Desk Recovery Routine
शुरुआती
चिकित्सीय अनुक्रम
20 ??? ????
अवलोकन
A short sequence to release neck, shoulders, and lower back after long sitting.
लाभ
Reduces stiffness from prolonged sitting
Improves spinal mobility
Calms mental fatigue
Supports better posture
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??? 1
Marjaryasana-Bitilasana (Cat-Cow Flow)
A dynamic spine mobilization sequence that links breath with movement.
Move with slow breathing.
??? 2
Balasana (Child Pose)
A restorative pose for relaxation, breath awareness, and gentle back release.
Stay longer on each exhale.
??? 3
Setu Bandha Sarvangasana (Bridge Pose)
A supportive backbend that strengthens legs and glutes while opening the front body.
Keep knees aligned.
??? 4
Viparita Karani (Legs-Up-the-Wall)
A deeply restorative inversion that eases fatigue and supports recovery.
Relax completely.
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20 मिनट
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4 ??????
कठिनाई:
शुरुआती
उपयुक्त:
neck_stiffness
back_pain
fatigue
???? ????? ???:
midday
evening
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vata