Wednesday, March 18, 2015

Yoga 4

cyfk; Rw;Wk; nahfk;
1/ Nhpad; epd;w tPl;ow;F 5kplj;j;py; rdp kw;Wk; brt;tha; nrh;f;if bgw;W epw;f/
2/ b$d;k yf;dj;jpw;F 6kplj;jpy; rdp kw;Wk; brt;tha; nrh;f;if bgw;W epw;f/
3/ FU jd; Ra uhrpapy; Ml;rp bgw;W epd;Wk;. brt;tha; nk& uhrpapy; Ml;rp bgw;W Qepd;Wk;. Nhpad; Fk;g uhrpapYk; epw;f/
4/ 4kplk; ru uhrpapy; mike;J mjpy; rdp ,lk;bgw;Wk; my;yJ Rf;fpuDk; re;jpuDk; Qnrh;f;if bgw;Wk;. 12kplk; gyk; bgw;Wk; epw;f/

gyd;
,e;j nahfk; bgw;w $hjfh; cyfk; Rw;Wk; thypguhf ,Ug;ghh;/

ehnfe;jpu nahfk;
9kplj;J mjpgjp 3kplj;jpy; epd;W FUgfthdpd; ghh;it bgw miktJ ehnfe;jpunahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; ew;Fzkpf;fth;/ Mnuhf;akhd clyikg;ig bfhz;lth;/ ,thpd; ,sk; gUtk; Kjw;bfhz; nl bry;t nrh;f;if cz;lhFk;/

ehrpu nahfk;
yf;dk; Rgh; ghh;it bgw;Wk;. yf;dhjpgjp FUt[ld; nrh;f;if bgw;W 4kplj;jpy; epd;Wk;. re;jpuDk; 7kplj;J mjpgjpa[k; bjhlh;g[ bgw;W miktJ ehrpunahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; jdte;juhft[k;. jh;krPyuhft[k; ,Ug;ghh;/ ,th; jd;Dila 33taJf;Fg; gpd;dh; bgUk;g[fH; bgWthh;/





8
ehHpfhnahfk;
2kplj;jpy; re;jpuDk;. 11kplj;J mjpgjpa[k; nrh;;f;if bgw;W epd;Wk;. 9kplj;jpy; 5kplj;J mjpgjpa[k; epw;f miktJ ehHpfhnahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; rpwe;j vGj;jhsuhft[k;. ngr;rhsuhft[k; ,Ug;ghh;/

etnahfk;
b$d;k yf;dj;jpypUe;J thpirahf bjhlh;e;J 7 uhrpfspy; midj;J fpuf’;fSk; epd;why; etnahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; btspehl;Lld; th;j;jfk; bra;a[k; nahfk; bgw;wth;

ehsnahfk;
9kplj;J mjpgjp epd;w tPl;od; mjpgjp cr;rk; bgw;W yf;dhjpgjpa[ld; bjhlh;g[ bgw miktJ ehsnahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; jd; ghygUtj;jpypUe;J bry;thf;F bgw;wtuhf ,Ug;ghh;/ murh’;fj;jhy; gy tpUJfs; ,tUf;F tH’;fg;gLk;/

ee;jhnahfk;
3 uhrpfspy; jyh xU fpufk; tPjKk;. kw;w ,U uhrpfspy; jyh ,uz;L fpuf’;fs; tPjKk; uhF kw;Wk; nfJ jtpu miktJ ee;jh nahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; bry;tr; brHpg;g[ld; ePz;l Ma[Sld; thH;thh;/





9
epUg nahfk;
yf;dj;jpd; ethk;r mjpgjpa[k;. re;jpud; epd;w tPl;od; mjpgjpa[k; bjhlh;g[ bgw;W. ,th;fspUtiua[k; 10kplj;J mjpgjp ghh;f;f miktJ epUg nahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; jdJ ,sikg; gUtk; Kjw;bfhz;nl rK:fj;jpy; cah;e;j me;j!;J bgw;W g[fGld; ,Ug;ghh;/

ePrg’;f uh$nahfk;
,e;j nahfk; gy tHpfspy; mika[k;/
1/ ePrkile;j fpufk; epd;w tPl;od; mjpgjp cr;rk; my;yJ Ml;rp bgw;W yf;dj;jpw;nfh Qmy;yJ re;jpuDf;nfh nfe;jpuj;jpy; epw;f/
2/ yf;dhjpgjp ru ethk;rj;jpy; epd;W. ePrkile;j fpufk; epd;w tPl;od; mjpgjp nfe;jpu. Qjphpnfhz !;jhdj;jpy; epw;f/
gyd;
,e;j ePrg’;f uh$nahfj;jpy; gpwe;j $hjfh; jdf;F $hjf hPjpahf Vw;gl ntz;oa mRg gyd;fs; eP’;fp. murd; nghd;w me;j!;Jk; g[fGk; bgw;W thH;thh;/

jj;jnahfk;
Yf;dj;jpy; FUt[k;. 4kplj;jpy; Rf;fpuDk;. 7kplj;jpy; g[jDk;. 10kplj;jpy; brt;tha[k; epw;f miktJ jj;jnahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; bry;te;juhft[k;. bgUe;jd;ik bfhz;ltuhft[k; ,Ug;ghh;/








10
jz;lnahfk;
fPH;f;fz;l mikg;g[fspy; fpuf’;fs; miktJ jz;lnahfk; MFk;/
1/ midj;J fpuf’;fSk; kpJdk;. flfk;. Fd;dp. tpUr;rpfk; kw;Wk; kPd uhrpfspy; kl;Lk; mike;jpUg;gJ/
2/ 3kplj;J mjpgjp cr;rk; bgw;W epd;Wk;. 3kplj;jpy; FU epd;W Rf;fpud; ghh;it bgWtJk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; bry;te;juhft[k;. khpahijf;Fhpatuhft[k;. rpwe;j eph;thfpahft[k;. bja;tgf;jp cs;stuhft[k; ,Ug;ghh;/

F!%knahfk;
yf;dj;jpy; FU epd;W. 2kplj;jpy; NhpaDk;. 7kplj;jpy; re;jpuDk; epw;f miktJ F!%knahfk; MFk;/
gyd;
,e;j nahfk; mikag;bgw;w $hjfh; me;j!;J bgw;w cah;thd bry;te;jh; FLk;gj;jpy; gpwe;jtuhf ,Ug;ghh;/ jh;kthdhft[k;. rK:fj;jpy; cah;e;j me;j!;Jk; g[fGk; bgw;wtuhft[k; ,Ug;ghh;/

kjdnahfk;
Rf;fpuDk;. 10kplj;J mjpgjpa[k; nrh;f;if bgw;W yf;dj;jpy; epd;W. 11kplj;J mjpgjp 11kplj;jpnyna epd;W Ml;rp bgw miktJ kjdnahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; trPfukhdtuhft[k;. murpaypy; cah;e;j ,lj;jpYk; ,Ug;ghh;/ ,th; jdJ 20tajpypUe;nj thH;tpy; ts’;fisg; bgWk; mikg;ig cilatuhthh;/

rKj;jpunahfk;
midj;J fpuf’;fSk; ,ul;ilg;gil uhrpfspy; mike;jpUg;gJ rKj;jpunahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; thH;f;iff;Fj; njitahd midj;J brsfhpa’;fisa[k; bgw;W g[fGld; thH;thh;/

11
rhk;uh$;a nahfk;
9kplj;J mjpgjp epd;w tPl;od; mjpgjp FUt[ld; nrh;f;if bgw;W 2kplj;jpy; epw;f miktJ rhk;uh$;anahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; thH;f;iff;Fj; njitahd midj;J brsfhpa’;fisa[k; bgw;W. kpf cah;e;j jiyikg; bghWg;gpy; ,Ug;ghh;/

ehgpnahfk;
FU 9kplj;jpYk;. 9kplj;J mjpgjp 7kplj;jpYk; epd;W. FUt[ld; re;jpud; bjhlh;g[ bgw;W miktJ ehgpnahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfUf;F mtUila 25 taJf;F nky; murpd; gy tpUJfSk;. ghuhl;LfSk; te;J nrUk;/ nkYk; $hjfUf;F RfKk;. bgU”;bry;tKk; cz;L/

_y|;kpnahfk;
yf;dhjpgjp gyk; bgw;W epd;W. 9kplj;J mjpgjp Ml;rp my;yJ cr;rk; my;yJ K:yj;jphp nfhz tPl;oy; epd;W. mit nfe;jpu !;jhdkhft[k; miktJ _y|;kpnahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; jpwik. g[fH;. bry;tk;. cah;e;j me;j!;J bgw;wtuhft[k;. gf;jpa[k;. trPfuKk; cilatuhft[k; ,Ug;ghh;/ $hjfhpd; g[j;jpuh;fSk; rpwg;g[Wth;/

khyhnahfk;
2. 7. 9 kw;Wk; 11kplj;J mjpgjpfs; ehy;tUk; j’;fsJ Ml;rp tPLfspy; mkh;e;jpUg;gJ khyhnahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; kf;fs; jiytuhfnth. mikr;ruhfnth my;yJ muz;kid bghWg;g[ tfpg;gtuhfnth (bghf;fp&jhuuhf) ,Ug;ghh;/ ,tUila thH;f;if ,thpd; 33taJf;Fg; gpd;dh; gpufhrkha; mika[k;/


12
kUj; nahfk;
FU epd;w tPl;ow;F 5kplj;jpy; re;jpuDk;. re;jpud; epd;w tPl;ow;F nfe;jpuj;jpy; NhpaDk;. FUtpw;F jphpnfhz !;jhdj;jpy; Rf;fpuDk; epw;f miktJ kUj;nahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; tzpfuhft[k;. kpfg;bgUk; bry;te;juhft[k; ,Ug;ghh;/

k;Ufnahfk;
9kplj;J mjpgjp cr;rk; bgw;W epd;Wk;. 8kplj;J mjpgjp epd;w ethk;r mjpgjp Rgh; nrh;f;if bgw;W Rgh; tPl;oy; epw;f miktJ k;Ufnahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; fth;r;rpahd njhw;wk; bfhz;lth;/ bry;te;juhft[k;. khpahijf;Fhpatuhft[k; ,Ug;ghh;/

kj;!;anahfk;
yf;dk; kw;Wk; 9kplj;jpYk;. 4 kw;Wk; 8kplj;jpYk; ghgh;fs; epd;W. 5kplj;jpy; ghgUk; RgUk; nrh;f;if bgw;W epw;f miktJ kj;!;anahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; fPh;j;jp. g[fH; bgw;wtuhft[k;. gf;jpkhdhft[k;. kjek;gpf;;if bfhz;ltuhft[k; ,Ug;ghh;/

uh$ghjnahfk;
b$d;k yf;dKk;. re;jpuDk; th;f;nfhj;jkk; bgw;W mth;fis 4 my;yJ mjw;F nkw;gl;l fpuf’;fs; ghh;it bra;tjhy; Vw;gLtJ uh$ghjnahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; xU ehl;od; jiyth; my;yJ mjw;F rkkkhd me;j!;J bgw;wtuhf ,Ug;ghh;/




13
u!hjynahfk;
b$d;k yf;dj;jpw;F 12kplj;J mjpgjp cr;rk; bgw;W epd;Wk;. Rf;fpud; 12kplj;jpy; epd;W 4kplj;J mjpgjpapd; ghh;itiag; bgw;Wk; miktJ u!hjynahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; xU ehl;od; mjpgh; Mthh;/ mtUf;F jpOh; jd g;uhg;jp (g[ijay;) cz;lhFk;/

utpnahfk;
b$d;k yf;dj;jpw;F 10kplj;jpy; Nhpad; epd;W. 10kplj;J mjpgjp rdpa[ld; nrh;f;if bgw;W 3kplj;jpy; epw;f miktJ utpnahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; xU tp”;”hdpahft[k;. eph;thfj;jpy; jiyikg; bghWg;g[ tfpg;gtuhft[k; ,Ug;ghh;/ vg; nghJk; Muha;r;rpapy; <Lgl;Lf;bfhz;nlapUg;ghh;/

gj;knahfk;
Yf;dj;jpw;F 9kplj;J mjpgjpa[k;. re;jpud; epd;w tPl;ow;F 9k; tPl;od; mjpgjpa[k; Rf;fpud; epd;w tPl;ow;F 7kplj;jpy; epw;gJ gj;knahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; rfy brsfhpa’;fSk; bgw;W re;njh&khf thH;thh;/ gy Rg fhhpa’;fis Kd;dpd;W bra;thh;/

gf;&pznahfk;
vy;yh fpuf’;fSk; 4 kw;Wk; 10kpl’;fspy; mike;jpUg;gJ gf;&pznahfk; MFk;/
gyd;
,e;j nahfj;jpy; gpwe;j $hjfh; J}juhfr; bray;gLthh;/ vg; nghJk; gaz’;fs; nkw;bfhs;gtuhf ,Ug;ghh;/ nkYk; rz;il rr;rut[fspy; <Lgl nehpLk;/












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