शैडोइंग अभ्यास: Fix Back Pain from Spondylolisthesis | Gentle Yoga Stretch at Home - वीडियो के साथ अंग्रेजी बोलना सीखें

So, find yourself on the mat with your knee bent, hands by the side.

Keep your chin tucked towards your chest.

And after that, what you want to do, you want to bring your back,

lower back onto the ground by tilting your pelvic upward a little bit.

So this will make your back to touch the ground and then release.

Touch the ground and release.

You are making this movement for holding it for about five seconds and releasing.

So like that you can do about 5 times.

Tilting and releasing.

And tilting and releasing.

So again check how you feel, how comfortable you feel by doing it.

And after that we want to also have the muscles in the abdominal area, core muscles stronger.

So if your core muscles are stronger then it will be more beneficial for your back

and the core muscles will keep you away from the pain.

So we cannot go and do strong exercise but there are some exercises that we can do.

example you're going to lift your right hand up

and left leg up down repeat the same right leg up

and left hand up so you can do each side about five times

So we are building the core muscles gently at the same time working giving stretches and compression to the back.

If you want to hold you can also go ahead and hold.

Come back, other side.

Come back.

So like that you can do and you can adjust how many times you want to do.

It depends on how you feel at that moment.

And then we're going to stretch the back.

So bend your knees gently, grab with your hands, you want to pull them gently towards your chest.

See if any discomfort comes,

if it does then you can quit doing it or otherwise you keep pressing and see where you feel easiest.

You can bring your knee with each breathe your exhale closer to your chest, but you You don't want to bring all the way,

you want to see how you feel.

If you feel pressing this way, you feel pain in your knee, you can also hold the hand under,

between your legs and then pressing gently.

breathing and then release one more time pressing slowly slowly bringing the knee towards the chest

exhale release and one more time bending the legs bringing the legs towards the chest

listening to the body stop wherever you feel is the max good come down

and the last practice of this series we will do is to stretch our hamstring also

so normally when you have back pain or spondylitis or anything to do with your back pain

You don't want to do forward bend, right?

But stretching hamstrings, we need to forward bend.

So, but it's not possible.

So how to do?

There's this type of exercise that you can practice.

You keep your leg bent and then gently stretch your one leg up.

You could take a rope easily and pull the rope gently towards your chest

or you can grab your thigh and then pushing your legs gently slowly towards your chest.

So you only want to press

and push your leg towards your chest as far as you feel the stretch enough into your body

so wherever you feel that there's too much let's say you do it up to here

and it's too much don't need to go you can keep your leg up there

and just give the slowly stretch easy stretch

down repeat the same on the left side gently lifting the leg up

and see whether you can keep the leg on the 90 degree

if you can't keep the 90 degree you go ahead put it on 60 degree

and then press five degree more if possible five degree more and hold keep breathing normal.

Exhale release.

Let's repeat one more time.

Lifting the leg up and gently pulling the leg towards your chest a nice stretch

leg down another leg up that's good then you can go ahead stretch your legs out

adjust your body and relax.

So relaxing in this asana, the savasana is also going to be very beneficial for your back pain

because make sure to you lying on the ground or I mean at least on the mat

so you can let the spine work a little bit this way.

Thank you.

Once you're ready, gently turn to your right, push with your hands and sit up.

Close your eyes and become aware how this

the yoga stretches helping your respondylolisthesis to get a slight more better.

Gently draw your palm together.

Bring it onto your eyes, onto your face.

Rub your face.

Give thanks and pray a pose.

And very slowly and gently open your eyes.

So these are the movements, the yoga movements that you can do for your Respondi Lowry thesis and hopefully it will be helpful,

beneficial for your pain.

Keep me updated how it's going, how it's improving your back, your core muscles, and keep me posted.

Thank you very much for joining me at Yoga with Amit and I hope to see you in my next video.

Namaste.

Thank you.

शैडोइंग तकनीक क्या है?

शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।

शैडोइंग अभ्यास: Fix Back Pain from Spondylolisthesis | Gentle Yoga Stretch at Home - वीडियो के साथ अंग्रेजी बोलना सीखें

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