गर्भावस्था में व्यायाम Exercise in pregnancy -Garbhavastha Best Yoga

गर्भावस्था में व्यायाम

Exercise in pregnancy

 Parichay-

          Stri Ko Garbhavastha Ke Dauran Kisi Prasuti Visheshjy Tatha Prasuti Chikitsak Ki Dekha-Rekha Me Pratidin Halka Yoga Karna Chahiey. Aesa N Karne Se Garbhavti Stri Ko Kasta Ho Skata Hai. Garbhavastha Ke Dauran Yoga Karte Samay Shvasochchhavas Aur Aaram Ki Sthiti Me Aane Ki Sahi Jankari Apne Prasuti Chikitsak Se Avashy Prapt Karni Chahiey.

Garbhavastha Ke Yoga Ke Dauran Barti Jane Vali Savdhaniya-

•Garbhavastha Ke Dauran Stri Ko Subah Ke Samay Yoga Karna Chahiey Kyonki Subah Ke Samay Vatavarn Me Dhul-Mitti Aadi Nahin Hoti Aur Vatavarn Kafi Saf Hota Hai.

•Jamin Par Dari, Mota Kalin Ya Phir Cupda Bichhakar Yoga Karna Chahiey.

•Yoga Karte Samay Dhile Cupde Pahnade Chahiey.

•Subah Aur Sham Khali Peta Yoga Karna Chahiey.

•Yoga Usi Avastha Me Karna Chahiey Jab Aapka Man Prasnn Ho.

•Aesi Striyan Jinhen Garbhavastha Ke Prarambh Me Rakt Gaya Ho Ya Phir Pehle Garbhapat Ho Chuka Ho Ya Phir Garbhadharan Ke Lea Bachedani Ke Munh Par Tanke Lagaye Gaye Hon, Unhe Vahi Yoga Karne Chahiey Jinhe Vahsimpletapurvak Kar Sake. Garbhavti Striyon Ko Adhik Mehnat Karne Vale Yoga Nahin Karne Chahiey Kyonki Yah Unake Lea Hanikarak Ho Skata Hai.

Aese Yoga Jinhen Garbhavti Striyon Ko Pratidin Karna Chahiey-

•Garbhavti Stri Ko Pichhe Ki Tarf Jhukakr Khade Hone Se Bchana Chahiey Kyonki Aamataur Par Sharir Ke Vajan Ko Santulit Karne Ke Lea Stri Ki Pichhe Ki Or Jhukane Ki Pravrtti Hoti Hai.

•Garbhavti Stri Ke Khade Hone Ki Sabse Sahi Sthiti Bilkul Sidhe Khada Hona Hai. Khade Hone Ke Samay Dono Pairon Ko Ek-Dusre Ke Sath Rkhana Chahiey.

•Kursi Par Baithane Ki Sahi Sthiti Kursi Ke Pichhe Ki Tarf Pith Ko Taikakar Baithana Hota Hai.

•Garbhavti Stri Ko Letate Samay Dayin Ya Bayin Karvat Letana Chahiey. Letate Samay Takiye Ko Pairon Ke Niche Rkhane Se Adhik Aaram Milata Hai.              

•Garbhavti Stri Ko Kisi Vastu Ko Uthaate Samay Aage Ki Or Nahin Jhukana Chahiey. Vastu Ko Uthaane Ke Lea Kamr Ko Sidha Rkhate Hue Dono Ghutanon Ko Modkar Uthaana Chahiey.

•Stri Ko Pharsh Par Is Mudra Me Letana Chahiey.

•Nimn Mudra Me Yoga Karne Se Garbhavti Stri Ki Bhujaon, Yoni Aur Mutramarg Ke Aas-Pass Ki Maasapeshiyon Ko Aaram Milata Hai.          

•Is Mudra Me Pichhe Ki Tarf Sahara Lekar Baithane Se Jannendriyan Aur Jangh Ki Maasapeshiyon Ko Labh Milata Hai.

•Prasv Ke Dauran Pith Ki Is Tarh Se Malish Karna Accha Hota Hai Tatha Kamr Dard Aur Snkuchan Hone Se Rahat Milati Hai.

•Yah Mudra Khade Hote Samay Tange Failakar Khade Hone Se Lekar Ediyon Ke Bal Baithane Tak, Kamr Dard Aur Kabj Se Chhutakara Dilati Hai.

•Garbhavti Stri Ko Sidha Baithkar Pair Ke Talvon Ko Hathon Ki Sahayata Se Milana Chahiey.

•Iske Bad Kohaniyon Ko Dhire-Dhire Upar Ki Or Le Jakar Vapas Niche Ki Or Lana Chahiey.

Sans Lene Ka Yoga-

•Sans Lene Ke Yoga Me Sans Lene Ki Sabhi Maasapeshiyon Ka Yoga Hota Hai. Bache Ke Janm Ke Samay Maa Ko Lambi Sans Ka Lena, Sans Ko Rokana Aur Jor Lagana Pdata Hai. Is Karan Sans Lene Ka Yoga Apne Aapamen Vishesh Mahtv Rkhata Hai. Is Yoga Me Adhik Se Adhik Oksijan Fephadon Ke Dwara Rakt Me Jati Hai Aur Sharir Tak Pahunchati Hai.

•Sans Lene Ke Yoga Ke Lea Sabse Pehle Garbhavti Mahila Ko Paalathi Markar Dari Ya Kalin Par Baith Jana Chahiey. Is Dauran Sharir Sidha, Kamr Aur Shoulders(Kandhe) Sidhe Tatha Sir Aur Gardan Bhi Sidhi Rkhani Chahiey. Sabse Pehle Sans Lekar Chhodani Chahiey. Is Kriya Ko 3 Bar Karna Chahiey. Phir Lambi Sans Lekar Kafi Samay Tak Rokane Ki Try Karni Chahiey. Is Abhyas Ko Bhi 5 Bar Pratidin Karna Chahiey. Aesa Karne Se Svayn Hi Sans Rokane Ki Kshamata Bdh Jati Hai. Sans Ko Lene Aur Chhodane Ki Kriya Bahut Hi Savadhani Aursimpletapurvak Karni Chahiey.

Gardan Ka Yoga-

•Gardan Ki Maasapeshiyan Mjabut Hone Se Pratidin Ke Karyon Me Garbhavti Stri Ko Aasani Hoti Hai.

•Gardan Ka Yoga Karne Ke Lea Kisi Chatai Aadi Par Paalathi Markar Baith Jaen. Apna Sharir Khaincha Huaa, Shoulders(Kandhe) Upar, Kamr Sidhi Tatha Sir Aur Gardan Ek Hi Disha Me Hone Chahiey. Garbhavti Stri Ko Sabse Pehle Sir Ko Niche Aur Aage Ki Is Prkar Jhukana Chahiey Ki Thodi Jakar Chhati Se Mil Jae. Phir Dhire Se Sir Ko Uthaana Chahiey Tatha Munh Ko Khaol Dena Chahiey. Is Kriya Ko Kuch Der Tak Karte Rahna Chahiey. Phir Kuch Samay Ke Bad Dhire-Dhire Apni Gardan Ko Niche Lakar Munh Ko Band Karna Chahiey. Is Kriya Ke Dwara Gardan Ki Sabhi Maasapeshiyon Ka Yoga Pura Ho Jata Hai. Is Yoga Ko Everyday Dhire-Dhire 5 Bar Karna Chahiey.

•Gardan Ke Dusre Yoga Me Isi Sthiti Me Gardan Ko Dahini Or Modkar Apni Thodi Ko Pehle Dahini Or Shoulders(Kandhe) Ke Upar Lana Chahiey. Aesi Sthiti Me Kuch Samay Samay Tak Ruke Rahen. Iske Bad Dhire-Dhire Bich Me Laen Tatha Phir Baen Shoulders(Kandhe) Ki Or Jana Chahiey. Is Kriya Se Gardan Ke Dono Or Ki Maasapeshiyon Ka Yoga Ho Jata Hai. Gardan Ke Ek Dusre Yoga Me Gardan Ko Upar Ki Or Uthaakar Chhat Ki Upar Dekhana Chahiey. Aesi Sthiti Me Kam Se Kam 10 Sekend Tak Rahna Chahiey. Phir Gardan Ko Samane Ki Or Lakar 5 Sekend Tak Roke Rahte Hain. Iske Bad Gardan Ko Niche Ki Or Karte Hain Taki Thodi, Chhati Se Chhu Jae. Is Kriya Ko 10 Sekend Tak Bari-Bari Se 5 Bar Karna Chahiey. Agale Yoga Me Gardan Ko Dahini Or Ghumate Hain Taki Kan Kndhon Se Chhune Lage. Is Sthiti Me 10 Sekend Tak Rahna Chahiey. Iske Bad Gardan Ko Bich Me Late Hain. Isi Prkar Ab Gardan Ko Bain Tarf Le Jaen Aur 10 Sekend Tak Ginati Karni Chahiey. Ise Pratidin 5 Bar Karna Chahiey.

Kndhon Ka Yoga-

•Is Yoga Se Garbhavti Stri Ke Dono Kndhon, Gardan Tatha Gardan Ke Samane Aur Gardan Ke Pichhe Ki Maasapeshiyon Ka Yoga Ho Jata Hai. Vaise To Yah Yoga Bahut Hisimple Aur Sadharan Hai Parntu Iska Mahtv Bahut Adhik Hai.

•Kndhon Ka Yoga Karne Ke Lea Sabse Pehle Dari Ya Kalin Par Baith Jaen. Lambi Sans Lene Ke Bad Dono Kndhon Ko Aage Se Pichhe Uthaate Hue Ghumana Chahiey Tatha Phir Pichhe Se Aage Ki Or Ghumana Chahiey. Is Yoga Ko Lagbahg 10-15 Bar Karna Chahiey. Is Yoga Ko Karte Samay Try Karni Chahiey Ki Shoulders(Kandhe) Kano Se Takarate Rahen.

•Yoga Karte Samay Apne Sthan Par Paalathi Markar Bilkul Sidhe Baithe Rahen. Aapke  Shoulders(Kandhe) Khainche Hue, Gardan Samane, Chehara Samane Tatha Njaren Dur Honi Chahiey. Ek Lambi Sans Lene Ke Bad Dahine Hath Ko Uthaakar Pith Ke Pichhe Dur Tak Le Jana Chahiey. Apni Hatheliyan Khauli Aur Anguliyan Niche Ki Or Karke Adhik Samay Tak Rkhana Chahiey. Iske Bad Hath Ko Samane Ki Or Lana Chahiey. Lambi Sans Lene Ke Bad Phir Baen Hath Ko Pichhe Ki Or Le Jae Tatha Isi Prkar Hath Ko Pith Ke Pichhe Der Tak Rkhana Chahiey. Kuch Samay Ke Phir Dubara Hath Ko Dhire Se Samane Laen. Is Kriya Ko 6-7 Bar Karna Chahiey.

•Is Yoga Ko Karne Se Stri Ke Kndhon Tatha Stanon Ka Yoga Ho Jata Hai. Isse Stanon Ki Maasepashiyan Upar Ki Or Uthati Hai Tatha Bhari Hone Par Bhi Stan Niche Ki Or Latkate Nahin Hai.

•Kndhon Ka Yoga Jab Tak Karna Chahiey Jab Tak Ki Stri Apne Bache Ko Doodh Pilati Hai. Aesa Karne Se Stanon Ka Aakar Thik Bana Rahta Hai.

Garbhavastha Ke Dauran Coolhon Aur Pairaniyam (Muladhar) Ka Yoga-

        Coolhe Aur Pairaniyam Ka Yoga Apne Aapamen Kafi Khas Hota Hai Kyonki Garbhadharan Ke Bad Peta, Coolhon, Kamr Aur Pairaniyam Ki Maasapeshiyan Shithil Ho Jati Hai Tatha Maasapeshiyan Aur Sharir Latkane Lgata Hai. Kuch Striyon Ko Harniya Ho Jata Hai. Niyamit Rup Se Is Prkar Ka Yoga Karne Se Stri Chust Aur Usaki Maasapeshiyan Pehle Ki Tarh Khainchi Rahti Hai. Isse Sharir Sudaul Bana Rahta Hai. Yahi Maasapeshiyan Garbhavastha Me Bhi Bache Ke Vajan Ko Sadhe Rahti Hain.

        Inhin Maasapeshiyon Ke Dwara Bache Ke Janm Ke Samay Stri Ko Takat Lagani Padti Hain. Is Yoga Ko Baithkar, Letakar Ya Phir Khade-Khade Bhi Kiya Ja Skata Hai. Is Yoga Me Stri Ko Bahy Rup Me Kuch Bhi Nahin Karna Pdata Hai Balki Svayn Ko Mahsus Karna Hota Hai.

        Is Yoga Ko Karte Samay Stri Ko Apne Coolhe Ki Maasapeshiyon Ko Is Tarh Dhila Chhod Dena Chahiey, Jis Tarh Peshab Ke Samay Sharir Dhila Ho Jata Hai. Iske Bad Bich Me Coolhe Aur Pairaniyam Ki Maasapeshiyon Ko Kuch Is Tarh Dabana Chahiey Jaise Aap Bich-Bich Me Peshab Ko Rok Rahi Hon. Is Kriya Ko 7-8 Bar Karna Chahiey. Dusiri Bar Dubara Sharir Ko Dhila Chhode Aur Apne Sharir Ke Coolhe Aur Pairaniyam Maasapeshiyon Ko Is Prkar Dabaen Jis Tarh Ki Aap Peshab Ko Kafi Der Tak Roken Rahte Hain. Isse Aapko Mal, Yoni, Mutradvar Aur Uske Upar Ke Bhag Tatha Peta Ki Nabhi Tak Ek Khainchav Mahsus Hoga. Is Kriya Ko 10 Bar Karna Chahiey. Har Bar Maasapeshiyon Ko Store Karke Lambe Samay Tak Roke Rahne Aur Phir Sharir Ko Phir Dhila Karne Se Stri Ko Labh Hota Hai.

        Bache Ke Janm Ke Bad Maasapeshiyon Ke Dhila Hone Ke Karan Bachedani Aur Maldvar Ki Raktanlikaen Bahar Nikalne Lgati Hai. Yahi Bavasir Hoti Hai. Lagatar Coolhon Aur Pairaniyam Ka Yoga Karne Se Yah Rog Bhi Thik Kiya Ja Skata Hai. Is Yoga Ko Karte Samay Striyon Ko Vishesh Taur Par Dhyan Rkhana Chahiey Ki Is Kriya Ko Karte Samay Unhe Apni Sans Rokani Aur Chhodani Hai.        

Takhanon Ka Yoga-

•Takhanon Ka Mjabut Hona Bhi Bahut Jaruri Hota Hai Kyonki Garbhavastha Ke Dauran Stri Ke Pure Sharir Ka Weight Takhanon Par Hota Hai. Islea Pratidin Inka Yoga Karna Chahiey.

•Takhanon Ka Yoga Karne Ke Lea Stri Ko Dari Ya Kalin Par Baithkar Dono Tangon Ko Lamba Kar Dena Chahiey. Phir Ek Tang Ko Uthaakar Is Prkar Mode Ki Dusre Pair Ke Ghutanon Ke Upar Aa Jaen. Ab Apne Ek Hath Se Usi Pair Ke Takhanon Ko Upar Se Pkade Tatha Dusre Hath Se Usako Pehle Ek Tarf Moden. Aesa Karne Ke Kuch Der Bad Phir Usako Dusiri Tarf Mode. Is Kriya Ko Bhi Kai Bar Karna Chahiey.

Ghutane Aur Kamr Ka Yoga-

•Garbhavastha Me Jaise-Jaise Samay Bdhta Jata Hai, Usi Ke Sath-Sath Garbh Me Bache, Garbhashay Tatha Any Chijon Ka Weight Bdhne Ke Karan Kamr Dard, Ghutanon Aur Tangon Me Dard Hone Lgata Hai. Dinabhr Kary Karne Ke Karan Kamr Aur Tangon Ki Maasapeshiyon Par Khainchav Pdane Lgata Hai. Is Karan Ghutane Aur Kamr Ka Yoga Is Avastha Me Stri Ke Lea Vishesh Labhkari Hota Hai.

•Ghutanon Aur Kamr Ka Yoga Karte Samay Sabse Pehle Apne Ghutanon Ko Mode. Iske Bad Aage Ki Or Jhuken Tatha Hathon Ki Hatheliyon Ke Sahare Apne Sharir Ko Sadhe. Aesi Avastha Me Kamr Sidhi Honi Chahiey. Is Prkar Dono Ghutanon Aur Dono Hatheliyon Ke Sahare Sharir Ko Sadhe Rahna Chahiey. Coolhen Aur Ghutane Ki Sidh Ek Si Honi Chahiey. Kndhon Aur Hathon Ki Sidh Bhi Ek Samaan Hona Bahut Jaruri Hai. Iske Bad Apne Sir Ko Niche Ki Or Jhukana Chahiey.

•Apne Hathon Ko Is Prkar Modana Chahiey Ki Stri Ka Vajan Kohaniyon Par Ho Tatha Hath Ek-Dusre Ke Samane Aur Dayin Hatheli Bayen Hath Aur Bayin Hatheli Daen Hath Ko Pkade Ho. Is Sthiti Me Kafi Samay Tak Rahna Chahiey. Iske Bad Dhire-Dhire Ghutanon Ko Lamba Karna Chahiey Aur Phir Hatheli Par Vajan Den. Ant Me Aaram Ki Mudra Me Aa Jaen.

Battakh Ki Chal Vala Yoga-

•Battakh Ki Chal Vala Yoga Karne Se Coolhen Ki Hadidayan, Us Par Sabhi Maasapeshiyon, Coolhon Ki Hadidyon Ke Upar Ka Gola Tatha Niche Ka Gola Aadi Sabhi Ka Yoga Ho Jata Hai. Is Yoga Ko Battakh Ke Samaan Aakar Vala Yoga Bhi Kahte Hain. Iska Aakar Is Prkar Hota Hai Jaise Ki Log Shauchakriya Ke Samay Baithate Hain.

•Is Yoga Ko Karne Ke Lea Jamin Par Pairon Ke Bal Baith Jana Chahiey. Iske Bad Apna Bayan Pair Bahar Ki Or Nikalen Aur Ek Kadm Aage Bdhaaye. Ab Daen Pair Ko Bahar Nikalkar Ek Kadm Aage Ki Or Bdhaaen. Isi Prkar Kamre Me Dhire-Dhire Baithkar Chalte Rahna Chahiey. Phir Thoda Aaram Karke Is Kriya Ko 4-5 Bar Karna Chahiey.

Pith Ko Kaman Ki Sthiti Me Lane Vala Yoga-

        Is Yoga Ko Karne Se Garbhavti Stri Ki Kamr Ki Maasapeshiyo, Coolhe Ki Maasapeshiyon Tatha Hadidyon Ka Sampurn Yoga Ho Jata Hai. Garbhavastha Me Agar Stri Ko Kamr Dard Ho To Is Yoga Ko Karne Se Use Labh Hota Hai.

Coolhon Ko Uthaane Vala Yoga-

•Is Yoga Ko Karne Se Coolhe Aur Pith Ki Hadidyon Tatha Maasapeshiyon Ka Yoga Hota Hai. Isse Garbhavastha Me Sthayi Mjabuti Milati Hai Aur Coolhe Bhi Bade Nahin Hote Hain.

•Is Yoga Ko Karne Ke Lea Sabse Pehle Dari Ya Kalin Bichhakar Leta Jaen. Ab Dono Ghutanon Ko Mode Tatha Apne Pairon Ko Jamin Par Sadhe Rahen. Hath Sharir Ke Dono Tarf Ho Tatha Hatheliyan Jamin Ki Tarf Taiki Ho. Iske Bad Apna Vajan Pairon Par Den. Hath Par Bhi Jor Dekar Coolhon Ko Upar Uthaane Ki Try Karen. Aesi Sthiti Me 10 Sekend Tak Bane Rahna Chahiey. Ant Me Dhire-Dhire Coolhon Ko Jamin Par Tech Den.

•Garbhavti Stri Ko Apni Sharirik Kshamata Ke Anusar Hi Yoga Karna Chahiey.

Pith Ko Golakar Sthiti Me Lane Vala Yoga-

•Is Yoga Ko Karne Se Pith Aur Kamr Ki Maasapeshiyon Ko Aaram Milata Hai Tatha Kamr Dard Me Bhi Labh Milata Hai.

•Ab Sabse Pehle Niche Jhukakr, Hathon Ko Jamin Par Taika Den. Hathon Ko Shoulders(Kandhe) Ki Sidh Me Tatha Ghutanon Ko Coolhon Ki Sidh Me Rakhen. Dono Ghutanon Ke Bich Me Kuch Sthan Rakhen Taki Yoga Karte Samay Dono Ghutane Aapas Me N Takarayen. Iske Bad Pith Ko Sidha Rakhen Aur Upar Ki Or Dekhen. Ab Pith Ko Upar Uthaakar Upar Ki Or Dekhen. Ant Me Shuruaati Sthiti Me Aa Jaen. Is Yoga Ko Din Me 2-3 Bar Karna Chahiey.

•Garbhavastha Me Is Yoga Ko Karte Samay Stri Ka Peta Usaki Ridh Ki Hadd Se Kuch Der Ho Jaegga. Isse Use Thoda Sa Ajib Mahsus Ho Skata Hai. Dusra, Yoga Karte Samay Jab Stri Apna Chehara Niche Ki Or Le Jati Hai To Adhik Rakt Uske Face Ki Tarf Aane Par Use Apna Chehara Lal Aur Kuch Garm Sa Mahsus Hone Lagega. Jin Striyon Ka Bloodpreshar Adhik Ho Ya Jinhe Rbhavastha Ke Shuru Me Raktdischarge Huaa Ho, Unhen Is Yoga Ko Nahin Karna Chahiey.

Paanv Ki Aenthan Ke Lea Yoga-

•Namk Ki Kami, Rakt Snchar Me Kami, Calcium Aur Vitamin Bi Ki Kami Ke Karan Striyon Ke Pairon Tatha Pindaliyon Me Rat Ya Din Me Aenthan Si Hone Lgati Hai. Isako Rokane Ke Lea Nimnlikhit Yoga Karne Chahiey-

•Sabse Pehle Apne Pnjon Par 5 Kadm Chalna Chahiey. Phir Edi Ke Sahare 5 Kadm Pichhe Aaen. Phir Pnje Aur Edi Ke Bich Ki Jgah, Bahari Kinare Ke Sahare 5 Kadm Chalen. Is Yoga Ko Everyday 3-4 Bar Karna Chahiey. Bhojan Me Vitamin Bi Aur Calcium Ka Adhik Prayog Karna Chahiey.

Kamr Aur Peta Ka Yoga-

•Yah Yoga Kamr Dard Tatha Ridh Ki Nichali Hadidyon Ke Dard Ke Lea Mahtvapurn Hota Hai. Is Yoga Ki Sahayata Se Striyan Apne Peta Ki Maasapeshiyon Ko Dhila Hone Se Bhi Rok Sakti Hain. Yah Yoga Prasv Ke Bad Bhi Kiya Ja Skata Hai. Garbhavastha Me Bachedani Aur Bache Ka Vajan Kamr Ki Maasapeshiyon Par Pdane Ke Karan Humesha Ke Lea Kamr Me Dard Ho Skata Hai. Islea Striyon Ko Is Yoga Ko Niyamit Rup Se Karna Chahiey.

•Kamr Aur Peta Ke Yoga Ke Lea Kalin Ya Dari Par Khade Hokar Ek Lambi Sans Len. Ghutanon Ko Aage Ki Or Jhukaen Tatha Peta Ko Andar Pith Ki Or Le Jaen. Is Avastha Ko Banae Rkhana Chahiey. Iske Bad Sans Ko Chhod Den Tatha Ghutane Sidhe Kar Den.

Kamr Ke Any Yoga-

        Kamr Ke Any Yoga Ko Karne Ke Lea Sabse Pehle Khade Hokar Apne Ek Pair Ko Ek Tarf Dhire-Dhire Le Jaen. Pair Ko Kuch Samay Ke Usi Sthiti Me Rakhen. Iske Bad Pairon Ko Dhire-Dhire Pass Me Laen. Isi Tarh Ka Yoga Dusre Pair Se Bhi Karna Chahiey.

Is Prkar Ka Yoga Aap Apne Pair Ko Aage Ki Tarf Lakar Bhi Kar Sakti Hain-

        Sabse Pehle Khade Hokar Apne Dono Hathon Ko Kamr Rakhen Aur Kamr Ke Upar Ke Bhag Ko Pehle Dahini Tarf Mode, Kuch Samay Ruken Aur Phir Sidhi Ho Jaen. Ab Lnbi Lekar Bain Or Muden. Is Yoga Ko Din Me 5-6 Bar Karna Chahiey.

Tangon Ka Yoga-

•Tangon Ki Maasapeshiyon Ka Yoga Karne Se Raktasnchar Tatha Pairon Ke Aenthan Aadi Me Labh Milata Hai.

•Is Yoga Ko Karte Samay Sabse Pehle Dari Ya Kalin Par Ek Karvat Leta Jaen. Iske Bad Apne Ek Hath Ko Upar Karke Us Par Sir Rakhen Tatha Dusre Hath Ko Apne Peta Ke Samane Rakhen. Iske Bad Tang Ko Coolhon Se Uthaakar 10 Sekend Tak Roke Rahe Tatha Dhire-Dhire Phir Tang Ko Niche Ki Or Laen. Isi Prkar Is Kriya Ko Dusiri Or Bhi Karvat Lekar Karna Chahiey.

•Tangon Ke Any Yoga Me Sabse Pehle Dari Ya Kalin Par Baith Jaen. Iske Bad Pairon Ko Failaen. Pairon Ko Isi Avastha Me 10 Sekend Tak Roken Rahen. Iske Bad Dono Pairon Ko Pass Laen. Tangon Ke Any Yoga Me Dari Par Ghutanon Ke Sahare Baithkar Pair Ko Pichhe Ki Tarf Is Prkar Rakhen Ki Ek Pair Dusre Pair Ke Upar Ho.

•Ab Dhire-Dhire Ghutanon Par Jor Dekar Apne Sharir Ka Vajan Ghutanon Par Den. 10 Tak Ginati Ginate Hue Dubara Pahli Vali Sthiti Me Lauta Aaen. Is Kriya Ko 5-6 Bar Karna Chahiey.

Yoga Karne Ke Bad Aaram-

        Yoga Karne Ke Bad Stri Ko Pura Aaram Karna Chahiey. Aankhen Band Karke Us Avastha Me Leta Jaen Jis Avastha Me Adhik Aaram Milata Ho. Is Dauran Apne Sharir Ki Maasapeshiyon Ko Dhila Chhod Den.  Apne Dimag Se Har Tarh Ki Pareshaniyon Aur Chintaon Ko Nikalkar Lagbahg 10-15 Minute Tak Aaram Se Letae Rahen.