30 Days of Yoga for Beginners in Hindi - Day 8 शुरुआती योगा अभ्यास दिन 8 Siddhi Yoga
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- Опубліковано 19 сер 2022
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क्या आप योग का अभ्यास शुरू करना चाहते हैं लेकिन यह नहीं जानते कि शुरुआत कहाँ से करें? और मत देखो! यह 30 दिनों की वीडियो श्रृंखला शुरुआती लोगों के लिए एकदम सही है और आपको योग की मूल बातें सिखाएगी। आप सीखेंगे कि कुछ पोज़ कैसे करें, कैसे सही तरीके से सांस लें और अपने दिमाग और शरीर को कैसे आराम दें। तो आप किसका इंतज़ार कर रहे हैं? बेहतर स्वास्थ्य के लिए आज ही अपनी यात्रा शुरू करें प्रमाणित प्रमुख योग प्रशिक्षक तारा दत्त जी के साथ!
Are you looking to start practicing yoga but don't know where to begin? Look no further! This 30 days video series is perfect for beginners and will teach you the basics of yoga. You'll learn how to do a few poses, how to breathe correctly, and how to relax your mind and body. So what are you waiting for? Start your journey to better health today with Certified Lead Yoga Instructor Tara Dutt Ji!
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Credits:
Yoga Instructor: Tara Dutt
Camera: Preetam Mata
Editing: Shubham Bhandari
Producer: Meera Watts
Copyrights: Siddhi Yoga International Pte Ltd
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शुभ प्रभात! सिद्धि योग में आपका फिर से स्वागत है!
एक सप्ताह पूरा करने के बाद, आज हम सूर्य नमस्कार नामक एक बहुत ही महत्वपूर्ण योगाभ्यास सीखेंगे।
शुरू करने से पहले, देखते हैं कि सूर्य नमस्कार का अभ्यास किसे नहीं करना चाहिए: हाई बीपी वाले लोग, कोरोनरी धमनी की बीमारी, स्लिप डिस्क या जिन्हें स्ट्रोक, हर्निया या आंत्र तपेदिक है। रीढ़ की हड्डी की समस्या वाले लोगों को सूर्य नमस्कार का अभ्यास करने से पहले डॉक्टर से सलाह लेनी चाहिए। अधिकांश महिलाओं को मासिक धर्म के दौरान अभ्यास से लाभ हो सकता है। लेकिन भारी या दर्दनाक माहवारी के मामले में, एहतियात के तौर पर इससे बचना चाहिए। गर्भावस्था के दौरान सूर्य नमस्कार का अभ्यास बारहवें सप्ताह की शुरुआत तक किया जा सकता है। बच्चे के जन्म के 40 दिन बाद इसे धीरे-धीरे शुरू किया जा सकता है।
(0:53) प्रार्थना
आइए सबसे पहले अष्टांग योग के निर्माता ऋषि पतंजलि को सम्मान दें।
हम ओंकार जप से प्रारंभ करते हैं।
ॐ!
योगेन चित्तस्य पदेन वाचां ।
मलं शरीरस्य च वैद्यकेन ॥
योपाकरोत् तं प्रवरं मुनीनां ।
पतञ्जलिं प्राञ्जलिरानतोऽस्मि ॥
ॐ!
अनुवाद: (जो) योग से चित्त की अशुद्धि को दूर करता है, वाणी की अशुद्धि को व्याकरण से और शरीर की अशुद्धि को औषधि से दूर करता है; ऐसे महान संत पतंजलि को मैं हाथ जोड़कर नमन करता हूं।
(1:41) गरम होने के लिये व्यायाम
(1:58) टांगों को हिलाना
(2:28) तितली की स्थिति
(3:09) तितली की स्थिति में झुकना
(3:56) जानू शीर्षासन की तरह झुकना
(4:46) तितली की स्थिति
(5:05) सुखासन में बग़ल में झुकना
(5:52) सुखासन में मुड़ना
(6:35) गतिशील मार्जरासन
(7:58) लेग ट्विस्टिंग के साथ अधो मुख श्वानासन
(9:10) स्थिति 1- प्रणामासन
(12:05) स्थिति 2- उर्ध्व हस्तासन
(12:29) स्थिति 3- उत्तानासन
(13:36) स्थिति 4- अश्व संचालन
(14:23) स्थिति 5- दंडासन या फलकासन
(14:48) स्थिति 6- अष्टांग नमस्कार
(15:30) स्थिति 7- भुजंगासन
(16:28) स्थिति 8- अधो मुख श्वानासन
(17:25) स्थिति 9- अश्व संचालन
(18:16) स्थिति 10- उत्तानासन
(18:40) स्थिति 11- उरद्वा हस्तासन
(18:51) स्थिति 12- प्रणामासन
(18:59) दूसरा सूर्य नमस्कार
(23:35) तीसरा सूर्य नमस्कार
(23:40) प्रणामासन
(24:03) उर्ध्व हस्तासन
(24:05) उत्तानासन
(24:09) अश्व संचालना
(24:15) दंडासन
(24:24) अष्टांग नमस्कार
(24:33) भुजंगासन
(24:38) अधो मुख श्वानासन
(24:47) अश्व संचालना
(24:56) उत्तानासन
(25:04) उर्ध्व हस्तासन
(25:10) प्रणामासन
(25:18) चौथा सूर्य नमस्कार
(26:44) बालासन
(27:30) शवासन
(30:30) प्रार्थना
हम वहीं समाप्त करते हैं जहां हमने शुरू किया था, ओंकार जप और प्रार्थना।
ॐ पूर्णमदः पूर्णमिदं पूर्णात्पूर्णमुदच्यते ।
पूर्णस्य पूर्णमादाय पूर्णमेवावशिष्यते ॥
ॐ शान्तिः शान्तिः शान्तिः ॥
अनुवाद: वह पूर्ण (दिव्य चेतना) है। यह भी पूर्ण (आंतरिक/व्यक्तिगत चेतना) है। एक पूर्ण से दूसरा, पूर्ण प्रकट होता है (ईश्वरीय चेतना से, आंतरिक या व्यक्तिगत चेतना प्रकट होती है)। पूर्ण में से पूर्ण निकालने पर पूर्ण ही रहता है (चेतना पूर्ण है और रहती है)।
तीन बार शांति का जाप तीन प्रकार के विश्व दुखों को दूर करने के लिए किया जाता है। - Навчання та стиль
Join 14-Days Free Yoga Classes हमारे 14 दिवसीय निःशुल्क प्रशिक्षण में शामिल हों: www.siddhiyoga.com/free-online-yoga-classes
Thank you sir
Welcome
❤❤❤
Surya namaskar karke bahut Anand aya sir❤
Best yoga vedio ever
आभार 🙏
Third time done
खुप छान
Dhanyawaad 🙏
Day-8 done ✅ thank you guruji
bahut ache
8 days complete 👍🏻
Completed
Wonderful!👌
🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🌹
7 day complete
trying to get over depression with this , thanks
Dhanyavaad gurujii 🙏
🙏
Thank you very much sir.🙏🙏 I got a lot of positive changes after joining this series. But I did not get any flexibility in my body. Day 8 ✅
Dhanyawaad. aap iska abyaas kare aapko dheere dheere flexibility lagegi
Very nice sir ,, thanks for such gud vedios..keep making more sir..🙏
sure
You are one of the best yogacharya in the world
Thanks🙏
Right
Day 8th complete. One of the best series and the way you speak prayers are so soothing and peaceful. Dhanyawaad Guruji. 🙏
Well Done. Keep it up👌 . Thanks
thanks sir 8 complete
Well Done. Keep it up👌
Namaste sir, Thankyou sirji for you guidance.
This is the best yoga teacher
Pranam guruji
🙏
#suryanamaskar
Pranaam gurudev ji ..8 din pure ho gye 🙏
Om shanti sir I am sushma from Mansa Punjab i am following you last 8 days sir thanks you change my totally life ❤
Again done
Well Done. Keep it up👌
Guru ji 🙏❤️
धन्यवाद गुरुजी पहेले दिनसे एपिसोड देखते हुवे योग अभ्यास कर रही हूं । बहोत अच्छा मेहसूस कर रही हूं। आप बहोत ही सरलता हे स्पष्टीकरण देते हैं। 'बहोत अच्छे' बोलके एन्करेज करते हैं । तो अच्छा लगता हैं।
पहले दिन पुरा एपिसोड देख लेती हूं। अगले फिरसे वहीं एपिसोड देखते हुवे साथ में करती हूं। दो बार देखनेसे पुरा अभ्यास अच्छी तरह समज आ जाता है और रिव्हिजन हो जाती हैं। धन्यवाद पुनःश्च 🙏🙏🙏
Dhanyawad🙏
Good Morning sir mera 8day complete ✅
Good morning. keep it up👌
Day 8 complete ✅🙏
Well Done. Keep it up👌
8 th day completed 😀thank you sir 🤗
Well Done. Keep it up👌
प्रणाम गुरु जी ! पहले दिन से आपके साथ योग कर रही हूं। अच्छा महसूस हो रहा है
बहुत अच्छा किया और इसे जारी रखें
8th day completed Gurujii. 😊
दिन आठ पूर्ण
bahut badiya
Namaste guruji .. aaj maine 8wa din ka yoga poora kiya ...mere body me flexibility badhi hai aur kamar dard me bhi bahut farq hai ...aapka bhut bhut dhyanwaad
Namaste!🙏
Thank you guru ji 🙏🏻
🙏
Day 8 done
Well Done. Keep it up👌
Parnam guru ji 🙏 aapke saath phle din se yog kr rhi hu aaj 8th din pura kiya bohot acha lg rha hai yog krke..
bahut achchha 👏❤ ise jaaree rakho. rojaana yog karen aur svasth rahen.
Namste Sir, today's my 8th days, I have joined u 8days before. My experience is so good. Your instructions, position, speech and prayers everythings are different and better than others. 🙏🙏👍👍
Thank you ji. Keep watching and sharing with others who can get same benefits.🙏
Good morning sir, 8th day is completed.
I have one question sir. My upper body is not too much flexible. So aage jhukne Wale aasan pure nahi ho paate. I try my best . But pura pose nahi ho paata. Is that ok.?
Please suggest it. Thank you
Mai bhi guru ji aapke sath pehle din se hi hu aur roj yoga kar rhaa hu aur ese jari rakhuga
Bahut badiya.. karte rahiye👌
Thank you guru ji
dhanyavaad🙏
Guru ji om mantr ka ucharan Or awstha kaise rhegi ispe bhi viedo bnayega please🙏❤
Koti koti dhanywad aapka is behtrin series k liye..... Bhot hi achha anubhav hota h aapke sath sath yoga krke 😊
8th day complete,ananad ki anubhuti🙏thanku guruji
Well done 👌
I Developed Interest in Meditation But Unable to Sit for Even 2 Mins,I Had No Strength And Flexibility at All, It's Already Day 8,There is Some Small Noticable Changes And i am Looking Forward to Complete This Series. Thank You Very Much.
You're welcome! 🙏
Om sir
Thank you so much sir 🙏
Most welcome🙏
आज का योग अभ्यास बहुत ही सुखद था । बहुत अच्छा लगा बहुत बहुत धन्यवाद आपका🙏
धन्यवाद 🙏
Day 8 complete👌💯 thanks Guruji
Well Done. Keep it up👌
Pranam guruji 8din ho gye krte hue bhut achchi filling
Bahut badiya.👍
Very nice feeling after completing 8th day
Keep it up 👌
8 day bhi complete
Thanks GURUJI,8TH DAY COMPLETED
Well Done. Keep it up👌
Thank you very much sir..
Day 8 completed
Well Done. Keep it up👌
Good
👍👍👍
🙏
8th day completed. Feel very relaxing😊😊😊.
Well Done. Keep it up👌
आठवां दिन पूर्ण
bahut ache
🙏🙏😌
🙏
8 days complete ✅ positive vibes ☺️
Very Well Done. 👌❤ Keep it up🙌
Hello sir Day 8 completed 😀
TYSM 🙏♥️
You're welcome! 🙏
8days complete sir ❤
Well Done. Keep it up👌
8th day yoga complete 😊
Well Done. Keep it up👌
नमस्ते गुरुजी
मेरी उम्र 27 है
मुझे दाए पैर के घुटने में दर्द रहता है हल्का हल्का
मेरा 7 दिन का योग आपके वीडियो से कंप्लीट हो गया है
मुझे बहुत अच्छा महसूस होता है।
लेकिन मेरे घुटने का दर्द पहले से बड़ गया।
Pls muje btaye ki kaun sa yoga mere liye sahi rhega
Aap is video ke madhyam se abhyas kar sakte hai ye video specially knee pain relief ke liye banayi gayi hai , niche apko video ka link diya gaya hai.
ua-cam.com/video/JoCPUTYdYkk/v-deo.html
8 day's complete 👍
Well done.🙏
8day complete
Well Done. Keep it up👌
🙏sir
🙏
Complete 30 Days Playlist is here ua-cam.com/play/PL7SWM0gM_hB0Lz35_3R6I3t06P6dz1-t6.html
Good morning! Welcome to Siddhi Yoga!
After completing a week, today we learn a very important yogic practice called Surya Namaskar. Most lifestyle diseases can be overcome with Surya Namaskar, which stimulates Surya Nadi. Surya Namaskar is a series of 12 physical postures. It flexes and stretches the spinal column and limbs to the maximum. The whole series gives a profound stretch to the entire body that no other form of exercise can match. This yogic cardio is done sequentially and rhythmically to benefit the whole body and all the systems.
Before we begin, let’s see who should not practice Surya Namaskar: people with high BP, coronary artery disease, slipped disc or those who have had a stroke, hernia or intestinal tuberculosis. People with spinal problems should consult a medical expert before practicing Surya Namaskar. Most women can benefit from the practice during menstruation. But in case of heavy or painful periods, one may want to avoid it as a precaution. During pregnancy, Surya Namaskar can be practiced until the beginning of the twelfth week. After childbirth, it may be gradually commenced 40 days after delivery.
(0:53) Prayer
Let’s first offer respect to Sage Patanjali, the creator of Ashtanga Yoga.
We begin with Omkar chanting.
ॐ!
योगेन चित्तस्य पदेन वाचां ।
मलं शरीरस्य च वैद्यकेन ॥
योपाकरोत् तं प्रवरं मुनीनां ।
पतञ्जलिं प्राञ्जलिरानतोऽस्मि ॥
ॐ!
Translation: (The one who) removes the impurities of the Chitta through Yoga, removes the impurities of the speech through Grammar and impurities of the body through medicine; to such a great sage, Patanjali, I bow with folded hands.
(1:41) Warm-up Exercises
We begin with warm-up practices. Most of these practices have been learnt before. Before we learn the actual Surya Namaskar, we condition our bodies for the same.
(1:58) Shaking of the Legs
We slowly shake our legs to improve blood and energy circulation. It’s the easiest way to start the warm-up exercises.
(2:28) Butterfly position
Benefits: It improves blood and energy circulation to the hip joints, inner thigh muscles and lower back. It improves the functioning of digestive, excretory and reproductory systems.
Contraindications: This practice should not be done in case of toe, foot, knee, hip or back pain, injury or surgery.
(3:09) Bending in the Butterfly position
Benefits: This improves the blood and energy circulation in the hip joints, opens the heart and lung region and relieves stiff back.
Contraindications: This practice should not be done in case of back pain and hip or abdominal surgeries.
(3:56) Bending like Janu Shirasana
Benefits: This practice stretches the entire leg and puts pressure on the abdomen and hips. It relieves stiff back, opens the lung region and improves the functioning of the heart.
Contraindications: People with back, spine, shoulder or neck problems must not do this practice.
(4:46) Butterfly position
We again do this practice for opening the hip joints.
(5:05) Sideward Bending in Sukhasana
Benefits: This practice improves the breathing capacity peculiarly by stretching the lung muscles from each side. It gives a subtle stretch to the spine.
Contraindications: People with back pain must do this practice under supervision.
(5:52) Twisting in Sukhasana
Benefits: Spinal twists help the optimal functioning of the principal organs of the abdominal cavity, thoracic cavity and neck region. It improves the digestive, excretory and respiratory systems. It improves blood and energy circulation towards the internal organs and rejuvenates their health and functioning.
Contraindications: People with back and neck pain must practice under the guidance of a Yoga therapist. Surgery patients must practice Spinal Twists with prior consultation.
(6:35) Dynamic Marjariasana
Benefits: It strengthens and gives flexibility to the spine and back muscles. It improves the respiratory and digestive systems. It also aids in the functioning of thyroid glands.
Contraindications: People with neck and back pain must not practice the second position of Dynamic Marjariasana. Surgery patients should also be careful while practicing the same.
(7:58) Adho Mukha Shvanasana with Leg Twisting
Benefits: It increases blood circulation to the head and heart, calming the mind. It affects all the organs in the abdominal cavity in a unique way. Thus, it has a curative effect on headaches, insomnia, anxiety and tiredness. It is also effective for hair and eye problems.
Contraindications: People with neck and back pain must not do this practice. Surgery patients should also be careful while practicing the same.
(9:10) Position 1- Pranamasana
Benefits: This position helps to correct our posture and its defects. It leads to a perfectly straight body which is tension free and at complete ease.
(12:05) Position 2- Urdhva Hastasana
Benefits: This position gives a complete stretch to the entire body, from feet to head. It completely removes tiredness and readies the practitioner for further workout.
(12:29) Position 3- Uttanasana
Benefits: The posterior body is stretched completely. Bending down improves blood and energy circulation of the abdominal organs, improving their functions. In this position, circulation towards the head and heart also increase. This position also alleviates cough and cold.
(13:36) Position 4- Ashwa Sanchalana
Benefits: Most of the stretch of this asana is on the front of the thighs, hips, abdominal muscles, back and neck. It puts pressure on the stomach and improves digestion.
(14:23) Position 5- Dandasana or the Plank pose
Benefits: It strengthens the core, arms, shoulders and lower limbs. It puts pressure on the abdomen, increasing blood and energy circulation and improving digestion.
(14:48) Position 6- Astanga Namaskar
Benefits: This position works positively on all the endocrine glands-pineal, pituitary, thyroid, thymus, adrenal, reproductory and adrenal cortex glands.
(15:30) Position 7- Bhujangasana
Benefits: It strengthens and improves the spine’s flexibility, stretches the abdominal region, opens the chest and heart region and strengthens arms and shoulders. It alleviates back and neck pain.
(16:28) Position 8- Adho Mukha Shvanasana
Benefits: The main stretch of this position is in the back of the neck, upper back and back of the legs. This position increases blood and energy circulation towards the head and heart region, opens blocked sinuses, and improves digestion and excretion.
(17:25) Position 9- Ashwa Sanchalana
Benefits: Most of the stretch of this asana is on the front of the thighs, hips, abdominal muscles, back and neck. It puts pressure on the stomach and improves digestion.
(18:16) Position 10- Uttanasana
(18:40) Position 11- Urdva Hastasana
(18:51) Position 12- Pranamasana
(18:59) Second Surya Namaskar
(23:35) Third Surya Namaskar
(23:40) Pranamasana
(24:03) Urdhva Hastanasana
(24:05) Uttanasana
(24:09) Ashwa Sanchalana
(24:15) Dandasana
(24:24) Ashtanga Namaskara
(24:33) Bhujangasana
(24:38) Adho Mukha Shvanasana
(24:47) Ashwa Sanchalana
(24:56) Uttanasana
(25:04) Urdhva Hastanasana
(25:10) Pranamasana
(25:18) Fourth Surya Namaskar
(26:44) Balasana
Benefits: This forward bend in Vajrasana helps in abdominal breathing and relaxes the upper and lower limbs of the body. It increases circulation towards the head and heart. It also pressurizes the stomach and improves digestion.
Contraindications: People with abdominal, neck and back pain, surgeries, and frozen shoulders must avoid this practice.
(27:30) Shavasana
Benefits: There is a complete body and mind rest in this asana. This has been proven therapeutic and curative for many lifestyle diseases like diabetes, hypertension, insomnia, etc.The most significant part of Shavasana is that it increases body awareness with deep rest.
Contraindications: People with schizophrenia, bipolar disorders, or other mental disorders should not practice Shavasana. Because they are already under a hallucination, this practice worsens their symptoms.
(30:30) Prayer
We end where we began, Omkar chanting and praying.
ॐ पूर्णमदः पूर्णमिदं पूर्णात्पूर्णमुदच्यते ।
पूर्णस्य पूर्णमादाय पूर्णमेवावशिष्यते ॥
ॐ शान्तिः शान्तिः शान्तिः ॥
Translation: That is Complete (divine consciousness). This is also Complete (inner/individual consciousness). From one Complete another, Complete manifests (from divine consciousness, inner or individual consciousness manifests). Taking out Complete from the Complete, only Complete remains (Consciousness is Complete and remains).
Three times Shanti is chanted to remove three types of world miseries.
After a comfortable amount of time, eyes are opened to feel the rejuvenation of today’s practice. One experiences the effects of the Surya Namaskar and Shavasana on the body and feels a light of gratitude, love and compassion in the heart. Remembering the Guru, elders, friends and the Lord, one bows to them.
आठवां दिन योग करते हुए पूर्ण हुआ।
Well done👏👌
8th day completed
Well Done. Keep it up👌
प्रणाम गुरु जी आज मेरे पूरे 8 दिन पूरे हो गए
बहुत बड़िया
I have completed 8days yoga
Very Well Done. 👌❤ Keep it up🙌
Aaj 8 days ho gye bahut hi halka mahsus ho raha hai
bahut ache
8th day is complete
Well Done. Keep it up👌
Guru ji yog or meditation ke pahle nahana jaruri hai
Yog or nahane ke bich mai samayantral hota hai apko wo maintain karna hota hai, nahane ke bad apko 30 minute bad yoga karna chahiye or yoga karne ke bad bhi apko 30 se 45 minute bad yoga karna chahiye jis se body ka temperature normal ho jaye.
Guru ji mujse roj samay pr yog nhi ho pata mai kbhi subah kr leta hun kb sham ko, isse koi dikat to nhi hai na
Nahi koi dikkat nahi hai . Dono time aap kar sakte hai .
Mera 8 din complete ✅
Well done.👏👏
Namaste sir.. If we want to do daily surya Namaskar what time we hv to do means 9th day ka full yoga krne ke bad krna hai ya starting mein
Aap pahle surya namaskar se starting kar sakte h fir day-9 kar sakte hai.
All gud..thx for your videos One request please speak less n do more. Thank u
Sir namste
Maine sention 1ka
21days complite kiya tha .
Ab 30days me.aaj8 ve din ka yoga complite kiya
Well Done. Keep it up👌
guru ji mai yoga ke baad meditation kr sakti hu
Ji, kar sake hai
Sir breast me gantho ko door krne ke liye Yog btadijiye
Aap pahle doctor se consult kare , or unse bhi salah le hamne apko kuch asan niche likhe hai aap iska abhyas kar sakte hai ,
Child’s Pose, Seated Spinal Twist,Warrior II, Cow Face Pose, Bridge and Wheel Pose, Fish Pose,
Varicose ka yoga kaun
आपको शीघ्र ही यह जानकारी प्राप्त करवाएंगे |🙏
Adha ghanta bahut hai fit rakhne k liye? ya jayda time krna chahiye?
Shuru main adha ganta bahut hai. Agar ho sake to ek ghanta dena chahiye apne shariri ko tandurust rakhne ke liye.
Sir ham roj 108 Surya namaskar kare to acha he ?
krpaya ise apanee kshamata ke anusaar karen aur apane shareer kee bhee sunen.
@@SiddhiYogaHindi sir par hame wet kam karna he to kya 108 Surya namaskar karke ham 5 kilo wet kam kar sakte he ?
Periods mein yoga kr sakte hai ????
Ji nahi. Par yeh wala kar sakte hain ua-cam.com/video/VgsWf7mv7yI/v-deo.html
Thanks sir for reply
Pranam Guruji. I am 73 year old lady.kuch mera nai karna hota hai. Is it ok ?
Pranam! Ji. अपने शरीर की सुनें और केवल वही करें जो आप आराम से कर सकें।
Gurudev ajj haato ki koniyo mei bohot dard ho rha hai .
Aap sukshm abhyas se aarambh kijiye (joint movements ) fir aap ye abhyas kijiye or yadi dard jyada hai to kuch din rest kijiye .
@@SiddhiYogaHindi rest kr baad sahi ho gya gurudev 🙏🏻
Sir iske Alawa aur kuchh krne ki jarurt nhi h na
Ap pranayam or meditation bhi add kijiye agar aap lambe samay se abhyas kar rahe hai .
@@SiddhiYogaHindi no sir abhi start Kiya h Maine
Thanks sir
धन्यवाद ! 🙏
Sir mujhe yog karte time bhut thakan ho jati h ......kya kru
Apne Abhyas k baad kabhi bhi Shavasan ko skip na kre. Shavasan bahot jaroori h. Km se km 2-5 minute tak Shavasan kre. Agar Shavasan krne k baad bhi aapko thakan hoti h to aap Yog Nidra kr sakte h.
Thanks sir
Welcome