Thursday, June 11, 2015

सूर्य नमस्कार



सूर्य नमस्कार :
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१- प्रणाम स्थिति :- दोनों हाथों को जोड़कर सीने के पास रखें व दृष्टि सामने रखें !एड़ियां मिलाकर रखें ! अनाहत चक्र पर ध्यान केंद्रित करें और ॐ मित्राय नमः का जाप करें !
.
२-हस्तोत्थानासन :- दोनों हाथों को श्वास भरते हुए ऊपर की और ले जाएँ ! विशुद्धि चक्र पर ध्यान केंद्रित करें और ॐ रवैये नमः का जाप करें !
.
३-पाद हस्तासन :- श्वास छोड़ते हुए मस्तक को घुटने से वा हाथों को ज़मीन से लगाने का प्रयास स्वाधिष्ठान चक्र पर ध्यान केंद्रित करें और ॐ सूर्याय नमः का जाप करें !
.
४-अश्व संचालनासन :- एक पैर को पीछे ले जाएँ व दोनों हाथों को एक साथ रखें तथा छाती को ऊपर उठाएं ! आज्ञा चक्र पर ध्यान केंद्रित करें और ॐ भानवे नमः का जाप करें !
.
५-दण्डासन :- दोनों पैरों को पीछे ले जाते हैं व दोनों हाथों को आगे रखें !मणिपुर चक्र पर ध्यान केंद्रित करें और ॐ खगाय नमः का जाप करें !
.
६-अष्टांग नमस्कार :- श्वास छोड़ते हुए घुटने, छाती, ठुड्डी व मस्तक को ज़मीन से लगाएं ! अनाहत चक्र पर ध्यान केंद्रित करें और ॐ पूष्णे नमः का जाप करें !
.
७- भुजंगासन :-- दोनों हाथों को कंधे के पास रखते हुए धड़ को श्वास लेते हुए ऊपर उठाएं ! स्वाधिष्ठान चक्र पर ध्यान केंद्रित करें और ॐ हिरण्यगर्भाय नमः का जाप करें !
.
८-पर्वतासन :- इसमें श्वास छोड़ते हुए मस्तक को ज़मीन से लगाएं वा नाभि को देखने का प्रयास करें ! विशुद्धि चक्र पर ध्यान केंद्रित करें और ॐ मरीचये नमः का जाप करें !
.
९- अश्वसंचालनासन :- एक पैर को पीछे ले जाएँ व दोनों हाथों को एक साथ रखें तथा छाती को ऊपर उठाएं ! आज्ञा चक्र पर ध्यान केंद्रित करें और ॐ आदित्याय नमः का जाप करें !
.
१०- पाद हस्तासन :-श्वास छोड़ते हुए दोनों पैरों को साथ लाएं तथा मस्तक को घुटने से वा हाथों को ज़मीन से लगाएं ! स्वाधिष्ठान आज्ञा चक्र पर ध्यान केंद्रित करें और ॐ सवित्रे नमः का जाप करें !
.
११-हस्तोत्थानासन :-दोनों हाथों को श्वास भरते हुए ऊपर की और ले जाएँ ! विशुद्धि चक्र पर ध्यान केंद्रित करें और ॐ अर्काय नमः का जाप करें !
.
१२-प्रणाम स्थिति :- दोनों हाथों को जोड़कर सीने के पास रखें व दृष्टि सामने रखें !एड़ियां मिलाकर रखें ! अनाहत चक्र पर ध्यान केंद्रित करें और ॐ भास्कराय नमः का जाप करें !
.
अपनी क्षमानुसार सम्पूर्ण क्रिया को पांच बार दोहराएं और अंत में पांच मिनट का "शवासन" अवश्य करें ! सूर्य (सविता) का प्रखर तेज़ हमें स्वस्थ, प्रसन्न वा पवित्र बना रहा है ऐसा भाव बनाएं रखें !


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38 comments:

ZEAL said...

सूर्योदय के समय सूर्य नमस्कार के इन बारह आसनों को करिये एवं सम्पूर्ण स्वाथ्य लाभ करिये !

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रूपचन्द्र शास्त्री मयंक said...

आपकी इस प्रविष्टि् के लिंक की चर्चा कल शनिवार (13-06-2015) को "जुबां फिसलती है तो बहुत अनर्थ करा देती है" { चर्चा अंक-2005 } पर भी होगी।
--
सूचना देने का उद्देश्य है कि यदि किसी रचनाकार की प्रविष्टि का लिंक किसी स्थान पर लगाया जाये तो उसकी सूचना देना व्यवस्थापक का नैतिक कर्तव्य होता है।
--
चर्चा मंच पर पूरी पोस्ट नहीं दी जाती है बल्कि आपकी पोस्ट का लिंक या लिंक के साथ पोस्ट का महत्वपूर्ण अंश दिया जाता है।
जिससे कि पाठक उत्सुकता के साथ आपके ब्लॉग पर आपकी पूरी पोस्ट पढ़ने के लिए जाये।
हार्दिक शुभकामनाओं के साथ।
सादर...!
डॉ.रूपचन्द्र शास्त्री 'मयंक

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