“ p``aNaayaama rhsya”
ApnaI AaQyaai [-Svar ko p`it Aasqaa, eka SarIr ko SauYauPt, inaiYk`ya, qako hue kaoYaao maoM ifrsao na[ jaana laata hO.AakaSa baadlaaoM sao AacCait hao tba vaatavarNa maoM p`aNavaayaukI kmaI haotI hO eosaI saubah p`aNaayaama na kroM.SarIrko saBaI AMga AaOr idmaaga maoM p`aNavaayau yau> r> pirBa`maNa haonao sao AapkI raoga p`itraoQak Sai> baZtI hO AaOr saara idna Aap traotajaa banakr hr kaya- AasaanaI sao inapTa saktoM hOM.Svasana saMbanQaI saBaI ibamaarIyaaoM maoM Aapkao fayada haota hO AaOr cauist-sfUit- banaI rhtI hO.p`aNaayaama sao sar sao laokr pOr tk ek [laokT/aosToiTk pavar yaanao ]jaa- Sai>ka p`vaah ]saubah svacC vaatavarNa maoM Qaula ko rjakNa kma haoto hOM.Qaula ko rjakNa ko saaqa sauxma jaIvaaNau AaOr ikTaNau caIpko haoto hOM jaao Svasana ik`yaa drmyaana hmaaro fofDo AaOr hdya maoM jaakr saaro SarIr maoM fOlakr nauksaana phUMcaato hOM.[sailaeo saubah hI p`aNaayaama krnaa caaihe.jaaDo ko idnaaoM maoM vaatavarNa Sauw haota hO [sailae Saamakao BaI qaaoDa p`aNaayaama ikyaa jaa sakta hO.Apnao SarIr kI kaya-xamata, raoga p`itkark Sai> AaOr ]ma` ko ihsaaba sao iktnaI AvaiQa tk p`aNaayaama ikyaa jaaya vaao inaBa-r krta hO.maaoTo laaogaaoM ka maaoTapna AaOr vajana kma haota hO, inaba-la AaOr ptlao laaogaaoMka vajana p`aNaayaama krnao sao baZ,ta hOO.gamaI- ko maaOsama maoM p`aNaayaama sahja $p sao QaIro QaIro krnaa caaihe.p`aNaayaama saubah Saama KalaI poT krnaa caaihe.p`aNaayaama sao Balao hI kuC gaMBaIr, caopI, kOnsar, saMk`maNayau> (vaa[rla [nfo@Sana), raoga imaT naa sako laoikna ]samaoM kuC hdtk Aarama ja$r imala sakta hO.p`aNaayaama sao Aalasa, maod, p`maad, inaiYk`yata, iksaI BaI p`kar kI elajaI-, dmaa, lakvaa, sauist Aaid tklaIf sadntr dUr haotI hO AaOr idnaBar cauist-sfUit- AaOr iSastbaw jaIvana jaInaoka ehsaasa haota hO.inayamaIt paNaayaama krnao sao Aap Apnao kaya- maoM jaana lagaakr sahI trIko sao ]saka pramaSa- AaOr inaYkYa- kr saktoM hOM.p`aNaayaama inayamaIt krnao sao Aapkao pnd/h idna yaa mahInao maoM hzIlaI ibamaarI maoM fayada haogaa.[sailae flakI AaSa ikyao baInaa p`aNaayaama krto rhIe.
P`aaNaayaama AaOr maud/a krnao ko baad Apnao SarIrmaoM bahut saarI [laokT/aosToTIk AaOr [laokT/aosToTIk maognaoTIk Sai> yaanao ]jaa- pOda haotI hO.vaao jyaada dor tk Agar SarIrmaoM pirBa`maNa krtI rho tba hmaoM ]sasao nauksaana BaI hao sakta hO.[sailae ]sao inaiYk`ya yaa iSaiqala krnao ko ilea AaiKrmaoM hmaoM dsa imanaT tk &ana maud/a krnaI caaihe.
1. Bais~ka p`aNaayaama: T+ar saIQaa baOzkr fofDo maoM QaImao QaImao gahrI saaMsa Barko jaaor sao naak Wara ]cCvaasa Wara poT sampUNa- KalaI hao [-sa trh baahr inakalanaa caaihe.yah ik`yaa baar baar dsa imanaT tk krnao sao naak AaOr maistYk maoM p`aNavaayau phuMcaanaovaalaI nalaIAaoM sao kf baahr inakla jaayagaa.yah p`aNaayaama sao isardd-, saa[-nasa, AaQaaSaISaI, pUranaI SadI-, dma, blaD p`osar Aaid ragaao maoM bahut fayada haota hO.
2. Anaulaaoma ivalaaoma p`aNaayaama: T+ar saIQaa baOzkr daihnao haqa ko AgaUMzo sao daihnaI AaOor naak ko baIca maoM dbaakr baaMyaI Aaor sao fofD maoM gahrI saaMsa Baro baad maoM AMgauza hTakr naak kI baaMyaI Aaor ]saI haqa kI phlaI dao ]MgailayaaoM ka dbaava dokr hlko dbaava ko saaqa Svaasa baaMyaI Aaor sao baahr inakalaoM AaOr ]saI maud/a maoM ifr sao fofDo maoM gahrI saaMsa BaroM.]sako baad ifr sao AgaUMzo sao daihnaI Aaor naak ko baIca maoM dbaakr baaMyaI Aaor sao Svaasa inakalaoM AaOr ifr sao BaroM.]cCvaasa [tnaI jaaorsao na kro ta ik kanako pdao-Mkao nauksaana hao.yah p`aNaayaama sao kanako pdao-Mka lacaIlaapna baZta hO.pdo- pr caIpka maOla Apnao Aap baahr Aata hO AaOr ]Mcaa saunanaokI ibamaarI BaI dUr haotI hO.yahI ik`yaa paMca imanaT tk baarI baarI caalau rKoM.[-sa p`aNaayaama sao isardd-, saayanasa, AaQaaSaISaI, hdyakI tklaIf Aaid sao CuTkara imalaogaa.mau#ya QamanaIAaoMkI AtM:idvaar pr jamaa huAa AvaraoQak pDkao dUr krko KunakI gait baZogaI.QamanaIAaoMka lacaIlaapna banaa rhogaa.r>ka pirBa`maNa baZnao sao dmaa, baIpI kI tklaIf dUr haogaI.ijanako hdyakI mau#ya QamanaI AMSat: yaa AaQaI blaaok hao caUkI hO vaao blaa^kOja BaI QaIro QaIro yah p`aNaayaama krnao sao dUr haotoM hOM.Svaasa-]cCvaasa kI dbaavaBarI ik`yaasao Agar blaa^kOja dUr nahIM haoto tao hdya sao inaklanaovaalaI CaoTI r>vaaihnaIAaoM sao Apnao Aap baayapasa saja-rI jaOsaa nayaa maaga- bana sakta hO AaOr hdyako marIjakao ek nayaa sauKmaya jaIvana imala sakta hO.
3. kpalaBaait p`aNaayaama: T+ar saIQaa baOzkr p`it imanaT AssI baar SvaasaaocCvaasa krnaa.poTpr baarI baarI dbaava Aanao sao fulaa huAa poT QaIro QaIro kma haogaa.Sauw p`aNavaayau hdya sao AMga AMga maoM phuMcakr nayaI caotnaa fOlaayaogaa.AapkI raoga p`itraoQak Sai@t baZogaI.SauYauPt kaoYaao AaOr gainqayaaoM maoM nayaI jaana Dalakr ]na maoM nayaI caotnaa Bar dogaa ijasasao Aapkao hrdma nayaI tajagaI ka ehsaasa haogaa.baUZapa jaOsao gaayaba hao jaayaogaa.qaaoDo idnaaoMmaoM kpala pr ek camak AaegaI.idnaBar cauist-sfUit- banaI rhogaI.Aalasa kaosaaoM dUr rhogaI.maMd pDo ipvaaihnaIAaoM sao Apnao Aap baayapasa saja-rI jaOsaa nayaa maaga- bana sakta hO AaOr hdyako marIjakao ek nayaa sauKmaya jaIvana imala sakta hO.
4. baahya p`aNaayaama: T+ar saIQaa baOzkr QaImaO QaImao Svaasa fofDaoM maoM Barkr laokr sampUNa- CaoDnao kI ik`yaa hO. baadmaoM [saI isqait maoM poTkao AndrkI Aaor isakuDkr poT maoM gaZa haonao donaa.[-sa sao pcanatM~ ko Avayava pr dbaava Aayaogaa.[-sa p`aNaayaama sao kbja, badhjamaI, K+o Dkar, gaoOsa, esaIDITI, vaayau ip5. Ba`amarI p`aNaayaama: T+ar saIQaa baOzkr, daonaaoM haqakI tja-naI (phlaI ]MgalaI) kpala pr AaOr baakI tInaaoM ]MgailayaaM AaMKao pr Aaihsta dbaakr, daonaaoM AgaUMzo sao daonaaoM kana ko iCd/ band krto hue Svaasa Andr laokr haoz dbaakr galao sao Ba`amarI kI trh Aavaaja inakalanaa.yah ik`yaa saat baar krnao ko baad daonaaoM hqaoilayaaoM kao Aapsa maoM rgaDkr AaMKaoMpr rKkr QaIro QaIro AaMKo Kaolanaa.yah p`aNaayaama p`itidna paMcabaar krnao sao AaMKaoM ka toja baZogaa AaOr nambar ]tr jaayaoMgao.Aapko galaoko knz pr jamaa huAa kf dUr krko galaa, kMz AaOr svarpoTI sao sambainQat tklaIfaoM maoM bahut fayada haogaa.
6. naaDI SaaoQana p`aNaayaama: T+ar saIQaa baOzkr daMyaI Aaor kI naak band krko baaMyaI Aaor sao Svaasa laokr ]sapr ]MgalaI dbaakr baaMyaI Aaor sao Avaajariht maud/amaoM QaIro QaIro saaMsa CaoDnaa.[-saI trh baaMyaI Aaor kI naak band krko daMyaI Aaor sao fofDo maoM QaIro QaIro Svaasa Barkr ]sapr ]MgalaI rKkr baaMyaI Aaor kI naak sao saaMsa CaoDnaa.eosaa krnao sao Aapka pUra manamaistYk p`fuilat haota idKa[- dogaa.Aapkao sauKSaaint ka ehsaasa haota idKa[- dogaa.
7. KD,a haokr AapkI AmgauilaAaoM kao ek dUsaro sao jakDkr isarpr rKnaa.baad maoM ]saI maud/a maoM daonaaoM hqaoilayaaM Aasamaana kI Aaor rho ]saI trh jaUDo hue haqa ]pr ]zato Svaasa fofDo maoM Barkr pOraoM ko AMgaUzo pr KDo rhnaa.yah ik`yaa dsa baar p`itidna krnao sao AapkI }Mcaa[- maoM [-jaafa ja$r haogaa.
“AnaId/a dUr krnao ko ]paya”
 cauTkIBar AfIma ko baIja KsaKsa jaao doSaI laDU pcaanao ko ilae ]sako ]pr iCDko jaato hOM ]sakao Krla maoM AcCI trh masalakr ratkao saaoto samaya Sahd ko saaqa laonao sao Aapkao AcCI naIMd AaegaI.
 AamadnaI AaOr Kca- ko maamalao maoM jyaadatr laaoga sacaot nahIM.bccaao ko BaivaYya ko baaro maoM kao[- AMdaja nahIM. CaoTI maaoTI ibamaarI kao najar Andaja krnao ka baUra natIjaa.ijasaka naIMd sao saIQaa sambanQa hO.
 AcCI naIMd ko ilae Apnao dOinak jaIvana maoM vyavasaaya, SaairrIk xamata, pcanaSai@t AaOr kaya- ko Anausaar saMtuilat Aahar A%yant ja$rI hO AaOr Aahar kao pcaanao ko ilae yaaogya pirEama baohd ja$rI hO.dftr maoM baOznao vaalaaoM kao pkvaana maovaa imaza[- hjama nahIM haoto AaOr krvaToM badlanao pr BaI naIMd nahIM AatI.ratkao saaoto samaya paMva znDo panaI sao Qaaokr pOr ko tlabao pr gaaya ka GaI rgaDnao sao BaI naIMd Aa jaatI hO.
 saaoto samaya naairyala tOla ka ]MgailayaaoM sao hlka maailaSa kroM.
 ratkao saaoto samaya dsa imanaT p`aNa maud/a AaOr ]sako turnt baad dsa imanaT &ana mau/d/a baarI baarI jaba tk inaMd na Aayao tba tk krto rhoM.ek samaya eosaa Aayaogaa Aapkao kba naIMd Aa jaayaogaI pta BaI na calaogaa.
 dor rat jaba naIMd na Aae tba Aap kMTalaajanak saaih%ya BaI pZ saktoM hOM AaiKr Aapkao naIMd Aa hI jaayaogaI.
 jaba lagaatar Aapkao k[- idna tIna caar GanTo sao jyaada naIMd na AatI hao AaOr ratBar krvaTo badlanao pr BaI caOnakI naIMd nasaIba na hao tba Aapkao esaIDITI, icanta AaOr kbjakI tklaIf hao saktI hO.
 K+I tlaI hu[- garma caIjaoM jyaada caaya BaUK na haonao pr BaI Kanao sao esaIDITI kI tklaIf haotI hO.esaIDITI sao poT maoM jalana haotI hO.hayapr esaIDITI sao kBaI ]ilTyaaM BaI haotI hO.
 SarIr maoM esaID kI maa~a baZnao sao esaIDITI kI ibamaarI haotI hO.esaID kao SaaMt krnao ko ilae panaI jyaada pInaa caaihe.znDa dUQa esaIDITI kao Saant krta hO.dUQako saaqa enTasaIDkI gaaolaI na KaeM.
 K+I CaC yaa dhI esaIDITI kao baZata hO.garma dala yaa kao[ garma caIja laonao sao BaI tklaIf baZtI hO.
 Agar Aap daophr BarpoT Kanaa Kakr ek GanTa BaI saao jaayaoMgao tba 80 p`itSat kOlarI ka maod maoM $paMtr haokr ka^laosTraola baZogaa AaOr ratkao Aapkao naIMd BaI kma AaegaI.
 Saamakao hlka Aahar laonao ko baad ratkao saaoto samaya jaozImaQa, ASvagaMQaa AaOr iSataoplaadI caUNa- Sahd ko saaqa laonao sao AcCI naIMd AatI hO.
 ratkao saaoto samaya ek pko kolao ko saaqa ek igalaasa hlka garma dUQa laonao sao BaI AcCI naIMd AaegaI.
 dor rat tk Agar naIMd na AatI hao tba AaMK ko ]prko BavaoM AaOr daonaaoM AaMKaoM ko baIcavaalao Baaga kao narma ]MgalaIyaaoM sao hlko hlko sahlaanao sao naIMd Aa jaaegaI.
 Agar Aap kao[- Baya, idvaasvaPna, AitSaya saO@sa, Ait maaoTapna, laGautaga`Miqa yaa gau$taga`Miqa, iksaI YaDyaM~ ko iSakar hao, AamadnaI sao jyaada Kca- ko iSakar hao tba Aapkao caOnakI naIMd nasaIba nahIM haogaI.
 AnaavaSyak caIjavastu kao p`aPt krnao ko ilae jaIvanaBar daOD lagaanaovaalaaoM kao Ant maoM pOsaa yaa BaaOitk sauK ja$r imalata hO laoikna SarIr svaasqya, AcCI naIMd yaa santaoYa kBaI nahIM.
 esaIDITI kao jaD, sao imaTanao ko saBaI p`ya%na krnao caaihe.saubah jamaayao dUQasao banaa dhI dao phr AaOr dao phr maoM jamaayao gae dUQasao banaa maa[-lD dhI Saamakao Kanao sao esaIDITI Saant haotI hO.ratko Baaojana maoM palak kI sabjaI AaOr dhI ka lambao samaya p`yaaoga krnao sao esaIDITI sao Aap sadOva CUTkara pa sakto hO.
 Apnaa SarIr ek yaM~ maa~ hO AaOr ]sakao sahI trh calaanao ko ilae saMtulaIt Aahar, vyaayaama va Aarama kI ja$rt kao pUra krnaa hmaara Ahma\ kt-vya hO.
 AnaavaSyak caIjavastu kao p`aPt krnao ko ilae jaIvanaBar daOD lagaanaovaalaaoM kao Ant maoM pOsaa yaa BaaOitk sauK ja$r imalata hO laoikna SarIr svaasqya AcCI naIMd yaa santaoYa kBaI nahIM.
 ApnaI ]ma` ko saaqa pcanaSai> k,majaaor haotI jaatI hO.[sailae yauvaavasqaa maoM jaao paOiYTk Aahar hma laoto qao ]sakI jagah saupacya hlka saai%vak Aahar laonaa caaihe.
 Agar Aap daophr BarpoT Kanaa Kakr ek GanTa BaI saao jaayaoMgao tba 80 p`itSat kOlarI ka maod maoM $paMtr hao jaayaogaa AaOr ratkao Aapkao naIMd BaI kma AaegaI.
 Agar SardI JaUkama na hao tba ratkao znDo panaI sao sampUNa- snaana krnao sao BaI naIMd Aa jaaegaI.
 sarko baalaaoM maoM DOnDrf kI tklaIf sao BaI sar Kujaato rhnao sao naIMd kma AatI hO.
 Apnaa SarIr ek yaM~ maa~ hO AaOr ]sakao sahI trh calaanao ko ilae saMtulaIt Aahar, vyaayaama va Aarama kI ja$rt kao pUra krnaa hmaara Ahma\ kt-vya hO.
 Aapko sahkmaI- ko saaqa kao[- manamaaoTava yaa matBaod hao tao ]sao jaild inapTakr maolaimalaap kI Baavanaa pOda kroM.
“AaMKaoM kI tklaIfaoM ko ]paya”
 AaMK SarIrka saba sao naajaUk AMga hO.AaMKaoMka toja barkrar rKnao ko ilae hr maumakIna kaoiSaSa krnaI caaihe.
 iksaI BaI ]ma` ko [-nsaana kao idna maoM kmasao kma caar baar AaMKaoM maoM znDa panaI CIDkkr pTpTanaa caaihe.
 sauya- ko saIQao AlT/avaayaaolaoT ikrNaaoM sao AaMKaoMkao bacaanao ko ilae enTI glaor caSmao ka ]pyaaoga krnaa caaihe.
 AaMKaoMko toja kao barkrar rKnao ko ilae kma sao kma Co GanTokI naIMd Ait AavaSyak hO.
 P`aaNa maud/a AaOr Ba`amarI p`aNaayaama sao AaMKaoMkao kafI fayada haota hO.
 knjaoi@Tvaa[-saIsa jaOsao caopI ragaaoM maoM kalaa caSmaa phnao AaOr da@tr kI salaah ko mautabaIk ]paya krnaa caaihe.
 ijanakao baIpI yaa hdya raoga kI tklaIf na hao AaOr sampUNa- Aa%maivaSvaasa hao vaao laaoga KalaI poT iSaYaa-sana kroM.iSaYaa-sana krnao sao idmaaga sao AaMKaoM tk r> phUMcaanao vaalaI kaoiSakaAaoM maoM KUnaka bahava baZnao sao AaMK ko raoga maoM fayada haogaa.
 iksaI BaI fo[sa vaaoSa, fo[sak`Ima yaa caohra Qaaoto samaya saabaUnaka panaI AaMK maoM na jaaya ]saka baohd Kyaala rKoM.
 gaaogalsa yaa nambar vaalao caSmao ko SaISao panaI sao AcCI trh saaf krko hI [stmaala kroM.gando SaISao sao samaacaarp~ yaa iktaba pZnao sao QauMQalaa idKa[ dogaa AaOr QaIro QaIro AaMKko nambar BaI baZnao lagaoMgao.
 najadIkI yaa dUr ko nambar Aato hI ibanaa ivalamba ikyao AcCo icaik%sak sao nambar inaklavaakr caSmaa phnaIe.
 samaacaarp~ yaa iktaba pZto samaya eosaI isqait maoM baOzo kI p`kaSa sarko pICo sao Aae.
 Ca~aoM kao rat maoM pZto samaya AcCo TyaUba laa[Tvaalao Tobala laOmp ka ]pyaaoga krnaa caaihe.
 hra Qainayaa jyaada Kanao sao AaMKka toja baZta hO.
“KaMsaI, JaUkama, jvar svaa[-na FlaU imaTanao ko Aasaana trIko”
 fUidnaa AaOr AdrK ka ]baala pInao sao jvar ]tr jaata hO.
 ka^fI banaato samaya ]samaoM tulasaI evaM fUdInao kI pi tulasaI evaM saUya-mauKIko pana ka rsa pInao sao kYTdayak jvar ]tr jaata hO.
 Pyaaja ka rsa idna maoM tIna caar baar pInao sao FlaUka jvar ]tr jaata hO caaho kDako kI znD hao yaa toja QaUp.
 paMca ga`ama tja, caar ga`ama saUMz, ek ga`ama lavaMga ka caUNa- panaI maoM ]baalakr, baIsa imanaT ko baad ]samaoM Sahd imalaakr pInao sao flaU ka jvar ]tr jaata hO.
 dsa ga`ama hra Qainayaa AaOr tIna ga`ama saUMz kao ]baalakr Sahd ko saaqa pInao sao flaU ka jvar ]tr jaata hO.
 ek cammaca pIprmaUla ka caUNa- Sahd ko saaqa laonao sao baUKar yaa JaUkama ka jvar ]tr jaata hO.
 garma dUQa ko saaqa hild AaOr kalaI imarca imalaakr pInao sao baUKar AaOr jvar ]tr jaata hO.
 fUidnao ko rsa ko saaqa Sahd imalaakr dao dao GanTo ko baad laonao sao nyaUmaaoinayaa ka jvar ]tr jaata hO.
 kalaI imarca ka caUNa- tulasaI ko rsa AaOr Sahd ko saaqa laonao sao SardI-jaukama ka jvar ]tr jaata hO.
 tulasaI ka rsa, kalaI imarca AaOr gauD ka ]baala banaakr ]samao inambaU inacaaoDkr pInao sao malaoiryaa ka jvar ]tr jaata hO.
 tulasaI ko 10 ga`ama rsako saaqa AdrK ka paMca ga`ama rsa imalaakr pInao sao malaoiryaa ka jvar ]tr jaata hO.
 kDako kI zND sao AanaovaalaI kmpna AaOr jvar dUr krnao ko ilae tIna ga`ama Ajavaa[-na ka caUNa- garma panaI ko saaqa inagala jaanao sao znD dUr haogaI AaOr psaInaa BaI Aanao lagaogaa.
 svaa[na FlaU caopI raoga hO.maaMsa maTna Kanaa baMd ikjaIe.kuC BaI kaya- krnao ko baad Apnao haqa enTIsaoiPTk saabaUna yaa p`vaahI sao AcCI trh Qaao[e.svaa[na FlaUka galao pr phlao Asar pDta hO.CIMk AaOr galaomaoM Asar haoto hI icaik%sak sao jaaMca krako ]sakI rsaI AaOr dvaa[ ilajaIe.CIMk yaa KaMsato samaya mauH pr $maala rKIe.ApnaI kao[ BaI caIja pirjana [stmaala na kroM ]saka baohtr Kyaala rKIe.
 tIna [laayacaI AaOr paMca kalaI imarca Saamakao panaI maoM rKkr sabaoro daonaaoM kao masalakr idna maoM tIna caar baar pInao sao SarIr maoM sadOva rhta jaINa- jvar dUr haogaa.
 tulasaI ka rsa dsa ga`ama, paMca ga`ama kalaI imarca ka caUNa- AaQaa camaca Sahd ko saaqa imalaakr pInao sao Ta[fao[D ka jvar ]tr jaata hO.
 ra[- yaa sarsaaOM ko tola ka maailaSa krnao sao saust SarIr maoM caUist-sfUit- AaOr tajagaI AayaogaI.
 AdrK, inambaU AaOr tulasaI ko rsa ko saaqa Sahd imalaakr pInao sao SarIr maoM AkDna AaOr saustI dUr haotI hO, SardI-JaUkama dUr haota hO.
 sa#t BaUK kao SaaMt krnao ko ilayao Kanaa Kanao sao phlao znDI imaza[- KaeM.
 fla, saibjayaaoM ka rsa AaOr AMkuirt Aahar naasto maoM laonao sao dao phr maoM BaUK kma lagaogaI.
 naak ka Aga` Baaga AaOr ]prka haoMz tIsa saokIMD tk dbaanao sao BaI BaUK SaaMt haotI hO.
 ]pvaasa drimayaana p`aNa maud/a krnao sao BaUK SaaMt hao jaayaogaI.
 Kanaa Kato samaya Aapka Qyaana Anya baataoM maoM koind/t krnao sao BaI p`jvailat BaUK SaaMt haotI hO.
 Kanaa Kato samayaantr qaaoDa panaI pInao sao BaI p`jvailat BaUK SaaMt haotI hO.
 Kanaa Kanao sao phlao ek igalaasa ptlaI CaC pInao sao BaI p`jvailat BaUK SaaMt haotI hO.
 ArDusaIkI dao tIna pi yaad rho Agar Aapkao jaIvaaNau saMk`maNa yaanao vaa[-rla [-nfo@Sana hO tba ibanaa dorI ike AcCo Da@Tr sao [-laaja kra[-e AaOr dI ga[ dvaa[- ka pUra ka^sa- kroM.Da@Tr nao dI hu[- Kanao pInao kI ihdayataoM ka sa#t palana ikjaIe.
 sadI-yaaoM maoM galaa saaf rKnao ko ilae garma panaI maoM namak imalaakr kullao kroM.

hr samajadar [-nsaana kao AcCI trh maalauma haota hO ik iksa caIja ]sako poT yaa saoht kao AnaukUla nahIM AatI.eosaI caIjaaoM sao prhoja krnaa caaihe takI saaz p`itSat ibamaairyaaoM sao hma bacao rhoM.Aapkao jvar yaa Jaukama drimayaana BarpoT Kanaa ja$r Kanaa caaihe ijasasao raoga p`itraoQak Sai> banaI rho.
“icanta dUr krnao ko ]paya”
 icanta naIMd kI duSmana hO.icanta k[- p`karkI haotI hO.icanta kao jaD sao dUr krnaa caaihe.
 Agar Aap kao[- Baya, idvaasvaPna, AitSaya saO@sa, Ait maaoTapna, laGautaga`Miqa yaa AnaavaSyak gau$taga`Miqa, iksaI YaDyaM~ ko iSakar, AamadnaI sao jyaada Kca- ko iSakar hao tba Aapkao caOnakI naIMd nasaIba nahIM haogaI.
 Aapko sahkmaI- ko saaqa kao[- manamaaoTava yaa matBaod hao tao ]sao jaild inapTakr maolaimalaap kI Baavanaa pOda kroM.
 Agar ]prI AiQakarI sao tklaIf hao tba ]sakI baat maana laao.Agar Aap saxama hao tba ]prI AiQakarI kI kmajaaorI ZUMZkr BaI ]sakao caUp kra sakto hao.yaa CUTkara panao ko ilae vahaM sao tbaadlaa lao laao.
 Pairvaar maoM ivaSvaasa AaOr Baa[-caaro kI Baavanaa baohd ja$rI hO.baccaaoM kao iksaI BaI gaMBaIr samasyaa sao dUr rKao.Pairvaar maoM ivaSvaasa AaOr Baa[-caaro kI Baavanaa baohd ja$rI hO.baccaaoM kao iksaI BaI gaMBaIr samasyaa sao dUr rKao.
 iksaI BaI samasyaa sao Gabarakr yaa mana hI mana GauTna mahsausa krnao sao Aapka jaIvana nak-maya bana sakta hO.
 jaba saaro rasto band haoto idKa[- do tba ApnaI Antra%maa yaanao p`BaukI SarNa laao kuC na kuC hla ja$r inakla Aaegaa.
 baUro samaya maoM isaf- mana kho vaao kBaI mat krnaa.mana AaOr Antra%maako pramaSa- AaOr inaYkSa- ko baad jaao AMitma AcCa fOMsalaa hao ]sa pr gaaOr krko inaNa-ya laoM.
 Apnao jaIvanasaaqaI sao kuC BaI na CupaAao.kizna samaya maoM jaIvanasaaqaI AaOr saccaa ima~ hI madd$p haota hO.
 Aqaaga p`ya%na krnao pr BaI Agar Aapkao manacaahI saflata nahIM imalatI tba inaraSa mat hao.hao sakta hO Aapko Agalao kmaao-Mko fla Aap Baugat rho hao.inarntr pirEama krnao sao ek na ek idna saflata ko svaamaI ja$r banaaogao.
 icanta TIbaI jaOsaI K,trnaak ibamaarI hO.]sakao pnapnao sao phlao hI raoknao ko hr maumakI p`ya%na kroM.
 Apnaa SarIr ek yaM~ maa~ hO AaOr ]sakao sahI trh calaanao ko ilae saMtulaIt Aahar, vyaayaama va Aarama kI ja$rt kao pUra krnaa hmaara Ahma\ kt-vya hO.
 ApnaI ]ma` ko saaqa pcanaSai> k,majaaor haotI jaatI hO.[sailae yauvaavasqaa maoM jaao paOiYTk Aahar hma laoto qao ]sakI jagah saupacya hlka saai%vak Aahar laonaa caaihe.
 Agar AamadnaI kma hao tba ApnaI AavaSyak ja$rtoM pUra krnao pr Qyaana doM.AmaIr ko mahla doKkr Apnao JaaoMpDo jalaayao nahIM jaato.
 yaad rho jaao laaoga sadOva icanta ko iSakar hao ]napr iksaI BaI p`karka vyaayaama, p`aNaayaama, maud/a yaa dvaa[- ka BaI AcCa Asar nahIM haota.icantaka inavaarNa haonao sa saba raoga plaayana hao jaaeMgao.
“baalaaoM kI sahI doKBaala”
 snaana krnao sao phlao sarko baalaaoMkao narma }MgailayaaoM sao campI krnaI caaihe.qaaoDI dormaoM baalaaoMko iCd/ Kula jaaeMgao.baadmaoM iSakaka[ yaa kabaao-ilak saabaUna sao baala Qaaonao sao DOnDrf kI tklaIf sadOva dUr hao jaaegaI.
 jyaadatr laaogaaoMkao DOnDrfkI tklaIf poT maoM kbja yaa eosaIDITI kI vajah sao haotI hO.[-sailae DOnDrf sao sadOva CuTkara panao ko ilae phlao poTkI ibamaarI dUr kroM.
 baalaaoM maoM AaMvalaa yaa naairyala tOla ka [-stmaala krnaa caaihe.
 baalaaoM maoM tOla ko saaqa panaI nahIM imalaanaa caaihe ]sasao BaI DOnDrf kI tklaIf pnaptI hO.
 Pau$YaaoM kao baala hmaoSaa CaoTo yaa maQyama rKnao caaihe jaao p`itidna Qaaonao maoM tklaIf na hao.
 sarko baalaaoM kao DOnDrf kI tklaIf drimayaana naaKUna sao Kujaanaa nahIM caaihe ]sasao tklaIf AaOr baZogaI.
 saMtuilat AaOr saupacya Aahar Aapko poTkao saaf rKogaa.
 poTkao ja$rt sao jyaadaa Kanaa Kakr baZnao na doM ek baar poT baZ gayaa vaao jyaada Kanaa maaMgaogaa @yaUM ik poT maoM laIvar sao jyaada esaID AaOr enJaa[msa Dlaogaa.baadmaoM isaf- p`vaahI pdaqa- laonao pr BaI poT kma nahIM haogaa.
 ek khavat hO “Ait kao gait nahIM”.ja$rt sao jyaada Kanaa, vyaayaama, saO@sa yaa pirEama kuC BaI SarIr ko ilae nauksaanakark hO.
 poT kI tklaIfoM jaOsao kI esaIDITI, k,bja yaa gaOsa kma krnao ko ilae laala imaca- kI jagah hrI imaca- hao sako tao saImalaa yaa kOipsakma imaca- ka ]pyaaoga kroM.
 dala, saibja maoM BaI garma masaalao kI jagah Qainayaa, AdrK, lavaMga, kalaI imaca-, Pyaaja, lasaUna, fUidnaa ka ApnaI p`kRit ko Anausaar ]pyaaoga kroM.
 idla idmaaga kao traotajaa rKnao ko ilae gao[msa AaOr manaaorMjana-enTrTo[nmaonT BaI AavaSyak hO.
 kana maoM isnagQa pdaqa- AavaSyak hO jaao hvaa maoM rho jaIvaaNau AaOr ikTaNau kao Andr jaanao sao rakto hOM.
 DOnDrf ka Asar kana pr BaI haota hO.kana kI %vacaa kao saaf rKnao ko ilae idna maoM dao baar ]MgailayaaoM sao kanako baahrvaalao ihssao kaoo saaf krnaa caaihe.
 kanakao Andr sao saaf krnao ko ilae pIna idyaasalaa[ yaa ]MgalaI ka ]pyaaoga nahIM krnaa caaihe.jaba Kujana ka Asar hao tba $[ vaalaI baDsa pr saovalaaona lagaakr saaf krnaa caaihe.
 kana baar baar Kujaanao sao vaao jahrbaaja hao jaato hOM.
 poT kma krnao ko ilea dala caavala Kanao ko bajaaya caavala ko saaqa [malaI AaOr Pyaaja yaa TmaaTr AaOr Pyaaja sao banaa rsama imalaakr KaeM.rsaovaalaI saibja kao BaI caavala ko saaqa Kanao sao poTkI camaDIko naIcao maod yaa kd AaOr vajana baZogaa nahIM.
 AdrK, Qainayaa, hrI imaca-, hra lasaUna, AcI trh Qaaonaoko baad BaI kuC jamaInaI ikTaNau-saao[la vaamsa- sao poT maoM jaakr kRima pOda krto hOM.vaao gaOsa pOda krko naIMd BaI hrama kr dotoM hOM.saala maoM dao baar yaa Agar poT kI camaDI pr ibanaa vajah KujalaI Aae tba da@tr kI salaah Anausaar kRimakI dvaa[ KanaI caaihe.
“ kuC ]pyaaogaI Aasana “
1 savaa-MgaaMsana:pIz ko bala saIQaa laoT jaayaoM.pOr imalao hue haqaaoM kao daonaaoM Aaor bagala maoM saTakr hqaoilayaaM jamaIna kI Aaor rKoM.Svaasa Andr Barkr pOraoM kao QaIro QaIro 30 Diga`I ifr 60 Diga`I Ant maoM 90 iDga`I tk ]zayaoM.haqaaoM kI sahayata sao kaohinayaaM BaUima pr iTkI hu[- hao AaOr pOraoM kao imalaakr saIQaa rKoM.dao sao dsa imanaT tk kr saktoM hOM.qaa[ra[D kao saik`ya evaM svasqa banaakr maaoTapa duba-lata kdvaRiw maoM kmaI laakr qakana dUr krta hO.dmaa maoM BaI fayada haota hO.ipcyaurITI ga`Miqa ko ik`yaaSaIla haonao sao kdvaRiw maoM kafI ]pyaaogaI hO.
2 Pavana mau@tasana:saIQao laoTkr dayaoM pOr kao poT pr rKoM.daonaaoM haqaaoM kI AmgauilayaaM ek dUsaro maoM Dalato hue GauTnao pr rKoM.Svaasa baahr inakalato hue GauTnao kao dbaakr CatI sao lagaayaoM evaM isar kao ]zato hue GauTnao sao naaisaka spSa- kroM.10 sao 30 saoknD Svaasa raokr [sa isqait maoM rhkr ifr pOraoM kao saIQaa kr doM.]drgat vaayau ivakar ko ilae bahut ]3 Pad\maasana:dnDasana maoM baOzkr daihnao pOr kI jaMGaa pr rKoM.[saI p`kar baayaoM pOr kao daihnaI jaMGaa pr isqar kroM.mao$dnD saIQaa rKoM.zIk ]saI trh jaba qakana AnauBava kroM pOraoM kI isqait ]laTayaoM.daonaaoM haqaaoM kI AnjalaI banaakr baayaaM haqa naIcao dayaaM ]pr rKkr gaaod maoM rKoM.yah Aasana Qyaana ko ilae ]4 vaja`asana:daonaaoM pOraoM kao maaoDkr inatmba ko naIcao rKoM.eiDyaaM pICo baahr kI Aaor inaklaI hu[- tqaa haqa ko pMjao inatmba pr pr saIQaa rKoM.pOraoM ko AngaUzo ek dUsaro sao lagao hue haonao caaihe.kmar gaIvaa evaM isar saIQao rKoM.haqaaoM kao GauTnaaoM pr rKoM.yah Aasana manakI caMcalata kao dUr krta hO.Baaojana ko baad ikyaa jaanaovaalaa yah ek maa~ Aasana hO.[sa sao Apcana, Amlaip5 maNDUkasana:vaja`asana maoM baOzkr daonaaoM haqaaoM kI mau{I band krko AMgaUzo kao AmgauilayaaoM sao Andr dbaa[e.danaaoM maui{yaaoM kao naaiBa kao daonaaoM AaOr lagaakr Svaasa baahr inakalato hueo saamanao Jauike.d/iYT saamanao rho.isar kao QaIro QaIro naIcao jaUkato Aapka kpala jamaInakao Cue tba tk jauka[e.qaaoDo idnaaoMko pScaat Aap [-sa isqait maoM sar jamaIna tk lao jaanao maoM kaimayaaba haoMgao.AgnaaSaya yaanao poink`yaasa kao saik`ya krko [nsyauilana jyaada bananao maoM sahayak haota hO.]dr raogaao maoM laaBadayaI haota hO AaOr poTkI cabaI- hTakr poT kma krta hO.
6 Savaasana:pIz ko bala BaUima pr laoT jaa[-e.daonaaoM pOraoM ko baIca ek fuT ka Antr hao.daonaaoM haqaaoM kao BaI jaMGaaAaoM sao dUr rKto hue AaMKo band gad-na saIQaI pUra SarIr tnaava riht isqait maoM hao.QaIro QaIro caar paMca baar gahra Svaasa fofDaoM maoM BaroM va baahr CaoDoM.ek idvyanaad ka EavaNa krto hue ivacaar kroM ik maora hdya pUNa- svasqa tnaava riht va pUNa- ivaEaama kI Avasqaa maoM hO kao[- raoga yaa ivakar maoro hdya maoM nahIM hO.ivacaar kroM ik Aapko SarIr sao Aa7 Qanaurasana:poT ko bala laoT jaa[-e.GauTnaaoM sao pOraoM kao maaoD, kr eiDyaaM inatmba ]pr rKoM.GauTnao evaM pMjao ek dUsaro sao imalao hue hao.daonaaoM haqaaoM sao pOraoM kao TknaaoM ko pasa sao pkiD,yao.Svaasa Andr Barkr GauTnaaoM evaM jaMGaaAaoM kao k`maSa: ]zato hue ]pr kI Aaor tanao.haqa saIQao rKkr ipClao ihssao AaOr CatI iga`vaa evaM isar kao BaI ]pr ]za[-e.isaf- poT ko bala BaUima pr iTko rhoM.yah AakRit QanauYa ko samaana hao jaayaogaI.[-sa isqait maoM 10 sao 30 saoknD Svaasa raokkr CaoDto hue k`maSa: pUva- isqait maoM Aa jaa[-e.mao$dnD kao lacaIlaa evaM svasqa banaata hO.savaa-[-kla spaoMDaolaa[iTsa kmar dd-evaM ]dr raogaaoM maoM Aarama dota hO.gaudao-M kao puYT krko maU~ ivakaraoM kao dUr krta hO.
8 SaIYaa-Sana:jamaIna pr caTa[- yaa cadr ibaCakr dayaoM haqa kI hqaolaI pr baayaoM haqa kI hqaolaI rKkr ]sa pr isar rKto hue daonaaoM haqa kI kuhnaI kao 90 iDga`I sao caTa[- pr AaOMQaa laoTkr iTkaeM.isar AaOr daonaaoM pOraoM ko baIca 125 iDga`I kaoNa banaakr pOraoM kao jamaIna sao JaTka doto hue isar ko bala ]pr ]zaeM.SarIr QaIro QaIro saIQaa kroM AaOr baolaoMsa banaayao rKoM.tIna sao paMca imanaT tk [-sa isqait maoM rhnao sao SarIr maoM r@tcaap ka pirBa`maNa baZogaa.isar ko Baaga AaOr AaMKao maoM r@t pirBa`maNa baZnao sao AaMKao ka toja baZogaa naMbar kma haoMgao.isar dd- AaQaaSaISaI maoM Aarama imalaogaa.hdya raoga maoM BaI Aarama imalaogaa.Eauit evaM smarNa Sai@t kao baZata hO.haina-yaa kbja kao dUr krta hO jazraigna kao p`idPt krta hO.poTka maaoTapa dUr krta hO.Sauw r@t maistYk kao imalanao sao baalaaoM ka JaD,naa band haota hO AaOr safod baala jaild nahIM Aato.
9 mayaurasana:daonaaoM haqaaoM kao saamanao imalaakr AmgauilayaaM pICo kI Aaor krko phlao GauTnaaoM ko bala baOize.Svaasa Andr Barkr kaohinayaaoM kao naaiBa ko daonaaoM Aaor lagaato fue pOraoM kao QaIro QaIro pICo kI Aaor saIQaa kr do.pUro SarIr ka Baar kaohinayaao pr rhogaa.pUNa- isqait maoM isar evaM pOr samaanaantr ]zo hue haoMgao.yakRt gaudo- AgnaaSaya saBaI kao laaBa haota hO.maQaumaoh ko raoigayaaoM ko ilae fayadomand hO.kbja kao hTakr esaIDITI maoM Aarama dota hO.
10 isaMhasana:saUyaa-iBamauK haokr vaja`asana maoM baOzkr GauTnaaoM kao qaaoDa Kaolakr rKoM.haqaaoM kI AmgauilayaaM pICo kI Aaor krko pOraoM ko baIca saIQaa rKoM.Svaasa Andr Barkr ijavha kao baahr inakailayao.saIQaa doKto hue Svaasa kao bahr inakalato hue isaMhvat\gaja-naa kIijae.[sa p`kar caar paMca baar krnaa caaihe.isaMhasana krnao ko baad galao maoM rhI icaknaahT kao dUr krnao ko ilae galaa Aavaaja ko saaqa saaf kroM [sasao galao maoM Krasa nahIM haotI.TaMisala qaayara[D va Anya galao sambnQaI raogaao maoM ]pyaaogaI hO.kana raoga va AspYT ]ccaarNa Kasa krko CaoTo baccaaoM ko ilae mah11 taDa,sana:KDo haokr daonaaoM haqaaoM kao dIQa- Svaasa Barto hue ]pr ]za[e.jaOsao jaOsao haqa ]pr ]zo vaOsao vaOsao hI pOr kI eiD,yaaM BaI ]zI rhnaI caaihe.SarIr ka Baar pMjaaoM pr rhogaa evaM SarIr ]pr kI Aaor pUrI trh sao tnaa rhnaa caaihe.dIQa- Svasana sao fofDo saud/Z evaM ivastRt haoto hOM.yah Aasana ]Mcaa[- vaRiw ko ilae savaao-12 hsaasana: p`aNaayaama, vyaayaama, maud/a, podla calanaa Ktma haonaoko baad AntmaoM yah Aasana haqa AakaSakI AaOr ]Mcaa krko KDo KDo ikyaa jaata hO.samauh maoM iksaI BaI hasya ivanaaod vaalaI baat yaad krko mau> mana sao A+hasya ikyaa jaata hO.hMsato hMsato isaf- ek dUsaroko saamanao hasya maud/a maoM doKkr AaOr hMsaI AatI hO.[sa Aasana sao SarIr AaOr manakI glaaina, icaMta, qakana dUr haokr Aahlaad\k Aanand imalata hO.jaao Aapko hdya, baIpI, icantakao kma krta hO.Aap qaaoDI dor ek AlaaOikk Aanand ka ehsaasa krto hOM.