna prApta kara letA hai / yaha bhI jJAta kara letA hai ki kArya meM use saphalatA prApta hogI yA nahIM / pratyeka vyakti isa bAta kA anubhava karatA hai ki paristhiti ke anusAra evaM cAroM ora ke vAtAvaraNa ke anusAra kisa prakAra zvAsa meM parivartana hotA hai| udAharaNArtha- yadi eka vyakti krodhita hai yA usameM bhAvanAtmaka uthala-puthala hai to usake zvAsa kI gati evaM dara bar3ha jAtI hai| isase jIvana kI avadhi tathA kSamatA kama ho jAtI hai| nimna sAraNI se yaha spaSTa ho jAtaM hai ki vibhinna kAryoM tathA mAnasika avasthAoM meM recaka ke samaya nAsikA se zvAsa kI kitanI dUrI rahatI hai| sAmAnya avasthA 6 aMgula bhAvanApUrNa sthiti 12 aMgula gAyana - kAla 16 aMgula bhojana-kAla 20 aMgula calate samaya 24 aMgula sote samaya 30 aMgula kAma - kriyA ke samaya 36 aMgula vyAyAma ke samaya 36 aMgula TippaNI ___eka aMgula eka aMgulI kI caur3AI ke barAbara hotA hai| yaha sthUla udAharaNa hai / ina zvAsoM dvArA vyakti ke viSaya meM adhika sUkSma bAtoM kA bhI patA lagAyA jA sakatA hai| kisa nAsikA chidra se zvAsa kA pravAha ho rahA hai, yaha jJAta karake bhI manuSya kI kriyAoM ke jJAna kI prApti kI jA sakatI hai, 262

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yaha dvitIya vidhi hai / kabhI-kabhI dAhine chidra kI apekSA bAyeM chidra meM zvAsa - pravAha adhika hotA hai| isa avasthA meM vyakti vizeSa ko yaha vicAra karanA cAhie ki zArIrika kArya kare yA na kare / isa sthiti meM kArya nahIM, varana ciMtana karanA cAhie / yadi zvAsa-pravAha dAhine nAsikA chidra meM apekSAkRta adhika hai taba vyakti ko zArIrika kArya adhika tathA ciMtana kama karanA cAhie / svarayogAnusAra zvAsa-pravAha meM kramazaH parivartana hotA rahatA hai / kabhI dAhine chidra se zvAsa adhika calatI hai to kabhI bAyeM nAsikA chidra se / kahA jAtA hai ki yaha parivartana lagabhaga prati ghaNTe hotA hai / isa prakAra manuSya kI parivartanazIla kriyAoM kI utpatti hotI hai| dina ke samaya pUraka kriyA kI avadhi adhika zaktizAlI rahatI hai| isa kAraNa mAnavIya saMbaMdha indriyoM se tathA bAhya vAtAvaraNa se rahatA hai| isake viparIta rAtri meM recaka kriyA kI avadhi adhika prabhutvapUrNa hotI hai tathA manuSya zAMti kI duniyA meM praveza kara ArAma karatA hai| yahI kAraNa hai ki bauddha dharmAvalambI vajrAsana meM baiThakara zvAsa-prazvAsa para ekAgratA karate haiN| ve pUraka ke samaya mana ko sthira karate haiM tathA recaka ke samaya use zUnya para le Ate haiN| prANa- zarIra evaM AtmA ke madhya kI kar3I prANa ke mAdhyama se hI zarIra evaM AtmA ke madhya saMbaMdha sthApita hotA hai / 'prANa' cetanA evaM bhautika tattva ko jor3ane vAlI zakti hai / ise tattva evaM zakti kA atyanta sUkSma rUpa kahA jA sakatA hai- jo zarIra meM vyApta nAr3iyoM yA jIvana-zakti nalikAoM dvArA sthUla zarIra ko kriyAzIla banAtI hai| jIvana-zakti pradAna kara yaha zarIra ko jIvita rakhatI hai; anyathA vaha nirjIva avasthA ko prApta ho jAyegA / prANa evaM zvasana- vAyu kA gaharA sambandha hai, lekina ve donoM eka hI vastu nahIM haiM / jo vAyu hama zvasana dvArA lete haiM, vaha adhika sUkSma prANa ko vahana karatI hai / AdhyAtmika sAdhakoM ke lie prANAyAma kisa taraha upayogI hai ? - prathamataH prANAyAma prANamaya koSa meM prANa ke saMcAra ko virodharahita tathA . svataMtra karatA hai / isase isa zarIra ko svastha rakhane meM sahAyatA milatI hai jo ki AdhyAtmika sAdhaka ke lie sarvAdhika mahattva kI vastu hai| prANAyAma se sAdhakoM ko jo dUsarA lAbha hotA hai, vaha hai 'mana kI sthiratA' / prANAyAma kI kucha vidhiyoM meM zvasana - kriyA ko kramazaH dhImA kiyA jAtA hai aura prazvAsa kI vAyu kA vega kama ho jAtA hai| (manuSya kI kriyA. 263

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tathA prazvAsa vAyu ke vega se sambandhita pUrva khaNDa dekhiye)| kucha samaya taka zvasana - kriyA ko pUrNataH rokane ke lie prANAyAma kI kucha kriyAoM meM kumbhaka (zvAsa rokane) kA abhyAsa bhI kiyA jAtA hai| isa prANAyAma kriyA se zarIra meM prANa ke saMcAlana para niyaMtraNa prApta hotA hai / isase vicAra -praNAlI meM niyaMtraNa AtA hai / mana meM zAnti AtI hai| yaha AdhyAtmika abhyAsa ke lie prAthamika AvazyakatA hai kyoki yadi mana hamezA parezAniyoM se ghirA rahegA to usakA sambandha usakI sUkSma AtmA se nahIM ho sktaa| dAyIM nAsikA chidra se bahane vAlI zvAsa vAyu kA nikaTa sambandha piMgalA nAr3I meM pravAhita prANa zakti se rahatA hai| donoM nAsikA chidroM meM zvAsa - gati samAna rahane para ir3A evaM piMgalA meM bhI santulana A jAtA hai / isa avasthA meM prANamaya zarIra meM sthita suSumnA nAmaka sabase mahatvapUrNa nAr3I meM prANa kA pravAha AraMbha ho jAtA hai / isa avasthA meM gahana dhyAna kI sambhAvanA rahatI hai, jisase sAdhaka ko dhyAna kI ucca avasthA kI prApti hotI hai| ir3A aura piMgalA meM prANa ke pravAha ko saMtulita karanA bhI prANAyAma kA eka uddezya hai / isa prakAra AdhyAtmika jijJAsu ke lie AdhyAtmika mArga khula jAtA hai| svAmI zivAnandajI ne apanI pustaka 'prANAyAma vijJAna' meM likhA hai"zvasana, nAr3I-pravAha tathA AMtarika prANa yA jIvana zakti ke niyaMtraNa ke madhya ghaniSTha saMbaMdha hai / bhautika stara para prANa gati evaM kriyAoM ke rUpa meM tathA mAnasika stara para vicAra ke rUpa meM dikhAI detA hai| prANAyAma vaha mAdhyama hai jisake dvArA yogI apane choTe se zarIra meM samasta brahmANDa ke jIvana ke anubhava kA prayAsa karatA hai tathA sRSTi kI samasta zaktiyA~ prApta kara pUrNatA kI prApti kA prayatna karatA hai|" isa prakAra isameM koI AzaMkA nahIM ki AdhyAtmika jijJAsuoM ke lie jJAna kI khoja meM prANAyAma bahuta Avazyaka hai| 264

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udara dvArA zvasana zArIrika evaM mAnasika svAsthya hetu zvAsa-prazvAsa kI vidhi ... prANAyAma ke abhyAsa ke lie yaha eka ati Avazyaka prastAvanA hai| adhikAMza vyakti galata DhaMga se zvAsa- kriyA karate haiN| phephar3oM ke kucha bhAga kI kSamatA kA hI upayoga karate hue hama adhUrI zvAsa hI liyA karate haiN| zvAsa - gati meM samAnatA nahIM hotI, vaha layayukta nahIM rahatI / isake kupariNAma ke kAraNa hamAre samasta zarIra evaM mastiSka meM poSaNa kI kamI ho jAtI hai| parantu aisA nahIM honA cAhie kyoMki vAtAvaraNa kI vAyu meM paryApta mAtrA meM oSajana upasthita rahatI hai / uthalI. zvAsa kriyA ke kAraNa phephar3oM ke nimna pradeza meM adhika kAla taka vAyu ekatrita raha jAtI hai| vartamAna meM aneka bImAriyoM jaise kSaya roga Adi kA yahI kAraNa hai| vizeSakara striyA~ isake lie doSI haiM kyoMki custa kapar3e pahanakara ve dIrgha zvAsa - kriyA meM avarodha utpanna kara detI haiM / ataH Aiye, ucita zvasana - prakriyA kA adhyayana kara hama svAsthya-lAbha kareM / yaha avazya smaraNa rakhiye ki zvAsa ke binA hama jIvita nahIM raha sakate tathA AdhI zvAsa lene se hamArI umra bhI AdhI ho jAtI hai| zvasana - prakriyA kA vibhAjana do vargoM meM kiyA jA sakatA hai :(1) udara dvArA zvasana ise zvAsa-paTala dvArA zvasana kriyA (diaphragmatic respiration) bhI kahate haiN| baiThakara yA cita leTakara eka hAtha ko nAbhi para rakhakara isakI anubhUti svayaM kI jA sakatI hai / dIrgha pUraka kIjiye / Apa dekheMge ki udara 265

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pradeza phUla jAtA hai tathA hAtha Upara uTha jAtA hai / jaise-jaise udara bAhara kI .ora phUlatA jAtA hai, vaise-vaise hRdaya - paTala nIce dabatA jAtA hai / hRdaya - paTala vaha kar3A mAMsapezIya-taMtu hai jo phephar3oM ko udarastha aMgoM se vibhAjita karatA hai| pUraka ke samaya isakI sthiti jitanI nIce rahegI, utanI hI adhika vAyu kA praveza phephar3oM meM hogA aura phephar3e phaileNge| dIrgha recaka kIjiye / aba Apa avalokana kareMge ki udara meM saMkucana hotA hai; phalasvarUpa hAtha merudaMDa kI ora nIce AtA hai / udara meM utAra Ane para zvAsa - paTala meM car3hAva AtA hai / isa taraha phephar3oM se adhikatama mAtrA meM vAyu kA niSkAsana hotA hai| -- abhyAsa kAla meM chAtI yA kaMdhoM meM halacala na kiijiye| (2) chAtI dvArA zvasana prathama prakriyA kI bhA~ti hI baiThiye yA cita leTa jAiye / chAtI yA pasaliyoM kA vistAra karate hue pUraka kIjiye / Apa anubhava kareMge ki isa kriyA se pasaliyA~ Upara bAhara kI ora uTha jAtI haiN| recaka karane ke sAtha hI Apa yaha avalokana kareMge ki pasaliyoM meM utAra A jAtA hai / isa zvasana - kAla meM udara - pradeza meM gati na hone dIjiye | (3) yaugika zvasana uparokta donoM prakAra kI zvasana - prakriyAoM ke yoga se yaha saMbhava hai ki phephar3oM meM adhikatama mAtrA meM vAyu kA praveza kiyA jAye evaM recakaM dvArA tyAjya vAyu kA niSkAsana adhika se adhika mAtrA meM kiyA jAye / isa prakAra kI zvasana - kriyA hI pratyeka vyakti ke lie upayogI hai| ise pUrNa yaugika zvasana kahate haiN| hara manuSya ko isI vidhi se zvAsa-prazvAsa kriyA karanI caahie| abhyAsa kI vidhi nimnAnusAra hai kramazaH udara evaM chAtI kA dhIre - dhIre vistAra karate hue phephar3oM meM adhika se adhika vAyu kA praveza kIjiye, jitanA saMbhava ho sake / sarvaprathama chAtI ko, tatpazcAt udara ko zithila karate hue recaka kIjiye / aMta meM udara ke snAyuoM ke AkuMcana para bala DAliye tAki phephar3oM se adhika se adhika vAyu kA niSkAsana ho jAye / 266

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udara se chAtI evaM chAtI se udara taka gati eka taraMga kI bhA~ti ho / sampUrNa kriyA dhIre-dhIre binA jhaTake ke sampAdita honI caahie| .. pUraka evaM recaka kriyA uparokta vidhi ke anusAra honI cAhie / prArambha meM prazikSaNa kI kamI ke kAraNa pratidina kucha minaTa, vizeSakara prANAyAma - abhyAsa ke pUrva isa zvasana-kriyA ko cetanApUrvaka karanA hogA / aMta meM yaha svAbhAvika bana jAyegI aura pUre dina kA abhyAsa kiyA jA skegaa| isa abhyAsa se Apake jIvana meM Azcaryajanaka parivartana A jaayegaa| sardI-jukAma jaisI choTI bImArI ke sAtha hI phephar3oM kI sUjana Adi gambhIra bImAriyoM ke prati bhI Apa kama grahaNazIla rheNge| Apa meM ananta jIvana zakti kA vikAsa hogA tathA Apako jaldI thakAna kA anubhava nahIM hogaa| ApakI ciMtana-zakti vikasita hogii| ciMtAoM evaM tanAvoM kA prabhAva Apake Upara nahIM par3egA / Apa meM jIvana ke prati zAMtipUrNa pravRtti kA vikAsa hogaa| 267

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prANAyAma se pUrva ke abhyAsa prANAyAma se pUrva phephar3oM kI saphAI yA dina ke kisI bhI samaya abhyAsa ke lie nIce varNita sarala zvasana-abhyAsa bahuta hI lAbhaprada haiM / phephar3oM ke nimna pradeza meM ekatrita azuddha vAyu ke niSkAsana meM inase bahuta sahAyatA milatI vidhi 1 bhUmi para baiThiye yA khar3e ho jAiye / pITha sIdhI rhe| . .. baiThI avasthA meM hAtha bhUmi para tathA khar3e hoM to jA~gha para rheN| donoM hAthoM ko dhImI gati se uThAte hue udara se pUraka kiijiye| . . . hAthoM ko uThAne se chAtI meM vistAra hogA aura adhika se adhika mAtrA meM vAyu kA praveza phephar3oM meM hogaa| udara ke snAyuoM ko sikor3ate hue tathA hAthoM ko dhIre-dhIre nIce lAte hue recaka kIjiye / isa kriyA dvArA phephar3oM se adhika se adhika vAyu kA niSkAsana hogaa| isakI punarAvRtti kiijie| vidhi 2 hasta uttAnAsana kIjiye (AsanoM ke adhyAya meM pRSTha 96 dekhiye)| hAthoM ko sira ke Upara uThAte tathA udara kA vistAra karate hue pUraka kIjiye / hAthoM ko nIce kI ora lAte hue udara ke snAyuoM ko sikor3iye tathA recaka kiijiye| vidhi 3 utthita lolAsana kA abhyAsa kIjiye (pRSTha 103 para dekhiye)| hAthoM ko sira ke Upara uThAte hue dIrgha pUraka kIjie / tatpazcAt recaka karate hue, kamara se zarIra ko mor3ate hue dhIre se ekadama sAmane jhukiye / sAmane jhukakara dasa bAra 'hA' 'hA' 'hA' zabda kA uccAraNa kara anubhava kIjiye ki phephar3e pUrNataH vAyurahita ho gaye haiM yA nhiiN| bhujAoM evaM zarIra ko uThAte samaya dhIre-dhIre pUraka kIjiye / khar3e rahiye / hAtha sira ke Upara hI raheMge / kucha minaTa taka duharAiye / phephar3oM ko rikta karane va vAyu ke niSkAsana kI yaha uttama vidhi hai / 268

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prANAyAma ke abhyAsiyoM ke lie nirdeza evaM sAvadhAniyA~ prANAyAma ko prArambha karane ke pUrva nimna bAtoM kA sAvadhAnIpUrvaka paThana evaM unakA pAlana Avazyaka hai1. prANAyAma ke pUrva jaThara, A~toM evaM mUtrAzaya ko khAlI kara lenA cAhie / bhojana ke uparAMta kama se kama cAra ghaMTe pazcAt hI prANAyAma kA abhyAsa kiijiye| 2. Asana ke uparAMta tathA dhyAnAbhyAsa ke pUrva prANAyAma kIjiye / 3. prANAyAma ke samaya zarIra ko adhika se adhika zithila kIjiye / 4. prANAyAma ke samaya kisI bhI prakAra kA tanAva zarIra para na par3ane pAye / - sukhadAyaka sthiti taka hI kumbhaka lagAiye; anyathA phephar3oM para kaI pratikriyAyeM ho sakatI haiN| 5. havAdAra, sApha, sukhada vAtAvaraNa meM abhyAsa kIjiye | gaMde, badabUdAra yA dhue~maya kamare meM prANAyAma nahIM karanA cAhie / jahA~ atyadhika vAyu pravAha ho usa sthAna para bhI abhyAsa nahIM karanA cAhie / 6. prANAyAma kI prAraMbhika avasthA meM apacana yA mUtra kI mAtrA meM kamI ho sakatI hai / yadi kar3e dasta hoM to namaka evaM mirca-masAle tyAga dIjiye / yadi patale dasta hone lageM to kucha dinoM ke lie abhyAsa baMda kara dIjiye ... evaM cAvala tathA dahI kA hI sevana kIjiye / 7. prANAyAma ke samaya bAharI bAdhAoM jaise macchara - makkhiyoM se bacane ke lie " zarIra para halkA kapar3A DAla liijiye| 8. siddhAsana tathA siddhayoni Asana hI prANAyAma ke lie sarvottama Asana haiM kyoMki inameM kaMdhoM kA phailAva adhikatama rahatA hai| 9. prANAyAma ke ucca abhyAsa acche prazikSita nirdezaka kI upasthiti meM hI karane caahie| 10 prANAyAma kA adhikatA se abhyAsa karane vAloM ko dhUmrapAna, tambAkU, mAMsa jaisI uttejaka vastuoM kA tyAga kara denA cAhie / 269

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nAr3I zodhana prANAyAma nAr3I zodhana prANAyAma , . nAr3I zodhana prANAyAma vajrAsana ko chor3akara anya kisI bhI dhyAna ke Asana jaise padmAsana, siddhAsana, sukhAsana Adi meM baiThiye | Asana aisA ho jisameM kama se kama paMdraha minaTa taka ArAma - pUrvaka baiTha skeN| hAthoM ko ghuTanoM para rakha merudaNDa, sira va mukha ko sIdhA kiijiye| sampUrNa zarIra ko zithila kIjiye tathA netroM ko baMda kara mAnasika evaM zArIrika rUpa se prANAyAma ke lie taiyAra ho jAiye / kucha dera ke lie apanI cetanA ko zarIra evaM zvAsa para rkhiye| aba abhyAsa prAraMbha kiijiye| prathama avasthA - (ka) (paMdraha dinoM taka pratidina ke abhyAsa ke lie) bAyeM hAtha ko ghuTane para hI rakhe hue dAhine hAtha ko mastaka para bhrUmadhya ke pAsa rakhiye / isa hAtha kI aMguliyoM kA upayoga nAsikA - chidroM meM zvAsa 270

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ke niyaMtraNa ke lie nimna vidhi se kIjie - prathama evaM dvitIya aMguliyoM (tarjanI evaM madhyamA) ko bhrUmadhya para rakhiye / unheM isa sthiti meM rakhiye ki sampUrNa abhyAsa-kAla meM haTAnA na pdd'e| aMgUThe ko dAhine nAsikA chidra ke samIpa rakhiye tAki AvazyakatA ke anusAra isake dvArA nAsikA para dAhinI ora dabAva DAlakara zvAsa ko bhItara yA bAhara rokA jA ske| isI bhA~ti bAe~ nAsikA-chidra meM zvAsa ke niyaMtraNa ke lie tRtIya aMgulI (anAmikA) ko usake bAjU meM rakhiye / aMgUThe se dAhine nAsikA - chidra ko banda kiijiye| bAe~ nAsikA-chidra se pUraka kIjiye / tatpazcAt usI se recaka kIjiye / pUraka evaM recaka kI gati sAmAnya rhegii| pA~ca bAra pUraka evaM recaka kiijiye| bAe~ nAsikA - chidra ko banda karake dAhinI nAsikA se pUraka evaM recaka kriyA kiijiye| . isa samaya bhI zvAsa kI gati sAmAnya rhegii| pA~ca bAra pUraka evaM pA~ca bAra recaka kIjiye / pratyeka nAsikA se pA~ca bAra kI gayI kriyA ko eka AvRtti kahate haiN| uparokta kriyA kI kula paccIsa.AvRttiyA~ kIjiye / abhyAsI balapUrvaka zvAsa-prazvAsa kriyA na kareM; sAtha hI zvAsa lete evaM chor3ate samaya kisI prakAra kI dhvani bhI nahIM utpanna honI caahie| prathama avasthA- (kha) dAhine chidra ko banda kara bAyeM se pUraka kIjiye / phira ise banda kara dAhine se recaka kIjiye / yAda rahe, pUraka hamezA bAyeM se tathA recaka dAhine se ho / ise pA~ca bAra kIjie / isake bAda bAyeM chidra ko banda kara dAhine se pUraka va bAyeM se recaka kIjiye / ise bhI pA~ca bAra kiijiye| yaha eka AvRtti huI / aisA pA~ca bAra kIjie / pandraha dinoM ke uparAnta prathama avasthA ko chor3akara dvitIya avasthA kA abhyAsa kiijiye| 271

Page #289
dvitIya avasthA - anuloma - viloma (isakA abhyAsa bhI pandraha dinoM taka pratidina karanA cAhie) . aMgUThe se dAhine nAsikA -chidra ko banda kIjiye / bAyeM nAsikA - chidra se pUraka kiijiye| . pUraka ke aMta meM tRtIya aMgulI se usa nAsikA -chidra ko baMda kIjiye / dAhine nathune ko mukta kara dIjiye / aba isase recaka kiijiye| isI nathune se pUraka kiijiye| pUraka ke anta meM ise aMgUThe se banda kara diijiye| bA nathune se dabAva haTAkara usase recaka kIjiye / yaha eka AvRtti hai| isa sthiti meM abhyAsI pUraka evaM recaka kI lambAI kI gaNanA 1 OM, 2 OM, 3 OM Adi kI punarAvRtti dvArA kara sakate haiN| pUraka evaM recaka kI avadhi meM samAnatA honI cAhie / udAharaNArtha - pA~ca taka pUraka evaM pA~ca taka recaka yA sukhapUrvaka jitanI ginatI taka pUraka evaM recaka kiyA jA ske| kisI bhI sthiti meM tanAva na par3ane paaye| kucha dinoM ke uparAnta pUraka evaM recaka kI avadhi bar3hAiye / anupAta 1:1 hI rahe arthAt chai kI ginatI taka pUraka ho to itanI hI ginatI taka recaka ho / isameM pUrNatA - prApti kara sAta kI ginatI taka pUraka evaM itanI hI ginatI taka recaka kIjiye / zaktipUrvaka zvAsa - kriyA na kareM / isa bAta kA dhyAna rahe ki gaNanA samAna rUpa se ho / zvAsa kI kamI kI pUrti ke lie recaka - kAla meM gaNanA apekSAkRta jaldI nahIM ho / kisI prakAra kI asuvidhA kA anubhava hote hI turanta pUraka evaM recaka kI avadhi kama kara dIjiye yA kucha dera ke lie abhyAsa banda kara deM / pandraha dinoM yA kucha adhika dinoM ke abhyAsa ke uparAMta dvitIya sthiti kA tyAga kara tRtIya avasthA kA abhyAsa Arambha kara diijiye| tRtIya avasthA - aMtaraMga kumbhaka (pUrNatA prApti taka abhyAsa kIjiye) dAhine nathune ko banda kIjiye aura bAyeM nathune se pUraka kIjiye / 272

Page #290
pUraka ke anta meM donoM nathunoM ko banda kIjiye / pA~ca kI ginatI taka zvAsa rokiye| dAhine nathune se recaka kiijiye| aba bAyeM nathune ko banda rakhate hue dAhine se pUraka kIjiye / punaH donoM nathunoM ko aMgUThe evaM tRtIya aMgulI se banda rakhate hue zvAsa rokakara pA~ca taka ginatI giniye / dAhine nathune ko banda hI rakhiye / bAyeM nathune ko mukta karate hue usase recaka kiijiye| yaha eka AvRtti haiN| abhyAsa kI 25 AvRttiyA~ kIjie / kucha dina ke abhyAsoparAMta pUraka, kumbhaka evaM recaka kA anupAta 1:2:2 kIjie arthAt yadi pA~ca kI ginatI taka pUraka karate haiM to dasa kumbhaka evaM dasa kI hI ginatI taka recaka kiijiye| kucha dinoM ke uparAnta pUraka meM eka ikAI kI vRddhi kIjiye (arthAt pA~ca ke sthAna para chaH taka kI gintii)| taba kumbhaka evaM recaka meM do ikAI kA yoga ho jAyegA (arthAt bAraha kI ginatI taka kumbhaka evaM bAraha kI ginatI taka reck)| sukhapUrvaka avasthA taka hI avadhi meM vRddhi karanI cAhie / abhyAsI ko tanika bhI asuvidhA kI anubhUti nahIM honI caahie| punaH AvRtti kI avadhi meM vRddhi kIjiye / anupAta vahI rhegaa| kucha haphtoM yA mahInoM ke uparAMta anupAta meM nimna parivartana kIjiye - anupAta kI vRddhi 1:6:2 kiijiye| isameM adhikAra prApti para 1:6:4 kA anupAta rakhiye / . yaha bhI siddha ho jAne ke bAda 1:8:6 ke anupAta meM abhyAsa kIjiye / yaha aMtima anupAta hai| yadi Apa sukhapUrvaka 1:8:6 ke anupAta se 25 AvRttiyA~ kara sakate hoM to caturtha avasthA kA abhyAsa prArambha kIjiye / 273

Page #291
caturtha avasthA- aMtaraMga evaM bahiraMga kumbhaka bAyeM nathune se pUraka kiijiye| zvAsa ko bhItara rokiye| dAhine nathune se recaka kiijiye| zvAsa ko bAhara rokiye| dAhine nathune se pUraka kiijie| zvAsa ko bhItara rokiye| bAyeM nathune se pUraka kiijiye| zvAsa ko bAhara rokiye| yaha abhyAsa kI eka AvRtti hai| 15 AvRttiyoM taka abhyAsa kIjiye / pUraka, aMtaraMga kumbhaka, recaka va bahiraMga kumbhaka ke anupAta kA prArambha 1:4:2:2 se kIjiye / dhIre - dhIre pUraka kI avadhi meM vRddhi (5, 6 evaM 7) kareM evaM isI anupAta se recaka tathA kumbhaka kI avadhi meM bhI vRddhi kreN| caturtha avasthA ke ucca abhyAsa . ucca abhyAsI isa sopAna meM antarkumbhaka evaM bahirkumbhaka ke sAtha hI jAlandhara bandha yA mUlabandha kA abhyAsa kara sakate haiN| abhyAsa-krama evaM abhyAsa-kAla Asana ke uparAMta evaM dhyAnAbhyAsa ke pUrva nAr3I zodhana prANAyAma kA abhyAsa karanA caahie| . sAvadhAnI kSamatAnusAra hI kumbhaka lgaaiye| prathama abhyAsa meM pUrNatA - prApti ke pazcAt hI Age bar3hiye / havAdAra kamare meM abhyAsa kIjiye / sImAe~ sAvadhAnIpUrvaka nipuNa nirdezaka se hI sIkhiye / 274

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lAma ucca dhyAnAbhyAsa ke lie nAr3I zodhana kA abhyAsa anivArya hai| yaha usakI pUrva taiyArI hai| mana ko sthiratA evaM zAMti pradAna karatA hai / 'prANa' ke sabhI mArga khula jAte haiM va unake mArga kI rukAvaTa dUra ho jAtI hai| ir3A evaM piMgalA ke prANa-pravAha meM santulana A jAtA hai| viSaile tatvoM ko dUra kara rakta- saMsthAna ko zuddha karatA hai| zarIra meM pahu~cI atirikta AksIjana dvArA zarIra kA poSaNa hotA hai| zarIra se kArbana - DAioNksAiDa kA niSkAsana ho jAtA hai, pariNAmasvarUpa sampUrNa zarIra ko svAsthya-lAbha hotA hai / mastiSka kI kozAoM ko zuddha karatA hai jisase sabhI mastiSka-kendra adhikatama kSamatA se kArya karane ke lie prerita hote haiN| phephar3oM meM ekatrita samasta purAnI vAyu kA niSkAsana hotA hai / 275

Page #293
zItalI prANAyAma ( :. zItalI prANAyAma zItalI prANAyAma vidhi dhyAna ke kisI bhI Asana meM baiThiye / hatheliyoM ko ghuTanoM para rakhiye / jihvA ko mu~ha ke bAhara nikAla usake donoM kinAroM ko isa bhA~ti mor3iye ki usakI AkRti eka nalikA sI ho jaaye| isa mur3I huI jihvA se 'prastAvanA' meM varNita vidhi se zvAsa liijiye| zvAsa rokiye tathA jAlaMdhara baMdha lagAiye / kucha samayoparAnta jAlaMdhara baMdha haTAkara nAsikA se recaka kiijiye| AvRtti anya prANAyAma ke sAtha isa abhyAsa kI nau AvRttiyA~ paryApta haiN| ucca raktacApa se pIr3ita vyaktiyoM ko prANAyAma kA yaha abhyAsa nau AvRttiyoM se AraMbha kara sATha AvRttiyoM taka bar3hAnA caahie| TippaNI nalikAkRti-jihvA vAyu ko zItala kara phephar3oM meM bhejatI hai jisase pUrNa zarIra ko zItalatA prApta hotI hai / isI vizeSatA ke kAraNa isa prANAyAma ko yaha nAma diyA gayA hai| lAbha snAyuoM ko zithilatA, mAnasika sthiratA evaM zAMti pradAna karatA hai| sampUrNa zarIra meM 'prANa' ke mukta pravAha ko prerita karatA hai| pyAsa ko kama karatA hai va rasta - zuddhikaraNa karatA hai| 276

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zItakArI prANAyAma zItakArI prANAyAma zItakArI prANAyAma .. zItalI prANAyAma kI bhA~ti hI hai tathA abhyAsa-vidhi meM bhI samAnatA :: hai| kevala jilA kI sthiti meM bhinnatA hai| jilA ko mu~ha ke bhItara pIche kI ora isa vidhi se mor3iye ki usake agra bhAg2a kA sparza UparI tAlu se ho / dA~toM kI paMktiyoM ko eka-dUsare para rakhiye / hoThoM ko adhika se adhika phailaaiye| pUraka dA~toM se kiijiye| - anya vivaraNa zItalI prANAyAma kI taraha hI haiN| 277

Page #295
bhrAmarI prANAyAma bhrAmarI prANAyAma bhrAmarI prANAyAma vidhi dhyAna ke kisI ArAmadAyaka Asana meM baiThiye / merudaMDa sIdhA ho, mu~ha sAmane rahe / netra baMda kareM tathA zarIra ko zithila kiijiye| pUrNa abhyAsa meM mu~ha baMda rahegA / donoM nathunoM se pUraka kIjiye / aMtaraMga kumbhaka lagAiye / jAlaMdhara yA mUlabaMdha kA abhyAsa pA~ca sekeNDa taka kIjiye / donoM abhyAsa eka sAtha bhI kiye jA sakate haiN| baMdhoM ko mukta kara donoM karNa chidroM ko prathama aMguliyoM se baMda kIjiye / mu~ha baMda rakhate hue hI dA~toM ko vilaga kiijiye| tatpazcAt madhumakkhI kI guMjAra sI dIrgha akhaMDa dhvani karate hue dhIre-dhIre avirala recaka kiijiye| mastiSka meM isa dhvani kI taraMgoM kA anubhava kiijiye| yaha prathama AvRtti kI samApti hai / pA~ca AvRttiyoM se abhyAsa prAraMbha kara kramazaH AvRttiyoM kI saMkhyA bar3hAiye / lAbha mAnasika tanAva, krodha, ciMtA, vikSepoM ko dUra karatA hai / raktacApa va gale ke roga ko kama karatA hai tathA svara meM madhuratA lAtA hai| AdhyAtmika dhvani yA nAda ke prati jAgarUka banAtA hai| 278

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bhastrikA prANAyAma vidhi dhyAna ke kisI sukhaprada Asana meM baiThiye / sira evaM merudaMDa sIdhe raheM / netra baMda rheN| zarIra zithila kiijiye| prathama avasthA bAyeM hAtha ko bAyeM ghuTane para rakhiye / dAhine hAtha ko mastaka para bhrUmadhya ke pAsa rakhiye / isakI prathama evaM dvitIya aMgulI ko kapAla para rakhiye | aMgUThA dAhine nathune ke bAjU meM rahe / tRtIya aMgulI ko bAyeM nathune ke bAjU meM rkhiye| aMgUThe se dAhine nathune ke bAjU meM dabAva DAlate hue use baMda kara liijiye| bAyeM nathune se zIghratApUrvaka bIsa bAra zvasana kIjiye / yaha kriyA udara ke prasAra evaM AkuMcana ke sAtha jaldI tathA layayukta ho / tatpazcAt eka lambA pUraka kIjiye / donoM nathunoM ko aMgUThe evaM tRtIya aMgulI se baMda rakhiye / jAlaMdhara evaM mUlabaMdha yA ina donoM meM se kisI eka . kA abhyAsa kIjiye / kSamatAnusAra zvAsa rokiye / phira baMdhoM ko zithila kara recaka kiijiye| dAhinI ora se ThIka yahI kriyA kiijiye| - yaha eka AvRtti hai / tIna AvRttiyoM taka isakI punarAvRtti kIjiye / dvitIya avasthA pUrva sthiti meM baiThiye / donoM hAthoM ko ghuTanoM para rakhiye / isa bAra donoM nAsikA-chidroM se eka sAtha bIsa bAra zvasana kIjiye / dIrgha pUraka kIjiye / zvAsa rokiye tathA jAlaMdhara evaM mUlabaMdha yA kisI eka kA abhyAsa kIjiye / ArAmadAyaka avadhi ke uparAMta baMdhoM ko zithila kIjiye aura recaka kIjiye / yaha abhyAsa kI eka AvRtti hai| abhyAsa kI tIna AvRttiyA~ kiijiye| yaha bhastrikA prANAyAma kI sAmApti hai| 279

Page #297
samaya prAraMbhika abhyAsI uparokta vidhipUrvaka hI abhyAsa kare / isa abhyAsa meM sthUla rUpa se abhyAsa kI avadhi pUrNa ho jAtI hai| ucca abhyAsI pUraka evaM recaka kI saMkhyA pacAsa taka bar3hA sakate haiN| pratyeka avasthA meM AvRttiyoM kI saMkhyA pA~ca taka bar3hAI jA sakatI hai| TippaNI isa prakriyA meM phephar3oM kA upayoga lohAra kI dhauMkanI kI bhA~ti hotA hai| 'sAvadhAnI behozI yA hA~phane kI dazA yaha sUcita karatI hai ki abhyAsa ucita vidhipUrvaka nahIM kiyA jA rahA hai| balapUrvaka zvasana-kriyA na kiijiye| zarIra adhika hilane na paaye| mukha ko vikRta na kiijiye| vidhipUrvaka abhyAsa ke pazcAt bhI yadi Upara varNita koI saMketa prApta hoM to abhyAsa roka dIjiye tathA yoga zikSaka se nirdeza lIjiye / pUrNa prakriyA meM zarIra zithila rahanA caahie| - pratyeka AvRtti kI samApti para vizrAma kIjiye / ' prArambha ke kucha haphtoM taka bhastrikA kA abhyAsa dhIre-dhIre kIjiye / phephar3oM ke zaktizAlI bana jAne para gati meM kramazaH vRddhi kIjiye / sImAe~ yoga zikSaka kI salAha ke binA ucca raktacApa, cakkara Ane yA dila kI kisI bImArI meM bhastrikA prANAyAma kA abhyAsa na kiijiye| prArambhika abhyAsI yogya zikSaka ke nirdezana meM hI abhyAsa kreN| lAbha phephar3oM ko anAvazyaka vAyu evaM jIvANuoM se mukta kara unakI zuddhi karane ke lie eka Azcaryajanaka prANAyAma hai| damA, plUrasI, kSayaroga jaise rogoM kA nivAraNa karatA hai| gale kI sabhI prakAra kI jalana tathA purAne kapha ko dUra karatA hai| jaTharAgni ko uttejita kara pAcana zakti bar3hAtA hai| mana ko sthiratA evaM zAMti detA hai| 280

Page #298
kapAlabhAti prANAyAma vidhi dhyAna ke kisI Asana meM baiThiye / A~kheM banda hoM tathA pUrA zarIra zithila rahe / recaka kI pramukhatA rakhate hue zvasana-kriyA kIjiye / bhastrikA kI bhA~ti pUraka sahaja evaM samakAlIna ho / kevala recaka kriyA meM dhIre se bala lgaaiye| sATha se sau taka recaka ke pazcAt dIrgha recaka tathA eka sAtha jAlaMdhara bandha, mUlabandha tathA uDDiyAna bandha kA abhyAsa kiijiye| netroM ko banda rakhe hue hI bhrUmadhya meM zUnya para dhyAna kIjie / zUnyatA evaM zAnti kA anubhava kiijie| baMdhoM ko zithila kara dhIre-dhIre pUraka kIjie / sampUrNa zarIra ko zithila kara diijiye| yaha eka AvRtti hai / isakI punarAvRtti 5 bAra kIjiye / samaya prArambha meM Upara varNita vidhi se hI abhyAsa kIjiye / ucca abhyAsI dhyAna kI pUrva taiyArI ke lie AvRttiyoM kI saMkhyA 10 taka bar3hA sakate kumbhaka kI avadhi dhIre-dhIre bar3hAiye / TippaNI - yaha prANAyAma haThayoga ke SaTkarmoM meM se eka hai| - lAbha isa kriyA dvArA mastiSka ke sAmane ke pradeza kI zuddhi hotI hai| .. isa abhyAsa se vicAroM evaM dRzyoM kA prakaTIkaraNa banda ho jAtA hai, phalataH mana ko vizrAma milatA hai / mana kI zUnya yA AkAzIya avasthA meM mana ko zakti kI punaH prApti hotI hai| . mastiSka ke rakta ke jamAva ko dUra karane kI ati uttama prakriyA hai| dhyAnAbhyAsa kI acchI prastAvanA hai| sImAe~ .. bhastrikA ke samAna / 281

Page #299
ujjAyI prANAyAma vidhi khecarI mudrA lagAiye arthAt jihvA ko mu~ha meM pIche kI ora isa bhA~ti mor3iye ki usake agra pradeza kA sparza UparI tAlu se ho| aba gale meM sthita svara - yantra ko saMkucita karate hue zvasana kIjiye / zvAsa - kriyA gaharI, dhImI ho tathA choTe bacce ke komala kharaTi kI bhA~ti / usakI AvAja honI caahie| isa samaya aisA anubhava karanA cAhie ki zvasana - kriyA nAsikA se nahIM, varan sirpha gale se ho rahI hai| kisI bhI Asana meM isakA abhyAsa kiyA jA sakatA hai| udAharaNArthaaneka mudrAoM meM isakA abhyAsa kiyA jAtA hai| ajapAjapa Adi kaI dhyAna kI prakriyAoM meM bhI abhyAsa kiyA jAtA hai| samaya isakA abhyAsa kaI ghaMToM taka kiyA jA sakatA hai| lAbha sarala hote hue bhI sampUrNa zarIra para sUkSma prabhAva DAlatA hai| nAr3I-saMsthAna para acchA prabhAva DAlatA hai| mana ko ciMtAoM se mukta kara zAMta karatA hai| anidrA ke rogI ko isakA abhyAsa zavAsana meM binA khecarI mudrA ke karanA caahie| hRdaya kI dhar3akana nyUna karatA hai, isalie ucca raktacApa kI avasthA meM lAbhaprada hai| Atmika stara para sUkSma prabhAva DAlatA hai| isalie dhyAna ke abhyAsa ke lie atyuttama kriyA hai| 282

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sUryabheda prANAyAma viSi prANAyAma kI sthiti meM A jAiye / bAyeM nathune ko tRtIya aMgulI se baMda kIjiye / dAhine se dIrgha zvAsa lIjiye / donoM nathunoM ko baMda kIjiye / zvAsa rokiye / jAlaMdhara evaM mUlabaMdha lagAiye / ArAmadAyaka sthiti taka kuMbhaka kIjiye / tatpazcAt kramazaH mUlabaMdha evaM jAlaMdhara baMdha ko zithila kara diijiye| bAe~ nAsikA - chidra ko tRtIya aMgulI se baMda rakhate hue dAhine nathune se recaka kiijiye| yaha eka AvRtti haiM / isI kriyA kI punarAvRtti kIjiye / AvRtti 10 AvRttiyA~ kiijiye| - kucha haftoM ke pazcAt dhIre - dhIre kumbhaka kI avadhi bar3hAie / sAvadhAnI bhojana ke samaya evaM bhojana ke uparAMta dAhinA svara pravAhita honA cAhie; anyathA apacana hotA hai| - yogya nirdezaka se prazikSaNa prApta kareM / lAbha .. isa prANAyAma se piMgalA nAr3I kriyAzIla hotI hai| TippaNI kucha anya aise prANAyAma bhI haiM jo bAyeM nAsikA chidra dvArA iDA yA caMdra' nAr3I para prabhAva DAlate haiN| vibhinna vyaktiyoM para inakA prabhAva bhinnabhinna par3atA hai| ataH yogazAstrAnusAra unakA varNana va abhyAsa varjita 283

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mUrNa prANAyAma .... ...0000 . 0000. .-..- - .mms...... . 00... ... ..mmi .. mULa prANAyAma mUrNa prANAyAma vidhi isa prANAyAma ke lie sthira aura acala Asana kI AvazyakatA hai| . padmAsana yA siddhAsana uttama haiN| sira ko pIche mor3akara AkAzI mudrA karate hue pUraka kIjie / pUraka donoM nAsikA - chidroM se dIrgha parantu dhIre ho / antaraMga kumbhaka kIjiye / zAmbhavI mudrA karate hue sthira rahiye / bhujAoM ko ekadama sIdhA rkhiye| ghuTanoM ko hAthoM se dbaaiye| hAthoM ko mor3ate hue tathA sira ko sAmane pUrva sthiti meM lAte hue recaka kIjiye / netra banda hI rheN| sampUrNa zarIra ko kucha sekeNDa ke lie zithila kIjiye / zArIrika evaM mAnasika rUpa se zAnti evaM halkepana kA anubhava kiijie| yaha abhyAsa kI eka AvRtti hai| kriyA kI punarAvRtti kiijiye| 284

Page #302
TippaNI pUrNa abhyAsa meM nAsikA se hI zvasana kIjiye / samaya - binA tanAva ke adhikatama avadhi taka AvRttiyA~ kIjiye / abhyAsa ke sAtha dhIre-dhIre avadhi meM vRddhi karane kI koziza kIjiye / behozI kI anubhUti taka jitanI AvRttiyA~ sambhava hoM, kIjiye | krama AdhyAtmika : dhyAna ke pUrva / zArIrika evaM mAnasika : Asana ke uparAnta yA nidrA se pUrva / sImAe~ yogya nirdezaka se sAvadhAnIpUrvaka sIkhiye / ucca raktacApa, cakkara Ane tathA mastiSka-dAba se pIr3ita vyaktiyoM ke lie yaha abhyAsa varjita hai| lAbha dhyAna kI acchI taiyArI karatA hai / mana ko aMtarmukhI banAtA hai| manuSya ko vizeSa Atmika stara taka pahu~cAne meM madada karatA hai kyoMki sunane evaM dekhane kI bAhyagata kriyAyeM adRzya yA lupta ho jAtI haiN| zArIrika evaM mAnasika sthiratA pradAna karatA hai / ataH tanAva, cintA tathA krodha ko dUra karane ke lie upayogI prANAyAma hai / raktacApa, vikSepoM va mAnasika samasyAoM se grasta vyaktiyoM ke lie lAbhaprada hai| 285

Page #303
baMdha prastAvanA yogAbhyAsa kA yaha choTA parantu atyanta mahatvapUrNa varga hai / yaha antaH zArIrika prakriyA hai / isa abhyAsa ke dvArA vyakti zarIra ke vibhinna aMgoM tathA nAr3iyoM ko niyantrita karane meM samartha hotA hai | bandha kA zAbdika artha hai bA~dhanA yA kar3A karanA / isa abhyAsa ke lie Avazyaka zArIrika kriyAoM kA varNana hI isa varga ke antargata kiyA gayA hai| zarIra ke bhinna-bhinna aMgoM ko dhIre se, parantu zaktipUrvaka saMkucita evaM kar3A kiyA jAtA hai / isase Antarika aMgoM kI mAliza hotI hai| rakta kA jamAva dUra hotA hai| yaha aMga vizeSa se sambaMdhita nAr3iyoM ke kAryoM ko niyamita karatA hai / pariNAmataH zArIrika kArya evaM svAsthya meM unnati hotI hai| bandha zArIrika abhyAsa haiM, parantu abhyAsI ke sampUrNa zarIra meM vyApta vicAroM evaM Atmika taraMgoM meM praveza kara ye cakroM para sUkSma prabhAva DAlate haiN| suSumnA nAr3I meM prANa ke svatantra pravAha meM avarodha utpanna karane vAlI brahma granthi, viSNu granthi tathA rudra granthi isa abhyAsa se khula jAtI haiM / isa prakAra AdhyAtmika zakti utpanna hotI hai / ucca abhyAsI suSumnA nAr3I kI jakar3ana kA anubhava kara sakate haiM / yaha AdhyAtmika zakti kI utpatti kA sUcaka hai| dhyAna kI ucca avasthA ko prApta vyakti yaha jJAta kareMge ki yaha anubhava ThIka vaisA hI hai jaisA cakroM ke jAgaraNa ke samaya hotA hai| anya yaugika kriyAoM ke sAtha bandhoM kA samanvaya abhyAsa meM unnati karane para evaM paripakvatA-prApti ke uparAnta abhyAsa svataH kiyA jA sakatA hai / yoga-mArga meM abhyAsI kI unnati ke bAda bandhoM ke abhyAsa kA samanvaya mudrA yA prANAyAma ke sAtha kiyA jA sakatA hai (jaisA ki agale adhyAyoM meM varNita kiyA gayA hai)| isase adhika lAbhArjana kiyA jA sakatA hai| isakA kAraNa yaha hai ki jaba prANAyAma kI taraha prANa kA pravAha samAna ho jAtA hai to bandhoM kA niyantraNa usake pravAha para ho jAtA hai tathA yaha AvazyakatAnusAra vizeSa pradeza meM usakA bahAva karate hue usake apavyaya ko bacAtA hai| jaba yaugika kriyAoM kA samanvaya hotA hai taba vyakti meM AdhyAtmika zaktiyA~ jAgRta hotI haiM tathA ucca 'yoga' kA prArambha hotA hai / mudrA evaM 286

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prANAyAma ke sAtha bandhoM ke samanvaya kI vidhiyoM kA varNana unake adhyAyoM meM varNita hai| bandhoM ke abhyAsI ko zvAsa rokane kI AvazyakatA par3atI hai| svAbhAvikataH prArambha meM kumbhaka kI avadhi kama rahegI, parantu abhyAsI kI kSamatA ke anupAta se kramazaH yaha avadhi bar3hAI jAnI cAhie / kuMbhaka bahiraMga yA aMtaraMga ho sakatA hai| dUsare zabdoM meM kahA jA sakatA hai ki dIrgha recaka yA adhika se adhika lambA pUraka karake phephar3oM ke kArya ko rokA jA sakatA hai| kumbhaka bandha evaM prANAyAma kA anivArya aMga hai| abhyAsI ko zanaiH zanaiH kumbhaka lagAne kI kSamatA bar3hAne kI salAha dI jAtI hai| kucha haphtoM yA mahInoM ke uparAnta kumbhaka kI avadhi phephar3oM para binA tanAva DAle bar3hAnI caahie| 287

Page #305
jAlandhara bandha jAlandhara bandha jAlandhara bandha vidhi padmAsana yA siddhAsana meM baiThe athavA khar3e hokara abhyAsa kreN| hAthoM ko ghuTanoM ke Upara rkhiye| sampUrNa zarIra ko zithila kIjiye / netroM ko banda kiijiye| dIrgha pUraka ke bAda antaraMga kumbhaka kIjiye / sira ko sAmane jhukAiye tathA ThuDDI ko chAtI para dbaaiye| hAthoM para bala DAlate hue unheM acala avasthA meM rakhiye | donoM kandhoM ko eka sAtha Upara uThAkara kucha sAmane rakhiye / isase hAtha sIdhe va sthira rheNge| yaha antima avasthA hai| zvAsa ko rokane kI kSamatAnusAra isa avasthA meM rukiye| kaMdhoM ko zithila kIjiye, hAthoM ko mor3akara sira Upara uThAiye / dhIre-dhIre recaka kIjiye / sAmAnya zvasana ke bAda punarAvRtti kIjiye / TippaNI bahiraMga kumbhaka ke abhyAsa ke sAtha bhI yaha kriyA kI jA sakatI hai / ThuDDI ko jhukAkara chAtI se dabAne ke kAraNa isa abhyAsa meM vAyu-nalikA 288

Page #306
banda ho jAtI hai tathA aneka aMgoM para dabAva par3atA hai| AvRtti . vAsa rokane kI ArAmadAyaka avadhi taka dasa bAra kIjiye / ekAgratA vizuddhi cakra pr| krama Adarza rUpa se mudrA evaM prANAyAma ke sAtha / yadi mAtra isI kA abhyAsa karanA ho to Asana -prANAyAma ke pazcAt evaM dhyAna ke pUrva kIjiye / sAvadhAnI bandha ko zithila kara sira ko uThAkara hI pUraka yA recaka kIjiye / sImAe~ . ucca raktacApa, antaHmastiSka-dAba yA dila kI bImArI meM yogya vyakti kI salAha se hI abhyAsa kiyA jAye / lAbha . .. grIvA pradeza meM sthita raMdhra kI nAr3iyoM (sinus receptors) para isa zArIrika prakriyA se dabAva par3atA hai jisake pariNAmasvarUpa hI uparokta lAbha kI prApti hotI hai / mastiSka ko rakta pradAna karane vAlI grIvA zirA (jugular vein) ke raktacApa se ye nAr3iyA~ zIghra hI prabhAvita hotI haiM / yadi raktacApa ucca ho to mastiSka para prabhAva par3atA hai tathA dila kI dhar3akana kama ho jAtI hai| yadi rakta kA dAba nimna ho jAye to dila kI dhar3akana bar3ha jAtI hai / ye nAr3iyA~ raktacApa ke prati ati grahaNazIla hotI hai | ataH jAlandhara bandha ke abhyAsa kAla meM ina para dabAva par3ane se dila ... kI dhar3akana nyUna ho jAtI hai tathA mana ko sthiratA prApta hotI hai| ___ cullikA tathA upacullikA granthiyoM kI mAliza hotI hai| unakI kriyAzIlatA bar3hatI hai| ina granthiyoM kA, vizeSakara cullikA granthi kA zArIrika racanA, vikAsa va prajanana-kriyAoM para atyadhika prabhAva par3atA hai| inakI sakSamatA se samasta zarIra prabhAvita hotA hai| yaha mAnasika tanAva, ciMtA, krodha ke nivAraNArtha eka acchA abhyAsa hai| sAdhaka ko Azcaryajanaka rUpa se dhyAna ke lie taiyAra karatA hai| 289

Page #307
jAlandhara bandha (prakArAntara) jAlandhara bandha (prakArAntara) . vidhi pairoM ko lagabhaga AdhA mITara dUra rakhate hue khar3e ho jAiye / sAmane jhukie| hAthoM ko ghuTanoM ke ThIka Upara rakhiye | dIrgha recaka yA pUraka kiijiye| kumbhaka lgaaiye| ThuDDI ko chAtI para lgaaiye| dabAva ko adhika kar3A karane ke lie hAthoM para balaM dIjiye / kumbhaka kI kSamatAnusAra isa antima avasthA meM rukiye / bandha ko DhIlA kiijiye| sira ko Upara utthaaiye| tatpazcAt abhyAsa ke anukUla pUraka yA recaka kiijiye| 290

Page #308
mUla bandha mUla bandha vidhi - dhyAna ke kisI bhI aise Asana meM baiTha jAiye jisameM ghuTane jamIna ko chUte raheM / siddhAsana yA siddhayoni Asana isake lie sarvottama haiN| ina AsanoM meM er3I kA dabAva mUlAdhAra pradeza (Perineum) para par3atA hai jisase bandha ke uttama abhyAsa meM sahAyatA milatI hai| hatheliyoM ko ghuTanoM para rkhiye| netra banda rkhiye| pUre zarIra ko zithila kiijiye| dIrgha pUraka kIjiye / aMtaraMga kuMbhaka lagAie / jAlaMdhara baMdha lagAiye / tatpazcAt mUlAdhAra-pradeza ke snAyuoM meM AkuMcana kriyA karate hue unheM Upara kI ora khiiNciye| yaha pUrNAvasthA hai| isa avasthA meM zvAsa rokane kI kSamatAnusAra sthira rahie / tatpazcAt snAyuoM ko DhIlA kIjiye / sira ko sAmAnya sthiti meM laaiye| .. aba dhIre-dhIre recaka kriyA kIjiye / TippaNI dIrgha recaka kriyA ke uparAMta bahirkumbhaka lagAte hue bhI abhyAsa kiyA jA sakatA hai| . lambI avadhi taka isa bandha kI kriyA (snAyuoM kA AkuMcana) karane ke lie binA jAlandhara bandha lagAye sAmAnya zvasana ke sAtha abhyAsa kiijiye| AvRtti kuMbhaka lagAne kI kSamatAnusAra dasa bAra kriyA kI punarAvRtti kiijiye| ekAgratA mUlAdhAra cakra pr| 291

Page #309
Asana -prANAyAma ke uparAnta tathA dhyAnAbhyAsa ke pUrva / Adarza abhyAsa ke lie mudrA evaM prANAyAma ke sAtha kiijiye| .. sAvadhAnI . yogya vyakti ke nirdezana meM isa abhyAsa meM dakSatA prApta kiijiye| sImAe~ jAlandhara bandha ke samAna hii| prArambhika prakriyA prArambha meM kumbhaka kI pUrNa avadhi taka snAyuoM ko saMkucita rakhane meM kaThinAI hogii| ataH Arambha meM azvinI mudrA kA niyamita abhyAsa kIjiye, jisake phalasvarUpa snAyu majabUta hoMge tathA abhyAsI ko una para niyaMtraNa prApta hogaa| lAbha isa kriyA meM prajanana evaM utsarjaka aMgoM ke madhya mUlAdhAra pradeza kA AkuMcana tathA Upara kI ora khiMcAva hotA hai| pariNAmataH 'apAna vAyu (nAbhi ke nimna pradeza meM sthita prANa kI zakti) kA bahAva Upara hotA hai aura usakA yoga 'prANa vAyu' (svara yantra evaM chAtI ke mUla ke madhya meM sthita) se hotA hai / phalataH zakti utpanna hotI hai| kuMDalinI -jAgaraNa meM sahAyatA milatI hai| brahmacarya pAlana tathA oja -zakti ko jagAne meM sahAyaka hai| jAlandhara bandha ke lAbha dviguNita ho jAte haiN| kaTibandha pradeza kI nAr3iyoM ko uttejita karatA hai tathA usase sambandhita prajanana tathA utsarjaka aMgoM ko vyavasthita karatA hai| gudAdvAra kI mAMsapeziyoM (sphincter muscles) ko zakti pradAna karatA hai tathA A~toM ke vakra-pradezoM ko utprerita karatA hai| isa prakAra prabhAvapUrNa DhaMga se apacana dUra karatA hai| bavAsIra ke nivAraNa meM sahAyaka hai| TippaNI yaha abhyAsa mAnasika avasthA meM parivartana karate hue vyakti ko yoga ke antima uddezya arthAt asIma sattA kI ora le jAtA hai| . 292

Page #310
uDDiyAna bandha uDDiyAna bandha uhiyAna bandha vidhi dhyAna ke kisI Asana meM baiThiye / ghuTane bhUmi para AdhArita hoN| hatheliyoM ko ghuTanoM para rkhiye| . dIrgha recaka kIjiye / bahirkumbhaka lagAiye / jAlandhara bandha lgaaiye| aba udara kI mAMsapeziyoM ko adhika se adhika Upara tathA bhItara kI * ora saMkucita kIjiye / yaha pUrNAvasthA hai| - ArAmadAyaka sthiti taka abhyAsa kIjiye / tatpazcAt kramazaH udara ke snAyuoM tathA jAlandhara bandha ko zithila kIjiye / pUraka kIjiye / zvasana-kriyA sAmAnya hone para punaH abhyAsa kiijiye| samaya ... kumbhaka lagAne kI kSamatAnusAra / dasa AvRttiyoM kIjiye / ekAgratA maNipura cakra pr| svataMtra rUpa se isakA abhyAsa Asana evaM prANAyAma ke uparAnta evaM dhyAna ke pUrva kIjiye / mudrA evaM prANAyAma ke sAtha abhyAsa karanA sarvottama hai| 293

Page #311
sAvadhAnI . jaThara evaM A~toM ke khAlI rahane para hI abhyAsa kiijiye| sImAe~ dila kI bImArI meM, jaThara yA peTa meM ghAva ho jAne para abhyAsa varjita hai| garbhavatI strI ke lie bhI abhyAsa varjita hai| prArambhika evaM sthAnApanna abhyAsa isa abhyAsa kI taiyArI ke lie 'agnisAra kriyA' kI jA sakatI hai| yaha kriyA uDDiyAna bandha kA sthAnApanna abhyAsa bhI hai| lAbha isa abhyAsa meM zvAsa -paTala kA Upara chAtI - gahvara taka khiMcAva hotA hai| udaraM ke aMga bhItara merudaNDa taka saMkucita kiye jAte haiN| ataH isakA abhyAsa udarastha evaM jaThara kI bImAriyoM ke lie upayogI hai| badahajamI, apacana, peTa ke kIr3e, madhumeha kI avasthA ko dUra karatA hai / jaTharAgni ko uttejita karatA hai| udara ke sabhI aMgoM ko vyavasthita kara unakI kriyAzIlatA bar3hAtA hai| yakRta, kloma, vRkka, tillI kI mAliza karatA hai| niyamita abhyAsa se unase sambandhita roga dUra hote haiN| vRkka evaM guradoM ke Upara sthita upavRkka granthi, ko sAmAnya banAye rakhatA hai jisase kamajora vyakti ko zakti prApta hotI hai| parezAnI va ciMtA kI avasthA meM mana ko sthiratA pradAna karatA hai| anukampI taMtrikAoM tathA parAnukampI taMtrikAoM ko uttejita karatA hai| ina tantrikAoM kA sambandha zarIra ke kaI aMgoM, vizeSakara udara ke aMgoM se rahatA hai / phalataH ina aMgoM ke kAryoM meM unnati hotI hai / abhyAsa dvArA aMgoM kI pratyakSa mAliza hotI hai jisake pariNAmasvarUpa unakI kriyAzIlatA meM vRddhi hotI hai| nAbhi pradeza meM sthita maNipura cakra ke lie utpreraka kA kArya karatA hai| yaha zarIra kI prANazakti kA kendra hai| ataH isa bandha ke abhyAsa se prANazakti ke bahAva meM vRddhi hotI hai| yaha suSumnA nAr3I kI ora prANa ke pravAha ko vizeSa rUpa se protsAhita karatA hai| . 294

Page #312
uDDiyAna bandha (prakArAntara) uDDiyAna banya (prakArAntara) - pairoM ko paraspara AdhA mITara dUra rakhate hue khar3e ho jAiye / kucha sAmane jhukiye / hatheliyoM ko sAmane jA~ghoM para rkhiye| dRSTi sAmane rakhiye / dIrgha pUraka kIjiye; tatpazcAt dIrgha recaka / udara ke snAyuoM ko saMkucita kara bhItara khIMciye / peTa kA madhyavartI sthala natodara (concave) avasthA meM A jaaye| dRSTi sAmane rakhakara isI sthiti meM rukiye| . kucha dera zvAsa rokakara 'bandha' zithila kIjiye / ... . dhIre - dhIre pUraka kiijiye| TippaNI - yaha abhyAsa apekSAkRta sarala hai; ataH prArambhika abhyAsiyoM ke lie ucita hai| zeSa vivaraNa baiThakara kiye jAne vAle uDDiyAna baMdha kI bhA~ti hI haiN|

Page #313
mahAbandha mahAbandha mahAbanya vidhi dhyAna ke kisI Asana meM baiThiye / siddhayoni Asana yA siddhAsana uttama jAlandhara bandha lgaaiye| tatpazcAt kramazaH uDDiyAna bandha evaM mUla bandha lgaaiye| nimna cakroM para apanI cetanA ko le jAiye / mAnasika rUpa se unake nAmoM kA uccAraNa kIjiye / (citra meM choTe - choTe gola vRttoM kA avalokana kiijiye|): (a) mUlAdhAra (ba) maNipura (sa) vizuddhi kramazaH pratyeka cakra para kucha sekeMDa taka apanI cetanA ko sthira rkhiye| 296

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vizuddhi ke pazcAt punaH cetanA mUlAdhAra para le Aiye aura kriyA kI punarAvRtti kiijiye| kumbhaka kI sukhada sthiti taka uparokta kriyA kIjiye / aba mUlabandha zithila kiijiye| uDDiyAna bandha ko mukta kiijiye| anta meM jAlandhara bandha haTAiye tathA dhIre-dhIre pUraka kIjiye / eka bAra sAmAnya zvAsa-prazvAsa kriyA ke uparAnta 'mahAbandha' kA abhyAsa punaH kiijiye| TippaNI cetanA ko eka cakra se dUsare cakra para sthAnAMtarita kara cakra ke ThIka sthAna para lAne meM prArambhika abhyAsiyoM ko kaThinAI hogI / aise abhyAsiyoM ko pariziSTa meM dI gayI jAnakArI dvArA unakI sthiti jJAta kara sthUla anumAna se usa pradeza para dhyAna karanA caahie| kSamatAnukUla adhika dera taka zvAsa rokane para yaha abhyAsa bahuta hI prabhAvazAlI ho jAtA hai| abhyAsI ko dhIre-dhIre kumbhaka kI avadhi meM vRddhi karanI cAhie / kisI bhI sthiti meM tanAva nahIM par3ane paaye| AvRtti " nau AvRttiyoM tk| sAvadhAnI tInoM bandhoM ke svataMtra varNana meM batalAye anusAra | tInoM bandhoM meM adhikAra - prApti ke uparAnta hI 'mahAbandha' kA abhyAsa kiijiye| lAbha .... tInoM bandhoM ke lie varNita lAbha kI prApti hotI hai| Atmika zakti ke pravAha ko utprerita karane tathA dhyAna ke pUrva mana ko antarmukhI banAne ke lie eka zaktizAlI abhyAsa hai| ataH AdhyAtmika sAdhakoM ke lie vizeSa rUpa se lAbhaprada hai| 297

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mudrA prastAvanA hajAroM varSa pUrva bhArata meM adhikAMza vyaktiyoM, vizeSakara jJAna yA satya kI khoja karane vAle sacce jijJAsuoM ko Asana, prANAyAma Adi yogAbhyAsoM kI vidyA saralatA se prApta ho jAtI thii| tathApi ucca zaktizAlI abhyAsoM kA jJAna kucha cune hue logoM kI hI dharohara rahA karatI thii| yaha jJAna guru ziSya ko pradAna kiyA karate the yA prAcIna RSiyoM dvArA racita saMskRta graMthoM ke mAdhyama se isa jJAna kI prApti kI jAtI thI / parantu vartamAna kAla meM samasta vizva ke bahusaMkhyaka vyakti apane AdhyAtmika jJAna ke vikAsa ke lie utsuka tathA taiyAra haiM / vizeSa rUpa se isa navIna kAla meM gupta vidyAoM kA hI vistAra yA pracAra adhika hai| yoga ke mahatvapUrNa abhyAsoM meM mudrAoM kA abhyAsa mahatvapUrNa hai| kuMDalinI zakti ke jAgaraNa meM mudrAoM kA abhyAsa sahAyaka hai / ataH yaha abhyAsa AsanoM evaM prANAyAmoM ke abhyAsa se adhika zaktizAlI mAnA jAtA hai / mudrA evaM anya yaugika abhyAsoM kA varNana karane vAlA sabase prAcIna graMtha 'gheraNDa saMhitA' hai / 'haTha yoga' ke isa graMtha kI racanA muni gheraNDa ne kI thI / isa graMtha meM yoga ke devatA zivajI apanI palI evaM ziSyA pArvatI jI se kahate haiM - "he devI, maiMne tumheM mudrAoM kA jJAna pradAna kiyA hai| kevala inakA jJAna hI saba siddhiyoM kA dAtA hai|" gheraNDa saMhitA meM kula paccIsa mudrAoM kA varNana kiyA gayA hai / inameM 298

Page #316
se adhikAMza kA abhyAsa yogya guru ke nirdezana meM hI karanA cAhie / satyataH koI bhI ucca abhyAsa binA nirdezana ke nahIM karanA cAhie / yahI kAraNa hai ki yahA~ kucha cunI huI, sarala evaM sarvasAdhAraNa abhyAsa ke yogya mudrAoM kA hI varNana kiyA gayA hai| citta ko prakaTa karane vAle kisI vizeSa bhAva ko mudrA kahate haiM / ucca zreNI ke bhAratIya nRtyoM meM mudrA hAthoM kI vizeSa avasthA hai jo AMtarika bhAvoM yA saMvedanAoM kA saMketa karatI hai| yonimudrA, cinmudrA Adi aneka mudrAe~ hAtha kI hI vizeSa sthitiyA~ haiM / nRtya - prakriyAoM kI bhA~ti inakA uddezya bhI aMtaraMga bhAvoM kA prakaTIkaraNa yA sAdhaka ke AdhyAtmika bhAvoM kI ora saMketa karanA hai| pratidina sAmAnyataH ghaTane vAlI bAhya jagata kI kriyAoM ke prati hama saceta rahate haiM | kucha mudrAoM dvArA ina anaicchika zarIragata pratikriyAoM para niyaMtraNa prApta kiyA jAtA hai / mudrAoM kA abhyAsa sAdhaka ko sUkSma zarIra - sthita prANa - zakti kI taraMgoM ke prati jAgarUka banAtA hai| abhyAsI ina zaktiyoM para cetana rUpa se niyaMtraNa prApta karatA hai / phalataH vyakti apane zarIra ke kisI aMga meM usakA pravAha le jAne yA anya vyakti ke zarIra meM use pahu~cAne kI (anya vyakti kI prANika yA mAnasika cikitsA ke lie) kSamatA prApta karatA hai| : adhikAMza mudrAoM kA saMgaThana baMdha, Asana evaM prANAyAma ke sammilana se hotA hai jo eka hI abhyAsa kahalAtA hai / pratyeka abhyAsa ke nizcita lAbha haiM; ataH yoga zaktizAlI abhyAsa kA nirmANa karatA hai / inake abhyAsa se bAhya jagata se sambandha TUTa jAtA hai, indriyA~ aMtarmukhI hokara pratyAhAra kI sthiti nirmita karatI haiN| isalie ye abhyAsa AdhyAtmika sAdhakoM ke lie atyadhika upayogI haiM / citta ko ekAgra karane meM bhI ye abhyAsa samartha haiN| . : yadyapi inakA prAthamika uddezya AdhyAtmika hai parantu jaisA ki varNana kiyA jA cukA hai, inase mAnasika evaM zArIrika lAbha kI prApti hotI hai / lAbhoM kA vistRta varNana pratyeka mudrA kI vidhi ke sAtha Age prastuta kiyA gayA

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jJAna mudrA aura cinmudrA jJAna mudrA jJAna mudrA vidhi dhyAna ke kisI eka Asana meM baiTha jAiye / donoM hAthoM kI tarjaniyoM ko isa prakAra mor3iye ki unakA sparza aMgUThoM ke AdhAra se ho| zeSa tIna aMguliyoM ko eka-dUsare se kucha dUrI para phailAye rkhiye| hAthoM ko ghuTanoM para rakhiye / hatheliyoM kA rukha nIce kI ora rhe| aMgUThoM evaM anya tIna aMguliyoM (binA mur3I huI) kI dizA ghuTanoM ke . sAmane bhUmi kI ora rhe| vinmudrA vidhi pUrNa abhyAsa jJAna mudrA kI bhA~ti hI hai, aMtara itanA hai ki hatheliyA~ ghaTanoM para Upara kI ora khulI huI rheN| samaya kisI bhI Asana meM dhyAna-kAla meM uparokta kisI eka mudrA meM hAthoM kI sthiti honI caahie| lAbha nAr3iyoM ke pravAha kI dizA ko hAtha se viparIta karate hue yaha abhyAsa sthira avasthA meM lambI avadhi taka rahane kI kSamatA pradAna karatA hai| aMgUThe aura tarjanI kA yoga aura madhyamA, anAmikA va kaniSThikA kA alagAva triguNa para jIva- brahma - aikya kA saMketa hai| 300

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zAmbhavI mudrA zAmbhavI mudrA zAmbhavI mudrA / vidhi dhyAna ke kisI Asana meM baiThiye / pITha sIdhI rhe| hAthoM ko ghuTanoM para cinmudrA yA jJAna mudrA meM rakhiye / sAmane kisI bindu para dRSTiM ekAgra kiijiye| tatpazcAt adhika se adhika Upara dekhane kA prayAsa kIjiye / sira sthira rahe / aba bhrUmadhya - dRSTi kIjiye / vicAroM ko rokiye / dhyAna kiijiye| samaya - jitanI dera saMbhava ho / prAraMbha meM kucha dera abhyAsa kIjiye / .' abhyAsa karate hue dhIre-dhIre samaya bddh'aaiye| lAbha AjJA cakra ko jAgrata karane vAlI eka zaktizAlI kriyA hai / AjJA cakra nimna evaM ucca cetanA ko jor3ane vAlA kendra hai| zArIrika lAbha pradAna kara A~khoM ke snAyuoM ko majabUta banAtA hai| mAnasika stara para isa abhyAsa se mana kI zAnti prApta hotI hai, tanAva evaM cintA kA nivAraNa hotA hai| 301

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nAsikAgra dRSTi nAsikAgra dRSTi nAsikAgra dRSTi vidhi dhyAna ke Asana meM baiTha jAiye / merudaNDa sIdhA rahe va mu~ha sAmane ho / nAsikA ke aMtima sire (agra bhAga) para dRSTi ekAgra kiijiye| lAbha kucha dera ke lie aMtaraMga yA bahiraMga kumbhaka kIjiye / isa sthiti meM | kumbhakoM ke madhya pUraka-recaka karate samaya dRSTi nAsikAgra para hI rhegii| dIrgha avadhi ke abhyAsa meM zvAsa - kriyA sAmAnya rhegii| sAvadhAnI netroM para tanAva na par3ane paaye| kucha haphtoM yA mahInoM ke abhyAsa ke uparAMta samaya meM vRddhi kIjiye / zvAsa zAMbhavI mudrA kI bhA~ti isase bhI ekAgratA meM vRddhi hotI hai| yaha mUlAdhAra cakra ko jAgrata karatI hai| abhyAsI ko aMtarmukhI tathA AdhyAtmika stara para pahu~cAtI hai| 302

Page #320
mAMDUkI mudrA mAMDUkI mudrA vidhi bhadrAsana meM baiTha jAie / (Asana ke abhyAsa meM dekhiye) nAsikAgra dRSTi ke abhyAsa meM dhIre - dhIre pUraka aura recaka kIjiye / hara prakAra kI gandha para cetanA ko le jAiye / lAbha mUlAdhAra ko jAgRta karane ke lie mahatvapUrNa abhyAsa hai| dhyAna kI ucca avasthA meM divya gandha ko grahaNa karane ke lie upayogI TippaNI * nAsikAgra dRSTi se bahuta kucha samAnatA rakhane ke kAraNa ise usI khaNDa meM rakhA gayA hai| 303

Page #321
bhUcarI mudrA bhUcarI mudrA . bhUcarI mudrA vidhi padmAsana, siddhAsana yA kisI bhI dhyAna ke Asana meM baiThiye / dAhine hAtha ko ghuTane para rkhiye| .... bAe~ hAtha ko mu~ha ke sammukha uThAiye / pUrI bhujA kSaitija sthiti meM rhegii| hatheliyA~ nIce kI ora khulI rheNgii| aMgUThe ko UparI hoTha tathA nAsikA ke AdhAra para sthira kIjiye / isI hAtha kI caturtha yA choTI aMgulI kI ora ekAgra dRSTi se dekhiye / kucha dera isa aMgulI para tanAvarahita gahana ekAgratA ke bAda hAtha ko haTA liijiye| parantu usI sthAna para dRSTi ekAgra rakhiye jahA~ choTI aMgulI thI / adhika se adhika dera isa rikta sthAna paraM dRSTi rakhiye / riktatA kI apekSA aura kucha bhI vicAra na uThane dIjiye / lAbha ekAgratA evaM smaraNa zakti meM vRddhi karatA hai | mana ko aMtarmukhI banAtA . hai; ataH dhyAna kI taiyArI kA uttama abhyAsa hai| TippaNI AraMbha meM abhyAsa kaThina ho sakatA hai parantu abhyAsa se saralatama bana jAtA hai| 304

Page #322
AkAzI mudrA AkAzI mudrA vidhi dhyAna ke kisI Asana meM baitthiye| jihvA ko pIche mor3akara UparI tAlu se sparza kIjiye / (khecarI mudrA) ujjAyI prANAyAma tathA zAMbhavI mudrA kA abhyAsa kIjiye / dhIre-dhIre sira ko kucha pIche mor3iye / (pUrI taraha nahIM) dhIre-dhIre dIrgha pUraka kiijiye| . sira kI isa jhukI avasthA meM ujjAyI prANAyAma se gale meM kharAza bhI ho sakatI hai parantu kucha abhyAsa ke pazcAt yaha abhyAsa kaSTarahita ho jAyegA / (citra ke lie mUrchA prANAyAma dekhiye) samaya .. adhikatama avadhi taka aMtima sthiti meM rukiye / yadi kucha hI samaya ke uparAMta abhyAsa kaThina jAna par3e to ujjAyI prANAyAma, khecarI mudrA tathA zAMbhavI mudrA ko mukta kiijiye| kucha dera vizrAma kara kriyA kI pusgavRtti kIjiye / ekAgratA. . . AjJA cakra pr| sAvadhAnI sabhI mudrAoM kI bhA~ti isakA prazikSaNa bhI yogya nirdezana meM lIjiye / lAbha yaha ucca yaugika avasthA hai jisameM sAdhaka cetanA kI ucca sthiti ko prApta karatA hai| yaha mudrA mana ko sthiratA evaM zAMti pradAna karatI hai| ujjAyI prANAyAma, zAMbhavI tathA khecarI mudrA ke lAbha milate haiM / 305

Page #323
tar3AgI mudrA tAgI mudrA tar3AgI mudrA vidhi pazcimottAnAsana meM baiTha jAiye, parantu paira kucha dUra-dUra rheNge| ... dhar3a sAmane jhukAkara hAthoM se pairoM ke aMgUThe pakar3iye / dIrgha pUraka kIjiye | isa kAla meM udara ke snAyuoM kA vistAra bAhara kI ora adhika se adhika kiijiye| kSamatAnusAra atarkumbhaka lgaaiye| sampUrNa zarIra ko zithila kara recaka kIjiye / aMgUThoM ko pakar3I huI avasthA meM zvAsa - kriyA sAmAnya rkhiye| dIrgha pUraka ke sAtha uparokta varNita kriyA kI punarAvRtti kIjiye / AvRtti isakA abhyAsa 10 bAra kIjiye | ekAgratA maNipura cakra pr| lAbha jaThara evaM sabhI udarastha aMgoM ko vyavasthita kara pAcana - kriyA meM sudhAra karatA hai / ataH isa pradeza ke rogoM kA nivAraNa hotA hai / aMtaraMga pradeza meM sthita aneka nAr3iyoM ko utprerita kara unake kAryoM ko niyamita karatA hai / pariNAmataH sampUrNa zarIra kI kArya-kSamatA bar3ha jAtI 306 .

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bhujaMginI mudrA bhujaMginI mudrA vidhi kisI bhI dhyAna ke Asana meM baiThiye / sampUrNa zarIra ko zithila kiijiye| isa mudrA meM abhyAsI mu~ha ke dvArA zvAsa lene kA prayAsa karatA hai / pAnI pIne kI bhA~ti vAyu ke kaI kaI ghUTa lete hue use phephar3oM meM nahIM, varan peTa meM pahu~cAne kI koziza kIjiye / adhikatama avasthA taka peTa kA vistAra kiijiye| kucha dera zvAsa ko bhItara rokiye| tatpazcAt DakAra lete hue zvAsa ko bAhara nikAliye / ' kriyA kI punarAvRtti kiijiye| AvRtti .. icchAnusAra AvRttiyA~ kiijiye| vizeSa bImAriyoM meM adhika bAra kriyA kI punarAvRtti kIjiye | .... kisI bhI samaya abhyAsa kiyA jA sakatA hai parantu haThayoga kI zaMkha prakSAlana kriyA (haThayoga ke abhyAsa meM dekhiye) ke uparAMta karane se adhika lAbha milatA hai| TippaNI yaha abhyAsa pAcaka rasa utpanna karane vAlI graMthiyoM evaM annanalikA kI dIvAroM ko navajIvana pradAna karatA hai / udara ko svastha banAtA hai| isa pradeza meM ekatrita purAnI vAyu kA nikAsa karatA hai| 307

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kAkI mudrA kAkI mudrA kAkI mudrA .. vidhi dhyAna ke kisI Asana meM baiThiye / hoThoM se eka sa~karI nalI bnaaiye| nAsikAgra dRSTi kiijiye| mu~ha se dhIre - dhIre dIrgha pUraka kiijiye| hoThoM ko paraspara banda karate hue nAsikA se dhIre - dhIre recaka kIjiye / punaH mu~ha se pUraka kara kriyA ko duharAiye / samaya jitanI dera sambhava ho| lAbha mu~ha se bhItara jAne vAle vAyu - pravAha kA samparka mu~ha kI dIvAroM se hotA hai tathA aneka bImAriyoM ko rokane yA dUra karane meM yaha abhyAsa madada karatA hai| sAtha hI nAsikAgra dRSTi ke lAbha kI prApti hotI hai| samasta zArIrika-saMsthAnoM ko zItalatA pradAna karatA hai| 308

Page #326
azvinI mudrA azvinI mudrA -vidhi prathama sthiti dhyAna ke kisI bhI Asana meM baiThiye / zarIra ko zithila kIjiye / netroM ko banda kara svAbhAvika zvAsa lIjiye / gudAdvAra kI mAMsapeziyoM (sphincter muscles) ko kucha sekeNDa ke lie saMkucita kara prasArita kiijiye| isa kriyA kI adhika se adhika AvRttiyA~ kIjiye / dvitIya sthiti prathama sthiti kI taraha hI baiThiye / gudAdvAra ko dhIre-dhIre saMkucita karate hue pUraka kIjiye / snAyuoM kA saMkucana banAye rakhate hue hI aMtaraMga kumbhaka lagAiye / recaka kiijiye| saMkucita snAyuoM ko zithila kIjiye / apanI suvidhAnusAra kriyA kI punarAvRtti kIjiye / samaya - kSamatAnusAra Asana kIjiye, apekSAkRta adhika zrama na kIjiye / krama dina meM kisI bhI samaya yA yogAbhyAsa kAryakrama meN| .. isa abhyAsa ke pariNAmasvarUpa azva kI taraha hI gudA ke snAyuoM para niyantraNa prApta kiyA jAtA hai| isa abhyAsa kI siddhi para vyakti apanI prANa-zakti ke hAsa ko rokane meM samartha hotA hai / isa taraha zakti kA saMcaya hotA hai| isakA pravAha Upara kI ora hotA hai; jisase amUlya uddezyoM kI parti hotI hai| yaha mUlabaMdha kI prArambhika kriyA hai (mUlabaMdha kA adhyAya dekhiye)| bavAsIra, gudA yA garbhAzaya ke bAhyagata hone kI dazA meM isakA abhyAsa lAbhaprada hai, vizeSakara sira ke bala kiye jAne vAle AsanoM ke sAtha isakA yoga adhika prabhAvapUrNa hotA hai| A~toM ke vakroM ko kriyAzIla banAte hue apacana dUra karatA hai| lAbha 309

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khecarI mudrA khecarI mudrA rAjayoga kI vidhi mu~ha ko banda kara jihvA ke agra bhAga se tAlu kA sparza kIjiye / adhika jora na dete hue jihvAgra ko adhikAdhika pIche mor3iye / vaikalpika rUpa se isa avasthA meM ujjAyI prANAyAma kA abhyAsa kara sakate haiN| naye abhyAsI kucha dera meM hI asuvidhA kA anubhava kreNge| unheM kucha kSaNoparAMta jihvA ko sAmAnya sthiti meM lAkara punaH jihvA kA bandha lagAnA caahie| niyamita abhyAsa karane se jihvA tAla ke UparI chidra se Upara calI jAyegI / isase mastiSka ke nAr3I kendroM kI kriyAzIlatA bar3hatI hai| . haThayoga kI vidhi ucca abhyAsI ko guru ke nirdezana meM isakA abhyAsa karanA caahie| isake lie dhairyapUrvaka niyamita abhyAsa kI AvazyakatA hai / jihvA ke nIce ke snAyuoM kA saMbaMdha- viccheda dhIre-dhIre prati saptAha karanA hogA / isake lie zalya - vidhi yA tIvra dhAra vAle patthara kA prayoga kiyA jA sakatA hai| dUdha duhane kI sI kriyA dvArA lambI avadhi taka jihvA kI mAliza kIjiye / isa kriyA ko sugama banAne ke lie makkhana, tela Adi snigdha drava kA prayoga kiyA jA sakatA hai| mahInoM isa kriyA kA abhyAsa kIjie, jaba taka ki jihvAgra kA sparza bhrUmadhya se hone na lage / jihvA kI lambAI itanI bar3ha jAne para khecarI mudrA kA abhyAsa sambhava ho jAtA hai| jihvA ko mor3akara sAvadhAnIpUrvaka tAlu ke UparI chidra se adhika se adhika bhItara le jAne kI koziza kIjie | isase prabhAvita hokara zvAsa - mArga banda ho jAyegA aura 'lalanA cakra' jAgRta hogaa| zvAsa khecarI mudrA ke prArambhika abhyAsI zvAsa - kriyA sAmAnya rkheN| 310

Page #328
kucha haphtoM yA mahInoM ke abhyAsa ke bAda zvAsa kI gati dhImI karate jAnA cAhie / do mahInoM yA adhika avadhi ke bAda zvAsa kI gati prati minaTa 5 se 8 taka honI cAhie / yogya nirdezaka ke nirdezana meM abhyAsa karate hue adhika avadhi ke abhyAsa ke bAda zvAsa-kriyA meM nyUnatA bhI lAI jA sakatI hai| AvRtti icchAnusAra yA saMbhAvita avadhi taka / zAMti aura vizrAma kAla meM abhyAsa uttama hogA / isa abhyAsa kA yoga anya yogAbhyAsa ke sAtha kiyA jA sakatA hai| vyaktigata kriyAoM ke adhyAya meM isakI vistRta vivecanA kI gayI hai| sAvadhAnI binA guru ke nirdezana ke pUrNa abhyAsa na kIjiye / jo sAdhaka bahuta kar3I mehanata karate haiM, unako kar3ave svAda kA anubhava prApta hotA hai| yaha hAniprada hai| ataH isa sthiti meM abhyAsa banda kara diijiye| lAbha .. - mAnava zarIra para sUkSma prabhAva DAlatA hai| tAlu ke pIche ke randhra meM aneka dAba-bindu tathA granthiyA~ haiN| inakA zArIrika kriyAoM para atyadhika niyaMtraNa rahatA hai / mor3I huI jihvA ke kAraNa inake rasa - srAva kI kriyA meM vRddhi hotI hai| isase zArIrika svAsthya ko bahuta lAbha pahu~catA hai| lAra kI utpatti hotI hai jisase bhUkha - pyAsa dUra hotI hai| bhUmi ke nIce adhika avadhi taka rahane vAle yogI pUre samaya khecarI mudrA lagAye rahate haiN| ataH binA kisI prakAra kI hAni pahu~ce icchAnusAra avadhi taka zvAsa rokane meM samartha hote haiN| yaha mudrA prANa - zakti ke saMcaya evaM kuNDalinI - zakti ko jAgRta karatI isa abhyAsa kI pUrNatA kI prApti para sUkSma evaM sthUla zarIra ke madhya sambandha-viccheda ho jAtA hai / cetanA kI sthiti sUkSma evaM sthUla stara ke madhya arthAt AkAza meM ho jAtI hai| prAcIna yoga zAstroM meM isa mudrA ko bahuta mahattvapUrNa mAnA jAtA hai / 311

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yoga mudrA yoga mudrA vidhi padmAsana meM baiThiye / samasta zarIra ko zithila kIjiye / netroM ko baMda kara recaka kiijiye| zvAsa rokiye aura mUlAdhAra cakra para dhyAna kiijiye| zvAsa kA anubhava karate hue dhIre-dhIre pUraka kiijiye| ... . cetanA ko mUlAdhAra cakra se AjJA cakra para laaiye| recaka kriyA prArambha karate hue sAmane jhukiye / sAtha hI cetanA ko AjJA cakra se nIce mUlAdhAra para le Aiye / zvAsa kI gati evaM zarIra kI gati meM samAnatA honI caahiye| recaka kriyA ke sAtha hI sAmane sira kA sparza bhUmi se ho / mUlAdhAra para dhyAna karate hue kucha dera ke lie bahirkumbhaka lgaaiye| pUraka karate hue dhar3a ko sIdhA kara cetanA ko AjJA cakra para lAiye / dhaDa kI lambarUpa avasthA meM zvAsa ko rokate hue AjJA cakra para dhyAna kiijiye| recaka karate hue dhar3a ko dhIre - dhIre nIce jhukAiye / TippaNI yogamudrA Asana kI bhA~ti hI abhyAsa kI vidhi hai; kevala ekAgratA kI kriyA meM bhinnatA hai| . lAbha dhyAna kI taiyArI ke lie ati uttama abhyAsa hai| AdhyAtmika zakti ke prati jAgarUkatA evaM niyaMtraNa pradAna karatA hai| mana meM sthiratA evaM zAnti lAtA hai / krodha yA adhika tanAva ke samaya abhyAsa karanA cAhie / yogamudrA nAmaka Asana (AsanoM kA adhyAya dekhiye ) ke sabhI lAbha pradAna karatA hai| 312 .

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prANa mudrA dvitIya avasthA prANa mudrA . caturtha avasthA vidhi dhyAna ke kisI bhI Asana meM baiTha jAiye / merudaNDa laMbavat ho va mu~ha sAmane kI ora ho / hAthoM ko goda meM rakhiye .. tathA netroM ko baMda kiijiye| prathama avasthA kSamatAnusAra lambA recaka kIjiye / isa kriyA meM udara ke snAyuoM kA saMkocana karate hue. phephar3oM se adhikatama vAyu kA niSkAsana kIjiye / zvAsa rokiye, sAtha hI mUlabaMdha lgaaiye| .. mUlAdhAra cakra para dhyAna kIjiye / - ArAmadAyaka sthiti taka zvAsa rokiye| dvitIya avasthA / mUlabaMdha zithila kIjiye / udara kA vistAra karate hue dhIre-dhIre laMbA pUraka kIjiye | adhikatama mAtrA meM vAyu kA praveza phephar3oM meM honA cAhie / sAtha hI hAthoM ko uThAkara nAbhi pradeza ke sammukha le Aiye / hatheliyA~ dhar3a kI ora khulI raheM / donoM hAthoM kI aMguliyoM kA rukha eka-dUsare kI ora ho; parantu ve Apasa meM sparza na kareM / isa dvitIya abhyAsa meM udara se pUraka karate samaya prANa-zakti kA anubhava mUlAdhAra cakra se Upara maNipura cakra meM jAte hue kiijiye| 313

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paMcama avasthA udara dvArA kI gaI pUraka - kriyA evaM hAthoM kI gati ko paraspara saMbaMdhita kiijiye| tRtIya avasthA . chAtI kA vistAra karate hue pUraka kriyA karate jaaie| sAtha hI hAthoM ko Upara uThAiye / isa avasthA meM hAthoM kI sthiti chAtI ke sammukha ho / chAtI ke vistAra dvArA pUraka karate hue isa abhyAsa meM anubhava kIjiye ki maNipura se prANa - zakti anAhata kI ora khIMcI gayI hai| caturtha avasthA kaMdhoM ko Upara uThAte hue phephar3oM meM aura adhika vAyu bharane kI koziza kIjiye / isa abhyAsa meM anubhava kIjiye ki prANazakti anAhata cakra se vizuddhi cakra meM A gayI / tatpazcAt vaha AjJA cakra meM taraMgoM ke samAna prasArita hotI huI sahasrAra meM pahu~ca gyii| hAthoM ko grIvA ke samIpa lAte hue gati kA saMbaMdha zvAsa se kiijiye| paMcama avasthA donoM hAthoM ko dhar3a ke donoM bAjuoM meM phailAte hue aMtaraMga kuMbhaka kIjiye / aMtima avasthA meM phaile hue hAtha kAnoM ke samatala rheNge| hAtha bAhara kI ora phaile raheMge, parantu pUrI taraha tane hae nahIM rheNge| . 314 .

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sahasrAra para dhyAna kiijie| . sira se zuddha jyoti - cakra ko nikalate hue dekhane kA prayAsa kreN| anubhava kIjie ki ApakA samasta zarIra sampUrNa mAnava jAti meM zAnti kI taraMgeM bikhera rahA hai | adhikatama avadhi taka isa sthiti meM rukiye / phephar3oM para tanAva na pdd'e| aba uparokta pA~coM kriyAoM kI viparIta rUpa se punarAvRtti karate hue tathA recaka kriyA karate hue prArambhika avasthA meM lauTa Aiye / recaka kI antima sthiti meM cetanA mUlAdhAra cakra para honI cAhie / recaka ke samaya anubhava karate jAiye ki prANa zakti kramazaH nIce ke cakroM kI ora A rahI hai| yaha viparIta rUpa pUraka kI bhA~ti hogA | dhImI kintu gaharI zvAsa lete hue zarIra kA zithilIkaraNa kIjiye / ekAgratA abhyAsI kI cetanA kA pravAha mUlAdhAra se sahasrAra evaM sahasrAra se mUlAdhAra kI ora avirala evaM samakAlIna honA cAhie | isakA saMbaMdha zvasana evaM hAtha kI kriyAoM se ho / pUrNatA -prApti para zvAsa zveta prakAza kI dhArA kI taraha Upara car3hatI evaM nIce utaratI huI suSumnA nAr3I meM dikhAI degii| . * krama . dhyAnAbhyAsa ke puurv| sAvadhAnI ... niyamita abhyAsa se pUraka, kumbhaka va recaka kI avadhi meM vRddhi kareM / phephar3oM para adhika tanAva na pdd'e| . lAbha .. yaha eka zreSTha mudrA hai jisameM prANAyAma (sUkSma zakti para niyaMtraNa) kA yoga, mudrA ke sAMketika bhAvoM se hai| pratyeka vyakti meM nihita suSumnA prANa zakti ko jAgRta karane ke lie prathama zreNI kA abhyAsa hai| yaha prANa zakti kA vitaraNa sampUrNa zarIra meM karatA hai / isa prakAra hamAre zArIrika bala, vyaktigata AkarSaNa zakti tathA svAsthya meM vRddhi hotI hai| 315

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viparItakaraNI mudrA viparItakaraNI mudrA viparItakaraNI mudrA nAmaka Asana kreN| (AsanoM kA adhyAya dekheM) netroM ko banda kara khecarI mudrA lagAiye / ujjAyI prANAyAma kIjiye / pUraka karate samaya zvasana evaM cetanA ko maNipura cakra se vizuddhi cakra kI ora jAte hue anubhava kiijiye| recaka karate samaya cetanA ko vizuddhi cakra para kendrita kiijiye| dvitIya pUraka ke sAtha punaH yaha anubhava kIjiye ki cetanA evaM zvasana - pravAha maNipura cakra se vizuddhi cakra kI ora hai| kSamatA ke anupAta meM kriyA kI punarAvRtti kiijiye| samaya prathama dina kucha sekeNDa taka abhyAsa kreN| dhIre - dhIre avadhi bddh'aaiye| 15 minaTa yA adhika dera taka abhyAsa kiyA jA sakatA hai| Asana aura mudrA yA kisI eka ke abhyAsa ke anta meN| sambhava ho to dhyAna ke pUrva / bhojana ke kama se kama tIna ghaMTe uparAnta hI yaha mudrA kiijiye| sImAe~ ucca raktacApa, hRdaya kI gambhIra bImArI yA cullikA granthi ke bar3ha jAne para abhyAsa kA niSedha hai| lAbha isase zarIra meM prANa ke pravAha meM sUkSma parivartana AtA hai| vizeSataH yaha abhyAsa sUkSma zarIra meM sthita prANa ke kendra arthAt maNipura cakra se prANazakti kA pravAha pracura mAtrA meM pavitratA ke kendra yAne vizuddhi cakra kI ora karatA hai| isa prakAra samasta sUkSma zarIra ke zuddhikaraNa meM sahAyatA milatI hai| ataH yaha abhyAsa bhautika stara para bImArI Adi ke prakaTIkaraNa ko rokatA hai / yaha oja-zakti ko Upara ke kendroM meM le jAne kI eka mahattvapUrNa mudrA hai| 316 .

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. mahAmudrA . . . . . . . . . . . . . . . . . . . . . .. . : ::::::::::: . .. -. - -.-.. . .- -. . mahAmudrA mahAmudrA - vidhi bhUmi para isa vidhi se baiThiye ki dAhine paira kI er3I gudAdvAra ke nIce rahe tathA bAyA~ paira zarIra ke sAmane phailA rhe| itanA sAmane jhukiye ki Apa donoM hAthoM se bAyeM paira ke aMgUThe ko pakar3a skeN| pUre zarIra ko zithila kiijiye| dIrgha pUraka kiijiye| mUlabandha evaM zAmbhavI mudrA kA abhyAsa kIjiye / aMtaraMga kumbhaka lagAte hue cetanA ko kramazaH mUlAdhAra, vizuddhi evaM AjJA cakra meM ghumAiye / pratyeka cakra para cetanA ko mAtra eka yA do sekeNDa taka rkhiye| zvAsa rokane kI kSamatAnusAra cetanA ko mUlAdhAra, vizuddhi, AjJA, mUlAdhAra, vizuddhi, AjJA, Adi para ghumAte rhie| citra meM darzAye laghu vRtta cetanA bindu ko spaSTa karate haiN| ___ aba dhIre se recaka kiijiye| 317

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sAmane jhukI huI avasthA meM zvAsa rokiye| dIrgha pUraka kIjiye | kriyA kI punarAvRtti kIjiye / bAyeM paira kI er3I ko gudAdvAra ke nIce rakhate hue tathA dAhine paira ko .. sAmane phailAkara abhyAsa kIjiye | prakArAntara yadi kisI ko isa avasthA meM abhyAsa karane meM kaThinAI ho to use siddhAsana yA siddhayoni Asana meM mahAmudrA karanI caahie| khyAla rakheM ki er3I se gudA - pradeza para isI bhA~ti dabAva pdd'e| .... AvRtti prArambhika abhyAsI pratyeka paira se 3 bAra abhyAsa kara sakatA hai| dhIre-dhIre icchAnusAra kriyA kI saMkhyA meM vRddhi kI jA sakatI hai| krama kisI bhI samaya abhyAsa kiyA jA sakatA hai| vizeSakara dhyAna ke pUrva abhyAsa karane kA nirdeza diyA jAtA hai / sAvadhAnI jitanI adhika dera kumbhaka kiyA jAye, utanA hI lAbhaprada hai parantu phephar3oM para kisI prakAra kA tanAva na pdd'e| lAbha sampUrNa zarIra evaM mana ko sthira karatA hai isalie dhyAna kI uttama taiyArI karatA hai| pUre zarIra kI prANa - zakti ko utprerita karatA hai| .. udara kI avyavasthA dUra karatA hai| 318 .

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mahAvedha mudrA mahAbedha mudrA mahAvedha mudrA vidhi ___ dAyeM paira kI er3I ko gudAdvAra ke nIce rakhiye tathA bAyeM paira ko sAmane phailAte hue baiTha jaaiye| sAmane jhukakara donoM hAthoM se phaile hue paira ke aMgUThe ko pakar3iye / pUrI taraha pUraka kIjiye / tatpazcAt dIrgha recaka kIjiye | nAsikAgra dRSTi kiijiye| jAlandhara bandha, mUlabandha tathA uDDiyAna bandha lagAiye / kramazaH mUlAdhAra, maNipura evaM vizuddhi cakra para dhyAna kIjie / pratyeka cakraM para eka yA do sekeNDa apanI cetanA ko rakhane ke uparAnta dUsare cakra para cetanA ko le Aiye - mUlAdhAra, maNipura, vizuddhi, mUlAdhAra, maNipura, vizuddhi... isa prakAra / ArAmadAyaka sthiti taka zvAsa bAhara rokakara abhyAsa kIjiye / aba kramazaH uDDiyAna bandha, mUlabandha aura anta meM jAlandhara bandha ko zithila kiijiye| sAtha hI netroM ko bhI zithila kIjiye / dhIre-dhIre dIrgha pUraka kiijiye| lAbha AtmA se saMbaMdha sthApita karane kA yaha bahuta hI zaktizAlI prayoga hai| 'bedha' kA artha hai- bedhanA yA chednaa| isameM cetanA dvArA cakroM evaM Atmika cetanA - patha ko bedhA jAtA hai / zeSa vivaraNa mahAmudrA kI bhA~ti hI hai / ___319

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vajrolI mudrA vajrolI mudrA vidhi sarala abhyAsa kisI bhI dhyAna ke Asana meM baiThiye | hAtha ghuTanoM para rheN| netroM ko banda kara zarIra ko zithila kIjiye / nimna udara pradeza para tanAva lAte hue tathA mUtra - praNAlI kA saMkocana karate hue prajanana - aMgoM ko Upara kI ora khIMciye / yaha AkuMcana kriyA ThIka vaisI hI hai jaisI ki. mUtra - tyAga kriyA ko kucha samaya taka rokane ke lie kI jAtI hai| prajanana -aMgoM kA khiMcAva kucha Upara kI ora honA caahie| ucca abhyAsa yogya guru ke nirdezana meM hI ucca abhyAsa karanA cAhie anyathA sthAyI coTa pahu~cane kI saMbhAvanA rahatI hai| mUtra - nalikA meM lagabhaga 12 iMca lambI cA~dI kI nalI kA praveza karAyA jAtA hai| isa nalikA se pAnI Upara khIMcA jAtA hai | isa kriyA meM pUrNatA prApti ke uparAMta isI nalI se madhu aura pArA Upara khIMcA jAtA hai / lambI avadhi ke abhyAsa ke uparAnta nalikA kI madada ke binA hI .. uparokta kriyA sampanna kI jA sakatI hai| prArambha meM 1 iMca taka hI cA~dI yA rabara kI nalI ko bhItara ddaaliye| tatpazcAt dhIre-dhIre yaha dUrI 12 iMca kiijiye| . ekAgratA svAdhiSThAna cakra pr| lAbha vajra nAmaka nAr3I se isakA saMbaMdha hai jo prajanana aMgoM meM prANa - zakti kA pravAha karatI hai| brahmacarya - pAlana ke lie upayogI vidhi hai / isa kriyA ke pariNAmasvarUpa prANa - zakti para niyaMtraNa prApta hotA hai jo ki prAyaH vIryapAta ke kAraNa naSTa ho jAyA karatI hai / isa zakti kA rUpa - parivartana ucca yaugika abhyAsa ke lie kara sakate haiN| 320

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yoni mudrA yoni mudrA vidhi kisI ArAmadAyaka dhyAna ke Asana meM baiThiye / padmAsana yA siddhAsana ko prAthamikatA dIjiye / dhIre-dhIre dIrgha pUraka kIjiye / zvAsa rokiye / hAthoM ko uThAkara mu~ha taka lAiye / karNa-chidroM ko aMgUThoM, A~khoM ko donoM tarjaniyoM tathA nAsikA - chidroM ko madhyamA aMguliyoM se baMda kIjiye / donoM hAthoM kI anAmikA evaM choTI aMguliyoM ko hoThoM ke Upara evaM nIce rakhate hue mu~ha ko baMda kIjiye / zvAsa ko bhItara rokate hue bindu para dhyAna kiijiye| nAda ko grahaNa karane kA prayAsa kreN| ArAmadAyaka sthiti taka zvAsa rokane ke uparAMta nAsikA para se aMguliyoM ko haTA liijiye| . recaka kIjiye / anya aMguliyA~ apane sthAnoM para hI rheNgii| pUraka kIjiye / isake aMta meM punaH donoM nathunoM ko banda kara lIjiye / varNita kriyA kI punarAvRtti kIjiye / TippaNI - vaddhayoni Asana dekhiye| samaya samaya kI suvidhaanusaar| ekAgratA 'bindu cakra pr| lAbha . . yaha pratyAhAra kI zaktizAlI kriyA hai| . vAstavikataH yaha prakriyA nAda yoga kI hai jisameM abhyAsI bindu se utpanna hone vAlI vibhinna sUkSma dhvaniyoM kA anubhava prApta karatA hai| 321

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navamukhI mudrA navamukhI mudrA vidhi 'dhyAna ke kisI bhI ArAmaprada Asana meM baiTha jAiye / dhImI evaM lambI zvAsa lete hue zarIra zithila kiijiye| zvAsa ke anubhava ke sAtha cetanA ko mUlAdhAra se svAdhiSThAna, maNipura anAhata, vizuddhi, AjJA, bindu aura sahasrAra taka phuNcaaiye| . antarkumbhaka lgaaiye| yoni mudrA meM varNita vidhi se karNa, netra tathA mu~ha ko baMda kara liijiye| mUlabandha evaM vajrolI mudrA kA abhyAsa kiijiye| . kumbhaka kI sthiti meM hI sahasrAra para dhyAna kiijiye| saMbhAvita avadhi taka kuMbhaka kIjiye / tatpazcAt nAsikA ko kholakara dhIre-dhIre recaka kIjiye / recaka kriyA ke samaya mUlabaMdha evaM vajrolI mudrA ko zithila kIjiye, parantu hAthoM ko yathAsthAna rkhie| sahasrAra para hI cetanA ko banAye rkhiye| recaka ke bAda kucha vizrAma kIjiye / kriyA kI punarAvRtti kiijiye| samaya binA tanAva ke jitanI dera saMbhava ho / TippaNI hamAre zarIra meM nau dvAra haiM jinake dvArA hama bAhya jagat ke indriya - jJAna kA anubhava grahaNa karate haiN| ye haiM- do kAna, do A~kha..do nAsikA chidra, mu~ha, gudAdvAra evaM mUtrendriya / zarIra rUpI guphA ke ye nau daravAje haiN| ina daravAjoM ko banda kara indriyoM ko antarmukhI banAkara vyakti AdhyAtmika jAgaraNarUpI dasaveM dvAra ko bhedane meM samartha ho jAtA hai| isa prakAra laukika cetanA ko zreSThatA pradAna kI jA sakatI hai / isa dasaveM apUrva dvAra kI sthiti sira ke zIrSa pradeza (sahasrAra) para hai / ise 'brahma dvAra' yA 'ucca cetanA' bhI kahate haiN| lAbha adhika zaktizAlI rUpa meM yoni mudrA ke lAbhoM kI prApti hotI hai| 322

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pAzinI mudrA pAzinI mudrA pAzinI mudrA vidhi prArambhika abhyAsa halAsana kIjiye / (AsanoM kA adhyAya dekhiye) pairoM ko lagabhaga AdhA mITara dUra kIjiye / inheM ghuTanoM se mor3iye / jA~ghoM ko chAtI ke itane samIpa lAiye ki ghuTanoM kA sparza kAnoM, kaMdhoM evaM bhUmi se ho| hAthoM ko majabUtI se pairoM evaM sira ke cAroM ora lapeTiye / dhIre-dhIre dIrgha zvasana kIjiye / maNipura cakra para cetanA ko rkhiye| ArAmadAyaka avasthA taka isa sthiti meM rukiye / ucca abhyAsa dvipAda kandharAsana kIjiye / (AsanoM ke adhyAya meM dekhiye) - zarIra meM zithilIkaraNa kriyA adhikatama rUpa se kIjiye / maMda evaM dIrgha zvasana kIjiye | maNipura cakra para dhyAna kIjiye / sAvadhAnI pITha kI mAMsapeziyoM ko adhika zrama na karanA pdd'e| lAbha nAr3I-saMsthAna meM saMtulana tathA sthiratA lAtA hai| pratyAhAra kI sthiti utpanna karatA hai| merudaNDa evaM usake cAroM ora kI nAr3iyoM ko kriyAzIla banAtA hai / pRSTha evaM udarastha aMgoM kI acchI mAliza karatA hai| prajanana - aMgoM ko zakti pradAna karatA hai| 323

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tAr3ana kriyA tAr3ana kriyA vidhi padmAsana meM baiThakara mUlAdhAra cakra kA dhyAna kiijiye| hatheliyA~ bhUmi para samatala tathA zarIra ke donoM bAjU meM sthira rheNgii| dIrgha pUraka ke bAda aMtarkumbhaka tathA jAlaMdhara baMdha kA abhyAsa kIjiye / hAthoM ko sIdhA karate evaM zarIra ko mor3ate hue Upara uThAIye evaM nIce lAte hue nitamboM ko jamIna para paTakie / mUlAdhAra cakra paraM ekAgratA. banAye rkhiye| kuMbhaka kI pUrNa avadhi meM kriyA kI punarAvRtti 7 bAra kiijie| ' tatpazcAt nitamboM ko bhUmi para TikAkara recaka kIjiye / recaka kriyA dIrgha evaM maMda rUpa se ho / yaha eka AvRtti hai / sAmAnya sthiti meM punaH dIrgha pUraka kIjiye tathA prakriyA ko duhraaiye| TippaNI abhyAsa meM anAvazyaka zrama na kIjiye / zarIra ko Upara uThAne evaM nIce lAne para nitamboM, pairoM ke pRSTha-pradezoM kA sparza bhUmi se ho evaM yaha kriyA sAtha-sAtha honI caahie| AvRtti prArambhika avasthA meM 3 AvRttiyA~ kiijie| abhyAsa ke bAda 10 yA adhika AvRttiyA~ kIjiye / ekAgratA pUrNa avasthA meM mUlAdhAra cakra para / sAvadhAnI nitamboM ko adhika vega se bhUmi para na paTakiye, anyathA coTa pahu~ca sakatI hai| lAbha pratyeka vyakti meM nihita suSupta kuNDalinI zakti (AdhyAtmika zakti) ko jAgRta karane ke lie yaha eka zaktizAlI abhyAsa hai| yaha zakti mUlAdhAra cakra meM rahatI hai / sthUla rUpa se isa zakti - jAgaraNa kA prakaTana. zArIrika zakti tathA sahana zakti kI vRddhi ke rUpa meM hotA hai| 324 .

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trATaka trATaka trATaka paramparA se isa abhyAsa ko haThayoga kA eka aMga mAnA jAtA hai| yaha abhyAsa 'mudrA' ke abhyAsa se samAnatA rakhatA hai isalie ise 'rAjayoga' kA bhI aMga mAnA gayA hai. isakA niyamita abhyAsa vyakti meM asIma ekAgratA kI vRddhi karatA hai / ekAgratA kI isa zakti ke pariNAmasvarUpa . sAdhakoM meM gupta-aprayukta zakti kA jAgaraNa hotA hai| vidhi .. isa kriyA kI aneka vidhiyA~ haiM kintu sarvamAnya evaM saralatama vidhiyA~ : nimnAnusAra haiMprathama abhyAsa aMdhere kamare meM kisI ArAmadAyaka Asana meM baiThiye / dhyAna ke AsanoM ko prAthamikatA diijiye| eka prajjvalita momabattI ko lagabhaga Der3ha yA do phuTa kI dUrI para netroM ke sAmane dharAtala para rakhiye / sarvaprathama netroM ko banda kIjiye / merudaNDa ko sIdhA evaM zarIra ko zithila rakhiye / . sthUla zarIra para pUrNataH apanI cetanA ko rakhiye / zarIra ko mUrtivata sthira 325

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* rakhiye | eka bAra Asana kI sthiti meM baiThane para pUrNa abhyAsa- kAla taka kisI bhI zarta para, kisI bhI dazA meM zarIra meM kisI prakAra kI gati na kIjie / abhyAsa ke lie pUrNataH taiyAra ho jAne para netroM ko kholie / gahana ekAgratA se lau ke sarvAdhika prakAzita biMdu ko dekhiye jo battI ke aMtima chora ke ThIka Upara hotA hai| kucha abhyAsa ke pazcAt netroM meM binA gati utpanna kiye yA palaka jhapakAye Apa kucha dera lau kI ora dekhane meM samartha hoNge| pUrNa ekAgratA se use dekhate rahiye / pUrNa cetanA netroM para isa sImA taka ekAgra kIjiye ki ApakA zeSa zArIrika dhyAna vismRta ho jaaye| .. ekAgra dRSTi pUrNataH eka vizeSa bindu para hI ho / netroM ke thaka jAne para (anumAnataH kucha kSaNoM ke bAda) yA netroM meM A~sU Ane prArambha hone para unheM banda kara zithila kIjiye / zarIra ko sthira hI rakhiye / banda netroM ke sammukha lau ke pratibimba ke prati sajaga rahie / acAnaka sUrya yA teja prakAza kI ora dekhakara netroM ko banda karane ke uparAnta netroM ke golako para par3e usa vastu ke prabhAva ke pariNAmasvarUpa vastu -vizeSa kA sApha pratibimba kucha dera taka dikhAI detA hai / prAyaH sabhI vyaktiyoM ko isakA anubhava hogaa| isI prakAra lau kA pratibimba spaSTataH dRSTigocara hotA hai | ise bhrUmadhya ke ThIka sAmane yA kucha pIche sthita karate hue usa para trATaka kIjiye / jaise hI yaha pratibimba phIkA yA dhuMdhalA par3a jAye, netroM ko kholakara bAharI lau para trATaka karanA prArambha kiijiye| lAbha zArIrika rUpa se nyUna dRSTi - doSa dUra karatA hai / mAnasika lAbha ke rUpa meM isa abhyAsa se nAr3iyoM kI sthiratA meM vRddhi hotI hai, anidrA kA nivAraNa hotA hai, atyadhika azAnta mana bhI tanAva - rahita ho jAtA hai| zArIrika kriyA hote hue bhI trATaka kA abhyAsa AdhyAtmika zakti kA vikAsa karatA hai| dhyAna kI bhA~ti isakA abhyAsa sAdhanA ke rUpa meM karanA cAhie kyoMki yaha ekAgratA ko bar3hAtA hai jo ki dhyAna kI kriyA kA prANAdhAra hai| netra mastiSka ke dvAra haiM tathA usase nikaTa rUpa se sambandhita haiM / jaba 326 .

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A~khoM ko apalaka tathA sthira rakhA jAtA hai to mana kI bhI yahI dazA ho jAtI hai| ekAgratA - vRddhi ke sAtha vicAra - prakriyA svataH zithila ho jAtI hai / atyadhika azAnta mana evaM vicAra - taraMgoM ke niyaMtraNa ke lie trATaka bahuta hI zaktizAlI vidhi hai| dvitIya abhyAsa trATaka kA abhyAsa eka laghu bindu, pUrNa candra, chAyA, sphaTika ke gola Tukar3e, nAsikAgra, jala, andhakAra, zUnyatA (bhUcarI mudrA dekhiye), zivaliMga, sAmAnya camakIlI vastu yA aneka vastuoM para kara sakate haiN| vyaktigata iSTadeva yA guru ke citra meM unake mukhAravinda para trATaka unakI AdhyAtmika upasthiti kI anubhUti ke sAtha karanA cAhie / trATaka kA abhyAsa ugate hue bAla-ravi, darpaNa meM svayaM ke pratibimba yA anya vyakti ke netroM para bhI kiyA jA sakatA hai| ina abhyAsoM meM kucha bAdhAyeM hotI haiM, ataH ise guru ke nirdezana meM kareM / trATaka ko pramukhataH do bhAgoM meM vibhAjita kiyA gayA hai(1) bahiraMga yA bAhya (2) aMtaraMga yA antH| Upara diye hue abhyAsa bahiraMga trATaka ke hI aMga haiN| cakra yA vyaktigata iSTadeva ko AMtarika dRSTi se dekhane kI kriyA hI aMtaraMga trATaka hai / isa trATaka meM sAdhAraNataH netra banda rahate haiN| yadi netra .khule hoM to Antarika ekAgratA itanI honI cAhie ki bAharI vastuoM ko netra grahaNa na kreN| samaya - sAmAnya uddezya - pUrti hetu 15 se 20 minaTa kA abhyAsa paryApta hai | . AdhyAtmika uddezya pUrti yA netra - vikAra ke nivAraNa hetu abhyAsa kI avadhi adhika se adhika bar3hAI jA sakatI hai| krama prAtaH 4 se 6 baje taka kA samaya sarvottama hai| abhyAsa AsanaprANAyAma ke uparAMta karanA caahie| dina meM kisI bhI samaya kA abhyAsa lAbhaprada hai| gahana ekAgratA ke lie peTa khAlI honA cAhie / 327

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haThayoga paricaya vastutaH prAcIna haThayoga vijJAna kyA hai? vartamAna meM haThayoga ne apanA artha kho diyA hai| use zArIrika yoga hI mAna kara usakA saMbaMdha AsanaprANAyAma se jor3A jAtA hai| yaha bhrama hai| prAcIna haThayoga meM kucha vizeSa prakriyAoM kA samanvaya hotA thA / inakA varNana isa pustaka meM kiyA jaayegaa| abhyAsa ke pramukha 6 varga haThayoga ke aMtargata Ate haiM / ataH haThayoga kA artha vizeSa rUpa se Asana - prANAyAma se hI nahIM lagAnA caahie| 'haTha' zabda kI utpatti do bIja maMtroM ke yoga se huI hai| ye haiM - haM evaM tthN| inakA vivecana nAr3iyoM se saMbaMdhita 'yaugika Atmika jIvatatva' nAmaka khaNDa meM kiyA jAyegA / sRSTi meM do viparIta dhArAyeM yA zaktiyA~ kArya karatI haiM / ye dhanAtmaka evaM RNAtmaka dhArAyeM haiN| inakI utpatti mAnava kI ir3A nAr3I meM mAnasika zakti ke rUpa meM hotI hai / prANa zakti kA srota piMgalA nAr3I hai jo zArIrika kriyAoM se saMbaMdhita hai| bIja maMtra haM piMgalA nAr3I meM pravAhita sUrya - pravAha kA paricAyaka hai| bIja maMtra ThaM. ir3A nAr3I meM bahane vAle candra - pravAha kI ora saMketa karatA hai| prANa ke ina do pravAhoM ke madhya saMtulana lAnA hI haThayoga kA uddezya hai / isa saMtulana ke pariNAmasvarUpa prANa kA pravAha Atma-zarIra meM sthita mahatvapUrNa suSumnA nAr3I meM prArambha ho jAtA hai| isa prakAra mAnava - cetanA kA vikAsa hotA hai / usake caraNa AdhyAtmika Aloka yA jJAna kI ora bar3hate haiM / yoga kI samasta zAkhAoM kA uddezya yahI hai parantu haThayoga kI vidhiyA~ apUrva haiN| 'gheraNDa saMhitA' nAmaka yoga kI prAcIna pustaka ke anusAra sAta aise sopAna haiM jinakA acchI taraha abhyAsa AtmajJAna prApti ke pUrva Avazyaka hai / ye nimnAnusAra haiM1. zodhana - haThayoga dvArA zArIrika zuddhi / 2. dRr3hatA - Asana dvArA zarIra evaM mana kI dRr3hatA / 3. sthiratA - mudrA-baMdha ke abhyAsa se zArIrika evaM mAnasika shaaNti| . 4. dhairya - pratyAhAra kI kriyA dvArA bAhya jagata se saMbaMdha - viccheda / 328

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5. lAghava- prANAyAma dvArA zarIra ko halkA banAnA / 6. dhAraNA - ekAgratA evaM dhyAna dvArA dhyeya vastu kA sAkSAtkAra / 7. samAdhi - indriyagata anubhavoM se anAsakti yA vikarSaNa | isa prakAra sthUla zarIra kA zuddhikaraNa isa divya mArga kI prAthamika AvazyakatA hai / zarIragat viSAkta tatva yA azuddhiyoM ko dUra kiye binA ucca yogAbhyAsa bahuta kaThina hai / isa mUla uddezya kI pUrti hetu prAcIna yogiyoM dvArA 6 vaijJAnika va yaugika prakriyAoM kA vikAsa kiyA gayA hai| inheM 'SaTakarma' kahate haiN| inhIM 6 kriyAoM se haThayoga nAmaka yoga kI zAkhA- vizeSa kA nirmANa hotA hai| SaTkarma nimna haiM - 1. neti- nAsikA - pradeza ke zuddhikaraNa kI vidhi hai| - 2. dhauti - * mu~ha se gudAdvAra taka kI saMpUrNa anna - nalikA ke zuddhikaraNa kI prakriyAoM kI zRMkhalA hai / isameM netra, karNa, dA~ta,jihvA,khopar3I kI sarala saphAI kI vidhiyA~ bhI sammi lita haiN| 3. nauli - . -- udarastha aMgoM kI mAliza tathA unheM bala pradAna karane kI zaktizAlI vidhi hai| . 4. basti - basti bar3I A~ta kI saphAI karane evaM usameM sucArutA lAne _ ke lie hai| 5. kapAlabhAti - mastiSka ke agra pradeza kI zuddhatA ke lie tIna kriyAoM kI sarala zrRMkhalA hai| 6. trATaka - kisI vastu para gahana ekAgratA kI kriyA hai| isase ekAgratA meM vRddhi hotI hai tathA pratyeka vyakti meM nihita suSupta una Atmika zaktiyoM kA vikAsa hotA hai jinake prati hama aceta rahate haiN| netroM ko zakti pradAna karatA hai| isa kriyA kA vistRta vivaraNa diyA jA cukA hai| 20. 329

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neti loTA jala neti jala neti Avazyaka sAmagrI eka vizeSa prakAra kA loTA leN| (citrAnusAra) loTe meM kunakunA pAnI bhariye / yaha rakta ke tApakrama ke upayukta evaM nAsikA - chidra se pravAhita hone ke lAyaka ho / prati AdhA lITara pAnI meM eka cAya kA cammaca bhara namaka milAiye / pAnI meM namaka pUrNataH ghula jAnA caahie| vidhi loTe kI ToMTI ko dhIre se bAyeM nathune ke bhItara DAliye / sira ko dhIredhIre kucha dAhinI ora jhukAiye / sAtha hI loTe ko isa vidhi se Upara uThAiye ki jala kA pravAha bAyeM nathune meM hI ho| mu~ha ko pUrI taraha khulA rakhiye tAki nAsikA ke badale zvAsa - kriyA mu~ha se kI jA ske| jala kA pravAha bAyeM nAsikA - chidra se bhItara jAkara dAhine nathune se bAhara A jAyegA / yaha kriyA svAbhAvika rUpa se hogI / zarta yaha hai ki loTe kI sthiti evaM sira kA jhukAva sahI ho tathA zvasana - kriyA mu~ha dvArA ho| lagabhaga bIsa sekeNDa taka jala kA svataMtra pravAha hone diijiye| 330

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aba loTA haTA lIjiye / bhastrikA prANAyAma kI bhA~ti tIvra zvasana dvArA nAsikA ko svaccha kIjiye / zvAsa chor3ane kI gati atyadhika tIvra na ho, anyathA kSati phuNcegii| aba dAhine nathune meM loTe kI ToMTI ko lagAiye / bAyIM ora sira ko jhukAiye / jala kA pravAha dAhine nathune meM bhejiye jo bAyeM se bAhara A jAye / isa prakAra Upara varNita kriyA kI punarAvRtti kIjiye / punaH kramazaH bAyeM evaM dAhine nathunoM se neti-kriyA kIjiye / aMtima bAra phira bAyeM tathA dAhine nathune se kriyA ko duharAiye / nAsikA ko zuSka karanA aba nimna vidhi ke anusAra nAsikA ko pUrNataH svaccha evaM zuSka kiijiye| donoM pairoM ko paraspara samIpa rakhate hue khar3e ho jaaiye| donoM hAthoM ko pIche bA~dha kara rakhiye | kamara se sAmane kI ora jhukiye / sira Upara uThA rahe / tIsa sekeNDa taka isa sthiti meN.rukiye| isa kriyA se nAsikA kA pAnI bAhara A jAyegA | jhukI sthiti meM hI nAsikA se pA~ca bAra dhauMkanI kI taraha zvasana - kriyA kIjiye / punaH sIdhe khar3e ho jaaiye| eka nathune ko dabAkara baMda kara liijiye| khule nathune se tIvra gati se tIsa bAra zvasana - kriyA kIjiye / recaka para bala DAliye tAki nAsikA-chidra se namI bAhara A jaaye| dUsare nathune se bhI uparokta kriyA kiijiye| .punaH donoM nAsikA chidroM se isI kriyA kI punarAvRtti kIjiye | isa sarala kriyA ke uparAMta nAsikA meM koI jala - kaNa nahIM raha jAyegA / yadi kucha jala zeSa raha jAye to pUrNa jala ke nikAsa taka isa kriyA ko kiijiye| . sAmAnya nirdeza jina vyaktiyoM kI nAsikA meM racanAtmaka avarodha haiM, ve isa kriyA kA abhyAsa karane meM samartha nahIM hoMge / aisI sthiti meM unheM sUtra - neti kA . abhyAsa karanA cAhiye / isa kriyA kA varNana Age kiyA jaayegaa| isameM 331

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krama kaThinAI kA kAraNa yaha hai ki zleSmA jhillI ko pAnI ke sAtha samparka karane kA abhyAsa nahIM hotA hai| jala neti ke kucha dinoM ke abhyAsa ke uparAnta yaha saMvedanA zeSa nahIM raha jaayegii| prArambha ke kucha dinoM taka abhyAsa ke uparAMta A~khoM meM bhI lAlimA A sakatI hai| bAda meM yaha takalIpha bhI samApta ho jaayegii| pratidina prAtaH yA jukAma kI avasthA meM / sAvadhAnI jala kA pravAha sirpha nAsikA meM se honA cAhie / yadi gale yA mu~ha meM. jala kA praveza ho jAye to samajhiye ki sira kI sthiti sahI nahIM hai / ataH sira kI sthiti meM isa bhA~ti sadhAra kIjiye ki pAnI kA bahAva nAsikA meM hI ho / yadi samasyA kA nivAraNa na kara sakeM to kisI yoga zikSaka se salAha liijiye| jala neti ke uparAnta nAsikA ko pUrNataH zuSka kara lIjiye, anyathA usameM uttejanA utpanna ho jAyegI tathA jukAma ke kaSTaprada lakSaNa dikhAI dene lgeNge| jala neti kA uddezya nAsikA - pradeza ko svAsthya pradAna karanA hai; ataH adhika balapUrvaka recaka kriyA dvArA use coTa na phuNcaaiye| nAsikA se rakta - srAva kI dIrghakAlIna bImArI kI avasthA meM yogya nirdezaka kI salAha ke binA neti kA abhyAsa na kIjiye / lAbha ''yaha abhyAsa nAsikA kI azuddhiyoM va jIvANu - pUrita zleSmA kA niSkAsana karatA hai / jukAma evaM vAyu - randhra doSa (sinusitis) ke upacAra meM madada karatA hai / kAna, A~kha. tathA gale kI aneka bImAriyoM jaise - aneka prakAra ke baharepana, hrasva dRSTi doSa, gale kI kaur3I kA bar3hanA, zleSmA jhillI tathA eDinaoNyaDa kI vRddhi Adi doSoM ke nivAraNa meM madada karatA hai| mirgI yA apasmAra, unmAda, vikSepa, atyadhika sira darda, aniyaMtrita krodha Adi vikAroM para acchA prabhAva DAlatA hai / sustI dUra kara tAjagI lAtA hai jisase zarIra tathA mastiSka meM halkApana AtA hai| zvAsa - randhra ke Upara sthita gaMdha - piNDoM ko uttejita karate hue AjJA cakra ke jAgaraNa meM sahAyaka hai| sImAe~ 332

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prakArAntara ucca abhyAsI gilAsa se hI nAsikA dvArA pAnI pIkara jala neti kara . sakate haiM / garma yA ThaMDe pAnI kA bhI upayoga kara sakate haiN| vizeSa avasthAoM meM neti ke lie dUdha (dugdha neti), zuddha ghI (ghRta neti), jala mizrita tela (tela neti) yA zivAmbu kA prayoga kiyA jA sakatA hai| yoga zikSaka ke nirdeza meM hI vizeSa prakAra kI neti kreN| sUtra neti sUtra kA artha hai sUta yA dhAgA / kramAgata vidhi ke anusAra eka sUtI dhAge ko moma se kar3A kara eka nathune se bhItara DAlA jAtA hai | dhAge kA sirA gale meM hote hue mu~ha meM AtA hai / mu~ha se use khIMcA jAtA hai / vartamAna samaya meM moma lage dhAge ke sthAna para rabara kI patalI nalikA kA prayoga kiyA jAtA hai| yaha davA kI kisI bhI dukAna se prApta kI jA sakatI vidhi rabara kI nalI ko nAsikA chidra se DAlakara mu~ha se khiiNciye| rabara kI nalI ko khIMcakara Age-pIche kIjiye jisase vaha nAsikA - chidra meM Age-pIche ho / isa kriyA ko 30 se 50 bAra taka kiijiye| nalI ko pUrNataH nikAlakara Upara kI kriyA dUsare nathune se kareM / pratidina jala neti ke uparAnta / sAvadhAnI rabara kI nalikA ko nAsikA meM se dhIre-dhIre DAliye / . yogya nirdezaka kI anupasthiti meM abhyAsa na kIjiye / - lAbha zvAsa - randhra ke asAdhAraNa srAva, vibhinna mAMsala avarodha va sAmAnya sUjana ko dUrakara banda nAsikA - chidroM ko khola detA hai / varSoM se banda nAsikA se pIr3ita vyaktiyoM ko bhI isase bahuta lAbha huA hai| isase jala neti ke hI samAna anya lAbhoM kI prApti hotI hai / 333

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dhauti dhauti zarIra ke zuddhikaraNa kI sAmAnya kriyA hai| zarIra ke vibhinna aMgoM kI saphAI ke lie nimnAMkita vidhiyA~ haiM- . daMta dhauti grIvA ke UparI aMgoM kI saphAI ke lie yaha dhauti kriyA hai / dA~ta dhone kA mahIna cUrNa yA nIma kI dAtauna kA prayoga isake aMtargata AtA hai jisase dA~toM ko svaccha kiyA jAtA hai / anya kriyAe~ ye haiM- . jihvA dhauti aMguliyoM se ragar3a kara jihvA kI sphaaii| karNa dhauti kapAlaraMdhra dhauti sira evaM khopar3I kI saphAI / cakSu dhauti jala dvArA netroM kI sphaaii| vAtasAra bhauti . mu~ha se vAyu pIkara jaThara ko navajIvana pradAna karane kI vidhi hai| bhujaMginI mudrA meM bhI yahI kriyA kI jAtI hai| peTa meM kucha dera havA ko ghumAyA jAtA hai, tatpazcAt a~bhAI lete hue dhIre-dhIre vAya kA nikAsa kiyA jAtA hai / isa abhyAsa se aneka udara -roga dUra hote haiN| vArisAra dhauti yA zaMkhaprakSAlana haThayoga ke aMtargata yaha mahatvapUrNa kriyA hai| 'prakSAlana' kA artha haipUrNataH sApha karanA / isa vidhi dvArA 'zaMkhAkRti' arthAt A~toM kI saphAI kI jAtI hai / isI kAraNa isa kriyA kA yaha nAmakaraNa hai| yaha mu~ha se gudAdvAra taka pUrNa annanalikA ke zuddhikaraNa kI eka vidhivat evaM sarala kriyA hai| yaha eka laMbI prakriyA hai| yogya yoga zikSaka ke nirdezana ke binA yaha kriyA nahIM karanI caahie| prastAvanA zaMkha prakSAlana ke dina kriyA ke pUrva cAya, kaoNphI yA bhojya padArtha grahaNa na kIjiye / (kriyA ke pazcAt grahaNa karane yogya bhojya - padArthoM ke viSaya meM Age varNana milegaa| eka sApha bAlTI yA kisI bhI sApha bartana meM kunakunA pAnI bhariye / . 334

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pAnI kA svAda namakIna hone taka namaka milAiye / namaka kA parimANa na adhika ho aura na bahuta kama / vyAyAma karane ke lie ArAmadAyaka halke vastra dhAraNa kIjiye / tanAvarahita va sukhada vAtAvaraNa meM abhyAsa kIjiye / kisI prakAra kI ghabarAhaTa yA mAnasika tanAva na rahe, isa hetu pA~ca-dasa vyaktiyoM ke samUha meM abhyAsa kIjiye tAki saralatApUrvaka evaM halke mana se kriyA sampanna kI jA ske| vidhi . kSamatAnusAra zIghratA se do gilAsa namakIna pAnI pIjiye / tatpazcAt nimnalikhita pA~ca AsanoM kA abhyAsa kIjiye / pratyeka Asana kI ATha AvRttiyA~ kiijiye| tAr3Asana - pRSTha saMkhyA 100 dekhiye / tiryak tAr3Asana - pRSTha saMkhyA 102 dekhiye / kaTi cakrAsana - pRSTha saMkhyA 99 dekhiye / tiryak bhujaMgAsana - pRSTha saMkhyA 142 dekhiye | udarAkarSaNAsana - pRSTha saMkhyA 44 dekhiye / AsanoM ke khaMDa meM varNita vidhi ke anusAra hI inakA abhyAsa kiijiye| prazna yaha uThatA hai ki ina AsanoM kA abhyAsa kyoM kiyA jAtA hai ? kAraNa yaha hai ki anna - nalikA meM jaThara evaM gudAdvAra ke madhya aneka * dvAra haiM jo isa niyaMtrita pradeza ko pAcana kriyA ke samaya kholate evaM baMda karate haiN| zaMkhaprakSAlana-kriyA ke samaya uparokta AsanoM ke abhyAsa se inake snAyu zithila ho jAte haiM tathA namakIna jala ko bhItara praveza kA mArga mila jAtA hai / isa jala kA pravAha gudAdvAra kI ora hotA hai jahA~ se * usakA niSkAsana ho jAtA hai / pA~ca AsanoM ke pazcAt punaH do gilAsa namakIna pAnI piijiye| punaH pA~ca AsanoM kI ATha-ATha AvRttiyA~ kiijiye| punaH do gilAsa namakIna pAnI grahaNa kIjiye / pUrvataH pA~ca AsanoM kI ATha-ATha AvRttiyA~ kIjiye / aba zauca ke lie jAiye / dasta saralatA se ho to ThIka hai, anyathA kisI 335

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bhI dazA meM tanAva na DAliye / ciMtA kI bAta nahIM hai; abhI paryApta samaya zeSa hai| eka minaTa yA kucha adhika samaya ke bAda zaucAlaya se lauTa kara eka gilAsa namakIna pAnI piijiye| punaH zauca ke lie jAiye / bala na lgaaiye| punaH eka gilAsa pAnI pIkara AsanoM kI varNita kriyA kI utanI hI AvRttiyA~ kIjiye / zauca ke lie jaaiye| mala kA nikAsa avazya hI hogaa| zaMkhaprakSAlana karane vAle anya vyaktiyoM se apanI tulanA na kIjiye / kacha vyaktiyoM kI mala -niSkAsana kriyA jaldI ho sakatI hai / kucha vyaktiyoM ko apekSAkRta kucha dera lage yA adhika jala grahaNa karanA par3e to kisI prakAra kI ciMtA na kiijiye| sarvaprathama Thosa mala kA niSkAsana hogA, tatpazcAt usameM drava kI kucha mAtrA mizrita rahegI / pAnI pIkara Asana karate jaaiye| aMta meM mala kI samApti para kevala sApha jala hI bAhara niklegaa| . isa avasthA taka pahu~cane ke lie ausatana lagabhaga 16 se 25 gilAsa pAnI paryApta hotA hai / kisI ko kama yA kisI ko adhika gilAsa pAnI kI AvazyakatA par3a sakatI hai| apavAdasvarUpa kisI vyakti ko 40 gilAsa taka pAnI kI jarUrata bhI par3a sakatI hai| .. atirikta abhyAsa zaMkhaprakSAlana meM annanalikA kI jaThara se gudAdvAra taka kI saphAI hotI hai / sampUrNa pAcana pradeza kI saphAI ke lie zaMkhaprakSAlana kriyA ke bAda - nimna kriyAe~ karanI cAhie - vamana dhauti zeSa namakIna jala ke nikAsa evaM jaThara se mu~ha taka kI saphAI ke lie yaha vidhi hai / (vistRta vivaraNa Age dekhiye) jala neti nAsikA pradeza kI saphAI kI kriyA hai / isakA vivaraNa neti khaMDa meM kiyA jA cukA hai| 336 .

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zaMkhaprakSAlana ke uparAMta vizrAma zaMkhaprakSAlana ke bAda 45 minaTa mauna dhAraNa kiye hue leTakara yA baiThakara - ArAma karanA anivArya hai / nidrA na Ane pAye / isa avadhi meM pAcana - saMsthAna ko pUrNa vizrAma kI prApti hotI hai / vizeSa bhojana zaMkhaprakSAlana ke 45 minaTa bAda cAvala, mUMga kI dAla tathA ghI se taiyAra kI gayI khicar3I grahaNa kIjiye / yaha vizeSa bhojya - padArtha pAcana - pradeza ko saralatA se kriyAzIla banAtA evaM snigdhatA pradAna karatA hai| yaha smaraNa rakhiye ki zaMkhaprakSAlana kriyA se kevala tyAjya padArthoM kA hI niSkAsana nahIM huA hai, varan annanalikA kI dIvAroM kI prAkRtika, Avazyaka evaM rakSA karane vAlI tahoM ko bhI haTA diyA gayA hai| pAcana - pradeza AvaraNarahita ho jAtA hai| ataH navIna tahoM ke nirmANa taka ghI asthAyI rUpa se rakSaka -kavaca nirmita karatA hai | adhika kAla taka A~ta kI tatvarahita avasthA svAbhAvika nahIM hai| phalataH jahA~ ghI usakI dIvAroM ko AvaraNa pradAna karatA hai, vahA~ cAvala saralatApUrvaka hajama hone vAle tatva pradAna karatA hai| dAla proTIna kI paryApta mAtrA pradAna karatI hai evaM zIghra hajama hone vAlI hai / cAvala ke kArboja tathA ghI se prApta carbI ke sAtha saMyukta hokara yaha pUrNa AhAra kI pUrti karatA hai| saMyamita bhojana kama se kama eka haphte taka saMyamita bhojana grahaNa karanA anivArya hai / yadi saMbhava ho to kucha adhika avadhi taka yahI AhAra lIjiye / rAsAyanika vidhi se taiyAra bhojana - sAmagrI, mAMsAhAra evaM amlIya anna kA sevana kama se kama eka haphte taka varjita hai| dUdha, maTThA, amlIya phala, saMtarA, aMgUra Adi kA bhI niSedha hai / cAya, kaoNphI, zarAba, sigareTa, supArI Adi vastuyeM aura pAna eka haphte taka varjita haiN| . adhika se adhika sarala, supAcya, zuddha prAkRtika AhAra (adhika amlIya na ho) grahaNa karane kI salAha dI jAtI hai| yaha sadaiva smaraNa rakhiye ki 337

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sampUrNa pAcana -praNAlI svaccha kI gayI hai, isaliye turantaM hI dera se pacane vAle anna grahaNa karane se bukhAra, apacana, ajIrNa Adi ke rUpa meM pratikriyA ho sakatI hai| lAbha aneka bImAriyoM kI utpatti A~ta meM viSaile padArthoM ke ekatrita ho jAne se hotI hai jo rakta ko azuddha banA dete haiN| isakA pratighAta samasta zarIra para par3atA hai| samasta pAMcana - pradeza ke zuddhikaraNa ke pariNAmasvarUpa rakta bhI zuddha ho jAtA hai aura svAsthya meM bhI asAdhAraNa sudhAra dikhAI detA hai| pAcana - saMsthAna se saMbaMdhita aneka rogoM kA nivAraNa hotA hai| ina bImAriyoM ke aMtargata madhumeha, ucca amlIya avasthA, dIrghakAlIna peciza, ajIrNa tathA viSAkta rakta se utpanna vikAroM kA samAveza hai| svastha vyaktiyoM ke lie bhI yaha kriyA lAbhaprada hai kyoMki zarIra ke halkepana, mana kI nirmalatA, prasannatA tathA AnaMda kI prApti hotI hai| yaha AdhyAtmika sAdhakoM ke lie bhI hitakara hai / kriyAyoga, kuMDalinI yoga, japa - anuSThAna jaisI ucca sAdhanA ke pUrva yaha kriyA anivArya hai| - hara chaH mahInoM ke uparAnta yA vizeSa paristhitiyoM meM kama avadhi meM yaha kriyA karanI caahie| sAmAnya nirdeza niyama aneka haiM jinake vibhinna kAraNa haiM / inakA pAlana karanA anivArya hai| kisI eka niyama kI avahelanA se bhI samasyA utpanna honI saMbhava hai| niyama - bhaMga ke pariNAmasvarUpa abhyAsI isase prApta hone vAle aneka lAbhoM se vaMcita ho jaayegaa| vidhi kA sthUla varNana avazya kiyA gayA hai parantu yoga zikSaka ke nirdezana ke binA yaha kriyA na kreN| yaha bAta sadaiva smaraNa rakheM / laghu zaMkhaprakSAlana zaMkha prakSAlana meM varNita vidhi se namakIna jala taiyAra kiijiye| prAtaHkAla binA kucha khAye - piye do gilAsa yaha pAnI piijiye| ... 338

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tatpazcAt unhIM pA~ca AsanoM kI ATha-ATha AvRttiyA~ kIjiye / punaH do gilAsa pAnI pIkara AsanoM kA abhyAsa kIjiye / aba phira do gilAsa pAnI pIkara AsanoM kI punarAvRtti kIjiye / isa prakAra kula chaH gilAsa pAnI pIkara zauca ke lie jAiye / sAmAnyataH pUrNa mala -niSkAsana hogA va mUtra kI mAtrA meM vRddhi hogii| samaya evaM krama prAtaHkAla anna-jala grahaNa kiye binA khAlI peTa meM pratidina upacAra ke rUpa meM binA kisI hAni ke kiyA jA sakatA hai, anyathA saptAha meM eka do dina isakA abhyAsa paryApta hogaa| sAvadhAnI - kriyA kI samApti ke kama se kama eka ghaMTe bAda hI kucha khAnA cAhie / isa abhyAsa meM kisI prakAra kA niyaMtraNa nahIM hai| TippaNI nirdezaka kI suvidhA na hone para yA anya kisI kAraNa se zaMkhaprakSAlana ke . abhyAsa meM asamartha vyaktiyoM ke lie yaha uttama hai| sImAe~ jaThara yA AmAzaya meM ghAva rahane para ucita salAha evaM nirdezana meM hI yaha abhyAsa kreN| ucca raktacApa se pIr3ita vyaktiyoM ko sAde garma jala kA prayoga karate hue abhyAsa karanA cAhie / namakIna jala kA prayoga kadApi na kreN| lAbha ... dIrghakAlIna peciza, vAyu amlatA, apacana Adi pAcana - vikAroM ke lie ati uttama hai / vRkka ke sparzadoSa evaM patharI ke roga se bacAva karatA hai, - ataH vRkka evaM mUtra -praNAlI ke lie hitakara hai| vahisAra dhauti yA agnisAra kriyA prArambhika abhyAsa . vidhi

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- agnisAra kriyA vajrAsana meM baiThiye / ghuTanoM ko adhika se adhika dUra rkhiye| donoM hAthoM ko ghuTanoM para rakhiye / sAmane kI ora jhukiye| mu~ha kholiye / jihvA kA vistAra bAhara kIjiye / hAtha sIdhe raheM / udara kA vistAra evaM saMkucana karate hue tIvra gati se zvAsa-prazvAsa kriyA kIjiye / zvasana-kriyA udara kI gati ke samakAlIna honI caahie| zvasana - kriyA kutte ke hA~phane kI taraha ho / zvAsocchvAsa kriyA lagabhaga 25 bAra kIjiye / ucca abhyAsa vidhi prathama abhyAsa kI - sI zArIrika avasthA banAiye / yathAsambhava dIrgha recaka kIjiye / jAlaMdhara baMdha lagAiye / tejI se udara ke snAyuoM kA vistAra evaM saMkucana kIjiye / kuMbhaka kA kSamatA ke anusAra abhyAsa kiijiye| sAvadhAnI bhojana grahaNa karane ke kama se kama 4 ghaMTe bAda abhyAsa kiijiye| 340

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sImAe~ ucca raktacApa, hRdaya roga, peTa yA AmAzaya meM nAsUra ho jAne para . abhyAsa varjita hai| lAbha yakRta kI nyUna kriyAzIlatA, vAyu, ajIrNa Adi udara evaM jaThara ke rogoM kA nivAraNa karatA hai| sabhI udarastha aMgoM ko kriyAzIla banAtA evaM jaTharAgni ko tIvra karatA hai| id dhauti yaha kriyA hRdaya pradeza meM sthita aMgoM ke zuddhikaraNa kI hai| isake nimnAMkita upakhaNDa kiye gaye haiM - (1) daMDa dhauti isa kriyA meM vizeSa rUpa se taiyAra kI gayI beMta se zvAsa-nalI tathA gale se jaThara taka anna nalikA kI saphAI kI jAtI hai| adhikatara kele ke paudhe ke madhya sthita patale daMDa kA prayoga kiyA jAtA hai| isakA vyAsa AdhA iMca aura lambAI do phuTa honI cAhie / ise dhIre - dhIre gale meM se hote hue jaThara taka pahu~cAyA jAtA hai / tatpazcAt use bAhara nikAla lete haiM / isa abhyAsa se zleSmA, kapha, amlatA tathA zvAsa nalikA ke sAmAnya doSoM kA nivAraNa hotA hai| (2) vastra pauti vidhi isa kriyA meM vizeSa rUpa se taiyAra kiye gaye do iMca caur3e evaM kucha phuTa laMbe sUtI kapar3e dvArA zvAsa - nalikA evaM jaThara kI saphAI kI jAtI hai | isake eka sire ko mu~ha meM DAlakara anna kI bhA~ti lAra mizrita karate hue dhIre-dhIre sAvadhAnIpUrvaka nigalate jAiye / dUsarA sirA mu~ha ke bAhara rakhe hue itanA vastra nigala jAiye ki prathama sirA jaThara taka pahu~ca jAye / ucca abhyAsI isa avasthA meM nauli kriyA kara sakate haiN| 20 minaTa ke uparAMta vastra ko bAhara nikAla lIjiye / sAvadhAnI 341

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yogya nirdezaka se hI isakA prazikSaNa prApta kiijiye| isakA abhyAsa khAlI peTa meM hI kIjiye / bahuta adhika lambe vastra ko mu~ha ke bhItara na DAlie; anyathA isakA praveza A~ta meM ho jAyegA / abhyAsa - kAla meM pUrNataH mauna rahiye / lAbha damA, dIrghakAlIna balagama, kAsa roga (Bronchitis) tathA zvasana - saMsthAna ke rogoM ko dUra karane ke lie upayogI abhyAsa hai / apaca, peTa kI vAyu va amlatA se bacAva evaM unakA nivAraNa karatA hai| (3) vamana dhauti icchAdhIna vamana kriyA jaThara kI saphAI kI vidhi hai| isa kriyA ke do . prakAra nIce varNita haiM(ka) kuMjala kriyA vidhi sIdhe khar3e ho jAiye / aba chaH gilAsa namakIna kunakunA pAnI lIjiye aura jitanI jaldI ho sake, ise pI liijiye| Age jhukiye / dAhine hAtha kI tarjanI aura madhyamA ko gale meM adhika se adhika andara DAlie / nAkhUna choTe tathA sApha hoN| jihvA ke pichale bhAga para madhyamA se dabAva DAlie / isase vamana hogA aura peTa kA sampUrNa jala teja bahAva kI zrRMkhalA dvArA bAhara A jAyegA / jala ke pUrNataH nikalane taka jihvA para dabAva DAle rhie| samaya pratidina khAlI peTa meM / zaMkhaprakSAlana kriyA ke uparAMta / sAvadhAnI abhyAsa ke 20 minaTa bAda taka anna grahaNa na kreN| sImAe~ damA, peTa ke nAsUra, hRdaya - vikAra va harniyA meM nirdezaka se salAha leN| 342

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'lAbha peTa kI vAyu tathA amlIyatA ko rokatA evaM upacAra karatA hai| anna - nalikA meM ekatrita balagama ko nikAlatA hai / isa taraha kAsa roga tathA zvasana ke anya doSoM ko dUra karatA hai / jaThara kI dIvAroM meM snAyu - saMkucana ke mAdhyama se samasta aMgoM ko prerita evaM suvyavasthita karatA hai | (ba) vyAghra kriyA TippaNI yaha kuMjala kriyA kI taraha hI hai parantu isakA abhyAsa bhare hue peTa meM kiyA jAtA hai / bAgha kI yaha vizeSatA hai ki vaha zikAra se peTa ko bahuta adhika bhara letA hai, phira tIna - cAra ghaMTe uparAMta apUrNa rUpa se pace hue bhojana ko vamana dvArA bAhara nikAla detA hai| apacA padArtha mAnava zarIra se bhI na cAhate hue vamana dvArA bAhara A jAtA hai| Upara kI kriyA isI bhA~ti hai / antara mAtra yahI hai ki isameM icchAnusAra vamana kriyA sampAdita hotI hai| yadi hama azuddha bhojana grahaNa kareM yA pAcana zakti ThIka nahIM hai to svAbhAvika rUpa se vamana ho jAtA hai| vyAghra kI vamana kriyA ThIka aisI hI hai| durbuddhi se hama azuddha yA adhika mAtrA meM bhojana kara lete haiN| zarIra ise adhika se adhika pacAne kA prayAsa karatA hai| aisI sthiti meM peTa meM bhArIpana A jAtA hai aura vyakti ko kucha ghaNToM taka asuvidhA kA anubhava hotA hai / isa kaSTa ko rokane evaM nivAraNa ke lie saralatama vidhi yahI hai ki anna ko mu~ha dvArA peTa se bAhara nikAla diyA jaaye| . vidhi . peTa meM kisI prakAra ke bhArIpana yA takalIpha hone para yaha kriyA ThIka kuMjala kriyA kI bhA~ti hI kIjiye / jaThara ke saba anna kA nikAsa ho jAyegA | bhojana ke bAda 3 se 6 ghaMTe ke andara yaha kriyA kIjiye / kramAgata niyama ke anusAra isake bAda cAvala kI khIra khAI jAtI hai parantu yaha anivArya nahIM hai| sAvadhAnI nAsikA - pradeza meM anna - kaNa kA praveza na hone pAye / yadi yaha sthiti utpanna hotI hai to jala neti kA abhyAsa kIjiye / 343

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sImAe~ peTa ke nAsUra, harniyA, hRdaya - vikAra evaM ucca raktacApa meM varjita hai| .. lAbha anupayukta bhojana evaM adhika mAtrA meM bhojana grahaNa karane ke pariNAma - svarUpa apacana ho jAtA hai / isa dazA meM Adhunika vyakti kucha goliyoM ke sevana dvArA lAbha kI icchA rakhate haiM parantu nyUnatama hAni evaM sarvottama lAbha vAlI zarIragata prAkRtika vidhi 'vamana' hai| mUlazodhana vidhi isa kriyA meM haldI kI narma jar3a kA praveza gudAdvAra se dhIre-dhIre bhItara kiyA jAtA hai tathA use punaH bAhara nikAlA jAtA hai / isa vizeSa jar3a kI anupalabdhatA para madhyamA aMgulI kA prayoga kiyA jA sakatA hai| aMta meM gudA - mArga ko jala se acchI taraha dho liijiye| lAbha yaha kriyA gudA - pradeza kI saphAI karatI hai / haldI ke paudhe kA auSadhi ke rUpa meM bahuta mahatva hai / yaha rakta ko zuddha karane vAlA evaM ghAvoM ko sar3ane - galane se bacAne vAlA hai / ataH bhArata ke aneka sthAnoM meM isakA prayoga aneka ghAvoM meM evaM kaTe hue sthAna para sparzadoSa kI pratikUla davA ke rUpa meM kiyA jAtA hai|' nimna - pradeza meM ekatrita kar3e mala kA sahaja niSkAsana kara rakta - saMsthAna ko azuddha yA avyavasthita hone se bacAyA jA sakatA hai| vakroM ko prerita karatA evaM apacana dUra karatA hai| .. 344

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. nauli. madhyama nauli vidhi madhyama nauli vAma nauli pairoM ko paraspara dUra rakhe hue khar3e ho jAiye / uDDiyAna baMdha lagAiye / abhyAsa 1 gudA ke samIpa udara - snAyuoM ko saMkucita kara use udara ke kendra taka le .. Aiye / yahI madhyama nauli hai| - isameM pUrNatA prApti para agalA abhyAsa kIjiye / abhyAsa 2 . prathama abhyAsa kI taraha hI kriyA kIjiye parantu snAyuoM ko zarIra ke . bAyIM ora le Aiye / yaha vAma nauli hai| abhyAsa 3 . dvitIya abhyAsa kI bhA~ti hai| aMtara yaha hai ki isameM gudA ke samIpa ke udara - snAyuoM ko dAhinI ora lAte haiM / ise dakSiNa nauli kahate haiM / 345

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abhyAsa isa abhyAsa meM binA kisI kaThinAI ke uparokta tInoM kriyAoM kA . . abhyAsa kiyA jAtA hai / khar3e hokara uDDiyAna bandha lagAiye / kramAnusAra madhyama, vAma tathA dakSiNa nauli kIjiye | gati dhImI tathA eka samAna ho| bahirkumbhaka lagAte hue gati tIvra kara diijiye| snAyuoM ko adhikatama zithila kara pUraka kIjiye / zvasana samApta ho jAne ke uparAnta kriyA kI punarAvRtti kiijiye| pUrva ke abhyAsa nauli kriyA kA prathama abhyAsa prArambha karane ke pUrva agnisAra evaM uDDiyAna baMdha para adhikAra pAnA anivArya hai| samaya kumbhaka lagAne kI kSamatAnusAra pratyeka ora se tIna - tIna AvRttiyA~ : kiijiye| prakriyA meM pUrNatA - prApti kI avadhi pratidina niyamita dIrghakAlIna abhyAsa karanA anivArya hai| yadi tIna mAha ke uparAnta Apa caturtha abhyAsa karane meM saphala haiM to .. unnati acchI hai| sAvadhAnI yoga zikSaka se isakI zikSA grahaNa karanA uttama hai| bhojana ke kama se kama cAra ghaNTe uparAnta hI abhyAsa kIjiye | ucca raktacApa, AmAzaya yA peTa ke ghAva, harniyA yA anya gaMbhIra pAcana saMbaMdhI vikAroM meM abhyAsa nahIM karanA cAhie / lAbha udara ke samasta rogoM ko dUra karane ke lie zaktizAlI abhyAsa hai| prajanana -saMbaMdhI vikAroM ko dUra karane meM madada karatA hai / AdhyAtmika lAbha pradAna karate hue maNipura cakra ke jAgaraNa meM sahayoga pradAna karatA hai| 346

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basti evaM kapAlabhAti basti- isa kriyA kI nimnAMkita do vidhiyA~ haiM - (1) jala basti - (yaugika enimA) nAbhi taka pAnI meM khar3e ho jAiye / bahatI nadI Adarza sthAna hai| sAmane jhukiye| hAthoM ko ghuTanoM para rkhiye| gudAdvAra ke saMkocaka snAyuoM kA vistAra kIjiye; sAtha hI uDDiyAna baMdha lagAkara nauli kriyA isa prakAra kIjiye ki pAnI gudAdvAra se Upara ko car3he / A~ta meM kucha samaya taka pAnI ko rokiye, tatpazcAt usI mArga se bAhara nikaaliye| isameM azvinI mudrA kA abhyAsa bhI kara sakate haiN| . lAbha bar3I A~ta kI zuddhi hotI hai tathA vAyu evaM mala kA nikAsa hotA hai| rakta - zuddhatA meM vRddhi hotI hai| prANAyAma ke ucca abhyAsI isa kriyA kA abhyAsa tApa ko nyUna karane ke lie karate haiN| TippaNI abhyAsa ko sarala banAne ke lie prArambhika abhyAsI eka choTI nalI ko gudAdvAra se bhItara DAla kara abhyAsa kara sakate haiN| yoga zikSaka ke nirdezana meM hI isa kriyA kA abhyAsa karanA cAhie / (2) sthala basti - (zuSka basti) pazcimottAnAsana kA aMtima. abhyAsa kIjiye / gudAdvAra se A~toM meM paccIsa bAra vAyu khIMcate hue azvinI mudrA kIjiye / kucha dera vAyu ko rIkiye / punaH gudAdvAra se usakA nikAsa kIjiye / 'azvinI mudrA kI bhA~ti hI haiN| kapAlabhAti- isakI nimnAMkita tIna vidhiyA~ haiM - (1) vAtakrama kapAlabhAti .. kapAlabhAti prANAyAma kI-sI vidhi hai / (2) vyutakrama kapAlabhAti nAsikA se jala bhItara khIMca kara use mu~ha se nikAlate haiN| (3) zItakrama kapAlabhAti isameM mu~ha se jala pIkara usakA niSkAsana nAsikA se kiyA jAtA hai| ___yaha adhika prabhAvapUrNa DhaMga se jalaneti ke samasta lAbha pradAna karatA hai / mAta 347

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yaugika Atmika jIvatatva AsanoM evaM anya abhyAsoM ke sAtha vizeSa bindu para citta ekAgra karane kA nirdeza isa pustaka meM diyA gayA hai| kisI abhyAsa meM zvAsa para ekAgratA rakhane ko kahA gayA hai aura kahIM aMga-vizeSa para ekAgratA ke lie Adeza milatA hai / adhikAMzataH ekAgratA kA kendra biMdu koI 'cakra' hai / ye Atmika .. biMdu ekAgratA ke vikAsa ke lie anivArya mAdhyama haiM jo svayaM meM gahana upayogitA rakhate haiM / yogAbhyAsoM ke dvArA hama mana ko zithila kara adhikatama rUpa se lAbhAnvita honA cAhate haiM to yaha Avazyaka hai ki kisI vastu-vizeSa para ekAgratA kI jAye / kisI vastu para dhyAna kendrita karane kI apekSA yadi hama zvAsa- kriyA yA zarIra ke kisI vizeSa pradeza para citta ko ekAgra kara yaugika abhyAsa kareM to usakA prabhAva bahuta adhika bar3ha jAtA hai| __bhautika rUpa se cakroM kA saMbaMdha pramukha nAr3I -jAloM tathA aMtaHsrAvI - graMthiyoM se hai / mAnava racanA ke ye pramukha prasAraka evaM niyaMtraNa kendra haiM / ina nAr3I-jAloM yA graMthiyoM para adhikAMza AsanoM kA vizeSa zaktizAlI evaM lAbhadAyaka prabhAva par3atA hai| eka yA do graMthiyoM para vibhinna Asana prabhAva DAlate haiN| udAharaNArtha - sarvAMgAsana ke zaktizAlI prabhAva se grIvA pradeza meM sthita cullikA granthi kI acchI mAliza hotI hai tathA usakI kriyA meM atyanta sudhAra hotA hai / yadi isake abhyAsa kAla meM isI sthAna - vizeSa para citta ko sthira kiyA jAye to bahuta adhika lAbhArjana hogaa| . adhikAMza vyaktiyoM meM ye Atmika kendra suSupta evaM niSkriya hote haiM aura zakti kA adhikAMza bhAga aprayukta hI raha jAtA hai| yoga darzana ke anusAra sAdhAraNataH mAnava kI saMbhAvita mAnasika zakti kA dasavA~ bhAga hI prayukta kiyA jAtA hai| zeSa aprayukta zakti suSupta rahatI hai jisakA cetanAprakriyA se saMbaMdha nahIM hotA hai| mastiSka kA yaha suSupta va ajJAta pradeza vistRta hai / isI bhA~ti avacetana aura acetana mana kI gaharAiyoM meM aisI bAteM haiM jo ajJAta haiM yA jinakA bahuta kama jJAna hameM hai| Adhunika manovijJAna isakA samarthana karatA hai| 348 .

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svataMtra rUpa se yA Asana ke abhyAsa ke sAtha ina cakroM para dhyAna karane se zakti ko cakroM kI ora bahane kI preraNA milatI hai| isase Atmika evaM mAnasika zarIra meM sthita zakti- kendroM ke jAgaraNa meM sahAyatA milatI hai / phalataH vyakti anya cetana staroM kA anubhava prApta karane meM sakSama banatA hai jinake viSaya meM sAmAnyataH vaha aceta rahatA hai| . pramukha cakra sAta haiM / inakI sthiti merudaMDa ke mUla se sira ke zIrSa pradeza taka hai / ye paraspara Atmika nalikAoM yA nAr3iyoM ke jAla se saMbaMdhita haiM / sthUla stara para ye nAr3iyA~ nAr3IsaMsthAna kI nasoM se saMyukta haiM / pratyeka cakra kI AkRti padma kI taraha hai / pratyeka meM daloM kI saMkhyA nizcita hai evaM ve vizeSa raMgoM meM haiM / dala usa vizeSa cakra kI Atmika zakti tathA usameM sthita bAhya evaM aMtaHpravAha kI Atmika nalikAoM kA pratinidhitva karate haiN| pratyeka cakra tatva-vizeSa ke kendra haiM jinakI vizeSa AkRtiyA~ haiM, bIja maMtra haiM, pramukha iSTa tathA unake vAhana evaM saMbaMdhita vizeSatAyeM haiN| . pratyeka cakra kA pUrNa varNana nIce diyA jA rahA hai. 1. mUlAdhAra cakra . sthiti ke anusAra yaha sabase nIce kA cakra hai / yaha mUla kendra hai / mUlAdhAra ke nIce bhI kaI kendra haiM jo nimna zreNI ke prANiyoM ke cetanA-stara kA pratinidhitva karate haiM / anya prANiyoM meM ye kriyAzIla hote haiM parantu manuSyoM meM pUrNataH * suSupta rahate haiM / isakA cinha gahare lAla raMga kA caturdalIya kamala hai / pratyeka dala yA paMkhur3I para maMtra 'vaM' 'zaM' 'Sa' 'saM' likhA huA hai / yaha pRthvI-tatva kA kendra hai jisakI AkRti caukona hai tathA bIja maMtra 'laM' hai / yaha hAthI para savAra hai tathA pRthvI kI sthiratA evaM dRr3hatA kA pratIka hai / mUlAdhAra ke pramukha devatA sRSTi ke nirmAtA 'brahmA' haiM tathA devI 'DAkinI' haiM jo zarIra kI sparzAnubhUti kA niyaMtraNa karatI haiN| 349

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mUlAdhAra ke kendra meM eka lAla tribhuja hai jisakA sirA nIce kI ora hai / tribhuja ke aMdara dhue~ ke raMga kA zivaliMga hai jisake cAroM ora sunahare raMga ke sarpa kI sAr3he tIna kuNDalI hai| mUlAdhAra ko mUla kendra kahA jAtA hai kyoMki yaha prAthamika mahatva kI zakti arthAt kuMDalinI zakti kA nivAsa - sthala hai| yaha zakti sarpa ke rUpa meM gaharI nidrAvasthA meM hai jo zivaliMga ke cAroM ora kuMDalI mAre hue hai / brahmANDa evaM mAnavIya zaktiyoM kA yahI kendra hai jinakA prakaTIkaraNa kAma zakti, saMvedanA, Atmika yA AdhyAtmika zaktiyoM ke rUpa meM hotA hai / 'zakti' mAtra eka hai- kevala eka / yahI vaha kendra hai jahA~ se vaha utpanna hotI hai tathA . ' jisase kucha guNoM evaM vizeSatAoM kI prApti hotI hai| manovijJAna kI kucha zAkhAoM ke anusAra yaha vicAra prabala hai ki mAnavIya racanA ke bhItara kAma - vAsanA (libido) hI mUla zakti hai aura vaha apanA pradarzana kaI rUpoM meM karatI ____ adhikAMza vyaktiyoM meM isa zakti kI vRhat mAtrA kA pradarzana mUlAdhAra ke samIpa sthita prajanana - kendra ke dvArA hotA hai / isI kAraNa manuSyoM meM kAma - pravRttiyA~ prabala haiN| ___. vRhat parimANa kI yaha zakti bhI pratyeka vyakti meM nihita prabala zakti kI bahuta hI alpa mAtrA hai| Atmazuddhi evaM mana kI ekAgratA ke dvArA isa asIma zakti ko jAgRta kara use Upara ke cakroM se le jAte hue va anta meM sahasrAra taka le jAkara zuddha zakti kA pavitra cetanA se saMyoga (ziva evaM zakti kA yoga) hI 'yoga' kA antima lakSya hai| 2. svAdhiSThAna cakra isakI sthiti merudaNDa meM mUlAdhAra ke kucha Upara tathA mUtrendriya ke ThIka pRSTha - pradeza meM hai| svAdhiSThAna kA zAbdika artha hai- 'vyakti vizeSa kA nivAsasthala' / isa cakra kA cihna teja lAla raMga kA SaT dalIya padama hai / daloM para maMtra- 'baM' 'bhaM' 'ma' 'yaM' 'raM' tathA 'laM' likhA hai| madhya meM ardha candra hai tathA bIja maMtra 'vaM' hai / vAhana magara hai jo jala tatva kA pratinidhitva karatA hai| isake iSTadeva sRSTi ke rakSaka evaM poSaka bhagavAna viSNu haiM / devI rAkinI haiM jo rakta tatva kI niyaMtraka haiN| bhautika stara meM svAdhiSThAna cakra kA pramukha saMbaMdha utsarjaka tathA prajanana * aMgoM se hai| ataH isa kendra kI zakti se ina aMgoM meM sudhAra lAkara unheM 350

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vyavasthita kiyA jA sakatA hai| sUkSma stara para svAdhiSThAna cakra acetana mana kA sthAna hai / acetana mana ekatrita cetanA hai - saMskAroM ko ekatrita karane vAlA kakSa tathA bhUtakAla kI sUkSma smRtiyoM ko saMgrahIta karake rakhane vAlI cetanA / yaha manuSya kI aisI ati prAcIna pravRttiyoM kA kendra hai jinakI jar3eM bahuta nIce haiN| isa kendra ke zuddhikaraNa ke pazcAt manuSya pAzavika pravRttiyoM se Upara uTha jAtA hai| isa kendra para dhyAna karane ke lie sAdhaka ko eka vizAla gahare samudra meM. aMdherI rAta meM, AkAza ke nIce azAnta tUphAnI laharoM kA dRzya sAmane lAnA cAhie / samudrI taraMgeM hamArI cetanA ke utAra-car3hAva evaM bahAva kA pratinidhitva karatI haiN| 3. maNipura cakra ___maNipura kA artha spaSTataH maNi kA nagara hai / yaha agni kA kendra hai, tApa kA madhya bindu hai, maNi kI bhA~ti camakadAra hai tathA caitanyatA aura zakti se dIptimAna hai / maNipura cakra kA varNana dasa dala vAle pItavarNIya padma ke rUpa meM milatA hai / daloM para ye akSara likhe hue haiM-'DaM' 'DhaM' 'NaM' 'taM' 'thaM' 'daM' 'dhaM' 'naM' 'paM' 'phN'| padma ke andara ulTA tribhuja hai jisakA raMga lAla hai| bIja maMtra 'raM' hai| vAhana 'bher3a' hai jo camakadAra parantu AkramaNa karane vAlA yA AghAta pahu~cAne vAlA caupAyA jAnavara hai / pramukha devatA sRSTi ke saMhArakartA 'rudra' haiN| mAMsala tattvoM ko niyaMtrita karane vAlI devI 'lAkinI' hai| ... sUrya kSetra vaha kendra hai jisakA saMbaMdha pradhAnataH pAcana kI prANamayI kriyA tathA bhojana ke zoSaNa se hai| hamAre peTa meM sthita kloma, pittAzaya Adi anya graMthiyoM kA kArya vitaraNa ke pUrva bhojana kI dAha - kriyA ke lie pAcaka drava, amla, rasa Adi kA srAva karanA hai / maNipura cakra eka aisA sUkSma kendra hai jo * ina kAryoM para niyaMtraNa rakhatA hai| sAtha hI vRkkoM ke Upara sthita upavRkka granthiyA~ bhI maNipura cakra kI sthUla racanAyeM haiN| ina graMthiyoM se upavRkkIya rasa kA srAva hotA hai| vizeSa paristhitiyoM meM ina granthiyoM dvArA yaha rasa raktasaMsthAna meM bhejA jAtA hai| isase samasta zArIrika prakriyAyeM tIvra ho jAtI haiM aura mastiSka caitanya evaM teja hotA hai / isake alAvA hRdaya - gati meM vRddhi ho . jAtI hai, zvAsa kriyA kI gati bar3ha jAtI hai va netra adhika khula jAte haiN| 351

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sAmAnyataH manuSyoM meM pratighAta karane kI yA capalatA kI jo zakti hotI hai, . usase kahIM adhika tIvra kriyAzIlatA ke lie mAnava zarIra tatpara rahatA hai / Alasa, sustI, nirAzA, apacana aura madhumeha Adi pAcana-saMsthAna ke doSoM se jo vyakti pIr3ita haiM, unheM maNipura cakra para dhyAna isa anubhUti ke sAtha karanA cAhie ki isa pradeza se tApa evaM zakti kI utpatti ho rahI hai| kucha matAnusAra (jaise jaina, bauddha - dharma) maNipura cakra hI kuMDalinI kA sthAna hai; ataH yaha bahuta hI mahatvapUrNa hai / yaha vicAra isa dRSTi se satya hai ki rUpAntaraNa ke samaya kuNDalinI maNipura cakra se adhika prakAzamAna hotI huI jAtI hai| maNipura cakra Atmika tathA bhautika zarIra kA prANa kendra hai / yahA~ prANa (Upara jAne vAlI zakti) evaM apAna (nIce Ane vAlI zakti) kA saMgama hotA hai jisake pariNAmasvarUpa 'tApa' kI utpatti hotI hai aura jo jIvana - rakSA ke lie anivArya hai| 4. anAhata cakra anAhata cakra kA zAbdika artha hai- 'AghAtarahita' / sRSTi kI samasta dhvaniyoM kI utpatti paraspara do vastuoM ke AghAta se hI hotI hai parantu bhautika jagat ke pare jo divya dhvani hai, vahI sabhI dhvaniyoM kA srota hai| ise 'anahad nAda' kahate haiM / hRdaya kendra vaha sthAna hai jahA~ se ye dhvaniyA~ utpanna hotI haiN| yaha sampUrNa brahmANDa kI dhar3akana hai| yogI isa AMtarika, astitvahIna, ananta taraMga ko grahaNa kara sakate haiN| , isakA lAkSaNika cihna 12 daloM vAlA nIle raMga kA kamala phUla hai| daloM para aMkita varNa ye haiM- 'kaM' 'khaM' 'gaM' 'gha' 'hu~' 'caM' 'chaM' 'ja' 'jhaM' 'ja' 'TaM' aura 'tthN'| madhya meM SaTkoNAkati hai jisakI racanA do mile hue tribhujoM se huI hai / yaha yahUdiyoM ke devatA DeviDa ke tAre ke samAna hotA hai / bIjamaMtra 'yaM' hai / vAhana zIghragAmI kAle raMga kA hiraNa hai / yaha vAyu tatva kA pratIka hai| pramukha deva 'IzA' haiM jo sabhI meM vyApta haiN| zarIra ke carbIdAra tatva kI devI 'kAkinI' isameM sthita haiN| ___bhautika stara para svAbhAvikataH anAhata cakra kA saMbaMdha hRdaya evaM phephar3oM se hai / sAtha hI rakta - saMsthAna evaM zvasana se bhI yaha sambandhita hai / pAMDu. roga, dhar3akana kI bImArI, kSayaroga, zvAsa kI bImArI, kAsa roga 352

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(bronchitis) va atyadhika tanAva kI sthiti meM isa para dhyAna karanA caahie| vizeSataH AsanoM yA anya yaugika abhyAsoM ke samaya isa cakra para citta ko ekAgra karanA caahie| hRdaya pradeza meM eka aMdhere kamare yA guphA kI kalpanA karate hue isa cakra para dhyAna karanA caahie| ise hRdayakakSa kahate haiM aura isa khAlI pradeza kI riktatA-pUrti zvAsa kriyA ke prasAraNa - saMkucana tathA dhar3akana kI dhvaniyoM se kI jAtI hai| abhyAsI ko dIpaka kI jalatI huI eka choTI sI lau dekhane kI koziza karanI cAhie / vAyurahita sthAna meM lau kI sthiratA kI kalpanA karanI cAhie / yaha pratyeka vyakti meM nihita jIvAtmA kA saMketa hai jise sAMsArika bAteM azAMta nahIM kara sktiiN| 5. vizudri cakra vizuddhi kA zabdArtha hai- 'zuddha karanA' / vizuddhi cakra zuddhikaraNa kA kendra hai / isakA sAMketika cihna solaha paMkhur3iyoM vAlA kamala puSpa hai, kamala kA raMga jAmunI mizrita dhue~ kA raMga hai / daloM para saMskRta ke varNa haiM - 'aM' 'o' 'I' 'I' 'u' 'U' '' '' 'lUM' 'lU' 'eM' 'aiM' 'oM' 'auM' 'aM' 'aNH'| . padma ke madhya zveta vRtta hai / bIja maMtra 'haM' hai / isakA vAhana zuddha zveta gaja hai. jo AkAza kA sAMketika cihna hai / iSTadeva 'arddhanArIzvara' haiM (arddha zarIra ziva yA puruSa rUpa evaM arddha zarIra pArvatI yA nAr3I ruup|) isa cakra kI devI 'sAkinI' haiM jinakA adhikAra asthi tatva para hai| . vizuddhi cakra kaMTha nalikA, cullikA evaM upacullikA graMthi pradeza arthAta svara-koSTha ko prabhAvita karatA hai| isa pradeza ke zarIragata doSoM kA * 'nivAraNaM isa cakra para citta kI gahana ekAgratA dvArA kiyA jA sakatA hai| grIvA kA yaha kendra vaha sthAna hai jahA~ divya rasa amRta kA pAna kiyA jA sakatA hai / yaha amRta vaha svAdiSTa mIThA rasa hai jisakI utpatti lalanA cakra dvArA hotI hai| lalanA cakra grIvA ke pRSTha pradeza ke samIpa sthita hai| amRta amaratva pradAna karane vAlA rasa hai| khecarI mudrA jaise ucca yaugika abhyAsoM dvArA isa rasa kI graMthi ko kriyAzIla banAyA jA sakatA hai / isa vizeSa rasa kA pAna kara yogI icchAnusAra kitanI bhI avadhi taka binA anna-jala grahaNa 353

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kiye jIvita raha sakatA hai| lalanA cakra para adhikAra prApta kara bhArata ke aneka yogI bhUmigata samAdhi kA pradarzana karate haiN| unakA zarIra bhUmi meM daphanA diyA jAtA hai| kaI dinoM ke bAda bhI ve jIvita avasthA meM hI bAhara Ate haiN| lalanA cakra ko utprerita karane vAlA koI bhI abhyAsa yogya guru ke nirdezana meM hI karanA cAhie, anyathA kucha saMkaTa utpanna ho sakatA hai / isa prakAra ke ucca abhyAsa ke lie sAdhaka kI dazA upayukta na hone para kar3ave va viSaile rasa kI utpatti hotI hai| . vyakti ko isa cakra para dhyAna isa anubhava ke sAtha karanA cAhie ki. amRta kI zItala mIThI bUMdeM usa para gira rahI haiM aura viSaile tatvoM kA nAza kara AnandAnubhUti pradAna kara rahI haiN| 6. AjJA cakra isa cakra ko 'tRtIya netra', jJAna cakSu, trikuTI, triveNI, bhrUmadhya, gurucakra yA zivanetra bhI kahA jAtA hai| dhyAna kI U~cI avasthA meM ziSyagaNa isI cakra ke mAdhyama se guru kI AjJA aura nirdezoM ko grahaNa karate haiN| divya ucca cetanA kA Adeza bhI isI se grahaNa kiyA jAtA hai / isakA lAkSaNika cihna halke bhUre yA zveta raMga kA dvidalIya padma hai / daloM para 'haM', 'kSa' likhA hotA hai / ye prANazakti ke RNAtmaka evaM dhanAtmaka pravAha kA pratinidhitva karate haiN| donoM pravAha isI biMdu kI ora haiM / padama ke madhya meM bIja maMtra 'OM' hai| iSTa deva paramaziva, arUpa cetanA hai / isa cakra kI devI 'hAkinI' haiM jo isa cakra ke tatva sUkSma mana yA mAnasa kA niyaMtraNa karatI haiN| __ AjJA cakra eka prasiddha kendra hai| dhyAna kI aneka kriyAoM meM isa para hI dhyAna kiyA jAtA hai| sAmAnyataH hama bhUmadhya para hI dhyAna karate haiM parantu isa cakra kA vAstavika sthAna mastiSka pradeza meM hai| bhautika zarIra meM isase samAnatA rakhane vAlI racanA pIniyala (pineal) nAmaka gUr3ha aMtaHsrAvI graMthi hai| auSadhi kSetra ke vaijJAnikoM ne abhI taka isake jIvatatva saMbaMdhI kAryoM kA patA nahIM lagAyA hai / isa kendra kI vAstavika sthiti kA patA lagAnA kaThina hai| bhrUmadhya kendra isa cakra ko prerita karane ke lie eka baTana kA kAma karatA hai| yaha cakra dRSTi, nAr3I, gaMdha, piMDa tathA buddhi, nyAya, tarka jaisI mAnasika prakriyAoM ke lie jimmedAra mastiSka ke anurUpa bhI hai| mAnava kI pramukha 354

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vizeSatA hai ki vaha indriyoM dvArA prApta vibhinna sUcanAoM kA cunAva evaM tyAga unakI mahattA ke AdhAra para karatA hai / yaha rAjayoga kA viSaya hai| isameM tIna vibhinna upa-vibhAgoM kA bhI samAveza hai jinheM 'buddhi' (antardRSTi, ucca jJAna), 'citta' (bhUtakAlIna prabhAvoM kA saMgrahAlaya) aura 'ahaMkAra' (vyaktigata bhAva) kahate haiN| . AjJA cakra kA sthAna pIniyala granthi hai / yaha granthi mastiSka meM choTe maTara ke barAbara hotI hai / vikasita manuSyoM meM isakA AkAra apekSAkRta bahuta hI choTA ho jAtA hai| Atmika stara para yaha sUkSma biMdu bhautika, mAnasika aura Atmika zarIra ke madhya setu kA kArya karatA hai / AjJA cakra ke jAgaraNa dvArA hI vyakti divya-dRSTi, divya-zravaNa, vicAra - saMcaraNa tathA anya asAdhAraNa gupta zaktiyoM kA vikAsa kara sakatA hai / vicAra-zakti bhI ati sUkSma vibhinna tatvoM kA rUpa grahaNa karatI hai| jaba mastiSka unnata evaM saMvedanazIla bana jAtA hai taba AjJA cakra ke mAdhyama se vicAra zakti ko bhejanA evaM grahaNa karanA saMbhava ho jAtA hai | gaharI tathA U~cI cetanA ke pradeza meM khulane vAlA yaha Atmika dvAra hai| - isake atirikta AjJA cakra ko sakriya banAkara bauddhika zakti, smaraNa zakti, icchA zakti, ekAgratA Adi mAnasika zaktiyoM kI vRddhi kI jA sakatI hai| 7. bindu visarga sira ke ThIka pIche jahA~ hindU coTI rakhate haiM, eka. vizeSa 'bindu' hai| yaha eka rahasyapUrNa Atmika kendra hai / use 'soma - cakra' kahA jAtA hai / isakA sAMketika cihna arddhacaMdra evaM cA~danI rAtri hai| isakA saMbaMdha puruSoM meM vIryarasa utpanna karane se hai / isI bindu se yaha rasa TapakatA hai / bindu kA artha hI hai'vIrya -buuNd'| prAcIna kriyA yoga vijJAna ke anusAra 'bindu cakra' ekAgratA ke lie atyadhika mahatva kA hai| yahA~ utpanna hone vAlI Atmika dhvaniyoM ko usa para dhyAna karate hue grahaNa kiyA jA sakatA hai| 8. sahamAra vAstavikataH yaha cakra nahIM, varan uccatama cetanA ke vAsa kA sthAna 355

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hai| ise sahasra daloM vAle camakIle kamala puSpa ke rUpa meM dRSTigata kiyA jA sakatA hai / daloM para saMskRta ke samasta varNa aMkita haiM / sammilita rUpa se isameM sampUrNa zaktiyA~ nihita haiM jinakA sambandha pacAsa bIja maMtra kI zakti ke bIsa guNaka se hai| kamala ke kendra-sthala para ujjvala zivaliMga hai jo pavitra cetanA (ziva) kA pratIka hai| yaha vahI sthala hai jahA~ ziva-zakti kA Azcaryajanaka yoga, cetanA kA tatva evaM zakti se saMyoga tathA vyaktigata AtmA kA asIma AtmA se milana hotA hai| yoga aura taMtra-darzana ke anusAra brahmANDa kI sRSTi inhIM zaktiyoM ke vicchedana se huI hai| satyataH ina donoM zaktiyoM kI mUlavastu eka - hI hai| cetanA sthira zakti tathA prakRti kriyAtmaka zakti hai| sarvaprathama prakRti tIna vibhAgoM yA guNoM meM vibhAjita hotI hai| ye haiM - tamas (jar3atA, Alasya), rajasa (kriyAzIlatA, zakti) aura satva (samatulya, saMtulana, shaaNti)| hamAre mana tathA zarIra se lekara sUrya tathA tAroM aura saMpUrNa sRSTi meM ye tIna zaktiyA~ vyApta ho jAtI haiM / ina tIna guNoM se prakRti ke ATha tatva vikasita hote haiM jinakI sUcI dI jA cukI hai| vikAsa kriyA sUkSma tatva se sthUla tatva kI ora hotI hai| udAharaNArtha- buddhi, ahaMkAra ityAdi se agni, jala va pRthvI kI ora | pRthvI sarvAdhika sthUla tatva hai, ataH yahA~ isa kriyA kA aMta ho jAtA hai / nimnatama utpatti ke uparAnta nirmANa kI prakriyA pUrNa ho jAtI hai| isa prakAra nimna pradezoM meM sthita pA~ca cakra sthUla tatva haiM / AjJA cakra sUkSma tatva hai tathA uccatama kendra 'sahasrAra' zuddha cetanA tathA sarvonnata hai| jAgRti ke uparAnta kuNDalinI saba cakroM meM se hotI huI sahasrAra para pahu~catI hai tathA usI srota meM usakA vilInIkaraNa ho jAtA hai jahA~ se usakI utpatti huI thii| nAr3I ___nAr3I kA zAbdika artha dhArA yA pravAha hai| prAcIna granthoM ke anusAra Atmika zarIra meM 72 hajAra nAr3iyA~ haiN| Atma - dRSTi-prApti ke uparAnta vyakti inheM prakAzadhArA ke rUpa meM dekha sakatA hai| vartamAna samaya meM 'nAr3I' zabda kA rUpAntaraNa 'nasa yA taMtrikA' zabda meM kiyA gayA hai| yaha zabda upayukta nahIM hai kyoMki nAr3I kI racanA sUkSma tatvoM se hotI hai aura satyataH ye naseM nahIM haiN| cakroM kI bhA~ti inakI sthiti bhautika zarIra meM nahIM hai / bhautika 356

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zarIra meM sthita nasoM ko unake samarUpa yA unake dvArA utpanna kI gayI bhautika racanA kahA jA sakatA hai | nAr3iyA~ ve sUkSma nalikAyeM haiM jinameM se prANa - zaktiyoM kA pravAha hotA hai / Atmika zarIra kI aneka nAr3iyoM meM se 14 mahatvapUrNa haiM tathA ina 14 nAr3iyoM meM 3 pramukha evaM sarvAdhika mahatva kI haiN| ye haiM- ir3A, piMgalA aura suSumnA / sabhI nAr3iyA~ suSumnA kI upanAr3iyA~ haiM / ir3A - piMgalA kA samAveza bhI isameM hai| suSumnA nAr3I kA pravAha merudaNDa meM mUlAdhAra cakra (nimnatama pradeza) se AjJA cakra (zIrSa pradeza) taka hai| isa supta nAr3I kA raMga cA~dI-sA hai| mUlAdhAra cakra ke bAyIM ora se nikalakara pratyeka cakra meM se vakrAkAra bahatI huI anta meM AjJA cakra ke bAyIM ora samApta hone vAlI nAr3I 'ir3A' hai| ir3A kA raMga nIlA hai| isake viparIta mUlAdhAra ke dAhinI ora se nikalakara pratyeka cakra meM 'ir3A' kI. viparIta dizA meM vakrAkAra bahakara jAne vAlI 'pigalA' nAr3I kA anta AjJA cakra ke dAhinI ora hotA hai / isakA raMga aMgAra -sA lAla hotA hai| ___ 'iDA' aura 'piMgalA' hamAre zarIra meM do viparIta dhravoM se bahane vAlI jIvana-zaktiyoM ke pravAha - mArga haiM / 'ir3A' RNAtmaka hai jise caMdra nAr3I bhI kahate haiN| 'piMgalA' dhanAtmaka hai| ise sUrya nAr3I kahA jAtA hai| nimnAMkita tAlikA se inake guNa spaSTa ho jAte haiMguNa : ir3A piMgalA zvasana . bAyA~ nAsikA chidra dAhinA nAsikA chidra tApakrama garama strIliMga puMlliMga mAnasika zArIrika nIlA lAla zItala liMga rajata svarNa zakti RNAtmaka parAnukaMpI gaMgA dhanAtmaka anukaMpI yamunA nadI sUrya . iDA, piMgalA tathA suSumnA meM zaktiyoM kA tIvra pravAha kramAgata 357

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'niyamAnusAra hotA hai| kisI bhI samaya nathune se bahane vAle zvAsa-pravAha kA anubhava karate hue yaha jJAta kiyA jA sakatA hai ki usa vizeSa samaya meM kisa nAr3I meM pravAha hai| yadi bAyeM meM pravAha adhika ho to samajhiye ki ir3A tIvra cala rahI hai / yadi dAhine nathune meM vAyu-pravAha adhika ho to spaSTataH piMgalA nAr3I meM pravAha kA saMketa hai aura yadi donoM nAsikA -chidroM meM samAna vAyupravAha hai to yaha suSumnA nAr3I-pravAha ke lakSaNa haiM / avalokana se prApta hotA hai ki eka nathune meM dUsare kI apekSA vAyu -pravAha adhika hotA hai| dAhine nathune ke pravAha - kAla meM prANa zakti adhika kriyAzIla hotI hai| isase zArIrika kArya, pAcana Adi meM sahAyatA milatI hai| isa avadhi meM mana / bahirmukhI rahatA hai evaM zarIra meM adhika tApa utpanna hotA hai| yadi bAyIM nAsikA meM adhika pravAha ho yA ir3A nAr3I cala rahI ho to mAnasika zaktiyoM kI pradhAnatA hotI hai| mana aMtarmukhI hotA hai / isa avadhi meM ciMtana, cittaekAgratA Adi kArya saMpAdita karane cAhie / ir3A nAr3I kA pravAha adhikatara nidrA - avasthA meM hotA hai / yadi rAtri meM piMgalA meM pravAha ho to vyakti ko asuvidhA pratIta hotI hai tathA kaThinAI se nIMda AtI hai| isI bhA~ti yadi bhojana ke samaya ir3A nAr3I meM pravAha ho to pAcana kriyA ThIka nahIM hotI tathA apacana ho jAtA hai| hamArI samasta kriyAyeM inhIM nAr3I - pravAhoM ke pariNAmasvarUpa hotI haiM / icchA zakti evaM pAdAdirAsana Adi yaugika abhyAsoM ke dvArA icchAnusAra svara -pravAha meM parivartana kiyA jA sakatA hai| udAharaNArtha- kisI vyakti ko yadi kArya karanA hai aura use nIMda kI anabhUti ho rahI hai to vaha uparokta vidhi se svara pravAha piMgalA meM karate hue kArya hetu anivArya zakti prApta kara sakatA hai| ___svara yoga nAmaka vijJAna meM vistRta rUpa meM parivartita nAr3I-pravAha kA varNana kiyA jAtA hai| haThayoga kA bhI prathama uddezya ir3A aura piMgalA ke prANa - pravAha ke madhya saMtulana lAnA hai (ha-sUrya; Tha- cndr)| isa kArya ke lie SaTkarmoM dvArA zarIra kI zuddhikaraNa - kriyA kI jAtI hai| sabhI vyaktiyoM ko ina donoM pravAhoM meM saMtulana banAye rakhanA Avazyaka hai tAki vyakti bahuta adhika mAnasika rUpa se ekAgra na ho aura na bahuta adhika zArIrika kArya meM hI lagA rahe yA bhautika kArya meM hI usakI cetanA banI rahe / dUsare zabdoM meM kahA jA sakatA hai ki sthUlamAna se caubIsa ghaNToM meM lagabhaga bAraha ghaNTe bAyeM svara - pravAha kI pramukhatA honI cAhie tathA zeSa bAraha ghaNTe dAhine svara meM pravAha kI pradhAnatA honI caahie| 358

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-- ina do nAr3iyoM kI zuddhi tathA mana para niyaMtraNa prApta ho jAne para tRtIya pramukha nAr3I suSumnA meM pravAha hotA hai / ir3A tathA piMgalA nAr3iyoM meM prANa ke pravAha meM santulana Ane para yaha sthiti utpanna hotI hai tathA bAyeM evaM " dAhine svara - pravAha meM samAnatA hone para hI prANoM ke pravAha meM santulana AtA hai / dhyAna ke abhyAsa meM uccatama saphalatA prApti ke lie suSumnA kA pravAhita honA anivArya hai| isa abhyAsa - kAla meM yadi piMgalA meM pravAha hogA to sAdhaka kucha asuvidhA kA anubhava karegA aura yadi ir3A meM pravAha hogA to ciMtana-kriyA adhika hogI / mAtra suSumnA ke pravAha se hI sAdhaka ucca dhyAna meM saphala hogA, kyoMki suSumnA nAr3I se hI kuNDalinI vibhinna cakroM se hotI huI jAtI hai| ___mAnava - zarIra vijJAna ke anusAra anaicchika nAr3I saMsthAna kI do nAr3iyoM arthAt anukampI evaM parAnukampI taMtrikAoM se 'ir3A- piMgalA' kI samAnatA sthUlataH dI jA sakatI hai| piMgalA nAr3I anukaMpI taMtrikA ke samarUpa hai jo ki tIvra kriyAzIlatA ke lie uttaradAyI hai| ina kriyAoM kA sambandha bAhya vAtAvaraNa se tathA una AMtarika aMgoM se hotA hai, jo Antarika rUpa se zakti kA prayoga karate haiN| udAharaNArtha- anukaMpI taMtrikA hRdaya kI gati tIvra karatI hai, rakta nalikAoM meM phailAva lAtI hai, zvasana dara meM vRddhi karatI hai, karNa va netroM kI kSamatA ko bar3hAtI hai| isa prakAra vyakti kA zarIra bAhya kriyAoM ke lie taiyAra kiyA jAtA hai / parAnukampI taMtrikAyeM isake viparIta kArya karatI haiN| ye taMtrikAyeM hRdaya - gati nyUna kara detI haiM tathA rakta nalikAoM kA AkuMcana karatI haiM, zvasana kriyA maMda kara detI haiN| pariNAmataH vyakti aMtarmukhI ho jAtA hai| adhikAMza vyaktiyoM ke lie ina nAr3iyoM kI kriyAyeM anaicchika evaM ajJAta rahatI haiN| vyakti inake prati saceta nahIM rhte| yahI bAta ir3A - piMgalA ke lie bhI lAgU hotI hai / yaugika abhyAsoM dvArA ina para niyaMtraNa -prApti taka inakI kriyAyeM bhI pUrNataH anaicchika tathA acetana rUpa * se hotI haiN| . 359

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mAnavIya aMtaH racanA manuSya kI AMtarika racanAoM dvArA hI usake pratyeka kArya sampanna hote haiM aura inhIM ke dvArA vaha bAhya vAtAvaraNa kI bAtoM ko grahaNa karatA hai / tathApi yaha dukha kA viSaya hai ki nyUnatama vyaktiyoM ko hI zarIra ke AMtarika kAryoM kA jJAna hai / hameM bAharI saMsAra kA jJAna to bahuta hai; parantu Azcarya hai ki bahuta kama logoM ko hI isa bAta kA jJAna hai ki unake zarIra meM kauna - kauna sI kriyAyeM hotI haiN| ___ pratyeka vyakti ko yadi vistRta rUpa se nahIM to isa bAta kA sAmAnya prArambhika jJAna avazya hI honA cAhiye ki zarIra ke kArya kyA haiM aura usake aMtaHpradeza meM kauna - kauna se Azcaryajanaka kArya hote haiN| zarIra ke sAtha ucita vyavahAra na hone ke kAraNa hI aneka vyaktiyoM meM zArIrika evaM mAnasika samasyAyeM utpanna ho jAtI haiM / udAharaNArtha - kharIdI gaI naI moTara kI hama ucita dekhabhAla karate haiM / yadi koI aisA na kare to hama use ajJAnI samajhate haiM / moTara ke kriyA-kalApoM evaM usakI sakSamatA ke viSaya meM jAnakara vyakti usakI upayukta dekhabhAla karatA hai, use isa DhaMga se calAtA hai ki usakI mazInoM ke kAryoM meM kisI prakAra kI avyavasthA na Ane pAye / isake viparIta ajJAnI vyakti usakA durupayoga karatA hai / ThIka yahI dazA zarIra kI hai| jina vyaktiyoM ko zarIra-vijJAna kA jJAna hotA hai, ve zarIra ke Antarika aMgoM kI ucita dekhabhAla karate haiM; anyathA ina aMtarAMgoM ko durupayoga kA zikAra bananA par3atA hai| isI kAraNa zarIra - vijJAna kI pustaka na hote hue bhI isa pustaka meM kucha AMtarika aMgoM kA varNana unakA prArambhika jJAna pradAna karate hue diyA jA rahA hai | isa jJAna kI prApti se vyakti meM ina aMgoM ke prati sammAna meM vRddhi hogii| sAtha hI isa pustaka meM yaugika kriyAoM ke sAtha jina zArIrika aMgoM kA sandarbha diyA gayA hai, unheM samajhane meM bhI pAThakagaNa samartha hoMge / 360 .

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aMtaHsrAvI granthi - praNAlI pIticala pIyUSa cullikA upacullikA thAimasa upavRkka raja : piMDa (striyoM meM) vIrya piMDa (puruSoM meM) antaHsrAvI granthi-praNAlI . zarIragata adhikAMza graMthiyoM meM nalikAyeM hotI haiN| ina nalikAoM ke mAdhyama se hI ve apane srAva yA rasa kA bahAva usa sthAna-vizeSa ko karatI haiM jinase. saMbaMdhita kArya ve karatI haiM / udAharaNa ke liye, pAcana granthiyA~ pAcaka rasa ko jaThara aura A~toM meM bhejatI haiM / sveda-graMthiyA~ pasIne ke rUpa meM apane resa ko carma-stara para pahu~cAtI haiN| kucha anya prakAra kI graMthiyA~ bhI hotI haiM / inameM vizeSa nalikAoM kI racanA nahIM hotI / inake dvArA rAsAyanika dravoM kI utpatti hotI hai jinheM . 'rasa' kahate haiN| inakA pravAha pratyakSataH rakta - pravAha meM ho jAtA hai / sammilita rUpa se ye graMthiyA~ nalikAvihIna graMthi yA aMtaHsrAvI graMthiyA~ kahalAtI haiN| samasta zArIrika evaM mAnasika kAryoM para inakA gaharA prabhAva par3atA hai| inake dvArA nirmita rasa rakta meM mizrita hokara tathA vibhinna aMgoM meM pahu~cakara unakI 361

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kriyAzIlatA meM parivartana lAte hue zArIrika racanA kI kriyAoM meM parivartana karate haiN| ina aMtaHsrAvI graMthiyoM ke aMtargata pIyUSa graMthi, pIniyala graMthi, kloma, upavRkka, cullikA, upacullikA, bIjANDakoSa evaM vRSNa sammilita haiM / pratyeka graMthi kI saMkhyA do hai jinakA kArya saMyukta rUpa se hotA hai / yadi eka meM doSa A jAye yA vaha niSkriya ho jAye to dUsarI kArya karatI rahatI hai / pariNAmataH zArIrika AvazyakatAoM kI pUrti hotI rahatI hai aura unake kAryoM meM avarodha utpanna nahIM hone paataa| vibhinna aMtaHsrAvI graMthiyoM ke kArya paraspara saMbaMdhita haiN| koI graMthi svataMtra rUpa se kArya nahIM karatI / ataH kisI eka graMthi meM avyavasthA Ane para isakI pratikriyA anya aMtaHsrAvI graMthiyoM para hotI hai| .. 1. pIyUSa yA zIrSastha graMthi yaha maTara ke barAbara choTI graMthi hai| isakA vAsa - sthala mastiSka kA AdhAra hai| isakA vajana mAtra AdhA grAma hotA hai| choTI AkRti ko dekhate hue isa graMthi ko mahatvahIna na samajhiye, kyoMki samasta zArIrika graMthiyoM meM yaha pradhAna graMthi hai / pUrNa aMtaHsrAvI graMthi - praNAlI se zaktizAlI rasoM kI utpatti hotI hai | ataH anivArya hai ki pUre samaya unake nirmANa - kArya meM vyavasthA banI rahe; anyathA pUrI praNAlI nirarthaka siddha ho jAyegI / yaha kArya zIrSastha graMthi kA hai / isa graMthi se aneka prakAra ke rasoM kA nirmANa hotA hai| inameM se kucha pratyakSataH zarIra para prabhAva DAlate haiM; parantu adhikAMza rasoM kA kArya anya aMtaHsrAvI graMthiyoM ke kAryoM kA niyaMtraNa karanA hai| zarIragata sabhI kriyA - kalApoM para zIrSastha graMthiyoM kA vistRta rUpa se prabhAva par3atA hai| zarIra kA vikAsa tathA roga - nirodha-zakti kA vikAsa zarIrapoSaka rasa 'somatotrophic hormone STH' dvArA hI hotA hai / isakI anupasthiti meM halke sparzadoSa se bhI saralatA se mRtyu ho jaayegii| yaha vizeSa rasa zveta rakta kozikAoM ko gatizIla tathA pratikAraka banAtA hai jo sparzadoSa se hamArI rakSA karatI haiN| isI graMthi dvArA taiyAra kiyA gayA eka dUsarA poSaka rasa 'adrenocortrophic hormone ACTH' hai jo upavRkka graMthi ko kriyAzIla banAtA hai| 362

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cullikA graMthi ke utpreraka ke rUpa meM eka vizeSa rasa (Thyro trophin TSH ) kI. utpatti bhI isI graMthi dvArA hotI hai| isa rasa vizeSa kI anupasthiti meM samasta zArIrika tathA mAnasika kAryoM ko vipatti kA sAmanA karanA pdd'egaa| isa graMthi se raktacApa bar3hAne vAle rasa ( pituitrin hormone ) tathA eka choTI graMthi ko kriyAzIla banAne vAle rasa (follicle stimulating hormone FSH) kA srAva bhI hotA hai jisake kAraNa bhrUNa kA vikAsa hotA hai tathA jo rajaHpiNDa ko isTrojana (estrogen ) nAmaka rasa ke utpAdanakArya hetu kriyAzIla banAtA hai| eka anya mahatvapUrNa rasa (luteinizing hormone LH) kI utpatti hotI hai jo striyoM ke niyamita mAsika dharma kA ' kAraNa hai ! .. . isake atirikta isa graMthi se kaI prakAra ke rasa - srAva hote haiN| isa saMkSipta vivaraNa meM unakA varNana kaThina hai / 2. pIniyala graMthi . yaha graMthi vaijJAnikoM ke liye abhI bhI samajha se pare haiM / isakI nizcita kriyAoM kA patA zarIra-vijJAna nahIM lagA sakA hai| ___yoga ke anusAra yaha graMthi sthUla zarIra tathA caitanya zarIra ke madhya kI kar3I hai| 3. cullikA graMvi - isa choTI graMthi kI AkRti titalI kI bhA~ti hotI hai / grIvA ke sammukha vAya nalikA ke donoM ora yaha sthita hai| yaha zaktizAlI rasa (thyroxin) kI utpatti karatI hai jo vyAvahArika rUpa se zarIra ke pratyakSa kozikA para prabhAva DAlatA hai| zarIra kI cayApacaya kriyA meM pratyeka kozA dvArA oSajana evaM bhojana kA zoSaNa hotA hai / isa graMthi dvArA isa kriyA kI dara ko vyavasthita kiyA jAtA hai| anya vastuoM kI cayApacaya - kriyA para yaha niyaMtraNakArI prabhAva DAlatI hai / haDDiyoM ke vikAsa kArya ko prerita karatI hai, nAr3I-saMsthAna kI saMvedanazIlatA meM vRddhi karatI hai tathA zarIra ke anya aMgoM para sakriya yA niSkriya prabhAva DAlatI hai| . sAmAnya kriyAzIla vyakti meM cullikA rasa kI utpatti paryApta mAtrA meM hotI hai jisase usakI AvazyakatAoM kI pUrti ho jAtI hai| aise vyakti meM 363

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pracura mAtrA meM zakti hotI hai tathA vaha kAryoM se thakatA nahIM hai / isake viparIta arddhamRta se dikhane vAle susta vyaktiyoM meM isa rasa kI kamI hotI hai| isa avasthA ko 'hAipothaoNyarAiDijma' kahate haiN| unameM cayApacaya kriyA kI dara nimna ho jAtI hai ; jIvana satva, carbI, kArboja Adi kI rUpAntara kriyA bhI kama ho jAtI hai| zArIrika tApakrama kama ho jAtA hai aura mastiSka kI kriyAzIlatA kama ho jAtI hai| aisI sthiti meM sAdhAraNataH pANDu roga ho jAtA hai| callikA rasa kI utpatti ke liye AyoDina tatva kI upasthiti Avazyaka hai| isI kAraNa uparokta roga usa pradeza meM adhika hotA hai jahA~ kI miTTI meM AyoDina kI mAtrA kama yA nahIM ke barAbara hotI hai / cullikA graMthi ke paryApta kriyAzIla na hone para bhI isake rasa - sAva kA pariNAma kama ho jAtA hai / isa kSetra meM yoga sahAyaka hai / yogAbhyAsoM dvArA isa graMthi kI kriyAzIlatA bar3hA kara ucita mAtrA meM isa zakti-pradatta rasa kI prApti kI jA sakatI hai| isake viparIta adhika srAva hone para 'hAiparathAyarAiDijma' kI sthiti paidA ho jAtI hai / isa avasthA meM vyakti asAmAnyataH kriyAzIla tathA kaThora parizramI bana jAtA hai | cullikA graMthi kI kriyAzIlatA sImA ko pAra kara jAtI hai| cayApacaya kriyA meM adhikatama tIvratA A jAtI hai / vyakti durbala ho jAtA hai| nAr3I - saMsthAna adhika saMvedanazIla ho jAtA hai| phalataH hAthoM meM kampana prArambha ho jAtA hai / hRdaya kI dhar3akana bar3ha jAtI hai tathA sAdhAraNataH ghabarAhaTa utpanna hotI hai / punaH yogAbhyAsa dvArA graMthi ke kAryoM ko vyavasthita kara upayukta parimANa meM cullikA rasa kA srAva kiyA jA sakatA hai| 4. upacullikA graMthi ye bahuta choTI graMthiyA~ haiM / vAyu nalikA ke donoM tarapha inakI sthiti hotI hai| ye pUrNataH cullikA graMthiyoM ke bhItara arthAt unase DhaMkI hotI haiM parantu svataMtra rUpa se eka vizeSa rasa kA srAva karatI haiM / yaha graMthi asthi ke vikAsa kArya ko prerita karatI hai tathA zarIra meM kailziyama tathA phaoNsphorasa ke vitaraNa - kArya meM vyavasthA lAtI hai| 5. upavRkka graMthi ___ ye do graMthiyA~ vRkka ke zIrSa pradeza se saMyukta rahatI haiM / pratyeka graMthi ke do upavibhAga hote haiM parantu sAmAnyataH ye upavibhAga dikhAI nahIM dete / madhyastha bhAga ko meDyUlA (medulla) kahate haiM / Upara ke koNIya AvaraNa ko kaoNrTeksa (cortex) kahate haiN| 364 .

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madhyavartI pradeza yA meDyUlA kI racanA pRSThavaMzIya nAr3iyoM kI bhA~ti nAr3I kozAoM se hotI hai / yahA~ do bahuta hI zaktizAlI rasoM kA srAva hotA hai jinheM eDrinalina (adrenalin) tathA naoNraeDrinalina (noradrenalin) kahate haiN| donoM rasoM dvArA raktacApa ucca hotA hai| upavRkkIya rasa hRdaya kI dhar3akana ko bar3hAtA hai, rakta nalikAoM kI saMkocana -kriyA dvArA raktacApa bar3hAtA hai,zarIra meM oSajana kI zoSaNa - kriyA meM vRddhi karatA hai, zvasana-dara bar3hAtA hai tathA zarIra ke adhikatama aMgoM meM tathA aMtarAMgoM ke bAhara rakta pravAhita karatA hai| yaha pAcana - kriyA maMda karatA hai; karNa, netra Adi jJAnendriyoM ko apekSAkRta adhika saMvedanazIla banAtA hai tathA anya kaI kArya karatA hai / yaha graMthi zarIra ko uttama kriyA dvArA pratikAra karane ke yogya banAtI hai / isa udadezya kI pUrti zarIra ko bAhya rUpa se sajaga tathA prerita karate huye hotI hai / tanAva yA bhaya kI sthiti meM graMthi kI kriyA mastiSka ke sAmane ke bhAgoM se prArambha hotI hai| mastiSka ke madhya meM sthita hAipothailemasa (hypo-thalamus ) ko saMdeza prasArita kiyA jAtA hai| yahA~ se nAr3IyaprabhAva yA saMdeza upavRkkoya meDyUlA ko bhejA jAtA hai / pariNAmataH zIghra hI upavRkkIya rasa kA srAva rakta meM ho jAtA hai| usI kSaNa zarIra atirikta bala ke liye taiyAra ho jAtA hai| naoNraeDrinalina rasa sabhI nAr3Iya prabhAvoM ko prerita karatA hai| . pratyeka graMthi ke UparI AvaraNa yA kaoNrTeksa kucha zaktizAlI rasoM kI utpatti karate haiN| inakA meDyUlA se kisI prakAra sambandha nahIM rahatA / inase utpanna rasa ko sTeraoNiDsa (steroids) kahate haiM / zarIra meM inake aneka kArya haiM / vibhinna guNoM ke tIsa se bhI adhika sTeraoNiDsa ke srAva kA patA lagA hai | sabhI kI utpatti kolesTeraoNla (cholesterol) nAmaka rAsAyanika tatva se hotI hai / isa utpanna rasa kI kriyA yakRta, vRkka tathA prajanana aMgoM para hotI hai| vRkkoM kI kriyA kArTijona (cortisone) rasa dvArA hotI hai jo soDiyama ke punaH zoSaNa tathA. poTeziyama kI utsarjana - kriyA meM vRddhi karatA hai| ____ yadi upavRkka granthiyoM kI kriyAzIlatA kama ho jAye to kozAoM meM poTeziyama kI mAtrA nyUna ho jAyegI / isase rakta kA ghanaphala kama ho jAyegA tathA raktacApa nyUna ho jAyegA / upavRkkIya kaoNrTeksa dvArA nirmita rasoM meM sabase mahatvapUrNa rasa kArTijona hai kyoMki yaha zarIragata jIvana satva ke parivartana kI dara ko niyaMtrita karatA hai / zArIrika kozAoM dvArA glUkoja (blood sugar) kA prayoga kiyA jAtA hai / yaha rasa kriyA kI gati para apanA adhikAra rakhatA 365

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6. kloma ___satyataH yaha aMtaHsrAvI graMthi nahIM hai parantu isake Upara AyaleTsa oNpha . laiMgaraheMsa ( islets of langerhans) yA aneka kozAoM kA jo bar3A samUha hai, usake guNa aMtaHsrAvI graMthi ke sadRza hI haiN| inase madhuvazi (insulin) . nAmaka rasa kA srAva hotA hai| yaha vaha zaktizAlI rasa hai jo rakta meM glUkoja kI mAtrA ko kama karatA hai / isa srAva meM kamI hone para 'madhumeha' kA prakopa ho jAtA hai / isa sthiti meM rakta meM glUkoja kI mAtrA bahuta ho jAtI hai| glUkoja kI atirikta mAtrA kA niSkAsana. mUtra dvArA. hotA hai| vAstavikataH isa bImArI kA saMbaMdha kevala kloma se hI nahIM varan vRkkoM evaM' nAr3I - saMsthAna se bhI hotA hai / vRkka graMthi, zIrSastha graMthi tathA cullikA graMthi kA bhI isase saMbaMdha hai / rakta meM glUkoja kI mAtrA ko kama yA adhika banAye rakhanA kaThina kAma hai / isa prakriyA ke lie Avazyaka hai ki aMtaHsrAvI graMthi - saMsthAna kA kArya sAmAnya ho / kloma kA pramukha kArya pAcaka rasa kI utpatti karanA hai| 7. yauna granthi puruSoM meM isa graMthi ko vRSNa yA vIryapiMDa kahate. haiN| striyoM meM ye graMthiyA~ bIjANDa koSa yA rajaHpiMDa kahalAtI haiN| puruSa evaM strI kI aMtaHsrAvI graMthi praNAlI meM samAnatA hotI hai / anivAryataH aMtara mAtra yauna rasoM meM hai| vIryapiMDa ke srAva dvArA bAlaka puruSa meM parivartita ho jAtA hai| rajaHpiMDa ke vikAsa evaM srAva dvArA bAlikA strI bana jAtI hai| isa kriyA meM avarodha Ane se asAdhAraNa vikAsa ho sakatA hai yA yauna - vRddhi meM kamI A sakatI hai| puruSoM ke vRSNa se jo zaktizAlI rasa - srAva hotA hai use TesTeraoNna (testerone) kahate haiN| rakta pravAha dvArA isI rasa kA vitaraNa pUre zarIra meM hotA hai; pariNAmataH bAlaka puruSa bana jAtA hai / dAr3hI bar3hanA, moTI AvAja, zaktizAlI snAyu Adi puruSocita guNa bAlaka meM A jAte haiM / striyoM ke rajaHpiMDa ke do pramukha kArya haiN| prathama hai- aMDa kI utpatti evaM dvitIya hai-do anivArya striyocita yauna rasoM kI utpatti / ina donoM rasoM ke nAma isTrojena (estrogen ) tathA projesTerona (progesterone ) haiM / ye donoM rasa bhrUNa ke vikAsa (bacce ke rUpa meM ) ke liye garbha kA nirmANa karate haiM / bhrUNa ke nirmANa ke bAda inake dvArA eka nalikA kI racanA hotI hai jo bhrUNa ko 366

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atirikta rakta -pradAna karatI hai| nArI jIvana para ina rasoM kA bahuta prabhAva par3atA hai| . 8. pAyamasa isakI sthiti hRdaya - pradeza meM hai| yaha spaSTa nahIM hai ki isa graMthi ko aMtaHsrAvI graMthi-praNAlI ke antargata kyoM sammilita kiyA gayA hai| baccoM meM isakI AkRti bar3I hotI hai / yaha vikAsa kriyA meM sahAyaka hai / vyakti ke bar3e hone para isakI AkRti kramazaH choTI hotI jAtI hai / pUrNa vikasita vyakti meM yaha bahuta choTI hotI hai| yaha zarIra ko sparzadoSa se bacAva karane kI zakti pradAna karatI hai| yoga dvArA svastha aMtaHsrAvI granthi praNAlI . isa pustaka meM varNita vibhinna yaugika abhyAsa zarIra ke vizeSa pradezoM para tanAva evaM dabAva DAlate haiM / isase aMgoM se saMbaMdhita nAr3iyoM kI svAsthya - rakSA hotI hai tathA unheM punaH zakti kI prApti hotI hai / yahI prabhAva aMtaHsrAvI graMthiyoM para bhI par3atA hai| zarIrAMgoM kI mAliza hotI hai, phalataH ina graMthiyoM sahita ve svastha avasthA meM rahate haiN| nAr3I zodhana Adi kucha prANAyAma kramazaH parAnukampI taMtrikA taMtra tathA anukampI taMtrikA taMtra ko sakriya banAte evaM una para niyaMtraNa rakhate haiN| ataH ina nAr3iyoM se saMbaMdhita aMtaHsrAvI graMthiyA~ svataH zithila evaM kriyAzIla ho jAtI haiN| ye graMthiyA~ sadaiva bahuta sakriya rahatI haiN| unheM yogAbhyAsa Avazyaka vizrAnti pradAna karatA hai / taduparAnta unakI kriyAzIlatA meM vRddhi ho jAtI hai| .. haThayoga kI zaMkhaprakSAlana kriyA meM ina graMthiyoM ko paryApta vizrAma milatA hai| pUrNa annanalikA kI saphAI ho jAne ke uparAnta adhikAMza aMtaHsrAvI graMthiyoM ko, vizeSakara pAcana evaM cayApacaya se saMbaMdhita graMthiyoM ko bhojana grahaNa karane se pUrva 45 minaTa taka ArAma milatA hai / isa vizrAnti kA bahuta hI acchA prabhAva ina graMthiyoM, pAcana - saMsthAna aura sampUrNa zarIra para par3atA hai / madhumeha Adi meM isakA Azcaryajanaka prabhAva par3atA hai / varSoM pUrva kI niSkriya graMthiyA~ bhI sakriya ho jAtI haiM / sira ke bala kiye jAne vAle Asana vizeSakara zIrSAsana kA ina graMthiyoM ke kAryoM para suprabhAva par3atA hai / ye kriyAyeM zIrSastha graMthi para prabhAva DAlatI haiN| isase hAipothailemasa se rakta kA bahAva zIrSastha graMthi meM pracura mAtrA meM hotA hai jisase isameM santulana AtA hai| . 367

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pAcana saMsthAna grahaNa kiyA gayA bhojya padArtha pratyakSa rUpa se zarIra meM praveza kara taranta pacakara eka - rUpa nahIM ho jAtA / eka vizeSa prakriyA dvArA yaha kaI padArthoM meM parivartita hotA hai jisakA zoSaNa rakta-pravAha se hotA hai / tatpazcAt raktapravAha dvArA bhojana kA vitaraNa sampUrNa zarIra meM hotA hai| isa prakriyA ko 'pAcana ' kahate haiM / mu~ha meM bhojana ke pahu~cate hI pAcana prAraMbha ho jAtA hai| pAcana kI prathama kriyA cabAne kI hai| isa kriyA meM anna ke choTe-choTe Tukar3e kiye jAte haiN| isase pAcaka rasa ko unheM pUrI taraha le jAne meM suvidhA hotI. mu~ha kI lArotpAdaka graMthi eka vizeSa pAcaka TAyalina (ptyelin) kA srAva karatI hai jo anna meM mizrita ho jAtA hai tathA bhojana ke sTArca ko kArboja ke sarala rUpa arthAt zakkara meM parivartita kara detA hai| jaThara eka lambI va polI snAyavika racanA hai| isameM ucita mAtrA meM anna rakhane kI zakti hotI hai / isameM jaThara rasa nAmaka pAcaka rasa dvArA anna ko matha diyA jAtA hai / anya pAcaka aMgoM kI apekSA isakI dIvAreM moTI hotI haiN| ina dIvAroM para sthita graMthiyoM se prati dina ausatana kucha lITara pAcaka rasa kA srAva hotA hai / jaThara rasa kI mAtrA vyaktigata bhojana para nirbhara hai| svAdarahita tathA sarvathA eka-sA bhojana grahaNa karane se isakI utpatti kama hotI hai, jabaki svAdiSTa va acchA bhojana ina rasoM ke srAva ko protsAhita karatA hai / mAnasika sthiti kA prabhAva bhI ina rasoM para par3atA hai| zAMtipUrvaka . bhojana karane se pAcana ThIka hotA hai / tanAva evaM krodha se apacana hotA hai| jaThara rasoM meM pepsina, hAiDroklorika amla tathA renina hotA hai / pepsina tathA hAiDroklorika amla jIvana-satva ko vibhAjita karate haiN| renina kucha bhojya padArthoM ko Thosa rUpa meM parivartita kara detA hai (jaise dUdha ke kesina nAmaka nAiTrojana-yukta padArtha para prabhAva par3ane se dahI bana jAtA hai) / isase pAcakarasa adhika samaya taka usa para vibhAjana kA kArya kara sakatA hai / jaThara rasa meM eka aura pAcaka rasa hotA hai jise pepsinojena kahate haiM / yaha rasa lAra kI kriyA ko samApta karatA hai evaM jIvANu ko naSTa karatA hai| jala yA anya drava padArtha jaThara yA AmAzaya meM kucha minaTa se adhika nahIM rahate / ve turanta pakvAzaya (choTI AMta kA prathama bhAga) meM pahu~ca jAte haiN| vahA~ unakA zoSaNa ho jAtA hai / Thosa padArtha jaThara meM hI rahate haiM / jaThara rasa meM 368

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milAne ke liye bahuta adhika saMkucana kriyA dvArA inake AkAra-prakAra meM kaI parivartana hote haiN| * sabase zaktizAlI kriyA jaThara ke pakvAzaya meM khulane ke mArga (pylorus) ke samIpa hotI hai| isa pUre pradeza meM AkuMcana-lahariyA~ hotI haiM aura pAcana-kriyA avirala rUpa se calatI rahatI hai| samaya-samaya para dvAra (pyloric) khula jAtA hai tathA drava rUpa meM parivartita kucha padArtha pakvAzaya meM praveza karate hai| gaisTro-inTesTAinala sisTama kI graMthiyoM dvArA srAvita rasoM kA mizraNa pakvAzaya meM praveza kiye gaye padArthoM meM kiyA jAtA hai| ina graMthiyoM meM sarvAdhika mahatva kloma kA hai jo A~toM ko pAcaka rasa pradAna karatI hai / isakI sthiti jaThara ke pRSTha bhAga meM hai tathA yaha pakvAzaya se lagabhaga pUrI taraha ghirI huI hai| isakA rasa-srAva choTI nalikA ke mAdhyama se pakvAzaya meM hotA hai| kloma rasa meM zaktizAlI pAcaka rasa hotA hai jo hara prakAra ke bhojana tatva, jIvana satva, carbI tathA kArvoja ko pacAne meM samartha hotA hai| - zarkarA, sTArca va kArboja padArthoM kA vizleSaNa karane vAlA klomIya pAcaka rasa emIlesa yA DAyesTesa kahalAtA hai| carbI ko vibhAjita karane vAlA raMsa lAyapeja hai jo pitta ke sAtha saMyukta rUpa se kArya karatA hai / Tripsina jIvana satva ko vibhAjita karatA hai / jaThara meM bhojana ke sAtha hAiDroklorika amla ke acchI taraha mizrita ho jAne ke uparAnta hI kloma rasa kA kArya ThIka hotA hai. isake binA nhiiN| ...dvitIya pAcaka granthi yakRta hai| yaha zarIra kI sabase bar3I granthi hai| isake kArya aneka haiM / rakta meM anna ke zoSita ho jAne ke bAda hI yakRta kA sambandha usase hotA hai| yakRta meM adhikAMza anna kA saMgraha evaM parivartana glAikojena ke rUpa meM hotA hai| kisI aMga kI AvazyakatAnusAra isakA parivartana glUkoja (blood sugar) meM ho jAtA hai tathA use rakta-pravAha meM bheja diyA jAtA hai / yakRta svaccha svarNima drava taiyAra karatA hai jise pitta kahate haiN| isakA saMgraha pittAzaya meM hotA hai jahA~ usakI zakti meM vRddhi ho jAtI hai / isase vaha gahare hare raMga kA ho jAtA hai / kloma rasa lAyapeja ke sAtha carbI ke vibhAjana ke liye mahatvapUrNa hai / yaha A~toM kI AkuMcana-laharI ko kriyAzIla banAtA hai jisase A~toM meM bhojana kI gatizIlatA banI rahatI hai| - choTI AMta kI dIvAroM para bahuta sI choTI granthiyA~ hotI haiN| ye agrima pAcana kriyA ke liye pAcaka rasa utpanna karatI haiN| ye pAcaka rasa kaI prakAra ke 369

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hote haiM jaise-mAlTeja, sukreja, lekTeja, nyUklIeja, phAspheTeja, inTarAkeja Adi / choTI AMta kI bhItarI sataha makhamala kI-sI dikhAI detI hai / sUkSmadarzaka yaMtra dvArA dIvAroM para sUkSma kakSa (zoSaNa kendra) dikhAI dete haiN| ye bAhara nikalI huI zAkhAyeM haiM / inameM aneka rakta nalikAyeM hotI haiM / isa prakAra choTI A~ta apane stara meM vRddhi karatI hai tAki bhojana ko saralatApUrvaka zoSita kara sake tathA rakta-pravAha ke dvArA use yakRta meM pahu~cA ske| A~toM kI dIvAroM para aneka snAyu hote haiM / AkuMcana-laharI-nAr3iyoM ke . prabhAva se inheM saMkucita tathA zithila kiyA jAtA hai| pAcana kriyA ke samaya AkuMcana laharI ke kAraNa choTI AMta meM avirala gatizIlatA banI rahatI hai| phalataH A~ta ke bhojana meM bhI gati hotI hai aura usakA saMyoga anya pAcaka rasoM se hotA hai| choTI AMta kI lambAI 20 phuTa se adhika hotI hai / isakI caur3AI bar3I A~ta kI apekSA kama hotI hai isaliye ise yaha nAma diyA gayA hai| parivartanakAla meM bhojana isa A~ta kI pUrI lambAI meM ghUmatA hai / aMta meM isa A~ta kI sAmagrI eka vizeSa dvAra (ileocacal valve) ke dvArA bar3I, A~ta meM bheja dI jAtI hai / isa dvAra ke kAraNa anna dhIre-dhIre bar3I AMta meM jAtA hai| isase choTI A~ta jalda hI rikta nahIM hotii| bar3I AMta kI lambAI lagabhaga 5 phuTa hai| zarIra meM drava kA punarzoSaNa karanA hI isakA kArya hai| yaha kArya drava kI bhaviSya kI upayogitA ke lie kiyA jAtA hai| binA pace huye, azoSita zeSa tyAjya padArtha ko dhIre-dhIre gudA meM bhejA jAtA hai / mala rUpa meM isakA zarIra se nikAsa hotA hai| . aneka yaugika abhyAsoM dvArA pAcana doSoM ko dUra kiyA jA sakatA hai tathA Antarika aMgoM ko svastha rakhA jA sakatA hai / hamAre dvArA grahaNa kiye jAne vAle bhojana kA vibhAjana nimna cAra bhAgoM meM kiyA jA sakatA hai(1) kArboja evaM carbI inase zarIra ko Avazyaka zakti prApta hotI hai / zakti kA sabase adhika upayoga tApa ke rUpa meM hotA hai / isase zArIrika tApakrama vidhivat banA rahatA 370

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hai| zeSaM zaktiyoM kA upayoga zarIra ke samasta snAyuoM ke liye hotA hai / hRdaya, yakRta Adi AMtarika aMgoM ke snAyu bhI hAtha-pairoM ke snAyuoM ke sAtha isameM sammilita haiN| carbI rakSaka-kavaca kA nirmANa karatI hai jo komala aMgoM kI bAhya AghAtoM se rakSA karatI hai / bhaviSya ke upayoga ke liye zakti ke saMgraha meM bhI yaha madada pahu~cAtI hai| - isake aMtargata AlU, cAvala, roTI, makkhana, ghI, tela, zarkarA Adi padArtha Ate haiN| (2) jIvana satva ye vizeSa dhyAna dene yogya bhojya padArtha haiN| inake dvArA navIna kozAoM kA nirmANa hotA hai / jina kozAoM ko kucha kSati pahu~cI ho, unake sudhAra tathA snAyu-vikAsa ke liye bhI inakI AvazyakatA hai| zarIra meM roga-nirodha zakti utpanna karane ke liye bhI ye kaI padArthoM kA nirmANa karate haiN| kucha anya aise padArthoM kI utpatti bhI karate haiM jinakA upayoga zarIra meM aMtaHsrAvI rasa tathA pAcaka rasa Adi ke liye hotA hai / jIvana satva kaI prakAra ke hote haiN| pratyeka kA zarIra meM vizeSa kArya hai| bhojana kA yaha upayogI aMza hai| adhikAMzataH inakI upasthiti dUdha, panIra, maTThA mAMsa, machalI, aNDA, canA, sema, akharoTa, bAdAma Adi meM hotI hai / anAz2a, harI sabjI tathA phaloM meM inakI mAtrA nyUna hotI hai| / (3) khanija lavaNa - bhojana ke Avazyaka tatvoM meM yaha eka varga hai / zArIrika avasthA ThIka rakhane kA kArya isakA hai| udAharaNArtha- asthiyoM tathA dA~toM ko majabUta banAye rakhane ke liye kailziyama tathA phaoNsphorasa anivArya haiN| hImoglobina ' (rakta kozA meM jIvana satva) kI utpatti ke lie lohA anivArya khanija hai| isakI anupasthiti meM zarIra anupayogI bana jAtA hai| zarIra meM AyoDina ke kucha hI kaNa hote haiM parantu isake abhAva meM cullikA granthi rasa-nirmANa kArya meM asamartha rahatI hai| soDiyama klorAiDa ke rUpa meM namaka bhI Avazyaka hai / yaha zarIra ke amloM meM saMtulana rakhatA hai| isake binA jIvana durlabha hai / parantu yaha yAda rakhanA cAhiye ki namaka kI adhika mAtrA se raktacApa bar3ha jAtA hai tathA pairoM aura pUre zarIra meM sUjana A jAtI hai / ataH ucita mAtrA meM hI namaka kA - prayoga karanA cAhiye / ina lavaNoM kI upasthiti phala, harI sabjI ( vizeSakara . . 371

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tAjI evaM binA pakAI huI ) tathA usake chilake meM aura chilake ke nicale pradeza meM bahuta parimANa meM hotI hai| (4) viTAmina yaha caturtha aura aMtima varga hai| inakI zarIra ko atyadhika AvazyakatA hotI hai| ye zarIra ke asaMkhya rAsAyanika parivartanoM ke liye utpreraka kA kAma karate haiN| viTAmina e . zarIra ke samasta mahatvapUrNa aMgoM ke lie yaha Avazyaka hai / yaha carma ko. . cikanA va svaccha rakhane meM madada karatA hai / nAsikA kI zleSmA. jhillI, vAyu nalikA tathA gale ko zaktizAlI rakhate huye jukAma tathA isa pradeza ke anya doSoM se bacAva karatA hai / vRkka, mUtrAzaya tathA mUtranalikA aura pAcana graMthi para acchA prabhAva DAlatA hai / asthiyoM evaM dA~toM ke sAmAnya vikAsa ke liye anivArya hai / isakI anupasthiti kA prabhAva kozAoM para par3atA hai| camar3I moTI aura khuradurI ho jAtI hai, A~khoM kI camaka tathA unakI kriyAzIlatA kama . ho jAtI hai| zarIra adhikAMzataH evaM saralatApUrvaka sparzadoSa kA zikAra ho jAtA hai| isa viTAmina ke sarvottama srota ye haiM-makkhana, ghI, tAjA dUdha, aMDe kA pIlA bhAga, pattedAra sabjiyA~, gAjara-mUlI, phala tathA anya sbjiyaaN| viTAmina kI isameM eka darjana se bhI adhika bhojana tatvoM kA yoga rahatA hai| kacha kI AvazyakatA kozAoM meM zakti pahu~cAne ke liye hotI hai| zeSa lAla raktakozAoM ke nirmANa ke liye anivArya haiN| mahatvapUrNa bhojana tatva meM se eka viTAmina bI/1 (thiamine) hai / isakA sambandha snAyuoM evaM nAr3iyoM se hai| isake binA koI kArya nahIM ho sakatA / kozA meM yadi isakA abhAva ho to kArboja kA upayoga nahIM kiyA jA sktaa| isakI anupasthiti meM nAr3I saMsthAna kArya nahIM kara sakatA, zarIra meM darda ho jAtA hai, nAr3I-doSa A jAte haiM, bhUkha kI kamI ho jAtI hai evaM pAMDuroga tathA berIberI roga utpanna ho sakate itho dUsarA mahatvapUrNa bhojana tatva viTAmina bI/2 (riboflavin) hai| isakI AvazyakatA bhojana ko pacAne vAle pAcaka rasa ke liye hai ( bhojana ke pAcana meM 372

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sahAyaka niyAsina' (niacin) ke liye bhI isakI anivAryatA hai | ____saba prakAra ke viTAmina 'bI' kI prApti khAne yogya anna, tAje phala, . aMDe, sAga-sabjI, sema, maTara tathA masUra dAla Adi meM hotI hai / svaccha kiyA gayA ATA, sTArca, zveta zarkarA, pAliza kiye cAvala Adi bhojya padArthoM meM isakI prApti nahIM hotii| viTAmina sI yaha zarIra ko sarvAdhika rUpa se svastha rakhane vAlA bhojana tatva hai / roganivAraNa hetu zarIra ko isakI AvazyakatA hotI hai / isake kucha anya kArya bhI haiM jaise-koze kI utpatti meM sahAyatA denA, choTI rakta nalikAoM kI dIvAroM ko sthAyitva pradAna karanA tathA pAcana pradeza se lohe ke abhizoSaNa meM madada krnaa| isakI prApti kI vastuyeM saMtarA, nIbU, aMgUra, TamATara, sabhI tAje phala, AlU evaM pattedAra sabjiyA~ haiN| viTAmina DI zaktizAlI va majabUta haDDiyoM ke vikAsa ke liye yaha bhojana tatva anivArya hai| isakA pramukha kArya kailziyama tathA phAsphorasa kI zakti kI tIvratA ko banAye rakhanA hai| isakI kamI se 'rikeTa' nAmaka bImArI hotI hai jisameM haDDiyA~ narama tathA durbala ho jAtI haiN| aMDe, dUdha tathA sUrya-snAna (zarIra ke svAbhAvika carma-tela para sUrya kiraNa pahu~cAnA) dvArA isa tatva kI prApti kI jA sakatI hai| sUrya kI kiraNoM dvArA zarIra svataH viTAmina 'DI' utpanna karatA hai| . viTAmina i yaha snAyavika kAryoM tathA prajanana kriyAoM ko prabhAvita karatA hai| samasta anna, harI tarakArI, nAriyala tela tathA anya vanaspati teloM meM yaha prApta hotA hai| viTAmina ke . __ rakta kI jamAva prakriyA ke liye yaha Avazyaka hai, anyathA pAMDu-roga ho * jAtA hai / yakRta ke kAryoM meM madada detA hai / TamATara evaM tAjI vanaspatiyoM meM yaha prApta hotA hai| 373

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sArAMza . bhojana meM mahatvapUrNa sabhI mUla tatva yadi nyUna mAtrA meM bhI upasthita hoM to svastha zarIra apanI AvazyakatAnusAra unheM eka tatva se dUsare tatva meM parivartana karane kI mahAna kSamatA rakhatA hai / yaugika abhyAsa, vizeSakara sUrya namaskAra evaM prANAyAma zarIra kI isa kSamatA meM vRddhi karate haiN| isa kriyA meM niyaMtraNa-prApti ke uparAMta yogI sAmAnya bhojana grahaNa karate haye svastha jIvana bitA sakatA hai, kyoMki AvazyakatAnusAra bhojana kA vibhinna tatvoM meM parivartana AMtarika rUpa se hotA rahatA hai / zvasana saMsthAna pRthvI ke sajIva prANiyoM kI prathama AvazyakatA hai-'oSajana vAya / ' isake binA koI jIvita nahIM raha sakatA / binA zvasana ke zarIra kI kozAyeM naSTa ho jAyeMgI, arthAt nirjIva ho jaayeNgii| rakta dvArA unheM oSajana prApta hotI hai evaM kozAoM kI kArbana dvi oSida isI mAdhyama se zarIra se niSkAsita hotI hai / bAhya vAyu kI oSajana ko kozAoM taka pahu~cAnA evaM kArbana dvi oSida ko bAhara nikAlanA hI zvasana kriyA hai| vAstavika oSajana kA upayoga phephar3oM meM nahIM, varana dhamaniyoM evaM kozAoM meM hotA hai| jIvita kozAoM ke bhItara avirala rUpa se oSajana kA upayoga yA usakI dAha-kriyA hotI rahatI hai| isa kriyA ko oSidIkaraNa yA upayukta 'jIvana - jvAlA' kahate haiM kyoMki padArthoM kI jvalana kriyA vaisI hI hotI hai, jaisI ki khulI havA meM hotI hai| oSajana ke niyamita pravAha ke liye zarIra meM anukUla nalikA kI AvazyakatA hai / ise zvAsa nalikA kahate haiN| vAyu bAhara bhejane evaM bhItara khIMcane ke liye vizeSa yaMtra-racanA Avazyaka hai / hRdaya evaM udara ke prasAraNa evaM saMkucana se vAyu kA maMda pravAha bhItara-bAhara banA rahatA hai| zvAsa nalikA kA prAraMbha svara yaMtra se hotA hai / hRdaya ke pAsa isakI do zAkhAyeM ho jAtI haiN| eka zAkhA dAhine phephar3e ko tathA dUsarI zAkhA bAyeM phephar3e ko jAtI hai / inheM zvAsa-vAhiniyA~ kahate haiM / pratyeka zvAsa vAhinI kI zAkhAyeM evaM upazAkhAyeM ho jAtI haiM jinheM vAyu vAhiniyA~ kahate haiM | 374

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apekSAkRta sUkSma nalikAoM (alveoli) se nirmita vAyukozoM meM inhIM vAhiniyoM dvArA vAyu pahu~cAyI jAtI hai / vAyukoza ati sUkSma hote haiM jo sUkSmadarzI yaMtra dvArA hI dekhe jA sakate haiM / inakI AkRti madhumakkhI ke chatte kI bhA~ti hotI hai| vAyu kozAyeM paryApta sthAna pradAna karatI haiM jisameM se vAyu kA pravAha ho sakatA hai| yadi inakA phailAva kiyA jAye to ve eka hajAra varga phuTa se bhI adhika sthAna ghera leMgI jo ki zarIra ke bAhya carma ke kSetraphala se bIsa gunA adhika hai| . pratyeka sUkSma vAyukozA kezavAhiniyoM se acchI taraha DhaMkA hotA hai jo ki sabase choTI rakta nalikAyeM haiN| kezavAhiniyoM kI dIvAreM itanI patalI hotI haiM ki inameM oSajana praveza kara rakta-saMsthAna kI rakta-kozAoM meM pahu~ca jAtI hai| oSajana kA saMyoga lAla rakta kozAoM se hone para nIlA mizrita jAmunI * raMga kA rakta camakIle lAla raMga meM parivartita ho jAtA hai| tatpazcAt hRdaya ke dvArA zarIra ke vibhinna aMgoM meM oSajana kA vitaraNa hotA hai / sAtha hI kArbana dvi oSida kA pravAha rakta se vAyu kozAoM meM hotA hai tathA prazvAsa dvArA phephar3oM evaM zarIra ke bAhara ho jAtA hai| sAmAnyataH hama eka minaTa meM 15 bAra zvAsa lete haiN| pratyeka zvAsa dvArA lagabhaga AdhA lITara vAyu grahaNa kI jAtI hai / phephar3e sAdhAraNataH tIna lITara vAyu rakhane meM samartha hote haiN| pratyeka zvasana meM lI gaI vAyu kA adalabadala kiyA jAtA hai / kaThina vyAyAma ke samaya bhI yaha mAtrA bar3ha jAtI hai / zvasana kriyA do vidhiyoM se hotI hai(a) pasaliyoM kA bAhara va Upara kI ora vistAra / (ba) udara kI UparI dIvAra kA bAharI vikAsa / isase zvasana paTala kA khiMcAva nIce kI ora hotA hai / - uparokta donoM gatividhiyoM ke kAraNa hRdaya-gahvara kA vistAra hotA hai / usI kSaNa phephar3e isakA anukaraNa karate haiM / dIrgha zvAsa ke samaya yaha gati tIvra ho jAtI hai / phalataH hRdaya-guhA kA Ayatana bar3ha jAtA hai / yahI kriyA phephar3oM meM hotI hai / pariNAmataH adhika vAyu kA praveza phephar3oM meM hotA hai / vAyu kA parimANa lagabhaga do lITara hotA hai jo sAmAnya se adhika hai| pasaliyoM ke piMjare yA hRdaya gahA evaM udara kA adhikatama AkuMcana kara dIrgha prazvAsa kriyA kI jA sakatI hai| isase atirikta mAtrA meM vAyu kA 375

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nikAsa hotA hai / yaha mAtrA lagabhaga eka lITara hotI hai dIrgha zvasana meM vAyu kI kula mAtrA 4 lITara yA adhika ho sakatI hai jabaki sAmAnya zvasana meM isakA parimANa lagabhaga AdhA lITara hI hotA hai| adhikatama dIrgha recaka ke uparAnta bhI phephar3oM meM kucha vAyu zeSa raha jAtI hai / isakI mAtrA lagabhaga AdhA lITara hotI hai| kendrIya nAr3I saMsthAna zvasana kriyA ke liye uttaradAyI hai| yaha svAbhAvika kriyA hai tathApi dIrgha zvasana yA kumbhaka ke samaya ise cetana rUpa se. icchAnukUla kara sakate haiN| phephar3oM kI AkRti usa vakSasthala kI bhA~ti hI hotI hai jisameM ve sthira rahate haiM / vakSasthala kI AkRti zaMkvAkAra arthAt nIce caur3I evaM Upara sa~karI hotI hai / vakSasthala kI sataha kA nirmANa zvAsa-paTala se hotA hai jo gumbaja kI , AkRti kI snAyavika-racanA hai / isakA zvAsa kriyA meM bahuta mahatva hai| donoM phephar3e hRdaya dvArA alaga kiye jAte haiM / inakA saMbaMdha hadaya evaM zvAsanalikA ke mUla se hai / pratyeka phephar3A apane kAryoM meM svataMtra hai| ye kakSA yA vibhAgoM meM vibhAjita hote haiN| dAhinA phephar3A tIna bhAgoM meM vibhakta hai | bAyeM phephar3e ke do upavibhAga haiM / isakI AMtarika sataha para narma tathA cikanI jhillI kA AvaraNa hotA hai jise phusphusAvaraNa (pleura ) kahate haiN| aisA hI AvaraNaM zvAsa - paTala ke sAtha phusphusa yA phephar3e ke bAharI ora arthAta vakSasthala kI AMtarika sataha para bhI hotA hai| cikanAhaTa pradAna karane vAle vizeSa drava dvArA phusphusAvaraNa ko nama rakhA jAtA hai / phephar3oM ke vistAra tathA hRdaya aura usake saMkucana kI kriyA isI ke pariNAmasvarUpa hotI hai| vAyu adhikatara zuSka tathA bahuta zItala hotI hai| ataH phephar3oM meM pahu~cane ke pUrva zvAsa dvArA lI gaI vAyu meM parivartana karanA Avazyaka hai, anyathA phephar3oM ke pezI-jAla zIghra hI zuSka ho jAyeMge / vAtAvaraNa kI vAyu meM dhuA~, dhUla-kaNa evaM kITANu mizrita hote haiM / isIliye phephar3oM meM vAyu-praveza ke pUrva azuddhiyoM kA nivAraNa honA cAhiye / viparIta sthiti se zIghra hI phephar3e meM roga kA AkramaNa ho jAyegA; gaMdagI evaM dhUlakaNoM se vaha bhara jAyegA / isa khatare se bacane ke liye zarIra meM niyamabaddha vAyu-zuddhikaraNa kI praNAlI hai / yaha prakriyA nAsikA se prArambha hotI hai / nAsikA meM keza haiM jinakA rukha bAhara kI ora hai / ye bAla vAyu ko chAnakara dhUla-kaNa ko eka bar3e paimAne meM bhItara jAne se roka dete haiM / nAsikA kA bhItarI bhAga vAyu ko namI evaM garmI pradAna karatA 376

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hai| nAsikA meM asthi kI vizeSa racanA hai| isa para eka moTe spaMja ke samAna narama lacIlI zleSmika jhillI kA AvaraNa hai jahA~ se bar3e paimAne meM rakta-saMcAra hotA hai| nAsikA pezI jAloM para se bahane vAlI vAyu garma evaM nama ho jAtI hai / usakA tApamAna zarIra ke yogya ho jAtA hai / nAsikA ke agra bhAga meM bahuta adhika kezoM ke hote hue bhI kucha dhUla kaNoM kA praveza ho hI jAtA hai| kaSTa ke isa kAraNa ke nivAraNArtha samasta zvAsa nalikA meM zleSmika jhillI tathA keza ke samAna racanA hotI hai jise siliyA kahate haiM / isake alAvA aneka zleSmika graMthiyA~ hotI haiM jinake dvArA patalA cipakane vAlA zleSmA taiyAra hotA hai jisameM dhUla-kaNa cipaka jAte haiM | sUkSmadarzI yaMtroM kI sahAyatA se dikhane vAle sIliyA prati sekeNDa 13 bAra sAmane evaM pIche kI ora gati karate haiM | isa kriyA dvArA zleSmA Upara gale meM pahu~ca jAtA hai aura yahA~ nigala liyA jAtA hai / ataH yadi jIvANu zeSa hoM to jaThara meM upasthita hAiDroklorika esiDa tathA pAcaka rasoM ke kAraNa zarIra se haTa jAte haiN| khA~sane kI kriyA zvAsa kI eka mahatvapUrNa rakSaka prakriyA hai| khA~sI kevala eka vAyu-vega hai jo zvasana-sthaloM ke avarodhoM ko dUra karatA hai| pAThakagaNa aba isa tathya para mUlyAMkana kareMge ki jIvana ke adhikAMza samaya meM hama svAbhAvika rUpa se zvAsa kriyA karate rahate haiM, lekina usakI kriyAoM para cetanA nahIM rahatI / kintu zarIra meM zvAsa praNAlI bahuta mahatvapUrNa evaM jaTila hai / nAsikA ke sAtha udara evaM hRdaya taka bhI zvAsa anivArya hai| adhikAMza vyakti choTI zvAsa lete haiM evaM zvAsa dara bhI adhika hotI hai| vidhipUrvaka zvAsa lene se zvasana-saMsthAna pUrNa kSamatA se kArya karatA hai tathA zArIrika jIvana ke liye oSajana kI paryApta mAtrA pradAna karatA hai| . hRdaya evaM rakta-parivahana saMsthAna mAnavIya zarIra kI samasta kriyAoM meM 'dhar3akana' kI kriyA pramukha hai| isakA kendra hRdaya hai| zarIra ke sabhI aMgoM ke kAryoM kA yahI AdhAra hai, isameM koI saMdeha nahIM / hRdaya kA kArya ruka jAne para sabhI aMgoM ke kAryoM meM virAma A jAtA hai / vizrAma kI avadhi meM hRdaya-gati zAnta evaM maMda hotI hai tathA saMcita zakti kA prayoga AvazyakatAnusAra viSama paristhitiyoM meM hotA hai| vizeSa paristhiti kI utpatti para hRdaya kI dhar3akana meM turaMta vRddhi ho jAtI hai 377

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tathA una aMgoM kI rakta-saMcAra kriyA meM tIvratA A jAtI hai jinheM atirikta rakta kI AvazyakatA hotI hai| hRdaya eka sakSama snAyavika picakArI hai / usakI snAyavika dIvAroM para sthita rezAoM para usakI kSamatA nirbhara hotI hai| kabhI isameM vikAra hone para ina rezAoM dvArA abhisaraNa kriyA meM adbhuta parivartana kiyA jAtA hai| rakta ke Ayatana evaM dAba para aneka bAtoM kA prabhAva par3atA hai| isake antargata hRdayadvAroM kI avasthA, nAr3I saMsthAna dvArA Antarika vyAsa kA niyantraNa yA rakta nalikAoM ke randhra pravAha meM rakta kI mAtrA sammilita hai / ye sabhI mahatvapUrNa haiM parantu hRdaya ke snAyuoM kI sthiti prAthamika rUpa se sambandhita hai| ___ hRdaya vikAroM kA sarvasAdhAraNa kAraNa viparIta avasthA evaM lAparavAhI hai| aneka vyakti adhika bhojana grahaNa karate haiM paranta vyAyAma nahIM karate / kucha anya vyakti hamezA saMvedanAtmaka tanAvoM kI sthiti meM rahate haiM tathA paryApta. vizrAma nahIM lete| ye donoM paristhitiyA~ zarIra ko durbala kara detI haiM tathA sAmAnya raktAbhisaraNa meM avarodha utpanna karatI hai| dhamaniyA~ (hRdaya se kezikAoM ko rakta pahu~cAne vAlI sabase bar3I rakta nalikA) kar3I ho jAtI haiM jisase unake lacIle pezIjAloM kI dIvAroM kI namyatA naSTa ho jAtI hai / isase dhamaniyoM meM sikur3ana A jAtI hai, raktacApa meM vRddhi ho jAtI hai; phalataH hRdaya kI kriyA meM vRddhi hotI hai| zarIra ke anya snAyuoM kI tulanA meM isakI kAryakSamatA adhika lambI avadhi taka banI rahatI hai / yaha ati Avazyaka bhI hai kyoMki hRdaya sabase adhika zrama tathA mehanata kA kArya karatA hai| ____ AMtarika rUpa se hRdaya ke cAra vibhAga hote haiM / rakta phephar3oM se AtA hai| isameM pracura mAtrA meM oNksIjana mizrita hotI hai jisakA vibhAjana samasta zarIra meM kiyA jAtA hai / rakta kA praveza bAyeM grAhaka-koSTha meM hotA hai / yahA~ se vaha bAyeM kSepaka koSTha meM pahu~catA hai / isI para adhikAMzataH rakta-prabAha nirbhara hai| bAyeM kSepaka koSTha ke saMkocana ke pariNAmasvarUpa madhyavartI pardA banda ho jAtA hai| isI dvAra se bAyeM grAhaka evaM kSepaka koSThoM ke madhya samparka sthApita hotA hai| isI samaya mahAdhamanI kA dvAra khula jAtA hai aura isa pramukha dhamanI se rakta zarIra kI anya dhamaniyoM meM pahu~ca jAtA hai / zarIra kI sabhI pramukha dhamaniyA~ mahAdhamanI kI hI zAkhAyeM haiM / pramukha evaM sabase bar3I zAkhAyeM hRdaya-dhamaniyA~ kahalAtI haiN| ye do haiM / eka bAyIM tathA dUsarI dAhinI ora rakta pradAna karatI hai / ye bahuta hI mahatva kI haiM kyoMki yadi 378

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kisI eka kA kArya bhI niyama-bhaMga karatA hai to samasta abhisaraNa-kriyA asaphala ho jAtI hai / inakI lambAI pA~ca iMca tathA vyAsa eka iMca kA AThavA~ bhAga hotA hai / caur3AI meM choTI hone para bhI inakI jimmedAriyA~ bahuta bar3I haiN| hRdaya meM sthita apekSAkRta choTI rakta nalikAoM yA vAhiniyoM ko inake dvArA rakta pahu~cAyA jAtA hai jo ki hRdaya meM sthita snAyavika rezAoM kA poSaNa rakta dvArA karatI haiN| sAmAnya svastha vyaktiyoM meM ina nalikAoM meM paryApta raktasaMcAra hotA hai jisase hRdaya kI AvazyakatAoM kI pUrti hotI hai| kabhI-kabhI dhamaniyoM kI dIvAroM meM doSa utpanna ho jAtA hai / rakta nalikAoM kI dIvAroM ke isa doSa ko ArtharoskeleraoNsisa (artherosclerosis) kahate haiM / isa doSa kA kAraNa prANI-carbI, dhUmrapAna aura atyadhika tanAva hai| yogAbhyAsa dvArA jIvana ke tanAvoM ko dUra kara isa doSa kA nirodha evaM nirAkaraNa kiyA jA sakatA hai / apratyakSa rUpa se yaha abhyAsa dhUmrapAna Adi ko nirutsAhita kara hamAre AhAra meM sudhAra lAtA hai| prazna hai ki dAhinA grAhaka evaM kSepaka koSTha kyA kArya karate haiN| bAyeM grAhaka evaM kSepaka koSTha kI bhA~ti hI inakI bhI kArya-praNAlI hai / aMtara yahI hai ki inake dvArA oSajana-rahita rakta kA pravAha hotA hai / pracura mAtrA meM kArbana dvi oSida milA huA yaha rakta phephar3oM meM bhejA jAtA hai / isa prakAra zarIra kI kozAoM meM oSajana ko jamAkara rakta vApasa hRdaya ke dAhine bhAga meM pahu~catA hai / yahA~ se usakA pravAha phephar3oM meM hotA hai jahA~ kArbana dvi oSida kA tyAga kara tathA navIna oSajana vAyu ko grahaNa kara vaha vApasa hRdaya ke bAyIM ora pahu~ca jAtA hai / vahA~ se use pUrvataH zarIra kI kozAoM meM pahu~cAyA jAtA hai| - pratidina hRdaya-gati jitanA kArya karatI hai. usa para sahaja hI vizvAsa nahIM kiyA jA sakatA / hRdaya kI dhar3akana prati minaTa ausata rUpa se 70 bAra hotI hai| choTI gaNanA se hI jJAta hotA hai ki eka dina meM lagabhaga eka lAkha bAra hRdaya kA saMkocana hotA hai evaM eka varSa meM isakI saMkhyA 365 lAkha hotI hai / 70 varSa kI ausata umra meM hRdaya kI dhar3akana kI kula saMkhyA lagabhaga 2.5 araba hotI hai| manuSya dvArA nirmita kisI bhI yantra meM itanI kAryakSamatA nahIM hai| ____ yadi rogoM ke kAraNa usakI koI kSati hotI hai to kAma karate hue vaha kSati-pUrti kara letA hai / yadi vAta, jvara Adi bImAriyoM se usake dvAra sthUla ho jAte haiM to vikAroM se bacane ke liye tathA kamI-pUrti hetu yaha aMga apanI snAyavika dIvAroM ko bhI moTA kara detA hai| gaMbhIra bImArI meM tanAva kI 379

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sthiti meM isakI kriyA sAmAnya se dugunI yA tigunI ho jAtI hai jisase zarIra ko svastha hone meM sahAyatA milatI hai| __hRdaya-gati kI dara vizeSa pezIjAloM se banI eka choTI racanA (pacemaker) dvArA niyaMtrita rahatI hai| isakI sthiti hRdaya ke dAhine bAjU meM Upara kI ora hotI hai| yaha racanA reDiyo ke eka choTe preSaka kI bhA~ti hai jisake dvArA hRdaya ke UparI koSThoM ko saMdeza bhejA jAtA hai| yahA~ se yaha saMdeza saMpUrNa snAyavika taMtuoM meM prasArita kiyA jAtA hai / ataH hRdaya kI gati isa vizeSa racanA ke prabhAvoM se niyaMtrita rahatI hai| zarIra ke kisI bhI aMga-. vizeSa kI AvazyakatAoM kA zAsana isa racanA dvArA hotA hai| kisI bhI samaya aMgoM kI AvazyakatA use prabhAvita kara sakatI hai| sampUrNa zarIra meM rakta-saMcAra kI kriyA choTI nalikAoM kI bRhata jAlIdAra racanAoM dvArA hotI hai / ye nalikAyeM itanI sUkSma hotI haiM ki unameM se adhikAMza ko binA yaMtra ke nahIM dekhA jA sakatA / yadi pratyeka ke sire ko eka-dUsare se jor3A jAye to ye itanI lambI ho jAyeMgI ki inheM pRthvI ke cAroM ora do bAra lapeTA jA sakatA hai| zarIra meM kacha anya nalikAyeM bhI haiM jinheM dhamaniyA~ kahate haiN| inakI lambAI bahuta adhika nahIM hotii| ye aneka zAkhAoM tathA upazAkhAoM meM vibhAjita rahatI haiM / inakI sUkSmatama upa-zAkhAoM ko kezavAhiniyA~ kahate haiN| abhisaraNa-kriyA kA prArambha hRdaya se hotA haiN| yahA~ se rakta dhamaniyoM dvArA kezavAhiniyoM meM bhejA jAtA hai| isa prakAra jIvanadAyaka oSajanavAyuyukta rakta-zarIra kI pratyeka kozA ko pahu~cAyA jAtA hai / tIvra saMkocana kI pratyeka kriyA ke uparAMta hRdaya zithila yA prasArita hotA hai tathA kSaNika vizrAnti letA hai| isI avadhi meM mahAdhamanI kA dvAra baMda ho jAtA hai aura rakta kI tIvra dhArA kA pravAha mahAdhamanI se dUsarI dhamaniyoM meM hotA hai / dhamaniyoM kI dIvAreM lacIlI hotI haiM / ataH inameM se hokara jaba rakta-pravAha choTI- rakta vAhiniyoM meM jAtA hai, taba ye apanA vistAra kara letI haiN| apanI kalAI para dhIre se aMguliyoM ko rakha kara isa nAr3I-taraMga kA anubhava kiyA jA sakatA rakta kI saMcAra-kriyA avirala banAye rakhane ke liye usakA pravAha nizcita mAtrA ke dAba para honA Avazyaka hai| hRdaya ke dvArA isa niyama kA ullaMghana hone para samasta rakta kA jamAva pairoM meM ho jAyegA tathA mastiSka meM vaha kabhI bhI nahIM pahu~ca skegaa| 380

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dhamaniyA~ hRdaya se alaga haiM, ataH ve kabhI bhI vizrAMti nahIM letiiN| inameM sadaiva tanAva rahatA hai| hRdaya ke AkuMcana-kAla meM dhamaniyoM meM dAba bar3hakara pAre ke eka sau bIsa milImITara dabAva ke barAbara yA isase bhI adhika ho jAtA hai| hRdaya ke laghu vizrAMti-kAla meM dAba ghaTakara sattara yA assI ho jAtA hai / yaha dAba hRdaya ke dvitIya spaMdana taka rahatA hai / tatpazcAt punaH eka sau bIsa ho jAtA hai| nimnatara prasaraNakAlIna dAba bahuta mahatvapUrNa hai| yadi yaha dAba adhika ho to vaha ucca raktacApa yA ucca tanAva kI prAraMbhika avasthA kA sUcaka hai| raktacApa para kaI bAtoM kA prabhAva par3atA hai / isa para saMvedanAtmaka sthiti kA bahuta adhika asara par3atA hai| krodha aura bhaya kI sthiti meM raktadAba yA raktacApa sAmAnya se bahuta U~cA ho jAtA hai| bhojana grahaNa-kriyA se raktacApa kucha ucca ho sakatA hai| zuddha vyAyAma bhI raktacApa meM vRddhi karate haiM / vizrAma kI sthiti meM raktacApa sAmAnya ho jAtA hai / isa prakAra pratidina isameM utAra-car3hAva hotA rahatA hai| .... zarIra kI kucha AMtarika racanAyeM raktadAba ko niyaMtrita karatI haiN| upavRkkIya graMthi zaktizAlI rasa (adrenalin) kA nirmANa karatI hai| yaha rAsAyanika padArtha choTI rakta vAhiniyoM kA AkuMcana karatA hai jo ki raktacApa kA kAraNa hai / jabar3oM ke dharAtala ke kucha nIce gale meM sthita grIvA-kuhara nAmaka do choTe aMga rakta ke dAba tathA usake pravAha para niyaMtraNa rakhate haiN| yadi raktadAba nimna hone lagatA hai to inake dvArA saMketa mastiSka meM bheja kara saceta kara diyA jAtA hai / phalataH turaMta hI yaha kezikAoM ko saMkucita hone kA Adeza prasArita karatA hai aura raktacApa panaH ucca ho jAtA hai| yadi ucca raktacApa kI sthiti ho to viparIta kriyA hotI hai, arthAta kezikAoM ke prasAraNa se raktadAba ko nyUna kiyA jAtA hai / ataH zarIra kI AvazyakatAoM kI pUrti hetu abhisaraNa kI kriyA vidhivat hotI hai / isa uddezya se uparokta prakriyA avirAma calatI rahatI hai| - aneka vyakti ucca raktacApa se pIr3ita rahate haiN| isa ucca raktacApaM kA kAraNa kyA hai? isake aneka kAraNa ho sakate haiM / lagAtAra zrama tathA tanAva isakA pramukha kAraNa hai| jIvana ke sAmAnya utAra-car3hAva kA prabhAva kucha logoM para asAdhAraNa rUpa se par3atA hai / ghabarAhaTa kI sthiti ke pariNAmasvarUpa kozikAoM meM bahuta adhika saMkocana hotA hai| yadi sadaiva yahI mAnasika sthiti rahI to ucca raktacApa sthAyI ho jAtA hai| samasyA sAmAnya yA ucca * raktacApa kI nahIM hai parantu isa sthiti ke kAraNa mastiSka hRdaya, vRkka, netra 381

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Adi aMgoM ko kSati pahu~catI hai| kisI prakAra kI ghabarAhaTa kI sthiti meM vyakti adhikAMzataH AvazyakatA se adhika bhojana karatA hai| isase vajana sImA se adhika bar3ha jAtA hai / isa prakAra moTApA nasoM kI kamajorI yA anya samasyAoM kA vistRta rUpa hai| yogAbhyAsa tanAva dUra kara zAnti pradAna karatA hai| sAtha hI nasoM kI . kamajorI yA ghabarAhaTa dUra karatA hai jo ki ucca raktacApa kA mUla kAraNa hai| isa prakAra ucca raktacApa se pIr3ita vyaktiyoM ko yogAbhyAsa nizcita rUpa se madada karatA hai / aneka yogAbhyAsa ucca raktacApa vAle vyaktiyoM ke liye varjita haiM parantu sAmAnya vyAyAma kI taraha aneka abhyAsa kiye jA sakate haiM / ye abhyAsa hRdaya kI gati meM vizeSa vRddhi nahIM karate aura na inase kisI prakAra kA khatarA hai| mastiSka evaM nAr3I-praNAlI - mastiSka asaMkhya ( karIba eka karor3a ) nAr3I - peziyoM yA ghaTakoM se nirmita hai| pratyeka ke kAryoM meM vibhinnatA hote huye bhI ve kisI na kisI rUpa. meM eka-dUsare se saMbaMdhita haiM / mastiSka buddhi kA bahuta bar3A kendrIya mAdhyama hai| yaha bahuta bar3e gaNaka kI bhA~ti kArya karatA hai| netra, karNa zarIra, aMtaHpradeza, snAyu Adi ke dvArA yaha bAhya jagata ke saMdezoM ko grahaNa karatA hai| yaha pUrva anubhava evaM atIta kI smRtiyoM ke AdhAra para kisI kArya ko karane kI vidhi yA use na karane kA nirNaya letA hai| komala aMga hote hue bhI mastiSka kI kSamatA dIrghakAlIna hotI hai / ise kabhI vizrAnti nahIM milatI / hRdaya aura phephar3oM kI bhA~ti isakI kriyA dina - rAta calatI rahatI hai| prati kSaNa isakI sajagatA ke binA zarIra ko aisI kSati pahu~ca sakatI hai jisakI pUrti asaMbhava hai| sabhI svAbhAvika kriyAoM para isakA niyaMtraNa rahatA hai / isakI gupta prakriyAoM dvArA yaha nirNaya hotA hai ki kitanI bAra svayaM kisa gati se hRdaya meM spaMdana honA cAhiye / anya racanAyeM pAcana kriyA, vRkka , aMtaHsrAvI graMthi tathA anya zArIrika aMgoM kI kriyAoM para niyaMtraNa rakhatI haiN| sira kI AkRti yA AkAra dvArA usakI vicAra-zakti kA jJAna nahIM kiyA jA sakatA / isa kSetra meM raktAbhisaraNa kriyA bahuta mahatvapUrNa hai / mastiSka ke parivahana meM kisI prakAra ke avarodha se vicAra evaM tarka zakti meM dukhada 382

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parivartana hotA hai / yadi pUrNa mastiSka meM acchI taraha rakta - saMcAra ho to vicAra zakti para umra kA prabhAva nahIM par3atA / sadaiva dhyAna rakhiye ki mAnava mastiSka ko pracura mAtrA meM oSajana kI AvazyakatA par3atI hai| AkRti meM mastiSka zarIra kA pA~cavA~ bhAga hai paraMtu usake svAsthya ke liye hRdaya se pravAhita kula rakta ke pA~caveM bhAga kI hI nahIM varan adhika rakta kI AvazyakatA par3atI hai| pratyeka nAr3I yA mastiSka kozA ko avirAma gati se pracura mAtrA meM rakta cAhiye / yadi ise do sekeMDa se adhika dera bhI rakta na mile to isakA kArya ruka jAyegA | pA~ca minaTa taka raktarahita rahane se isakI mRtyu nizcita hai| mastiSka ke pramukha tIna vibhAga haiM - ucca, madhyama tathA nimna / nimnatama stara para svAbhAvika kArya hote haiM / ye ve zaktiyA~ haiM jo hRdayagati, zvAsa kI dara evaM gaharAI, zArIrika tApa Adi para niyaMtraNa karatI hai| madhyama mastiSka gUr3ha baTanapaTTa (switch board ) kI bhA~ti kArya karatA hai / yaha samasta zarIra se saMdeza grahaNa karatA hai, unheM krama se alaga karatA hai tathA apekSAkRta ucca stara ko bhejatA hai| Upara kA mastiSka yA serebala kaoNrTeksa (ccrebal cortex) ina saMketoM ko grahaNa kara usake sUcanAnukUla kArya karatA hai / isa mastiSka - pradeza meM aisI kozAyeM hotI haiM jo hameM cintana evaM tarka dvArA ucita nirNaya kI kSamatA pradAna karatI haiN| mastiSka kI racanA do prakAra ke nAr3Iya pezIjAloM se hotI hai| pahale ko bhUrA padArtha evaM dUsare ko zveta padArtha kahate haiM / bhUrA padArtha nAr3I kozAoM se nirmita hotA hai tathA zveta padArtha nAr3I tantuoM kA banA hotA hai| nAr3I kozAoM evaM nAr3I tantuoM ke yoga se nAr3I ghaTakoM kA saMgaThana hotA hai / nAr3I kozAoM evaM nAr3I tantuoM meM se kisI eka kI mRtyu se dUsare kI bhI mRtyu nizcita hotI hai| nAr3I tantuoM dvArA nAr3I-kozAoM kA paraspara sambandha hotA hai / isakI aneka zAkhAe~ -prazAkhAe~ haiM jinakI lambAI kucha avasthAoM meM 20 iMca se bhI adhika ho sakatI hai / mastiSka se bAhara Ane vAle evaM bhItara jAne vAle nAr3I- tantuoM kI kula saMkhyA 20 karor3a hai| kozAoM ko aMtaH rUpeNa jor3ane vAle tantuoM kI saMkhyA agaNita yA kalpanA se pare hai| mastiSka ke pramukha vibhAgoM kA vivaraNa nIce diyA jA rahA haisammukha pradeza mastaka ke pIche tathA mastiSka ke sAmane usake agra koSTha haiN| ise 'zAnta pradeza' kahate haiM / yahIM para nyAya, naitikatA, satya, ImAnadArI tathA bhale - bure kA jJAna sthita hotA hai / isa pradeza meM kisI prakAra kI coTa lagane para 383

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yA bImArI ke kAraNa vyakti pratyeka kArya ke prati asAvadhAna ho jAtA hai , mUlyAMkana kI zakti kA nAza ho jAtA hai yA usameM mAnasika cintA, nirAzA evaM sandeha kI utpatti ho jAtI hai| yaha hamAre vyaktitva kA kendra bindu hai / ye citta-bhrama yA unmAdoM ke kAraNa mastiSka ke agra pradeza meM sthita nAr3I dvArA pRSTha pradeza se thailemasa tathA hAipothailemasa para par3ane vAle prabhAva haiM jahA~ para nirNayoM ko kriyAnvita kiyA jAtA hai| choTA mastiSka . isakI sthiti mastiSka ke pRSTha evaM nimna pradeza meM hai / yaha sampUrNa zarIra ke snAyuoM meM sthita kendrIya nAr3iyoM meM akhaNDa nAr3I-prabhAva kI dhArA vidyamAna rakhatA hai aura isa taraha snAyuoM ko svastha banAye rakhatA hai| uparokta kriyA se snAyuoM meM ucita saMkocana banA rahatA hai / yaha snAyuoM kI gatividhi meM bhI sambandha sthApita karatA hai tathA sAtha hI sampUrNa zarIra kI mAMsapeziyoM kI gati meM ekarUpatA lAtA hai| thailemasa ' merudaNDa ke zIrSa pradeza meM tathA mastiSka ke madhya meM isakI sthiti hai| yaha sandeza prasAraNa karane vAlA kendra hai| yahA~ se sandeza mastiSka ke ucca pradezoM meM bheje jAte haiN| yaha vaha kSetra bhI hai jahA~ cetanA para prathama jJAna (protopathic sense ) kI anubhUti hotI hai| yaha aparipakva tathA prAcIna pravRttiyoM kA sUcaka hai jo unake lakSaNa, mahatva, artha Adi kA spaSTIkaraNa na karate hue samasta zarIrAMgoM ke sukha-duHkha, kI sUcanA detA hai| apekSAkRta adhika saMvedanAtmaka saMketoM ko paripakva jJAna (epicritic ) kahate haiN| ye adhika lAkSaNika hote haiM tathA serIbrala kaoNrTeksa meM cetanA stara para pahu~ca jAte haiN| hAipothailemasa thailemasa kA saMbaMdha hAipothailemasa se hotA hai| hamArI saMvedanAtmaka sthiti ke liye thailemasa use nAr3Iya - pravAha pradAna karatA hai / ucca mastiSka kendoM ke prabhAvoM se mukta hokara jaba hAipothailemasa kArya karatA hai, taba vyakti krodhI, sukhI Adi bana jAtA hai jisakA koI jJAta kAraNa nahIM hotaa| hAipothailemasa ke do upavibhAga hote haiM - eka ko puraskAra yA sukha pradeza evaM dUsare ko daNDa yA duHkha kSetra kahate haiM / prathama kSetra apekSAkRta bar3A hotA hai / anukaMpI evaM parAnukaMpI tantrikA tantroM kA prAthamika kendra bhI yahI hai / 384

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'sajagatA kA kedra anukaMpI tantrikAoM se nirmita hai tathA isakI sthiti hAipothailemasa ke pRSTha - pradeza meM hai / parAnukampI tantrikAoM se racita suSupti kendra hAipothailemasa ke agra pradeza meM sthita hai| smRti yaha vizvAsa kiyA jAtA hai ki smRtiyoM kA saMgraha mastiSka ke nimna pradeza ke agra kSetra ke antima bhAga meM hotA hai| vidyutIya yA nAr3Iya utpreraNA dvArA kisI vizeSa bindu ko pradAna kara acchI yA kharAba bhUtakAlika smRtiyoM kA smaraNa kiyA jA sakatA hai| nAr3I vAhiniyA~ nAr3I saMsthAna ke aMtargata kevala mastiSka hI nahIM, varan merudaNDa yA pRSThavaMza- rajju tathA unakI zAkhAyeM bhI sammilita haiM / ye zAkhAyeM sampUrNa zarIra meM phailI huI haiN| yaha eka bRhat dUrabhASIya yaMtra kI taraha hai| yahA~ se asaMkhya sandeza mastiSka ko evaM vahA~ se anya aMgoM ko bheje jAte haiM / isa prakAra zarIra ke aMga evaM snAyu mastiSka se saMbaMdhita hote haiN| kucha sandeza cetanA stara para bheje jAte haiM parantu adhikAMzataH aisA nahIM hotA / ... zarIra kI isa AvAgamana - prakriyA ke liye vibhinna prakAra kI nAr3iyoM kI AvazyakatA hotI hai| prathama varga saMvedanAvAhaka nAr3iyoM kA hai| ye hamArI zArIrika avasthA, darda va bAhya vAtAvaraNa kA jJAna karAtI haiN| saMvedanA prasArita karane vAlI pratyeka nAr3I ko grAhaka nAr3iyoM kI AvazyakatA par3atI hai / vastu, sukha - duHkha Adi kA anubhava vizeSa nAr3I - jJAna para nirbhara rahatA hai jo anya saMvedanA grahaNa karane meM asamartha hotA hai / saMpUrNa zarIra ke carma para evaM usake bhItara ye saMvedanAtmaka nAr3iyA~ eka - dUsare ke samIpa sthita rahatI haiM / inameM se hokara jAne vAle nAr3I-pravAha mastiSka meM pahu~cate haiM / tatpazcAt yahA~ se ye aise kendroM ko bheje jAte haiM jo usa vizeSa saMvedanA ko niyaMtrita 'karate haiM / bhUtakAla ke anubhava ke AdhAra para unakA artha spaSTa kiyA jAtA hai| nirNaya hone para AjJA nAr3I kahalAne vAlI dUsare varga kI nAr3iyA~ kriyAzIla ho jAtI haiN| inakI dizA spaSTataH mastiSka se snAyuoM kI ora hotI hai tathA ve unheM gati evaM usake samaya kA saMdeza detI haiM / udAharaNArtha - kisI vizeSa vastu kI ora hamAre netra AkarSita hote haiN| mAna lIjiye vaha koI pustaka hai| hama usake viSaya meM adhika jAnakArI prApta karane ke liye .. utsuka ho jAte haiN| saMdezoM kI zrRMkhalA aMguliyoM ke snAyuoM, hAthoM evaM 385

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bhujAoM meM pahu~cA dI jAtI hai / ataH jJAna ekatrita karane ke liye hama pustaka ke panne palaTane lagate haiN| pRSThavaMza rajju yaha merudaNDa meM sthita kendrIya nAr3I saMsthAna kA vistAra hai| isakI lambAI 17 iMca hotI hai| merudaNDa ke zIrSa pradeza kI zirodhAsthi se prArambha hokara yaha kaTi pradeza kI dvitIya kaTistha kazerukA taka phailI huI hotI hai| merudaNDa kI nAr3iyA~ do bhAgoM meM vibhAjita hotI haiM / prathama hai pRSTha mUla jo saMvedanAtmaka nAr3iyA~ haiM / dvitIya agra mUla yA jJAna nAr3iyA~ haiN| . . svayaMcAlita nAr3I saMsthAna jAgRta yA suSuptAvasthA meM nAr3I saMsthAna caitanya rahatA hai / yaha hamAre jIvana saMbaMdhI kAryoM para nigarAnI rakhatA hai tathA khatare se hamArI rakSA karatA hai / ye kriyAyeM adhikAMzataH svacAlita hotI haiM / unheM eka kSaNa ke liye bhI vicAra nahIM bhejA jAtA / svayaM cAlita nAr3I saMsthAna hamAre liye yaha kArya kara detA hai / isa praNAlI ke antargata anukampI evaM parAnukampI taMtrikA taMtra nAmaka do viparIta zaktiyA~ haiN| . vyakti kA bAhya vAtAvaraNa se saMbaMdha sthApita karane vAle aMgoM evaM . snAyuoM kI kriyAzIlatA meM vRddhi karate huye anukampI nAr3I zarIra ko bAhya kriyAoM ke lie taiyAra karatI hai / parAnukampI nAr3iyA~ isake lie viparIta kArya karatI haiM / zarIra kI ekatrita zakti kA upayoga karate huye ye aMtarAMgoM ko kriyAzIlatA pradAna karatI haiN| isa praNAlI kI kriyA pratinidhi sarakAra kI bhA~ti hai arthAt eka bhAga dUsare kA virodha karatA hai| zarIra ke vyavasthita kriyA-kalApoM tathA sakSama rUpa se upayakta kriyAoM ke liye svayaMcAlita nAr3I saMsthAna ke upavibhAgoM meM ucita saMbaMdha rahanA atyAvazyaka hai / mastiSka evaM nAr3I-praNAlI kI kSamatA ___mastiSka evaM nAr3I saMsthAna kI kSamatA asIma hai| sAmAnya jIvana meM manuSya apanI isa zakti kA bahuta kama aMza upayoga meM lAtA hai / mAnasika vikSiptatA kI sthitiyoM meM yaha mAtrA apekSAkRta nyUna hotI hai / yaha anubhava kiyA gayA hai ki yadi mastiSka ko vibhinna vidhiyoM se kArya ke liye utprerita kiyA jAye to kaI navIna vAhiniyA~ khula jAtI haiM / nAr3iyA~ una sUkhe jala 386

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srotoM ke samAna haiM jo kevala patalI dhArA ko hI pravAhita kara sakatI haiM parantu prayatna dvArA inameM se adhika pravAha kiyA jAye to eka dina vaha aisI nadI kA rUpa grahaNa kara letI haiM jisameM jala-pravAha kI bahuta kSamatA hotI hai| . yogAbhyAsa ke aMtargata aneka aise abhyAsa haiM jo aisI nAr3iyoM ko kriyAzIla banAte haiM jinakI gaNanA jIvana meM kabhI nahIM thii| isa kriyA se aisI nAr3I-vAhiniyA~ khula jAtI haiM jinakA kabhI upayoga nahIM huA / ataH mastiSka evaM nAr3iyoM kI kSamatA meM vRddhi hotI hai / yoga kI yaha 'nAr3I-zakti pradAyinI' (nerve toning) prakriyA hai| 387

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cunI huI abhyAsa-kramAvalI isa khaNDa meM yoga ke aise kAryakramoM kA samAveza kiyA gayA hai jinakA cunAva vyakti samaya, umra, anubhava, tarka Adi ke AdhAra para kara sakate haiM / abhyAsoM kI upayuktatA kA AdhArabhUta tatva hajAroM yogAbhyAsiyoM kA anubhava hai| ina kAryakramoM ko nirdezana ke rUpa meM grahaNa karanA caahie| sAmAnya viveka kA. sahArA lekara inameM kucha abhyAsa ghaTAye yA jor3e jA sakate haiN| vizeSa bImArI se pIr3ita vyaktiyoM ko 'rogoM meM yoga - abhyAsa' khaMDa ke / AdhAra para kAryakrama kA cunAva karanA cAhie / sabhI paristhitiyoM meM yoga ke . ucca abhyAsiyoM ke lie yaha nirdeza hai ki ve prazikSita yoga zikSaka ke sahayoga se Age bddh'eN| yoga zikSaka svayaM ke anubhava para AdhArita vyaktigata nirdeza deMge aura aisA nirdezana kisI bhI pustaka se kabhI bhI prApta nahIM kiyA jA sktaa| 388.

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svAsthya-prApti hetu evaM azakta va vayovRddhoM ke lie pavanamuktAsana - bhAga 1 (abhyAsa 6 se 10 taka chor3akara), ekAgratApUrvaka va -dhImI gati se / zithilIkaraNa kA Asana (koI bhii)| leTakara udara dvArA zvasana (prANAyAma kI prastAvanA dekhiye)| ujjAyI prANAyAma (ArAmadAyaka sthiti meN)| zItalI evaM zItakArI prANAyAma (baiThakara yA lettkr)| ucca abhyAsa, vizeSakara yoganidrA, ajapAjapa aura antarmona kA pratidina / niyamita abhyaas| prArambhika abhyAsiyoM ke lie (ka) saMkSipta kAryakrama (kar3e zarIra vAloM ke lie) pavanamuktAsana - bhAga 1, zakti baMdha ke Asana, zavAsana | yaugika zvasana - (prANAyAma kI prastAvanA dekhiye)| (kha) apekSAkRta vistRta kAryakrama pavanamuktAsana- bhAga 1 aura 2 zakti bandha ke Asana, vajrAsana, mArjAri Asana, zavAsana / nAr3I zodhana prANAyAma (prathama evaM dvitIya avasthA), zItalI aura zItakArI praannaayaam| (ga) ucca abhyAsa kAryakrama sUrya namaskAra / . * pavanamuktAsana - bhAga 1 aura 2 (samayAnusAra aMga - vizeSa ke zithilIkaraNa ke lie Avazyaka hai)| vajrAsana, zazAMkAsana, zazAMka bhujaMgAsana, tAr3Asana, trikoNAsana, bhujaMgAsana, ardha zalabhAsana, sarala dhanurAsana, pAda hastAsana, meru vakrAsana, pUrva halAsana, shvaasn| nAr3I zodhana prANAyAma - prathama evaM dvitIya avasthA, bhrAmarI prANAyAma | 389

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sAmAnya pAThyakrama (ka) saMkSipta va niyamita kAryakrama (prakArAntara 1) sUrya nmskaar| - zazAMkAsana, uSTrAsana, bhujaMgAsana, zalabhAsana, dhanurAsana, pazcimottAnAsana, ardha matsyendrAsana, eka pAda praNAmAsana, bhUmi pAda mastakAsana, zavAsana / . nAr3I zodhana prANAyAma evaM mRdu bhastrikA prANAyAma / (kha) saMkSipta va niyamita kAryakrama (prakArAntara 2) sUrya namaskAra / zazAMka bhujaMgAsana, trikoNAsana, yoga mudrA Asana, matsyAsana, jAnu zirAsana, parivRtti jAnuzirAsana, garur3Asana, mUrdhAsana evaM zavAsana / nAr3I zodhana prANAyAma aura mRdu bhastrikA prANAyAma / (ga) apekSAkRta vistRta kAryakrama (prakArAntara 1) sUrya nmskaar| zazAMkAsana, supta vajrAsana, tAr3Asana, utthita lolAsana, bhujaMgAsana, zalabhAsana, dhanurAsana, pazcimottAnAsana, kandharAsana, ardha matsyendrAsana, sarvAMgAsana, halAsana, uSTrAsana tathA aMta meM zavAsana / nAr3I zodhana prANAyAma (ucca abhyAsa), bhastrikA prANAyAma / uDDiyAna bNdh| yoni mudraa| (gha) apekSAkRta vistRta kAryakrama (prakArAntara 2) sUrya nmskaar| zazAMka bhujaMgAsana, yoga mudrA Asana, matsyAsana, grIvAsana, pazcimottAnAsana, pRSThAsana, pAda hastAsana, dhanurAsana, haMsAsana, sarvAMgAsana, halAsana aura zIrSa paadaasn| zavAsana / kAryakrama (ga) ke anusAra prANAyAma, baMdha evaM mudrA / 390

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(ca) vyasta vyaktiyoM ke lie saMkSipta va sampUrNa kAryakrama sUrya namaskAra / pazcimottAnAsana, bhujaMgAsana, zalabhAsana, dhanurAsana, ardha matsyendrAsana, sarvAMgAsana, halAsana aura matsyAsana / zavAsana- ujjAyI prANAyAma ke sAtha | uDDiyAna bNdh| (cha) pA~ca se teraha varSa taka ke baccoM ke lie kAryakrama sUrya namaskAra / . siMhAsana, tAr3Asana, baddha padmAsana, lolAsana, parvatAsana, cakrAsana, pAda hastAsana pRSThAsana, ardha matsyendrAsana, dhanurAsana, bhujaMgAsana, baka dhyAnAsana, naTarAja Asana, zavAsana / (ja) ekAgratA -vRddhi ke icchuka vyaktiyoM ke lie kAryakrama yaha batAnA Avazyaka hai ki nimna abhyAsa zarIra ke aMga vizeSa yA zvAsa para ekAgratA karate hue karane cAhie.sUrya namaskAra (zvAsa yA cakroM para ekAgratA ke saath)| pAdAdirAsana (zvAsa para ekAgratA), pRSThAsana, eka pAda praNAmAsana, baka dhyAnAsana, ardha padmapAdottAnAsana, zIrSAsana (tatpazcAt vRshcikaasn)| zavAsana (zvAsa para citta kI ekAgratA ke saath)| nAr3I zodhana, bhastrikA evaM mUrjA prANAyAma | . bhUcarI, viparItakaraNI aura navamukhI mudrA / trATaka evaM ucca dhyAnAbhyAsa / * (a) vyasta gRhiNiyoM ke lie kAryakrama sUrya namaskAra / pavanamuktAsana - bhAga 2, vajrAsana, mArjAri Asana, zazAMka bhujaMgAsana, vyAghrAsana, trikoNAsana, bhujaMgAsana, pAda hastAsana aura kaMdharAsana | nAr3I zodhana evaM bhrAmarI prANAyAma | 391

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(Ta) dhyAnAbhyAsa ke lie taiyAra karane vAlA kAryakrama dhyAna ke AsanoM se pUrva ke abhyAsa / Ananda madirAsana, dhyAna ke kisI Asana kA vistRta rUpa, yogamudrA Asana / cakrAsana, pazcimottAnAsana, sarvAMgAsana, zIrSAsana aura tAr3Asana / nAr3I zodhana, bhastrikA, bhrAmarI va mUrchA prANAyAma / mAMDUkI mudrA, yoga mudrA, mahAmudrA, mahAbedha mudrA, navamukhI mudrA evaM prANa mudrA / samayAnukUla trATaka evaM dhyAnAbhyAsa / ucca pAThyakrama (ka) ucca abhyAsiyoM ke lie saMkSipta kAryakrama (prakArAntara 1) sUrya nmskaar.| parvatAsana, cakrAsana, pazcimottAnAsana, ardha matsyendrAsana (yadi saMbhava ho to pUrNa matsyendrAsana), vaziSThAsana, kUrmAsana, zIrSAsana evaM tAr3Asana / shvaasn| nAr3I zodhana aura bhastrikA prANAyAma / ' mahAbandha / (kha) ucca abhyAsiyoM ke lie saMkSipta kAryakrama (prakArAntara 2) sUrya namaskAra / yogamudrA Asana, pRSThAsana, pAda hastAsana, parivRtti jAnuzirAsana, baka dhyAnAsana, dvi hasta bhujaMgAsana, zIrSAsana (yA samAnArthI aasn)| tAr3Asana va zavAsana / nAr3I zodhana evaM bhastrikA prANAyAma / mahAmudrA tathA mahAbedha mudraa| (ga) ucca abhyAsiyoM ke lie apekSAkRta ucca kAryakrama sUrya namaskAra / baddha padmAsana, matsyAsana, jAnu zirAsana, pAda prasAra pazcimottAnAsana, pazcimottAnAsana, bhujaMgAsana, zalabhAsana, dhanurAsana, ardha matsyendrAsana, (yA pUrNa matsyendrAsana), sarvAMgAsana, halAsana, cakrAsana, vAtAyanAsana, zIrSAsana (yA nirAlaMba, sAlamba zIrSAsana Adi), vRzcikAsana, tAr3Asana, zavAsana /

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nAr3I zodhana, bhastrikA, kapAlabhAti prANAyAma / mahAbaMdha / mahAmuMdrA, mahAbedha mudrA aura prANa mudrA / (gha) pravINa abhyAsiyoM ke lie vizeSa kAryakrama pUrNa bhujaMgAsana, pUrNa zalabhAsana, pUrNa dhanurAsana, dvi pAda zirAsana, vRzcikaAsana, kUrmAsana, pUrNa matsyendrAsana, hanumAnAsana, brahmacaryAsana, aSTa vakrAsana, zIrSAsana (yA prakArAMtara), tAr3Asana / zavAsana / nauli va pAzinI mudraa| - rogoM meM yoga-abhyAsa apacana : tAje phala, harI sabjiyA~ va adhika jala ke sevana (kama se kama 5 gilAsa pratidina) tathA pratidina nimna yogAbhyAsa karane se purAnA roga bhI dUra ho jAtA haisUrya namaskAra, pavanamuktAsana (abhyAsa 17 se 21), supta vajrAsana, zazAMkAsana, uSTrAsana, trikoNAsana, tAr3Asana, yoga mudrA Asana, matsyAsana, sAmane tathA pIche jhukakara kiye jAne vAle Asana (sabhI), merudaNDa ko mor3ane vAle Asana, halAsana, druta halAsana, mayUrAsana / bhojanoparAnta 10 minaTa vajrAsana meM baiThiye / uDDiyAna baMdha, mahAbaMdha, azvinI mudrA, agnisAra kriyA, nauli, basti / nirdezana meM zaMkhaprakSAlana / prati dina prAtaH laghu zaMkhaprakSAlana kiyA jA sakatA hai / yoganidrA jaise abhyAsa karane cAhie jinase mAnasika zAnti prApta ho / alsara (pepTika aura AmAzIya) : svayaM ko zAMti pradAna kIjiye, kyoMki isakA kAraNa ciMtA se mukti na pAnA yA zithilIkaraNa meM asaphalatA hai| dina ke kisI bhI samaya zithilIkaraNa kA abhyAsa uttama hai / zazAMkAsana tathA prANAyAma jaise- nAr3I zodhana, zItalI, zItakArI, bhrAmarI va mUrcha / AkAzI mudrA, mahAmudrA, yoni mudrA evaM navamukhI mudrA; trATaka, ajapA japa, yoganidrA, antarmona va anya zithilIkaraNa ke abhyAsa / saralatA se pacane vAle bhojya padArtha jaise - dUdha ke bane AhAra, narma phala, drava yA arddha dravIya padArtha lIjiye / 393

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cAya, kaoNphI, zarAba, kaccI tarakArI evaM bhArI bhojana varjita haiN| apasmAra H tanAva evaM parezAnI dUra karane vAle sabhI yogAbhyAsa lAbhaprada haiN| . 'cintA' vaMzAnugata hote hue bhI dUra kI jA sakatI hai, yaha hamArA anubhava hai| asAmarthya : yaha rasa kI kamI yA kisI aMga kI avyavasthA se nahIM varan saMvedanAtmaka kAraNoM se utpanna sthiti hai / rucipUrvaka yogAbhyAsa karane se lAbha pahu~catA hai| yadi kAraNa bAlyAvasthA kA AghAta hai to dhyAna kA abhyAsa lAbhaprada hogA / isase mUla kAraNa hI naSTa ho jaayegaa| .. .. anidrA : sImA se adhika kriyAzIlatA tathA zarIra evaM mana ko zithila karane . meM asamartha hone para yaha sthiti utpanna hotI hai| 'ciMtA' ke lie. varNita abhyAsa dekhiye / vizeSa rUpa se 15 minaTa 'trATaka' evaM 15 minaTa 'yoganidrA' nidrA ke pUrva kiijiye| azuddha rakta : 'vRkka' dekhiye / yaha rakta zuddhi karane vAlA aMga hai| sUrya . namaskAra kA abhyAsa thakAvaTa Ane taka kiijie| phala evaM namakarahita bhojana liijiye| yaugika kAryakrama prArambha karane ke pUrva zaMkhaprakSAlana kiijiye| . adhikatama tanAva : 'raktacApa' dekhiye| asAdhAraNa nimna tanAva : 'raktacApa' dekhiye| A~kha : netroM ke abhyAsa kA adhyAya dekhiye / AMta : 'udara' dekhiye| A~va : zaMkhaprakSAlana se donoM prakAra kI A~va dUra ho jAtI hai| amAzaya : 'udara' dekhiye| amlIyatA : 'udara' dekhiye / aneka abhyAsa upayogI ho sakate haiN| AhAra grahaNa karane ke bAda 10 minaTa vajrAsana kIjiye / mAnasika zAMti ('ciMtA' meM dekhiye) ke sAtha niyaMtrita bhojana Avazyaka hai / ApAta : 'nAr3iyoM meM rakta kA jamAva' dekhiye / upa cullikA grandhi H 'cullikA graMthi' dekhiye / upavRkka granthiyA~ : (sAmAnya svAsthya hetu) sUrya namaskAra, mArjAri Asana, zazAMka bhujaMgAsana, uSTrAsana, trikoNAsana, pIche jhukane vAle Asana - vizeSakara 394 .

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dhanurAsana, bhujaMgAsana, zalabhAsana aura cakrAsana / sAmane jhukane vAle Asana vizeSataH - pazcimottAnAsana, pAda hastAsana, ardha matsyendrAsana, pUrNa matsyendrAsana, halAsana, merudaMDAsana, nirAlaMba pazcimottAnAsana, haMsAsana, mayUrAsana, pAzinI mudrA, dvi pAda zirAsana, bhastrikA prANAyAma, agnisAra kriyA, uDDiyAna baMdha, nauli| udara : (sAmAnya svAsthya evaM zakti prApti hetu) udara roga ke vistRta saMdarbha khaMDa meM dekhiye| pavanamuktAsana (abhyAsa 17 se 21), zakti baMdha ke Asana, supta vajrAsana, zazAMkAsana, yoga mudrA Asana, matsyAsana, tolAMgulAsana, koI bhI sAmane yA pIche jhukane vAlA Asana, ardha matsyendrAsana, halAsana, druta halAsana, merudaMDAsana, nirAlaMba pazcimottAnAsana, haMsAsana, mayUrAsana, brahmacaryAsana / agnisAra kriyA, uDDiyAna baMdha, nauli, zaMkhaprakSAlana aura kuMjala kriyaa| unmAda : 'ciMtA' dekhiye| . ekAgratA : sabhI yogAbhyAsa ucita DhaMga se karane cAhie, vizeSakara sira ke bala kiye jAne vAle saMtulana ke Asana / sabhI prANAyAma, vizeSataH nAr3I zodhana, bhastrikA va ujjAyI / ekAgratApUrvaka sabhI mudrAoM ke abhyAsa | 'trATaka' apUrva zaktizAlI hai| . dhyAna ke lie ekAgratA anivArya hai tathA dhyAnAbhyAsa se ekAgratA meM vRddhi hotI hai| eDinAyaDsa granthi (vRddhi honA) : siMhAsana, neti; ujjAyI prANAyAma (khecarI mudrA sahita), neti| kamara : (sAmAnya svAsthya hetu) prajanana aMgoM ke lie diye abhyAsa / kamara darda : 'pITha darda' dekhiye| kAsa roga : damA kA hI kAryakrama upayogI hai| kroSa : zazAMkAsana, yoga mudrA Asana, pazcimottAnAsana, garbhAsana, kUrmAsana; mUla baMdha evaM mahAbaMdha; nAr3I zodhana, bhrAmarI, zItalI, zItakArI, kapAlabhAti va ujjAyI prANAyAma evaM mANDUkI, bhUcarI, AkAzI, pAzinI, prANa mudrA. mahAmudrA, yoga mudrA, mahAbedha mudrA, yoni mudrA evaM navamukhI mudraa|| 395

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'dhyAna' evaM zithilIkaraNa ke samasta abhyAsa | kloma granthi : (sAmAnya svAsthya) 'madhumeha' ke lie svIkArya Asana kiijiye| . kRmi H A~ta ko sabhI prakAra ke kRmiyoM se mukta karane ke lie zaMkhaprakSAlana lAbhaprada hai / 'naukAsana' bhI upayukta hai| kaMdhe : 'hRdaya' evaM 'bhujA' dekhiye| sAmAnya kar3epana meM pavanamuktAsana 15, gola kaMdhoM meM, vizeSakara baccoM ke lie makarAsana kA dIrghakAlIna abhyAsa, supta vajrAsana, uSTrAsana, dvikoNAsana, baddha padmAsana, sUrya namaskAra, pIche jhukane vAle sabhI Asana / .. khAjaH sampUrNa zarIra meM khujalAhaTa ke aneka kAraNa haiN| rakta kI azuddhi pradhAna kAraNa hai / nAr3Iya-tanAva bhI pramukha kAraNoM meM se eka hai| khujalI : 'khAja' kI bhA~ti hI hai| garbhAzaya : 'jananAMga' dekhiye| garbhAvasthA : 'jananAMga' dekhiye| garbha-vikAra H garbhAzaya ke kamajora snAyuoM ke kAraNa yaha roga hotA hai / 'jananAMga' kI vyavasthA hetu diye gaye Asana dekhie / garbhapAta : 'garbha-vikAra' dekhiye| grIvA : (sAmAnya svAsthya hetu va darda kI avasthA meM) pavanamuktAsana - abhyAsa 16, supta vajrAsana, matsyAsana, grIvAsana, kaMdharAsana, zIrSa pAdAsana, merudaMDa ko mor3ane vAle sabhI Asana / yadi grIvA adhika kamajora naM ho to sira ke bala kiye jAne vAle AsanoM kA abhyAsa kiyA jA sakatA hai| gaMjApana : sira ke bala kiye jAne vAle Asana, vizeSakara zIrSAsana yA usakA koI prkaaraaNtr| gudAdvAra kI nAhI yA nasa meM rakta kI kamI (hemorrhoids) : 'bavAsIra' dekhiye| gaThiyA roga : vRkka ke lie diye gaye abhyAsa dekhiye / mAMsAhAra mata kIjiye / paryApta jala grahaNa kIjiye / pavanamuktAsana - abhyAsa 1 se 16 kIjiye / galA (kharakharAhaTa tathA roga-nivAraNa) pavanamuktAsana - abhyAsa 16, siMhAsana, supta vajrAsana tathA matsyAsana / (adhika lAbha hetu ina abhyAsoM ke sAtha ujjAyI, zItalI va zItakArI prANAyAma ko kiyA jA sakatA hai)| sira 396

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ke balaM kiye jAne vAle sAmAnya Asana | ujjAyI, zItalI, zItakArI prANAyAma kA adhikatama abhyAsa / neti evaM kuMjala / ghabarAhaTa : 'ciMtA' dekhiye| carma : 'khAja' tathA 'khujalI' dekhiye| carbI kA jamAva : carbI dUra karane ke lie sAdhAraNataH sabhI Asana upayogI haiN| vizeSa lAbhaprada abhyAsa sUrya namaskAra, gatyAtmaka pAda hastAsana, druta halAsana, sira ke bala kiye jAne vAle Asana tathA prANAyAma kA ucca abhyAsa haiN| yadi moTApA cullikA graMthi ke kAraNa ho to 'cullikA graMthi' dekhiye / vizeSa sthAna para carbI kA jamAva ho to usa aMga se saMbaMdhita pavanamuktAsana kiijiye| bhArI evaM sTArcayukta bhojana grahaNa karanA aura zArIrika parizrama kI kamI bhI isakA kAraNa hai| ceharA : 'sUrya namaskAra' dvArA camakadAra va svaccha raMga prApta kiyA jA sakatA hai / sAtha hI sarvAMgAsana, viparItakaraNI mudrA, halAsana, siMhAsana kIjie | upavAsa avazya kiijiye| 'mu~hAsA' dekhiye| sUrya namaskAra, sira ke bala hone vAle Asana - vizeSakara sarvAMgAsana evaM halAsana, pavanamuktAsana - abhyAsa 16, matsyAsana, supta vajrAsana, yogamudrA, padma sarvAMgAsana, pIche jhukakara kiye jAne vAle samasta Asana, grIvAsana evaM zIrSa paadaasn| sabhI prANAyAma, vizeSakara bandha sahita bhastrikA, mUrchA prANAyAma va jAlaMdhara bandha, AkAzI mudrA, viparItakaraNI mudrA, mahAbedha mudrA, pAzinI mudrA / cullikA graMthi : (vRddhi) 'cullikA' dekhiye / 'aMtaHsrAvI granthi -praNAlI' bhI dekhiye| cintA : (nAr3Iya tanAva) sUrya namaskAra, viparItakaraNI mudrA ke kucha Asana, zIrSAsana, sarvAMgAsana, kUrmAsana, zazAMkAsana, yogamudrA Asana, AnaMda madirAsana, pazcimottAnAsana, pAzinI mudrA, bhujaMgAsana, zalabhAsana, halAsana, garbhAsana, zavAsana / . nAr3I zodhana, kapAlabhAti, bhastrikA, bhrAmarI, mUrchA, zItalI va zItakArI praannaayaam| 397

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zAmbhavI, mAMDUkI, bhUcarI, yogamudrA, yoni mudrA aura traattk| carmaroga : (dermatitis- sthAna - sthAna para sUjana) 'khAja' dekhiye| ... cakkara AnA : saMtulana kA koI Asana | prakArAntara sahita zazAMkAsana va trATaka / chAtI (breasts) : (vikAsa) sUrya namaskAra, pavanamuktAsana - abhyAsa 15, lolAsana, pIche jhukane vAle sabhI Asana, sira ke bala kiye jAne vAle Asana, gomukhAsana / chAtI (chest) : (sAmAnya svAsthya evaM zakti hetu) sUrya namaskAra, pavanamuktAsana - abhyAsa 1 se 6, khar3e hokara evaM jhukakara kiye jAne vAle Asana, matsyAsana, lolAsana, kukkuTAsana, pIche jhukakara kiye jAne vAle Asana, vizeSataH cakrAsana evaM dhanurAsana, baka dhyAnAsana, naTarAja Asana, vRzcikAsana, aSTa vakrAsana / jor3oM meM sajana (arthritis): auSadhi -kSetra meM isakA upacAra 'kArTijona' nAmaka rasa dvArA kiyA jAtA hai| sAmAnyataH isa rasa kA srAva upavRkka granthiyoM se hotA hai / ataH 'upavRkka graMthi' meM dekhiye| darda hone para isameM vizeSa aMga kA abhyAsa yA vyAyAma karanA cAhie / pavanamuktAsana - abhyAsa 1 se.16 vizeSa lAbhaprada haiM / isa abhyAsa ke pUrva raktAbhisaraNa kriyA ko uttejita karane ke lie namaka mile garma pAnI meM hAtha DAlakara rakhanA caahie| bistara para rahane vAle rogI ko prati ghaMTe kama se kama 10 bAra dIrgha udara zvasana karanA cAhie / roga kI avasthA ke anukUla prANAyAma karanA cAhie - vizeSataH nAr3I zodhana / mAliza dvArA upacAra kiyA jA sakatA hai / zithilIkaraNa kI yaugika vidhi evaM dhyAnAbhyAsa ke mAdhyama se 'dhanAtmaka' mAnasa kA nirmANa karanA caahie.| jhurriyoM : 'ceharA' zIrSaka dekhiye / jukAma : (rokathAma) sUrya namaskAra va Asana evaM prANAyAma kA niyamita abhyAsa karanA caahie| neti ke sAtha siMhAsana vizeSa lAbhaprada hai / jukAma ke lakSaNa kuMjala aura neti dvArA dUra kiye jA sakate haiN| sardI kI sthiti meM sAdhAraNa AsanoM kA abhyAsa karanA caahie| 398

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jvara : 'udara' dekhiye| jananAMga : (sAmAnya svAsthya hetu evaM doSa - nivAraNArtha) - striyoM ke : 'mAsika dharma' meM dekhiye / sUrya namaskAra, pavanamuktAsana - abhyAsa 7 se 10 evaM 17 se 21, zakti baMdha, zithilIkaraNa ke sabhI abhyAsa, vajrAsana evaM usameM hone vAle Asana (vizeSataH zazAMkAsana, mArjAri Asana, zazAMka bhujaMgAsana, uSTrAsana, vyAghrAsana.), kaTi cakrAsana, tAr3Asana, meru pRSThAsana, uttAnAsana, trikoNAsana, yogamudrA Asana, matsyAsana, tolAMgulAsana, pIche jhukakara kiye jAne vAle sabhI Asana, ardha matsyendrAsana, sira ke bala kiye jAne vAle Asana, garur3Asana, vaziSThAsana, pAda aMguSThAsana, dhanurAkarSaNAsana, hnumaanaasn| . ye Asana janana- kriyA hetu snAyuoM ko taiyAra karate haiM evaM zakti pradAna karate haiM / ye bacce ke janma ke uparAMta garbhAzaya ko punaH vyavasthita karate haiN| garbhadhAraNa ke prathama tIna mAsa taka inakA abhyAsa kiyA jA sakatA hai / bAda meM pavanamuktAsana ke sarala abhyAsa kiye jA sakate haiN| yoga nidrA, ajapAjaya, dhyAna Adi zithilIkaraNa ke abhyAsa bAlaka ke janma ke pUrva evaM pazcAt lAbhaprada haiN| - puruSoM ke : 'laiMgika samasyA' ke abhyAsa / brahmacaryAsana evaM mayUrAsana | prosTeTa graMthi kI samasyA hetu 'prosTeTa graMthi' dekhiye| striyoM evaM puruSoM ke liye hitakara : sabhI baMdha, agnisAra kriyA aura nauli / azvinI mudrA, vajrolI mudrA, viparItakaraNI mudrA, mahA. mudrA, mahAbedha mudrA, pAzinI mudraa| _ vizeSa : garbhadhAraNa kAla meM uDDiyAna baMdha, agnisAra kriyA evaM nauli ko nahIM karanA caahiye| liMga saMbaMdhI adhikAMza doSoM kI utpatti tanAva va saMvedanAtmaka avyavasthA se hotI hai / ataH 'ciMtA' meM dekhiye / TAMsila : (vRddhi) rokathAma evaM nivAraNa hetu 'galA' dekhiye| DijInesa (dizziness) : 'cakkara AnA' dekhiye / DisapojIzana : yoga jIvana kI viparIta paristhitiyoM meM zarIra ko zAMti evaM ... AzA pradAna karane vAlA rasa srAvita karatA hai / 'krodha' dekhiye / 399

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. tanAva evaM davAva : 'ciMtA dekhiye| thakAvaTa : yadi isakA kAraNa hRdaya roga na hokara zArIrika evaM mAnasika zakti kI kamI hai to yogAbhyAsa dvArA upacAra saMbhava hai| isake kAraNa sAmAnyataH nimna haiM(1) nirAzA, nidrA meM kamI, nAr3Iya - tanAva - 'ciMtA' dekhiye| . (2) pAMDu roga - yaha khaMDa dekhiye / (3) madhumeha - saMbaMdhita khaMDa dekhiye / (4) vyAyAma tathA rakta-saMcAra kI kamI- sabhI yogAbhyAsa, vizeSataH sUrya namaskAra, bhujaMgAsana, uSTrAsana, cakrAsana, dhanurAsana, uDDiyAna bNdh| . damA : sUrya namaskAra kA abhyAsa (dhIre - dhiire)| sabhI aise Asana jinameM udara evaM hRdaya se dIrgha zvasana hotA ho / sarvAMgAsana, supta vajrAsana, mArjAri Asana, uSTrAsana, hasta uttAnAsana, utthita lolAsana, dvikoNAsana, matsyAsana, pIche mur3ane vAle Asana, pAda hastAsana evaM baddha padmAsana / ekAgratA sahita zvAsa kriyaa| sabhI paristhitiyoM meM sadaiva udara zvasana / prANAyAma kI prastAvanA dekhiye / .. nAr3I zodhana, bhastrikA, kapAlabhAti prANAyAma Adi / vastra dhauti, kuMjala, zaMkhaprakSAlana / roga ke nimna stara para kuMjala bhI turaMta lAbha pahu~cAtA hai| yaha manovaijJAnika roga hai, ataH yoga nidrA, ajapAjapa, aMtarmona Adi kA abhyAsa karanA cAhie jisase kisI prakAra kI nasa kI kamajorI yA ghabarAhaTa dUra ho jaaye| dIrghakAlIna badahajamI kI zikAyata : 'ciMtA' dekhiye / prAyaH isakA kAraNa nAr3Iya-tanAva evaM dabAva hotA hai| durbala pAcana saMsthAna bhI isakA eka kAraNa hai / azuddha, bhArI, anucita vidhi se pakAyA bhojana evaM adhika AhAra isakA mukhya kAraNa hai| 'udara' meM diye gaye abhyAsa dekhiye| pratidina upavAsa evaM kuMjala kiijie| 400

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yoga satra ke prArambha meM zaMkhaprakSAlana kiijie| durbalatA : (mAnasika) umra ke sAtha Ane vAlI yaha mAnasika durbalatA hai / isa avasthA ko rokA jA sakatA hai| sabhI dhyAnAbhyAsa kiijiye| dhamaniyoM kA kar3Apana (arteriosclerosis) : sAdhAraNa evaM saMyamita AhAra anivArya hai| prANI-carbI se bacie jisameM pracura mAtrA meM kolesTraoNla nAmaka upavRkkIya kaoNrTeksa rasa hotA hai / rogI ko dhUmrapAna baMda karanA cAhie / sabhI abhyAsoM se lAbhArjana kiyA jA sakatA hai| yoga zikSaka kA nirdeza prApta kiijie| dhUmrapAna : (rokanA) yogAbhyAsiyoM ko cAhie ki ve isakA tyAga kreN| yadi na karate hoM to prAraMbha nahIM karanA cAhie | yoganidrA jaisI kriyAoM se saMkalpa zakti tIvra hotI hai / avacetana mana meM prabhAva DAlakara vaha isa Adata kA tyAga karA detI hai| nAr3I : (sAmAnya svAsthya) sabhI AmanoM evaM baMdhoM dvArA nAr3iyoM ko svAsthya - lAbha hotA hai| . nAr3I zodhana, bhastrikA, kapAlabhAti prANAyAma, yogamudrA, prANamudrA, viparItakaraNI mudrA, mahAvedha mudrA, yoni mudrA tathA navamukhI mudrA / nAr3I meM rakta kA jamAva : 'nAr3I' evaM 'raktacApa' dekhiye / nAsikA : (roga) sAinosAiTisa, sadaiva sardI, sAmAnya avarodha, sUjana Adi kA nirodha evaM nivAraNa nimna abhyAsoM dvArA kiyA jA sakatA hai.prANAyAma vizeSakara bhastrikA, kapAlabhAti va neti / 'jukAma' dekhiye| nirAzA : isa kSetra meM yoga bahuta sahAyaka hai| 'ciMtA' ke aMtargata varNita abhyAsa dekhiye| nIMda : 'anidrA' dekhiye| pAyariyA evaM masUDhAH sira ke bala kiye jAne vAle Asana, vizeSakara sarvAMgAsana, viparItakaraNI mudrA / inase mukha-pradeza ko pratyakSataH rakta kI prApti hotI hai| zItalI va zItakArI prANAyAma / . pratyeka do yA tIna ghaMToM ke uparAMta pratidina dA~toM kI mAliza aMguliyoM se 401

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kIjiye evaM Adhe gilAsa pAnI meM gaMdha-rasa DAlakara kullA kIjiye / dA~toM kI acchI saphAI kiijiye| plIhA : 'udara' dekhiye| plUrasI evaM nimoniyA : 'phephar3A' dekhiye | pAMDu roga : AhAra meM sudhAra kIjiye / sUrya namaskAra, bhujaMgAsana, zalabhAsana, sarvAMgAsana, halAsana, matsyAsana, pazcimottAnAsana, zIrSAsana, nAr3I zodhana, zItalI, zItakArI, ujjAyI. prANAyAma (khecarI rhit)| pITha darda : aneka kAraNa haiM / nimna abhyAsoM se zarIra -vinyAsa, nAr3I tanAva tathA sAmAnya kar3epana meM sudhAra kiyA jA sakatA haisUrya namaskAra, pavanamuktAsana (abhyAsa 6, 16, 20) supta vajrAsana, zazAMkAsana, mArjAri Asana, zazAMka bhujaMgAsana, vyAghrAsana, kaTi cakrAsana, tAr3Asana, utthita lolAsana, meru pRSThAsana, dvi koNAsana, trikoNAsana, dolAsana, yoga mudrA Asana / sabhI aise Asana jinameM sAmane evaM pIche jhukanA par3atA hai tathA merudaNDa ko mor3ane vAle Asana | pIliyA : 'yakRta' dekhiye| pradara : 'mAsika dharma' dekhiye| puruSoM ke laiMgika aMga : 'jananAMga' dekhiye| peciza : 'A~va' dekhiye| abhizoSita na kara sakane para atirikta anna yA viSa ke niSkAsana kI yaha svAbhAvika vidhi hai| cintA - mukta rahiye / eka yA do dina kA upavAsa uttama hogA / kRmi yA A~va ke jIvANu dvArA yaha dIrghakAlIna hotA hai / isa avasthA meM zaMkhaprakSAlana atyuttama hai| isa roga kA kAraNa dIrghakAlIna badahajamI, A~ta -durbalatA evaM adhika mAnasika kamajorI bhI ho sakatI hai| pepTika alsara : 'alsara' dekhiye| paira : (nAr3I evaM snAyu bala) sUrya namaskAra, pavanamuktAsana 1 se 10 tathA 17 evaM 18, udarAkarSaNAsana, uttAnAsana, zalabhAsana, dhanurAsana, setu Asana; zIrSa pAdAsana, ardha caMdrAsana, sAmane jhukane vAle sabhI Asana, eka pAda 402

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praNAmAsana, garur3Asana, bakAsana, vaziSThAsana, vAtAyanAsana, naTarAja Asana 1 evaM 2, utthita hasta pAdAMguSThAsana, kUrmAsana, mayUrAsana, hanumAnAsana, eka pAda ' zirAsana, dvipAda zirAsana, dvipAda kaMdharAsana / paira kA paMjA evaM agra pradeza : pavanamuktAsana 1 se 4, tAr3Asana, eka pAda praNAmAsana, vAtAyanAsana, pAdAMguThAsana / prosTeTa graMthi : sAmAnya svAsthya hetu 'jananAMga' dekhiye / isakI vRddhi meM bhI vahI abhyAsa kiijiye| mUlabandha; mahAbandha, mahAmudrA, mahAbedha mudrA aura vajrolI mudrA kA abhyAsa vizeSa rUpa se kiijiye| poliyoH (bAla-lakavA kA upacAra evaM nirAkaraNa) aMtarrASTrIya yoga mitra maNDala kI sabhI zAkhAoM meM isake upacAra hetu nau mAha kA satra Ayojita kiyA jAtA hai / pAThyakrama nirdeza karate hue hAla hI meM isa viSaya para laghu pustikA bihAra yoga vidyAlaya dvArA prakAzita kI gayI hai / abhyAsoM ke aMtargata dhanurAsana, bhujaMgAsana, padmAsana tathA usake prakArAntara, kandharAsana, trikoNAsana, zIrSAsana, azva saMcAlanAsana, hanumAnAsana, vAtAyanAsana, yogamudrA, nAr3I zodhana prANAyAma, nAsikAgra dRSTi evaM prANa vidyA sammilita haiN| . pIniyala evaM zIrSastha granthi : (sAmAnya svAsthya) sUrya namaskAra, sira ke bala kiye jAne vAle sabhI Asana- vizeSakara zIrSAsana, gogamudrA, matsyAsana, sumeru Asana, praNAmAsana, pAda hastAsana / prANAyAma - vizeSataH bhrAmarI aura kapAlabhAti, zAmbhavI mudrA, mahAmudrA, trATaka, neti / poSaNa-vikAra : 'snAyu-vikAra' dekhiye| phephar3A : (sAmAnya svAsthya hetu evaM doSoM ke nivAraNArtha) sUrya namaskAra, supta vajrAsana, 'uSTrAsana, hasta uttAnAsana, utthita lolAsana, matsyAsana, baddha padmAsana, pIche mur3ane vAle sabhI Asana, sarvAMgAsana / sabhI prANAyAma / adhikatama dIrgha yaugika zvasana / 'damA' dekhiye| . phor3A : azuddha rakta isakA kAraNa hai / 'mu~hAsA' dekhiye / baharApana : sira ke bala kiye jAne vAle Asana / 403

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kucha sImA taka neti sahAyaka hai| badahajamI : 'dIrghakAlIna badahajamI' dekhiye / barasiTisa : pavanamuktAsana - abhyAsa 1 se 16 (dhIre - dhiire)| bavAsIra : yadi apacana kA isake sAtha yoga hai to sarvaprathama apacana kA upacAra kiijiye| sira ke bala kiye jAne vAle Asana rakta- saMcAra ko sucAru evaM ruke hue rakta ko mukta karate haiN| lambI avadhi taka viparItakaraNI mudrA evaM sarvAMgAsana kIjiye / isake sAtha azvinI mudrA evaM mUla baMdha kA abhyAsa bhI kiijiye| . A~ta : AkuMcana laharI ko utprerita karane vAle Asana lAbhaprada haiM, jaise pavanamuktAsana-abhyAsa 17 se 21, supta vajrAsana, zazAMkAsana, zazAMka bhujaMgAsana, uSTrAsana, matsyAsana, pazcimottAnAsana tathA usake prakArAntara / apacana ke lie varNita sabhI abhyAsa kIjiye / bAla : 'gaMjApana' dekhiye| bhUkha : yogAbhyAsa se vRddhi hotI hai / vizeSa abhyAsa sAmane evaM pIche jhukane vAle Asana, agnisAra kriyA, uDiyAna bandha, nauli haiN| .. bhujA : pavanamuktAsana - 11 se 15, zakti bandha 1 se 6, AkarNa dhanurAsana, lAlAsana, sUrya namaskAra, baka dhyAnAsana, vaziSThAsana naTarAja Asana, dvi hasta bhujaMgAsana, santulana Asana, dhanurAkarSaNa Asana, gomukhAsana, vRzcikAsana, mayUrAsana / madhumeha : ___ sUrya namaskAra, tAr3Asana, yogamudrA, zazAMkAsana, supta vajrAsana, pazcimottAnAsana, bhujaMgAsana, halAsana, sarvAMgAsana, matsyAsana, ardha matsyendrAsana, gomukhAsana, dvi hasta bhujaMgAsana, vAtAyanAsana, zavAsana, nAr3I zodhana, bhrAmarI, bhastrikA, ujjAyI prANAyAma, ajapA japa, yoganidrA evaM zaMkhaprakSAlana / niyamabaddha bhojana kiijiye| mAnasika avyavasthA : 'cintA' dekhiye / moTApA : 'carbI kA jamAva' dekhiye| mUrNa : 'unmAda' dekhiye| 404

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mAsika dharma : (banda hone kI sthiti meM) isa sthiti meM adhikatara zArIrika evaM mAnasika tanAva utpanna ho jAtA hai| abhyAsa : sira ke bala kiye jAne vAle sabhI Asana - khAsakara zIrSAsana / sUrya namaskAra, bhujaMgAsana, dhanurAsana, matsyAsana, pazcimottAnAsana, uhiyAna bandha, mUla bandha, azvinI mudrA, vajrolI mudrA, mahAmudrA, mahAbedha mudrA / yoganidrA, ajapA japa evaM sabhI dhyAnAbhyAsa / mAsika dharma-sambandhI takalIpha : isake antargata zveta drava kA pravAha, peTa darda, adhika yA kama raja-pravAha sammilita haiN| vajrAsana, zazAMkAsana, mArjAri Asana tathA zavAsana meM udara zvasana dvArA kaSTa kama kiyA jA sakatA hai| . isameM niyamitatA lAne ke lie sUrya namaskAra, bhujaMgAsana, zalabhAsana, dhanurAsana, pazcimottAnAsana, kandharAsana, zIrSAsana (vizeSa rUpa se), sarvAMgAsana, halAsana, hanumAnAsana, sabhI bandha (vizeSakara mUla bandha), azvinI mudrA, viparItakaraNI mudrA, vajrolI Adi kA abhyAsa kreN| mu~hAsA : sUrya namaskAra (adhikatama AvRtti), sarvAMgAsana, viparItakaraNI mudrA, halAsana, prANAyAma- (sabhI), zaMkhaprakSAlana tathA niyamabaddha bhojana / adhika cAya, miThAI, carbIyukta bhojana kA tyAga kIjiye / * merudaMDa : 'slipa Diska' evaM 'sAiTikA' dekhiye| * darda meM evaM svAsthya hetu 'pITha darda' dekhiye| mUtra-praNAlI : (svAsthya hetu evaM doSa nivAraNArtha) 'vRkka' evaM 'jananAMga' ke antargata varNita abhyAsa dekhiye| yakRta : (sAmAnya svAsthya hetu evaM sambandhita doSoM jaise pIliyA, niSkriyatA .Adi meM). udara ke sabhI vyAyAma, vizeSataH pazcimottAnAsana, merudaMDAsana, utthita merudaMDAsana, ardha padma pAdottAnAsana tathA zaMkhaprakSAlana / raktacApaH ucca dAba- pavanamuktAsana - abhyAsa 1 se 16, Ananda madirAsana evaM zithilIkaraNa kA koI bhI abhyAsa kIjiye / ... sarala prANAyAma, vizeSataH nAr3I zodhana (prathama evaM dvitIya avsthaa)| 405

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zItalI, zItakArI, ujjAyI, bhrAmarI prANAyAma / dhyaanaabhyaas| bhArI bhojana va namaka se bciye| nimna dAba- sUrya namaskAra evaM anya abhyAsa, zakti ke anusAra va niyamita rUpa se| sabhI prANAyAma, vizeSataH bhstrikaa| sabhI bndh| viparItakaraNI mudrA / sakamA poliyo, snAyu vikAra, mAnasika avyavasthA zIrSaka dekhiye / vikAsa : avikasita baccoM ke lie - sUrya namaskAra, hasta uttAnAsana, tAr3Asana, trikoNAsana, cakrAsana, dhanurAsana, pazcimottAnAsana, pAda hastAsana, ardha matsyendrAsana, zIrSAsana, sarvAMgAsana (vizeSa mahatvapUrNa), halAsana, jAlandhara bNdh| bAyuH (AMta se nikAsa) pavanamuktAsana - 17 se 21, zazAMkAsana, supta vajrAsana, zazAMka bhujaMgAsana, kaTi cakrAsana, yoga mudrA Asana, matsyAsana, sAmane jhukane vAle sabhI Asana, halAsana, druta halAsana, haMsAsana, mayUrAsana, uttAna pRtthaasn| uDDiyAna baMdha, agnisAra, nauli, bhastrikA, kapAlabhAti, tar3AgI mudrA / zaMkhaprakSAlana, laghu zaMkhaprakSAlana / basti, kuNjl| bhojanoparAMta 10 minaTa taka vajrAsana ! vRkka (svAsthya hetu evaM doSa nivAraNa hetu) sUrya namaskAra, supta vajrAsana, zazAMkAsana, mArjAri Asana, zazAMka bhujaMgAsana, vyAghrAsana, trikoNAsana, matsyAsana, pIche mur3ane ke sabhI Asana, pazcimottAnAsana, ardha matsyendrAsana, halAsana, gomukhAsana, uSTrAsana, merudaMDAsana, haMsAsana, mayUrAsana, kUrmAsana, dvipAda zirAsana / / agnisAra kriyA, uDDiyAna baMdha, nauli, bhastrikA prANAyAma / zaMkhaprakSAlana vizeSa lAbhaprada hai / jala adhika pIjiye / adhika kaSTa kI avasthA meM namaka kama khAiye / 406

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vANI yaMtra : madhura vANI ke lie siMhAsana va bhrAmarI, ujjAyI, zItakArI prANAyAma kIjiye / 'galA' dekhiye / bAta : 'asthi sUjana' (arthritis) dekhiye | isase kucha bhinnatA lie hue yaha roga hai| vANI-vikAra : bacapana kA dabAva evaM tanAva mUla kAraNa hotA hai / 'ciMtA' ke abhyAsa dekhiye| vizeSa abhyAsa naukAsana, saMtulana ke sabhI Asana, mayUrAsana, bhrAmarI prANAyAma yadi kAraNa jihvA yA jabar3e kA vikAra ho to siMhAsana va zItalI, zItakArI prANAyAma lAbhaprada haiN| vyaktitva : 'DisapojIzana' dekhiye / zIrSastha grandhi vikAra : 'upavRkka graMthi' dekhiye / zarIra gaharoM meM patale drava kA jamAva : 'vRkka' dekhiye / saMkrAmaka roga : yogAbhyAsa dvArA zarIra meM roga ke kITANuoM se lar3ane kI zaktiM A jAtI hai| sira darda : prAthamika kAraNa dera taka galata zarIra vinyAsa meM bane rahanA hai| mAnasika tanAva, ciMtA tathA sAmAnya kar3Apana anya kAraNa haiN| pITha- darda se nikaTa sambandha hai / 'pIThadarda' ke abhyAsa dekhiye / abhyAsa - nAr3I zodhana prANAyAma, bhrAmarI, neti, 5 se 10 minaTa taka / zithilIkaraNa (kisI bhI vidhi se)| netroM para tanAva na DAlie / netroM kA abhyAsa 1 kiijiye| kucha anya kAraNa apacana, mAsika dharma kI aniyamitatA, sAinosAiTisa Adi haiM, ataH inase saMbaMdhita abhyAsa dekhiye / sustI : 'thakAvaTa' dekhiye| striyoM ke prajanana aMga evaM graMthiyoM : 'jananAMga' dekhiye / snAyu : pavanamuktAsana se vikAsa hotA hai| zarIra ke sabhI snAyuoM ko zakti 'pradAna karane ke lie sUrya namaskAra lAbhaprada hai| AMtarika snAyuoM, hRdaya va yakRta kA vikAsa tathA unheM zakti pradAna karane ke 407

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lie unase saMbaMdhita Asana evaM baMdhoM ke abhyAsa kiijiye| snAyu-vikAra : niyamita abhyAsa anivArya hai / pavanamuktAsana - abhyAsa 1 se 16 kiijiye| smRti : ekAgratA ke sabhI abhyAsa / saMdhiH sUrya namaskAra tathA pavanamuktAsana - abhyAsa 1 se 16 / sAiTikA : pavanamuktAsana - abhyAsa 1 se 5, zithilIkaraNa ke sabhI abhyAsa, matsya -krIr3Asana, makarAsana, samasta pIche jhukane ke abhyaas| . sAmane jhukane ke abhyAsa mata kiijiye| slipa Diska : sAmane jhukane ke abhyAsa varjita haiM / advAsana meM zithilIkaraNa, jyeSTikAsana, makarAsana (dIrghakAlIna), sote samaya evaM jAgratAvasthA meM yadi rogI kI sthiti gaMbhIra ho to dhIre-dhIre bhujaMgAsana (vizeSa prakArAMtara sphiksa), meru vakrAsana va bhU namanAsana lAbhaprada haiN| hAiDrosila : rogI kI kSamatAnusAra dhIre - dhIre sUrya namaskAra kA abhyAsa, adhikatama avadhi taka vajrAsana, sabhI Asana jo sira ke bala kiye jAte haiM, garur3Asana, vAtAyanAsana, brahmacaryAsana / mUla - baMdha, azvinI mudrA, viparItakaraNI mudrA, vjrolii| hRdaya meM darda : zavAsana, ujjAyI prANAyAma, yoga-nidrA, ajapAjapa, aMtarmona, zithilIkaraNa kI koI prkriyaa| 'he' phIvara : (nAsikA evaM netroM meM sUjana - eka prakAra ko parAga sparza - doSa). . siMhAsana, prANAyAma (bhastrikA, kapAlabhAti), kuMjala, neti se nivAraNa hotA hAtha : pavanamuktAsana - abhyAsa 11, 12, 13 evaM hAtha ke sabhI vyAyAma / hRdaya : 'raktacApa' dekhiye| sabhI yogAbhyAsa se lAbha kI prApti hotI hai| hAthI pA~va : jIvANuoM se bacAva ke lie zarIra ko zakti pradAna karane ke lie sabhI yogAbhyAsa lAbhaprada haiN| AtmavizvAsa se ina abhyAsoM meM vRddhi kIjiye tathA svataH upacAra ke yogya baniye / kSaya roga : 'yakRta' ke aMtargata varNita Asana lAbhaprada haiM parantu yoga zikSaka se pUrva nirdeza avazya prApta kIjiye / 408

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. varNa-kramAnusAra abhyAsa sUcI abhyAsa pRSTha saMkhyA 159 172 ardha candrAsana ardha titalI ardha padmAsana ardha padma pazcimottAnAsana ardha padma pAdottAnAsana ardha matsyendrAsana ardha padma halAsana ardha baddha padmottAnAsana aSTa vakrAsana ardha zalabhAsana azva saMcAlana Asana agnisAra kriyA . . azvinI mudrA 182 207 218 -253 149 d s sr advAsana AkarNa dhanurAsana AkAzI mudrA Age kI ora jhukane vAle Asana Ananda maMdirAsana A~khoM ke lie abhyAsa A~khoM para hatheliyA~ rakhanA ujjAyI prANAyAma uDDiyAna bandha uttAna Asana utthAna eka pAda zirAsana 256 409

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211 uttAna pRSThAsana utyita jAnu zirAsana utthita hasta merudaNDAsana utthita lolAsana utthita hasta pAdAMguSThAsana udarAkarSaNAsana uSTrAsana Urdhva padmAsana eka pAda panottAnAsana eka pAda praNAmAsana eka pAda baka dhyAnAsana eka pAdAsana eka pAda zirAsana eka hasta bhujaMgAsana kaTi cakrAsana kapAli Asana kapAlabhAti kapAlabhAti prANAyAma kalAI mor3anA kalAI ke jor3a ko ghumAnA kaMdharAsana kAkI mudrA kukkuTAsana kuMjala kriyA 233 99 197 308 138 kUrmAsana kehuniyA~ mor3anA aura kaMdhoM ko ghumAnA 410

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310 154 kauA cAla khar3e hokara aura jhukakara kiye jAne vAle Asana khecarI mudrA gatyAtmaka pazcimottAnAsana garbhAsana garur3Asana gardana jhukAnA, mor3anA va ghumAnA grIvAsana gupta padmAsana gomukhAsana gorakSAsana ghuTane ko usakI dhurI para vRttAkara ghumAnA ghuTane ko ghumAnA. ghuTane ko mor3anA . cakkI calAnA cakrAsana cinmudrA . 135 252 162 300 jala neti 347 jala basti jAnu zirAsana jAlandhara bandha. jyeSTikAsana. Takhane mor3anA Takhane ko usakI dhurI para ghumAnA Takhane ko vRttAkAra ghumAnA - tar3AgI mudrA 411

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tAr3ana kriyA tAr3Asana tiryak tAr3Asana tiryak bhujaMgAsana tolAMgulAsana trATaka trikoNAsana dAe~-bAe~ dekhanA daMDa dhauti daMta dhauti dvikoNAsana dvipAda kandharAsana dvi hasta bhujaMgAsana dvipAda zirAsana druta halAsana dRSTi ko Upara-nIce karanA dRSTi ko pAsa aura dUra kendrita karanA dRSTi ko vRttAkAra ghumAnA dolAsana dhanurAsana dhanurAkarSaNa Asana dhyAna ke Asana dhyAna ke AsanoM se pUrva ke abhyAsa dhauti naTavara Asana naTarAja Asana 412

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322 270 namaskAra navamukhI mudrA nAr3I zodhana prANAyAma nAsikAgra dRSTi nirAlamba pazcimottAnAsana nirAlamba zIrSAsana 302 236 neti. 248 201 * 62 128 184 naukAsana naukA-saMcAlana nauli padma mayUrAsana ... padma sarvAMgAsana padmAsana padmAsana yA padmAsana meM hone vAle Asana parivRtti jAnuzirAsana parvatAsana praNAmAsana pavanamuktAsana pazcimottAnAsana pazuoM kI zithilIkaraNa kriyA * pAdAMguThAsana pAdAdirAsana pAda prasAra pazcimottAnAsana pAzinI mudrA . pAda hastAsana prANa mudrA .. 235 80 170 323 -174 313 413

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prANAyAma prANAyAma ke pUrva ke abhyAsa pIche kI ora jhukane vAle Asana pUrNa titalI pUrNa dhanurAsana pUrNa bhujaMgAsana pUrNa matsyendrAsana pUrNa zalabhAsana pUrva halAsana pRSThAsana paira ghumAnA paira mor3anA pairoM kI aMguliyA~ mor3anA baka dhyAnAsana bakAsana baMdha baddha padmAsana baddhayoni Asana basti brahmacaryAsana bhadrAsana bhastrikA prANAyAma bhrAmarI prANAyAma bhujaMgAsana bhujaMginI mudrA bhUcarI mudrA 307. 304 414

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bhU namanAsana bhUmi pAda mastakAsana makarAsana 131 245 317 119 296 87 303 295 284 . 190 matsyAsana matsya -krIr3Asana mayUrAsana mahAmudrA mahAbedha mudrA . mahA bandha mArjAri Asana mAMDUkI mudrA mudrA mUrjA prANAyAma mUrdhAsana mUla bandha mUlabandhAsana mUlazodhana meru AkarSaNAsana merupRSThAsana merudaNDAsana . merudaNDa ko dAyeM - bAyeM mor3anA merudaNDa mor3akara kiye jAne vAle Asana meru vakrAsana . yoga mudrA yoni mudrA rassI khIMcanA 291 251 344 177 105 * 22 81 415

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lakar3I kATanA laghu zaMkhaprakSAlana lolAsana vajrAsana vajrAsana tathA vajrAsana meM kiye jAne vAle Asana vajrolI mudrA vamana dhauti vaziSThAsana vahisAra dhauti vastra dhauti vAtakrama kapAlabhAti vAtasAra dhauti vAtAyanAsana vArisAra dhauti vAyu (vAta) nirodhaka abhyAsa vAyu niSkAsana vyAghra kriyA vyAghrAsana viparItakaraNI mudrA vIrAsana vyutakrama kapAlabhAti vRzcikAsana zaMkhaprakSAlana - 77 zalabhAsana zavAsana zaktibandha ke Asana 416

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zazAMkAsana zazAMka bhujaMgAsana "zAmbhavI mudrA zItakArI prANAyAma zItakrama kapAlabhAti zItalI prANAyAma zithilIkaraNa ke Asana zIrSa aMguSTha-yogAsana zIrSa pAdAsana zIrSAsana santulana ke Asana santulana Asana samakoNAsana . sarala dhanurAsana . sAsana sarvAMgAsana stambhana Asana sthala basti svastikAsana sAikila calAnA sAmane aura dAyeM - bAyeM dekhanA sAlamba zIrSAsana siddhayoni Asana siddhAsana skiMksa kI AkRti sira ke bala kiye jAne vAle Asana 173 157 191 210 234 107 152 194 45 187 417

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siMhAsana sukhAsana sUtra neti supta vajrAsana sumeru Asana sUrya namaskAra sUryabheda prANAyAma setu Asana haMsAsana haThayoga hanumAnAsana halAsana hasta uttAnAsana hasta pAda aMguSThAsana muTThiyA~ kasa kara bA~dhanA hilanA-DulanA aura lur3hakanA hRd dhauti jJAna mudrA 418

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bihAra yoga vidyAlaya antara rASTrIya yoga mitra maNDala * yaha eka dAtavya evaM dArzanika yaha eka dAtavya evaM zaikSaNika AMdolana hai| isakA zaMkhanAda paramahaMsa saMsthA hai| vizva mAnavatA ko yoga satyAnanda jI dvArA yoga saMskRti ko paramparA se avagata karAne ke lie vizvavyApI banAne hetu san 1956 meM paramahaMsa satyAnanda jI dvArA isa saMsthA rAjanAMdagA~va meM kiyA gyaa| kI sthApanA san 1963 meM kI gyii| - yaha sambaddha kendroM dvArA paramahaMsa paramahaMsa niraMjanAnanda jI isa saMsthA satyAnandajI kI zikSAoM ke pracAra kA ke pradhAna saMrakSaka haiN| eka mAdhyama hai| jana samudAya ko yoga kI prAcIna paramahaMsa niraMjanAnanda jI antarrASTrIya paddhati kI ora vApasa lAne ke prayAsoM yoga mitra maNDala ke paramAcArya haiN| . kA kendra hai| yaha suvyavasthita yoga prazikSaNa zivAnanda Azrama ke nAma se jAnA kAryakrama evaM mArgadarzana upalabdha jAne vAlA prArambhika vidyAlaya aba karAtA hai aura sabhI sambaddha yoga muMgera ke sthAnIya logoM ke lie zikSakoM, kendroM evaM AzramoM ke lie kAryarata hai| zikSA ke stara kA nirdhAraNa karatA hai| naye Azrama gaMgA darzana kI sthApanA sabhI saMnyAsI ziSyoM, yoga san 1981 meM huii| yaha sthala thor3I zikSakoM, AdhyAtmika jijJAsuoM evaM dUra para pravAhita hotI huI gaMgA kii| zubhacintakoM ke lokopakArI kAryoM anupama chaTA se vibhUSita hai| . ko saMghaTita evaM samekita karane ke / __yahA~ varSa bhara svAsthya rakSA satra, lie san 1663 ke vizva yoga / yoga sAdhanA, kriyA yoga tathA anya sammelana ke samaya isakA eka ghoSaNA / vizeSa satra Ayojita kiye jAte haiN| patra jArI kiyA gyaa| __ yaha yoga sammelanoM evaM ziviroM ke . isa ghoSaNA patra ke kAryAnvayana meM saMcAlana tathA vyAkhyAna dene hetu pUre sahayoga kA icchuka hara vyakti yoga vizva ko prazikSita saMnyAsI evaM sambandhI dUragAmI pariyojanAoM meM zikSaka upalabdha karAtA hai| sakriya rUpa se bhAga lekara vizva ke __ yahA~ eka samRddha pustakAlaya, lie sadbhAva aura zAnti kA vaijJAnika anusaMdhAna kendra evaM sandezavAhaka bana sakatA hai| Adhunika prinTiMga presa hai| mahAsaciva ___ apanI viziSTa saMnyAsa evaM yoga svAmI satyavratAnanda. 1656-1671 prazikSaNa paddhati tathA mahilAoM evaM videziyoM ko saMnyAsa meM dIkSita karane svAmI dharmazakti 1671 se vartamAna taka ke kAraNa yaha eka khyAti prApta saMsthA adhyakSa paramahaMsa satyAnanda 1663-1683 paramahaMsa niraMjanAnanda 1683-1664 svAmI jJAnaprakAza 1664 sevartamAna taka 419

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yoga zodha saMsthAna . zivAnanda maTha zivAnanda maTha eka sAmAjika tathA isa vaijJAnika anusaMdhAna saMsthAna kI dAtavya saMsthA hai| isakI sthApanA san sthApanA paramahaMsa satyAnanda jI dvArA muMgera 1984 meM paramahaMsa satyAnanda jI dvArA meM san 1984 meM kI gayI thii| apane guru svAmI zivAnanda jI kI smRti paramahaMsa nirajanAnanda jI isa saMsthA meM kI gyii| ke pradhAna saMrakSaka haiN| isakA mukhyAlaya aba bihAra rAjya ke isa zodha saMsthAna kA uddezya vaijJAnika 'devaghara jile ke rikhiyA grAma meM hai| DhA~ce ke antargata yoga kA sahI mUlyAMkana paramahaMsa niraMjanAnanda jI isa saMsthA ke prastuta karanA, tathA mAnava ke bhAvI pradhAna saMrakSaka haiN| vikAsa ke saMdarbha meM ise eka Avazyaka isakA lakSya samAja ke zoSita pIr3ita vijJAna ke rUpa meM pratiSThita karanA hai| evaM pichar3evargoM, vizeSakara grAmINa samudAya svAsthya ke kSetra meM yogAnusaMdhAna se ke vikAsa evaM utthAna ke lie Avazyaka sambaddha deza-videza ke sau se bhI adhika suvidhAyeM upalabdha karAnA hai| cikitsA zAstriyoM kI eka saMgoSThI kA saMsthA ke kArya haiM-niHzulka Ayojana muMgera meM varSa 1988 tathA chAtravRttiyA~, kapar3e, pAlatU pazuoM evaM 1686 ko kiyA gyaa| khAdya sAmagriyoM kA vitaraNa, nalakUpoM kI zvasana sambandhI rogoM para yoga ke khudAI, jarUratamandoM ke lie AvAsoM kA prabhAva kA adhyayana karane ke lie vartamAna nirmANa, kisAnoM ke khetoM kI jutAI evaM / meM vizvabhara ke lagabhaga 10,000 marIjoM siMcAI ke kAryoM meM sahAyatA phuNcaanaa|| para eka antararASTrIya anusaMdhAna kAryakrama cikitsA sevA upalabdha karAne hetu calAyA jA rahA hai| eka choTe cikitsAlaya kA nirmANa kiyA _bhaviSya kI yojanAyeM haiM-zArIrika gayA hai aura maveziyoM ke upacAra kI mAnasikasvAsthya evaM AdhyAtmika unnati suvidhA bhI upalabdha karAI jAtI hai| ke lie yoga ke kama pracalita pakSoM para zivAnanda maTha kI gatividhiyoM ke sAhityika,zAstrIya, cikitsAtmaka evaM saMcAlana hetu nirmita tIna maMjilA tribhuvana vaijJAnika anusNdhaan| kAryAlaya gA~va ke logo ko vizva kI ghaTanAoM se avagata karAne ke lie .svAmI vajrapANi * 1984-1986 "seTelAiTa Diza" bhI lgaaegaa| 1686-1663 sabhI sevAyeM sArvabhauma rUpa se samasta jAtiyoM evaM dharmoM ke logoM ko pradAna kI svAmI sUryamaNi 1663 se vartamAna taka jAtI haiN| adhyakSa svAmI amRtAnanda 1684-1987 svAmI haripremAnanda 1687-1686 svAmI siddhezvarAnanda 1986-1961 svAmI oMkArAnanda 1661 sevartamAna taka adhyakSa svAmI gu kapA 420

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bihAra yoga zrI paMcadazanAma bhAratI paramahaMsa alakha bADA "bihAra yoga bhAratI kI sthApanA yoga zrI paMcadazanAma paramahaMsa alakhabADA vijJAna ke ucca adhyApana hetu paramahaMsa kI sthApanA paramahaMsa satyAnanda sarasvatI niraMjanAnanda dvArA san 1664 meM eka dvArA bihAra ke devaghara jile ke rikhiyA zaikSaNika evaMdAtavya saMsthA ke rUpa meM kI nAmaka sthAna meM san 1960 meM kI gyii| gyii| __yaha dAtavya evaM zaikSaNika saMsthA hai| __ yaha svAmI zivAnanda sarasvatI evaM isakA lakSya saMnyAsa kI uccatama paramahaMsa satyAnanda jI ke svapra kA paramarAoM-vairAgya, tyAga aura tapasyA ko sAkAra rUpa hai| . banAe rakhanA tathA unakA pracAra prasAra paramahaMsa niraMjanAnanda jI isa saMsthA karanA hai| ke kulAdhipati haiN| - isakI jIvana zailI vaidika yuga meM bihAra yoga bhAratI vizva meM yoga RSi-muniyoM dvArA apanAyI gayI tapovana adhyayana ke kSetra meM ema. e., ema. esa. . zailI para AdhArita hai| alakhabADA meM sI., ema. phila., pI.eca.DI. evaM DI. kevala saMnyAsI, vairAgI, tapasvI aura liT.ityAdi upAdhiyA~ pradAna karane vAlI paramahaMsa praveza pA sakate haiN| . apanI taraha kI pahalI saMsthA hogii| alakhabADA meM yoga zikSaNa jaisA koI - isameM yogadarzana, yoga manovijJAna evaM kAryakrama saMcAlita nahIM kiyA jAtA, vyAvahArikayogavijJAna vibhAga kemAdhyama aura na kisI dharma yA dhArmika avadhAraNAoM se Aja kI AvazyakatAnusAra pUrNa para pravacana hI diyA jAtA hai| vaijJAnika DhaMgase yoga zikSaNa evaM prazikSaNa alakhabADA ke lie nirdezita sAdhanA diyA jAtA hai| tapasyA aura svAdhyAya yA Atmacintana ___ vartamAna meM bi.yo. bhA. apane gurukula kI vaidika paramparA para AdhArita hai| vAtAvaraNa meM vArSika evaM dvivArSika paramahaMsasatyAnandajI abayahA~sthAyI AvAsIya satroM kA Ayojana karatA hai, rUpa se nivAsa karane lage haiN| ve nirantara tAki yoga zikSaNa ke sAtha-sAtha paMcAgni sAdhanA evaM anya anya sAdhanAoM .. vidyAthiyoM ko mAnavatA ke prati sevA, meM lIna rahate haiN| isa prakAra ve bhAvI samarpaNa aura karuNA kI zikSA bhI mile| paramahaMsoM ke lie isa mahAn paramparA ko kulapati kAyama rakhane kA mArga prazasta kara rahe haiN| . svAmI zaMkarAnanda 1664 se vartamAna taka adhyakSa svAmI dharmazakti sevartamAna taka 421

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ho WP UN 591 WS ISBN:81-85787-52-2