13 Simple Yoga se hoga Wajan kam
20 min read
Agar aap pet ki charbi kam karna chahte hain, toh apne routine mein kuch yoga se asanas shamil karne se madad ho sakti hai. Ye asanas pet ke area ki charbi ko target karte hain, calories burn karte hain, aapke muscles ko aur flexible banate hain, aur metabolism ko improve karte hain. Pet ki charbi umar, genetics, unhealthy lifestyle, bekar khaane ki aadatein, niyamit roop se workout na karna, aur stress ki wajah se hoti hai.
Darasal, kamzor abdominal strength aur structure se lower back pain, bekar posture, aur sagging bhi hoti hai. Balanced diet aur yoga ko jodkar aap pet ki charbi kam kar sakte hain. Aapko bas plan ke anusaar chalna hoga aur yoga poses niyamit roop se karna hoga. Wajan kam karne ke liye bahut saare yoga poses hain, khaas kar ke pet ki charbi kam karne ke liye.
Yoga therapist Brandt Passalacqua kehta hai, “Pet ki charbi kam karne mein yoga dwara lagne wala samay aapke sharir, aapki vartaman fitness level aur exercise routine, aur aapke yoga practice mein frequency, duration, aur poses par depend karta hai. Kai cases mein, results dekhne ke liye kuch hafte se lekar kuch mahine tak ka samay lag sakta hai.”
Unhone joda, “Wajan kam karne mein kai factors shaamil hote hain, jo vyakti se vyakti alag ho sakte hain. Agar aap abhi bilkul bhi exercise nahi kar rahe hain, toh rozana 20 minute ka yoga aapke wajan par samay ke saath farq kar sakta hai.
Ek study ne dikhaya ki obesity 2015–2016 mein males mein 38.0% aur females mein 74.7% tak badh gayi thi. Ye bhi dikhaya gaya ki usi saal obesity aur overweight percentages 41.5% aur 68.9% tak badh gaye the.
Agar aapko apne goals meet karne ke liye yoga aur practice karna padta hai, toh rozana 20 minute se shuruat karne se aapko muscle, flexibility, aur endurance build karne mein madad mil sakti hai.
Yoga Asanas to Reduce Belly Fat, Simple Yoga se hoga Wajan kam
Tadasana (Mountain Pose)
Surya Namaskar (Sun Salutation)
Padahastasana (Standing Forward Bend)
Paschimottanasana (Seated Forward Bend)
Pavanamuktasana (Wind Relieving Pose)
Naukasana (Boat Pose)
Ustrasana (Camel Pose)
Uttanpadasana (Raised Foot Pose)
Marjariasana (Cow Cat Pose or Cat Pose)
Bhujangasana (Cobra Pose)
Shavasana (Corpse Pose)
1. Tadasana (Mountain Pose)
Tadasana ek ideal warm-up pose hai. Yeh blood circulation ko improve karta hai aur core aur anya peripheral areas ko activate karta hai, jisse aapke body ko anya poses ke liye taiyar kiya jata hai.
Kaise Kare
Apne feet flat rakhe, heels thodi bahar spread out, aur aapke feet ke big toes ek dusre se contact me rahe. Spine ko erect rakhe dono sides pe haath aur palms aapke body ki taraf facing.
Apne haatho ko aage stretch kare aur palms ko ek dusre ke kareeb laaye.
Gehri saans lete hue, apne spine ko stretch kare. Apne folded haatho ko apne sir ke upar uthaye, jitna ho sake stretch kare.
Try kare apne ankles ko uthane ka aur apne toes pe khade hone ka, aankhein ceiling ki taraf. Agar aap apne toes pe khade nahi ho sakte, to aap apne feet ko ground pe flat rakh sakte hai, jabki aapki aankhein ceiling ki taraf ho.
Normally saans lete rahe aur pose ko 20 se 30 seconds tak hold kare.
Gehri saans lete hue, dheere dheere relax ho jaye aur apne feet ko wapas floor pe laaye.
Asana ko 10 baar repeat kare, dheere dheere count badhate hue. Agli repetition ke liye 10 seconds relax kare. Upar di gayi picture ek variation hai beginners ke liye.
Variations
Mountain pose me arms ki positioning ke terms me variations hote hai. Aap apne arms ko upward stretch kar sakte hai, ek dusre ke parallel, aur floor ke perpendicular.
Benefits
Aapka posture improve karta hai
Abdomen aur buttocks ko firm karta hai
Thighs, knees, aur ankles ko strengthens karta hai
Sciatica (pain jo back, hips, aur legs ke outer side ko affect karta hai) ko relieves karta hai
Caution
Low blood pressure, insomnia, aur headache wale log basic asana perform kar sakte hai aur upar dekhne ya is posture ke variations me jaane ke liye nahi.
2. Surya Namaskar (Sun Salutation)
Surya Namaskar twelve yoga positions ka confluence hai, jisme se har ek ka puri body pe major impact hota hai. Forward aur backward bends stretches allow karte hai, jabki act ke dauran kiye gaye deep breathing se detoxification ho sakta hai. Surya Namaskar ko roz subah, suraj ki taraf facing karke, practice kare, maximum benefits reap karne ke liye.
Kaise Kare
Dono feet ko ek sath rakhe, apna chest expand kare, aur apne shoulders ko relax kare.
Jab aap inhale kare, to dono arms ko sides se uthaye. Aur jab aap exhale kare, to apne arms ko aapke chest ke samne laaye aur unhe prayer position me rakhe.
Inhale karte hue, apne haatho ko uthaye, aur thoda sa backwards stretch kare.
Exhale karte hue, forward bend kare, aur try kare apne forehead ko knees se touch karne ka.
Apne left knee ko bend karte hue, apne right leg ko backward stretch kare, apne palms ko floor pe rakhte hue.
Downward dog position me move kare.
Adhomukha (downward dog) se, toes ke tips pe aate hue, Ashtanga Namaskar (a form of Chaturangadandasana) me forward move kare, jaha hips thoda elevated hote hai aur puri torso ko ek plane me floor ki taraf le jate hai.
Inhale karte hue, forward stretch kare, aur backwards bend kare into Urdhvamukha,or upward facing dog.
Apne hands ko floor pe fixed rakhte hue, torso ko downward dog me move kare.
Jab aap inhale kare, to apni right leg ko forward laaye, apne elbows ke beech me aur upwards stretch kare.
Apni left leg ko forward laaye aur gehri saans le.
Waist se back stretch kare.
Initial position me wapas aaye.
Benefits
Head se lekar toe tak, body ke sabhi parts aur internal organs is pose se benefited hote hai. Regularly Surya Namaskar practice karne se aap healthy aur energized rehte hai.
Anita, ek YouTuber, ne apne experience share kiya Surya Namaskar karne ka 30 days tak. Usne bataya, “Kya Surya Namaskar weight loss aur tummy reduction me aid karta hai? Haan, karta hai (i).” Usne fir continue kiya ki uska weight 64 kg tha is challenge se pehle aur kehti hai, “Maine end up losing 3 inches on the waist, 4 inches on the hips, aur 6kg in total.” Usne ye bhi mention kiya ki usne kuch muscles gain kiye.
Caution
Women ko Surya Namaskar perform nahi karna chahiye during menstruation. Pregnant women ko apne doctor se check karwana chahiye is asana ko perform karne se pehle.
Spinal problems, high blood pressure, cardiovascular diseases wale log is pose ko perform nahi karna chahiye.
3. Padahastasana (Standing Forward Bend)
Yeh forward fold dil ke liye bahut accha hai aur anxiety jaise issues ko relieve karta hai aur dil ki dhadkan ko dheema karne me madad karta hai. Abdominals soft aur relaxed ho jate hain, jisse pet apna kaam kar sakta hai, jo major ya minor abdominal issues ko address kar sakta hai.
Kaise Kare
Tadasana pose me khade ho jaye, aapke haath sharir ke dono taraf ho jabki aapke feet ek sath rest karte hain, jahan aapke heels ek dusre ko touch karte hain.
Apni reedh seedhi rakhe.
Gehri saans lete hue, apna haath upar uthaye.
Saans chhodte hue, aage jhuke aise ki aapka sharir floor ke parallel ho.
Saans le, fir saans chhode, aur puri tarah se aage jhuke, jahan aapka sharir hips se gir raha ho.
Floor ko touch karne ki koshish kare, jahan aapke palms floor pe seedhe ho, aur bina apni ghutno ko modhe. Shuruat me beginners apne toes ya sirf ankles ko touch karne ki koshish kar sakte hain, floor tak apne raste banate hue.
Tadasana me aate hue saans le. Yeh asana me thodi der tak rehna accha hota hai vyaktigat capabilities aur zaroorat ke hisab se.
Yahan Video Hai – Padahastasana / Standing Forward Bend
Variations
Padahastasana me variations hote hain aapke toes ko hold karne ke terms me, aapke haatho ko aapke feet ke balls ke niche rakhne me, ya simply aapke ankles ya shins ko hold karne me.
Benefits
Pachan tantra ko sudharta hai, kyonki aapke abdominal muscles tone hote hain
Wrist joints ko mazboot karta hai
Mansik aur sharirik thakan ko door karta hai
Caution
Padahastasana perform karne se pehle, aapko Uttanasana ko master karna hoga, jo ek kam challenging forward-bending pose hai. Waise bhi, spinal disc disorders wale log is pose ko perform nahi karna chahiye.
4. Paschimottanasana (Seated Forward Bend)
Paschimottanasana Hatha Yoga ke basic poses me se ek hai, aur yeh aapke solar plexus ki center ko stimulate karta hai. Tummy toning pose ke roop me kaam karne ke sath, forward bend hamstrings, thighs, aur hips ko admirable level ka stretch bhi pradan karta hai. Yeh un logo ke liye bhi ideal hai jo pachan vikar ke prati prone hain.
Kaise Kare
Sukahasana ya Padmasana me floor pe baith jaye.
Apni reedh seedhi rakhe, aur apne pair aapke samne stretch kare. Aapke feet ko ceiling ki taraf point karna chahiye.
Gehri saans lete hue, apne haatho ko aapke sir ke upar stretch kare bina apne elbows ko modhe. Aapki drishti aapke haatho ko follow karni chahiye. Apni reedh ko maximum stretch kare.
Saans chhodte hue, aage jhuke, apne haatho ko niche laaye aur toes ko touch karne ki koshish kare. Aapka sir aapke ghutno pe rest karna chahiye. Shuruat me beginners apne ankles ya sirf thighs ya shins ko touch karne ki koshish kar sakte hain.
Jab aap apne toes ko touch kare, unhe hold kare aur unhe backward pull karne ki koshish kare jab tak aap apne hamstrings pe stretch na mehsoos kare.
Saans ko barabar rakhte hue, position ko 60 se 90 seconds tak initially retain karne ki koshish kare. Dheere dheere, position ko hold karne ka samay badhaye five minutes tak, ya agar sambhav ho to, adhik.
Saans chhodte hue, apne sharir ko upar laaye, apne fingers se apne toes ko release karte hue Sukhasana ya Padmasana pose me wapas aaye.
Yahan Video Hai – Paschimottanasana / Seated Forward Bend
Variations
Jo log is pose me naye hain wo Ardha Paschimottanasana try kar sakte hain. Process upar outline kiya gaya hai. Sirf ek variation hai ki aapko sirf ek leg ko ek samay me stretch out karna hota hai.
Benefits
Stress ko relieve karta hai
Udyankriya mannerisms yahan sikhe jaate hain.
Menstrual cycles ko balance karta hai
Caution
Log jo spinal disc disorders hain ya jinhone haal hi me abdominal surgery karwayi hai unhe is pose ko perform nahi karna chahiye. Asthma aur diarrhea wale individuals bhi is pose se door rehna chahiye.
5. Pavanamuktasana (Wind Relieving Pose)
Pavanamuktasana alag alag gastric problems ko alleviate karne me madad karta hai, jisme indigestion aur constipation shamil hai. Kyunki aapki ghutne aapke pet par pressure dalte hain, position ko ek minute se adhik samay tak hold karne se pet ke fat ki burning trigger ho sakti hai.
Kaise Kare
Supine position (face upwards) me let jaye, aapke haath aapke sharir ke dono taraf ho aur feet stretch out, heels ek dusre ko touch karte hue.
Apni ghutne ko modhe.
Gehri saans le, aur jab aap saans chhodte hain, dheere dheere modhe hue ghutne ko aapke chest ki taraf laaye, jahan aapke thighs abdomen par pressure apply karte hain. Ghutno ko sahi jagah par hold kare apne haatho ko thighs ke niche clasp karke.
Fir se saans le, aur jab aap saans chhodte hain, apna sir uthaye, jisse aapka chin aapke ghutno ko touch kar sake.
Position ko 60 se 90 seconds tak hold kare, gehri saans lete hue.
Dheere dheere saans chhode, aur apne ghutno ko release kare jabki aapka sir floor pe rest kare. Apne haatho ko aapke sharir ke dono taraf laaye, palms ground ki taraf facing.
Shavasana me relax kare.
Asana ko 7 se 10 baar repeat kare, har repetition ke beech me 15-second ka interval chhodte hue.
Variations
Jo log yoga me naye hain wo pose ko ek single leg bent aur dusri leg straight ke sath practice kar sakte hain.
Benefits
Back aur abdominal muscles ko mazboot karta hai
Pachan me madad karta hai aur gas ko release karta hai
Legs aur arms ke muscles ko tone karta hai
Caution
Pregnant women, spinal problems se suffering log, aur blood pressure aur heart issues wale log is pose ko perform nahi karna chahiye.
6. Naukasana (Boat Pose)
Naukasana ek bahut hi sought after yoga posture hai jo aapko regular practice ke sath flatter belly guarantee karta hai. Jab posture ko ek minute se adhik samay tak hold kiya jata hai to yeh abdominal muscles ko contract karta hai, jabki posture, jab boat-like movement me kiya jata hai, to yeh aapke abs ko tone karne me madad kar sakta hai.
Kaise Kare
Yoga mat pe supine position me let jaye, legs stretch out, toes ceiling ki taraf facing, aur palms aapke sharir ke dono taraf ground ki taraf facing.
Gehri saans le. Jab aap saans chhodte hain, to apna sharir (head, chest, aur legs) ground se uthaye.
Apne arms ko stretch out kare taki wo aapke legs ke sath parallel line form kare.
Aapke fingers aapke toes ke same line me hone chahiye. Toes ki taraf dekhe.
Jab aap position ko hold karte hain, to aapko abdominal muscles contracting feel hona chahiye.
Normally saans lete hue, position ko 30 se 60 seconds tak initially hold kare.
Saans le, aur fir gehri saans chhodte hue, dheere dheere relax ho jaye aur supine position me wapas aaye.
Is asana ko shuruat me paanch baar repeat kare, dheere dheere 30 baar tak badhate hue. Har repetition ke baad 15 seconds relax kare.
Variations
Aap Naukasana ko perform kar sakte hain aapke fists closed ke sath jaise ki aap boat ke oars ko hold kar rahe hain.
Benefits
Abdominal muscles ko mazboot karta hai aur belly fat ko remove karta hai
Digestive organs ki health ko improve karta hai
Arms, thighs, aur shoulders ko mazboot karta hai
Caution
Blood pressure issues, heart problems, diarrhea, headache, aur insomnia se suffering log is pose ko perform nahi karna chahiye. Waise hi, pregnant aur menstruating women ko is pose ko practice nahi karna chahiye.
7. Ustrasana (Camel Pose)
Ustrasana ko normally Naukasana pose ke counter ke roop me kiya jata hai. Jab aap is pose me apne ankles ko touch karte hain to jo backward stretch aap experience karte hain, woh abdominal muscles ko tone karne me madad karta hai. Jo tension aapke belly muscles me Naukasana ke dauran experience hoti hai, woh ab release hogi, aur saath hi, aap ek acche stretch ka anand lenge.
Kaise Kare
Vajrasana me baith jaye.
Dheere dheere, apne sharir ko apni ghutno se uthaye aise ki aap ab apne puri body weight ko apni ghutno ke sahare baith rahe hain.
Aapke heels ko ground ke saath perpendicular line banana chahiye.
Gehri saans chhode, aur apni reedh ko arch kare. Apne haatho ko apne sharir ke peeche laaye, aur apne ankles ko ek ek karke hold karne ki koshish kare.
Apna sir peeche tilt kare aur backwards stretch kare, jab tak aap apne pet me stretch na mehsoos kare.
Position ko shuruat me 20 se 30 seconds tak hold kare, dheere dheere 60 seconds tak hold karne ke liye kaam kare, normally saans lete hue.
Gehri saans chhode, aur dheere dheere relax ho jaye.
Vajrasana me wapas aaye.
Is asana ko shuruat me paanch baar repeat kare, dheere dheere 30 baar tak badhate hue.
Har repetition ke baad 15 seconds relax kare.
Variations
Jab aap Ustrasana pose attain kar lete hain, to Vajrasana me wapas aane ke bajaye, dheere dheere apna sir peeche drop kare aur waise hi rahe. Yeh sunischit kare ki aap is variation ko practice kare sirf tab jab aapne original Ustrasana pose ko master kar liya ho.
Benefits
Back muscles ko mazboot karta hai
Posture ko improve kar sakta hai
Thakan, menstrual discomfort, aur halka back pain ko treat karta hai
Caution
Jo log heart-related ailments, lower back ya neck injury, aur high blood pressure se suffer kar rahe hain unhe is pose ko perform nahi karna chahiye. Migraines aur insomnia wale individuals ko bhi is pose ko perform nahi karna chahiye.
Yeh pose rectus abdominus aur associated abdominals ko on karne me madad karta hai jabki hip aur thigh regions par kaam karta hai. Yeh pose pregnancy ke dauran aapke waist aur hips ke aaspaas jama flab ko eliminate karne me madad karta hai.
Kaise Kare
Mat pe let jaye apne back ke saath floor par, legs stretch out, aur heels ek dusre ko touch karte hue. Apne haatho ko apne sharir ke dono taraf rakhe, palms ground ki taraf facing.
Gehri saans le. Ab, dheere dheere saans chhodte hue, apni reedh ko tilt kare jabki head aise place kare ki kaan shoulders ke line me ho.
Apne haatho ko unke initial position se move na kare. Normally saans le.
Maximum possible level tak stretch kare, bina apne back ko hurt kiye.
Gehri saans lete hue, apne legs ko floor se uthaye, floor ke saath 45-degree angle banate hue.
Position ko 15 se 30 seconds tak hold kare, normally saans lete hue. Dheere dheere posture ko 60 seconds se adhik samay tak hold karne ke liye kaam kare.
Gehri saans chhode, aur apne legs ko straighten kare taki wo floor ke saath 90-degree angle banaye. Normally saans lete hue, posture ko 30 seconds tak hold kare.
Gehri saans lete hue, dheere dheere apne legs ko initial position – the supine position me wapas laaye.
Is asana ko shuruat me 10 baar repeat kare, dheere dheere 30 baar tak badhate hue.
Har repetition ke baad 15 seconds relax kare.
Variations
Urdhva Prasarita Padasana, jahan aap apne legs ko straight aur ek dusre ke kareeb rakhne ke bajaye, unhe hawa me alag karte hain.
Benefits
Pet se sambandhit ailments jaise ki acidity aur constipation ko treat karta hai
Back pain ko cure karta hai
Reproductive organs ki functioning ko improve karta hai
Blood circulation ko improve karta hai
Caution
Muscle pull se dealing karne wale individuals, spinal injuries se recovering karne wale log, aur expecting mothers ko is pose ko avoid karna chahiye agar yeh independently kiya ja raha ho.
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9. Marjariasana (Cow Cat Pose ya Cat Pose)
Jab aap posture ko hold karte hain to jo forceful contraction aapke abdominal muscles me experience hota hai, woh fat ko melt karta hai, aur is tarah se, belly size ko reduce karta hai. Yeh pose spine ki flexibility ko enhance karne me bhi beneficial hai.
Kaise Kare
Vajrasana me baith jaye.
Normally saans lete hue, position se uth jaye, aur apne sharir ko floor ke parallel aane de aise ki aapka sharir aapki ghutno aur palms pe rest kare.
Jabki ghutne aapke hips ke niche hone chahiye, palms aapke shoulders ke niche floor ki taraf facing hone chahiye. Head ko straight rakhe. Ghutno ko thoda space out kare taki aapka weight evenly spread ho.
Gehri saans lete hue, apna sir uthaye jabki aapki reedh niche push kare, taki aapka sharir ek concave structure ho.
Abdominal region ko jitna ho sake expand kare taki maximum amount of air suck in ho sake.
Apni saans rokte hue, posture ko lagbhag 15 se 30 seconds tak maintain kare.
Gehri saans chhode, aur apna sir niche kare, jabki aapki reedh upar arch kare. Apne buttocks aur abdomen ko firm rakhe jab tak aap contraction na mehsoos kare. Aapka head aapke haatho ke beech hona chahiye.
Gehri saans lete hue, pose ko lagbhag 15 se 30 seconds tak hold kare, dheere dheere 60 se 90 seconds tak hold karne ke liye kaam kare.
Saans chhode aur dheere dheere Vajrasana me wapas aaye. 15 seconds relax kare.
Is asana ko shuruat me 10 baar repeat kare, dheere dheere 30 baar tak badhate hue.
Har repetition ke baad 15 seconds relax kare. Yeh bhi ek best yoga asana hai belly fat ko reduce karne ke liye.
Variations
Tabletop position (body aapki ghutno aur palms pe rest karte hue) me rest karne ke liye shuru kare. Saans le, aur jab aap aisa karte hain, apni reedh ko niche push kare taki aapka sharir ek concave structure attain kare. Jab aap saans chhodte hain, to apne sir ko niche karne ke bajaye, use left ki taraf turn kare aise ki aapki aankhein aapke left hip pe focus kare. Dusri side pe bhi same repeat kare, baaki steps waise hi rakhte hue.
Benefits
Spinal column ki sturdiness ko improve karta hai
Aapke posture ko correct karta hai
Lower back me tension ko relieve karta hai
Caution
Agar aap head injury se suffer kar rahe hain, to sunischit kare ki aap apna head apne torso ke line me rakhe jab aap is pose ko perform karte hain.
10. Bhujangasana (Cobra Pose)
Apne abdomen ko is yoga asana ke sath accha stretch de. Is asana ki regular practice back muscles ko strengthen karne me madad karti hai, aur isliye, yeh ek sabse zyada advised pose hai post-partum back pain ko alleviate karne ke liye.
Kaise Kare
Mat pe prone position (aapka chest down facing) me let jaye, legs thoda spaced out, aur toes floor ko touch karte hue.
Apne haatho ko apne sharir ke dono taraf rakhe, palms floor ki taraf facing.
Apne palms ko apne shoulders ke niche laaye.
Gehri saans lete hue, dheere dheere apna chest aur head floor se uthaye, aapki drishti ceiling pe fixed. Apne pubis ko apne navel ki taraf tuck in kare, jabki aapke buttocks firm rahe.
Position ko 15 se 30 seconds tak hold kare, normally saans lete hue.
Gehri saans le aur apne body ko waist se upar uthane ki koshish kare, jitna ho sake backward bend karte hue. Nevertheless, make sure that you are not hurting your back in the process.
Posture ko 30 se 60 seconds tak hold kare, normally saans lete hue.
Saans chhode aur dheere dheere apna sharir niche laaye – chest, neck, aur forehead – prone position me wapas aane ke liye. Apne arms ko dheere dheere front me stretch kare.
Is asana ko shuruat me 10 baar repeat kare, dheere dheere 30 baar tak badhate hue.
Har repetition ke baad 15 seconds relax kare.
Variations
Jab aap cobra pose attain kar lete hain, to apna sir left ki taraf turn kare aur apni aankhein aapke left heel pe focus karne ki koshish kare. Aap dusri side pe bhi same kar sakte hain.
Benefits
Abdomen ko tone karta hai
Middle aur upper back ki flexibility ko improve karta hai
Shoulders aur back ko strengthen karta hai
Stress aur fatigue ko reduce karta hai
Caution
Sirf tab tak backward bend kare jab tak aap apne abdomen, thighs, aur back me stretch na mehsoos kare. Please relax even if you experience slight pain while stretching. In such cases, you can do Ardha Bhujangasana.
Additionally, pregnant women, and individuals suffering from back injury and Carpal tunnel syndrome must not perform this pose.
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11. Dhanurasana (Bow Pose)
Yeh pose aapke tummy ko tone karne ka wonderful job karta hai. Apne abdomen, back, thighs, arms, aur chest ko accha stretch dene ke sath sath, yeh pose aapki posture ko improve karne me bhi madad karta hai.
Kaise Kare
Mat pe prone position me let jaye, legs ek sath, jabki aapke haath aapke sharir ke dono taraf rest karte hue aur palms floor ki taraf face karte hue.
Gehri saans chhodte hue, apne ghutne upar modhe.
Apna sir uthaye aur backward bend kare.
Apne haatho ko backward laaye aur apne ankles ko apne haatho se hold karne ki koshish kare.
Apne sharir ka weight apne abdomen ke sahare support kare. Gehri saans lete hue, apne ghutne ko jyada upar uthane ki koshish kare.
Posture ko 15 se 30 seconds tak hold kare, dheere dheere 60 se 90 seconds tak hold karne ke liye kaam kare. Posture ko hold karte hue normally saans le.
Saans chhode aur dheere dheere relax ho jaye, apne sharir ko stretch karte hue.
Is asana ko shuruat me 10 baar repeat kare, dheere dheere 30 baar tak badhate hue.
Har repetition ke baad 15 seconds relax kare.
Variations
Iska variation Parsva Dhanurasana ke naam se jana jata hai. Jab aap Dhanurasana pose attain kar lete hain, to apne right shoulder ko floor ki taraf dip kare, aur apne right side pe roll kare. Usi tarah se lagbhag 20 seconds tak rahe, initial position me wapas roll karne se pehle. Dusri side pe bhi same repeat kare.
Agar aap beginner hain, to side pe roll karna shuruat me mushkil ho sakta hai. Aise case me, aap apne ankles ko hold kiye bina side pe roll karne ka practice kar sakte hain. Parsva Dhanurasana aapke abdominal organs ko massage karta hai.
Benefits
Posture ko improve karta hai
Back muscles ko stretch karta hai aur unhe strong banata hai
Neck aur abdomen ko stimulate karta hai
Caution
Jo log high blood pressure, hernia, aur lower back ya neck injury se suffer kar rahe hain unhe is pose ko perform nahi karna chahiye. Pregnant women ya women jo apne menstrual cycle me hain unhe is pose ko perform nahi karna chahiye.
12. Relax with Shavasana (Corpse Pose)
Aapko apne sharir ko rigorous workout ke baad relax karne dena chahiye, aur Corpse Pose ideal asana hai.
Kaise Kare
Supine position me let jaye.
Apne feet ko ek sath rakhe ya stretched out, aapki comfort ke hisab se.
Apne haatho ko apne sharir ke dono taraf rest karne de.
Apni aankhein band kare.
Gehri saans le aur chhode, apne sharir ko puri tarah se relax karne dete hue.
Aapko tab tak letna chahiye jab tak aapki saans normal na ho jaye aur aapka sharir puri tarah se shanti me na ho jaye.
Variations
Aap Shavasana ko practice kar sakte hain apne legs ko ek wall ya chair pe rest karke, ya simply apne ghutne modh kar, apne feet ko floor pe rakh kar.
Benefits
Helps you attain a deep, meditative state of rest, which can aid in the repair of tissues and stress relief
Blood pressure, insomnia, aur anxiety ko reduce karta hai
13. Santolanasana (Plank Pose)
Yeh ek effective yoga pose hai core strength aur balance ko improve karne ke liye. Yeh abdominal muscles ko engage karta hai aur posture aur stability ko improve karta hai.
Kaise Kare
Push-up position me start kare apne haatho ko directly apne shoulders ke niche aur apne sharir ko ek straight line me.
Apne core ko engage kare aur apni reedh ko flat rakhe.
Pose ko shuruat me 15-30 seconds tak hold kare, dheere dheere 60–90 seconds tak hold karne ke liye kaam kare. Maintain normal breathing.
Saans chhode aur gently apne aap ko mat pe relax karne ke liye lower kare.
Variations
Iska ek variation Vasisthasana ya side plank ke naam se jana jata hai. Plank position se, apne sharir ko side me turn kare aur ek arm ko straight up lift kare, apne aap ko ek haath aur ek foot ke edge pe balance karte hue.
Benefits
Core muscles ko strengthen karta hai
Abdomen ko tone karta hai
Posture ko enhance karta hai
Caution
Garbhvati mahilaye, log jo back pain se suffer kar rahe hain, aur un logon ne jo haal hi me abdominal surgery karwayi hai, unhe is pose ko avoid karna chahiye.
In sabhi yoga poses ke sath jo belly fat ko reduce karne me madad karte hain, aapko healthy food habits practice karne par bhi concentrate karna chahiye. Plus, sunischit kare ki aapka sharir adequate levels of sleep prapt kar raha hai kyonki studies ne sleeplessness ka negative impact aapke abdominal health par prove kiya hai.
Brandt Passalacqua, ek yoga therapist ke hisab se, “Agar aap yoga karne se weight lose nahi kar rahe hain, to aapko apni yoga routine aur poses ko dekhna hoga jinhe aap practice kar rahe hain taki sunischit ho ki aap enough regular exercise prapt kar rahe hain aur weight loss ko target kar rahe hain. Lekin utna hi important hai, aapko apni diet, eating habits, aur lifestyle par vichar karna chahiye, jo aapke weight loss ko hinder kar sakte hain.”
Unhone jodte hue kaha, “Yoga ya gym ko prioritize karne ka decision har vyakti ke unique needs par depend karta hai. Agar aap apne stomach muscles ko tone karne ki soch rahe hain, khaas kar ke zyada extensive strength training ke liye gym me taiyari karne ke liye, to yoga ek accha place ho sakta hai shuruat ke liye.”
Yoga ke gym ke upar kuch advantages bhi hain, jaise ki stress ko reduce karna, aapke mental state ko change karna taki diet aur lifestyle me changes facilitate ho sake, aur apne mind, body, aur food ke sath ek behtar relationship find karna, jo sab weight loss ko support kar sakte hain.
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