Yoga for Neck Pain in Hindi:

Gardan Ke Dard Se Paye

Chutkara

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 Aaj ka yug unnat prodyogiki ka yug hai. Iss yug mai computer aur mobile ka
prayog sabse adhik aur vyapak tor par kiya ja raha hai. Aajkal shiksha se
lekar business tak har kam computer aur mobile ki sahayta se kiya ja raha
hai. Iske alava aajkal log adhik unnati pane ke chakkar mai bahut lambe
samay tak kam karte hai, kadi mehnat karte hai.
Lekin kya aap jante hai ki lagatar ek jagah baithkar kam karne aur computer
ka lagatar kai ghanto tak prayog karne se hamare swasth par bura asar pad
sakta hai? Ek jagah baithkar kam karne se gardan ka dard hona shuru ho jata
hai. Iske alava puri rat thik se na sone se, kam vyayam karne se bhi gardan
ka dard uthna chalu ho jata hai.
Gardan ke dard ko medical science mai cervicalgia kaha jata hai. Yeh dard
lagatar kai ghanto tak baithkar kam karne se hota hai. Iss dard se chutkara
pane ke liye log dawaiyo ka upyog karte hai aadi. Lekin ham aapko bata de ki
gardan ke dard se chutkara pane ke liye yoga ek behtar upay hai.
Yoga hamare swasth ke liye bahut jaruri hota hai. Isse hamare sharir ko kai
prakar ke rogo se nijad milta hai. To aaiye aaj jante hai ki gardan ke dard ko
dur karne ke liye koun-koun se aasano ko apnana chahiye janne ke liye
padhe Yoga for Neck Pain in Hindi.
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Yoga for Neck Pain in Hindi: Inn Aasano Se

Gardan Ka Dard Kare Dur

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Balasana (Vishram Asana)

Gardan ke dard ko thik karne ke liye balasana ek faydemand aasan hai.
Ise karne se gardan aur peeth ke dard se rahat milti hai. Iss aasan ko iss
prakar se kiya jata hai.
Ise karne ke liye sabse pehle jamin par chatai bichakar ghutne ke bal
baith jaye. Iske bad apne dono haatho ko apne sar se lagakar aage ki or
seedha rakhe aur dono hatheliyo ko aesa rakhe ki jamin ko chuye. Ab
apne hipps ko aediyo ki or le jate huye bahar ki or saans chhode.
Iss sthiti mai 15 second se lekar 1 minute tak rahe. Fir apni pehle ki sthiti
mai vapas aa jaye. Yeh aasan karne se aapke kulhe, jaangho aur pasliyo
mai lachilapan aata hai aur man bhi shant rehta hai.
Bitilasana
Yeh aasan karne se kamar aur gardan ke dard se rahat milti hai. Ise karne
ke liye sabse pehle apni pairo ko ghutno se modte huye table ke anusar
khade ho jaye. Iss avastha mai aapke pair aur haath jamin par rahenge
aur pura sharir upar ki or rahega. Iss prakar apne ghutno aur kulho ko ek
seedh mai rakhe.
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Iss mudra mai aapka dhad jamin pe samanantar rahega. Ab iss mudra mai rehte
huye lambi saans le aur apne pet ko jamin ki taraf rakhe. Fir apne sar ko upar ki
or uthaye. Iss mudra mai rehne ke bad dhire-dhire se saans chhodne ka prayas
kare. Iss aasan ko bar-bar kare. Aesa karne se merudand aur pet ki malish hogi
aur gardan ke dar se bhi chhutkara milega.
Shavasana
Yeh aasan bahut saral hota hai. Ise karne se gardan ke dard se chutkara milta
hai. Ise karne ke liye jamin par chatai bichakar seedha let jaye. Iss avastha mai
aapke dono per jamin par ek feet ki duri par rahenge aur dono haath bhi
jaangho se thodi duri par rahe.

Haatho ki dono hatheliya upar ki or khuli hui hona chahiye. Ab apni aankho ko
band, gardan seedhi, pura sharir tana hua karke sthir avastha mai aa jaye. Iske
bad 4 se 5 Lambi saans le aur chhode. Aesa karne se aapke pure sharir ko
aaram milega aur gardan ke dard se rahat milegi.

Matsyasana
Iss aasan ko karne ke liye sabse pehle jamin par chatai bichakar peeth ke bal
let jaye. Ab apne dono hatho ki kohniyo ki sahayta se apne sar aur sharir ke
pure
bhag ko jamin par rakhe. Iss sthiti mai peeth ka upari hissa aur gardan
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jamin se upar ki or uthaye. Ab apne dono haatho ko seedha kar pet ke upar

Sarvangasana
Iss aasan ko karne se pehle jamin par chatai bichakar peeth ke bal let jaye. Ab
apne dono pero ko satakar rakhe aur haatho koapni bagal mai hatheliyo ki
sahayta se satakar rakhe. Ab saans ko andar ki taraf bharkar apne dono pero
ko dhire-dhire 90 degree mai upar ki or uthane ka prayas kare. Pero ko uthane
mai apne dono haatho ka sahara le sakte hai.
Yadi aapke per seedhe nahi ho rahe hai to apne haatho ko kamar ke peeche
rakhkar or uthane ka prayas kare. Iss avastha mai aapki aankhe band aur panje
upar ki or tane huye hona chahiye.
Iss aasan ko dhire-dhire 2 minute se lekar 5 minute tak karne ki koshis kare. Fir
vapas apni avastha mai aane ke liye jis kram mai aap upar ki or uthe the usi
kram mai niche ki or aaye.
Iss aasan ko karne se motapa, sharir ki durbalta aur kad vraddhi mai laabh
milta hai. Sath hi ise karne se thyroid rog mai bhi aaram milta hai.
Trikonasana
Iss aasan ko karne ke liye apne dono pero ke bich mai kam se kam 1 feet ka
antar rakhe ur seedhe khada ho jaye. Iss avastha mai aapke dono haath
kandho
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 Saans lete huye pehle sharir ko bai aur se jukhaye aur daye hath se baaye hath
ke anguthe ko chhuye aur kandhe ki seedh mai faile baye hath ki hatheli ko
dekhte huye kuch samay is stithi mai rahe.
Fir saans andar lekar samanya stithi mai khade ho jaye aur hatho ko niche kar
saans ko chhode. Isi tarah dusri aur se kare.
Iss mudra mai thodi der rehne ke bad ise dusre haath se bhi kare. Iss tarah yeh
aasan karne se aapke parshv bhag ki charbi kam hoti hai, chaati ka vikas hota
hai aur gardan ke dard se rahat milti hai.
Natarajasana
Iss aasan ko karne se aapki gardan lachili banti hai sath hi haath, per aur snau
ka vikas bhi hota hai. Ise karne ke liye sabse pehle sidha khada ho jaye. Ab
apne daaye per ko piche ki or modiye. Ab apne daaye haath ko piche ki or
karke daaye per ke agunthe ko pakadne ki koshis kare.
Iss avastha mai aapka baaya haath samne ki or utha hua hoga aur daaya hath
piche ki or daaye per ko pakda hua hoga. Iss avastha mai thoda der rehne ke
pashchat iss aasan ko dusre per se karne ka prayas kare.
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Viparita Karani
Yeh aasan aapki gardan ke halke fluke dard se rahat dilane mai madad karega.
Iss aasan ko karne ke liye apne dono pero ko dhire-dhire deewal ki sahayta se
upar ki or uthane ka prayas kiya jata hai.
Ise karne ke liye sabse pehle jamin par peeth ke bal let jaye. Ab apne dono pero
ko deewal ki sahayta se upar ki or uthaye. Ab apni dono baaho ko failakar
sharir ke dono taraf jamin par rakh de aur hatheli ko upar ki or kholkar rakhe.
Kuch der tak iss avastha mai rahe fir gehri saans le aur chhode. Aesa karne se
aapki gardan ke pichhle hisse mai aaram milega, thakan dur hogi aur pairo ki
aethan se rahat milegi.
Greeva Sanchalan
Yeh ek aesa aasan hai jise karne se gardan se sambandhit bahut si pareshaniyo
se nijad milti hai. Iske alava jo vyakti bahut lambe samay tak ek hi sthiti mai
baithkar kaam karte hai unke liye yeh aasan karna bahut jaruri hota hai. Ise
karne ke liye aaram ki mudra mai baith jaye aur apni shvasan prakriya ko bhi
niyantrit karne ki koshis kare.
Iska niymit abhyas karne se gardan ke dard se rahat milti hai, chehre par tajgi
aur
kanti aati hai. Iske alava ise karne se tanav kam hota hai, sharir ke upari
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