1.Kandhe-gardan men dard se aise bachen
Ek dandaa haath men lete hua pharsh par sidhe khade ho jaaan। ab dande ko donon haathon se pakadte hua baajuon ko kandhe ki sidh men saamne ki or le jaaan। Dhyaan rakhen ki es dauraan kohaniyaan ekadam sidhi honi chaahia। Dhire-dhire jitnaa ho sake, haath sir ke upar le jaaan aur phir vaapas kandhe ki sidh men le aaan। Is prakriyaa ko 15 se 20 baar dohraaan। Yah ek set huaa। Aise kam se kam paanch set karen।
2.Pith men khinchaav kaa khatraa yun ghataye
Ek moti elaastik ki dori len। use band darvaaje ke haindal men apne kamar jitni unchaai par phansaaan। Ab haindal se do phit ki duri par khade hokar dori ke donon siron ko haathon men thaam len aur jitnaa ho sake pichhe ki or khinchen। Dhyaan rakhen ki es prakriyaa men aapke donon haath pet ke kinaare se sate hone chaahia, taaki kandhe ki bhi eksarsaaej ho sake। es prakriyaa ko das ke set men do se tin baar dohraaan।
3.Kamar ki maanspeshiyaan lachili banaye
Ek moti elaastik ki dori len। use band darvaaje ke haindal men apne kamar jitni unchaai par phansaaan। Ab haindal se do phit ki duri par khade hokar dori ke donon siron ko haathon men thaam len aur jitnaa ho sake pichhe ki or khinchen। Dhyaan rakhen ki es prakriyaa men aapke donon haath pet ke kinaare se sate hone chaahia, taaki kandhe ki bhi eksarsaaej ho sake। es prakriyaa ko das ke set men do se tin baar dohraaan।
3.Kamar ki maanspeshiyaan lachili banaye
arsh par chataai bichhaakar pith ke bal let jaaan। ab daaan pair ke ghutne ko donon haathon se pakadte hua upar uthaaan। es dauraan daaan pair ke panje baaan pair ke upar aa jaane chaahia। Iske baad ghutne ko haathon se sahaaraa dete hua pair daain aur baain taraph le jaaan, taaki jaanghon ki maanspeshiyon men halkaa khinchaav mahsus ho। Sambhav ho to ghutne ko golaai men bhi ghumaaan। Dono pairon se es prakriyaa das-das ke set men paanch baar dohraye।
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