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v"Vkax ;ksx dk ekuo thou ij çHkko

vouh'k flag ifjgkj
¼fjlpZ LdkWyj½ ;ksx foHkkx]
fuokZ.k ;wfuoflZVh] t;iqj ¼jkt-½

lkjka'k
gekjs çkphu _f"k;ksa }kjk [kksth xbZ vuqie fo|k ;ksx lEiw.kZ ekuork ds fy, cgqr cM+k ojnku fl) gqbZ
gS A ;g fo|k euq"; dks mlds lEiw.kZ nq[kksa ls eqfä dk loksZÙke ekxZ ç'kLr djrh gS A ;ksx ] foKku vkSj dyk
ds lkFk & lkFk ,d lEiw.kZ thou 'kSyh gS A ;g euq"; dks dsoy eqfä ;k Lo:i fLFkfr dk gh ekxZ ugha crkrk
cfYd mlds nSfud vkSj lkalkfjd thou esa vkus okyh lEiw.kZ O;kogkfjd leL;kvksa ds lek/kku esa Hkh lgk;d
gksrk gS A thou 'kSyh ds lkFk lkFk ;ksx ,d fpfdRlk i)fr ds :i esa Hkh vkt ekU;rk çkIr dj pqdk gS ;g
fo|k vk/;kfRed ftKklqvksa ds fy, ftruh çHkkodkjh gS mruh gh lkalkfjd ;k x`gLFk thou thus okyksa ds fy,
Hkh gS A ;ksx O;fä ds O;fäÙo fuekZ.k ds lkFk mlds ikfjokfjd ] lkekftd ] jk"Vªh; rFkk ekuoh; leL;kvksa ds
lek/kku esa Hkh mi;ksxh fl) gqvk gS A
ewy 'kCn& thou 'kSyh ];ksx ]ekuork
çLrkouk
çkphu _f"k eqfu;ksa us Dys'k ] vr`fIr ] okluk bR;kfn dks nwj djus ds fy, ti & ri ] Hkfä ] deZdk.M
vkfn ekxZ cryk;s A bu lk/kuksa dks viukdj O;fä lq[k ] lQyrk çkIr dj lkalkfjd thou dks lq[ke; cukdj
LoxZ dh vfHkyk"kk Hkh j[k ldrk gS fdUrq ijekuUn dh çkfIr ] vkRek dk vfUre y{; o lPpk Kku ] dSoY; ]
eks{k dks çkIr djus ds fy, bu lk/kuksa ls mPp lk/ku dh vko';drk gS A bu mPp lk/kuksa dks ge ;ksx fo|k ls
çkIr dj ldrs gSa D;ksafd ;ksx fo|k iw.kZr% fØ;kRed gS A ;ksx ,d n'kZu ] dyk vkSj foKku gS A ;ksx ,d
O;ogkfjd i)fr gS A ;ksx ds }kjk ekuo 'kkjhfjd ] ekufld ] lkekftd vkSj vk/;kfRed ykHk çkIr djrk gS A
;ksx }kjk ekuo bl lalkj dks vUnj rFkk ckgj ls ns[k ] ij[k vkSj vuqHko djus ;ksX; curk gS A ;ksxlw= vkt
ls nks gtkj o"kksaZ iwoZ egf"kZ iratfy }kjk fufeZr lw=ksa dk laxzg gS ftldh çekf.kdrk vkt Hkh fl) gS A vU;
çdkj ds ;ksx Hkh ^^ ;ksx lw= ^ ij vk/kkfjr gSa A bu lw=ksa ls Kkuo/kZu ds lkFk & lkFk lk/kd Lo;a esa ifjorZu
dSls djs ] eu dks fu;U=.k esa dSls yk;s ] cU/kuksa ij fot; çkIr dj ;ksx ds y{; ^^ dSoY; ^^ dks çkIr djrk gS
A euq"; ds thou esa leLr nq[kksa dks nwj djus ds fy, eâf"k iratfy esa v"Vkax ;ksx dk ,d ekxZ fn;k gS ftl
ij pydj ge thou dks lq[ke; cuk ldrs gSaA
01- ;e &
;e dk vFkZ gS fu;af=r djuk bfUæ;k vkSj eu ij fu;a=.k djuk gh ;e gS A ;e ds ikap foHkkx gS&
lR; ] vfgalk ] czãp;Z ] vLrs; vkSj vifjxzg A vius O;kogkfjd thou esa bu ikap ozrksa dk vH;kl fd, fcuk
eu dh 'kkafr ,oa ,dkxzrk laHko gh ugha gS A
lR; % tks tSlk ns[kk ] lquk ;k tkuk x;k gS ] mldks mlh rjg ls dguk lR; gS ] U;k; vkSj lekurkiwoZd
O;ogkj lR; vkpj.k gS A A eu ]opu rFkk deZ ls lR; dk vkpj.k loZJs"B /keZ gS A dchj lkgc us Hkh dgk gS
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lkap cjkcj ri ugha ] >wB cjkcj iki A tkdks ân;k lkap gS ] rkdks ân;k vki AA egkRek xka/kh us vius iwjs
thou dks lR; ij gh vk/kkfjr fd;k vkSj mUgksua s dgk lR; gh bZ'oj gS A vius O;kogkfjd thou esa lR; dks
fcuk mrkjs eu dh 'kkafr ] ,dkxzrk ] vkuk laHko gh ugha gS A ;g vkilh fo'okl vkSj çse c<+kus dk lcls vPNk
ek/;e gS A
vfgalk % eu ] ok.kh rFkk deZ ls fdlh dks Hkh dksbZ gkfu u igqapkuk vfgalk gS A ij & nks"k ] fuank ] pqxyh ]
Øks/k ] dVqok.kh vkfn ds }kjk fdlh dks d"V nsuk rFkk blds fy, fdlh dks mdlkuk fgalk gS A ;fn gesa vius
eu rFkk fpÙk dks 'kq) ,oa fueZy djuk gS rks blls cpuk gksxk A 'kq) çse gh bldk vk/kkj gS A
vLrs; % dk vFkZ gS pksjh u djuk A fdlh nwljs O;fä dh fdlh oLrq dks eu ] ok.kh ;k deZ ls viuk cukus
dk ç;kl djuk pksjh gS A ljdkjh ;k O;fäxr fdlh ds /ku ;k oLrq dks vuhfriwod
Z ysuk pksjh gS A
czãp;Z %nks 'kCnksa ls feydj cuk gS czã + p;Z A ;gka ij czã dk rkRi;Z egku rFkk p;Z dk rkRi;Z vkpj.k gS
A bl çdkj egku vkpj.k djus okyk czãpkjh gS A euq"; dk lcls egku deZ ;k vkpj.k eu ]bafæ; ij fu;a=.k
gS A blfy, vius thou esa czãp;Z dks egRo nsuk vko';d gS A
vifjxzg % dk vFkZ u idM+uk ;k u xzg.k djuk gS A viuh vko';drk ls vf/kd oLrq vkSj /ku dk laxzg djuk
vuqfpr gS A os yksx tks laxzg djus esa fo'okl djrs gSa ] mudk lkjk le; oLrqvksa dh j{kk djus dh fpark rFkk
fQØ esa gh chr tkrk gS A ,sls O;fä dk eu lnk v'kkar cuk jgrk gSA
2- fu;e %
eu dks fu;af=r djus ds fy, mls fu;eksa ds dM+s vuq'kklu esa j[kuk pkfg, A ikap çdkj ds fu;e crk,
x, gSa bu bu fu;eksa dks lgh çdkj ls fuHkkrs gq, vki thou dks lgh :i ls lq[k esa cuk ldrs gSaA 'kkSp ] ri
] larks"k ] Lok/;k; rFkk bZ'oj çf.k/kkfu A
'kkSp % vius eu dks ,dkxz djus ds fy, 'kkjhfjd o ekufld LoPNrk ,oa ifo=rk cgqr vko';d gSA Luku }kjk
'kkjhfjd lQkbZ rFkk >kMw & iksNk }kjk vius vxy & cxy dh phtksa dks lkQ & lqFkjk j[kuk ckgjh 'kq)rk gS
A bZekunkjh ,oa ifjJe dh dekbZ dk Hkkstu vius 'kjhj fuokZg ds fy, djuk ;g lc 'kkSp ds varxZr vkrk gS A
blh rjg 'kkdkgkj ysuk ] ekal efnjk ] /kweziku rFkk e|iku dk R;kx djuk 'kqfprk gS A blh ds lkFk eu dh
ifo=rk vkarfjd 'kkSp gS A jkx ] }s"k ] bZ"kZ~;k ] ?k`.kk ] yksHk rFkk eksg tSls ekufld fodkj eu dks xank dj gesa
vkarfjd v'kqf) nsrs gSa A budk R;kx dj eS=h ] d#.kk ] eqfnrk rFkk mis{kk dk thou esa iw.kZ vkpj.k vkarfjd
'kq)rk gS A
larks"k % iwjh 'kfä ds lkFk deZ djuk rFkk mldk tks Hkh Qy feys mls ;Fkkor~ Lohdkj dj ysuk larks"k gS A tks
O;fä larq"V ugha gS og ,dkxz ugha gks ldrk gS A ftlus dkeukvksa ij fot; çkIr dj yh gS ] ogh iw.kZ larq"V
gks ldrk gS A
ri % lR; ds ekxZ ij pyrs gq, ekxZ esa vkus okyh lHkh ck/kkvksa dk /kS;Z dh pêku ij fLFkr gksdj lkeuk djuk
ri gS A lq[k & nq[k ] ykHk & gkfu rFkk t; & ijkt; esa leku jguk ri gS A
Lok/;k; % Lo dk vFkZ gS Lo;a rFkk v/;k; dk vFkZ gS v/;;u ;k f'k{k.k vius & vki dk v/;;u Lok/;k; gS A
vkRe'kqf) ogh dj ldrk gS tks jkst & jkst Lo;a dh xyfr;ksa ij –f"V Mkys rFkk muesa fujarj lq/kkj djus dk
ç;Ru djrk jgs A
bZ'oj çf.k/kkfu % tks O;fä vgadkjo'k vius flj ij lalkj fy, ?kwerk gS og dHkh Hkh ,dkxz fpÙk ugha gks ldrk
gS A fuHkZ;rk rFkk ,dkxzrk mlh esa vk ldrh gS tks lc dqN bZ'oj ] xq# ;k deZ fl)kar ij 'kj.kkxfr djuk
lh[k ys A

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3- vklu &
v"Vkax ;ksx dk rhljk vax vklu gS A vklu dk rkRi;Z 'kjhj dh ,d fo'ks"k fLFkfr gS A fdlh ,d fo'ks"k
vklu esa fcuk fgys & Mqys lq[kiwod
Z vf/kd nsj rd cSBs jgus ls ml vklu fo'ks"k esa n{krk feyrh gS A eu dks
,dkxz djus esa 'kjhj dh fLFkjrk igyh lh<+h gS A vklu 'kjhj dh fLFkjrk çkIr djus dk loZJs"B rjhdk gS A
blfy, vklu dk vH;kl vko';d gS A ekuo thou esa vkluksa dk ,d fo'ks"k ;ksxnku gS vkt 89;ksxnku gS
vkt vkluksa dks fpfdRlk ds :i esa ç;ksx djk;k tk jgk gS vkluksa ds vH;kl ls fofHkUu çdkj ds jksx Bhd gks
jgs gSa ;ksxklu djus ls 'kjhj fujksxh cuk jgrk gSA
4- çk.kk;ke &
vklu ds fl) gks tkus ij 'okl & ç'okl dk #d tkuk çk.kk;ke dgykrk gS A rjhds ls 'okl vanj
ysuk iwjd ] vanj jksduk dqaHkd rFkk ckgj fudkyuk jspd gS A ;s çk.kk;ke ds rhu vax gSa A çk.kk;ke 'kkjhfjd
rFkk ekufld 'kqf) esa lgk;d gS A blds vH;kl ls ukfM+;ka 'kq) gksrh gSa rFkk iwjs 'kjhj esa çk.k'kfä dk lE;d~
lapkj gksrk gS A blfy, çk.kk;ke dk vH;kl vko';d gS A çk.kk;ke djus ls 'kjhj gYdk gks tkrk gS ftlls
gekjk eu 'kkar jgrk gS vkSj ge gj pht ij T;knk Qksdl dj ikrs gSa gekjh ,dkxzrk c<+rh gS gekjh papyrk
'kkar gksrh gS vkSj ge vius y{; ij vklkuh ls igqap ikrs gSA
5- çR;kgkj &
çfr dk vFkZ gS ykSVkuk rFkk vkgkj dk vFkZ gS Hkkstu djuk A bl çdkj çR;kgkj dk vFkZ gqvk Hkkstu u
djuk A tc bafæ;ka viuk vkgkj ¼ :i ] jl ] xa/k ] 'kCn rFkk Li'kZ ½ u ysdj vius lapkyu dsæa fpÙk dh vksj
ykSV vkrh gSa ] rc og çR;kgkj gS A bafæ;ksa dh cfgeqZ[krk dk vareqZ[k gksuk gh çR;kgkj gSA tSls gh bafæ;ka gekjh
vanj ços'k djus yxrh gSaol
S s gh gekjk eu T;knk 'kkar vkSj ,dkxz gksus yxrk gS vkSj ge uk flQZ thou esa cfYd
vius y{; dh okys dks Hkh galk ugha ls çkIr dj ldrs gSaoSls gh gekjk eu T;knk 'kkar vkSj ,dkxz gksus yxrk gS
vkSj ge uk flQZ thou esa cfYd vius y{; dh okys dks Hkh vklku ugha ls çkIr dj ldrs gSaA
6- /kkj.kk &
'kjhj ds Hkhrj ok ckgj dgha Hkh fdlh ,d LFkku ;k fcUnq ij fpÙk dks Bgjkuk /kkj.kk gSA 'kjhj ds Hkhrj
ân; ] pØ ]e/; ]'okl ç'okl ;k ckgj fdlh egkiq#"k ewfrZ ;k fp=kfn esa fpr dks cka/kuk /kkj.kk gSA
;ksx n'kZu ds vuqlkj& ns'kcU/kf'pÙkL; /kkj.kkA & fdlh LFkku ¼eu ds Hkhrj ;k ckgj½ fo'ks"k ij fpÙk dks fLFkj
djus dk uke /kkj.kk gSA
7- /;ku &
fdlh Hkh ,d fo"k; dh /kkj.k djds mlesa eu dks ,dkxz djuk gksrk gSA /;ku djus ds fy, LoPN txg
ij LoPN vklu is cSBdj lk/kd viuh vk¡[ks ca/k djds vius eu dks nwljs lHkh ladYi&fodYiks ls gVkdj 'kkar
dj nsrk gSA vkSj bZ'oj] xq#] ewfrZ] vkRek] fujkdkj ijczã ;k fdlh dh Hkh /kkj.kk djds mles vius eu dks fLFkj
djds mlesa gh yhu gks tkrk gSA vxj vki ekuo thou esa /;ku djrs gSa rks blls vkidh ,dkxzrk c<+rh gS /;ku
ds djus ls vki phtksa ij T;knk Qksdl dj ikrs gSa vkids vanj vk/;kfRed 'kfä;ksa dk tkxj.k gksus yxrk gS
vkidk eu çlUu vkSj lnk fpr [kq'k jgus yxrk gSA
8- lekf/k &
/;ku dh mPp voLFkk dks lekf/k dgrs gSaA bl voLFkk esa fopkj 'kwU; gks tkrs gSaA tks O;fä lekf/k
dks çkIr djrk gS mls Li'kZ] jl] xa/k] :i ,oa 'kCn bu 5 fo"k;ksa dh bPNk ugha jgrh rFkk mls Hkw[k&I;kl]
lnhZ&xehZ] eku&vieku rFkk lq[k&nq%[k vkfn fdlh dh vuqHkwfr ugha gksrhA ,slk O;fä 'kfä laiUu cudj vejRo
dks çkIr dj ysrk gSA mlds tUe&ej.k dk pØ lekIr gks tkrk gSA

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fu"d"kZ
var% ge bl fu"d"kZ ij igqaprs gSa fd ekuo thou esa v"Vkax ;ksx gj çdkj ls egRoiw.kZ gSa v"Vkax ;ksx
thou dks lq[ke; cukus ls ysdj vxj vki eks{k rd ds ekxZ ij vkxs c<+uk pkgrs gSa rks vkidks v"Vkax ;ksx dks
thou esa mrkjuk gksxk v"Vkax ;ksx lHkh çdkj ds nq[kksa nwj djus ds fy, ,d pkoh dk dke djrk gSA
lUnHkZ%
 jksx vkSj ;ksx Lokeh lR;kuUn ljLorh
 ;ksx lk/ku o ;ksx fpfdRlk jgL; % Lokeh lR;kuUn ljLorh
 çk.kk;ke ] eqæk ] ca/k Lokeh lR;kuUn jkenso ;f"kV lafgrk 5 -
 ;ksx n”kZu ia Jh jke 'kekZ vkpk;Z
 ;ksx n'kZu% O;kl Hkk"; -
 ;ksxklu Lokeh dqoy;kuUn th -
 çk.kk;ke Lokeh dqoy;kuUn th -
 'kjhj foKku vkSj ;ksxkH;kl M‚ å edjan e/kqdj xksj
 ;ksx ifjp; M‚ å ihrkEcj
 vk/kqfud vlkekU; euksfoKku % v:.k dqekj flg -
 euksfo—fr ,oa mipkj th Mh jLrksxh-
 Hkkjrh; euksfoKku Mk å jkeukFk 'kekZ -
 çk.kk;ke jgL; Lokeh jkenso-
 RI The yogic practice : Asanas , pranayamasand kriyas.understanding medical physiology , 3 "
edition jaypee Brothers Medical publishers , New Delhi , India 2004 : 883-889
 Crapo Ro ; pulmonary function testing Engl J Med . , 1994 ; 331 ( 1 ) : 25-30
 Sorichter S ; Lung function . Radiologe 2009 ; 49 ( 8 ) : 676-86
 International Research Journal of Management Sociology & Humanity ( IRJMSH ) Page 100
www.irimsh.com IRJMSH Vol 7 Issue 8 [ Year 2016 ] ISSN 2277-9809 ( Online ) 2348-9359 (
Print )
 34. Khalsa SB . " Yoga as a Therapeutic Intervention : A Bibliometric Analysis of Published
Research Studies , " Indian Journal of Physiology and pharmacology ( July 2004 ) : Vol.48.No
3.pp.269-85 .
 Kirkwood Get al . " Yoga for Anxiety : A systematic Review of the Research " British Journal of
sports Medicine ( Dec.2005 ) Vol.89.No.12.pp.884-91 .
 Pilkington K.et al . " Yoga for Depression : The Research Evidence , " Journal of Affective
Disorders ( Dec.2005 ) : Vol.89.No.1-3.pp . 13-24 .
 Saper RB , et al , " Prevalence and Patterns of Adult Yoga Use in the United States : Result of a
National Survey , " Alternative Therapies in Health and Medicine ( March - April 2004 ) : Vol .
10.No.2.pp.44-49 .
 Mangal , S.K .; Advance Educational Psychology New Delhi . Prentice Hall of India , 1993 .
 Garret , H.E. , General Psychology .
 Allport , G.W , Pattern and Growth in Personality , Holt , NY , 1961 .
 Endler.N.S . and associate International Psychology and Personality , John Wiley and sons.NY ,
1976
 Eysenck H.J. , The Structure of Human Personality.Methuem and Co. , London , 1970

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