Ghar Par Yoga Kaise Shuru Karein: Beginners Ke Liye Pehle Hafte Ka Plan
Yoga shuru karne ka sabse mushkil hissa pehla hafta hota hai. Kya karein, kitna karein, sahi kar rahe hain ya nahi, in sawaalon mein hi kai log ruk jaate hain. Isliye yahan ek seedha plan hai: 7 din, roz lagbhag 20 minute, sirf aasan asanas.
Shuru karne se pehle kya chahiye
- Ek mat, ya mat na ho toh mudi hui dari. Mat kaisa lein, padhein yoga mat kaise chunein.
- Dheele, aaramdayak kapde.
- Ek chhota takiya ya mudha hua kambal, sahare ke liye.
- Khaali pet ya khaane ke 2 se 3 ghante baad ka samay. Subah sabse aasan rehta hai.
Pregnancy, haal ki surgery, high BP, heart ki problem ya koi purana dard ho toh shuru karne se pehle doctor se poochh lein.
Pehle hafte ka plan
- Din 1: Saans aur body ko jaanna5 minute aaram se baithkar gehri saans. Phir gardan, kandhe, kalaai aur ankle ki halki rotation (sukshma vyayam). Aakhir mein 5 minute Shavasana.
- Din 2: Khade hone wale asanasWarm-up ke baad Tadasana, Vrikshasana (deewar ka sahara lekar) aur Trikonasana, har ek 3 se 5 saans. Shavasana se khatam karein.
- Din 3: Baithkar stretchingSukhasana mein saans, phir Baddha Konasana (titli), Paschimottanasana (ghutne mode hue) aur baithkar halka twist. Kamar seedhi rakhna seekhein.
- Din 4: Aaram aur saansSirf 10 minute: 5 minute Anulom Vilom aur 5 minute Shavasana. Body ko recover hone ka mauka dein.
- Din 5: Peeth ke bal asanasPawanmuktasana, Setu Bandhasana (halka bridge) aur Supta Baddha Konasana. Yeh kamar aur pet ke liye aasan shuruaat hai.
- Din 6: Pet ke bal asanasMakarasana mein aaram, phir Bhujangasana (sirf thoda sa uthkar) aur Balasana. Kamar mein chubhan ho toh range chhoti rakhein.
- Din 7: Poora flowDin 2, 3 aur 5 ke 2-2 asanas milakar 20 minute ka chhota sa flow banayein. Aakhir mein 5 minute Shavasana. Pehla hafta poora!
Har asana mein utna hi jaayein jitna aaram se ho sake. Halka khinchaav theek hai, dard nahi. Ek din chhoot jaaye toh agle din wahin se shuru karein, plan dobara shuru karne ki zaroorat nahi.
Pehle hafte ki aam galtiyan
- Pehle hi din zyada karnaEk ghanta karke do din body mein dard, phir chhod dena. Roz 20 minute ek ghante se zyada kaam ka hai.
- Saans roknaAsana mein aksar saans ruk jaati hai. Har asana mein aaram se saans lete rahein.
- Doosron se compare karnaVideo mein dikhne wala asana saalon ki practice hai. Aapka aaj ka version hi sahi version hai.
- Shavasana chhod denaAakhir ke 5 minute aaram bhi practice ka hissa hain. Isse body asanas ka fayda le paati hai.
Pehle hafte ke baad kya karein
Doosre hafte isi plan ko dohraayein, bas har asana mein 1 se 2 saans zyada rukein. Teesre hafte se Surya Namaskar seekhna shuru kar sakti hain. Akele mein posture sahi hai ya nahi, yeh samajhna mushkil hota hai, isliye live class mein teacher ka dekhna bahut madad karta hai.
Aksar poochhe jaane wale sawaal
Beginners ko roz kitni der yoga karna chahiye?
Shuru mein roz 15 se 20 minute kaafi hai. Zyada der se zyada zaroori hai roz karna.
Kya bina teacher ke ghar par yoga seekh sakte hain?
Aasan asanas khud shuru kar sakti hain. Par posture ki galti khud dikhti nahi, isliye kisi teacher se kabhi kabhi check karwana achha hai, chahe online hi kyun na ho.
Yoga subah karein ya shaam ko?
Jo samay roz nibha sakein, wahi sahi hai. Subah khaali pet aasan rehta hai; shaam ko karein toh khaane ke 2 se 3 ghante baad.
Pehle hafte body mein dard ho toh kya karein?
Halki akdan normal hai aur 1 se 2 din mein chali jaati hai. Us din sirf saans aur Shavasana karein. Tez dard ho toh asana band karke doctor se poochhein.
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.
