{"id":11727,"date":"2026-02-27T20:06:20","date_gmt":"2026-02-27T14:36:20","guid":{"rendered":"https:\/\/verywelfit.com\/?p=11727"},"modified":"2026-07-19T10:55:30","modified_gmt":"2026-07-19T05:25:30","slug":"%d9%81%d8%aa%d8%ad-%d8%a7%d9%84%d8%b5%d9%81%d8%a7%d8%a1-%d9%85%d9%86-%d8%ae%d9%84%d8%a7%d9%84-%d9%85%d9%85%d8%a7%d8%b1%d8%b3%d8%aa%d9%8a-%d9%84%d9%81%d9%87%d9%85-%d9%88%d8%b6%d8%b9%d9%8a%d8%a9-%d8%a7","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/unlocking-serenity-through-my-practice-understanding-the-giraffe-yoga-pose\/","title":{"rendered":"\u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0639\u0646\u0627\u0646 \u0644\u0644\u0635\u0641\u0627\u0621 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u062a\u064a: \u0641\u0647\u0645 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0632\u0631\u0627\u0641\u0629"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0644\u0637\u0627\u0644\u0645\u0627 \u0627\u062d\u062a\u0641\u0644\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0627\u0644\u0639\u062f\u064a\u062f\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629. \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u0642\u0641 \u0627\u0644\u0641\u0631\u064a\u062f\u0629 \u0648\u0627\u0644\u0645\u0631\u062d\u0629 \u0627\u0644\u062a\u064a \u0627\u0643\u062a\u0633\u0628\u062a \u0634\u0639\u0628\u064a\u0629 \u0645\u0624\u062e\u0631\u064b\u0627 \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0632\u0631\u0627\u0641\u0629. \u0644\u0627 \u064a\u0648\u0641\u0631 \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u062c\u0630\u0627\u0628 \u0648\u0627\u0644\u063a\u0631\u064a\u0628 \u0641\u0648\u0627\u0626\u062f \u062c\u0633\u062f\u064a\u0629 \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u064a\u0639\u0632\u0632 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u064a\u0642\u0638\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621. \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0634\u0627\u0645\u0644 \u0633\u0648\u0641 \u0646\u0633\u062a\u0643\u0634\u0641 \u0627\u0644\u0632\u0631\u0627\u0641\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/top-10-expert-recommended-yoga-poses-to-prevent-hair-fall\/\" data-wpil-monitor-id=\"276\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u0628\u0627\u0644\u062a\u0641\u0635\u064a\u0644 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0641\u0648\u0627\u0626\u062f\u0647 \u060c \u0648\u062e\u0637\u0648\u0627\u062a \u062a\u0646\u0641\u064a\u0630\u0647 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u060c \u0648\u0631\u0624\u0649 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u060c \u0648\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u060c \u0648\u0627\u0644\u0623\u062f\u0644\u0629 \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0641\u0639\u0627\u0644\u064a\u062a\u0647\u0627.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0641\u0647\u0645 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0632\u0631\u0627\u0641\u0629.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0632\u0631\u0627\u0641\u0629 <a data-wpil-monitor-id=\"277\" href=\"https:\/\/verywelfit.com\/yoga\/how-the-falling-star-yoga-pose-helped-me-find-balance-and-strength-benefits-steps-and-precautions\/\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u0647\u0648 \u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0642\u0641\u0629 \u062a\u062d\u0627\u0643\u064a \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0631\u0634\u064a\u0642 \u0644\u0644\u0632\u0631\u0627\u0641\u0629. \u0625\u0646\u0647 \u064a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u0645\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u060c \u0648\u062e\u0644\u0642 \u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0647\u062f\u0648\u0621. \u0647\u0630\u0647 <a href=\"https:\/\/verywelfit.com\/yoga\/the-pretzel-pose-in-yoga-benefits-technique-and-expert-insights-for-better-flexibility\/\" data-wpil-monitor-id=\"287\">\u0648\u0642\u0641 \u0623\u0645\u0627\u0645<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u0639\u0648\u0646 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u0639\u0632\u064a\u0632 \u0631\u0641\u0627\u0647\u064a\u062a\u0647\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0632\u0631\u0627\u0641\u0629.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u064a\u0639\u0632\u0632 \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0634\u062c\u0639 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0632\u0631\u0627\u0641\u0629 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0648\u0625\u0637\u0627\u0644\u0629 \u0623\u0645\u062f\u0647\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0645\u0627\u0631\u0633\u064a\u0646 <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=\"666\">\u062a\u062d\u0633\u064a\u0646 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0647\u0645 \u0648\u062a\u0642\u0644\u064a\u0644<\/a> \u062a\u0635\u0644\u0628.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u064a\u0639\u0632\u0632 \u0627\u0644\u064a\u0642\u0638\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062b\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u060c \u062a\u0634\u062c\u0639 \u0648\u0636\u0639 \u0627\u0644\u0632\u0631\u0627\u0641\u0629 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 <a href=\"https:\/\/freaktofit.com\/yoga-mudras-to-cure-asthma\/\" target=\"_blank\" rel=\"noopener\">\u0646\u0641\u062e\u0629 <\/a>\u0648\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u062c\u0633\u0645. \u064a\u0633\u0627\u0639\u062f \u062c\u0627\u0646\u0628 \u0627\u0644\u064a\u0642\u0638\u0629 \u0647\u0630\u0627 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0642\u0644\u0642 \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0639\u0642\u0644\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u064a\u062d\u0633\u0646 \u0627\u0644\u0648\u0636\u0639.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0634\u062c\u064a\u0639 \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 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0632\u0631\u0627\u0641\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629. \u0647\u0630\u0627 \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062e\u0635\u0648\u0635 <a href=\"https:\/\/verywelfit.com\/fitness\/is-spending-3-hours-in-the-gym-beneficial\/\" data-wpil-monitor-id=\"284\">\u0645\u0641\u064a\u062f \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u0642\u0636\u0648\u0646 \u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629<\/a> \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0645\u0643\u062a\u0628.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u064a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0646 \u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u0642\u0644\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0627\u0644\u0648\u0636\u0639 \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u064a\u0648\u0641\u0631 \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u062f\u0639\u0645 \u0644\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u064a\u062e\u0641\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u062a\u0648\u062a\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0644\u0637\u064a\u0641 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u0632\u0631\u0627\u0641\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/best-7-yoga-poses-to-lose-belly-fat-after-pregnancy\/\" data-wpil-monitor-id=\"279\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0642\u0644 \u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/i1.wp.com\/verywelfit.com\/wp-content\/uploads\/2026\/02\/Giraffe-683x1024.png\" alt=\"\u0627\u0644\u0632\u0631\u0627\u0641\u0629\" class=\"wp-image-15055\" srcset=\"https:\/\/cdn.verywelfit.com\/2026\/02\/Giraffe-683x1024.png 683w, https:\/\/cdn.verywelfit.com\/2026\/02\/Giraffe-200x300.png 200w, https:\/\/cdn.verywelfit.com\/2026\/02\/Giraffe-768x1152.png 768w, https:\/\/cdn.verywelfit.com\/2026\/02\/Giraffe.png 1024w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0631\u0624\u0649 \u0627\u0644\u062e\u0628\u0631\u0627\u0621: \u0645\u0642\u0627\u0628\u0644\u0629 \u0645\u0639 \u0645\u062f\u0631\u0628 \u064a\u0648\u063a\u0627.<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-background\" style=\"background-color:#caddeb\"><tbody><tr><td>\ud83d\udca1 <strong><strong><strong>\u0648\u062c\u0647\u0629 \u0646\u0638\u0631 \u0627\u0644\u062e\u0628\u0631\u0627\u0621.<\/strong><\/strong><\/strong><br>\u0644\u0627\u0643\u062a\u0633\u0627\u0628 \u0641\u0647\u0645 \u0623\u0639\u0645\u0642 \u0644\u0644\u0632\u0631\u0627\u0641\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/7-simple-yoga-poses-to-help-you-lose-belly-fat-after-a-c-section\/\" data-wpil-monitor-id=\"280\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a>, \u060c \u062a\u062d\u062f\u062b\u0646\u0627 \u0645\u0639 \u0633\u0627\u0631\u0629 \u0637\u0648\u0645\u0633\u0648\u0646 \u060c \u0645\u062f\u0631\u0628\u0629 \u064a\u0648\u063a\u0627 \u0645\u0639\u062a\u0645\u062f\u0629 \u062a\u062a\u0645\u062a\u0639 \u0628\u062e\u0628\u0631\u0629 \u062a\u0632\u064a\u062f \u0639\u0646 \u0639\u0634\u0631 \u0633\u0646\u0648\u0627\u062a. \u0648\u0641\u0642\u064b\u0627 \u0644\u0633\u0627\u0631\u0629 \u060c \u201c\u0625\u0646 \u0648\u0636\u0639 \u0627\u0644\u0632\u0631\u0627\u0641\u0629 \u0644\u0627 \u064a\u062a\u0639\u0644\u0642 \u0641\u0642\u0637 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u060c \u0628\u0644 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u062c\u0633\u062f\u0643 \u0648\u0625\u064a\u062c\u0627\u062f \u0645\u0631\u0643\u0632\u0643. \u0625\u0646\u0647 \u064a\u0634\u062c\u0639 \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u0645\u0631\u062d \u062a\u062c\u0627\u0647 \u0627\u0644\u064a\u0648\u062c\u0627 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u0643\u062b\u0631 \u0645\u062a\u0639\u0629 \u201d.\u201d<br><strong>\u0633: \u0645\u0627 \u0647\u064a \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d <a href=\"https:\/\/verywelfit.com\/yoga\/noose-pose-yoga-for-beginners-benefits-how-to-do-and-variations\/\" data-wpil-monitor-id=\"285\">\u0645\u0633\u062a\u0647\u0644<\/a> \u0647\u0644 \u062a\u062d\u0627\u0648\u0644 \u0648\u0636\u0639 \u0627\u0644\u0632\u0631\u0627\u0641\u0629\u061f&nbsp;&nbsp;<\/strong><br>\u0633\u0627\u0631\u0629: \u201c\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0637\u0648\u064a\u0644\u064b\u0627 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643. \u0631\u0643\u0632 \u0639\u0644\u0649 \u0623\u0646\u0641\u0627\u0633\u0643 \u0648\u0627\u0634\u0631\u0643 \u0642\u0644\u0628\u0643. \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u060c \u062a\u062e\u064a\u0644 \u0623\u0646\u0643 \u0632\u0631\u0627\u0641\u0629 \u062a\u0645\u062a\u062f \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0637\u0648\u0644 \u0627\u0644\u0623\u0648\u0631\u0627\u0642. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0643\u062a\u0641\u064a\u0643 \u0648\u062a\u062c\u0646\u0628 \u0625\u062c\u0647\u0627\u062f \u0631\u0642\u0628\u062a\u0643 \u201d.\u201d<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/yoga\/flying-lizard-pose-yoga-benefits-steps-contradictions-and-variations\/\">\u0633\u062d\u0644\u064a\u0629 \u062a\u062d\u0644\u0642 \u0627\u0644\u064a\u0648\u063a\u0627: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0648\u0627\u0644\u062a\u0646\u0627\u0642\u0636\u0627\u062a \u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0624\u062f\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0632\u0631\u0627\u0641\u0629\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0646\u0627 \u0623 <a href=\"https:\/\/verywelfit.com\/yoga\/the-power-of-bhumisparsha-mudra-unveiling-its-benefits-and-step-by-step-guide\/\" data-wpil-monitor-id=\"281\">\u062f\u0644\u064a\u0644 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629<\/a> \u0644\u0623\u062f\u0627\u0621 \u064a\u0648\u062c\u0627 \u0627\u0644\u0632\u0631\u0627\u0641\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d:<\/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\u0642\u062a \u0627\u0644\u064a\u0648\u062c\u0627 | \u0648\u0636\u0639 \u0627\u0644\u0632\u0631\u0627\u0641\u0629\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/86d7xano6Rk?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>\u0627\u0644\u062e\u0637\u0648\u0629 1: \u0627\u0628\u062d\u062b \u0639\u0646 \u0642\u0627\u0639\u062f\u062a\u0643.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. \u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643. \u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0648\u0632\u064a\u0639 \u0648\u0632\u0646\u0643 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a \u0639\u0644\u0649 \u0643\u0644\u0627 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2 \u0625\u0634\u0631\u0627\u0643 \u0642\u0644\u0628\u0643.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0631\u0633\u0645 \u0633\u0631\u062a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0644\u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. \u0633\u064a\u0648\u0641\u0631 \u0647\u0630\u0627 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0646\u062a\u0642\u0627\u0644\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 2: \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. \u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0648\u0635\u0644.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062e\u0630 \u0646\u0641\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627 \u0648\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u062b\u0646\u064a\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. \u0627\u0633\u062a\u0637\u0627\u0644\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0623\u0639\u0644\u0649 \u060c \u062a\u062e\u064a\u0644 \u0623\u0646\u0643 \u062a\u0645\u062f\u062f \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u062b\u0644 \u0627\u0644\u0632\u0631\u0627\u0641\u0629. \u062a\u062c\u0646\u0628 \u062a\u0642\u0648\u0633 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643\u060c \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0630\u0644\u0643\u060c \u0642\u0645 \u0628\u0625\u0637\u0627\u0644\u0629 \u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 3: \u0627\u0645\u0633\u0643 \u0627\u0644\u0648\u0636\u0639.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. \u0631\u0643\u0632 \u0639\u0644\u0649 \u0623\u0646\u0641\u0627\u0633\u0643.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0645\u0633\u0643 \u0648\u0636\u0639 \u0627\u0644\u0632\u0631\u0627\u0641\u0629 \u0644\u0639\u062f\u0629 \u0623\u0646\u0641\u0627\u0633 \u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0631\u0643\u064a\u0632\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0648\u0627\u0644\u0632\u0641\u064a\u0631. \u0627\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6. \u0627\u0633\u062a\u0631\u062e\u0650 \u0643\u062a\u0641\u064a\u0643.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0643\u062a\u0641\u064a\u0643 \u0645\u0633\u062a\u0631\u062e\u064a\u0629 \u0648\u0628\u0639\u064a\u062f\u0629 \u0639\u0646 \u0623\u0630\u0646\u064a\u0643. \u0647\u0630\u0627 \u0633\u0648\u0641 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0631\u0642\u0628\u062a\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>&nbsp;\u0627\u0644\u062e\u0637\u0648\u0629 4: \u0627\u0644\u0627\u0641\u0631\u0627\u062c \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>7 \u0632\u0641\u064a\u0631 \u0648\u062e\u0641\u0636 \u0630\u0631\u0627\u0639\u064a\u0643.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u062c\u0627\u0647\u0632\u064b\u0627 \u060c \u0642\u0645 \u0628\u0627\u0644\u0632\u0641\u064a\u0631 \u0648\u0627\u0646\u0632\u0644 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643. \u0643\u0631\u0631 \u0627\u0644\u0648\u0636\u0639 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629 \u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0623\u0646\u0641\u0627\u0633\u0643 \u0648\u0634\u0643\u0644\u0647 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>&nbsp;\u0646\u0635\u0627\u0626\u062d \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0646\u0627\u062c\u062d\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>- \u0627\u0644\u0627\u062d\u0645\u0627\u0621:<\/strong> \u0627\u0628\u062f\u0623 \u062f\u0627\u0626\u0645\u064b\u0627 \u0628\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0644\u0625\u0639\u062f\u0627\u062f \u062c\u0633\u0645\u0643 \u0644\u0644\u062a\u0645\u062f\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>- \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0639\u0627\u0626\u0645:<\/strong> \u0625\u0630\u0627 \u0648\u062c\u062f\u062a \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u060c \u0641\u0641\u0643\u0631 \u0641\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0643\u062a\u0644\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0648 \u062d\u0632\u0627\u0645 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062f\u0639\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>- \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0642\u0638\u0629:<\/strong> \u0627\u0628\u0642 \u062d\u0627\u0636\u0631\u064b\u0627 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u062d\u0627\u0644\u064a \u0648\u0631\u0643\u0632 \u0639\u0644\u0649 \u0623\u0646\u0641\u0627\u0633\u0643 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0636\u0639.<\/p>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/yoga\/nasagra-mudra-benefits-side-effects-how-to-do-and-precautions\/\">Nasagra Mudra: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0648\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0648\u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u062f\u0644\u0629 \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0645\u0645\u0627\u0631\u0633\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0642\u062f \u0643\u0634\u0641\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a <a href=\"https:\/\/verywelfit.com\/yoga\/shirshasana-or-headstand-benefits-how-to-do-and-side-effects\/\" data-wpil-monitor-id=\"274\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0646\u0641\u0633\u064a\u0629<\/a>. \u0648\u0641\u0642\u064b\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0639\u0627\u0645 2016 \u0641\u064a \u0645\u062c\u0644\u0629 Psychological Bulletin \u060c \u064a\u0645\u0643\u0646 \u0644\u0645\u0645\u0627\u0631\u0633\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0645\u0648\u0627\u0642\u0641 \u0645\u062b\u0644 \u0627\u0644\u0632\u0631\u0627\u0641\u0629 \u060c \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642 \u060c \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u0645\u0632\u0627\u062c \u060c \u0648\u062a\u0639\u0632\u0632 \u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<a href=\"https:\/\/ijrcs.org\/wp-content\/uploads\/RUYEPS-FEB-2018.pdf\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u062c\u0631\u0627\u0647\u0627 \u0628\u0627\u062d\u062b\u0648\u0646 \u0641\u064a \u062c\u0627\u0645\u0639\u0629 \u0647\u0627\u0631\u0641\u0627\u0631\u062f \u0623\u0646 \u0630\u0644\u0643 \u0645\u0646\u062a\u0638\u0645 <a href=\"https:\/\/verywelfit.com\/yoga\/enhancing-your-yoga-practice-10-yoga-hands-on-assists\/\" data-wpil-monitor-id=\"282\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0647\u064a\u0643\u0644\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a \u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0645\u062c\u0627\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0644\u0644\u0625\u062c\u0647\u0627\u062f. \u062a\u0634\u064a\u0631 \u0647\u0630\u0647 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0645\u062b\u0644 \u0648\u0636\u0639 \u0627\u0644\u0632\u0631\u0627\u0641\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0627\u0637\u0641\u064a.<a href=\"https:\/\/hms.harvard.edu\/sites\/default\/files\/assets\/OCER\/files\/Harvard%20Now%20and%20Zen%20Reading%20Materials.pdf\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"797\" height=\"261\" src=\"https:\/\/i0.wp.com\/verywelfit.com\/wp-content\/uploads\/2026\/02\/image-5.png?ssl=1\" alt=\"\" class=\"wp-image-15057\" srcset=\"https:\/\/cdn.verywelfit.com\/2026\/02\/image-5.png 797w, https:\/\/cdn.verywelfit.com\/2026\/02\/image-5-300x98.png 300w, https:\/\/cdn.verywelfit.com\/2026\/02\/image-5-768x252.png 768w\" sizes=\"auto, (max-width: 797px) 100vw, 797px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0627\u0644\u064a\u0648\u063a\u0627 \u0648\u0627\u0644\u062a\u0623\u0645\u0644 \u062a\u0642\u062f\u0645\u0627\u0646 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0645\u0627 \u064a\u0637\u0644\u0628\u0647 \u0627\u0644\u0646\u0627\u0633.<\/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-68f8b0c3a48dd\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question\">1. \u0647\u0644 \u064a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0648\u0636\u0639 \u0627\u0644\u0632\u0631\u0627\u0641\u0629\u061f\u00a0\u00a0<\/h4>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645! \u0648\u0636\u0639 \u0627\u0644\u0632\u0631\u0627\u0641\u0629 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0645\u0645\u0627\u0631\u0633\u064a\u0646 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0631\u0643\u0632 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0639\u0644\u0649 \u0623\u0646\u0641\u0627\u0633\u0647\u0645 \u0648\u0645\u062d\u0627\u0630\u0627\u0629 \u0645\u0646\u0627\u0633\u0628\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0c3a48e0\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question\">2 . \u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u062c\u0628 \u0623\u0646 \u0623\u062d\u0645\u0644 \u0648\u0636\u0639 \u0627\u0644\u0632\u0631\u0627\u0641\u0629\u061f\u00a0\u00a0<\/h4>\n<div class=\"rank-math-answer\">\n\n<p>\u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \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-68f8b0c3a48e1\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question\">3. \u0647\u0644 \u0627\u0644\u0632\u0631\u0627\u0641\u0629 \u0622\u0645\u0646\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0638\u0647\u0631\u061f\u00a0\u00a0<\/h4>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062a\u0634\u0627\u0648\u0631 \u0645\u0639 \u0623\u062e\u0635\u0627\u0626\u064a \u0631\u0639\u0627\u064a\u0629 \u0635\u062d\u064a\u0629 \u0623\u0648 \u0645\u062f\u0631\u0628 \u064a\u0648\u063a\u0627 \u0645\u0624\u0647\u0644 \u0642\u0628\u0644 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0648\u0642\u0648\u0641 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0647\u0627 \u0622\u0645\u0646\u0629 \u0644\u062d\u0627\u0644\u062a\u0647\u0645.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0c3a48e2\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question\">4. \u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u062f\u0645\u062c \u0648\u0636\u0639 \u0627\u0644\u0632\u0631\u0627\u0641\u0629 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u064a \u0627\u0644\u064a\u0648\u0645\u064a\u061f\u00a0\u00a0<\/h4>\n<div class=\"rank-math-answer\">\n\n<p>\u0627\u0643\u064a\u062f! \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0648\u0636\u0639 \u0627\u0644\u0632\u0631\u0627\u0641\u0629 \u0625\u0636\u0627\u0641\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0c3a48e3\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question\">5. \u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u062c\u0628 \u0623\u0646 \u0623\u0631\u0643\u0632 \u0639\u0644\u064a\u0647 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0648\u0636\u0639 \u0627\u0644\u0632\u0631\u0627\u0641\u0629\u061f\u00a0\u00a0<\/h4>\n<div class=\"rank-math-answer\">\n\n<p>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0623\u0646\u0641\u0627\u0633\u0643 \u0648\u0645\u062d\u0627\u0630\u0627\u0629 \u0648\u0623\u062d\u0627\u0633\u064a\u0633 \u062c\u0633\u0645\u0643. \u0627\u0644\u0628\u0642\u0627\u0621 \u062d\u0627\u0636\u0631\u064b\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0648\u0636\u0639.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h5 class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0643\u0631 \u0627\u0644\u0646\u0647\u0627\u0626\u064a.<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0632\u0631\u0627\u0641\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/top-5-mudras-for-athletes-expert-insights-and-suprising-benefits\/\" data-wpil-monitor-id=\"275\">\u062a\u0642\u062f\u0645 \u064a\u0648\u062c\u0627 \u0628\u0648\u0632 \u0645\u0632\u064a\u062c\u064b\u0627 \u0641\u0631\u064a\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062c\u0633\u062f\u064a\u0629<\/a> \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0642\u0638\u0629. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062f\u0645\u062c \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u063a\u0631\u064a\u0628 \u0641\u064a <a href=\"https:\/\/verywelfit.com\/ai-tools\/best-free-ai-yoga-routine-based-on-specific-goals\/\" data-wpil-monitor-id=\"283\">\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627<\/a>, \u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0639\u0632\u064a\u0632 \u0645\u0631\u0648\u0646\u062a\u0643 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u0648\u0636\u0639 \u0628\u0634\u0639\u0648\u0631 \u0645\u0646 \u0627\u0644\u0645\u0631\u062d \u0648\u0627\u0644\u0641\u0636\u0648\u0644 \u060c \u0645\u062b\u0644 \u0627\u0644\u0632\u0631\u0627\u0641\u0629 \u0627\u0644\u0631\u0634\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u062b\u0644\u0647\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639 \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0645\u0646 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0630\u0648\u064a \u0627\u0644\u062e\u0628\u0631\u0629 \u0648\u0627\u0644\u0623\u062f\u0644\u0629 \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0641\u0648\u0627\u0626\u062f\u0647\u0627\u060c \u0627\u0644\u0632\u0631\u0627\u0641\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/grounding-practices-yoga-poses-to-enhance-social-worker-well-being\/\" data-wpil-monitor-id=\"278\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0647\u064a \u0625\u0636\u0627\u0641\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0623\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u064a\u0648\u062c\u0627<\/a>. \u0644\u0630\u0627 \u060c \u0644\u0645\u0627\u0630\u0627 \u0644\u0627 \u062a\u062c\u0631\u0628\u0647\u0627\u061f \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0627\u0633\u062a\u0637\u064a\u0644 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u062d\u062a\u0636\u0646 \u0627\u0644\u0647\u062f\u0648\u0621 \u0627\u0644\u0630\u064a \u064a\u0623\u062a\u064a \u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0631\u0627\u0626\u0639. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627 \u0623\u0648 \u0645\u062a\u0645\u0631\u0633\u064b\u0627 \u064a\u0648\u063a\u064a \u060c \u0627\u0644\u0632\u0631\u0627\u0641\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/unlocking-the-power-within-10-best-solar-plexus-chakra-yoga-poses\/\" data-wpil-monitor-id=\"286\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0648\u0636\u0639 \u0641\u064a \u0627\u0644\u0641\u062a\u062d<\/a> \u0627\u0644\u0635\u0641\u0627\u0621 \u0648\u0627\u0644\u0641\u0631\u062d \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u062a\u0643.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+2 \u0645\u0635\u0627\u062f\u0631<\/h4>\n<div class=\"accordion-container\">\n<p><span style=\"font-size: 14px;\">\u0644\u062f\u0649 VeryWelfit \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. \u0646\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u0627\u062c\u0639 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0645\u0627\u0646 \u062f\u0642\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0646\u0627 \u0648\u062a\u062d\u062f\u064a\u062b\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0631\u0627\u0621\u0629 <a href=\"https:\/\/verywelfit.com\/fitness-and-nutrition-evidence-disclaimers\/\">\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0631\u064a\u0631<\/a>.<\/span><\/p>\n<ol>\n<li>\u0623\u0647\u0645\u064a\u0629 \u0648\u0641\u0627\u0626\u062f\u0629 \u062a\u0639\u0644\u064a\u0645 \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u0627\u0644\u0633\u064a\u0646\u0627\u0631\u064a\u0648 \u0627\u0644\u062d\u0627\u0644\u064a \u061b; <a href=\"https:\/\/ijrcs.org\/wp-content\/uploads\/RUYEPS-FEB-2018.pdf\" target=\"_blank\" rel=\"noopener\">https:\/\/ijrcs.org\/wp-content\/uploads\/RUYEPS-FEB-2018.pdf<\/a><\/li>\n<li>\u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0644\u0644\u0639\u0642\u0644 \u0623\u0646 \u064a\u063a\u064a\u0631 \u0639\u0642\u0644\u0643 \u0648\u064a\u062d\u0633\u0646 \u0635\u062d\u062a\u0643 \u061b; <a href=\"https:\/\/hms.harvard.edu\/sites\/default\/files\/assets\/OCER\/files\/Harvard%20Now%20and%20Zen%20Reading%20Materials.pdf\" target=\"_blank\" rel=\"noopener\">https:\/\/hms.harvard.edu\/sites\/default\/files\/assets\/OCER\/files\/Harvard%20Now%20and%20Zen%20Reading%20Materials.pdf<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0644\u0637\u0627\u0644\u0645\u0627 \u0627\u062d\u062a\u0641\u0644\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0627\u0644\u0639\u062f\u064a\u062f\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629. \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u0642\u0641 \u0627\u0644\u0641\u0631\u064a\u062f\u0629 \u0648\u0627\u0644\u0645\u0631\u062d\u0629 \u0627\u0644\u062a\u064a \u0627\u0643\u062a\u0633\u0628\u062a \u0634\u0639\u0628\u064a\u0629 \u0645\u0624\u062e\u0631\u064b\u0627 \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0632\u0631\u0627\u0641\u0629. \u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"\u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0639\u0646\u0627\u0646 \u0644\u0644\u0635\u0641\u0627\u0621 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u062a\u064a: \u0641\u0647\u0645 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0632\u0631\u0627\u0641\u0629\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/yoga\/unlocking-serenity-through-my-practice-understanding-the-giraffe-yoga-pose\/#more-11727\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u062a\u062d\u0631\u064a\u0631 \u0627\u0644\u0635\u0641\u0627\u0621 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u062a\u064a: \u0641\u0647\u0645 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0632\u0631\u0627\u0641\u0629\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":10,"featured_media":15051,"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":[1819,1818,921],"class_list":["post-11727","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-benefits-of-the-giraffe-yoga-pose","tag-giraffe-yoga-pose","tag-patrick-franco"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11727","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=11727"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11727\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/15051"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=11727"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=11727"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=11727"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}