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10 Yoga Poses For Back 1. Vajrasana Baddha Hasta (Thunderbolt Pose Bound Hands) 10 seconds-30 seconds • Roll your Shoulders then interlock the hands. • stretch your hands outside and at the same time keep stretching your chest to opposite direction. 2.Shoulder Stretch Pose in vajrasana . 20 seconds- 1 minute • Sit in vajrasana with some distance in your knees. • interlock your hands, plam face up. • keeping stretching your hands back (in every exhale) at the same time keeping stretching your che
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