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68
 /;ku dh fofHkUu i)fr;ksa dk Kku ,oa vH;kl
vk/kqfud ;qx esa /;ku dk egRo fnukasfnu c<+rk tk jgk gS] blfy, ^/;ku* 'kCn iwjs fo’o esa izfl) gSA pkgs O;fDr
fdlh Hkh /keZ&lEiznk; dk gks lHkh vius&vius <ax o izd`fr ds vuqlkj /;ku dk vH;kl dj jgs gSa blfy, vkt /;ku dh
cgqr lh i)fr;k¡ n`f"Vxkspj gksrh gSaA oLrqr% /;ku dk eq[; mn~ns’; ,d gh gS fpÙk 'kqf) vkSj psruk dk fodkl vU; ykHk
tSls ruko] grk’kk] nq%[k] Øks/k vkfn ls eqfDr Lor% gh gksus yxrh gSaA
/;ku 'kCn ds fy, vaxszth esa Meditation 'kCn iz;qDr gqvk gS ftldk Bhd&Bhd vFkZ gS eu dks ,d Js.kh ds
fopkjksa dh J`a[kyk ij ,dkxz djukA eu dks ,dkxz djus dk vFkZ gS fd eu tks ,d e’khu dh rjg izfr{k.k fopkj] dYiuk
vkSj Le`fr esa [kks;k jgrk gS] bl vknr ls eqfDr fnykukA
/;ku dbZ izdkj ls gksrk gS & tSls %
1- fdlh ,d LFkku ij 'kkUr cSBdj fdlh cká oLrq dk vkyEcu tSks fdlh lqUnj n`’;] fpÙk] eU= ;k laxhr
¼ukn½ ij /;ku dj ldrs gSA
2- vius 'okl&iz’okl] pØ ;k vkUrfjd vax] laosnuk vkfnA gekjk 'okl orZeku dk izfrfuf/kRo djrk gS vkSj
eu dks o’k esa djus dk ek/;e gSA
3- vius eu esa izfr{k.k mBus okys fopkjksa dks n`"VkHkko ls ns[krs jgdj Hkh vius fopkjksa ij fu;U=.k dj ldrs
gSA
¼1½ "kV pØksa ij /;ku
gekjs 'kjhj esa cgqr lh 'kfDr dsUnz gSaA ;s es:n.M fLFkr lq"kqEuk ukM+h esa fLFkr gSA buesa lkr pØ bu pØksa ij
/;ku djus ls 'kfDr dk m/oZxeu ,oa fodkl gksrk gSA ;s pØ fuEu gS &
¼d½ ewyk/kkj pØ % ;g pØ es:n.M ds lcls fupys Hkkx] xqnk ,oa tuukax ds e/; fLFkr gSA bl pØ ds uhps
dq.Mfyuh 'kfDr lqIr voLFkk esa fLFkr gSA bldh pkj ia[kqfM+;k¡ gS tks ihys jax dh gSaA /;ku fu;fer :I ls djrs jgus ij
bl pØ dh 'kfDr;k¡ mn; gks tkrh gSaA
¼[k½ Lokf/k"Bku pØ % ;g pØ ewyk/kkj ls yxHkx 4 vaxqy Åj dh vksj es:n.M esa fLFkr lq"kqEuk ukM+h esa gS]
bldk dey flanwj o.kZ ,oa N% nyksa okyk gSA
¼x½ ef.kiwjd pØ % ;g pØ ukfHk ds ihNs lq"kqEuk esa fLFkr gSA ;g lHkh 'kfDr;ksa dk laxe LFky gSA bl pØ dk
dey uhyk ,oa nl nyksa okyk gSA
¼?k½ vukgr pØ % ;g pØ ân; izns’k esa lq"kqEuk ij fLFkr gSA bl pØ dk dey 'kwezo.kh; jax ,oa lksyg ny
okyk gSA

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 ¼p½ fo’kqf) pØ % bl pØ dh fLFkfr daB izns’k esa lqiqEukij gS bl pØ dk oly 'kwez.kh; jax ,oa lksyg ny
okyk gSA
¼N½ vkKkpØ % ;g pØ nksuks Hkksgksa ds e/; fLFkr gSA blds dey dk jax 'osr rFkk nks ny okyk gSA
¼t½ lglzkj pØ % ;g pØ flj ds Åijh Hkkx esa rkyw ds Lfkku rFkk lq"kqEuk ds vfUre Nksj ij fLFkj gSA bl LFkku
dks czãjU/kz dgrs gSA ;g izdk’ke; iqat ds :Ik esa 'kfDr vkSj foosd dks iznf’kZr djrk gSA
/;ku dh fof/k % vius eu dks ewy/kkj pØ ij dsfUnzr djsa rFkk vuqHko djas fd 'kfDr tkx`r gks jgh gS rFkk 'kfDr
dk m/oZxeu izkjEHk gks x;k gSA blh izdkj vius eu dks Lokf/k"Bku] ef.kiwjd vukgr] fo’kqf) ,oa vkKkpØ ij ,d ds
ckn nwljs ij Åij dh vksj ys tkrs gSa rFkk 'kfDr ds m/oZxeu dh vuqHkwfr djrs gSaA
/;ku ds fu;fer vH;kl ls Lor% gh lglzkj ij 'kfDr dh vuqHkwfr gksus yxrh gSA
¼2½ izs{kk /;ku
izs{kk /;ku] tSu lk/kuk i)fr dk vax gS ftls ge tSu ;ksfxd lk/kuk dg ldrs gSA izs{kk /;ku dk vFkZ gS xgjkbZ
ls ns[kuk] vFkkZr LFkwy psruk }kjk lw{e psruk dks ns[kuk] eu ds }kjk lw{e eu dks ns[kukA
izs{kk /;ku dk vH;kl fHkUu&fHkUu Lrjksa ij fd;k tkrk gSA eu] psruk vkSj vkRek ;s 'kjhj esa gh fLFkj gSaA blfy,
budh vuqHkwfr ds fy, izs{kk dh lk/kuk LFky 'kjhj ls izkjEHk djrs gSa rFkk Øe’k% 'ok;] eu vkS pSrU; dh vuqHkwfr djrs gSa
ys’;k /;ku % ys’;k dk vFkZ gS jaxksa ij /;ku] jax gekjs 'kjhj] eu] Hkkoksa vkSj jksxksa dks izHkkfor djrs gSaA 'kjhj esa
jaxksa dk lgh vuqikr u gksus ij 'kjhj jksx xzLr gks tkrk gS tSls uhys jax dh deh ls Øks/kkfn vkosx c<+ tkrs gSA yky jax
dh deh ls 'kjhj esa vkyL; vkrk gS vkfnA
gekjs 'kjhj es cgqr lkjs pSrU; dsUnz gSaA budh fLFkfr jax rFkk izHkko fuEu gS &
1- n’kZu dsUnz ¼nksuksa vka[kks ds e/;½ & yky jax dk /;ku djus ls vkyL; nwj gksrk gSA
2- T;ksfr dsUnz ¼ekFks esa fryd dk LFkku½ & lQsn jax dk /;ku djus ls Øks/k ;k ruko nwj gksrk gSA
3- Kku dsUnz ¼flj dk Åijh Hkkx½ & ihys jax dk /;ku djus ls Le`fr fodkl gksrk gSA
4- 'kkfUr dsUnz&ekFks ds Åij rFkk flj ds vkxs dk Hkkx ij lQsn jax dk /;ku djs ls eu 'kkUr gksrk gS rFkk ruko
nq%[k] fpUrk ij fu;U=.k gksrk gSA
5- 'kfDr dsUnz&ewyk/kkj pØ ¼xqnk o tuukax ds e/;½ yky jax dk /;ku djus ls 'kjhj esa LQwfrZ o 'kfDr dk
fodkl gksrk gSA
¼3½ foi’;uk /;ku

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 foi’;uik /;ku dh ,d izkphu i)fr gS ftls xkSre cq) us [kkstk FkkA fo’ks"k izdkj ls ns[kus dh fof/k dk uke
foi’;uk gSA foi’;uk Lo;a ds vuqHko dh ,d izfØ;k gSA ;g vuqHkwfr Lo;a vius Hkhrj mRiUu gksrh gSA /;ku dh bl
i)fr ds fy, ckgj ls fdlh oLrq dk lgkjk ysus dh vko’;drk ugha gksrhA
foi’;uk /;ku ds fy, de ls de 10 fnu dk dkslZ djuk gksrk gS tks fd /;ku dsUnzksa esa jgdj gh fd;k tkrk gSA
blds fy, nl fnuksa rd ^^vk;ZekSu** ¼vFkkZr~ b’kkjksa ls Hkh ckr u djuk½ dk vH;kl Hkh lkFk&lkFk fd;k tkrk gSA
fof/k % in~eklu ;k fdlh Hkh /;kukRed vklu esa cSBdj loZizFke eu dks 'okl&iz’okl ij lk{kh Hkko ls fVdk
nsaA ;g vH;kl rhu fnuksa rd fd;k tkrk gS blls ukfldk ds uhps rFkk gksBksa ds Åijh Hkkx esa lw{e ls lw{e laonsuk dh
vuqHkwfr gksus yxrh gSA prqFkZ fnu foi’;uk dk vH;kl izkjEHk gksrk gSA
eu dks flj ls iSj ij Øe’k% ys tkrs gS vkSj mlh izdkj laosnukvksa dks n`"Vk Hkko ls izfrfnu ns[krs gSA /khjs&/khjs
eu bruk lw{e gks tkrk gS fd Hkhrj dsoy dEiu gh dEiu vuqHkwr gksus yxrk gSA blh vuqHkwfr ds vk/kkj ij Hkxoku cq)
us nqfu;k dks crk;k fd bl lalkj esa lHkh dqN vfuR; vkSj nq%[k :Ik gSA
/;ku ds vH;kl }kjk euq"; ds eu vkSj 'kjhj ij iM+us okys izHkkoksa ds fujh{k.k gsrq cgqr ls iz;ksx fd;s x;s rFkk
/;ku dh voLFkk esa ,e-vkj-vkbZ- fjiksVZ ls irk pyk fd efLr"d ds fofHkUu {ks=ksa esa tSls dksfVZdy {ks= dh yEckbZ vkSj
eksVkbZ esa o`f) tks fd gekjs laosnukkvksa] KkukRed vkSj HkkokRed vuqHkwfr;ksa dks lqn`<+rk iznku djrs gSa] xzs&esVj tksfda
laosnukvksa] JO; vkSj n`f"V ds vkUrfjd vkSj czká izR;{khdj.k ds lkFk&2 ân; vkSj 'olu izfØ;k dks lapkfyr djrk gS]
esa ldkjkRed ifjorZu ns[kus dks feysA ,UMksfQZu ftls IyhtsUV gkeksZu Hkh dgrs gSa dk lzko tks fd eu dks 'kkfUr vkSj
izlUurk iznku djrk gS rFkk vYQk] chVk] xkek fdj.kksa dh mRifÙk tksfd gekjh ,dkxzrk Le`fr vkSj xzkárk dks lqn`<+rk
iznku djrs gSaA
/;ku }kjk &
¼d½ lkekftd egRo % /;ku ds izfrfnu ds vH;kl euq"; dk 'kkjhfjd] ekufld vkSj HkkoukRed fodkl gksrk gS
ftlls mldk nwljksa ds izfr O;ogkj cgqr gh la;fer vkSj mPp uSfrd ewY;ksa ij vk/kkfjr gksrk gSA og lgt gh fo"ke
ifjfLFkfr;ksa esa lek;kstu dj ysrk gSA /;ku dh ijkdk"Bk esa O;fDr ds deZ lkfRod gksus yxrs gS] vFkkZr~ mlds ln~deZ
nwljksa ds dY;k.k ds fy, gksrs gSaA /;ku ds fu;fer vH;kl ls iapdks"kksa ij izHkko iM+rk gS] ftlls mlds O;fDrRo dk
lokZaxh.k fodkl gksrk gS %
1- 'kkjhfjd fodkl % /;ku ds izfrfnu ds vH;kl ls euq"; dk thou lkfRod gksus yxrk gS mldk vkgkj]
O;ogkj ,oa fopkj 'kq) gks tkrk gSA ftlls og 'kkjhfjd Lrj ij la;fer ,oa vuq’kkflr gks tkrk gS tks fd mlds ’kkjhfjd
fodkl ds fy, vfuok;Z gSA
2- ekufld fodkl % /;ku ds fu;fer vH;kl ls psruk dk foLrkj gksrk gS] bZ’oj ds izfr leiZ.k dk Hkko tkx`r
gksrk gS ftlls euq"; esa ekufld xq.k tSls /kS;Z] lkgl] dÙkZO;ijk;.krk] bZekunkjh vkfn ln~xq.kksa dk fodkl gksrk gSA
O;fDr vkRe&vuq’kkflr cudj ;e&fu;eksa dk ikyu djus yxrk gSA
3- HkkoukRed fodkl % /;ku ds fu;fer vH;kl ls udkjRed laosxksa dk ifj’kks/ku gksus yxrk gSA Øks/k] bZ";kZ]

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nq%[k] fo"kkn vkfn nqxZ.k nwj gksus yxrs gSA euq"; ds vUnj vkfRed fodkl ds lkFk nwljksa ds izfr lgkuqHkwfr] d:.kk] n;k
ds Hkko tkx`r gks tkrs gSaA
¼[k½ vk/;kfRed fodkl % oLrqr% vk/;kfRed fodkl dk ekxZ dsoy /;ku o ;ksx lk/kuk gh gS blfy, ;ksx fdlh
,d fo’ks"k /keZ dk gh ugha cfYd lHkh /keksZ dk ewy gSA /;ku dh cgqr lh i)fr;k¡ tks lHkh /keksZa ds ekuus okyksa ds fy,
cukbZ x;h gS] vkfLrd] ukfLrd] izd`froknh] foKkuoknh lHkh viuh&2 izd`fr ds vuqlkj fdlh Hkh i)fr dk pquko dj
ldrs gSA rFkk laklkfjd ruko] nq%[k] grk’kk dks nwj dj vkuUne; thou O;rhr dj ldrs gSA

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 ^^FkkbjkbZM ds fy, ;ksx**
Yogic Management of “Thyroid”

Introduction ¼ifjp;½ % lkekU; thou esa dqN O;fDr vius dk;Z dks tYnh djrs gSa tcfd dqN mlh dk;Z dks /khjs&/khjs
djrs gSa ;s O;fDr ds 'kkjhfjd p;kip; nks (Metabelism) esa fofo/krk dks n’kkZrs gSa p;ki; nks izdkj dk gksrk gSA
Metabalism
Anabolism Catabolism

¼mi;;½ ¼vip;½
mip; p;kip; % mez ds lkFk 'kjhj dk c<+uk
?kkoksa dk Hkjuk
vip; p;ki;;% ÅtkZ dk mi;ksx
Årdksa dk gkl
Endocrine System ¼vUr% L=koh xzafFk½ ekuo 'kjhj esa ra= dh xazfFk;k 'kjhj esa vyx&vyx }hi dh rjg fo[kjh gqbZ ikbZ
tkrh gS ;g xazfFk;k Ductless gksrh gS bu xzafFk;ksa ls fudys gq, lzko ¼gkeksasZl½ lh/ks jDr esa feyrs gS ;s xzafFk;k cgqr NksVh
gksrh gS jDr }kjk bUgsa iks"kd lkexzh feyrh jgrh gS vUrL=koh xazfFk;k gS%
1- Pencil gland fifu;y xazfFk

2- Pituitary gland fiV;wV~jh xazfFk

3- Thyroid gland FkkbZjkbM xazfFk

4- Para Thyroid gland iSjkFkkbjkbM xzafFk

5- Thymus gland Fkk;el xazfFk

6- Adrenal gland ,Mªhuy xzafu

7- Pancreas iSfØ;kt xazfFk

8- Gandes ;kSuxazfFk ¼ovanies] Testes½

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Thyroid gland ds gkeksZuksa }kjk 'kkjhfjd p;kip; (Anabolism) fu;af=r gksrk gS ;g xzafFk Pituitary gland ds }kjk
fu;af=r gksrh gS fiV~;wVjh ¼ih;w"k xzafFk½ dk lh/kk laca/k efLr"d ls gksrk gSA
Thyroid glanddks pqfYydk@vcVq xzafFk Hkh dgrs gSa ;g nks v:.k jax ds fi.Mks ls curh gS ;g Loj ra= ds
lehi 'okluyh ds Åij dksus esa fLFkr gS blesa nks fi.Mksa (lobes) dks tksM+us okyh ,d iV~Vh gksrh gSA

;g xzafFk 'kjhj esa ÅtkZ mRiknu dk vo;o gS bl xzafFk dk vU; xzafFk;ksa ds lkFk dkQh xgjk lac/k gSA
Content % Thyroid gland ds eq[; rhu L=ko (Hormones) gS ftlesa ls Thyroxine ¼FkkbjksDlhu½ izeq[k gSA

1- TSH Thyroid Stimulating Harmon

2- T3 Triode thyronine ¼VªkbvkbMks Fkk;jkfuu½

3- T4 Thyroxine ¼FkkbjksDlhu½

Thyroxine dk dk;Z gS % 1- ;g lzko ukfM+;ksa o efLr"d ds Årdksa dk fuekZ.k djrk gSA

2- bl lzko esa vkiksM+hu ds vykok yksgs] QkLQksjl dh Hkh dqN ek=k ikbZ tkrh gSA
Function of Thyroid gland : dk;Z

1- ikpu fØ;k esa lgk;rk djrh gSA

2- efLrd dk larqyu cuk, j[krh gSA
3- vk;ksMhu uked gkeksZu dk lzko djrh gSA
4- olk ¼Fat½ dks fu;af=r djrh gSA
5- xyd.M uked fcekjh dks jksdrh gSA
(Symptems) y{k.k % Thyroid ds nks y{.k gSaA
Hyper thyroid Hypo thyroid

¼vfrfØ;k’khyrk½ ¼eUnrk½

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A classic symptoms of haler thyroid one %
A Hyper Thyroid : bl jksx esa jksxh ds 'kjhj esa gkeksZul fØ;k’khyrk c<+ tkrh gS ;s jksx Ladies esa T;knk ik;k tkrk gS
30&50 ¼o"kZ½ rd T;knk laHkkouk jgrh gSA
★ ÅtkZ dk gkzl gksrk gS (Lese of Energy)
★ 'kjhj nqcyk&iryk gks tkrk gSA
★ gkFk&iSj dkaius yxrs gS
★ Øks/k] fpM+fpM+kiu
★ vkrksa dh vfrfØ;k’khyrk ls nLr (Lese Motion) yxrs gSa
★ ilhuk] xehZ yxrh gSA
B Hypo Thyroid : bl jksx esa jksxh ds 'kjhj esa gkeksZul dh fØ;k’khyrk ean iM+ tkrh gSA
★ detksjh] lqLrh
★ ejht dks nok ysus esa fnypLih ugha jgrh gSA
★ otu yxkrkj c<+rk jgrk gSA
★ Ropk lw[kh] Hkkjh vkokt] dM+s ckyA
★ lwtu] nckus ls ugha ncrhA
★ psgjk xksy] lwth iydsa] yVds gksaB] thHk eksVh
C dkj.k (Causes) %

1- Imbalance of Harmons

2- Life style @ vkpkj&fopkjA

3- Diet ¼Hkkstu½
4- o’kkauqxr
D ;ksx mipkj (Yogic Management of Thyroid)

Thyroid dks ;ksx mipkj ds }kjk cgqr gn rd Bhd fd;k tk ldrk gS ;ksx mipkj esa fØ;k] vklu] izk.kk;ke]

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/;ku] ferkgkj }kjk Fkk;jkbZM xazfFk dks Bhd fd;k tk ldrk gSA
fØ;k % dqaty] tyusrh] lw=usrhA
vklu % lokZaxklu] eRl;klu] ioueqDrklu] ;ksxjklu
izk.kk;ke % mTtk;h izk.kk;ke] ukM+h’kks/ku] 'khryh] lhRdkjh] HkfL=dk ¼xehZ mRiUu djrk gS tks fd Hypo Thyroidism
esa mi;ksxh fl) gksrk gS½
/;ku % OM meditation or fo’kqf) dsUV ij /;ku@;ksx funzkA
eqnzk % egkca/k] egkeqnzk] egksesn eqnzk%] tkya?kj ca/k foijhr dj.kh eqnzkA
ferkgkj % lkfRod vkgkjA

fu"d"kZ % ;ksx dk bfrgkl cgqr iqjkuk gS iqjkus tekus esa bls dsoy +_f"k eqfu;ksa dh lEink ekuh tkrh Fkh ijUrq vk/kqfud
;qx esa ;ksx dk foLrkj gqvk] tu&tu rd ;ksx dh fo|k igq¡p pqdh gSA ;ksx dks lkekU; thou esa mrkdj O;fDr vius dks
thou Hkj LoLFk j[k ldrk gSA 'kjhj ij vklu izk.kk;ke] ca/k o eqnzk dk iwjk ldrk gSA 'kjhj ij vklu izk.kk;ke ca/k o
eqnzk dk iwjk izHkko iM+rk gS izR;sd vklu dk izHkko jh<+ o mnjLFk vaxksa ij gksrk gS jh<+ ls 33 tksM+s Luk;q fudy dj 'kjhj
ds leLr vo;oksa ls tqM+s gq, gS Qyr% lHkh vaxks dks leqfpr ek=k esa ÅtkZ feyrh gS vklu ,oa ;kSfxd fØ;k,a vUr%L=koh
xazfFk;ksa dks lfØ; o fu;afxr djrh gS Qyr% 'kkjhfjd ,oa ekufld LokLF; ,oa 'kkafr feyrh gSA
lok±xklu] gyklu] d.kZihM+klu] 'kh"kkZlu dh fLFkfr esa bUofVZM iksth’ku ¼xq:Rokd"kZ.k½ ds dkj.k Fkk;jkbM]
iSjkFkk;jkbZM] fiV~;wVjh] fifu;y xazfFk dh rjQ jDr lapkj rks rhoz gksrk gh gS lkFk gh vPNh ekfy’k Hkh gksrh gSA

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 ;ksx eqnzk
;ksx 'kCn laLd`r Hkk"kk dk gS vkSj ;ksx eqnzk dk vFkZ gS vax ;k 'kjhj dh fo’ks"k fLFkfr dks ;ksx eqnzk dgrs gSaA eqnzk
'kCn vius vki esa cgqr O;kid vFkZ fy, gq, gSA e’khu :ih ekuo 'kjhj dks lapkfyr djus dh egRoiw.kZ rkfydkvksa dks
eqnzk dgrs gSA ;ksx fpfdRlk esa eqnzkvksa dk lgkjk fy;k tkrk gSA rRo ;ksx esa ikap vaxqfy;k¡ ikap rRoksa dks n’kkZrh gSA eqnzk
,d ekSu Hkk"kk gSA eqnzk foKku izd`fr ds lw{e jgL;ksa dks vfHkO;Dr djus ds fy, cgqr cM+k ;ksx] foKku] vk/;kRe foKku
vkSj LokLF; dk jgL;e; foKku gSA eqnzk;sa izHkko’kkyh vkSj vR;Ur peRdkj iznf’kZr djus okyh eqnzk;sa 'kkL=ksDr gSA
fpfdRlk 'kkL= esa bldk mi;ksx euq"; ek= ds 'kkjhfjd] ekufld vkSj ckSf)d fodkl ds fy, fd;k tkus yxk gSA eqnzk
foKku ;ksx fo|k dk vfr lw{e vax gSA
gekjs _f"k&eqfu;ksa ds vuqlkkj czãkM dk fuekZ.k ikap rRoksa ls gqvk gSA mUgha ikap rRokksa ls ekuo 'kjhj cuk gSA ;s
ikap rRo i`Foh] ty] vfXu] vkdk’k] vkSj ok;q gSA Hkxoku us vkneh ds gkFkksa esa ikap vaxqfy;ka nh gS tks bu ikap rRoksa dk
crkrh gSA
ikap vaxqyh & ikap rRo
vaxqBk & vfXu rRo
rtZuh & ok;q rRo
e/;ek & vkdk’k rRo
vukfedk & i`Foh rRo
dfu"B & ty rRo
gekjs gkFkksa ls rhoz ÅtkZvksa dk cgko yxkrkj gksrk jgrk gS ftldk izfrfuf/kRo ikapksa rRo i`Foh] ty] vfXu]
vkdk’k vkSj ok;q djrs gSaA bu ikapksa rRoksa dk vlarqfyr gksuk lHkh chekfj;ksa dh tM+ gSA bls vkS"kf/k] vkarfjd 'kfDr vkSj
eqnzkkvksa ls Bhd fd;k tk ldrk gSA gkFkksa dh izR;sd vaxqfy;ksa ls vyx&2 izdkj dh ÅtkZ dk izokg gksrk gSA
osnksa ds v.M fiaM fl)kUr ds vuqlkj] ekuo ’kjhj czãkM dk lw{e :Ik gSA rRo ;ksx eqnzk foKku ds vuqlkj
czãkM vkSj ekuo ’kjhj dk fuek.kZ ikap rRoksa ls gqvk gSA bl mipkj in~fr dk dksbZ foifjr izHkko ugha gSA vaxwBs ds vxz
Hkkx dks vaxqfy;ksa ds vxz Hkkx ls Li’kZ djkus ls og rRo c<+ dj larqfyr gksus yxrk gSA mlh izdkj fdlh Hkh vaxwyh dks
eksM+ dj mlds mijh Hkkx ij vaxwBs dks Li’kZ djkus ls rRo /khjs&2 ?kVus yxrk gSA
eqnzk dks ge nks izdkj ls oxhZd`r dj ldrs gS %&
d½ LFkwy eqnzk [k½ lq{e eqnzk
LFkwy eqnzk tks ’kjhj }kjk dh tkrh gS rFkk gkFkksa ls dh tkus okyh gLr eqnzk ;k lq{e eqnzk dgykrh gSA
gB~ ;ksx izf{kfidk ds vuqlkj eqnzk ikap izdkj dh gksrh gSA
¼1½ gLr vkSj gkFkksa dh vaxqfy;ksa ls dh tkus okyh eqnzk;sa gLr eqnzk dgykrh gSA

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 Kku eqnzk (Psychic gesture of knowledge)
fpu eqnzk (Psychic gesture of conscuiousness)
;ksuh eqnzk (Attitude of womb)
HkSjoh eqnzk (Fierece of terifying attitude)
ân; eqnzk (Heart gesture)
2- euks vkSj gM eqnzk % bl izdkj dh eqnzkvksa esa vka[k dku ukd ftHk vkSj gksaB dke esa fy, tkrs gSaA
lkEHkoh eqnzk (Eyebrow centre gazing)
ukf’kdk xzg n`f"V eqnzk (Nose tip gazing)
[kspjh eqnzk (Tounge lock)
dkdh eqnzk (The crow’s beak)
lueq[kh eqnzk (Clsoing the seven gates)
3- dk; vkSj (Postural) eqnzk blesa ’kjhj o 'okl vkSj /;ku dsfUnzr fd;k tkrk gSA
izk.k eqnzk (Invocation of Energy)
foifjr dj.kh eqnzk (Inverted psychic Attitude)
;ksx eqnzk (Attitude of psychic union)
eUnq dh eqnzk (Gestre of frog)
r{kk.kh eqnzk (Barrelled abdoman technique)
4- cUn vkSj yksd eqnzk
egkeqnzk (Great Psychic Attitude)
egkHksnk eqnzk (The great separating attitude)
5- vk/kkj vkSj isfjfu;y eqnzk
v’kouh eqnzk (Horse gesture)
otzjksyh eqznk (Thuderbolt psychic attitude) for man

eqnzk gj fLFkfr esa lksrs&tkxrs] mBrs&cSBrs Hkh dh tk ldrh gSA

Kku eqnzk % fof/k rtZuh vaxqyh vkSj vaxwBs ds vxzHkkx dks feykus ls tks fLFkfr curh gSA
mls ;ksfxd Hkk"kk esa Kku eqnzk dgrs gSA rkfRod n`f"V ls vfXu rRo vkSj ok;q rRo dks feykus ls
Kku eqnzk cu tkrh gSA ;g iz/kku eqnzk ekuh tkrh gSA bl ls fl) gksrk gsA fd Kku eqnzk ds
vH;kl ls vR;Ur mPp dksfV dk Kku izkIr fd;k tk ldrk gSA bl dk vH;kl djus ls lEiw.kZ
Luk;q e.My fcuk vkS"kf/k ds ’kfDr’kkyh gks tkrk gSA blds vH;kl ls fofHkUu izdkj ds fnekxh
jkskxksa dks vutkus esa gh nwj fd;k tk ldrk gSA Mental Peach, Concentration, Sharp
Memory, Spirituality Insomia, Mental Disorders, Stress, Depression.

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 iw.kZ Kku eqnzk % bl Kku eqnzk esa lh/kk gkFk Nkrh ds ikl vkSj mYVk gkFk mYVs ?kqVus ij Kku eqnzk dh fLFkfr esa jgrs
gq, fdlh Hkh ;ksx vklu es fLFkjrk ds lkFk cSBdj ân; esa /;ku djrs gq, bl eqnzk esa lk/kuk djus ij bldk lokZf/kd
ykHk izkIr fd;k tk ldrk gSA
o:.k eqnzk % NksVh vaxqyh dk vxzHkkx vaxwBs ds lkFk yxkus ls ;g eqnzk curh gSA rhu vaxqyh lh/kh jgrh gSA
mi;ksx 'kjhj dh lqUnjrk] [kwu dks 'kq) djuk] ,sBu esa jkgr] Ropk dh fpdukgV cuk;s j[kuk vkfnA nLr vkSj ikuh dh
deh gksus dh fLFkfr esa Hkh ;g ykHknk;d gSA
i`Foh eqnzk % vaxwBs ds vxzHkkx dks vukfedk ds vxzHkkx ls yxkus ls i`Foh eqnzk curh gSA ;g nksuks gkFkksa ls yxkbZ
tkrh gSA bl eqnzk ls mtkZ c<+rh gSA 'kjhj vkSj fnekx esa rkdr vkrh gSA isV ls lEcfU/kr fodkj Bhd gksrs gSa fyoj LoLFk
gksrk gSA
'ka[k eqnzk % nk;sa gkFk ls ck;sa gkFk dk vaxqBk lHkh vaxqfy;ksa ls idM+s] nka;s gkFk ds vaxwBs ls ck;s gkFk dh lHkh
vaxqfy;k¡ feykus ls 'ka[k eqnzk curh gSA ikpu fØ;k curh gSA ikpu fØ;k FkkbjkbZM xzUFkh vkSj xys esa cgqr gh ykHknk;d gS
;g eqnzk xkuk xkus okyksa ds fy, cgqr mi;ksxh gSA
viku ok;q eqnzk % ân; eqnzk] e`R;qlathouh eqnzk fof/k % rtZuh vaxqyh dks eksM+dj] vaxqBs ds vk/kkj esa yxk;sa rFkk
e/;ek vkSj vukfedk nksuksa dks vaxqBs ds vxz Hkkx ds lkFk yxkus ls ;g eqnzk curh gSA
mi;ksx % ;g eqnzk fny dks etcwr djrh gSA ân; ?kkj esa 2 lSdaM esa vlj fn[kkrh gSA Tab Sorbitrat ls Hkh
tYnh vkjke djrh gSA B.P. dks fu;af=r djrh gSA 'kjhj dks 'kq) djrh gSA vkRe fo’okl curk gSA mYVh;kasa esa ykHk nsrh
gSA ;g eqnzk dku nnZ ls ysdj ân;jksx rd NksVh cM+h chekfj;ksa dks Bhd dj ldrh gSA
'kqU; eqnzk ¼vkdk’k eqnzk½ % bl eqnzk esa e/;ek vaxqyh dks eksM+dj ml ij vaxqBs dk vxz Hkkx yxkus ls 'kwU; eqnzk
curh gSA ;g dku nnZ esa vkjke djrh gSA cgjsiu dks Bhd djrh gSA peZ dks Bhd djrh gSA
ok;q eqnzk % rtZuh vaxqyh dks eksM+dj vaxqBs ds vk/kkj esa yxkdkj vaxqBs ds vxz Hkkx ls nckdj ;g eqnzk curh gSA
;g eqnzk lsfVdk dk nnZ] LVhQusl] ?kqVuksa dk nnZ] xkmV] tksM+ksa dk nnZ] gkFk vkSj iSjksa esa nnZ vkfn chekfj;ksa esa ;g eqnzk ykHk
igq¡pkrh gSA
fyax eqnzk % nksuks gkFkksa dh vaxqfy;ksa dks ,d nwljs esa ykWd djrs gq, nksuksa vaxqBs mij j[ksa] 3 feuV rd jksddj j[ksa
mlds ckn NksM+dj nksckjk djsaA
mi;ksx % otu de djus ds fy, tq[kke&[kkalh esa mi;ksxh] QsQM+ksa dks etcwr djrh gSA
viku eqnzk % e/;ek vkSj vukfedk dk vxzHkkx vaxqBs ds vxzHkkx ds lkFk yxkus ls ;g eqnzk curh gSA ’kjhj ds
csdkj inkFkksZ dks fudkyrh gsA ;g eqnzk fyoj rFkkk fiÙk dh FkSyh dks lkQ djrh gSA blls vkRe fo’okl c<+rk gSA 'kjhj ls
Toxin fudyrs gSA

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 ;ksx eqnzk % otzklu esa cSBdj ihNs dh rjQ vius ck;sa gkFk ls nk;sa gkFk dks idM+s vkSj
yEck lkal ysa vkSj vkxs dh rjQ >qd tk;sa ,d feuV ds ckn 'okl lkekU; ysa] ;g eqnzk isV ds
lHkh izdkj ds fodkjksa ls NqVdkjk fnykrh gSA

foifjr dj.kh eqnzk % fof/k & tehu ij ysVsa] Vkaxs mij lh/kh djas] ta?kkvksa
dks gkFkksa dh lgk;rk nsa] nksuksa dksgfu;ka tehu ij j[ksa] lw;Z mij dh rjQ rFkk
pUnzek uhps dh rjQA bldks foijhr dj.kh eqnzk dgrs gSA /khjs&2 bl eqnzk dk
le; c<+k;sa ;fn bl eqnzk dk vH;kl yxkrkj N% ekg rd djsa rks psgjs dh >qfj;k¡
feV tkrh gS rFkk flj ds cky dkys gks tkrs gSA rhu ?k.Vs fuR;] N% ekg djus okyk
viuh e`R;q thr ysrk gSA bl eqnzk dk vH;kl djus okys lk/kd dks gYdk [kkuk
ysuk pkfg,A ;g eqnzk thou esa ubZ psruk iSnk djrh gSA Lej.k’kfDr c<+rh gSA
fnekxh fodkj [kRe gks tkrk gSA
'kkEHkoh eqnzk % /;ku eqnzk ds fdlh Hkh vklu esa cSBs tSls otzklu esa
es:n.M dks fl/kk djsa vka[ksa can djsa] 'kjhj dks fLFky NksM+s] vka[ksa [kksysa vkSj mij
dh rjQ ns[ksa] nksuksa vka[kksa ds chp vkbZ czks ij /;ku yxkdj ns[kasA dqN le; ns[ks
vkSj fQj vka[ksa cUn dj ysaA bl izdkj rhu vko`fr djsaA
[kspjh eqnzk % [kk dk vFkZ vkdk’k pjh dk vFkZ pyuk] ;ksxh vkdk’k esa
pyrs gS thHk vkSj fnekx vkdk’k esa fopjrs gSA ;g eqnzk thHk dks mij dh rjQ
mYVk djds mij rkyq esa yxkbZ tkrh gSA bl fØ;k dks [kspjh eqnzk dgrsa gSA bl eqnzk
dk vH;kl djus okys ;ksxh dks fdlh izdkj dk Hk; ugha yxrk] Hkq[k&I;kl ugha lrkrh] vkyL; [kRe gks tkrk gSA ;ksxh
fdlh Hkh fcekjh dk f’kdkjh ugha gks ldrkA cq<+kik vkSj e`R;q ls Mj ugha yxrk gSA ;ksxh dks ve`r feyrk gSA ;fn ;ksxh dks
tgj Hkh ns fn;k tk;s rks og ugha ejsxkA bl eqnzk ls ;ksxh dks flf) feyrh gSA lHkh eqnzkvksa [kspjh lcls mÙke eqnzk gSA
v’ouh eqnzk % bl eqnzk esa xqnk }kj dks ladqfpr djrs gSaA vkSj <hyk NksM+rsa gSA ;g fØ;k ckj&ckj djuh gksrh gSA
bls v’ouh eqnzk dgrs gSA xqnk }kj esa mtkZ ds fcUnq gS mUgsa ,Dvho djrs gSaA bl eqnzk ds djus ls coklhj cPpsnkuh dk
uhps f[klduk] dCth izksLVsV] xqnk lEcU/kh lkjs fodkj Bhd gks gksrs gSA 'kjhj esa ubZ mtkZ dk lapkj gksrk gSA ;g eqnzk ?kksM+s
ds uke ij j[kh xbZ gSA ?kksM+k xqnk dks pykrk gS mlesa mtkZ gksrh gSA

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 Life style related Health Disorders and Yoga
In the name of modern life style people tend to ignore the facts which they should be taken
care of. Life style among adolescent and children namely sedentary habits - lack of exercises, T.V.
and Computer viewing, smoking, drinking, bad nutritional habits and junking consumption of fast
food rich in empty calories e.g. Pizza, Burger, Potato wafer, aerated drinks etc. The youths and
aged people also don't wake up until the side effects descents on them, the fast placed life style is
creating dangerous disorders on their health.
According to W.H.O. estimate upto 80% of cases of coronary heart diseases, 90% of type -
‘2’ diabetes cases and one third of cancers can be avoided by increasing physical activity, heathier
diet and stopping, smoking, drinking etc.

1. FOOD : There is a old saying that ^^tSlk vUu oSlk eu** We are what We eat. If you are
consuming high calorie foods and not doing enough exercises it will tell on your health sooner or
later. Frequent consumption of junk food s with irregular intake of meals may contribute to many
health problems such as acidity, gastroenteritis, obesity, high cholesterol and high blood pressure.
Junk foods are food which contain unhealthy compounds which are toxic or damaging for
the body. They are artificial sugar, modified fat, heavy preservatives, chemical stablizers. Eating
products which are not considered food for the body results in imbalances that manifest
themselves in various ways for instances aspartame- crosses the blood-brain barrrier and has
been linked to memory loss and hair loss. Aspartame is found in sugar free jams, biscuits, fizzy
drinks, sugar free cokes and some sweets. Margarine, which consists of hydrogenated transfatty
acids, ultimately leads to an increase in cholesterol deposits. Chocolate is one of the unhealthy
products as it is loaded with fat and aspartame, so the fat contents makes it high calorie and
aspartame makes it unhealthy for the liver and upset the insulin balance
Fried food is risky as it is rich in saturated fat which increase L.D.L. cholesterol. So
regarding nutrition, there is a huge gap between what we need and what we eat. Among girls the
cases of anaemia are increasing because of poor consumption of iron rich good. Iron deficiency
Leads to nutritional anaemia, which in term results is the loses of oxygen carrying capacity of
blood, due to deficiency of haemoglobin.
A healthy diet must have two components (1) It has to provide a balanced supply of
essential nutrients (2) It has to be psychologically satisfying. Fruits, vegetable and grains contain
large amount of water and indigestible fibers. These food items are included in the list of Satvik
Ahar in yoga. So plan your daily intake so that your food is balanced with essential nutrients. A
balanced diet helps to improve the immunity level and keep one healthier.
ALCOHOL : About 10 to 25% of the world population develop alcohol related disease due
to its addiction youth drinking is especially problematic. The risk of injury, crime, unsafe sex,
involvement in crime, negative impact on educational achievement and carrier are far more
harmful than the effect of intoxication.
Alcohol is a central nervous system depressant unlike other foods, alcohol does not require
digestion it is absorbed directly into the blood stream through the walls of the stomach and the
intestine once alcohol enters the blood stream it circulates throughout the body. Alcohol is

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metabolised in the liver and it changes to CO2, Water and a few calories of energy. Slowly as the
person becomes more intoxicated, his motor movement become clumsy, speech become slurred
and there is a loss of judgement. Gradually the person become increasingly insensitive to the
surroundings and slips into an unconscious stage.
Alcohol can damage every system of our body. Gastro intestinal system (stomach and
intestine), Increased acid secretion leads to acidity, ulcers, gastritis, and cancer, under nutrition,
vitamin deficiencies, hepatitis, jaundice and vomiting of blood due to cirrhosis of liver, liver cancer,
acute liver failure etc.
Smoking : Smoking and consumption of tabacco is the greatest cause of preventable risk
to human health in developed countries and an important cause of premature death worldwide.
Smoke contains nineteen kinds of Carcinogens (A cancer causing agent) and prolytic products
that bind to DNA and Cause many genetic mutations. There are 45 known or suspected chemicals
of carcinogens in cigarette smoke. they effect adversely to all our internal organs.
Tabacco also contain nicotine, which is highly addictive psychoactive drug, when tabacco
is smoked or taken orally nicotine causes physical and psychological dependancy.
Poor Bed Sleep (Insomnia) : Insomnia and altered sleep pattern is one of the most
common complaints now a days. Frequntly the complaint is out the night. Dr. Peter Hauri of the
Mayo Clinic Insomnia Reseach programme has done intensive research into childhood - one set
insomnia, both in its early stage and in adults who continue to experience sleep problems. He finds
that insomnia in children is often acccompanied by certain specific neurological problems such as
dyslexia and hyper activity for sound sleep - set a schedule, avoid caffeme , nicotine and alcohol
and learn to relex.
Management of these life style relation heath disorder through yoga : Yoga is a way of
life as it emphasizes on self discipline in our day to day life. A yoga practicener tries to adopt health
habits as Bhagwat Gita states - “Yukhahar Viharashya, Yukta Chestashys Karmashu, Yukta
Swapanya Bodhasaya, Yogo bhavati Dukha”.
A person who start learning and in his own life. The changes occur in his thinking, way of
living and style. He becomes healthy conscious and follow the cleansing process for the
purification of body, Pranayama and asanas are invented scientifically. There are asancsa for the
complete body from head to toe. They promote harmony and balance in all functions of the body by
providing proper tone up to every part of body. Regular practice tone-up the nervous lymphatic and
muscular systems and keep them in good condition. The respiratory muscles become strong. The
blood circulation improves and it can be diverted to any part. Food will be assimilated better and
the waste products more promptly eliminated.
Each asana is attitude bound and requires conscious association of the mind with the
varying movement of the body, performed with maximum precision and will power. All this is
intended to achieve proper coordination, balance and control.
One of the basic aims of yoga is to encourage positive hygiene and health. Positive health
does not mean merely freedom from disease, but a jubilant and energetic feeling of well being
with an amount of general resistance and capacity to easily cultivate an immunity against specific
offending agents.

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 “Care your heart in a yogic way”
Heart diseases : There are large variety of heart diseases but the expression is most
commonly used for what is more accurately called coronary heart disease (CHD). In CHD, the
arteries which supply blood to the heart are partially blocked. The arteries which supply blood to
the heart are called coronary arteries.
In CHD, the blocks in the coronary arteries have a tendency to grow unless appropriate
measures are taken. Although similar blockage may be present elsewher in other arteries as well,
blockage of coronary arteries is serious because heart is a vital organ and responsible for the
supply of blood to the different parts of the body.
Symptoms of CHD : The symptoms of CHD result from an imbalance between blood
supply and demand, because of the inbuilt reserves, a person may not have any symptoms till the
blockage is reasonably advanced (more than 40%/). Secondly the symptom may be present only
when the demand of the heart for blood supply is high, as during exercise. Finally a physically
active person may be able to carry on with his daily routine without getting any symptoms even
when the blockage is severe (more than 80%). This miracle is due to the development of collateral.
The commonest symptoms of CHD is chest pain which is precipitated by exertion and
relieved by rest. The chest pain of CHD is most often felt as heaviness or pressure rather than
pain. It increases to a peak and then comes down. It may radiates to the left arm or left side of or
occasionally even to various parts of the chest, back or belly. The chest pain may be precipitated
also by other situations in which there is an increase in the demand for blood supply to the heart.
Some of these situations may make matters worse by inducing a sudden narrowing (spasm) of
coronary arteries, or causing bleeding into the deposits, thereby suddenly making the obstruction
worse. Examples of these potentially omnious situations are anger, fright, a heavy fatty meal or
smoking.
Risk factor for CHD : The person at the highest risk of CHD is typically a smoker who eats
faulty diet, does very little physical work and lives under chronic mental stress. He grows obese,
and may have diabetes and high blood pressure before getting CHD. Being over weight is
associated with high cholesterol and other lipid abnormalities. The cholesterol is a waxy
substance that is produced by the body. The body also attracts cholesterol from high fat foods. It is
present in blood stream, and in all our body’s cells. Having normal amount of cholesterol is vital to
a healthy body, as it is used in the production of some harmones and cell membranes apart from
serving other bodily functions. But too high levels of cholesterol in the blood stream - the medical
term is hyper cholesterolemia can lead to a strok or to coronary heart disease which would result in
a heart attack. Cholesterol can not be dissolved in the blood. Special carriers called Lipporprotein
transport cholesterol to and from the body’s cells. There are two kind of Lippoprotein’s :-
(A) Low Density Lippoprotein (L.D.L.) : LDL is ..............??????/.......... too much of it can
lead to clogging of arteries, increasing the risk of stroke and heart attack. It can also lead to
hardening of the arteries resulting in the mental condition called atheroslerosis.
(B) High Density Cholesterol (H.D.L.) : High density lippoprotein which is the good
choilestred. The human body manufactures the HDL cholesterol for its protection. Enlarged level
of HDL cholesterol may minimise risk of heart attack, carrying the cholesterol away from the

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arteries.
(.C) Triglycerides : Calories that are eaten but not used up immediately are converted into
triglycerides are found stored in fat tissue, low levels of it are also carried in the blood as very low
density lippoprotein (CLDL) high LDL along with raised Level of triglycerides can greatly increase
the risk of heart dise.
Treatment of CHD : The scientific medicine relieved heavily on drugs and surgical
interventions for treatment of CHD. The drugs may dilute the coronary arteries (e.g. nitrate),
reduce the contractility of blood vessels and the heart, prevent the heart from working hard, reduce
the tendency of the blood to clot or reduce the synthesis of cholesterol in the body. Surgical
interventions include angioplasty abd bypass grafting.
YOGA Therapy : The disease develops over decades as result of faulty life style. If we try to
fight the end results with drugs or surgery but leave the life style unaltered, the disease process
has a tendency to progress further so it is advised that prevention is better than cure.
The celebrated quote of Sri Aurbindo, “all life is yoga” means that every activity in life
provide.............?????>>>>>>>>... of yoga.
The opportunity can be utilised by colouring the activity with the yogic attitude. All the yogic
techniques such as asanas, pranayama and meditation facilitate the journey on the path of yoga.
The yogic attitude consists of mastery over, the two great sources of stress - ego and desire. In
addition, it also involves cheerful acceptance of events and circumstance and universal
unconditional love. The result is a state of constant delight and joy independent of external
circumstances.
2. Yogic diet is a wholesome, nutrients, vegetarian diet made of freshly cooked grains, raw
or highly cooked vegetable, fruits, nuts, honey, milk and curd. Sour pungent, highly spiced,
elaborately cooked and fried foods are avoided. Moderation is the key word is diet as in all else in
life. The yogic diet is very close to and consisted with, the diet now considered by science to be
good for patients having heart disease any other disease of modern civilization or no disease at all.
Smoking, alcohol, junk food, excess of tea, coffee (nicotine ) is highly prohibited.
3. Yogic exercise : The following yogic practices are recommended for heart ailments -
a) Simple shoulder movement and walking,
b) Nadisodhan or Anulom-Vilom Pranayama.
c) Recitation of Mantra to break the chain of unwanted thought.
d) Yognidre, Kayotsarg, Shavasama etc.
e) Meditation at least 30 min in morning and evening.
f) Listening of light music, prayers etc.
g) Following the path of karmyoga - doing good work without any desire and
leading a spritual life.

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