{"id":11941,"date":"2026-04-29T13:51:12","date_gmt":"2026-04-29T08:21:12","guid":{"rendered":"https:\/\/verywelfit.com\/?p=11941"},"modified":"2026-05-01T09:24:46","modified_gmt":"2026-05-01T03:54:46","slug":"%d9%85%d8%a7-%d9%87%d9%88-%d9%88%d8%b6%d8%b9-vasisthasana-%d8%a7%d9%84%d8%b0%d9%8a-%d9%8a%d8%b9%d9%86%d9%8a-%d8%a7%d9%84%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d8%a7%d9%84%d9%82","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/what-is-vasisthasana-pose-meaning-benefits-how-to-do-and-variations\/","title":{"rendered":"\u0645\u0627 \u0647\u0648 \u0648\u0636\u0639 Vasisthasana: \u0627\u0644\u0645\u0639\u0646\u0649 \u0648\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a"},"content":{"rendered":"

Vasisthasana, also known as Side Plank Pose, is a popular yoga posture that offers a multitude of benefits for the mind, body, and spirit. Derived from the Sanskrit word “Vasistha,” which translates to “most excellent, best, richest,” this pose is named after the great sage Vasistha, who was known for his wisdom and spiritual enlightenment.<\/p>\n\n\n\n

\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 Vasisthasana \u0643\u062c\u0632\u0621 \u0645\u0646 \u062a\u0633\u0644\u0633\u0644 Sunal Sulative \u0648\u064a\u062d\u0638\u0649 \u0628\u062a\u0642\u062f\u064a\u0631 \u0643\u0628\u064a\u0631 \u0644\u0642\u062f\u0631\u062a\u0647 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0639\u0642\u0644\u064a. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u062a\u0639\u0645\u0642 \u0641\u064a \u0645\u0639\u0646\u0649 \u0648\u0623\u0647\u0645\u064a\u0629 \u0641\u0627\u0633\u0633\u062a\u0647\u0627\u0633\u0627\u0646\u0627\u060c, \u0627\u0643\u062a\u0634\u0641 \u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u0639\u062f\u064a\u062f\u0629<\/a>, \u060c \u0648\u062a\u0639\u0644\u0645 \u0643\u064a\u0641\u064a\u0629 \u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u0648\u0636\u0639 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u060c \u0648\u0627\u0633\u062a\u0643\u0634\u0627\u0641 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u062f\u0645\u062c\u0647\u0627 \u0644\u062a\u062d\u062f\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0648\u062a\u0639\u0645\u064a\u0642\u0647\u0627. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u064a\u0648\u063a\u064a \u0645\u062a\u0645\u0631\u0633 \u0623\u0648 \u0645\u0628\u062a\u062f\u0626 \u060c \u0647\u0630\u0627 \u0634\u0627\u0645\u0644 \u0633\u064a\u0648\u0641\u0631 \u0644\u0643 \u0627\u0644\u062f\u0644\u064a\u0644 \u0631\u0624\u0649 \u0642\u064a\u0645\u0629<\/a> \u0641\u064a Vasisthasana \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0646\u0645\u064a\u0629 \u0645\u0645\u0627\u0631\u0633\u0629 \u064a\u0648\u062c\u0627 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u062a\u0648\u0627\u0632\u0646\u0627\u064b \u0648\u064a\u0642\u0638\u0629.<\/p>\n\n\n\n

\u0645\u0639\u0646\u0649 \u0641\u0627\u0633\u062a\u064a\u0633\u0627\u0646\u0627.<\/strong><\/h2>\n\n\n\n

The term “Vasistha” refers to the sage Vasistha, who was known for his wisdom and spiritual insight. This \u062a\u0645\u062b\u0644 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0648\u0629<\/a>, \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0630\u064a \u064a\u0645\u062a\u0644\u0643\u0647 \u0627\u0644\u062d\u0643\u064a\u0645 \u062c\u0633\u062f\u064a\u064b\u0627 \u0648\u0631\u0648\u062d\u064a\u064b\u0627. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 Vasisthasana \u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0631\u0621 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0642\u0648\u062a\u0647 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0648\u0625\u064a\u062c\u0627\u062f \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0641\u064a \u062c\u0633\u062f\u0647 \u0648\u0639\u0642\u0644\u0647 \u0648\u0631\u0648\u062d\u0647. \u064a\u0631\u0645\u0632 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0648\u0627\u0629 \u0642\u0648\u064a\u0629 \u0648\u0623\u0633\u0627\u0633 \u062b\u0627\u0628\u062a \u060c \u062f\u0627\u062e\u0644 \u0648\u062e\u0627\u0631\u062c \u0627\u0644\u0633\u062c\u0627\u062f\u0629. \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u060c \u064a\u0634\u062c\u0639 Vasisthasana \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u064a\u0646 \u0639\u0644\u0649 \u0627\u062d\u062a\u0636\u0627\u0646\u0647\u0645 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629<\/a>, \u060c \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u060c \u0648\u0625\u064a\u062c\u0627\u062f \u0627\u0644\u0627\u0646\u0633\u062c\u0627\u0645 \u0641\u064a \u062d\u064a\u0627\u062a\u0647\u0645.<\/p>\n\n\n\n

\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u0641\u0627\u0633\u0633\u062a\u0627\u0633\u0627\u0646\u0627\u061f<\/strong><\/h2>\n\n\n\n

Let’s \u0627\u0643\u062a\u0634\u0641 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u0632\u0627\u064a\u0627 \u0627\u0644\u062a\u064a \u062a\u0645\u0627\u0631\u0633\u0647\u0627<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0644\u0628 Vasisthasana:<\/p>\n\n\n\n

1. \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/strong><\/h4>\n\n\n\n

\u064a\u0633\u062a\u0647\u062f\u0641 Vasisthasana \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0627\u0626\u0644\u0629 \u0648 \u0627\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/a>. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0625\u0634\u0631\u0627\u0643 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0641\u0625\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0642\u0644\u0628 \u0642\u0648\u064a \u0648\u0645\u0633\u062a\u0642\u0631 \u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644 \u0648\u0642\u0648\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.(1)<\/sup><\/a><\/p>\n\n\n

\n
\"\"
\u064a\u0633\u0644\u0637 \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u062a\u0623\u062b\u064a\u0631\u0627\u062a Vasisthasana (\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062c\u0627\u0646\u0628\u064a) \u0639\u0644\u0649 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u060c \u0645\u0645\u0627 \u064a\u064f\u0638\u0647\u0631 \u0641\u0648\u0627\u0626\u062f \u0623\u0642\u0648\u0649 \u0644\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u060c \u0645\u0639 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0645\u0644\u062d\u0648\u0638\u0629 \u0641\u064a \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0630\u0647\u0646\u064a \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 (\u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0627\u0644\u0644\u0648\u062d \u0648\u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u0629 \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u064a\u0648\u063a\u0627).<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n

2. \u0642\u0648\u0629 \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0627\u0644\u0643\u062a\u0641.<\/strong><\/h4>\n\n\n\n

This pose challenges the strength of the arms and shoulders as they support the body’s weight. Regular practice of Vasisthasana helps to tone and strengthen these areas, enhancing upper body strength and stability.<\/p>\n\n\n\n

3. \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.<\/strong><\/h4>\n\n\n\n

\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0641\u064a Vasisthasana \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u0648\u0639\u064a \u0628\u0627\u0644\u062c\u0633\u0645. \u0648\u062b\u0645\u0629 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u0639\u0632\u0632<\/a> \u0627\u0633\u062a\u0642\u0628\u0627\u0644 \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u062d\u0633\u0651\u0627\u0633\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0639\u0627\u0645 \u062f\u0627\u062e\u0644 \u0648\u062e\u0627\u0631\u062c \u0627\u0644\u0633\u062c\u0627\u062f\u0629.<\/p>\n\n\n\n

4. \u062a\u0648\u062d\u064a\u062f \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/strong><\/h4>\n\n\n\n

\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0642\u062f \u064a\u0643\u0648\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u060c \u0641\u0625\u0646 Vasisthasana \u0623\u064a\u0636\u064b\u0627 \u064a\u0634\u0631\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642. \u0644\u0627\u0645\u0647 \u0639\u0645\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/a> \u0644\u062f\u0639\u0645 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0636\u0639 \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0646\u0627\u063a\u0645 \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642.<\/p>\n\n\n\n

5. \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/strong><\/h4>\n\n\n\n

\u0641\u0627\u0633\u0633\u062a\u0627\u0632\u0627\u0646\u0627 \u062a\u0645\u062a\u062f \u0648\u062a\u0641\u062a\u062d \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u060c \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u062c\u0627\u0644\u0627\u062a \u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u062a\u0635\u0644\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0646\u0637\u0627\u0642 \u0627\u0644\u0639\u0627\u0645 \u0644\u0644\u062d\u0631\u0643\u0629.<\/p>\n\n\n\n

6. \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645.<\/strong><\/h4>\n\n\n\n

\u0636\u063a\u0637 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0641\u0627\u0633\u0633\u062a\u0627\u0633\u0627\u0646\u0627 \u064a\u062d\u0641\u0632 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0647\u0636\u0645 \u0648\u064a\u062d\u0633\u0646 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0635\u062d\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621<\/a>. \u0647\u0630\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0648\u0636\u0639 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629<\/a> \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a.<\/p>\n\n\n\n

7 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0630\u0647\u0646\u064a \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632.<\/strong><\/h4>\n\n\n\n

\u064a\u062a\u0637\u0644\u0628 \u0639\u0642\u062f Vasisthasana \u062a\u0631\u0643\u064a\u0632\u064b\u0627 \u0639\u0642\u0644\u064a\u064b\u0627 \u0648\u062a\u0631\u0643\u064a\u0632\u064b\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u0642\u0644 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u062d\u0627\u0636\u0631\u064b\u0627 \u0648\u0645\u0631\u0643\u0632\u064b\u0627 \u060c \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0644\u0649 \u062a\u0646\u0645\u064a\u0629 \u0627\u0644\u064a\u0642\u0638\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0639\u0642\u0644\u064a.<\/p>\n\n\n\n

8. \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631.<\/strong><\/h4>\n\n\n\n

\u0645\u062b\u0644 \u0645\u0639\u0638\u0645 \u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627<\/a>, \u060c \u064a\u0639\u0632\u0632 Vasisthasana \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0634\u062c\u064a\u0639 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0641\u064a \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0639\u0642\u0644 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0642\u0644\u0642 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0634\u0639\u0648\u0631 \u0627\u0644\u0639\u0627\u0645 \u0628\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629.<\/p>\n\n\n\n

9. \u062a\u062d\u0633\u064a\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u0637\u0627\u0642\u0629.<\/strong><\/h4>\n\n\n\n

\u064a\u062d\u0641\u0632 Vasisthasana \u0642\u0646\u0648\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0628\u062a\u062f\u0641\u0642 \u0633\u0644\u0633 \u0645\u0646 \u0627\u0644\u0628\u0631\u0627\u0646\u0627 (\u0642\u0648\u0629 \u0627\u0644\u062d\u064a\u0627\u0629). \u0647\u0630\u0627 \u064a\u0639\u064a\u062f \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u062c\u062f\u064a\u062f.<\/p>\n\n\n\n

10. \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633 \u0648\u0627\u0644\u062a\u0645\u0643\u064a\u0646.<\/strong><\/h4>\n\n\n\n

\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 Vasisthasana \u064a\u062a\u062d\u062f\u0649 \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0642\u0648\u064a\u0647 \u060c \u0641\u0625\u0646\u0647 \u064a\u0639\u0632\u0632 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633 \u0648\u0627\u0644\u062a\u0645\u0643\u064a\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0648\u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u0634\u062e\u0635\u064a \u0627\u062d\u062a\u0631\u0627\u0645 \u0627\u0644\u0630\u0627\u062a \u060c \u0645\u0645\u0627 \u064a\u062e\u0644\u0642 \u0639\u0642\u0644\u064a\u0629 \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u062f\u0627\u062e\u0644 \u0648\u062e\u0627\u0631\u062c \u0627\u0644\u0633\u062c\u0627\u062f\u0629.
<\/p>\n\n\n\n

\ud83d\udca1 \u0646\u0635\u0627\u0626\u062d FitToFar.com<\/strong>
\u062f\u0645\u062c Vasisthasana \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u0639\u0627\u062f\u064a \u064a\u0645\u0643\u0646 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0646 \u062a\u062c\u0644\u0628 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f<\/a>, \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u062a\u0646\u0645\u064a\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629. \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0645\u0639 \u0623\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a>, \u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0627\u0644\u062a\u062f\u0631\u0628 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u060c \u0648\u0627\u062d\u062a\u0631\u0627\u0645 \u062d\u062f\u0648\u062f\u0647 \u0648\u0627\u0644\u062a\u0642\u062f\u0645 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0648\u0641\u0642\u064b\u0627 \u0644\u0633\u0631\u0639\u062a\u0643 \u0627\u0644\u062e\u0627\u0635\u0629.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: \u0642\u0648\u0629 \u0641\u0627\u062c\u0631\u0628\u0631\u0627\u062f\u0627\u0645\u0627 \u0645\u0648\u062f\u0631\u0627: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u062f\u0644\u064a\u0644 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629<\/a><\/p>\n\n\n\n

\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0641\u0627\u0633\u0633\u062a\u0627\u0632\u0627\u0646\u0627\u061f<\/strong><\/h3>\n\n\n\n

\u0647\u0646\u0627 \u0647\u0648 \u062f\u0644\u064a\u0644 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629<\/a> \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0641\u0627\u0633\u062a\u064a\u0634\u0627\u0646\u0627:<\/p>\n\n\n\n

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