{"id":10437,"date":"2026-02-27T20:07:23","date_gmt":"2026-02-27T14:37:23","guid":{"rendered":"https:\/\/verywelfit.com\/?p=10437"},"modified":"2026-04-11T20:41:53","modified_gmt":"2026-04-11T15:11:53","slug":"%d9%83%d9%85-%d9%85%d8%b1%d8%a9-%d9%8a%d8%ac%d8%a8-%d8%a3%d9%86-%d8%aa%d8%b7%d8%b1%d8%ad-%d8%a7%d9%84%d8%b3%d8%ac%d8%a7%d8%af%d8%a9","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/how-often-should-you-roll-out-the-mat\/","title":{"rendered":"\u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0637\u0631\u062d \u0627\u0644\u0633\u062c\u0627\u062f\u0629\u061f"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Have you ever found yourself wondering, &#8220;How many times a week should I do yoga?&#8221;\u00a0\ud83e\udd14\u00a0You&#8217;re not alone, let us know about this together.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0645\u0639\u0636\u0644\u0629 \u062a\u0631\u062f\u062f \u0627\u0644\u064a\u0648\u062c\u0627.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0630\u0627 \u0623\u0646\u062a <a href=\"https:\/\/freaktofit.com\/quantum-exercise-with-the-power-of-yoga\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0631\u064a\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a> but confused about how often to practice. Is once a week is enough? Should you need to be twisting into a pretzel daily? Let&#8217;s know it now.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0641\u0647\u0645 \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0648\u0644\u0627 \u0627\u0639\u0631\u0641 \u0645\u0627 \u0647\u0648 <a href=\"https:\/\/verywelfit.com\/yoga\/enhancing-your-yoga-practice-10-yoga-hands-on-assists\/\">\u0627\u0644\u0647\u062f\u0641 \u0645\u0639 \u0627\u0644\u064a\u0648\u062c\u0627<\/a>\u061f \u0645\u0627 \u0627\u0644\u0630\u064a \u062a\u0647\u062f\u0641 \u0625\u0644\u064a\u0647\u061f \u0647\u0644 \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0639\u0632\u0632 \u0627\u0644\u0645\u0631\u0648\u0646\u0629. \ud83d\ude02\ud83d\ude02<\/li>\n\n\n\n<li>\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \ud83d\ude0c<\/li>\n\n\n\n<li>\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \ud83d\udcaa<\/li>\n\n\n\n<li>\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0639\u0642\u0644\u064a.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Your &#8220;why&#8221; in the mind plays a big role in determining your &#8220;how often.&#8221;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646: \u0627\u0644\u0628\u062f\u0621 \u0628\u0628\u0637\u0621 \u0648\u062b\u0628\u0627\u062a.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you&#8217;re new to <a href=\"https:\/\/verywelfit.com\/yoga\/durga-mudra-benefits-side-effects-how-to-do-and-precautions\/\">\u0627\u0641\u0639\u0644 \u0627\u0644\u064a\u0648\u062c\u0627<\/a>, then jumping in headfirst might be tempting. But you need to hold yourself! Initially start with 2-3 sessions a week allowing your body to adjust and helps prevent burnout. Remember, it&#8217;s a long run, and not a sprint.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.verywelfit.com\/2024\/12\/Pretzel-Pose-1024x683.jpg\" alt=\"\u0648\u0642\u0641\u0629\" class=\"wp-image-10180\" srcset=\"https:\/\/cdn.verywelfit.com\/2024\/12\/Pretzel-Pose-1024x683.jpg 1024w, https:\/\/cdn.verywelfit.com\/2024\/12\/Pretzel-Pose-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2024\/12\/Pretzel-Pose-768x512.jpg 768w, https:\/\/cdn.verywelfit.com\/2024\/12\/Pretzel-Pose-1320x880.jpg 1320w, https:\/\/cdn.verywelfit.com\/2024\/12\/Pretzel-Pose.jpg 1500w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u064a\u0648\u063a\u064a\u0633 \u0627\u0644\u0648\u0633\u064a\u0637: \u062a\u0635\u0639\u064a\u062f \u0627\u0644\u0644\u0639\u0628\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">After you made flexible yourself in the beginning, now upgrade your practice to 3-5 times a week to boost benefits. It&#8217;s like adding more weights at the gym but this is for your mind and body.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0648\u0646: \u0627\u0644\u062a\u0641\u0627\u0646\u064a \u0627\u0644\u064a\u0648\u0645\u064a.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u064a\u0648\u063a\u064a\u064a\u0646 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u064a\u0646 \u0647\u0646\u0627\u0643 \u060c, <a href=\"https:\/\/verywelfit.com\/yoga\/what-is-viniyoga-benefits-and-how-to-do\/\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u062a\u062d\u0648\u064a\u0644\u064a\u0629<\/a>. \u0644\u0643\u0646 \u062d\u062a\u0649 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u0623\u062c\u0633\u0627\u062f\u0647\u0645. \u064a\u0633\u0627\u0639\u062f \u062f\u0645\u062c \u064a\u0648\u0645 \u0631\u0627\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u062d\u0642\u0647.<\/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\/noose-pose-yoga-for-beginners-benefits-how-to-do-and-variations\/\">\u062d\u0628\u0644 \u0627\u0644\u0645\u0634\u0646\u0642\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \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\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Many of us often heard people saying, &#8220;Your body is your temple&#8221;? That\u2019s true. Some days, you don\u2019t like feel to do; sometimes the couch calls. And that&#8217;s okay. You need to listen to your body&#8217;s signals as it is the key. Forcing yourself through fatigue can lead to injuries, and which is not good at all.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u062c\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0645\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0639\u062f\u062f \u0645\u0631\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u0628 \u0648\u0644\u0643\u0646 \u0643\u064a\u0641 \u062a\u0642\u0648\u0645 \u0628\u0639\u0645\u0644 \u062c\u064a\u062f \u0639\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629. \u0625\u0646 \u062c\u0644\u0633\u0629 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 20 \u062f\u0642\u064a\u0642\u0629 \u062c\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0639\u062f\u0645 \u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0645\u062f\u0629 \u0633\u0627\u0639\u0629 \u0648\u0627\u062d\u062f\u0629. \u0644\u0630\u0627 \u060c \u0641\u064a \u0627\u0644\u0645\u0631\u0629 \u0627\u0644\u0642\u0627\u062f\u0645\u0629 \u0627\u062e\u062a\u0631 Wise Time \u0648\u0627\u0646\u0638\u0631 \u0625\u0644\u0649 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-background\" style=\"background-color:#caddeb\"><tbody><tr><td>\ud83d\udca1 <strong><strong><strong>\u0648\u062c\u0647\u0629 \u0646\u0638\u0631 \u0627\u0644\u062e\u0628\u0631\u0627\u0621.<\/strong><\/strong><\/strong><br>Dr. Jane Smith, a renowned yoga therapist, stated, &#8220;Consistency is the key. Regular practice, even if it is short, yields better results than sporadic intense sessions.&#8221;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0642\u0635\u0635 \u0648\u0627\u0642\u0639\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u060c \u062e\u0630 \u062d\u0627\u062f\u062b\u0629 \u0633\u0627\u0631\u0629. \u0628\u062f\u0623\u062a \u0628\u062f\u0631\u0648\u0633 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0648\u0634\u0639\u0631\u062a \u0628\u0627\u0644\u0628\u0647\u062c\u0629. \u0644\u0630\u0644\u0643 \u060c \u0639\u062f\u0644\u062a \u0646\u0641\u0633\u0647\u0627 \u0625\u0644\u0649 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u060c \u0648\u0648\u062c\u062f\u062a <a href=\"https:\/\/verywelfit.com\/fitness-en\/mary-joan-schutz-private-life-lifestyle-and-a-balanced-wellness-approach\/\" data-wpil-monitor-id=\"979\">\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0630\u064a \u064a\u0646\u0627\u0633\u0628 \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u062a\u0647\u0627<\/a> \u0648\u0634\u0647\u062f\u062a \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0641\u064a \u0645\u0631\u0648\u0646\u062a\u0647\u0627 \u0648\u0645\u0632\u0627\u062c\u0647\u0627.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\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-68f8b0d2acc58\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\"><strong>1. \u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0643\u0644 \u064a\u0648\u0645\u061f<\/strong>\u00a0<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645 \u064a\u0645\u0643\u0646\u0643 \u0630\u0644\u0643 \u060c \u0648\u0644\u0643\u0646 \u062a\u0623\u0643\u062f \u0645\u0646 \u0645\u0632\u062c \u062c\u0644\u0633\u0627\u062a \u0623\u0644\u0637\u0641 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0d2acc5b\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\"><strong>2 . \u0647\u0644 \u064a\u0643\u0641\u064a \u0645\u0631\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u061f<\/strong>\u00a0<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0625\u0646\u0647 \u0623\u0645\u0631 \u062c\u064a\u062f \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u060c \u0644\u0643\u0646 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u062f\u0645 \u0641\u0648\u0627\u0626\u062f \u0623\u0643\u0628\u0631.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0d2acc5c\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\"><strong>3. \u0643\u0645 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0643\u0644 \u062c\u0644\u0633\u0629\u061f<\/strong>\u00a0<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0643\u0644 \u0647\u0630\u0627 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u064a\u0643 \u0648\u0639\u0644\u0649 \u062c\u0633\u062f\u0643. \u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0645\u0646 20 \u0625\u0644\u0649 60 \u062f\u0642\u064a\u0642\u0629 \u060c \u062d\u0633\u0628 \u0627\u0644\u062c\u062f\u0648\u0644 \u0627\u0644\u0632\u0645\u0646\u064a \u0648\u0627\u0644\u0623\u0647\u062f\u0627\u0641.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h5 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0646\u0647\u0627\u0626\u064a\u0629.<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u062a\u0648\u062c\u062f \u0625\u062c\u0627\u0628\u0629 \u062f\u0642\u064a\u0642\u0629 \u060c \u0644\u0643\u0646 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643 \u0648\u062e\u0628\u0631\u0627\u062a\u0643 \u0648\u0643\u064a\u0641 \u064a\u0634\u0639\u0631 \u062c\u0633\u0645\u0643. \u0644\u0630\u0627 \u0627\u0641\u0631\u062f \u0633\u062c\u0627\u062f\u062a\u0643 \u0648\u0627\u0628\u062d\u062b \u0639\u0646 \u0625\u064a\u0642\u0627\u0639\u0643 \u0648\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0627\u0644\u0631\u062d\u0644\u0629.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0647\u0644 \u0648\u062c\u062f\u062a \u0646\u0641\u0633\u0643 \u064a\u0648\u0645\u064b\u0627 \u062a\u062a\u0633\u0627\u0621\u0644 \u060c \u201c\u0643\u0645 \u0645\u0631\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0645\u0627\u0631\u0633 \u0627\u0644\u064a\u0648\u062c\u0627\u061f\u201d \u0623\u0646\u062a \u0644\u0633\u062a \u0648\u062d\u062f\u0643 \u060c \u0623\u062e\u0628\u0631\u0646\u0627 \u0628\u0647\u0630\u0627 \u0645\u0639\u064b\u0627. \u0645\u0639\u0636\u0644\u0629 \u062a\u0631\u062f\u062f \u0627\u0644\u064a\u0648\u062c\u0627. \u0644\u0630\u0627 \u062a\u0631\u064a\u062f\u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"\u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0637\u0631\u062d \u0627\u0644\u0633\u062c\u0627\u062f\u0629\u061f\" class=\"read-more button\" 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\u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":10,"featured_media":10438,"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":[992,1608,921],"class_list":["post-10437","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-anirudh-gupta","tag-how-often-should-you-roll-out-the-mat","tag-patrick-franco"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/10437","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\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=10437"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/10437\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/10438"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=10437"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=10437"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=10437"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}