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General Yoga Practice 3 - सामान्य योग अभ्यास (कटि चालान)

सामान्य योग अभ्यास (कटि चालान)

सामान्य योग अभ्यास...

सामान्य योग अभ्यास (General Yoga Practice) (कटि चालान) के लिए दिशानिर्देश, ध्यान देने योग्य विचार, योग किस प्रकार सहायता कर सकता है?

कटि चालान के अभ्यास शरीर में सूक्ष्म व्यायाम सूक्ष्म परिसंचरण बढ़ने में सहायता प्रदान करते है। इस अभ्यास को खड़े होकर या बैठकर किया जा सकता है।

कटि चालान अभ्यास करने की विधि:-

शारीरिक स्थिति: समस्थिति (सजग स्थिति)

कटि चालान (कटिशक्ति विकासक):-

  • दोनों पैरों के बीच 2 से 3 फीट की दूरी रखें।
  • दोनों भुजाओं को कंधों की सीध तक उठाएं इस समय दोनों हथेलियां समानांतर स्थिति में एक-दूसरे के आमने-सामने हों।
  • श्वास को बाहर छोड़ते समय शरीर को बाई ओर घुमाएं, जिससे कि दाई हथेली बाएं कंधे को छुए। श्वास को अंदर की ओर लेते हुए पूर्व स्थिति में आ जाएं।
  • श्वास को बाहर छोड़ते समय शरीर को दाई ओर घुमाएं, जिससे कि बाई हथेली दाएं कंधे को छुए। श्वास को अंदर लेते हुए पूर्व स्थिति में वापस आ जाएं।
  • यह एक चक्र पूर्ण हुआ इस विधि को और दो बार दोहराएं।
  • अभ्यास के बाद समस्थिति में शिथिल हो जाएं।

    • ध्यान दे !

  • श्वास के सामंजस्य के साथ इसे धीरे-धीरे करें।
  • हृदय रोगियों को यह अभ्यास सावधानी पूर्वक करना चाहिए।
  • गंभीर पीठ दर्द तथा डिस्क व्याधि से ग्रसित व्यक्ति को यह क्रिया नहीं करनी चाहिए।
  • मासिक धर्म के समय इस अभ्यास को नहीं करना चाहिए।

    • कटि संचालन के बाद अगली क्रिया है घुटना संचालन

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