Kamar Dard Ke Liye Yoga: 7 Gentle Asanas aur Kab Doctor Se Milein
Ghar ka kaam, ghanton laptop par baithna, bachche ko uthana, kamar dard ki wajahein bahut hain. Zyada tar kamar dard muscles ki akdan aur kamzori se hota hai, aur ismein gentle yoga bahut madad kar sakta hai. Par pehle yeh dekh lein ki aapka dard kis tarah ka hai.
Pehle doctor se milein agar: dard pair tak jaata ho, pair mein sunnpan ya jhunjhunahat ho, chot ya girne ke baad dard shuru hua ho, bukhaar ke saath dard ho, peshab ya potty par control mein badlav ho, ya slip disc diagnose ho chuki ho. Aise mein yoga sirf doctor ya physiotherapist ki salah se karein.
Kamar dard ke liye 7 gentle asanas
- Marjariasana-Bitilasana (Cat-Cow)Saans ke saath kamar ko dheere upar-neeche. Sabse safe shuruaat. 8 se 10 baar.
- Balasana (Child's Pose)Kamar ke neeche ke hisse ko lamba aur dheela karta hai. 5 lambi saans.
- Makarasana (Crocodile)Pet ke bal letkar, haath maathe ke neeche. Kamar ko poora aaram.
- Bhujangasana (Low Cobra)Chhaati sirf thodi upar, kohniyan zameen par rakh sakti hain. Dard ho toh neeche aa jaayein.
- Setu Bandhasana (Bridge)Hips aur kamar ki muscles mazboot karta hai. Dheere upar, dheere neeche.
- Supta MatsyendrasanaLetkar dono ghutne ek taraf, halka twist. Zor se na ghumayein.
- PawanmuktasanaDono ghutne chhaati ki taraf, kamar zameen par dheeli.
Kya avoid karein
- Seedhe pairon ke saath gol kamar karke aage jhukna.
- Gehre twist aur bahut zyada peeche jhukne wale asana.
- Jhatke wali movement aur tez flow.
- Kisi bhi asana mein dard badhe toh wahin ruk jaayein. Halka stretch theek hai, dard nahi.
Roz ki aadatein jo kamar ko bachati hain
- Har 30 se 45 minute baithne ke baad uthkar 1 minute chalein ya stretch karein.
- Laptop screen aankhon ki seedh mein rakhein, taaki gardan aur kamar na jhukein.
- Neeche se kuch uthate waqt kamar nahi, ghutne modein.
- Pet aur hips ki muscles mazboot rakhein. Yahi kamar ka asli sahara hain.
Office ya laptop par lambe ghante bitati hain toh working women ke liye yoga bhi padhein. Kamar mein problem ho toh class join karne se pehle teacher ko zaroor batayein, taaki aapko modified asana mil sakein.
Aksar poochhe jaane wale sawaal
Kamar dard mein yoga karna chahiye ya aaram karna chahiye?
Aam kamar dard mein bilkul aaram ki jagah halki movement aksar jaldi aaram deti hai. Par tez dard, chot ke baad ka dard, ya pair tak jaane wala dard ho toh pehle doctor se milein.
Kya slip disc mein yoga kar sakte hain?
Slip disc mein sirf doctor ya physiotherapist ki salah se, aur teacher ki nigraani mein. Aage jhukne wale asana khaas taur par avoid karne padte hain.
Kamar dard ke liye roz kitna yoga karein?
Roz 10 se 15 minute gentle asana kaafi hain. Dard kam hone par dheere dheere strength wale asana jodein.
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.
