স্বপ্ন ডানা আজকের পর্ব 30 ডিসেম্বর ফুল এপিসোড। স্বপ্ন ডানা সিরিয়াল আজকের পর্ব

 There are many yoga poses and techniques that can be helpful for people with back pain. Here are a few suggestions:

Child's pose: This pose can help stretch and relax the lower back muscles. To do child's pose, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Exhale and lower your hips back towards your heels, stretching your arms out in front of you. Hold the pose for a few breaths, then return to starting position.

Cat-cow pose: This pose can help improve flexibility and mobility in the spine. To do cat-cow pose, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Inhale as you arch your back and lift your head, looking up towards the ceiling (cow pose). Exhale as you round your back and tuck your chin towards your chest (cat pose). Repeat this flow for a few reps.

Also read :মিঠাই আজকের পর্ব 30 ডিসেম্বর এপিসোড। মিঠাই নতুন পর্ব(download)

Downward facing dog: This pose can help stretch the entire back, as well as the shoulders and legs. To do downward facing dog, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Lift your hips and straighten your legs, forming an upside-down V shape with your body. Keep your heels pressed towards the ground and your arms straight as you hold the pose for a few breaths.

স্বপ্ন ডানা আজকের পর্ব 30 ডিসেম্বর ফুল এপিসোড। স্বপ্ন ডানা সিরিয়াল আজকের পর্ব 

Cobra pose: This pose can help strengthen the muscles in the lower back. To do cobra pose, start lying on your stomach with your hands under your shoulders. Lift your chest and head off the ground, keeping your hips on the ground and your arms straight. Hold the pose for a few breaths, then release back down to starting position.

Also read :গাঁটছড়া সিরিয়াল আজকের 29 ডিসেম্বর এপিসোড | গাঁটছড়া আজকের পর্(download)

It's important to listen to your body and only do yoga poses that feel comfortable for you. If you're new to yoga or have a chronic back issue, it's a good idea to consult with a healthcare provider or a certified yoga instructor before starting a new practice.

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