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Roohani aloom mein mraqbe ke
ilawa aisi mashqen mojood hein jo zehan ko yaksu karne mein madad deti hein. In
mashqon se manfi khayalat ki ro madham par jati hey aur zehni inteshaar kam se
kam ho jata hey. Agar mraqbe ke sath un mashqon par bhi amal kya jaye toh zehan
bohat jald markaziyat haasil kar laita hey aur muraqba ke asraat jaldi muratab
hotay hein.
Yun toh aisi mashqen bohat si
hein lekin yahan sirf do mashqen darj ki ja rahi hein jo amli lehaaz se aasaan
aur nataij ke aitbaar se mo-asar hein.
Jazbati utaar charhao aur
aasabi nizaam mein saans bohat ahem hesiyat rakhta hey. Mukhtalif jazbati
kaifiyat mein saans ki harkaat allag allag hoti hein. Sadme ki haalat mein
saans lainay mein mushkil paish aati hey. Gussa mein saans ki raftaar taiz ho
jati hey. Zehni sukoon mein saans ka andaaz bilkul mukhtalif hota hey. Is waqt
saans mein tawazun peda ho jata hey aur raftaar halki ho jati hey. Koi cheez
yakayak asaab par boojh ban kar warid ho toh andar ka saans andar aur bahar ka
saans bahar reh jata hey.
Roohani salahiyaton aur saans
ka aapas mein gehra talluq hey. Ilm rohaniyat ke mutabiq saans ke do rukh hein.
Aik nazooli aur doosra saoodi. Saans andar lena saoodi rukh hey aur saans bahar
nikalna nazooli rukh hey. saoodi rukh mein aadmi roohani kaifiyat se qareeb ho
jata hey aur nazooli haalat mein kashish saqal ki taraf safar karta hey. Agar saans
ziyada der taq andar rahay ya saans under lene ka waqfa barh jaye toh hum
ziyada der taq roohani kaifiyat se qareeb rehtay hein.
Agar saans ki aamad o shud
khatam ho jaye toh hamara talluq jism se munqita ho jata hey. Chunanchey shaoor
mein rehtay hue la shaori hawaas mein daakhil honay ke liye saans se qata
talluq karna zurori nahi. Lekin saans ka bohat aahista hona laazmi hey. Is ki
misaal khawab ya gehray istaghraaq ki kefiyat hey. Un kaifiyat mein ensaan
saans toh laita hey lekin saans ki aamad o shud ka andaaz tabdeel ho jata hey. Saans
ki raftaar halki ho jati hey. Saans under lene ka waqfa barh jata hey aur bahar
nikaalte ke doraniye mein kami aa jati hey. Is ka matlab yeh hua ke jab hamaray
oopar baatini hawaas ka ghalba hota hey toh saans ki raftaar madham par jati
hey aur saans andar lainay ka waqfa barh jata hey.
Jab is andaaz tnfs ki iraday ke sath mashq ki jati hey toh la shaori kaifiyat
baydaari mein shaoor par warid hoti hein aur un ki gardish ziyada waqfay taq
shaoor mein jari rehti hey.
* Aalti paalti maar kar ya do
zaano baith jayen.
* Kamar seedhi rakhen lekin
jism ke kisi hissay mein khinchao peda nahi hona chahiye.
* Pehlay dono nathnon se saans
bahar nikaal den taa ke phephray hua se khaali ho jayen.
* Phir aahista aahista saans
andar khinchin.
* Jab seenah hua se bhar jaye toh
saans ko rokay baghair honton ke rastay bahar nikaal den.
* Saans nikaltay hue honton ko
sukairh kar gole daira banayen jaisay seeti bjate hue banatay hein.
* Saans andar lena aur bahar
nikalna aik chakkar hua. Is terhan gayarah chakkar karen aur rafta rafta tadad
barha kar ikees chakkar kar
den.
Is mashq se pehphron ki
harkaat par control haasil hota hey aur saans andar lainay ka dorania barh jata
hey. Muraqba ke waqt saans ki rafter halki honi chahiye. Yeh baat yaad rkhye ke
muraqba ke douran saans ki raftaar ko iraday ke sath aahista nah kijiyej. Is liye
ke zehan muraqba se hatt kar saans ki aamad o shud ki taraf chala jaye ga. Is ka
tareeqa yeh hey ke muraqba shuru karne se kuch der pehlay aahista aahista saans
andar len aur bahar nikalen phir muraqba mein mashgool ho jayen. Saans ki
raftaar khud bakhud madham ho jaye gi.
Mashq number 1 mein batayi
gayi nashist mein baith kar dono haath ghutnon par rakh len. Dono nathnon se
saans aahista aahista andar khinchin. Jab seenah hua se bhar jaye toh saans ko
seenay mein rokkk len. Paanch second taq saans rokay rakhen. Phir honton ko
seeti bajanay ke andaaz mein khol kar saans ko mun khol kar bahar nikaal den. Kuch
der aaraam ke baad dobarah isi terhan saans andar len, rokain aur nikaal den. Yeh
amal paanch martaba karen. Aglay roz do chakron ka izafah kar den. Yani saat
martaba yeh amal karen. Yahan taq ke chakron ki tadaad gayarah ho jaye. Jab chakron
ki tadaad gayarah ho jaye toh saans roknay ka waqfa paanch second se barha kar
chay second kar den aur chakron ki tadaad gayarah hi rakhen. Jab chay second
taq saans roknay mein koi mushkil paish nah aeye. Yani zehni aur jismani dabao
mehsoos nah ho toh saans andar roknay ka waqfa saat second kar den aur is waqt
taq saat second waqfa rakhen jab taq is par uboor haasil nah ho. Is terhan
saans roknay ka waqfa berhate hue pandrah second taq kar den aur pandrah second
ko mamool bana len.
Mashq number 1 mein bayan kiye
gaye andaaz nashist mein baith kar seedhay haath ke angothay se seedhi taraf ka
nathna band kar ke baen nathnay se chaar second mein saans andar len. Saans khenchnay
ke baad seenay mein rokkk len aur haath ki aakhri do unglio se baayaan nathna
band kar len. Is haalat mein seedha nathna angothay se band ho ga. Aakhri do
unglio se baayaan nathna band kya ho ga aur baqi do ungelian dono abrooon ke
darmain peshani par rakhi hongi. Saans ko chaar second taq seenay mein rokain
aur sirf anghutha seedhay nathnay par se hata kar saans ko chaar second taq
bahar nikaal den. Baghair ruke hue isi nathnay se chaar second mein saans andar
khinchin aur angothay se seedha nathna dobarah band kar len. Chaar second taq
saans rokain phir baen nathnay par se dono ungelian hata kar chaar second mein
saans bahar nikaal den. Yeh aik chakkar mukammal hua. Kuch der sustaane ke baad
dobarah yahi amal dohrayen. Is terhan teen chakkar mukammal karen aur rozana
aik chakkar ka izafah karte hue saat chakkar taq le jayen. Jab chaar second
roknay aur saat chakkar karne par mukammal qudrat haasil ho jaye toh chaar
second mein saans andar khinchin, roknay ka waqfa chay second rakhen aur chaar second
mein bahar nikalen. Chakron ki tadaad hasb sabiq saat hi rakhen. Jab chay
second taq saans roknay aur saat chakkar mukammal karne par control haasil ho
jaye toh sirf roknay ka waqfa do second barha den. Is terhan do do second
roknay ka waqfa berhate hue solah second taq le jayen. Jab solah second saans
roknay aur saat chakkar mukammal karne mein koi dushwari mehsoos nah ho toh sirf
bahar nikaalte ka waqfa barha kar aath second kar dein. Yani chaar second mein
saans andar lena, solah second rokna aur aath second mein bahar nikalna. Is ke
baad unhi waqfon par musalsal amal karte rahen.
Saans ki har mashq motadil
khana khanay ke kam is kam dhai ghantay baad ki jaye. Saans ki mashqon ka
behtareen waqt subah Sooraj niklny se pehlay ka hey. Is waqt nah sirf ensaan ko
zehni aur jismani chusti haasil hoti hey balkay fiza mein oxygen bhi ziyada
hoti hey aur barqi maqnateesi lehron mein shiddat aa jati hey. Saans ki mashqon
ka doosra munasib waqt raat ko sonay se pehlay hey.
Istaghraaq ki mashqen kayi
terhan ki hein. Aik tarz mein tavajja ko kisi tabee harkat par lagaya jata hey.
Chunkay shaoor tabee harkat se manoos hota hey. Is liye irtkaz tavajja mein
aasani hoti hey. Aik amal ke baar baar waqay honay se shaoor par istaghraaq
taari ho jata hey. Maslan saans ke andar lainay aur kharij karne par mukhtalif
tareeqon se dheyaan qaim kya jata hey.
Istaghraaq ki doosri mashqon
mein aankhh ke deilon ko sakit karne ki mashq ki jati hey. Taa ke aankhh ke
azlaat prkntrol haasil ho jaye. Control haasil ho jany par aankhh ke deilon ki
harkaat ko iradah ke tehat sakit kya jata hey. Is terhan shaori istaghraaq ke
husool mein madad millti hey.
* Farsh par mouti darri
waghera bujha kar ya kisi aaraam da bistar par chit late jayen. Bistar ziyada
naram nahi hona chahiye.
* Dono haath jism ke sath
phela den.
* Qadray faaslay day kar
tangon ko bhi phela den.
* Jism ka har hissa par sukoon
aur dheela hona chahiye.
* Asaab mein tanao ki kefiyat
bilkul nahi honi chahiye.
* Ankhen band kar ke seedhay
paiir ke angothay par tavajja markooz karen.
* Es ke baad dayen paiir ke
angothay par tavajja markooz karen.
* Aalti paalti maar kar ya do zaano baith jayen.
* Kamar seedhi rakh kar dono
haath ghutnon par rakh len.
* Sir naak ki seedh mein hona
chahiye.
*Aankhen name wa kar ke
nigehain peeron se daidh do foot agay kisi nuqtay par thehra den.
* Ab tavajja saans ki aamad o
shud par markooz karte hue saanson ko ginna shuru kar dein.
* Saans andar le kar bahar
nikalna aik chakkar ho ga.
* Es douran nigehain mustaqil
farsh par markooz rehni chahiye.
* Yeh baat bohat ahem hey ke
saans andar letay hue aur bahar nikaltay hue apne oopar jabar nah kya jaye. Mamool
ke mutabiq saans ko jari rehne den.
* Ginti aik se shuru kar ke
das par khatam ki jaye.
* Agar zehan saans ki taraf se
hatt jaye toh narmi ke sath dobarah saans par markooz kar den aur ginti ka
aaghaz dobarah aik se karen.
* Das taq ginti mukammal honay
ke baad dobarah aik se shuru karen.
* Jab das taq ginti ginnay
mein tavajja nah bhatkay toh ginti ki tadaad mazeed das barha den. Yani aik
daur mein bees taq ginti gnin.
* Es ke baad das das ka izafah
karte rahen, yahan taq ke tadaad so poanch jaye.
* Jab ginti so taq poanch jaye
toh so so ginti ke teen daur karen.
* Es terhan mashq mein kal
paanch minute sirf hunge.
Yeh mashq number 2 ki taraqqi
Yafta shakal hey. Is mashq mein saans ko ginnay ke bajaye saans andar lainay
aur bahar nikaalte ke amal par tavajja markooz ki jati hey. Wazeh rahay ke is
mashq mein bhi saans ki aamad o Raft mamool ke mutabiq honi chahiye. Tareeqa yeh
hey:
* ankhen band kar len aur jis waqt saans andar jaye tasawwur ki nigah se dekhen
ke hua roshni ki soorat mein naak ke zariye seenay mein ja rahi hey.
* Nihayat ahistagi aur sukoon
se yeh amal karen.
* Dobarah roshni ke tasawwur
ke sath saans und len aur bahar nikalen.
* Kisi kamray mein mukammal
andhera kar len. Koshish karen ke kamrah mein ziyada se ziyada andhera ho.
* Aalti paalti maar kar ya do
zaano baith kar andheray mein nigehain jmayin. Palak nahi jhapakni chahiye.
* Andheray ki screen par
mutawatar kisi aik nuqta par nigehain qaim rakhnay ki koshish karen. Shuru shuru
mein palak jhapak
jaye gi. Aankhon se pani bhi bahe ga lekin kuch arsa baad nazar thehr jaye gi.
* Mashq khatam karne ke baad
kuch der ke liye ankhen band kar ke zehan ko azad chore den. Taa ke aankhon ke
azlaat ko ziyada se ziyada aaraam mil jaye. Phir aankhon ko thanday pani se dho
len.
Note: Mashq number 3 aur number 4 ka
waqt paanch minute se das minute taq hey.
* Aalti paalti maar kar ya do
zaano ho kar baith jayen.
* Chehray ko pehlay bilkul
seedha rakhen. Phir zara sa utha den.
* Ab nigahon ko naak ki noke
par markooz kar den.
* Aisa karte hue ankhen name
wa ya adh khuli hongi.
* Pehlay pehal aankhh ke deilon
ke oopri azlaat khinchao mehsoos karen ge aur aankhon se pani bahe ga. Khinchao
ko control karne ka tareeqa yeh hey ke aankhon ko zara sa band kar den lekin
apni taraf se aankhh ke azlaat mein khinchao peda nah karen.
* Agar aankhon se ziyada pani
behnay lagey aur takleef ziyada mehsoos ho toh thori der ke liye papootay band
kar ke dobarah khol len aur nigehain naak ki noke par markooz kar den.
* Kuch arsay mein aankhh ke
azlaat aadi ho jatay hein aur naak ki noke par nigehain jamanay mein dushwari
mehsoos nahi hoti.
* Es mashq ka waqfa bhi paanch
minute hey.
* Ibtida aik minute se karen
aur batadreej waqfa barha kar paanch minute taq le jayen.
