ಮಧ್ಯಮ
ಆಸನ (ಭಂಗಿ)
5 ನಿಮಿಷಗಳು
Pigeon Pose
Eka Pada Rajakapotasana (prep)
Hip external rotation; glute release.
ಪ್ರಯೋಜನಗಳು
Hip external rotation.
glute release.
??? ???? ????????
1
Begin in a stable starting position.
2
Move into the pose gradually with controlled breathing.
3
Keep alignment comfortable and avoid forcing range.
4
Hold or repeat for about 3 minutes.
5
Release slowly and rest for a few breaths.
6
Stop immediately if there is pain or dizziness.
????????????????
Practice gently, maintain steady breathing, and avoid strain.
????? ????????
Modify if knee discomfort.