Give me yoga poses for shoulder blade and mid back pain. I sit all day at my desk at work and sometimes I slouch
system
mujhe kandhe ke blade or madhya peeth dard ke liye yoga pos den.main puure din apane desk par kaam par baithta hum or kabhi -kabhi main thappad martha hum
user
ho gaya!yahan upree peeth or kandhe ke dard ke liye 3 yoga pos hai:

1: cat gaay - ek tebletop sthiti main leten, jahaan aapke haathon or ghutanon kii hatheliyaan chataayee ko chhu rahi hai.jaise hi aap apni thudi ko upar uthaate hai, apni ridh kii haddi ko apane pet batan ko chune kii kalpana karte hue apni peeth ko dhire -dhire upar uthaaen.phir dhire -dhire mudra ko ulta karen kyonki aap apni chaati ko apane ghutanon kii ore karl karte hai.kam se kam paanch chakron ke liye donon ke bich vaikalpik.
yah mudra puure ridh main ek gahari khinchaav pradaan karti he.
 
2: sui ko thread karen - tebletop sthiti par lauten.apni dahini hatheli kaa vistaar karen or ise apni chataayee ke sheersh par rakhen.ab apni bain hatheli tak dayee ore tak pahunchen jab tak ki kandhe ko chataayee ko choona na ho jaae.vipareet haath se doharaaen.
yah mudra aapke kandhon or mansapeshiyon ko aapaki upree peeth ko kholte samay adhik saans lene kaa cameraa detii he.

3: oont mudra - apane pair kii ungaliyon ke saath apane ghutanon par baithen.ab apane sir kaa saamana akaash kii ore karen jab aap apni ungaliyon ko apane peeche kii chataayee par neeche rakhen.
yah khinchaav chaati, dil or kandhon ko kholta he, upree peeth se dabaav se raahat detaa he.
assistant
<|system|>
</s>
<|user|>
mujhe kandhe ke blade or madhya peeth dard ke liye yoga pos den.main puure din apane desk par kaam par baithta hum or kabhi -kabhi main thappad martha hum</s>
<|assistant|>
ho gaya!yahan upree peeth or kandhe ke dard ke liye 3 yoga pos hai:

1: cat gaay - ek tebletop sthiti main leten, jahaan aapke haathon or ghutanon kii hatheliyaan chataayee ko chhu rahi hai.jaise hi aap apni thudi ko upar uthaate hai, apni ridh kii haddi ko apane pet batan ko chune kii kalpana karte hue apni peeth ko dhire -dhire upar uthaaen.phir dhire -dhire mudra ko ulta karen kyonki aap apni chaati ko apane ghutanon kii ore karl karte hai.kam se kam paanch chakron ke liye donon ke bich vaikalpik.
yah mudra puure ridh main ek gahari khinchaav pradaan karti he.
 
2: sui ko thread karen - tebletop sthiti par lauten.apni dahini hatheli kaa vistaar karen or ise apni chataayee ke sheersh par rakhen.ab apni bain hatheli tak dayee ore tak pahunchen jab tak ki kandhe ko chataayee ko choona na ho jaae.vipareet haath se doharaaen.
yah mudra aapke kandhon or mansapeshiyon ko aapaki upree peeth ko kholte samay adhik saans lene kaa cameraa detii he.

3: oont mudra - apane pair kii ungaliyon ke saath apane ghutanon par baithen.ab apane sir kaa saamana akaash kii ore karen jab aap apni ungaliyon ko apane peeche kii chataayee par neeche rakhen.
yah khinchaav chaati, dil or kandhon ko kholta he, upree peeth se dabaav se raahat detaa he.</s>
