Yoga sadiyon se sharirik, maansik, aur bhavnatmak kalyaan ke liye abhyaas kiya ja raha hai. Aaj ke tez gati wale samay mein, bahut se log chinta aur tanav se joojh rahe hain, aur yoga ne in chunautiyon ko sambhalne ke liye ek shaktishali upkaran ke roop mein ubhara hai. Dhyan aur vishraam takneekon ko shaamil karke, yoga chinta ko kam karne aur shaant aur santulan ki bhavna ko badhava dene ke liye ek samagra drishtikon pradaan karta hai. Is lekh mein, hum chinta nivaran ke liye sabse acche yoga aasan, saans lene ki takneek, dhyan abhyaas, aur dhyaan takneekon ka pata lagaenge jo yoga abhyaas mein shaamil kiye ja sakte hain. Iske alava, hum yoga ke panic attacks aur chinta vikar ko sambhalne ke liye sambhavit labhon par charcha karenge, saath hi aahar ki salaah aur anya chikitsa ke roopon ke saath yoga ke prabhav ko badhane mein sahayak bhumika par bhi vichar karenge.
Chinta nivaran ke liye sabse acche yoga aasan kaun se hain?
Kuch yoga aasan vishesh roop se chinta ko kam karne aur vishraam ko badhava dene ke liye prabhavi hote hain. Aage ki taraf jhukne wale aasan, jaise Uttanasana (Khade Hone Wala Aage Jhukna) aur Paschimottanasana (Baithkar Aage Jhukna), mann ko shaant karne aur sharir mein tanav ko chhodne mein madad karte hain. Ye aasan gehri saans lene ko protsahit karte hain aur tanav aur chinta ko kam karne mein madad karte hain. Iske alava, halki peeth ke aasan jaise Bhujangasana (Sarp Aasan) aur Setu Bandhasana (Setu Aasan) seene ko kholne mein madad karte hain aur jhukkar baithne ke prabhav ko kam karte hain, jo chinta anubhav karne wale vyaktiyon mein aam hai.
Aur bhi, vishraam dene wale aasan jaise Balasana (Bachche ka Aasan) aur Savasana (Shav Aasan) vishraam aur tanav kam karne ke liye atyant labhdayak hote hain. Ye aasan samarpan ki bhavna ko badhava dete hain aur sharir aur mann ko vishraam karne dete hain, jo chinta se joojh rahe vyaktiyon ke liye vishesh roop se mulyavan hote hain. In aasanon ko niyamit yoga abhyaas mein shaamil karna shaant aur kalyaan ki adhik bhavna ko yogdan karta hai.
Mahatvapurna hai ki in aasanon ko dhyan se abhyaas karna aur apne sharir ke sanketon ko sunna. Har vyakti vishesh aasanon ke prati alag prakar se pratikriya kar sakta hai, isliye alag-alag yoga mudraon ka pata lagana aur unke maansik aur bhavnatmak sthiti par unke prabhavon ka avlokan karna uchit hai.
Chinta nivaran ke liye main yoga kitni baar abhyaas karun?
Chinta nivaran ke liye yoga abhyaas ki aavrutti vyaktigat pasand aur karyakramon ke adhar par bhinn ho sakti hai. Aadarsh roop se, yoga ko apne dincharya mein niyamit roop se shaamil karne se sabse mahatvapurna labh mil sakte hain. Halki se madhyam chinta se joojh rahe vyaktiyon ke liye, saptah mein kam se kam 3-5 baar yoga abhyaas karna labhdayak ho sakta hai. Ye aavrutti yoga ke shaant aur sthir prabhavon ke saath lagatar judav ko badhava deti hai, jo chinta ke samne santulan aur lachilapan ki bhavna ko viksit karne mein madad karta hai.
Adhik gambhir chinta lakshanon wale vyaktiyon ke liye, prati din yoga abhyaas ki salaah di ja sakti hai. Prati din abhyaas karne se saans se judne, tanav chhodne, aur dhyan lagane ki lagatar avsar milti hai, jo din-pratidin chinta ko sambhalne ke liye vishesh roop se mulyavan ho sakti hai. Halanki, yoga abhyaas ko atma-karuna aur lachilapan ke saath approach karna mahatvapurna hai, vyaktigat zarooraton aur pasand ke adhar par aavrutti ko adjust karna.
Ant mein, lakshya hai yoga ko apne jeevan shaili mein is tarah se shaamil karna jo sthayi aur samarthan kari mahsoos ho. Chahe wo niyamit kakshaon mein bhag lena ho, online tutorials ka palan karna ho, ya ghar par abhyaas sthapit karna ho, aapke liye kaam karne wali lay ko dhundhna yoga ke chinta nivaran ke labh ko prapt karne ki kunji hai.
Kya chinta ke dauran yoga mein saans lene ki khaas takneek hain jo madad karte hain?
Saans lene ki takneek, ya pranayama, yoga abhyaas ke dauran chinta ko sambhalne mein ek mahatvapurna bhumika nibhate hain. Chinta nivaran ke liye sabse prabhavi saans lene ki takneek diaphragmatic breathing hai, jise “pet ki saans” bhi kaha jata hai. Is takneek mein pet mein gehri saans lene ki kriya hoti hai, jisse diaphragm har saans ke saath poori tarah se phailta aur sikudta hai. Diaphragmatic breathing sharir ke vishraam pratyuttar ko sakriya kar sakta hai, jisse chinta ke sharirik lakshan jaise tez dil ki dhadkan aur uthli saans lene ko kam kiya ja sakta hai.
Chinta ke liye ek aur labhdayak pranayama abhyaas Nadi Shodhana, ya vikal nostril breathing hai. Is takneek mein ek samay mein ek nostril se saans lene ki kriya hoti hai, jo sharir ki urja ko santulit karne aur mann ko shaant karne mein madad karta hai. Nadi Shodhana vishesh roop se maansik spashtata badhane aur tanav aur chinta ko kam karne ke liye prabhavi hai.
Iske alava, Sitali Pranayama, ya cooling breath, abhyaas bhi tantrika tantra ko shaant karne aur chinta ko kam karne mein madad karta hai. Is saans lene ki takneek mein ek ludi hui jeebh ya sikudi hui honthon ke madhyam se saans lene ki kriya hoti hai, jo thandak ka ehsaas paida karti hai aur mann ko shaant karne aur tanav ko kam karne mein madad karti hai.
In saans lene ki takneekon ko apne yoga abhyaas mein shaamil karke, aap chinta ko sambhalne ki apni kshamata ko badha sakte hain aur yoga mat par aur uske bahar adhik aasani aur vishraam ki bhavna ko viksit kar sakte hain.
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