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…u®Ü y®u¯âš®w®:
Yoga and Yogasana …u®Üîµ0u®Šµ †T‡®¾¯TŠ®±î®¼u®± As®î¯ N®h±Ôu®±.
A„¯㚮 N®äî®±:
îµ²u®©± y®u¯âš®w®u®ªå N®±¢q®±Nµ²¡®ë„µ°N®±. w®0q®Š® E›Š®w®±Ý œµ²Š®NµÊ †h±Ô HŠ®l®± Nµ¶S®¡®w®±Ý „µxÝw® Ÿ0uµ q®0u®± …©Sµ¶‰±0u® …©S¯© œµ„µàŠ®¡®w®±Ý, Hl®Sµ¶‰±0u® Hl®S¯© œµ„µàŠ®¡®w®±Ý Ÿm‡®±„µ°N®±. š®î®± E›Š¯h w®lµš®±q¯Ù D „®0T‡®±ªå CŠ®„µ°N®±. D Bš®w®u®ªå Au®Á xï±Ç®v0u® 2 xï±Ç®S®¡®î®ŠµSµ CŠ®„µ°N®±.
Ey®‡µ²°S®S®¡®±:

N®äî®±î¯T D Bš®w®î®w®±Ý ¯mu®Šµ î®±±Qãî¯T šµ²0h, œµ²gµÔ‡®± „µ²c±Ñ N®Š®S®±q®Ùuµ. D Bš®w®î®¼ S®²w®± „µw®±Ý x®nµSµ q®±0„¯ š®œ®N¯‹‡®¾¯Tuµ. uµ°œ®u® Š®N®Ù š®0X¯Š®î®¼ Eq®Ùî®±Sµ²¡®±ëu®±. Huµ‡®± ïý¯©qµSµ Aw®±N®²©î¯S®±q®Ùuµ. y®u¯âš®w®î®¼ Bš®w®S®¡®ŒµåŒ¯å y®äP¯ãr y®lµvuµ. IN¯S®äqµSµ, u¯ãw®NµÊ š®œ®N¯‹. Cu®± š®±P¯š®w®î¯Tuµ.

‡µ²°S® î®±u¯äš®w®:
Yoga and Yogasana A„¯㚮 N®äî®±:
îµ²u®©± y®u¯âš®w® œ¯ONµ²¡®ë„µ°N®±. Bîµ±°Œµ …u®Ü y®u¯âš®w® ›ÚrSµ …Š®„µ°N®±. w®0q®Š® E›Š®w®±Ý œµ²Š®NµÊ †h±Ô q®Œµ‡®±w®±Ý î®±±0u®NµÊ …TÌ› œ®nµ‡®±w®±Ý wµ©NµÊ î®±±iÔš®„µ°N®±. D „®0T‡®±ªå š®î®± E›Š¯h w®lµš®±q¯Ù š®æ©Þ œµ²q®±Ù CŠ®„µ°N®±.
Ey®‡µ²°S®S®¡®±:
D Bš®w®î®w®±Ý A„¯㚮 ¯l®±î®¼u®‹0u® Huµ ïý¯©î¯S®©± Aw®±N®²©î¯S®±î®¼u®±. „®±cS®¢Sµ œµX®±Ï î¯ã‡®¾¯î®± uµ²Š®N®±q®Ùuµ. D Bš®w®v0u® î®±©…u®Üqµ x®nµ‡®¾¯S®±q®Ùuµ. d°oÁý®O٠vÜš®±q®Ùuµ.

š®î¯Á0S¯š®w®:
Yoga and Yogasana D Bš®w®u®ªå uµ°œ®u® HŒ¯å A0S¯ºS®¢Sµ î¯ã‡®¾¯î®± uµ²Š®N®±q®Ùuµ. Bu®Û‹0u® D Bš®w®NµÊ š®î¯Á0S¯š®w® H0u®± œµš®Š®±.
A„¯㚮 N®äî®±:
îµ²u®©± wµ©u® cî®±P¯w®u® îµ±°Œµ A0S¯q®î¯T N¯©±S®¡®w®±Ý bµ²°m› Eu®ÛNµÊ wµ°Š®î¯T î®±©S®„µ°N®±. Nµ¶S®¡®w®±Ý N¯©±S®¡® y®N®Êu®ªå C‹š®„µ°N®±. Bîµ±°Œµ œµ²Š®NµÊ †h±Ô îµ²oN¯©± …TÌ›, HŠ®l®± N¯©±S®¡®w®²Ý xu¯w®î¯T îµ±°Œµq®Ù„µ°N®±. Nµ¶S®¡®w®±Ý šµ²0hNµÊ BuÂ¯Š®î¯T Cl®„µ°N®±. N¯©±S®¡®w®±Ý š¯u®ãî¯u®Ç®±Ô wµ°Š®î¯T Hq®ÙŠ®NµÊ xªå𮄵°N®±. wµ©NµÊ ©0…î¯T. D „®0T‡®±ªå š®î®±î¯T E›Š¯h w®lµš®±q¯Ù 1 xï±Ç®v0u® 5 xï±Ç®S®¡®î®ŠµSµ CŠ®…œ®±u®±. D Bš®w®u®ªå y®‹or œµ²0vu® îµ±°Œµ îµ²oN¯©± î®±l®X®uµ° HŠ®l®± N¯©±S®¡®w®²Ý wµ°Š®î¯T xu¯w®î¯T îµ±°Œµ HrÙNµ²0l®± ¯l®…œ®±u®±. D š®î¯Á0S¯š®w®u®ªå œ®©î®¼ ïw¯ãš®S®¢îµ.
Ey®‡µ²°S®S®¡®±:
D „®0T‡®±ªå uµ°œ®u® HŒ¯å „¯S®S®¡®ªå‡®±² Š®N®Ù y®‹X®©wµ Xµw¯ÝT w®lµ‡®±±q®Ùuµ. D Bš®w®v0u® š®î®Á A0S®S®¢S®² î¯ã‡®¾¯î®± uµ²Š®O v°U®Á ‡®¾¹î®æw® ©†Ãš®±q®Ùuµ. Eu®Š® î¯ãvÃ, S®0h©± wµ²°î®¼, q®Œµ wµ²°î®¼ Cq¯ãv y®‹œ¯Š®î¯S®±q®Ùuµ; Š®N®Ù ý®±v܇®¾¯T w®î®Xµ¶q®w®ã0g¯S®±q®Ùuµ. D Bš®w®v0u® Š®N®Ùuµ²°Ç®S®¡®± u®²Š®î¯S®±q®Ùuµ. œµ²gµÔ œ®±o±Ø, Š®N®Ùuµ²q®Ùl®, î®±²©î¯ãvÃ, î®±±h±Ô uµ²°Ç®S®¡®± x®nµ‡®¾¯S®±q®Ùuµ. Œµ²°N®î®¾¯w®ã r©N®Š® Aw®±‡®¾¯‰±‡®¾¯Tu®Û ‡µ²°S® š®0ýµ²°u®w¯ y®h± š¯æï± N®±î®©‡®¾¯w®0u® y®¼nµ‰±0u® S¯0vðd‡®±î®‹Sµ þ°Ç¯Áš®w®, š®î¯Á0S¯š®w® î®±q®±Ù œ®Œ¯š®w® œ¯S®² „®±c0S¯š®w®S®¡® …SµÌ š¯N®Ç®±Ô š®©œµS®¡®w®²Ý ¯S®Áu®ý®Áw®î®w®²Ý x°l®±rÙu®ÛŠ®±. S¯0vðd AS®¡®w®±Ý A„¯㚮 ¯l®±q¯Ù Š®N®Ùuµ²q®Ùl®N®²Ê AS®¢S®² CŠ®±î® š®0…0u®S®¡®w®±Ý r¢‡®± …‡®±š®±rÙu®ÛŠ®±. CS®¢0u¯T Š®N®Ùu® Kq®Ùl®î®¼ Q0mq¯ N®mîµ±‡®¾¯S®±î®¼uµ0u®± u®³l®î¯T r¢›u®ÛŠ®±.

œ®Œ¯š®w®:
Yoga and Yogasana D Bš®w®u®ªå uµ°œ®î®¼ wµ°T© BN¯Š® œµ²°©±î®¼u®‹0u® Cu®NµÊ "œ®Œ¯š®w®" H0u®± œµš®Š®± …0vŠ®±q®Ùuµ.
A„¯㚮 N®äî®±:
îµ²u®©± wµ©u® îµ±°ªŠ®±î® cî®±P¯wµ‡®±ªå „µw®±Ý Nµ¡®Sµ ¯m Eu®ÛNµÊ wµ°Š®î¯T î®±©S®„µ°N®±. E›Š®w®±Ý œµ²Š®NµÊ †h±Ô Nµ¶S®¡®w®±Ý œ¯Sµ‡µ±° Ch±ÔNµ²0l®± N¯©±S®¡®w®±Ý xu¯w®î¯T îµ±°©NµÊrÙNµ²0l®± q®Œµ‡®± Ÿ0„¯S®NµÊ q®0u®± wµ©NµÊ Cl®„µ°N®±. N¯©±S®¡®± wµ°Š®î¯T‡µ±° CŠ®„µ°N®±. D „®0T‡®±ªå š®î®± E›Š¯h w®lµ‡®±±q¯Ù 1/2 xï±Ç®v0u® 3 xï±Ç®u®î®ŠµSµ CŠ®„µ°N®±. œ®Œ¯š®w®u®ªå œ®©î®¼ ïw¯ãš®S®¢îµ.
Ey®‡µ²°S®S®¡®±:
š®î¯Á0S¯š®w®v0u® uµ²Š®N®±î® HŒ¯å y®ä‡µ²°cw®S®¡®² D Bš®w®u®ªå‡®±² uµ²Š®N®±q®Ùuµ. A©åuµ° œµ²gµÔ‡®± HŒ¯å „¯S®S®¢S®² œµX®±Ï î¯ã‡®¾¯î®± uµ²Š®O q¯Š®±oã „Â¯î® S®¢š®±qµÙ°îµ. „µw®±Ý î®±²¡µ …©Sµ²¡®±ëq®Ùuµ. D Bš®w®î®¼ œµ²gµÔ‡®± Nµ²…àw®±Ý „µ°S® N®Š®T𮩱 š®œ¯‡®± ¯l®±q®Ùuµ. D Bš®w®vºu® „®±cS®¡®ªåw® wµ²°î®¼, î®±²¡µ, Nµ¶S®¡®ªåw® ›mq® î®±q®±Ù „µw®±Ý wµ²°î®¼ y®‹œ®‹š®©± š®œ®N¯‹‡®¾¯S®±q®Ùuµ. œµX®±Ï Š®N®Ùuµ²q®Ùl® CŠ®±î®î®‹Sµ Cu®± S®±oN¯‹.

„®±c0S¯š®w® ‡®¾¯ š®y¯Áš®w®:
Yoga and Yogasana „®±c0S®îµ0u®Šµ œ¯î®¼ H0u®s®Á. D „®0T‡®±± œµlµ‡µ±rÙŠ®±î® š®y®Áî®w®±Ý œµ²°©±q®Ùuµ.
A„¯㚮 N®äî®±:
Huµ Nµ¡®Sµ N®î®Y î®±©S®„µ°N®±. N¯©±S®¡®w®±Ý bµ²°m›h±Ô wµ°Š®î¯TŠ®„µ°N®±. w®0q®Š® A0Sµ¶S®¡®w®±Ý „®±cu® œ®rÙŠ® Nµ¡®Sµ C‹š®„µ°N®±. E›Š®w®±Ý qµSµu®±Nµ²0l®± A0Sµ¶S®¡µŠ®l®w®²Ý …©î¯T F‹, q®Œµ‡®±w®±Ý xu¯w®î¯T îµ±°Œµq®Ù„µ°N®±. D ›Úr‡®±ªå š®î®± E›Š¯h w®lµš®±q¯Ù 1/2 xï±Ç® CŠ®„µ°N®±. w®0q®Š® y¯äŠ®0„®u® ›ÚrSµ …0u®± y®¼w®: E›Š®w®±Ý qµSµu®±Nµ²¡®±ëq¯Ù q®Œµ‡®±w®±Ý xu¯w®î¯T Ÿ0vw®0qµ‡µ±° îµ±°Œµq®Ù„µ°N®±. Fu®æÁ u®³™Ô wµiÔŠ®„µ°N®±. w¯Œ¯ÊŠ®± „¯‹ ¯l®„µ°N®±.
Ey®‡µ²°S®S®¡®±:
Huµ‡®±± ïý¯©Sµ²¡®±ëq®Ùuµ. „µw®±Ý wµ²°î®¼ x®nµSµ D Bš®w® q®±0„¯ š®œ®N¯‹‡®¾¯S®±q®Ùuµ. „µxÝw® š¯Ý‡®±±S®¡® uµ²°Ç®î®¼ y®‹œ¯Š®î¯S®±q®Ùuµ. œ®vœ®Šµ‡®±u®î®Š®± D Bš®w® ¯l®±î®¼u®‹0u® ý¯‹°‹N® „µ¡®î®pSµSµ X¯©wµ ›S®±î®¼u®±. sµ¶Š¯‰±l¬ îµ²u®Œ¯u® Awµ°N® S®ä0tS®¡® Bе²°S®ã î®vÃÁš®±q®Ùuµ.

î®±q¯ãÉéš®w®:
A„¯㚮 N®äî®±:
Yoga and Yogasana îµ²u®©± y®u¯âš®w®u®ªå N®±¢q®±Nµ²¡®ë„µ°N®±. B îµ±°Œµ Ÿ0u®NµÊ …TÌ wµ©u® îµ±°Œµ î®±©S®„µ°N®±. w®0q®Š® E›Š®± †h±Ô Huµ, N®±rÙSµ wµ©v0u® îµ±°Œµ ¯m „µw®±Ý q®TÌ› q®Œµ‡®± w®l®± wµrÙ‡®±w®±Ý wµ©u® îµ±°Œµ Cl®„µ°N®±. N¯© „µŠ®¡®±S®¡®w®±Ý Nµ¶S®¢0u® ŸmvŠ®„µ°N®±. D Bš®w®u®ªå š®î®± E›Š¯h w®lµš®±q¯Ù 1/2 xï±Ç®v0u® K0u®± xï±Ç® N¯© CŠ®„µ°N®±.
Ey®‡µ²°S®S®¡®±:
D Bš®w®u®ªå „µxÝSµ, œµ²gµÔSµ, N®±rÙSµSµ œµX®±Ï î¯ã‡®¾¯î®± uµ²Š®O „µw®±Ý wµ²°î®¼, N®±rÙSµ wµ²°î®¼ y®‹œ¯Š®î¯S®©± š®œ®N¯‹‡®¾¯S®±q®Ùuµ. „µw®±Ý œ¯S®² Huµ‡®± „¯S®S®¡®± ïý¯©î¯S®©± Ey®N¯‹‡®¾¯S®±q®Ùuµ. î®±²©î¯ãvà S®±o œµ²0u®©± D Bš®w®î®¼ Ey®‡®±±N®Ùî¯Tuµ.

Fu®æÁ u®w®±Š¯š®w® (X®N¯äš®w®):
Yoga and Yogasana Fu®æÁ H0u®Šµ îµ±°Œ¯áS®. u®w®± H0u®Šµ †©±å H0u®s®Á. D Bš®w®u®ªå uµ°œ®î®w®±Ý †ªåw®0qµ …TÌš®±î®¼u®±.
A„¯㚮 N®äî®±:
îµ²u®ªSµ A0S¯q®w¯T î®±©S®„µ°N®±. Bîµ±°Œµ N¯©±S®¡µŠ®w®²Ý î®±l®X®„µ°N®±. N¯©±S®¡®± š®æ©Þ AS®©ïŠ®„µ°N®±. …¢N® HŠ®l®± Nµ¶S®¡®w®±Ý î®±l®Y „®±cu® Nµ¡®S®lµ C‹š®„µ°N®±. B w®0q®Š® E›Š®± †l®±q¯Ù Nµ¶S®¡® š®œ¯‡®±v0u® ý®‹°Š®î®w®±Ý š¯u®ã±î®Ç®±Ô îµ±°©NµÊq®Ù„µ°N®±. D „®0T‡®±ªå š®î®± E›Š¯h w®lµš®±q¯Ù š®±î®¾¯Š®± 1/2 xï±Ç®v0u® 1 xï±Ç®u®î®ŠµSµ CŠ®„µ°N®±.
Ey®‡µ²°S®S®¡®±:
B Bš®w®u®ªå „µwµÝ©±…± …©Sµ²¡®±ëq®Ùuµ. œ®³u®‡®±u® ¯0š® Q0l®S®¡®± î®±q®±Ù ý¯æš®Nµ²°ý®S®¡®± œµX®±Ï …©Sµ²0l®± uµ°œ®u® Bе²°S®ãî®w®±Ý œµYÏš®±q®Ùuµ. œµ²gµÔ‡®± î®±q®±Ù šµ²0hu® Nµ²…±à N®Š®S®±q®Ùuµ. d°oÁý®OÙ œµX®±Ïu®±. î®±w®š®±é ©î®©ïNµ œµ²0u®±î®¼u®±.

ý®î¯š®w®:
Yoga and Yogasana D Bš®w®u®ªå ý®î®u® œ¯Sµ 𮿩Þ AŒ¯ål®uµ° î®±©S®±î®¼u®‹0u® D Bš®w®NµÊ ý®î¯š®w® H0u®± œµš®Š®± …0vuµ. D Bš®w®u®ªå u®pu® uµ°œ®NµÊ ïý¯ä0r ›S®±q®Ùuµ. ý®î¯š®w®u®ªå HX®ÏŠ®ïu®±Û î®±w®š®éw®±Ý K0uµlµ‡®±ªå xªå› ïý¯ä0r‡®±w®±Ý y®lµ‡®±…œ®±u®±. uµ°œ®u® y®är‡µ²0u®± A0S®, š¯Ý‡®±± î®±q®±Ù w®Š®S®¡®± š®m©Sµ²0l®± ïý¯ä0r‡®±w®±Ý y®lµ‡®±±î® Bš®w®îµ° ý®î¯š®w® H0u®± N®Šµ‡®±…œ®±u®±. D Bš®w®î®w®±Ý wµ²°l®±î®¼u®NµÊ …œ®± 𮱩„®ïu®Û0qµ N®0l®± …0u®Š®² Au®Š®ªå y®‹or S®¢š®±î®¼u®± N®Ç®Ô. S®±Š®±î®±±Pµ°w® œµYÏw® š®©œµ y®lµu®± D Bš®w® A„¯㚮 ¯l®„µ°N®±.
A„¯㚮 N®äî®±:
A0S¯q®î¯T î®±©T N¯©±S®¡®w®±Ý wµ°Š®î¯T X¯Y î®±©S®„µ°N®±. N¯ªw® y¯u®S®¡®± š®æ©Þ A0q®Š®u®ªåŠ®„µ°N®±. Nµ¶S®¡®w®±Ý ý®‹°Š®NµÊ q¯T› A0Sµ¶S®¡®± îµ±°©±âQî¯T C‹š®„µ°N®±. …¢N® N®o±ØS®¡®w®±Ý î®±±YÏ, N¯ªw® œµ„µàiÔx0u® wµrÙ‡®±î®ŠµSµ uµ°œ®u® HŒ¯å „¯S®S®¡®w®²Ý œ®0q®œ®0q®î¯T š®m©Sµ²¢š®±q¯Ù …Š®„µ°N®±. î®±w®›éw® S®î®±w®î®¼ š®î®± E›Š¯hu®ªåŠ®„µ°N®±. D ›Úr‡®±ªå š®±î®¾¯Š®± 3 xï±Ç®v0u® 5 xï±Ç®u®î®ŠµSµ CŠ®„µ°N®±.
Ey®‡µ²°S®S®¡®±:
D Bš®w®v0u® î®±±Qãî¯T uµ°œ® - î®±w®š®±éS®¢Sµ ïý¯ä0r‡®±², wµî®±âv‡®±² uµ²Šµ‡®±±q®Ùuµ. î®±w®›éw® IN¯S®äqµ œµYÏš®©± 𮱩„®î¯S®±q®Ùuµ. D Bš®w®v0u® Nµ©š® ¯m B‡®¾¯š®î¯u®î®‹Sµ œµ²š® œ®±Š®±y®¼, œµ²š® Xµ¶q®w®ã E0g¯S®±q®Ùuµ. Š®N®Ùuµ²q®Ùl®, ¯w®›N® Kq®Ùl®, œ®³u®‡®±u® N¯‰±Œµ, ý¯æš®Nµ²°ý® ïN¯š® îµ²u®Œ¯u® е²°S®S®¡®w®±Ý y®‹œ®‹š®±q®Ùuµ. Y0qµ‡®±± y®‹œ¯Š®î¯S®±q®Ùuµ. xuµä‡®±± Xµw¯ÝT …Š®±q®Ùuµ. KiÔw®ªå œµ°¡®±î®¼u¯u®Šµ ý®î¯š®w®î®¼ K0u®± ›u¹ÜÇ®u®ïu®Û0qµ.

‡µ²°S¯š®w®S®¡®w®±Ý ¯mu® w®0q®Š® Nµ²wµ‡®±ªå ý®î¯š®w® ¯l®„µ°N®±.

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N®³yµ: y®g¯ÔºS®

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