{"id":11961,"date":"2026-05-18T12:55:51","date_gmt":"2026-05-18T07:25:51","guid":{"rendered":"https:\/\/verywelfit.com\/?p=11961"},"modified":"2026-05-18T15:03:43","modified_gmt":"2026-05-18T09:33:43","slug":"%d9%83%d9%8a%d9%81-%d8%a3%d8%b3%d8%aa%d8%ae%d8%af%d9%85-%d9%88%d8%b6%d8%b9%d9%8a%d8%a7%d8%aa-%d8%a7%d9%84%d9%8a%d9%88%d8%ac%d8%a7-%d9%84%d9%84%d9%85%d9%84%d8%a7%d9%83%d9%85%d9%8a%d9%86-%d9%84%d8%aa","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/how-i-use-yoga-poses-for-boxers-to-improve-flexibility-and-strength\/","title":{"rendered":"\u0643\u064a\u0641 \u0623\u0633\u062a\u062e\u062f\u0645 \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0644\u0645\u0644\u0627\u0643\u0645\u064a\u0646 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0642\u0648\u0629"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0628\u0635\u0641\u062a\u064a \u0645\u0644\u0627\u0643\u0645\u064b\u0627 \u060c \u0623\u062f\u0631\u0643\u062a \u0628\u0633\u0631\u0639\u0629 \u0623\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u0627 \u064a\u062a\u0639\u0644\u0642 \u0641\u0642\u0637 \u0628\u0627\u0644\u0644\u0643\u0645\u0627\u062a \u0648\u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644. \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u0628\u062f\u0623\u062a \u0623\u0644\u0627\u062d\u0638 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u064a\u062a\u0631\u0627\u0643\u0645 \u0641\u064a \u0643\u062a\u0641\u064a \u0648\u0648\u0631\u0643\u064a \u0648\u0631\u0643\u0628\u062a\u064a \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0628\u0633\u0628\u0628 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u062a\u0641\u062c\u0631\u0629 \u0627\u0644\u062a\u064a \u064a\u0646\u0637\u0648\u064a \u0639\u0644\u064a\u0647\u0627 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629. \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u0634\u0639\u0631\u062a \u0639\u0636\u0644\u0627\u062a\u064a \u0628\u0636\u064a\u0642 \u0628\u0639\u062f \u062c\u0644\u0633\u0627\u062a \u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0645\u0643\u062b\u0641\u0629 \u060c \u0648\u0623\u0635\u0628\u062d \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0644\u0627 \u064a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0646\u0641\u0633\u0647\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0639\u0646\u062f\u0645\u0627 \u0628\u062f\u0623\u062a \u0641\u064a \u0627\u0644\u0625\u0636\u0627\u0641\u0629 <a href=\"https:\/\/verywelfit.com\/ai-tools\/best-free-ai-yoga-routine-based-on-specific-goals\/\" data-wpil-monitor-id=\"1581\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0631\u0648\u062a\u064a\u0646\u064a<\/a>, \u0648\u0628\u0635\u0631\u0627\u062d\u0629 \u060c \u0644\u0642\u062f \u063a\u064a\u0631\u062a \u062a\u0645\u0627\u0645\u064b\u0627 \u0634\u0639\u0648\u0631 \u062c\u0633\u062f\u064a \u062f\u0627\u062e\u0644 \u0648\u062e\u0627\u0631\u062c \u0627\u0644\u062d\u0644\u0628\u0629. \u0627\u0643\u062a\u0634\u0641\u062a \u0630\u0644\u0643 <a href=\"https:\/\/verywelfit.com\/yoga\/the-pretzel-pose-in-yoga-benefits-technique-and-expert-insights-for-better-flexibility\/\" data-wpil-monitor-id=\"1585\">\u0631\u0643\u0632\u062a \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/a>, \u0633\u0627\u0639\u062f\u0646\u064a \u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0635\u0644\u0627\u0628\u0629 \u0623\u0642\u0644 \u0628\u0639\u062f \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0643\u062b\u0641\u0629. \u0645\u0624\u0643\u062f <a href=\"https:\/\/verywelfit.com\/yoga\/7-simple-yoga-poses-to-help-you-lose-belly-fat-after-a-c-section\/\" data-wpil-monitor-id=\"1575\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u062d\u062a\u0649 \u0623\u0646\u0647 \u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062a\u0648\u0627\u0632\u0646\u064a \u060c \u0648\u0642\u0648\u062a\u064a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u060c \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0623\u062b\u0646\u0627\u0621 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0633\u062c\u0627\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u0644\u0645\u062a \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0647\u064a \u0631\u064a\u0627\u0636\u0629 \u0647\u0648\u0627\u0626\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u060c \u0644\u0630\u0627 \u0641\u0625\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0647\u0645 \u062c\u062f\u064b\u0627. \u0633\u0627\u0639\u062f\u0646\u064a \u062f\u0645\u062c \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0627\u0644\u0648\u0627\u0639\u064a \u0641\u064a \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u064a \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0623\u0643\u062b\u0631 \u0647\u062f\u0648\u0621\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0648\u0644\u0627\u062a \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u062a\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0648\u0636\u0639 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u064a\u0646.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f <a href=\"https:\/\/verywelfit.com\/yoga\/enhancing-your-yoga-practice-10-yoga-hands-on-assists\/\" data-wpil-monitor-id=\"1578\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u060c \u0644\u0627\u062d\u0638\u062a \u0634\u062e\u0635\u064a\u064b\u0627 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u064a \u0623\u062b\u0631\u062a \u0628\u0634\u0643\u0644 \u0625\u064a\u062c\u0627\u0628\u064a \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/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\">\u0645\u0646 \u0623\u0648\u0644 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u0644\u0627\u062d\u0638\u062a\u0647\u0627 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0643\u062a\u0641\u064a \u0648\u0648\u0631\u0643\u064a \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631. \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u062d\u0631\u0643\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0648\u0642\u0648\u0629 \u062f\u0648\u0631\u0627\u0646\u064a\u0629 \u0648\u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u0629 \u062c\u064a\u062f\u060c \u0648 <a href=\"https:\/\/verywelfit.com\/yoga\/why-i-feel-nausea-during-yoga-and-how-i-finally-stopped-it\/\" data-wpil-monitor-id=\"1586\">\u0633\u0627\u0639\u062f\u062a\u0646\u064a \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u062d\u0631\u064a\u0629 \u0623\u0643\u0628\u0631 \u062f\u0648\u0646 \u0627\u0644\u0634\u0639\u0648\u0631<\/a> \u0642\u0627\u0633\u064a\u0629.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25558132\/\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0642\u062f \u0641\u0648\u062c\u0626\u062a \u0628\u0645\u062f\u0649 \u062a\u062d\u062f\u064a \u0627\u0644\u0628\u0639\u0636 <a data-wpil-monitor-id=\"1579\" href=\"https:\/\/verywelfit.com\/yoga\/best-7-yoga-poses-to-lose-belly-fat-after-pregnancy\/\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639. \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0623\u0648\u0636\u0627\u0639 \u062a\u0642\u0648\u064a \u0627\u0644\u0644\u0628 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0628\u062a. \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u062a\u0631\u062c\u0645 \u0647\u0630\u0627 \u0625\u0644\u0649 \u062b\u0642\u0628 \u0623\u0641\u0636\u0644 <a href=\"https:\/\/verywelfit.com\/wellness-tools\/free-cycling-vo%e2%82%82-max-calculator-measure-your-endurance-power\/\" data-wpil-monitor-id=\"1584\">\u0627\u0644\u0642\u0648\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0645\u0644<\/a> \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0975947623001328\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><sup>,<a href=\"https:\/\/sportpedagogy.org.ua\/index.php\/ppcs\/article\/view\/1833\" target=\"_blank\" rel=\"noopener\">(3)<\/a><\/sup><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u062a\u0648\u0627\u0632\u0646 \u0623\u0641\u0636\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0636\u0631\u0648\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0644\u0623\u0646 \u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u064a\u0624\u062b\u0631\u0627\u0646 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062f\u0642\u0629. <a href=\"https:\/\/verywelfit.com\/yoga\/how-yoga-transforms-your-body\/\" data-wpil-monitor-id=\"1587\">\u0633\u0627\u0639\u062f\u062a\u0646\u064a \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062c\u0633\u0645<\/a> \u0627\u0644\u062a\u062d\u0643\u0645 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u060c \u0645\u0645\u0627 \u062c\u0639\u0644 \u062d\u0631\u0643\u0627\u062a\u064a \u062a\u0628\u062f\u0648 \u0623\u0643\u062b\u0631 \u0633\u0644\u0627\u0633\u0629 \u0641\u064a \u0627\u0644\u062d\u0644\u0628\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0639\u0642\u0644\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0635\u0628\u062d\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u064a\u0636\u064b\u0627 \u0623\u062f\u0627\u0629 \u0630\u0647\u0646\u064a\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u064a. \u0633\u0627\u0639\u062f\u0646\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062e\u0627\u0636\u0639\u0629 \u0644\u0644\u0631\u0642\u0627\u0628\u0629 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0647\u0627\u062f\u0626\u064b\u0627 \u062a\u062d\u062a \u0627\u0644\u0636\u063a\u0637 \u0648\u062a\u062d\u0633\u064a\u0646 \u062a\u0631\u0643\u064a\u0632\u064a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0633\u062c\u0627\u0644 \u0648\u0627\u0644\u0642\u062a\u0627\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0627\u0644\u0635\u0639\u0628\u0629 \u060c \u0633\u0627\u0639\u062f\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u062a\u062d\u0631\u064a\u0631 \u0627\u0644\u062a\u0648\u062a\u0631 \u0645\u0646 \u0643\u062a\u0641\u064a \u0648\u0648\u0631\u0643\u064a \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631. \u0643\u0645\u0627 \u0644\u0627\u062d\u0638\u062a \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u062a\u062d\u0633\u0646\u062a \u0634\u0641\u0627\u0626\u064a \u0648\u0642\u0644\u0644\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0646\u0635\u0627\u0626\u062d verywel fit.com<\/strong><br>\u0645\u0646 \u062a\u062c\u0631\u0628\u062a\u064a \u0627\u0636\u064a\u0641 <a href=\"https:\/\/verywelfit.com\/yoga\/easy-yoga-poses-for-kids-age-2-a-fun-and-healthy-way-to-introduce-yoga-to-toddlers\/\" data-wpil-monitor-id=\"1588\">\u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642<\/a> \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0646\u062a\u0639\u0627\u0634 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062c\u0648\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0644\u0639\u0627\u0645 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"615\" height=\"588\" src=\"https:\/\/cdn.verywelfit.com\/2026\/05\/image-17.png\" alt=\"\" class=\"wp-image-22113\" srcset=\"https:\/\/cdn.verywelfit.com\/2026\/05\/image-17.png 615w, https:\/\/cdn.verywelfit.com\/2026\/05\/image-17-300x287.png 300w, https:\/\/cdn.verywelfit.com\/2026\/05\/image-17-13x12.png 13w\" sizes=\"auto, (max-width: 615px) 100vw, 615px\" \/><figcaption class=\"wp-element-caption\"><em>\u064a\u0633\u0644\u0637 \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0644\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u0645\u0644\u0627\u0643\u0645\u064a\u0646\u060c \u062d\u064a\u062b \u064a\u0638\u0647\u0631 \u0623\u0642\u0648\u0649 \u0627\u0644\u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u0631\u0648\u0646\u0629\u060c \u0645\u0639 \u0641\u0648\u0627\u0626\u062f \u0639\u0627\u0644\u064a\u0629 \u0644\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u062f\u0639\u0645 \u0645\u0639\u062a\u062f\u0644 \u0648\u0630\u0648 \u0645\u063a\u0632\u0649 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u062a\u0646\u0642\u0644\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0641\u064a \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0639\u0627\u0645 \u062f\u0627\u062e\u0644 \u0627\u0644\u062d\u0644\u0628\u0629 \u0648\u062e\u0627\u0631\u062c\u0647\u0627.<\/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\/step-by-step-jump-through-in-ashtanga-yoga-experiences-advice-and-tips\/\">\u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629 \u0627\u0644\u0642\u0641\u0632 \u0645\u0646 \u062e\u0644\u0627\u0644 Ashtanga Yoga: \u0627\u0644\u062e\u0628\u0631\u0627\u062a \u0648\u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0648\u0627\u0644\u0646\u0635\u0627\u0626\u062d<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0623\u0641\u0636\u0644 6 \u064a\u0648\u063a\u0627 \u0644\u0648\u0636\u0639 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u064a\u0646.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0647\u064a <a href=\"https:\/\/verywelfit.com\/yoga\/how-to-prevent-wrist-pain-in-yoga-my-personal-experience-expert-advice\/\" data-wpil-monitor-id=\"1576\">\u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0637\u0631\u062d \u0630\u0644\u0643 \u0634\u062e\u0635\u064a\u064b\u0627<\/a> \u0633\u0627\u0639\u062f\u0646\u064a \u0623\u0643\u062b\u0631 \u062e\u0644\u0627\u0644 \u0631\u062d\u0644\u062a\u064a \u0641\u064a \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u062f\u0631\u0627\u062c\u0629 \u064a\u0648\u063a\u064a.<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0648\u0627\u0626\u062f:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f\u0646\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u064a \u0623\u062b\u0646\u0627\u0621 \u0623\u064a\u0636\u064b\u0627 <a href=\"https:\/\/verywelfit.com\/yoga\/best-lower-back-stretches-to-reduce-pain-and-improve-mobility\/\" data-wpil-monitor-id=\"1577\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/a> \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631. \u0634\u0639\u0631\u062a \u0623\u064a\u0636\u064b\u0627 \u0623\u0646\u0647 \u064a\u0646\u0634\u0637 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644.<\/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 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 | \u0627\u0644\u064a\u0648\u063a\u0627 \u062a\u0634\u0643\u0644 \u0627\u0644\u0643\u0648\u0646\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/zxvrHmEJpWY?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>\u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0643\u0630\u0628 \u0648\u0648\u062c\u0647\u064a \u0648\u064a\u062f\u064a \u0645\u0634\u062f\u0648\u062f\u0629 \u062e\u0644\u0641 \u0631\u0623\u0633\u064a.<\/li>\n\n\n\n<li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631 \u060c \u0623\u062d\u0636\u0631 \u0645\u0631\u0641\u0642\u064a \u0627\u0644\u0623\u064a\u0633\u0631 \u0646\u062d\u0648 \u0631\u0643\u0628\u062a\u064a \u0627\u0644\u064a\u0645\u0646\u0649.<\/li>\n\n\n\n<li>\u0623\u0631\u0643\u0632 \u0639\u0644\u0649 \u0631\u0641\u0639 \u062c\u0630\u0639\u064a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a\u064a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/li>\n\n\n\n<li>\u062b\u0645 \u0623\u0639\u0648\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0623\u0628\u062f\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628.<\/li>\n\n\n\n<li>\u0639\u0627\u062f\u0629 \u0645\u0627 \u0623\u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 10 \u0645\u0631\u0627\u062a \u0644\u0643\u0644 \u062c\u0627\u0646\u0628.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0648\u0636\u0639 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0646\u0627\u0632\u0644 (Adho mukha svaanasana).<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0648\u0627\u0626\u062f:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0635\u0628\u062d \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0623\u062d\u062f \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u064a \u0644\u062a\u062e\u0641\u064a\u0641 \u0635\u0644\u0627\u0628\u0629 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0638\u0647\u0631 \u0628\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629. \u0643\u0645\u0627 \u0633\u0627\u0639\u062f \u0641\u064a \u0634\u062f \u0631\u0628\u0644\u062a\u064a \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0643\u062a\u0641\u064a \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0639\u0628.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 adho mukha svaanasana\u061f\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/LQmzaAWu58s?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>\u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0628\u062f\u0623 \u0648\u062c\u0647\u064a \u0645\u0639 \u0631\u0627\u062d\u062a\u064a \u0628\u062c\u0627\u0646\u0628 \u0635\u062f\u0631\u064a.<\/li>\n\n\n\n<li>\u062b\u0645 \u0623\u0631\u0641\u0639 \u062c\u0633\u062f\u064a \u0644\u0623\u0639\u0644\u0649 \u0628\u062a\u0642\u0648\u064a\u0645 \u0630\u0631\u0627\u0639\u064a \u0648\u0633\u0627\u0642\u064a.<\/li>\n\n\n\n<li>\u0623\u062f\u0641\u0639 \u0641\u062e\u0630\u064a \u0644\u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0644\u062e\u0644\u0641.<\/li>\n\n\n\n<li>\u0628\u0645\u062c\u0631\u062f \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0645\u0648\u0636\u0639 \u060c \u0623\u0642\u0648\u0645 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0639\u0644\u0649 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0643\u0639\u0628\u064a \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0628\u0628\u0637\u0621 \u0648\u0648\u0639\u064a.<\/li>\n\n\n\n<li>\u0639\u0627\u062f\u0629 \u0645\u0627 \u0623\u062d\u0645\u0644 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 2-3 \u062f\u0642\u0627\u0626\u0642.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0648\u0636\u0639 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u0631\u062a\u0641\u0639 (Hasta Uttasana).<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0648\u0627\u0626\u062f:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641 \u0641\u064a \u0641\u062a\u062d \u0635\u062f\u0631\u064a \u0648\u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a \u060c \u0645\u0645\u0627 \u0623\u062f\u0649 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u062b\u0646\u0627\u0621 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629. \u0634\u0639\u0631\u062a \u0623\u064a\u0636\u064b\u0627 \u0628\u062a\u0645\u062f\u062f \u0643\u0628\u064a\u0631 \u0639\u0628\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\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\u064a\u0641 \u062a\u0645\u0627\u0631\u0633 \u064a\u0648\u062c\u0627 \u0647\u0627\u0633\u062a\u0627 \u0623\u0648\u062a\u0627\u0646\u0627\u0633\u0627\u0646\u0627 (\u0648\u0636\u0639 \u0631\u0641\u0639 \u0627\u0644\u064a\u062f) \u0648\u0641\u0648\u0627\u0626\u062f\u0647\u0627\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/kQuRvneuIYg?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>\u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u0627 \u0648\u0623\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a \u0641\u0648\u0642 \u0631\u0623\u0633\u064a.<\/li>\n\n\n\n<li>\u062b\u0645 \u0623\u0645\u064a\u0644 \u0628\u0631\u0641\u0642 \u0625\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a <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=\"1589\">\u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u062e\u0644\u0641 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649<\/a> \u062e\u0637\u0628\u062a\u064a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/li>\n\n\n\n<li>\u0623\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647 \u0637\u0648\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u0645\u062f\u062f (UttaNasana).<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0648\u0627\u0626\u062f:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f\u0646\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0641\u064a \u062a\u062d\u0631\u064a\u0631 \u0627\u0644\u0636\u064a\u0642 \u0645\u0646 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631. \u0643\u0645\u0627 \u0623\u0646\u0646\u064a \u0644\u0627\u062d\u0638\u062a \u0623\u0646\u0647 \u0647\u062f\u0623 \u0630\u0647\u0646\u064a \u0648\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0643\u062b\u0641\u0629.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 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\u0640 UttaSana - \u0627\u0644\u0648\u0642\u0648\u0641 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0627\u0644\u0645\u0646\u0639\u0637\u0641\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/1fRhwN5CoSI?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\">\u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0642\u0648\u0641 \u060c \u0627\u0646\u062d\u0646\u0649 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0645\u0639 \u0627\u0644\u0632\u0641\u064a\u0631.<\/li>\n\n\n\n<li>\u0623\u0633\u0645\u062d \u0644\u064a\u062f\u064a \u0628\u0627\u0644\u0648\u0635\u0648\u0644 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631 \u060c \u0623\u0642\u0648\u0645 \u0628\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a \u0642\u0644\u064a\u0644\u0627\u064b.<\/li>\n\n\n\n<li>\u0623\u0646\u0627 \u0623\u0633\u062a\u0631\u062e\u064a \u062a\u0645\u0627\u0645\u064b\u0627 \u0631\u0642\u0628\u062a\u064a \u0648\u0631\u0623\u0633\u064a.<\/li>\n\n\n\n<li>\u0639\u0627\u062f\u0629 \u0645\u0627 \u0623\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0645\u0646\u0635\u0628 \u0644\u0645\u062f\u0629 3-5 \u062f\u0642\u0627\u0626\u0642.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u062e\u064a\u0637 \u0627\u0644\u0625\u0628\u0631\u0629.<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f:<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 <a href=\"https:\/\/verywelfit.com\/yoga\/get-rid-of-back-pain-with-these-amazing-yoga-poses\/\" data-wpil-monitor-id=\"1590\">\u062a\u0634\u0643\u0644 \u0645\u0631\u0648\u0646\u0629 \u0645\u062d\u0633\u0646\u0629 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u0643\u062a\u0641\u064a \u0648\u0623\u0639\u0644\u0649 \u0638\u0647\u0631\u064a<\/a>. \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u064a\u0646 \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062d\u0645\u0644\u0648\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u060c \u0641\u0642\u062f \u0623\u0635\u0628\u062d \u0647\u0630\u0627 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f \u0645\u0641\u064a\u062f\u064b\u0627 \u0644\u0644\u063a\u0627\u064a\u0629 \u0644\u0634\u0641\u0627\u0626\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=\"\u062e\u064a\u0637 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0625\u0628\u0631\u0629\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/Inlria8Vi8k?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>\u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0623\u0631\u0628\u0639.<\/li>\n\n\n\n<li>\u062b\u0645 \u0623\u0646\u0632\u0632 \u0630\u0631\u0627\u0639\u064a \u0627\u0644\u064a\u0645\u0646\u0649 \u062a\u062d\u062a \u062c\u0633\u062f\u064a.<\/li>\n\n\n\n<li>\u0623\u062e\u0641\u0636 \u0643\u062a\u0641\u064a \u0627\u0644\u0623\u064a\u0645\u0646 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0623\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0642\u0628\u0644 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644 (Ustrasana).<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f:<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u064a\u0642 \u0641\u064a \u0635\u062f\u0631\u064a \u0648\u0643\u062a\u0641\u064a \u0628\u0633\u0628\u0628 \u0648\u0636\u0639\u064a\u0629 \u0648\u0642\u0641\u0629 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0627\u0645\u062a\u062f\u062a \u0625\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0648\u0631\u0643 \u0628\u0639\u0645\u0642.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 (Ustrasan) | \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0645\u0644 | \u062e\u0637\u0648\u0627\u062a Ustrasana |\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/5eVEuJzdwGw?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>\u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u0631\u0643\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0623\u0636\u0639 \u064a\u062f\u064a \u0639\u0644\u0649 \u0648\u0631\u0643\u064a.<\/li>\n\n\n\n<li>\u062b\u0645 \u0623\u062f\u0641\u0639 \u0641\u062e\u0630\u064a \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u064a\u0646\u0645\u0627 \u0643\u0646\u062a \u0623\u062a\u062f\u062d\u0631\u062c \u0644\u0644\u062e\u0644\u0641.<\/li>\n\n\n\n<li>\u0623\u0636\u0639 \u064a\u062f\u064a \u0639\u0644\u0649 \u0643\u0639\u0628\u064a \u0648\u0623\u0633\u0642\u0637 \u0631\u0623\u0633\u064a \u0628\u0631\u0641\u0642 \u0644\u0644\u062e\u0644\u0641.<\/li>\n\n\n\n<li>\u0623\u062d\u0645\u0644 \u0627\u0644\u0648\u0636\u0639 \u0644\u062d\u0648\u0627\u0644\u064a 8-10 \u0623\u0646\u0641\u0627\u0633.<\/li>\n<\/ul>\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\/my-journey-with-yoga-for-spondylolisthesis-the-gentle-practice-that-helped-me-find-pain-relief\/\">\u0631\u062d\u0644\u062a\u064a \u0645\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u0646 \u0623\u062c\u0644 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645: \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0627\u0644\u062a\u064a \u0633\u0627\u0639\u062f\u062a\u0646\u064a \u0641\u064a \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0622\u0644\u0627\u0645<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0623\u0634\u064a\u0627\u0621 \u0625\u0636\u0627\u0641\u064a\u0629 \u062a\u0639\u0644\u0645\u062a\u0647\u0627 \u0645\u0646 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0648\u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u0623\u062f\u0631\u0643\u062a \u0630\u0644\u0643 <a href=\"https:\/\/verywelfit.com\/yoga\/top-6-yoga-asanas-to-improve-memory-and-concentration\/\" data-wpil-monitor-id=\"1583\">\u062a\u062d\u0633\u0646\u062a \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u0623\u0643\u062b\u0631 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062d\u062f\u0647\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0646\u062a\u0639\u0627\u0634 \u0623\u0641\u0636\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u0627\u0641\u062a \u0639\u0636\u0644\u0627\u062a\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0628\u0639\u062f \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0627\u0644\u0645\u0643\u062b\u0641\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633.<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f\u062a\u0646\u064a \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0623\u0643\u062b\u0631 \u0647\u062f\u0648\u0621\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u062c\u0648\u0644\u0627\u062a \u0627\u0644\u0633\u062c\u0627\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0641\u064a \u0639\u0643\u0633 \u0648\u0636\u0639 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0645\u0633\u062a\u062f\u064a\u0631 \u0627\u0644\u0634\u0627\u0626\u0639 \u0641\u064a \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u062e\u0641\u0636 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0635\u0644\u0627\u0628\u0629 \u0648\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0642\u0644.<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u0631\u0643\u062a \u0628\u062d\u0631\u064a\u0629 \u0623\u0643\u0628\u0631 \u0648\u0634\u0639\u0631\u062a \u0628\u0623\u0646\u0646\u064a \u0623\u0642\u0644 \u062a\u0642\u064a\u064a\u062f\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u0623\u0633\u062a\u062e\u062f\u0645 \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0644\u0645\u0644\u0627\u0643\u0645\u064a\u0646 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0642\u0648\u0629: \u062a\u062c\u0631\u0628\u062a\u064a \u0627\u0644\u0634\u062e\u0635\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0646\u0627 \u0645\u0627\u0631\u0643\u0648\u0633 \u0647\u064a\u0644 \u060c \u0627\u0644\u0645\u0644\u0627\u0643\u0645 \u0627\u0644\u0647\u0648\u0627\u0629 \u060c \u0634\u064a\u0643\u0627\u063a\u0648 \u060c \u0625\u0644\u064a\u0646\u0648\u064a \u060c \u0628\u0639\u062f \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u064a \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u060c \u0644\u0627\u062d\u0638\u062a \u0623\u0646 \u0643\u062a\u0641\u064a \u0648\u0648\u0631\u0643\u064a \u0623\u0642\u0644 \u0635\u0644\u0627\u0628\u0629 \u060c \u0648\u062a\u062d\u0633\u0646 \u062a\u0646\u0641\u0633\u064a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0633\u062c\u0627\u0644 \u060c \u0648\u0623\u0635\u0628\u062d \u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u062c\u0644\u0633\u0627\u062a \u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0645\u0643\u062b\u0641\u0629 \u0623\u0633\u0631\u0639 \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638. <\/p>\n\n\n\n<style>\n.custom-quote-wrapper {\n  display: flex;\n  justify-content: center;\n  align-items: center;\n  width: 100%;\n}\n\n.custom-quote {\n  border-top: 1px solid #ccc;\n  margin: 40px 0;\n  padding-top: 20px;\n  position: relative;\n  font-family: 'Georgia', serif;\n  color: #333;\n  max-width: 700px;\n  text-align: left; \/* Align text left *\/\n}\n\n.custom-quote::before {\n  content: \"\u201c\";\n  color: #28a745; \/* Green quotation mark *\/\n  font-size: 60px;\n  position: absolute;\n  top: 10px;\n  left: 0;\n  line-height: 0;\n}\n\n.custom-quote p {\n  font-size: 20px;\n  line-height: 1.6;\n  margin: 0 0 20px 50px; \/* Space for the green quote mark *\/\n  position: relative;\n  z-index: 2;\n}\n\n.custom-quote-author {\n  display: flex;\n  align-items: center;\n  justify-content: flex-start;\n  font-family: 'Arial', sans-serif;\n  font-weight: bold;\n  font-size: 14px;\n  color: #444;\n  text-transform: uppercase;\n  letter-spacing: 0.5px;\n  margin-left: 50px; \/* aligns author text with paragraph *\/\n}\n\n.custom-quote-author img {\n  width: 40px;\n  height: 40px;\n  border-radius: 50%;\n  object-fit: cover;\n  margin-left: 10px;\n}\n<\/style>\n\n<div class=\"custom-quote-wrapper\">\n  <div class=\"custom-quote\">\n    <p>\u201c\u0633\u0627\u0639\u062f\u062a\u0646\u064a \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0623\u0642\u0644 \u0623\u0644\u0645\u064b\u0627 \u0628\u0639\u062f \u062c\u0644\u0633\u0627\u062a \u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0645\u0643\u062b\u0641\u0629.\u201d<\/p>\n    <div class=\"custom-quote-author\">\n      - \u0645\u0627\u0631\u0643\u0648\u0633 \u0647\u064a\u0644 \u060c \u0627\u0644\u0645\u0644\u0627\u0643\u0645 \u0627\u0644\u0647\u0648\u0627\u0629\n      <img decoding=\"async\" src=\"https:\/\/cdn.verywelfit.com\/2026\/05\/Marcus-Hill.png\" alt=\"\u0645\u0627\u0631\u0643\u0648\u0633 \u0647\u064a\u0644\">\n    <\/div>\n  <\/div>\n<\/div>\n\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-1779087354979\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">1. \u0647\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u062c\u064a\u062f\u0629 \u0644\u0644\u0645\u0644\u0627\u0643\u0645\u064a\u0646\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0645\u0646 \u062a\u062c\u0631\u0628\u062a\u064a \u0646\u0639\u0645. \u0633\u0627\u0639\u062f\u062a\u0646\u064a \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u062c\u0648\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0634\u0627\u0645\u0644\u0629 \u0644\u0644\u0645\u0644\u0627\u0643\u0645\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1779087401271\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">2. \u0645\u0627 \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u064a \u0633\u0627\u0639\u062f\u062a\u0646\u064a \u0623\u0643\u062b\u0631\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0634\u062e\u0635\u064a\u064b\u0627 \u060c \u0633\u0627\u0639\u062f\u0646\u064a \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0647\u0627\u0628\u0637 \u0648\u062e\u064a\u0637 \u0627\u0644\u0625\u0628\u0631\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u063a\u064a\u0631\u0647\u0627 \u0644\u0623\u0646\u0647\u0645 \u062e\u0641\u0641\u0648\u0627 \u062a\u0648\u062a\u0631 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0638\u0647\u0631 \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u062a\u062c\u0631\u0628\u062a\u064a \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u060c \u0623\u0635\u0628\u062d\u062a \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u064a \u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0627\u0644\u0642\u0631\u0627\u0631\u0627\u062a \u0644\u0623\u062f\u0627\u0626\u064a \u0648\u062a\u0639\u0627\u0641\u064a\u064a. \u0633\u0627\u0639\u062f\u062a\u0646\u064a \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629 <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=\"1582\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0623\u064a\u0636\u0627<\/a> \u0636\u064a\u0642 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0622\u0644\u0627\u0645\u0647\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u0644\u0645\u062a \u0623\u0646 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0644\u0627 \u062a\u062a\u0639\u0644\u0642 \u0641\u0642\u0637 \u0628\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u062d\u0648\u0644 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0648\u0639\u064a \u0628\u0627\u0644\u062c\u0633\u0645 \u0648\u062c\u0648\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629. \u0645\u0647\u062f <a href=\"https:\/\/verywelfit.com\/yoga\/grounding-practices-yoga-poses-to-enhance-social-worker-well-being\/\" data-wpil-monitor-id=\"1580\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u062c\u0639\u0644\u062a \u062c\u0633\u062f\u064a \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u064a\u0634\u0639\u0631 \u0628\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0623\u0643\u062b\u0631 \u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u0648\u0627\u0632\u0646\u064b\u0627 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+3 \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>\u0627\u0644\u0641\u0631\u0648\u0642 \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u0639\u0645\u0631 \u0644\u0645\u0645\u0627\u0631\u0633\u0627\u062a \u064a\u0648\u062c\u0627 \u0647\u0627\u062b\u0627 \u0627\u0644\u0645\u062e\u062a\u0627\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u0623\u0646\u062b\u0631\u0648\u0628\u0648\u0645\u062a\u0631\u064a\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25558132\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/25558132\/<\/a><\/li>\n<li>\u062a\u062d\u0633\u0646 \u0641\u064a \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0648\u0627\u0632\u0646\u0647 \u0628\u0648\u0627\u0633\u0637\u0629 yosana \u0648\u0628\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0645\u062e\u0641\u0636\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0646\u0627\u0648\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633: \u062f\u0631\u0627\u0633\u0629 \u063a\u064a\u0631 \u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0645\u062d\u0643\u0648\u0645\u0629 \u061b; <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0975947623001328\" target=\"_blank\" rel=\"noopener\">https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0975947623001328<\/a><\/li>\n<li>\u0627\u0644\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0627\u0644\u062d\u0627\u062f\u0629 \u0644\u062a\u0633\u0647\u064a\u0644 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0627\u0633\u062a\u0628\u0627\u0642\u064a \u0648\u0627\u0644\u062a\u062f\u0644\u064a\u0643 \u0648\u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0639\u0645\u0648\u062f\u064a \u0648\u0623\u062f\u0627\u0621 \u0642\u0648\u0629 \u0642\u0628\u0636\u0629 \u0627\u0644\u064a\u062f \u0641\u064a \u0627\u0644\u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u0631\u0632 \u061b; <a href=\"https:\/\/sportpedagogy.org.ua\/index.php\/ppcs\/article\/view\/1833\" target=\"_blank\" rel=\"noopener\">https:\/\/sportpedagogy.org.ua\/index.php\/ppcs\/article\/view\/1833<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0628\u0635\u0641\u062a\u064a \u0645\u0644\u0627\u0643\u0645\u064b\u0627 \u060c \u0623\u062f\u0631\u0643\u062a \u0628\u0633\u0631\u0639\u0629 \u0623\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u0627 \u064a\u062a\u0639\u0644\u0642 \u0641\u0642\u0637 \u0628\u0627\u0644\u0644\u0643\u0645\u0627\u062a \u0648\u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644. \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u0628\u062f\u0623\u062a \u0623\u0644\u0627\u062d\u0638 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"\u0643\u064a\u0641 \u0623\u0633\u062a\u062e\u062f\u0645 \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0644\u0645\u0644\u0627\u0643\u0645\u064a\u0646 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0642\u0648\u0629\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/yoga\/how-i-use-yoga-poses-for-boxers-to-improve-flexibility-and-strength\/#more-11961\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0644\u0645\u0644\u0627\u0643\u0645\u064a\u0646 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0642\u0648\u0629\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":143,"featured_media":22111,"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":[11199,1651,11198],"class_list":["post-11961","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-benefits-of-yoga-poses-for-boxers","tag-holly-williams","tag-yoga-poses-for-boxers"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11961","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\/143"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=11961"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/11961\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/22111"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=11961"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=11961"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=11961"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}