Pet Kam Karne Ke Liye Yoga: 7 Asanas aur Ek Zaroori Sach

Latika · MA in Yoga, NET QualifiedUpdated 12 October 2026 · 2 min read

Pet kam karna sabse common goal hai, aur ispar sabse zyada galat jaankari bhi hai. Isliye pehle ek zaroori sach.

Sirf pet se fat kam nahi hota

Body fat ek jagah se chunkar kam nahi karti. Pet ke asana pet ki muscles ko mazboot karte hain, par charbi tab kam hoti hai jab poori body ka fat kam hota hai. Iske liye chahiye: roz ki movement, sahi khaana aur achhi neend. Yoga in teeno mein madad karta hai, isliye pet kam karne ke liye yeh achha raasta hai.

Pet ke liye 7 asanas

1. 1
   Surya NamaskarPoori body chalti hai aur calories kharch hoti hain. 5 se 12 round, apni capacity ke hisaab se. Steps yahan dekhein.
2. 2
   Phalakasana (Plank)Pet, kandhe aur kamar ek saath mazboot hote hain. 15 se 30 second se shuru karein, kamar neeche na latke.
3. 3
   Naukasana (Boat Pose)Pet ki muscles ke liye. Shuru mein ghutne mod kar karein. Kamar dard ho toh avoid karein.
4. 4
   PawanmuktasanaPeeth ke bal letkar ghutne chhaati ki taraf. Pet ko halka dabata hai aur gas aur bloating mein aaram deta hai.
5. 5
   Bhujangasana (Cobra)Pet ka stretch aur kamar ki taakat. Kamar se uthein, haathon par zor na daalein.
6. 6
   Dhanurasana (Bow)Pet aur kamar dono ke liye. Pehle Bhujangasana aaram se hone lage, tab karein.
7. 7
   Utkatasana (Chair Pose)Pairon ki badi muscles kaam karti hain, jisse zyada energy kharch hoti hai, aur core bhi tight rehta hai.

Kamar dard, hernia, recent surgery, delivery ke baad ke shuru ke mahine ya pregnancy mein pet ke asana doctor ki salah se hi karein.

Roz ka 25 minute routine

• 5 minWarm-up aur joints kholna.
• 8 minSurya Namaskar.
• 8 minPlank, Naukasana, Bhujangasana, Pawanmuktasana, Utkatasana.
• 4 minAnulom Vilom aur Shavasana.

Pet ke liye khaane ki baatein

• Meethe drinks, mithai aur maida wali cheezein kam karein.
• Har meal mein protein aur sabzi rakhein, taaki pet der tak bhara rahe.
• Raat ka khaana halka aur jaldi.
• Stress aur kam neend bhi pet ke fat ko badhate hain, isliye pranayama aur neend par bhi dhyan dein.

Progress dekhne ke liye har hafte inch tape se kamar naapein. Scale se zyada sahi tasveer yahi deta hai. Poora weight loss plan ghar baithe weight loss ke liye yoga mein padhein.

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.