4 Yoga Asana to reduce inflammation in hindi – 4 योग आसन सूजन को कम करने के लिए हिंदी में

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शरीर में इन्फ्लेमेशन, चोट, तनाव आदि के प्रति प्रतिक्रिया करने वाली इम्युनिटी की एक प्राकृतिक प्रक्रिया है। सूजन वास्तव में एक अच्छी चीज हो सकती है और छोटी समस्याओं से निपटने में मदद कर सकती है। हालांकि, जब सूजन बढ़ जाती है तो इसके कुछ गंभीर स्वास्थ्य प्रभाव हो सकते हैं। सूजन कई बीमारियों के विकास के साथ-साथ उम्र बढ़ने के लक्षण पैदा कर सकती है।

तनाव के स्तर को कम करने के लिए योग शानदार है, और शोध से यह भी पता चला है कि जो लोग नियमित रूप से योग का अभ्यास करते हैं उनके शरीर में लेप्टिन और एडिपोनेक्टिन का स्तर अधिक होता है। ये दोनों ही प्राकृतिक रसायन शरीर में सूजन को कम करने का काम करते हैं (Yoga Asana to reduce inflammation)।

शरीर की सूजन दूर करने में मदद कर सकते हैं ये योगासन

फ्रंटियर्स इन ह्यूमन न्यूरोसाइंस में प्रकाशित एक अन्य हालिया अध्ययन में, शोधकर्ताओं ने पाया कि तीन महीने के योगासन ने शरीर में सूजन और तनाव को कम किया। प्रतिभागियों ने दो घंटे बैठकर ध्यान, एक से दो घंटे चलने का अभ्यास और एक घंटे का जप प्रतिदिन किया। इसकी वजह से हानिकारक इन्फ्लेमेशन में कमी आई। प्रतिभागियों ने कम उदास, कम चिंतित महसूस किया।

जानिए सूजन को दूर करने के लिए 4 योगासन

1. बालासन

चाइल्ड पोज़ आपकी पीठ, टखनों और कूल्हों को खींचते हुए स्वाभाविक रूप से तनाव, चिंता और थकान से राहत प्रदान करता है।

तरीका

इस मुद्रा को करने के लिए सबसे पहले आप एक टेबलटॉप स्थिति में आ जाएं।

अब धीरे से अपने कूल्हों को अपनी एड़ी की ओर बैठाएं, अपने धड़ को अपने घुटनों के बीच आराम करने दें, अपनी बाहों को आगे की ओर बढ़ाएं।

फिर इसे 5-7 सांसों के लिए होल्ड करें

2. त्रिभुज मुद्रा

त्रिभुज मुद्रा यानी ट्राईएंगल पोज आपके पैरों और कोर को टोन करते हुए आपके हैमस्ट्रिंग में लचीलापन विकसित करने में मदद करता है। यह मुद्रा तनाव को कम करने और आपका बैलेन्स बढ़ाने में मदद करती है।

तरीका

अपने पैरों को वैसे ही रखें जैसे वे हैं, लेकिन दोनों पैरों को सीधा करें।

जब तक आप अपने स्ट्रेच को महसूस न करें तब तक अपने सामने वाले हाथ को आगे बढ़ाएं।

अपनी सामने की भुजा को जांघ, पिंडली या फर्श पर आराम करने के लिए नीचे लाएं।

अपने विस्तारित “टी” आकार को बनाए रखने के लिए अपनी विपरीत भुजा को सीधे ऊपर लाएं
अपने ऊपर वाले हाथ की ओर टकटकी लगाए।

प्रत्येक तरफ 5-7 सांसों तक होल्ड करें।

bridge pose ke fayde
आपके मन मस्तिष्क समेत किडनी के लिए भी फायदेमंद है ब्रिज पोज़। चित्र : शटरस्टॉक

3. ब्रिज पोज

ब्रिज पोज़ आपकी छाती, गर्दन, रीढ़ और कूल्हों को एक अच्छा स्ट्रेच देता है। रक्त संचार में सुधार करके सूजन को दूर करने में मदद करता है। साथ ही, यह चिंता और अवसाद को कम करने में भी मदद कर सकता है।

तरीका

अपनी पीठ के बल अपने घुटनों के बल झुकें और अपने पैरों को फर्श पर सपाट रखें।

हथेलियों को नीचे की ओर रखते हुए अपने हाथों को अपने कूल्हों के पास रखें।

श्वास लें और अपने कूल्हों को ऊपर उठाएं, और अपनी छाती को अपनी ठुड्डी के करीब लाएं

अपने कोर को मजबूत रखें और अपने कंधों से घुटनों तक एक लंबी लाइन बनाएं

5-7 सांसों के लिए रुकें

standing forward bend qs »
सूजन को दूर करने के लिए योगासन. चित्र : शटरस्टॉक

4. उत्तानासन

उत्तानासन का अर्थ है आगे की ओर झुकना। हैमस्ट्रिंग को खोलने के अलावा, आगे की ओर झुकना तनाव और सूजन को दूर करता है और पाचन में सहायता करता है।

तरीका

शुरू करने के लिए, अपने पैरों को अलग करके खड़े हो जाएं और अपने हाथों को अपने कूल्हों तक ले जाएं।

गहराई से श्वास लें। सांस छोड़ते हुये कूल्हों से झुकना शुरू करें, अपने धड़ के सामने को तब तक रखें जब तक आप आगे की ओर झुकें।

अपने हाथों को पैरों के सामने करके फर्श पर ले जाएं। यदि आप अपने धड़ के सामने की लंबाई खोए बिना फर्श तक नहीं पहुंच सकती हैं।

जब आप ऊपर आने के लिए तैयार हों, तो सांस छोड़ते हुए अपने हाथों को अपने कूल्हों तक ले जाएं, और धीरे-धीरे सांस छोड़ते हुए खड़े हो जाएं।

यह भी पढ़ें : खट्टी डकार ने परेशान कर दिया है, तो जानिए इससे बचने के आसान और घरेलू उपाय

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