know these 5 yoga asanas to destroy belly fat forever. जानें बेली फैट को हमेशा के लिए ख़त्म करने वाले 5 योगासन।

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त्योहारों के सीजन में जब अपनी पसंदीदा ड्रेस पहनने की बारी आती है, तो सबसे पहले ध्यान  जाता है बेली फैट पर। बरसों बरस में धीरे-धीरे परत दर परत आपके पेट पर जमा हुई चर्बी, एक दिन में गायब नहीं हो सकती। इसलिए इसे कम करने के लिए आपको कड़ी मेहनत और लगातार प्रयास करना होगा। आपके पेट पर जमी चर्बी इस बात का संकेत है कि या तो आपका खान-पान सही नहीं है या आप पर्याप्त व्यायाम नहीं कर पा रही हैं। आपकी जीवनशैली में किसी भी प्रकार की एक्टिविटी नहीं है। इसलिए आज हम करीना कपूर की फिटनेस ट्रेनर अंशुका परवानी के बताए कुछ ऐसे योगासन लाए हैं, जो पेट की चर्बी (Yoga to burn belly fat) को कम कर सकती हैं। 


बॉलीवुड सिलेब्रिटी की दिनचर्या में योग शामिल होता है

यदि आप बॉलीवुड सिलेब्रिटी को देखें तो वे अपनी फिटनेस पर बहुत अधिक ध्यान देते हैं। उनकी दिनचर्या में योग भी शामिल होता है। करीना कपूर खान, आलिया भट्ट, मलाइका अरोड़ा और रकुल प्रीत सिंह भी योग नियमित तौर पर करती हैं।  सेलिब्रिटी ट्रेनर अंशुका परवानी ने इंस्टाग्राम पोस्ट में बेली फैट बर्न करने के लिए कई योग पोज़ के बारे में बताया। आइये जानते हैं उन योग पोज के बारे में।

इंस्टाग्राम पोस्ट में योग विशेषज्ञ अंशुका परवानी ने जिद्दी बेली फट  को बर्न करने के लिए अपने 5 पसंदीदा योगासन के बारे में बताया।

परवानी कहती हैं, “गतिहीन जीवन शैली, खान-पान की गलत आदतें, व्यायाम की कमी बेली फेट के कुछ सामान्य कारण हो सकते हैं।”

वे कहती हैं कि संतुलित आहार के साथ योग बेहद महत्वपूर्ण है।

पेट की चर्बी कम करने के लिए 5 योगासन

  1. नौकासन (Naukasana)

नौकासन,  जैसा कि नाम से पता चलता है, योगासन नाव के आकार से प्रेरित है। यह बोट पोज़ के रूप में भी जाना जाता है। यह पेट पर दबाव डालता है और एब की मांसपेशियों को विकसित करने का काम करता है। यह एब्डोमेन के आसपास ब्लड और ऑक्सीजन सर्कुलेशन को बढ़ाता है।

पेट की चर्बी कम करने के लिए नौकासन कैसे करें

पीठ के बल लेट जाएं। पैरों को एक साथ रखें और बाहों को अपने शरीर के साथ रखें।

गहरी सांस लें। अब सांस छोड़ते हुए धीरे-धीरे अपनी छाती और पैरों को ऊपर उठाएं।

 बाहों को पैरों की ओर खींचकर इस तरह संलग्न करें कि आप अपनी आंखों, उंगलियों और पैर की उंगलियों को सीधी रेखा में रख सकें।

 बेली के आसपास तनाव महसूस करेंगी।

 गहरी सांस लेते हुए मुद्रा में बनी रहें।

 एक बार जब आप इसे पूरा कर लें, तो सांस छोड़ें और अपनी मूल स्थिति में लौट आएं।

 आप प्रतिदिन नौकासन के 3-4 सेट कर सकती हैं। अति न करें।

  1. चतुरंग दंडासन Chaturanga Dandasana

बेली फैट घटाने वाले इस योग के कई और फायदे हैं। इसे फोर-लिम्बड स्टाफ पोज़ भी कहा जाता है। यह तकनीकी रूप से एक लो प्लैंक एक्सरसाइज है। यह न केवल आपको वजन कम करने में मदद करता है, बल्कि पेट को टोन करने में भी सहायक हो सकता है। यह प्लैंक पोज  आसान नहीं है, लेकिन इसे कोशिश कर किया जा सकता है।

चतुरंग दंडासन कैसे करें

वज्रासन में बैठकर शुरुआत करें।

अपने हाथों का उपयोग करते हुए  आगे बढ़ें और नियमित प्लैंक पोज  में आयें। हाथों से शरीर को सहारा दें। हाथ आपके कंधों के नीचे होने चाहिए।

अपने पैरों को सीधा कर लें। उन्हें जमीन से कुछ इंच ऊपर रखें और सुनिश्चित करें कि आपके पैर की उंगलियां अंदर की ओर हों।

जब आप सांस छोड़ती हैं, तब अपनी कोहनी मोड़ें जब तक कि आपके कंधे आपकी कोहनी के साथ एक सीध में न आ जाएं।

प्लैंक पोज में वापस आने से पहले सांस छोड़ें।

फिर से सांस छोड़ें और वज्रासन में वापस आ जाएं।

इस योग आसन को दोहराएं। समय के साथ पेट की चर्बी घट जाएगी।

  1. वशिष्ठासन (Vasisthasana)

वशिष्ठासन या साइड प्लैंक पोज सही संतुलन बनाने और ताकत विकसित करने में मदद करता है। इस आसन में आपके पूरे शरीर के वजन को एक तरफ स्थानांतरित किया जाता है। इसे एक पैर पर संतुलित किया जाता है। इसे करना मुश्किल हो सकत है। पर इसके लाभ बहुत अधिक हैं।

 कैसे करें वशिष्ठासन

डाउनवर्ड-फेसिंग डॉग पोज़ से आपको शुरुआत करनी होगी।

थोड़ी देर बाद प्लैंक पोज में शिफ्ट हो सकती हैं।

एक तरफ रोल करें। यह सुनिश्चित करें कि आप बाएं पैर को दाहिने पैर के ऊपर रखें।

धड़ को बाईं ओर मोड़ने के बाद बाएं हाथ को बाएं कूल्हे पर रखें।

अब शरीर को एड़ी से सिर तक डायगोनल लाइन में रखना होगा।

इसके बाद बाएं हाथ को तानें। यह छत की ओर होना चाहिए ।

बायां हाथ ऊपर की ओर होना चाहिए।

सांस लेते और छोड़ते समय इस मुद्रा को बनाए रखें।

प्लैंक पोज पर वापस आयें।

दूसरी तरफ भी इसी तरह दोहराएं।

  1. पार्श्व उर्ध्व हस्तासन (Parsva Urdhva Hastasana)

बेली फैट कम करने के लिए यह योगासन आपके लव हैंडल को टोन करने का भी काम करता है। यह साइड ट्री बेंड या स्टैंडिंग हाफ मून पोज़ के रूप में भी जाना जाता है। पार्श्व उर्ध्व हस्तासन एक खड़ी स्थिति है। यह आमतौर पर शुरुआती मुद्रा के रूप में किया जाता है। यह संतुलन बढ़ाता है।

पार्श्व उर्ध्व हस्तासन कैसे करें?

ताड़ासन (माउंटेन पोज) पोज के साथ शुरुआत करें।

सांस लें और छोड़ें।

एक या दो मिनट बाद  गहरी सांस लें। धीरे-धीरे हथेलियों को नमस्कार मुद्रा में जोड़कर बाहों को सिर के ऊपर उठाएं। सांस छोड़ें।

अब सांस लेते हुए रीढ़ की हड्डी को खींचें। शरीर को दाहिनी ओर मोड़ें।  कंधों को क्रंच न करें।

सांस छोड़ें और कुछ समय के लिए स्थिर हो जाएं।

tadasana ka tareeka
ताड़ासन बेली फैट को कम करने में मदद करता है। चित्र-शटरस्टॉक.

ध्यान रखें कि सांस लेते हुए हथेलियां आपस में जुड़ी हुई हों। हाथ सिर के ऊपर उठे हों।

सांस लेते हुए बाईं ओर झुकें।

  1. पवनमुक्तासन (Pawan muktasana)

पवनमुक्तासन पेट की मांसपेशियों को मजबूत करने और बेली फैट को कम करने के लिए जाना जाता है। इससे गैस, एसिडिटी या ब्लोटिंग  की समस्या में भी राहत देता है।

 पवनमुक्तासन कैसे करें?

पीठ के बल लेटकर शुरुआत करें।

सुनिश्चित करें कि पैर आपस में जुड़े हुए हों और बाहें अपनी अपनी साइड की तरफ हों।

गहरी सांस लें। सांस छोड़ते हुए घुटनों को छाती की ओर लाएं।

थाई मोडते हुए पेट पर दवाब बनाएं।

हाथों को पैरों के चारों ओर लपेट लें। घुटने को गर्दन या ठोड़ी के करीब लाएं।

इसी पोज में रहें।

belly fat
पवनमुक्तासन करने से पेट की चर्बी कम होती है | चित्र ; शटरस्टॉक

हर बार जब आप सांस छोड़ती हैं, तो हाथों की जोड़ से पकड़ लें। जब आप सांस लें, तो पकड़ को ढीली करें।

धीरे-धीरे इस पोज को छोड़ें और फिर दोहराएं।

यह भी पढ़ें :- Herbs to control PCOS : महिलाओं की मित्र कहलाने वाली शतावरी है पीसीओएस कंट्रोल करने में मददगार, जानिए कैसे 

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