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How to do Pawanmuktasana (Wind Relieving Pose) and what are its Benefits
क
ै से करें पवनमुक्तासन (वविंड ररलीवविंग पॊज़)और क्या हैं इसक
े फायदे
ऩवनभुक्तासन, ऩवन ननष्कासन भुद्रा, ऩवन भुनक्त भुद्रा मा वविंड रयलीवविंग ऩॊज़एक आसन है। संस्क
ृ त: ऩवन फ़्रीसन; ऩवन -
ऩवन, भुक्ता - याहत मा ववभॊचन, आसन - भुद्रा; उच्चायण As - PUH-vuhn-mukt-AAHS-uh-nuh। वविंड-रयलीवविंग ऩॊज़
एक झुका रृआ आसन है जॊ सबी क
े ललए उऩमुक्त है , चाहे वे शुरुआती मा उन्नत लचवकत्सक हों। मह भुद्रा आंतों औय ऩेट
से फडी आसानी से ऩाचन गैसों कॊ छॊडने भें भदद कयती है।
1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चारहए
इस आसन का अभ्यास कयने से ऩहले आऩ अऩने ऩेट औय आंतों कॊ खाली यखना सुननश्चित कयें मा आसन कॊ कयने
से कभ से कभ चाय से छह घंटे ऩहले अऩना बॊजन कयें तावक आऩका बॊजन ऩच जाए औय अभ्यास क
े दोयान खचच
कयने क
े ललए ऩमाचप्त ऊजाच हॊ। सुफह सफसे ऩहले मॊग का अभ्यास कयना सफसे अच्छा है। लेवकन अगय आऩ मह सुफह
नहीं कय सकते हैं, तॊ शाभ कॊ इसका अभ्यास कयना ठीक है।
स्तर:फुननमादी
शैली:ववनमासा
अवधि: 10 से 60 सेक
ं ड
पुनरावृत्ति:कॊई नहीं
स्ट्रेच:ऩेट, ऩीठ क
े ननचले हहस्से, शस्त्र
मजबूती:ऩीछे, ऩाचन तंत्र, प्रजनन प्रणाली
2. क
ै से करें पवनमुक्तासन (वविंड ररलीवविंग पॊज़)
1. एक लचकनी सतह ऩय अऩनी ऩीठ ऩय सऩाट लेटें , सुननश्चित कयें वक आऩक
े ऩैय एक साथ हैं , औय आऩक
े हाथ आऩक
े
शयीय क
े फगल भें यखे गए हैं।
2. गहयी सांस लें। जैसे ही आऩ सााँस छॊडते हैं , अऩने घुटनों कॊ अऩनी छाती की ओय लाएाँ , औय अऩनी जााँघों कॊ अऩने
ऩेट ऩय दफाएाँ । अऩने हाथों कॊ अऩने ऩैयों क
े चायों ओय इस तयह यखें जैसे वक आऩ अऩने घुटनों कॊ वटका यहे हों।
3. जफ आऩ साभान्य रूऩ से सांस लेते हैं तॊ आसन भेंयहे। हय फाय जफ आऩ सााँस छॊडते हैं , तॊ सुननश्चित कयें वक आऩ
हाथों की ऩकड कॊ ऊऩयी वऩिंडली ऩय कस लें औय अऩनी छाती ऩय दफाव फढाएं। हय फाय जफ आऩ सााँस लेते हैं , तॊ
सुननश्चित कयें वक आऩने ऩकड ढीली की है।
4. सााँसछॊडेऔयआयाभकयें।तीनसेऩांचफायमहविमाकयें।
3. साविाधनयाां और अांतवविरॊि
ऩवनभुक्तासन कयने से ऩहले ध्यान यखने वाली मे क
ु छ फाते हैं।
1. अगय आऩकॊ हाल ही भें ऩेट की सजचयी रृई है तॊ इस आसन से फचना चाहहए। साथ ही , हननिमा मा फवासीय से ऩीहडत
लॊगों कॊ इस आसन से फचना चाहहए।
2. इस आसन का अभ्यास गबचवती भहहलाओं कॊ नहीं कयना चाहहए। अगय भालसक धभच आयाभदामक न हॊ तॊ भालसक
धभच वाली भहहलाएं इस आसन से फच सकती हैं।
3. महद आऩ हृदम की सभस्याओं, उच्च यक्तचाऩ, स्लिऩ हडस्क, हननिमा, ऩीठ औय गदचन की सभस्याओं मा अंडकॊष संफंधी
ववकाय से ऩीहडत हैं, तॊ आऩकॊ इस आसन से फचना चाहहए।
4. महद आऩकॊ गदचन भें चॊट लगी है , लेवकन इस आसन का अभ्यास कयने क
े ललए डॉक्टय की स्वीक
ृ तत है , तॊ आऩका
लसय पशच ऩय यहना चाहहए। आसन कयते सभम एक लुढक
े रृए मॊग क
ं फल मा स्नान तोललमा क
े साथ अऩनी गदचन का
सभथचन कयें।
4. शुरुआत क
े विप्स
हालााँवक आऩकॊ अऩने ननतंफों कॊ पशच से उठाकय यखना हॊगा, लेवकन इस आसन का अभ्यास कयते सभम अऩने ननचले
हहस्से कॊ ज़भीन ऩय यखने की कॊलशश कयें।
5. एडवाांस्ट्ड पॊज़ वररएशन्स
भुद्रा कॊ गहया कयने क
े ललए , अऩने लसय औय छाती कॊ पशच से ऊऩय उठाएं। अऩनी ठॊडी , औय अंत भें, अऩनी नाक कॊ
अऩने घुटने से स्पशच कयें।
6. पवनमुक्तासन (वविंड ररलीवविंग पॊज़)क
े लाभ
1. मह ऩेट की भांसऩेलशमों कॊ भजफूत कयता है औय ऩाचन तंत्र की आंतों औय आंतरयक अंगों की भाललश कयता है ,
इसललए प
ं सी रृई गैसों कॊ छॊडता है औय ऩाचन भें सुधाय कयता है।
2. मह ऩीठ की भांसऩेलशमों कॊ भजफूत कयता है औय फाहों औय ऩैयों की भांसऩेलशमों कॊ टॊन कयता है।
3. मह क
ू ल्हे क्षेत्र भें यक्त क
े ऩरयसंचयण भें सुधाय कयता है।
4. मह ऩीठ क
े ननचले हहस्से भें तनाव कॊ कभ कयता है।
5. मह प्रजनन अंगों कॊ उत्तेलजत कयता है औय श्रॊणण की भांसऩेलशमों की भाललश कयता है।
6. मह जांघों, ननतंफों औय ऩेट क्षेत्र भें चफीकॊ जलाने भें भदद कयता है।
7. मह ऩीठ औय गदचन कॊ प
ै लाने भें भदद कयता है।
7. पवनमुक्तासन (वविंड ररलीवविंग पॊज़) क
े पीछे का ववज्ञान
दफाव की मह प्रणाली आऩकॊ याहत देती है औय मह आऩका हदन फनाता है आऩक
े शयीय, भन औय आत्मा कॊ फरृत
आयाभ देता है। मह आसन आऩक
े शयीय की खुद कॊ ठीक कयने की क्षभता का एक कॊभल अनुस्मायक है। बफस्तय से
फाहय ननकल ने से ऩहले हय सुफह ऩहली फाय इस आसन कॊ कयना एक अच्छा ववचाय हॊ सकता है।जफ आऩ धीये-धीये
इस आसन क
े साथ अऩने शयीय कॊ जगाते हैं, तॊ आऩ देखेंगे वक आऩका शयीय हदन बय भें अनधक आयाभ से कामच
कयता है।
8. प्रारांधभक पॊज़
सुलब ऩवनभुक्तासन
अधच ऩवनभुक्तासन
9. फॉल-अप पॊज़
उत्तानऩादासना
मह मॊग आसन न क
े वल आसान है , फल्कि मह आऩक
े शयीय कॊ उन तयीकों से बी आसान कयता है , लजनकी
आऩने कबी कल्पना बी नहीं की थी। ननमनभत अभ्यास क
े साथ, आऩ देखेंगे वक अफ आऩ इसक
े बफना नहीं यहसकते!

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  • 1. How to do Pawanmuktasana (Wind Relieving Pose) and what are its Benefits क ै से करें पवनमुक्तासन (वविंड ररलीवविंग पॊज़)और क्या हैं इसक े फायदे ऩवनभुक्तासन, ऩवन ननष्कासन भुद्रा, ऩवन भुनक्त भुद्रा मा वविंड रयलीवविंग ऩॊज़एक आसन है। संस्क ृ त: ऩवन फ़्रीसन; ऩवन - ऩवन, भुक्ता - याहत मा ववभॊचन, आसन - भुद्रा; उच्चायण As - PUH-vuhn-mukt-AAHS-uh-nuh। वविंड-रयलीवविंग ऩॊज़ एक झुका रृआ आसन है जॊ सबी क े ललए उऩमुक्त है , चाहे वे शुरुआती मा उन्नत लचवकत्सक हों। मह भुद्रा आंतों औय ऩेट से फडी आसानी से ऩाचन गैसों कॊ छॊडने भें भदद कयती है। 1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चारहए इस आसन का अभ्यास कयने से ऩहले आऩ अऩने ऩेट औय आंतों कॊ खाली यखना सुननश्चित कयें मा आसन कॊ कयने से कभ से कभ चाय से छह घंटे ऩहले अऩना बॊजन कयें तावक आऩका बॊजन ऩच जाए औय अभ्यास क े दोयान खचच कयने क े ललए ऩमाचप्त ऊजाच हॊ। सुफह सफसे ऩहले मॊग का अभ्यास कयना सफसे अच्छा है। लेवकन अगय आऩ मह सुफह नहीं कय सकते हैं, तॊ शाभ कॊ इसका अभ्यास कयना ठीक है। स्तर:फुननमादी शैली:ववनमासा अवधि: 10 से 60 सेक ं ड पुनरावृत्ति:कॊई नहीं स्ट्रेच:ऩेट, ऩीठ क े ननचले हहस्से, शस्त्र मजबूती:ऩीछे, ऩाचन तंत्र, प्रजनन प्रणाली 2. क ै से करें पवनमुक्तासन (वविंड ररलीवविंग पॊज़) 1. एक लचकनी सतह ऩय अऩनी ऩीठ ऩय सऩाट लेटें , सुननश्चित कयें वक आऩक े ऩैय एक साथ हैं , औय आऩक े हाथ आऩक े शयीय क े फगल भें यखे गए हैं। 2. गहयी सांस लें। जैसे ही आऩ सााँस छॊडते हैं , अऩने घुटनों कॊ अऩनी छाती की ओय लाएाँ , औय अऩनी जााँघों कॊ अऩने ऩेट ऩय दफाएाँ । अऩने हाथों कॊ अऩने ऩैयों क े चायों ओय इस तयह यखें जैसे वक आऩ अऩने घुटनों कॊ वटका यहे हों। 3. जफ आऩ साभान्य रूऩ से सांस लेते हैं तॊ आसन भेंयहे। हय फाय जफ आऩ सााँस छॊडते हैं , तॊ सुननश्चित कयें वक आऩ हाथों की ऩकड कॊ ऊऩयी वऩिंडली ऩय कस लें औय अऩनी छाती ऩय दफाव फढाएं। हय फाय जफ आऩ सााँस लेते हैं , तॊ सुननश्चित कयें वक आऩने ऩकड ढीली की है। 4. सााँसछॊडेऔयआयाभकयें।तीनसेऩांचफायमहविमाकयें। 3. साविाधनयाां और अांतवविरॊि ऩवनभुक्तासन कयने से ऩहले ध्यान यखने वाली मे क ु छ फाते हैं।
  • 2. 1. अगय आऩकॊ हाल ही भें ऩेट की सजचयी रृई है तॊ इस आसन से फचना चाहहए। साथ ही , हननिमा मा फवासीय से ऩीहडत लॊगों कॊ इस आसन से फचना चाहहए। 2. इस आसन का अभ्यास गबचवती भहहलाओं कॊ नहीं कयना चाहहए। अगय भालसक धभच आयाभदामक न हॊ तॊ भालसक धभच वाली भहहलाएं इस आसन से फच सकती हैं। 3. महद आऩ हृदम की सभस्याओं, उच्च यक्तचाऩ, स्लिऩ हडस्क, हननिमा, ऩीठ औय गदचन की सभस्याओं मा अंडकॊष संफंधी ववकाय से ऩीहडत हैं, तॊ आऩकॊ इस आसन से फचना चाहहए। 4. महद आऩकॊ गदचन भें चॊट लगी है , लेवकन इस आसन का अभ्यास कयने क े ललए डॉक्टय की स्वीक ृ तत है , तॊ आऩका लसय पशच ऩय यहना चाहहए। आसन कयते सभम एक लुढक े रृए मॊग क ं फल मा स्नान तोललमा क े साथ अऩनी गदचन का सभथचन कयें। 4. शुरुआत क े विप्स हालााँवक आऩकॊ अऩने ननतंफों कॊ पशच से उठाकय यखना हॊगा, लेवकन इस आसन का अभ्यास कयते सभम अऩने ननचले हहस्से कॊ ज़भीन ऩय यखने की कॊलशश कयें। 5. एडवाांस्ट्ड पॊज़ वररएशन्स भुद्रा कॊ गहया कयने क े ललए , अऩने लसय औय छाती कॊ पशच से ऊऩय उठाएं। अऩनी ठॊडी , औय अंत भें, अऩनी नाक कॊ अऩने घुटने से स्पशच कयें। 6. पवनमुक्तासन (वविंड ररलीवविंग पॊज़)क े लाभ 1. मह ऩेट की भांसऩेलशमों कॊ भजफूत कयता है औय ऩाचन तंत्र की आंतों औय आंतरयक अंगों की भाललश कयता है , इसललए प ं सी रृई गैसों कॊ छॊडता है औय ऩाचन भें सुधाय कयता है। 2. मह ऩीठ की भांसऩेलशमों कॊ भजफूत कयता है औय फाहों औय ऩैयों की भांसऩेलशमों कॊ टॊन कयता है। 3. मह क ू ल्हे क्षेत्र भें यक्त क े ऩरयसंचयण भें सुधाय कयता है। 4. मह ऩीठ क े ननचले हहस्से भें तनाव कॊ कभ कयता है। 5. मह प्रजनन अंगों कॊ उत्तेलजत कयता है औय श्रॊणण की भांसऩेलशमों की भाललश कयता है। 6. मह जांघों, ननतंफों औय ऩेट क्षेत्र भें चफीकॊ जलाने भें भदद कयता है। 7. मह ऩीठ औय गदचन कॊ प ै लाने भें भदद कयता है। 7. पवनमुक्तासन (वविंड ररलीवविंग पॊज़) क े पीछे का ववज्ञान दफाव की मह प्रणाली आऩकॊ याहत देती है औय मह आऩका हदन फनाता है आऩक े शयीय, भन औय आत्मा कॊ फरृत आयाभ देता है। मह आसन आऩक े शयीय की खुद कॊ ठीक कयने की क्षभता का एक कॊभल अनुस्मायक है। बफस्तय से फाहय ननकल ने से ऩहले हय सुफह ऩहली फाय इस आसन कॊ कयना एक अच्छा ववचाय हॊ सकता है।जफ आऩ धीये-धीये इस आसन क े साथ अऩने शयीय कॊ जगाते हैं, तॊ आऩ देखेंगे वक आऩका शयीय हदन बय भें अनधक आयाभ से कामच कयता है। 8. प्रारांधभक पॊज़ सुलब ऩवनभुक्तासन अधच ऩवनभुक्तासन 9. फॉल-अप पॊज़ उत्तानऩादासना मह मॊग आसन न क े वल आसान है , फल्कि मह आऩक े शयीय कॊ उन तयीकों से बी आसान कयता है , लजनकी आऩने कबी कल्पना बी नहीं की थी। ननमनभत अभ्यास क े साथ, आऩ देखेंगे वक अफ आऩ इसक े बफना नहीं यहसकते!