5 Best Yoga Asanas[योगा आसान ] at home for back pain[ kamar dard]

        6 Best Yoga Asanas[योगा आसान ] At home Kamar dard 



In English

Most of the time of our day we spent in standing position because of that some pain in our back born. the problem of back pain is normal in today's generation. to get relief from back pain[ Kamar dard] we all should try yoga asanas.


In Hindi


Hmare din ka jyadatr samay khade hokr niklta hai. jiske karan hamri kamar mein dard suru ho jata hai. aj kl ke time mein kamar dard ki problem aam baat hai is kamar dard se chutkara pane ke liye hme yoga asanas ki help leni chahiye.

Cat-Cow




Yeh exercise[yoga aasans aasans] apke backbone ko majbut bnata hai. Yeh yoga aasans aasans apke body ke abs, triceps, backbone bhaag ke liye bohot achaa hai.
Krne ka tarika:-

  1. Sbse pehle dikhyi gai photo ke anusar jamin pr beth jaye.
  1. Apni kalaiyo ko apne kandho[shoulders] ke niche or apne ghutno[knees] ko apni hips ke niche rkhe.
  1. Apne body ka pura weight charo bhaago me barabar baat le.
  1. Ab apko apke pet pr pressure bnana hai.
  1. Saans lete hue apne pet ko upr ki or le jaye or saans chhodte hue apni pet ko niche ki or.
  1. Isi trh 10-12 br is exercise[yoga aasans] ko kre.


Downward facing dog


Is exercise[yoga aasans] ko din mein ek  br krne se apke kamar ka dard or sciatica jesi preshaniyo se chukara mil skta hai. Or yeh sarir mein balance bnaye rkhne mein bhi madad krti hai.
Isko krne ka tarika niche diya gya hai:-

  1. Photo mein jese dikhaya gya hai uske hisab se apne hatho pero pr beth jaye.
  2. Apne kalaiyo ko apne kandho[shoulder] k niche or apne ghutno[knees] ko apne hips ke niche rkhe.
  3. Apni kalaiyo pr jor dete hue apni hips ko upr ki trf khiche.
  4. Apne pero ke panjo ko bhi zamin se upr uthaye.
  5. Apne sarir ke wajan ko charo bhaago mein brar baat le.
  6. Is postion ko 2 min tk rkhe uske bd dhire dhire niche ko ho jaye.
  7. Is exercise ko 8 br kre ache result ke liye.

Extended triangle


Isko ek bohot hi achaa exercise[yoga aasans] mana jata hai. Isme bhot si preshaniyo ko ilaj hai jese neck pain, sciatica, stress etc.
Yeah apke shoulders, legs, hips etc ko strident provide krata hai jo ki sarir ke ek eham bhaag hai.
Isko krne ka tairka niche diya gya hai:-

  1. Khade hokr apne ek per ko 5 feet tk dhur kr le
  2. Apne right per ke panjo ko samne ki trh or left side ke per ke panje ko angle bnane ke liye ghumaye.
  3. Apne dono hatho ko zamin tk pahunchaye.
  4. Uske bd apne left hath s right per ko or right hath se left per ko touch krne ki kosis kre ek ek br.
  5. Isi exercise[yoga aasans] ko 6-8 br kre yeh bohot hi labhkari hai.
  6.  


Sphinx pose


Yeh exercise[yoga aasans] apke chest, shoulder, backbone, aadi  ko skti deti hai. Or stretch krta hai.

  1. Sbse pehle pet ke bal zamin pr ulte let jaye.
  2. Apni kalaiyo ko niche ki trf mod kr. Lower back, hips ko flat rkh le.
  3. Ab dhire dhire apne sir ko upr ki trf uthaye. Or fr apne pet ko bhi.
  4. Is postion mein 4 min tk rhe. Or uske bd ise 6 br tk kre yeh jldi aaram dega or kam krega.

Locust pose


Yeh apke lower back pain ko km krne me madad krti hai. Or apke back[kamar] , arms, hips, chest ko strong bnati hai. Yeh digestion ke liye bhi sbse  achii hai isko krne ke steps niche diye gye hai:-

  1. Photo ke anusar zamin pr pet ke bal let jaye.
  2. Apne sir ko dhire se floor pr rkhe
  3. Dhire dhire apne sir, chest, per ko upr ki or uthaye.
  4. Pose ko ache s krne ke liye legs ko upe uthaye.
  5. Isi post me 2 min tk rhe
  6. Rest kre or dubara suru ho jaye.




Also read for more solutions in back pain[kamar dard] :-


1- kamar dard ke khatarnak reasons

2 - Kamar dard mein kya na kre

3 - kamar dard ke liye exercise at home and gym also