{"id":1671,"date":"2023-06-24T17:24:06","date_gmt":"2023-06-24T16:24:06","guid":{"rendered":"https:\/\/verywelfit.com\/?p=1671"},"modified":"2026-07-26T11:02:31","modified_gmt":"2026-07-26T05:32:31","slug":"%d8%aa%d8%ae%d9%84%d8%b5-%d9%85%d9%86-%d8%a2%d9%84%d8%a7%d9%85-%d8%a7%d9%84%d8%b8%d9%87%d8%b1-%d9%85%d8%b9-%d9%87%d8%b0%d9%87-%d8%a7%d9%84%d9%8a%d9%88%d8%ac%d8%a7-%d8%a7%d9%84%d9%85%d8%b0%d9%87%d9%84","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/get-rid-of-back-pain-with-these-amazing-yoga-poses\/","title":{"rendered":"\u062a\u062e\u0644\u0635 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0630\u0647\u0644\u0629"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0623\u0635\u0628\u062d\u062a \u0645\u0634\u0643\u0644\u0629 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0634\u0627\u0626\u0639\u0629 \u062c\u062f\u064b\u0627 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u062d\u0627\u0636\u0631. \u0644\u064a\u0633 \u0641\u0642\u0637 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0634\u0628\u0627\u0628 \u064a\u0633\u062a\u0645\u0631\u0648\u0646 \u0641\u064a \u0627\u0644\u0634\u0643\u0648\u0649 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631. \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0647\u0648 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a \u0648\u0642\u0644\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a. \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u062e\u062a\u0628\u0631\u0648\u0646 <a href=\"https:\/\/verywelfit.com\/yoga\/best-lower-back-stretches-to-reduce-pain-and-improve-mobility\/\" data-wpil-monitor-id=\"1361\">\u0623\u0644\u0645 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0623\u0648 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/a>. This pain can spread to both sides of the thigh and also to the waist. The problem of back pain increases with age. So let&#8217;s see how to get rid of back pain with yoga.<\/p>\n\n\n\n<h2 id=\"why-pain-occurs\" class=\"wp-block-heading\"><strong>\u0644\u0645\u0627\u0630\u0627 \u064a\u062d\u062f\u062b \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631\u061f<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/verywelfit.com\/yoga\/8-yoga-poses-to-help-you-lose-belly-and-thigh-fat\/\">\u064a\u0648\u062c\u0627 <\/a>\u0647\u0648 \u0623\u0641\u0636\u0644 \u0639\u0644\u0627\u062c \u0644 <a href=\"https:\/\/freaktofit.com\/9-exercise-for-muscular-and-v-shape-back\/\" target=\"_blank\" rel=\"noopener\">\u0633\u0646\u062f <\/a>\u0623\u0644\u0645. \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u062a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0645\u0624\u0642\u062a \u0641\u0642\u0637 \u0648\u0644\u0643\u0646 <a href=\"https:\/\/verywelfit.com\/yoga\/enhancing-your-yoga-practice-10-yoga-hands-on-assists\/\" data-wpil-monitor-id=\"1363\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a>, \u060c \u062a\u0638\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0642\u0648\u064a\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u064a\u0627\u0629. \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646 \u0645\u0633\u0643\u0646\u0627\u062a \u0627\u0644\u0623\u0644\u0645 \u0623\u064a\u0636\u064b\u0627 <a href=\"https:\/\/freaktofit.com\/food-for-inflammation-and-body-pain\/\" target=\"_blank\" rel=\"noopener\">\u062d\u0632\u0646<\/a>, \u0648\u0644\u0643\u0646 \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0647 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0636\u0631 \u0623\u062c\u0632\u0627\u0621 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. \u0628\u0639\u0636 \u0623\u0633\u0628\u0627\u0628 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0647\u064a:;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u062b\u0642\u064a\u0644\u0629<\/li>\n\n\n\n<li>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/li>\n\n\n\n<li>\u0627\u0644\u062d\u0645\u0644.<\/li>\n\n\n\n<li>\u062a\u0639\u0645\u0644 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645.<\/li>\n\n\n\n<li>\u0627\u0644\u062c\u0644\u0648\u0633 \u0641\u064a \u0648\u0636\u0639 \u0648\u0627\u062d\u062f \u0644\u0633\u0627\u0639\u0627\u062a.<\/li>\n\n\n\n<li>\u0625\u0635\u0627\u0628\u0629 \u0627\u0644\u0633\u0627\u0642.<\/li>\n\n\n\n<li>\u0636\u0639\u0641 \u0627\u0644\u0639\u0638\u0627\u0645 \u0641\u064a \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629.<\/li>\n<\/ul>\n\n\n\n<h3 id=\"yoga-poses\" class=\"wp-block-heading\"><strong>\u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u060c \u0633\u0646\u062e\u0628\u0631\u0643 \u0647\u0646\u0627 \u0628\u0627\u0644\u0646\u0641\u0639 <a data-wpil-monitor-id=\"1364\" href=\"https:\/\/verywelfit.com\/yoga\/10-best-28-days-chair-yoga-poses-for-seniors-with-limited-mobility\/\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627<\/a>. \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0641\u0639\u0644 \u0647\u0630\u0647 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0633\u0627\u0646\u0627\u0633 <a data-wpil-monitor-id=\"1365\" href=\"https:\/\/verywelfit.com\/fitness-en\/will-i-lose-belly-chest-and-thigh-fat-if-i-cycle-every-day-for-2-months\/\">\u0643\u0644 \u064a\u0648\u0645<\/a>, \u0639\u0646\u062f\u0647\u0627 \u0641\u0642\u0637 \u0633\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u062c\u064a\u062f\u0629.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22041945\/\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"554\" height=\"455\" src=\"https:\/\/cdn.verywelfit.com\/2026\/04\/image-37.png\" alt=\"\u062f\u0631\u0633\" class=\"wp-image-21905\"\/><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 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u060c \u0645\u0645\u0627 \u064a\u064f\u0638\u0647\u0631 \u062a\u062d\u0633\u0646\u064b\u0627 \u0623\u0642\u0648\u0649 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0645\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u062a\u0633\u0642\u0629 \u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0641\u064a \u0627\u0644\u062a\u0646\u0642\u0644 \u0627\u0644\u0648\u0638\u064a\u0641\u064a \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a (\u0634\u064a\u0631\u0645\u0627\u0646 \u0648\u0622\u062e\u0631\u0648\u0646 \u060c \u062a\u062c\u0631\u0628\u0629 \u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u060c \u062d\u0648\u0644\u064a\u0627\u062a \u0627\u0644\u0637\u0628 \u0627\u0644\u0628\u0627\u0637\u0646\u064a).<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0645\u0627\u0643\u0627\u0631\u0627\u0633\u0627\u0646\u0627.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Makarasana is the first asana for back pain. It is a simple yoga. Anyone can do this well. When performing the asana, one&#8217;s posture resembles a makara (crocodile), hence it is called Makarasana.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Makarasana.jpg\" alt=\"\u0645\u0643\u0627\u0631\u0627\u0633\u0627\u0646\u0627\" class=\"wp-image-2780\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Makarasana.jpg 750w, https:\/\/cdn.verywelfit.com\/2023\/06\/Makarasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/06\/Makarasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0645\u0643\u0627\u0631\u0627\u0633\u0627\u0646\u0627<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h5 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0645\u0627\u0643\u0627\u0631\u0627\u0633\u0627\u0646\u0627\u061f<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u060c \u062a\u0633\u062a\u0644\u0642\u064a \u0623\u0648\u0644\u0627\u064b \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0648\u062a\u0644\u0645\u0633 \u0630\u0642\u0646\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0628\u0639\u062f \u0630\u0644\u0643 \u060c \u0627\u062d\u062a\u0641\u0638 \u0628\u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0648\u0631\u0643\u064a\u0643.<\/li>\n\n\n\n<li>\u0627\u0644\u0622\u0646 \u0636\u0639 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u064a\u062f \u062a\u062d\u062a \u0627\u0644\u0630\u0642\u0646.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-base-background-color has-background\"><tbody><tr><td><strong>\u0627\u0642\u0631\u0623 \u0627\u0644\u0622\u0646: <\/strong><a href=\"https:\/\/verywelfit.com\/yoga\/7-simple-yoga-poses-to-help-you-lose-belly-fat-after-a-c-section\/\">7 \u0648\u0636\u0639\u064a\u0627\u062a \u064a\u0648\u062c\u0627 \u0628\u0633\u064a\u0637\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0642\u064a\u0635\u0631\u064a\u0629<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0634\u0644\u0628\u0647\u0627\u0633\u0627\u0646\u0627.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Shalabhasana is the second asana for back pain. This position is very useful for those who suffer from back pain every day or often. So let&#8217;s know the steps to do Shalabhasana.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Shalabhasana.jpg\" alt=\"\u0634\u0644\u0627\u0628\u0647\u0627\u0633\u0627\u0646\u0629\" class=\"wp-image-2782\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Shalabhasana.jpg 750w, https:\/\/cdn.verywelfit.com\/2023\/06\/Shalabhasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/06\/Shalabhasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0634\u0644\u0627\u0628\u0647\u0627\u0633\u0627\u0646\u0629<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0634\u0644\u0627\u0628\u0647\u0627\u0633\u0627\u0646\u0627\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u060c \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li>\n\n\n\n<li>\u0628\u0639\u062f \u0630\u0644\u0643 \u060c \u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0623\u0639\u0644\u0649 \u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0644\u0623\u0639\u0644\u0649 \u0645\u0646 5 \u0625\u0644\u0649 6 \u0628\u0648\u0635\u0627\u062a.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646.<\/li>\n\n\n\n<li>\u0627\u0644\u0622\u0646 \u0627\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0623\u0639\u0644\u0649 \u060c \u0648\u0627\u0646\u062a\u0638\u0631 \u0628\u0636\u0639 \u062b\u0648\u0627\u0646\u064d \u060c \u0648\u0627\u0644\u0622\u0646 \u0623\u062d\u0636\u0631 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0623\u0633\u0641\u0644.<\/li>\n\n\n\n<li>\u0644\u0627 \u062a\u062f\u0639\u0645 \u064a\u062f\u064a\u0643 \u060c \u0627\u0628\u0642 \u0647\u0643\u0630\u0627 \u0644\u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a.<\/li>\n\n\n\n<li>\u0627\u0641\u0639\u0644 \u0647\u0630\u0627 \u0623\u0633\u0627\u0646\u0627 4 \u0625\u0644\u0649 5 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. \u0643\u0627\u0628\u0648\u062a\u0627\u0633\u0627\u0646\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0627\u0628\u0648\u062a\u0627\u0633\u0627\u0646\u0627 \u0647\u0648 \u062b\u0627\u0644\u062b \u0623\u0633\u0627\u0646\u0627 \u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631. \u0647\u0630\u0627 \u0627\u0644\u064a\u0648\u063a\u0627\u0646\u0627 \u0645\u0641\u064a\u062f \u0644\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u0648\u0633\u064a\u0639 \u0627\u0644\u0635\u062f\u0631. \u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 \u0623\u064a\u0636\u064b\u0627 \u062d\u0645\u0627\u0645\u0629 \u0645\u0648\u062f\u0631\u0627.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Kapotasana-1024x682.webp\" alt=\"\" class=\"wp-image-2783\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Kapotasana-1024x682.webp 1024w, https:\/\/cdn.verywelfit.com\/2023\/06\/Kapotasana-300x200.webp 300w, https:\/\/cdn.verywelfit.com\/2023\/06\/Kapotasana-768x512.webp 768w, https:\/\/cdn.verywelfit.com\/2023\/06\/Kapotasana-1536x1024.webp 1536w, https:\/\/cdn.verywelfit.com\/2023\/06\/Kapotasana-1320x880.webp 1320w, https:\/\/cdn.verywelfit.com\/2023\/06\/Kapotasana.webp 1880w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0643\u0627\u0628\u0648\u062a\u0627\u0632\u0627<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0643\u0627\u0628\u0648\u062a\u0627\u0633\u0627\u0646\u0627\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0648\u0636\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643.<\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u062c\u0647\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/li>\n\n\n\n<li>\u0627\u0644\u0622\u0646 \u062b\u0646\u064a \u0625\u062d\u062f\u0649 \u0633\u0627\u0642\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u062c\u0644\u0628\u0647\u0627 \u0625\u0644\u0649 \u0633\u0627\u0642 \u0623\u062e\u0631\u0649.<\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u0628\u064a\u062f\u064a\u0643 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0630 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li>\n\n\n\n<li>\u0642\u0645 \u0628\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-base-background-color has-background\"><tbody><tr><td><strong>\u0627\u0642\u0631\u0623 \u0627\u0644\u0622\u0646: <\/strong><a href=\"https:\/\/verywelfit.com\/yoga\/best-7-yoga-poses-to-lose-belly-fat-after-pregnancy\/\">\u0623\u0641\u0636\u0644 7 \u064a\u0648\u062c\u0627 \u062a\u0637\u0631\u062d \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. \u0628\u0644\u0627\u0633\u0627\u0646\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0627\u0633\u0627\u0646\u0627 \u0647\u064a \u0631\u0627\u0628\u0639 \u0623\u0633\u0627\u0646\u0627 \u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631. \u064a\u0645\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0648\u064a\u0642\u0644\u0644 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631. \u0644\u0627 \u062a\u0641\u0639\u0644 \u0647\u0630\u0627 \u0623\u0633\u0627\u0646\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u0644\u0645 \u0623\u0648 \u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Balasana.jpg\" alt=\"\u0627\u0644\u0628\u0644\u0627\u0633\u0629\" class=\"wp-image-2784\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Balasana.jpg 750w, https:\/\/cdn.verywelfit.com\/2023\/06\/Balasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/06\/Balasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0627\u0644\u0628\u0644\u0627\u0633\u0629<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0628\u0627\u0644\u0627\u0633\u0627\u0646\u0627\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0628\u0644\u0627\u0633\u0627\u0646\u0627 \u060c \u0627\u062c\u0644\u0633 \u0623\u0648\u0644\u0627\u064b \u0641\u064a \u0641\u0627\u062c\u0631\u0627\u0633\u0627\u0646\u0627.<\/li>\n\n\n\n<li>\u0627\u0644\u0622\u0646 \u062d\u0631\u0643 \u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0623\u062f\u0631 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0623\u062f\u0646\u0649 \u0645\u0633\u062a\u0648\u0649 \u0645\u0645\u0643\u0646.<\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0644\u0645\u0633 \u0631\u0623\u0633\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0627\u0641\u0639\u0644 \u0647\u0630\u0627 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 Asana \u0644\u0645\u062f\u0629 15 \u0625\u0644\u0649 20 \u062b\u0627\u0646\u064a\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u0644\u0627\u062d\u0642\u064b\u0627 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0642\u062a.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0633\u0627\u0646\u0627 \u0627\u0644\u062e\u0627\u0645\u0633\u0629 \u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0647\u064a \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644. \u0628\u0641\u0639\u0644 \u0647\u0630\u0627 <a href=\"https:\/\/verywelfit.com\/yoga\/top-6-yoga-asanas-to-improve-memory-and-concentration\/\" data-wpil-monitor-id=\"1362\">\u064a\u0648\u062c\u0627 \u0623\u0633\u0627\u0646\u0627 \u0643\u0644 \u064a\u0648\u0645 \u0633\u064a\u062a\u062d\u0633\u0646 \u062a\u0648\u0627\u0632\u0646 \u062c\u0633\u0645\u0643<\/a> \u0648\u0633\u062a\u0632\u062f\u0627\u062f \u0627\u0644\u0642\u0648\u0629.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"888\" height=\"500\" src=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Downward-Facing-Dog.jpg\" alt=\"\" class=\"wp-image-2785\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Downward-Facing-Dog.jpg 888w, https:\/\/cdn.verywelfit.com\/2023\/06\/Downward-Facing-Dog-300x169.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/06\/Downward-Facing-Dog-768x432.jpg 768w, https:\/\/cdn.verywelfit.com\/2023\/06\/Downward-Facing-Dog-480x270.jpg 480w\" sizes=\"auto, (max-width: 888px) 100vw, 888px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0633\u0641\u0644\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0623\u0633\u0627\u0646\u0627 \u060c \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u060c \u0648\u0623\u0628\u0642 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0627\u0644\u0622\u0646 \u0627\u0631\u0641\u0639 \u0627\u0644\u062c\u0633\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0646\u0634\u0631 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0634\u0643\u0644 V.<\/li>\n\n\n\n<li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b.<\/li>\n\n\n\n<li>\u0642\u0645 \u0628\u0639\u0645\u0644 \u0627\u0644\u0623\u0633\u0627\u0646\u0627 \u0644\u0645\u062f\u0629 1 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 <a href=\"https:\/\/verywelfit.com\/fitness-en\/is-doing-tai-chi-for-5-minutes-a-day-effective\/\" data-wpil-monitor-id=\"1367\">\u062f\u0642\u064a\u0642\u0629 \u0643\u0644 \u064a\u0648\u0645<\/a>.<\/li>\n\n\n\n<li><a href=\"https:\/\/verywelfit.com\/nutrition\/why-pregnant-women-must-intake-docosahexaenoic-acid-dha\/\" data-wpil-monitor-id=\"1366\">\u0627\u0644\u0645\u0631\u0623\u0629 \u0627\u0644\u062d\u0627\u0645\u0644<\/a> \u0623\u0648 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0625\u0635\u0627\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0638\u0647\u0631 \u064a\u062c\u0628 \u0623\u0644\u0627 \u064a\u0642\u0648\u0645\u0648\u0627 \u0628\u0623\u062f\u0627\u0621 \u0627\u0644\u0623\u0633\u0627\u0646\u0627.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. \u0645\u0627\u0631\u0643\u0627\u062a\u0627\u0633\u0627\u0646\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0627\u0631\u0643\u0627\u062a\u0627\u0633\u0627\u0646\u0627 \u0647\u064a \u0633\u0627\u062f\u0633 \u0623\u0633\u0627\u0646\u0627 \u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"741\" height=\"385\" src=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Markatasana-1-e1687622456945.jpg\" alt=\"\u0645\u0627\u0631\u0643\u0627\u062a\u0627\u0633\u0627\u0646\u0627\" class=\"wp-image-2787\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Markatasana-1-e1687622456945.jpg 741w, https:\/\/cdn.verywelfit.com\/2023\/06\/Markatasana-1-e1687622456945-300x156.jpg 300w\" sizes=\"auto, (max-width: 741px) 100vw, 741px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0645\u0627\u0631\u0643\u0627\u062a\u0627\u0633\u0627\u0646\u0627<\/strong>; \u061b \u0645\u0635\u062f\u0631 \u0627\u0644\u0635\u0648\u0631\u0629: \u0641\u0648\u0627\u0626\u062f Markatasana \u0648\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643<\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0645\u0627\u0631\u0643\u0627\u062a\u0627\u0633\u0627\u0646\u0627\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u060c \u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0639\u0646\u062f \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062e\u0635\u0631 \u060c \u062b\u0645 \u0627\u0646\u062d\u0646\u064a \u0628\u0628\u0637\u0621 \u0643\u0644\u062a\u0627 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0646 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u062c\u0639\u0644 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li>\n\n\n\n<li>\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u0646 \u0643\u0644\u0627 \u0645\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627.<\/li>\n\n\n\n<li>\u0627\u0646\u0634\u0631 \u0643\u0644\u0627 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0628\u0637\u0621 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u060c \u0645\u062b\u0644 \u0637\u0627\u0626\u0631\u0629.<\/li>\n\n\n\n<li>\u062b\u0645 \u0627\u062e\u0641\u0636\u064a \u0633\u0627\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0630\u064a \u062a\u062a\u0646\u0641\u0633 \u0641\u064a\u0647 \u0641\u0648\u0642 \u0628\u0639\u0636\u0643\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<br>\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u0646\u0647 \u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u0642\u0637 \u0642\u062f\u0645\u0643 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u060c \u0633\u062a\u062f\u064a\u0631 \u0631\u0642\u0628\u062a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631 \u0645\u0646 \u0642\u062f\u0645\u0643.<\/li>\n\n\n\n<li>\u0647\u0630\u0647 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629 \u062a\u0633\u0628\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u060c \u0648\u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643 \u064a\u062a\u0645 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0633\u062a\u0631\u062e\u0627\u0626\u0647\u0627 \u0648\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0628\u0633\u0647\u0648\u0644\u0629.<\/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\/nutrition\/what-is-maca-coffee-health-benefits-side-effects-and-recipe\/\">\u0645\u0627 \u0647\u064a \u0642\u0647\u0648\u0629 \u0627\u0644\u0645\u0627\u0643\u0627: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0648\u0627\u0644\u0648\u0635\u0641\u0627\u062a<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7 \u0643\u0627\u0646\u062f\u0627\u0631\u0627\u0633\u0627\u0646\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0623\u0633\u0627\u0646\u0627 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0647\u064a \u0643\u0627\u0646\u062f\u0627\u0631\u0627\u0633\u0627\u0646\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629 \u060c \u062a\u0639\u0648\u062f \u0639\u0636\u0644\u0627\u062a \u0648\u0639\u0638\u0627\u0645 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0625\u0644\u0649 \u0637\u0628\u064a\u0639\u062a\u0647\u0627 \u060c \u0648\u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643 \u064a\u062a\u0645 \u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0644\u0645 \u062a\u0644\u0642\u0627\u0626\u064a\u064b\u0627. \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0633\u0627\u0646\u0627\u0633 \u0628\u0633\u064a\u0637\u0629 \u0644\u0644\u063a\u0627\u064a\u0629. \u0644\u0627 \u064a\u0648\u062c\u062f \u062e\u0644\u0637 \u0645\u0639 \u0647\u0624\u0644\u0627\u0621. \u064a\u0645\u0643\u0646 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644 \u0648\u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0648\u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0647 \u0627\u0644\u0623\u0633\u0627\u0646\u0627\u062a \u0643\u0644 \u064a\u0648\u0645.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Markatasana.jpg\" alt=\"\u0643\u0627\u0646\u062f\u0631\u0627\u0633\u0627\u0646\u0627\" class=\"wp-image-2786\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Markatasana.jpg 750w, https:\/\/cdn.verywelfit.com\/2023\/06\/Markatasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/06\/Markatasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><figcaption class=\"wp-element-caption\"><strong><strong>\u0643\u0627\u0646\u062f\u0631\u0627\u0633\u0627\u0646\u0627<\/strong><\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0643\u0627\u0646\u062f\u0627\u0631\u0627\u0633\u0627\u0646\u0627\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u062a\u0643\u0648\u0646 \u0645\u0633\u0637\u062d\u0629 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0633\u0627\u0642\u0627\u0646 \u0641\u064a \u0648\u0636\u0639 \u0637\u0628\u064a\u0639\u064a.<\/li>\n\n\n\n<li>\u0628\u0639\u062f \u0630\u0644\u0643 \u060c \u0627\u062b\u0646\u0650 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0628\u0637\u0621 \u060c \u0648\u0627\u062c\u0639\u0644 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0641\u062e\u0630\u064a\u0646.<\/li>\n\n\n\n<li>\u0628\u0639\u062f \u0630\u0644\u0643 \u060c \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0646\u0641\u0633 \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d \u060c \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0632\u0641\u064a\u0631 \u0628\u0628\u0637\u0621 \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0637\u0628\u064a\u0639\u064a.<\/li>\n\n\n\n<li>\u064a\u062c\u0628 \u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0645\u0646 \u062e\u0645\u0633 \u0625\u0644\u0649 \u0639\u0634\u0631 \u0645\u0631\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-base-background-color has-background\"><tbody><tr><td><strong>\u0627\u0642\u0631\u0623 \u0627\u0644\u0622\u0646: <\/strong><a href=\"https:\/\/verywelfit.com\/yoga\/shirshasana-or-headstand-benefits-how-to-do-and-side-effects\/\">\u0634\u064a\u0631\u0634\u0627\u0633\u0627\u0646\u0627 \u0623\u0648 \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0648\u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. \u0628\u0648\u062c\u0627\u0646\u062c\u0627\u0633\u0627\u0646\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bhujangasana \u0647\u0648 \u0627\u0644\u062b\u0627\u0645\u0646 \u0623\u0633\u0627\u0646\u0627 \u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Prone-Cobra-Exercise.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0643\u0648\u0628\u0631\u0627\" class=\"wp-image-1176\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Prone-Cobra-Exercise.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/Prone-Cobra-Exercise-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/Prone-Cobra-Exercise-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0627\u0644\u0628\u0647\u0648\u062c\u0627\u0646\u062c\u0627\u0633\u0627\u0646\u0627<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 Bhujangasana\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u060c \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u0648\u0644\u0627\u064b \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643.<\/li>\n\n\n\n<li>\u062b\u0645 \u0627\u062c\u0645\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0628\u0628\u0637\u0621 \u0641\u064a \u0627\u0644\u0641\u0636\u0627\u0621 \u0627\u0644\u0645\u062c\u0648\u0641.<\/li>\n\n\n\n<li>\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u0646 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u062a\u0648\u0627\u0632\u064a\u0629 \u062a\u0645\u0627\u0645\u064b\u0627.<\/li>\n\n\n\n<li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u062f\u0645\u064a\u0643 \u0641\u064a \u0627\u0644\u062e\u0637.<\/li>\n\n\n\n<li>\u062b\u0645 \u0627\u0631\u0641\u0639 \u062c\u0632\u0621 \u062e\u0635\u0631\u0643 \u0625\u0644\u0649 \u0627\u0644\u0633\u0631\u0629 \u0628\u0628\u0637\u0621 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0646\u0641\u0633.<\/li>\n\n\n\n<li>\u0627\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0639\u0646\u062f \u0627\u0644\u062e\u0635\u0631 \u0648\u062e\u0641\u0636 \u0628\u0628\u0637\u0621 \u0645\u062b\u0644 \u0627\u0644\u062a\u0646\u0641\u0633.<\/li>\n\n\n\n<li>\u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u0646\u0634\u0642 \u060c \u0633\u062a\u0630\u0647\u0628 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u0644\u0623\u0633\u0627\u0646\u0627 \u060c \u062b\u0645 \u062a\u0639\u0648\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0639\u0646\u062f \u0627\u0644\u0632\u0641\u064a\u0631.<\/li>\n\n\n\n<li>\u0627\u0641\u0639\u0644 \u0647\u0630\u0627 \u0623\u0633\u0627\u0646\u0627 4 \u0625\u0644\u0649 5 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/li>\n<\/ul>\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-1782396223302\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question\">1. \u0645\u0627 \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u061f<\/h4>\n<div class=\"rank-math-answer\">\n\n<p>While there is no single best yoga pose for everyone, poses that are easy to do for beginners, like Child&#8217;s Pose (Balasana), Cobra Pose (Bhujangasana), Cat-Cow Stretch, and Downward-Facing Dog help stretch tight muscles, increase spinal mobility, and relieve lower back pain. For significant pain or pain caused by injury, please seek medical advice from a health care practitioner before practicing yoga.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1782396268109\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question\">2 . \u0643\u0645 \u0645\u0631\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0645\u0627\u0631\u0633 \u0627\u0644\u064a\u0648\u062c\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0623\u0639\u0627\u0646\u064a \u0645\u0646 \u0622\u0644\u0627\u0645 \u0641\u064a \u0627\u0644\u0638\u0647\u0631\u061f<\/h4>\n<div class=\"rank-math-answer\">\n\n<p>Gentle yoga, for 20-30 minutes 3-5 times per week, can help you become more flexible, build core and back strength, and over time, reduce chronic back pain for most people. It&#8217;s better to do some shorter, intense sessions than to be consistent.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1782396287758\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question\">3. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u064a\u0648\u062c\u0627 \u0623\u0646 \u062a\u062c\u0639\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0623\u0633\u0648\u0623\u061f<\/h4>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0627\u0644\u064a\u0648\u062c\u0627 \u0625\u0644\u0649 \u062a\u0641\u0627\u0642\u0645 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0625\u0630\u0627 \u062a\u0645 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0635\u062d\u064a\u062d \u060c \u0623\u0648 \u062f\u0641\u0639\u0647\u0627 \u0625\u0644\u0649 \u0645\u0627 \u0647\u0648 \u0623\u0628\u0639\u062f \u0645\u0646 \u0645\u0631\u0648\u0646\u062a\u0643 \u060c \u0623\u0648 \u062a\u0645\u0631\u0646 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0635 \u0627\u0644\u063a\u0636\u0631\u0648\u0641\u064a \u0623\u0648 \u0643\u0633\u0631 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0623\u0648 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0627\u0644\u062d\u0627\u062f\u0629. \u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0639\u0644\u0645 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0645\u0646 \u0645\u062f\u0631\u0628 \u0645\u0624\u0647\u0644 \u0648\u0623\u0646 \u064a\u062a\u0648\u0642\u0641\u0648\u0627 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0630\u0627 \u062a\u0633\u0628\u0628\u062a \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0641\u064a \u0623\u0644\u0645 \u062d\u0627\u062f \u0623\u0648 \u0645\u0634\u0639.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h4 id=\"bottom-line\" class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0633\u0627\u0646\u0627\u062a \u0645\u0641\u064a\u062f\u0629 \u062c\u062f\u064b\u0627 \u0641\u064a \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0639\u0644 \u0630\u0644\u0643 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0645\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u064a\u062a\u0643\u0648\u0646 \u0645\u0646 \u0645\u063a\u0630\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0648\u062f\u0642\u064a\u0642\u0629 \u060c \u0641\u0633\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0646\u062a\u064a\u062c\u0629 \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0642\u0631\u064a\u0628\u064b\u0627.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+1 \u0645\u0635\u062f\u0631<\/h4>\n<div class=\"accordion-container\">\n<p><span style=\"font-size: 14px;\">\u0644\u062f\u0649 VeryWelfit \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. \u0646\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u0627\u062c\u0639 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0645\u0627\u0646 \u062f\u0642\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0646\u0627 \u0648\u062a\u062d\u062f\u064a\u062b\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0631\u0627\u0621\u0629 <a href=\"https:\/\/verywelfit.com\/fitness-and-nutrition-evidence-disclaimers\/\">\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0631\u064a\u0631<\/a>.<\/span><\/p>\n<ol>\n<li>\u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0632\u0645\u0646\u0629: \u062a\u062c\u0631\u0628\u0629 \u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22041945\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/22041945\/<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0623\u0635\u0628\u062d\u062a \u0645\u0634\u0643\u0644\u0629 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0634\u0627\u0626\u0639\u0629 \u062c\u062f\u064b\u0627 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u062d\u0627\u0636\u0631. \u0644\u064a\u0633 \u0641\u0642\u0637 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0634\u0628\u0627\u0628 \u064a\u0633\u062a\u0645\u0631\u0648\u0646 \u0641\u064a \u0627\u0644\u0634\u0643\u0648\u0649 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631. \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0647\u0648 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a ... <\/p>\n<p class=\"read-more-container\"><a title=\"\u062a\u062e\u0644\u0635 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0630\u0647\u0644\u0629\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/yoga\/get-rid-of-back-pain-with-these-amazing-yoga-poses\/#more-1671\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0630\u0647\u0644\u0629\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":2,"featured_media":2790,"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":[978,592],"class_list":["post-1671","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-tatiana-sokolova","tag-yoga-for-back-pain"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/1671","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=1671"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/1671\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/2790"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=1671"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=1671"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=1671"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}