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कटिशक्तीच्या विकासाची क्रिया – ४

by admin@erpSeptember 23, 2026September 22, 202601

प्रतिनिधी / नूतन पाटोळे

पद्धत : भाग क : समस्थितीत उभे राहा. दोन्ही हात खांद्याच्या रेषेत जमिनीशी समांतर पसरा. तळवे जमिनीच्या दिशेला ठेवा. बोटे चिकटवा. श्वास आत घेत डावीकडे ३० अंशाच्या कोनात झुका. उजवा हात १५० अंशात वर ताणा. अशा प्रकारे दोन्ही हात एका रेषेत आणा. त्याबरोबरच मान आणि कंबरही झुकवा. श्वास सोडून पूर्वस्थितीत या. पुन्हा श्वास घेऊन मान आणि कमरेबरोबर उजवा हात ३० अंशाच्या कोनात खालच्या बाजूला झुकवा. डावा हात १५० अंशात वरच्या बाजूला ताणून धरा. दोन्ही हात एका सरळ रेषेत ठेवा. श्वास सोडून पूर्वस्थितीत या. ही क्रिया दहा वेळा करा.

भाग ख : दोन्ही पायांत एका हाताचे अंतर घेऊन सरळ उभे राहा. भाग क प्रमाणेच संपूर्ण क्रिया दहा वेळा करा.

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