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cat and cow movement Haathon aur ghutnon par tabletop position mein aayen: kalaiyan kandhon ke neeche aur gCat Pose (Saans bahar chhoren): Saans chhorte hue, apni reerh ki haddi ko ceiling ki taraf gol karein, chin ko naramī se seenay ki taraf jhukayen, aur pait ke button ko andar kheenchein. In dono positions ke darmiyan saans ke sath move karte rahein, 5 se 10 martaba repeat karein. hutne hips ke neeche hon. Reerh ki haddi (spine) ko neutral rakhein. Cow Pose (Saans andar lein): Saans lete hue, apne seenay aur tailbone ko ceiling ki taraf uthayen, aur pait ko floor ki taraf dhalne dein. Cat Pose (Saans bahar chhoren): Saans chhorte hue, apni reerh ki haddi ko ceiling ki taraf gol karein,