Yogasan - Shustho Shorir O Moner Mulmontro
Likhechhen USA'r bondhu Riya Dutta
Likhechhen USA'r bondhu Riya Dutta
Je ashon-gulo ekhane chhobite dekhano hoyechhe, shegulo holo
Jothakrome,
1. Padmasan
2. Bhadrasan
3. Halasan
4. Sarbangasan
5. Ustrasan
6. Ardhachandrasan
7. Bhujangasan
8. Shasankasan
===================================
Bondhura,
Notun bochhorer prarombhe shashtho somondhye du-ekti kotha boltey ichchhe korlo.
Meyera holo songsarer veet. Songsarer dayitto nebar jonyo veet sokto hotey hobe...ar tar jonnyo sushtho rakhtey hobey nijeder..tar i sorbo srestho upay holo yoga.
Prachin kaal theke muni-rishi ra yoga ke rog-niramoy er shrestho madhyom hisebe bechhe niyechhen. Aar ajkey sara prithibitey eti oti uttam rupey somadrito. Rog-protirodh khomota bridhhi korteyo yogar mohima chironton. Baidik yug er muni-rishi der dirghayu howar rohoshyo aj aar rohossyo nei, yoga sei rohossyo ved korechhe. Aabar ajkal aerobics ar multi-gym er jamanay o yogar jonopriyotay kintu vata poreni. Shorir o moner sarbik shusthota amader kamyo, tai english noboborshe amra kichhu general yogasan er kotha alochona korbo jatey amra meyera shustho o sundar thaktey pari.
Prothomei yogason korar kichu niyom er kotha boli -
a.khola jaygay yogason kora uchit.
B.cotton material er dress pora uchit.
C.dress oboshyoi khub comfortable howa uchit.
D.bhaat khaoar 3-4 ghonta por ar jolkhabar khaoar adhaghonta por yoga kora uchit.
E.yoga kora kalin jol khaoa uchit noy.
F.shorirey kothao kono byatha thaka kalin yoga kora uchit noi.
G.yoga korar sobcheye valo somoy holo sokal bela.
H.kono even place e yoga kora uchit. Matitey mota chador soman korey petey taropor korley valo. Norom godi tey ekebarei noy.
I.sobcheye dorkari kotha holo proteyker sorir bhinno tai sokoler jonnyo ek yoga deoa hoy na. Ejonnyo expert kaukey medical and physical history boley tar theke chart korey niye yoga kora uchit.
Yogason muloto tin prokarer hoy. 1)free-hands ba khali hatey byam 2)shwasthasan ebong 3)dhyanasan.
1) freehands: eti holo cholti kothay jake boley warm-up. Puro shorir key yoga korar agey toiri korey neoar podhhoti.
Prothomei shuru kora uchit Neck exercise diye. Karon neck pain amader oneker ekta prodhan somoshya..khub astey astey ghar ke oporey niche ar dainey baye ghoratey hobey 5 theke 10 bar. Tarpor dhirey dhirey clockwise ar anticlockwise ghoratey hobe aro 5-10 bar.
Erpor deep breathing. Haat duto ke samney soja korey matir parallaly rekhe soja hoye daratey hobey. Tarpor nishwash nitey nitey haat dutoke dudike chhoriye ditey hobey. Simultaneously gorali tultey hobey, abar nishwash chhartey chhartey haat samney antey hobey ar gorali namatey hobey. Eivabe kortey hobey 10 bar.
Trunk twisting: eta duibhabey kora jay, niche bosey othoba dariye. Bosey korley dui pa chhoriye bostey hobey jatey pa dutir majhey maximum gap thakey ar tarpor dan hat diye ba pa touch kortey hobey maximun komor bend korey. Abar vice-versa. Eibhabe 10 theke 20 bar kortey hobey. Dariye korle dui pa convenient gap e rekhey same process.10 theke 20 bar.
Leg throwing: dewaley duhaater talu touch korey dariye pichhoney ek ekta korey pa throw kortey hobey maximum jotota oporey othano jay. Proti paye 10 bar.
Marching: ekjaygay dariye parade korar moto. Hat duto payer oppositey e uthbe nambe. Etey hater o exercise hobey.
Sit up: suye hat duto mathar oporey rekhey oi obostatei uthtey hobey ar pa er angul touch kortey hobey. Eibhabey 10-20 bar.
2)shwasthasan: eta khub ee proyojonio yoga. Shorirer gothon thik rakhety er juri mela var. Niche meyeder pokhhe bishesh vabey upokari kichu yogbyam talikabodhdho kora hoyeche.
Pawanmuktasan: soja hoye suye ekti ekti korey ebong seshe duti pa ekotre vaanj kore buker kache ene hat diye dhortey hobey.
Bhujangasan: upur hoye suye duhat buker dupashe rekhey komor theke shorirer samner ongsho oporey tultey hobey hater opor beshi chap na diye. Eibhabey money money 10 guntey hobey ebong 2 bar kortey hobey.
Solovasan: upur hoye suye ekti ekti korey pa oporey tuley 10 guntey hobey. Sesh e duti pa eksathe tultey hobey ebong 10 gona obdi tuley rakhtey hobey. Hat duti shorirer somantoraley thakbey.
Sarbangasan: soja hoye suye paduto ke lombalombi bhabey oporey tuley hat diye komor dhorey thaktey hobey.
Bhadrasan: soja hoye bosey dui payer pata thekiye eke aporer songe touch korey duihat diye chepe dhortey hobey 10 gona obdi.
Shashankasan: hatu bhaj korey bosey haat duto oporey tule nomoskar er vongimay dhirey dhirey mati chhutey hobey.
Ushtrasan: hatu bhanj korey bosey hatur opor dhirey dhirey dariye dui hat pichhoney diye gorali dhortey hobey.
Halasan: soja hoye suye dui pa mathar pichhone niye jetey hobey ar haat duti ke dupashe shorirer somantoral e rakhtey hobey.
Ardhachandrasan: soja hoye dariye hat duti mathar opor nomoskarer bhongimay dhirey dhirey pichhoney bektey hobey jatey shorirti dekhtey ardhek chander moto hoy.[
3)dhyanasan:sorirer songe mon keyo sushtho rakhar byam. Prodhanoto pranayam.
Padmasan: bam thigh er opor dan payer pata tuley ebong dan payer opor bam payer pata tuley 1-2 mins, ebong vice versa.
Bajrasan: hatu bhaj korey duihat hatur opor rekhe swavabik nishwash nitey hobey 1 min theke 2 mins.
Kopalvati: padmasan ba bajrasan e bosey eki songe mukh diye nishwash chhartey hobey ar navi ta vitorer dikey akorson kortey hobey.
Suryaved/onulom-bilom prnayam: padmasan ba bojrasan e bosey dan hater briddhangushti dan nakey aranamika bam nake sporsho korey dan nak bondho korey bam nak diye nisshash nitey hobey,abar bam nak bondho korey dan nak diye nisshash nitey hobey.
Shabasan: sob sesh e suye dudikey haat pa choriye govir nishwash-proshwash neoa.
Bondhura,
Notun bochhorer prarombhe shashtho somondhye du-ekti kotha boltey ichchhe korlo.
Meyera holo songsarer veet. Songsarer dayitto nebar jonyo veet sokto hotey hobe...ar tar jonnyo sushtho rakhtey hobey nijeder..tar i sorbo srestho upay holo yoga.
Prachin kaal theke muni-rishi ra yoga ke rog-niramoy er shrestho madhyom hisebe bechhe niyechhen. Aar ajkey sara prithibitey eti oti uttam rupey somadrito. Rog-protirodh khomota bridhhi korteyo yogar mohima chironton. Baidik yug er muni-rishi der dirghayu howar rohoshyo aj aar rohossyo nei, yoga sei rohossyo ved korechhe. Aabar ajkal aerobics ar multi-gym er jamanay o yogar jonopriyotay kintu vata poreni. Shorir o moner sarbik shusthota amader kamyo, tai english noboborshe amra kichhu general yogasan er kotha alochona korbo jatey amra meyera shustho o sundar thaktey pari.
Prothomei yogason korar kichu niyom er kotha boli -
a.khola jaygay yogason kora uchit.
B.cotton material er dress pora uchit.
C.dress oboshyoi khub comfortable howa uchit.
D.bhaat khaoar 3-4 ghonta por ar jolkhabar khaoar adhaghonta por yoga kora uchit.
E.yoga kora kalin jol khaoa uchit noy.
F.shorirey kothao kono byatha thaka kalin yoga kora uchit noi.
G.yoga korar sobcheye valo somoy holo sokal bela.
H.kono even place e yoga kora uchit. Matitey mota chador soman korey petey taropor korley valo. Norom godi tey ekebarei noy.
I.sobcheye dorkari kotha holo proteyker sorir bhinno tai sokoler jonnyo ek yoga deoa hoy na. Ejonnyo expert kaukey medical and physical history boley tar theke chart korey niye yoga kora uchit.
Yogason muloto tin prokarer hoy. 1)free-hands ba khali hatey byam 2)shwasthasan ebong 3)dhyanasan.
1) freehands: eti holo cholti kothay jake boley warm-up. Puro shorir key yoga korar agey toiri korey neoar podhhoti.
Prothomei shuru kora uchit Neck exercise diye. Karon neck pain amader oneker ekta prodhan somoshya..khub astey astey ghar ke oporey niche ar dainey baye ghoratey hobey 5 theke 10 bar. Tarpor dhirey dhirey clockwise ar anticlockwise ghoratey hobe aro 5-10 bar.
Erpor deep breathing. Haat duto ke samney soja korey matir parallaly rekhe soja hoye daratey hobey. Tarpor nishwash nitey nitey haat dutoke dudike chhoriye ditey hobey. Simultaneously gorali tultey hobey, abar nishwash chhartey chhartey haat samney antey hobey ar gorali namatey hobey. Eivabe kortey hobey 10 bar.
Trunk twisting: eta duibhabey kora jay, niche bosey othoba dariye. Bosey korley dui pa chhoriye bostey hobey jatey pa dutir majhey maximum gap thakey ar tarpor dan hat diye ba pa touch kortey hobey maximun komor bend korey. Abar vice-versa. Eibhabe 10 theke 20 bar kortey hobey. Dariye korle dui pa convenient gap e rekhey same process.10 theke 20 bar.
Leg throwing: dewaley duhaater talu touch korey dariye pichhoney ek ekta korey pa throw kortey hobey maximum jotota oporey othano jay. Proti paye 10 bar.
Marching: ekjaygay dariye parade korar moto. Hat duto payer oppositey e uthbe nambe. Etey hater o exercise hobey.
Sit up: suye hat duto mathar oporey rekhey oi obostatei uthtey hobey ar pa er angul touch kortey hobey. Eibhabey 10-20 bar.
2)shwasthasan: eta khub ee proyojonio yoga. Shorirer gothon thik rakhety er juri mela var. Niche meyeder pokhhe bishesh vabey upokari kichu yogbyam talikabodhdho kora hoyeche.
Pawanmuktasan: soja hoye suye ekti ekti korey ebong seshe duti pa ekotre vaanj kore buker kache ene hat diye dhortey hobey.
Bhujangasan: upur hoye suye duhat buker dupashe rekhey komor theke shorirer samner ongsho oporey tultey hobey hater opor beshi chap na diye. Eibhabey money money 10 guntey hobey ebong 2 bar kortey hobey.
Solovasan: upur hoye suye ekti ekti korey pa oporey tuley 10 guntey hobey. Sesh e duti pa eksathe tultey hobey ebong 10 gona obdi tuley rakhtey hobey. Hat duti shorirer somantoraley thakbey.
Sarbangasan: soja hoye suye paduto ke lombalombi bhabey oporey tuley hat diye komor dhorey thaktey hobey.
Bhadrasan: soja hoye bosey dui payer pata thekiye eke aporer songe touch korey duihat diye chepe dhortey hobey 10 gona obdi.
Shashankasan: hatu bhaj korey bosey haat duto oporey tule nomoskar er vongimay dhirey dhirey mati chhutey hobey.
Ushtrasan: hatu bhanj korey bosey hatur opor dhirey dhirey dariye dui hat pichhoney diye gorali dhortey hobey.
Halasan: soja hoye suye dui pa mathar pichhone niye jetey hobey ar haat duti ke dupashe shorirer somantoral e rakhtey hobey.
Ardhachandrasan: soja hoye dariye hat duti mathar opor nomoskarer bhongimay dhirey dhirey pichhoney bektey hobey jatey shorirti dekhtey ardhek chander moto hoy.[
3)dhyanasan:sorirer songe mon keyo sushtho rakhar byam. Prodhanoto pranayam.
Padmasan: bam thigh er opor dan payer pata tuley ebong dan payer opor bam payer pata tuley 1-2 mins, ebong vice versa.
Bajrasan: hatu bhaj korey duihat hatur opor rekhe swavabik nishwash nitey hobey 1 min theke 2 mins.
Kopalvati: padmasan ba bajrasan e bosey eki songe mukh diye nishwash chhartey hobey ar navi ta vitorer dikey akorson kortey hobey.
Suryaved/onulom-bilom prnayam: padmasan ba bojrasan e bosey dan hater briddhangushti dan nakey aranamika bam nake sporsho korey dan nak bondho korey bam nak diye nisshash nitey hobey,abar bam nak bondho korey dan nak diye nisshash nitey hobey.
Shabasan: sob sesh e suye dudikey haat pa choriye govir nishwash-proshwash neoa.
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