Achhi Neend Ke Liye Yoga: Sone Se Pehle Ka 15 Minute Routine
Din bhar ka kaam, phone ki screen aur dimaag mein chalti baatein, neend na aane ki yeh sabse aam wajah hai. Body thaki hoti hai par mann shaant nahi hota. Sone se pehle ka halka yoga body aur mann dono ko batata hai ki ab aaram ka waqt hai.
Sone se pehle ka 15 minute routine
- Balasana (2 min)Maathe ko zameen ya takiye par rakhkar lambi saans. Kamar aur kandhe dheele hote hain.
- Marjariasana (1 min)Dheere dheere, saans ke saath. Din bhar ki akdan nikalti hai.
- Uttanasana (1 min)Khade hokar aage jhukein, ghutne mode, sir aur haath dheele latkne dein.
- Supta Matsyendrasana (2 min)Letkar halka twist, dono taraf. Kamar ko aaram.
- Viparita Karani (3 min)Deewar ke sahare pair upar. Pairon ki thakaan aur mann ki bechaini dono kam hoti hain.
- Bhramari (2 min)Aankhein band, saans chhodte waqt bhanware jaisi halki gunjan. Dimaag ki bhaag-daud dheemi hoti hai.
- Shavasana (4 min)Pairon se sir tak har hisse ko ek ek karke dheela chhodein. Yahin se seedha neend mein ja sakti hain.
Raat ko tez Surya Namaskar, Kapalbhati ya zor wale asana na karein. Yeh body ko jagate hain. Unhein subah ke liye rakhein, jaise subah ke 15 minute routine mein.
Saans ka ek simple tarika
Bistar par letkar 4 ginti mein saans lein aur 6 se 8 ginti mein dheere chhodein. Lambi chhodne wali saans body ko shaant mode mein laati hai. 5 se 10 baar karein. Anulom Vilom bhi sone se pehle achha kaam karta hai.
Neend behtar karne ki aadatein
- Roz ek hi time par soyein aur uthein, chhutti ke din bhi.
- Sone se 30 se 60 minute pehle phone aur TV band.
- Shaam ke baad chai aur coffee kam.
- Raat ka khaana sone se 2 se 3 ghante pehle.
- Subah ki dhoop aur din mein movement, raat ki neend ko behtar banate hain.
Agar kai hafton se neend nahi aa rahi, raat mein bahut zor se kharraate aate hain, ya din mein bahut zyada neend aati hai, toh doctor se milein. Yeh kisi health problem ka sign ho sakta hai.
Aksar poochhe jaane wale sawaal
Sone se kitni der pehle yoga karna chahiye?
Halka, shaant karne wala yoga sone se thodi der pehle ya bistar par bhi kar sakti hain. Tez yoga sone se kam se kam 2 se 3 ghante pehle khatam karein.
Neend ke liye sabse achha asana kaunsa hai?
Viparita Karani, Balasana aur Shavasana aksar sabse zyada madad karte hain, saath mein Bhramari pranayama.
Kya yoga se insomnia theek ho sakta hai?
Yoga aur achhi aadatein kai logon ki neend behtar karti hain, par lambe time ki neend ki problem mein doctor se zaroor milein.
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.
