{"id":1063,"date":"2023-08-09T16:10:50","date_gmt":"2023-08-09T15:10:50","guid":{"rendered":"https:\/\/verywelfit.com\/?p=1063"},"modified":"2026-07-23T19:55:58","modified_gmt":"2026-07-23T14:25:58","slug":"10-%d8%a3%d9%81%d8%b6%d9%84-28-%d9%8a%d9%88%d9%85%d9%8b%d8%a7-%d9%85%d9%86-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d9%84%d9%84%d9%83%d8%a8%d8%a7%d8%b1-%d8%a7%d9%84%d8%b3%d9%86-%d9%85%d8%b9-%d9%85%d8%ad","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/10-best-28-days-chair-yoga-poses-for-seniors-with-limited-mobility\/","title":{"rendered":"10 \u0623\u0641\u0636\u0644 28 \u064a\u0648\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0645\u0639 \u0645\u062d\u062f\u0648\u062f\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629"},"content":{"rendered":"<p class=\"wp-block-paragraph\">If you&#8217;re looking for the <a href=\"https:\/\/freaktofit.com\/chair-exercises-to-lose-weight\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0643\u0631\u0633\u064a \u064a\u0648\u062c\u0627<\/a> for seniors with limited mobility then you&#8217;ve come to the right place. Chair yoga is an excellent way for seniors to stay active and healthy regardless of their physical limitations. This article will outline 12 of the best chair yoga exercises for seniors to helping them build strength, flexibility, balance and overall wellbeing. With these yoga poses seniors can enjoy the <a href=\"https:\/\/freaktofit.com\/yoga-and-its-several-health-benefits\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0635\u062d\u064a\u0629<\/a> \u062f\u0648\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 <a href=\"https:\/\/verywelfit.com\/nutrition\/8-super-vegetarian-and-non-vegetarian-food-for-strong-bones-and-joints\/\">\u0648\u0635\u0644\u0627\u062a \u0645\u0641\u0627\u0635\u0644 <\/a>or having to stand on their feet. So, if you&#8217;re ready to get started, let&#8217;s dive into the 10 best chair yoga exercises for seniors with limited mobility.<\/p>\n\n\n\n<h2 id=\"who-should-do\" class=\"wp-block-heading\"><strong>\u0645\u0646 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0641\u0639\u0644\u061f<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/verywelfit.com\/yoga\/why-i-finally-gave-chair-yoga-a-chance-and-what-surprised-me\/\" data-wpil-monitor-id=\"824\">\u0643\u0631\u0633\u064a \u0627\u0644\u064a\u0648\u063a\u0627<\/a> is suitable for seniors with limited mobility or anyone looking for an easy way to get started with yoga. It&#8217;s also perfect for those who are recovering from an injury or surgery or those who want to supplement their existing <a href=\"https:\/\/verywelfit.com\/yoga\/enhancing-your-yoga-practice-10-yoga-hands-on-assists\/\" data-wpil-monitor-id=\"1805\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chair yoga can also be done in a chair or wheelchair which making it more accessible for those with limited mobility. So if you&#8217;re a senior looking for a gentle yet <a href=\"https:\/\/verywelfit.com\/beauty-tips\/how-to-prevent-lip-filler-migration-7-effective-ways\/\" data-wpil-monitor-id=\"1812\">\u0637\u0631\u064a\u0642\u0629 \u0641\u0639\u0627\u0644\u0629<\/a> \u0644\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u064a\u0637\u064b\u0627 \u0648\u0635\u062d\u064a\u064b\u0627 \u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0623\u0641\u0636\u0644 \u062d\u0644 \u0644\u0644\u064a\u0648\u063a\u0627 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0647\u0648 \u0627\u0644\u062d\u0644 \u0627\u0644\u0623\u0645\u062b\u0644.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-base-background-color has-background\"><tbody><tr><td><strong>\u0627\u0642\u0631\u0623 \u0627\u0644\u0622\u0646: <\/strong><a href=\"https:\/\/verywelfit.com\/yoga\/7-simple-yoga-poses-to-help-you-lose-belly-fat-after-a-c-section\/\">7 \u0648\u0636\u0639\u064a\u0627\u062a \u064a\u0648\u062c\u0627 \u0628\u0633\u064a\u0637\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 id=\"benefits\" class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u0643\u0631\u0627\u0633\u064a \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0631\u0633\u064a <a href=\"https:\/\/verywelfit.com\/yoga\/mastering-the-art-of-the-one-hand-stand-benefits-how-to-guide-precautions-and-common-mistakes\/\" data-wpil-monitor-id=\"1798\">\u062a\u0642\u062f\u0645 \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f<\/a> \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0631\u0641\u0627\u0647\u0647\u0645 \u0627\u0644\u0639\u0627\u0645 \u0648\u0646\u0648\u0639\u064a\u0629 \u062d\u064a\u0627\u062a\u0647\u0645. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0645\u0632\u0627\u064a\u0627 \u0644\u062f\u0645\u062c \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u0643\u0631\u0633\u064a \u0641\u064a \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646:<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10094373\/\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0631\u0633\u064a <a href=\"https:\/\/verywelfit.com\/yoga\/how-i-use-yoga-poses-for-boxers-to-improve-flexibility-and-strength\/\" data-wpil-monitor-id=\"1800\">\u0627\u0644\u064a\u0648\u063a\u0627 \u062a\u0633\u0627\u0639\u062f \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0645\u0631\u0648\u0646\u062a\u0647\u0645<\/a> \u0639\u0646 \u0637\u0631\u064a\u0642 \u0634\u062f \u0648\u062a\u0639\u0628\u0626\u0629 \u0639\u0636\u0644\u0627\u062a\u0647\u0645 \u0648\u0623\u0648\u062a\u0627\u0631\u0647\u0645 \u0648\u0645\u0641\u0627\u0635\u0644\u0647\u0645 \u0628\u0644\u0637\u0641. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0633\u0647\u0648\u0644\u0629 \u0623\u0643\u0628\u0631 \u0641\u064a \u0623\u062f\u0627\u0621 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0642\u0648\u0629 \u0645\u0639\u0632\u0632\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u0625\u0634\u0631\u0627\u0643 \u0643\u0631\u0633\u064a \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/how-the-falling-star-yoga-pose-helped-me-find-balance-and-strength-benefits-steps-and-precautions\/\" data-wpil-monitor-id=\"1806\">\u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0633\u0627\u0639\u062f \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0639\u0644\u0649 \u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0642\u0648\u0629<\/a> \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062a\u0642\u0648\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0645\u0646\u0639 \u0627\u0644\u0633\u0642\u0648\u0637 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0642\u0644\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0631\u0633\u064a <a href=\"https:\/\/verywelfit.com\/yoga\/get-rid-of-back-pain-with-these-amazing-yoga-poses\/\" data-wpil-monitor-id=\"1807\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629. \u064a\u0645\u0643\u0646 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u062a\u0637\u0648\u064a\u0631 \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0627\u0633\u064a\u0629 \u0623\u0642\u0648\u0649 \u062a\u062f\u0639\u0645 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0631\u0642\u0628\u0629 \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 <a href=\"https:\/\/verywelfit.com\/yoga\/micro-movement-breathwork-in-the-workplace-a-practical-framework-for-improving-focus-reducing-burnout-and-supporting-cognitive-performance\/\" data-wpil-monitor-id=\"1822\">\u0635\u063a\u0631<\/a> \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0639\u0627\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0648\u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u0627\u0644\u0643\u0631\u0633\u064a <a href=\"https:\/\/verywelfit.com\/yoga\/top-8-restorative-yoga-poses-for-chronic-pain-with-steps\/\" data-wpil-monitor-id=\"1808\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u062a\u062d\u0641\u064a\u0632 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0627\u0644\u0630\u064a \u064a\u062d\u0633\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0627\u0644\u0645\u062d\u0633\u0646\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u0631\u0645 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0634\u0641\u0627\u0621 \u0648\u0645\u0646\u0639 \u0645\u0636\u0627\u0639\u0641\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0643\u0631\u0633\u064a <a href=\"https:\/\/verywelfit.com\/yoga\/top-10-expert-recommended-yoga-poses-to-prevent-hair-fall\/\" data-wpil-monitor-id=\"1809\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u064a\u0648\u0641\u0631 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0641\u0631\u0635\u0629 \u0644\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631. \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 <a href=\"https:\/\/freaktofit.com\/health-benefits-of-deep-breathing\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642<\/a>, \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u0647\u062f\u0626\u0629 \u0648\u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0627\u062a \u0627\u0644\u062a\u0623\u0645\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u062f \u0645\u0646 <a href=\"https:\/\/freaktofit.com\/5-minute-morning-yoga-how-to-boost-energy-reduce-stress\/\" target=\"_blank\" rel=\"noopener\">\u0625\u062c\u0647\u0627\u062f <\/a>\u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062a\u0636\u0645\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0643\u0631\u0648\u064a\u0629 \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0627\u0644\u064a\u0642\u0638. \u064a\u0645\u0643\u0646 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u062a\u0639\u0632\u064a\u0632 \u0642\u062f\u0631\u0627\u062a\u0647\u0645 \u0627\u0644\u0631\u0626\u0648\u064a\u0629 \u060c \u0648\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 <a href=\"https:\/\/verywelfit.com\/wellness-tools\/free-body-analyzer-test-check-your-body-health-score-and-fitness-status\/\" data-wpil-monitor-id=\"1820\">\u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a<\/a> \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0639\u0627\u062f\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u0648\u0636\u0648\u062d \u0639\u0642\u0644\u064a \u0645\u0639\u0632\u0632. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0631\u0633\u064a <a href=\"https:\/\/verywelfit.com\/yoga\/top-10-yoga-poses-on-the-wall-you-must-try\/\" data-wpil-monitor-id=\"1810\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u0625\u0634\u0631\u0627\u0643 \u0627\u062a\u0635\u0627\u0644 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0639\u0642\u0644\u064a \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0625\u062f\u0631\u0627\u0643\u064a\u0629 \u0648\u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0639\u0642\u0644\u064a \u0644\u062f\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0648\u0639\u064a \u0628\u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0627\u062a \u0627\u0644\u062a\u0623\u0645\u0644\u064a\u0629 \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u060c, <a href=\"https:\/\/freaktofit.com\/7-yoga-poses-to-improve-concentration\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0649\u0621 \u0645 <\/a>\u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u0635\u062d\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0631\u0633\u064a <a href=\"https:\/\/verywelfit.com\/yoga\/noose-pose-yoga-for-beginners-benefits-how-to-do-and-variations\/\" data-wpil-monitor-id=\"1811\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u062a\u0639\u0628\u0626\u0629 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0628\u0644\u0637\u0641 \u0648\u062a\u0639\u0632\u064a\u0632 \u0645\u0631\u0648\u0646\u062a\u0647\u0627 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0635\u0644\u0627\u0628\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062e\u0641\u0641 \u0647\u0630\u0627 \u0645\u0646 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0627\u0644\u0646\u0627\u062c\u0645 \u0639\u0646 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0630\u0627\u062a \u0627\u0644\u0635\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0645\u062d \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0628\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0646\u0634\u0637.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>9. \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0627\u0643\u0645 <a href=\"https:\/\/verywelfit.com\/yoga\/grounding-practices-yoga-poses-to-enhance-social-worker-well-being\/\" data-wpil-monitor-id=\"1804\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u062f\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0648\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0641\u064a \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u062a\u0639\u0628 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u062c\u062f\u064a\u062f.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10. \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0641\u064a \u0627\u0644\u0643\u0631\u0633\u064a <a href=\"https:\/\/verywelfit.com\/yoga\/unlocking-serenity-through-my-practice-understanding-the-giraffe-yoga-pose\/\" data-wpil-monitor-id=\"1823\">\u062f\u0631\u0648\u0633 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629<\/a> \u0645\u0639 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0645\u062c\u062a\u0645\u0639 \u0648\u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0628\u064a\u0646 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646. \u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629 \u064a\u0639\u0632\u0632 \u0627\u0644\u062a\u0641\u0627\u0639\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u0634\u0627\u0639\u0631 \u0627\u0644\u0639\u0632\u0644\u0629 \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<br><br>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0648\u0641\u0631 \u062f\u0645\u062c \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u0643\u0631\u0633\u064a \u0641\u064a \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629 \u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0648\u0633\u0639\u0627\u062f\u0629 <a href=\"https:\/\/freaktofit.com\/what-are-the-key-tips-for-a-healthy-lifestyle\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062d\u064a\u0627\u0629<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"790\" height=\"490\" src=\"https:\/\/cdn.verywelfit.com\/2026\/05\/image-1.png\" alt=\"\u0628\u062d\u062b\" class=\"wp-image-22255\"\/><figcaption class=\"wp-element-caption\"><em>\u064a\u0633\u0644\u0637 \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0627\u0644\u0634\u0631\u064a\u0637\u064a \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0644\u0643\u0631\u0627\u0633\u064a \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0644\u062a\u0647\u0627\u0628 \u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0631\u0643\u0628\u0629 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0627\u0644\u0645\u0634\u0627\u0631 \u0625\u0644\u064a\u0647\u0627. \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0623\u0639\u0644\u0649 \u062a\u062d\u0633\u0646 (38%) \u060c \u0645\u0645\u0627 \u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0639\u0632\u0632 \u0628\u064a\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646. \u062a\u0645\u062b\u0644 \u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 34% \u060c \u0645\u0645\u0627 \u064a\u0639\u0643\u0633 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0645\u062d\u0633\u0646\u0629 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u0644 \u0648\u0645\u0631\u064a\u062d. \u0633\u0627\u0647\u0645\u062a \u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u0640 28% \u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062f\u0648\u0631 \u0627\u0644\u064a\u0648\u063a\u0627 \u0641\u064a \u062f\u0639\u0645 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0648\u062a\u0642\u0644\u064a\u0644 \u0642\u064a\u0648\u062f \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u062f\u0649 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646.<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/yoga\/best-7-yoga-poses-to-lose-belly-fat-after-pregnancy\/\">\u0623\u0641\u0636\u0644 7 \u064a\u0648\u062c\u0627 \u062a\u0637\u0631\u062d \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644<\/a><\/p>\n\n\n\n<h2 id=\"yoga-poses\" class=\"wp-block-heading\"><strong>10 \u0623\u0641\u0636\u0644 28 \u064a\u0648\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0645\u0639 \u0645\u062d\u062f\u0648\u062f\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0648\u0636\u0639 \u062c\u0628\u0644 \u062c\u0627\u0644\u0633.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0644\u0633 \u0627\u0644\u062c\u0628\u0644 \u0627\u0644\u0630\u064a \u064a\u062c\u0644\u0633 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 Parvatasana \u0628\u0627\u0644\u0644\u063a\u0629 \u0627\u0644\u0633\u0646\u0633\u0643\u0631\u064a\u062a\u064a\u0629. \u0625\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u064a\u0648\u062c\u0627 \u0643\u0628\u064a\u0631 \u0644\u0644\u0643\u0631\u0627\u0633\u064a \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0630\u0648\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0645\u062d\u062f\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629. \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0639\u0644\u0649 \u0634\u062f \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0639 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0643\u0631\u0633\u064a \u064a\u0648\u062c\u0627 - \u0648\u0636\u0639\u064a\u0629 \u062c\u0628\u0644\u064a\u0629 \u062c\u0627\u0644\u0633\u0629\" width=\"1200\" height=\"900\"  data-src=\"https:\/\/www.youtube.com\/embed\/VjkzkbQ0S-s?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>\u0643\u064a\u0641 \u062a\u062c\u0644\u0633 \u062c\u0628\u0644\u0629 \u062c\u0627\u0644\u0633\u0629\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0644\u0628\u062f\u0621 \u060c \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0645\u0631\u064a\u062d \u0645\u0639 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. <\/li>\n\n\n\n<li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0641\u062e\u0630\u064a\u0643 \u0648\u0627\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0644\u0644\u0623\u0633\u0641\u0644 \u0648\u0644\u0644\u062e\u0644\u0641. <\/li>\n\n\n\n<li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0625\u0637\u0627\u0644\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0645\u0637\u0648\u064a\u064b\u0627 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li>\n\n\n\n<li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0634\u0647\u064a\u0642\u060c \u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u0648\u0627\u0631\u0628\u0637 \u0623\u0635\u0627\u0628\u0639\u0643. <\/li>\n\n\n\n<li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631 \u060c \u0627\u0636\u063a\u0637 \u0628\u0631\u0641\u0642 \u0639\u0644\u0649 \u0631\u0627\u062d\u0629 \u064a\u062f\u064a\u0643 \u0645\u0639\u064b\u0627 \u0648\u062a\u0645\u062f\u062f \u0646\u062d\u0648 \u0627\u0644\u0633\u0645\u0627\u0621. <\/li>\n\n\n\n<li>\u0627\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u0635\u062f\u0631\u0643 \u0648\u0643\u062a\u0641\u064a\u0643. <\/li>\n\n\n\n<li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0628\u0642\u0627\u0621 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0637\u0648\u0644\u064b\u0627 \u0648\u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0636\u0639 \u0628\u0623\u0643\u0645\u0644\u0647.<\/li>\n\n\n\n<li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633\u0629 \u0625\u0644\u0649 \u0639\u0634\u0631\u0629 \u0623\u0646\u0641\u0627\u0633 \u0642\u0628\u0644 \u0625\u062e\u0631\u0627\u062c \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u0648\u0627\u0644\u062e\u0631\u0648\u062c \u0645\u0646 \u0627\u0644\u0648\u0636\u0639. <\/li>\n\n\n\n<li>\u064a\u0645\u0643\u0646\u0643 \u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629. <\/li>\n\n\n\n<li>\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0644\u0637\u064a\u0641 \u0644\u0644\u062a\u0645\u062f\u062f \u0633\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0648\u0636\u0639\u064a\u0629 \u0628\u0642\u0631\u0629 \u0627\u0644\u0642\u0637 \u062c\u0627\u0644\u0633\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639 \u0627\u0644\u0628\u0642\u0631\u0629 \u0627\u0644\u0642\u0637\u0629 \u0627\u0644\u062c\u0627\u0644\u0633\u0629 \u0647\u0648 <a href=\"https:\/\/verywelfit.com\/yoga\/my-journey-with-yoga-for-spondylolisthesis-the-gentle-practice-that-helped-me-find-pain-relief\/\" data-wpil-monitor-id=\"1814\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0644\u0637\u064a\u0641\u0629<\/a> \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0630\u0648\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0645\u062d\u062f\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629. \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u0634\u062c\u0639 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1100\" height=\"733\" src=\"https:\/\/cdn.verywelfit.com\/2023\/08\/Cat-Cow.gif\" alt=\"\u0628\u0642\u0631\u0629 \u0627\u0644\u0642\u0637\" class=\"wp-image-3634\"\/><figcaption class=\"wp-element-caption\"><strong>\u0628\u0642\u0631\u0629 \u0627\u0644\u0642\u0637<\/strong>, \u0645\u0635\u062f\u0631 \u0627\u0644\u0635\u0648\u0631\u0629:&nbsp;<a href=\"https:\/\/www.verywellfit.com\/chair-yoga-poses-3567189\" target=\"_blank\" rel=\"noopener\">10 \u064a\u0648\u062c \u0628\u0648\u0636\u0639\u064a\u0629 \u0644\u0644\u0643\u0631\u0627\u0633\u064a \u0644\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u062c\u0644\u0633 \u0628\u0642\u0631\u0629 \u0642\u0637\u0629 \u062c\u0627\u0644\u0633\u0629\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0628\u062f\u0621 \u0627\u0644\u0648\u0636\u0639 \u060c \u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062c\u0644\u0648\u0633 \u0645\u0639 \u062b\u0646\u064a \u0633\u0627\u0642\u064a\u0643 \u0623\u0645\u0627\u0645\u0643 \u0648\u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646. <\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0646\u0634\u0642 \u060c \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0641\u064a \u0627\u0644\u0623\u0631\u0636 \u0648\u062a\u0642\u0648\u0633 \u0638\u0647\u0631\u0643 \u0628\u0631\u0641\u0642 \u0645\u062b\u0644 \u0642\u0637\u0629 \u062a\u0645\u062f\u062f. <\/li>\n\n\n\n<li>\u0628\u064a\u0646\u0645\u0627 \u062a\u0632\u0641\u0631 \u062d\u0648\u0644 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0644\u0623\u0633\u0641\u0644 \u0648\u062a\u0645\u064a\u0644 \u0631\u0623\u0633\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u062b\u0644 \u0628\u0642\u0631\u0629. <\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u0625\u062c\u0631\u0627\u0621 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0644\u0628\u0636\u0639\u0629 \u0623\u0646\u0641\u0627\u0633.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0648\u0636\u0639\u064a\u0629 \u062a\u0648\u064a\u0633\u062a \u062c\u0627\u0644\u0633.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0648\u064a\u0633\u062a \u062c\u0627\u0644\u0633 <a href=\"https:\/\/verywelfit.com\/yoga\/revolved-half-moon-yoga-pose-benefits-steps-and-variations\/\" data-wpil-monitor-id=\"1813\">Pose \u0647\u0648 \u0643\u0631\u0633\u064a \u064a\u0648\u062c\u0627 \u0645\u0645\u062a\u0627\u0632<\/a> \u062a\u0645\u0631\u064a\u0646 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0645\u0639 \u0645\u062d\u062f\u0648\u062f\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629. \u0625\u0646\u0647\u0627 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0641\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"1000\" src=\"https:\/\/cdn.verywelfit.com\/2023\/08\/Back-Twist.gif\" alt=\"\u062e\u0644\u0641\u064a\u0629 \u0627\u0644\u0635\u0648\u0631\u0629\" class=\"wp-image-3635\"\/><figcaption class=\"wp-element-caption\"><strong>\u0648\u0636\u0639\u064a\u0629 \u062a\u0648\u064a\u0633\u062a \u062c\u0627\u0644\u0633<\/strong>; <strong>&nbsp;<\/strong>\u0645\u0635\u062f\u0631 \u0627\u0644\u0635\u0648\u0631\u0629: \u0633\u0644\u0633\u0644\u0629 \u064a\u0648\u062c\u0627&nbsp;<\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0648\u0636\u0639\u064a\u0629 \u062a\u0648\u064a\u0633\u062a \u062c\u0627\u0644\u0633\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u062d\u0627\u0641\u0629 \u0645\u0642\u0639\u062f\u0643 \u0645\u0639 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. <\/li>\n\n\n\n<li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 <a href=\"https:\/\/verywelfit.com\/fitness-en\/will-i-lose-belly-chest-and-thigh-fat-if-i-cycle-every-day-for-2-months\/\" data-wpil-monitor-id=\"1825\">\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0631\u0641\u0639 \u0635\u062f\u0631\u0643<\/a> \u0635\u0639\u0648\u062f\u0627 \u0648\u0641\u062a\u062d. <\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0628\u0639\u0645\u0642 \u0648\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631 \u060c \u0642\u0645 \u0628\u0644\u0641 \u062c\u0630\u0639\u0643 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646 \u060c \u0648\u0648\u0636\u0639 \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0644\u0649 \u0638\u0647\u0631 \u0627\u0644\u0643\u0631\u0633\u064a. <\/li>\n\n\n\n<li>\u062e\u0630 \u0639\u062f\u0629 \u0623\u0646\u0641\u0627\u0633 \u0647\u0646\u0627 \u060c \u0648\u0627\u0646\u062a\u0642\u0644 \u0623\u0639\u0645\u0642 \u0642\u0644\u064a\u0644\u0627\u064b \u0641\u064a \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/li>\n\n\n\n<li>\u0644\u0644\u062e\u0631\u0648\u062c \u0645\u0646 \u0627\u0644\u0648\u0636\u0639 \u060c \u0627\u0646\u0632\u0639 \u062c\u0630\u0639\u0643 \u0628\u0631\u0641\u0642 \u0648\u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0627\u0644\u0645\u0646\u062a\u0635\u0641 \u062b\u0645 \u0642\u0645 \u0628\u0627\u0644\u0644\u0641 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631. <\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0646\u0641\u0633\u0643 \u0628\u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0634\u0643\u0644 \u0623\u0639\u0645\u0642 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0627\u0644\u0645\u0634\u0628\u0643\u0629 \u062e\u0644\u0641 \u0638\u0647\u0631\u0643 \u060c \u0648\u0644\u0643\u0646 \u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0639\u062f\u0645 \u0625\u062c\u0647\u0627\u062f \u0645\u0641\u0627\u0635\u0644 \u0643\u062a\u0641\u064a\u0643 \u0623\u0648 \u0645\u0639\u0635\u0645\u064a\u0643. \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0646\u0634\u0641\u0629 \u0623\u0648 \u062d\u0632\u0627\u0645 \u062d\u0648\u0644 \u0638\u0647\u0631\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0639\u0645\u064a\u0642 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621 \u0625\u0630\u0627 \u0631\u063a\u0628\u062a \u0641\u064a \u0630\u0644\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0648\u0636\u0639 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u062c\u0627\u0644\u0633.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0646\u062d\u0646\u0649 \u062c\u0627\u0646\u0628\u064a \u062c\u0627\u0644\u0633 <a href=\"https:\/\/verywelfit.com\/yoga\/8-yoga-poses-to-help-you-lose-belly-and-thigh-fat\/\" data-wpil-monitor-id=\"1815\">Pose \u0647\u0648 \u0643\u0631\u0633\u064a \u064a\u0648\u062c\u0627 \u0631\u0627\u0626\u0639<\/a> \u062a\u0645\u0631\u064a\u0646 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0645\u0639 \u0645\u062d\u062f\u0648\u062f\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629. \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0644\u0649 \u0641\u062a\u062d \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0628\u0644\u0637\u0641\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0634\u062f \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u062c\u0630\u0639. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0648\u0641\u0631 \u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0646 \u0639\u0631\u0642 \u0627\u0644\u0646\u0633\u0627 \u0648\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0648\u0643\u0630\u0644\u0643 \u064a\u062d\u0633\u0646 \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\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-4-3 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\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0627\u0644\u062c\u0627\u0644\u0633.\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/RTZf-pIlaWg?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>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u062c\u0627\u0644\u0633\u064b\u0627\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0644\u062c\u0644\u0648\u0633 \u060c \u0627\u0628\u062f\u0623 \u0648\u0636\u0639 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062c\u0644\u0648\u0633 \u0645\u0639 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0641\u062e\u0630\u064a\u0643. <\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643. <\/li>\n\n\n\n<li>\u0632\u0641\u064a\u0631 \u0648\u062a\u0635\u0644 \u0625\u0644\u0649 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0628\u0631 <a href=\"https:\/\/verywelfit.com\/fitness-en\/is-there-a-way-for-women-to-workout-and-still-keep-a-feminine-looking-body\/\" data-wpil-monitor-id=\"1826\">\u0627\u0644\u062c\u0633\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0641\u0627\u0638<\/a> \u0631\u0641\u0639\u062a \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643. <\/li>\n\n\n\n<li>\u062a\u0635\u0644 \u0625\u0644\u0649 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u062a\u0639\u0645\u064a\u0642 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f. <\/li>\n\n\n\n<li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0639\u062f\u0629 \u0623\u0646\u0641\u0627\u0633 \u062b\u0645 \u0628\u062f\u0651\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0648\u0643\u0631\u0631.<\/li>\n\n\n\n<li>It&#8217;s important to keep your shoulders relaxed while doing this pose and to make sure that you are not over stretching yourself. <\/li>\n\n\n\n<li>\u0625\u0630\u0627 \u0643\u0646\u062a <a href=\"https:\/\/verywelfit.com\/yoga\/how-to-prevent-wrist-pain-in-yoga-my-personal-experience-expert-advice\/\" data-wpil-monitor-id=\"1824\">\u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u064a \u0625\u0632\u0639\u0627\u062c \u0623\u0648 \u0623\u0644\u0645<\/a> \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u0642\u0641 \u0648\u0627\u0644\u062e\u0631\u0648\u062c \u0645\u0646 \u0627\u0644\u0648\u0636\u0639. <\/li>\n\n\n\n<li>\u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u060c \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0643 \u0648\u0634\u062f\u0629 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0648\u0636\u0639 \u062d\u0645\u0627\u0645\u0629 \u062c\u0627\u0644\u0633\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062d\u0645\u0627\u0645 \u0627\u0644\u062c\u0627\u0644\u0633\u0629 \u0647\u064a \u0644\u0637\u064a\u0641\u0629 \u0648 <a href=\"https:\/\/verywelfit.com\/yoga\/is-chakra-asana-an-effective-yoga-pose-for-asthma-patients\/\" data-wpil-monitor-id=\"1802\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0641\u0639\u0627\u0644\u0629<\/a> \u062a\u0634\u0643\u0644 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0645\u0639 \u0645\u062d\u062f\u0648\u062f\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629. \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0631\u0627\u0626\u0639 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0641\u062e\u0630. \u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u062e\u0641\u064a\u0641 <a href=\"https:\/\/verywelfit.com\/yoga\/best-lower-back-stretches-to-reduce-pain-and-improve-mobility\/\" data-wpil-monitor-id=\"1803\">\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/a> \u0648\u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621.<\/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=\"\u0648\u0636\u0639 \u062d\u0645\u0627\u0645\u0629 \u062c\u0627\u0644\u0633\u0629\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/9duW9HncInY?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>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062d\u0645\u0627\u0645 \u062c\u0627\u0644\u0633\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0623\u062f\u0627\u0621 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062d\u0645\u0627\u0645 \u0627\u0644\u062c\u0627\u0644\u0633 \u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d \u0645\u0639 \u0633\u0627\u0642\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0623\u0645\u0627\u0645\u0643.<\/li>\n\n\n\n<li>\u0627\u062b\u0646\u0650 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0641\u062e\u0630\u0643 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0627\u0644\u0623\u064a\u0633\u0631. <\/li>\n\n\n\n<li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0638\u0644 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0645\u062a\u062f\u0629. <\/li>\n\n\n\n<li>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0648\u0627\u062c\u0647 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u062b\u0646\u064a \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u060c \u0641\u0627\u0633\u062a\u062e\u062f\u0645 \u062d\u0632\u0627\u0645 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0648 \u062d\u0632\u0627\u0645 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0642\u0631\u064a\u0628 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0646 \u0635\u062f\u0631\u0643. <\/li>\n\n\n\n<li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062f\u0639\u0645.<\/li>\n\n\n\n<li>\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u060c \u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646. <\/li>\n\n\n\n<li>\u0627\u0646\u062d\u0646\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0637\u0641\u064a\u0641 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0641\u062e\u0630. <\/li>\n\n\n\n<li>\u0627\u0628\u0642 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 10-15 \u0646\u0641\u0633\u064b\u0627 \u0642\u0628\u0644 \u062a\u062d\u0631\u064a\u0631 \u0627\u0644\u0648\u0636\u0639 \u0628\u0628\u0637\u0621 \u0648\u062a\u0643\u0631\u0627\u0631\u0647 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0648\u0636\u0639 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u062c\u0627\u0644\u0633\u064b\u0627.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0623\u0648 Paschimottanasana \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0644\u0637\u064a\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0647\u0645. \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0631\u0627\u0626\u0639 \u0644\u0645\u0646 \u0644\u062f\u064a\u0647\u0645 \u0642\u062f\u0631\u0629 \u0645\u062d\u062f\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0645\u0646 \u0631\u0627\u062d\u0629 \u0627\u0644\u0643\u0631\u0633\u064a.<\/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\u0631\u0633\u064a \u0645\u0646\u062d\u0646\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u064a\u062c\u0644\u0633\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/QRIKGOUJILs?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>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0648\u0636\u0639 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u062c\u0627\u0644\u0633\u064b\u0627\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0644\u0628\u062f\u0621 \u060c \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u062d\u0627\u0641\u0629 \u0627\u0644\u0643\u0631\u0633\u064a \u0645\u0639 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u060c \u0645\u0639 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643. <\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631 \u060c \u0623\u062d\u0636\u0631 \u0630\u0642\u0646\u0643 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u062b\u0646\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0628\u0637\u0621 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u062c\u0630\u0639\u0643 \u0628\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0639\u0644\u0649 \u0641\u062e\u0630\u064a\u0643. <\/li>\n\n\n\n<li>\u0627\u062d\u062a\u0641\u0638 \u0628\u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0633\u0627\u0642\u064a\u0643 \u0623\u0648 \u0627\u062d\u0636\u0631\u0647\u0645\u0627 \u062e\u0644\u0641\u0643 \u0625\u0630\u0627 \u0627\u0633\u062a\u0637\u0639\u062a. <\/li>\n\n\n\n<li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0644\u0637\u064a\u0641 \u0641\u064a \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0623\u0646\u062a \u062a\u0645\u0633\u0643 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633\u0629 \u0625\u0644\u0649 \u062b\u0645\u0627\u0646\u064a\u0629 \u0623\u0646\u0641\u0627\u0633.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u0648\u0636\u0639 \u0627\u0644\u0646\u0633\u0631 \u062c\u0627\u0644\u0633\u064b\u0627.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0633\u0631 \u062c\u0627\u0644\u0633 <a href=\"https:\/\/verywelfit.com\/yoga\/10-amazing-heart-opening-restorative-yoga-poses-for-beginners\/\" data-wpil-monitor-id=\"1816\">\u0628\u0648\u0632 \u0647\u0648 \u064a\u0648\u062c\u0627 \u0645\u0645\u062a\u0627\u0632\u0629<\/a> \u062a\u0645\u0631\u0646 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0645\u0639 \u0645\u062d\u062f\u0648\u062f\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u062d\u064a\u062b \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631. \u064a\u062a\u0645 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062c\u0644\u0648\u0633 \u0648\u064a\u062a\u0637\u0644\u0628 \u0628\u0639\u0636 \u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0648\u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<\/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=\"\u0630\u0631\u0627\u0639\u064a \u0627\u0644\u0646\u0633\u0631 \u0627\u0644\u062c\u0627\u0644\u0633\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/wzcETbDlYKQ?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>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0646\u0633\u0631 \u062c\u0627\u0644\u0633\u064b\u0627\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0628\u062f\u0621 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0646\u0633\u0631 \u0627\u0644\u062c\u0627\u0644\u0633 \u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0645\u0639 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. <\/li>\n\n\n\n<li>\u0627\u0639\u0628\u0631 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0627\u0644\u064a\u0633\u0627\u0631 \u060c \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u062d\u064a\u062b \u064a\u0644\u062a\u0641 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649 \u062d\u0648\u0644 \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0623\u064a\u0645\u0646. <\/li>\n\n\n\n<li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0642\u062f\u0645\u064a\u0643 \u062a\u062a\u062c\u0647\u0627\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0623\u0646 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0637\u0648\u064a\u0644 \u0648\u0645\u0633\u062a\u0642\u064a\u0645.<\/li>\n\n\n\n<li>\u0628\u0639\u062f \u0630\u0644\u0643 \u060c \u0636\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0645\u0627\u0645\u0643 \u060c \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u062a\u062d\u062a \u0627\u0644\u064a\u0645\u064a\u0646. <\/li>\n\n\n\n<li>\u0627\u0641\u062a\u062d \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0636\u0639 \u0638\u0647\u0631 \u064a\u062f\u064a\u0643 \u0645\u0639\u064b\u0627. <\/li>\n\n\n\n<li>\u0627\u0631\u0641\u0639 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0645\u0639 \u0643\u062a\u0641\u064a\u0643 \u0648\u0627\u0631\u0633\u0645 \u0643\u062a\u0641\u0643 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643.<\/li>\n\n\n\n<li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633\u0629 \u0625\u0644\u0649 10 \u0623\u0646\u0641\u0627\u0633 \u060c \u062b\u0645 \u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0639\u0628\u0648\u0631 \u0633\u0627\u0642\u064a\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0643\u0631\u0631 \u0627\u0644\u0648\u0636\u0639 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631. <\/li>\n\n\n\n<li>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0635\u0639\u0628\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629 \u060c \u0641\u062d\u0627\u0648\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0645\u0639 \u062a\u0642\u0627\u0637\u0639 \u0625\u062d\u062f\u0649 \u0633\u0627\u0642\u064a\u0643 \u0641\u0648\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u062a\u0642\u0627\u0637\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u0648\u0636\u0639 \u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u0627\u0644\u062c\u0627\u0644\u0633.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062d\u0627\u0631\u0628 \u062c\u0627\u0644\u0633 <a href=\"https:\/\/verywelfit.com\/yoga\/top-10-autumn-equinox-yoga-poses-and-its-amazing-benefits\/\" data-wpil-monitor-id=\"1817\">\u0627\u0644\u0648\u0636\u0639 \u0647\u0648 \u064a\u0648\u062c\u0627 \u0639\u0638\u064a\u0645\u0629<\/a> \u062a\u0645\u0631\u064a\u0646 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0645\u0639 \u0645\u062d\u062f\u0648\u062f\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629. \u0647\u0630\u0647 <a href=\"https:\/\/verywelfit.com\/yoga\/reclining-hero-pose-benefits-how-to-do-and-precautions\/\" data-wpil-monitor-id=\"1819\">\u0648\u0642\u0641\u0629 \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0643\u062b\u064a\u0631\u0629<\/a> \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0642\u0648\u064a \u0648\u064a\u0645\u062a\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0638\u0647\u0631. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u060c \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0627\u0644\u0637\u0627\u0642\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0648\u0636\u0639 \u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u0627\u0644\u062c\u0627\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0639\u0642\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631.<\/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=\"\u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u0627\u0644\u062c\u0627\u0644\u0633 1 \u062f\u0644\u064a\u0644 \u0645\u0631\u0626\u064a\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/oCqNKY99oEM?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>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0648\u0636\u0639 \u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u062c\u0627\u0644\u0633\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u0627\u0644\u062c\u0627\u0644\u0633 \u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d \u0639\u0644\u0649 \u062d\u0627\u0641\u0629 \u0643\u0631\u0633\u064a \u0623\u0648 \u0645\u0642\u0639\u062f. <\/li>\n\n\n\n<li>\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u0637\u062d \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u060c \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u064a \u0645\u0639 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636. <\/li>\n\n\n\n<li>\u062a\u0635\u0644 \u0625\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u060c \u0648\u0627\u0644\u0646\u062e\u064a\u0644 \u0645\u062a\u062c\u0647\u0629 \u0644\u0644\u0623\u0645\u0627\u0645. <\/li>\n\n\n\n<li>\u062e\u0630 \u0646\u0641\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627 \u0648\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631 \u060c \u0627\u0646\u062d\u0646\u064a \u062c\u0630\u0639\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0648\u0635\u0644 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0644\u0644\u062e\u0627\u0631\u062c \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646. <\/li>\n\n\n\n<li>\u0627\u0631\u0633\u0645 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0645\u0639\u064b\u0627 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0642\u0646\u0643 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636. <\/li>\n\n\n\n<li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633\u0629 \u0623\u0646\u0641\u0627\u0633 \u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0648\u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u064a\u0646 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u062c\u0630\u0639\u0643.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>9. \u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644 \u062c\u0627\u0644\u0633\u064b\u0627.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644 \u062c\u0627\u0644\u0633\u064b\u0627 \u0647\u0648 \u0646\u0633\u062e\u0629 \u0644\u0637\u064a\u0641\u0629 \u062c\u0627\u0644\u0633\u0629 \u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0645\u0644 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629. \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0641\u062a\u062d \u0627\u0644\u0635\u062f\u0631 \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631. \u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0641\u0639\u0627\u0644\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0648\u0643\u0630\u0644\u0643 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u062a\u0648\u062a\u0631.<\/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=\"ustrasana \ud83d\udc2a (\u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644) \u0645\u0639 \u0643\u0631\u0633\u064a\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/8pEQO_rgz4A?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>\u0643\u064a\u0641 \u062a\u062c\u0644\u0633 \u0627\u0644\u062c\u0645\u0644 \u062c\u0627\u0644\u0633\u064b\u0627\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0644\u062f\u062e\u0648\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0645\u0644 \u062c\u0627\u0644\u0633\u064b\u0627 \u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d. <\/li>\n\n\n\n<li>\u0627\u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0648\u0627\u0631\u0628\u0637 \u0623\u0635\u0627\u0628\u0639\u0643 \u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b. <\/li>\n\n\n\n<li>\u0627\u0628\u062f\u0623 \u0628\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u0648\u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0641\u064a \u0635\u062f\u0631\u0643 \u0648\u0643\u062a\u0641\u064a\u0643. <\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u062d\u0627\u064a\u062f \u0648\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0639\u062f\u0629 \u0623\u0646\u0641\u0627\u0633.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0642\u062f\u0631\u0629 \u0645\u062d\u062f\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062a\u0648\u062e\u064a \u0627\u0644\u062d\u0630\u0631 \u0639\u0646\u062f \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639. \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0628\u062a\u0648\u062c\u064a\u0647 \u0645\u0646 \u0645\u062f\u0631\u0628 \u0645\u0624\u0647\u0644 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0642\u0648\u0645 \u0628\u0630\u0644\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0648\u0622\u0645\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10. \u0648\u0636\u0639 \u0648\u062c\u0647 \u0628\u0642\u0631\u0629 \u062c\u0627\u0644\u0633.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639\u064a\u0629 \u0648\u062c\u0647 \u0627\u0644\u0628\u0642\u0631\u0629 \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u0633\u0647\u0644\u0629 \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0644\u0625\u0631\u062e\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0642\u0644. \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0631\u0627\u0626\u0639 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0644\u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0634\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\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-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.youtube.com\/watch?v=3QirXVkFbwA\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u062c\u0644\u0633 \u0648\u062c\u0647 \u0628\u0642\u0631\u0629 \u062c\u0627\u0644\u0633\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d \u0645\u062a\u0634\u0627\u0628\u0643. <\/li>\n\n\n\n<li>\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u0643 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633 \u0628\u062d\u064a\u062b \u064a\u0634\u064a\u0631 \u0643\u0648\u0639\u0643 \u0625\u0644\u0649 \u0627\u0644\u0633\u0642\u0641 \u0648\u062a\u0633\u062a\u0631\u064a\u062d \u064a\u062f\u0643 \u0639\u0644\u0649 \u0645\u0624\u062e\u0631\u0629 \u0631\u0642\u0628\u062a\u0643. <\/li>\n\n\n\n<li>\u0623\u062d\u0636\u0631 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u062e\u0631\u0649 \u062e\u0644\u0641 \u0638\u0647\u0631\u0643 \u0648\u0627\u062c\u0644\u0628 \u0645\u0631\u0641\u0642\u0643 \u0646\u062d\u0648 \u0643\u062a\u0641\u0643. <\/li>\n\n\n\n<li>\u062e\u0630 \u0623\u0646\u0641\u0627\u0633\u064b\u0627 \u0642\u0644\u064a\u0644\u0629 \u0648\u0627\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 10 \u062b\u0648\u0627\u0646\u064d.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u062d\u0627\u0644\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u0648\u0636\u0639. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0623\u064a \u0625\u0632\u0639\u0627\u062c\u060c \u062a\u0648\u0642\u0641 \u0641\u0648\u0631\u064b\u0627 \u0648\u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643 \u0623\u0648 \u0645\u0639\u0627\u0644\u062c\u0643 \u0627\u0644\u0637\u0628\u064a\u0639\u064a.<\/p>\n\n\n\n<h4 id=\"prevention\" class=\"wp-block-heading\"><strong>\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0633\u064a \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0630\u0648\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0645\u062d\u062f\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u062a\u0630\u0643\u0631 \u0627\u062a\u062e\u0627\u0630 \u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a. \u0647\u0646\u0627 \u0628\u0639\u0636 <a href=\"https:\/\/verywelfit.com\/yoga\/step-by-step-jump-through-in-ashtanga-yoga-experiences-advice-and-tips\/\" data-wpil-monitor-id=\"1829\">\u0646\u0635\u0627\u0626\u062d<\/a> \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0636\u0639\u0648\u0627 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0645 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u0643\u0631\u0633\u064a \u0645\u0633\u062a\u0642\u0631 \u0648\u0644\u064a\u0633 \u0632\u0644\u0642\u064b\u0627. \u064a\u062c\u0628 \u0648\u0636\u0639\u0647 \u0639\u0644\u0649 \u0633\u0637\u062d \u063a\u064a\u0631 \u0632\u0644\u0642 \u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0642\u062f\u0627\u0645 \u0627\u0644\u0643\u0631\u0633\u064a \u0645\u062b\u0628\u062a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0644\u0627 \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0646\u0641\u0633\u0643 \u0628\u0634\u062f\u0629 \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a. \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u062a\u0642\u062f\u0645 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u062a\u0643 \u0648\u0645\u0631\u0648\u0646\u062a\u0643.<\/li>\n\n\n\n<li>\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u0645\u062f\u062f \u0623\u0648 \u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0625\u0644\u0649 \u0645\u0627 \u0647\u0648 \u0623\u0628\u0639\u062f \u0645\u0646 \u062d\u062f\u0648\u062f\u0643. \u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 <a href=\"https:\/\/verywelfit.com\/nutrition\/how-do-you-know-if-your-body-is-absorbing-the-nutrients-you-ate\/\" data-wpil-monitor-id=\"1827\">\u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0639\u0631\u0641<\/a> \u0645\u062a\u0649 \u062a\u062a\u0648\u0642\u0641.<\/li>\n\n\n\n<li>\u0627\u0631\u062a\u062f\u0650 \u0645\u0644\u0627\u0628\u0633 \u0645\u0631\u064a\u062d\u0629 \u0648\u0641\u0636\u0641\u0627\u0636\u0629 \u062a\u0633\u0645\u062d \u0644\u0643 \u0628\u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u062d\u0631\u064a\u0629.<\/li>\n\n\n\n<li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a. \u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 \u0625\u062c\u0647\u0627\u062f \u0623\u064a \u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u0645\u0641\u0627\u0635\u0644.<\/li>\n\n\n\n<li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0648\u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a. \u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0642\u0644\u0643 \u0647\u0627\u062f\u0626\u064b\u0627 \u0648\u0647\u0627\u062f\u0626\u064b\u0627.<\/li>\n\n\n\n<li>\u0623\u062e\u064a\u0631\u0627 \u060c, <a href=\"https:\/\/verywelfit.com\/fitness-en\/if-i-only-drink-water-for-a-week-will-i-lose-belly-fat-what-do-experts-say\/\" data-wpil-monitor-id=\"1821\">\u0627\u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621<\/a> \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0637\u0648\u0628\u0629 \u062c\u0633\u0645\u0643.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u062a\u0628\u0627\u0639 \u0647\u0630\u0647 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u060c \u064a\u0645\u0643\u0646 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0640 <a href=\"https:\/\/verywelfit.com\/yoga\/top-5-mudras-for-athletes-expert-insights-and-suprising-benefits\/\" data-wpil-monitor-id=\"1799\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u064a\u0648\u063a\u0627<\/a> \u062f\u0648\u0646 \u0627\u0644\u0645\u062e\u0627\u0637\u0631\u0629 \u0628\u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0623\u062e\u0630 \u0627\u0644\u0623\u0645\u0631 \u0628\u0628\u0637\u0621 \u060c \u0648\u062a\u0628\u0642\u0649 \u0636\u0645\u0646 \u062d\u062f\u0648\u062f\u0643 \u0648\u0627\u0633\u062a\u0645\u0639 \u062f\u0627\u0626\u0645\u064b\u0627 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643.<\/p>\n\n\n\n<h4 id=\"best-time\" class=\"wp-block-heading\"><strong>\u0623\u0641\u0636\u0644 \u0648\u0642\u062a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u060c \u0641\u0625\u0646 \u0623\u0641\u0636\u0644 \u0648\u0642\u062a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0633\u064a \u0647\u0648 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0623\u0648 \u0641\u064a \u0648\u0642\u062a \u0645\u0628\u0643\u0631 \u0645\u0646 \u0627\u0644\u0645\u0633\u0627\u0621. \u0648\u0647\u0630\u0627 \u064a\u0633\u0645\u062d \u0644 <a href=\"https:\/\/verywelfit.com\/yoga\/the-pretzel-pose-in-yoga-benefits-technique-and-expert-insights-for-better-flexibility\/\" data-wpil-monitor-id=\"1818\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0646 \u0630\u0648\u064a \u0627\u0644\u062e\u0628\u0631\u0629 \u062f\u0648\u0646 \u0627\u0644\u062a\u062f\u062e\u0644 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0648\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0643\u0631\u0633\u064a \u0623\u064a\u0636\u064b\u0627 <a href=\"https:\/\/verywelfit.com\/fitness-en\/how-i-improved-my-squat-depth-practical-tips-that-actually-work\/\" data-wpil-monitor-id=\"1828\">\u062a\u0645\u0627\u0631\u0633 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631 \u0643\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644<\/a> \u0623\u0648 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0628\u0639\u062f \u062d\u062f\u062b \u0645\u0631\u0647\u0642. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u062a\u062f\u0631\u0628 \u0641\u064a \u0648\u0642\u062a \u0644\u0646 \u062a\u0646\u0632\u0639\u062c \u0641\u064a\u0647 \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0648\u0627\u0644\u062d\u0631\u0643\u0627\u062a. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u062f\u062f\u0627\u062a\u0643 \u0628\u0628\u0637\u0621 \u0648\u062a\u062c\u0646\u0628 \u0623\u064a \u062d\u0631\u0643\u0627\u062a \u0645\u062a\u0634\u0646\u062c\u0629 \u0623\u0648 \u0645\u0641\u0627\u062c\u0626\u0629. \u0625\u0646 \u0623\u062e\u0630 \u0648\u0642\u062a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0633\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/how-long-does-it-take-to-see-results-from-yoga\/\" data-wpil-monitor-id=\"1801\">\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u064a\u0648\u063a\u0627<\/a> \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/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-1782396905178\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">1. \u0647\u0644 \u0643\u0631\u0633\u064a \u0627\u0644\u064a\u0648\u063a\u0627 \u0641\u0639\u0627\u0644 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0645\u0639 \u0645\u062d\u062f\u0648\u062f\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645. \u0627\u0644\u064a\u0648\u063a\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0633\u064a \u0647\u064a \u062a\u0645\u0631\u064a\u0646 \u0644\u0637\u064a\u0641 \u064a\u0633\u0627\u0639\u062f \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0639\u0644\u0649 \u0623\u0646 \u064a\u0635\u0628\u062d\u0648\u0627 \u0623\u0643\u062b\u0631 \u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u0648\u0627\u0632\u0646\u064b\u0627 \u0648\u0642\u0648\u0629 \u0648\u062d\u0631\u0643\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0648 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062f\u0639\u0645. \u0647\u0630\u0627 \u0645\u0641\u064a\u062f \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0645\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0623\u0648 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0623\u0648 \u0642\u0644\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0648\u0642\u0648\u0641 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u0630\u064a\u0646 \u062a\u0632\u064a\u062f \u0623\u0639\u0645\u0627\u0631\u0647\u0645 \u0639\u0646 50 \u0639\u0627\u0645\u064b\u0627.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1782396953467\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">2 . \u0643\u0645 \u0645\u0631\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0643\u0631\u0633\u064a \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0642\u0648\u0644 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0645 \u0644\u0645\u062f\u0629 20-30 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u062c\u0644\u0633\u0629 \u060c 3-5 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u062d\u062a\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629. \u0644\u0627 \u062a\u0641\u0639\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0648\u062a\u062a\u0631\u0627\u0643\u0645 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0644\u0641\u062a\u0631\u0627\u062a \u0623\u0637\u0648\u0644 \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1782397001422\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">3. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0643\u0631\u0633\u064a \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0645\u0646\u0639 \u0627\u0644\u0633\u0642\u0648\u0637\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645. \u0633\u0648\u0641 \u064a\u0628\u0646\u064a \u0627\u0644\u0643\u0631\u0633\u064a \u0627\u0644\u0645\u062a\u0643\u0631\u0631 \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u060c \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0635\u0644\u0627\u0628\u0629 \u0648\u0645\u0646\u0639 \u0627\u0644\u0633\u0642\u0648\u0637 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u062e\u064a\u0627\u0631\u064b\u0627 \u0635\u062d\u064a\u064b\u0627 \u0648\u0645\u0631\u064a\u062d\u064b\u0627 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0628\u0639\u0636 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u062d\u062f\u0648\u062f\u0629.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h4 id=\"bottom-line\" class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0643\u0631\u0633\u064a \u0647\u064a \u0634\u0643\u0644 \u0645\u0645\u062a\u0627\u0632 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0630\u0648\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0645\u062d\u062f\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629. \u0641\u0647\u0648 \u0644\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u0642\u0637 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u0648\u0644\u0643\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0641\u0631 \u0625\u062d\u0633\u0627\u0633\u064b\u0627 \u0628\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u064a\u0642\u0638\u0629. \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u062a\u0643 \u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0628\u0639\u0636 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u0645\u0635\u0645\u0645\u0629 \u062e\u0635\u064a\u0635\u064b\u0627 \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u0641\u0631\u062f\u064a\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0648\u0642\u0627\u062a. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0623\u062e\u0630 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629 \u0648\u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062c\u0644\u0633\u0629. \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0643\u0631\u0633\u064a \u0647\u064a \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0648\u0635\u0648\u0644 <a href=\"https:\/\/verywelfit.com\/fitness-en\/controlled-articular-rotations-exercises-for-seniors-benefits-types-and-how-to-do\/\" data-wpil-monitor-id=\"854\">\u062a\u0645\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0648\u0641\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646<\/a> \u0645\u0639 \u0645\u062d\u062f\u0648\u062f\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+1 \u0645\u0635\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>\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0627\u062c \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0644\u0643\u0631\u0633\u064a \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0648\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0628\u064a\u0646 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0627\u0644\u0645\u0635\u0627\u0628\u0627\u062a \u0628\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0641\u064a \u062a\u0627\u064a\u0648\u0627\u0646: \u062f\u0631\u0627\u0633\u0629 \u0634\u0628\u0647 \u062a\u062c\u0631\u064a\u0628\u064a\u0629 \u061b; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10094373\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10094373\/<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0623\u0641\u0636\u0644 \u0643\u0631\u0633\u064a \u064a\u0648\u062c\u0627 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0630\u0648\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0645\u062d\u062f\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u060c \u0641\u0642\u062f \u0648\u0635\u0644\u062a \u0625\u0644\u0649 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0635\u062d\u064a\u062d. \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0643\u0631\u0633\u064a \u0647\u064a \u0648\u0633\u064a\u0644\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0644\u0628\u0642\u0627\u0621 \u0639\u0644\u0649 \u0642\u064a\u062f \u0627\u0644\u062d\u064a\u0627\u0629\u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"10 \u0623\u0641\u0636\u0644 28 \u064a\u0648\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0645\u0639 \u0645\u062d\u062f\u0648\u062f\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/yoga\/10-best-28-days-chair-yoga-poses-for-seniors-with-limited-mobility\/#more-1063\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 10 \u0623\u0641\u0636\u0644 28 \u064a\u0648\u0645\u064b\u0627 \u0645\u0646 \u0648\u0636\u0639\u064a\u0627\u062a \u0643\u0631\u0633\u064a \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0630\u0648\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0645\u062d\u062f\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":2,"featured_media":3639,"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":[668,666,667],"class_list":["post-1063","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-benefits-of-chair-yoga-poses-for-seniors","tag-best-28-days-chair-yoga-poses","tag-chair-yoga-poses-for-seniors"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/1063","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=1063"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/1063\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/3639"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=1063"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=1063"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=1063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}