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"प्रत्येक वषष दुननमा भें लगबग लाखो की तादाफ घुटने की शस्त्रक्रिमा की जाती हैं औय मह संख्या प्रत्येक वषष
फढ़ती यहती है।" जजन्होंने अऩने घुटने क
े फाये भें जशकामत की है मा जजनक
े घुटने की सजषयी हुई है औय वे क
ु छ ननश्चित
कामष नहीं कय सकते हैं। मदद आऩको घुटने क
े ददष से याहत की आवश्यकता है मा घुटने क
े कायण मोग कयने भें कदिनाई
होती है, तो मे आसन आऩक
े ऩैयों को भजफूत फनाने भें भदद कय सकते हैं, अऩने घुटनों को थोडा याहत दे सकते हैं औय
अऩने दैननक जीवन भें ददष भुक्त यह सकते हैं।
लाभ
मोग वास्तव भें उन लोगों क
े जलए फहुत पामदेभंद है जो घुटने की कभजोयी मा ददष से ऩीदडत हैं। क्रवशेष आसन
घुटने को स्थिय कयने औय भांसऩेजशमों को भजफूत कयने भें भदद कयते हैं जो उजित संयेखण भें घुटने का सभथषन कयते
हैं, जैसे क्रक क्रवटस भेदिमाजलस, जो आंतरयक क्वादिसेप्स की भांसऩेजशमों को िलाता है औय ऩैय को लंफा कयने भें भदद
कयता है। मोग बी तंग भांसऩेजशमों को प
ै लाने भें भदद कयता है जो घुटनों को प
ै ला सकता है।
आसान क
े दौयान सांस लेने ऩय जोय देना हभें ध्यान क
ें दित यखता है औय जानता है क्रक हभ अऩने शयीय का
उऩमोग क
ै से कयते हैं, इसजलए हभ अत्यनधक स्ट्रेजििंग ऩय क्रविाय कयते हैं। इनभें से प्रत्येक भें सप्ताह भें तीन से िाय फाय
मोग कयने की कोजशश कयें। मदद आऩको घुटने भें कोई ददष मा खखिंिाव है, तो प्रत्येक भुिा को कभ से कभ ऩांि फाय क
े
जलए यखें औय ऩीछे हटें।
घुटने क
े ददद क
े ललए यॊग
घुटने का ददष क्रकसी बी उम्र क
े व्यनक्त को हो सकता है। इसभें, एक व्यनक्त घुटने क
े आंदोलन भें कदिनाई मा ददष
का अनुबव कयता है। घुटने की गतत न होने ऩय बी ददष भहसूस होता है। घुटने का ददष गदिमा क
े कायण बी हो सकता है।
घुटने क
े ददष मा गदिमा को बफना क्रकसी सजषयी क
े िीक क्रकमा जा सकता है। अगय आऩको मह सभस्या जल्दी हो
जाती है, तो आऩ मोग कयक
े इसे िीक कय सकते हैं। क
ु छ मोग आसन सीखें जो बफना क्रकसी सजषयी क
े गदिमा क
े इलाज
भें आऩक
े जलए पामदेभंद हैं औय आऩक
े घुटनों को भजफूत कय सकते हैं औय आऩक
े शयीय की भुिा को बी फेहतय फना
सकते हैं।
घुटने का ददष आजकल एक फहुत ही आभ सभस्या है। अगय सही सभम ऩय देखबाल न की जाए तो घुटनों क
े
ददष की मह सभस्या गंबीय हो सकती है। इसजलए, हभने घुटने क
े ददष औय अऩने घुटनों को भजफूत कयने क
े जलए मोग
की एक सूिी तैमाय की है।
घुटने क
े ददद क
े ललए यॊग व्यायाम की सूची
1. तििली आसन (बटरफ्लाई ऩॊज़)
प्रक्रिया:
आऩ क
े साभने अऩने ऩैयों क
े साथ एक फढ़ामा मोग िटाई ऩय फैिो। अऩनी यीढ़ को सीधा यखें औय अऩने ऩैयों
को घुटनों से ऊऩय झुकाएं, जैसे क्रक आऩक
े ऩैयों क
े तलवे एक-दूसये क
े साभने हों। दपय, एक तततली क
े ऩंखों की तयह,
अऩनी जांघों को ऊऩय औय नीिे ले जाएं।
बटरफ्लाई ऩॊज़ क
े लाभ:
 ऩेट क
े अंगों, अंिाशम, गुदे औय भूत्राशम भें सुधाय कयता है।
 ददल क
े साभान्य ऩरयसंियण भें सुधाय कयता है।
 बीतयी जांघों, घुटनों औय कभय तक प
ै ला हुआ है।
 ननयाशा को कभ कयने भें भदद कयता है।
 यजोननवृजि क
े संक
े तों को खत्म कयने भें भदद कयता है।
2. सेिु बंध सर्ाांगासन (तिज ऩॊज़)
प्रक्रिया:
संस्क
ृ त भें सेतु भुिा का नाभ सेतु फंध सयस्वंग है। पशष ऩय अऩनी ऩीि क
े फल लेटें औय अऩने घुटनों को भोडें।
अऩनी बुजाओं को पशष ऩय प
ै लाएँ औय उन्हें सऩाट यखें। अऩने ऩैयों औय हाथों को पशष ऩय भजफूती से दफाएं। साँस
छोडते हुए अऩने क
ू ल्हों को छत की तयप फढ़ाएँ।
तिज ऩॊज़ क
े लाभ:
 छाती, गदषन, यीढ़ को खींिता है।
 ऩीि, ननतंफ औय हैभस्टस्ट्रंग को भजफूत फनाता है।
 क
ू ल्हों को प
ै लामा जाता है।
 यक्त ऩरयसंियण भें सुधाय लाता है।
3. माजदरीआसना (क
ै ट ऩॊज)
प्रक्रिया:
बफल्ली क
े ऩास आऩकी यीढ़ की हड्डी क
े ऊऩय मोग है, अऩने क
ं धों औय घुटनों को स्थितत भें यखना सुननश्चित कयें।
अऩने जसय को पशष की ओय छोड दें, लेक्रकन अऩनी िोडी को अऩनी छाती तक न धक
े लें।
क
ै ट ऩॊज क
े लाभ:
 बफल्लल्लमाँ मोग कयती हैं जो शयीय को गभष कयती हैं औय यीढ़ को आयाभ ऩहुंिाती हैं।
 मह ऩीि औय गदषन तक प
ै ली हुई है।
 ऩेट क
े अंगों को फेहतय फनाता है औय भजफूत फनाता है।
 इससे छाती बी खुल जाती है, जजससे सांस धीभी औय धीभी हो जाती है।
4. गॊमुखासन (काऊ ऩॊज़)
प्रक्रिया:
गाम को अऩनी यीढ़ क
े तल ऩय ले जाएं , जजससे आऩक
े क
ं धे औय घुटने स्थितत भें फने यहें। अऩना जसय छत की
ओय कयें।
काऊ ऩॊज़ क
े लाभ:
 लडका मोग कयता है जो शयीय को गभष कयता है औय यीढ़ को याहत देता है।
 मह ऩीि औय गदषन तक प
ै ली हुई है।
 ऩेट क
े अंगों को फेहतय फनाता है औय भजफूत फनाता है।
 इससे छाती बी खुल जाती है, जजससे सांस धीभी औय धीभी हो जाती है।
5. भुजंगासना (कॊबरा ऩॊज़)
प्रक्रिया:
पशष ऩय लेट जाएँ औय ऩैयों औय जाँघों क
े ऊऩयी बाग को ज़भीन ऩय भजफूती से दफाएं , साँस छोडते हुए, अऩने
हाथों को सीधे अऩनी छाती को पशष ऩय लाने क
े जलए ले जाएँ , क
े वल उस ऊ
ँ िाई ऩय जहाँ आऩ अऩने प्यूबफस क
े भाध्यभ
से अऩने ऩैयों से संफंध फनाए यख सक
ें ।
कॊबरा मुद्रा क
े लाभ:
 क
ं धे औय छाती की भांसऩेजशमों भें खखिंिाव।
 ऩीि क
े ननिले दहस्से की किोयता को कभ कयता है।
 मह फाहों औय क
ं धों को भजफूत फनाता है।
 लिीलाऩन फढ़ाता है।
 ददल को जोडता है।
6. अधॊ मुख स्वानासन (डाउन र्डद डॉग ऩॊज़)
प्रक्रिया:
सफसे ऩहले अऩने घुटनों को सीधे अऩने क
ू ल्हों औय अऩने हाथों को अऩने क
ं धों क
े नीिे सेट कयें। अऩनी
हथेजलमों को प
ै लाएं , तजषनी क
े सभानांतय मा थोडा फाहय, औय अऩने ऩैय की उंगजलमों को नीिे घुभाएं। अऩनी गहयी सांस
लें औय अऩने घुटनों को पशष से उिाएं।
डाउन र्डद डॉग ऩॊज़ क
े लाभ:
 भन को शांत कयता है।
 शांत दफाव औय उदासी क
े साथ भदद कयता है।
 शयीय को ताकत देता है।
 क
ं धे, हैभस्टस्ट्रंग, फछडों, भेहयाफ औय हतथमायों का क्रवस्ताय कयता है।
 हाथ औय ऩैय भजफूत कयता है।
7. शलबासना (Locust Pose)
प्रक्रिया:
क्रटड्डी भुिा भें, िटाई ऩय सीधे लेट जाएं औय अऩने जसय औय अऩने ऩैयों को छत की ओय ले जाएं औय साथ ही
अऩने हाथ को अऩने जसय क
े ऩीछे की ओय यखें।
Locust Pose क
े लाभ:
 लिीलेऩन भें सुधाय।
 कोय को भजफूत कयता है।
 तनाव औय हल्क
े अवसाद से याहत ददलाने भें भदद कयता है।
 शयीय को ताकत देता है।
 क
ं धे, हैभस्टस्ट्रंग, फछडे, भेहयाफ औय हतथमाय फढ़ाएँ।
 हाथ औय ऩैय भजफूत कयता है।
8 त्रिकॊणासन (ट्रैंगल ऩॊज़)
प्रक्रिया:
सीधे खडे हो जाओ, अऩनी फाहों को अऩने क
ं धे क
े स्तय ऩय फढ़ाएं , श्वास साँस लें औय अऩने दादहने हाथ को
अऩने जसय क
े क्रकनाये से उिाएं। दपय, अऩने दोनों ऩैयों ऩय सभान रूऩ से अऩने शयीय क
े वजन को यखते हुए अऩनी
दादहनी बुजाओं को फाईं ओय से फाहय की ओय झुकाएँ।
ट्रैंगल ऩॊज़ क
े लाभ:
 ऩैयों, घुटने क
े आसऩास की भांसऩेजशमों, टखने क
े जोडों, क
ू ल्हों, कभय की भांसऩेजशमों, हैभस्टस्ट्रंग, फछडों, क
ं धों,
छाती औय यीढ़।
 ऩैयों, घुटनों, टखनों, एब्िोनभनल, ततयछे औय ऩीछे को भजफूत कयता है।
 ऩेट क
े अंगों क
े कामष भें सुधाय।
 तनाव औय हल्क
े अवसाद को दूय कयने भें भदद कयता है।
9. कऩॊिासन (पऩजन ऩॊज़)
प्रक्रिया:
नीिे क
ु िे भुिा भें शुरू कयें। अऩना दादहना ऩैय उिाएं ताक्रक मह आऩसे दूय हो जाए। अऩने ऩीछे अऩने फाएं ऩैय को
स्लाइि कयें। अऩने हाथों को अऩने ऩैय क
े दोनों ओय यखें। अऩनी सांस छोडें औय अऩने धड को अऩने दादहने ऩैय क
े ऊऩय
यखें। 4-5 साँस क
े जलए अऩनी स्थितत को ऩकडो।
पऩजन ऩॊज़ क
े लाभ:
 दहऩ फ्लेक्ससष को स्ट्रेि कयता है।
 ग्लूटस नभननभस को खोलता है।
 क्रऩरयपोनभिस औय ऩेसो भांसऩेजशमों को आयाभ देता है।

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How to do dhanurasana (bow pose) and what are its benefits
 

Yoga for knee pain relief

  • 1. "प्रत्येक वषष दुननमा भें लगबग लाखो की तादाफ घुटने की शस्त्रक्रिमा की जाती हैं औय मह संख्या प्रत्येक वषष फढ़ती यहती है।" जजन्होंने अऩने घुटने क े फाये भें जशकामत की है मा जजनक े घुटने की सजषयी हुई है औय वे क ु छ ननश्चित कामष नहीं कय सकते हैं। मदद आऩको घुटने क े ददष से याहत की आवश्यकता है मा घुटने क े कायण मोग कयने भें कदिनाई होती है, तो मे आसन आऩक े ऩैयों को भजफूत फनाने भें भदद कय सकते हैं, अऩने घुटनों को थोडा याहत दे सकते हैं औय अऩने दैननक जीवन भें ददष भुक्त यह सकते हैं। लाभ मोग वास्तव भें उन लोगों क े जलए फहुत पामदेभंद है जो घुटने की कभजोयी मा ददष से ऩीदडत हैं। क्रवशेष आसन घुटने को स्थिय कयने औय भांसऩेजशमों को भजफूत कयने भें भदद कयते हैं जो उजित संयेखण भें घुटने का सभथषन कयते हैं, जैसे क्रक क्रवटस भेदिमाजलस, जो आंतरयक क्वादिसेप्स की भांसऩेजशमों को िलाता है औय ऩैय को लंफा कयने भें भदद कयता है। मोग बी तंग भांसऩेजशमों को प ै लाने भें भदद कयता है जो घुटनों को प ै ला सकता है। आसान क े दौयान सांस लेने ऩय जोय देना हभें ध्यान क ें दित यखता है औय जानता है क्रक हभ अऩने शयीय का उऩमोग क ै से कयते हैं, इसजलए हभ अत्यनधक स्ट्रेजििंग ऩय क्रविाय कयते हैं। इनभें से प्रत्येक भें सप्ताह भें तीन से िाय फाय मोग कयने की कोजशश कयें। मदद आऩको घुटने भें कोई ददष मा खखिंिाव है, तो प्रत्येक भुिा को कभ से कभ ऩांि फाय क े जलए यखें औय ऩीछे हटें। घुटने क े ददद क े ललए यॊग घुटने का ददष क्रकसी बी उम्र क े व्यनक्त को हो सकता है। इसभें, एक व्यनक्त घुटने क े आंदोलन भें कदिनाई मा ददष का अनुबव कयता है। घुटने की गतत न होने ऩय बी ददष भहसूस होता है। घुटने का ददष गदिमा क े कायण बी हो सकता है। घुटने क े ददष मा गदिमा को बफना क्रकसी सजषयी क े िीक क्रकमा जा सकता है। अगय आऩको मह सभस्या जल्दी हो जाती है, तो आऩ मोग कयक े इसे िीक कय सकते हैं। क ु छ मोग आसन सीखें जो बफना क्रकसी सजषयी क े गदिमा क े इलाज भें आऩक े जलए पामदेभंद हैं औय आऩक े घुटनों को भजफूत कय सकते हैं औय आऩक े शयीय की भुिा को बी फेहतय फना सकते हैं। घुटने का ददष आजकल एक फहुत ही आभ सभस्या है। अगय सही सभम ऩय देखबाल न की जाए तो घुटनों क े ददष की मह सभस्या गंबीय हो सकती है। इसजलए, हभने घुटने क े ददष औय अऩने घुटनों को भजफूत कयने क े जलए मोग की एक सूिी तैमाय की है। घुटने क े ददद क े ललए यॊग व्यायाम की सूची 1. तििली आसन (बटरफ्लाई ऩॊज़) प्रक्रिया: आऩ क े साभने अऩने ऩैयों क े साथ एक फढ़ामा मोग िटाई ऩय फैिो। अऩनी यीढ़ को सीधा यखें औय अऩने ऩैयों को घुटनों से ऊऩय झुकाएं, जैसे क्रक आऩक े ऩैयों क े तलवे एक-दूसये क े साभने हों। दपय, एक तततली क े ऩंखों की तयह, अऩनी जांघों को ऊऩय औय नीिे ले जाएं।
  • 2. बटरफ्लाई ऩॊज़ क े लाभ:  ऩेट क े अंगों, अंिाशम, गुदे औय भूत्राशम भें सुधाय कयता है।  ददल क े साभान्य ऩरयसंियण भें सुधाय कयता है।  बीतयी जांघों, घुटनों औय कभय तक प ै ला हुआ है।  ननयाशा को कभ कयने भें भदद कयता है।  यजोननवृजि क े संक े तों को खत्म कयने भें भदद कयता है। 2. सेिु बंध सर्ाांगासन (तिज ऩॊज़) प्रक्रिया: संस्क ृ त भें सेतु भुिा का नाभ सेतु फंध सयस्वंग है। पशष ऩय अऩनी ऩीि क े फल लेटें औय अऩने घुटनों को भोडें। अऩनी बुजाओं को पशष ऩय प ै लाएँ औय उन्हें सऩाट यखें। अऩने ऩैयों औय हाथों को पशष ऩय भजफूती से दफाएं। साँस छोडते हुए अऩने क ू ल्हों को छत की तयप फढ़ाएँ। तिज ऩॊज़ क े लाभ:  छाती, गदषन, यीढ़ को खींिता है।  ऩीि, ननतंफ औय हैभस्टस्ट्रंग को भजफूत फनाता है।  क ू ल्हों को प ै लामा जाता है।  यक्त ऩरयसंियण भें सुधाय लाता है। 3. माजदरीआसना (क ै ट ऩॊज) प्रक्रिया: बफल्ली क े ऩास आऩकी यीढ़ की हड्डी क े ऊऩय मोग है, अऩने क ं धों औय घुटनों को स्थितत भें यखना सुननश्चित कयें। अऩने जसय को पशष की ओय छोड दें, लेक्रकन अऩनी िोडी को अऩनी छाती तक न धक े लें।
  • 3. क ै ट ऩॊज क े लाभ:  बफल्लल्लमाँ मोग कयती हैं जो शयीय को गभष कयती हैं औय यीढ़ को आयाभ ऩहुंिाती हैं।  मह ऩीि औय गदषन तक प ै ली हुई है।  ऩेट क े अंगों को फेहतय फनाता है औय भजफूत फनाता है।  इससे छाती बी खुल जाती है, जजससे सांस धीभी औय धीभी हो जाती है। 4. गॊमुखासन (काऊ ऩॊज़) प्रक्रिया: गाम को अऩनी यीढ़ क े तल ऩय ले जाएं , जजससे आऩक े क ं धे औय घुटने स्थितत भें फने यहें। अऩना जसय छत की ओय कयें। काऊ ऩॊज़ क े लाभ:  लडका मोग कयता है जो शयीय को गभष कयता है औय यीढ़ को याहत देता है।  मह ऩीि औय गदषन तक प ै ली हुई है।  ऩेट क े अंगों को फेहतय फनाता है औय भजफूत फनाता है।  इससे छाती बी खुल जाती है, जजससे सांस धीभी औय धीभी हो जाती है। 5. भुजंगासना (कॊबरा ऩॊज़) प्रक्रिया: पशष ऩय लेट जाएँ औय ऩैयों औय जाँघों क े ऊऩयी बाग को ज़भीन ऩय भजफूती से दफाएं , साँस छोडते हुए, अऩने हाथों को सीधे अऩनी छाती को पशष ऩय लाने क े जलए ले जाएँ , क े वल उस ऊ ँ िाई ऩय जहाँ आऩ अऩने प्यूबफस क े भाध्यभ से अऩने ऩैयों से संफंध फनाए यख सक ें ।
  • 4. कॊबरा मुद्रा क े लाभ:  क ं धे औय छाती की भांसऩेजशमों भें खखिंिाव।  ऩीि क े ननिले दहस्से की किोयता को कभ कयता है।  मह फाहों औय क ं धों को भजफूत फनाता है।  लिीलाऩन फढ़ाता है।  ददल को जोडता है। 6. अधॊ मुख स्वानासन (डाउन र्डद डॉग ऩॊज़) प्रक्रिया: सफसे ऩहले अऩने घुटनों को सीधे अऩने क ू ल्हों औय अऩने हाथों को अऩने क ं धों क े नीिे सेट कयें। अऩनी हथेजलमों को प ै लाएं , तजषनी क े सभानांतय मा थोडा फाहय, औय अऩने ऩैय की उंगजलमों को नीिे घुभाएं। अऩनी गहयी सांस लें औय अऩने घुटनों को पशष से उिाएं। डाउन र्डद डॉग ऩॊज़ क े लाभ:  भन को शांत कयता है।  शांत दफाव औय उदासी क े साथ भदद कयता है।  शयीय को ताकत देता है।  क ं धे, हैभस्टस्ट्रंग, फछडों, भेहयाफ औय हतथमायों का क्रवस्ताय कयता है।  हाथ औय ऩैय भजफूत कयता है। 7. शलबासना (Locust Pose) प्रक्रिया: क्रटड्डी भुिा भें, िटाई ऩय सीधे लेट जाएं औय अऩने जसय औय अऩने ऩैयों को छत की ओय ले जाएं औय साथ ही अऩने हाथ को अऩने जसय क े ऩीछे की ओय यखें।
  • 5. Locust Pose क े लाभ:  लिीलेऩन भें सुधाय।  कोय को भजफूत कयता है।  तनाव औय हल्क े अवसाद से याहत ददलाने भें भदद कयता है।  शयीय को ताकत देता है।  क ं धे, हैभस्टस्ट्रंग, फछडे, भेहयाफ औय हतथमाय फढ़ाएँ।  हाथ औय ऩैय भजफूत कयता है। 8 त्रिकॊणासन (ट्रैंगल ऩॊज़) प्रक्रिया: सीधे खडे हो जाओ, अऩनी फाहों को अऩने क ं धे क े स्तय ऩय फढ़ाएं , श्वास साँस लें औय अऩने दादहने हाथ को अऩने जसय क े क्रकनाये से उिाएं। दपय, अऩने दोनों ऩैयों ऩय सभान रूऩ से अऩने शयीय क े वजन को यखते हुए अऩनी दादहनी बुजाओं को फाईं ओय से फाहय की ओय झुकाएँ। ट्रैंगल ऩॊज़ क े लाभ:  ऩैयों, घुटने क े आसऩास की भांसऩेजशमों, टखने क े जोडों, क ू ल्हों, कभय की भांसऩेजशमों, हैभस्टस्ट्रंग, फछडों, क ं धों, छाती औय यीढ़।  ऩैयों, घुटनों, टखनों, एब्िोनभनल, ततयछे औय ऩीछे को भजफूत कयता है।  ऩेट क े अंगों क े कामष भें सुधाय।  तनाव औय हल्क े अवसाद को दूय कयने भें भदद कयता है। 9. कऩॊिासन (पऩजन ऩॊज़) प्रक्रिया: नीिे क ु िे भुिा भें शुरू कयें। अऩना दादहना ऩैय उिाएं ताक्रक मह आऩसे दूय हो जाए। अऩने ऩीछे अऩने फाएं ऩैय को स्लाइि कयें। अऩने हाथों को अऩने ऩैय क े दोनों ओय यखें। अऩनी सांस छोडें औय अऩने धड को अऩने दादहने ऩैय क े ऊऩय यखें। 4-5 साँस क े जलए अऩनी स्थितत को ऩकडो।
  • 6. पऩजन ऩॊज़ क े लाभ:  दहऩ फ्लेक्ससष को स्ट्रेि कयता है।  ग्लूटस नभननभस को खोलता है।  क्रऩरयपोनभिस औय ऩेसो भांसऩेजशमों को आयाभ देता है।