Yoga Karne ka Tarika Yoga for Weight Loss in Hindi/Urdu

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Yoga Karne ka Tarika In Urdu

Kabhi kabhar yun lagta hai jaise aap ki tamam’tar tawanayi kisi ne nechor li ho aur aap sirf yeh chahte hain keh TV kay samne thak kay par jayein. Phir aakhir is ka hal kia hai? Aayiye hum aap ko tawanai hasil karne ka program batate hain jo yoga warzish aur masaj par mushtamol hai jis par amal karne se aap kay jism ko tension se nijat mil jaye gi aur aap kay jism mein tawanayi ka level barh jaye ga.

50 minute kay is rutien ko char hisson mein tqseem kia gia hai yani das minute ki yoga 20 minute ki warzish aur 20 minute ka body masaj. Ziadah se ziadah tawanayi hasil karne kay liye yoga, warzish aur masaj isi tar teeb se kijye ya agar waqt kam ho to in mein se aik ya do kaam kar lijye.

10 Minute ka Yoga Work Out

Yoga ka kaam yeh hai keh vo aap kay jism se khenchao door karta hai mgar apne aap ko is had tak stretch karein jahan tak aap aasani se sans le sakein aur aaram mehsoos karein agar is mein kuch ziadah hi shiddat (20-90 sec) aajaye to khare ho kay thori der aaram karein aur phir Yoga shuru kar dein.

Khare ho kar Aage ki Taraf Murna

Shidhe khare ho kar pair aik doosre se hip jitna fasle par rakhein. Chehre, kandhon aur bazuyon ko donon taraf dhila chor dein. Aaram se lamba sans lete huye kamar se aage ki taraf jhukein. Ghutnon ko halka sa morein, bazu niche latkayein yahan tak keh vo farsh ko chune lagain. Phir hold karein aur apni tangon kay pichle hisse mein stretch mehsoos karein.

Lunge

Ab ghutnon kay bal position se shuru ho kar aur hath farsh par rakhte huye apni left tang ko piche ki taraf jahan tak le jaskte hain le jayeiye yahan tak keh aap kay ghutne aur pairon ki nok farsh par aajayein. Ab apni hips ko aage aur niche jane dein. Ab zara rukein aur apni tangon kay samne ki taraf aur hips par dabao mehsoos karein. Yahi amal apni doosri tang kay sath doharyein.

Tri Angle Formed Band

Step one ki tarah sidhe khari hon. Apni bayein tang se qadam aage barhayein. Aage ki taraf jhukein aur apne samne kay farsh ko chuyein, ab ragein aur apni tangon kay piche ki taraf dabao mehsoos karein. Doosri tang se yahi mashq dohrayien.

Half Dog

Step one ki tarah sidhi khari hon is tarah keh hip ki bulandi kay barabar chair ya table aik meter kay fasle par aap kay aage rakhi ho kamar se aage ki taraf murein. Apne hathon se jo tqreeban bazu jetne jorein hon chair ko pakrein is tarah keh aap ne bazu peth aur tangon ko sidha rakha hua ho. Yeh tasawwar kijye keh aap ki garden kheinch rahi hai aur kandhe aur kaan aik doosre se fasle par hain. Ab zara theh’rein apni peeth kandhon aur upar kay bazuyon mein dabao mehsoos karein.

Bend

Step one ki tarah sidhi khari hon. Yu keh pari aik dosre se fasle par hon. Aage jhukein aur apne samne kay farsh ko chooyein . Is tarah keh ab aap ko dabao tangon kay andarooni hisse aur hips par mehsoos hon. Aahistah aahistah sidhi position mein wapis aayein.

20 minut ki aerobic exercises aap pabndi se warzish karti hain to aap ki yeh sar garmi aasani hoti jayein gi aur aap mein mazeed tawanayi aajaye gi. Agar aap yeh wark out yoga kay baad kar rahi hain to aap ko pehle stretch karne ki zaroorat nahi hai wagarnah jism kay ahum pathon ko pehle aahistah aahistah kheinch lein. Aik khas rftar se sare kaam karne kay liye dhimi si music laga lein aur han yeh itminan kar lein keh aapne warzish se pehle warzish kay doran aur warzish kay baad pani pi lia hai.

20 minute kay is sesson ko 5,5 minute kay char hisson mein banta gia hai. Block A se start lein phir B is kay sath dobarah A aur phir B par ise khatam karein aur aakhir mein apne tamam pathon ko stretch kar lein.

Warzish Block A

Pehla minute: niche stool ya sirhi(stair) par Step ups karein har 30 sec kay baad apni agli tang badalti rahein. Uchlein bilkul nahi. Is baat ko yaqini banayein keh aap ka tala aap ki toe se pehle niche jaye aur aap ka pura paon sirhi(stair) ya stool par land kare. Apne pait ko hold karte huye kandhon ko piche rakhein aur bazuon ko sahi waqt par hilayein.

Doosra minute: ghutna uthayein, sidhe khare hon yun keh bazuon ko sar kay oper le jayein. Apne aik ghunte ko oper ki taraf hip level tak layein jab keh aap ka ghutna oper jaraha ho to apne bazuon ko sides ki taraf kheinchein. Apne ghutne badalte rahein.

Tisra Minute: kamre mein aage piche walk karein. Apne bazuon ko side ki taraf tezi se lehrate rahein.

Chotha Minute: spot par log karein. Pait ko tight rakhein aur sidhi khari hon. Sans lena na bhulein.

Warzish Block B

Pehla Minute: step ups karein( warzish block A ka pehla minute dekhein) tezi paida kar kay ya chote hand weight ( 1 kg se 3 kg) utha ka rise aur sakht tar banayein.

Tisra Minute: hand weight uthate huye spot par march ya jogging karein.
Chotha Minute: rassi se skip karein.
Pachwan Minute: hathon mein wazan uthaye kamre kay gird jogging karein.


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