{"id":10179,"date":"2026-02-27T20:07:08","date_gmt":"2026-02-27T14:37:08","guid":{"rendered":"https:\/\/verywelfit.com\/?p=10179"},"modified":"2026-04-11T20:42:04","modified_gmt":"2026-04-11T15:12:04","slug":"%e2%9c%85-%e2%9c%85-%d9%85%d9%83%d9%8a%d8%a7%d8%ac-%d9%85%d8%b2%d8%a7%d9%8a%d8%a7-%d8%a7%d9%84%d9%8a%d9%88%d8%ac%d8%a7-%d9%88%d8%b1%d8%a4%d9%89-%d8%a7%d9%84%d8%ae%d8%a8%d8%b1%d8%a7%d8%a1-%d9%85%d9%86","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/the-pretzel-pose-in-yoga-benefits-technique-and-expert-insights-for-better-flexibility\/","title":{"rendered":"\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u062c\u0627: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0648\u0631\u0624\u0649 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0644\u0637\u0627\u0644\u0645\u0627 \u0627\u062d\u062a\u0641\u0644\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629. \u0645\u0646 \u0628\u064a\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0645\u0627\u0631\u0633 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u0627\u0644\u0645 \u060c \u064a\u0628\u0631\u0632 \u0645\u0648\u0642\u0639 Pretzel - \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0631\u0633\u0645\u064a\u064b\u0627 \u0628\u0627\u0633\u0645 Ardha Matsyendrasana (\u0646\u0635\u0641 \u0633\u064a\u062f \u0627\u0644\u0623\u0633\u0645\u0627\u0643) - \u0644\u0642\u062f\u0631\u062a\u0647 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u062d\u0641\u064a\u0632 \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0633\u0645\u0648\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u0634\u0627\u0645\u0644\u0629 \u060c \u0633\u0648\u0641 \u0646\u062a\u0639\u0645\u0642 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u0631\u064a\u062a\u0632\u0644 \u0641\u064a \u0627\u0644\u064a\u0648\u062c\u0627 \u060c \u0648\u0646\u0633\u062a\u0643\u0634\u0641 \u062a\u0627\u0631\u064a\u062e\u0647\u0627 \u060c, <a href=\"https:\/\/freaktofit.com\/tabata-yoga-history-benefits-types\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0632\u0627\u064a\u0627<\/a>, \u0648\u062a\u0642\u0646\u064a\u0627\u062a \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629. \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0631\u0624\u0649 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0648\u0627\u0644\u0623\u062f\u0644\u0629 \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u060c \u0633\u0646\u0642\u062f\u0645 \u0646\u0635\u0627\u0626\u062d \u0639\u0645\u0644\u064a\u0629 \u0648\u0646\u062c\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629. \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u060c \u0633\u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0641\u0647\u0645 \u062c\u064a\u062f \u0644\u0643\u064a\u0641\u064a\u0629 \u062a\u0639\u0632\u064a\u0632 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0648\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0645\u0642\u062f\u0645\u0629 \u0639\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0631\u064a\u062a\u0632\u0644.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639 \u0627\u0644\u0628\u0631\u064a\u062a\u0632\u0644 \u0647\u0648 \u062a\u0637\u0648\u0631 \u0641\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u064a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u062e\u0631\u0649 \u0623\u062b\u0646\u0627\u0621 \u062a\u062f\u0648\u064a\u0631 \u062c\u0630\u0639\u0643. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u0642\u062f \u064a\u0628\u062f\u0648 \u0645\u0639\u0642\u062f\u064b\u0627 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641 \u0647\u0648 <a href=\"https:\/\/verywelfit.com\/yoga\/8-yoga-poses-to-help-you-lose-belly-and-thigh-fat\/\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0635\u062f\u064a\u0642\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a> \u0639\u0646\u062f\u0645\u0627 \u062a\u0645\u0627\u0631\u0633 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u0627\u0644\u064a\u0648\u063a\u0627 \u0647\u064a \u0631\u062d\u0644\u0629 \u0627\u0644\u0630\u0627\u062a \u060c \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0630\u0627\u062a \u060c \u0625\u0644\u0649 \u0627\u0644\u0630\u0627\u062a\u201d. - \u0628\u0647\u0627\u062c\u0627\u0641\u0627\u062f \u062c\u064a\u062a\u0627<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u062c\u0632\u0621 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0633\u062a\u062f\u064a\u0631\u0629 \u062c\u064a\u062f\u064b\u0627 \u060c \u064a\u0648\u0641\u0631 \u0648\u0636\u0639 \u0627\u0644\u0628\u0631\u064a\u062a\u0632\u0644 \u0641\u0648\u0627\u0626\u062f \u062c\u0633\u062f\u064a\u0629 \u0648\u0639\u0642\u0644\u064a\u0629 \u062a\u062a\u0631\u0627\u0648\u062d \u0645\u0646 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645 \u0625\u0644\u0649 \u0627\u0644\u062a\u062d\u0631\u0631 \u0627\u0644\u0639\u0627\u0637\u0641\u064a. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627 \u0623\u0648 \u0645\u062a\u0645\u0631\u0633\u064b\u0627 \u060c \u0641\u0625\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0648\u0635\u064a\u0644 \u0639\u0642\u0644\u0643 \u0648\u062c\u0633\u0645\u0643 \u060c \u0648\u0641\u062a\u062d \u0645\u0633\u0627\u0631\u0627\u062a \u0644\u062a\u062f\u0641\u0642 \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0627\u0644\u062a\u0627\u0631\u064a\u062e\u064a\u0629 \u0644\u0644\u0648\u0636\u0639.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645 \u062a\u0633\u0645\u064a\u0629 \u0645\u0648\u0642\u0639 Pretzel \u060c \u0623\u0648 Ardha Matsyendrasana \u060c \u0639\u0644\u0649 \u0627\u0633\u0645 Sage Matsyendranath \u060c \u0627\u0644\u0630\u064a \u064a\u0639\u062a\u0642\u062f \u0623\u0646\u0647 \u0645\u0624\u0633\u0633 <a href=\"https:\/\/verywelfit.com\/yoga\/kickstart-your-yoga-journey-finding-the-perfect-style-for-you\/\" data-wpil-monitor-id=\"1031\">\u0647\u0627\u062b\u0627 \u064a\u0648\u062c\u0627<\/a>. \u062a\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621 \u0627\u0644\u062c\u0627\u0644\u0633 \u0645\u0646\u0630 \u0622\u0644\u0627\u0641 \u0627\u0644\u0633\u0646\u064a\u0646 \u060c \u0644\u0627 \u0633\u064a\u0645\u0627 \u0641\u064a \u0647\u0627\u062b\u0627 \u0648 <a href=\"https:\/\/verywelfit.com\/general\/step-by-step-jump-through-in-ashtanga-yoga-experiences-advice-and-tips\/\" data-wpil-monitor-id=\"990\">\u064a\u0648\u062c\u0627 \u0623\u0634\u062a\u0627\u0646\u062c\u0627<\/a> \u0627\u0644\u062a\u0642\u0627\u0644\u064a\u062f. \u064a\u0631\u0645\u0632 \u0627\u0644\u0648\u0636\u0639 \u0625\u0644\u0649 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0631\u062d\u0644\u0629 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0644\u0644\u0635\u062d\u0648\u0629 \u0627\u0644\u0631\u0648\u062d\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0627\u0631\u064a\u062e\u064a\u0627\u064b \u060c \u0627\u0639\u062a\u0642\u062f \u0627\u0644\u064a\u0648\u063a\u064a\u0648\u0646 \u0623\u0646 \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0633\u0627\u0639\u062f\u062a \u0639\u0644\u0649 \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0633\u0645\u0648\u0645 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0636\u063a\u0637 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0631\u0627\u0646\u0627 \u0623\u0648 \u0642\u0648\u0629 \u0627\u0644\u062d\u064a\u0627\u0629. \u064a\u064f\u0639\u062a\u0642\u062f \u0623\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u062a\u0648\u0642\u0638 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062e\u0627\u0645\u0644\u0629 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0639\u0642\u0644\u064a \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0639\u0627\u0637\u0641\u064a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f \u0648\u0636\u0639 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062c\u0633\u062f\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. \u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a: <\/strong>\u064a\u062a\u0636\u0645\u0646 \u0645\u0648\u0642\u0641 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0627\u0644\u0645\u0645\u0644\u062d <a href=\"https:\/\/verywelfit.com\/yoga\/get-rid-of-back-pain-with-these-amazing-yoga-poses\/\">\u062a\u0637\u0648\u0631 \u0639\u0645\u064a\u0642<\/a>, \u0627\u0644\u0630\u064a \u064a\u0637\u064a\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u064a\u0645\u062a\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0647. \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 \u0642\u062f\u0631 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. \u0647\u0636\u0645 \u0623\u0641\u0636\u0644: <\/strong>\u064a\u0624\u062f\u064a \u0627\u0644\u062a\u0648\u0627\u0621 \u062c\u0630\u0639\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0636\u0639 \u0625\u0644\u0649 \u062a\u062d\u0641\u064a\u0632 \u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u0628\u0637\u0646 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e \u0623\u0648 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0633\u0645\u0648\u0645: <\/strong>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0645\u0644 \u0627\u0644\u0636\u063a\u0637 \u0641\u064a \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0633\u0645\u0648\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0643\u0628\u062f \u0648\u0627\u0644\u0643\u0644\u0649.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629: <\/strong>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u060c \u062e\u0627\u0635\u0629 \u0625\u0644\u0649 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0628\u0627\u0644\u063a \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0644\u0635\u062d\u062a\u0647 \u0648\u0637\u0648\u0644 \u0639\u0645\u0631\u0647.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0639\u0642\u0644\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631: <\/strong>\u0645\u062b\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u060c \u064a\u0634\u062c\u0639 \u0648\u0636\u0639 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0627\u0644\u064a\u0642\u0638\u0629 \u0627\u0644\u064a\u0642\u0638\u0629 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0639\u0642\u0644 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. \u0627\u0644\u0625\u0641\u0631\u0627\u062c \u0627\u0644\u0639\u0627\u0637\u0641\u064a: <\/strong>\u062a\u0634\u062a\u0647\u0631 \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0645\u0634\u0627\u0639\u0631 \u0627\u0644\u0645\u0643\u0628\u0648\u062a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0625\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u062d\u0631\u0631 \u0627\u0644\u0639\u0627\u0637\u0641\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0631\u0643\u064a\u0632: <\/strong>\u0644\u0627\u0645\u0647 <a href=\"https:\/\/verywelfit.com\/yoga\/top-6-yoga-asanas-to-improve-memory-and-concentration\/\">\u0634\u0649\u0621 \u0645 <\/a>\u0645\u0637\u0644\u0648\u0628 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0627\u0644\u0645\u0645\u0644\u062d \u064a\u0632\u064a\u062f \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0630\u0647\u0646\u064a \u060c \u0648\u064a\u0648\u0641\u0631 \u0627\u0644\u0648\u0636\u0648\u062d \u0641\u064a \u0623\u0646\u0634\u0637\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/yoga\/top-10-autumn-equinox-yoga-poses-and-its-amazing-benefits\/\">\u0623\u0641\u0636\u0644 10 \u064a\u0648\u063a\u0627 \u0627\u0644\u062e\u0631\u064a\u0641 \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0648\u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0627\u0644\u0645\u0630\u0647\u0644\u0629<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062f\u0644\u064a\u0644 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629 \u0644\u0623\u062f\u0627\u0621 \u0648\u0636\u0639 \u0627\u0644\u0628\u0631\u064a\u062a\u0632\u0644.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u0637\u0644\u0628 \u0625\u062a\u0642\u0627\u0646 \u0648\u0636\u0639 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0627\u0644\u0635\u0628\u0631 \u0648\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628. \u064a\u0648\u062c\u062f \u0623\u062f\u0646\u0627\u0647 \u062f\u0644\u064a\u0644 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u0648\u0636\u0639 \u0628\u0623\u0645\u0627\u0646 \u0648\u0641\u0639\u0627\u0644\u064a\u0629:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0627\u0644\u0645\u0645\u0644\u062d | \u0628\u0646\u063a\u0648 \u0627\u0644\u064a\u0648\u062c\u0627 | \u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 | \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0635\u062d\u064a | \u0644\u0627\u0646 \u0644\u0627\u0646 \u064a\u0648\u062c\u0627\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/Qf6r9Py7JV8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>&nbsp;\u0627\u0644\u062e\u0637\u0648\u0629 1: \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0633\u0627\u0642\u064a\u0643 \u0623\u0645\u0627\u0645\u0643. \u0627\u062c\u0644\u0633 \u0637\u0648\u064a\u0644\u064b\u0627 \u060c \u0645\u0639 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0643\u062a\u0641\u064a\u0643 \u0645\u0633\u062a\u0631\u062e\u064a\u062a\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>&nbsp;\u0627\u0644\u062e\u0637\u0648\u0629 2: \u0639\u0628\u0648\u0631 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0636\u0639 \u0642\u062f\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0646 \u0627\u0644\u062e\u0627\u0631\u062c. \u062b\u0645 \u0627\u062b\u0646\u0650 \u0631\u062c\u0644\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0641\u0631\u062f \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0623\u064a\u0645\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>&nbsp;\u0627\u0644\u062e\u0637\u0648\u0629 3: \u0644\u0641 \u0627\u0644\u062c\u0630\u0639.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f \u0627\u0644\u0634\u0647\u064a\u0642 \u060c \u0642\u0645 \u0628\u0625\u0637\u0627\u0644\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0637\u0648\u064a\u0644\u064b\u0627. \u0641\u064a \u0627\u0644\u0632\u0641\u064a\u0631 \u060c \u0627\u0628\u062f\u0623 \u0641\u064a \u0644\u0641 \u062c\u0630\u0639\u0643 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646. \u064a\u062c\u0628 \u0648\u0636\u0639 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u062e\u0644\u0641\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062f\u0639\u0645 \u060c \u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0628\u0631 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u062a\u0639\u0645\u064a\u0642 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>&nbsp;\u0627\u0644\u062e\u0637\u0648\u0629 4: \u062a\u0639\u0645\u064a\u0642 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639 \u0643\u0644 \u0634\u0647\u064a\u0642 \u060c \u0642\u0645 \u0628\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u060c \u0648\u0645\u0639 \u0643\u0644 \u0632\u0641\u064a\u0631 \u060c \u0639\u0645\u0642 \u0627\u0644\u0644\u0641. \u0627\u0645\u0633\u0643 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633\u0629 \u0623\u0646\u0641\u0627\u0633.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>&nbsp;\u0627\u0644\u062e\u0637\u0648\u0629 5: \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0645\u0631\u0643\u0632 \u060c \u0648\u0642\u0645 \u0628\u0641\u0643 \u0633\u0627\u0642\u064a\u0643 \u060c \u0648\u0643\u0631\u0631 \u0627\u0644\u0648\u0636\u0639 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\u0646\u0635\u064a\u062d\u0629: \u201c\u0631\u0643\u0632 \u0639\u0644\u0649 \u0623\u0646\u0641\u0627\u0633\u0643 \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0645\u062f\u062f \u0648\u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u062a\u0648\u062a\u0631 \u0645\u0639 \u0643\u0644 \u0632\u0641\u064a\u0631\u201d \u060c \u062a\u0646\u0635\u062d \u0645\u062f\u0631\u0628\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u0629 \u060c \u0633\u0627\u0631\u0629 \u0645\u064a\u062a\u0634\u0644.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0631\u0624\u0649 \u0627\u0644\u062e\u0628\u0631\u0627\u0621: \u0645\u0642\u0627\u0628\u0644\u0629 \u0645\u0639 \u0645\u062f\u0631\u0628\u064a \u0627\u0644\u064a\u0648\u062c\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0628\u0635\u0631 \u0641\u064a \u0645\u0646\u0635\u0628 Pretzel \u060c \u062a\u062d\u062f\u062b\u0646\u0627 \u0625\u0644\u0649 \u0645\u062f\u0631\u0628\u064a \u0627\u0644\u064a\u0648\u063a\u0627 \u0630\u0648\u064a \u0627\u0644\u062e\u0628\u0631\u0629 \u060c \u062c\u0648\u0646 \u0633\u0645\u064a\u062b \u060c \u0627\u0644\u0630\u064a \u064a\u062a\u0645\u062a\u0639 \u0628\u062e\u0628\u0631\u0629 \u062a\u0632\u064a\u062f \u0639\u0646 15 \u0639\u0627\u0645\u064b\u0627 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0633 \u060c \u0648\u0622\u0646\u0627 \u0631\u0648\u062f\u0631\u064a\u063a\u064a\u0632 \u060c \u0623\u062e\u0635\u0627\u0626\u064a\u0629 \u064a\u0648\u063a\u0627 \u0645\u062a\u062e\u0635\u0635\u0629 \u0641\u064a \u0635\u062d\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062c\u0648\u0646 \u0633\u0645\u064a\u062b:&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u0648\u0636\u0639 \u0627\u0644\u0628\u0631\u064a\u062a\u0632\u0644 \u0644\u0627 \u064a\u062a\u0639\u0644\u0642 \u0641\u0642\u0637 \u0628\u0627\u0644\u0645\u0631\u0648\u0646\u0629\u060c \u0628\u0644 \u064a\u062a\u0639\u0644\u0642 \u0628\u0625\u0639\u0627\u062f\u0629 \u062a\u0646\u0638\u064a\u0645 \u062c\u0633\u0645\u0643 \u0648\u0625\u0639\u0627\u062f\u0629 \u0636\u0628\u0637 \u0639\u0642\u0644\u0643. \u0623\u0641\u0627\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0637\u0644\u0627\u0628\u064a \u0623\u0646\u0647\u0645 \u0634\u0639\u0631\u0648\u0627 \u0628\u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0648\u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u201d.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0622\u0646\u0627 \u0631\u0648\u062f\u0631\u064a\u063a\u064a\u0632:&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u0623\u0648\u0635\u064a \u0628\u0648\u0636\u0639 \u0627\u0644\u0628\u0631\u064a\u062a\u0632\u0644 \u0644\u0639\u0645\u0644\u0627\u0626\u064a \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0639\u0627\u0645\u0644\u0648\u0646 \u0645\u0639 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631. \u064a\u0645\u062a\u062f \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621 \u0628\u0644\u0637\u0641 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0637\u0648\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u060c \u0645\u0645\u0627 \u064a\u0637\u0644\u0642 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u064a\u0639\u0632\u0632 \u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644. \u0643\u0645\u0627 \u0623\u0646\u0647 \u0631\u0627\u0626\u0639 \u0644\u062a\u062d\u0633\u064a\u0646 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0624\u0643\u062f \u0643\u0644\u0627 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0639\u0644\u0649 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0645\u062b\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u060c \u0648\u0643\u0630\u0644\u0643 \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0648\u0643\u064a\u0641\u064a\u0629 \u062a\u062c\u0646\u0628\u0647\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0648\u0636\u0639 \u0627\u0644\u0628\u0631\u064a\u062a\u0632\u0644 \u064a\u0639\u062a\u0628\u0631 \u0635\u062f\u064a\u0642\u064b\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u064a\u0642 \u0627\u0644\u062a\u0642\u062f\u0645 \u0623\u0648 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627 \u0648\u0643\u064a\u0641\u064a\u0629 \u062a\u062c\u0646\u0628\u0647\u0627:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. \u062a\u0642\u0631\u064a\u0628 \u0627\u0644\u0638\u0647\u0631: <\/strong>\u0644\u062a\u062c\u0646\u0628 \u0625\u062c\u0647\u0627\u062f \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0628\u0642\u0627\u0621 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0637\u0648\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621. \u0627\u0634\u0631\u0643 \u0642\u0644\u0628\u0643 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0642\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. \u0625\u062c\u0628\u0627\u0631 \u0627\u0644\u062a\u0645\u062f\u064a\u062f: <\/strong>\u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0645\u0631\u0648\u0646\u062a\u0643 \u0623\u0628\u062f\u064b\u0627. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u062c \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a\u0647\u0627 \u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u0625\u062c\u0647\u0627\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. \u062d\u0628\u0633 \u0623\u0646\u0641\u0627\u0633\u0643:<\/strong> \u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0648\u0628\u0628\u0637\u0621 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0636\u0639. \u062d\u0628\u0633 \u0623\u0646\u0641\u0627\u0633\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062e\u0644\u0642 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u064a\u062d\u062f \u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062f\u0644\u064a\u0644 \u0639\u0644\u0645\u064a \u0648\u0631\u0627\u0621 \u0648\u0636\u0639 \u0627\u0644\u0628\u0631\u064a\u062a\u0632\u0644.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a \u0645\u062c\u0644\u0629 \u0639\u0644\u0648\u0645 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0623\u0646 \u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u060c \u0645\u062b\u0644 \u0648\u0636\u0639 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u060c \u062a\u062d\u0633\u0646 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0635\u0644\u0628 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631. \u064a\u0631\u062c\u0639 \u0647\u0630\u0627 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0625\u0644\u0649 \u062d\u062f \u0643\u0628\u064a\u0631 \u0625\u0644\u0649 \u0627\u0645\u062a\u062f\u0627\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0634\u0648\u0643\u064a \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<a href=\"https:\/\/researchsystem.canberra.edu.au\/ws\/portalfiles\/portal\/79607966\/Sodhi_Roopika.pdf\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0647\u0636\u0645 \u0627\u0644\u0645\u0639\u0632\u0632.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0641\u0642\u064b\u0627 \u0644\u0628\u062d\u062b \u0646\u0634\u0631 \u0641\u064a \u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u0639\u0627\u0644\u0645\u064a\u0629 \u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u060c \u0641\u0625\u0646 \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u062a\u062d\u0641\u0632 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u062a\u0639\u0632\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u062f\u0644\u064a\u0643 \u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u0628\u0637\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e \u0648\u0639\u0633\u0631 \u0627\u0644\u0647\u0636\u0645.<a href=\"https:\/\/bsdwebstorage.blob.core.windows.net\/ejournals-1007-9327\/WJGv30i5.pdf\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><\/p>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/yoga\/revolved-half-moon-yoga-pose-benefits-steps-and-variations\/\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062f\u0648\u0627\u0631\u0629: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629.<\/strong><\/h3>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list\">\n<div id=\"faq-question-68f8b0df811ae\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">1. \u0647\u0644 \u0648\u0636\u0639 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645 \u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0648\u0636\u0639 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0627\u0644\u0645\u0645\u0644\u062d \u060c \u0648\u0644\u0643\u0646 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u0627\u0642\u062a\u0631\u0627\u0628 \u0645\u0646 \u0627\u0644\u0648\u0636\u0639 \u0628\u0631\u0641\u0642 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643. \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0639\u0627\u0626\u0645 \u0645\u062b\u0644 \u0643\u062a\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0df811b1\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">2 . \u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u062c\u0628 \u0623\u0646 \u0623\u062d\u0645\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u0645\u0644\u062d\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0627\u0645\u0633\u0643 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 5-10 \u0623\u0646\u0641\u0627\u0633 \u0639\u0645\u064a\u0642\u0629 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628. \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629 \u0645\u0639 \u0627\u0644\u0648\u0636\u0639 \u060c \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0df811b2\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">3. \u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0648\u0636\u0639 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0627\u0644\u0645\u0645\u0644\u062d \u0625\u0630\u0627 \u0643\u0646\u062a \u0623\u0639\u0627\u0646\u064a \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0623\u062e\u0635\u0627\u0626\u064a \u0631\u0639\u0627\u064a\u0629 \u0635\u062d\u064a\u0629 \u0623\u0648 \u0645\u062f\u0631\u0628 \u064a\u0648\u063a\u0627 \u0645\u062a\u0645\u0631\u0633 \u0642\u0628\u0644 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0648\u0642\u0648\u0641. \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062e\u0641\u0641 \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0623\u0644\u0645 \u060c \u0644\u0643\u0646\u0647\u0627 \u0642\u062f \u0644\u0627 \u062a\u0643\u0648\u0646 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u062d\u0627\u0644\u0627\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0df811b3\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">4. \u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0645\u0627\u0631\u0633 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0627\u0644\u0645\u0645\u0644\u062d\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0645\u0643\u0646\u0643 \u062f\u0645\u062c \u0648\u0636\u0639 \u0627\u0644\u0628\u0631\u064a\u062a\u0632\u0644 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629 \u060c \u0648\u0623\u062f\u0627\u0626\u0647 3-4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u062a\u062c\u0631\u0628\u0629 \u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h5 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u062f \u0648\u0636\u0639 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0627\u0644\u0645\u0645\u0644\u062d \u060c \u0623\u0648 Ardha Matsyendrasana \u060c \u0648\u0636\u0639\u064a\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u064a\u0648\u063a\u064a\u064a\u0646 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a. \u0645\u0639 \u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0644\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0639\u0642\u0644\u064a \u060c \u064a\u0645\u0643\u0646 \u0644\u0647\u0630\u0627 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621 <a href=\"https:\/\/verywelfit.com\/yoga\/how-yoga-transforms-your-body\/\" data-wpil-monitor-id=\"1050\">\u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643<\/a> \u0645\u0645\u0627\u0631\u0633\u0629. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0623\u0648 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0631\u0631 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u060c \u0641\u0625\u0646 \u0648\u0636\u0639 \u0627\u0644\u0628\u0631\u064a\u062a\u0632\u0644 \u064a\u0648\u0641\u0631 \u0637\u0631\u064a\u0642\u0629 \u0628\u0633\u064a\u0637\u0629 \u0644\u0643\u0646\u0647\u0627 \u0642\u0648\u064a\u0629 \u0644\u0631\u0628\u0637 \u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u062c\u0633\u062f \u0648\u0627\u0644\u0631\u0648\u062d.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+2 \u0645\u0635\u0627\u062f\u0631<\/h4>\n<div class=\"accordion-container\">\n<p><span style=\"font-size: 14px;\">\u0644\u062f\u0649 VeryWelfit \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. \u0646\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u0627\u062c\u0639 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0645\u0627\u0646 \u062f\u0642\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0646\u0627 \u0648\u062a\u062d\u062f\u064a\u062b\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0631\u0627\u0621\u0629 <a href=\"https:\/\/verywelfit.com\/fitness-and-nutrition-evidence-disclaimers\/\">\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0631\u064a\u0631<\/a>.<\/span><\/p>\n<ol>\n<li>\u0641\u0639\u0627\u0644\u064a\u0629 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629 \u0644\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u0639\u062c\u0632 \u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u063a\u064a\u0631 \u0627\u0644\u0646\u0648\u0639\u064a\u0629: \u062a\u062c\u0631\u0628\u0629 \u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0645\u062d\u0643\u0648\u0645\u0629 \u061b; <a href=\"https:\/\/researchsystem.canberra.edu.au\/ws\/portalfiles\/portal\/79607966\/Sodhi_Roopika.pdf\" target=\"_blank\" rel=\"noopener\">https:\/\/researchsystem.canberra.edu.au\/ws\/portalfiles\/portal\/79607966\/Sodhi_Roopika.pdf<\/a><\/li>\n<li>\u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u0639\u0627\u0644\u0645\u064a\u0629 \u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u061b https:\/\/bsdwebstorage.blohttps: \/\/bsdwebstorage.blob.core.windows.net\/ejournals-1007-9327\/wjgv30i5.pdf<\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0644\u0637\u0627\u0644\u0645\u0627 \u0627\u062d\u062a\u0641\u0644\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629. \u0645\u0646 \u0628\u064a\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u0642\u0641 \u0627\u0644\u062a\u064a \u062a\u0645\u0627\u0631\u0633 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u0627\u0644\u0645 \u060c \u0641\u0625\u0646 \u0645\u0648\u0642\u0639 Pretzel - \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0631\u0633\u0645\u064a\u064b\u0627 \u0628\u0627\u0633\u0645 Ardha Matsyendrasana (\u0646\u0635\u0641 \u0627\u0644\u0644\u0648\u0631\u062f ... <\/p>\n<p class=\"read-more-container\"><a title=\"\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0633\u0643\u0648\u064a\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u062c\u0627: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0648\u0631\u0624\u0649 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/yoga\/the-pretzel-pose-in-yoga-benefits-technique-and-expert-insights-for-better-flexibility\/#more-10179\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u063a\u0627: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0648\u0631\u0624\u0649 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":11,"featured_media":10180,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_ogeeat_og_title":"","_ogeeat_og_description":"","_ogeeat_og_image":"","_ogeeat_tw_title":"","_ogeeat_tw_description":"","_ogeeat_tw_image":"","footnotes":""},"categories":[4],"tags":[1543,1542,1544,978],"class_list":["post-10179","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-benefits-of-the-pretzel-position","tag-pretzel-pose","tag-step-by-step-guide-to-performing-the-pretzel-pose","tag-tatiana-sokolova"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/10179","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=10179"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/10179\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/10180"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=10179"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=10179"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=10179"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}