10 Asaan Yogasana Jo Shareer Ko Swasth Aur Majboot Rakhta Hai

10-Asaan-Yogasan-Jo-Shareer-Ko-Swasth-Aur-Majboot-Rakhta-Hai

Agar aap chahti hai ki aapki body healthy aur strong rahe, to iske liye daily apne routine mein yogasana (योगासन) ko zaroor shamil kare. Jab bhi yoga (योगा) kare OM se shuruat kare. Yoga karne se shareer ander tak healthy, fit slim aur energy se bharpor rahta hai. Nervous system ko sahi rakhne ke liye aur shareer mein balance rakhne ke liye surya namaskar kare. Stress, breath se related bimariyon ko dor karne ke liye aur heart ko healthy rakhne ke liye pranayaam achha hai. Jyada der tak kaam karne ki bawjood shareer ko shape mein rakhne ke liye aur digestion ko sahi rakhne ke liye yoga bahut zaroori hai. Hamesha yoga karne ke baad lemon juice aur amla ke juice ka paani , fruit, salad aur halke masale wala diet le. Agar yoga ke baad bhi aapka wajan kam nahi ho raha hai, to aap daily aadhe ghante ke liye walk zaroor kare. 

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1: Trikonasana (triangle poses) :

Trikonasana-karne-ka-tarika

Iss aasan ko karne ke liye pair phaila kar khade ho jayen. Dono haantho ko dhire dhire oopar uthaye. Saans ko shareer se bahar chhodte hue dhire-dhire dayen taraf jhuke. Jhukne ke baad dayan haanth right pair ke theek pichhe rakhe. left haath ko sidha oopar ki oor rakhte hue right haanth ki seedh mein layen. Uske baad left hatheli ko aage ki oor layen. Sir ko ghumate hue left haanth ki beech wali finger ko dekhe. Normal breath lete hue iss asan mein 10 se 30 second tak ruke. Saans ko shareer ke ander lete hue pahli position mein wapas aa jaye. Aisa doosri oor se bhi kare.

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2: Prasarita padottanasana (Wide-Legged Forward Bend) :

prasarita-padottanasana-karne-ka-tarika

Iss yogasana ko karne ke liye aise dress pahne jo kafi stretchable ho, jisse aap apne pairo ko stretch karte hue samne sahaj mahsoos kar sake. Mat par pair ko jyada khool kar khadi ho jaye. Phir dono haantho ko phailaye. Saamne ki oor jhuke. Isse aap yah mahsoos karen gi ki aapke peeth (back) ke nichle hisse mein khichao ho raha hai. Ab dono haantho ko ghutno (knee) par rakhe aur sir ko niche ki oor jhukaye.

Iss yogasana ko karne se shareer ke jyada se jyada hisso par achha effect hota hai. Ab aap apne sir ko zameen ki oor jhukane ki koshish kare. Apne dono haantho ko pichhe ki oor stretch karte hue fingers ko fansa kar stretch kare. Kuch mahino tak aap aisa nahi kar payengi, par daily practice karne se aapke liye yah poses karna asaan ho jaye ga.

Thigh ke oopari hisse par khichav mahsoos hoga aur ghutne ke pichhle hisse par aram mahsoos hoga. kuch hi dino mein kamar strong hogi aur kamar dard bhi gayab ho jaye ga.

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3: Dandayamana bibhaktapada janushirasana (Standing Separate Leg Head to Knee Pose) :

dandayamana-bibhaktapada-janushirasana-karne-ka-tarika

Mat par khade ho jaye. Ek pair sidhe aur ek pair piche rakhe. Dono haantho ko oopar ki oor stretch kare aur aapas mein dono haantho ko jood le. Iss avastha mein ek minute tak khade rahe. Ab dhire-dhire shareer ko aage ki oor jhukaye aur samne wale pair ko chuye. Sir ko samne wale pair par touch karne ki koshish kare. Dono haantho ko samne wale pair ke samne zameen par rakhe. Iss position mein ek minute tak rahe. Phir apni purani position mein wapas aa jaye. Isse aapke dono pairo ko kaafi had tak aram mile ga. Der tak baithe rahne se shareer mein jo akdan (starchiness) aati hai usse aram milta hai aur saath hi aapke pair bhi strong honge.

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4: Setu bandha sarvangasana (bridge pose) :

setu-bandha-sarvangasana-karne-ka-tarika

Mat par sidhe let jaye aur apne dono haanth mat par rakhe. Ab dhire dhire shareer ke beech ke hisse ko oopar ki oor uthaye. Aap chahe, to dono pairo ko pakad kar uthe. Jis tarah se aapki body ko relax feel ho aap waisa hi kare. Pahle ek baar saans chhodkar phir dhire dhire saanse leti rahe. Ek se do minute tak isi position mein rahe. Phir iske baad dhire dhire apni purani position mein wapas laut aaye. Yah aapko do baar karna hai. Der tak baith kar kaam karne ki wajah se jo thakavat (exhaustion) aati hai wo dor ho jaye gi aur aapke reedh ki haddi (back bone) strong hoga.

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5: Paschimottanasana (Seated Forward Bend, or Intense Dorsal Stretch asana ) :

paschimottanasana-karne-ka-tarika

Sabse pahle mat ko bichha kar uss par let jaye. Lette waqt apne dono pairo ko aapas mein mila kar rakhe aur apne shareer ko sidha rakhe. Iske baad apne dono haantho ko apne sir ke pichhe ki oor le kar jaye. Ab dhire dhire uthte hue baith jaye lekin dono pairo ko usi position mein rahne de. Ab apne dono haantho se dono panjo ko chhuyen. Sir ko ghutne se touch karaye. Iss position mein aap 2-3 minute tak rahen.

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6: Janu Sirsasana (Head-to-Knee Pose, Head-to-Knee Forward Bend, Head of the Knee Pose, or Head-on-Knee Pose ) :

Janu-Sirsasana-karne-ka-tarika

Jab bhi aap walking karke aaye, to kuch der yoga ya stretching bhi kare. Isse maanspeshiyon (muscles) ko kafi araam mile ga. Ise karne ke liye sabse pahle aap dandasan ki position mein baith jaye. Ab apne ek pair ka ghutna mode aur dusra sidha he rahne de. Iss position mein baithne se aap ke kulhe aur ghutne (hip and knee) par khichav aaye ga. Dono haantho se panjo ko chhuyen aur sir ko ghutne se touch karne ki koshish kare. Aisa dusre pair ke bhi saath kare. Yah panjo, ghutno ki maanspeshiyon ko strong kerne ke liye asana hai. Isse shareer ke jodo ki lachak (flexibility) badhegi aur shareer ko aaram pahunche ga.

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7: Ustrasana (Ushtrasana, or Camel Pose) :

Ustrasana-karne-ka-tarika

Iss yoga ko tabhi kare, jab aapka shareer yog ke saatha sahaj mahsoos karen. Mat bichha kar ghutne ke bal baith jaye. Ab pichhe ki oor jhuke aur dhire dhire dono haantho se pairo ko pakde. Kuch deer tak isi position mein rahen aur phir pahle wali position mein wapas laut aaye. Iss asana ko phir se kare. Isse chhati (chest), kamar ki maanspeshiyan strong rahen gi. Aap chahe to iss asana ko karne se pahle vajrasana mein baith sakti hai. Agar mat par ghutne ke bal baithne mein takleef ho rahi hai, to mat ko fold kar de. Isse aap apni body ko jyada der tak isi position mein rok sakti hai.

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8: Dhanurasan (Bow Pose, Urdhva Chakrasana) :

Dhanurasan-karne-ka-tarika

Iss tarah ke asana ke liye mat bichha kar aundhe muhn let jaye. Dono pairo ko mod kar oopar ki oor stretch kare aur dono haantho se pairo ko pakde. Ek se do minute tak khud ko isi position mein rakhe. Phir apni purani position mein wapas laut aaye. Isi asana ko phir se dohraye. Isse aapko yah mahsoos ho ga ki aapke kandho, pet aur kulho mein khichao ho raha hai. Kuch din baad aap kandhe aur bahon (shoulders and arms) mein kasawat mahsoos karen gi.

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9: Halasana (Plough Pose is an asana) :

Halasana-karne-ka-tarika

Mat bichhaye aur let jaye. Ap apne dono pairo ko mode. Dono haantho ko kamar ke pichhe wale hisse par rakhte hue halke jhatke se shareer ke niche wale hisse ko uthaye. Kamar ke pichhe wale hisse par haanth rakhe aur pairo ko oopar ki oor sidha rakhe. Phir pairo ko dhire dhire oopar ki oor jhukaye. 

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10: Ardh kati chakraasan (Half Waist Wheel Pose) :

Ardha-kati-chakrasana-karne-ka-tarika

Iss yogasana ko karne se kuch ho dino mein kamar se charbi ghatne lagta hai. Iss asana ko karne ke liye mat par panje mila kar sidhe khade ho jaye, left haanth ko ghutne ki side par ek oor jhukaye aur right haanth sidha uthate hue usi oor jhukaye jis orr left haanth ko jhukaya hua hai. Isse kamar ke dono oor aap pressure mahsoos karen gi. Yahi parikriya mein dayan aur bayan haanth se bhi kare. Aisa aap 5 baar kare. Yah asana halki-phulki exercise ya walking ke baad bhi kar sakti hai.

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2 thoughts on “10 Asaan Yogasana Jo Shareer Ko Swasth Aur Majboot Rakhta Hai

  • September 19, 2018 at 11:30 PM
    Permalink

    गजब की जानकारी शेयर की है भाई

    Reply
    • September 21, 2018 at 8:37 AM
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      Thank you.

      Reply

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