Kapalbhati Kaise Karein: Sahi Tarika aur Kab Bilkul Na Karein
Kapalbhati ek tez saans wala pranayama hai jismein naak se zor se saans bahar phenki jaati hai aur andar saans apne aap aati hai. Yeh energy dene wala aur pet ki muscles ko kaam karwane wala practice hai, par yeh har kisi ke liye nahi hai. Isliye pehle jaanein ki kab nahi karna chahiye.
Kapalbhati na karein agar: pregnancy ho, periods chal rahe hon, high BP ya heart ki problem ho, hernia ho, pet ki recent surgery ya delivery hui ho, mirgi (epilepsy) ho, ya slip disc ho. Koi bhi health condition ho toh pehle doctor se poochhein.
Kapalbhati ka sahi tarika
- Seedha baitheinSukhasana ya Vajrasana mein, kamar seedhi, haath ghutnon par. Pet khaali ho.
- Ek lambi saans leinShuru karne se pehle aaram se ek gehri saans lein aur chhodein.
- Saans bahar phenkeinNaabhi ko jhatke se andar kheenchte hue naak se tez saans bahar chhodein. Saans lene par dhyan na dein, woh apne aap aayegi.
- Ek rhythm banayeinLagbhag ek second mein ek stroke. Kandhe aur chehra na hilein, sirf pet kaam kare.
- Round ke baad aaramHar round ke baad normal saans lein aur body ko shaant hone dein.
Beginners kitna karein
Pehle hafte ek round mein 15 se 20 stroke, aur 2 se 3 round. Har hafte thoda badhayein. Tezi se zyada zaroori hai saans ka control. Chakkar, sir dard, seene mein bechaini ya pet mein dard ho toh turant ruk jaayein.
Kapalbhati ke fayde
- Pet ki muscles kaam karti hain aur core mazboot hota hai.
- Subah karne par body mein energy aur taazgi aati hai.
- Saans ki muscles active hoti hain.
- Weight loss routine ka achha hissa ban sakta hai, par akela weight kam nahi karta. Padhein pet kam karne ke liye yoga.
Aam galtiyan
- Saans ko zor se andar kheenchnaSirf bahar phenkna active hai. Andar saans apne aap aani chahiye.
- Kandhe aur sir hilanaBody sthir rakhein, movement sirf pet se ho.
- Bahut tez aur bahut zyadaPehle hi din 100 stroke chakkar aur sir dard de sakte hain. Dheere badhayein.
- Khaane ke baad karnaKhaane ke kam se kam 3 ghante baad hi karein.
Kapalbhati ke baad shaant karne ke liye Anulom Vilom achha rehta hai.
Aksar poochhe jaane wale sawaal
Kya periods mein Kapalbhati kar sakte hain?
Nahi. Periods mein Kapalbhati avoid karein. Is dauran halki stretching, Anulom Vilom aur Bhramari behtar hain.
Kapalbhati kitni der karna chahiye?
Beginners 2 se 3 round, har round mein 15 se 20 stroke. Aadat hone par dheere dheere badhayein, par apni capacity se zyada nahi.
Kya high BP mein Kapalbhati kar sakte hain?
High BP ya heart ki problem mein Kapalbhati avoid karein. Inke liye Anulom Vilom (bina saans roke) aur Bhramari zyada safe options hain, doctor ki salah ke saath.
Kapalbhati se chakkar kyun aata hai?
Aksar bahut tez ya bahut zyada karne se. Ruk jaayein, normal saans lein, aur agli baar kam stroke aur dheemi speed se karein.
Yeh article general jaankari ke liye hai, medical salah nahi. Koi health condition, injury ya pregnancy ho toh yoga shuru karne se pehle doctor se baat karein.
