Pet kam karne ke yogasan - 5 Mahatvapoorna aasan - Healthocrat: Your ultimate fitness partner

Tuesday, October 30, 2018

Pet kam karne ke yogasan - 5 Mahatvapoorna aasan

Kya aap log apne bahar nikle pet se pareshan hain? Kya aap log bhi chahte hain dusro ki tarah fit aur slim dikhna? To muskuraiye janaab, ye article aapke liye hi hai. Is article me hum pet kam karne ke yogasan batayenge, jiski madad se aap bahot kam samay me apna pet kam kar payenge. Lekin, pet kam karne ke yogasan tabhi faydemand hain jab aap inhe har roz karen. Ab bina zyada waqt zaahir kare, chaliye main topic ko shuru karte hain.


is image me ek vyakti ne apne hatho ko apne pet par rakh kar dil ka akaar banaya hua hai tatha nabhi par ek pushp bhi hai

Pet kam karne ke yogasan

Yogasan aapko fit aur healthy rakhne me bahot labhdayak hain. Aap kayi saari bimariyo se asaani se chhutkara paa sakte hain sirf aur sirf yogasan ki madad se. Aaj hum aapko 10 pet kam karne ke yogasan batane ja rahe hain. Is article ko dhyaan se padhen aur padhne ke baad har roz apne rozana routine me se yogasan ko thoda time de.

Tadasana

Tadasana ko warm-up ke liye kafi acha aur labhdayak aasan maana gaya hai. Ye blood circulation ko improve karta hai aur aapki body ko chust banata hai.

Tadasana kaise karen


Is image me ek aurat tadasana ka abhyaas kar rahi hai
Tadasana
  • Dono panjon ko milakar ya unke beech 10 centimeter ki jagah chhodh kar khade ho jaayen, aur baajuon ko bagal me rakhen.
  • Sharir ko sthir karen aur sharir ka vajan dono pairon par samaan roop se vitrit karen.
  • Bhujaaon ko sir ke upar uthayen. Ungliyon ko aapas me fansa kar hatheliyon ko upar ki taraf rakhen.
  • Sir ke star se thoda upar deevar par ek bindu par aankhen tika par rakhen. Poore abhyaas ke dauraan apni aankhon ko is bindu par tika kar rakhen.
  • Baajuon, kandhon aur chhaati ko upar ki taraf kheenche aur failaayen. Pair ki ungaliyaan par aa jaayen taaki dono ankles upar uth jaayein.
  • Bina santulan aur bina pairon ko hilaaye, poore sharir ko upar se niche tak taane.
  • Saans lete rahen aur kuch second tak isi position me rahen.
  • Shuruaat me santulan banae rakhna mushkil ho sakta hai lekin abhyaas ke sath yah aasan ho jayega.
  • Aasan se bahar nikalne ke liye saare steps viprit kram me karen.
    Yah ek chakra hai.
  • Agle chakra se pehle, kuch time ka aaram karen. 5 se 10 chakra ka abhyaas karen.
Tadasana karne ke faayde
  • Yah apke body posture ko improve karne me madad karta hai.
  • Iski madadd apki thigh, ghutne aur ankles me taakat aati hai.
  • Aapke sharir se dard ko eliminate karta hai.

Padahastasana

Is yogasan ko karte waqt aapki abdomen poori tarah se compressed ho jati hai, jiski wajah se pet ki charbi galti hai. Ye yogasan kuch pet kam karne ke yogasan me sabse faydemand maana gaya hai.

Padahastasana kaise karen


is image me ek aurat padastasana ka abhyaas kar rahi hai
Padahastasana
  • Sidhe khade ho jayen aur apne hatho ko sharir ke side me rakhen. Saans chhodhte hue koolhe ko jodon se jhunke - dhyaan rahe ki kamar ke jodon se nahin jhukna hai. Niche jhukte samay saans chhodhen.
  • Yaad rahe ki sabhi aage jhukne wale aasanon ki tarah padahastasana me uddeshya dhad ko lamba karna hota hai.
  • Niche jhuk kar apne hathon ko pairon ke niche daba le. Ungaliyan poori tarah se pairon ke niche honi chahiye. Fir sir aur dhad upar karte hue saans andar le.
    Saans poori tarah andar lene ke baad saans chhodte hue sir aur ko niche jhukaayen. Jitna mumkin ho utna dhad ko taang ke kareeb le jaayen.
  • Aasan me rehte hue saans bilkul na roken. Jab saans andar lein, tab dhad ko thoda sa uthaayen aur lamba karne ki koshish karen. Jab saans ko chhodhen, tab aage ki taraf aur gehraai se jhukne ki koshish karen.
  • Kul mila kar paanch baar saans andar le aur bahar chhodein taaki aap aasan me 30 se 60 second tak reh saken. Dheere dheere jaise aapke sharir me taakat, lacheelapan badhne lage, aap samay badha sakte hain - 90 second se zyada na karen.
  • Koshish karen ki aapki peeth sidhi rahe. Taango ko sidha rakhen.
    Apne sir ko araam se latakne de taaki aapke gardan ki muscles par zor na pade.
  • Dhad ko upar lete samay saans andar le. Dhyaan rahe ki aap apni peeth ko sidha hi rakhen aur apne koolhe ke jodon se hi wapas upar aayen.
Padahastasana karne ke faayde
  • Padahastasana ke anek faayde hote hain. Yah dekhne me to saral aasan lagta hai kintu ye aapke sharir ke kayi hisso ko prabhavit karta hai.
  • Dimaag ko shant karta hai aur tanaav va halke depression me raahat dene me madad karta hai.
  • Jigar aur gurdon ke behtar kaarya paddati me madad karta hai.
    Jaangho ko mazboot karta hai.
  • Paachan me sudhaar karta hai.
  • Menopause ke lakshan ko kam karne me madad karta hai.

Paschimottanasana

Yah aasan hath yoga ka ek basic aasan hai. Yah aapke thighs, hamstrings aur hips ke liye bahot hi labhdayak aasan hai.

Paschimottanasana kaise karen


is imahe me ek aadmi paschimottanasana ka abhyaas kar raha hai
Paschimottanasana
  • Sabse pehle aap jamin par baith jaayen.
  • Ab aap dono pairon ko saamne failaayen.
  • Peeth ki pasliyon ko dheela choodh de.
  • Saans lete hue apne hathon ko upar lekar jaayen.
  • Fir saans chhodte hue aage ki or jhuken.
  • Aap koshish karte hain apne hath se unglaiyon ko pakadne aur naak ko ghutne se satane ka.
  • Dheere dheere saans le, fir dheere dheere saans choodein.
    Aur apne hisaab se is abhyaas ko dhaaran karen.
  • Dheere dheere is avadhi ko badhaate rahen.
    Yah ek chakra hua.
  • Is tarah aap 3 se 5 chakra karen.
Paschimottanasana karne ke faayde
  • Reed ki haddi, kandho aur hamstring me khichaav lata hai.
  • Jigar, gurde, andaashay, aur garbhashaay ke kaarya shamta me sudhaar lata hai.
  • Yog grantho ke anusaar yah aasan motapa kam karta hai aur kayi rogon ko theek karta hai.
  • Mastisk ko shaant karta hai aur tanaav aur halke depression se raahat dilaata hai.

    Naukasana

    Is aasan me nauka ke samaan aakar dharan kiya jata hai, isliye ise naukasana kaha jata hai.
Naukasana kaise karen


is image me ek aurat naukasana ka abhyaas kar rahi hai
Naukasana
  • Peeth ke bal let jaayen aur dono pairon ko ek sath jod len. Dono hatho ko sharir ke sath laga len.
  • Ek lambi gehri saans lein aur saans chhodhte hue hatho ko pairo ki taraf kheechen aur apne pairo va chhaati ko uthaayen.
  • Aapki aankhen, hatho ki ungaliyan va pairon ki ungaliyan ek seedh me honi chahiye.
  • Pet ki maanspeshiyon ke sikudne ke kaaran naabhi me ho rahe khichaav ko mehsoos karen.
  • Lambi gehri saans lete rahen aur aasan ko banaye rakhen.
  • Saans chhodte hue, dheere se jameen par aajayen aur vishraam karen.
Naukasana karne ke faayde
  • Kamar va pet ki maanspeshiyon ko mazboot banata hai.
  • Hatho va pairo ko mazboot banata hai aur sahi akaar deta hai.
  • Hernia ke rogiyon ke liye labhkari hai.

Bhujangasana

Yadi aap pet kam karne ke yogasan ke baare me kisi bhi kitaab me padhenge, to usme bhujangasan ka zikr zaroor hoga. Yah pet ki charbi gala kar pet andar karne me kaafi labhdayak saabit hua hai.

Bhujanasana kaise karen


is image me ek aurat bhujangasana ka abhyaas kar rahi hai
Bhujangasana
  • Jameen par pet ke bal let jaayen, padanguli aur mashtishk jameen par sidha rakhen.
  • Per ekdum sidhe rakhen, paao aur ankles ko bhi ek sath rakhe.
  • Dono hath, dono kandhon ke barabar niche rakhen tatha dono kohniyon ko sharir ke sameep aur samantar rakhen.
  • Deergh saans lete hue, dheere se mastak, fir chhati aur baad me pet ko uthaayen. Nabhi ko zameen par hi rehne de.
  • Ab sharir ko uthaate hue, dono hatho ka sahara lekar, kamar ke piche ki or kheenche.
  • Dhyaan de: Dono baajuon par ek samaan bhaar banaye rakhen.
  • Araam se saans lete hue, reed ke jodon ko dheere dheere aur bhi adhik modte hue dono hathon ko sidha karen; gardan uthaate hue upar ki taraf dekhen.
  • Dhyaan de: Kya aapke hath kano se door hain? Apne kandhon ko sthir rakhen. Zaroorat ho to kohniyon ko mod bhi sakte hain. Yah abhyaas zaari rakhte hue kohniyon ko sidha rakhkar peeth ko aur zyada vakrata de sakte hain.
    Dhyaan rakhe ki aap ke per sidhe ho.
  • Apni kshamta anusaar hi sharir ko taane. Bahot zyada modna haanikarak ho sakta hai.
  • Saans chhodte hue pehle pet, fir chhaati aur baad me sir ko dheere se jameen ki taraf wapas laayen.
Bhujangasana karne ke faayde
  • Kandhe aur gardan ko tanaav se mukt karta hai.
  • Sampoorn peeth aur kandho ko pushta karta hai.
  • Reed ki haddiyon ka upar wala aur majla hissa zyada lacheela banata hai.
  • Thakaan aur tanaav se mukti milti hai.

Upar diye gaye pet kam karne ke yogasan kaafi labhdaayak aur faaydemand hain. Parantu yaad rahe ki aap inko karte waqt apne sharir par bahot adhik tanaav na daalen. Yadi aapko kisi bhi prakaar ki samasya hai, to in aasano ko karne se pehle kisi doctor ki salah zaroor le.

Vajan kam karne ke yoga ke baare me angrezi  me janne ke liye is link par click karen: Yoga for weight loss

Belly fat kam karne ka samadhan, wo bhi english me: Reduce belly fat in 1 month.

Hum umeed karte hain ki humare article 'Pet kam karne ke yogasan - 5 Mahatvapoorna aasan' se aapko koi madad zaroor mili hogi.


Dhanyawaad.

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