Ghutno Ke Dard Ke Liye Yoga: 7 Gentle Asanas aur Kya Na Karein

Latika · MA in Yoga, NET QualifiedUpdated 17 October 2026 · 4 min read

Seedhiyan chadhte waqt, zameen par baithkar uthte waqt ya der tak khade rehne ke baad ghutnon mein dard, yeh bahut si women ki aam shikayat hai. Aksar wajah hoti hai ghutne ke aas-paas ki muscles ka kamzor hona, khaas kar jaangh (thigh) ki.

Gentle yoga in muscles ko dheere dheere mazboot karta hai aur ghutne ki movement aasan banata hai. Yahan sirf woh asanas hain jinmein ghutne par vajan ya jhatka nahi padta.

Pehle doctor ya physiotherapist se milein agar: ghutne mein soojan ya garmaahat ho, chot ke baad dard shuru hua ho, ghutna atak jaata ho ya achanak jawab de deta ho, haal hi mein surgery hui ho, ya dard raat ko bhi bana rehta ho. Aise mein yoga unki salah se hi karein.

Ghutno ke dard ke liye 7 gentle asanas

1. 1
   Janu Chalan (ghutne ki halki movement)Pair seedhe karke baithein. Ghutne ke neeche haath rakhkar pair ko 10 baar dheere modein aur seedha karein. Yeh warm-up hai, dard ho toh range chhoti rakhein.
2. 2
   Quad set (jaangh kasna)Pair seedhe, ghutne ke neeche ek mudha hua towel rakhein. Jaangh kaskar towel ko neeche dabayein, 5 ginti rokein, chhodein. 10 baar har pair.
3. 3
   Ek pair upar uthanaPeeth ke bal letein ya haath peeche rakhkar baithein. Ek ghutna mod lein, doosra pair seedha rakhkar dheere ek foot tak uthayein, 3 ginti rokein, neeche laayein. 8 se 10 baar har pair.
4. 4
   Supta Padangusthasana (strap ke saath)Peeth ke bal letkar ek pair ke panje par dupatta ya strap phansayein aur pair ko aaram se upar le jaayein. Ghutna thoda mudha rahe toh bhi theek hai. 20 se 30 second har pair.
5. 5
   Setu Bandhasana (halka bridge)Peeth ke bal, ghutne mode, pair hip-width par. Hips ko thoda sa uthayein, 3 se 5 saans rokein. Ghutne andar ki taraf na girne dein.
6. 6
   Tadasana (deewar ke sahare)Deewar se peeth lagakar seedhe khade hon, vajan dono pairon par barabar. Jaangh halke se kasein, 5 saans. Khade hone ka sahi tarika ghutnon ka bojh kam karta hai.
7. 7
   Kursi par Utkatasana (aadha)Kursi ke aage khade hokar aise baithein jaise kursi par baithne wale hon, par sirf thoda sa neeche jaayein aur wapas uthein. Ghutne panjon se aage na jaayein. 5 se 8 baar.

Yeh routine roz 15 se 20 minute kaafi hai. Asanas ke beech dard 10 mein se 3 se upar jaaye toh us asana ko chhod dein ya range kam karein. Halka khinchaav theek hai, tez ya chubhne wala dard nahi.

Ghutno ke dard mein in se bachein

• Vajrasana, Padmasana aur der tak paalthi maarkar baithna, jab tak dard na jaaye.
• Gehre squats aur ghutne mod kar zameen par baithna.
• Kudna, jumping jacks aur tez Surya Namaskar.
• Ghutne ko andar ya bahar ghumana (twist) jab pair zameen par tika ho.

Zameen par baithna mushkil ho toh asanas kursi ya bed par bhi kar sakti hain. Ghutne ke neeche takiya ya mudha hua kambal rakhna bilkul theek hai.

Roz ki choti aadatein

• Der tak ek hi position mein na baithein. Har ghante uthkar 2 minute chalein.
• Seedhiyan chadhte waqt railing pakdein aur poora pair seedhi par rakhein.
• Ghar mein bhi chappal pehnein jo pair ko sahi sahara de.
• Vajan zyada hai toh dheere dheere kam karna ghutnon ke liye bhi achha hai. Padhein ghar par weight loss ke liye yoga.

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.