Ghutno Mein Dard Ho Toh Weight Loss Yoga Kaise Karein: Modified Asanas, Bina Koode

Latika · MA in Yoga, NET QualifiedUpdated 24 October 2026 · 4 min read

Zyadatar weight loss workout koodne, daudne ya gehre squats se shuru hote hain, aur dukhte ghutne yahi nahi seh paate. Isliye ghutno ke dard wali kai women shuru karne se pehle hi haar maan leti hain. Par yoga ko badla ja sakta hai: dheere, zameen ke paas, kursi ke sahare, aur bilkul bina koode.

Yeh post is baare mein hai ki ghutne dukhte hon tab bhi weight par kaise kaam karein. Dard mein aaram ke asanas ke liye ghutno ke dard ke liye yoga padhein.

Ghutne ka dard chot ya surgery ki wajah se ho, ya sujan ho, toh pehle doctor se poochh lein. Halka khinchav theek hai; tez dard ho toh ruk jaayein.

Ghutno ke liye safe yoga ke niyam

• Koodna nahi. Ek ek pair karke dheere peeche aur aage aayein.
• Ghutna modne wale poses mein ghutna ediyon ke upar, aur doosri ungli ki seedh mein rakhein.
• Khade hote waqt ghutne kabhi lock na karein. Halki si narmi rakhein.
• Jab bhi ghutne zameen par aayein, neeche mudi hui chaadar ya cushion rakhein.
• Malasana jaise gehre squat aur Vajrasana jaise ghutno ke bal baithne wale asana dard karein toh chhod dein.
• Aage jhukne wale poses mein ghutne jitna chahiye utna modein.

Ghutno ke dard ke liye modified Surya Namaskar

Surya Namaskar weight loss ke liye poori body ka sabse achha sequence hai, aur ise ghutno ke hisaab se badla ja sakta hai:

• Aage jhukna: ghutne achhe se modein, ya haath zameen ki jagah jaanghon par rakhein.
• Lunge: dheere peeche jaayein, aur peeche wala ghutna mudi hui chaadar par rakhein.
• Plank: dono ghutne chaadar par neeche rakhein.
• Wapas aana: pair ko jhatke se aage laane ki jagah haath ki madad se aage rakhein.
• Dard wale din: poora sequence kursi par baithkar karein, saans ke saath sirf haath aur upar ki body chalayein.

2 ya 3 dheeme rounds se shuru karein, aur zyada tabhi karein jab agle din ghutne theek lagein.

Kursi aur mat ka 25 minute routine

• 5 minute kursi par warm-up: ediyon ko ghumana, ek ek pair seedha karna, aur kandhe ghumana.
• 4 minute sit-to-stand: kursi se khade hokar dheere wapas baithein, 8 se 10 baar. Isse jaanghein mazboot hoti hain, jo ghutno ko sahara deti hain.
• 4 minute kursi pakadkar khade hokar: ediyan uthana, phir kursi pakadkar chhote stance mein Virabhadrasana II.
• 5 minute modified Surya Namaskar, upar bataye tareeke se.
• 5 minute mat par: Setu Bandhasana, letkar ek ek pair uthana, side mein letkar pair uthana aur Bhujangasana.
• 2 minute Anulom Vilom, phir ghutno ke neeche takiya rakhkar Shavasana.

Khaana bhi utna hi zaroori hai

Halka yoga daudne se kam calories kharch karta hai, isliye khaana aur bhi zyada maayne rakhta hai. Har meal mein protein, thaali ka aadha hissa sabzi, aur meethe drinks aur packet snacks kam. Aur jaankari ghar baithe weight loss yoga mein hai.

Doctor ko kab dikhayein

Ghutna sooj jaaye, jawab de de, atak jaaye, raat ko dard kare, ya dard girne ya chot ke baad shuru hua ho, toh doctor ko dikhayein.

Aisi teacher ke saath karein jo aapke ghutne dekh sakein

Live class mein teacher dekh sakti hain ki aapka ghutna andar ja raha hai, aur usi waqt aasaan version bata sakti hain. Hamare 12 ke batch mein starting call mein Latika ko apne ghutne ke baare mein batayein, woh pehli class se aapke liye poses badal dengi.

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.