Pranayama - The Vedic Science of Breath - 14 Ultimate Breathing Techniques

July 13, 2022 | Author: Anonymous | Category: N/A

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―Yrbgbybmb“ * Sek Tkclj Zjlkgjk `d Orkbte * 23  [htlmbtk Orkbtelgn Skjeglquks 23 t` Jbhm \ùr Mlgc, _khlkvk Ztrkss bgc Ekbh \ùr O`cy

Bcvblt J`pyrlnet © ?92>, Bcvblt. Bhh rlnets rkskrvkc.

J`gtkgts B Orlkd Elst`ry `d \`nb Lgtr`cujtl`g Z`mk Lmp`rtbgt Skrmlg`h`nlks Zkbtlgn Y`sltl`g d`r pkrd`rmlgn Yrbgbybmb Yrbgbybmb Yrbgbyb mb #2 Yrbgbybmb #? Yrbgbybmb Yrbgbybmb #: Yrbgbybmb Yrbgbyb mb #3 Yrbgbybmb Yrbgbyb mb #; Yrbgbybmb Yrbgbyb mb #4 Yrbgbybmb Yrbgbyb mb #> Yrbgbybmb #5 Yrbgbybmb #< Yrbgbybmb Yrbgbybmb Yrbgbyb mb #29 Yrbgbybmb Yrbgbyb mb #22 Yrbgbybmb Yrbgbyb mb #2? Yrbgbybmb #2: Yrbgbybmb Yrbgbyb mb #23 êbt“s Gkxt0 Gkxt0 Sebga \ù!! \ù!!

O@@A KUJK_YS 6 ‘Mucrbs d`r Oknlggkrs” @tekr o`às `g Mucrbs oy Bcvblt Clsjhblmkr bgc DSJ G`tljk

B Orlkd Elst`ry `d \`nb Okd`rk stbrtlgn hkt“s h`à obja bt wekrk lt bhh oknbg. S` tkhh yù tek trute…. G` `gk ag`ws!! Sek dùgcbtl`g `d \`nb bs b sjlkgjk ls bttrloutkc t` Mbebrsel Ybtbgfbhl we` hlvkc lg Lgclb lg tek :rc Jkgtury O.J. Out, brjek`h`nljbh kxjbvbtl`gs lg tek Lgcus Tbhhky jlvlhlzbtl`g sltks ebvk ugkbrtekc sjuhpturks bgc lc`hs ckpljtlgn vbrlùs Bsbgbs (peysljbh kxkrjlsk p`sltl`gs) sunnkstkc lg \`nb bgc teksk lc`hs cbtk obja t` brùgc :999 ykbrs O.J. Bhs`, lgd`rmbtl`g boùt vbrlùs bspkjts `d \`nb jbg ok dùgc lg Tkclj tkxts hlak1 Zewktbsewbtrupbglsebc, Jebbgc`ny`pbglsebc, Abuseltal [pbglsebc, Mbltrl [pbglsebc ktj. Sels lgd`rmbtl`g wbs sjbttkrkc bhh `vkr bgc Mbebrsel Ybtbgfbhl, j`mplhkc teksk gunnkts lgt` b strkbmhlgkc bgc strljt sjlkgjk `d \`nb `r seùhc L sby ek j`mplhkc tels sjbttkrkc lgd`rmbtl`g lgt` b wby `d hldk jbhhkc \`nb terùne els w`ra ―Ybbtbgfbh \`nbZutrb“ Bdtkr Mbebrsel Ybtbgfbhl, Mbebrsel Zwbtwbrbm wr`tk ―Ebtbprbclplab“ (mkbglgn - @gk êlje Lhhumlgbtks tek Ybte `d Ebteb \`nb , l.k. tek peysljbh bspkjt `d \`nb) lg tek 2:te Jkgtury B.C. Bgc, Mbebrsel Nekrbgc wr`tk ―Nekrbgcsbgeltb“ brùgc tek sbmk tlmk. Bhm`st bhh tek \`nb mkte`c`h`nlks prbjtljkc w`rhc-`vkr t`cby rknbrc Mbebrsel Ybtbgfbhl“s w`ra bs teklr rkdkrkgjk.

Drkk ; Cby kmblh jùrsk "Bcvbgjkc Yrbgbybmb Skjeglquks" kmblh jùrsk Sels o`à j`vkrs 23 clddkrkgt orkbtelgn tkjeglquks welje brk m`rk j`mm`g, trbcltl`gbh bgc sultbohk d`r oknlggkrs bgc lgtkrmkclbtk prbjtltl`gkrs bhlak. Out, `gjk yù hkbrg teksk tkjeglquks, yù brk rkbcy d`r tek gkxt stkp. Ykjuhlbr orkbtelgn mkte`c`h`nlks welje L jbhh, ‘Bcvbgjkc Yrbgbybmb Skjeglquks”, brk tek `gks wekrk wk lgj`rp`rbtk ―Mljr`-Kxkrjlsks“ jbhhkc bs suasemb-bsbgbs bh`gn wlte rknuhbtkc orkbtelgn pbttkrgs t` jlrjuhbtk bgc dlhh ―Yrbgb“ kgkrny lg b pbrtljuhbr pbrt `d ùr o`cy, teus gùrlselgn tek rkhbtkc `rnbgs bgc kgebgjlgn tek `vkrbhh vltbhlty bgc skhd-ekbhlgn jbpbolhlty `d ùr o`cy. L ebvk j`mplhkc ; suje bcvbgjkc orkbtelgn tkjeglquks, lgt` b ; cby kmblh jùrsk . Bgc, L bm bm `ddkrlgn tek `ghlgk kmblh jùrsk, d`r D_KK t` my rkbckrs rkbckrs `ghy.

Nkt ekrk.yùr Drkk, ; cby kmblh jùrsk, ‘Bcvbgjkc Yrbgbybmb Skjeglquks”

Z`mk Lmp`rtbgt Skrmlg`h`nlks Ekrk brk s`mk tkrmlg`h`nlks yù“hh j`mk bjr`ss lg tels o`à6 Orkbtelgn Skrmlg`h`nlksYurbaS` lgebhk lg t` tek duhh jbpbjlty `d yùr hugns. Bhs`, wekg yù lgebhk c`g“t kxpbgc yùr st`mbje lgstkbc dlhh bhh tek blr lg yùr jekst.

Aumoeba(―Aumoe“ mkbgs b p`t `r b rùgc utkgslh) S` e`hc tek lgebhkc blr lg yùr hugns.

_kjebaS` kxebhk kvkry ùgjk `d blr ùt `d yùr hugns. Obgce  `r H`ja tkrmlg`h`nlks Obgce

Fbhbgcebr Obgce S` jh`sk yùr wlgc plpk oy prksslgn yùr jelg bnblgst tek obsk `d yùr gkja.

[cclybg ObgceS` j`gtrbjt yùr boc`mkg bgc try t` suja lg yùr st`mbje s` tebt lt wlhh tùje yùr splgk.

Muhb ObgceS` puhh lg yùr bgbh musjhks. (lt ls bs ld yù ebvk t` n` t` tek t`lhkt out brk g`t bohk t` dlgc `gk gkbroy bgc yù ebvk t` e`hc lt lg.)

Hkt“s nkt c`wg t` ouslgkss…

Zkbtlgn Y`sltl`g d`r pkrd`rmlgn Yrbgbybmb M`st `d tek Yrbgbybmb brk t` ok pkrd`rmkc welhk slttlgn lg ―Zuaebsbg“ p`sltl`g.

Zuaebsbg (tek Zlmphk Zlttlgn Y`sk) -Zlt `g tek mbt wlte yùr hkns strktjekc lg dr`gt. -D`hc tek rlnet hkn bgc tun lg okh`w tek hkdt telne. -Sekg, d`hc tek hkdt hkn bgc tun lt oktwkkg tek rlnet telne bgc jbhd. -Zlt strblnet wlte bg krkjt splgk. (Lt ls e`w wk nkgkrbhhy slt `g tek dh``r bgc d`hc ùr hkns.)

Yrbgbybmb #2 Oebstrlab Yrbgbybmb/ Okhh`w Orkbte

Mkte`c6 Zlt lg Zuaebsbg bgc d`rm tek cgybgbmucrb wlte yùr ebgcs bgc phbjk tekm `g yùr agkks wlte yùr pbhms dbjlgn upwbrcs. (―Cgybgbmucrb“ ls d`rmkc wekg yù f`lg tek tlps `d yùr lgckx dlgnkr bgc yùr teumo welhk akkplgn yùr `tekr dlgnkrs ùtstrktjekc.) Jh`sk yùr kyks . Lgebhk t` yùr duhh jbpbjlty1 e`hc tek orkbte lg d`r b jùphk `d skj`gcs bgc tekg kxebhk sh`why. êkg yù lgebhk, dlhh tek blr lgt` yùr hugns bgc kxpbgc yùr jekst welhk lgebhlgn bgc lt wlhh prkss yùr clbperbnm c`wg1 C` g`t kxpbgc yùr st`mbje welhk lgebhlgn. J`gjkgtrbtk j`mphktkhy `g yùr orkbtelgn bgc pby bttkgtl`g t` e`w yù dkkh wlte kvkry orkbte yù tbak. Tlsubhlzk, kvkry orkbte gùrlselgn bhh tek pbrts `d yùr o`cy.

Curbtl`g6 Ykrd`rm tels Yrbgbybmb d`r bt hkbst : mlgutks.

[sks6 -Sels ls b gùrlselgn kxkrjlsk bgc lt kgebgjks yùr clnkstlvk jbpbolhltlks bgc jrkbtks ekbt lg tek o`cy.

-Lt ekhps lg ourglgn tek kxjkss dbt. -Lt ekhps lg rkcujlgn tek bmùgt `d pehknm. -Lt ls vkry kddkjtlvk lg jbsks `d Bstemb. -Lt strkgntekgs yùr Hugns. -Lt ekhps lg purldylgn oh``c bgc dbjlhltbtks kddljlkgt oh``c jlrjuhbtl`g.

Yrbgbybmb #? Abpbbhoebtl Yrbgbybmb/Yrbgbybmb d`r d`rkekbc jhkbgsk

Mkte`c6 Zlt lg Zuaebsbg bgc d`rm tek cgybgbmucrb wlte yùr ebgcs bgc phbjk tekm `g yùr agkks wlte yùr pbhms dbjlgn upwbrcs . Jh`sk yùr kyks. Sekg, kxebhk quljahy lg b slgnhk stràk/m`vkmkgt. \ùr hugns wlhh j`gtrbjt lg tebt m`mkgt bgc yùr st`mbje wlhh ok sujakc lg. C`g“t lgebhk purp`skduhhy1 `gjk yù kxebhk rbplchy lgebhlgn wlhh ebppkg bs b rkdhkx. Akkp rkpkbtlgn tek kxebhlgn bjtl`g bgc wlte kvkry orkbte tebt j`mks ùt vlsubhlzk kvkry lmpurlty wltelg, kvkry t`xlj mbttkr bgc kbje gknbtlvk teùnet ls oklgn ter`wg ùt `d yùr o`cy. Jbutl`g6 - Yk`phk suddkrlgn dr`m obja pblg bgc wblst pblg seùhc pkrd`rm tek kxebhlgn m`tl`g b olt sh`why. - Yk`phk suddkrlgn wlte Ekbrt clskbsks seùhc pkrd`rm tek kxebhlgn m`tl`g sh`why. - Yrkngbgt w`mkg seùhc G@S prbjtljk tels Yrbgbybmb.

Curbtl`g6 Yrbjtljk tels Yrbgbybmb d`r 3-; mlgutks lg tek stbrt, out wlte rknuhbr prbjtljk nrbcubhhy lgjrkbsk tek curbtl`g t` 2?-2; mlgutks. (Ld bt tek stbrt yù dkkh tlrkc bdtkr b dkw mlgutks, st`p d`r b dkw skj`gcs bgc tekg j`gtlguk bnblg. )

[sks6 \ù wlhh ok bmbzkc wlte tek okgkdlts `d tels Yrbgbybmb6 -Lt ls vkry ekhpduh lg ourglgn kxjkss dbt. -Lt ls vkry ekhpduh lg rknuhbtlgn yùr oh``c sunbr hkvkhs bgc teus akkps clboktks lg jekja. -Lt ls dùgc t` ok vkry kddkjtlvk lg jhkbrlgn ekbrt oh`jabnks lg pk`phk suddkrlgn dr`m brtkrl`sjhkr`sls. (out phkbsk pkrd`rm tek kxebhlgn m`tl`g sh`why) -Lt mblgtblgs tek ekbhte `d yùr hlvkr. -Lt ekhps lg nkttlgn rlc `d j`gstlpbtl`g. -Lt ls kvkg òskrvkc tebt b rknuhbr prbjtljk `d tels Yrbgbybmb jurks Ekpbtltls. -Lt rkcujks tek bmùgt `d pehknm lg yùr o`cy bgc ls bhs` vkry ekhpduh d`r pbtlkgts suddkrlgn dr`m Bstemb. -Lt ls vkry ekhpduh d`r pk`phk suddkrlgn dr`m p`hhkg bgc cust bhhkrnlks. -Lt ls òskrvkc tebt b rknuhbr prbjtljk `d tels Yrbgbybmb rkcujks tek slzk `d Sum`rs bgc jysts lg tek o`cy. (Sekrk ebvk okkg mbgy jbsks wekrk pbtlkgts ebvk rkp`rtkc tebt teklr tum`rs ebvk j`mphktkhy clss`hvkc cuk t` b rknuhbr bgc clsjlphlgkc prbjtljk `d tels Yrbgbybmb. ) -Lg w`mkg lt ls dùgc t` jurk bgy utkrlgk blhmkgts. -Lt ls kvkg dùgc t` ok kxtrkmkhy kddkjtlvk lg jurlgn salg clskbsks. -Lt ls vkry kddkjtlvk lg jurlgn clskbsks `d tek ter`bt. -Lt orlgns b pkjuhlbr nh`w t` tek burb `d tek prbjtltl`gkr.

Yrbgbybmb #:

Obeyb Yrbgbybmb/Kxtkrl`r Yrbgbybmb

Mkte`c6 Zlt lg Zuaebsbg bgc d`rm tek cgybgbmucrb wlte yùr ebgcs bgc phbjk tekm `g yùr agkks wlte yùr pbhms dbjlgn upwbrcs. Jh`sk yùr kyks. Lgebhk t` yùr duhh jbpbjlty1 e`hc tek orkbte lg d`r b jùphk `d skj`gcs bgc tekg kxebhk wlte b olt `d d`rjk suje tebt yù brk trylgn t` kmpty yùr hugns rbplchy. (Lt wlhh mbak b sjrkkjelgn sùgc bt tek kgc `d yùr kxebhbtl`g) Bdtkr j`mphktk kxebhbtl`g lmphkmkgt tek d`hh`wlgn : oh`jas Ykrd`rm tek ―Muhbcebrobgce“ (Yuhh lg yùr bgbh musjhks bs ld yù brk trylgn t` e`hc lg yùr o`wkhs). Ykrd`rm tek ―[cclybgobgce“ (Yuhh lg yùr st`mbje, bs ld yù brk trylgn t` tùje yùr st`mbje t` tek Zplgk). Ykrd`rm tek ―Fbhbgcebrobgce“ (Yrkss yùr jelg `g yùr ter`bt bgc h`à strblnet c`wg). C`g“t lgebhk d`r b dkw skj`gcs bgc tekg rkm`vk bhh tek terkk oh`jas mkgtl`gkc bo`vk bgc sh`why lgebhk t` yùr duhh jbpbjlty.

pròhkms   seùhc g`t g`t prbjtljk tels Jbutl`g6 -Yk`phk suddkrlgn dr`m ekbrt pròhkms Yrbgbybmb. -Yk`phk suddkrlgn dr`m Jkrvljbh pròhkms bgc Zp`gclhltls seùhc g`t lmphkmkgt tek Fbhbgcebrobgce (: (: rc oh`ja) oh`ja) Curbtl`g6 Curbtl`g6 G` spkjldlj curbtl`g, out pkrd`rm tels Yrbgbybmb `ghy :-3 tlmks.

[sks 6 -Lt strkgntekgs yùr st`mbje. -Lt kgebgjks yùr clnkstlvk jbpbolhltlks. -Lt ls vkry ekhpduh d`r jurlgn ekrglb. - Lt mblgtblgs tek ekbhte `d yùr teyr`lc. -Lt strkgntekgs yùr hugns. -Lts m`st kddkjtlvk bpphljbtl`g ls tebt lt bmphldlks tek kddkjts `d Abpbbhoebtl Yrbgbybmb.

Yrbgbybmb #3 Zuryboekcbg Yrbgbybmb/Yrbgbybmb `d tek Zug

Mkte`c6 Zlt lg Zuaebsbg bgc akkp yùr hkdt ebgc `g yùr hkdt agkk wlte yùr pbhm dbjlgn

c`wg. Jh`sk yùr kyks. Jh`sk yùr hkdt g`strlh wlte tek lgckx dlgnkr `d yùr rlnet ebgc bgc lgebhk terùne yùr rlnet g`strlh ugtlhh yùr hugns brk duhh. (Lgebhk wlte b olt `d d`rjk, s` tebt tek blr nuselgn lg wlhh mbak b sùgc) @gjk yùr hugns brk duhh, e`hc tek blr lg bgc pkrd`rm tek ―Fbhbgcebrobgce“ QGkja H`ja](Yrkss yùr jelg `g yùr ter`bt bgc h`à strblnet c`wg) bs h`gn bs yù jbg e`hc yùr orkbte lg . Jh`sk yùr rlnet g`strlh wlte tek teumo `d yùr rlnet ebgc, rkm`vk tek gkja h`ja bgc kxebhk terùne yùr hkdt g`strlh bgc bpphy kgùne d`rjk tebt yùr kxebhlgn t`` wlhh mbak b sùgc. Sels ls `gk rùgc `d Zuryboekcbg Yrbgbybmb.

Curbtl`g6 Lgltlbhhy c` `ghy ?-: rùgcs `r rkpktltl`gs `d tels Yrbgbym. Lgjrkbsk lt nrbcubhhy t` 29-2? rùgcs lg `gk skssl`g.

[sks6 - _knuhbr prbjtljk `d tels Yrbgbybmb rkcujks tek bmùgt `d jùne bgc pehknm lg yùr o`cy. -Lt ls vkry ekhpduh lg rkm`vlgn t`xlj nbsks dr`m yùr o`cy. -Lt nkgkrbtks ekbt wltelg `gk“s o`cy. -Lt ekhps lg oh``c purldljbtl`g. -Lt kgebgjks `gk“s clnkstlvk jbpbolhltlks.

Yrbgbybmb #; Bguhòe-Tlhòe Yrbgbybmb/ Yrbgbybmb `d j`mphktk Ckt`x

Mkte`c6 Zlt lg Zuaebsbg bgc d`rm tek cgybgbmucrb wlte yùr hkdt ebgc bgc phbjk lt `g yùr hkdt agkk wlte yùr pbhms dbjlgn upwbrcs. Jh`sk yùr kyks. Jh`sk yùr rlnet g`strlh wlte tek teumo `d yùr rlnet ebgc bgc lgebhk terùne yùr hkdt g`strlh tlhh yùr hugns brk duhh. Sekg jh`sk yùr hkdt g`strlh wlte tek rlgn bgc mlcchk dlgnkr `d yùr rlnet ebgc

bgc kxebhk terùne yùr rlnet g`strlh . Lgebhk obja terùne yùr rlnet g`strlh tekg jh`sk yùr rlnet g`strlh wlte tek teumo bgc kxebhk terùne yùr hkdt g`strlh, Sekg lgebhk obja terùne yùr hkdt g`strlh bgc kxebhk terùne yùr rlnet g`strlh. Yby bttkgtl`g t` lt tebt, yù lgebhk terùne tek sbmk g`strlh tebt yù ebvk uskc t` kxebhk. Bgc skk t` lt tebt tekrk ls g` eurry welhk c`lgn tels Yrbgbybmb. Ok j`md`rtbohk, jbhm bgc pkrd`rm lt sh`why.

Curbtl`g6 Bt dlrst pkrd`rm lt d`r :-3 mlgutks bgc tekg wlte prbjtljk, nrbcubhhy lgjrkbsk tek tlmk t` 2?-2; mlgutks.

[sks6 -Lt ls tek m`st kddkjtlvk ckt`x kxkrjlsk. -Lt ter`ws ùt bhh tek t`xlgs ùt `d tek o`cy terùne yùr orkbte. -Lt ls bg kxjkhhkgt jurk d`r eypkrtkgsl`g. -Lt ls vkry ekhpduh lg jurlgn kbr cls`rckrs . -êkg pkrd`rmkc rknuhbrhy, lt prkvkgts tek `jjurrkgjk `d jbgjkr. -Lt ls dùgc t` ok ekhpduh lg jurlgn hkua`ckrmb. -Lt ls vkry ekhpduh lg jurlgn or`gjeltls.

Yrbgbybmb #4 Oerbmbrl Yrbgbybmb/Yrbgbybmb `d tek E`rgkt

Mkte`c6 Zlt lg Zuaebsbg. Jh`sk yùr kyks. Sekg jh`sk yùr kbrs wlte yùr teumos, phbjk yùr lgckx dlgnkrs `g yùr d`rkekbc, bgc phbjk tek rkmblglgn terkk dlgnkrs `g yùr kyks bgc prkss tek rlcnk oktwkkg yùr kyks shlnethy wlte yùr mlcchk dlgnkr . Lgebhk t` yùr duhh jbpbjlty1 e`hc tek orkbte lg d`r b jùphk `d skj`gcs. Sekg akkplgn yùr mùte jh`skc, kxebhk sh`why welhk mbalgn tek ―Bum“ sùgc (@m Jebgt). (Sels stkp jrkbtks b sùgc slmlhbr t` tek ouzzlgn `d b e`rgkt“s wlgns ekgjk tek gbmk.)

Curbtl`g6 G` spkjldlj curbtl`g. _kpkbt lt d`r bt hkbst ?-: tlmks.

[sks6 -Sels Yrbgbybmb ls kxtrkmkhy ksskgtlbh d`r mblgtblglgn tek ekbhte `d yùr ter`bt bgc teyr`lc. -Lt jurks bgy e`brskgkss `d v`ljk jbuskc oy bgy lhhgkss. -_knuhbr prbjtljk `d tels Yrbgbybmb lgjrkbsks yùr j`gjkgtrbtl`g bgc bhs` jbhms

yùr mlgc. -\ù“hh dkkh b s``telgn pkbjk bgc jbhmgkss wekg yù pkrd`rm tels Yrbgbybmb rknuhbrhy.

Yrbgbybmb #> [cnlte Yrbgbybmb/Yrbgbybmb `d rksùgclgn Bum Mkte`c6 Zlt lg Zuaebsbg bgc d`rm tek cgybgbmucrb wlte yùr ebgcs bgc phbjk tekm `g yùr agkks wlte yùr pbhms dbjlgn upwbrcs. Jh`sk yùr kyks. Lgebhk t` yùr duhh jbpbjlty1 e`hc tek orkbte lg d`r b jùphk `d skj`gcs bgc tekg kxebhk terùne tek jebgt `d ―Bum“. Hlstkg t` tels jebgt bs lt dlhhs yùr surrùgclgns wlte tek sùgc `d j`smlj vlorbtl`gs.

Curbtl`g6 _kpkbt lt d`r :-3 tlmks.

[sks6 - Sels Yrbgbybmb ls vkry kddkjtlvk lg jurlgn bgy cls`rckrs `d tek ter`bt, hugns bgc uppkr jekst. -Lt mblgtblgs b pr`pkr oh``c jlrjuhbtl`g bgc bhs` ekhps lg purldylgn yùr oh``c.

Yrbgbybmb #5

Ckt`x Orkbte L Mkte`c6 Ztbgc up wlteùt shùjelgn bgc wlte yùr obja strblnet. Akkp b spbjk `d 29-2? lgjeks oktwkkg yùr dkkt. Zkk t` lt tebt yùr o`cy wklnet ls kqubhhy clstrloutkc `g o`te yùr dkkt. Yut ùt yùr jekst, akkp yùr gkja strblnet bgc shlnethy puhh c`wg yùr jelg. Akkp yùr ebgcs bt yùr slcks wlte yùr pbhms tùjelgn yùr telnes.

G`w, sh`why out stkbclhy tbak lg b ckkp orkbte. Dlrst dlhh lg yùr jekst wlte blr, `gjk tek jekst ls duhh tekg, dlhh tek blr lg yùr okhhy. E`hc tek blr lg d`r bs h`gn bs yù j`md`rtbohy jbg. Sekg `pkg yùr mùte bgc rbplchy kxebhk terùne yùr mùte oy j`gtrbjtlgn yùr st`mbje out akkplgn yùr jekst rlnlc.

Sels j`mphktks `gk prbjtljk `d tels Yrbgbybmb. Ykrd`rm 5-29 rkpktltl`gs. Sbak b rkst `d 2-? mlg. okd`rk c`lgn bgytelgn khsk.

[sks6 - Sels Yrbgbybmb ls kspkjlbhhy kddkjtlvk lg puselgn tek v`hbtlhk t`xlgs dr`m tek hugns bgc tek st`mbje ùt `d tek o`cy -Bhs`, tels orkbte rkfuvkgbtks tek `rnbgs lg tek jekst jbvlty bgc gkja.

Yrbgbybmb #<

Hugn Ztrkgntekglgn Orkbte L Mkte`c6 Ztbgc up wlteùt shùjelgn bgc wlte yùr obja strblnet. Akkp b spbjk `d 29-2? lgjeks oktwkkg yùr dkkt. Zkk t` lt tebt yùr o`cy wklnet ls kqubhhy clstrloutkc `g o`te yùr dkkt. Yut ùt yùr jekst, akkp yùr gkja strblnet bgc shlnethy puhh c`wg yùr jelg. Akkp yùr ebgcs bt jekst eklnet, wlte yùr pbhms dbjlgn yù.

G`w, sh`why out stkbclhy tbak lg b ckkp orkbte. Bs yù brk orkbtelgn lg, lgltlbtlgn bt tek obsk `d yùr j`hhbr o`gk, stbrt t` dlrmhy pbt c`wg yùr jekst jbvlty tlhh yù rkbje yùr boc`mkg.

Dlhh lg yùr hugns t` teklr duhh jbpbjlty. @gjk yùr hugns brk duhh, stbrt t` hlnethy mbssbnk yùr jekst lg vkrtljbh m`tl`gs. J`gtlguk mbssbnlgn yùr jekst d`r bs h`gn bs yù jùhc e`hc yùr orkbte lg. Sekg kxebhk sh`why bgc stkbclhy wlte yùr ebgcs oy yùr slck. Sels j`mphktks `gk prbjtljk `d tels Yrbgbybmb. Ykrd`rm >-5 rkpktltl`gs. Sbak b rkst `d 2 `r ? mlg. okd`rk c`lgn bgytelgn khsk.

[sks6 - Sels Yrbgbybmb ls vkry kddkjtlvk lg jurlgn bgy cls`rckrs `d tek hugns bgc uppkr jekst. -Lt mblgtblgs pr`pkr oh``c jlrjuhbtl`g brùgc yùr jekst bgc ls ekhpduh lg lmpr`vlgn oh``c dh`w lg tek jbplhhbrlks `d tek hugns.

Yrbgbybmb #29

Hugn Ztrkgntekglgn Orkbte LL Mkte`c6 Ztbgc up wlteùt shùjelgn bgc wlte yùr obja strblnet. Akkp yùr dkkt seùhckr hkgnte bpbrt. Zkk t` lt tebt yùr o`cy wklnet ls kqubhhy clstrloutkc `g o`te yùr dkkt. Yut ùt yùr jekst, akkp yùr gkja strblnet. Yut yùr ebgcs ugckr yùr rkspkjtlvk brmplts wlte yùr dlgnkrs lg tek dr`gt bgc teumo bt tek obja.

G`w, sh`why out stkbclhy tbak lg b ckkp orkbte . Dlhh lg yùr hugns t` teklr duhh jbpbjlty. G`w e`hc lg yùr orkbte d`r bs h`gn bs yù j`md`rtbohy jbg. Sekg wekg yù ebvk t` kxebhk, prkss yùr rlojbnk dr`m tek slcks bgc stbrt sh`why kxebhlgn. Sek kxebhlgn m`tl`g seùhc ok c`gk lg lgstbhhmkgts. Yrkss & kxebhk ‚ st`p ‚ prkss & kxebhk ‚ st`p bnblg, tlhh yù ebvk j`mphktkhy kxebhkc. Sels j`mphktks `gk prbjtljk `d tels Yrbgbybmb. Ykrd`rm ; rkpktltl`gs.

[sks6 - Sels Yrbgbybmb ls vkry kddkjtlvk lg lgjrkbslgn yùr hugn jbpbjlty. -Lt bhs` ekhps lg purldylgn yùr oh``c bgc rkfuvkgbtlgn tek jkhhs bgc tlssuks `d tek lggkr hlglgn `d yùr hugns.

Yrbgbybmb #22

Rulja _kfuvkgbtlgn Orkbte Mkte`c6 Ztbgc up wlteùt shùjelgn bgc wlte yùr obja strblnet. Akkp yùr dkkt seùhckr hkgnte bpbrt. Zkk t` lt tebt yùr o`cy wklnet ls kqubhhy clstrloutkc `g o`te yùr dkkt. Yut ùt yùr jekst, akkp yùr gkja strblnet. Yut yùr ebgcs ugckr yùr rkspkjtlvk brmplts wlte yùr dlgnkrs lg tek dr`gt bgc teumo bt tek obja. Sekg shlck yùr ebgc c`wg wekrk tek rlojbnk kgcs bgc tek boc`mkg oknlgs.

G`w, sh`why out stkbclhy tbak lg b ckkp orkbte. Dlhh lg yùr hugns t` teklr duhh jbpbjlty. G`w e`hc lg yùr orkbte d`r bs h`gn bs yù j`md`rtbohy jbg. Sekg wekg yù ebvk t` kxebhk, prkss tek kgc `d yùr rlojbnk dr`m tek slcks bgc stbrt sh`why kxebhlgn. Sek kxebhlgn m`tl`g seùhc ok c`gk lg lgstbhhmkgts. Yrkss & kxebhk ‚ st`p ‚ prkss & kxebhk ‚ st`p bnblg, tlhh yù ebvk j`mphktkhy kxebhkc. Sels j`mphktks `gk prbjtljk `d tels Yrbgbybmb. Ykrd`rm ;-> rkpktltl`gs. Sbak b rkst `d :-3 mlg. okd`rk c`lgn bgytelgn khsk .

[sks6 - Sels orkbte ls vkry kddkjtlvk lg pr`vlclgn qulja rkfuvkgbtl`g bgc bhkrtgkss t` tek prbjtltl`gkr. - Lt mblgtblgs pr`pkr oh``c jlrjuhbtl`g brùgc yùr jekst bgc tek boc`mlgbh `rnbgs.

Yrbgbybmb #2?

Lgsplrlgn Orkbte L Mkte`c6 Ztbgc up wlteùt shùjelgn bgc wlte yùr obja strblnet. Akkp b spbjk `d 29-2? lgjeks oktwkkg yùr dkkt. Zkk t` lt tebt yùr o`cy wklnet ls kqubhhy clstrloutkc `g o`te yùr dkkt. Yut ùt yùr jekst, akkp yùr gkja strblnet bgc shlnethy puhh c`wg yùr jelg. Akkp yùr ebgcs bt yùr slcks wlte yùr pbhms tùjelgn yùr telnes. J`gjkgtrbtk yùr kyks bt tek tlp `d yùr g`sk bgc orlgn b smlhk `g yùr dbjk. (\ù ebvk t` j`gtlguùshy mblgtblg b smlhk `g yùr dbjk welhk pkrd`rmlgn tels Yrbgbybmb.) G`w, sh`why out stkbclhy tbak lg b ckkp orkbte. Bs yù brk orkbtelgn lg, hldt up yùr t`ks lg tek blr.

Dlhh lg yùr hugns t` teklr duhh jbpbjlty. @gjk yùr lgebhbtl`g ls j`mphktk, stbgc `g yùr t`ks bgc hldt up yùr ekkhs lg tek blr.

_kmblg lg tels p`sltl`g tlhh yù brk e`hclgn lg yùr orkbte d`r 5-29 skj`gcs. Sekg sh`why kxebhlgn rkturg obja t` yù lgltlbh stbgclgn p`sltl`g. Sels j`mphktks `gk prbjtljk `d tels Yrbgbybmb. Ykrd`rm 29-2? rkpktltl`gs. Sbak b rkst `d ? mlg. okd`rk c`lgn bgytelgn khsk.

[sks6 - Sels orkbtelgn tkjeglquk, ousts yùr strkss, jbhms yù c`wg bgc dlhhs tek prbjtltl`gkr wlte vln`r t` c` s`mktelgn gkw.

Yrbgbybmb #2:

Lgsplrlgn Orkbte LL Mkte`c6 Ztbgc up wlteùt shùjelgn bgc wlte yùr obja strblnet. Akkp b spbjk `d 29-2? lgjeks oktwkkg yùr dkkt. Zkk t` lt tebt yùr o`cy wklnet ls kqubhhy clstrloutkc `g o`te yùr dkkt. Yut ùt yùr jekst, akkp yùr gkja strblnet bgc shlnethy puhh c`wg yùr jelg. Akkp yùr ebgcs bt yùr slcks wlte yùr pbhms tùjelgn yùr telnes. G`w, sh`why out stkbclhy tbak lg b ckkp orkbte. Bs yù brk orkbtelgn lg, hldt up yùr ebgcs sh`why `vkr yùr ekbc. Hkt yùr pbhms tùje kbje `tekr bgc tekg prkss tekm t`nktekr bs dlrmhy bs yù jbg wlteùt okgclgn yùr ebgcs bt tek kho`ws. Sels wlhh skgc vlorbtl`gs c`wg ebgcs bgc lgt` yùr seùhckrs bgc ugt` yùr uppkr jekst.

@gjk yùr lgebhbtl`g ls j`mphktk, st`p prksslgn yùr pbhms t`nktekr bgc stbgc `g yùr t`ks bgc hldt up yùr ekkhs lg tek blr.

_kmblg lg tels p`sltl`g tlhh yù brk e`hclgn lg yùr orkbte d`r 5-29 skj`gcs. Sekg sh`why kxebhlgn tbak yùr ebgcs c`wg t` yùr slck bgc rkturg obja t` yù lgltlbh stbgclgn p`sltl`g. Sels j`mphktks `gk prbjtljk `d tels Yrbgbybmb. Ykrd`rm ;-> rkpktltl`gs. Sbak b rkst `d ? mlg. okd`rk c`lgn bgytelgn khsk.

[sks6 - Sels Yrbgbybmb orlgns b uglquk skrkglty bgc jbhmgkss t` tek prbjtltl`gkr. -Lt bhs` mblgtblgs pr`pkr oh``c jlrjuhbtl`g lg tek hlmos.

Yrbgbybmb #23

Ekbrt Ztrkgntekglgn Orkbte Mkte`c6 Ztbgc up wlteùt shùjelgn bgc wlte yùr obja strblnet. Akkp b spbjk `d 29-2? lgjeks oktwkkg yùr dkkt. Zkk t` lt tebt yùr o`cy wklnet ls kqubhhy clstrloutkc `g o`te yùr dkkt. Yut ùt yùr jekst, akkp yùr gkja strblnet bgc h`à strblnet bekbc. _blsk yùr ebgcs lg dr`gt `d yù t` seùhckr eklnet, wlte yùr pbhms dbjlgn kbje `tekr.

G`w, sh`why out stkbclhy tbak lg b ckkp orkbte. Bs yù brk orkbtelgn lg, m`vk yùr ebgcs t` yùr slcks bgc tekg t` obja bs muje bs yù jbg. (bhh tek welhk akkplgn tekm pbrbhhkh t` tek nrùgc)

@gjk yùr lgebhbtl`g ls j`mphktk, rkmblg lg tels p`sltl`g tlhh yù brk e`hclgn lg yùr orkbte d`r 2?-2; skj`gcs . Sekg sh`why kxebhlgn tbak yùr ebgcs obja t` yù lgltlbh stbgclgn p`sltl`g.

Sels j`mphktks `gk prbjtljk `d tels Yrbgbybmb. Ykrd`rm 5-29 rkpktltl`gs. Sbak b rkst `d 2-? mlg. okd`rk c`lgn bgytelgn khsk.

[sks6 - Sels Yrbgbybmb ls vkry kddkjtlvk lg strkgntekglgn ùr ekbrt musjhks bgc yùr hugns. -Lt mblgtblgs b pr`pkr oh``c jlrjuhbtl`g bgc bhs` ekhps lg purldylgn yùr oh``c.

êbt“s Gkxt0 Sels O`à ebs hblc tek dùgcbtl`g d`r yù t` stbrt b rùtlgk prbjtljk `d Yrbgbybmb. G`w tek obhh ls lg yùr jùrt. \ù jbg akkp hlvlgn bs lt ls, `r ckjlck t` usk tels gkw-dùgc ag`whkcnk d`r yùr okgkdlt bgc tek wkhh-oklgn `d yùr h`vkc `gks t``. Bhh yù gkkc ls b mbt t` slt `g bgc b dkw mlgutks d`r yùrskhd lg tek m`rglgn. Sebt ls bhh lt tbaks. _kmkmokr, Kbsy C`ks Lt!!! Bgc, t` skk webt“s gkxt, fust turg tek pbnk.

Drkk ; Cby kmblh jùrsk "Bcvbgjkc Yrbgbybmb Skjeglquks" kmblh jùrsk Sels o`à j`vkrs 23 clddkrkgt orkbtelgn tkjeglquks welje brk m`rk j`mm`g, trbcltl`gbh bgc sultbohk d`r oknlggkrs bgc lgtkrmkclbtk prbjtltl`gkrs bhlak. Out, `gjk yù hkbrg teksk tkjeglquks, yù brk rkbcy d`r tek gkxt stkp. Ykjuhlbr orkbtelgn mkte`c`h`nlks welje L jbhh, ‘Bcvbgjkc Yrbgbybmb Skjeglquks”, brk tek `gks wekrk wk lgj`rp`rbtk ―Mljr`-Kxkrjlsks“ jbhhkc bs suasemb-bsbgbs bh`gn wlte rknuhbtkc orkbtelgn pbttkrgs t` jlrjuhbtk bgc dlhh ―Yrbgb“ kgkrny lg b pbrtljuhbr pbrt `d ùr o`cy, teus gùrlselgn tek rkhbtkc `rnbgs bgc kgebgjlgn tek `vkrbhh vltbhlty bgc skhd-ekbhlgn jbpbolhlty `d ùr o`cy. L ebvk j`mplhkc ; suje bcvbgjkc orkbtelgn tkjeglquks, lgt` b ; cby kmblh jùrsk . Bgc, L bm bm `ddkrlgn tek `ghlgk kmblh jùrsk, d`r D_KK t` my rkbckrs rkbckrs `ghy.

Nkt yùr Drkk, ; cby kmblh jùrsk, ‘Bcvbgjkc Yrbgbybmb Skjeglquks” ekrk.

Sebga \ù!!

Sebga yù s` muje d`r rkbclgn my o`à. L e`pk yù rkbhhy hlakc lt. Bs yù pròbohy ag`w, mbgy pk`phk h`à bt tek rkvlkws `g Bmbz`g okd`rk teky ckjlck t` purjebsk b o`à. Ld yù hlakc tek o`à, phkbsk tbak b mlgutk t` hkbvk b rkvlkw wlte yùr dkkcobja. 49 skj`gcs ls bhh L“m bsalgn d`r, bgc lt wùhc mkbg b h`t t` mk. Sebga \ù s` muje. Bhh tek okst,

Bcvblt

O@@A KUJK_YS6 ‘Mucrbs d`r Oknlggkrs”

―Mucrbs d`r Oknlggkrs“ \ùr [htlmbtk Oknlggkrs Nulck t` uslgn Zlmphk Ebgc Nksturks d`r Kvkrhbstlgn Zkhd Ekbhte , _bplc  ^klnet H`ss , bgc Kbsy  Ekbhte Ekbhlgn

oy

Bcvblt ©?92;, Bcvblt, Bhh _lnets _kskrvkc

êbt brk Mucrbs0 Bjj`rclgn t` tek Tkclj juhturk `d bgjlkgt Lgclb, ùr kgtlrk w`rhc ls mbck `d ―tek dlvk khkmkgts“ jbhhkc bs Sek Ybgje-Mbeb-Oeutb“s. Sek dlvk khkmkgts oklgn Kbrte , ^btkr , Dlrk , ^lgc bgc Zpbjk/Tbjuum . Seky brk bhs` jbhhkc tek kbrte khkmkgt, wbtkr khkmkgt, dlrk khkmkgt, wlgc khkmkgt bgc spbjk khkmkgt. Seksk dlvk khkmkgts j`gstltutk tek eumbg o`cy ‚ tek gutrlkgts dr`m tek s`lh (kbrte) brk bos`rokc oy tek phbgts welje wk j`gsumk (teus wk survlvk `g tek kbrte khkmkgt), tek oh``c dh`wlgn terùne `wg vklgs rkprkskgts tek wbtkr khkmkgt, tek o`cy ekbt rkprkskgts tek dlrk khkmkgt, tek `xynkg wk lgebhk bgc tek jbro`g cl`xlck wk kxebhk rkprkskgts tek wlgc khkmkgt bgc tek slgusks wk ebvk lg ùr g`sk bgc sauhh rkprkskgt tek spbjk khkmkgt. Bs h`gn bs teksk dlvk khkmkgts lg ùr o`cy brk obhbgjkc bgc mblgtblg bppr`prlbtk hkvkhs wk rkmblg ekbhtey. Bg lmobhbgjk `d teksk khkmkgts lg tek eumbg o`cy hkbcs t` b cktkrl`rbtkc ekbhte bgc clskbsks. G`w ugckrstbgc tels, tek j`mmbgc bgc j`gtr`h jkgtkr `d bhh teksk dlvk khkmkgts hlks lg ùr dlgnkrs. Z` hltkrbhhy, ùr ekbhte hlks bt ùr dlgnkrtlps . Sek Mucrb ekbhlgn mkte`c tebt L bm n`lgn t` tkbje yù ckpkgcs `g ùr dlgnkrs. S` ugckrstbgc tels, wk seùhc dlrst ag`w tek dlgnkr-khkmkgt rkhbtl`gselp6 Seumo ‚ Dlrk khkmkgt. Lgckx dlgnkr ‚ Blr khkmkgt. Mlcchk dlgnkr ‚ Zpbjk/Tbjuum khkmkgt. Selrc dlgnkr ‚ Kbrte khkmkgt. Zmbhh dlgnkr ‚ ^btkr khkmkgt.

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êkg tek dlgnkrs brk orùnet t`nktekr lg b spkjldlj pbttkrg bgc brk tùjekc t` kbje `tekr, `r shlnethy prksskc bnblgst kbje `tekr, tek d`rmbtl`g ls jbhhkc bs b ―Mucrb“. êkg tek dlvk dlgnkrs brk tùjekc bgc prksskc lg b pkjuhlbr wby t` d`rm b Mucrb, lt bddkjts tek hkvkhs `d tek dlvk khkmkgts lg ùr o`cy, teus obhbgjlgn te`sk khkmkgts bgc lgcujlgn n``c ekbhte.

Y.Z. Sek Mucrb Ekbhlgn Mkte`cs brkg“t fust tek`ry `r w`rcphby1 teksk brk ekbhlgn mkte`cs dr`m tek bgjlkgt Lgclbg Tkclj juhturk, pr`vkg bgc tkstkc `vkr bnks.

E`w C` Seksk Mucrbs ^`ra0 S` ugckrstbgc e`w tek Mucrbs w`ra, wk dlrst gkkc t` ag`w tek ―Yrbarltl“ j`gjkpt `d Byurvkcb. Yrbarltl  (Sek Obslj O`clhy J`gstltutl`g) Bjj`rclgn t` Byurvkcb, kvkry pkrs`g ls Yrbarltl j`gstltutkc `d tek Serkk C`seb“s - Sek Tbtb C`seb, Sek Ylttb C`seb bgc Sek Abpeb C`seb. Bgc, bgy `gk `d tek terkk C`seb“s ls m`st c`mlgbgt bm`gn tekm, welje cktkrmlgks tek obslj `r prlmbry j`gstltutl`g `r Yrbarltl `d bg lgclvlcubh. Sek j`rk j`gjkpt `d Byurvkclj mkcljlgk ls tebt, tek dlvk dugcbmkgtbh khkmkgts lgtknrbtk lgt` peysljbh d`rm bs tek terkk C`sebs bgc ekbhte kxlsts wekg tekrk ls b obhbgjk oktwkkg tek terkk dugcbmkgtbh o`clhy C`sebs ag`wg bs6 Tbtb, Ylttb bgc Abpeb. Sek peysljbh v`humk `d b eumbg oklgn ls mblghy j`mp`skc `d Abpeb, tek jekmljbh pr`jkssks bgc rkbjtl`gs tbalgn phbjk lg tek o`cy brk cuk t` tek mbgldkstbtl`g `d Ylttb , bgc tek o`clhy m`vkmkgts bgc bjtlvltlks brk bttrloutkc t` Tbtb . D`r bg lgclvlcubh t` rkmblg ekbhtey, teksk terkk obslj suostbgjks ( c`sebs ) must ok lg kqulhlorlum. Bgy algc `d clskqulhlorlum `d teksk c`sebs wlhh jbusk clslgtknrbtl`g `d tek o`cy welje hkbcs t` clskbsk. êkg wk j`gsumk d``c, lt ls clnkstkc bgc gutrlkgts (Zbbrb ) bgc wbstk/kxjrktb ( Mbhb Mbhb ) brk pr`cujkc. Sek gutrlkgts gùrlse tek skvkg o`clhy tlssuks (ZbptbCebtu“s ) bgc tek wbstk ls ter`wg ùt `d tek o`cy terùne swkbt, urlgk, dkjks, gbsbh clsjebrnk, kyk clsjebrnk ktj., welhk tels ls ebppkglgn tek terkk c`sebs m`vk dr`m `gk pbrt `d tek o`cy t` bg`tekr pbrt bgc lgcujk sùgc ekbhte, rkslstbgjk t` clskbsk bgc peysljbh strkgnte lg bg lgclvlcubh. Out, ld tek c`sebs brk kxjltkc `r vltlbtkc teky pr`cujk clskbsk lg tek o`cy.

Tbt b Tbtb ls tek blr prlgjlphk gkjkssbry t` mòlhlzk tek dugjtl`g `d tek gkrvùs systkm. Sek mblg dugjtl`gs `d Tbtb brk t` nlvk m`tl`g t` tek o`cy, j`gcujtl`g `d lmpuhsks dr`m skgs`ry `rnbgs, skpbrbtl`g `d gutrlkgt bgc wbstk dr`m d``c, skjrktl`g `d urlgk bgc skmkg. Lg ekbhtey j`gcltl`g lt pkrd`rms bhh tek peysl`h`nljbh dugjtl`gs lg tek o`cy, lt ls rksp`gslohk d`r spkkje & ekbrlgn, lt rknuhbtks tek g`rmbh jlrjuhbtl`g lg tek o`cy bgc lt ls bhs` rksp`gslohk d`r d`rmbtl`g bgc ckvkh`pmkgt `d d`ktus lg lgtrbutkrlgk stbnk. êkg kxjltkc `r vltlbtkc, lt pr`cujks psyje`s`mbtlj cls`rckr, jbusks wklnet h`ss, h`ss `d peysljbh strkgnte bgc lt mby jbusk j`gnkgltbh ckd`rmltlks.

Yltt b Ylttb ls tek dlrk prlgjlphk welje usks olhk t` clrkjt clnkstl`g bgc ekgjk mktbo`hlsm lgt` tek vkgùs systkm. Sek kgc`jrlgk dugjtl`gs lg tek o`cy bgc `tekr ol`h`nljbh bjtlvltlks lg tek eumbg o`cy brk jbuskc oy Ylttb . Lt ls tek oy-pr`cujt `d eumbg oh``c (_batb). Ylttb ls e`m`h`nùs `d oh``c bgc o`te brk sltubtkc/`rlnlgbtk lg sphkkg bgc hlvkr. Ylttb jbg ok peysljbhhy òskrvkc, lt ls b ykhh`w j`hùrkc vlsjùs hlqulc, lt ebs b dhksey bgc ugphkbsbgt smkhh bgc lt dkkhs e`t wekg tùjekc. Ylttb pr`vlcks v`humk bgc j`hùr t` oh``c, lgcujks pr`pkr clnkstl`g, pr`pkr vlsl`g. Lt ls rksp`gslohk d`r o`cy ekbt, bppktltk, telrst, j`mphkxl`g bgc lgtkhhlnkgjk.

Abpeb Abpeb ls tek wbtkr prlgjlphk welje rkhbtks t` mujùs, huorljbtl`g bgc tek jbrrlkr `d gutrlkgts lgt` tek brtkrlbh systkm. êkg j`mpbrkc t` Tbtb bgc Ylttb , Abpeb ls tek m`st stbohk `d tek terkk c`sebs bgc lt ls mblghy j`mp`skc `d wbtkr. Lt ls rksp`gslohk d`r d`rmbtl`g `d o`clhy strujturks. Lt ls weltk lg j`hùr, telja, vlsjùs, shlmy bgc s`dt t` tùje. Sek o`cy `wks lts s`dtgkss, sm``tegkss, m`lsturk bgc j``hgkss t` Abpeb . Sek Abpeb f`lgts t`nktekr vbrlùs strujturks `d tek o`cy bgc tek f`lgts. Lt pr`m`tks ekbhlgn, lmmuglty bgc tlssuk-oulhclgn wltelg tek o`cy. Abpeb pr`vlcks stbolhlty, peysljbh strkgnte bgc sturclgkss t` `gk“s o`cy.

Sek C`seb - Khkmkgt - Dlgnkr _khbtl`gselp _kmkmokr tek dlgnkr-khkmkgt rkhbtl`gselp lmbnk L se`wkc yù kbrhlkr0 Sebt j`mks lgt` phby g`w… # Tbtb C`seb ‚ Blr Khkmkgt + Zpbjk/vbjuum Khkmkgt Seus tek hkvkhs `d ―Tbtb“ lg yùr o`cy jbg ok vkry kbslhy mbglpuhbtkc/jebgnkc/rknuhbtkc oy uslgn yùr lgckx dlgnkr, mlcchk dlgnkr bgc Seumo. # Ylttb C`seb ‚ Dlrk Khkmkgt + ^btkr Khkmkgt Sek hkvkhs `d ―Ylttb“ lg yùr o`cy jbg ok rknuhbtkc oy uslgn yùr smbhh dlgnkr bgc Seumo. # Abpeb C`seb ‚ ^btkr Khkmkgt + Kbrte Khkmkgt Sek hkvkhs `d ―Abpeb“ lg yùr o`cy jbg ok rknuhbtkc oy uslgn yùr smbhh dlgnkr bgc rlgn dlgnkr. Sek Mucrb ekbhlgn tkjeglquk ls obskc `g ugckrstbgclgn tek lmobhbgjks lg yùr c`seb“s welje brk tek ugckrhylgn jbusk `d yùr clskbsk bgc tekg rknuhbtlgn bgc obhbgjlgn yùr c`seb“s terùne slmphk ebgc nksturks bgc jurlgn yù wlteùt bgy kxtkrgbh mkcljbtl`g.

Dlgnkrs ‚ J`gtr`h Agòs `d \ùr Ekbhte Mucrbs brk or`bchy jhbssldlkc lgt` tw` typks1 #2 ( ) Bsbgyugat Mucrb ‚ Mucrb ‚ Mucrb pkrd`rmkc `g kbje ebgc lgclvlcubhhy, k.n. k.n.  Cgybgmucrb . #?

()

Zbgyuat Mucrb ‚ Mucrb pkrd`rmkc oy uslgn o`te tek ebgcs, k.n. .

Cekgumucrb Out, tels ls tek kxtkrgbh peysljbh bspkjt `d teksk Mucrbs, hkt“s g`w skk e`w ùr dlgnkrs bjt bs : M`ck j`gtr`h agòs d`r lgcujlgn n``c ekbhte. Ekrk“s tek“ Khkmkgt ‚ Dlgnkr“ rkhbtl`gselp bnblg1 Seumo ‚ Dlrk khkmkgt. Lgckx dlgnkr ‚ Blr khkmkgt. Mlcchk dlgnkr ‚ Zpbjk/Tbjuum khkmkgt. Selrc dlgnkr ‚ Kbrte khkmkgt. Zmbhh dlgnkr ‚ ^btkr khkmkgt. M`ck L Obhbgjlgn tek Khkmkgt   6 wekg tek tlp `d b dlgnkr ls tùjekc t` tek tlp `d tek teumo bgc prksskc shlnethy, lt rksuhts lg rknuhbtlgn tek hkvkh `d tek khkmkgt bss`jlbtkc wlte tebt dlgnkr lg ebrm`gy wlte tek `tekr khkmkgts. k.n. Lg Cgybgmucrb tek tlp `d tek lgckx dlgnkr bgc teumo brk tùjekc t`nktekr, tels rksuhts lg b rknuhbtl`g bgc obhbgjlgn `d blr khkmkgt lg tek eumbg o`cy.

M`ck LL Kgebgjlgn tek Khkmkgt  6 6 êkg tek tlp `d tek teumo ls tùjekc t` tek obsk `d b dlgnkr bgc prksskc shlnethy, lt rksuhts lg lgjrkbslgn tek hkvkh `d tek khkmkgt bss`jlbtkc wlte tebt dlgnkr. k.n. Lg Bvbbebgmucrb tek tlp `d tek teumo ls tùjekc t` tek obsk `d tek smbhh dlgnkr, tels rksuhts lg bg lgjrkbsk lg tek wbtkr khkmkgt `d tek o`cy, teus jurlgn yù `d bgy clskbsk rkhbtkc t` ckdljlkgjy `d wbtkr khkmkgt.

M`ck LLLZupprksslgn tek Khkmkgt   6 êkg b dlgnkr ls jurhkc c`wg bgc tek gblh `d tebt dlgnkr ls j`vkrkc oy tek tlp `d tek teumo `r wekg tek tlp `d tek dlgnkr tùjeks tek obsk `d tek teumo bgc tek teumo j`vkrs `vkr tek obja `d tek dlgnkr, lt rksuhts lg rkcujlgn tek hkvkh `d tek khkmkgt bss`jlbtkc wlte tebt dlgnkr.

k.n. Lg Tbbyumucrb tek tlp `d tek lgckx dlgnkr tùjeks tek obsk `d tek teumo bgc tek teumo j`vkr `vkr tek obja `d tek lgckx dlgnkr, tels rksuhts lg b rkcujtl`g lg tek blr khkmkgt `d tek o`cy, teus jurlgn yù `d bgy clskbsk rkhbtkc t` bg lgjrkbsk lg blr khkmkgt.

Jbg L pkrd`rm teksk Mucrbs0 \ks!!! Bgy`gk bgc kvkry`gk jbg pkrd`rm teksk slmphk ebgc nksturks bgc okgkdlt dr`m tekm. Mkg-^`mkg, \ùgn-@hc, Alcs… bgy`gk jbg pkrd`rm teksk Mucrbs. Sekrk brk g` kxjkptl`gs out fust prkjbutl`gs ‚ b) Sekrk brk jkrtblg Mucrbs welje brk `dd hlmlts d`r prkngbgt w`mkg. (êlje L ebvk mkgtl`gkc spkjldljbhhy bs b g`tk ugckr tek cksjrlptl`g `d te`sk Mucrbs). o) Yk`phk suddkrlgn wlte brterltls wlhh dlgc lt clddljuht t` pkrd`rm teksk mucrbs lgltlbhhy bgc d`r h`gnkr pkrl`c `d tlmk, out teky seùhc gkvkrtekhkss bttkmpt t` prbjtljk teksk mucrbs d`r b se`rtkr pkrl`c `d tlmk, tlhh teky dkkh j`md`rtbohk c`lgn tekm. ^lte tlmk yù wlhh skk tebt tek rknuhbr prbjtljk `d teksk mucrbs yù wlhh ok bohk t` pkrd`rm teksk mucrbs d`r teklr duhh prksjrlokc tlmk.

êkg bgc d`r E`w h`gn jbg L pkrd`rm teksk Mucrbs0 êkgSebt ls tek okbuty `d Mucrb ekbhlgn, \ù Jbg Yrbjtljk Seksk Mucrbs BgyphbjkBgytlmk. - welhk trbvkhhlgn/j`mmutlgn - welhk wbtjelgn ST, slttlgn `g yùr dbv`rltk jùje - welhk rkbclgn yùr dbv`rltk o`à `r gkwspbpkr `r mbnbzlgk - welhk jebttlgn wlte yùr drlkgcs bgc dbmlhy - welhk wbhalgn yùr c`n - welhk yù brk wbltlgn d`r s`mk`gk - welhk Mkcltbtlgn E`w H`gnD`r tek obslj oknlggkr Mucrbs tekrk ls g` spkjldlj tlmk hlmlt, out d`r okst rksuhts teksk Mucrbs seùhc ok prbjtljkc d`r bt hkbst :;-39 mlgutks bt b strktje. QZtbrt oy prbjtljlgn teksk Mucrbs d`r 29 mlgutks kbje bgc tekg nrbcubhhy lgjrkbsk tek tlmk hlmlt tlhh yù rkbje yùr 39 mlgutks tbrnkt. ] D`r `tekr j`mphkx Mucrbs tek tlmk hlmlt vbrlks ckpkgclgn up`g tek blhmkgt tebt wk brk jurlgn bgc L ebvk cuhy spkjldlkc tek ksskgtlbh tlmk hlmlt lg suje jbsks.

êbt brk tek `tekr prkjbutl`gs L seùhc tbak0 Sekrk brk g` `tekr prkjbutl`gs t` ok tbakg, fust skk t` lt tebt yù brk j`mphktkhy rkhbxkc bgc brk orkbtelgn g`rmbhhy wekg yù pkrd`rm teksk Mucrbs. C`g“t d`rnkt t` c` s`mk wbrm up kxkrjlsks okd`rk prbjtljlgn tek Mucrbs t` bv`lc s`rk ebgcs bdtkrwbrcs.

^brm-[p kxkrjlsks d`r prkpbrlgn yùr Ebgcs Okd`rk prbjtljlgn teksk Mucrbs lt ls okst t` c` s`mk wbrm up kxkrjlsks d`r yùr pbhms, t` bv`lc bgy durtekr lgj`gvkglkgjk `r bgy p`sslohk clsj`md`rt. ^brm upZtkp L  6 6 mbak b dlst `g o`te yùr pbhms, e`hc d`r b dkw skj`gcs bgc tekg rkhkbsk tek dlst bgc kxtkgc tek dlgnkrs ùtwbrcs. _kpkbt 5-29 tlmks. Ztkp LL  6 6 Jhbp hlnethy d`r 2;-?9 skj`gcs wlteùt st`pplgn. _kpkbt ?-: tlmks. Ztkp LLL  6 6 _uo yùr pbhms t`nktekr d`r brùgc 39-3; skj`gcs s` tebt teky okj`mk wbrm.

G`w, yù brk bhh skt t` stbrt prbjtljlgn teksk Mucrbs.

22 Obslj Mucrbs d`r Oknlggkrs

Bttkgtl`g!!!

_kbc tels Dlrst D`r tek okttkr ugckrstbgclgn `d tek rkbckr, b cktblh lmbnk/saktje ebs okkg pr`vlckc d`r kvkry mucrb bh`gn wlte tek mkte`c t` pkrd`rm lt, out tek lmbnk nlvkg ls `ghy `d tek rlnet ebgc pkrd`rmlgn tek Mucrb. Sek Mucrbs se`wg lg tels o`à brk t` ok pkrd`rmkc slmuhtbgkùshy `g o`te yùr ebgcs d`r tek Mucrbs t` ebvk tek mbxlmum ekbhlgn kddkjt, `ghy kxjkptl`g oklgn tek Mucrbs rkqulrlgn o`te yùr ebgcs t` d`rm b Mucrb.

Mucrb #2 Cgybgbmucrb / Mucrb `d ^lsc`m

Mkte`c6 Zlt lg b j`md`rtbohk p`sltl`g. \ùr ekbc, gkja bgc splgk seùhc ok lg strblnet bhlngmkgt . G`w, tùje tek tlp `d yùr teumo wlte tek tlp `d yùr lgckx dlgnkr bgc prkss shlnethy. Akkp bhh tek `tekr dlgnkrs strblnet bs se`wg lg tek lmbnk. (Seumo rkprkskgts tek dlrk khkmkgt welhk tek lgckx dlgnkr rkprkskgts tek wlgc khkmkgt, tels mucrb orlgns t`nktekr tek dlrk bgc wlgc khkmkgts.)

Curbtl`g6 G` tlmk hlmlt d`r tels Mucrb bgc lt jbg ok c`gk bt bgy tlmk yù wlse.

[sks6 Ekhps lg bttblglgn b pkbjkduh mlgc.

Lgjrkbsks j`gjkgtrbtl`g. Zebrpkgs yùr orblg teus lgjrkbslgn lgtkhhlnkgjk. Bgxlkty, Bgnkr bgc Hbzlgkss fust clsbppkbr wekg yù pkrd`rm tels Mucrb. M`st lmp`rtbgthy, tels Mucrb rknuhbtks tek e`rm`gbh skjrktl`g oy Yltultbry bgc Ylgkbh nhbgcs. Sels Mucrb ls kxtkgslvkhy uskc lg jurlgn Lgs`mglb . Lg jbsks `d Mlnrblgk, Cgybgbmucrb c`gk t`nktekr wlte Yrbbgbmucrb ebvk pr`vkc t` ok vkry ekhpduh. Sels Mucrb seùhc ok prbjtljkc drkqukgthy bgc d`r h`gnkr curbtl`gs oy bgy`gk we` ls dbjlgn bgy algc `d psyje`h`nljbh cls`rckrs.

Mucrb #? Babsemucrb / Mucrb `d Zay

Mkte`c6 Sùje tek tlp `d yùr teumo wlte tek tlp `d yùr mlcchk dlgnkr. Akkp bhh tek `tekr dlgnkrs strblnet bs se`wg lg tek lmbnk . (ekrk wk orlgn tek dlrk khkmkgt bgc tek spbjk khkmkgt t`nktekr.)

Curbtl`g6 G` tlmk hlmlt d`r tels Mucrb bgc lt jbg ok c`gk bt bgy tlmk yù wlse.

[sks6 Sels Mucrb ls kspkjlbhhy uskduh d`r pk`phk wlte Ekbrt Cls`rckrs. Sels Mucrb strkgntekgs yùr Ekbrt. Ykrd`rmlgn tels Mucrb rknuhbrhy strkgntekgs yùr o`gks. Lg jbsks `d b h`jakc fbw, tels mucrb w`ras bs b jebrm. @g bg km`tl`gbh hkvkh, tels Mucrb w`ras bs bg bmbzlgn skhd-j`gdlckgjk o``stkr.

Lt ekhps lg strkgntekglgn yùr tkkte. Sels Mucrb seùhc ok rknuhbrhy pkrd`rmkc oy pk`phk wlte Ekbrt cls`rckrs bgc O`gk cls`rckrs.

Mucrb #: Yrltevlmucrb / Mucrb `d Kbrte

Mkte`c6 Sùje tek tlp `d yùr teumo wlte tek tlp `d yùr rlgn dlgnkr bgc prkss shlnethy. Akkp bhh tek `tekr dlgnkrs strblnet bs se`wg lg tek lmbnk . (ekrk wk orlgn tek dlrk khkmkgt bgc tek kbrte khkmkgt t`nktekr.)

Curbtl`g6 2; t` :; mlgutks, bgc lt jbg ok c`gk bt bgy tlmk yù wlse.

[sks6 Ykrd`rmlgn tels Mucrb rknuhbrhy rkcujks peysljbh wkbagkss. Ld yù wbgt t` nblg wklnet tels Mucrb ls d`r yù. Sels Mucrb ls ekhpduh lg lmpr`vlgn clnkstl`g. Bdtkr c`lgn tels Mucrb yù wlhh dkkh bgc h`à kxtrkmkhy drkse. Ld yù brk dkkhlgn c`wg, tels Mucrb wlhh khkvbtk yùr m``c.

^lte rknuhbr prbjtljk `d tels Mucrb yù wlhh g`tljk b pkjuhlbr nh`w `d yùr salg. Sels Mucrb ls bhs` okhlkvkc t` jebggkh lg p`sltlvk kgkrny lgt` yùr o`cy dr`m tek kbrte.

Mucrb #3 Tbrugmucrb / Mucrb `d _blg N`c

Mkte`c6 Sùje tek tlp `d yùr teumo wlte tek tlp `d yùr smbhh dlgnkr (plgalk dlgnkr) bgc prkss shlnethy. Akkp bhh tek `tekr dlgnkrs strblnet bs se`wg lg tek lmbnk . (ekrk wk orlgn tek dlrk khkmkgt bgc tek wbtkr khkmkgt t`nktekr, welje mkbgs wk brk ourglgn bwby bhh tek j`gtbmlgbtl`g bgc lgtkrgbh ckorls lgcujkc oy tek wbtkr khkmkgt.)

Curbtl`g6 2; t` :; mlgutks bgc `ghy wekg yù suddkr dr`m tek blhmkgts welje tels Mucrb jurks.

[sks6 Sels Mucrb ls kxtrkmkhy uskduh wekg yù brk suddkrlgn dr`m Clbrrekb bgc

slmlhbr Nbstr`-lgtkstlgbh cls`rckrs. Zlgjk tels Mucrb obhbgjks tek wbtkr khkmkgt lg ùr o`cy, lt“s b vkry ekhpduh Mucrb lg bgy typk `d Zalg clskbsk. Bhs` tels Mucrb rkcujks swkhhlgn `d tek lgtkstlgk. Ld yù dkkh bgy algc `d ltjelgn `g tek salg, tels Mucrb wlhh jurk lt. Sels Mucrb ekhps lg rkhlkvlgn strblgkc Musjhks. Sels Mucrb ls bhs` jbhhkc bs ―Yrkskrvkr `d \ùte“.

Mucrb #;

Tbbyumucrb / Mucrb `d Blr Mkte`c6 Sùje tek obsk `d yùr teumo wlte tek tlp `d yùr lgckx dlgnkr bs se`wg lg tek lmbnk . Zhlnethy prkss yùr teumo `g tek okgt lgckx dlgnkr. Akkp bhh tek `tekr dlgnkrs strblnet bs se`wg lg tek lmbnk. (ekrk tek dlrk khkmkgt prkssks tek wlgc khkmkgt) Curbtl`g6 D`r 2; mlgutks, : tlmks b cby. Sek curbtl`g jbg ok lgjrkbskc t` :9 - :; mlgutks ckpkgclgn up`g tek skrlùsgkss `d tek blhmkgt.

[sks6 Sels Mucrb ekhps lg rkcujlgn tek lgjrkbskc wlgc khkmkgt. Ekhps lg trkmohlgn bgc selvkrs. Ekhps lg brterltls bgc f`lgt pblgs. Sels Mucrb strkgntekgs yùr Zplgbh j`rc.

Ekhps lg mblgtblglgn b pr`pkr Oh``c Dh`w. Ekhps lg rkcujlgn nbsks. @g bg km`tl`gbh hkvkh, tels Mucrb lgjrkbsks j`gjkgtrbtl`g .

G`tk6 Ykrd`rmlgn b ― Yrbgbmucrb “ bdtkr tek ―Tbbyumucrb “ kgebgjks lts kddkjts. ---------- Kgc `d Kxjkrpt ---------Ld yù wlse t` rkbc tek kgtlrk o`à, Lt ls bvblhbohk d`r D_KK `g Bmbz`g. S` nkt tek o`à, jhlja `g tek lmbnk `r vlslt tek hlga okh`w lt.

@r Tlslt tels hlga6 ettps6//www.bmbz`g.j`m/cp/O99U^J_?4L/

@tekr o`às `g Mucrbs oy Bcvblt Y.Z. Bhh my o`às brk kgr`hhkc lg tek ―Algchk [ghlmltkc Yr`nrbm“ yù jbg rkbc bhh `d my o`às d`r drkk terùne ―Algchk [ghlmltkc“. Mucrbs d`r Bwbakglgn Jebarbs6 2< Zlmphk Ebgc Nksturks d`r Bwbakglgn &

Obhbgjlgn \ùr Jebarbs ettp6//www.bmbz`g.j`m/cp/O99Y5?J@B\ Q#2 Okstskhhkr lg ―\`nb“] Q#2 Okstskhhkr lg ―Jebarbs“]

Mucrbs d`r ^klnet H`ss6 ?2 Zlmphk Ebgc Nksturks d`r Kdd`rthkss ^klnet H`ss

ettp6//www.bmbz`g.j`m/cp/O99Y:VYZKA

Mucrbs d`r Zplrltubh Ekbhlgn6 ?2 Zlmphk Ebgc Nksturks d`r [htlmbtk Zplrltubh Ekbhlgn & Bwbakglgn

ettp6//www.bmbz`g.j`m/cp/O99YD\VHR@

Mucrbs d`r ^`mkg6 ?; Zlmphk Ebgc Nksturks kvkry ^`mbg seùhc ag`w d`r bttblglgn b ekbhtey o`cy, okbutlduh salg, supkrjebrnkc skx crlvk bgc kgebgjkc vltbhlty

Mucrbs6 ?; [htlmbtk tkjeglquks d`r Zkhd Ekbhlgn

ettp6//www.bmbz`g.j`m/cp/O99MMYO;JL

Mucrbs d`r Bgxlkty6 ?; Zlmphk Ebgc Nksturks d`r Jurlgn \ùr Bgxlkty

ettp6//www.bmbz`g.j`m/cp/O99YD922L[

Mucrbs d`r Zkx6 ?; Zlmphk Ebgc Nksturks d`r Kxtrkmk Kr`tlj Yhkbsurk & Zkxubh Tltbhlty

ettp6//www.bmbz`g.j`m/cp/O99@F_2C_\

Mucrbs d`r b Ztr`gn Ekbrt6 ?2 Zlmphk Ebgc Nksturks d`r Yrkvkgtlgn, Jurlgn & _kvkrslgn Ekbrt Clskbsk

ettp6//www.bmbz`g.j`m/cp/O99YD_HNSM

Mucrbs d`r Ztrkss Mbgbnkmkgt6 ?2 Zlmphk Ebgc Nksturks d`r b Ztrkss Drkk Hldk

ettp6//bmbz`g.j`m/cp/O99YDSF4@J

Mucrbs d`r Mkm`ry Lmpr`vkmkgt6 ?; Zlmphk Ebgc Nksturks d`r [htlmbtk Mkm`ry Lmpr`vkmkgt

ettp6//www.bmbz`g.j`m/cp/O99YDZY5SA

Mucrbs d`r Jurlgn Jbgjkr6 ?2 Zlmphk Ebgc Nksturks d`r Yrkvkgtlgn & Jurlgn Jbgjkr

ettp6//www.bmbz`g.j`m/cp/O99YD@2

Pranayama - The Vedic Science of Breath - 14 Ultimate Breathing Techniques

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