Adho Mukha Vrksasana in Hindi: Yoga exercise ham jitna karte hai utna hamara sharir fit rahta hai aur hame koi bhi rog nhi hota jisase ham hospital ke chakkar bed me bore hone se bachte hai. Yoga me aap kuchh bhi exercise kare sare hi hamare sharir ke liye bahut beneficial hote hai. Isase pahle hamne aapko Adho Mukh Sarvasana ke bare me bataya tha. Aaj ham aapko Adho Mukh Vrksasana ke bare me batane ja rahe hai. Aaiye jante hai अधो मुख व्रक्सासन कैसे करें – Adho Mukha Vrksasana in Hindi aur kya hai iske benefits. 
अधो मुख व्रक्सासन कैसे करें – Adho Mukha Vrksasana in Hindi
- Is aasan ko Adho Mukha Savasana se start kare. Is exercise ke liye aap kisi deewar yar table ka sahara le sakte hai.
- Ab aap dheere-dheere apne pairo ko hatho ke najdik laye or agar aapne diwar ka sahara liya hai hai to apne shoulders ko diwar tak pahunchne de.
- Apne ek ghutne ko bend karne ki koshish kare, or sath hi sath apne head (sir) ko diwar par ke liye lagaye.
- Make sure ki aapke hath sidhe rahe or aapki elbows bent na hone paye. Ab slowly, apne heels ko utha kar wall ki aur le jaye or hatho se balance banaye
- Upar se niche tak aapke body me khichav mehsoos hona chahiye.
- Isme ek baat dhayan rakhe ki jab aap iss asana ki position me aa chuke honge to aapni aankhe aasmaan ki taraf rakhe
- Iss position me aap 30 se 60 seconds tak khud ko rakhe.
- Aapni breath ko deep or slowly rakhe.
- Iski practice concentration ke sath kare, beginning me thodi problem to hogi but baad me aap stable ho jayenge.
- Iss asana ko karte time aapni har ek moment slow rakhe taki aapko kam se kam injury ka samna karna pade.
Or end me jin logo ko spinal, neck or knee me koi bhi problem ho to iss asana ko karne ka naa soche.
Note: Jin mein gymnastic ability hai voh is aasan ko apne haatho par khade rehkar apne pairo ko hawa mai upar uthaye rakh ke bhi kar sakte hai magar yeh sabhi ke liye aasaan nahin hai. Agar aisa karna hai to aap haatho ke bal upar uthe tab ek diwal ka sahara le apne santulan banaye rakhne ke liye.
Dhyaan rakhe
Ghutno mein taklif ho to savdhani se kare, kisi yoga visheshagya ke salah lekar
Agar anidra se peedit ho to aap yeh aasan na kare
Adho Mukha Vrksasana (Handstand) Ke Fayde
- Iske regular practice karne se shoulders, arms or wrists ko majbooti milti hai.
- Tension, anxiety or stress se mind free rehta hai.
- Shoulder, back or waist ke dard se rahat milti hai.
- Iss asana ko karne se body me thakan kam hone lag jaati hai.
- Balance acha banne lagta hai or self confidence bhi badta hai.
- Stomach or belly par stretches padta hai jo ki body ke liye acha hai.
- Stability improve hoti hai or balance ka sense bhi overall theek ho jata hai.