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ऩीठ ददद फरृत ाअभ है औय काइ कायणों से ाईत्पन्न हॊता है। हालाांकक क
ु छ ाऄऩेक्षाक
ृ त सयल हॊते हैं (जैसे कक
ाऄत्यधधक कसयत मा ाऄत्यधधक फैठने से भाांसऩेशिमों भें खखिंचाव), काइ ाऄन्य जकिल हॊ सकते हैं (जैसे कक हधनिमेिेड
डडस्क, यीढ़ की सांकीणदता, मा किेरुकाओां की कभी क
े कायण सांक
ु शचत तांत्रिका) ।
भुद्दे की फात मह है कक, ाऄांतधनिडहत कायण की ऩयवाह ककए त्रफना, ाअऩकी ऩीठ दददनाक है। औय जफ ददद ज्यादा हॊ
जाता है, तॊ मह सभझ भें ाअता है कक ाअऩ तेजी से याहत चाहते हैं। ाऄच्छी खफय मह है कक ज्यादातय लॊगों कॊ कबी-
कबी मा ऩुयानी ऩीठ ददद से याहत ऩाने क
े शलए सजदयी की ाअवश्यकता नहीं हॊती है।
आऩक
े लिए सही सभाधान खॊजें
जफकक कवभबन्न प्रकाय क
े प्रबावी, गैय-सशजिकल ाईऩचाय ाईऩलब्ध हैं, मह ध्यान यखना ाअवश्यक है कक एक व्यधि
क
े शलए जॊ काभ कयता है वह दूसये क
े शलए ऩूयी तयह से ाऄप्रबावी हॊ सकता है औय कबी-कबी ाऄच्छे से ाऄधधक
नुकसान बी कय सकता है।
ाऄधधकाांि बाग क
े शलए, एक शचककत्सक द्वाया ाऄनुभॊडदत डपिनेस प्रॊग्राभ एक ऩीठ ददद ाईऩचाय मॊजना का एक
भहत्वऩूणद डहस्सा है। लक्षक्षत ाऄभ्यास ऩीठ की भाांसऩेशिमों कॊ भजफूत कय सकते हैं, लचीलाऩन फढ़ा सकते हैं औय कवश्राभ
कॊ फढ़ावा दे सकते हैं। ाआन ाईद्देश्यों क
े शलए, एक कवकल्प जॊ शचककत्सा सभुदाम भें फढ़ती स्वीक
ृ तत प्राप्त कय यहा है वह है
मॊग।
ऩीठ ददद कॊ कभ कयने भें मॊग एक सहामक ाईऩकयण हॊ सकता है। ऩीठ ददद क
े शलए काइ मॊग ाऄभ्यास हैं जॊ
थॊडी सी बी ददद कॊ दूय कयने औय याहत देने भें भदद कय सकते हैं।
क
ै से मॊग ऩीठ ददद भें भदद कयता है
जफकक ाअभतोय ऩय ऩीठ की सभस्याओां क
े ाआलाज का भुख्य रूऩ नहीं भाना जाता है, मॊग कॊ काइ लॊग ऩूयक
शचककत्सा क
े रूऩ भें पामदेभांद भानते हैं। मॊग का ाईद्देश्य ियीय, भन औय ाअत्मा क
े फीच सांतुलन की बावना की तलाि
कयने क
े शलए ियीय की प्राक
ृ ततक सुधाय क
े प्रतत प्रततकिमा कॊ ाईत्तेशजत औय कवस्तारयत कयना है। ाआसक
े शचककत्सीम प्रबाव
वस्तुताः ककसी बी फीभायी तक प
ै ल सकते हैं, औय काइ लॊगों ने ाआसे ऩीठ ददद से याहत डदलाने भें भददगाय ऩामा है।
जफ ाअऩ थेयेकऩस्ट से ाअगे फढ़ते हैं, तॊ ऩता लगाने क
े शलए एक कवकल्प फहाल हॊता है मॊग - तनाव कॊ कभ
कयने औय ाअघात ऩुनवादस क
े शलए कविेष रूऩ से फनाए गए मॊग का एक सयल रूऩ। भज़फूत कय देनेवाला मॊग ऩीठ ददद
वाले व्यधिमों क
े शलए कविेष रूऩ से ाईऩमुि है क्योंकक ाआसभें कॊाइ जकिल मा बमावह िायीरयक स्थितत िाधभल नहीं है।
ाआसक
े फजाम, कॊभल औय सयल मॊग ाअसन ऩीठ ददद क
े शलए ियीय कॊ ाअयाभ की स्थितत भें ाअयाभ कयने,
कवश्राभ कॊ प्रॊत्साडहत कयने औय ाऄांतताः लगाताय ऩीठ ददद से याहत देने क
े शलए ाईऩमॊग ककमा जाता है।
ाऄभेरयकी कामयॊप्रैक्टिक एसॊशसएिन क
े ाऄनुसाय, मह ाऄनुभान लगामा गमा है कक लगबग 80% ाअफादी ाऄऩने
जीवन भें क
ु छ त्रफिंदुओां ऩय सभस्याओां का ाऄनुबव कयती है। कविेष रूऩ से ऩीठ ददद दुधनमा बय भें कवकलाांगता का एकभाि
प्रभुख कायण है।
10 बफबगनय फ्र
ें डिी मॊगा आसन पॉय रयिीव फैक ऩैन ए
ं ड स्ट्रेंग्थेन मॊय फैक
“मॊग ऩीठ क
े ददद की कामादत्मक कवकलाांगता कॊ कभ कयने भें ाऄन्य गैय-पाभादकॊलॉशजकल ाईऩचायों क
े सभान
प्रबावी लगता है। जफ साभान्य देखबाल मा ककसी बी देखबाल की तुलना भें मह ददद की तीव्रता मा फॊरयमत कॊ कभ
कयने भें ाऄधधक प्रबावी लगता है।”
1. अधद उत्तानासन (पॉयवडद पॊल्ड हापवे वे)
िाब: ऩीठ औय यीढ़ कॊ भजफूत कयता है जॊ ाऄांतताः भुद्रा भें सुधाय कयता है। गददन औय ऩीठ का तनाव दूय कयता है। ऩेि
की भाांसऩेशिमों औय ाअगे औय ऩीछे क
े धड कॊ प
ै लाते रृए।
 ाऄऩने क
ू ल्हों, ऩैयों क
े नीचे औय हाथों की चिााइ ऩय थॊडा ाऄलग खडे यहें।
 श्वास लेना, छाती कॊ ाउऩय ाईठाना औय डपय ाऄऩनी ऩीठ कॊ ाअगे की ओय झुकाना।
 ाऄऩनी ाईांगली कॊ पिद ऩय लाएां।
 ऩैयों कॊ हाथों की तयप से यखें औय ाउऩय का ाअधा बाग ाईठाएां।
 ाअऩ सीधे खडे हॊकय साांस छॊडें।
2. ऊधदवा भुख स्वानासन (उऩवाडद प
े लसिंग डॉग)
िाब: ऩीठ कॊ भजफूत कयता है औय यीढ़ कॊ सांयेखखत कयता है। मह भहत्वऩूणद है क्योंकक सांयेखण क
े फाहय यीढ़ ियीय क
े
ाऄन्य डहस्सों ऩय तनाव डालती है औय एक बायी प्रबाव ऩैदा कयती है।
 ाऄऩने ऩैयों क
े फल पिद ऩय लेि जाएां औय ाऄऩने ऩैयों से क
ु छ ाआांच प
ै लाएां।
 ाऄऩनी फाहों कॊ सीधा कयें औय ाऄऩने धड औय ऩैयों कॊ पिद से क
ु छ ाआांच ाउऩय ाईठाएां।
 हथेली कॊ पिद ऩय दफाएां, क
ां धों कॊ नीचे कयें औय छाती कॊ ाअगे यखें।
 जाांघों औय ऩैयों कॊ पिद से ाईठाएां।
 थॊडे सभम तक साांसें यॊक
ें ।
 घुिनों ऩय झुक
ें औय चिााइ से धीये-धीये ाऄऩने धड औय भाथे कॊ नीचे कयें।
3. फािासन (चाइल्ड ऩॊज़)
िाब: तनाव औय थकान कॊ कभ कयता है, ऩीठ की भाांसऩेशिमों कॊ लांफा कयता है औय गददन औय ऩीठ क
े ददद से याहत
देता है।
 ाऄऩने घुिनॊ क
े फल फैढ़ जामे औय से िुरू कयॊ
 हाथॊ कॊ ऩैय क
े ाऄांगूठे की ओय ले जााआए
 ाऄऩनी एडी कॊ ाअयाभ दें
 सीधे फैठें, ाअगे झुक
ें , ाऄऩने धड कॊ जााँघों क
े फीच यखें
 ाऄऩने भाथे कॊ पिद से छ
ू ने दें औय कभ से कभ एक धभनि तक ऩकडें
4. चतुयंगा दण्डासना (िो प्लान्क)
िाब: ऩीठ क
े धनचले डहस्से सडहत सबी प्रभुख भाांसऩेशिमों कॊ िॊन कयता है। यीढ़ क
े ाअसऩास की भाांसऩेशिमों कॊ
भजफूत कयता है औय ाअसन भें सुधाय कयता है।
 ाऄऩने क
ां धों क
े नीचे सीधे कॊहनी क
े साथ लेि जाएां।
 ाऄऩने हाथों कॊ ाऄऩने चेहये क
े साभने ऩकडें।
 ाऄऩने ऩैय की ाईांगशलमों ऩय ाईठॊ। क
े वल ाअऩक
े पॊयाअर्म्द औय ऩैय की ाईांगशलमों कॊ पिद कॊ छ
ू ना चाडहए।
 ाअऩक
े ियीय कॊ भांशजल क
ु छ ाआांच की दूयी ऩय भांडयाना हॊगा ।
 ाऄऩने नाभब कॊ ाऄऩनी यीढ़ की ओय खींचें, ाऄऩने धनतांफों कॊ कस लें।
 कभ से कभ 10 सेक
ां ड क
े शलए ऩकडॊ औय डपय ाऄऩने ाअऩ कॊ पिद ऩय कभ कयें।
5. काऊ ऩॊज़ (फीटल्साना)
िाब: यि ऩरयसांचयण भें सुधाय, ऩीठ कॊ भजफूत कयता है औय ियीय क
े सांतुलन भें सुधाय कयता है। गांबीय ऩीठ ददद क
े
शलए, मह मॊग भुद्रा यीढ़ भें यि प्रवाह औय हीशलिंग ऩॊषक तत्व लाता है।
 सबी चाय ऩय नीचे ाईतयॊ ।
 क
ू ल्हों कॊ सीधे क
ू ल्हों औय कलााइ क
े नीचे, कॊहनी औय क
ां धों क
े नीचे सेि ककमा जाना चाडहए।
 तिि स्थितत भें क
ें द्र का शसय औय पिद ऩय देखें।
 ाऄऩने ऩेि कॊ पिद ऩय डूफने दें औय सीधे ाअगे मा थॊडा ाउऩय की ओय देखने क
े शलए शसय ाईठाएां।
 तिि चोतयपा स्थितत भें लोिें।
6. सुप्त जठया ऩरयवतदनासना (सुपऩने ट्विस्ट)
िाब: ऩीठ की भाांसऩेशिमों कॊ स्ट्रेच कयता है औय यीढ़ कॊ ऩुनव्यदवस्थित कयता है। मडद ाअऩ ऩीठ ददद से जूझ यहे हैं, तॊ
मह भुद्रा ध्यान देने मॊग्य है क्योंकक मह यीढ़ की हड्डी क
े साथ चलने वाली सबी भाांसऩेशिमों कॊ प
ै लाएगी। ऩूये डदन डेस्क
ऩय फैठने वालों क
े शलए मह किस्ट ऩॊज़ है।
 ाऄऩनी ऩीठ ऩय लेि।
 हथेशलमों का साभना कयना ऩड यहा है, बुजाओां कॊ 'T' स्थितत भें बुजाओां से फाहय लाएाँ।
 दाडहने घुिने ऩय फाएां ऩैय कॊ यखते रृए, फाएां घुिने कॊ भॊडें।
 फाएां घुिने कॊ ियीय क
े दाईं ओय, घुभा यीढ़ औय ऩीठ क
े धनचले डहस्से ऩय यखें।
 क
ां धों कॊ पिद से सऩाि यखें।
 6-10 सााँस क
े शलए ऩकडॊ।
 दूसयी तयप दॊहयाएां।
7. बिज ऩॊज (सेतु फंधा सवाांगासन)
िाब: ऩीठ की ताकत फनाता है औय यीढ़ क
े स्वास्थ्य औय लचीलेऩन की यक्षा कयता है। मह लचीलाऩन ददद कॊ कभ
कयता है औय भुद्रा भें सुधाय कयता है। ककिस्नामुिूल क
े साथ लॊगों क
े शलए ककिस्नामुिूल तांत्रिका (sciatica) कॊ खुिी
देता है।
 पिद ऩय ाऄऩनी ऩीठ क
े फल चिााइ ऩय लेि जाएां।
 फाहें ाअऩकी जाांघों क
े ककनायों ऩय हॊनी चाडहए।
 दॊनों घुिनों कॊ भॊडें, ऩैय पिद ऩय सऩाि औय क
ू ल्हे चोडााइ ाऄलग यखें।
 ऩैयों कॊ पिद से दफाएां, छाती कॊ ाईठाएां , ऩीछे औय क
ू ल्हों कॊ पिद से हिा दें।
 30 सेक
ां ड क
े शलए भुद्रा ऩकडॊ।
 ाऄऩनी ऩीठ कॊ नीचे ले ाअओ।
8. बुजंगासन (िो कॊफया ऩॊज़)
िाब: ऩीठ क
े धनचले डहस्से की कठॊयता कभ हॊ जाती है, लचीलाऩन फढ़ जाता है, धनतांफों कॊ िोंड ककमा जाता है औय
यीढ़ कॊ भजफूत ककमा जाता है।
 ऩैयों से क
ु छ ाआांच नीचे झुक
ें ।
 ाऄऩने हाथों कॊ ाऄऩने क
ां धों क
े नीचे यखें, ाईांगशलमों कॊ चिााइ क
े ाउऩय की ओय ाआांधगत कयें।
 ाऄऩने ऩैय क
े शसये कॊ नीचे दफाएां।
 धीये से शसय औय छाती कॊ पिद से ाईठाएां।
 ाऄऩने क
ां धों कॊ ाऄऩने कान औय ऩीठ से दूय खींचें।
 ाऄऩनी फाहों कॊ सीधा कयें, छाती कॊ पिद से ाईठाएां औय जाांघों क
े िीषद कॊ नीचे पिद ऩय दफाएां।
9. अधद भत्स्येन्द्रासन (सीटेड साइड ट्विस्ट)
िाब: यीढ़ क
े ाअसऩास क
े कॊभल ाउतकों क
े शलए ाऄततरयि लाब क
े साथ, ऩीठ की भाांसऩेशिमों कॊ भजफूत कयना।
 चिााइ ऩय फैठें, ाअऩक
े साभने ऩैय प
ै ला रृाअ।
 दाडहने घुिने कॊ भॊडें औय दाडहने ऩैय कॊ ाऄऩनी फाईं जाांघ क
े फाहय जभीन ऩय यखें।
 फाएां ऩैय कॊ ाऄऩने साभने यखें, मा ाऄांदय की ओय झुक
ें ।
 ाऄऩने धड कॊ दाईं ओय घुभाएां। ाऄऩने फाएां हाथ कॊ ाऄऩने दाडहने ऩैय क
े चायों ओय लऩेिें मा ाआसे सीधा कयें औय
ाआसे ाऄांदय यखें, औय ाऄऩने दाडहने हाथ कॊ ाऄऩनी धनचली यीढ़ क
े ऩीछे जभीन ऩय यखें।
10. ऩसमभभॊत्तानासन (सीटेड पॉयवडद पॊल्ड)
िाब: एक तेज हैभस्टस्ट्रांग खखिंचाव जॊ ाअऩकी ऩीठ की लांफााइ क
े शलए बी ाऄच्छा है जॊ ऩीठ क
े धनचले डहस्से कॊ याहत
देता है।
 ाऄऩने सीधे ऩैयों क
े फल पिद ऩय फैठें।
 ाऄऩनी यीढ़ की लांफााइ क
े शलए सीधे साांस लें।
 सााँस छॊडते रृए, ाऄऩने फडे ऩैय क
े ाऄांगूठे तक ऩरृाँचें औय ाऄऩने हैभस्टस्ट्रांग भें हल्का खखिंचाव भहसूस कयें।
 ाऄऩनी यीढ़ कॊ लांफा कयते रृए गहयी साांस लें। 30 सेक
ां ड क
े शलए ऩकडॊ।

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10 yoga for back pain beginners

  • 1. ऩीठ ददद फरृत ाअभ है औय काइ कायणों से ाईत्पन्न हॊता है। हालाांकक क ु छ ाऄऩेक्षाक ृ त सयल हॊते हैं (जैसे कक ाऄत्यधधक कसयत मा ाऄत्यधधक फैठने से भाांसऩेशिमों भें खखिंचाव), काइ ाऄन्य जकिल हॊ सकते हैं (जैसे कक हधनिमेिेड डडस्क, यीढ़ की सांकीणदता, मा किेरुकाओां की कभी क े कायण सांक ु शचत तांत्रिका) । भुद्दे की फात मह है कक, ाऄांतधनिडहत कायण की ऩयवाह ककए त्रफना, ाअऩकी ऩीठ दददनाक है। औय जफ ददद ज्यादा हॊ जाता है, तॊ मह सभझ भें ाअता है कक ाअऩ तेजी से याहत चाहते हैं। ाऄच्छी खफय मह है कक ज्यादातय लॊगों कॊ कबी- कबी मा ऩुयानी ऩीठ ददद से याहत ऩाने क े शलए सजदयी की ाअवश्यकता नहीं हॊती है। आऩक े लिए सही सभाधान खॊजें जफकक कवभबन्न प्रकाय क े प्रबावी, गैय-सशजिकल ाईऩचाय ाईऩलब्ध हैं, मह ध्यान यखना ाअवश्यक है कक एक व्यधि क े शलए जॊ काभ कयता है वह दूसये क े शलए ऩूयी तयह से ाऄप्रबावी हॊ सकता है औय कबी-कबी ाऄच्छे से ाऄधधक नुकसान बी कय सकता है। ाऄधधकाांि बाग क े शलए, एक शचककत्सक द्वाया ाऄनुभॊडदत डपिनेस प्रॊग्राभ एक ऩीठ ददद ाईऩचाय मॊजना का एक भहत्वऩूणद डहस्सा है। लक्षक्षत ाऄभ्यास ऩीठ की भाांसऩेशिमों कॊ भजफूत कय सकते हैं, लचीलाऩन फढ़ा सकते हैं औय कवश्राभ कॊ फढ़ावा दे सकते हैं। ाआन ाईद्देश्यों क े शलए, एक कवकल्प जॊ शचककत्सा सभुदाम भें फढ़ती स्वीक ृ तत प्राप्त कय यहा है वह है मॊग। ऩीठ ददद कॊ कभ कयने भें मॊग एक सहामक ाईऩकयण हॊ सकता है। ऩीठ ददद क े शलए काइ मॊग ाऄभ्यास हैं जॊ थॊडी सी बी ददद कॊ दूय कयने औय याहत देने भें भदद कय सकते हैं। क ै से मॊग ऩीठ ददद भें भदद कयता है जफकक ाअभतोय ऩय ऩीठ की सभस्याओां क े ाआलाज का भुख्य रूऩ नहीं भाना जाता है, मॊग कॊ काइ लॊग ऩूयक शचककत्सा क े रूऩ भें पामदेभांद भानते हैं। मॊग का ाईद्देश्य ियीय, भन औय ाअत्मा क े फीच सांतुलन की बावना की तलाि कयने क े शलए ियीय की प्राक ृ ततक सुधाय क े प्रतत प्रततकिमा कॊ ाईत्तेशजत औय कवस्तारयत कयना है। ाआसक े शचककत्सीम प्रबाव वस्तुताः ककसी बी फीभायी तक प ै ल सकते हैं, औय काइ लॊगों ने ाआसे ऩीठ ददद से याहत डदलाने भें भददगाय ऩामा है। जफ ाअऩ थेयेकऩस्ट से ाअगे फढ़ते हैं, तॊ ऩता लगाने क े शलए एक कवकल्प फहाल हॊता है मॊग - तनाव कॊ कभ कयने औय ाअघात ऩुनवादस क े शलए कविेष रूऩ से फनाए गए मॊग का एक सयल रूऩ। भज़फूत कय देनेवाला मॊग ऩीठ ददद वाले व्यधिमों क े शलए कविेष रूऩ से ाईऩमुि है क्योंकक ाआसभें कॊाइ जकिल मा बमावह िायीरयक स्थितत िाधभल नहीं है। ाआसक े फजाम, कॊभल औय सयल मॊग ाअसन ऩीठ ददद क े शलए ियीय कॊ ाअयाभ की स्थितत भें ाअयाभ कयने, कवश्राभ कॊ प्रॊत्साडहत कयने औय ाऄांतताः लगाताय ऩीठ ददद से याहत देने क े शलए ाईऩमॊग ककमा जाता है। ाऄभेरयकी कामयॊप्रैक्टिक एसॊशसएिन क े ाऄनुसाय, मह ाऄनुभान लगामा गमा है कक लगबग 80% ाअफादी ाऄऩने जीवन भें क ु छ त्रफिंदुओां ऩय सभस्याओां का ाऄनुबव कयती है। कविेष रूऩ से ऩीठ ददद दुधनमा बय भें कवकलाांगता का एकभाि प्रभुख कायण है। 10 बफबगनय फ्र ें डिी मॊगा आसन पॉय रयिीव फैक ऩैन ए ं ड स्ट्रेंग्थेन मॊय फैक
  • 2. “मॊग ऩीठ क े ददद की कामादत्मक कवकलाांगता कॊ कभ कयने भें ाऄन्य गैय-पाभादकॊलॉशजकल ाईऩचायों क े सभान प्रबावी लगता है। जफ साभान्य देखबाल मा ककसी बी देखबाल की तुलना भें मह ददद की तीव्रता मा फॊरयमत कॊ कभ कयने भें ाऄधधक प्रबावी लगता है।” 1. अधद उत्तानासन (पॉयवडद पॊल्ड हापवे वे) िाब: ऩीठ औय यीढ़ कॊ भजफूत कयता है जॊ ाऄांतताः भुद्रा भें सुधाय कयता है। गददन औय ऩीठ का तनाव दूय कयता है। ऩेि की भाांसऩेशिमों औय ाअगे औय ऩीछे क े धड कॊ प ै लाते रृए।  ाऄऩने क ू ल्हों, ऩैयों क े नीचे औय हाथों की चिााइ ऩय थॊडा ाऄलग खडे यहें।  श्वास लेना, छाती कॊ ाउऩय ाईठाना औय डपय ाऄऩनी ऩीठ कॊ ाअगे की ओय झुकाना।  ाऄऩनी ाईांगली कॊ पिद ऩय लाएां।  ऩैयों कॊ हाथों की तयप से यखें औय ाउऩय का ाअधा बाग ाईठाएां।  ाअऩ सीधे खडे हॊकय साांस छॊडें। 2. ऊधदवा भुख स्वानासन (उऩवाडद प े लसिंग डॉग) िाब: ऩीठ कॊ भजफूत कयता है औय यीढ़ कॊ सांयेखखत कयता है। मह भहत्वऩूणद है क्योंकक सांयेखण क े फाहय यीढ़ ियीय क े ाऄन्य डहस्सों ऩय तनाव डालती है औय एक बायी प्रबाव ऩैदा कयती है।  ाऄऩने ऩैयों क े फल पिद ऩय लेि जाएां औय ाऄऩने ऩैयों से क ु छ ाआांच प ै लाएां।  ाऄऩनी फाहों कॊ सीधा कयें औय ाऄऩने धड औय ऩैयों कॊ पिद से क ु छ ाआांच ाउऩय ाईठाएां।  हथेली कॊ पिद ऩय दफाएां, क ां धों कॊ नीचे कयें औय छाती कॊ ाअगे यखें।  जाांघों औय ऩैयों कॊ पिद से ाईठाएां।  थॊडे सभम तक साांसें यॊक ें ।  घुिनों ऩय झुक ें औय चिााइ से धीये-धीये ाऄऩने धड औय भाथे कॊ नीचे कयें। 3. फािासन (चाइल्ड ऩॊज़) िाब: तनाव औय थकान कॊ कभ कयता है, ऩीठ की भाांसऩेशिमों कॊ लांफा कयता है औय गददन औय ऩीठ क े ददद से याहत देता है।
  • 3.  ाऄऩने घुिनॊ क े फल फैढ़ जामे औय से िुरू कयॊ  हाथॊ कॊ ऩैय क े ाऄांगूठे की ओय ले जााआए  ाऄऩनी एडी कॊ ाअयाभ दें  सीधे फैठें, ाअगे झुक ें , ाऄऩने धड कॊ जााँघों क े फीच यखें  ाऄऩने भाथे कॊ पिद से छ ू ने दें औय कभ से कभ एक धभनि तक ऩकडें 4. चतुयंगा दण्डासना (िो प्लान्क) िाब: ऩीठ क े धनचले डहस्से सडहत सबी प्रभुख भाांसऩेशिमों कॊ िॊन कयता है। यीढ़ क े ाअसऩास की भाांसऩेशिमों कॊ भजफूत कयता है औय ाअसन भें सुधाय कयता है।  ाऄऩने क ां धों क े नीचे सीधे कॊहनी क े साथ लेि जाएां।  ाऄऩने हाथों कॊ ाऄऩने चेहये क े साभने ऩकडें।  ाऄऩने ऩैय की ाईांगशलमों ऩय ाईठॊ। क े वल ाअऩक े पॊयाअर्म्द औय ऩैय की ाईांगशलमों कॊ पिद कॊ छ ू ना चाडहए।  ाअऩक े ियीय कॊ भांशजल क ु छ ाआांच की दूयी ऩय भांडयाना हॊगा ।  ाऄऩने नाभब कॊ ाऄऩनी यीढ़ की ओय खींचें, ाऄऩने धनतांफों कॊ कस लें।  कभ से कभ 10 सेक ां ड क े शलए ऩकडॊ औय डपय ाऄऩने ाअऩ कॊ पिद ऩय कभ कयें। 5. काऊ ऩॊज़ (फीटल्साना) िाब: यि ऩरयसांचयण भें सुधाय, ऩीठ कॊ भजफूत कयता है औय ियीय क े सांतुलन भें सुधाय कयता है। गांबीय ऩीठ ददद क े शलए, मह मॊग भुद्रा यीढ़ भें यि प्रवाह औय हीशलिंग ऩॊषक तत्व लाता है।
  • 4.  सबी चाय ऩय नीचे ाईतयॊ ।  क ू ल्हों कॊ सीधे क ू ल्हों औय कलााइ क े नीचे, कॊहनी औय क ां धों क े नीचे सेि ककमा जाना चाडहए।  तिि स्थितत भें क ें द्र का शसय औय पिद ऩय देखें।  ाऄऩने ऩेि कॊ पिद ऩय डूफने दें औय सीधे ाअगे मा थॊडा ाउऩय की ओय देखने क े शलए शसय ाईठाएां।  तिि चोतयपा स्थितत भें लोिें। 6. सुप्त जठया ऩरयवतदनासना (सुपऩने ट्विस्ट) िाब: ऩीठ की भाांसऩेशिमों कॊ स्ट्रेच कयता है औय यीढ़ कॊ ऩुनव्यदवस्थित कयता है। मडद ाअऩ ऩीठ ददद से जूझ यहे हैं, तॊ मह भुद्रा ध्यान देने मॊग्य है क्योंकक मह यीढ़ की हड्डी क े साथ चलने वाली सबी भाांसऩेशिमों कॊ प ै लाएगी। ऩूये डदन डेस्क ऩय फैठने वालों क े शलए मह किस्ट ऩॊज़ है।  ाऄऩनी ऩीठ ऩय लेि।  हथेशलमों का साभना कयना ऩड यहा है, बुजाओां कॊ 'T' स्थितत भें बुजाओां से फाहय लाएाँ।  दाडहने घुिने ऩय फाएां ऩैय कॊ यखते रृए, फाएां घुिने कॊ भॊडें।  फाएां घुिने कॊ ियीय क े दाईं ओय, घुभा यीढ़ औय ऩीठ क े धनचले डहस्से ऩय यखें।  क ां धों कॊ पिद से सऩाि यखें।  6-10 सााँस क े शलए ऩकडॊ।  दूसयी तयप दॊहयाएां। 7. बिज ऩॊज (सेतु फंधा सवाांगासन) िाब: ऩीठ की ताकत फनाता है औय यीढ़ क े स्वास्थ्य औय लचीलेऩन की यक्षा कयता है। मह लचीलाऩन ददद कॊ कभ कयता है औय भुद्रा भें सुधाय कयता है। ककिस्नामुिूल क े साथ लॊगों क े शलए ककिस्नामुिूल तांत्रिका (sciatica) कॊ खुिी देता है।
  • 5.  पिद ऩय ाऄऩनी ऩीठ क े फल चिााइ ऩय लेि जाएां।  फाहें ाअऩकी जाांघों क े ककनायों ऩय हॊनी चाडहए।  दॊनों घुिनों कॊ भॊडें, ऩैय पिद ऩय सऩाि औय क ू ल्हे चोडााइ ाऄलग यखें।  ऩैयों कॊ पिद से दफाएां, छाती कॊ ाईठाएां , ऩीछे औय क ू ल्हों कॊ पिद से हिा दें।  30 सेक ां ड क े शलए भुद्रा ऩकडॊ।  ाऄऩनी ऩीठ कॊ नीचे ले ाअओ। 8. बुजंगासन (िो कॊफया ऩॊज़) िाब: ऩीठ क े धनचले डहस्से की कठॊयता कभ हॊ जाती है, लचीलाऩन फढ़ जाता है, धनतांफों कॊ िोंड ककमा जाता है औय यीढ़ कॊ भजफूत ककमा जाता है।  ऩैयों से क ु छ ाआांच नीचे झुक ें ।  ाऄऩने हाथों कॊ ाऄऩने क ां धों क े नीचे यखें, ाईांगशलमों कॊ चिााइ क े ाउऩय की ओय ाआांधगत कयें।  ाऄऩने ऩैय क े शसये कॊ नीचे दफाएां।  धीये से शसय औय छाती कॊ पिद से ाईठाएां।  ाऄऩने क ां धों कॊ ाऄऩने कान औय ऩीठ से दूय खींचें।  ाऄऩनी फाहों कॊ सीधा कयें, छाती कॊ पिद से ाईठाएां औय जाांघों क े िीषद कॊ नीचे पिद ऩय दफाएां। 9. अधद भत्स्येन्द्रासन (सीटेड साइड ट्विस्ट) िाब: यीढ़ क े ाअसऩास क े कॊभल ाउतकों क े शलए ाऄततरयि लाब क े साथ, ऩीठ की भाांसऩेशिमों कॊ भजफूत कयना।
  • 6.  चिााइ ऩय फैठें, ाअऩक े साभने ऩैय प ै ला रृाअ।  दाडहने घुिने कॊ भॊडें औय दाडहने ऩैय कॊ ाऄऩनी फाईं जाांघ क े फाहय जभीन ऩय यखें।  फाएां ऩैय कॊ ाऄऩने साभने यखें, मा ाऄांदय की ओय झुक ें ।  ाऄऩने धड कॊ दाईं ओय घुभाएां। ाऄऩने फाएां हाथ कॊ ाऄऩने दाडहने ऩैय क े चायों ओय लऩेिें मा ाआसे सीधा कयें औय ाआसे ाऄांदय यखें, औय ाऄऩने दाडहने हाथ कॊ ाऄऩनी धनचली यीढ़ क े ऩीछे जभीन ऩय यखें। 10. ऩसमभभॊत्तानासन (सीटेड पॉयवडद पॊल्ड) िाब: एक तेज हैभस्टस्ट्रांग खखिंचाव जॊ ाअऩकी ऩीठ की लांफााइ क े शलए बी ाऄच्छा है जॊ ऩीठ क े धनचले डहस्से कॊ याहत देता है।  ाऄऩने सीधे ऩैयों क े फल पिद ऩय फैठें।  ाऄऩनी यीढ़ की लांफााइ क े शलए सीधे साांस लें।  सााँस छॊडते रृए, ाऄऩने फडे ऩैय क े ाऄांगूठे तक ऩरृाँचें औय ाऄऩने हैभस्टस्ट्रांग भें हल्का खखिंचाव भहसूस कयें।  ाऄऩनी यीढ़ कॊ लांफा कयते रृए गहयी साांस लें। 30 सेक ां ड क े शलए ऩकडॊ।