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You can do half bhujangasana (half cobra pose) 10 to 15 times twice in day and anuloma viloma pranayam 15 mins in morning and evening too.
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Adhomukha savasana, bhujangasana, dhunurasana, trikonasana, triyak tadasana, ardhamatsyrndrasana, katichakrasana and anuloma vilona (deep breathing) contraindicated (don't do): all forward bending asanas, sarwamgasana, halasana etc. And futher more if you need ayurveda treatment for your problem then kindly contact.
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You also need to go for some investigation like ca level and ra pathological investigation. Because sometimes there are those factors are in volved in bony degenerative changes. You need to medication for better result. Because your age is very less and its horrible to suffer like those problem is this age. There is very good ayurved medication course if you intrested you can consult me through Lybrate online consultation.
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