कौन से आसन वजन कम करने में मदद करेंगे। मेरी उम्र 66+, वजन 82 किलो, ऊंचाई 5 फीट 10 इंच है। आदर्श वजन कितना होना चाहिए?

Ans: सूर्य नमस्कार - मन और शरीर दोनों को लाभ पहुंचाने वाले बारह आसनों का संकलन - दैनिक योग अभ्यास के लिए सबसे अच्छी दिनचर्या है। इसे अपनी गति से दिन में 15-20 मिनट तक करें, इसके बाद शरीर को आराम देने के लिए 5 मिनट तक शवासन करें।

Ans: हाय सुरेंद्र,
यह समझने के लिए कि आपके शरीर को कितना और कितना वजन घटाने की जरूरत है, मुझे आपकी ऊंचाई और संभावित बीमारियों के बारे में भी जानना होगा। वजन बढ़ने के पीछे क्या कारण हैं, इसे समझने के बाद ही वजन घटाने का सफर तय किया जाता है, नहीं तो बेतरतीब डाइट और अचानक वर्कआउट शरीर को नुकसान पहुंचा सकता है। आप या तो अधिक विवरण के साथ वापस लिख सकते हैं या शरीर की समस्याओं को समझने के लिए किसी प्राकृतिक चिकित्सक के पास जा सकते हैं और उसके अनुसार एक कल्याण योजना की सिफारिश कर सकते हैं।

Ans: नमस्ते!
आपकी उम्र के हिसाब से वजन बिल्कुल भी बुरा नहीं है। याद रखें कि इंच पर ध्यान दें न कि किलो पर। आप जो भी कर रहे हैं उसे जारी रखें, बस इसमें प्राणायाम जोड़ें और आप जाने के लिए तैयार हैं। आरंभ करने से पहले कृपया किसी योग्य योग प्रशिक्षक से परामर्श लें।

Ans: It's great that you're thinking about incorporating yoga after spine surgery and a C-section. Yoga can be a safe and effective way to gradually improve strength, reduce body fat, and aid in weight loss, but it's important to proceed with caution, especially after these major surgeries. Here are some yoga asanas and practices you can begin with, keeping your spine and core in mind:

1. Modified Surya Namaskar (Sun Salutations)
Sun Salutations are excellent for full-body conditioning and fat loss, but after surgery, you can practice a modified version with gentle movements. Focus on slower transitions and avoid straining your back or abdomen.

2. Bhujangasana (Cobra Pose)
This pose strengthens the lower back and core muscles, but avoid over-arching. Begin with small lifts and gradually increase the height as your strength improves. It also improves digestion, which aids weight management.

3. Setu Bandhasana (Bridge Pose)
Bridge pose strengthens the glutes, lower back, and legs without putting much pressure on the spine. It's a gentle backbend that can also help tone the abdomen and stimulate fat loss in the hip and lower back area.

4. Utkatasana (Chair Pose)
This standing pose engages the legs, core, and back muscles, building strength and endurance. It's a great pose for weight loss and body fat reduction, as it activates larger muscle groups.

5. Marjaryasana-Bitilasana (Cat-Cow Pose)
Cat-Cow is wonderful for maintaining spinal flexibility without straining it. It gently tones the abdomen and provides relief to the back, promoting circulation to the spine and core.

6. Ananda Balasana (Happy Baby Pose)
This is a great pose to gently stretch the spine and the hips, releasing tension in the lower back, while also calming the nervous system. It helps release tightness in the hip area, where fat can sometimes accumulate.

7. Supta Baddha Konasana (Reclined Bound Angle Pose)
This pose can help gently open the hips and improve circulation. It also provides a nice stretch for the lower back while keeping the core lightly engaged.

Additional Tips:
Core strengthening: Since you’ve had a C-section, it’s important to focus on rebuilding core strength, but gently. Avoid deep twisting poses and heavy abdominal work at first.
Pranayama: Practicing breathing exercises like Kapalbhati (Skull Shining Breath) can be very effective for weight loss by increasing your metabolic rate, while still being gentle on your body.
Restorative Yoga: Incorporate restorative postures to promote healing and relaxation. This will help you stay committed to the practice without overexerting your body.
What to avoid:
Avoid intense twists: They can put pressure on your spine and abdomen. Stick to mild spinal stretches.
Avoid deep backbends and inversions: These could strain your spine post-surgery.
Avoid abdominal-heavy poses: Especially right after a C-section, it’s important to protect your core and pelvic floor. Strengthen gradually.
Before starting any yoga practice, especially after surgery, it's essential to consult with your doctor and get clearance. As you progress, listen to your body and avoid pushing beyond your limits. You can slowly increase the intensity as your strength returns.

Wishing you a safe and mindful journey toward wellness!

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/