Know how to do cobra pose to burn belly fat.- जानिए बैली फैट कम करने के लिए आपको कैसे करना चाहिए भुजंगासन।

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स्वस्थ शरीर का मतलब सिर्फ रोग मुक्त शरीर नहीं है। इसके साथ संतुलित भोजन, उचित वजन और सही मानसिक नियंत्रण भी आवश्यक है। इन सभी के लिए वैकल्पिक रूप से योग सहायक साबित हो सकता है। योग न सिर्फ शारीरिक, बल्कि मानसिक रूप से व्यक्ति को स्वस्थ रखने में सहायक हो सकता है। हम यहां योग के एक ऐसे आसन के बारे में बताने जा रहे हैं जो आपके पेट और कमर दोनों की चर्बी कम कर सकता है। वह आसन है भुजंगासन (Bhujangasana) यानी कोबरा पोज (Cobra pose benefits)। आइए जानते हैं इसके फायदे और करने का तरीका।

cobra pose sehat ke lihaj se kafi faydemand hai
अस्थमा से उबरने में सर्पासन काफी मददगार होता है । चित्र: शटरस्टॉक

भुजंगासन एक ऐसा योगासन है, जो दो शब्दों से मिलकर बना है। एक भुजंग अर्थात सांप और दूसरा आसन। अंग्रेजी में इसे कोबरा पोज भी कहा जाता है, क्योंकि इसे करते समय शरीर की आकृति कुछ सांप जैसी नज़र आती है। स्वास्थ्य के लिए इस योगासन के कई लाभ हैं, इस वजह से सूर्य नमस्कार में भी इसे शामिल किया गया है।

जानिए आपके लिए कैसे फायदेमंद है भुजंगासन

1. बढ़े हुए पेट को कम करने में सहायक

एनसीबीआई (नेशनल सेंटर फॉर बायोटेक्नोलॉजी इनफार्मेशन) की साइट पर प्रकाशित एक रिसर्च में कई तरह के योगासन के बारे में बताया गया है, जो महिलाओं में पेट के मोटापे (Abdominal Weight) को कम करने में सहायक साबित हो सकते हैं। इन योगासनों में भुजंगासन को भी शामिल किया गया।

इसके अलावा, आइजेटीएसआरडी (इंटरनेशनल जर्नल ऑफ़ ट्रेंड इन साइंटिफिक रिसर्च एंड डेवलपमेंट) द्वारा वर्ष 2019 में भुजंगासन से संबंधित एक शोध में सीधे तौर पर माना गया है कि यह आसन पेट की मांसपेशियों में खिंचाव पैदा करता है, जिससे पेट को कम करने में मददगार हो सकता है।

2. फेफड़ों को करे मजबूत

फेफड़ों के स्वास्थ्य को बनाए रखने और उन्हें मजबूती प्रदान करने के मामले में भी भुजंगासन लाभकारी हो सकता है। गंभीर फेफड़ों से जुड़े रोग और योग से संबंधित एनसीबीआई के शोध में इस बात को माना गया है कि योग फेफड़ों से संबंधित समस्याओं में राहत पहुंचा सकते हैं। इस आसन में सांस लेने की प्रक्रिया का अभ्यास फेफड़ों को मजबूत कर सकता है।

यह भी पढ़े- एक्सरसाइज रुटीन हो गया है डिस्टर्ब, तो इन ऑफबीट तरीकों से कम करें अपना वजन

3. गर्दन और कंधे के तनाव को दूर करे

इंडियन जर्नल ऑफ पैलिएटिव केयर की एक रिसर्च के अनुसार, भुजंगासन एक स्ट्रेचिंग आसन है, जो शरीर में खिंचाव पैदा करता है। इस रिसर्च में यह भी माना गया है कि खिंचाव पैदा करने वाले आसन कंधे, पीठ और गर्दन के साथ-साथ पूरे शरीर को आराम पहुंचाने में सहायक हो सकते हैं।

4. रीढ़ को मजबूत और लचीला बनाए

भुजंगासन एक ऐसा योगासन है, जिसका प्रभाव मुख्य रूप से रीढ़ पर पड़ता है। इस वजह से यह रीढ़ को मजबूती प्रदान करने और लचीला बनाने के लिए उपयोगी हो सकता है।

Apni reed ki haddi ka rakhe khayal
अपनी रीढ़ की हड्डी का रखें ख्याल। चित्र: शटरस्टॉक

5. वजन को संतुलित रखें

भुजंगासन के अभ्यास से पेट की मांसपेशियों में खिंचाव पैदा होता है। इससे बढ़े हुए पेट को कम करने में सहायता मिल सकती है। वहीं, संपूर्ण शारीरिक वजन को नियंत्रित करने से संबंधित इंटरनेशनल जर्नल ऑफ़ योगा के एक शोध में भी इसे शारीरिक वजन को सुधारने वाले योगासनों की लिस्ट में शामिल किया गया है।

6. तनाव से मुक्ति दिलाए

तनाव शारीरिक हो या फिर मानसिक, दोनों ही स्थितियों में भुजंगासन का अभ्यास फायदेमंद माना जा सकता है। भुजंगासन करने के फायदे से संबंधित शोध में इस बात को स्पष्टरूप से माना है कि भुजंगासन चिंता के कुछ सामान्य लक्षणों जैसे:- थकान, कमजोरी और सिर दर्द को दूर करने में सहायता कर सकता है।

कोबरा पोज या भुजंगासन सबसे अधिक पसंद किए जाने वाले योग आसनों में से एक है, और यह आपके पूरे ऊपरी शरीर को फैलाने में मदद करता है। पर यदि यह सही तरीके से नहीं किया जाता है, तो आप रीढ़ के निचले हिस्से में दर्द महसूस कर सकती हैं। तो आइए डू इट राइट के इस एपिसोड को देखें, जिसमें शिप्रा यादव और फिटनेस फर्स्ट के कोच विकास शर्मा कोबरा पोज करने का सही तरीका बता रहे हैं। देखो और सीखो।

यहां जानिए भुजंगासन करने का सही तरीका

  • सबसे पहले पेट के बल लेट जाएं।
  • पैरों के बीच की दूरी को कम करें और पैरों को सीधा रखें।
  • अब अपनी हथेलियों को कंधे के सीध में लाएं।
  • सांस लेते हुए छाती से लेकर नाभि तक शरीर को ऊपर उठाएं।
  • कुछ सेकंड इसी अवस्था में बने रहे और धीरे-धीरे सांस लेते व छोड़ते रहें।
  • फिर गहरी सांस छोड़ते हुए प्रारंभिक अवस्था में नीचे आ जाएं।
  • इस तरह से आप एक चक्र पूरा कर लेंगे।

भुजंगासन के लिए कुछ सावधानियां

  • माहवारी (Periods) के दौरान।
  • गर्भावस्था के दौरान।
  • जोड़ों के दर्द की समस्या होने पर।
  • कलाइयों या पसलियों में फ्रैक्चर की स्थिति में इस आसन हो नहीं करना चाहिए।

यह भी पढ़े- वजन कम करना चाहती हैं, तो चावल की जगह क्विनोआ को करें अपनी डेली डाइट में शामिल 

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