Desk Recovery Routine
ప్రారంభం
చికిత్సా క్రమం
20 ?????? ????????
అవలోకనం
A short sequence to release neck, shoulders, and lower back after long sitting.
ప్రయోజనాలు
Reduces stiffness from prolonged sitting
Improves spinal mobility
Calms mental fatigue
Supports better posture
???? ????
????? ?????? ???? ? ????? ??????? ???????????
?? 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.
?????? ????????
- ???? ??????? ???? ????? ?????? 2-3 ???? ?????? ??????? ??????
- ??????? ????? ????????? ???? ??? ?????? ???????????
- ?? ????????? ??????; ?? ?????????? ????????
- ??????? ?????? ?? ??????? ?????? ????????
- ?????? ???? ??????? ?????????
?????? ???????
?????? ??????:
20 నిమిషాలు
??? ?????:
4 ?????????
కష్టం:
ప్రారంభం
ఉత్తమం:
neck_stiffness
back_pain
fatigue
????? ??????:
midday
evening
??????? ???????? ?????????:
vata