Tanaav Ko Kum Karne Ke Liye Yoga Ke Aasaan Aur Simple Yoga Aasan

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Tanaav Ko Kum Karne Ke Liye Yoga Ke Aasaan Aur Simple Yoga Aasan

Tanaav Ko Kum Karne Ke Liye Yoga Ke Aasaan Aur Simple Yoga Aasan

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Tanaav Ko Kum Karne Ke Liye Yoga Ke Aasaan Aur Simple Yoga Aasan -Yoga aisi cheez nahin jiske liye aapko pehle se bahut tayyari karni pade,. Ya aapko bahut zaada energy ki zaroorat pade. Na hi ismein koi bahut mushkil movements nahin hote hain jo aapko karne mein dikkat ho. Aappke busy aur thakaan bhare din ke baad bas 10 minutes ye aasaan aur simple yoga aasan se poore din ki thankan mit jaigi. Ye yoga aasan aapko bahut simple lagenge shayad aapko lage ki isse kuchh nahin hoga. Lekin yakeen kareinagar aap roz sincerity s inhein sirf 10 minutes ke liye karte hain to aapko bahut fayda hoga. Jin logon try karna hai wo apne din mein 10 minutes nikal ke karke dekhein ye aasaan aur simple yoga aasan. Inko karne ke liye aapko koi bhi taiyyari ni karni padegi.

Tip:

Jab aap yoga aasan karein tab saans gehri aur dheere lein. Aur jitna zaada der tak aap ek aasan ko roke rakheinge aur jitni baar repeat kareinge utna aapko fayda hoga. 10 minutes ke session mein ek aasan kum se kum 2 minute zaroor karein.

Tadasana (Mountain Pose)

Tadasana aapki body ko balance karne aur body me kandhon (shoulder), haathin (arms) aur Peeth (back) ke tanaav ko door karta hai.

  • Sabse pehle pairon ko thoda door karke seedhe barabar zameen pe khade ho jayein.
  • Apne haathon ko mila ke seedhe khade ho jaayein.
  • Gehri saans leke apne dono jude huye haathon ko dheere dheere uppar aasmaan ki taraf uthayein.
  • Apni poori body ko kheechein aur apne pair ke panjon pe uppar uthne ki koshish karein.aur apne sar aur haathon ko uppar karein.
  • Apne pair ke panjon pe balance(santulan) banana ki koshish karein.
  • 30 seconds tak apni body ko uppar rokein phir dheere dheere saans chhodte huye neeche aayein.

Tanaav Ko Kum Karne Ke Liye Yoga Ke Aasaan Aur Simple Yoga Aasan

Uttanasana (Standing, Forward Bend)

Ye shuru mein thoda mushkil ho sakta hai. kyunki shuru shuru mein aap apne pairon ke anguthe ko chhoona mushkil hota hai. Lekin koi baat nahin shuru mein aap apne ghutno ko chhoone ki koshish karein phir dheere dheere kuchh din baad aap neeche tak kar payeinge. Jaldi karne ki zaroorat nahin.

  • Apne pairon ko thoda door karke seedhe khade ho jaayein.
  • Apne uppar ki body ko neeche ghutno ki taraf jhukayein.
  • Apne kandhon ko aur haathon ko neeche tak lejane ki koshish karein.
  • Jahan tak pahuch sakein pahuchne ki koshsish karein.
  • Aaonkhon se neeche apne pairon ki taraf dekhein.
  • Apne peeth aur calf muscels ko khichta hua mehsoos karein.

Tanaav Ko Kum Karne Ke Liye Yoga Ke Aasaan Aur Simple Yoga Aasan

Marjaryasana (Cat Pose)/ Bitilasana (Cow Pose)

Apni Spine(reerh) ko roll karein aur phir uppar modein, nahin to aapki garden stiff ho jaygi. Aap ise karte waqt apne kandhon(shoulder) haathon(arms) aur kalaiyon(wrist) pe pressure aaiyega. Jisse dheere dheere ye mazboot ho jayngi.

  • Apne ghutno aur haathon pe zameen mein baithein.
  • Ghutno koapne hips ke necche aur haathon ko apne kandhon ke neeche rakhein.
  • Apni peeth ko seedha rakhein.
  • Ab apni peeth ko uppar karein aur pet ko andar.
  • Apne sar ko neeche le jaayein.
  • Agar aap apane ghutno pe zaada pressure mehsoos kar rahe ho to ghutno ke neeche tolya (towel) rakh sakte hain.
  • Issi tarah ab Bitilasana(cow pose) ke liye peeth ko andar aur pet ko bahar nikalein. Aur apne sar ko uppar karein.
  • In dono aasano ko kayi baat ek ke baad ek repeat karein.

Tanaav Ko Kum Karne Ke Liye Yoga Ke Aasaan Aur Simple Yoga Aasan

Balasana (Child Pose)

Balasana (child pose) bachchon ki wo position hoti hai jab bachcha maan ke pet mein hota hai. Ye position sabse zaada body ko kheechti hai. Ye aasan aam taur pe lambe aur mushkil yoga session ke baad body ko relax karne ke liye kiya jata. Jab aap thoda stiff feel kar rahe hon to apne sar aur uppar body ko ek takiye pe rakh lein ya blanket mein roll ho jayein. Yaad rakhein isse thoda aapke ghutno mein khichao hota hai.

  • Apne haathon ko apne ghutno par rakhein.
  • apne pairon ko saath karein.
  • Ab apne sar ko dheere dheere neeche le jaayein.
  • poori uppar body ko ghutno se jhod lein.
  • apne haathon ko seedha kar lein ya phir zameen pe rakh lein.

 

Tanaav Ko Kum Karne Ke Liye Yoga Ke Aasaan Aur Simple Yoga Aasan

Shavasana (Corpse Pose)

Shavasana sabse aakhir mein kiya jata hai. isse aap apni body ko relax kar sakte hain aur aap paayeinge ki aapko neend bhi aane lagegi.

  • Seedhe zameen pe let jaayein.
  • pair ka angutha aur haath ki hatheli ko uppar aasamaan ki taraf karein.
  • apne pairon aur haathon ko thoda door karein.
  • Apni aakhon ko band karein aur dheere se naak se gehri saans lein aur munh se dheere chhodein.
  • Apne body ke kisi bhi part pe zor na dalein poori body ko dheela chhod dein.

Tanaav Ko Kum Karne Ke Liye Yoga Ke Aasaan Aur Simple Yoga Aasan

Lijiye poore din ki thakaan ghayab bina kisi mushkil ke . Aapka ka favorite aasan kaun sa hai? neeche likh ke humein bateyein. Aap humare facebook page ko like bhi kar sakte hain https//www.facebook.com/pdhotspot

Until next time.
Jasmine.

Image Sources: 1, 2, 3, 4, 5, 6.


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