Yoga poses for pcos.- यहां हैं पीसीओएस के लिए 4 प्रभावी योगासन।

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पीसीओएस (polycystic ovary syndrome) महिलाओं में पाए जाने वाली सबसे आम बीमारियों में से एक है। इस परेशानी में महिलाओं के अंडाशय में छोटी-छोटी सिस्ट बनने लगती हैं, जिस वजह से मोटापा, अनियमित पीरियड, बांझपन व इंसुलिन प्रतिरोध (Insulin Resistance) जैसी समस्याएं हो सकती हैं। इसका अब तक कोई सटीक इलाज नहीं खोजा सका है। विशेषज्ञ इसके लिए जीवनशैली में बदलाव की सलाह देते हैं। इसी दिशा में योग आपके लिए एक कारगर उपाय हो सकता है। योग के माध्यम से न केवल आप पीसीओएस (Yoga for PCOS) के लक्षणों को कंट्रोल कर सकती हैं, बल्कि इससे होने वाले स्वास्थ्य जोखिमों को भी कम कर सकती हैं।

PCOS mahilao me aam samasya hai
PCOS महिलाओं में एक आम समस्या है! चित्र : शटरस्टॉक

लाल बहादुर शास्त्री राष्ट्रीय प्रशासन अकादमी (एलबीएसएनएए) में योगा टीचर वंदना गुप्ता समय-समय पर योग के फायदों के बारे में बताती रहती हैं। अभी हाल ही में उन्होंने पीसीओएस और पीसीओडी संबंधी समस्याओं पर एक वीडियो बनाया।

वंदना गुप्ता ने अपनी इंस्टाग्राम पोस्ट में वीडियो शेयर करते हुए उन योगासनों के बारे में बताया, जो पीसीओएस और पीसीओडी संबंधी समस्याओं को काम करने में आपकी मदद कर सकते हैं। इसी वीडियो से हम कुछ सरल योगासन आपके लिए लेकर आए हैं जो पीसीओएस और पीसीओडी को कंट्रोल करने में आपकी मदद कर सकते हैं।

यह भी पढ़े- एक नहीं 7 तरह से की जा सकती है इंटरमिटेंट फास्टिंग, पर क्या ये वाकई है वेट लॉस में असरदार?

ये 4 योगासन कम कर सकते हैं पीसीओएस की जटिलता (Yoga for PCOS)

1. बद्ध कोणासन

बद्ध कोणासन को बाउंड एंगल पोज भी कहा जाता है। यह बैठकर किया जाने वाला आसन है जो कूल्हें, पेट की मसल्स और जांघों को स्ट्रेच करने में सहायता करता है, और आपके कूल्हों को खोलने में मदद करता है।

इस तरह करें बद्ध कोणासन

  • अपने पैरों को सीधा सामने फैलाकर बैठें।
  • सांस छोड़ते हुए अपने घुटनों को मोड़कर अपनी एड़ी को पेल्विस की तरफ खींच लें।
  • अपने घुटनों को बाहर की तरफ नीचे रखें तथा पैरों के तलवों को एक साथ लाएं।
  • धीरे-धीरे आराम से अपनी एड़ी को पेल्विस के नजदीक लाएं।
  • अब अपने दोनों पैरों के अंगूठों को हाथों से पकड़ें।
  • आप इस मुद्रा में 1-5 मिनट तक बने रह सकते हैं।
  • सांस लें और अपने घुटनों को ऊपर उठाएं, और पैरों को अपनी मूल स्थिति में वापस लाएं।

2. सुप्त बद्ध कोणासन

सुप्त बद्ध कोणासन संस्कृत भाषा का शब्द है। ये शब्द चार शब्दों से मिलकर बना है। सुप्त का अर्थ ‘लेटा हुआ’ बद्ध का अर्थ होता है ‘बंधा हुआ’ कोण से अर्थ है ‘अंग को मोड़ने से बनी स्थिति, जबकि आसन का अर्थ, ‘बैठने, खड़े होने या लेटने’ से है।

Yoga-for-PCOS
सुप्त बद्ध कोणासन संस्कृत भाषा का शब्द है। चित्र शटरस्टॉक

ऐसे करें सुप्त बद्ध कोणासन

  • सबसे पहले आप सामान्य रूप से बैठ जाएं।
  • फिर एक तकिये को अपने कूल्हों के पीछे रख लें।
  • दोनों पैरों को हल्का मोड़कर दोनों पैर के तलवो को आपस में मिलाएं।
  • इस दौरान दोनों पैरो की जांघो को बाहर की ओर दबाव दें।
  • अब दोनों हाथों को फैलाते हुए हथेलियां ऊपर की ओर करें।
  • अब गहरी सांस खींचने और छोड़ने की कोशिश करें।
  • दोबारा पैरों को सामान्य स्थिति में लाते हुए बाईं करवट की ओर से प्रारंभिक अवस्था में आ जाएं।

3. उष्ट्रासन

उष्ट्रासन आपके शरीर में ऊर्जा का संचार करने के लिए बेहद फायदेमंद है। यह संस्कृत के दो शब्दों से मिलकर बना है, पहला उष्ट्र यानी ऊंट और दूसरा आसन। इसलिए इस योगासन को अंग्रेजी में Camel Pose भी कहा जाता है।

इस तरह करें उष्ट्रासन

  • सबसे पहले योगा मैट पर घुटने के सहारे बैठ जाएं।
  • अपने घुटनों की चौड़ाई कंधों के बराबर रखें और तलवें पूरे फैले हुए आसमान की ओर रखें।
  • अब अपनी रीढ़ की हड्डी को पीछे की ओर झुकाते हुए दोनों हाथों को एड़ियों पर टिकाने का प्रयास करें।
  • इसी स्थिति में 5-10 बार गहरी सांस लें और फिर धीरे-धीरे सामान्य स्थिति में आ जाएं।

4. शशांकासन

शशांकासन के दौरान शरीर खरगोश के समान आकृति में आ जाता है। इसलिए इसे शशांकासन कहते हैं। संस्कृत भाषा में खरगोश को शशक: कहा जाता है। इसी आधार पर इस आसन का नाम शशांकासन पड़ा।

इस तरह करें शशांकासन

  • शशांकासन करने के लिए पहले आप पालथी लगाकर बैठ जाएं।
  • अब अपने घुटनों को थोड़ा-सा लूज छोड़ें और दोनों हाथों को फैलाते हुए ऊपर की ओर ले जाएं।
  • इस दौरान आपकी रीढ़ की हड्डी सीधी होनी चाहिए। ऊपर की ओर हाथ ले जाते हुए सांस अंदर भरें।
  • अब धीरे-धीरे सांस छोड़ते हुए दोनों हाथों को आगे की ओर लाएं। इस दौरान आपकी चिन फर्श पर टिकाने की कोशिश करें।
  • आप इस आसन को एक समय में 4-5 बार कर सकते हैं।

यह भी पढ़े- प्रोटीन पाउडर लेने से बहुत बेहतर हैं प्रोटीन रिच फूड का सेवन, जानिए इसके फायदे 

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