here are 4 yoga and Pranayama to keep breathing problems away.-बढ़ती ठंड में भी फेफड़ों को हेल्दी बनाए रखेंगे ये 4 योग और प्राणायाम।

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बढ़ती ठंड में हवा खुश्क होने लगती है। साथ ही खाने-पीने का खराब ढंग और प्रदूषण भी फेफड़ों में कफ जमा होने का कारण बनता जाता है। सांस फूलना, लगातार खांसी, सीने में दर्द, थूक में खून या बलगम आना बताते हैं कि आपके फेफड़ों की सेहत खराब हो रही है। अब उन्हें एक्स्ट्रा केयर की जरूरत है। अगर इस स्थिति पर ध्यान न दिया जाए तो ये आगे चलकर अस्थमा, निमोनिया, क्रोनिक ऑब्सट्रक्टिव पल्मोनरी डिजीज (COPD), तपेदिक (Tuberculosis), ब्रोंकाइटिस(Bronchitis) जैसी समस्याओं का जोखिम बढ़ा सकता है। इसलिए यह जरूरी है कि आप फेफड़ों को साफ और हेल्दी रखने के लिए योगासन और प्राणायाम को अपने डेली रुटीन में शामिल करें।


श्वास और फेफडों संबंधी अन्य समस्याओं से बचने के लिए फेफड़ों को साफ़ करना और चेस्ट मसल्स को मजबूत रखना जरूरी होता है। एक्सपर्ट बताते हैं कि स्वस्थ जीवनशैली और योग (yoga for lung cleaning) इस काम में मदद कर सकते हैं। योग किस तरह फेफडों और चेस्ट मसल्स को मजबूती देने में कारगर हैं, इसके लिए हमने बात की डिवाइन सोल योगा के फाउंडर डॉ. दीपक मित्तल से।

अलग-अलग हैं अस्थमा (Asthma), टीबी (TB) और सीओपीडी (COPD) के लक्षण

डॉ. दीपक बताते हैं, ‘यह याद रखना महत्वपूर्ण है कि आम तौर पर अस्थमा से पीड़ित लोगों में मौसमी बदलावों के साथ सामान्य थकान के साथ खांसी जैसे लक्षण दिखते हैं। दूसरी ओर, आम टीबी रोगियों में हीमोप्टाइसिस के लक्षण दिखते हैं। इसमें बलगम के साथ खांसी और खून भी आते हैं। इसमें वजन कम होना जैसे लक्षण भी दिखाई देते हैं। सीओपीडी के रोगियों में थूक के साथ खांसी और अत्यधिक थकान होती है। यह रोग धीरे-धीरे बढ़ जाता है यदि सही ढंग से इलाज नहीं किया जाता है। यदि आप या आपके किसी जानने वाले में इनमें से कोई भी लक्षण प्रकट हो रहा है, तो तुरंत फेफड़े के विशेषज्ञ से परामर्श लें।


प्राणायाम करता है फेफड़ों की सफाई और चेस्ट मसल्स को मजबूत (Pranayama cleanses the lungs and strengthens the chest muscles)

योग में पांच सिद्धांत शामिल हैं। सकारात्मक सोच और ध्यान, विश्राम, व्यायाम, प्राणायाम और पौष्टिक आहार। नियंत्रित श्वास, जिसे प्राणायाम के रूप में भी जाना जाता है। यह एक ऐसी तकनीक है, जो नियमित अभ्यास के माध्यम से हमारे फेफड़ों की क्षमता और समग्र शारीरिक कार्यों को बढ़ाने के लिए जानी जाती है। यह डायाफ्राम और पेट की मांसपेशियों को नियोजित करती है, जिससे श्वसन प्रणाली को बढ़ावा मिलता है। कपालभाति, नाड़ी शुद्धि, भ्रामरी, भस्त्रिका आदि प्राणायाम तकनीकों के नियमित अभ्यास लाभकारी प्रभाव डालते हैं। यदि हम जीवन भर स्वस्थ फेफड़े चाहते हैं, तो हमें नियमित प्राणायाम का अभ्यास करना चाहिए।

प्राणायाम के अलावा 4 आसन हैं, जो फेफड़ों की सफाई और छाती की मांसपेशियों को मजबूत बनाने में प्रभावी हैं (Apart from Pranayama, there are 4 asanas, which are effective in cleaning the lungs and strengthening the chest muscles)

1 धनुरासन (Bow pose)

पेट के बल लेट जाएं। हाथों को पैरों के पास रखें।
धीरे-धीरे घुटनों को मोड़ें और हाथों से टखने को पकड़ें।
सांस भीतर की ओर खींचें और सीने को उठाएं।
जांघों को जमीन से ऊपर उठाएं।

Bow pose
इस योग को करने के लिए सबसे पहले पेट के बल लेट जाएं। चित्र : शटरस्टॉक

सामने की तरफ देखें ।

2 भुजंगासन (cobra pose)

पेट के बल लेट जाएं और हथेली को कंधे के नीचे रखें।
दोनों पैरों को पीछे की तरफ खींचें।
सांस लेते हुए शरीर के अगले भाग को ऊपर उठाएं।
कमर पर ज्यादा खिंचाव नहीं आना चाहिए ।

3 मत्स्यासन (Fish pose)

पीठ के बल लेट जाएं।
हथेलियों को हिप्स के नीचे लगाएं।
अपने पैरों की पालथी मार लें।
सांस खींचते हुए चेस्ट को ऊपर की तरफ उठाएं।

4 त्रिकोणासन (Triangle pose)

triangle pose ke fayde
दोनों पैरों के बीच दूरी रखकर सीधी खड़ी हो जाएं। चित्र : शटरस्टॉक

दोनों पैरों के बीच दूरी रखकर सीधी खड़ी हो जाएं।
अब दोनों हाथों को बगल में फैलाएं।
सांस लेते हुए दाहिनी ओर झुक कर दायें पैर को छूने की कोशिश करें।
बायीं ओर भी यही प्रक्रिया करें।

यह भी पढ़ें :-सांस संबंधी समस्याओं से बचाते हैं ये 2 योगासन, एक्सपर्ट बता रहे हैं तरीका

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