Key Takeaways
- Kamar dard ka aam sabab lamba arsa kursi par baithna aur kamar ki kamzor muscles hain.
- Rozana sirf 7 minute ke stretches se spinal discs relax ho jati hain.
1. Cat-Cow Stretch (Billi Poses)
Haath aur ghutno ke bal baith kar kamar ko ooper kheinchein phir neeche jhukayein. Yeh mohron ke darmiyan lachak paida karta hai.
2. Child Pose (Balasana)
Ghutno ke bal baith kar aage jhuk jayein aur sar ko zameen par laga lein. Is position mein 1 minute deep breathing karein.
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