20+ yoga asanas for beginners in hindi 2020

Yoga asanas for beginners in hindi ‌Is puri post me ham padne bale hai ki yoga kya hai? Yoga hamare sharir ke liye kyu jaruri hai or sath hi sath ham log is blog post me 20+ naye yoga asanas ko discuss bhi karne bale hai pictures ke shath me. Yoga karna bahut hi jyada sharir ke liye labh dayak hota hai. Isase hamari body hamesh healthy rahati hai aur yoga hame bimariyo se bhi bachata hai.

Yoga kya hai? Yoga karne se kya labh hota hai! 

Aapko ti pata hi hai ki yoga hamare sharir ke liye kitana labh dayak hai. Yog ki shuruvaat hamare bharat desh se hi hui hai. Yog shabd hamari Sanskrit bhasha ke 'yuj' shabd se liya gaya hai. Isaka matlab hi banana hota hai. Yog hamare man aur sharir ke sanyog ko kahate hai.
Yoga hamare sharir ki sari ki sari shaktiyo ko milane ka kaam karta hai isliye ye karana hamare liye bahut hi jyada labhdayak hai.

Yoga karane se karne se kya laabh milata hai?

Vaise hame hamesha se bataya jata hai ki hame har roj suvah uthakar yoga jarur karana chahiye ye hamare sharir ke liye bahut hi jyada labhdayak or isase hamare sharir me rog pratirodhak chhamata bhi bahut jyada badati hai.
Hame har roj yoga karane se madhumeh, asthma, gathiya, ya fir pachan kriya me hone bali kaiyo samasyaao se rahat mil sakati hai.
In sabhi chijo ko chod kar bhi hamare kai or bhi labh hamare sharir ko yoga karane se milate hai. Agar vaastav me hi iski shakti ko pahchana chahate hai to aapko rojana iske liye yoga karana shuru karana hoga tabhu aap smajh payege ki yog hamare sharir ke liye kitana jyada labhdayak hota hai.

Agar aap shuruvaat kar rahe hai to 20+ yoga asanas for beginners in hindi 

Agar aap shuruvaat hi kar rahe hai yoga karane ki to aapko ham kuch 20 yoga ke aasano ko batane bale hai ki aap shuruvaat me kaise in aasano ke sath shuru kar sakate hai. Agar aap soch rahe hai ki ye sab karana itna jyada kathin hai to ye galat hai kyoki ye utna jyada kathin nahi hai jitana ki aap isko kathin samajhate hai. Agar aap isko kathi samajhate hai to aap aaj se hi shuruvaat kijiye to aapko bhi pata chal jayega ki kya sach hai. Aur aap iske results ko bhi jaladi le payege. 

20 yoga asanas for beginners in hindi with picture

Adho Mukha Svanasana Yoga 

Adho Mukha Svanasana Yoga karne ki vidhi - 

• Yah yog asan hai bahut hi jyada aasan hai ise koi bhi aasani se kar sakata hai.
• Sabse pahale ye yog karane ke liye seedhe khade ho ho aur apane pairo ke beech thodi doori banaye rakhe.
• Iske baad dheere-dheere neeche ki or mude jisase ki v shape ban jaye.
• Jaisa ki aapko upar photo me bataya gaya hai aap usi position ko le lege or pairo ke bich thoda sa gap banaye rakhege.
• Saans ko lete time par aap apne pairo ki anguliyo ki help se apani kamar ko peeche ki or khichege or aapko is baat ka dhyan rakhana hai ki aapke pair or hath mudane nahi chahiye.
• Isase ki aapke peeth par ek achha khichav banega.
• Yaad rahe ki isi position me aapko saans ko lekar ek lambe samay tak isi position me bane rahe taki aapki body achhe se stretch ho paye.

Tadasan yog

Tadasan yog ki vidhi - 

• Iske liye aapko pahale step me seedhe khade hona hai.
• Apane pairo ke bich thoda sa gap banaye rakhege.
• Isake baad ek lambi saans lekar apane pairo ki ungaliyo ki madad se apane sharir ko upar uthayege or uske sath sath apane hatho ko bhi dheere upar ko le jayege.
• Iske baad aapko hatho ko upar le jakar dono hatho ko aapas me milana hoga.
• Is position me aapko kam se kam 20sec tak rahege fir aap apni purani positive me vaapas aa jayege.

Sukhasana Yoga

Sukhasana Yoga karane ki vidhi - 

• Yah aasan utana jyada aasan to nahi hai pat isko bachhe bahut jaldi karna sikh jayege
• Iske liye aap carpet bichaye or apne pairo ko mod kar baith jayege.
• Pairo ko kuch is tarah se fold kar ke baithe ki aapka ek pair k neeche vala hissa bahar dikhe or dusre pair ka hissa agale pair ki jaangh par dikhe jaisa ki picture me dikahaya gaya hai.
• Ye karne me baad ek dam seedhe baith jaye or apani reed ki haddi (back bone) ko bhi seedha kar le.
• Apane dono hatho ki hatheliyo ko ghutno pat rakhege jaisa ki bataya gaya hai aur apni position ko lege jaisa ko picture me dikhaya gaya hai.
• Ab ham lambi saans ko lege fir aaram aaram se isko chodege.

Shvasana yoga 

Shvasana yoga ki vidhi - 

• Yah achhi aur aasan yoga hai or yah yog aapke sharir ke liye bahut laabhdayak bhi hai.
• Sabse pahale ek flat jagah par aapko koi dari ya carpet bicha lena hai.
• Ye karane ke baad aapko Carpet ke upar apane muh ko upar ki or karke let jaye
• Apane dono pairo ko ek dusre se alag rakhe.
• Iske bad dheere dheere shaans ko le or fir aaram aaram se saans ko chode

Virabhadrasana Yoga

Virabhadrasana yog ki vidhi - 

• Sabse pahale ek flat jagah ko dekh le or vaha par apni carpet ko bicha le.
• Ab us carpet ke upar seedhe khade ho jaye.
• Fir apane dono pairo ke beech 3 se 4 feet ki doori bana le.
• Ab ek lambi saans le aur apane hatho ko dheere dheere upar ki or uthaye jaisa ki chitra me dikhaya gaya hai aur iske sath hi apane sir ko dayi or mod le.
• Usake baad saans ko chodate huye apane daaye pair ko 90 degree par mode or thoda sa daaye side bhi mode.
• Ab aapko isi position me kuch time ke liye rukana hai.
• Esa kam se kam aapko 5 se 6 baar tak karana hai.

Vrikshasana yoga

Vrikshasana yoga ki vidhi - 

• Isme bhi aapko ek samatal jagah ki jarur padegi.
• Ab carpet ke upar aapko sedhe khade hona hai aur aapke hath bagal me rahe.
• Ab dahine pair ko dahine pair ki jaangh par rakha kar sedhe khade rahe.
• Aap photo me bhi dekh par apani positioe sakte hai.
• Ab apane hatho ko dheere dheere upar le jaye jaise ki ham prarthana ki sthiti me khade hote hai.
• Is position me kam se kam 40sec tak khade rahana hai.

Setubandhasana yoga

Setubandhasana yoga ki vidhi - 

• Ye yoga aapko let kar karna hoga to iske liye aapko ek sahi flat jagah ko dekhana padega.
• Flat jagah par carpet ko bicha kar seedhe let jaye aur apne hatho ko bhi seedha rakhe.
• Jaisa ki aapko picture me dikhaya gaya hai vaisi position aapko le leni hai.
• Ab usi position me aapko lambi saans ko lena hai or use rok kar rakhana hai kuch time ke liye
• Ab apni body ko vapas se purani position me le kar aana hai.
• Yaad rahe ki aapko ye yog bahut hi shanti ke sath karna hai.

Trikonasana yoga

Trikonasana yoga ki vidhi -

• Isme aapko seedhe khade hona hai or pairo ke beech gap ko maintain karke rakhna hai.
• Ab apane daye pair ko 90 degree par mode.
• Ab aapko jaisa ki picture me dikhaya gaya hai vaise shape me aa jana hai.
• Is position me aapko kam se kam 1 se 2 min tak rahanaa hai.

Ardha Matsyendrasana Yoga

Ardha Matsyendrasana Yoga vidhi - 

• Ye bhi ek aasan hi yog hai yah bhi aaram se kar payege.
• Iske liye pahale aap neeche sidhe baith jaye.
• Ab apane baye pair ko mode aur peech daye taraf ke pair ko chune ki koshish kare.
• Jaise ki aapko photo me dikhaya gaya hai vaise aapko karna hai.
• Ab apane daye pair ko agale taraf le ja kar rakhe or baye pair ko chune ki koshish kare photo ki help le sakate hai.
• Ab apani body ko jis taraf pair mod kar rakhe hai uski ulti taraf mode ya fir kheechane ki koshish kare.
• Is position me aapko 20se30 sec tak rukana hai.

Bhujangasana Yoga 

Bhujangasana Yoga ki vidhi - 

• Yah bahut hi jyada aasan yoga aasan hai.
• Isme sabse pahale pet ki taraf lar ke let jaye.
• Ab ek lambi saans ko le aur apane aaage ke sharir ke hisso ko jaise ki gardan, chati, sar, kandhe sabhi hisso ko aaraam se upar ki or uthaye.
• Is position me 20 se 30 sec tak ruke.
• Isko kam se kam 5 se 6 bar kare.

Baddhakonasana Yoga

Baddhakonasana Yoga ki vidhi- 

• Isme aapko apni ek carpet ko bicha kar uspe seedhe baith jana hai.
• Ab apne pairo ke nichale hisso ko apas me dheere dheere se jode.
• Aapko isme jaise ki titali ke pankh hote hai vaisi position bana leni hai.
• Ab pairo ko apane hatho se pakad ke rakhe.
• Ab aapko apane pairo ko pankho ki tarah hilanaa shuru karna hai.
• Aap jitna jyada kar sakte ho utane time tak isko kare.

Balasana Yoga

Balasana Yoga ki vidhi- 

• Isme apane pairo ko seedhe baith kar peeche ki or kar le aur apane dono hatho ko apane jaangho par rakh le jaisa ki aapko picture me dikhaya gaya hai.
• Ab saans ko dheere dheere chhod kar apani chhati ko apane pairo se jode.
• Ab aap apane hatho ko seedhe bhi rakh sakate hai.
• Ab aapko apni saanso ko dheere dheere le kar usi position me 2-3 min tak rahana hoga.
• Ab aaoko isko 5 - 10 bar repeat karna hai.

Is post hamane jo kuch bhi aapko bataya hai usko apane yoga expert se jarur discuss kar le hamare dwara jo bhi bataya gaya hai wo aapko apane yoga expert ki help se karana hai. Isme koi bhi galati aapko andarooni ya koi gahara gjat de sakati hai.
Ham ummid karte hai ki hamare dwara bataya gaye yoga asanas for beginners in hindi me aapko sahi samajh aa gaye hoge. Hope! Ki aap inko jarur implement karege.