Yog Se Yovan Tak , livre ebook

Random House Publishers India Pvt. Ltd. - Gidwani Tiwari Payal

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This is Hindi translation of From XL to XS: A fitness guru's guide to changing your body written by Payal Gidwani Tiwari. Can you change the shape of your body?Yes, you can. Payal Gidwani Tiwari, Bollywood's most celebrated yoga expert, tells you how to go From XL to XS. With simple and easy to follow principles and exercise routines, learn how to lose (or gain) weight, stay fit, and transform your body structure. And that's not all! Learn how to look ten years younger and about other invisible factors like stress, sleep, etc. that affect the way you look. So now you don't need to envy your favourite stars. You can look like them. With photographs, celeb workouts, and useful tips by stars, From XL to XS is the best gift you can give yourself.

Sujets

Mind

Body

Spirit

Informations

Publié par	Random House Publishers India Pvt. Ltd.
Date de parution	13 février 2014
Nombre de lectures	0
EAN13	9788184005400
Langue	English
Poids de l'ouvrage	2 Mo

Informations légales : prix de location à la page 0,0420€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

RANDOM HOUSE INDIA
UK | Canada | Ireland | Australia New Zealand | India | South Africa
Penguin Books is part of the Penguin Random House group of companies whose addresses can be found at global.penguinrandomhouse.com .

This collection published 2011
Copyright Payal Gidwani Tiwari 2011 Translated by Dr. Sudhir Dixit
The moral right of the author has been asserted
ISBN: 978-8-184-00240-9
This digital edition published in 2011.
e-ISBN: 978-8-184-00540-0
This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, resold, hired out, or otherwise circulated without the publisher s prior consent in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent purchaser.
"Uﬂ Ÿ ﬂ U ˝ 
^ik;y eSa mlds ckjs esa ftruk dgw ] de gh gksxk! eSa mldh eqLdku vkSj I;kjs LoHkko ls cjcl vkdf"kZr gks xbZA tc eSaus igyh ckj mlds lkFk ;ksx fd;k vkSj mls ;ksxklu djrs ns[kk] rks eSa rqjar le> xbZ fd eq>s vkn'kZ ;ksx izf'k{kd fey xbZ gS--- thou Hkj ds fy,A mlds leiZ.k] yxu vkSj fu"Bk dh cnkSyr gh eSa 'kkjhfjd cukoV dh viuh ikfjokfjd ijEijk dks pqukSrh ns ikbZ vkSj vius 'kjhj dk dk;kdYi djds orZeku Lo:i esa yk ikbZ gw A 'kq: esa rks eq>ls ik p lw;Z ueLdkj Hkh ugha gks ikrs Fks] ysfdu ik p eghuksa ds Hkhrj gh ik;y us eq>ls 108 lw;Z ueLdkj djok fy,A ;ksx esa mldh izfrHkk bruh uSlfxZd gS fd eqf'dy ls eqf'dy vklu Hkh ljy cu tkrk gS! esjs 'kjhj ds izfr mldh ijokg vkSj le> dh eSa rgsfny ls dk;y gw A ik;y] cgqr cgqr kU;okn] tks rqe gj izf'k{k.k l= esa eq> ij fpYykb ] ysfdu ges'kk eqLdqjkrs gq,A ;ksx vkt esjs thou dk dsoy fgLlk gh ugha gS_ ;g rks esjh thou'kSyh cu pqdk gS vkSj ges'kk cuk jgsxk!*
djhuk diwj
^csgrjhu izf'k{kd cuus ds fy, vkidks vius izf'k{kq dks izsfjr djus dk rjhd k ekywe gksuk pkfg,A vkidks irk gksuk pkfg, fd mUgsa dSls izksRlkfgr fd;k tk,] rkfd os LosPNk ls lgu'khyrk dh viuh lhek, ikj dj ysaA ik;y ;g dke c[+kwch dj ysrh gS vkSj blls Hkh ,d d ne vkxs rd tkrh gSA eq>s mldk izf'k{k.k cgqr pqukSrhiw.kZ yxrk gS vkSj eSa mRlqdrk ls bldk bart kj djrk gw A*
lSQ vyh [+kku
^eq>s yxrk gS] tSls ik;y dsoy esjh izf'k{kd gh ugha] cfYd esjh bl ;k=k dk fgLlk gSA mldh cnkSyr gh eSa thou ds izfr vf kd laiw.kZrkoknh uhfr [kkst ikbZ gw A og cgqr gh vPNh izf'k{kd gS vkSj mlus gj fnu viuk loZJs"B izn'kZu djus esa esjh enn dh gSA*
jkuh eq[kthZ
^ik;y dk ;ksx esjs thou esa vkus okyh loZJs"B pht gSA eSa dqN gh le; ls ;ksxkH;kl dj jgh gw vkSj blus esjh thou'kSyh esa peRdkj dj fn;k gSA ik;y vkSj mlds ifr euh"k ls ;ksx lh[kus dh iwjh izf ;k ls eq>s cgqr Q k;nk gqvk gSA mlds fl[kk, rjhd s ls ;ksxkH;kl djus ij vkidk 'kjhj t jk Hkh ugha Fkdrk vkSj eu esa j kh Hkj Hkh ruko ugha jgrkA ;ksx lh[kus ds ckn esjk 'kjhj pqLr vkSj Q qrhZyk jgrk gSA ;gh ugha] esjk eu Hkh iwjh rjg 'kkar jgrk gSA ;ksx ds ifj.kke ns[kdj eSa bruh [+kq'k gw fd eSaus vius cPpksa dks Hkh ;ksx fl[kk fn;k gSA*
Jhnsoh diwj
^ik;y cgqr gh ldkjkRed balku gS] tks ;ksx vkSj O;k;ke dks csgn vkuannk;d vuqHko cuk nsrh gSA ik;y tSlh izf'k{kd ikuk fdlh dfj'es ls de ugha gSA*
tSDyhu Q+ukZfUMt
^ik;y csgrjhu izf'k{kd gSA ;ksx fl[kkdj mlus esjk thou cny fn;k!*
ve`rk vjksjk ykM+d
^eq>s ik;y ds lkFk ;ksx djuk cgqr ilan gSA og vkxs c +us ds fy, t ksj yxkrh gS] ysfdu ges'kk vPNs rjhd s lsA O;k;ke djus vkSj djrs jgus ds fy, vkidks FkksM+h izsj.kk dh t :jr gksrh gSA mlds lkFk O;k;ke djuss ds ckn eSa csgrjhu vkSj T+;knk tkZoku eglwl djrh gw ] D;ksafd blesa vk ;kfRedrk vkSj O;k;ke dk lqanj feJ.k gSA*
fiz;k n k
^ik;y us ;ksx ds lalkj ls esjk ifjp; djk;k] ftlls esjh pqLrh Q qrhZ esa deky dk Q dZ vk;k gSA ik;y esa Kku vkSj bZekunkjh dk lqanj feJ.k gSA 'kq#vkr esa rks eq>s vklu cgqr eqf'dy yxs] ysfdu mlds mRlkg ls izsfjr gksdj eSa ml 'kq#vkrh nnZ vkSj la?k"kZ esa Hkh vkuan ysus yxkA vc rks eSa bls NksM+us ds ckjs esa lksp Hkh ugha ldrk vkSj bldk lkjk Js; ik;y dks tkrk gSA*
rq"kkj diwj
^eq>s ik;y ds lkFk O;k;ke djuk ilan gS] D;ksafd gj O;k;ke fcydqy gh vyx fn[krk gSA ik;y ds lkFk O;k;ke djus ds ckn eq>s dHkh Fkdku eglwl ugha gksrhA cfYd esjs Hkhrj u, fnu ds iwjh LQwfrZ Hkj tkrh gSA ik;y vkidks vkidh lhekvksa ls vkxs ys tkus ds fy, iwjk t ksj yxkrh gS vkSj esgur djus ds fy, izksRlkfgr djrh gSA eq>s yxrk gS fd ;gh og lcls cM+k Q dZ gS] tks csgrjhu ;ksx izf'k{kd dks lk/kkj.k ;ksx izf'k{kd ls vyx djrk gSA vc eSa T+;knk ls T+;knk ;ksxkH;kl djus ds fy, mRlqd jgrh gw A*
ekfj;k xksjsVh
^ik;y cgqr gh fu"Bkoku vkSj fo'oluh; izf'k{kd gSA oks u dsoy cgqr tks'kyh gS] cfYd eupkgs ifj.kke nsus dk rjhd k Hkh tkurh gSA*
V~;wfyi tks'kh
^ik;y ds lw;Z ueLdkj fdlh tknw tSls gSaA tc Hkh eSa ns'k ds ckgj gksrh gw vkSj esjs ikl O;k;ke djus dk le; ugha gksrk] rks eSa lqcg 50 lw;Z ueLdkj dj ysrh gw A blesa eq>s cl 20 feuV dk le; yxrk gS] ysfdu Q k;nk cgqr gksrk gS] D;ksafd eSa iwjh NqfV~V;ksa esa fcfduh igu ldrh gw A 20 feuV ds lw;Z ueLdkj dh cnkSyr esjk [kkuk rst h ls iprk gS vkSj esjk 'kjhj fo"kSys rRoksa ls eqDr jgrk gSA kU;okn ik;y] tks rqeus eq>s [+kq'kh ds lkFk lSj likVk djus dk rjhd k fl[kk;k!*
t+ksvk eksjkuh
^ik;y ls ;ksxkH;kl lh[ksa_ dqN le; ckn vki bl lykg ds fy, eq>s ges'kk kU;okn nsaxsA*
eykbdk vjksjk [+kku

izLrkouk

bl iqLrd dk mi;ksx dSls djsa

O;k;ke ds ckjs esa

π "U - π  
1 .
viuk ot u dSls ?kVk, (;k c +k, )
2 .
ijQ sDV Vsu dSls cusa
3 .
fQ Vusl ds Q aMs
4 .
leUo; dSls djsa

π "U Œ - S c 
5 .
nl lky ;qok dSls fn[ksa
6 .
lkSan;Z dk lPpk jgL;
7 .
vfunzk dks vyfonk dSls dgsa

U CU

;ksx ikB~; e

O;k;ke ds fy, fn'kkfunsZ'k

O;k;ke ds ykHk
U
lcls igys rks eSa loZ'kfDreku ije firk dks kU;okn nsuk pkgrh gw fd bl iqLrd ds ek ;e ls mUgksaus eq>s lalkj rd igq pus dk fufe k cuk;kA
eSa fQ Ye m|ksx ds vius e'kgwj ;ksx izf'k{kqvksa dh Hkh vkHkkjh gw ] ftUgksaus viuk d herh le; fudkydj vius fopkj] lykg vkSj vuqHko crk,] bl iqLrd ds fy, rLohjsa f[kapkb vkSj vius fiz; ikBdksa dks viuh O;k;ke fnup;kZ crkus dh vuqefr nhA
esjh izf'k{kd lqfpar dkSj lks +h] ofj"B ;ksx xq#] dSoY; kke yksukoyk dks cgqr cgqr kU;okn] ftUgksaus bl iqLrd ds ckjs esa viuh ewY;oku jk; nhA
eSa vius fo|kfFkZ;ksa dh Hkh vkHkkjh gw ] ftUgksaus bl iqLrd ds fy[ks tkus ds nkSjku d{kk esa esjh vfu;fer mifLFkfr dks lgk vkSj rgsfny ls viuk leFkZu fn;kA
esjh ppsjh cgu ,drk eksgukuh dkejk dks kU;okn] ftlus iqLrd esa izdkf'kr ;ksx rLohjksa dh ekWMy cuus dk mnkj izLrko j[kkA
esjh lcls vPNh lgsyh vkSj ekuo lalk/ku izca/kd gsekyh iatkch vkSj esjs LVwfM;ks dkWfLed +;wt u ds izf'k{kdksa o deZpkfj;ksa dks] ftUgksaus iqLrd fy[kus ds nkSjku esjh vuqifLFkfr esa bls cgqr vPNh rjg l HkkykA
eSa vius lkl llqj ds izksRlkgu ds fy, Hkh vkHkkjh gw A tc eSa mudh lkykuk ;k=k ij muds lkFk i;kZIr le; ugha fcrk ikbZ] rks mUgksaus bls cM+h le> cw> ls fy;kA
esjs HkkbZ lkfgy] HkkHkh ehr] eEeh (esjh ukuh)] MSMh (esjs LoxhZ; nknkth) vkSj esjs lHkh fj'rsnkjksa esjh cqvk] QwQk] ppsjs HkkbZ cguksa dks] ftUgksaus bl iqLrd lfgr ckd h lHkh dkeksa esa Hkh ges'kk esjk lkFk fn;kA
esjs ckophZ NksVw dks Hkh kU;okn] tks bl iqLrd ds fy[ks tkus ds nkSjku ge lHkh dks vPNh rjg f[kykrk fiykrk jgkA esjs M kbolZ bejku vkSj jkts'k dks Hkh kU;okn] tks esjh t :jr ds le; gj iy ekStwn jgsA
eSa viuh laiknd feyh ,s'o;kZ dh Hkh vkHkkjh gw ] ftuds fcuk ;g iqLrd vius orZeku Lo:i esa dHkh ugha vk ikrhA
vkSj var esa eSa vius ifr euh"k dh vkHkkjh gw ] tks esjs fy, thou esa lcls egRoiw.kZ balku gSa vkSj ftuds fcuk ;g iqLrd rFkk esjh ft anxh nksuksa gh v kwjh jgrhaA
˝S ﬂŸ
vxj eSa vkils iwNw fd vkids thou ds lcls lq[kn fnu dkSu ls Fks] rks vkiesa ls vf/kdrj dk tokc gksxk % Ldwy ds fnuA D;k vkius dHkh bl ckjs esa lkspk gS fd ,slk D;ksa gS\ ge ges'kk vius cpiu dks lq[kn D;ksa ekurs gSa\ D;k ,slk blfy, gS] D;ksafd rc ge ij dksbZ ft Eesnkjh ugha Fkh ;k gekjs thou esa bruh T+;knk izfrLi kkZ ugha Fkh\ ugha] ,slk fcydqy ugha gS! Ldwy esa Hkh gesa cgqr lh pht ksa dh fpark djuh iM+rh Fkh] tSls ijh{kk esa vPNs vad ykuk] [ksydwn dh izfrLi kkZvksa esa fgLlk ysuk vkSj ikB~;ksRrj xfrfof k;ksa dh rS;kjh djukA gesa vius nksLrksa ds lewg ds ncko dk lkeuk djuk iM+rk Fkk] HkkbZ cguksa ls gekjh yxkrkj rqyuk gksrh jgrh Fkh] lhfu;lZ gesa lrkrs Fks vkSj bu lcds vykok ?kj ij Hkh cgqr lh leL;kvksa dk lkeuk djuk iM+rk FkkA rks fQj Q dZ D;k Fkk\ tokc Li"V gSA ,slk blfy, gS] D;ksafd rc ge viuk T+;knkrj le; [ksyus dwnus vkSj nkSM+us Hkkxus esa yxkrs FksA
cM+s gksus ij gekjs dke vkSj ft Eesnkfj;k c + tkrh gSa] ysfdu bl izf ;k esa ge vius 'kjhj dks ut jvankt djus yxrs gSaA gekjs ikl yk[kksa phtksa dh fpark gksrh gS] pkgs os gekjs dSfj;j ls lacaf kr gksa ;k fQj izse izlax] ifjokj] lekt] ku] vksgns vkfn ds ckjs esa gksaA bl nkSjku ge vDlj [ksyus ;k O;k;ke djus dk le; fudkyuk Hkwy tkrs gSaa vkSj ;d hu ekusa] ;gh gekjh LokLF; laca kh leL;kvksa dk lcls cM+k dkj.k gSA
Ldwy esa esjh lgsfy;k eq>s ^jcj cSaM* dgrh Fkha] D;ksafd eSa vius 'kjhj dks eupkgs ax ls ?kqek vkSj ejksM+ ldrh FkhA t kfgj gS] cM+s gksus ij ;g izfrHkk ;ksx ds {ks= esa cM+s dke vkbZA ysfdu Ldwy dh i +kbZ fy[kkbZ esa eSa [+kkl izfrHkk'kkyh ugha FkhA esjk eu rks [ksyksa esa gh jek jgrk Fkk] [+kkl rkSj ij ,FkysfVDl yach dwn] ph dwn] 'kkWVZ iqV ;k tSofyu esaA eSa dHkh fdrkch dhM+k ugha jgh vkSj ikB~;ksRrj xfrfof k;ksa esa gh vOoy jghA eq>s ;kn gS fd tc eSa xehZ dh NqfV~V;ksa esa ekrk firk ds ckanzk (eqacbZ) fLFkr ?kj vkrh Fkh] rks 'kkWV~lZ igudj pkjksa vksj dh yku ij ij uhps nkSM+rh jgrh FkhA [ksydwn esa eq>s ges'kk , Iyl xzsM feyrk Fkk vkSj tc eq>s Ldwy esa 'kkjhfjd f'k{kk dk izhQ sDV cuk;k x;k] rks fdlh dks dksbZ gSjkuh ugha gqbZA
Ldwy dkWyst dh i +kbZ ds ckn dSfj;j pquus dh ckjh vkbZA ml le; 'kkjhfjd izf'k{k.k dSfj;j dk yksdfiz; fodYi ugha FkkA yksx fQ Vusl fo'ks"kKksa ds uke ugha tkurs Fks vkSj mudh la[;k Hkh fxuh pquh gh FkhA blfy, eSaus baVhfj;j fMt kbfuax dk izf'k{k.k fy;k] ftls vf/kd lqjf{kr is'kk le>k tkrk FkkA eSaus dqN ifj;kstuk, lQyrkiwoZd iwjh Hkh dj yha] ysfdu muls eq>s fnyh [+kq'kh ugha feyhA eq>s ,slk eglwl gqvk] tSls fdlh pht dh deh gS vkSj rc eSaus lkspk fd eq>s ogh dke djuk pkfg,] ftlesa eq>s lcls T+;knk vkuan vkrk FkkA eSa viuh izfrHkk dks is'ks esa rCnhy djus ds ckjs e