Uttanasana उर्ध्वोत्तानासन आसन की विधि और लाभ
उर्ध्वोत्तानासन को रीढ़ विकृतियों में, कमजोर पैरों की स्थिति में, मोटापे में, ड्रॉपिंग शोल्डर व नैरो चेस्ट की स्थिति में योग चिकित्सक की सलाह अनुसार करना चाहिए तो लाभ मिलेगा

Uttanasana उर्ध्वोत्तानासन आसन की विधि और लाभ

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Uttanasana उर्ध्वोत्तानासन :- को रीढ़ विकृतियों में, कमजोर पैरों की स्थिति में, मोटापे में, ड्रॉपिंग शोल्डर व नैरो चेस्ट की स्थिति में योग चिकित्सक की सलाह अनुसार करना चाहिए तो लाभ मिलेगा। यह अति उत्तम और सरल आसन आपको स्फूर्तिवान और प्रसन्नचित्त बनाए रखने में सक्षम है।

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Uttanasana उर्ध्वोत्तानासन आसन विधि

सबसे पहले सावधान की मुद्रा में खड़े हो जाएं। रीढ़ व गर्दन एक सीध में रखें। इस दौरान श्वास-प्रश्वास की गति सामान्य बनाए रखें।

इसके बाद श्वास भरते हुए कंधों को पीछे कर हाथों को बगल से धीरे-धीरे ऊपर उठाएं। कंधे की सीध में आने पर हथेली की दिशा आसमान की ओर करते हुए हाथों को कान से लगा दें।

फिर कोहनियों को मोड़ते हुए विपरीत भुजाओं को पकड़े। गर्दन नीचे झुकाएं।

Uttanasana उर्ध्वोत्तानासन आसन की विधि और लाभ

अब पंजे के बल रहते हुए एड़ी उठाएं, फिर श्वास भरते हुए पंजों पर दबाव, पिण्डलियों में कसावट, जंघा की मांसपेशियों को ऊपर की ओर खींचें। नितंब को कसावट देते हुए नाभि अंदर, सीना बाहर पूरी श्वास भर लें। इस दौरान श्वास-प्रश्वास सामान्य बनाए रखें।

जंघा की मांसपेशियों को ऊपर उठाते समय घुटना भी ऊपर आएगा। ध्यान रखें इसे उठाएं पर पीछे की ओर न दबाएं।

Uttanasana उर्ध्वोत्तानासन आसन की विधि और लाभ

अब धीरे-धीरे श्वास छोड़ते हुए नाभि को संकुचित कर उड्डीयन बंध लगाकर मूलबंध भी लगा लें। बाद में कुंभक की स्थिति में कुछ क्षण रुकें।

अंत में वापस आने के लिए धीरे-धीरे विपरीत क्रम से बंध खोलते हुए वापस उसी स्थिति में आएं, जहां से आसन प्रारंभ किया था।

यह आसन और भी कई तरीकों से किया जाता है।

Uttanasana इसके लाभ

इस आसन के नियमित अभ्यास से मोटापा और शरीर की अतिरिक्त चर्बी दूर होती है। इससे डायबिटीज के मरीजों को लाभ मिलता है। रीढ़ लचीली बनने से लंबाई बढ़ाने में लाभ मिलता है। पाचन संबंधी रोग दूर होने से शरीर स्फूर्त व मन प्रफुल्लित रहता है।

Rajji Nagarkoti

My name is Abhijeet Nagarkoti . I am 31 years old. I am from dehradun, uttrakhand india . I study mechanical. I can speak three languages, Hindi, Nepali, and English. I like to write blogs and article

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