30 Days of Yoga for Beginners in Hindi - Day 21 शुरुआती योगा अभ्यास दिन 21 Siddhi Yoga
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- Опубліковано 28 вер 2024
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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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सुप्रभात दोस्तो! सिद्धि योग की शुरुआती श्रृंखला के इक्कीसवें दिन में आपका स्वागत है!
आज हम अपने शरीर को आराम देते हैं और अपनी प्राण ऊर्जा को बढ़ाने का अभ्यास करते हैं। प्राण वह जीवन शक्ति है जो ब्रह्मांड में और हमारे शरीर में भी मौजूद है। इसलिए, हम इस जीवन शक्ति के बारे में जागरूकता बढ़ाने की तकनीक सीखते हैं।
(0:44) प्रार्थना
ॐ
ॐ सह नाववतु ।
सह नौ भुनक्तु ।
सह वीर्यं करवावहै ।
तेजस्वि नावधीतमस्तु मा विद्विषावहै ।
ॐ शान्तिः शान्तिः शान्तिः ॥
अनुवाद: वे हम दोनों की एक साथ रक्षा करें। वह हम दोनों का एक साथ पोषण करें। हम महान ऊर्जा के साथ मिलकर काम करें। हमारा आपस में विवाद न हो।
तीन बार शांति का जाप तीन प्रकार के विश्व दुखों को दूर करने के लिए किया जाता है।
(1:41) प्रारम्भिक श्वासन क्रिया
(5:20) मुँह से साँस छोड़ना
(6:53) आवाज़ के साथ मुँह से साँस छोड़ना
(8:18) भस्त्रिका प्राणायाम
(14:48) टाँगों को हिलाना
(15:38) नाड़ी शोधन प्राणायाम
(22:20) यौगिक शवासन क्रिया
(30:00) प्रार्थना
हम प्रार्थना के साथ अपना सत्र समाप्त करते हैं और सर्वशक्तिमान को अपनी साधना अर्पित करते हैं।
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 प्रकार के विश्व दुखों को दूर करने के लिए तीन बार शांति का जाप किया जाता है।
हम कुछ सांसें लेते हैं और आज की साधना के प्रभाव को महसूस करते हैं। हम अपने शिक्षकों और भगवान को अपने दिल में याद करते हैं। फिर, जब ह्रदय कृतज्ञता से भरा होता है और मन सकारात्मकता से भरा होता है, तो हम दिन को आगे बढ़ाने के लिए धीरे-धीरे अपनी आंखें खोलते हैं।
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Thank you guruji
Dhanyawaad 🙏
shukriya
🙏
Excellent Sir, specially sleeping pranayaam, it's new experience 🙏
So nice of you🙏
Thinku sir
21 day Completed.
Specially sleeping pranayam , it's new Experience. 😊
Thanks Guru ji 🙏
Done
Guru ji 21 days yog abhyas completed ❤❤
Well Done. Keep it up👌
Sir I teach us beautifully.....
Sir aap offline bhibpadhate ho .???
❤️
Day 21th 🙏❤️🔥
Well Done. Keep it up👌
Thank you 😊 for sharing . Mai 18 year ki college going girl hu Please mughe weight loss karne ke liye kuch bataiye
Welcome. We are are working on it
Thank you so much Sir ❤️
You're welcome! 🙏
21 st day completed dhanyavad guru ji. Muze pichle 3 saal se anxiety ki problem chal Rahi hai uske liye koi effective yog bataye please
Sab se badiaa hai Pranayama. Roj yoga ke saath Pranayama practice kariye.
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Day 21 completed
👏👏
Guruji ky es abhyas ko daily evening time me kr skte h....
Ji kar sakte hai
Thank you so much sir 🙏
🙏
Thyroid ki समस्या है गुरुजी वजन कम नही हो रहा ,बॉडी से पेन तो खत्म huwa hai but wajan nahi ghat raha
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Guruji gas ki samasya wale bhastrika pradayam kr skte h
Haji kar sakte hai.
🎉
Who is from 90days Family?
21 day complete ho gaye hain G🙏🙏uruji bahut bahut dhanyvad
Well Done. Keep it up👌
Mera 20 din complete ✅❣️
Well done👏👏
21 days❤❤
21 days...lot of difference seen in myself
1) My thyroid levels improved
2) My scaiatica problem vanished
3) Mind has become very strong.
Thank you sir, 🙏🙏🙏🙏💐💐💐💐
You're welcome! 🙏
Thankyou so much guruji.I have completed 22 days.
Keep it up 👌
Day 21 complete ✅.
Guru ki ky koi aisa abhyasa nii h yoga me jisse eye sight improve ho ske ....
eye sight ke liye aap is abhyaas ko bhi kar sakte hai
I have done 21 days with you not all the days were regular but I literally find it very nice
🙏
Guru ji 30 din pure hone ke baad yoga abhyas kaha se krenge
aap isse hi repeat kar sakte hai ya Intermediate shuru kar sakte hai
21 day🎉day complete ❤🧘♀️
Well Done. Keep it up👌
Day 21 completed 🌞❤️
Well Done. Keep it up👌
21वा दिन पूर्ण 😊😊🙏🙏
bahut badiya👌
Day 21 complete 🙏
bahut badiya
21 day complete
bahut badiya
Thank you sir
You're welcome! 🙏
You are such a great person sir🤗that I can't tell you
आभार 🙏
Yoha k 20 din hone k bad Mera wait 4 kg km ho gya
Well Done. Keep it up👌
Ha sir
Tqq sir😊🙏
प्लीज ये बता दिजीये की अगर कुछ आसन या प्राणायाम हम नीचे बैठकर नही कर सकते है तो कुर्सी पर बैठकर कर सकते है?
आप कर सकते हैं ।
Om 🙏
Supb sir ❤❤❤😊
Thank you very much 🙏
Day 21 done
Well Done. Keep it up👌
Dhanyawad guru ji ..3rd time dubara karne ja rhi hu yoga..me sikh chuki hu par aapke sath yoga karne se or bhi jyada positivity aati hai puri body me ..Jay shree Ram.. har har Mahadev.. guru ji 🥰😍🙏🙏🙏🙏🙏🙏
आभार 🙏
Thank you Guruji🙏🙏
Welcome 🙏
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जय श्री राधे कृष्णा गुरुजी आज मेरा 21 वा डे संपूर्ण हुआ आपके आशीर्वाद से आप का बहुत-बहुत धन्यवाद आभार प्रकट करती हूं मैं आपके श्री चरणो में मेरा कोटि कोटि प्रणाम श्री शिवाय नमस्तुभ्यं गुरुदेव श्री सीताराम हनुमान गुरुजी 🙏🏻🙏🏻👣🙏🏻🙏🏻💐🚩💫💫💫❤️💫✨✨
आभार 🙏
21 day complete Guru ji 🙏❤️
Well Done. Keep it up👌
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Good Morning friends! Welcome to the twenty-first day of the Beginners series of Siddhi Yoga!
Today we give rest to our bodies and practice to increase our prana energy. Prana is the life force which is present in the universe and also in our bodies. Therefore, we learn techniques to increase the awareness of this life force.
(0:44) Prayer
ॐ
ॐ सह नाववतु ।
सह नौ भुनक्तु ।
सह वीर्यं करवावहै ।
तेजस्वि नावधीतमस्तु मा विद्विषावहै ।
ॐ शान्तिः शान्तिः शान्तिः ॥
Translation: May He protect both of us together. May He nourish both of us together. May we work together with great energy. May we not have disputes with each other.
Three times Shanti is chanted to remove three types of world miseries.
(1:41) Prarambhik Shvasana Kriya
Last time also, Pranayama was started with Prarambhik Shvasana kriya. It is nothing but deep breathing with the movement of hands. Because of the fast-paced life and lack of awareness, we breathe haphazardly and irregularly. Before starting the actual Pranayama practice, we regularize our breathing. We take deep breaths in and out in coordination with the hand movements taught in the video. Being aware of the breath takes time and effort. Therefore, we use the help of our hand movements.
We may also do some loosening practices to ease out our position as we practice. If our backs cannot be kept straight during practice, we may take the support of a blanket or pillow.
We breathe in, hold the breath till five counts and then slowly breathe out.
Benefits: This practice regularizes our shallow and haphazard breathing. When we breathe in and out with our hands moving up and down, we feel the breath moving in and out of our bodies. This instantly increases breath awareness, calms the mind and reduces stress.
Contraindications: People with severe shoulder problems should not use their hands for practice.
(5:20) Breathing out through Mouth
In this practice, we breathe in from the nose and out from the mouth. It is not recommended to breathe through the mouth. But when we practice this carefully, with awareness and initially under supervision, it gives multiple benefits.
Benefits: Breathing out through the mouth prolongs exhalation. It calms the mind and relieves stress and anxiety. It detoxifies the body and improves immunity. It also normalizes blood pressure and improves digestion.
Contraindications: People with severe mouth ulcers, tooth pain, or surgeries in the mouth must avoid this practice.
(6:53) Breathing out through the mouth with Sound
We often and unknowingly sigh in our daily lives. It is simply breathing out through the mouth with a sound.
This practice is similar to the previous one, except for the Sound while exhalation.
Benefits: Breathing out through the mouth with the sound prolongs the exhalation. Due to the resonance of the sound while exhaling, the depth of the practice is realized. It instantly calms the mind and relieves stress and anxiety. It detoxifies the body and improves immunity. It also normalizes blood pressure and improves digestion.
Contraindications: People with severe mouth ulcers, tooth pain, or surgeries in the mouth must avoid this practice.
(8:18) Bhastrika Pranayama
Bhastrika means the bellows of an ironsmith. The frictional sound that this Pranayama produces is like the bellows of ironsmiths. Hence, the name. It is one of the essential Pranayamas for its multiple benefits.
There are three stages of the Bhastrika Pranayama. In one stage, the breath flows up to the stomach. In the second stage, the breath flows up to the heart. And in the third stage, the breath flows up to the throat region. Here, we practice 20 rounds of the second stage of the Bhastrika pranayama. We practice this important Pranayama at the beginner’s level very slowly and with awareness.
After the practice, we pause for a few seconds, take a few normal breaths and try to feel the effects of this Pranayama.
Benefits: This practice instantly removes the mucus blocking the nasal passage. It increases lung and breathing capacity. Therefore, it helps with disorders like asthma, breathlessness etc. This Pranayama produces heat. Thus, it increases gastric fire and improves digestion. It also balances tridoshas- Vata (wind), pitta(bile) and Kapha (phlegm).
Contraindications: People with ongoing high blood pressure or heart problems, severe throat infections, acute abdominal pain or surgeries, swelling, or severe problems of abdominal organs must avoid this practice. Such people must practice this Pranayama only under the guidance of an expert Yoga therapist.
(14:48) Moving of the Legs
We have been sitting in Sukhasana since the beginning of today’s session. Therefore, we rest our folded legs by moving or shaking them.
Benefits: The numbness of the legs by keeping them in the same position vanishes. It increases blood and energy circulation towards the legs. We can sit in the Sukhasana for longer as we take our Pranayama practice further.
Contraindications: People with severe leg pain, injury, or surgery must avoid this practice.
(15:38) Nadi Shodhana Pranayama
Nadi means nerves. Shodhana means purifying. It is the nerves purifying Pranayama. We have three essential Nadis- Ida (Chandra Nadi, left nostril, mental energy), Pingala (Surya Nadi, right nostril, physical energy) and Sushumna (central). These Nadis get blocked due to toxicity and stress. We cleanse these energy channels with the Nadi Shodhana Pranayama.
During the practice of the Pranayama, the right hand is in Nasikagra mudra, as shown in the video. It is used to open and close the right and left nostrils. The left hand is in gyana mudra kept on the left thigh.
We now practice the Nadi Shodhana Pranayama with breath retention. It is also known as Anulom Vilom or alternate nostril breathing Pranayama.
We note the speed of the breaths in the Pranayama. The inhalations and exhalations are very slow and gradual. There should be no haste during the practice of four rounds.
After the practice, we pause for a few seconds, take a few normal breaths and try to feel the effects of this Pranayama.
Benefits: It clears the blocked energy channels, calms the mind and releases accumulated fatigue. It creates an equilibrium in the body and is also known as balancing Pranayama. After the practice of this Pranayama, retention of breath becomes more effortless. It is also used as a remedial measure for mental weakness, inferiority complex, baseless fears etc.
Contraindications: People with nasal passage blockages, severe throat infections, lung disorders, or surgery patients must avoid this practice.
(22:20) Yogic Shvasana Kriya
This is a very simple practice. Moreover, we do it in the sleeping position, which increases its benefits manifold.
When we practice abdominal breathing, our active hand is kept on the abdomen and the other on the heart region. While we practice chest breathing, the active hand should be kept on the chest and the other on the abdomen. During clavicular breathing, a type of shallow breathing, the active hand is kept on the throat, and the other remains on the stomach.
After the practice, we pause for a few seconds, take a few normal breaths and try to feel the effects of this Pranayama.
Benefits: This practice regularizes our shallow and haphazard breathing. When we breathe in and out with the touch of hands on the abdomen, chest and throat, it instantly increases breath awareness, calms the mind and reduces stress.
Contraindications: People with severe abdominal pain, injury or surgery must avoid abdominal movement. People with severe chest pain, injury or surgery must avoid chest movement. And people with severe throat or shoulder pain, injury or surgery must avoid clavicular breathing.
(30:00) Prayer
We end our session with a prayer and offering our sadhana to the Almighty.
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.
We take a few breaths and feel the effect of today’s sadhana. We remember our teachers and the Lord in our hearts. Then, when the heart is full of gratitude and a mind of positivity, we slowly open our eyes to carry on with the day.