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विशेषज्ञों का कहना है वक ऩीठ ददद क
े लिए 14 सफसे अच्छे मॊग हैं आश्चमद है वक ऩीठ ददद क
े लिए सफसे अच्छा
मॊग क्या है? हभने विशेषज्ञों औय क
ु छ उत्साही मॊगगमों से सुना है औय शीषद 14 आसनों क
े साथ आए हैं जॊ देश क
े
फढ़ते ऩीठ ददद भें भदद कय सकते हैं!
1. अधॊ भुख स्वानासन (डाउनवडड प
े ससिंग डॉग)
आंकडे फताते हैं वक मॊग हय साि िॊकविमता भें फढ़ यहा है, औय मॊग एक अधॊ भुख स्वानासन की तुिना भें
अगधक िॊकविम नहीं है। मह एक ऐसी स्थितत है जॊ िास्ति भें आऩक
े ऩेट की भांसऩेलशमों भें ताकत ऩैदा कय सकती है
जॊ आऩकी ऩीठ क
े गनचिे हहस्से कॊ सहाया देने क
े लिए आिश्यक हैं। अधॊ भुख स्वानासन गुरुत्वाकषदण क
े फि कॊ
साभान्य रूऩ से यीढ़ ऩय काभ कयने िािे कविता कॊ िऩेटने का भोका देता है। क
ू ल्हे क
े जॊड कॊ भॊडने औय भॊडने की
विमा, ऩेट क
े हहस्से कॊ यीढ़ क
े कयीफ िाती है, उन्हें भजफूत कयती है। हािांवक, मह चेतािनी देता है वक इसे ठीक से
अध्यमन कयने की आिश्यकता है मा आऩ ऩा सकते हैं वक मह ददद कॊ फदतय फनाता है।
2. उर्ध्ाड भुख स्वानासन (उऩवाडड प
े ससिंग डॉग ऩॊज़)
कभय ददद क
े लिए उर्ध्ाद भुख स्वानासन बी फरृत िबािी हॊ सकता है। विशेषज्ञ मॊगगमों बी सिाह देते हैं वक िे
आऩकी यीढ़ भें ताकत फनाने भें भदद कयें। उनका भानना है वक आऩक
े ऩेट की भांसऩेलशमों कॊ खींचने से आऩकॊ एक
भजफूत धड विकलसत कयने भें भदद गभिती है, जॊ ऩीठ ददद औय कवटस्नामुशूि जैसी संफंगधत सभस्याओं से छ
ु टकाया
हदिा सकती है। जफ गनमगभत रूऩ से वकमा जाता है, तॊ मह सॊचा जाता है वक उर्ध्ाद भुख स्वानासन िंफे सभम तक
आऩक
े सभग्र यीढ़ की हड्डी क
े स्वास्थ्य भें सुधाय कय सकता है।
3. उष्ट्रासन (क
ै भल ऩॊज़)
उष्ट्रासन मॊग शुरुआत क
े लिए चुनोतीऩूणद है िेवकन जफ इस भें भहायत हालसि कयता है तॊ ऩीठ ददद क
े लिए
िबािी हॊ सकता है। मह आसन, जॊ आऩक
े शयीय क
े साभने का बाग खॊिता है, आऩकी ऩाचन शगि कॊ फेहतय फनाने
भें भदद कयता है।इस आसन कॊ कयने िािे औय ऩीछे हटने िािे िॊगों कॊ पामदा हॊगा। ऩूयी यीढ़ कॊ ऩीछे की औय टोंड
वकमा जाता है। मह भुद्रा फुजुगों द्वाया औय यीढ़ की हड्डी भें चॊट िािे िॊगों द्वाया बी आसानी से की जा सकती है।
4. भयज्यायासन - फीटिलासाना (क
ै ि ऩॊज़ - काऊ ऩॊज़)
फैक ऩेन चैरयटी ट्रस्ट फताता है वक भयज्यायासन कॊ ऩीठ ददद से ऩीहडत िॊगों क
े लिए, आभतोय ऩय गाम की भुद्रा
भें शादी कयने की सिाह देते हैं। क
ै ट-काऊ ऩॊज़ की भुद्रा कॊ थकान औय ऩुयाने ददद क
े लिए एक िबािी आसन क
े रूऩ
भें बी संक
े त हदमा जाता है। अऩने क
ं धों कॊ जभीन ऩय िाऩस घुभाएं , अगय आऩक
े क
ू ल्हों औय आऩकी यीढ़ कॊ गॊि कय
हदमा जाए, तॊ िबािी रूऩ से यीढ़ कॊ खॊिना जॊ ददद से याहत देता है।
5. गरुडासन (ईगल ऩॊज़)
मॊग क
े कई िाबों भें से एक मह है वक मह आऩक
े संतुिन कॊ फेहतय फनाता है। हािांवक, ईगि ऩॊज़ जैसी ऩीठ
ददद जैसी स्थिततमों का िदशदन कयते सभम अऩने संतुिन कॊ फनाए यखना भुश्किि हॊ सकता है। सोबाग्य से स्थितत कॊ
आसानी से अनुक
ू लित वकमा जा सकता है। फस िेट जाएं औय क
े िि ईगि ऩॊज़ का अभ्यास कयें जॊ आऩकी ऩीठ ऩय
दफाि कॊ कभ कयेगा।
6. उत्थिता टिकॊणासन (एक्सिेंडेड ट्रामंगल ऩॊज़)
अनुसंधान से ऩता चिता है वक ऩीठ ददद िािे 50% से अगधक िॊग अऩना अगधकांश हदन काभ ऩय फैठे यहते हैं।
उश्किता त्रिकॊणासन कॊ उन दैगनक ददद औय ददद कॊ कभ कयने भें भदद कयने क
े लिए िबािी भाना जाता है। स्थितत का
संिभण आऩकी भांसऩेलशमों औय जॊडों कॊ आयाभ कयने भें भदद कयता है, साथ ही ऩीठ भें ददद क
े अन्य िानों ऩय बी।
ऩीठ क
े गनचिे हहस्से भें ददद क
े लिए घूभते रृए उश्किता त्रिकॊणासन कॊ बी अद्भु त काभ कयने क
े लिए हदखामा गमा है।
7. असिस्तम्भासन (पामय लॊग ऩॊज़)
िंफे सभम तक तंग क
ू ल्हों कॊ ऩीठ ददद का कायण भाना जाता है। महद आऩकॊ िगता है वक आऩक
े क
ू ल्हों कॊ
कसने ऩय काभ कयने की आिश्यकता है, तॊ अग्निस्तम्भासन पामदेभंद हॊ सकता है। हािााँवक ऩॊज़ सयि औय शांत ितीत
हॊते हैं, िेवकन मॊग विशेषज्ञ फताते हैं वक आऩक
े हहऩ फ्लेक्ससद कॊ िम्बा कयने भें अग्निस्तम्भासन फरृत िबािी हॊते हैं।
मह एक्सटेंशन आऩकी ऩीठ क
े गनचिे हहस्से कॊ सहाया देता है औय बविष्य भें भांसऩेलशमों भें खखिंचाि कॊ यॊकता है।
8. टवऩयीत कयणी (लेग्स उऩ द वॊल ऩॊज़)
व्यस्त हदन क
े अंत भें सूजन िािे ऩैयों औय टखनों िािे ऩेशेिय िॊगों क
े लिए विऩयीत कयणी का सुझाि देते हैं,
क्योंवक मह स्थितत यि ििाह कॊ दॊहयाने भें भदद कयती है। महद आऩ ऩीठ ददद से ऩीहडत हैं, तॊ दीिाय ऩय ऩैय क
े हहस्से भें
खडे हॊना दददनाक हॊ सकता है। सोबाग्य से आऩ अऩनी ऩूंछ भें एक अततरयि सभथदन जॊडकय अततरयि सहामता िदान
कय सकते हैं औय हपय बी इस स्थितत का िाब उठा सकते हैं। मह फताता है वक विऩयीत कयणी आसन आऩक
े तंत्रिका
तंि क
े लिए उतना ही पामदेभंद है लजतना वक एक झऩकी िेना। भाना जाता है वक कामाकल्प इस स्थितत कॊ ऩीठ ददद क
े
िक्षणों कॊ िफंगधत कयने भें भदद कयता है।
9. सलबासन (लॊकस्ट ऩॊज़)
शुरुआती ऩरयस्थिततमों भें उन्हें औय अगधक जवटि स्थिततमों भें ढीि देने क
े लिए सिबासन कॊ आिश्यक भाना
जाता है। हािांवक, इसकी ताकत कॊ कभ नहीं आंका जाना चाहहए, खासकय जफ मह आऩकी यीढ़ कॊ भजफूत कयने की
फात आती है। जफ गनमगभत रूऩ से अभ्यास वकमा जाता है, तॊ आऩकी ऩीठ क
े अंदय भांसऩेलशमों का गनभादण कयने क
े
लिए काभ कयता है। 2009 भें वकए गए एक शॊध िॊजेक्ट भें सिबासन का इस्तेभाि वकमा गमा था जॊ मह गनष्कषद
गनकािता है वक मॊग यॊगगमों कॊ उनक
े िक्षणों का िफंधन कयने भें भदद कय सकता है।
10. सलम्बा बुजंगसाना (स्फिंक्स ऩॊज़)
सिम्बा बुजंगसाना सफसे कॊभि यीढ़ की हड्डी भें से एक है लजसे आऩ ऩीठ ददद से ऩीहडत िॊगों क
े लिए एक
आदशद कभ तीव्रता िािा फनाने का अभ्यास कय सकते हैं। हािांवक मह एक सयि फैकफैंड है, हपय बी इसक
े कई पामदे
हैं। उसक
े 2015 क
े गनष्कषों कॊ मॊगा थेयेऩी पॉय भैनेजभेंट एनएप नेक एंड िॊ फैक ऩेन नाभक ऩत्रिका द्वाया उद्धृत वकमा
गमा है, जॊ विशेष रूऩ से िॊअय फैक ऩेन से ऩीहडत िॊगों क
े लिए स्फ
िं क्स ऩॊज़ की लसपारयश कयता है।
11. फालसाना (चाइल्ड ऩॊज़)
महद आऩ अऩने ददद क
े कायण यीढ़ की हड्डी से फचने का िक्ष्य यखते हैं, तॊ फािसाना आश्चमदजनक रूऩ से एक
अच्छा औय आसान मॊग सात्रफत हॊगा। अऩने मॊग अभ्यास भें यीढ़ की हड्डी कॊ ऩीछे कयने क
े लिए इस भुद्रा का िमॊग
कयें, लजससे आऩक
े शयीय कॊ संतुिन हालसि कयने क
े लिए सभम औय गतत गभि सक
े । जफ ठीक से िदशदन वकमा जाता
है तॊ मह आऩकी यीढ़ कॊ भजफूत कयते रृए आऩकी ऩीठ कॊ आयाभ देता है।
12. सुप्टा भत्स्येन्द्रासन (सुपऩन टिस्ट)
ऩीठ क
े ददद से याहत ऩाने कॊ अक्सय यीढ़ की हड्डी का अभ्यास कयने क
े िाब क
े रूऩ भें उद्धृत वकमा जाता है
क्योंवक मह विमा आऩकी ऩीठ ऩय दफाि कॊ कभ कयता है। ऩीठ क
े ददद क
े िफंधन क
े लिए सुप्टा भत्स्येन्द्रासन एक
शगिशािी भुद्रा है, इसे सुयक्षक्षत रूऩ से कयने की आिश्यकता है। मह सिाह दी जाती है वक ऩहिे से ही अऩने स्वास्थ्य
देखबाि ऩेशेिय से ऩयाभशद कयें क्योंवक कबी-कबी स्थितत एक हगनिमेटेड हडस्क का कायण फन सकती है। सवटिपाइड
लचयॊिैक्टय जद भैककॉम आऩकॊ ऩीठ ददद से याहत ऩाने क
े लिए यीढ़ की हड्डी कॊ भॊडने का तयीका फताते हैं।
13. पलकासन (प्लैंक ऩॊज़)
जफ आऩ ऩीठ ददद का अनुबि कय यहे हों तॊ पिकासन का अभ्यास कयना उल्टा िग सकता है, हािााँवक मह
फरृत पामदेभंद हॊ सकता है। प्लैंक ऩॊज़ आऩकी ऩीठ क
े साथ ही साथ आऩक
े कॊय, हतथमाय औय किाई भें ताकत फनाने
भें आऩकी भदद कयते हैं। अऩनी स्थितत कॊ स्थिय यखें, सुगनश्कश्चत कयें वक क
ं धे औय क
ू ल्हे कताय भें हैं औय सुगनश्कश्चत कयें
वक आऩ अऩने क
ं धों कॊ भुद्रा से फाहय गनकिने क
े लिए आयाभ दें।
14. सलम्बा सावासना (कॉर्प्ड ऩॊज़)
दुगनमा भें हजायॊ की संख्या भें मॊग क
ें द्र है , उनभें से वकसी ऩय जाएाँ औय आऩ अऩना सि सिम्बा सािासना मा
सािासना क
े साथ ऩूया कयाते है। महद आऩकॊ ऩीठ ददद हॊ यहा है, तॊ सािासना दददनाक हॊ सकती है, इसलिए एक
सभतथित सिम्बा सािासना क
े साथ सभाप्त हॊने ऩय विचाय कयें। इस भुद्रा भें आऩकी ऩीठ ऩय दफाि कॊ कभ कयने भें
भदद कयने क
े लिए अऩने घुटने क
े नीचे एक गॊि तवकमा यखना शागभि है। विशेषज्ञ भांसऩेलशमों कॊ आयाभ देने क
े
लिए सिम्बा सािासना कॊ त्रफस्तय ऩय कयने की सिाह देते हैं, औय इसलिए आऩ गहयी औय आयाभदामक नींद का
आनंद िे सकते हैं।

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14 best yoga poses for back pain

  • 1. विशेषज्ञों का कहना है वक ऩीठ ददद क े लिए 14 सफसे अच्छे मॊग हैं आश्चमद है वक ऩीठ ददद क े लिए सफसे अच्छा मॊग क्या है? हभने विशेषज्ञों औय क ु छ उत्साही मॊगगमों से सुना है औय शीषद 14 आसनों क े साथ आए हैं जॊ देश क े फढ़ते ऩीठ ददद भें भदद कय सकते हैं! 1. अधॊ भुख स्वानासन (डाउनवडड प े ससिंग डॉग) आंकडे फताते हैं वक मॊग हय साि िॊकविमता भें फढ़ यहा है, औय मॊग एक अधॊ भुख स्वानासन की तुिना भें अगधक िॊकविम नहीं है। मह एक ऐसी स्थितत है जॊ िास्ति भें आऩक े ऩेट की भांसऩेलशमों भें ताकत ऩैदा कय सकती है जॊ आऩकी ऩीठ क े गनचिे हहस्से कॊ सहाया देने क े लिए आिश्यक हैं। अधॊ भुख स्वानासन गुरुत्वाकषदण क े फि कॊ साभान्य रूऩ से यीढ़ ऩय काभ कयने िािे कविता कॊ िऩेटने का भोका देता है। क ू ल्हे क े जॊड कॊ भॊडने औय भॊडने की विमा, ऩेट क े हहस्से कॊ यीढ़ क े कयीफ िाती है, उन्हें भजफूत कयती है। हािांवक, मह चेतािनी देता है वक इसे ठीक से अध्यमन कयने की आिश्यकता है मा आऩ ऩा सकते हैं वक मह ददद कॊ फदतय फनाता है। 2. उर्ध्ाड भुख स्वानासन (उऩवाडड प े ससिंग डॉग ऩॊज़)
  • 2. कभय ददद क े लिए उर्ध्ाद भुख स्वानासन बी फरृत िबािी हॊ सकता है। विशेषज्ञ मॊगगमों बी सिाह देते हैं वक िे आऩकी यीढ़ भें ताकत फनाने भें भदद कयें। उनका भानना है वक आऩक े ऩेट की भांसऩेलशमों कॊ खींचने से आऩकॊ एक भजफूत धड विकलसत कयने भें भदद गभिती है, जॊ ऩीठ ददद औय कवटस्नामुशूि जैसी संफंगधत सभस्याओं से छ ु टकाया हदिा सकती है। जफ गनमगभत रूऩ से वकमा जाता है, तॊ मह सॊचा जाता है वक उर्ध्ाद भुख स्वानासन िंफे सभम तक आऩक े सभग्र यीढ़ की हड्डी क े स्वास्थ्य भें सुधाय कय सकता है। 3. उष्ट्रासन (क ै भल ऩॊज़) उष्ट्रासन मॊग शुरुआत क े लिए चुनोतीऩूणद है िेवकन जफ इस भें भहायत हालसि कयता है तॊ ऩीठ ददद क े लिए िबािी हॊ सकता है। मह आसन, जॊ आऩक े शयीय क े साभने का बाग खॊिता है, आऩकी ऩाचन शगि कॊ फेहतय फनाने भें भदद कयता है।इस आसन कॊ कयने िािे औय ऩीछे हटने िािे िॊगों कॊ पामदा हॊगा। ऩूयी यीढ़ कॊ ऩीछे की औय टोंड वकमा जाता है। मह भुद्रा फुजुगों द्वाया औय यीढ़ की हड्डी भें चॊट िािे िॊगों द्वाया बी आसानी से की जा सकती है। 4. भयज्यायासन - फीटिलासाना (क ै ि ऩॊज़ - काऊ ऩॊज़) फैक ऩेन चैरयटी ट्रस्ट फताता है वक भयज्यायासन कॊ ऩीठ ददद से ऩीहडत िॊगों क े लिए, आभतोय ऩय गाम की भुद्रा भें शादी कयने की सिाह देते हैं। क ै ट-काऊ ऩॊज़ की भुद्रा कॊ थकान औय ऩुयाने ददद क े लिए एक िबािी आसन क े रूऩ भें बी संक े त हदमा जाता है। अऩने क ं धों कॊ जभीन ऩय िाऩस घुभाएं , अगय आऩक े क ू ल्हों औय आऩकी यीढ़ कॊ गॊि कय हदमा जाए, तॊ िबािी रूऩ से यीढ़ कॊ खॊिना जॊ ददद से याहत देता है। 5. गरुडासन (ईगल ऩॊज़)
  • 3. मॊग क े कई िाबों भें से एक मह है वक मह आऩक े संतुिन कॊ फेहतय फनाता है। हािांवक, ईगि ऩॊज़ जैसी ऩीठ ददद जैसी स्थिततमों का िदशदन कयते सभम अऩने संतुिन कॊ फनाए यखना भुश्किि हॊ सकता है। सोबाग्य से स्थितत कॊ आसानी से अनुक ू लित वकमा जा सकता है। फस िेट जाएं औय क े िि ईगि ऩॊज़ का अभ्यास कयें जॊ आऩकी ऩीठ ऩय दफाि कॊ कभ कयेगा। 6. उत्थिता टिकॊणासन (एक्सिेंडेड ट्रामंगल ऩॊज़) अनुसंधान से ऩता चिता है वक ऩीठ ददद िािे 50% से अगधक िॊग अऩना अगधकांश हदन काभ ऩय फैठे यहते हैं। उश्किता त्रिकॊणासन कॊ उन दैगनक ददद औय ददद कॊ कभ कयने भें भदद कयने क े लिए िबािी भाना जाता है। स्थितत का संिभण आऩकी भांसऩेलशमों औय जॊडों कॊ आयाभ कयने भें भदद कयता है, साथ ही ऩीठ भें ददद क े अन्य िानों ऩय बी। ऩीठ क े गनचिे हहस्से भें ददद क े लिए घूभते रृए उश्किता त्रिकॊणासन कॊ बी अद्भु त काभ कयने क े लिए हदखामा गमा है। 7. असिस्तम्भासन (पामय लॊग ऩॊज़) िंफे सभम तक तंग क ू ल्हों कॊ ऩीठ ददद का कायण भाना जाता है। महद आऩकॊ िगता है वक आऩक े क ू ल्हों कॊ कसने ऩय काभ कयने की आिश्यकता है, तॊ अग्निस्तम्भासन पामदेभंद हॊ सकता है। हािााँवक ऩॊज़ सयि औय शांत ितीत हॊते हैं, िेवकन मॊग विशेषज्ञ फताते हैं वक आऩक े हहऩ फ्लेक्ससद कॊ िम्बा कयने भें अग्निस्तम्भासन फरृत िबािी हॊते हैं। मह एक्सटेंशन आऩकी ऩीठ क े गनचिे हहस्से कॊ सहाया देता है औय बविष्य भें भांसऩेलशमों भें खखिंचाि कॊ यॊकता है। 8. टवऩयीत कयणी (लेग्स उऩ द वॊल ऩॊज़)
  • 4. व्यस्त हदन क े अंत भें सूजन िािे ऩैयों औय टखनों िािे ऩेशेिय िॊगों क े लिए विऩयीत कयणी का सुझाि देते हैं, क्योंवक मह स्थितत यि ििाह कॊ दॊहयाने भें भदद कयती है। महद आऩ ऩीठ ददद से ऩीहडत हैं, तॊ दीिाय ऩय ऩैय क े हहस्से भें खडे हॊना दददनाक हॊ सकता है। सोबाग्य से आऩ अऩनी ऩूंछ भें एक अततरयि सभथदन जॊडकय अततरयि सहामता िदान कय सकते हैं औय हपय बी इस स्थितत का िाब उठा सकते हैं। मह फताता है वक विऩयीत कयणी आसन आऩक े तंत्रिका तंि क े लिए उतना ही पामदेभंद है लजतना वक एक झऩकी िेना। भाना जाता है वक कामाकल्प इस स्थितत कॊ ऩीठ ददद क े िक्षणों कॊ िफंगधत कयने भें भदद कयता है। 9. सलबासन (लॊकस्ट ऩॊज़) शुरुआती ऩरयस्थिततमों भें उन्हें औय अगधक जवटि स्थिततमों भें ढीि देने क े लिए सिबासन कॊ आिश्यक भाना जाता है। हािांवक, इसकी ताकत कॊ कभ नहीं आंका जाना चाहहए, खासकय जफ मह आऩकी यीढ़ कॊ भजफूत कयने की फात आती है। जफ गनमगभत रूऩ से अभ्यास वकमा जाता है, तॊ आऩकी ऩीठ क े अंदय भांसऩेलशमों का गनभादण कयने क े लिए काभ कयता है। 2009 भें वकए गए एक शॊध िॊजेक्ट भें सिबासन का इस्तेभाि वकमा गमा था जॊ मह गनष्कषद गनकािता है वक मॊग यॊगगमों कॊ उनक े िक्षणों का िफंधन कयने भें भदद कय सकता है। 10. सलम्बा बुजंगसाना (स्फिंक्स ऩॊज़) सिम्बा बुजंगसाना सफसे कॊभि यीढ़ की हड्डी भें से एक है लजसे आऩ ऩीठ ददद से ऩीहडत िॊगों क े लिए एक आदशद कभ तीव्रता िािा फनाने का अभ्यास कय सकते हैं। हािांवक मह एक सयि फैकफैंड है, हपय बी इसक े कई पामदे हैं। उसक े 2015 क े गनष्कषों कॊ मॊगा थेयेऩी पॉय भैनेजभेंट एनएप नेक एंड िॊ फैक ऩेन नाभक ऩत्रिका द्वाया उद्धृत वकमा गमा है, जॊ विशेष रूऩ से िॊअय फैक ऩेन से ऩीहडत िॊगों क े लिए स्फ िं क्स ऩॊज़ की लसपारयश कयता है। 11. फालसाना (चाइल्ड ऩॊज़)
  • 5. महद आऩ अऩने ददद क े कायण यीढ़ की हड्डी से फचने का िक्ष्य यखते हैं, तॊ फािसाना आश्चमदजनक रूऩ से एक अच्छा औय आसान मॊग सात्रफत हॊगा। अऩने मॊग अभ्यास भें यीढ़ की हड्डी कॊ ऩीछे कयने क े लिए इस भुद्रा का िमॊग कयें, लजससे आऩक े शयीय कॊ संतुिन हालसि कयने क े लिए सभम औय गतत गभि सक े । जफ ठीक से िदशदन वकमा जाता है तॊ मह आऩकी यीढ़ कॊ भजफूत कयते रृए आऩकी ऩीठ कॊ आयाभ देता है। 12. सुप्टा भत्स्येन्द्रासन (सुपऩन टिस्ट) ऩीठ क े ददद से याहत ऩाने कॊ अक्सय यीढ़ की हड्डी का अभ्यास कयने क े िाब क े रूऩ भें उद्धृत वकमा जाता है क्योंवक मह विमा आऩकी ऩीठ ऩय दफाि कॊ कभ कयता है। ऩीठ क े ददद क े िफंधन क े लिए सुप्टा भत्स्येन्द्रासन एक शगिशािी भुद्रा है, इसे सुयक्षक्षत रूऩ से कयने की आिश्यकता है। मह सिाह दी जाती है वक ऩहिे से ही अऩने स्वास्थ्य देखबाि ऩेशेिय से ऩयाभशद कयें क्योंवक कबी-कबी स्थितत एक हगनिमेटेड हडस्क का कायण फन सकती है। सवटिपाइड लचयॊिैक्टय जद भैककॉम आऩकॊ ऩीठ ददद से याहत ऩाने क े लिए यीढ़ की हड्डी कॊ भॊडने का तयीका फताते हैं। 13. पलकासन (प्लैंक ऩॊज़) जफ आऩ ऩीठ ददद का अनुबि कय यहे हों तॊ पिकासन का अभ्यास कयना उल्टा िग सकता है, हािााँवक मह फरृत पामदेभंद हॊ सकता है। प्लैंक ऩॊज़ आऩकी ऩीठ क े साथ ही साथ आऩक े कॊय, हतथमाय औय किाई भें ताकत फनाने
  • 6. भें आऩकी भदद कयते हैं। अऩनी स्थितत कॊ स्थिय यखें, सुगनश्कश्चत कयें वक क ं धे औय क ू ल्हे कताय भें हैं औय सुगनश्कश्चत कयें वक आऩ अऩने क ं धों कॊ भुद्रा से फाहय गनकिने क े लिए आयाभ दें। 14. सलम्बा सावासना (कॉर्प्ड ऩॊज़) दुगनमा भें हजायॊ की संख्या भें मॊग क ें द्र है , उनभें से वकसी ऩय जाएाँ औय आऩ अऩना सि सिम्बा सािासना मा सािासना क े साथ ऩूया कयाते है। महद आऩकॊ ऩीठ ददद हॊ यहा है, तॊ सािासना दददनाक हॊ सकती है, इसलिए एक सभतथित सिम्बा सािासना क े साथ सभाप्त हॊने ऩय विचाय कयें। इस भुद्रा भें आऩकी ऩीठ ऩय दफाि कॊ कभ कयने भें भदद कयने क े लिए अऩने घुटने क े नीचे एक गॊि तवकमा यखना शागभि है। विशेषज्ञ भांसऩेलशमों कॊ आयाभ देने क े लिए सिम्बा सािासना कॊ त्रफस्तय ऩय कयने की सिाह देते हैं, औय इसलिए आऩ गहयी औय आयाभदामक नींद का आनंद िे सकते हैं।