>> tUmIvSÀ kwkmcn¡p¶p

tSm¬kn-sse-änkpw tIÄhniànbpw
 


Fsâ aIÄ ¹kvSp hnZymÀYn-\n-bm-Wv. ASn-¡Sn tSm¬kn-sse-änkv DWvSm-Im-dp-WvSv. Ct¸mÄ Ah-fpsS tIÄhn-iàn Ipd-bp-¶p. tSm¬kn-Âkv \o¡w sN¿-W-sa¶p tUmIvSÀ ]d-ªp. AXp efn-X-amb ikv{X-{In-b-bmtWm? CXp-h-cm-Xn-cn-¡m³ Fs´ms¡ sN¿Ww?

\m¡n\p ]pd-In sXmWvS-bpsS XpS-¡-`m-K¯v A®m-¡n\v Ccp-h-i-¯p-ambn ImWp¶ amwk-f-amb `mK-amWp tSm¬kn-ep-IÄ. ico-c-¯nsâ {]Xn-tcm-[-tijn Iq«p-I-bmWp Ch-bpsS {][m\ IS-a. hmbn-eqsS ico-c-¯n-tebv¡p {]th-in-¡m-s\m-cp-§p¶ AWp-¡sf Ch XSªp \nÀ¯p-¶p. AWp-¡sf \in-¸n-¡p¶ Bân-t_m-Un-IÄ tSm¬kn-en-ep-WvSv.

tSm¬kn-ep-IÄ¡p-WvSm-Ip¶ AWp-_m-[-bmWv tSm¬knsseän-kv. AWp-_m-[-aqew tSm¬kn-ep-IÄ ]gp-¡p-t¼m-gmWp sXmWvS-bn Akz-Ø-IÄ XpS-§p-¶-Xv. kvs{S]vtäm tIm¡Â _mIvSo-cn-b-bmWv Cu tcmK-¯n\p {][m\ Imc-Ww. Pe-tZm-j-¯n\pw C³^vfp-h³kbv¡pw Imc-W-am-hp¶ sshd-kp-Ifpw tSm¬kn-sse-änkv DWvSm-¡pw.

{]Xn-tcm-[-tijn Ipd-hm-b-Xn-\mÂ, Ip«n-Isf tcmKw s]s«¶p ]nSn-Iq-Spw. A©p-h-b-kp-ap-X Ccp-]-¯©p hb-kp-h-sc-bp-Å-h-cn-emWv tSm¬kn-sse-änkv IqSp-X IWvSp-h-cp-¶-Xv. sXmWvS-th-Z-\, ]\n, Pe-tZm-jw F¶nh Hcp-an¨p h¶m tSm¬kn-sse-änkv BsW¶p kwi-bn-¡mw.

CXp ]I-cp¶ tcmKw Xs¶-bm-Wv. tcmKn-I-fpsS hmbn \nt¶m aq¡n \nt¶m DÅ {Zh-hp-am-bpÅ k¼À¡w \nan¯w HcmÄ¡p h¶m aäp-Å-hÀ¡pw hcmw. AXp-t]mse Xs¶ ¢mkn Hcp Ip«n¡p h¶m aäp Ip«n-I-fn-te¡pw ]I-cm³ km[y-X-bp-WvSv.

ap³I-cp-X-ep-IÄ

1. tSm¬kn-sse-änkv DÅ-h-cn \n¶p Ip«n-Isf AIän \nÀ¯p-I.

2. Akp-J-ap-Å-hÀ D]-tbm-Kn¨ ]m{Xw, tXmÀ¯v, tkm¸v, I¸v XpS-§n-bh aäp-Å-hÀ D]-tbm-Kn-¡-cp-Xv.

3. ipNnXzw ]men-¡p-I.

4. tcmK-_m-[-bp-Å-hÀ Npa-bv¡p-t¼mgpw Xp½p-t¼mgpw hmbpw aq¡pw s]m¯n-¸n-Sn-¡p-I.

5. ]qÀW-ambpw hn{i-aw. tcmKw t`Z-am-b-Xn\p tijw am{Xw Ip«n-Isf kvIqfn-te¡p hnSp-I.

6. {^nUn-Pn h¨p XWp-¸n¨ shÅhpw `£-W-]-ZmÀY§fpw \nÀ_-Ô-ambpw Hgn-hm-¡-Ww.

7. hnäm-an³ kn [mcm-f-a-S-§nb Blmcw ioe-am-¡p-I.

Bân-_-tbm-«nIv acp-¶p-IÄ Ign-¡p-I-bmWp {][m\ NnInXvk. cWvSp aq¶p Znh-k-¯n-\p-Ån sXmWvS-bnse thZ-\bv¡pw Akz-Ø-X-IÄ¡pw ia-\-ap-WvSm-hpw. F¦nepw Bân-_-tbm-«nIv acp-¶nsâ tImgvkv ]qÀ¯n-bm-¡-Ww. CsÃ-¦n hoWvSpw Akp-J-ap-WvSm-hm³ km[y-X-bp-WvSv.

Hcp ¥mkv Cfw NqSp-sh-Å-¯n Ac-So-kv]q¬ D¸p Ie¡n I hnÄs¡m-Åp-¶Xpw KmÀKnÄ sN¿p-¶Xpw AWp-_m[ Ipd-bv¡m³ \Ã-Xm-Wv. sXmWvS-bnse \ocpw Ipd-bpw.

BhÀ¯n-¨m-hÀ¯n¨v AWp-_m-[-bp-WvSm-hp-Itbm Bân-_-tbm-«n-¡p-IÄ {]tbm-P-\-an-ÃmsX hcn-Itbm sNbvXm tSm¬kn-ep-IÄ ikv{X-{In-b-bn-eqsS \o¡w sN¿mw. Kpcp-X-c-amb tIkp-I-fn am{Xta ikv{X-{Inb tUmIvSÀamÀ \nÀtZ-in-¡m-dp-Åq. XpSÀ¨-bm-bp-WvSm-hp¶ tSm¬kn-sse-änkv aäv Ah-b-h-§-fn-te¡p ]I-cm³ CS-bm-¡pw. CXp XS-bm³ IqSn-bmWp ikv{X-{In-b-bn-eqsS tSm¬kn-ep-IÄ \o¡w sN¿p-¶-Xv.

tSm¬kn-ep-IÄ CÃm-Xm-Ip-¶-tXmsS tcmK-{]-Xn-tcm[ tijn \jvS-s¸-Spw F¶ [mcW thWvS. tSm¬kn-ep-IÄ sNbvXn-cp¶ {]Xn-tcm[ {]hÀ¯-\-§Ä sXmWvS-bnse aäp tImi-§Ä Gsä-Sp¯p sImÅpw.

aäp {KÙn-Isf tSm¬kn-sse-änkv _m[n-¡p-sa-¶p-d-¸m-hp-¶-tXm-sS-bmWp ikv{X-{Inb \S-¯p-I. hÀj-¯n aq¶p {]mh-iy-¯n IqSp-X tSm¬kn-sse-änkv h¶m ikv{X-{In-b-bn-eqsS tSm¬kn-ep-IÄ \o¡w sN¿p-I-bmWp \Ã-Xv.

A\-kvXojy \ÂIn ab-¡nb tijw efn-X-ambn sN¿p¶ ikv{X-{In-b-bm-Wn-Xv. H¶p cWvSp Znh-k-§Ä¡p-tijw Bip-]{Xn hnSmw. \mtem At©m Znh-k-§Ä¡p-Ån sXmWvSn-bnse Akz-Ø-X-IÄ amdpw. i_vZ-t¯tbm sXmWvS-bpsS BIr-Xn-tbtbm H¶pw CXp {]Xn-Iq-e-ambn _m[n-¡n-Ã.

Ip«n-I-fn tSm¬kn-sse-änkv XpSÀ¨-bm-bp-WvSm-Ip-¶p-sh-¦n kq£n-¡-Ww. tcmKw Ip«n-bpsS tIÄhn-i-ànsb {]Xn-Iq-e-ambn _m[n-bv¡mw. tSm¬kn-en-\-Sp¯p aq¡n\p ]n¶n ØnXn-sN-¿p¶ AUn-t\mbvUv {KÙn-I-fn-te¡v AWp-_m[ ]S-cp-¶Xpw ho¡w DWvSm-Ip-¶-Xp-amWv Imc-Ww.

Fsâ aI³ H³]Xmw ¢mkn-emWp ]Tn-¡p-¶-Xv. Ct¸mÄ Ønc-ambn ]m³]cmKv D]-tbm-Kn-¡p-¶p-WvSv. F´mWv sNt¿-WvSXv? ]m³ akme D]-tbmKw A]-I-S-I-c-amtWm?

Ip«n-IÄ ]m³akme t]mse-bpÅ el-cn-h-kvXp-¡-fpsS sIWn-bn hogmsX kq£n-t¡-WvSXp amXm-]n-Xm-¡-fpsS D¯-c-hm-Zn-Xz-am-Wv. hoSn\pw kvIqfn-\p-an-S-bn Ip«n-IÄ¡p asämcp temI-ap-sWvS¶v Adn-bmsX t]mI-cp-Xv. ]pkvX-I-s¡-«p-ambn ho«n \n¶n-d-§p¶ Ip«n kvIqfn-se¯pw ap¼v F´n\p thWvSn-sbms¡ ]Ww sNe-h-gn-¡p¶ F¶n-§-s\-bpÅ Imcy-§-fn amXm-]n-Xm-¡-fpsS Hcp I®v Ft¸mgpw DWvSm-h-Ww.

1. XIÀ¶ IpSpw-_-§-fnse Ip«n-IÄ amXm-]n-Xm-¡Ä {i²n-¡m¯ Ip«n-IÄ, hyàn-]-c-amb {]iv\-§-fpÅ Ip«n-IÄ, Ip«n-I-fpsS kzm[o\-h-e-b-¯nÂs¸Sp¶ Ip«n-IÄ Ch-scm-s¡-bmWp km[m-c-W-bmbn Cu el-cn¡v ASn-a-s¸-Sp-¶-Xv. AXn-\m C¯cw kz`m-h-§-fpÅ Ip«n-I-fp-ambn Bi-b-hn-\n-abw \S-¯p-¶-Xn amXm-]n-Xm-¡Ä {i²n-¡-Ww. amXm-]n-Xm-¡-fpsS Xnc-¡p-IÄ Hcn-¡epw a¡-tfm-SpÅ CS-s]-S-ep-Isf _m[n-¡-cp-Xv.

2. Ip«n-IÄ¡v A\m-h-iy-ambn t]m¡äv aWn \ÂIp¶ ioew amXm-]n-Xm-¡Ä XoÀ¨-bmbpw Hgn-hm-¡-Ww.

3. ]m³akm-e-I-fpsS amc-I-^-e-§-sf-¸än Ip«n-Isf ]d-ªp-a-\-kn-em-¡-Ww. Ch D]-tbm-Kn-¨-Xp-aqew Im³kÀ h¶ Ip«n-I-sf-¡p-dn-¨pÅ hnh-c-§Ä Ah-tcmSp ]d-bWw.

Ip«n-I-fp-sS A[ym-]-Isc CS-bv¡nsS IWvSv Imcy-§Ä At\z-jn-¡-Ww. C¯cw ioe-§Ä A[ym-]-IÀ¡mhpw BZyw Xncn-¨-dn-bm³ Ign-bp-I.

]pI-bne Iq«n-bpÅ apdp¡v hmbnse Im³k-dn\p Imc-W-am-Ip-¶p-sh¶v sXfn-ªn-«p-WvSv. ]pI-bne Iq«n apdp-¡p-t¼mÄ AXnsâ IqsS shäne D]-tbm-Kn-¡p-¶-Xn-\m Xmc-X-t·y\ A]-ISw Ipd-bp-¶p. shän-e-bpsS \ocn [mcmfw Itcm-«n-t\m-bvUp-IÄ AS-§n-bn-«p-WvSv. Ch iàn-tb-dnb \ntcm-Ivkn-Im-cn-IÄ BWv. shän-e-bnse Itcm-«n-t\m-bvUp-IÄ Hcp ]cn-[n-hsc ]pI-bn-e-bnse A]-I-S-Im-cn-I-fmb ss\t{Smtkm Aao-\p-Isf \nÀho-cy-am-¡p-¶p.

F¶m ]m³ akm-e-bn shäne CÃm-¯-Xn-\m \nÀho-cy-I-cWw kw`-hn-¡p-¶-tX-bn-Ã. AXp-sImWvSv ]m³a-km-e-I-fpsS D]-tbmKw amc-I-am-bn-¯o-cp-¶p. aq¶p apX A©p hÀjw hsc ]m³a-km-e-IÄ XpSÀ¨-bmbn D]-tbm-Kn-¨m Ch hmbnse Im³k-dn\p Imc-W-am-bn-¯o-cpw.


 

tUmIvS-dpsS D]-tZiw AXym-hiyw
 


i-co-c-¯n\v AXym-h-iy-amWv hymbmaw F¶-dn-bm-¯-h-cn-Ã. F¦nepw NneÀ Pohn-X-Imew apgp-h³ hymbm-as¯ ad-¡p¶p. NnecmIt« s]mSp-¶s\ Hcp Znhkw hymbmaw sN bvXp XpS-§p-¶p.

Ønc-ambn hymbmaw sN¿p-¶-h-cm-bmepw ]pXn-b-Xmbn XpS-§p-t¼mgpw ASn-Øm-\-]-c-amb Adn-thmsS thWw XpS-§m³. hymbmaw sN¿p-t¼mÄ Xosc efn-Xhpw \nkm-c-sa¶v tXm¶m-hp-¶-Xp-amb Imcy-§Ä sXän-¡p-¶-Xn-eqsS Akz-Ø-X-bpw thZ-\-Ifpw k¼m-Zn-¡p-¶-hcpw [mcm-f-am-Wv.

hymbm-a-¯nsâ {][m\ Dt±iw ico-c-¯n\v Imcy-£-aX ssIh-cn- ¡p-I-bm-Wv. CXn\v A¸p-d-¯pÅ e £y-§Ä¡p thWvSn ico-cs¯ D]-tbm-K-s¸-Sp-¯m³ {ian-¨m AXv ]cm-P-b-¯n Iem-in-s¨¶v hcpw. DZm-l-c-W-¯n\v akn hfÀ¯n-sb-Sp-¡m-\mbn Aan-X-ambn hymbmaw sN¿p-I, tUmIvSÀ Acp-sX¶v ]d-bp-¶Xv IW-¡m-¡msX hymbmaw sN¿p-I, XpS-§n-bh Btcm-Ky-s¯bpw Bbp-kn-s\bpw _m[n-¡pw.

GXv hymbmaw sN¿p-t¼mgpw hmanwKv A]v sN¿p-¶Xv AXym-h-iy-am-Wv. s]mSp-¶-s\-bpÅ hym bmaw akn-ep-Isf ZpÀ_-e-am-¡pw. AXp-t]mse \nÀ¯m³ t\cw IqÄ Uu¬ sN¿m-\mbn efn-X-amb hymbm-a-§Ä sN¿Ww. hymbmaw sN¿p-t¼mÄ icocw {]Xo-£n-¡p-¶Xv t]mse Nen-¨n-sÃ-¦nepw _p ²n-ap-«p-WvSm-Ipw. AXpsImWvSv hym bmaw sN¿p-t¼mÄ Abª tIm «¬ hkv{X-§Ä [cn-¡m³ {i²n-¡-Ww. IqSp-X Ab-ª-Xm-Ip-¶Xpw \Ã-X-Ã. hnbÀ¸v ]nSn¡pw F¶-XmWv tIm«¬ hkv{X-§Ä ¡pÅ KpWw. AXp-t]mse \S¸v, tPmKnwKv F¶nh D]-I-c-W-§fpsS klm-b-t¯m-sStbm AÃm-sXtbm sN¿p-t¼mÄ Im¸mZ-§Ä¡v £ X-ta¡m-Xn-cn-¡m³ icn-bmb Afhpw arZp-Xz-hp-apÅ jq [cn-¡m\pw {i²n-¡-Ww.

F´v Akp-J-ap-Å-hcpw tUmIv S-dpsS \nÀtZiw kzoI-cn¨ tijta hymbmaw sN¿m-hq. lrt{Zm-Kw, cà-k-½ÀZw, {]ta-lw, BkvX-a, XpS-§nb tcmK-§Ä DÅ-hÀ XoÀ¨-bmbpw tUmIvSsd IWvSn-cn-¡-Ww. ap«p-th-Z\, \Sp-th-Z-\, Xe-I-d¡w XpS-§nb Akp-J-§-fp-Å-hcpw tUmIvS-dpsS \nÀtZiw kzoI-cn-¡-Ww. Hmtcm-cp-¯-cpsS Btcm-Kym-h-Øbv¡v tNcp¶ coXn-Ifpw D]-I-c-W-§fpw \nÀtZ-in-¡m³ tUmIvSÀ ¡v Ign-bpw. ^nkn-bm-{Sn-Ìn-s\-bm Wv C¡mcy-§Ä¡mbn kao-]n-t¡-WvS-Xv. ^nkn-bm-{Sn-Ìns\ ImWm³ Ign-bm¯ ]£w ^nkn-jys\ k ao-]n-¡mw. Ah-b-h-§Ä¡v thZ-\-bp-Å-t¸mÄ AXv IW-¡m-¡msX hymbmaw sN¿-cp-Xv. Akp-J-§Ä DÅ-t¸mgpw hymbmaw Hgn-hm-¡p-I-bmWv \Ã-Xv.

GXv Xcw hymbmaw sN¿p-t¼m gpw ico-c-¯nsâ \ne (postures) icnbm-bn-cn-¡m³ {i²n-¡-Ww. D]-I-c-W-§-fpsS klm-b-t¯msS hymbmaw sN¿p-t¼mgpw CXv {i²n-¡-Ww. {i²n-t¡WvSv asämcp LSIw lrZ-b-an-Sn-¸m-Wv. Hcp hyànbpsS amIvknaw lmÀ«v tdäv, SmÀsKäv lmÀ«v tdäv F¶nh hymbmaw sN¿p-t¼mÄ ]cn-K-Wn-¡-Ww. 220þ \n¶v Hcp hyàn-bpsS {]mbw Ipd-bv¡p-¶-XmWv Abm-fpsS amIvknaw lmÀ«v tdäv. amIvknaw lmÀ«v tdänsâ 60% BWv Abm-fpsS SmÀsKäv lmÀ«v tdäv. hymbm-aw sN ¿p-t¼mÄ lrZ-b-an-Sn¸v SmÀsKäv lmÀ«v tdäv IS-¡msX {i²n-¡-Ww. lrZ-b-an-Sn¸v 60% iX-am-\-¯n-em-Ip-t¼mÄ thKX Ipd-bv¡p-Itbm IqÄ Uu¬ sNbvXv \nÀ¯p-Itbm sN¿-Ww. C¶v an¡ ^näv\kv D]-I-c-W-§-fnepw lmÀ«v tdäv Adn-bm-\pÅ kuI-cy-ap-WvSv. AXv CÃm¯ ]£w hymbmaw sN¿p-t¼mÄ apdn ªp t]mImsX kwkm-cn-¡mt\m ]m«v ]mSmt\m Ign-bptam F¶v t\m¡n-bm aXn-bm-Ipw.

\mev]Xvhbkv hsc Ft¸mÄ thW-sa-¦nepw hymbmaw sN¿p¶ ioe-¯n-te¡v HcmÄ¡v hcmw. \mev]Xv hb-kn\v tijw Btcm-Kym-hØ Adnª tijw XpS-§p-¶-Xn sXän-Ã. A¼-¯©v hbÊv Ign-ª-hÀ \nÀ_-Ô-ambpw tUm IvSsd IWvSv \nÀtZiw tXSn-bn-cn-¡-Ww. Ønc-ambn hymbmaw sN¿p¶ ioe-ap-Å-hcpw A¼-¯©v hbkv Ign-ªm Akp-J-§-sfm-¶p-an-sÃ-¦nepw tUmIvSsd ImWp-¶-XmWv \Ã-Xv. hymbmaw sN¿p-¶Xv Ah-km-\n-¸n-t¡WvS {]mbw Fs¶m-¶nà F¶pw HmÀ¡p-I. D]-I-c-W-§Ä D]-tbm-Kn¨v hymbmaw sN¿p-¶-hÀ GXv {]mb-¡m-cm-bmepw FaÀP³kn tÌm¸v ]Tn-¨n-cn-¡-Ww.

s{SUvan ssk¡nÄ XpS-§nb D]-I-c-W-§Ä ho«n hm§n h¨v D ]-tbm-Kn-¡p-¶-Xn sXän-Ã. F¶m am\p-h s{SUvan A]-I-S-km-[y X IqSp-X-ep-Å-Xn-\m Hgn-hm-¡p-I-bmWv \Ã-Xv. D]-I-c-W-§Ä hm§p-t¼mÄ ]W-em`w t\m¡msX km am\yw \à hne sImSp¯p hm§p-¶-Xm-bn-cn¡pw \Ã-Xv. \à _me ³kv, {]hÀ¯\ tijn, FaÀP³ kn tÌm¸v kuIcyw F¶nh Ah-bv¡p-WvSm-Ipw. D]-I-c-W-¯nsâ {] hÀ¯\ kz`mhw \¶mbn a\-kn-em-¡nb tijw thWw D]-tbm-Kn-¡m³. AanXh®-¡mÀ Ub-än-eqsS `mcw Hcp-hn[w anX-am-¡nb tijw hymbmaw sNbvXp XpS-§p-¶-XmWv \Ã-Xv. ap«p-th-Z-\-¡mÀ¡v s{SUvan-Ãpw, \Sp-th-Z-\-¡mÀ¡v ssk¡nÄ Fen-]vän-¡Â ss_¡v F¶nh \Ã-X-Ã.

hnh-c-§Ä¡v IS-¸mS:v

tUm. Aao³ tk«v

cmJn Pn.
 

Ip«n-IÄ¡v sl¯v {Un¦v \ÂItWm
 


t]mj-Im-lmcw Ign-¡p-¶-Xnsâ ^ew Hcp Btcm-Ky-]m-\o-b-¯n\pw \ÂIm-\m-hn-Ã. aq¶v t\cw kmam\yw \¶mbn `£Ww Ign-¡p¶ Ip«n¡v Hcp sl¯v {Un¦n-sâbpw Bhiyw hcp-¶n-Ã.

]c-ky-§-fn ImWp¶ hmKvZm-\-§-fn ]eXpw ]ÀÆ-Xo-I-cn¨v ]d-bp¶ Imcy-§-fm-sW¶v a\Ênem-¡p-I.

Btcm-Ky-]m-\o-b-§-fpsS ZoÀL-Ime D]-tbmKw NneÀs¡-¦nepw Zqjy-^-e-§-fp-WvSm-¡p-sa¶v Btcm-Ky-cw-Ks¯ {]ap-JÀ ]d-bp-¶p-WvSv.

\yq{So-jy³ Ipd-hpÅ Ip«n-IÄ¡v tUmIvS-dpsS \nÀtZ-i-{]-Im-c-a-ÃmsX hne-tb-dnb ]m\o-b-§Ä hm§n s¡mSp-t¡WvS Bh-iy-an-Ã.

GXv t]mj-I-¯nsâ Ipd-hmWv DÅXv F¶-dnªv AX-\p-k-cn-¨mWv ^pUv k¹n-saâp-IÄ \ÂtI-WvS-Xv.

ImÂkyw am{Xw Ipd-hpÅ Ip«n¡v aäv t]mj-I-§Ä A[n-I-ambn \ÂIp-¶Xv Btcm-Ky-¯n\v KpW-I-c-am-bn-cn-¡n-Ã.

Bh-iy-¯n\v t]mj-Im-lmcw Ign-¡p¶ Ip«n-IÄ¡v sl¯v {Un¦v sImSp-¡p-¶Xv AanX t]mj-W-¯n\pw Aan-X-`m-c-¯n\pw CS-bm-¡mw.
 
 
 

 
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