Pait Kam Krne Ki Warzish

Exercise (A)

Rirh ki hadi wali janib ko bilkul gair fal paen to darj zel Warzish is ke lye nehayat mozon hai. q k rirh me jo kham hain wo insan ke lye intehai ahmiyat ka hamil hai. aap lazman apni rirh ko be asar paen to yahi tariqa azmaen. Chand afrad me rirh ka pichla hisa intehai niche ki taraf hota hai jabke kuch insan apni rirh me kafi miqdar me kham (curvature) rakhte hain. Jab aap ye Warzish kar rahe hon to is khawahish ke lye ye Warzish kar rahe hon ge k aap ke jisim ke pichle hise ka rirh wala hisa pusht ki aen chorai ke masawi pr hai. ‘

1. Ek gol sfonge apne shakam ki wasti hisa ke aen markaz me rakhen hue ye ahsas paida karen ye jese sfonge aap ke pait ko bhenche hue hain or aap ki sans bilkul ahista ghehri or pur sakon hai.
2. Ye Warzish aap ne 1 mint ke andar 30 bar karni hai. yoga ke talib ilm chand martaba ye Warzish dhohrane se matloba nataij hasil kar sakte hain or apne makhmya ke bare me agahi hasil kar paen ge.
3.  Ye Warzish insan ke jisim ke pichle hisa or dhar ke agle hisa ke lye majmoi tor pr intehai mufid asarat ki hamil hai.

Exercise (B)

1. EMG machine ki tehqiq se malom hua hai k takhta dimag ki Warzish se ek intehai mufid Warzish hai. is ki position ye hai k aap ke hath bilkul aap ke kandho ke niche hon.
2. Ab apni unglion ko wasti ungli ko aage kartye hue phelaen or apni paon ki ungli uthaen.
3. Apni pusht ke niche wale hise ko kham (curvature) ke normal hone ka ahsas paen.
4. Apne pait ko rirh tak opr uthaen or apne pait ke ird gird spong ke ghere me bhenchne ka tasawer laen.
5.  Ye amal 30 second se 1 mint tak jari rakhen.

Exercise (C)

Bazo Age Karte Hue Warzish

1. Farsh ko apni ungli se lapait me len.
2. Phir apne bazo samne rakhen k aap ki ankhen bilkul aap ke kandho se ain niche hon.
3. Apne unglion ko phelaen or apne kandhe oper uthaen.
4. Apni pusht ke niche wale hise ke kham normal hone ka ahsas paida karen. Apne pait ki theli rirh tak oper uthaen.
5. Apni pait ki theli ko ek spong me bhenche hue pane ka tasawar paida karen
6. Ye amal 30 second se 1 mint tak jari rakhen.

Exercise (D)

Up Ward Facing Boat Chehra Sidha Rakhte Hue

1. Zamin pr khandar ghutnon ke sathy bethen.
2. Apne pichle hisa ko oper uthaen or apni chati phela den.
3. Or apni pichli satah niche karen or apne pait ki theli ko rirh tak khinchen.
4. Ahista ahista ek ghutna apne samne se oper uthaen. Isi asna ghutna mura yahi jhuka rahe.
5. Ab dosre ghutne ko oper late hue mutawazan karen.
6. Phir ek paon ko sidha karen. Phir dosre paon ko chehre ke samne aage oper uthaen.
7. Is doran pait ko rirh tak khinche rakhen.
8. Apne bazxo apne kandhon ke khana tak piche khinchen.
9. Ye amal 30 second se ek mint tak barqarar rakhen.

Exercise (E)

Side Arm Blace

1. Apnhe ghutnon pr aaen.
2. Apna daen bazon bahar ki janib rakhen or daen hath ki ungliyan phelaen.
3. Or ungliyan apne aap se ishara karte hue ki halat me dor rakhen.
4. Daen paon beroni taraf sidha rakhen.
5. Phir apna jisim oper uthaen baen paon yani tang sidhi karen.
6. Apne paon ki bari ungli zamin pr rakhen.
7. Bazo ka balai hisa asman ki taraf uthaen. Aesi position banaen k aap oper or niche dekh saken.
8. Ye Warzish aap ki gardan ke lye intehai mufid hai. pait ki theli rirh tak uthaen.
9.  Ye amal adha mint se pura 1 mint jari rakhen.

Exercise (F)

Downward Fcing Boat
Boht se Warzish karne wale hazrat ka bunyadi nukta is galti pr markoz hota hai k Warzish sirf jisim ke samne wale hise ke lye darkar hota  hai.

1. Warzish downward facing boat jisim ke pichle hise ko mazbot karti hai.
2. Mun niche karne ki Warzish ke lye mun niche ki taraf.
3. Bazo samne ki taraf bahar phele hue.
4. Or tangen pichen ki taraf.
5. Kandhon ki charhai alag alag ho.
6. Sansen andar ki taraf jesa k sans bahar ki taraf hoti ho or pait ki theli rirh tak oper uthaen.
7. Isi tarha apne bazo or tangen oper ki taraf uthaen.
8. Or apne bottom ko bhenchen.
9. Ye amal 30 second se 1 mint tak dhohraen.

Exercise (G)

Cobra

1. Is Warzish me jisim ko letne ki halat me phelana hota hai or pusht ko bhi isi tarha sath sath phelana hota hai.
2. Ye Warzish rirh ke takhta dar curvature ko barqarar rakhti hai. is me mun niche rukh kar ke apne hath apne kandhe ke niche bazo ke andar kar len.
3. pait ki theli ko rirh tak oper khinchen.
4. Saliqa se apni oper wali body balai taraf uthaen or apne kandhe kanon se oper khinchen.
5. Ye amal yakini banaen k aap ki hip ki hadiyan zamin pr hain. Ye amal 30 second se 1 mint tak dhohraen.

Exercise (H)

Bicycle

1. Bicycle har waqt dimag ke lye Warzishon me se ek Warzish hai tahum kafi log ye Warzish galat tariqe se karte hai.
2. Apne bazon or tangen zor se patkhen.
3. Apna sirf aage ki taraf khinchen.
4. Or sans rok kar rakhen or ye amal A to F squence dhohrate jaen.
5. Apni pusht ka wazan ane jhuke hue ghutnon pr dalen. Apne hath apni nichli pusht ki side pr rirh tak barqarar rakhen.
6. Or imaginary sponge ko apni pait ki ten ke ird gird khob bhenchen. Phir hath pare khinchen or bazo chati se aage karen. Zamin apne mun ki operi janib rakhen.
7. Apne kandhen zamin pr rakhen. Apni thori apni chati ke wast tak rakhen.
8. Ek taraf more.
9. Ye amal 3 second se 1 mint tak dhohraen. Phir dosri taraf yahi tariqa istamal karte hue Warzish karen.