தொடக்கநிலை
ஆசனம் (ஆசனம்)
5 நிமிடங்கள்
Cat–Cow
Marjaryasana–Bitilasana
Spinal mobility; gentle warmup.
நன்மைகள்
Spinal mobility.
gentle warmup.
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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.
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Practice gently, maintain steady breathing, and avoid strain.
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Consult a qualified teacher for medical conditions.