Great question! Jathara Parivartanasana and Supta Matsyendrasana are similar in that they both target spinal rotation, but they have differences in posture and benefits.

It's always best to consult with a doctor before starting any new exercise routine, especially with a knee ligament injury. They can provide personalized guidance based on your condition!

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These counterposes help maintain spinal balance, relax the shoulders, and calm the body after the deep stretch of Uttana Shishosana. Balasana Adho Mukha Svanasana Marjaryasana

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yes you can do unless there is no difficulty while sitting

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In Rabbit pose, the hips are lifted, keeping the head on the floor. The hands are at the back and can hold the head lightly. The upper part of the back is stretched. In Child pose, The body is tilted forward while keeping the hips on the heels. Hands can be placed comfortably forward or backward. This is a completely relaxing posture.

Herniated disc is a serious condition. Make sure you consult an experienced doctor or physiotherapist to make sure yoga is safe for you. You can do Alternate Nostril Breathing and Bee Breath. You can do Yoga Nidra or meditation, as it reduces mental and physical stress. You can practice the following asanas to reduce pain and support the spine- Bridge Pose Cobra Pose Crocodile Pose Supine Spinal Twist If you feel pain or any kind of discomfort, stop yoga immediately and consult a specialist.

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The choice between deep, extended breathing and comfortable, effortless breathing depends on the type of practice and the specific moment during your session. When to use Deep and Extended Breathing-During pranayama (breathing exercises), meditation, or while holding poses for an extended period. When to use Comfortable and Effortless Breathing-During dynamic movements, transitions, or vigorous practices like Vinyasa or Ashtanga.

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The suitability depends on the individual's condition and doctor's advice Risks for Heart Patients: The backbend might increase pressure in the chest, which can strain the heart if the pose is held for too long or performed aggressively. If there’s a history of hypertension or recent cardiac events, any intense effort in the pose could be risky. Guidelines for Heart Patients: Modify the Pose: Lift only the chest or legs (not both) to reduce strain. Use props like a folded blanket under the chest for support. Focus on maintaining length in the spine without over-arching the back. Avoid holding the breath. Practice slow, natural breathing to stay calm and maintain a steady heart rate. Hold the pose for only a few breaths, gradually increasing as comfort allows.

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ji will try in future

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