if you choose late pregnancy, try these 5 yogasana for normal delivery. नॉर्मल डिलिवरी में आपकी मदद करेंगे 5 योगासन।

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बिहार स्कूल ऑफ योगा में प्रशिक्षण ले रही एक महिला 35 प्लस की उम्र में मां बन रही थी। उन्हें जब भी समय मिलता और खाली पेट रहतीं, तो तितली आसन, ताड़ासन और वज्रासन भी करतीं। उन्हें इस बात का डर था कि उन्हें डिलीवरी में परेशानी हो सकती है। सिर्फ योगासन के बल पर उनकी न सिर्फ नॉर्मल डिलीवरी हुई, बल्कि बहुत अधिक दर्द का भी सामना नहीं करना पड़ा। योगाचार्य मानवेंद्र बताते हैं कि प्रेगनेंसी के दौरान यदि आप 5 आसन करें, तो डिलीवरी (yogasana for normal delivery)  में आसानी हो सकती है।

बढ़ती उम्र, प्रेगनेंसी की जटिलताएं और योग 

अक्सर उम्र बढ़ने के साथ प्रेगनेंसी और डिलीवरी के समय की जटिलताएं बढ़ जाती हैं। कुछ मामलों में सिजेरियन की संभावना ज्यादा होती है, तो कुछ महिलाओं को लंबे लेबर पेन सहने पड़ते हैं। सामान्य से ज्यादा वज़न बढ़ना एक और जोखिम है। किसी भी प्रकार की स्वास्थ्य समस्या से बचने के लिए सिजेरियन का सहारा लिया जाता है। सेलिब्रिटीज को देखते हुए इन दिनों ऐसी महिलाओं की संख्या तेजी से बढ़ रही है, जो नॉर्मल डिलीवरी कराना चाहती हैं। 

यदि आप मां बनने वाली हैं और आप चाहती हैं कि आपकी भी नॉर्मल डिलीवरी हो और दर्द भी कम हो, तो इसमें योगासन (yogasana for normal delivery) आपकी मदद कर सकते हैं। कई आसन ऐसे हैं, जो न सिर्फ आपको डिलीवरी में मदद करेंगे, बल्कि प्रेगनेंसी के दौरान बढ़ने वाले वजन को भी कंट्रोल रखेंगे। 

 ये 5 आसन आपकी प्रेगनेंसी की जटिलताओं को कम कर नॉर्मल डिलीवरी की संभावना बढ़ा सकते हैं 

1 तितली आसन (Butterfly pose)

जमीन पर बैठ जाएं।

दोनों पैर को मोड़ लें। तलवों को एक दूसरे से मिला लें।

हाथों से अंगुठे को पकड़कर अंदर खींचने का प्रयास करें।

दोनों एड़ियों को शरीर से सटा कर जांघों पर जोर दें।

घुटनों को तितली के पंखों की तरह लगातार ऊपर-नीचे करती रहें।

यह आप तब तक कर सकती हैं, जब तक आप थकान न महसूस करने लगें।

2 ताड़ासन (Tadasana)

स्ट्रेट खड़ी हो जाएं। दोनों पैरों के बीच दूरी बनाएं।

दोनों हाथ अपनी-अपनी साइड में सीधा रखें।

हाथों को सीधा रखते हुए सिर के ऊपर तक उठाएं।

उंगलियों को आपस में बांधें। अब एड़ी उठाते हुए पंजे पर खड़े हो जाएं।

पूरा शरीर स्ट्रेच रहना चाहिए।

tadasana ka tareeka
ताड़ासन नॉर्मल डिलिवरी में मदद करता है। चित्र-शटरस्टॉक.

10 सेकेंड तक इस स्थिति में रहें।

सांस छोड़ते हुए सीधी खड़ी हो जाएं।

  3 उत्तानासन (Uttanasana)

पैर को चाैड़ा कर खड़ी हो जाएं।

शरीर के सामने उंगलियों को आपस में बांध लें।

गहरी सांस लें। घुटनों को आगे पंजों के ऊपर मोड़ें। ्

शरीर सीधा रखें। फिर खड़ी हो जाएं।

उकड़ू स्थिति में हाथ जांघों के स्तर तक होना चाहिए। दूसरे चरण में घुटनों तक तथा तीसरे चरण में पिंडलियों के लेवल तक।

4 बद्ध कोणासन (Baddha Konasana)

जमीन पर बैठ जाएं।

पैरों को सामने की तरफ सीधा रखें।

पैरों को मोड़ लें।

दोनों पैरों के तलवे आपस में मिला लें।

हाथों को घुटनों पर या जांघो पर रख लें।

पैरों के पंजों को हाथों से पकड़ लें।

इसी अवस्था में 10-15 तक सेकेंड तक बैठी रहें। फिर पहले की अवस्था में आ जाएं।

 5 वज्रासन (vajrasana)

सबसे पहले घुटनों को पीछे की ओर मोड़ लें।

हिप को एड़ी पर रख लें।

yoga for normal delivery
नॉर्मल डिलिवरी के लिए करें व्रजासन। चित्र: शटरस्टॉक

दोनों पैर एक दूसरे से अलग होना चाहिए।

सिर, गर्दन और रीढ़ की हड्डी एक सीधी रेखा में होनी चाहिए।

यह भी पढ़ें:-कैलोरी बर्न करने में पिलाटीज से भी ज्यादा इफेक्टिव है सूर्य नमस्कार, जानिए क्या है इसे करने का सही तरीका 

 

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