Nawa Raj Khanal

योग भनेको के हो?

योग भनेको शरीर, मन र सासलाई एकै ठाउँमा ल्याउने पुरानो अभ्यास हो। हाम्रा बाजे-बज्यैको पालादेखि नै मान्छेहरूले योग गरेर स्वस्थ बस्ने गर्छन्। यो कुनै जिम जानु जस्तो भारी व्यायाम होइन। बिस्तारै सास फेर्दै, शरीर तन्काउँदै, मन शान्त पार्ने कुरा हो ।

दैनिक जीवनमा योग किन गर्ने?

आजकाल सबैजना फोन, ल्यापटपमै अड्किएका हुन्छौं। घाँटी दुख्ने, ढाड दुख्ने, निद्रा नलाग्ने समस्या त सामान्य भइसक्यो। दिनको १५-२० मिनेट मात्रै योग गरे पनि यी कुरामा धेरै फरक पर्छ।

i) शरीर लचिलो हुन्छ
ii) तनाव कम हुन्छ
iii) ध्यान बढ्छ
iv) राति राम्रो निद्रा लाग्छ

सुरुवात कसरी गर्ने?

ठूलो ठाउँ र महँगो सामान चाहिँदैन। घरको कुनै शान्त कुनामा म्याट वा कपडा ओछ्याए पुग्छ। सुरुमा यी ३ वटा गर्न सक्छौ:

1) सुखासन - पालथी मारेर बसेर ५ मिनेट आँखा चिम्लेर सासमा ध्यान दिने
2) ताडासन - सिधा उभिएर हात माथि उठाउने। ढाड तन्किन्छ
3) भुजंगासन - घोप्टो परेर छाती माथि उठाउने। ढाडको लागि राम्रो हुन्छ

बिहान खाली पेटमा वा बेलुका खाना खानु अघि गर्नु राम्रो हुन्छ। जबरजस्ती शरीर तान्नु हुँदैन। जति हुन्छ त्यतिमै सन्तुष्ट हुने।

एउटा सानो कुरा:

योग भनेको अरूसँग तुलना गर्ने कुरा होइन। तिम्रो शरीरले आज जति दिन्छ, त्यति नै गर। भोलि अलि बढी हुन्छ। बिस्तारै-बिस्तारै शरीर र मन दुवै हल्का लाग्न थाल्छ ।

शिव संहिता 🧘
नासनं सिद्धसदृशं न कुम्भसदृशं बलम् ।
न खेचरीसमा मुद्रा न नादसदृशो लयः ॥५.४५॥

अर्थात्

सिद्धासन जस्तो अर्को कुनै आसन हुँदैन । कुम्भक प्राणायाम जस्तो अर्को कुनै बल हुँदैन, किनभने यसमा प्राणवायुलाई भित्रतिर तानेर रोक्ने अभ्यास गरिन्छ जसबाट बल प्राप्त हुन्छ । खेचरी मुद्राको बराबर न अरू कुनै मुद्रा हुन्छ र नाद जस्तो अर्को कुनै लयको स्थान पनि हुँदैन ।

१) योगमा सिद्धासन सबैभन्दा श्रेष्ठ आसन हो ।
२. कुम्भक प्राणायामले जस्तो शक्ति अरू कुनै प्राणायामले दिँदैन ।
३) खेचरी मुद्रा सबै मुद्रामा उत्तम मुद्रा हो ।
४) नाद (अर्थात् भित्री आवाजमा लीन हुनु ) जस्तो अर्को कुनै लयको अवस्था छैन ।

#योग #दर्शन

हनुमान जयन्तीको शुभकामना !

हनुमान जयन्तीको अवसरमा, धेरै धेरै शुभकमना हनुमानजीको जस्तै शक्ति, साहस, र भक्तिको प्रतीक होस् । उहाँको आशीर्वाद तपाईंको जीवनमा सुख, शान्ति, र समृद्धिको मार्ग प्रशस्त गरोस् ।

जय हनुमान ! जय हनुमान !! जय हनुमान !!!

1.हनुमान (Hanuman): One with a broken jaw.
2.अञ्जनिसूनु (Anjanisuta/Anjana Sunu): Son of Anjana.
3.वायुपुत्र (Vayuputra): Son of the Wind God.
4.महाबल (Mahabala): Possessor of great strength.
5.रामेष्ठ (Rameshtha): Devoted to Lord Rama.
6.फाल्गुनसख (Phalgunasakha): Friend of Arjuna (Phalguna).
7.पिङ्गाक्ष (Pingaksha): One with reddish-brown eyes.
8.अमितविक्रम (Amitavikrama): One with limitless prowess/valour.
9.उदधिक्रमण (Udadhikramana): One who crossed the ocean.
10.सीताशोकविनाशक (Sitashokavinashaka): Destroyer of Sita's sorrow.
11.लक्ष्मणप्राणदाता (Lakshmanapranadata): Giver of life to Lakshmana.
12.दशग्रीवस्य दर्पहा (Dashagrivasya Darpaha): Destroyer of the pride of the ten-headed Ravana.

घेरंड संहितामा योग आसन:

महर्षि घेरंड एक प्राचीन योग ऋषि थिए जसले घेरंड संहिता नामक एक महत्वपूर्ण योग ग्रंथ लिखेका थिए। घेरंड हठ योगका एक प्रमुख प्रवर्तक मानिन्छन् र उहाँका शिक्षाहरू आज पनि योग अभ्यास गर्नेहरूका लागि प्रेरणादायक छन् ।
महर्षि घेरंडले सप्त साधन र हठ योगको बारेमा घेरंड संहितामा विस्तृत रूपमा वर्णन गरेका छन् । सप्त साधन मध्य "आसन" लाई योगको दोस्रो अङ्ग भनी समावेश गरेका छन् ।

महर्षि घेरंडले घेरंड संहितामा ३२ आसनहरूको वर्णन गरेका छन्, तर उहाँले 84 लाख आसनहरूको बारेमा आदियोगी शिवले उल्लेख गरेको भन्दै , लोकमा पाइने विभिन्न जीवजन्तुहरूको संख्याजति नै योग आसनहरु रहेको तथापि ( मर्त्यालोक) मात्र ३२ योग आसन महत्त्वपूर्ण छन् भनी उल्लेख गरेका छन् ।

"आसनानि समस्तानि यावन्तो जीवजन्तवः।
चतुर्शितिलक्ष‌‌णी शिवेन कथितानि च "॥ १ ॥
तेषां मध्ये वीशीष्टानी शाेडशोनंंम शतम कृतम।
तेशाम् मध्य मर्त्यालोके द्धवात्रीशसदानं शुभम् ॥२ ॥

३२ आसनहरु (Āsana) :

१.सिद्धासन (Siddhāsana)
🧘‍♂️ (meditative seated pose)
२.पद्मासन (Padmāsana)
🪷 (lotus pose)
३.भद्रासन (Bhadrāsana)
🦋 (bound angle pose)
४. मुक्तासन (Muktāsana)
🧘 (easy cross-legged)
५. वज्रासन (Vajrāsana)
🙇 (kneeling pose)
६. स्वस्तिकासन (Svastikāsana)
🧘 (auspicious pose)
७.सिंहासन (Siṁhāsana)
🦁 (lion pose)
८.गोमुखासन (Gomukhāsana)
🐄 (cow-face pose)
९. वीरासन (Vīrāsana)
🪖 (hero pose)
१०.धनुरासन (Dhanurāsana)
🏹 (bow pose)
११. मृतासन (Mṛtāsana / शवासन)
🛌 (co**se pose)
१२ गुप्तासन (Guptāsana)
🔒 (hidden pose)
१३. मत्स्यासन (Matsyāsana)
🐟 (fish pose)
१४.मत्स्येन्द्रासन (Matsyendrāsana)
(spinal twist)
१५. गोरक्षासन (Gorakṣāsana)
🧘‍♂️ (yogi pose)
१६. पश्चिमोत्तानासन (Paścimottānāsana)
📏 (seated forward bend)
१७. उत्कटासन (Utkatāsana)
🪑 (chair pose)
१८. संकटासन (Saṅkaṭāsana)
⚖️ (balance pose)
१९. मयूरासन (Mayūrāsana)
🦚 (peacock pose)
२०. कुक्कुटासन (Kukkuṭāsana)
🐓 (rooster pose)
२१. कूर्मासन (Kūrmāsana)
🐢 (tortoise pose)
२२. उत्तानकूर्मासन (Uttāna-kūrmāsana)
🐢⬆️ (upturned tortoise)
२३. मण्डूकासन (Maṇḍūkāsana)
🐸 (frog pose)
२४. उत्तानमण्डूकासन (Uttāna-maṇḍūkāsana)
🐸⬆️ (extended frog)
२५. वृक्षासन (Vṛkṣāsana)
🌳 (tree pose)
२६. गरुडासन (Garuḍāsana)
🦅 (eagle pose)
२७. वृषासन (Vṛṣāsana)
🐂 (bull pose)
२८. शलभासन (Śalabhāsana)
🦗 (locust pose)
२९. मकरासन (Makarāsana)
🐊 (crocodile pose)
३०. उष्ट्रासन (Uṣṭrāsana)
🐫 (camel pose)
३१. भुजंगासन (Bhujangāsana)
🐍 (cobra pose)
३२. योगासन (Yogāsana)
🧘‍♀️ (classic meditation pose)

#दर्शन

100 benefits of meditation!!! 🧘

1. Reduced Blood Pressure: Meditation lowers blood pressure, reducing the risk of heart disease and stroke.
2. Improved Immune System: Meditation boosts the immune system, increasing the activity of natural killer cells that fight viruses and cancer.
3. Better Sleep Quality: Meditation calms the mind, making it easier to fall asleep and stay asleep.
4. Pain Management: Meditation changes your relationship with pain, making it more manageable.
5. Increased Energy Levels: Meditation can be more energizing than a power nap.
6. Improved Digestion: Meditation reduces stress, which can improve digestion.
7. Reduced Inflammation: Meditation lowers inflammation, reducing the risk of chronic diseases.
8. Better Breathing Patterns: Meditation improves respiratory function, making breathing easier.
9. Enhanced Athletic Performance: Meditation improves focus and concentration, enhancing athletic performance.
10. Faster Recovery from Workouts: Meditation reduces stress, promoting faster recovery from workouts.
11. Balanced Hormones: Meditation regulates hormones, improving overall health.
12. Improved Skin Health: Meditation reduces stress, which can improve skin health.
13. Better Posture: Meditation improves body awareness, leading to better posture.
14. Increased Flexibility: Meditation, combined with yoga, increases flexibility.
15. Reduced Risk of Age-Related Cognitive Decline: Meditation reduces stress, which can slow cognitive decline.
16. Improved Cardiovascular Health: Meditation reduces blood pressure, improving cardiovascular health.
17. Better Management of Chronic Illnesses: Meditation reduces stress, improving management of chronic illnesses.
18. Reduced Tension Headaches: Meditation reduces stress, which can reduce tension headaches.
19. Improved Balance and Coordination: Meditation improves body awareness, enhancing balance and coordination.
20. Enhanced Body Awareness: Meditation increases awareness of the body, improving overall health.
21. Reduced Muscle Tension: Meditation reduces stress, relaxing muscles.
22. Better Weight Management: Meditation promotes mindful eating, improving weight management.
23. Improved Sexual Function: Meditation reduces stress, improving sexual function.
24. Increased Longevity: Meditation reduces stress, promoting longevity.
25. Enhanced Overall Physical Well-being*: Meditation improves overall physical health.
26. Stress Reduction: Meditation is like a mental massage, reducing stress and tension.
27. Anxiety Management: Meditation is a powerful tool for managing anxiety.
28. Depression Relief: Meditation complements treatment for depression, offering a natural mood boost.
29. Improved Emotional Regulation: Meditation helps regulate emotions, reducing mood swings.
30. Enhanced Self-Awareness: Meditation increases self-awareness, promoting personal growth.
31. Reduced Symptoms of PTSD: Meditation reduces symptoms of PTSD, promoting mental health.
32. Improved Ability to Handle Criticism: Meditation increases self-awareness, improving ability to handle criticism.
33. Better Anger Management: Meditation reduces stress, improving anger management.
34. Increased Resilience to Life's Challenges: Meditation promotes resilience, helping navigate life's challenges.
35. Reduced Feelings of Loneliness: Meditation increases self-awareness, reducing feelings of loneliness.
36. Improved Self-Esteem: Meditation promotes self-awareness, improving self-esteem.
37. Better Management of Addictive Behaviors: Meditation increases self-awareness, improving management of addictive behaviors.
38. Reduced Symptoms of OCD: Meditation reduces stress, improving symptoms of OCD.
39. Improved Body Image: Meditation promotes self-awareness, improving body image.
40. Enhanced Ability to Process Emotions: Meditation increases self-awareness, improving emotional processing.
41. Reduced Rumination (Overthinking): Meditation reduces stress, improving mental health.
42. Improved Ability to Handle Social Situations: Meditation increases self-awareness, improving social skills.
43. Reduced Symptoms of Panic Disorder: Meditation reduces stress, improving symptoms of panic disorder.
44. Better Management of Bipolar Disorder Symptoms: Meditation reduces stress, improving management of bipolar disorder.
45. Increased Emotional Intelligence: Meditation promotes self-awareness, improving emotional intelligence.
46. Improved Ability to Set and Maintain Boundaries: Meditation increases self-awareness, improving boundary-setting.
47. Reduced Feelings of Overwhelm: Meditation reduces stress, improving mental health.
48. Enhanced Ability to Handle Change: Meditation promotes resilience, improving ability to handle change.
49. Improved Overall Mental Well-being: Meditation reduces stress, improving mental health.
50. Increased Sense of Inner Calm: Meditation promotes inner calm, reducing stress.
51. Improved Focus and Concentration: Meditation is like weightlifting for attention span.
52. Enhanced Memory: Meditation improves memory, reducing forgetfulness.
53. Increased Creativity: Meditation opens up new pathways in the brain, promoting creativity.
54. Better Decision-Making Skills: Meditation clears mental clutter, improving decision-making.
55. Improved Problem-Solving Abilities: Meditation promotes creative thinking, improving problem-solving.
56. Enhanced Learning Ability: Meditation improves focus, enhancing learning ability.
57. Improved Information Processing Speed: Meditation improves cognitive function, enhancing information processing.
58. Better Multitasking Abilities: Meditation improves focus, enhancing multitasking abilities.
59. Increased Mental Flexibility: Meditation promotes cognitive flexibility, improving adaptability.
60. Enhanced Spatial Awareness: Meditation improves spatial awareness, enhancing navigation.
61. Improved Verbal Fluency: Meditation promotes cognitive function, improving verbal fluency.
62. Better Cognitive Control: Meditation improves cognitive function, enhancing control.
63. Enhanced Metacognition (Thinking about Thinking): Meditation promotes self-awareness, improving metacognition.
64. Improved Working Memory Capacity: Meditation improves cognitive function, enhancing working memory.
65. Better Task Switching Abilities: Meditation improves cognitive flexibility, enhancing task switching.
66. Enhanced Abstract Thinking: Meditation promotes cognitive function, improving abstract thinking.
67. Improved Pattern Recognition: Meditation improves cognitive function, enhancing pattern recognition.
68. Better Time Management Skills: Meditation promotes self-awareness, improving time management.
69. Enhanced Ability to Filter Out Distractions: Meditation improves focus, reducing distractions.
70. Improved Cognitive Resilience: Meditation promotes cognitive flexibility, improving resilience.
71. Better Mental Endurance: Meditation improves cognitive function, enhancing mental endurance.
72. Enhanced Visual-Spatial Processing: Meditation improves cognitive function, enhancing visual-spatial processing.
73. Improved Cognitive Aging: Meditation reduces stress, improving cognitive aging.
74. Better Executive Functioning: Meditation improves cognitive function, enhancing executive functioning.
75. Enhanced Overall Cognitive Performance: Meditation promotes cognitive function, improving overall performance.
76. Increased Self-Compassion: Meditation promotes kindness, improving self-compassion.
77. Greater Sense of Inner Peace: Meditation promotes inner calm, reducing stress.
78. Enhanced Intuition: Meditation quiets mental chatter, enhancing intuition.
79. Deeper Connection with Oneself and Others: Meditation promotes self-awareness, improving relationships.
80. Improved Overall Life Satisfaction: Meditation promotes gratitude, improving life satisfaction.
81. Increased Sense of Purpose: Meditation promotes self-awareness, improving sense of purpose.
82. Enhanced Ability to Live in the Present Moment: Meditation promotes mindfulness, improving present-moment awareness.
83. Greater Sense of Gratitude: Meditation promotes gratitude, improving mental health.
84. Improved Ability to Forgive: Meditation promotes self-awareness, improving forgiveness.
85. Enhanced Empathy: Meditation promotes kindness, improving empathy.
86. Increased Altruism: Meditation promotes self-awareness, improving altruism.
87. Better Understanding of One's Values: Meditation promotes self-awareness, improving values understanding.
88. Improved Authenticity: Meditation promotes self-awareness, improving authenticity.
89. Enhanced Ability to Handle Existential Questions: Meditation promotes self-awareness, improving existential understanding.
90. Greater Sense of Meaning in Life: Meditation promotes self-awareness, improving sense of meaning.
91. Improved Ability to Let Go of Attachments: Meditation promotes self-awareness, improving detachment.
92. Enhanced Spiritual Experiences: Meditation promotes spiritual growth, improving experiences.
93. Greater Sense of Connection to Nature: Meditation promotes self-awareness, improving connection to nature.
94. Improved Ability to Handle Life Transitions: Meditation promotes resilience, improving transition handling.
95. Enhanced Sense of Personal Growth: Meditation promotes self-awareness, improving personal growth.
96. Greater Sense of Inner Strength: Meditation promotes resilience, improving inner strength.
97. Improved Ability to Handle Uncertainty: Meditation promotes self-awareness, improving uncertainty handling.
98. Enhanced Sense of Personal Freedom: Meditation promotes self-awareness, improving personal freedom.
99. Greater Sense of Interconnectedness with All Beings: Meditation promotes self-awareness, improving interconnectedness.
100. Improved Overall Quality of Life: Meditation promotes overall well-being, improving quality of life.

सहितः सूर्यंभेदश्च उज्जायीशीतली तथा
भस्त्रिका भ्रामरी मूच्छा केवलि चाष्टकुम्भकाः (४५) घे,स

अर्थात,
घरेन्ड संहिता का अनुसार योग मा आठ कुम्भक छन्:
१) सहित
२) सूर्यभेदी
३) उज्जायी
४) शीतली
५) भस्त्रिका
६) भ्रामरी
७) मूच्छा
८) केवली

कुम्भक, प्राणायाम अभ्यासमा श्वासलाई भित्र वा बाहिर रोक्ने ,(Hold गर्ने ) एक महत्वपूर्ण बिधि हो, जसमा श्वासलाई रोक्ने र धारण गर्ने प्रक्रिया हुन्छ। कुम्भकले शरीरलाई शुद्ध गर्ने, मनलाई स्थिर गर्ने, र ऊर्जा बढाउने काम गर्छ। कुम्भकका तीन प्रकार हुन्छन्:

१.अन्तर कुम्भक: श्वासलाई भित्र रोक्ने ,(Hold गर्ने ) प्रक्रिया ।
२.बाह्य कुम्भक: श्वासलाई बाहिर रोक्ने ,(Hold गर्ने ) प्रक्रिया ।
३.केवल कुम्भक: श्वासलाई पूर्ण रूपमा रोक्ने प्रक्रिया ।

कुम्भकले योगीहरूलाई प्राण शक्ति माथिको विजय गर्न तथा ध्यान र समाधिमा पुग्न मद्दत गर्छ।

#

भगवद गीता मा योगलाई 🧘 आत्म-ज्ञान, आत्म-नियंत्रण, भगवान संग एकता प्राप्त गर्ने, र चेतनाको विस्तार गर्ने साधनको रूपमा वर्णन गरिएको छ।

गीता मा वर्णित योगका विभिन्न प्रकारहरु 🧘

१). कर्म योग: कर्म र कर्तव्य पालन गर्ने योग ।
२). ज्ञान योग: ज्ञान र बुद्धि प्राप्त गर्ने योग ।
३).भक्ति योग: भगवान प्रति प्रेम र भक्ति गर्ने योग ।

"योगस्थ: कुरु कर्माणि सङ्गं त्यक्त्वा धनञ्जय |
सिद्ध्यसिद्ध्यो: समो भूत्वा समत्वं योग उच्यते" || 2. 48||

"बुद्धियुक्तो जहातीह उभे सुकृतदुष्कृते |
तस्माद्योगाय युज्यस्व योग: कर्मसु कौशलम् "|| 2.50 ||

अर्थात्,
निष्काम भावनाले कर्म गर्नु नै योगमा स्थित कर्म हो, कर्मको फलमा समभाव राख्नु नै योग हो । सफलता , असफलतामा जय, पराजय वा सबै कर्म माथि समभाव राखेर कर्म गर्नु नै कर्म योग हो ।

बुद्धिमान् , पण्डित व्यक्ति यस लोकमा पुण्य र पाप दुवैलाई त्याग्छन् । त्यसैले तिमी योगमा लगनशील बन, किनभने योग भनेकै कर्ममा कुशलता हो । कुनै पनि कर्म सुशलतपूर्वक सम्पन्न गर्नु नै योग हो ।
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